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Ready to learn how to lose weight fast, and keep it off, while dramatically reshaping your body: toning your arms, belly, hips, thighs, back, and calves? If you are following the best workouts in the world, but your diet is ultra low in calories and nutrients, you will not lose fat. Simply put: when you deprive your body of the calories, carbs, fats, proteins, vitamins and minerals it needs, it will find protein and calories wherever it can.
Sounds like a horror movie, right? Like some kind of super advanced bio-terroristic plague unleashed on the world. In fact, this method of dieting actually slows your metabolism, and leads you down a path to eating so little that your body falls into starvation mode. The truth is, to rapidly lose stubborn body fat, you must avoid the Starvation Response at all costs. In fact, not only are you encouraged to eat a lot, you must eat enough calories to take advantage of the Starvation Response arch-enemy: the Thermic Effect of Food.
How cool is that? You get to eat a lot of great food, and it forces your body to burn fat damn-near around the clock. When you follow a low carb diet, your body is forced to burn the fat you eat, and your body fat, for fuel. See, when you go without carbs for too long, your body stops producing the ultra-important fat-burning hormone Leptin.
How can you combine the rapid fat loss from low-carb diets with a constantly elevated leptin level? Quite simply, you combine low carb days with high carb days to keep your body constantly oscillating between burning fat, and replenishing your leptin levels.
Jogging… Spin classes… Long, incline walks on the treadmill, Row machines… Group exercise classes Cardio is also incredibly inefficient. You also hate the way your knees, ankles, hips, and back feel after jogging. How much faster would you get your dream body if you could shred fat for hours after a simple minute workout a few times a week?
When you apply this secret anti-cardio method to your diet and workout plan, you will literally start seeing changes on the scale… and in the mirror… this week! Most athletes who were shredded - football players, track and field athletes - never jogged. In fact, the women who ran track were lean, cut, and had powerful, sexy bodies… yet they never did long distance running.
Suddenly, it dawned on me: the way these athletes train is PERFECT for fast fat loss because their methods sent their metabolism into hyperdrive after every workout. Combine that with a healthy diet and you have the shortcut to a lean, sexy physique.
In fact, I took what those athletes were doing and modified it so that my mother and sisters could perform these workouts easily, even at home with ZERO equipment. Of course, they usually end up helping almost no one. Frankly, they try to feed you long workouts full of exotic exercises in the hopes that something in those workouts will accidentally work for you.
How much better would life be if you could permanently lose fat without spending hours in the gym? You can do these workouts at home , even if you have little to no equipment. Simple, these workouts are designed for your body type.
In fact, we have worked tirelessly to make this incredible, life-changing info extremely affordable. I could never deliver this kind of value in an hour, even dozens of hours. When I think back to helping my mom and my sisters I know that my mission is to put an end to women like you being confused about how to get into shape fast, yet being constantly misled by the fitness industry.
I personally guarantee that you will be absolutely blown away by your rapid results. Simple Explainer videos of every exercise showing the exact form you need to get amazing results. Sample customized diets you can easily adjust to your body and food preferences to get bikini ready.
An Easy to follow calendar showing you the workout you need to do for that day to get slimmer, fitter and sexier. Follow along ab workouts-full of fast toning moves. Fast, easy 15 minute HIIT cardio workouts to burn fat fast without long boring sessions on the treadmill. Access to a private Facebook group run by one of our top trainers. Ask them anything 5 days a week! The 1 big mistake most ladies in the gym are making that keeps them from being lean, toned and sexy How to shape, tone and sculpt your body into the shape you want to present to the world The secret to having lean sexy legs and a high tight, tush-faster than ever before.
The truth behind whether men and women need to train differently. The answer will surprise you and will shrink your belly, butt and thighs. The super intense insider secret of how to use resistance to sculpt a lean sexy body. The correct way to train to burn more calories than you ever imagined possible. The demystifying truth behind the 5 key myths about women using resistance training to slim down, tone up and feel totally confident.
