A Lot Can Happen In 30 Days

A Lot Can Happen In 30 Days...
My "Dirty Little Secret Program" For Building
Muscle and Losing Fat FAST!
By Nick Nilsson
http://www.fitstep.com
http://www.fitness-ebooks.com
http://www.powerfultrainingsecrets.com
Note: this information is more appropriate for people who
are already currently performing some sort of training
program and who have some training experience. Anyone
starting a new exercise or nutrition program should consult
with their physician before beginning.
This book may not be reproduced or sold without authors
consent. All information is Copyright 2008 BetterU, Inc.
A lot can happen in 30 days…
The dream of everyone who trains is to lose maximum fat and build maximum muscle in the
shortest period of time possible. While it is definitely possible to both lose fat and gain
muscle at the same time, in my experience, the best results come from concentrating on
one major goal at a time.
Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you
need a caloric surplus. If you try to do both at the same time, you may just remain
exactly where you are! This is especially true if you're an experienced trainer. Beginning
trainers, since their bodies are rapidly adapting to exercise, can build muscle and lose fat at
the same time far easier.
But the question before us is how do we maximize both fat loss and muscle gain, two very
much opposing goals, in only 30 days?
The key lies in working towards each goal in the same program but not at the exact same
time. To maximize fat loss, we will first start with a 5-day cycle of exercise and diet totally
geared towards fat loss. We will then immediately follow this with 5 days of exercise and
diet totally targeted towards muscle gain. We will repeat these 5-day alternating cycles 3
times each, for a total of 30 days.
Phase 1
5 Days
Phase 2
5 Days
Fat Loss
Phase 3
5 Days
Phase 4
5 Days
Fat Loss
MuscleBuilding
Phase 5
5 Days
Phase 6
5 Days
Fat Loss
MuscleBuilding
MuscleBuilding
While this may sound like you'll be jumping around too much in your training to really get
results, consider this: the body rapidly adapts to both fat loss and muscle gain
programs. When your body adapts fully, your progress can slow to a crawl.
We're going to take full advantage of your
body's quick adaptation to training by
switching rapidly between two opposing
programs.
If you're familiar with the ABCDE program
(Anabolic Burst Cycling of Diet and Exercise)
put forward in Muscle Media magazine a
number of years ago or TC Luoma's more
recent update of the program, this is a very
similar concept.
To illustrate my point, remember how quickly you gain weight when coming off a strict diet?
Remember how quickly you lose weight when you start to diet and you haven't been careful
about what you've been eating? That's your body rapidly adapting to a stress. One of the
most powerful features of this switching back and forth is in the change itself - your body
changes far quicker when you give it a powerful reason.
What is the result of this switching back and forth? Extremely rapid fat loss and
extremely rapid muscle gain.
To maximize the effects of this switching, you must tailor your training, diet and
supplementation towards your specific goal during that time. Your bodyweight will fluctuate
quite a bit as you go through the cycles but the end result will be decreased bodyfat,
increased muscle mass and a new respect for the adaptive capabilities of the human body!
The Fat Loss Cycle
In order to achieve rapid fat loss, you need to target your training towards burning
maximum calories while maintaining as much muscle mass as possible. To accomplish this, I
recommend doing both cardiovascular training and weight training during your fat loss
cycle. When properly combined and targeted, weights and cardio can have spectacular
effects on fat loss.
Here is a 5-day workout schedule to follow during your fat loss cycle. This gives you an
optimum combination of cardio training and weight training. I will explain in detail how this
program is put together and why it works as well give you recommendations about what
type of cardio training to do and when to do it in your workouts.
Day 1
Back (10
sets)
Chest (10
sets)
Biceps (6
sets)
Calves (6
sets)
10-12
reps/set
30 sec rest
Day 2
Shoulders (8
sets)
Triceps (8
sets)
Thighs (12
sets)
Abs (4 sets)
10-12
reps/set
30 sec rest
Cardio
Training
Day 3
Day 4
Cardio
Training
Back (6 sets)
Chest (6 sets)
Thighs (6 sets)
Shoulders (3
sets)
Biceps (3 sets)
Triceps (3 sets)
Calves (3 sets)
Abs (3 sets)
Day 5
Rest
5-7 reps/set
30 sec rest
Cardio Training
Program Notes:
●
●
●
During all weight training sessions you will keep your rest periods very short (30
seconds between sets) with your training volume relatively high. This will keep
your heart rate up, giving your body a cardiovascular workout while you're doing your
weight workout. It's very demanding and excellent for boosting the metabolism. Keep
a timer handy or watch the clock to your rest periods consistent.
Short rest periods, higher reps and higher volume have also been shown to
increase growth hormone levels in the body due to lactic acid build-up. Your
body reacts to lactate (lactic acid) by releasing growth hormone. Growth hormone is
very effective at decreasing fat mass in the body. The result of the short rest and
high volume and reps is that you're giving your body not only a hormonal fat-burning
boost but a cardiovascular calorie-burning boost as well.
Select exercises that will use the most muscle mass, such as squats, bench
presses, dips, etc. These exercises may be tougher but they'll burn the most calories,
giving your metabolism a bigger boost and stimulating your muscles to a far greater
degree.
●
●
●
●
●
For your workouts, the body is broken up into different parts over two days for the
first two sessions. This is done in order to keep the training volume high for those
bodyparts. On Day 4, the training volume is lower for the bodyparts but every single
bodypart is worked. This allows you to work every bodypart twice during the cycle
while still including a complete rest day on Day 5. The rest day is very important for
recovering from the exercise you've done this week.
You'll notice that on the first two weight training days, the reps are somewhat higher
(10 to 12 reps) than on the third, total-body weight training day (5-7 reps). This is a
form of periodization known as microperiodization. In normal periodization, you move
through cycles of rep ranges over a period of months - here we're doing it in period
of days. The body responds very well to short cycles like this. The first two days
focus on higher reps to burn more calories and maintain muscle mass. The third
session focuses on heavy weights and lower reps to keep your strength levels high.
The number of sets listed for each bodypart is the total number for you to
do for that bodypart. You may choose to use only one exercise for all the sets or
divide the sets up between several exercises. For example, if the program calls for 10
sets for back, you can do 10 sets of bent-over rows or you can do 5 sets of rows then
5 sets of pulldowns or perhaps 3 sets of deadlifts, 3 pulldowns, and 4 rows.
Cardiovascular training will be done three times during this 5 day cycle. In
the next section, I will go into detail as to which type of cardio training to use for
maximum results.
