Fat Loss Fast Track 40 Day Rapid Fat Loss Solution PDF

40-Day Rapid Fat Loss Solution
Fat Loss Fast Track

By Calvin Buhler, CSCS
www.rapidfatlossfasttrack.com 1
Fat Loss Fast Track
© 2012, Calvin Buhler. All rights reserved. Any unauthorized use, copy, sale, transfer,
reproduction, distribution or sharing of this information by any format or media is strictly
prohibited without the express written consent of the publisher or author. For inquiries
contact info@calvinbuhler.com.
2 www.rapidfatlossfasttrack.com
DISCLAIMER
The Fat Loss Fast Track program is for reference and informational purposes only and
is in no way intended as medical counseling or medical advice. The information
contained herein is not intended to diagnose, treat or prevent a disease or medical
condition and is not intended as a substitute for medical treatment.
Before making any changes in your lifestyle or embarking on the program outlined
herein, you should consult with a physician and/or a healthcare professional. If you
choose not to obtain the consent of your physician and/or a healthcare professional you
are agreeing to accept full responsibility for your actions. Use of the program herein is
at the sole discretion and risk of the reader. The author and publisher and their
representatives and affiliates are neither responsible, nor liable for any alleged harm or
injury to any person or entity caused directly or indirectly from the programming,
exercises, nutrition and supplementation contained in this program.
The information in this program is designed for healthy individuals 18 years of age and
older in good physical and mental health. If you have a history of heart attack, high
blood pressure, stroke, severe depression or gall bladder disease, consult your
physician. Do not begin this program if your physician or healthcare professional
advises against it. Women who are pregnant or lactating should not follow or use the
information in this program.
The information in this program is not designed to be a lifestyle program. It is strictly

designed for rapid, short-term fat loss and is not to be used for prolonged periods of
time.
The information in this program is meant to supplement, not replace, proper exercise
and nutritional programming. All forms of exercise pose some inherent risks. The
author and publisher advise readers to take full responsibility for their safety and know
their limits. Before practicing the exercises in this program be sure that your equipment
is well maintained and do not take risks beyond your level of experience, aptitude,
training and fitness. Do not lift heavy weights if you are alone, inexperienced, injured or
fatigued. Do not perform any exercise unless you have been shown the proper
technique by a certified personal trainer or certified strength and conditioning specialist.
If you experience any lightheadedness, dizziness or shortness of breath while

exercising, stop the movement immediately and consult a physician.
Fat Loss Fast Track
A WORD OF WARNING
The Fat Loss Fast Track program with its prescribed exercises and nutritional strategies
outlined is EXTREME! In fact, this program is so extreme that it will necessitate
changes in your regular lifestyle habits. Now, just because I say it is extreme does not
mean it is dangerous. In fact, if followed correctly, this program is very safe and very
effective. However, It is not for those who are merely “interested.” This program is for
those who are “committed” – seriously committed – to long-lasting, rapid fat loss.
The principles, strategies and techniques outlined in this program should not be used
for more than the duration of the program, which is 40 days or 6 weeks and this
program should not be performed more than two to three times in a year period of time
and never consecutively.
To give you an idea of how extreme and rapid this program can be, you can realistically
expect to see decreases in body fat in the range of 0.5% - 1% per week when following
this program precisely. With this rate of progress, you better not blink because you will
miss significant changes with your body every week.
The Fat Loss Fast Track program is not for everyone. It takes real commitment and a
serious sense of anger and resentment towards that person you see in the mirror
everyday. The Fat Loss Fast Track program is not easy and it is not nice. You will
experience discomfort to varying degrees each and every day on this program. But
then again, what did you expect? You can’t possibly expect to see rapid fat loss if you
remain stuck in your comfort zone like you have been doing. Most of you reading this
should not be following this program and even less of you actually have what it takes to
stick it out for the full 40-day duration. If this makes you mad – GOOD! Prove me
wrong and be one of the few who has what it takes to make it work.
For those of you who are ready – I mean really ready and really committed. For those
of you who are sick and tired of what you see in the mirror and are ready to take your
body to the next level and experience real transformation in record time, then the Fat
Loss Fast Track program will be the solution you have been hoping and praying for.
TABLE OF CONTENTS
INTRODUCTION 6
PROGRAM OVERVIEW 12
MEASUREMENT 30
NUTRITION 38
EXERCISE 59
REST & RECOVERY 92
INTERMITTENT FASTING 100
CONGRATULATIONS 105
ABOUT THE AUTHOR 106
Fat Loss Fast Track
INTRODUCTION
Discover How You Can Lose Up to 40
Pounds of Fat in Only 40 Days!
Finally, after more than 15 years of research, testing and real life experience, I’m
finally ready to reveal the breakthrough secrets I’ve figured out about how to
rapidly burn body fat, drop inches and eliminate built-up toxins in only 40 days!
Dear Fat Loss Friend,
Hi, I’m Calvin Buhler, author of Fat Loss Fast Track: 40 Day Rapid Fat Loss Solution
and creator of the Fat Loss Fast Track program. As a coach, trainer, author and
speaker my articles and programs have appeared in some of the most respected online
and print health and fitness publications and I have spoken from stages around the
world.
My training and nutrition programs have helped many people from all walks of life
achieve unbelievable results during their journey to getting and staying in the best
shape of their lives.
From packing 40 pounds of muscle onto the frame of a scrawny business executive to
getting a single mom of two to lose nearly 70 pounds and from assisting an overweight
teen to lose 60 pounds in 60 days to preparing Olympic athletes for the biggest
competition of their lives. Basically, I’ve spent almost every working minute of the last
15 years helping people transform their bodies, improve their performance and
ultimately experience a life of physical freedom.
You’re here today because you are sick and tired of looking in the mirror and not being
happy with what you see. This is not how you want to live your life. You want a body
you can be happy with, a body you can be proud of.
And I can definitely help.
But first, I have a story I want to share with you.
Every year for more than 10 years I would spend half the year doing just about
everything I could to gain as much weight as I could and then spend the other six
months doing just about everything I could to lose as much weight as I could.
I was – for lack of a better term – a physical schizophrenic.
Why Did I Engage In Such Insanity?