The single most important way to create unstoppable motivation for you achieving your hot toned body goals by asking yourself 2 very important questions. An exclusive look into when and how often to eat to a have a firm butt and toned legs. The insider secrets of calculating the amount of calories you need every day to have lean, sexy legs, abs, back and butt.
My peak performance nutrition program that allows you to customise your own nutrition plan. The truth behind how to calculate your own nutrition needs so you can tone every part of your body. My 10 point nutrition check list for flat abs and sculpted arms. An exclusive look into the 3 ways supplements can propel you towards a lean sexy body. The 7 Commandments of Strategic Weight Training for a slim, strong, sexy look. With Toned in 90 Days, you are getting 10 times the insider tips and training I could ever give any one of my clients in one hour.
I personally guarantee you will be absolutely Thrilled with your investment in Toned in 90 Days. In the unlikely event No one will ask you any questions. No Hassle. This is the fairest Guarantee I can Offer! YOU be the judge, jury. You can continue with endless hours of boring cardio for dismal results or half starving yourself only to see your weight shoot right back up again after dieting…. OR You can change all of that today and jumpstart your journey to a slim, strong, sexy you.
The ball is now in your court. You know how life is. Every now and then a moment arrives or comes along that changes everything. Toned in 90 Days completely turns the tables on how to build a toned body with flat toned abs, a high tight tush, and jiggle free arms.
You now have access to everything you need in one place to get the slim sexy body you want. You have an exact roadmap for success. The first group performed.
Your job now is to begin sprinting. The 90 day nutrition and training p. Copyright Notice This copyrighted work has been licensed for private use only and any other use of the whole or any part of the material including adapting, copying, issuing copies, unauthorized lending, public performance, broadcasting or making the same available to or via the internet or wireless technology or authorizing any of the foregoing is strictly prohibited.
All copyrights are reserved. Disclaimer and Legal Notices The information provided in this guide is meant to be used for educational purposes only. Please consult your physician to ensure you are healthy enough to follow the tips given in this guide.
I am not a doctor and this is not supposed to be taken as medical advice. This is what has worked for me and what is shared from current research. This is for informational purposes only and the author does not accept any responsibilities for any liabilities.
Please be responsible adults. Notice what the vast majority of the ladies are doing? Chances are they will either be pounding away at their long slow cardio or sticking to the machine area and repping out with baby weights. If you revisit that same gym in a month, the same women will be doing the same exercises. Their bodies will be looking just the same, too. Heavy weight training. Because many women are still hung up on the fear of gaining too much muscle. Nothing is further from the truth.
Weight training will not make them overly muscular. What weight training will do is to allow a woman to craft her body the way that she desires. Muscle is what gives your body its shape. Toned , lean muscle is sexy. This book will provide you with the blueprint for a strong, sexy, toned, lean body. Do women need to train differently than men? To build and shape muscle, men and women need to train the same way. That means going heavy and going hard. Progressive Resistance — They Key to Success The key to shaping and sculpting your muscle is progressive resistance.
Do that consistently and you will see your body transforming before your very eyes. Weight Training boosts your metabolism - Weight training produces what is known as the after-burn effect. This is when you keep burning calories after your workout because the workout actually boosts your metabolism. After a weight training session, you have to repair and replenish spent muscles - that takes a lot of calories. A full body work-out will strengthen all of your joints and increase overall bone density.
Weight training makes you stronger - A stronger body will allow you to perform your daily activities with less stress. Weight Training combats the effects of aging - More and more elderly folk are being referred by their general practitioners to the gym and specifically put on a weight training program.
Because of the plethora of studies that have proven that weight training is one of the best things to beat the ill effect of old age. Not only does it improve cardiovascular efficiency, strengthen bones, muscles and organs but it also improves neurological function and brain power. When it comes to the female side of the sport, those false beliefs, myths and strident opinions are magnified.
As a result, a number of false beliefs have come to be accepted as common knowledge. Myth No 1: Lifting weights will make you too masculine Weights are a tool. You are in control. On the other hand, if your goal is to develop a sleek, athletic look, weights will get you to that goal, too.