On your rest day, be sure it is a total rest day! You're going to need it in order
to recover and get ready for the next phase of muscle building. This means no
exercise sessions and limiting other physical activities. Get out of the gym and relax!
Notes On Cardiovascular Training For Fat Loss:
There are several ways to incorporate cardio into your fat loss regimen, depending on how
much time you have available to you for your workouts.
The preferred method for working cardio and weights is to do completely
separate cardio and weight training sessions. The maximizes your energy level for
both so that they aren't competing with each other for resources during a single session.
This improves performance during both types of workouts and improves the metabolic
boost you get from training by increasing the frequency of exercise. You can do cardio in
the morning and weights in the afternoon or vice versa - whichever feels better to you. For
separate sessions, the order doesn't matter.
If you don't have time to separate your
sessions, I recommend doing your cardio
training AFTER your weights, not before.
Here's why:
When you first begin to exercise, your
body relies heavily on stored
carbohydrates and blood sugar for
energy. As you progress in your workout,
that mix gradually changes to increased
fat burning.
You're doing cardio to burn fat and
weights to preserve and build muscle.
If you start with cardio, you decrease your blood sugar and glycogen levels, forcing your
body to rely on fat to power your weight workouts. If you do weights first, you're using a
more efficient fuel. Then, when you do cardio, you'll be dipping into fat stores much faster.
This makes the process more efficient.
That being said, if you prefer to do your cardio first, you're welcome to. The real keys to
success are consistency and intensity. If, by doing cardio first, you'll put more effort into
both, do the cardio first.
What Type Of Cardio To Use:
The type of cardio I recommend for best results is high-intensity interval
training. This type of training will not only burn a lot of calories during the exercise, it will
boost your metabolism very significantly for long after the session. This long-term boost is
the real secret to quick fat loss. Low to moderate intensity cardio simply doesn't give your
body a kick like this.
High-intensity interval training can be done anytime, anyplace, with any form of exercise
and on any cardio machine. The basic premise of this type of training is to go really hard for
a short period of time then go really slow for a period of time to recover.
A good example of this is sprinting on a soccer or football field. Start by sprinting the length
of one side of the field. Walk slowly over to the other side then sprint all the way down to
the end again. Walk back to your original start position, then sprint again. Repeat this cycle
for several rounds.
Another example is on a stationary bike. Start by warming up with a short, slow ride for a
few minutes. Kick the intensity up to a high level for 30 seconds and go as hard as you can.
Drop the intensity back to a very low level for 30 seconds, then repeat.
These are several basic examples. You can follow an interval program programmed onto a
cardio machine or you can design your own based on the simple outline of alternating fast
and slow periods. Don't be afraid to push yourself!
For best results, I highly recommend using High Intensity Interval Training for the cardio
training that is included in the program listed at the beginning of this section.
Notes On Weight Training For Fat Loss:
Weight training is an extremely important aspect of fat loss. Your metabolic rate is very
much determined by the amount of muscle mass you carry. The more muscle you
have (and keep!), the faster your fat loss will be.
The major modifications I recommend when it comes to weight training for fat loss are a
decrease in rest periods between sets and an increase in training volume. As I mentioned in
the Program Notes section, the result of short rest periods, combined with higher volume
and moderately high reps is increased growth hormone secretion due to lactic acid build-up.
This is very effective for losing fat quickly!
Many trainers make the mistake of only using much
lighter weights and much higher reps when weight
training for fat loss. All this does is decrease the
stimulus on your body for keeping muscle mass!
Continue to train with heavy weights and moderate
rep ranges (e.g. 6 to 12 rep sets). Your body needs to
know you still want to keep your muscles big and
strong!
Many trainers also make the mistake of dramatically
ramping up their training intensity and throwing in
advanced intensity techniques in an effort to increase
muscle definition. While including a few intensity
techniques (such as supersetting, where you do two
exercises back to back) is okay, relying on them for
definition will overtrain you in a hurry.
Think about it this way…your body is in a caloric deficit and struggling to hang onto muscle.
Why overtax your reduced recovery ability (it's been reduced through dieting) by breaking
down your muscles even more than you do when your recovery is actually greater? You'll
just end up burning more muscle tissue and beating yourself up. Greater muscular
definition will come from burning off excess fat, not from doing drop sets on
every set.
How To Eat and Supplement For The Fat Loss Phase of
Training:
Now that we know how to train for fat loss, we need to know how to eat for fat loss.
To maximize the fat loss phase of this program, there are two basic approaches you can use
for your diet: low-carb and low-fat.
Of the two, the fat loss diet I recommend is the low-carb approach. A full discussion
of the positives and negatives of this approach to eating is beyond the scope of this article
but, properly done (not as sensationalized in the popular media, i.e. bacon and butter in
every meal), this type of diet can be very safe and effective for fat loss.
The reason I recommend the low-carb approach is that our goal with this program is
maximum change. Taking carbs out of your diet is a huge change. When you add carbs
back in for your muscle-building phase, your body will react with a tremendous surge in
nutrient absorption, increasing your muscle mass at a very rapid rate.
The low-carb diet, by removing your body's preferred source of fuel (carbs), forces your
body to rely far more on stored bodyfat for energy. Your body becomes more efficient at
burning fat when forced to rely on it for energy. Your insulin levels will level out, your blood
sugar will be more stable and you won't get cravings or hunger pangs like on a regular, lowfat diet.
Lower insulin levels and stable blood sugar make it far easier for your body to use bodyfat
for energy. When insulin is present in quantity, your body will tend to store nutrients, not
burn them.
If you prefer not to eat a strict low-carb
diet, you can certainly eat a more
conventional low-fat diet.
I would still highly recommend reducing
your carb intake, however, to maximize
the effect of the change in diet when
you move to the muscle-building phase.
A very effective approach to the low-fat diet is what I call "Carb Tapering." The
basic idea of it is simple: reduce your carbs as the day goes on. Your first meal of the day
should contain the most carbs, with a reduction in carbs in every successive meal after that.
Your final meal of the day should contain few, if any, carbs.
The reason this approach is effective is that your body simply doesn't need as many carbs
as the day goes on. Activity levels are generally lower and your metabolism is naturally
slowing down. Reducing your intake of energy foods later in the day will help prevent your
body from storing the meals you eat later in the day.
Returning to the low-carb approach, when you eat low-carb, you'll need to eliminate foods
such as pasta, potatoes, rice, bread, cereal, fruits, juices, etc. You'll be focusing on meat,
poultry, eggs, healthy fats (e.g. olive oil, fish oil, flax oil, etc.) and plenty of salads and
vegetables. Limit yourself to less than 30 grams of total carbs over the course of the entire
day. It's important to eat the vegetables and salads to be sure you're getting the nutrients
you need.
