1
About The Author
Aaron Isaac Garza is the founder of
Pure Line Nutrition. He is a top ranked
nationally recognized bodybuilder and
holds a degree from Texas Tech Uni-
versity in Lubbock Texas. He has been
featured in Flex Magazine, Muscular
Development, IronMan Magazine and
Muscle and Fitness. He is married to
Marina Garza who holds numerous
fitness and figure titles including Mrs.
Fitness Texas and is Nationally Recog-
nized. Their focus is on using their
well documented and published exper-
tise in nutrition, supplementation and
training to help ordinary people reach
their transformation goals faster.
Aaron is a supplement, nutrition, and
training expert and has created the
Pure Line Supplement Series which is
available through Pure Line Nutrition
Stores or on their website,
www.thepureline.com. Aarons opin-
ions are unique in that he has a vast
amount of experience developing
products, but he also has a tremen-
dous network of colleagues that read
like a whos who of supplement
manufacturers, high level athletes,
exercise physiologists, and perform-
ance nutrition researchers. His com-
petitive bodybuilding experience also
allows him to quickly evaluate the
scientific rationale and basis behind
nutritional supplements, diets, and
training programs. Chances are if
someone has competed In Bodybuild-
ing, Fitness, or Figure in South Texas
hes had his hand in it. For Information
or questions please refer to our web-
site at www.thepureline.com.
2
Dear Friends,
Hello, and welcome to Transformation, a book that I originally released in 2008, and am now
re-releasing with updated information on supplement science, weight-loss, and new training
recommendations which will ultimately help you get where you want to go faster and more
effectively! A lot has happened since the original release of this text, although I continue to
use my passion for supplement science, nutrition and fitness to help others achieve their
weight loss and body transformation goals, its now from a different angle. I originally did
most of my consulting and work from the chair of a fitness center owner and nationally recog-
nized physique athlete. Now, I have since evolved from that position into the role supplement
formulator, fitness and nutrition messenger/evangelist and what I would like to refer to as a
Peoples Expert! Someone who understands the challenges that real people face with their
fitness and nutrition programs and what truly can help them in their quest for their best body
ever! You will find some of the Transformation text un-modified from its original 2008 form,
but in other areas there will be slight modifications in the program and supplement recom-
mendations based on whats new in the world of nutritional science and weight management.
As always, the most important part of the book is the first chapter in which we discuss the
Transformation Mindset. The beginning of personal change starts with an idea and a vision
of who you wish to become and how it will positively affect your life. Without a vision propel-
ling you towards your goal there simply is no way to ever achieve your personal best. But,
when that vision is solid and you can see an image of the person you want to become and
how your life will change when you get there, amazing things happen! Over the years I have
seen many lives changed through nutrition, supplementation and training. Ive seen men who
couldnt pass law-enforcement entrance exams, finally pass! Ive seen women who never
thought theyd get a second chance after a failed marriage get into the best shape of their
lives and completely re-invent themselves as part of a new and improved life! Ive witnessed
kids who were overweight, out of shape and with zero self-esteem begin a new chapter with a
strong body and an even stronger mind-set! All of these rewards have been given to people
who have pivoted into a world of self improvement, both mentally and physically! In each
life which I have personally witness change Ive seen an additional change, one which hap-
pens through the people they love and the groups that they influence. It seems that personal
change attracts curiosity and that curiosity turns into belief and from that belief a seed is
planted that somehow grows and blossoms through new lives and again forward from there!
Transformation has been designed to take you through a 12 Week Journey from where you
are to where you want to be. Its a map that if followed, will take you directly to your destina-
tion and help you achieve the body of your dreams. But, like anything else, if youre give a
map to Houston and decide to take a different route and end up in Dallas then you may not
be happy with your results. If, on the other hand you stay the course no matter how many flat
tires you get, you will arrive at your destination and when you do you will step out and look at
the path that lie behind you and smile with satisfaction. You will have done it, you will have
completed your journey to complete and total transformation! From my licensees at PureLine
Nutrition Stores and all the team members, from manufacturing through sales, that make
PureLine possible I want to wish you the very best on your journey and remember to always
keep Lau-Tzus words in mind when he said.. .. A journey of a thousand miles begins with a
single step.
step.
Warmest Regards and Best Wishes,
Aaron Isaac Garza
 TABLE OF CONTENTS

1 A Transformation Mindset.4

2 The Nutrition Primer.8

3 Putting Your Nutrition Plan Into Action.14

4 Supplement for Success.22

5 Transformation Training.27

6 The Workout Plan.31

7 Hyper State Fat Loss.56

8 POT Training, The Key to Ultimate Muscle Growth.62

9 The Inspiration Behind Transformation.73

Important Information:

This current transformation guide evaluates and recommends many different train-
ing philosophies, diet strategies, nutritional supplements, training routines and
overall health and wellness information. It is the intent that all information pertain-
ing to all supplements, diets, training strategies, and routines are to be viewed and
understood as the expression of the authors opinion and are in no-way meant to be
interpreted as absolute scientific conclusions.

None of the evaluations and recommendations contained herein; are intended to

diagnose, treat, cure, or prevent any disease. The information in this book is copy-
righted by Pure Line Nutrition. 2008. Neither Pure Line Nutrition. nor the authors of
this book assume any liability for the information contained in this publication. Be
advised that this book does not provide medical advice. All medical advice should
be sought out and obtained from licensed health-care practitioners. Please consult
a physician before adhering to any of the nutrition, training or supplement programs
contained in this publication.

Copyright Pure Line Nutrition. 2008

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 CHAPTER 1 | A TRANSFORMATION MINDSET

4
 Chapter 1 | A TRANSFORMATION MINDSET

You may wonder what mindset has to do with transformation. Actually transforma-
tion is a mindset. Thats all it is. If you can remember that simple fact then you are
half way towards your goal. Most people tend to start a program, get through a few
days, and then just give up. The problem seems to be that they never had a clearly
defined goal to begin with. They never truly had that vision to drive them home.
Your mindset, your attitude and your belief in your ability to accomplish what you set
out to do will absolutely determine whether or not your outcome is a success.

My wife Marina and I have competed nationally in Mr. and Ms. America contests
throughout the nation. Every time I sat down and prepped her program I would tell
her, The most important thing you can do is go on stage and act like youve already Your mindset, your
won. What, she would say. How can I act like Ive won if I havent? Then I attitude and your
would tell her, Marina, you must have the attitude of a winner, you must have the belief in your abil-
mindset of a champion. You can not get on stage or try to change the way you look ity to accomplish
or feel without truly already having a positive mindset. Your mind is the key to
unlocking the door to the future and if you dont start seeing yourself in the body what you set out to
you want or accepting the grand prize then you will always fall short. My recommen- do will absolutely
dation for anyone who starts a transformation program at Pure Line Nutrition is to determine whether
first of all start by writing a thorough story of where they are and how they got there. or not your out-
This story will start to give you a little emotion to fuel your desire and get your will come is a success.
power and spirit jumping into second gear. You see, we have to stir up emotion
first. If that emotion doesnt get moved then we are unlikely to move towards our
goal. When we sit down and write down everything that has happened to us over
the last 3-5 years and really start to get down and feel that point and place where
we started to let go of our body something magical happens. Yeah, we start getting
sad and frustrated with our past, but we also start to get a little upset, we start to
get a little angry and you know what, thats good! That is exactly whats going to
push us to transfer that energy into improving ourselves through working out, eating
right, and thinking positive.

When you sit down to write your story, dont leave anything out. I want you to write
down every twist and turn that enters your mind. You will be surprised how easy the
words will flow. Find a place thats quiet, a place where you can sit uninterrupted
for a good 30 minutes and start digging. You know what happens when you dig?
You start to make space to put something better in! You mentally remove some of
the garbage thats clogged between your ears. Negativity, fear and the inability to
see yourself better than you are today are thrown out and we leave a wide open
space for transformation. So go ahead sit down take a couple of sheets of white
paper and write. Ive had guys come up to me after this exercise and say, Aaron, I
sat down thinking I wasnt going to write a thing, and lo and behold an hour later I
was still writing. You literally can not believe how powerful this is just do it and you
will start to see your emotional tipping point rise. When this happens, get ready,
transformation is making its way into your life, finally!

Step 1 | Sit down in a quiet area where you will be undisturbed for 30 minutes.

Write down where you are today and how you got here.
What was that point in your life that caused everything to change?
Was there a point when you started putting your health and fitness on the
back burner? Be honest. Nobody will see this but you!

When I was a kid my mom used to put pictures on the refrigerator. Shes going to
kill me for saying this by the way, but its the truth. She used to place a picture of a
figure she aspired to have on the refrigerator door. There I was getting some Oreos
out of the fridge while staring at this 1980s glamour queen. Its no wonder I feel
guilty every time I reach for a bag of cookies! Thanks mom.

5
 No, but really I didnt understand her strategy until years later, but its really a mat-
ter of visually putting your goal in a place where you can see it on a daily basis and
sub-consciously taking the steps to get there. By this time youve probably already
written down your pain, or your story. This pain or emotional story is the why. Its
the reason for going after the transformation. Now its simply time to decide what.

What is it exactly that youre going to shoot for? How will your body look in 12
weeks? Is it a shape that you have already been in? Is it a completely different
look from what youve ever looked like? Maybe you want to tone up your arms and
lean out your hips and thighs. Guys, maybe you want to put a couple inches on your
guns and peel the fat off your waist. Whatever it is you have to visually be able to
see it. So, whats the easiest way to do this? Simple, cut out a picture of yourself in
your ideal shape, or a picture of the body youre aspiring to work towards and put it
somewhere you can see it. The refrigerator might freak out your kid, so you might
want to put it on the bathroom mirror or in your office desk somewhere. Wherever it
is, make sure its somewhere you can see at least twice daily. This makes a huge
difference in your subconscious and gets you to accept the reality of what you will
be accomplishing.

When I was getting ready for the 2004 Nationals Bodybuilding Contest I cut out a
few pictures of my favorite bodybuilders and put them on the mirror in front of the
sink I used to brush my teeth. For some reason I really liked the clean lines and
classic look that his physique represented. I never realized it until later, but one of
the reasons I took second in the nation that night had to do with the mental image I
fed my mind three times a day. I truly believe that it had an impact on the way I was
training my physique and the way I was mentally geared. You have to be able to
conceive it, believe in it and ultimately you will achieve it. This method of what I
refer to as visual goal realization is so much more powerful than just writing down
what you want to accomplish. I believe the reason is because the human mind
thinks in pictures. We dont think of a car as c-a-r but we see the picture in our
minds of a car. It works the same way with the body we aspire to create. See it,
See it, See it, and it shall be yours.

The most important part of your transformation mindset is keeping positive and
never passing negative to anyone. Did you know when you tell someone something

Step 2 | Make a mental image based on your goals.

Find pictures that resemble what you want to look like.

Cut them out and place them somewhere you can see throughout the

negative your brain doesnt see it as something you verbally give away, but instead
interprets it as something you are telling yourself? Thats why it is so important to
monitor your self talk and your talk with others throughout your transformation.

Any time you let negativity in the form of anger, worry, anxiety, fear and frustration
enter your mind, you open the floodgates for mental roadblocks. If someone says
something to you about your transformation goal that is uncalled for just flush it.
Now, I know that there are those flushes that dont seem to get everything quite
down, but do your best to flush it, and move on.

The way you train, the way you eat, and your ability to succeed over the next 12
weeks has everything to do with staying positive. You know, it seems like this has
become the biggest challenge in our society because there are so many negatives
coming at us on a daily basis, whether it be from the paper, the news, gossip or
other people who wish to comfort you with what they heard. All of these things

6
are detractors from your ability to improve yourself. For you to improve your body
youve got to improve your mind and you have to have the ability to channel all of
the nonsense out.

Nobody said it better than Arnold Schwarzenegger when he said, No matter whats
going on in my life, I dont let it affect my goal. If someone steels my car while Im
training well to baaad! I have to trraiin arrrrms. I will take care of it laaater.
Wow, talk about positive focus, although this may sound extreme, you have to re-
spect what kind of a role it has played in his life! You must stay positive throughout
your days of this challenge. You can not afford one single day of negativity. That
stuff will eat up your gains or your losses and fester until it causes you to get wor-
ried, angry and or depressed. Once we see one of these three deadly horsemen
show up, they usually end up causing a splurge on sweets and comfort foods to
take away the pain. So again, we have to stay on top of our attitudes. So please do
whatever you have to do to keep negative people, places and things out of your life
for the next 12 weeks. You know what, Ill tell you something. After 12 weeks, re-
gardless of your transformation challenge outcome, you will learn to love living with-
out all that extra junk in your life.

I have three things that I do on a daily basis to help me stay focused and positive.
Id like to share them with you in hopes that you too will benefit from them during
your transformation challenge. I call them The Golden Three.
Three If you commit to do-
ing these three things daily during your 12 weeks you will literally see your life
change.

The Golden Three | Get your day started on a positive note.

1. Give yourself 15 minutes every morning to get centered, pray/

meditate and realize you dont have any problems, just chal-
lenges. Buy a daily mediation book or inspirational book with
quotes or passages to reflect on every morning.
2. Decide to do one nice thing for someone today. Before you leave
the house, sit down and write what youre going to do and for
who, you wont believe how this changes your life.
3. Make a decision to do one positive thing for the environment
today.

Step 3 | Stay positive, focus on the good and tune out the negative.

Get in tune with the Golden Three. They will help you stay positive throughout
the day.

7
 CHAPTER 2 | THE NUTRITION PRIMER

Meal Frequency
[ How many times do I need to eat? ]
Foods
[ What should I eat? ]
Portion Size
[ How much of what? ]

8
Chapter 2 | THE NUTRITION PRIMER

A major focus of your 12 week transformation program is learning how to integrate

what I call lifestyle nutrition
nutrition into your daily plan. Many of us have learned to eat
for pleasure and not for fuel. Some of us use food as an escape and without even
realizing it have become accustomed to eating poorly and have allowed our eating
habits to affect our health and lives. The United States as a whole continues to con-
sume more calories, gain more weight, and become increasingly unhealthier simply
because food is our source of entertainment and pleasure. Its what most of us
turn to whether were depressed, happy, or celebrating. Diet and nutrition without a
doubt will continue to become one of the most important areas of health care in
years to come. You can look around every day and see the effects of poor diet in
your co-workers, friends, family, and in the children at the local playground. A clear
lack of knowledge about what food is and how it should be used is evident.

So what do we do, where does that leave us? Ive studied nutrition, diet strategy,
and the effect food has on the body for over ten years and although all approaches
have possible benefits and sometimes risks, there is simply one thing that contin-
ues to surface and that is the simple adage; you are what you eat. Simple, simple,
simple and how we have begun to get so far from this I do not know. So before we
start introducing anything completely new into your life lets just make some funda-
mental changes which will bring about profound changes in as little as 10 days.
The first thing we need to realize is that food is our friend. We dont need to shy
away from it and we certainly dont need to eat less of it. For some reason we are
fixated with a dietary philosophy which tells us that eating less will help us lose
more weight faster. There is little doubt that you will lose weight using this philoso-
phy but what ends up happening is what I refer to as the skinny fat person syn-
drome. You see by eating less you certainly will lose weight, but the kind of weight
you will lose is more important than the weight itself.

By limiting calories you will sacrifice lean tissue or muscle. So in the end you will
have shrunk in all areas but still will have maintained an extremely soft appearance
and you may have even added body fat. This is not what you want to do. Your goal
should be to lose body fat while maintaining muscle integrity, creating the appear-
ance of a tight healthy body which epitomizes health and fitness. I cant tell you
how many times one of our transformation clients say, I cant believe how much
Im eating and how much energy I have. I dont feel like Im on a diet, it just
seems like Im making better choices and losing fat in the process. One of the
fundamental parts of transforming your body is learning lifestyle nutrition. You
dont want to be stuck on a diet because you will end up having to finish or end the
diet and then what? With lifestyle nutrition you are setting yourself up to change
your eating patterns and your eating style. Over 12 weeks you will be able to radi-
cally change your patterns and view of food. This in turn will create long term trans-
formation.

MEAL FREQUENCY

How Many Times Do I Need to Eat?

One of the most important concepts you have to familiarize yourself with is what is
referred to as meal frequency, or how many times per day you fuel your body.
Most people tend to either skip breakfast or have a very light snack and then go
without eating for much of the day because they tend to get caught up in work and
other affairs. The problem with this type of lifestyle is that your body says, I dont
know when youre planning on feeding me again, so I might as well just hold on to
the calories in this meal for as long as possible. This type of metabolic shift starts
to promote fat storage, lethargy, unstable blood sugar levels and sugar cravings. To
eliminate this and put your metabolism on the fast track to fat loss we have to start
fueling your body periodically throughout the day. My recommendation has always
been every 2.5-3 waking hours. By doing this you keep your bodys metabolic fur-
nace turned up and consistently running. This produces the best state for fat loss
and will also eliminate your blood sugar from climbing up and down possibly leading
9
 to carbohydrate and sugar cravings. The cravings that result from blood sugar in-
stability are the silent killer, usually at night. However, by learning to adjust our
eating patterns and follow a more frequent eating schedule we can start to elimi-
nate these late night killers.

TIP: Most of my friends tend to get really bad cravings in the wee hours of the night.
This is their tipping point and before you know it, the box of cookies has been de-
voured by the cookie monster. The reason this happens, especially while on low fat
diets is because most people try to keep their meals too clean. Lets say you have
a chicken breast or two, a cup of rice or baked potato and a salad as your last meal.
Now, the meal was relatively clean but the problem we run into is that its almost
completely void of natural fats. Essential fats like those found in nuts, avocados
and flax oil help act as a buffer and cause your meal to be absorbed over a longer
period of time. This prevents the rebound you get later at night when you once
again are in carbo craving mode. If you get absolutely insanely hungry after 10
pm try having an apple with two tablespoons of all natural 100% peanut butter.
This is a great late night snack that will be absorbed much differently from your typi-
cal sugary snacks and it also tastes great!

FOODS

What Should I Eat?

