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This is Not a Review Or a Free Report!

This document is a leaked pages (page 1-15) of John

Barban's Venus Factor: Slim in 7 program, so that you know
THE FACTS and THE TRUTH of what you will get if you decide
to make a purchase.
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information within the complete package of Venus Factor is
suitable for you and helpful to achieve your goals...
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Table of Contents
Introduction............................................................................................................................................................5
Water Manipulation..........................................................................................................................................7
Water Loading...................................................................................................................................................8
Carbs..................................................................................................................................................................9
Protein...............................................................................................................................................................9
Calories............................................................................................................................................................10
Meal Timing.....................................................................................................................................................10
Exercise............................................................................................................................................................10
The Slim in 7 Protocol - Day 1..........................................................................................................................11
The Slim in 7 Protocol - Day 2..........................................................................................................................13
The Slim in 7 Protocol - Day 3..........................................................................................................................14
The Slim in 7 Protocol - Day 4..........................................................................................................................16
The Slim in 7 Protocol - Day 5..........................................................................................................................17
The Slim in 7 Protocol - Day 6..........................................................................................................................19
The Slim in 7 Protocol - Day 7..........................................................................................................................20
Posing................................................................................................................................................................... 23
Preparing for your contest photo shoot Posing practice...............................................................................23
Gather up photo examples..............................................................................................................................23
Plan your poses by Naomi Sandoval.............................................................................................................24
Practice with a camera....................................................................................................................................25
Change up the lighting for your posing practice..............................................................................................26
Try different facial expressions........................................................................................................................27
Try different stances........................................................................................................................................28
The back view pose..........................................................................................................................................29

Enjoy your own progress, your own physique, and have fun!..............................................................30
Do not compare yourself to others.......................................................................................................30
Photography and Lighting..........................................................................................................................31
Using a professional photographer by Liss Graham...........................................................................33
More on using a professional photographer by Jenny Weaks............................................................34
Photography by Carla Mar Hill...........................................................................................................36
The Aztec Venus used a professional photographer by Barbara Highland......................................38
Lighting at home........................................................................................................................................39
Taking pictures at home by Sheila Kibe..............................................................................................40
Taking pictures at home by Rhonda Inabnit.......................................................................................43
Taking pictures at home by Naomi Sandoval.....................................................................................44
Sometimes you get surprise pictures.................................................................................................46
The most important factor is still the months and weeks of hard work................................................47
Indoor scene setup at home.................................................................................................................48
Outside pictures...................................................................................................................................49
Make sure you got what you wanted....................................................................................................50
Dont forget to have fun!......................................................................................................................50
Everything Else...........................................................................................................................................51
Bikini and shoes....................................................................................................................................51
Bikini:....................................................................................................................................................52
Shoes:...................................................................................................................................................53
Tan........................................................................................................................................................53
Makeup.................................................................................................................................................54
Nails and eyebrows...............................................................................................................................55
Teeth whitening....................................................................................................................................55
Hair.......................................................................................................................................................55
Final Week Strategies ............................................................................................................................56

Water Load and Water Depletion.........................................................................................................56

Water load............................................................................................................................................57
Muscle cramps......................................................................................................................................57
Diet.......................................................................................................................................................58
Sodium and depletion workout............................................................................................................58
Practice, practice, practice....................................................................................................................58
Process and select your final photos....................................................................................................60
An unusual and highly structured week................................................................................................60