Many people have a distorted view of low-carb diets, believing they're a license to
eat bacon and butter for every meal. NOT TRUE! A healthy low-carb diet should focus on
leaner cuts of meat, plenty of vegetables and greens, and healthy fats, NOT highlysaturated fats such as bacon and butter. While it's true you can more easily get away with
eating such foods on a low-carb diet, they should not be eaten regularly or a staple of the
diet.
Keep your calories at a fairly low level during this phase so that you stimulate fat-burning
but not so low that you slow your metabolism or end up burning muscle mass. A good rule
of thumb is not to go lower than 1200 to 1800 calories per day, depending on your current
muscle mass levels. The more muscle mass you carry, the higher on the range you'll need
to be. This applies both to low-carb dieting and to traditional low-fat dieting.
Your protein levels should be at least 1 gram per pound of bodyweight (this level is not hard
to reach when you're eating lots of meat and eggs) to maintain maximum muscle mass.
When you do the low-carb diet for the first time, you may experience some dizziness or
light-headedness. Avoid operating heavy machinery or motor vehicles if this happens. This
feeling will disappear as your body becomes more accustomed to burning fat for energy. Be
very certain to take a good multivitamin during your entire program - its nutritional
insurance and should be in every supplementation program. A fiber supplement is not a bad
idea either (it will help keep your digestive system "moving").
Also, since the foods you will be eating during this phase contain very little potassium
(which is an extremely important nutrient), it is highly recommend to include a potassium
supplement as well.
Fat Loss Supplementation:
As far as supplementation goes, I believe in keeping it basic. There are a number of
effective fat loss supplements on the market but, in my opinion, a good multivitamin,
calcium supplement, protein powder and glutamine powder will cover the majority of your
body's needs in a fat loss program. The real power of the program lies in the exercise and
nutrition aspects.
For the purposes of this program, creatine
monohydrate intake should be eliminated during this
time.
Don't take any creatine at all during this phase of the
program. In fact, if you can be off of it for at least a
month before beginning this program, you'll get even
better results.
The reason I recommend staying off creatine is this:
when you make the switch to a higher-carb, musclebuilding diet, you can load up on creatine. Your body
will take up far more creatine if you've been off of it
and if you've been keeping your insulin levels low
through eating low carbs.
That being said, some people may not be interested in taking creatine due its waterretaining properties or simply may not be able to take creatine because it doesn't agree with
them or there may be other reasons. It's important to note that not taking creatine will not
adversely affect the results you get from this program. Using creatine can can certainly
add to the results you get in the muscle-building phase but it's not absolutely
essential for success.
This covers the 5-day fat loss cycle of our program. Now we'll move to the 5-day musclebuilding phase of the program. Your training and eating will change dramatically and your
body will react by piling on muscle mass!
The Muscle-Building Cycle
Your body has just been through 5 days of calorie
and nutrient restriction, high-volume, short-rest
training and intense cardio training. It's now primed
for muscle growth! You're going to go in the
complete opposite direction with your training and
nutrition, focusing on plenty of food, longer rest
periods, reduced training volume and no cardio
training.
Here is a program to follow during the 5-day musclebuilding phase.
Day 1
Back (5 sets)
Chest (5
sets)
Biceps (4
sets)
Calves (4
sets)
9-12 reps/set
1.5 min rest
Day 2
Shoulders (5
sets)
Triceps (5 sets)
Thighs (7 sets)
Abs (3 sets)
8-10 reps/set
1.5 min rest
Day 3
Day 4
Day 5
Rest
Day
Chest (3 sets)
Back (3 sets)
Thighs (3 sets)
Shoulders (2 sets)
Biceps (2 sets)
Triceps (2 sets)
Calves (2 sets)
Rest
Day
6-9 reps/set
2 min rest
Program Notes:
●
●
●
●
●
●
When you work through your 5-day muscle-building cycle, you won't be doing any
cardiovascular training. Every ounce of food and recovery energy should be going
towards building muscle. This includes outside activities. If you can minimize other
calorie-burning activities, such as intense sporting activities or heavy labor, you'll get
better results (you don't need to lay on the couch all day, however!).
Your training will focus on heavy weights and basic exercises to maximally
stimulate your muscles during this phase. The rep range we will be focusing on will
be between 6 to 12 reps per set. The exercises we will be using include squats,
deadlifts, bent-over rows, bench press, shoulder press, barbell curls, dips, close-grip
bench press, stiff-legged deadlifts, leg curls, leg press, etc. The idea is to select
exercises that use the most amount of muscle mass. These exercises are the best for
stimulating rapid growth and nutrient uptake in the muscles.
Workouts should last between 45 minutes to an hour at the most. If you lift
much longer than this, your body will have a harder time recovering from the
training. You want to break the muscles down but not so much that you can't recover
quickly enough to train again soon.
Rest periods should be longer than during the fat loss cycle. I recommend at
least 1½ to 2 minutes rest in between sets to help keep your strength levels up
during the workouts.
The rep ranges are microperiodized, just like in the fat loss cycle, starting with the
higher reps then moving to the lower reps. This is a very efficient training technique
for your body to gain strength and muscle mass.
The last day of the cycle is a complete rest day - this is placed here to give your
body a bit of a break before you restart the fat loss cycle again.
Nutrition and Supplementation for Muscle Building:
We've looked at training, now let's look at your eating during your muscle-building phase.
Your two main focuses should be on total calories and increased protein intake. Your caloric
intake should increase dramatically during this phase. Building muscle requires an excess of
calories and substantial amounts of protein. I'm not saying this should be a see-food diet
(see food, eat it) where you eat absolutely anything that's in front of you but you should
definitely be eating a lot.
Caloric Intake:
Eating enough total calories to support muscle growth is absolutely critical to
success. In fact, not eating enough is probably the single greatest reason many people
simply never reach their muscle-building goals. How much a person needs to eat in a day
will differ dramatically between individuals. Some people will require far more food to make
gains than others.
Here's the rule of thumb that I like to follow for
maximum results with this program: eat as much and
as frequently as you can. It's really quite simple! Try
to aim for at least 5 meals a day at the very least.
But if you eat all you can, won't you gain back
all that hard-earned fat loss?
Here's the beauty of this "rapid-change" program.