For so long we have been taught to focus on calories, grams of fat, grams of carbo-
Reconstructive Foods hydrates and the numbers behind the food. Simply stated, the calorie is the name
given to the amount of energy a food contains. Foods that are higher in calories
[ Protein Sources ]
have more energy content than those with lower calories. Have you ever seen those
movies with mountain climbers who are at the pinnacle of a great conquest and
Chicken Breast
they whip out candy bars every few hours? These guys are such a high altitude and
Egg Whites or Egg their bodies are under such extreme energy deficits that they are literally burning
Beaters huge amounts of calories just to stay alive. Thats why they go for the higher calorie
energy type products, (i.e. sugars and fat.) Now lets contrast that with those of us
Lean Red Meat who tend to sit behind a computer daily and answer phones, check emails and go
Fresh Fish down the halls for meetings. Obviously our calorie requirements are quite different
from those mountain climbers. This explanation of calories is extremely simple
Flounder and it should be just enough to drive across the idea of what they are responsible
Grouper for. Now, that being said I want you to forget all about calories, grams of carbohy-
drates, and all the other algebra behind the product. The reason why Im asking
Haddock you to do this is simply because sometimes it can be too much. Youre not going to
Halibut be able to count calories everywhere you go and its simply unnecessary to get
caught up in the calorie craze. Instead, Im going to propose that you utilize a
Mahi Mahi portion control system which will allow you to make simple judgments about what
98% Fat Free Ground and how much to eat based on your open palm, closed fist and eyes. These three
Turkey Breast (not parts of you arent going anywhere and you will simply be able to make the right
processed) choices about the portions of your food anywhere you go. The only thing Im really
going to have you understand is what proteins, carbohydrates and fat are and how
Tuna they affect your body. With this simple knowledge you will be able to understand
Lobster how food positively affects your mood, your life and your ability to drop unwanted
lbs. of body fat and increase lean muscle mass. Macronutrients, or Carbohydrates,
Shrimp Proteins and Fats are the primary elements of calories. Ok, I know this isnt funny,
Salmon but Ive had people come up to me and ask, Aaron is bread a protein? Now al-
though I giggled at the time I have to realize that not everyone is exposed to what
Scallops macronutrients are and how they work. Its not our fault really, but instead some-
thing that we need to take a serious look at as a country. Think about it, if your kids
Buffalo
dont understand what food is and how its measured, then their obesity and obesity
Fat Free Cottage related disease rate will continue to climb at an astronomical rate causing our na-
Cheese tion to self-destruct from literally the inside out! So lets take a look at these three
stars and find which ones are right for you.
RTD Shakes
Meal Replacement Protein [ Reconstructive Foods ]
Bars
Protein, what is it, and do I need it? Protein is just what it says on the top of this
Whey Protein Powders

10
page, reconstructive. Protein sources like chicken and lean meat help promote re-
pair, maintenance, and recuperation of stimulated hard worked muscle. Protein is Movement Foods
the building block of a firm, tight body with beautiful muscle tone and radiant skin. [ Carbohydrate Sources ]
Protein will help stabilize your blood sugar and should be used when eating carbo-
hydrates to help keep insulin levels balanced and thereby preventing sugar crav- Potatoes (white/sweet)
ings. Protein is also the only macronutrient that supplies nitrogen, which your mus- Rice (preferably brown)
cles need to function properly. Protein is the most important part of every meal and
actually increases your fat burning and muscle enhancing potential every time you Whole Grain Pasta
eat it. Beans
A word about Red Meat, although there are various opinions on whether or not you Oats
should eat red meat, its mostly over consumed in this country. Be careful about
Grains
which cuts you choose and try to limit your consumption to 1-2 times per week.
These fatty sources of protein including; pork, lamb and other meat products, be- Cream of Wheat
cause of their high content of unhealthy saturated fats, can be counter productive
Cream of Rice
to our goals.
Barley
Complex Carbohydrates [ Movement Foods ]
Corn
Carbohydrates, the deadly word, I really feel sorry for them, if they were understood Corn Tortillas
correctly they would be welcomed into your day for their ability to help your body
move, hence the name movement food, and more importantly support brain func- Yams
tion. Carbohydrates are the brains preferred source of fuel. Youre able to think New potatoes
much more efficiently when fueling your bodies with the right amounts of carbohy-
drates than you are when you bring them down too low. The problem started back Peas
when these real smart men and women in white coats realized that if you cut all the Rice Cakes
carbohydrates in your diet you would lose weight immediately. You would lose all
the carbohydrates stored as glycogen in the muscle tissue which would be elimi- Black Eyed Peas
nated as water from the body and immediate weight from the scale. Then, after all Lentils
that was gone, they found your body would go into this really cool state called
ketosis where it burned fat because there were no more stored carbohydrates left
for fuel. Although this does work and has some strong relevance when working one
on one with clinically obese people, it actually sets most of us up for a disturbing
rebound when we introduce carbohydrates back into the system. (i.e. the infamous
Atkins Rebound) Life Foods
[ Vegetables ]
You see, your brain and your body prefer to run on carbohydrates and its just a mat-
ter of finding out which carbohydrates need to be used and in what amounts. Car- Broccoli
bohydrates can be broken down into two categories simple and complex. When you
eat a carbohydrate your pancreas releases insulin to help keep the sugar in your Asparagus
body within a certain range. If youre trying to lose fat and get lean its desirable to Lettuce
maintain an even and stable insulin level which means eating the right carbohy-
drates in combination with the right protein. Now there are carbs you need to be Carrots
careful with, especially simple carbs like white bread, cookies, crackers, and prod- Cauliflower
ucts made from refined flour and sugar. But there are also complex carbs which
dont have as much surface area, so they require more digestion and are broken Green Beans
down more slowly. The release of sugar into the bloodstream is slowed considera- Green Peppers
bly, which means that insulin levels remain lower. I recommend that you always eat
a movement food with a reconstructive food, and combine them at the same meal. Mushrooms
We will be fueling our body and not sending into emergency life support (ketosis) Spinach
mode.
Tomato
Fibrous Carbohydrates: Vegetables [ Life Foods ]
Peas
Veggies, they are good for you after all. I have to admit Im not a fan of about 65% Brussels sprouts
of the vegetable family, but you know what, they are good for you and you do need
Artichoke
them for their fiber, vitamin and mineral content, and they also blunt your appetite
so your meal will be digested slower and you will be satisfied longer. The fiber con- Cabbage
tent of vegetables is important because it acts as a natural cleanser, grabbing any
junk it finds while it travels through the body and cleaning it out. The cleaner your Celery
intestines and system is the more readily you will be able to absorb nutrients and Zucchini
vitamins from the good food and supplements your using.
Cucumber
Onion

11
 Simple Carbohydrates: Fruits [ Life Foods ]
Life Foods
[ Fruits ] A word about fruits, most of us have been raised with the assumption that fruit and
its processed cousin fruit juice is healthy and can be eaten or drank without con-
Apple sequence. True, fruits and fruit juices do provide an incredible array of vitamins
Plumbs and minerals, but they also have a high amount of natural sugars. Fruit juice in par-
ticular is becoming increasingly responsible for increasing obesity rates, especially
Pears among children; because they have been misplaced for water. I dont recommend
Grapes using fruits as free foods as you would vegetables and I would also recommend that
you completely eliminate all juices if your goal is to get lean. However, they are a
Peaches healthy alternative to high sugar snack or dessert. So if you have an unstoppable
craving for something sweet then have some fresh fruit, just try and limit it 2 serv-
Strawberries
ings per day. I personally use frozen fruit twice per day when making my Whey Fac-
Blueberries tor 1 Meal Replacement shakes (1/2 cup max). This is just enough to add some
incredible flavor to my shakes and satisfy that sweet tooth that creeps in here and
Tangerines
there. Here are some more popular choices
Oranges
Essential Fats [ Friendly Fats ]
Grapefruit
Apricots Fat, ok heres the scoop, fats have been in and then out and then in again and out
well you know what I mean. What do you need to know and what will keep you and
Cherries your family healthy? Simple, there are two kinds of fat, friendly fat and enemy fat.
Raisins Enemy fat contains large amounts of partially saturated fat, saturated fat, and trans
-fatty acids. You will find these in most processed foods, fried foods, high fat meats,
Mangoes cheeses, and butter.
Melons
Essential Fats on the other hand contain EFAs, (Omega 3, 6, and 9s) which are
Dates good for your heart, skin, hair, and overall well being. Essential Fats, which our bod-
Figs ies cant make on their own, play a huge role in our overall health.

Pineapple Although essential, they are still fats and still have calories so its best to use them
Bananas sparingly through the day and even better just to take 1 tbsp. of natural flax seed oil
daily with one of your meal replacement shakes. Another alternative is adding 1
tsp. of all natural peanut butter to your meal replacement shakes.

TIP: Sometimes when you start bringing down your fat intake from where you previ-
ously were you will notice your skin gets dry and your hair gets brittle, especially
women. This is because your body is not getting the essential fats it needs. I highly
recommend you use a potent Essential Fatty Acid Product like Pure Essentials at
least 2 times per day. This special Essential Fat Supplement is fortified with CLA
which is a type of fat that has been clinically proven to help burn body fat!

Essential Fats PORTION SIZE

[ Friendly Fats ]
How Much of What?
Flaxseed Oil
Ok, weve made some real progress. You now know what macronutrients are; you
Salmon know what they do and which foods make up each one. Now, lets put it all to-
Mackerel gether. The key to transforming your body is to understand how to combine certain
foods at certain times throughout the day. As I said earlier, its much easier to just
Sardines learn a portion system as opposed to actually counting calories so thats what Im
going to teach you to do. The easiest way that I have ever found for controlling your
Walnuts
portions is the open palm/closed fist method.
Almonds
Whats my portion size and how do I know Im eating the right amount?
Cashews
Nuts There are several very easy ways of learning how to eyeball food so that you can
determine how much to eat during a meal. I consciously prefer to stay away from
Seeds calories during this process so that you can focus on learning how to eat without
Avocadoes thinking.
Olive oil
Olives

12
 Portion Size Guide ! Emergency Note !
[ Is low fat, really low fat? ]

Heres something inter-

esting, by law a manu-
facturer can market a
product that is 20% fat
by calories and still call
it low fat. That means
some of the groceries
you may buy could be
hidden enemies. To test
this out find a common
low fat deli meat at
This simple portion control method can be the grocery store and
as easy as breaking your plate up into thirds run this test.
like the above picture. One portion is for
protein, one portion is for carbohydrates and 1. Take the grams of fat
one portion is for vegetable, salads or fruit. per serving and multiply
by 9.
This overall portion system is based on the
balance of the three macronutrients. Plan- 2. If there are 10 grams
ning a meal is as simple as choosing foods of fat, youve got 90 fat
from the three categories above and placing calories. (Fat contains 9
them on your plate according to the picture calories per gram.)
above. Now cmon thats easy isnt it?
3. Divide those fat calo-
ries by the total number
of calories per serving.
TIP: I realize that planning your meals, prepping food and having it ready to go can
get a little tough so I highly recommend that you utilize Whey Factor 1 Meal Re- 4. Lets say there are
placement Protein during your transformation. 185 calories per serving.
Divide 90 by 185 and
Whey Factor Pro Plete Meal Replacement Recipe you get 48% fat.

4 Scoops Whey Factor ProPlete (Male) 5. That means this prod-

uct has a 48% fat con-
2 Scoops of Whey Factor ProPlete (Female) tent WOW. Make sure
1 packet of Splenda anything you buy is less
1 tsp of cinnamon than 15% in total fat con-
cup of frozen peaches tent.
Blend together and enjoy. This is an awesome tasting meal
replacement that can be used up to three times daily. Enemy Fats
[ Fats to Avoid ]
Ok, so now you know how to put foods together and what to eat for the best results.
Lets see if we can put this in a step by step system that can be started as soon as
youre ready! Deli Meat
Red Meat / Pork
*Note: Full Meal Plan Videos With Explanations are available at
www.ThePureLine.com Cheese
Butter
Margarine
Egg yolks
Sour cream
Salad dressings
French Fries
Chips
Ice cream
Mayonnaise

13
 CHAPTER 3 | PUTTING YOUR NUTRITION INTO ACTION

30 Day Detox Plan

[ Detox Supplements | Detox Meals | Detox Foods ]
Transformation Nutrition Plan
[ Meal Plans | Grocery Shopping | Free Meals | Eating Out ]

14
 Chapter 3 | PUTTING YOUR NUTRITION INTO ACTION
www.ThePureLine.com

30 DAY DETOX NUTRITION PLAN - PURE CLEANSE SYSTEM

The Pure Cleanse for-
mula is designed to help
Before getting into the nuts and bolts of your transformation program, I would rec-
ommend that you commence a 30 day detoxification and purification period. This promote healthy bowel
30 day period will be beneficial for cleansing the body of toxins and accumulated movements, systematic
waste. By doing this we allow our body to naturally heal and eliminate harmful by cleansing of vital organs
products of the processed foods and drinks we consume on a daily basis. In order and promote overall
to restore balance to our mental and physical health the body must be treated with
wellness of the entire
care, almost like an information center that must be delicately balanced to be at
peak performance. physical body. Clean-
sing is recommended to
be done at least 4 x per
Cleansing is the first part of the transformation process. By gently detoxifying and
cleansing the vital organs, systems, and critical centers of the body you make it eas- year, one month per
ier for physical and mental change. You may currently be experiencing blockage at cleanse.
many vital points within your bodily system. Cleansing allows for these areas to
Cleansing for thirty days
heal and renew.
at a time will ensure
optimum health and en-
I recommend using the following detox supplements during your first 30 days.
ergy levels. Pure
Cleanse is the most ad-
Detox Supplements [ The Pure Cleanse System ] vanced formula avail-
able to meet your clean-
Pure Cleanse Aloe Vera, Nopal and Flax (Days 1- 8)
sing and detoxification
[ 1 serving daily upon rising and 1serving before bed.]
needs.
Pure Cleanse Complex (Days 1 - 30)
[ 1 capsule 3 times daily ]

Detox Supplements [ Whey Factor 1 ]

Whey Factor ProPlete Whey Factor 1 is an all

[ 2 times per day. Use as meal substitute ] natural whey protein
Men [ 4 scoops ] Women [ 2 scoops ] meal supplement. It is
Available in chocolate, vanilla, banana, strawberry completely lactose free,
and cookies n cream. and hormone free. The
protein in Whey Factor is
ideal for helping you
Meal Times [ 5 Meals Per Day ] maintain a tight lean
physique while losing
8a - 9a 12p - 1p 3p - 4p 6p - 7p 9p - 10p body fat.

Detox Meals [ Meal Times ]

During the purification phase of the program you will be eating 3 small meals and 2
Whey Factor shakes spread over 3 hour periods. See our samples menus at
www.ThePureLine.com.

Detox Fluids [ Water ]

Water is the cornerstone of health. It is required for not only all functions of the
human body, but also proper digestion and accelerated fat loss. This nutritional
lifestyle program recommends that you drink at least 1 gallon of pure spring water
per day. Women less than 110lbs. can start with gallon of water per day. Al-
though some people use sugar free zero calorie powders to add flavor to their wa-
ter, I dont recommend it and suggest you only use them occasionally. Water should
be consumed throughout the day while working, eating, working out, and at night
before bed.

15
 Detox Fluids [ Other Beverages ]
During the first 10 days you will need to eliminate all carbonated and caffeinated
beverages. You may use unsweetened iced tea and hot tea with splenda or stevia
Detox Foods as your sweetener. After completing the first 10 days you can have diet drinks and
[ Suggested Condiments ] water with Crystal Light or Sugar Free Kool Aid. Try and keep your water intake
separate from these options and dont include them as part of your overall water
Ketchup intake. Oh yeah, you can have your coffee back too.
A1 Steak Sauce
Detox Foods [ Condiments ]
Salsa
Condiments are not to be used until you have completed the first 10 days of the
Mustard cleansing process. However, once you have completed this process they become
Vinegar and Oil absolutely necessary in helping make food more enjoyable and in some cases even
more appealing.
Splenda
I cant believe its not
TRANSFORMATION NUTRITION PLAN
butter spray
Ground Cinnamon Once youve completed the first 10 days of cleansing its time to start planning your
Salt food intake and getting into the habit of eating the right foods at the right time. The
nice thing about the cleansing and detox phase is that it has already set the founda-
Pepper tion for your next 12 weeks. You see the meal frequency and the meal ratios are
Seasonings going to stay the same but now youre able to add back some of those things we
took out during the first 7 days, for example condiments, caffeine, sugar free Crystal
light and anything else that was off limits. One thing I want you to look at is the five
meal pattern you started during the 30 day detox. If you feel good with this amount
of food daily then dont change anything. The most important thing for you to learn
is to be comfortable with your appetite and the amounts of food youre eating. If for
any reason you feel like youre not eating enough or are getting extremely hungry, I
want you to add an extra meal making your total daily meal intake 6.

Meal Times [ 6 Meals Per Day ]

7a - 8a 10a - 11a 1p - 2p 4p - 5p 7p - 8p 10p - 11p

Usually larger men or those who are interested in adding sheer muscular size will
add a sixth and even seventh meal but it all depends on your individual require-
ments. For the most part however people seem to be interested in dropping fat and
building lean muscle tissue. This is easily done with five small meals. Ok, so lets
take a look at what a typical days eating pattern might look like.

Meal Plans [ Day 1 - Sample Diet ]

Egg Whites or Egg Beaters [ open hand portion size, cooked ]

Meal 1 1 Serving of Oatmeal with ground Cinnamon and Splenda [ one
closed fist portion ]

1 Chicken Breast [ open hand portion ]

Meal 2 1 large baked potato [ closed fist portion ]
1 large salad with vinegar and oil [ no limit ]

16
 Grilled Chicken Salad [ palm portion of chicken, unlimited salad ]
Meal 3 With Nuts and vinegar and oil

1 Portion Salmon [ palm size portion ]

1 large serving of Brown Rice [ fist size portion ]
Meal 4
1 serving of green beans [ fist size portion ]
1 serving of salad [ fist size portion ]

1 Serving Whey Factor Meal Replacement

1 Serving of Fruit added to Meal Replacement [ frozen strawber-
Meal 5 ries cup ]
1 tsp. of natural peanut butter
[ Blend with water and ice ]

Note: For Convenience you could easily replace Meal 1, or 3 with a Whey Factor
Pro Plete Meal Replacement Shake.

Something I really want to make clear is that your meals do not have to be bland
and boring. You are free to use condiments, spices and anything else that can help
bring color and taste to your food. Remember, you have to be creative, if not the
lifestyle will eventually become a diet and thats the last thing we want! More and
more research leads to the fact that people begin to get bored with their food be-
cause it lacks color and tastes bland. So spice it up.

For example let me give you an alternate menu that incorporates the same types
of food as above but with a little flare from the kitchen;

Scrambled Egg Whites with Pico De Gallo

Meal 1 Bowl of Oatmeal with Ground Cinnamon and I cant believe its
not Butter Spray

Whey Factor 1 Meal Replacement Shake

Meal 2 cup of Frozen Strawberries
cup of Dried Oats

Grilled Halibut
Meal 3 Small Baked Potato
Salad with Olive Oil and Vinegar

Whey Factor 1 Meal Replacement

cup of dried oats
Meal 4
1 packet of Splenda
Ground Cinnamon

17
 Sweet Mustard Chicken
Steamed Veggies
Meal 5 Baked Potato
Small Salad with oil and vinegar
Small Raspberry Sorbet

Wow, what a difference a little doctoring up can do! Have fun with your diet, try
different things and please email us your recipes so we can share them with others
who are on the same path to self-improvement.