And, because bodybuilders use weights, it naturally followed that weight training would slow you down and make you more unathletic, right? Wrong Weight training will, in fact, make a person a better athlete.
A stronger muscle can contract more quickly, thus producing more power. Thankfully sports coaches have been dragged out of the dark ages on this one. Most of them even employ strength and weight training coaches. Because they know that weight training produces better athletes. Myth No 3: Weight training will make your breasts smaller the truth: Your breasts are composed of fat.
As you get leaner, some of that fat will go, along with the fat from other parts of your body. In fact, your chest training will lift and shape the pectoral muscles behind your breasts. This will, in effect, make your breasts appear larger. Myth No 4: Women should stay away from the heavy weights the truth: To build muscle you need to lift heavy weight. Muscle responds to the stress that is placed upon it by way of resistance.
If the weight is too light, the body will have no reason to respond. Your rep range, then, needs to pyramid down to heavy sets of six, with that last rep being the last one that you can do with that weight while maintaining strict form.
Myth No 5: Women need special supplements the truth: The multi-billion dollar supplement industry would love you to believe that women and men need different supplements. The truth is that, despite those cute pink protein powder containers, men and women both have the same needs when it comes to building muscle. They can both share the same protein tub and the same creatine bottle.
Myth No 6: Women should do weights for muscle building and cardio for fat loss the truth: Both will burn calories. But only one will burn calories AND shape, reconfigure, firm up and build your body. Most people underestimate the amount of calories they can burn if they know how to train with weights properly for fat loss.
If you have time to do both weights and cardio, do both. In stant gratification versus long-term benefit: Mouth watering muffin versus a lowered cholesterol level in old age. Cookies and Cream Ice-cream versus fitting into your jeans. Triple sundae with chocolate sauce versus lowering your risk of Type 2 Diabetes. So you want to get in shape? To lose weight? Why do you want to lose weight? Remember the words of German philosopher Friedrich Nietzsche. He who has a why to live can bear almost any how.
Getting emotionally involved with your goal will deeply impress your why into your subconscious. The subconscious is the seat of your unthinking actions - your habits. Every message that filters through to it is accepted without question and acted upon automatically. That is exactly where you want your weight maintenance habits to be because the subconscious always expresses itself in physical form - positive behaviours that will reinforce your goal.
In the remainder of this section, however, we are going to assume that weight loss is the goal. It could in fact be the opposite — to gain muscular body weight. Stop and ask yourself right now, just why you want to lose weight. Here are a couple of key questions to help you identify that reason: 1 2 What is important to you about reaching your weight goal? How will your life be better after you have achieved your weight goal? For some people, looking their absolute best for an upcoming event, such as a wedding, is their emotional motivator.
For others it is to be able to be an active, healthy role model for their kids. Others may find that their emotional drive comes from maintaining their sex appeal in the eyes of their partner.
Once you have found your emotional driver, write it down in the following format. The emotional driver behind my weight loss goal is to. When I have achieved my goal I will feel.
Spirituality involves being in touch with your reason for being. Whether you were created, evolved or were placed here by aliens, you have ended up with a magical, unique and highly intricate machine that will govern your state of well-being until you die. Those who do believe in a Creator God have an obligation to Him to respect and maintain the amazing body that they have been gifted.
All of us owe it to ourselves to identify the spiritual reason that accompanies our goal. Find out what yours is and keep yourself accountable to it. Set Specific Goals Losing weight is not a goal. Body weight is composed of muscle, water, minerals, vitamins and fat, among other things. Your only ambition is to lose body fat. But even that goal has to be narrowed down. If you focus on the specific behaviours that will bring about your desired fat loss and set them as your goals, then the fat loss will take care of itself.
Your goals, then, should be to do with the actions and habits that will keep you on your weight management plan.
Set Measurable Goals Unless you have a means of measuring your progress regularly you will struggle to maintain your motivation. Set Stepping Stone Goals You definitely need a long-term goal - your ultimate physical look.