You've been dieting strictly for the past 5 days and
training hard. Your body is quite literally begging for
nutrients. When you start feeding it, it's going to
respond by rapidly filling up your muscles with
nutrients and water, not with fat stores.
The muscle-building hormones in your body are going to be working overtime to bounce
back from the self-inflicted famine you've just been through. The short 5-day window in
which you'll be operating is not enough time to add substantial fat back on your body,
especially since you'll be training hard to maximize muscle gain. The result of this feast?
Your body will preferentially pile on muscle mass, not fat.
This rebound effect is amplified by utilizing the low-carb diet, as explained in the
fat-loss section above. When you're eating very few carbs during the day, your body
responds to this by secreting very little insulin (the primary nutrient-storage hormone in the
body). This works in favor of fat loss by allowing your body to liberate fat stores (when
insulin is present in the blood, nutrients are primarily stored, not burned).
When you switch to a higher-carb diet, the lack of insulin from the low-carb phase has
sensitized your body to its effects. When you eat carbs again, your body is going to be far
more sensitive to the effects of insulin, which will allow you to store more nutrients more
efficiently. This is the main reason people gain weight so quickly when coming off a low-
carb diet. You can very easily make it work in your favor for muscle gain.
If you haven't done the low-carb diet, you will see a rebound as a result of increasing your
calories from a lower level but you won't see as great of an effect as you would if you were
eating the lower-carb diet. You will still get results, but they won't be as dramatic, which is
why, if you can, I recommend the low-carb diet during the fat-loss phase.
What you eat is very important. Don't be afraid of eating foods with fat in them but
don't base your diet on them. Foods that have been through as little processing as possible
will be your best choices. Your body has a far easier time digesting and utilizing the
nutrients in unprocessed foods than it does with more processed foods.
When it comes to exactly what you should eat, you'll have to be the judge of that. What
works (and tastes good) to one person will not work (or taste good) to another. The real
key is quantity. You must give your body enough calories to support the muscle-building
process or you won't get maximum results. As with the training during this phase, your
eating is something you can experiment with. Eat different things and different amounts
and record how they affect you and what results you get from them.
Protein Intake:
Your next focus should be on protein intake. To build muscle, your body needs
protein. There are plenty of opinions on how much protein you should take but, in my
experience, the best rule of thumb is one gram per pound of bodyweight, minimum, e.g. if
you weigh 190 pounds, eat 190 grams of protein per day.
This protein intake is best accomplished with a
combination of food and supplementation.
Good protein-containing foods include lean meats, fish,
poultry, eggs, soy, legumes, and dairy products. Make
sure you eat protein-containing foods in every meal to
maximize growth and provide a steady stream of
protein to your muscles.
Whey is the single best protein supplement to take,
though there are many powders that also include milk
protein to slow the absorption of the whey (whey
digests relatively quickly, milk protein is much slower).
A slower absorption means protein is trickled into your system over a longer period of time,
which can help with keeping your muscles fed with protein more continuously. A faster
protein (e.g. whey) is good for times when your body needs protein quickly, such as after a
workout.
There are a number of best times to take your protein supplement. Here they are in order
of importance:
1.
2.
3.
4.
5.
6.
7.
Immediately after a workout
One hour after a workout
First thing in the morning
Last thing before bed
Between meals
With meals
In the middle of the night
Creatine Monohydrate:
Now we turn to creatine monohydrate. This supplement is optional but it is extremely
effective, especially in this phase of this particular program. If you followed my advice from
the previous section, you will have been off creatine for at least the previous 5 days and
hopefully longer than that. Being off creatine for at least a month before will ensure you get
the most bang for your buck in this phase as your creatine levels will be back to normal.
During the first 3 days of this 5-day period, you'll be doing a creatine load. You'll
take 5 grams of creatine 4 times a day for the first 3 days ONLY - we want to get the fast
influx of water and nutrients but, since we're going to reload creatine again the next cycle
through, we want to leave some room for the next round of creatine to be absorbed.
Now, creatine in a normal program is very good. When you take it in combination with this
"rapid-change" program, it can result in extremely rapid progress!
When you switch from a low-calorie, low-carb diet, your body is hungry for nutrients and
more sensitive to the effects of insulin. Creatine is absorbed more efficiently when insulin
levels are high. By taking your creatine after coming off a low-carb phase, your body will
take up more creatine than even during a normal loading phase. The supercompensation
effect can result in up to 10 pounds of weight gain in only one day!
When you're back on the low-carb, low-calorie diet, you'll be off creatine again.
Other Supplements and Water Intake:
Glutamine is also an excellent supplement to add to this phase. Glutamine is a conditionallyessential amino acid that is very important for the immune system, recovery, and muscle
growth. It also helps the muscles absorb more water, which is very useful for this phase. I
would recommend loading up on glutamine by taking 5 to 10 grams 4 times a day for the
first 2 days of the muscle-building program then 10 grams twice a day for the last 3 days
(once post-workout and once just before bed). This glutamine loading can be repeated on
each muscle-building phase.
As always, be sure you are taking a good multivitamin during all phases of training. This
should be in your supplementation program at all times. Calcium, magnesium, and Vitamin
C are also very helpful. Though I mentioned potassium as an important supplement in the
fat loss phase, you should be able to get plenty of potassium in the foods you're eating in
this muscle building phase.
It is absolutely CRITICAL that you drink
plenty of water during this phase.
When I say CRITICAL, I really mean it! Your body
is rapidly taking in carbs and protein (and possibly
creatine and glutamine). These nutrients need
plenty of water in order for your body to take full
advantage of them.
Drink whenever you think of it. Keep a water
bottle handy at all times so you can drink
regularly. Do whatever you need to do to remind
yourself to drink. This can make or break this
phase of the program. The more you drink, the
greater your results can be!
[Note: caffeine-containing beverages such as sodas, coffee and tea should be limited and,
if possible, eliminated during this phase. Caffeine is a diuretic and will flush much-needed
water out of your body.]
After going through 5 days of muscle-building targeted eating and training, go straight back
into the low-carb, low-calorie 5 day phase of the program. Stop taking creatine if you've
been taking it (you can keep taking glutamine though) during this phase. Your body will
take about a day and half to burn off the stored carbs that you've put in over the past 5
days. You will rapidly flush out water during this time but continue to drink water regularly.
Your metabolism should now be cranking hard from the muscle building phase. When you
go back to the fat loss phase, that fast metabolism is going to work wonders for your fat
loss!
The Power of Change
After going through each phase once, you'll have a much better idea of how your body
reacts to the restricted phase and the subsequent overfeeding and muscle-building phase.