Grocery Shopping

The most important part of grocery shopping is that you go to the grocery store with
a plan. Dont just get hungry, look in the cabinet and say hey, we need groceries,
and head off to the store. Thats a certain recipe for disaster as your carb cravings
will definitely get the best of you. Have you seen the cookie aisle lately? Its abso-
lutely ridiculous; God knows Id never make it through there without a pack of dou-
ble stuffed Os. On the other hand, going to the market with list in hand of your
foods for the week makes it so much easier to stay on your program and maintain
consistent results.

The Ultimate Grocery List for Transformation

I like to paste this Plan on my refrigerator and whenever its time to go to the
grocery store, I just look at the list and see what is missing from the fridge. This
is an easy way to keep yourself on target when you head to the store. Just put a
check by the items you need and you will find yourself in and out without any of
the extra stuff that can add unnecessary inches around your waist.

Protein Foods Carbohydrate Sources

Oatmeal (unflavored)
Egg Whites
Whole Grain Cooked Cereal
Chicken Breasts
Cream Of Wheat
Turkey Breast 99% Lean
Cream of Rice
Lean Ground Turkey Breast
Brown or Wild Rice
Cod
New Potatoes (with skin)
Crab
Sweet Potatoes/Yams
Shrimp
Beans
Fat Free Cottage Cheese
Corn
Tuna
Peas
Protein Powder
Rice Cakes
Salmon
Lentils
Halibut
Black Eyed Peas
1-2 Cuts of Lean Meat
Corn Tortillas

18
 Vegetables Fruits [ Use Sparingly ]

Lettuce and Leafy Greens

Cherries
Broccoli
Grapefruit
Cauliflower
Berries (black, blue, rasp)
Green Beans
Peaches
Carrots
Apples
Spinach
Apricots
Asparagus
Oranges
Peppers
Grapes
Tomatoes
Raisins
Peas
Mangoes
Cabbage
Melons
Zucchini
Dates
Cucumbers
Figs
Squash
Pineapple
Onions
Bananas
Mushrooms

Good Fats [ At least 2 servings per day ]

Flaxseed Oil
Salmon
Fish Oils
Walnuts, Almonds, Cashews
Avocadoes
Olive Oil

Free Meals

Let me give you an example of how some of my clients usually start their week.
Aaron, Im really going to do it, Im going to start eating clean and make the right
choices. Im determined. This usually is the remark of the eager beaver who
gets through Monday and even travels through Friday night, but then something
happens. Usually it starts with a dinner on Friday night and before they know it, two
or three glasses of wine have passed and a plate of pasta later theyre sitting in
front of a heaping brownie a la mode thinking what just happened?

A week which ends up starting well usually finishes on Friday night and rolls into
Sunday night when they profess their loyalty to the diet again and start over on Mon-
day. Now, this doesnt sound too bad, I mean they are eating right the majority of
the time arent they? Take a look at this, if we start our bad choices on Friday night
and continue through Sunday we have taken three days off from our program. Cu-
mulatively at the end of the month this is almost 15 days which have been lost. So
we could say that weve maintained our program for 50% of the time and have not
maintained our program 50% of the time, netting us zero actual progress. Interest-
ing isnt it?

19
 So in order to really affect change in our bodies it is absolutely vital that we only
have 1-2 FREE MEALS. Notice that I didnt say free day. In fact I would rather
someone have 2 FREE MEALS per week than one entire free day? You can sched-
ule these meals on the days of the week where you know you will be going out, at-
tending a party, or special event. I usually recommend that people choose Wednes-
day night and Saturday night. Leaving space for these 2 free meals will allow you
the flexibility to be normal and still see great progress in your transformation. Even-
tually you want to try and limit yourself to one free meal per week. Doing this will
help you break through some of the boredom and will actually cause a slight accel-
eration in your metabolic rate which will in turn help you burn more fat. Ive also
seen that this causes a type of psychological benefit because now there is some
positive pressure to get refocused and maintain adherence to the program. On
the other hand Ive got friends who tell me, Aaron, I dont even want a free meal
because once I start I know Im done. Listen, you know yourself better than I do so
make wise decisions. In the end remember that this is about a lifestyle approach to
Eating Out nutrition and its also about continued progress rather than absolute perfection.
[ Rules to Follow ] We are all human and Im certainly not one to turn down grandmas cookies. Be
smart, plan your free meal accordingly and when in doubt try to make what I refer to
as Better Bad Choices. An example of this could be going for some sorbet instead
1. Choose a restaurant of ice cream or having sugar free cookies instead of the fully loaded.
which can easily put
together a clean meal
and call in advance to Eventually you will find yourself wanting to eat healthy and you wont even consider
get a copy of their the unhealthy foods an option. Once youve hit this point its all smooth sailing for
the remainder of your life. Thats truly the goal, getting into these patterns for the
menu.
rest of your life.

2. Never go to the res-

taurant with a huge What About Eating Out? [ Restaurant Food ]
appetite. Always try
and have a shake be-
fore you go or at least a There is no doubt about it you will eat out. Its part of our culture and its a major
small snack to keep part of business life today. Eating out has become a form of entertainment in Amer-
your eyes from getting ica. In fact it seems like this is the first thing a group of people think about when
they want to do something. For me I know this represents the single most challeng-
to out of control.
ing struggle between my wife and me. Where do you want to eat? I dont care
whatever you feel like? What do you mean you dont care, dont make me decide,
you never like what I choose! Cmon guys I know Im not the only one, right? This
3. Try to avoid the
has become the boiling point of my relationship. It can either make the weekend or
alcohol. Not only is this
destroy it. So, you will definitely be eating out and the beauty is that now you can
a good health move
say, Honey, I know exactly where I want to go. Wow, wont that be refreshing, for
overall but its defi-
nitely a way of saying someone to actually know where they want to eat?
No to hidden calories.
Restaurant Choices That Wont Take You Off Track!

4. Dont just rely on
Mexican Food
the menu. Most good
restaurants will make
to order. Ask your wait-
ress or waiter to pre-
pare something special
for you.
Chicken Fajitas, Corn Tortillas, Black Beans and Pico De
Gallo..
Egg White Omelet with Chicken, Tomato, Onion and a Small
Breakfast
Bowl of Oatmeal with Splenda and Cinnamon
Grilled Salmon, Side Salad w/Fat Free Italian and Side of
Italian
Whole Wheat Pasta

5. Have dessert; try

having an espresso or a Get Everything Steamed and go for the Won-Ton Soup. I
Chinese
cup of coffee with recommend steamed chicken and vegetables.
some fruit for desert so
you still feel like your Grilled Mahi-Mahi with Side of Steamed Rice or Plain
Seafood
treating yourself, but Baked Potato, Small Greek Salad
without all the extra
calories. Sirloin of Filet Mignon w/ Plain Baked Potato and Side
Steak
Salad w/ Vinaigrette Dressing

20
 Fast Food Healthy Choices

McDonalds Go for the grilled chicken salad deluxe. Skip the dressing.

Ok Jared may have had a point. Get the Roasted Chicken

Subway Breast on Wheat with low fat ranch and all the veggies you
want. Stick with a serving size.

The lowest fat chicken sandwich around is the Char grilled

Chick Fil A Chicken Sandwich with no butter. Pair it with a side salad
and a diet coke.

Smoked Turkey Breast, Plain Baked Potato, Barbque

Rudys Bar B Que
Sauce.

Ok, so there you have it, all the nutritional guidance necessary to transform your
body. I tried to keep it as simple as possible because Ive found that the easier a
program is to follow the more successful the outcome tends to be. Try and start it
immediately and if you have any questions at all, which you probably will, email us
at aaron@thepureline.com and remember instructional videos are available at
www.ThePureLine.com

21
 CHAPTER 4 | SUPPLEMENT FOR SUCCESS

Supplementation
[ Pure Form Multivitamin/Mineral | Pure Form Essential Fatty Acid |
Pure Cleanse Herbal Formula | Pure Cleanse ANF Drink | Pure Boost/XP2G |
Testobolan | Whey Factor Proplete ]
Supplement Combos
[ Extreme Fat Loss | Lean and Toned | Big and Ripped | Cellulite Destroyer |
Power Focus Pre-Workout ]

22
Chapter 4 | SUPPLEMENT FOR SUCCESS

Now, since youre serious about really changing your body, youre certainly serious
about what kind of supplementation youre using. Our Pure Line Supplements rep-
resent the very next level in independently lab tested nutritional products for only
the purest and most potent formulas available. Im going to briefly explain how
some of these natural supplement work, and how they can help you reach your
transformation goals even faster. Im going to start with a basic supplement strat-
egy that should be used by everyone no matter what category youre in and then
move into some advanced supplement strategies that will help fire up your fat loss
and boost your muscle building to another level. Some of these stacks are so
potent that people will accuse you of taking illegal fat burning products like Growth
Hormone or even Anabolic Steroids if youre a male adding muscular size. The won-
derful thing about the Pure Line products that Im going to recommend is that they
are completely 100% natural and safe.

SUPPLEMENTATION

Pure Form Multivitamin/Mineral

The first product in our arsenal is the Pure Form Multivitamin and Mineral Formula.
This well designed soft gel formula is so much more than just a vitamin. It incorpo-
rates an energy matrix with royal jelly, garlic oil, COQ10 and other proprietary ingre-
dients to help you stay healthy and well throughout your transformation. Vitamins
and Minerals are referred to as micronutrients and play a role in the absorption of
the macronutrients (protein, carbohydrates, and fats) without them you could only
be absorbing a small percentage of your nutrients. These are a must.

Pure Form Essential Fatty Acid

The Pure Form EFA is a state of the art EFA product which helps maintain optimum
health and promotes fat loss, skin health, healthy cholesterol levels as well as de-
creases in joint inflammation. EFAs are absolutely essential for overall health and
wellness and they should be used throughout your entire transformation program.
As the name infers, they are essential to overall well being and because they are
not naturally produced by your body you must get them through supplementation.

Pure Cleanse Herbal Formula

Again, this is the detox and cleansing formula which I would use at the beginning of
your 12 week program. It promotes internal cleansing, health, wellness of the di-
gestive track and increases your ability to absorb your nutrients. Its powerful blend
includes everything from Acidophilus to Aloe Vera and its ingredients have been
used for centuries to promote optimal health. Many of us tend to have the bloated
stomach look, especially after eating, due to internal stagnation of undigested food
and old fecal matter. (Sounds Gross Huh?) Candida Albicans, a yeast organism,
may also be heavily populated in the colon leading to further bloating of your stom-
ach. If you experience gas, indigestion, diarrhea, or constipation and you feel like
you always have a beer belly, then you may need to thoroughly detox.

Pure Cleanse ANF Drink

The Pure cleanse ANF formula is taken in the morning and contains a powerful
blend of antioxidants, energizers and cleansers. This products unique formula
takes Aloe Vera, Nopal from Mexico and Flax Seed Oil and combines them all To-
gether to restore balance, health and wellness to the body. The results from this product
taken daily are absolutely incredible. Ive seen a person lose weight, increase their overall
health and reduce the bloating that comes after eating a meal or before a womans monthly
cycle. If youre a male this is a great product to use after pro-hormone or creatine cycles to
increase the uptake of your supplements during your next cycle. Also, if you find yourself
craving sweets, sugary foods, bread, starches or other high carbohydrate foods or have used

23
 antibiotics for extended periods of time, then you may need to perform an intestinal clean-
sing program with ANF. Ive used this program for months at a time and believe me, it
works. You dont have to walk around bloated anymore.

Pure Boost

Pure Boost like the name infers is a Fat Loss Amplifier. Many times, our trainers find that
their clients have experienced fat loss plateaus after taking stimulant based fat burners for
years and they cannot get the same results they used to. This is largely in part to low adrenal
and thyroid out put. These to glands are very specific to the promotion of fat loss and when
their health is compromised can decrease metabolism efficiency and effectiveness. If youve
been under stress or not eating enough protein then your body has adapted a natural star-
vation mechanism, where it may have slowed down the metabolism, and internal enzymatic
processes including digestion, elimination and fat burning. The Pure Boost formula uses a
proprietary ingredient matrix which has been designed by scientists to help increase the over-
all health of these two primary glands. It is taken for 40 days as a boost to the metabolic
rate. After 40 days it is discontinued for at least 2-3 months before starting again. Pure
Boost is the sister product to XP2G which is a fat loss supplement. When combined Pure
Boost and XP2G will burn up to 75% more fat than just a fat burner alone.

XP2G & XP2G P.M.

XP2G and XP2G PM are both fat loss products which are highly recommended to start aiding
in the release and shedding of stored body-fat. XP2G is a stimulant based product with a new
form of ephedra that is both safe and effective at increasing core body temp. (which helps
burn calories) and increasing energy levels while aiding in the suppression of appetite. This is
probably one of the most effective products in my line for burning fat and I highly recommend
it. Use the XP2G PM formula at night before bed to continue the fat burning effect while you
sleep. Adding these two supplements to your program will help increase fat loss by over 60%!

Testobolan

Testobolan is a new supplement which I have just introduced and it represents a state of the
art pro-hormone formula which naturally increases testosterone levels. Guys, as we all know
testosterone is the magic bullet when it comes to putting on lean muscle tissue and losing
body fat. As we get older our testosterone levels start to decline and as a result everything
starts going south especially the midsection. Testobolans state of the art formula will help
rebuild and enforce optimum testosterone levels so that you can effectively burn fat, increase
muscle tissue and feel the energy enhancing benefits that come with maximized testosterone
efficiency. I have seen men get on Testobolan for four weeks and put on at least 9 lbs. of lean
muscle and lose 12 lbs. of body fat while exercising moderately and following a healthy nutri-
tion program. If your goal is lean hard muscle with little body fat then Testobolan should be in
your arsenal.

Whey Factor Proplete

Whey Factor ProPlete is a whey protein blend. It is best used as a meal replacement powder
or a post-workout formula to ensure the body gets 100% pure whey protein. The protein
source used for Whey Factor is completely natural and is void of Lactose (which means no
bloating, constipation, etc.) and has no artificial sweeteners including aspartame. The sweet-
ener used, which gives it unparalleled flavor, is Stevia. This makes for an incredible tasting
highly concentrated instantized protein source which can be blended or shaken in a shaker
bottle. Most people add their favorite frozen fruit or dried oats to make it a complete meal.
Whey Factor is ideal for men and women of all ages who want to lose fat and maintain lean
muscle integrity. Whey Factor has also found a special niche in the area of post-op bariatric
surgery because of its ease in digestibility and purity. This should be a foundation product in
your supplement stack.

24
So now that you know what they are, lets figure out how they can be combined to help you
reach your goals faster.

With that being said lets look at some supplement combos that will definitely help you reach
your goals quick.

SUPPLEMENT COMBOS

Extreme Fat Loss

[ This stack is designed to help you burn fat extremely fast. ]

1. Whey Factor Proplete as a Meal Replacement [ 2 servings per day ]

2. XP2G [ 1-2 caps 2x per day ]
[ Note, if you can not take stimulants I highly recommend PhenylPhen which
is practically stimulant free and will help burn fat just like XP2G ]
3. Pure Boost [ As directed on bottle ]
4. Pure Essentials [ 3 soft gels 2x per day ]
5. Pure Form Multivitamin [ 1 soft gel per day ]
6. Pure Cleanse ANF Drink [1 cap-full every morning ]

Lean and Toned

[ This stack is designed to help you tone up while simultaneously losing weight. ]

1. Whey Factor Proplete as a Meal Replacement [ 2 servings per day ]

2. XP2G [ As directed on bottle ]
3. Pure Boost [ As directed on bottle ]
4. Pure Form Multivitamin [ one soft gel per day ]
5. Pure Essentials EFA [ 2 soft gels 2x per day ]
6. Creaload[ 10 grams per day]
7. Glutavol [ 10 grams per day]

Big and Ripped

[ This stack is designed to help you build lean size quick without added body fat. ]

1. Meso Factor [ Up to 2 servings per day ]

2. Pure Form Multivitamin [ 1 soft gel per day ]
3. Pure Form EFA [ 3 soft gels 2 x per day ]
4. Rush XS or SWOLE [ 1 Serving 30min. before workout ]
5. Glutavol [ 10 grams daily ]
6. Testobolan [ As directed on bottle ]

25
 The Cellulite Destroyer
[ This stack is designed to help mobilize the sticky brown fat of the lower body and
reduce cellulite and hip and abdominal fat. ]

1. XP2G [ 1 2 caps 2x per day ]

2. Pure Boost [ As directed on bottle ]
3. Whey Factor ProPlete as a Meal Replacement [ 2 servings per day ]
4. Pure Essentials EFA [ 3 soft gels 2x per day ]
5. Pure Cleanse ANF [ 1 cap-full every morning ]
6. CLA [ 6 soft-gels daily]

Power Focus Pre-Workout

[ This is a great pre-workout stack to increase mental focus and clarity. ]

1. Rush XS [ 1 serving 20 min before workout ]

2. CLARITY [1 capsule pre workout ]
4. ALA/ALC [ 2 capsules pre and post workout ]

26
 CHAPTER 5 | TRANSFORMATION TRAINING

Types of Training
[ Weight Training | Cardiovascular Training | 7 Day Pre-Transformation
Workout ]
Transformation Nutrition Plan
[ Meal Plans | Grocery Shopping | Free Meals | Eating Out ]

27
 Chapter 5 | TRANSFORMAITON TRAINING

Well, this truly would not be a transformation guide without some guidance on how to
train and shape your body with weights and cardio work. In fact, these are two of the
most important aspects of your transformation, that when used simultaneously, will
help you drop fat and maintain lean muscle tissue.

Have you ever seen someone who goes on a diet, but does not strength train and then
finds themselves 15lbs. lighter but also 15lbs. looser? As I stated earlier, I refer to
this as the skinny fat person syndrome.
syndrome. The skinny fat person is someone who
Types of Training drops weight, but does so at the expense of lean muscle. Now, truth be told there are
plenty of people out there who are completely obsessed by the numbers. Guys, let me
[ Basic Terminology ]
give you some advice, Throw out the scale! The scale will never give you an accu-
rate assessment of what is actually happening in your body. Instead rely on body fat
testing.
ANAEROBIC [ Without
Oxygen ]: An exercise
where the oxygen de- TYPES OF TRAINING
mands of the muscles Weight Training [ Anaerobic ]
are so high that the
body cant replenish it So with that being said lets take a look at how we can build tone and strengthen lean
quickly enough. As a muscle tissue while simultaneously dropping body fat. At the core of any transforma-
result, the oxygen debt tion program is the fundamental idea of body shaping. We have to initiate a strength
in the muscles forces program using resistance (weights) to start increasing the tension on the muscular
system. Interestingly enough, most people tend to think of cardio when they think fat
the athlete to stop the
burning. Now dont get me wrong cardio will play an important role in the fat burning
exercise. Sprinting and process, but it is actually the resistance training, the strength work, which will create
weight training are ex- most of the transformation effect. Interestingly enough, it is also the strength training
amples of Anaerobic or (anaerobic without oxygen work) that initiates most of the fat burning as well. So
Exercise. that we can understand how this works lets take a detour into how your muscle sys-
tem or your body shape functions.