Introduction
Youve probably heard some form of the phrase nobody gets in shape in one day...and that is
true. Going on a one-day diet isnt really going to get you anywhere...BUT doing something very
targeted and specific for seven days can have a dramatic impact on the look and condition of
your body.
This manual is a specific step by step protocol for exactly 7 days for the purpose of dropping a
significant amount of weight, tightening up the way you look, and getting prepped for a special
occasion (where there is likely going to be photos taken!)
To be clear this is a full 7 day protocol meaning it is preparing you for an event on the
morning/day of the 8th day.
This is a variation (less extreme) of the type of protocol fitness competitors will use to get ready
for a show and present their best condition.
Now if you think this is going to make you look ripped or too masculine, fear not. Most high
level fitness competitors take it much more seriously and farther than I am going to show you
here...in other words, they incorporate the use of various pharmaceutical agents to achieve
rather unsustainable and extreme conditioning.
This program is not as intense as a pro fitness model program. There are no drugs involved, and
nothing to be scared of...just a little hard work and structure for a seven day period to arrive in a
much tighter and lighter condition. In fact this could even be used as a way to kick start a diet if
you want.
To be clear, this is not meant as a long term strategy and I suggest you only use this protocol no
more than once every 3 months.
The Slim in 7 protocol itself will be broken down into seven days and what you need to do each
day to arrive at your event in the best possible condition on the morning of the 8th day. So to be

clear when you are planning to use this protocol be aware that it is outlined for a full seven days
leading up to your event/photoshoot on the 8th day.
Its a much stricter protocol than the regular Venus Factor program because its meant to be an
intense short term strategy for dropping up to 10lbs in one week. Lets face it, 10lbs of weight
loss in one week is pretty extreme so the protocol to get there is also going to be pretty
extreme.
At this point I want to make it clear that there is no way of knowing exactly how much weight
you can lose in 7 days, and there is no way of knowing exactly how much smaller your waist and
measurements can get.
Some women have dropped up to 10lbs and 3 dress sizes in 7 days, other have done half of this.
The factors that determine how much change you will see are as follows:

How tall you are

How close you are to your golden Venus Index numbers

How long youve been exercising for before this protocol (if at all)

What your current diet is

How strictly you adhere to the protocol

Your genetic predisposition for holding water

Where you are in your hormonal cycle

Use of hormone replacement therapy (estrogen, progesterone etc)

As you can see there are many factors that go into your specific response to the protocol which
is why I cannot say for certain how it will affect you. What I can say is that youll be much lighter,
tighter and leaner by the end of the seven days no matter what...how much you will change you
will only know once you arrive at day seven.

The amount you change can be different each time you do the protocol so if you try it more
than once I suggest you keep track of what happens each time so you get to a better
understanding of how your body responds.
The major factors youre going to be manipulating during the seven days are as follows:

Water

Carbs

Protein

Calories

Exercise

Well take some time now to explain the importance of each and how you will be changing each
throughout the seven days.
When you get to the protocol itself later in this manual you will find specific instructions for
each of these factors.

Water Manipulation
Approximately 60-70% of your body is made up of water. Its inside and around every cell of
your body including your blood. It fluctuates daily based on what youve eaten and how much
activity and exercise you have done. It also fluctuates based on where you are within your
hormonal cycle.
As you may already be aware, body water plays a significant role in determining your moment
to moment look. The goal of this program is to reduce your total body water content in order to
tighten up your butt, hips, thighs, arms, and stomach and give you a toned look very quickly.
The specific way we will be reducing your body water is by doing a water load followed by a
water cut.

Water Loading
Water loading consists of drinking double or triple the amount of water you are currently
drinking in order to get your body accustomed to drinking higher water volumes. Your body
regulates how much water it is holding based on how much you are drinking. When you start to
drink more water your body adjusts its ability to get rid of water to keep you in balance. The
trick is that it takes your body a few days to get fully adjusted to the new higher water volume
by ramping up your natural diuretic hormones. Basically youre going to temporarily increase
your volume of water in order to trick your body into thinking this is your new normal level of
water intake. In response to this your body will upregulate water excretion in an effort to bring
you back to water balance.
Once your body has upregulated its water excretion rate you will then cut out water completely
for a short period of time 12-24 hours on the 7th day of the protocol. During this water
depletion state your body will still be in a high water excretion mode because its still expecting
you to be drinking a lot of water. The end result is a dramatic reducing in total body water and
thus total body weight. This manipulation can take inches off of your waist hips, stomach and
thighs and give your legs and arms a tight and toned look. This is one of the major tricks fitness
competitors use to get in shape for a show and for photoshoots. In fact most fitness models on
the cover of magazines are in a water depleted state just like the one I have just described
above.
If youve always wanted to know how they get to look so lean and tight...well this is it!
Your specific water intake for each day of the system will be outlined in the slim in 7 protocol
section. Just follow exactly what it says.
WARNING: You will be going to the bathroom a lot! All day, and all night. Its a bit annoying, but
its part of how the system works. This is also why you dont want to be doing this protocol
more than once every 3 months.