Like I said before, the real power of this program lies in the rapid changing of the focus of
the program. Going from one end of the training and eating spectrum straight to the other
will push your body to its adaptive limit where the results are the fastest.
Take notes on how your body reacts to your eating and training and experiment with things
as you go. Through this experimentation, you can adjust the program to get the fastest
results possible.
The moral of the story: always remember, change is good!
If you're interested in more detailed programs for muscle
building and fat loss, be sure to check out my books
"Metabolic Surge - Rapid Fat Loss" and "Muscle
Explosion! 28 Days to Maximum Mass".
In these books, I lay out everything you need to know to make
the programs work for you!
Be sure to keep reading below to see sample
workouts for both the fat-loss phase
and the muscle-building phases!
About The Author:
Nick Nilsson is Vice-President of the online training company BetterU, Inc.
(http://www.fitstep.com). He has a degree in Physical Education and Psychology and has
been inventing new training techniques for more than 17 years. Nick is the author of a
number of bodybuilding eBooks including "Muscle Explosion! 28 Days To Maximum Mass",
"Metabolic Surge - Rapid Fat Loss", "The Best Exercises You've Never Heard Of" and
"Gluteus to the Maximus: Build a Bigger Butt NOW!" all available at (http://www.fitnessebooks.com). He can be contacted at betteru@fitstep.com.
Metabolic Surge - Rapid
Fat Loss
Muscle Explosion! 28 Days
To Maximum Mass
The Best Exercises You've
Never Heard Of
The Best Abdominal
Exercises You've Never
Heard Of
Gluteus to the Maximus Build a Bigger Butt NOW!
Sample Workout Plans for 30 Day FatLoss/Muscle-Building Program
These sample workouts will give you an idea of the type of exercises to use in your sets.
Experiment with exercises and combinations of exercises within the workouts to find out
what works best for you. Variety is always important in training - even if this workout
works well for you, it's always a good idea to vary your exercises on a regular basis.
Fat Loss Cycle Sample Workout Plan
Day 1
10-12 reps per set, 30 seconds rest between sets
Back (10 sets)
6 sets of Barbell Bent-Over Rows
4 sets of Close Grip Pulldowns or Chin-Ups
(weighted, if necessary)
Chest (10 sets)
8 sets of Flat Barbell or Dumbell Bench Press
2 sets of Flat Dumbell Flyes
Biceps (6 sets)
6 sets of Barbell Preacher Curls
Calves (6 sets)
6 sets of Standing Calf Raises
Cardio Training
Day 2
10-12 reps per set, 30 seconds rest between sets
Shoulders (8 sets)
4 sets of Seated or Standing Dumbell Presses
4 sets of Dumbell Lateral Raises
Triceps (8 sets)
8 sets of Parallel Bar Dips or Bench Dips
Thighs (12 sets)
8 sets of Squats or Leg Press
4 sets of Leg Curls or Stiff-Legged Deadlifts
Day 3
Cardio Training
Day 4
5-7 reps per set, 30 seconds rest between sets
For this sample workout, stick to only one exercise
per bodypart.
Back (6 sets) - Deadlifts or Bent-over Rows
Chest (6 sets) - Barbell or Dumbell Bench Press (flat
or incline)
Thighs (6 sets) - Squats or Lunges
Shoulders (3 sets) - Barbell or Dumbell Press
Biceps (3 sets) - Barbell or Dumbell Curls
Triceps (3 sets) - Pushdowns
Calves (3 sets) - Seated Calf Raises
Abs (3 sets) - Cable Crunches
Cardio Training
Day 5 - Off
Muscle-Building Cycle Sample Workout Plan
Day 1
9-12 reps per set, 1.5 minutes rest between sets
Back (5 sets)
3 sets Bent-Over Rows
2 sets Close-Grip Pulldowns or Chin-Ups (weighted, if
necessary)
Chest (5 sets)
4 sets Flat Barbell Bench Press
1 superset of Flat Flyes then Pec Deck or Cable
Crossovers
Biceps (4 sets)
3 sets Barbell or Dumbell Curls
1 superset of Incline Curls and Concentration Curls
Calves (4 sets)
4 sets Standing Calf Raises
Day 2
8-10 reps per set, 1.5 minutes rest between sets
Shoulders (5 sets)
3 sets Barbell or Dumbell Presses
2 sets Dumbell Lateral Raises
Triceps (5 sets)
3 sets Close Grip Bench Press
2 sets Pushdowns
Thighs (7 sets)
5 sets Squats or Leg Press (preferably Squats)
2 sets Stiff Legged Deadlifts or Leg Curls
Abs (3 sets)
1 set Swiss Ball Crunches
1 set Cable Crunches
1 set Floor Crunches (weighted, if necessary)
Day 3 - Off
Day 4
6-9 reps per set, 2 minutes rest between sets
Stick to one exercise per bodypart for these sets.
Chest (3 sets) - Flat Barbell or Dumbell Bench Press
Back (3 sets) - Deadlifts or Bent-Over Rows
(preferably Deadlifts)
Thighs (3 sets) - Heavy Lunges - Barbell or Dumbell
Shoulders (2 sets) - Dumbell Shoulder Press
Biceps (2 sets) - Barbell Curls
Triceps (2 sets) - Dips or Weighted Dips
Calves (2 sets) - Seated or Standing Calf Raises
Day 5 - Off
Copyright 2008 BetterU, Inc.
BONUS CHAPTER! 3 Super Foods
for Better Health and
Accelerated Weight Loss…
Before we get to the 3 super foods that can rapidly accelerate weight loss, let’s
cut to the truth about losing weight. There may be no other industry in the world
more confusing or contradictory than the diet and fitness industry.
Ask 10 “experts” for the “secret” to losing weight and you’re likely to get ten
different answers. So who’s right? Who’s wrong? And how do you know?
Diet and fitness is a multi-billion dollar industry that spends hundreds of millions
of dollars every year in their never-ending effort to sell us the “quick and simple”
solution to ending our weight loss problems forever.
To be sure, some of these solutions really can help you lose weight permanently.
Others may help you drop a few pounds quickly only to see the weight come
back because they’re designed to produce short-term results but don’t work long
term. And some of them simply don’t work at all.
The purpose of this chapter is to cut through all the confusion and contradiction
and give you something simple that actually works!
Of course it all comes down to diet and exercise. Without a doubt exercise is
important to overall health….
However, you may be surprised to discover that diet is actually more important
than exercise.
As the saying goes: “You can’t out-train a bad diet.”