AEROBIC [ With Oxy- Your muscular system is made of fibers spread all over the body which respond to
stress. For example, lets say I rubbed my hands together really hard. What would
gen ]: An exercise
happen if I did this for lets say, one week? I would start to develop calloused hands
where the oxygen de- wouldnt I? This is the same thing that happens with the muscular system. As you
mands of the muscles stress it with more and more resistance you will cause it to adapt. The adaptation
are provided by the cir- will result in a tighter, more firm and strengthened muscle that is capable of respond-
culation of oxygen in the ing better to additional stress the next time you workout. Of course the muscles abil-
blood. Distance running, ity to respond by becoming more developed and stronger depends largely in part on
distance cycling and your diet, supplementation and recuperation ability.
aerobic activities are
examples of Aerobic Ok, so what does that have to do with fat burning and body shaping. Well, If I want to
Exercise. help you burn the most amount of fat possible over the next 12 weeks I have to get
you to understand that it is absolutely imperative whether male or female to start
training with weights. Now, heres where most females will interject and say, No, I
dont want to lift weight because I get too big, I know my body. Let me say this, it is
completely unrealistic for females to get muscular and big. Women simply dont have
the right hormones for muscular growth. God did not design you this way and thank
God because females tend to look better firm, tight and toned with moderately low
body fat, not big and um hairy.?

But, you must lift weights because in actuality studies have proven that fat loss is
greater with resistance training than with cardio work. Why, simple, your body has
to recover from the workout you put it through. Your legs have to heal, your arms
have to heal, your back must heal and so forth. In order to heal, the body has to burn
calories over the next 24 hours to ensure recuperation. Your body is turning on the
after burners and making sure that there is complete recovery in all of its systems.
In contrast, when you simply go for a jog or hop on the elliptical for 40 min you only
burn calories during that time period. Most people burn about 500 calories over 40
minutes and feel great. But if they would have worked out with weights for 40 min
28
and then did 20 min of cardio they would have not only burned 500 calories but
would have continued burning calories for the next 24 hours. We call this
metabolic activity. Muscle is metabolically active and is much more apt to burn
fat when exercised properly. The higher the metabolic activity, the more fat we will
burn.

Cardiovascular Training [ Aerobic ]

Now, lets talk a little bit about cardio or (aerobic with oxygen) work. Cardio in-
cludes activities like jogging, swimming, biking, martial arts, stair stepping etc.
While doing these activities your body has to consume air to keep the muscles go-
ing. Cardio work will contribute favorably to your transformation, but it is overrated.
What, I can hear the group fitness enthusiasts cry! Have you guys ever seen a
soft aerobics/group fitness teacher? Of course you have almost all of them are
because they spend most of their workouts doing cardio work and not resistance
work. Spending hours upon hours doing cardio will burn fat, but it will also burn up
muscle tissue just as fast giving us that once again dreaded skinny fat person
look. But wait, cardio is great for the heart right? Yes, cardio is great for your heart,
but so is resistance training. The bottom line is cardio work alone is not enough!

So lets talk optimal fat burning/muscle shaping transformation workouts. What

would be the best route for us to get the body weve always wanted? Without a
doubt, a combination of weight training and cardio work with emphasis on resis-
tance training and your nutritional intake will provide the most effective body trans-
formation experience.

7 Day Pre-Transformation Workout [Where to Start Your Workout ]

The first thing I want you to do is a 7 Day Pre-Transformation Workout.

7 Day Pre-Transformation Workout

[ Remember, you would do this for one day then the
next day do 20-30 minutes of cardio activity. ]

Overhand Pull Downs to the Front

Standing Barbell Curls

Abdominal Bench Crunches

Incline Bench Press

Seated Dumbbell Press

Standing Tricep Extensions

Leg Press Machine

Lying Leg Curls

Seated Calf Raises

During this 7 day period you will do the weight training exercises on the last page
with minimum rest between each (about 1 minute). This is a circuit type workout
which will help start preparing your nervous system and muscle endurance for the
weeks to come. You will train with weights for one day, then do cardio the next and
so forth until you complete 7 days. All you have to do is one set of each exercise for
about 10-12 repetitions pause catch your breath, then hit the next one, and cont-

29
 inue through the list. Eventually you want to do 3-4 complete Rounds of all the
exercises in a row.

Dont worry if you get sore or feel tired during the first few days. This is completely
normal. Remember your body is starting the adaptation process and your brain is
going to start sending signals to your body to strengthen, and tone your muscle tis-
sue. Just be patient and let it happen. Try and keep your repetitions slow and easy,
dont jerk the weights and dont try and see how much you can lift. I cant tell you
how many people Ive seen who start gung-ho and find themselves injured before
they ever see results.

After youve finished the 7 day pre transformation workouts, its time to dig in and
get busy. I along with my personal training team have designed different workouts
for both males and females at various experience levels to help you through your 12
week program. Now, the most important thing I want you to remember is that on
this program you will be doing some sort of physical activity daily.
daily That means you
will either be lifting weights or doing some kind of cardiovascular training everyday
and even on weekends.

Myth vs. Fact

[ Before we get into the workouts themselves, I want to debunk a few common
myths about training. ]

Myth: There is never enough time in the day for me to workout.

Fact: You must make a radical shift in your priorities over the next 12 weeks.
Realize that this is your one shot to transforming your body and becoming a bet-
ter you. Also, start to think of training as a deposit system. The more deposits
you put into your fitness account the less likely you are to have unexpected ill-
ness and other diseases that have become common with age. Start to see the
time you spend in the gym as your time. Nobody can take this away from you,
not your boss, or your husband or wife. (Wait a minute that is my boss!)

Myth: Im Fat, Ive always been fat. I just dont have the genetics to be lean.
Fact: This is truly the biggest cop out today. Everyone has the ability to drasti-
cally change their body and look better than 80% of the people walking around
today. Why, because nutritional science and advances in training methods have
shown us what truly works and how we can minimize the amount of time it
takes to create a true transformation. The only obstacle we truly face is our-
selves.

Myth: If I eat right I probably dont need to exercise

Fact: Eating right is a start, but to truly change the shape and look of your body
you must train with resistance and incorporate a cardio program to help in the
fat burning process. Food is probably the biggest single factor in your transfor-
mation, but you still have to have the other elements to create a true transfor-
mation effect.

Myth: I walk a lot at work, thats enough exercise

Fact: OH BOY WHERE DO I BEGIN. Look, unless you are unloading ice from a
truck for 1 hour straight with no rest then there are no excuses. Walking around
at the warehouse or through the hospital is nowhere near the amount of physi-
cal intensity necessary to elicit a true body transformation.

30
 CHAPTER 6 | THE WORKOUT PLAN

Transformation Workouts For Men

[ Fat Loss Beginner | Fat Loss Advanced | Lean and Toned Beginner | Lean
and Toned Advanced | Big and Ripped Beginner | Big and Ripped Advanced ]
Transformation Workouts For Women
[ Fat Loss Beginner | Fat Loss Advanced | Lean and Toned Beginner | Lean
and Toned Advanced | Big and Ripped Beginner | Big and Ripped Advanced ]
Transformation Workouts For Men and Women: Family | Company | Group
[ Beginner | Advanced ]

31
 Chapter 6 | THE WORKOUT PLAN

TRANSFORMATION WORKOUTS FOR MEN

Fat Loss Beginner Workout [ Men ]

This workout is made up of super-sets and tri-sets. Using these methods will optimize
results. Keep little rest time in between sets, probably 15 to 20 seconds. Remember
to follow your cardio routine in combination with this workout. The workout is done by
grouping exercises in three (commonly referred to as a tri-
tri-set), remember not to rest
Weight Training until all three exercises have been complete. Once all three exercises are complete
[ Basic Terminology ] rest for about two minutes and continue the routine. If you do two exercises consecu-
tively this would be a (super-
(super-set).
set) Once you finish the first group of exercises rest for
about two or three minutes. Then move to the next group of exercises.
REPETITION [ Rep ]:
Each individual count of FATLOSS BEGINNER WORKOUT - MEN
an exercise that is per- [ 3 day workout using super-sets and tri-sets. ]
formed. Series of repeti-
tions called sets are MONDAY Exercises are done one after another with no rest.
performed on each exer- Chest | Shoulders | Triceps
cise in your training pro- 3 sets of 15
Chest Press [ chest ] [ using moderate weight ]
gram.
3 sets of 15
SET: A grouping of Shoulder Press [ shoulders ] [ using moderate weight ]
repetitions that is fol- Triset 1
3 sets of 15
lowed by a rest interval Cable Push Down [ triceps ] [ using moderate weight ]
and usually another set.
Three to five sets are *Remember to rest for 2-3 minutes after completing one cycle of the above or below.
usually performed of
each exercise. 3 sets of 15
Incline Press [ chest ] [ using moderate weight ]
SUPERSETS: Series of 3 sets of 15
two exercises per- Triset 2 Front Raises [ shoulders ] [ using moderate weight ]
formed with no rest be-
3 sets of 15
tween sets and a normal Skull Crushers [ triceps ] [ using moderate weight ]
rest interval between
3 sets of 15
supersets. Supersets Dumbbell Flys [ chest ] [ using moderate weight ]
increase training inten-
3 sets of 15
sity by reducing the av- Triset 3 Lateral Raises [ shoulders ] [ using moderate weight ]
erage length of rest in-
terval between sets. 3 sets of 15
Overhead Extensions [ triceps ] [ using moderate weight ]

TRISETS: Series of 3 sets of 15

Push-ups [ chest ] [until failure]
three exercises per-
formed with no rest be- Bent Over Lateral Raises 3 sets of 15
Triset 4 [ shoulders ] [ using moderate weight ]
tween movements and a
normal rest interval be- 3 sets of 15
Dips using Flat Bench
tween trisets. Trisets [ using your own body weight]

increase training inten-

Abdominals [ Every other day. ]
sity by reducing the av-
erage length of rest in-
Leg Raises 3 sets of 15
terval between sets.
Triset 5
Crunches 3 sets of 15

Twists on floor, sitting up

[ side-to side ] 3 sets of 15

32
 WEDNESDAY
Back | Traps | Biceps
3 sets of 15
Lat Pull-Downs [ back ] [ using moderate weight ]

3 sets of 15
Triset 1 Cable Curls [ biceps ] [ using moderate weight ]

*Remember to rest for 2-3 minutes after completing one cycle of the above or below.

3 sets of 15
Cable Rows [ back ] [ using moderate weight ]
Super-set 2
3 sets of 15
Straight Bar Curls [ biceps ] [ using moderate weight ]

Reverse Grip Pull-Downs 3 sets of 15

[ back ] [ using moderate weight ]

Seated Dumbbell Curls 3 sets of 15

Triset 3 [ biceps ] [ using moderate weight ]

Shrugs with Dumbbells 3 sets of 15

[ traps ] [ using moderate weight ]

Dumbbells Rows -
3 sets of 15
alternating arms
[ using moderate weight ]
[ back ]

Triset 4 3 sets of 15
Hammer Curls [ biceps ]
[ using moderate weight ]

Straight Bar Shrugs 3 sets of 15

[ traps ] [ using moderate weight ]

FRIDAY
Legs | Abdominals
3 sets of 15
Extensions [ legs ] [ using moderate weight ]

3 sets of 15
Triset 1 Lying Leg Curls [ legs ] [ using moderate weight ]

Jump Rope 3 sets of 30 - 45 seconds each set

3 sets of 15
Leg Press [ legs ] [ using moderate weight ]

3 sets of 15
Triset 2 Hack Squat [ legs ] [ using moderate weight ]

High Knees in one place 3 sets of 30 - 45 seconds each set

3 sets of 15
Squats [ legs]
[ using moderate weight ]

3 sets of 15
Triset 3 Lunges [ legs ]
[ using moderate weight ]

3 sets of 15
Wall Sits [ legs ]
[ using moderate weight ]

Incline Bench Twist 3 sets of 15

[ abdominals ] [ using your own body weight ]

Hanging Knee Raises 3 sets of 15

Triset 4 [ abdominals ] [ using your own body weight ]

Cable Crunches with Weights 3 sets of 15

[ abdominals ] [ using moderate weight ]

Once you have mastered the beginners work out you can move into the advanced
workouts. We are still using the super-sets and tri-sets, but now we are incorporating
33
 cardio into the workout. The cardio will take the place of the third exercise. So we
will do the two exercises that are listed below and finish the set with a cardio option
of your choice. Remember to increase resistance according to your condition. If it
becomes to easy TURN IT UP. We must always challenge ourselves and improve our
physical and mental condition, only then can we hope to reach our full potential.

Fat Loss Advanced Workout [ Men ]

FATLOSS ADVANCED WORKOUT - MEN

[ 4 sets of super-sets and tri-sets. ]

Cardio Options Cardio is done in between each set.

MONDAY [ Example: Do Flat Bench then Flat Flys followed by 4
[ Aerobic Exercise ] Chest | Abdominals minutes of intense cardio. ]

OPTION 1: 4 sets of 15
Flat Bench [ chest ] [ using moderate weight ]
Treadmill [ Start with
5.0 incline and 4.0 4 sets of 15
Triset 1 Flat Flys [ chest ] [ using moderate weight ]
speed ]
Cardio Option 4 minutes
OPTION 2:
EFX/Elliptical [ Keep an Hammer Strength Wide Grip 4 sets of 15
[ chest ] [ using moderate weight ]
average of 4.0 speed ]
Hammer Strength Incline 4 sets of 15
Triset 2 [ using moderate weight ]
[ chest ]
OPTION 3:
Stairmaster [ Level 7 ] Cardio Option 4 minutes

Once you have chosen 4 sets of 15

Incline Bench [ chest ] [ using moderate weight ]
the option it must stay
the same through the 4 4 sets of 15
sets of the exercise. Triset 3 Incline Fly [ chest ] [ using moderate weight ]
When you change exer-
cises, one must change Cardio Option 4 minutes
the cardio option. In
other words try not to do Stability Ball Crunches 4 sets of 15
the same cardio ma- [ abdominals ] [ using moderate weight ]
chine all the time it is a
Leg Raises 4 sets of 15
good idea to use a little [ abdominals ] [ using moderate weight ]
variety. Triset 4
Standing Side Crunches 4 sets of 15
[ abdominals ] [ using 10lb. weight ]

Cardio Option 4 minutes

TUESDAY Cardio is done in between each set.

Back | Calves
Lat Pull-Down 4 sets of 15
[ back ] [ using moderate weight ]

Cable Row 4 sets of 15

Triset 1 [ back ] [ using moderate weight ]

Cardio Option 4 minutes

Reverse Grip 4 sets of 15

[ back ] [ using moderate weight ]

Bent Over Rows 4 sets of 15

Triset 2 [ back ] [ using moderate weight ]

Cardio Option 4 minutes

34
 TUESDAY Continued.
Back | Calves
Chin-Ups 4 sets of 15
[ back ] [ using moderate weight ]

Dumbbell Rows
4 sets of 15
Triset 3 Alternating Arms
[ using moderate weight ]
[ back ]

Cardio Option 4 minutes

Standing Calf Raises 4 sets of 15

[ calves ] [ using moderate weight ]

Seated Calf Raises 4 sets of 15

Triset 4 [ calves ] [ using moderate weight ]

Cardio Option 4 minutes

WEDNESDAY Cardio is done in between each set.

Legs | Abdominals
4 sets of 15
Extensions [ Legs ] [ using moderate weight ]

4 sets of 15
Triset 1 Lunges with Dumbbells [ Legs ] [ using moderate weight ]

Cardio Option 4 minutes

4 sets of 15
Lying Leg Curls [ Legs ] [ using moderate weight ]

4 sets of 15
Triset 2 Straight Leg Dead-Lifts [ Legs ] [ using moderate weight ]

Cardio Option 4 minutes

4 sets of 15
Leg Press [ Legs ] [ using moderate weight ]

4 sets of 15
Triset 3 Hack Squats [ Legs ] [ using moderate weight ]

Cardio Option 4 minutes

Squats Straight Bar/Smith 4 sets of 15

Machine [ Legs ] [ using moderate weight ]

Step-Ups with Dumbbells 4 sets of 15

Triset 4 [ Legs ] [ using moderate weight ]

Cardio Option 4 minutes

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]

4 sets of 15
Leg Raises [ abdominals ] [ using moderate weight ]
Triset 5
Standing Side Crunches 4 sets of 15
[ abdominals ] [ using 10lb. weight ]

Cardio Option 4 minutes

35
 THURSDAY Cardio is done in between each set.
Shoulders | Traps | Calves
Military Press in front of chin 4 sets of 15
[ Shoulders ] [ using moderate weight ]

Lateral raises Dumbbells 4 sets of 15

Triset 1 [ using moderate weight ]
[ Shoulders ]

Cardio Option 4 minutes

Front Raises Dumbbells 4 sets of 15

[ Shoulders ] [ using moderate weight ]

Bent-Over Lateral Raises 4 sets of 15

Triset 2 [ using moderate weight ]
[ Shoulders ]

Cardio Option 4 minutes

4 sets of 15
Straight Bar Shrugs [ Traps ] [ using moderate weight ]

4 sets of 15
Triset 3 Dumbbell Shrugs [ Traps ] [ using moderate weight ]

Cardio Option 4 minutes

4 sets of 15
Standing Calf Raises [ Calves ] [ using moderate weight ]

4 sets of 15
Triset 4 Seated Calf Raises [ Calves ] [ using moderate weight ]

Cardio Option 4 minutes

FRIDAY Cardio is done in between each set.

Biceps| Triceps | Abdominals
4 sets of 15
Cable Curls [ Biceps ] [ using moderate weight ]

4 sets of 15
Triset 1 Straight Bar Curls [ Biceps ] [ using moderate weight ]

Cardio Option 4 minutes

4 sets of 15
Preacher Curls [ Biceps ] [ using moderate weight ]

4 sets of 15
Triset 2 Dumbbell Curls [ Biceps ] [ using moderate weight ]

Cardio Option 4 minutes

4 sets of 15
Triceps Push-Down [ triceps ] [ using moderate weight ]

4 sets of 15
Triset 3 Overhead Extensions [ triceps ] [ using moderate weight ]

Cardio Option 4 minutes

4 sets of 15
Skull Crushers [ triceps ] [ using moderate weight ]

Dips, using Flat Bench 4 sets of 15

Triset 4 [ using moderate weight ]
[ triceps ]

Cardio Option 4 minutes

36
 FRIDAY Continued.
Biceps| Triceps | Abdominals
Stability Ball Crunches 4 sets of 15
[ abdominals ] [ using moderate weight ]

4 sets of 15
Leg Raises [ abdominals ] [ using moderate weight ]
Triset 5
Standing Side Crunches 4 sets of 15
[ abdominals ] [ using 10lb. weight ]

Cardio Option 4 minutes

Lean and Toned Beginner Workout [ Men ]

This workout will involve super-sets and tri-sets, but your repetitions will be de-
creases as you progress in your workout.