Your 3 monthly goal should revolve around such behaviours as recording your food intake and exercise every day, or increasing your cardio exercise duration by 15 minutes per day by walking at a slightly uncomfortable pace. Your daily and weekly goals should revolve around the exercise and eating disciplines that are immediately before you. Record Your 3 Month Goal Write your 3 month goal on a business sized card and get it laminated.
Write your goal in the present tense as if it has already taken place. The date is date in 3 months time , and I am now doing everything I can to get me to my desired weight, including recording my daily food intake and workouts every day. Now that you have your card you need to carry it with your everywhere your go.
Every 90 minutes make sure that you pull it out and read it to yourself. Visualize Your Goals One of the most interesting innovations in sports psychology over recent times has been the rise of visualization, or mental rehearsal. Sports teams the worldover are using it to build an unconquerable mental drive toward goal attainment.
You can do it on your own by mentally rehearsing the achievement of your goals. See yourself doing everything that you need to in order to have a perfect goal attainment day, from springing out of bed, enjoying a healthy nutritious breakfast, powering through an invigorating, calorie depleting work-out and then enjoying an energy restoring post work-out shake.
Type up, print out and laminate your 3 monthly goal. You now have a roadmap to turning every endeavour, every goal, every quest into an unquestionable reality. You are able to unleash the power of your subconscious in conjunction with your mind muscle connection to become unstoppable.
How to Defeat Procrastination Procrastination affects all of us. We seem to have an inbuilt tendency to put off the things we know we have to do, even when we appreciate how good they are for us. Here are 3 powerful techniques to prevent procrastination sabotaging your exercise ambitions: The 10 Minute Rule — If we perceive that a job is going to be hard work, we develop an aversion to it in our minds that leads us to keep putting it off.
However, when we break the larger task down into smaller, more manageable chunks, it suddenly becomes much easier to think about. With your exercise sessions, rather than thinking of a minute workout, chunk it out to a 7 minute warm up, 10 minutes of resistance training, 10 minutes of cardio and then a 7 minute warm down.
What do you want to do? How will you feel after doing the task? The very act of putting the task down in writing will make you visualize yourself already doing it. Ultimate Goal VS Immediate Desire — The battle between long term goal and immediate desire is always going to be a losing proposition for the goal.
But, you can win in this standoff every time by simply making your ultimate goal and you immediate desire switch places.
Then mae your ultimate goal into something that you insist on right now. We can get you on the right path and killing it! Email: support vinsanityshred.
In this section we will step you through a nutritional plan that will provide you with the anabolic environment to support your body shaping efforts. Or do you eat a perfect diet for a few days in a row and then let your diet go to hell for the next few days? You have to give your body the fuel when it needs it if you want it to perform. Our bodies will assimilate everything you eat and excess calories will be stored as fat.
Contrary to recent media reports, carbs are not your enemy. Protein requirements for weight trainers are higher also. Those who regularly engage in weight training exercise are routinely breaking down muscle tissue. They need extra protein to repair all of this damage. We need it ready to ingest about 30 minutes after a workout when muscle protein synthesis is at its highest. You should aim for g of protein at this time and a total of 0.
Reduce processed refined carbs as much as possible. In clude a mixture of both starchy carbs and fibrous carbs on your plate. Here is a list of refined carb and sugar laden foods to avoid like the plague: 1 French fries and other deep fried foods 7 White bread and flour products 2 Ice cream and milkshakes 8 Energy drinks 3 Doughnuts and pastries 9 Hot dogs and fast-food burgers 4 Sweets and confections 10 Sugary breakfast cereals 5 6 Sugar sweetened soft drinks Sugar sweetened juice drinks 11 Pizza 21 www.
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Hi Lorelle, thanks for taking the time out to write such a thoughtful review! We are super pumped that you are appreciating the guided workout programs, especially our brand new MOVE program! Glad you are enjoying! Good luck on your journey and let's smash those goals! My main issue is the diet portion of it. The App should be able to make it more personal, but instead, to do that, I need the old paper and pen. I wish the app could take my stats and show me meal options that work for ME, after determining MY recommended caloric intake.
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