Why? Because while a calorie may be a calorie, the source of the calorie (the
food you eat) can make all the difference in the world – especially when it comes
to shredding fat and shedding pounds.
Our bodies need protein, carbohydrates, and fat. Yet not all carbs, proteins, and
fats are equal – not even close.
There are good and bad sources of all these nutrients.
Take carbs for example. Fresh, natural and organic fruits and vegetables are the
best source of carbs.
Yet the typical American loads up on bad sources of carbohydrates – specifically
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processed junk foods like French fries, potato chips, and pastas for example.
The same is true for proteins and fats. Many people don’t realize your body
actually needs fat. Or that eating the right fats can actually help you lose weight.
Healthy fats are found in foods like avocados, olives, olive and coconut oils, and
nuts for example.
Think about it. You could eat all the spinach, kale, and broccoli you want and
have a hard time gaining any weight even if you weren’t working out on a regular
basis.
On the other hand, if you’re constantly loading up on cheeseburgers, French
fries, pizza, soda pop, and other staples of the American diet, you’ll have a hard
time losing weight no matter how much you exercise.
You can enjoy these foods in moderate amounts without feeling guilty, but the
typical American eats too much of these processed carbohydrates and packs on
pounds as a result.
That’s why you cannot out-train a bad diet.
On the other hand, depending on your personal situation you could easily drop
10 to 20 pounds in a few weeks by doing nothing more than making a few simple
changes to the food you eat.
That’s why I want to focus this chapter on food and highlight the importance of
what you put in your body.
Now, if you’re expecting me to place all the blame on any single food or group of
foods as the sole culprit for weight gain, I’m sorry to disappoint you but that
simply isn’t the case.
We do not get fat by eating carbs or fat. It’s not that simple. The truth is a bit
more complex.
We gain weight by repeatedly eating too much over a long period of time. More
specifically, by consuming more calories than our body needs day after day.
If you have excessive weight to lose you know that weight did not just suddenly
appear overnight, right?
It came gradually over days….weeks…. months… or even years.
It wasn’t one cupcake or one extra helping of lasagna. It was repeatedly eating
more sweets or snacks or even healthy foods than your body needed for energy.
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The excess calories you consumed over that long period of time is stored as fat
and results in weight gain.
Unfortunately, there is no “magic” overnight solution. And you should run from
anyone that claims to have a “magic pill” for losing weight overnight.
Sure you may lose a few pounds quickly, but “pills” won’t work long-term. The
weight will come back.
And that’s not what I want for you. You deserve better than that.
However, if you are smart about what you eat – you can still enjoy an occasional
hamburger, a slice of pizza, or your favorite dessert while losing weight and more
importantly keeping the weight off.
It all comes down to understanding that all foods are NOT created equal. Some
foods are better for weight loss than others.
The key is understanding which foods accelerate your weight loss and produce
the quickest results…
And that’s what I am excited to share with you today!
This 30-Day program above is a scientifically proven method for losing fat – and
more importantly keeping the fat off – as rapidly and safely as possible, while
building muscle.
I’ve discovered 3 little-known, natural, and powerful super foods capable of
cleansing your body of all toxins, metals, and acids AND helping you lose excess
weight faster than you may have imagined possible.
I still find it amazing that these 3 super foods remain such a secret. As you’ll see,
adding these “super foods” to your daily diet is incredibly simple.
These super foods can increase your energy and vitality, and make you feel 20
years younger practically overnight.
If you follow the simple steps I’m about to share, you will be shocked at
how quickly you can shed pounds and shred fat….even if you do indulge in
an occasional hamburger, fries, or slice of pizza.
Believe me, I could write a book on these three super foods but for now I’ll just
give you the quick highlights…
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Super Food #1: Spirulina
Spirulina is an amazing super food that provides a
concentrated source of protein, vitamins, antioxidants,
and other nutrients.
Some consider spirulina to be the ultimate health food
because you will never have to take another vitamin
again!
Spirulina, a type of blue-green algae, is an incredible super food that provides a
concentrated source of protein, vitamins, antioxidants, and other nutrients.
As one of the oldest life forms on Earth, the use of spirulina as a food source
dates all the way back to 9th century Africa.
According to legend, spirulina was used by Aztec warriors in 16th-century Mexico
to boost their energy before battle.
In the US, spirulina is mostly used as a nutritional supplement or an ingredient to
add nutrient power to smoothies
However, in other parts of the world, spirulina is regarded as a valuable food
source to prevent malnutrition. As a matter of fact the United Nations has
declared spirulina “the best food for the future.”1
Spirulina is a source of vitality and life energy. Consuming spirulina usually
results in a noticeable increase in energy and overall health.
It supplies nutrients needed to cleanse and heal while providing protection from
all kinds of cancers as well as many metabolic diseases including obesity in
children and adults.
It's common knowledge that we should all eat fish its high omega-3 fatty acid
content.
Yet where do fish get their high omega-3 content?
From blue-green algae like spirulina!
Omega-3s are essential in fighting heart disease, reducing arthritis, osteoporosis,
diabetes, and depression as well as lowering bad cholesterol.
The high content of vitamin B12 makes spirulina excellent for the development of
healthy nerve tissue and the metabolism of every cell in the body.
1
http://www.hunger-undernutrition.org/blog/2011/03/micro-algae-spirulina-the-solution-to-malnutrition.html
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This means spirulina helps with nerve damage and diseases such as
fibromyalgia.
Spirulina is also known for its high content of beta-carotene, which is converted
into vitamin A, an essential nutrient needed for healthy immunity, teeth, bones,
mucous membranes, skin and eyes.
To help shred fat faster: For the next 30 days, mix 1 tablespoon of spirulina in
water twice per day – once in the morning and again in the evening. Or you could
add it to your favorite smoothie recipe.
Super Food #2: Cacao
Cacao is a raw form of chocolate. But did
you know that not only is it a powerful
aphrodisiac, it is said to be the most pure
form of vitamin C?!
Cacao can give you enough energy to
replace your morning cup of coffee. Or
you can add it to your coffee to create a
more healthy and flavorful morning
beverage.
Cacao’s biggest health benefit could be that it is one of the strongest antioxidants
on Earth.
Cacao has more antioxidant flavonoids than any other food tested so far –
including blueberries, red wine, and both black and green teas.
In fact, cacao has up to four times the quantity of antioxidants found in green tea.
The long list of health benefits provided by antioxidants includes:
Promoting Heart Health: Helps dilate bloods vessels, reduce blood clotting, and
improve circulation. Helps regulate heartbeat and blood pressure, lower LDL
cholesterol, and reduces the risk of stroke and heart attacks.