LEAN AND TONED BEGINNER WORKOUT - MEN

[ This workout will involve super-sets and tri-sets. ]

MONDAY Exercises are done one after another

Chest | Shoulders | Triceps with little to no rest.

3 sets of 15, 12, 10

Chest Press [ chest ] [ using moderate weight ] Lean and Toned Workout
3 sets of 15, 12, 10 [ Example ]
Triset 1 Shoulder Press [ shoulders ] [ using moderate weight ]

3 sets of 15, 12, 10

Cable Push Down [ triceps ] [ using moderate weight ]
3 sets of 15, 12, 10
Incline Press [ chest ] [ using moderate weight ]
3 sets of 15, 12, 10
Triset 2 Front Raises [ shoulders ] [ using moderate weight ]
3 sets of 15, 12, 10
Skull Crushers [ triceps ] [ using moderate weight ]
This workout will involve
super-sets and tri-sets.
Repetitions: The number
of repetitions will de-
crease as you progress
in your workout.

3 sets of 15, 12, 10 Weight: The amount of

Dumbbell Flys [ chest ] [ using moderate weight ] weight will increase as
you progress in your
3 sets of 15, 12, 10
Triset 3 Lateral Raises [ shoulders ] [ using moderate weight ] workout.

3 sets of 15, 12, 10

Overhead Extensions [ triceps ] [ using moderate weight ]
3 sets of 15
Push-ups [ chest ] [until failure]
Bent Over Lateral Raises 3 sets of 15, 12, 10
Triset 4 [ shoulders ] [ using moderate weight ]
3 sets of 15
Dips using Flat Bench
[ using your own body weight]
Example: Chest press is
done first at 50lbs and
15 reps. The second set
is increased to 60lbs
and the reps drop to 12.
The sequence of reps is
15,12,10,10.

Abdominals [ Every other day. ]

Leg Raises 3 sets of 15

Triset 5
Crunches 3 sets of 15

Twists on floor, sitting up

3 sets of 15
[ side-to side ]

37
 WEDNESDAY Exercises are done one after another
Back | Traps | Biceps | Calves with little to no rest.

3 sets of 15, 12, 10

Lat Pull-Downs [ back ] [ using moderate weight ]
Super-set 1
3 sets of 15, 12, 10
Cable Curls [ biceps ] [ using moderate weight ]

3 sets of 15, 12, 10

Cable Rows [ back ] [ using moderate weight ]
Super-set 2
3 sets of 15, 12, 10
Straight Bar Curls [ biceps ] [ using moderate weight ]

Reverse Grip Pull-Downs 3 sets of 15, 12, 10

[ back ] [ using moderate weight ]

Seated Dumbbell Curls 3 sets of 15, 12, 10

Super-set 3 [ biceps ] [ using moderate weight ]

Shrugs with Dumbbells 3 sets of 15, 12, 10

[ traps ] [ using moderate weight ]

Dumbbells Rows -
3 sets of 15, 12, 10
alternating arms
[ using moderate weight ]
[ back ]

Triset 4 3 sets of 15, 12, 10

Hammer Curls [ biceps ]
[ using moderate weight ]

Straight Bar Shrugs 3 sets of 15, 12, 10

[ traps ] [ using moderate weight ]

3 sets of 15, 12, 10

Standing Calf Raises [ Calves ] [ using moderate weight ]
Super-set 5
3 sets of 15, 12, 10
Seated Calf Raises [ Calves ] [ using moderate weight ]

Exercises are done one after another

FRIDAY with little to no rest.
FRIDAY Exercises are done one after another
3 sets of 15, 12, 10
Extensions [ legs ] [ using moderate weight ]

3 sets of 15, 12, 10

Triset 1 Lying Leg Curls [ legs ] [ using moderate weight ]

Jump Rope 3 sets of 30 - 45 seconds each set

3 sets of 15, 12, 10

Leg Press [ legs ] [ using moderate weight ]

3 sets of 15, 12, 10

Triset 2 Hack Squat [ legs ] [ using moderate weight ]

High Knees in one place 3 sets of 30 - 45 seconds each set

3 sets of 15, 12, 10

Squats [ legs]
[ using moderate weight ]

3 sets of 15, 12, 10

Triset 3 Lunges [ legs ]
[ using moderate weight ]

3 sets of 15, 12, 10

Wall Sits [ legs ]
[ using moderate weight ]

Incline Bench Twist 3 sets of 15, 12, 10

[ abdominals ] [ using your own body weight ]

Hanging Knee Raises 3 sets of 15, 12, 10

Triset 4 [ abdominals ] [ using your own body weight ]

Cable Crunches with Weights 3 sets of 15, 12, 10

[ abdominals ] [ using moderate weight ]

38
Once you have mastered the beginners work out you can try the advanced workout
we have spread the workout over five days with one muscle group worked per day.
This allows more rest time for the muscles, but keep in mind that you only work
each one once a week so lets make it a great workout.

Lean and Toned Advanced Workout [ Men ]

LEAN AND TONED ADVANCED WORKOUT - MEN

[ 4 sets of super-sets and tri-sets. ]

MONDAY Exercises are done one after another

Chest | Abdominals with little to no rest.

4 sets of 15, 12, 10, 10

Flat Bench [ chest ] [ using moderate weight ]
Super-set 1
4 sets of 15, 12, 10, 10
Flat Flys [ chest ] [ using moderate weight ]

Hammer Strength Wide Grip 4 sets of 15, 12, 10, 10

[ chest ] [ using moderate weight ]
Super-set 2
Hammer Strength Incline 4 sets of 15, 12, 10, 10
[ chest ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Incline Bench [ chest ] [ using moderate weight ]
Super-set 3
4 sets of 15, 12, 10, 10
Incline Fly [ chest ] [ using moderate weight ]

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]

Leg Raises 4 sets of 15

Triset 4 [ abdominals ] [ using moderate weight ]

Standing Side Crunches 4 sets of 15

[ abdominals ] [ using 10lb. weight ]

TUESDAY Exercises are done one after another

Back | Calves with little to no rest.

Lat Pull-Down 4 sets of 15, 12, 10, 10

[ back ] [ using moderate weight ]
Super-set 1
Cable Row 4 sets of 15, 12, 10, 10
[ back ] [ using moderate weight ]

Reverse Grip 4 sets of 15, 12, 10, 10

[ back ] [ using moderate weight ]
Super-set 2
Bent Over Rows 4 sets of 15, 12, 10, 10
[ back ] [ using moderate weight ]
Chin-Ups 4 sets of 15, 12, 10, 10
[ back ] [ using moderate weight ]
Super-set 3 Dumbbell Rows
4 sets of 15, 12, 10, 10
Alternating Arms
[ using moderate weight ]
[ back ]
Standing Calf Raises 4 sets of 15, 12, 10, 10
[ calves ] [ using moderate weight ]
Super-set 4
Seated Calf Raises 4 sets of 15, 12, 10, 10
[ calves ] [ using moderate weight ]

39
 WEDNESDAY Exercises are done one after another
Legs | Abdominals with little to no rest.

4 sets of 15, 12, 10, 10

Extensions [ Legs ] [ using moderate weight ]
Super-set 1
4 sets of 15, 12, 10, 10
Lunges with Dumbbells [ Legs ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Lying Leg Curls [ Legs ] [ using moderate weight ]
Super-set 2
4 sets of 15, 12, 10, 10
Straight Leg Dead-Lifts [ Legs ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Leg Press [ Legs ] [ using moderate weight ]
Super-set 3
4 sets of 15, 12, 10, 10
Hack Squats [ Legs ] [ using moderate weight ]

Squats Straight Bar/Smith 4 sets of 15, 12, 10, 10

Machine [ Legs ] [ using moderate weight ]
Super-set 4
Step-Ups with Dumbbells 4 sets of 15, 12, 10, 10
[ Legs ] [ using moderate weight ]

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]

4 sets of 15
Triset 5 Leg Raises [ abdominals ] [ using moderate weight ]

Standing Side Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]

THURSDAY Exercises are done one after another

Shoulders | Traps | Calves with little to no rest.

Military Press in front of chin 4 sets of 15, 12, 10, 10

[ Shoulders ] [ using moderate weight ]
Super-set 1
Lateral raises Dumbbells 4 sets of 15, 12, 10, 10
[ Shoulders ] [ using moderate weight ]

Front Raises Dumbbells 4 sets of 15, 12, 10, 10

[ Shoulders ] [ using moderate weight ]
Super-set 2
Bent-Over Lateral Raises 4 sets of 15, 12, 10, 10
[ Shoulders ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Straight Bar Shrugs [ Traps ] [ using moderate weight ]
Super-set 3
4 sets of 15, 12, 10, 10
Dumbbell Shrugs [ Traps ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Standing Calf Raises [ Calves ] [ using moderate weight ]
Super-set 4
4 sets of 15, 12, 10, 10
Seated Calf Raises [ Calves ] [ using moderate weight ]

FRIDAY Cardio is done in between each set.

Biceps| Triceps | Abdominals
4 sets of 15, 12, 10, 10
Cable Curls [ Biceps ] [ using moderate weight ]
Super-set 1
4 sets of 15, 12, 10, 10
Straight Bar Curls [ Biceps ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Preacher Curls [ Biceps ] [ using moderate weight ]
Super-set 2
4 sets of 15, 12, 10, 10
Dumbbell Curls [ Biceps ] [ using moderate weight ]

40
 FRIDAY
Biceps| Triceps | Abdominals
Triceps Push-Down [ triceps ]
Super-set 3
Overhead Extensions [ triceps ]
Skull Crushers [ triceps ]
Super-set 4
Dips, using Flat Bench
[ triceps ]
Stability Ball Crunches
[ abdominals ]
Triset 5 Leg Raises [ abdominals ]
Standing Side Crunches
[ abdominals ]
Big and Ripped Beginner Workout [ Men ]
This workout is designed to help increase muscle mass and definition. There will be
no super-sets and tri-sets. One exercise will be done at a time, with at least 60 sec-
onds of rest.
BIG AND RIPPED BEGINNER WORKOUT - MEN
[ 3 sets per exercise and one exercise at a time. ]
MONDAY
Chest | Shoulders | Triceps
Chest Press [ chest ]
Incline Press [chest]
Dumbbell Flys [ chest ]
Incline Press [ chest ]
Shoulder Press [ shoulders ]
Cable Push Down [ triceps ]
Skull Crushers [ triceps ]
Overhead Extensions [ shoulders ]
Overhead Extensions [ triceps ]
Continued.
4 sets of 15, 12, 10, 10
[ using moderate weight ]
4 sets of 15, 12, 10, 10
[ using moderate weight ]
4 sets of 15, 12, 10, 10
[ using moderate weight ]
4 sets of 15, 12, 10, 10
[ using moderate weight ]
4 sets of 15
[ using 10lb. weight ]
4 sets of 15
[ using 10lb. weight ]
4 sets of 15
[ using 10lb. weight ]
Big and Ripped Workout
[ Example ]
This workout is de-
signed to help increase
muscle mass and defini-
tion. There will be no
super-sets and tri-sets.
One exercise will be
done at a time, with at
3 sets of 12, 10, 8
[ using moderately heavy weight ]
least 60 seconds of rest.
3 sets of 12, 10, 8 Repetitions: The number
[ using moderately heavy weight ] of repetitions will de-
crease as you progress
3 sets of 12, 10, 8
[ using moderately heavy weight ] in your workout.
3 sets of 12, 10, 8 Weight: The amount of
[ using moderately heavy weight ]
weight will increase as
3 sets of 12, 10, 8 you progress in your
[ using moderately heavy weight ] workout.
3 sets of 12, 10, 8 Example: Each set you
[ using moderately heavy weight ]
do increase the weight
3 sets of 12, 10, 8 and decrease the reps.
[ using moderately heavy weight ] The sequence will be
12,10,8,6.
3 sets of 12, 10, 8
[ using moderately heavy weight ]
3 sets of 12, 10, 8
[ using moderately heavy weight ]
41
 MONDAY Continued.
Chest | Shoulders | Triceps

Abdominals [ Every other day. ]

Leg Raises 3 sets of 15

Crunches 3 sets of 15

Twists on floor, sitting up

3 sets of 15
[ side-to side ]

WEDNESDAY Exercises are done one after another

Back | Traps | Biceps | Calves with little to no rest.

3 sets of 12, 10, 8

Lat Pull-Downs [ back ] [ using moderately heavy weight ]

3 sets of 12, 10, 8

Dumbbell Rows [ back ] [ using moderately heavy weight ]

3 sets of 12, 10, 8

Reverse Grip Pulldowns [ back ] [ using moderately heavy weight ]

3 sets of 12, 10, 8

Cable Rows [ back ] [ using moderately heavy weight ]

Cable Curls 3 sets of 12, 10, 8

[ biceps ] [ using moderately heavy weight ]

Seated Dumbbell Curls 3 sets of 12, 10, 8

[ biceps ] [ using moderately heavy weight ]

Shrugs with Dumbbells 3 sets of 12, 10, 8

[ traps ] [ using moderately heavy weight ]

Standing Calf Raise 3 sets of 30 reps

[Calves] [moderately heavy weight]

Exercises are done one after another

FRIDAY with little to no rest.

3 sets of 12, 10, 8

Leg Extensions [ legs ] [ using moderately heavy weight ]

3 sets of 12, 10, 8

Leg Press [ legs ] [ using moderately heavy weight ]

3 sets of 12, 10, 8

Hack Squat [ legs ] [ using moderately heavy weight ]

3 sets of 12, 10, 8

Lying Leg Curls legs ] [ using moderately heavy weight ]

3 sets of 12, 10, 8

Lunges [ using moderately heavy weight ]

Crunches 3 sets of 30 reps

[ abdominals ] [ bodyweight ]

Hanging Knee Raises 3 sets of 30 reps

[ abdominals ] [ using body weight ]

42
Once you have mastered the beginners work out you can try the advanced workout
we have spread the workout over five days with one muscle group worked per day.
This allows more rest time for the muscles, but keep in mind that you only work
each one once a week so lets make it a great workout.

Big and Ripped Advanced Workout [ Men ]

BIG AND RIPPED ADVANCED WORKOUT - MEN

[ 4 sets per exercise and one exercise at a time. ]

MONDAY
Chest | Abdominals
4 sets of 12, 10, 8
Flat Bench [ chest ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Flat Flys [ chest ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Hammer Strength Wide Grip [ chest ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Hammer Strength Incline [ chest ] [ using moderately heavy weight ]

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]

Leg Raises 4 sets of 15

[ abdominals ] [ using moderate weight ]

TUESDAY
Back | Calves
Lat Pull-Down 4 sets of 12, 10, 8
[ back ] [ using moderately heavy weight ]

Cable Row 4 sets of 12, 10, 8

[ back ] [ using moderately heavy weight ]

Reverse Grip 4 sets of 12, 10, 8

[ back ] [ using moderately heavy weight ]

Bent Over Rows 4 sets of 12, 10, 8

[ back ] [ using moderately heavy weight ]
Chin-Ups 4 sets of 12, 10, 8
[ back ] [ using moderately heavy weight ]

Standing Calf Raises 4 sets of 12, 10, 8

[ calves ] [ using moderately heavy weight ]

Seated Calf Raises 4 sets of 12, 10, 8

[ calves ] [ using moderately heavy weight ]

43
 WEDNESDAY
Legs | Abdominals
4 sets of 12, 10, 8
Extensions [ Legs ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Leg Press [ Legs ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Hack Squats [ Legs ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Lying Leg Curls [ Legs ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Stiff Legged Deadlifts [ Legs ] [ using moderately heavy weight ]

4 sets of 15
Leg Raises [ abdominals ] [ using your own weight ]

4 sets of 15
Standing Side Crunches [ abdominals ] [ using your own weight ]

THURSDAY
Shoulders | Traps | Calves
4 sets of 12, 10, 8
Military Press in front of chin [ Shoulders ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Lateral raises Dumbbells [ Shoulders ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Front Raises Dumbbells [ Shoulders ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Bent-Over Lateral Raises [ Shoulders ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Straight Bar Shrugs [ Traps ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Dumbbell Shrugs [ Traps ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Standing Calf Raises [ Calves ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Seated Calf Raises [ Calves ] [ using moderately heavy weight ]

FRIDAY
Biceps| Triceps | Abdominals
4 sets of 12, 10, 8
Cable Curls [ Biceps ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Straight Bar Curls [ Biceps ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Preacher Curls [ Biceps ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Triceps Push-Down [ triceps ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Overhead Extensions [ triceps ] [ using moderately heavy weight ]

4 sets of 12, 10, 8

Skull Crushers [ triceps ] [ using moderately heavy weight ]

4 sets of 15
Leg Raises [ abdominals ] [ using 10lb. weight ]
4 sets of 15
Standing Side Crunches [ abdominals ] [ using 10lb. weight ]

44
TRANSFORMATION WORKOUTS FOR WOMEN

Fat Loss Beginner Workout [ Women ]

These workouts are designed using Super-Sets (doing one exercise immediately
after another) and Tri-Sets (doing three exercises in a row). Using these methods
will optimize results. Keep little rest time in between sets, probably 15 to 20 sec-
onds. Remember to follow your cardio routine and do cardio on your non-training
days. Remember not to rest until all three exercises have been complete. Once all
three exercises are complete rest for about 2-3 min and continue the routine. Then
move to the next group of exercises.

FATLOSS BEGINNER WORKOUT - WOMEN

[ 3 day workout using super-sets and tri-sets. ]

MONDAY Exercises are done one after another with no rest.

Chest | Shoulders | Triceps
3 sets of 15
Chest Press [ chest ] [ using moderate weight ]

3 sets of 15
Superset 1 Shoulder Press [ shoulder ] [ using moderate weight ]

*Complete one exercise right after the other for a total of three times.