Carbs
In order to get your leanest look and to drop a lot of weight fast you also have to get your carbs
in control. In fact your choice of carbs and how much carbs you eat will play a big role in helping
you cut your body water because carbohydrates cause your body to store a lot of water.
For every gram of glycogen (stored carbs) your body stores, you need to store 2 grams of water.
This means every time you eat carbs your body will store twice as much water as the carbs
youve eaten. This 2-1 effect of water-carbs is why we can feel so bloated and seem to literally
puff up after a big carbohydrate meal.
You will be changing the type of carbs you eat throughout the protocol and when you eat them
to reduce the amount of carb and water storage you are experiencing. Towards the end of the 7
days your carbs will be very low. Fitness competitors do this for weeks on end but I think that is
far too extreme. In this protocol you will only be carb depleted for the final 24 hours. You will
gradually reduce sugar, and starchy carbs, then fruits, and veggies, and in the final 24 hours you
will not have any carbs at all.
Specific carb counts for each day will be outlined in the protocol.

Protein
During the seven days you will be focusing much of your eating attention on reducing carbs, but
you will also be increasing your protein intake at the same time. This is because protein is less
likely to be stored as fat, it also causes less water retention and it does a good job of satisfying
hunger when you dont get to eat much fat. Protein will also help with recovery from each of
the workouts.
Your specific daily protein requirement will be outlined in the protocol.

Calories
The total amount of calories you eat will also have an impact on the way your body looks and
how much water youre holding as well as fat. This protocol is meant for a rapid change in your
body by manipulating water storage and carbohydrate storage but youll likely also drop a
couple pounds of fat along the way too! (thats a pretty good deal!)
Youll start the week eating at maintenance and gradually drop your calories throughout the
week. This will serve to reduce the total amount carbs youre storing while putting you into a fat
burning state for the entire week. By day seven youll be in full fat burn, water deplete and carb
deplete mode. In other words, itll be the leanest and tightest you can look within 7 days.
You will find specific daily calorie instructions in the protocol.

Meal Timing
Meal timing will change throughout the week and become stricter towards the end of the week.
Your specific timing will be outlined in the protocol.

Exercise
The final part of this protocol is the exercise component. In order to maximize the effect and
look of the water, carb, and calorie protocols you need to follow a balanced whole body exercise
protocol.
The exercise routine is structured to work your entire body for a balanced look and tighten your
whole body in preparation for the seventh day. This also serves to help your body efficiently
expel water as well as accelerate the fat burning process.
This workout isnt to build muscle, or get you ready for a marathon, its for a balanced
tightening look and for reducing water and fat. The workouts themselves are done in a triple
circuit fashion that hit all the muscles groups of your upper body, lower body and core. Theyre
pretty intense, but what else did you expect in a program designed to drop 10lbs in a week!
Your specific exercise routine for each day will be outlined in the protocol.
10

The Slim in 7 Protocol - Day 1

WATER:
Drink an extra 2 liters of water today. The simplest way to do this is by filling up a 2 liter water
bottle with water and drink it throughout the day until its empty. This is extra water in addition
to the regular coffee, tea, soft drinks and water you would normally consume with meals or
during a workout.

CALORIES:
Your calorie intake today will be the maintenance calorie number the venus factor virtual
nutritionist gives you when you enter your data. 50% of your calories should come from carbs,
and approximately 25% from protein and 25% from fat.

CARBS:
There are no carb restrictions today. This is the only day of the week when you can still have
sugar and complex carbohydrates such as pasta, rice and other major grains.

PROTEIN:
Protein sources are your choice including all forms of meat, pork, dairy, poultry, fish, eggs, and
supplemental protein powder.