Protection from Environmental Toxins: Helps repair and resist damage
caused by free radicals, and reduces the risk of certain cancers.
Serotonin: Cacao raises the level of serotonin in the brain; thus acts as an antidepressant, helps reduce PMS symptoms, and promotes a sense of well-being.
Endorphins: Cacao stimulates the secretion of endorphins, producing a
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pleasurable sensation similar to the runner’s high a jogger feels after running
several miles.
Phenethylamine: Phenethylamine is created within the brain and released when
we are in love. It acts as a mild mood elevator and anti-depressant, and helps
increase focus and alertness.
Anandamide: Anandamide is known as the bliss chemical. Cacao contains both
Nacylethanolamines, believed to temporarily increase the levels of anandamide in
the brain, and enzyme inhibitors that slow its breakdown. It also promotes
relaxation, and helps us feel good longer.
Essential Minerals: Cacao beans are rich in a number of essential minerals,
including magnesium, sulfur, calcium, iron, zinc, copper, potassium and
manganese.
Magnesium: Cacao could be the world’s #1 source of magnesium. Magnesium
balances brain chemistry, builds strong bones, and helps regulate heartbeat and
blood pressure. Magnesium deficiency, present in 80% of Americans, is linked
with PMT, hypertension, heart disease, diabetes and joint problems.
Sulfur: Cacao is high in the beauty mineral sulfur. Sulfur builds strong nails and
hair, promotes beautiful skin, detoxifies the liver, and supports healthy pancreas
functioning.
Essential Fats: There is a misperception that chocolate is fattening. In truth, the
fats in cocoa butter are healthy fats. Cacao contains oleic acid, a heart-healthy
monounsaturated fat, also found in olive oil that may raise good cholesterol.
Appetite Suppressant: Yes, that's right! Raw chocolate actually has appetitesuppressant properties and often added to weight loss products to help control
hunger!
Aphrodisiac: Chocolate has long been the food for lovers and is a symbol of
sensuality and sexuality. The ancient Aztecs gave chocolate as wedding
presents and other South American civilizations believed that chocolate was the
food of the heart.
To help shed pounds faster: For the next 30 days, create a delicious tasting
energy boosting beverage by mixing 1 tablespoon of cacao with water, almond
milk, or your personal favorite healthy drink. Do this twice daily – once in the
morning and again in the evening.
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Super Food #3: Goji Berries2
Also known as wolf berries, goji berries
have been a staple of traditional Chinese
medicine for thousands of years.3
Goji berries have a natural tinge of
sweetness combined with a very slight
herb-like taste.
They also contain tiny seeds that add a nice texture to your meals.
You can eat goji berries raw or soak them in hot water. You can also add goji
berries to trail mixes, smoothies, or as a garnish to salads or yogurts.
A 500-gram bag of dried goji berries usually costs about $15 to $20 at most
natural food stores. Organic goji berries have been known to sell for $30 to $40.
You may find the best bargains at local Asian stores. Yet I’ve discovered an even
more affordable source I’ll share in a moment.
Goji berries are loaded with beta-carotene – an important nutrient known to help
promote healthy skin.
Goji berries can also help boost the immune system and protect the eyes. And
goji berries are an excellent source of vitamin C that can reduce tough cold
symptoms.
Even better, goji berries are low in calories, fat-free and are packed with fiber —
which also helps you manage weight and go the bathroom on a regular basis.
Finally, goji berries are an excellent source of antioxidants. They contain 21 trace
minerals, and 15X the iron of spinach.4
To increase energy and accelerate weight loss: For the next 30 days, add a
serving of goji berries to your daily routine. You could even mix all 3 super foods
– spirulina, cacao, and goji berries – with your favorite fruits in a blender to create
a super food smoothie!
So that’s it. Pretty straightforward, right?
2
http://www.huffingtonpost.ca/2014/03/28/goji-berry-benefits-_n_5044948.html
http://www.huffingtonpost.ca/2014/03/28/goji-berry-benefits-_n_5044948.html
4 from the Beyond Diet upsell
3
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I’m absolutely convinced beyond the shadow of a doubt that spirulina, raw cacao,
and goji berries are three of the healthiest super foods on the planet.
Yet I’ll admit it was a challenge to narrow it down to just 3 super foods because a
healthy diet obviously consists of more than just these three foods. So let me
share…
A Short List of Other Super Foods…
Lecithin is vital to the construction of your cells. It also repairs liver damage and
improves memory.
Pea Protein is packed with branch chain amino acids. BCAAs help you lose
weight by keeping you full between meals.
Chlorella is one of the earth’s oldest, health-boosting organisms.
Wheatgrass – just a single scoop of this super food is equivalent to 5 full
servings of fruits and vegetables.
Slippery Elm Bark cleanses your body from the inside out.
Alfalfa is known as a cure for kidney problems, reduces swelling, and nourishes
the digestive, skeletal, glandular, and urinary systems.
Bilberry promotes cardiovascular and eye health.
And kelp helps reduce water weight and toxins in the body.
If you’ve struggled to lose weight or constantly lack energy, then simply adding
these super foods to your diet along with the other strategies you’ll discover in
this proven program will be a real game-changer for your overall health and
weight loss.
Yet if you’re like most people, then you have a very busy life. You have a job, a
spouse or significant other, and possibly children.
And you have other interests that could include church, volunteer work, sports,
pets, and on top of all that you have a social life.
Believe me, I understand!
And that’s what led me on my search for…
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The ULTIMATE Super Food Solution…
After months of experimenting, I finally discovered a fantastic product that
combines ALL of the super foods I’ve told you about – and over 70 natural and
organic ingredients in all – into one super healthy powdered drink mix.
It’s called Athletic Greens® – the world’s first premium super food cocktail.
At first I was skeptical because not many of these types of products deliver on
their promises. So I put this one to my demanding tests and held it to my
stringent standards.
From the beginning I was impressed with the long list of high-quality
ingredients but that alone was not enough for me.
So I tracked down the creator of Athletic Greens® and grilled him with tough
questions about the ingredients and the manufacturing process.
I came away from the meeting impressed by his research and the sources of
the organic and natural ingredients they used.
At the end of my investigation, I was convinced Athletic Greens® was far and
away the best supplement I had ever found
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Why do I make this bold statement?