3 sets of 15
Incline Press [ chest ] [ using moderate weight ]
Superset 2
3 sets of 15
Front Raises [ shoulders ] [ using moderate weight ]

3 sets of 15
Dumbbell Flys [ chest ] [ using moderate weight ]
Superset 3
3 sets of 15
Lateral Raises [ shoulders ] [ using moderate weight ]

3 sets of 15
Cable Push-Downs [ triceps ] [until failure]
Superset 4
Triceps Kickbacks using the 3 sets of 15
Dumbbell [ triceps ] [ using moderate weight ]

Abdominals [ Every other day. ]

Leg Raises 3 sets of 15

Triset 5
Crunches 3 sets of 15

Twists on floor, sitting up

[ side-to side ] 3 sets of 15

45
 WEDNESDAY
Back | Traps | Calves
3 sets of 15
Lat Pull-Downs [ back ] [ using moderate weight ]
Superset 1
3 sets of 15
Cable Curls [ biceps ] [ using moderate weight ]

Cable Rows [ back ]
Superset 2
Straight Bar Curls [ biceps ]
3 sets of 15
[ using moderate weight ]
3 sets of 15
[ using moderate weight ]

Reverse Grip Pull-Downs 3 sets of 15

[ back ] [ using moderate weight ]
Superset 3
Seated Dumbbell Curls 3 sets of 15
[ biceps ] [ using moderate weight ]

Seated Calf Raises [ calves ] 3 sets of 15

Single-set 4 [ using moderate weight ]

FRIDAY
Legs | Abdominals
3 sets of 15
Extensions [ legs ] [ using moderate weight ]
Superset 1
3 sets of 15
Lying Leg Curls [ legs ] [ using moderate weight ]

3 sets of 15
Leg Press [ legs ] [ using moderate weight ]
Superset 2
High Knees in one place 3 sets of 30 - 45 seconds each set

3 sets of 15
Single Set 3 Lunges [ legs ]
[ using moderate weight ]

Leg Raises
3 sets of 15
[ abdominals ]

Crunches
Triset 4 3 sets of 15
[ abdominals ]

Twists on floor sitting up side

3 sets of 15
to side[ abdominals ]

Once the beginners workout becomes easy you can try the advanced workout. We
are still using super sets, but now we are incorporating cardio in the workout. The
cardio will take the place of the second exercise. So we will do the exercise that is
listed below and finish the set with a cardio option of your choice. Remember to
increase resistance according to your condition. If it becomes to easy TURN IT UP.
We must always challenge ourselves and improve our physical and mental condi-
tion, only then can we hope to reach our full potential.

46
Fat Loss Advanced Workout [ Women ]

Remember cardio is done in between each set. Example, Flat bench first, followed
by 3 minutes of intense cardio.
Cardio Options
[ Aerobic Exercise ]
FATLOSS ADVANCED WORKOUT - WOMEN
[ 4 sets of super-sets and tri-sets. ]
OPTION 1:
Cardio is done in between each set. Treadmill [ Start with
MONDAY [ Example: Do Flat Bench then Flat Flys followed by 3
Chest | Abdominals minutes of intense cardio. ]
5.0 incline and 4.0
speed ]
4 sets of 15
Flat Bench [ chest ] [ using moderate weight ]
Superset 1 OPTION 2:
Cardio Option 3 minutes EFX/Elliptical [ Keep an
average of 4.0 speed ]
Hammer Strength Incline 4 sets of 15
[ chest ] [ using moderate weight ]
Superset 2 OPTION 3:
Cardio Option 3 minutes Stairmaster [ Level 7 ]

4 sets of 15
Incline Fly [ chest ] [ using moderate weight ] Once you have chosen
Superset 3 the option it must stay
Cardio Option 3 minutes the same through the 4
sets of the exercise.
Stability Ball Crunches 4 sets of 15 When you change exer-
[ abdominals ] [ using moderate weight ] cises, one must change
the cardio option. In
Leg Raises 4 sets of 15
Triset 4 [ abdominals ] [ using moderate weight ]
other words try not to do
the same cardio ma-
Standing Side Crunches 4 sets of 15 chine all the time it is a
[ abdominals ] [ using 10lb. weight ] good idea to use a little
variety.
TUESDAY Cardio is done in between each set.
Back | Calves
Lat Pull-Down 4 sets of 15
[ back ] [ using moderate weight ]
Superset 1
Cardio Option 3 minutes

Reverse Grip 4 sets of 15

[ back ] [ using moderate weight ]
Superset 2
Cardio Option 3 minutes

Cable Row 4 sets of 15

[ back ] [ using moderate weight ]
Superset 3
Cardio Option 3 minutes

Bent Over Rows with Straight 4 sets of 15

Bar [ back ] [ using moderate weight ]
Superset 4
Cardio Option 3 minutes

4 sets of 15
Standing Calf Raises [ calves ]
[ using moderate weight ]
Superset 5
Cardio Option 3 minutes

47
 WEDNESDAY Cardio is done in between each set.
Legs | Abdominals
4 sets of 15
Extensions [ Legs ] [ using moderate weight ]
Superset 1
Cardio Option 3 minutes

4 sets of 15
Lying Leg Curls [ Legs ] [ using moderate weight ]
Superset 2
Cardio Option 3 minutes

4 sets of 15
Leg Press [ Legs ] [ using moderate weight ]
Superset 3
Cardio Option 3 minutes

Squats Straight Bar/Smith 4 sets of 15

Machine [ Legs ] [ using moderate weight ]
Superset 4
Cardio Option 3 minutes

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]
Superset 5
4 sets of 15
Leg Raises [ abdominals ] [ using moderate weight ]

THURSDAY Cardio is done in between each set.

Shoulders | Calves
Military Press in front of chin 4 sets of 15
[ Shoulders ] [ using moderate weight ]
Superset 1
Cardio Option 3 minutes

Bent-Over Lateral Raises 4 sets of 15

[ Shoulders ] [ using moderate weight ]
Superset 2
Cardio Option 3 minutes

4 sets of 15
Lateral Raises [ shoulders ] [ using moderate weight ]
Superset 3
Cardio Option 3 minutes

Front Raises Dumbbells 4 sets of 15

[ shoulders ] [ using moderate weight ]
Superset 4
Cardio Option 3 minutes

4 sets of 15
Standing Calf Raises [ Calves ] [ using moderate weight ]
Superset 5
4 sets of 15
Seated Calf Raises [ Calves ] [ using moderate weight ]

FRIDAY Cardio is done in between each set.

Biceps| Triceps | Abdominals
4 sets of 15
Straight Bar Curls [ Biceps ] [ using moderate weight ]
Superset 1
Cardio Option 3 minutes

48
 FRIDAY Cardio is done in between each set.
Biceps| Triceps | Abdominals
4 sets of 15
Dumbbell Curls [ Biceps ] [ using moderate weight ]
Superset 2
Cardio Option 3 minutes

4 sets of 15
Overhead Extensions [ triceps ] [ using moderate weight ]
Superset 3
Cardio Option 3 minutes

Dips, using Flat Bench 4 sets of 15

[ triceps ] [ using moderate weight ]
Superset 4
Cardio Option 3 minutes

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]
Superset 5
4 sets of 15
Leg Raises [ abdominals ] [ using moderate weight ]

Lean and Toned Beginner Workout [ Women ]

This workout will involve super-sets and tri-sets, but your repetitions will be de-
creases as you progress in your workout.

LEAN AND TONED BEGINNER WORKOUT - WOMEN

[ This workout will involve super-sets and tri-sets. ]

MONDAY Exercises are done one after another

Chest | Shoulders | Triceps with little to no rest.
Lean and Toned Workout
3 sets of 15, 12, 10
Chest Press [ chest ] [ using moderate weight ]
[ Example ]
Superset 1
3 sets of 15, 12, 10
Cable Push Down [ triceps ] [ using moderate weight ] This workout will involve
3 sets of 15, 12, 10 super-sets and tri-sets.
Incline Press [ chest ] [ using moderate weight ]
Superset 2
3 sets of 15, 12, 10 Repetitions: The number
Skull Crushers [ triceps ] [ using moderate weight ] of repetitions will de-
crease as you progress
3 sets of 15, 12, 10 in your workout.
Dumbbell Flys [ chest ] [ using moderate weight ]
Superset 3
3 sets of 15, 12, 10
Overhead Extensions [ triceps ] [ using moderate weight ] Weight: The amount of
weight will increase as
3 sets of 15 you progress in your
Push-ups [ chest ] [until failure] workout.
Superset 4
Dips using Flat Bench 3 sets of 15
[ triceps ] [ using your own body weight ]
Example: Chest press is
Shoulder Press 3 sets of 15, 12, 10 done first at 50lbs and
[ shoulders ] [ using moderate weight ] 15 reps. The second set
is increased to 60lbs
Front Raises 3 sets of 15, 12, 10 and the reps drop to 12.
Triset 5 [ shoulders ] [ using moderate weight ] The sequence of reps is
15,12,10,10.
Lateral Raises 3 sets of 15, 12, 10
[ shoulders ] [ using moderate weight ]

Abdominals [ Every other day. ]

49
 MONDAY Continued.
Chest | Shoulders | Triceps

Abdominals [ Every other day. ]

Leg Raises 3 sets of 15

Triset 6
Crunches 3 sets of 15

Twists on floor, sitting up

3 sets of 15
[ side-to side ]

WEDNESDAY Exercises are done one after another

Back | Traps | Biceps | Calves with little to no rest.

3 sets of 15, 12, 10

Lat Pull-Downs [ back ] [ using moderate weight ]
Superset 1
3 sets of 15, 12, 10
Cable Curls [ biceps ] [ using moderate weight ]

3 sets of 15, 12, 10

Cable Rows [ back ] [ using moderate weight ]
Superset 2
3 sets of 15, 12, 10
Straight Bar Curls [ biceps ] [ using moderate weight ]

Reverse Grip Pull-Downs 3 sets of 15, 12, 10

[ back ] [ using moderate weight ]
Superset 3
Seated Dumbbell Curls 3 sets of 15, 12, 10
[ biceps ] [ using moderate weight ]

Dumbbells Rows -
3 sets of 15, 12, 10
alternating arms
[ using moderate weight ]
[ back ]
Superset 4
3 sets of 15, 12, 10
Hammer Curls [ biceps ]
[ using moderate weight ]

3 sets of 15, 12, 10

Standing Calf Raises [ Calves ] [ using moderate weight ]
Superset 5
3 sets of 15, 12, 10
Seated Calf Raises [ Calves ] [ using moderate weight ]

FRIDAY Exercises are done one after another

Legs | Abdominals with little to no rest.

3 sets of 15, 12, 10

Extensions [ legs ] [ using moderate weight ]
Superset 1
Jump Rope 3 sets of 30 - 45 seconds each set

3 sets of 15, 12, 10

Hack Squat [ legs ] [ using moderate weight ]
Superset 2
High Knees in one place 3 sets of 30 - 45 seconds each set

3 sets of 15, 12, 10

Lunges [ legs ]
[ using moderate weight ]
Superset 3
3 sets of 15, 12, 10
Wall Sits [ legs ]
[ using moderate weight ]

Incline Bench Twist 3 sets of 15, 12, 10

[ abdominals ] [ using your own body weight ]

Hanging Knee Raises 3 sets of 15, 12, 10

Triset 4 [ abdominals ] [ using your own body weight ]

Cable Crunches with Weights 3 sets of 15, 12, 10

[ abdominals ] [ using moderate weight ]

50
Once you have mastered the beginners work out you can try the advanced workout.
We are still using the super-sets and tri-sets, but we concentrate on each muscle
group more this way. Remember to increase the weight each set it must remain
challenging.

Lean and Toned Advanced Workout [ Women ]

LEAN AND TONED ADVANCED WORKOUT - WOMEN

[ 4 sets of super-sets . ]

MONDAY Exercises are done one after another

Chest | Abdominals with little to no rest.

4 sets of 15, 12, 10, 10

Flat Bench [ chest ] [ using moderate weight ]
Superset 1
4 sets of 15, 12, 10, 10
Flat Flys [ chest ] [ using moderate weight ]

Hammer Strength Incline 4 sets of 15, 12, 10, 10

[ chest ] [ using moderate weight ]
Superset 2
4 sets of 15, 12, 10, 10
Incline Flys [ chest ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Incline Bench [ chest ] [ using moderate weight ]
Superset 3
4 sets of 15, 12, 10, 10
Incline Fly [ chest ] [ using moderate weight ]

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]
Superset 4
Leg Raises 4 sets of 15
[ abdominals ] [ using moderate weight ]

TUESDAY Exercises are done one after another

Back | Calves with little to no rest.

Lat Pull-Down 4 sets of 15, 12, 10, 10

[ back ] [ using moderate weight ]
Superset 1
Cable Row 4 sets of 15, 12, 10, 10
[ back ] [ using moderate weight ]

Reverse Grip 4 sets of 15, 12, 10, 10

[ back ] [ using moderate weight ]
Superset 2
Bent Over Rows 4 sets of 15, 12, 10, 10
[ back ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Standing Calf Raises [ Calves ] [ using moderate weight ]
Superset 3
4 sets of 15, 12, 10, 10
Seated Calf Raises [ Calves ] [ using moderate weight ]

WEDNESDAY Exercises are done one after another

Legs | Abdominals with little to no rest.

4 sets of 15, 12, 10, 10

Extensions [ Legs ] [ using moderate weight ]
Superset 1
4 sets of 15, 12, 10, 10
Lunges with Dumbbells [ Legs ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Leg Press [ Legs ] [ using moderate weight ]
Superset 2
4 sets of 15, 12, 10, 10
Hack Squats [ Legs ] [ using moderate weight ]

51
 Stability Ball Crunches 4 sets of 15
[ abdominals ] [ using moderate weight ]

4 sets of 15
Triset 3 Leg Raises [ abdominals ] [ using moderate weight ]

Standing Side Crunches 4 sets of 15

[ abdominals ] [ using moderate weight ]

THURSDAY Exercises are done one after another

Shoulders | Calves with little to no rest.

Military Press in front of chin 4 sets of 15, 12, 10, 10

[ Shoulders ] [ using moderate weight ]
Superset 1
Lateral raises Dumbbells 4 sets of 15, 12, 10, 10
[ Shoulders ] [ using moderate weight ]

Front Raises Dumbbells 4 sets of 15, 12, 10, 10

[ Shoulders ] [ using moderate weight ]
Superset 2
Bent-Over Lateral Raises 4 sets of 15, 12, 10, 10
[ Shoulders ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Standing Calf Raises [ Calves ] [ using moderate weight ]
Superset 4
4 sets of 15, 12, 10, 10
Seated Calf Raises [ Calves ] [ using moderate weight ]

FRIDAY Cardio is done in between each set.

Biceps| Triceps | Abdominals
4 sets of 15, 12, 10, 10
Cable Curls [ Biceps ] [ using moderate weight ]
Superset 1
4 sets of 15, 12, 10, 10
Straight Bar Curls [ Biceps ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Preacher Curls [ Biceps ] [ using moderate weight ]
Superset 2
4 sets of 15, 12, 10, 10
Dumbbell Curls [ Biceps ] [ using moderate weight ]

4 sets of 15, 12, 10, 10

Triceps Push-Down [ triceps ] [ using moderate weight ]
Superset 3
Dips, using Flat Bench 4 sets of 15, 12, 10, 10
[ triceps ] [ using moderate weight ]

Stability Ball Crunches 4 sets of 15

[ abdominals ] [ using 10lb. weight ]

4 sets of 15
Triset 5 Leg Raises [ abdominals ] [ using 10lb. weight ]

Standing Side Crunches 4 sets of 15

[ abdominals ] [ using 10lb. weight ]

52
Family | Company | Group Beginner Workout [ Men and Women ]

This workout will be based on circuit training, a multitude of exercises that are done
for time rather than for repetitions. The workout will be done three or four times
through. There is no rest in between stations. The only rest is when you move to
the next exercise.

EXTREME FAT BLAST FORMULA

[ 30 seconds at each station. Try and complete the entire routine 3 times, there is
little to NO rest between exercises! Rest 2-4 min between rounds!

MONDAY [ Upper Body, Complete 2-3 Rounds]

1 Chest Press [ Chest ] 7 Incline Press [ Chest ]

2 Shoulder Press [ Shoulder ] 8 Lateral Raises [ Shoulder ]

3 Lateral Pull [ Back ] 9 Dumbbell Rows [ Back ]

4 Straight Bar Curls [ Bicep ] 10 Dumbbell Curls [ Bicep ]

5 Triceps Pushdown [ triceps ] 11 Dumbbell Kickbacks [ triceps ]

6 Crunches [ abdominals ] 12 Calf Raises [ legs ]

WEDNESDAY [ Lower Body, Complete 2-3 Rounds]

1 Extensions [ Legs ] 6 Hack Squats [ Legs ]

2 Seated Leg Curls [ Legs ] 7 Step Ups [ Legs ]

3 Leg Press [ Legs ] 8 Hip Abductors [ Legs ]

4 Lunges with Dumbbells [ Legs ] 9 Hip Adductors [ Legs ]

5 Squats [ Legs ] 10 Calf Raises [ Legs ]

FRIDAY [ Upper Body, Complete 2-3 Rounds]

1 Chest Press [ Chest ] 7 Incline Press [ Chest ]

2 Shoulder Press [ Shoulder ] 8 Lateral Raises [ Shoulder ]

3 Lateral Pull [ Back ] 9 Dumbbell Rows [ Back ]

4 Straight Bar Curls [ Bicep ] 10 Dumbbell Curls [ Bicep ]

5 Triceps Pushdown [ triceps ] 11 Dumbbell Kickbacks [ triceps ]

6 Crunches [ abdominals ] 12 Calf Raises [ legs ]

If you feel you need more time work on your lower body, then you can start the week
with the lower body workout. This way you are working out your lower body twice a
week.

53
 Family | Company | Group Advanced Workout [ Men and Women ]

FAT BLASTER ELITE CIRCUIT

[ Little to no rest between exercises! Try and complete the entire routine 4 times. ]

MONDAY [ Chest, Abs, Complete 4 Rounds]

1 Chest Press Abdominal Circuit

2 Incline Press 1 Crunches

3 Flat Dumbbell Flys 2 Lying Leg Raises

4 Cable Flys 3 Side Crunches on your back

5 Pushups 4 Lying Knee Raises

5 Bicycle Sit-ups

TUESDAY [ Back , Calves, Complete 4 Rounds]

1 Lateral Pull Downs 6 Dumbbell Row

2 Reverse Pull Downs 7 Chin Ups

3 Cable Rows 8 Seated Calf Raises

4 Bent Over Rows, Straight Bar 9 Standing Calf raises

WEDNESDAY [ Legs, Abs, Complete 4 Rounds ]

1 Leg Press Abdominal Circuit

2 Leg Extensions 1 Crunches

3 Leg Curls 2 Lying Leg Raises

4 Lunges 3 Side Crunches on your back

5 Squats 4 Lying Knee Raises

6 Hack Squats 5 Bicycle Sit ups

7 Step Ups

8 High Knees

THURSDAY [ Shoulders, Calves, Complete 4 Rounds]

1 Shoulder Press 5 Dumbbell Shrugs

2 Lateral Raises 6 Seated Calf Raises

3 Front Raises 7 Standing Calf Raises

4 Bent Over Lateral Raises

54
 FRIDAY [ Legs, Abs, Complete 4 Rounds ]

1 Straight bar Curls Abdominal Circuit

2 Dumbbell Curls 1 Crunches

3 Preacher Curls 2 Lying Leg Raises

4 Hammer Curls 3 Side Crunches on your back

5 Skull Crushers 4 Lying Knee Raises

6 Cable Push Downs 5 Bicycle Sit ups

7 Kick Backs

8 Dips

Remember, the fat blaster workouts are meant to be completed in a continuous

circuit type of workout. Little to zero rest from exercise to exercise. Once you have
completed an entire round of exercises you may rest for 2-4 minutes or as long as
you feel necessary before starting a new round.