11

Mini Circui
rcuit 3
Exercise
Reps
One Arm Row
10
T-Bend
10
Stability Ball Roll Out
12
Rest 60 seconds
Complete 4 sets of this circuit. Rest 2
minutes then begin Mini Circuit 4

Mini Circui
rcuit 4
Exercise
Reps
Lateral Raises
10
Bowler Squat
12
Stability Ball Curl Up
12
Rest 60 seconds
Complete 4 sets of this circuit.

12

Venus Factor Slim in 7

Mini Circui
rcuit 2
Exercise
Reps
Dumbbell shoulder press
10
Reverse Lunge
10
Plank
30 second hold
Rest 60 seconds
Complete 4 sets of this circuit. Rest 2
minutes then begin Mini Circuit 3

Day 1 Workout

Mini Circui
rcuit 1
Exercise
Reps
Push ups
10
Bowler Squat
15
Upright Row
10
Rest 60 seconds
Complete 4 sets of this circuit. Rest 2
minutes then begin Mini Circuit 2

The Slim in 7 Protocol - Day 2

WATER:
Increase water to 2.5 liters per day in addition to your normal fluid consumption.

CALORIES:
Consume 80% of your maintenance number. The key here is to drop all of the calories from
your total carb content. For example if you were eating 200 grams of carbs on day 1, then you
would eat 160 grams of carbs today. Protein and fat stay at 25% each for the remainder of your
daily calories after carbs. Carbs stay as 50% of total calories, the only difference is total calories
are 20% lower, and all of that reducing comes from your carbs.

CARBS:
Today you will cut out sugar, however complex carbs such as pasta, and grains can stay. Oats
and whole grains can also remain as part of your carbohydrate foods. If youre not already
hitting 25 grams of fiber, today you will also aim to consume 25 grams of fiber from your
carbohydrate sources. At this point oats, whole grains, vegetables and fruit are still ok.

PROTEIN:
Protein sources remain the same as day 1, your choice of meat, pork, fish, dairy, poultry, eggs,
or supplemental protein powders.

EXERCISE:
90 minutes low intensity cardio, your choice of walking, bike, elliptical or comparable machine.
Note: this must be LOW intensity, which means keeping your heart rate between 120-140 beats
per minute.

13

The Slim in 7 Protocol - Day 3

WATER:
Increase water to 3 liters per day in addition to regular water consumption.

CALORIES:
Consume 75% of your maintenance number. All of this decrease will come from the
carbohydrate content of your diet. Carbs should still represent 50% of your calories, with
protein being 25% and fat 25%.

CARBS:
Today you will also eliminate fruit from your carbohydrate selections. Whole grains, and
complex carbs such as rice, whole wheat pasta, potatoes, and sweet potatoes are still ok. Target
25 grams of fiber from your carbohydrate choices.

PROTEIN:
Protein sources are your choice including all forms of meat, pork, poultry, fish, and
supplements. Dairy sources such as yogurt, milk, or cheese is no longer an option.

14

Circui
rcuit 3
Exercise
Bent Dumbbell Row
Squat & Swing

Reps
10
12

Plank
30 second hold
Rest 60 seconds
Complete 4 sets of this circuit. Rest 2
minutes then begin Mini Circuit 4

Circui
rcuit 4
Exercise
Reps
Step up & Press
10
Upright Row
10
Stiff Leg Deadlift
10
Rest 60 seconds
Complete 4 sets of this circuit.

15

Venus Factor Slim in 7

Circui
rcuit 2
Exercise
Reps
Double Raise
10
Curtsy Lunge
10
Alternate Dumbbell Press
10
Rest 60 seconds
Complete 4 sets of this circuit. Rest 2
minutes then begin Mini Circuit 3

Day 3 Workout

Mini Circui
rcuit 1
Exercise
Reps
Push ups
10
Bulgarian Split Squat
20
Curl & Press
10
Rest 60 seconds
Complete 4 sets of this circuit. Rest 2
minutes then begin Mini Circuit 2

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