Let me give you a long list of reasons why I consider Athletic Greens®
my personal “nutritional insurance”…

Each serving of packs the antioxidant equivalent of 12 servings of fruits
and vegetables (something sorely lacking in the typical American diet)…

It contains over 70 organic and natural ingredients from the highest
quality sources that can be found around the globe…

It contains countless nutrients and minerals that can’t be found in
everyday foods…

It contains essential prebiotics, probiotics, and digestive enzymes to
promote and improve gut health…

It can help you accelerate weight loss and achieve optimum health in
just 30 seconds per day…

It gives you a healthy and sustained energy boost without any crash…

And perhaps best, it tastes absolutely fantastic!...
As you can clearly see, Athletic Greens® isn’t like other supplements.
It has been a real game-changer for me and my family. This is my
“go-to” all-in-one greens drink.
That’s why Athletic Greens® gets my seal-of-approval.
So what’s the biggest difference?
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An Abundance of Natural, Organic, Nutrient-Dense
Ingredients Combined into a Single Green Powder...
Most supplements are not natural. They’re actually manufactured in a lab in a
process that provides a small fraction of the nutrients, vitamins, and minerals
found in nature’s whole foods.
Athletic Greens® is made with the highest quality whole foods available. Even
better this powerful combination of super foods is freeze-dried when they are
at their freshest to preserve as much of nature’s nutrition as possible.
And there are no shortcuts taken in creating the product either. Instead of
using the standard (and cheaper) hot-milling process, each and every
ingredient in Athletic Greens® is cold-milled to maintain its integrity before
being combined into a single delicious and super healthy green powder.
The synergistic effect of combining these 70+ organic and natural ingredients
in very specific quantities and combinations provides incredible health
benefits you’d never get from eating each ingredient individually.
Shortly after adding Athletic Greens® to my daily routine, I felt more
energized and alive than I’ve felt in years. Most people notice the difference
after just a few days.
And it gets even better…
Aside from the tremendous health and weight loss benefits, Athletic Greens®
is…
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A Simple, Great-Tasting
Weight Loss Shortcut…
Most of these healthy green powders taste like grass clippings. That makes
them tough to swallow and gives you good reason NOT to use them.
Athletic Greens® is naturally sweet. And all the health benefits I’ve covered so
far are packed into a single scoop you can consume in just 30 seconds per
day.
Whether you mix it with a glass of water or add it to your favorite smoothie
recipe, you’ll look forward to this ultra-healthy energy boost every day.
After all you’ve discovered about super foods today, I think you’ll agree that
Athletic Greens® is hands down the single best and fastest way to nourish
your body with the nutrients it needs every day.
It will also help you achieve optimal results in the shortest amount of time
with the 30 Days Fat Loss and Muscle Building program.
It’s also important to point out that Athletic Greens® contains absolutely no
synthetic chemicals, artificial colors, flavors, preservatives, or sweeteners of any
kind.
And you won’t find any GMOs, herbicides, pesticides, wheat, dairy, gluten,
corn, lactose, sucrose, dextrose, egg, yeast, peanuts, or animal products in
Athletic Greens® either.
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So it’s suitable for just about everyone on the planet regardless of allergies or
dietary preferences.
Don’t just take my word for it though. Here is what some of the most
respected health and fitness experts have to say about Athletic Greens® ….
Based on my own personal experiences and those of my clients, I’m
absolutely convinced you’ll see similar results.
This is an easy decision because there is NO RISK whatsoever. Athletic
Greens® comes with a no-questions-asked 60-day Money-Back-GUARANTEE.
In other words, if you don’t agree that Athletic Greens® is the best supplement
you’ve ever tried and that’s it’s not all I’ve promised…
In fact you’re anything less than 100% completely satisfied for any reason at all –
even if you don’t like the label…
You can return the bottle (even if it’s empty) for a FULL REFUND of the entire
purchase price.
That your personal GURANTEE that Athletic Greens® will deliver all the health
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and weight loss benefits you expect and deserve.
Remember, contains over 70 organic and natural ingredients. You’d spend A LOT
more and waste hours of valuable time trying to source these ingredients yourself
– if you could even find them.
And each super healthy scoop packs the nutrient value of 12 servings of fruits
and vegetables you can enjoy in just 30 seconds for less that the price of your
morning cup of coffee.
If you’re truly serious about accelerating your weight loss results, you won’t
hesitate to take advantage of this great product. CLICK HERE TO GET YOUR
GREENS NOW!
Get a Head Start on Your
Transformation with
Athletic Greens!
Remember, with the protection of a 60-Day Money-Back GUARANTEE, this is
truly a RISK-FREE opportunity. You have nothing to lose and everything to gain.
Click Here to Get your Greens NOW!
Now that you know about these spectacular super foods and Athletic Greens®, I
want to show you some delicious recipes I have created to set your taste buds
on fire!
Although Athletic Greens® is delicious when just mixed with water, sometimes I
like to spice it up a bit!
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As it is in powder form, it’s perfect for mixing into your morning smoothie.
After years of spending hours in my kitchen making a mess, I have discovered
some of the most nutritious, appetizing, and CRAVING-FIGHTING smoothie
recipes.
Here are some of my absolute favorites that I’d recommend you start making
today!
Green Coconuts
Ingredients:
Makes: 1 serving
 8-10 oz. coconut water
 Crushed ice
 1 scoop Athletic Greens
How To Make This Smoothie:
Blend ingredients on high for 2 minutes. Enjoy.
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Go Go Juice
Ingredients:
 1/2 c. unsweetened grassfed kefir of choice
 1 scoop Athletic Greens
 1 Tbsp. cacao powder
 1 tsp. cinnamon
 1 tsp. turmeric
 1/2 c. water
How To Make This Smoothie:
Blend on high until smooth.
Blue Boost
Ingredients:
 1 c. organic baby spinach
 1/2 c. organic arugula
 1 Tbsp. Athletic Greens
 2 slices fresh avocado
 1/3 c. organic frozen
blueberries
 2-3 organic frozen
strawberries or fresh
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vine ripe strawberries
 1 c. filtered water
How To Make This Smoothie:
Rinse and wash greens and fresh strawberries, if needed.
In your blender of choice, add the spinach and arugula first, then the remaining
ingredients with filtered water.
Blend on high until smooth.
ACV Tonic
Ingredients:
 1 1/2 Tbsp. Bragg's
Apple Cider Vinegar
 2 tsp. honey
(adjust to taste)
 1 scoop Athletic Greens
 8 oz. water
How To Make This Smoothie:
In a shaker or blender, add ingredients
and mix until smooth.
Last chance…..If you missed it before, make sure you pick up your Athletic
Greens®. Click here now!
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