WARNING: The Fat Blaster Workouts are Intense So Proceed With Caution and Get
Ready to Burn Fat and Calories Like Never Before!

55
 CHAPTER 7 | HYPER STATE FAT LOSS

Cardiovascular Exercise
[ Standard Cardiovascular Training | Hyper State Cardiovascular Training ]

56
Chapter 7 | HYPER STATE FAT LOSS

CARDIOVASCULAR EXERCISE

Standard Cardiovascular Training [ Old School Style ]

Types of
So when it comes to cardio what should you be doing. There are two schools of Cardiovascular Training
thought when it comes to cardio. The older school of thought centered around
this idea of long marathon sessions on the bike, treadmill or other piece of cardio
torture. This idea, which by the way is completely grounded in scientific fact, is
STANDARD CARDIOVAS-
based on the concept that your bodys muscular system stores a certain amount
of fuel (glycogen) in it. In order for the body to start burning fat you would have to CULAR TRAINING: Do-
exhaust the amount of glycogen, or fuel, in the muscle first. Once the glycogen is ing any type of cardio
gone the body turns to an alternative source of fuel, principally fat for the remain- training at a consistent
der of your exercise session. Hence you really would need a good thirty to forty speed and intensity
minutes of cardio activity to start tapping into some of that excess body fat. I (incline) for 30 to 45
have recommended this cardio system for years and it will absolutely work to
help people gradually lose body fat over the course of 12 weeks. In fact, I almost minutes. This type of
exclusively used this system myself for the majority of my bodybuilding career cardio training is good
with great results. for beginners.

Now when using a system like this the first question I normally get is how many HYPER STATE CARDIO-
beats per minute should my heart rate be at? I have never been a huge fan of VASCULAR TRAINING:
counting beats per minute because there are so many things that need to be Doing any type of cardio
taken into consideration when using that method. For example; age, health his- training at a consistent
tory, weight, and even exercise history can be factors that may bring your BPM
speed while increasing
range up or down. Instead Ive always found it easier to explain to clients that
they need to focus on a heart rate at which they can carry on a very light conver- the intensity (incline) for
sation while moving. If they find they cant talk and walk, or climb and talk, then 20 minutes. This type of
they should slow down until they can get a few words out with the person next to cardio training is good
them before having to re-focus on the work at hand. This usually works out just for fast weight loss and
perfectly and its also a safe way to gradually increase your cardiovascular effi- for people that have
ciency and fat loss potential. But, if you would like to establish a good base line
just to make sure youre in the fat burning zone, then keep your heart rate at been doing regular car-
75% of its maximum capacity. You can easily figure this out by using the following diovascular training and
formula. have hit a plateau in
their weight loss.

FAT BURNING ZONE

[ How to figure out your fat burning zone ]

220 - Your Age (.70) = Fat Burning Zone

[ Example ] 220 - 32 yrs. old (.70) = 131

The Fat Burning Zone for a 32 yr. old is 131 BPM (beats per
minute.)

Try using a polar monitor, or see if the cardio unit youre using has hand held
sensors. This will automatically pull up your heart rate on the digital panel in
front of you.

57
 The Tried and True 12 Week Cardio Program
[ The Standard Old School Cardiovascular Training ]

Cardio | Starting 12 weeks from your Transformation Challenge finish date.

Week 12 20 Minutes of Cardio 5 x per Week

Week 11 Same as week 12

Week 10 30 Minutes of Cardio 5x per Week

Week 9 Same as week 10

Week 8 35 Minutes of Cardio 5x per Week

Week 7 35 Minutes of Cardio 5x per Week

Week 6 40 Minutes of Cardio 6x per Week

Week 5 Same as week 6

Week 4 45 Minutes of Cardio 6x per week

Week 3 Same as week 4

50 Minutes of cardio 6x per week or 45 Minutes of cardio 7x

Week 2
per week

45 Minutes of Cardio for the First Four Days of the week

Week 1
Take your pictures on Saturday

Ok, so thats the normal way to do cardio, but the results that we are trying to pro-
duce are anything from normal. In fact, what were trying to produce are those
results not typical that we see at the bottom of before and after pictures right? I
mean we want some absolutely astonishing results and this will require a much
more aggressive and progressive cardio approach. Enter what I call Hyper State
Cardio.

Hyper State Cardiovascular Training [ New School Style ]

Hyper state cardio is about taking your cardio and fat burning potential to the next
level. This approach is for you, if you have been doing the typical fat loss cardio
sessions for way too long and are stuck at a point where you can see absolutely
zero progress. This is also for you if youre really interested in maximizing your fat
loss potential in the shortest time possible. Now a word of warning, you will be
pushing yourself way beyond what you may be used to, so I recommend that if you
have not been doing any cardio at all, then start with the above program for a few
weeks before even attempting to move into Hyper State. Ok?

For the rest of you let me give you a little background on Hyper State. Over the
years Ive worked with numerous physique athletes who needed to get their body
fat % extremely low. Were talking single digit low like 5 and 6 %. Most of these
athletes had been doing some form of cardio during the year and a typical
incremental and gradual time increase cardio program like the one I went over
earlier would never produce the dramatic results necessary for truly remarkable fat
loss. Thats when it required we become a little bit more creative in our approach to
cardio and figure out how we could increase the intensity, burn more fat and more

58
calories in a shorter period of time. The results were ridiculous, although the hu-
man body typically loses 2lbs of body fat per week; we were seeing results in the 3-
4lb range and without any sacrifice in lean tissue. What does this mean? There is
a better way to accelerate your fat loss potential via a Hyper State Cardio Session.
Now, there are several ways to do this but the basic system involves increasing your
cardio output for a few minutes and then dropping it for a few minutes. Its the
hills or intervals that will increase your cardio output to the level that your body
will reach in and pull from deep within the fat stores of the body for fuel. Lets look
at an example of how we could implement hyper state cardio with the most effec-
tive cardio piece, the stepper.

Stairclimber Hyper State Session

[ Hyper State Cardiovascular Training Program ]

Instructions [Select manual program, enter your weight, set for 20 minutes.

Choose a very moderate intensity (incline) level like

5 or 6.
Minutes 1 - 5 This will vary depending on where your cardio capac-
ity is, but you can always gauge it by figuring out
your 75% BPM.
BPM at about 55% during this first leg.

Increase intensity (incline) level by 3 points.

Minutes 5 - 10 From level 5 to level 8.
BPM at about 70%.

Increase intensity (incline) level by 2 points.

Minutes 10 - 12 From level 8 to level 10.
BPM at about 80%.

Decrease intensity (incline) level by 2 points.

Minutes 12 - 15 From level 10 to level 8.
BPM at about 85%.

Increase intensity (incline) level by 2 points higher

than previous high (10).
Minutes 15 - 20
From level 8 to level 12.
BPM at about 85%.

Decrease intensity (incline) level by 4 points.

Minutes 20 - 22 From level 12 to level 8.
BPM at about 70%..

Increase intensity (incline) level by 4 points.

Minutes 22 - 25 From level 8 to level 12.
BPM at about 90%. and finish.

Of course you are going to have to adjust the intensity levels depending on where
you are at in your training, but you get the overall picture. Another way to do this
which may be more understandable is the following:

59
 Treadmill Hyper State Session
[ Hyper State Cardiovascular Training Program ]

Instructions [Complete 4-5 Sessions per week]

Minutes 1 - 10 75% of max BPM.

Minutes 10 - 15 85% of max BPM.

Minutes 15 - 20 90% of max BPM.

Minutes 20 - 30 80% of max BPM and finish.

Again, here we used the same system and increased our level of intensity gradually
with the intentions of increasing our overall output over 30 minutes and burning
more fat in the process.

In the last example Im going to give you, Ive set up a Hyper State calorie burning
cardio workout, but this time instead of alternating intensity, Ive simply alternated
cardio options going from moderate to average and then high intensity.

Multiple Cardio Type Hyper State Session

[ Hyper State Cardiovascular Training Program ]

Instructions [Complete 4-5 Sessions per week]

Minutes 1 - 10 Moderate walk on Treadmill at a minimum of level 6

intensity (incline).

Minutes 10 - 20 Elliptical workout at above average intensity.

Boxing: bag work on Heavy Bag.

Use gloves and dont try to hit the bag hard but in-
stead just pop it with quick and fast punches.
Minutes 20 - 35
Try to complete 1 minute rounds while resting 1 min-
ute in between. If and when you can work up to 15
minutes of active rounds you will be in some pretty
incredible condition!

Any of the above cardio programs will work and if you choose to go with hyper state
cardio, I recommend that you only use it a maximum of five times per week. The
rest of the days stick to traditional cardio methods. Its extremely intense and com-
bined with your strength training could tax your system to the point where you over
train so please proceed with enthusiasm but also with caution.

One question that always comes up about cardio is, When is the best time for me
to do my cardio? Theoretically, the best time would be first thing in the morning
when you are on an empty stomach. Your body will be low on fuel and will switch to
fat as an alternate source of energy much faster than at other times during the day.
Combine this idea with XP2G and your fat loss will be literally off the charts. This
doesnt mean that its the only time to do cardio, in fact if you find morning cardio
sessions unbearable or impossible then do them immediately after your strength

60
work in the afternoon, and never before. This will help give you the best transforma-
tion result possible.

I usually find that the first couple of weeks are the hardest for most people, but
once they are able to get used to waking up early and doing their cardio first thing in
the morning, it becomes more of a necessity than a burden. Your body seems to
feel alive with energy after doing cardio and your brain is definitely functioning at a
much higher level. If you can make a definite commitment to doing cardio at least
3 x per week your going to see great changes, but if you can make a commitment to
following the cardio prescription outlined above your in for a whole new look. Get
excited, its about to happen for you. Finally!

61
 CHAPTER 8 | PRINCIPLE OF TIME TRAINING

62
Chapter 8 | PRINCIPLE OF TIME TRAINING

Principle of Time Training [POT] Training [ The Key to Ultimate Muscle Growth ]

Ok, this section is dedicated to those muscle heads out there that could care
less about what a cardio machine looks like or does, and instead wants to build
muscle fast. This is also for those of you who want to understand how your muscu-
lar system works and which type of training holds the secret to hard and refined Principle of Time Training
muscles with beautiful separation and fullness. [ Definition ]

Most of the guys out there and some of the gals have been wondering what the true
secret to putting on quality tissue is. We see the glossy pictures of bodybuilding and
fitness athletes gracing the covers of magazines and we usually justify the look by The amount of time that
saying steroids or drugs etc. Truth be told there are many variables that go into muscular tissue is under
growing, toning and shaping muscle tissue of which are supplementation, nutrition tension.
and unfortunately at some levels (i.e. the baseball scandal) chemicals. There is one
element though that when used correctly can help you achieve almost drug-like The basic premise you
effects in your body. This is what I refer to as POT Training or Principle of Time will follow while using
Training. Principle of Time Train-
ing is to slowly lower the
Your muscle system is comprised of muscle tissue, which as we described in the weight instead of just
training chapter must adapt or respond to increased stimulation. How this happens
letting it drop.
is based on the amount of muscle fibers recruited during an exercise. For example
if you picture your muscle cut in half and you saw a circular picture of a bunch of Xs
and Os it would look like the following: [ Example ] If youre
working chest then you
probably start with some
type of press. Instead of
just going for your usual
heaviest weight instead
go for a weight thats
about 25% lighter and
concentrate your focus
Rest Maximum Tension on lowering the weight to
Moderate Tension your chest for a count of
six seconds. (Six, five,
four, three, two, one and
Now when youre completely at rest all you have is a bunch of Os sitting there, but
lift!) As it comes down to
as you start to lift something the Os now start to become Xs. If you lift something
heavy you start to recruit more Xs. Now If you lift something heavy for a long your chest you will have
enough period of time you will completely eliminate all the Os and you will have a to push it up quickly and
bunch of Xs all trying to respond to the new pressure being put on that muscle tis- youll find that it wont be
sue. So you see the longer we keep the muscle under tension the more Xs are re- as easy as you expect
cruited and the larger the demand is on the body to adapt by releasing the neces- because your muscle
sary information and chemicals to rebuild a bigger and stronger muscle for the next tissue will be more ex-
bout of tension.
hausted than usual.
The Principle of Time is a term that I use for the amount of time that muscular
tissue is under tension. A muscle will truly accelerate in growth based on this prin-
ciple. Its kind of a misnomer to hear that someones lifting weights instead of
lowering weights. In fact if more people concentrated of lowering weights you
would see many more impressive physiques in weight rooms across the world. The
reason we tend to focus on lifting weights or the concentric portion of the repetition
is because its easier to hoist, fling and power up a weight than it is to hold weight
under tension for 4-6 seconds in the eccentric or lowering portion of the rep. Hu-
mans have a remarkable ability to find the most efficient ways of doing things with
the least amount of pain. In our strength and body building training we have ac-
complished this through our focus on getting the weights up and down quickly
avoiding the pain associated with the downward or upwards in the case of a pull
down, negative motion of the resistance. If you truly want to build impressive mus-
cle tissue in the shortest time possible then you should try and implement the
principle of time training system into your workouts immediately. However, let
63
 me warn you that this can be an extremely traumatic type of training if youre not
ready SO BE CAREFEUL.

When I was in college, my roommate decided he wanted to go to the gym with me. I
remember I said, Are you sure you want to do this, you havent worked out in
years. My roommate said, Dude, Im tough as nails its not anything I cant han-
dle. Ok, then lets go work arms. I remember we used strictly POT training for the
next 45 minutes and the next morning I heard a yelping sound coming from the
other bunk. Kind of like when my dog gave birth! Whats wrong? I said. My room-
mate answered, I cant move my arms, call someone quick!

Although I can laugh at it now my roommate was in severe pain for almost a week
and if he would have been employed by a company that required any kind of labor,
he would have been out of a job. So be careful, Principle of Time Training works
in a big way, but its also grueling on your body and mind. In fact, I recommend that
you try it out with one exercise per body part. Use it for your first core exercise as
this is the one where you will be able to maximize its effect. You will also be able to
go a little heavier during this first exercise which will work perfectly for Principle of
Time Training because you can actually lower about 50% more weight than you can
lift. Dont believe me, try it. But for Gods sake please use a spotter.

Now the basic premise you will follow while using Principle of Time training is
to slowly lower the weight instead of just letting it drop. For example if youre
working chest then you probably start with some type of press. Instead of just going
for your usual heaviest weight, instead go for a weight thats about 25% lighter
and concentrate your focus on lowering the weight to your chest for a count of six
seconds. (Six, five, four, three, two, one and lift!) As it comes down to your chest
you will have to push it up quickly and youll find that it wont be as easy as you ex-
pect because your muscle tissue will be more exhausted than usual. I want to em-
phasize that this type of training is best done with a spotter because the weight be-
comes heavy fast. Focus on bringing the weight down, or up in the case of a lat pull
down, in this fashion for a total of six repetitions and then go for four or five normal
speed reps to finish the entire set. Remember; dont do this for every exercise for
that muscle, just the meat and potato exercise you start with.

When using this technique for legs, its best if you start with Principle of Time
training with your leg extensions. Slowly lower the weight in the fashion I described
above and then squeeze up slowly. Do this for six reps and then finish with four or
five normal speed reps. I recommend doing about four total sets in this fashion
before moving on to your other exercises which you can do at the normal tempo.

Principle of Time Training will definitely increase your size, strength and over-
all muscle quality quickly. Be selective about which days youre going to use this
system and try and restrict it to days where your energy levels are high and your
supplementation and nutrition are at peak levels. You will also find that you may
require more recuperation time than normal. So, Post-Workout, take a 30 minute
nap and make sure and take 2 scoops of Whey Factor mixed with 10 oz of apple or
orange juice.

Increasing the time that your muscle is under tension is a sure fire way to transform
lagging body parts and maximize the fullness of each muscle belly. Keep your form
strict throughout any movement you employ and watch as you start to see almost
chemical like gains appear 100% naturally.

64
 CHAPTER 10 | SECRET FAT LOSS FINISHERS

Secret Fat Loss Finishers

[ CLA | HCA | ALA /ALC| XP2G XP2GPM | Thermacore | Pure Boost ]

65

Secret Fat Loss Finishers
[ Basic terminology ]
NEUTRACEUTICAL: An
herbal or vitamin prepa-
ration, that although
natural, has potent
pharmaceutical like
properties. Some of
these preparations
when used in high
enough dosages can
provide great accelera-
tion in fat loss, cellulite
reduction, muscle build-
ing, and overall well-
ness.
CLA: A non- essential
fatty acid. In regards to
body fat it works as a
repartioning agent.
REPARTITIONING
AGENTS: simply help
ensure that the carbohy-
drates, fats and proteins
we eat on a daily basis
are not being stored as
excess body fat.
HCA: Helps combat the
fat storing effects of
some carbohydrates.
HCA suppresses crav-
ings for carbohydrates
and helps block the
process which converts
carbohydrates to fat by
blocking an enzyme
66
Chapter 10 | SECRET FAT LOSS FINISHERS
I was a little reluctant to write this last chapter because I fear that people will
abuse this approach to quick fat loss and may try and use it more than I recom-
mend. But, in the end I wanted to give you the best shot at radically transforming
your body so I decided to add it. There are certain secret formulas to help shift
your body into a fat loss state fast. When used correctly these neutraceutical strate-
gies can effectively push fat out of the fat cells and into the energy system to be
burned as fuel much faster. First things first, what is a neutraceutical? This is an
herbal or vitamin preparation, that although natural, has potent pharmaceutical
like properties. Some of these preparations when used in high enough dosages
can provide great acceleration in fat loss, cellulite reduction, muscle building, and
overall wellness. Im going to try and take five of the most potent products that Ive
used myself and on my clients to produce positive shifts in body composition. Ive
rated each product with 1-5 stars, 5 being the most effective.
CLA [ Conjugated Linoleic Acid ]
The first product worth discussing in CLA or Conjugated Linoleic Acid is a non- es-
sential fatty acid. In regards to body fat it works as a repartioning agent. Reparti-
tioning agents simply help ensure that the carbohydrates, fats and proteins we eat
on a daily basis are not being stored as excess body fat. Its kind of like a carb
blocker only it really works. There is actual clinical research that proves CLAs posi-
tive effect on metabolism and body composition. At one Scandinavian Research
Center in Norway, 60 overweight people were randomly given a placebo (a false or
un potent product) or CLA for 12 weeks to determine the effects of different doses
of CLA. Results showed that 3.4 grams or 3,400mg of CLA daily provided CLAs
beneficial effects on lowering body fat percentage. Participants who received 6.8
grams daily or 6,800mg per day were able to compound the fat loss results with
slight increases in muscle tissue.
Product Rating:
HCA [ Hydroxy Citric Acid ]
HCA or Hydroxy Citric Acid has been used for years by bodybuilders and fitness ath-
letes to help combat the fat storing effects of some carbohydrates. This preparation
works in two ways. 1) It suppresses cravings for carbohydrates and 2) It helps block
the process which converts carbohydrates to fat by blocking an enzyme called ATP
Citrate Lyase. The beneficial range seems to be somewhere in the range of 1,000
mg. per day. It will work but you must take it regularly throughout the day and for a
period no less than 6 weeks to see noticeable results.
Product Rating:
ALA/ALC [ Alpha-Lipoic Acid/Acetyl L Carnitine]
Known by a few different names (lipoic acid, alpha-lipoic acid, and thioctic acid),
this supplement acts as a enzyme for different reactions in your body, one of which
is called glycolysis, which is the process of converting blood sugar or carbohy-
drates to energy. It does this by supporting the mitochondria in the cell which of
course is the powerhouse of each cell and helps to produce energy in the muscle.
Studies show that alpha-lipoic acid can help anybody from type 2 diabetics (those
with decreased insulin sensitivity) to bodybuilders and anyone trying to lose fat and
build muscle. Research has shown that over 50% of the U.S. population may have
a problem with the utilization of blood glucose, otherwise known as insulin insensi-
tivity. Why? Well, one of the reasons is the typical American diet is full of junk food
and processed carbohydrates which literally cause sharp increases and then sud-
den decreases in insulin levels. Alpha lipoic acid acts as a glucose disposal agent
which aids in the muscular uptake of glucose. This means the sugar is stored as
fuel for energy and not as fat. Alpha-lipoic acid is also an antioxidant to help repair
oxidative damage so as you can see its very diverse. For our purposes of increas- Secret Fat Loss Finishers
ing lean muscle and decreasing body fat, Alpha lipoic acid is most beneficial in
[ Basic terminology ]
doses of 100-200mg 3xs per day. Try and use this at least 30 minutes before your
high carbohydrate meals. This may ensure the carbohydrates are stored as fuel
rather than body fat.
ALA: Acts as a enzyme
Product Rating: for different reactions in
your body, one of which
is called glycolysis.

GLYCOLYSIS: The proc-

XP2G & XP2G P.M.[ by PureLine Nutrition ] ess of converting blood
sugar or carbohydrates
XP2G is our base fat loss product and it is truly the cornerstone of a good weight to energy
loss and transformation program. With just the right amounts of guarana, green tea
and a special ephedra extract formula, its got just the right amount of kick to keep
XP2G: A potent combi-
your metabolism running on high and your fat loss in high gear. XP2G helps sup-
press carbohydrate craving and keeps your energy levels in high gear to promote nation of herbs de-
better exercise and training sessions. XP2G PM Formula is the nighttime version of signed to help increase
XP and is taken before bed to help in the release of Growth Hormone which has metabolic rate and burn
been shown to reduce body-fat levels. XP2G PM also helps ensure a good nights fat. Noticeable in-
rest and prepares the body for the next day of exercise and training. Together this creases in energy and
formula will help increase weight loss by up to 60%. Its a core product combination appetite suppression
and I highly recommend it!
are key benefits of
Product Rating: XP2G.

XP2G P.M: A sister prod-

uct taken in conjuction
THERMACORE [ Ephedra, Caffeine, Aspirin ] with XP2G Day time for-
mula. XP PM has been
designed to continue
This potent combination has been used for over thirty years for its amazing fat loss the fat loss formulas
effects. Up until a few years ago it was commonly found in products like Ripped
Fuel, Xenadrine, Hydroxycut, Power Thin, and several others. The formula works by benefits as one sleeps.
doing three primary things. First it stimulates a process called thermogenesis which The combination of
simply means increase in core body temperature due to the products thermody- herbs and amino acids
namic effect. By increasing body temperature, the body must work harder to keep induce GH release
cooler and maintain homeostasis. This added work causes a calorie burning atmos- which helps stimulate
phere that rapidly stimulates fat loss. The combination also works by suppressing fat loss for over 24 hrs.
an individuals appetite and increasing energy levels. With this potent combination
one is guaranteed to lose at least two to three pounds of actual fat per week.
Ephedra, Caffeine, and Aspirin are nearly impossible to find anymore but several
herbal equivalents are still available with the standardized version, Ma Huang.
You can still find this on the internet and at some health food stores just be sure
and do not exceed the maximum dosage which is 25mg two-three times per day.

Product Rating:

67
 PURE BOOST

Pure boost is a thyoretic formula which helps improve the efficiency of the metabo-
Secret Fat Loss Finishers lism. Many times, as we get older we start to see less than optimal function of the
thyroid and adrenal glands. These two glands play primary roles in efficient meta-
[ Basic terminology ] bolic function and if not healthy can prevent fat loss. Pure Boost has a patented
proprietary blend which helps to assist in thyroid health and overall metabolism
efficiency. Pure Boost should be used for exactly 5 weeks with 8 weeks off. It is an
THERMACORE: A com- excellent adjunct to any fat burner or thermogenic product. It does not contain
bination of natural in- stimulants such as caffeine and ephedra and will not cause increases in energy
gredients that stimu- levels. It does however increase your bodys base metabolic rate and increase core
lates a process called temperature so make sure you keep hydrated if you add this to your program.
thermogenesis. By in-
creasing body tempera- Product Rating:
ture, the body must
work harder to keep
cooler and maintain
homeostasis. This
added work causes a
calorie burning atmos-
phere that rapidly stimu-
lates fat loss. The com-
bination also works by
suppressing an individ-
uals appetite and in-
creasing energy levels.

THERMOGENESIS: In-
creases core body tem-
perature due to a prod-
ucts thermodynamic
effect.

PURE BOOST: A thy-

oretic formula which
helps improve the effi-
ciency of the metabo-
lism.

68
CHAPTER 11 | THE INSPIRATION BEHIND
TRANSFORMATION

Words of Inspiration
[ Success Stories ]

69
 Chapter 11 | THE INSPIRATION BEHIND
THE TRANSFORMATION

WORDS OF INSPIRATION

This is the final chapter in the transformation guide and its also one of the most
important chapters. During every journey there are those times that we just want to
give up. There are those mornings that we ask ourselves, Why am I doing this?
Moments come upon us like thunderstorms and we find ourselves carrying the
weight of the world on our shoulders. It doesnt matter who we are or where were
from we all share in the challenges of life because in the end were all in this thing
together. Each one of us is in some way connected and the true measure of our
self worth is in helping others become more. These final stories are but a few of the
most incredible transformation stories in our files. Ive gone through and found the
ones that I thought may strike a chord deep in everyones life. So when you get to
that point in your journey where you ask yourself why, and you start to feel yourself
wanting to give in and quit the fight just remember these people did it, and so can
you.

Mrs. Villarreal [ Lost 4 Dress Sizes in 12 Weeks ]

When I decided to take the 12 wk. transformation challenge, I saw the chance to
lose a couple more pounds. Since I had already lost some weight I figured what
other way to get some motivation but a little competition. Its been about 7 years
since I had gall bladder surgery. I had my gall bladder taken out and I was sup-
posed to limit foods high in fat but I didnt. The fact that I have no gall bladder
would cause my body not to be able to breakdown the fat I was taking in.

Since I didnt listen to my doctor, I ended up ballooning to 256lbs at a size 22. I

saw myself so big and I couldnt believe I had let myself go to that extreme. I was
always depressed and I hated shopping for clothes because nothing ever fit. I
would end up going home with nothing because I was just too fat. I would cry and I
didnt see how my husband wouldnt say anything.

During the first few months of my transformation I lost 50 pounds, right then I knew
that anything was possible and it changed the way I thought. As time went by I lost
a little at a time and then this year I saw the challenge which has literally trans-
formed my life. I have always loved a little challenge and I think thats what I
needed. I know I reached a goal I never thought Id reach. I went from a size 15 to
a size 8 during those 12 weeks. I was planning to go down to a size 10 but ended
up hitting a size 8.

Now, I can go to the store and pick out anything I want without trying on a bundle of
clothes and worrying about them not fitting. I would consider my weight loss a great
success. I lost plenty of pounds and inches. The biggest motivation came from my
husband. My friends were also supportive but my husband was everything. I have
to say that if you dont have the support of your spouse, then things are kind of
hard.

The day I started my transformation I told my husband about it and he told me that
he would help me. He started by helping me change my eating habits. The first 2
weeks were tough, but after that everything was so much easier. I started to learn
how to eat and it became a lifestyle for me. I took XP2G and it helped me out a lot
but I think the biggest push came from my diet.

One of the obstacles I wanted to overcome during the 12 weeks was to stop being
so insecure about my body. I was always shy about changing my clothes in front of
others; even in front of my husband and now I have been able to be more comfort-
able about showing of my body with the weight loss. I know for a fact that my hus-
band sees that and now hes happier tool.

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 As far as my self confidence it has gone up drastically from how I felt about myself
when I first started. I use to walk around with my head down not making eye con-
tact with others. My personal life has changed a bit as well. My husband and I had
great intimacy but now its gone up to a whole new level, but I suppose that
changes when you see yourself sexy and beautiful. Now my husband cant keep his
hands off me. I can say that Ill never go back to eating the way I used to. In total
Ive lost over 100lbs, so Im a whole different person on the inside and out. Im
happy to say that because of the challenge so many things have changed in my life
only making it better.

Mr. Cote [ Lost 45lbs. and 4 Pant Sizes in 12 Weeks ]

Watching my dad battle cancer and 8 mini-strokes in the last 3 years as well as my
wife battle breast cancer inspired me to change my lifestyle. I realized that the two
people nearest to me were in great physical shape and that was the reason they
were able to fight these life threatening diseases. Here I was just turning 50, over-
weight and drinking way too much. I have a herniated disc that doctors said
needed surgery. I took this opportunity to make drastic changes in my lifestyle.

After entering the challenge I started to see my weight drop by the day. I was able
to play Ice Hockey at a much better level after only a few weeks of exercise. The
constant compliments on how great and fit I was looking made this twelve weeks go
by pretty fast. When one of my old employees saw me 8 weeks into the challenge
and commented that I had found a way to reverse the aging process, I realized this
was all worth it..

The success I had was visual and psychological. I lost 45lbs, down from a size 40
waist to a size 32 waist and from XL shirts to Medium shirts. People at the gym
would tell me, Youve got the legs of a 25 year old. I have literally been taken
back to a point I never thought possible. The supplements I used on my journey
were Whey Factor Shakes, XP2G, Pure Essentials, Pure Boost and Rush XS.

I now know what it feels like to set a goal and achieve it. This is the first time in my
life that this has been possible. I have set goals for work and for retirement know-
ing that I can achieve them. On a personal note I can go out and not feel like I have
to eat and drink everything in sight. I never knew what it felt like to be in good
physical shape. I now have a great appreciation for someone that competes at any
level and feel blessed that I was able to change my physique in such a short time. I
also feel that I have learned enough about nutrition and exercise to be able to main-
tain this lifestyle as well as help those around me change theirs.

Mr. Richards [ Lost 12lbs. of Fat and Gained 14lbs. of Muscle in 12 Weeks ]

I was inspired to transform after having had back surgery over one year ago. I had
been involved in an automobile accident that complicated the back injury. My doc-
tor had me on muscle relaxers, pain medication and anti-inflammatory medicines. I
hadnt worked out, or exercised in over a year and a half. Nothing was helping me
get better or solve the back problem. I started reading information about abdomi-
nal strength, back, and overall muscle strength and felt I needed to go another
route to get in shape and get off the medications. I set a goal, visited PureLine Nu-
trition and decided to take the challenge.

I noticed a big improvement in my overall health, body, and energy level after my 2nd
week of training. My strength increased, my abs got stronger, and my energy level
is very high. The biggest thing Ive noticed is that my back has completely recuper-
ated and healed itself.

Today Im in the best shape Ive ever been in. I lost the body fat I wanted, gained
the muscle I wanted and my self confidence is at an all new level. Im ready to con-
tinue building my body better at 52 than I have at 51. My co-workers, family, and
friends all noticed the change. Everybody wants to know what I have been doing or

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 what kind of diet and exercise program Im on. The compliments I get from girls I
dont even know has been a tremendous ego boost! Ha Ha!

But the biggest thing has to be that before my transformation I was contemplating
selling my Harley Davidson. I was having trouble handling it, holding it up, backing it
up, and riding. I didnt have the necessary strength for riding since my back sur-
gery. Now I ride just to show my guns without any problems. I have more strength
in my legs and upper body than I have ever had. Im excited about starting my next
goal.

Mrs. McNallen [ Lost 20lbs. and 9 Inches in 12 Weeks ]

I ultimately transformed for myself. I was tired of feeling old and worried that when
my 3-year-old daughter had children of her own, I wouldnt be able to play with my
grandchildren. I knew I was on the road to some of the same health problems that
my mother has, and that I would need to take some drastic, life-changing steps to
reverse that.

My biggest motivator during the 12 weeks was the reflection I saw in the mirror and
the reactions I continued to get from everyone around me. The teachers where I
work began to get inspired, one by one, to make some changes for themselves. By
the end of this school year, over half of the teachers on staff had lost weight and
were excited about getting in shape and being healthier. When you motivate those
around you to that extreme, it is humbling, because it makes you realize just how
much influence our actions and attitudes have on others.

Success cannot be measured by a single goal. It is important that several goals be

established because there are many factors in living a healthy lifestyle. For myself, I
have lost 20lbs, over 9 inches, gained muscle definition in my arms and legs that
sometimes surprises me, and shrunk myself out of a wardrobe. But, the most in-
spiring by far, is the increase in stamina and energy that I have when I play with my
children, and the self-confidence I have gained everywhere I go. Self-confidence
affects the way I interact with my students, with my husband and with everyone I
come in contact with. It is definitely worth turning down those brownies in order to
hold my head high and keep a smile on my face.

Throughout the challenge I used XP2G and PURE BOOST, when my daughter wants
to play on the jumpoline I am excited about going out with her instead of sending
my older son to join her. My children have noticed that I dont come home and col-
lapse after school. Instead, Im ready to go out and ride bikes or take a walk. At
school, I have lots more energy when I teach and my students have responded en-
thusiastically to my willingness to run around and play with them on the play
ground. I now longer feel old and believe that I can make a huge difference in my
familys future, just by developing new, healthy habits.

I used to believe that as women get older, we would naturally assume that role of
middle-aged soccer mom and dress in much more conservative and frumpy fash-
ions. I had lost my love of shopping for clothes long ago and settled for what made
me look less fat. Now I cant wait to go replace the clothes I was wearing with
smaller, much more attractive styles. Im not even forty yet, and I now have no in-
tention of accepting anything less than the attractive, sexy woman that my husband
tells me I am.

Mrs. Estes [ Lost 20lbs. and 7 Dress Sizes in 12 Weeks ]

A little over 2 years ago, my husband and I said our I dos. Since then, Ive strug-
gled with a steady weight gain. Not just was I struggling to get into my jeans, but
there was that emotional struggle as well. Although, my husband never complained
and my aunts always commented on how weight gain was inevitable after getting
married, I still felt disappointed with myself. I have never had that trim model phy-

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sique that lay spread out on magazine covers, but I have always considered myself
physically fit.

Oddly enough when I started my first transformation I received many negative com-
ments. Many times I heard, a new diet, how long is this one going to last? or
thats just bird food. The fact that so many people didnt comprehend that it was
possible for a person to make a choice to change their body and their life was what
really drove me to keep going. I chose to live a new lifestyle. And with that lifestyle
came the commitment to no one but myself.

Once I tuned out the negatives, the only real obstacles came from me. I knew what
I had to do and how it had to be done. All that was left was work and it wasnt easy.
Turning down snacks and staying away from restaurants wasnt easy but I was on a
mission. Whether it was that extra cardio on the weekend or adding more weight to
the machine, it became routine, and I found myself living it.

Everything changed in 12 weeks, my professional life, my energy levels, and my love

for life. I dont start off the day sluggish, nor do I end it with utmost exhaust. And I
will be candid, in my personal life; the area most affected is in the sex dept. Both
my husband and I have noticed that the sex has not only become much better.. But
a lot more frequent! (That alone was worth the change)

I am still far from being where I want to be physically! The difference now is that I
dont feel disappointed with myself, but encouraged. I now know that the physical
goal I have for myself is not unimaginable, but attainable.

Mr. Torres [ Lost 14lbs. of Fat and Gained 8lbs. of Muscle in 12 Weeks ]

The one thing that inspired me to transform was that I was tired of waking up in the
morning and seeing a very unhappy person and for people to stop making fun of
me. I had a few friends who would support me through my transformation but for
the most part the majority were always drinking and smoking. It made me realize
that my lifestyle had affected who I hung out with and what influences I had made
my own.

I kept my supplements basic using Whey Factor ProPlete, Branch Chained Amino
Acids and XP2G and I saw phenomenal results. My back and my legs grew like
never before and I would literally see changes on a weekly basis. My personal and
professional life has changed drastically. Because of my new energy level and drive
I made asst. manager at my place of work. My new body gave me the confidence to
talk to girls and I even have a girlfriend now.

I guess you could say I have become happy. I feel that I have found myself and I am
very thankful for it. I have to say that taking the challenge has been one of the best
things Ive ever done in my life.

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 Well Guys thats it 12 weeks of Transformation information all wrapped up into an easy to read compact book that will
hopefully serve as a guide for you to reach your goals! Always remember its not so much the information which makes
the change but instead the decision. The decision to change and your ability to see and visualize the end goal is truly
what will make a difference as you take your body from where it is now to where youd like it to be.
Stay focused and no matter what always remember that you can Re-Start from anywhere you find yourself! If youve
slipped or maybe fell off track for a few weeks, months or years then its not too late! You can jump right back on board
and start creating change in your life right now! It just takes the all important decision.
From the team at PureLine Nutrition Stores and my family, I want to thank you very very much for reading our book and
for supporting our goals of helping improve lives! Keep moving forward and remember, we never have problems just chal-
lenges and challenges can be met head on and overcome!

Yours in Health, Fitness and Wellness,

Aaron I. Garza
Founder, PuerLine Nutrition Stores

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