Good question!
Well, I was a wrestler! And if there is one thing wrestlers know how to do, it is CUT
WEIGHT!
As you may or may not know wrestling is a bodyweight specific sport. Meaning
whatever I weighed was the weight I competed at against others who weighed the
same. So began the insanity of gaining as much lean muscle as I could in the off-
season and then attempting to lose as much body fat and excess water as I could
leading up to the wrestling season. This did not give me much time to lose the weight.
To make a long story short, I personally experimented with my nutrition and exercise
programs and develop some techniques that worked.
Right or wrong, good or bad I learned a great deal about rapid fat loss. More
specifically…
What Works And What Doesn’t Work

Some of these secret techniques that I discovered went against all conventional
wisdom, but they worked extremely well and worked in a short window of time. For
example, I would lose up to 20 pounds in as short a time as a week and as much as 40
pounds in only a month and a half. If this sounds extreme that is because it is. I did not
do this for health reasons or for aesthetic reasons. I had one goal in mind and one goal
only and that was to get down to the lowest weight possible so I could compete.
Now fast-forward several years after I had finished competing as a high-level athlete – I
looked at myself in the mirror did not like what I saw. I had spent so much time helping
others get into great shape that I had neglected myself and I was not happy with my
body. Besides, summer was soon approaching and I could not stand to be seen in a
swimsuit with the way I looked. I had to do something drastic and quick.
My nutritional habits were relatively good, but far from perfect. I worked out just about
everyday in the gym too, but I just was not experiencing the same progress I once did
as an athlete. I decided at that moment looking in the mirror that I was going to get my
body into the shape I wanted once-and-for-all by following the same kind of training and
nutrition I did years before when I had to make weight.
Since I was already exercising regularly and pretty healthy with my nutrition, I knew I
had to do something radical and even extreme if I wanted to get rid of that extra layer of
body fat that had accumulated over the years. Having had the experiences I had as an
athlete with the education and experience I had as a health and fitness expert I knew I
could combine this together to create a rock-solid plan at rapidly shedding my excess
Fat Loss Fast Track
body fat while simultaneously maintaining and even increasing my lean muscle tissue in
the process.
After looking back on my workout and nutrition journals from my years as a college
athlete and analyzing what worked and what didn’t work to lose the weight, I eventually
came up with a strict nutritional plan and an equally rigorous exercise program that I
experimented with first on myself as a guinea pig and then, only after experiencing
healthy and safe results, shared with my clients.
But Not All Of My Clients

I was very specific and very particular with the clients I had try out this program. I only
allowed the clients who were in a time crunch and needed to get results fast because
they had a BIG event coming up like a wedding, anniversary, reunion or a vacation on
the beach and were extremely motivated to get some rapid results in minimal time.
By doing this I was able to test this program out on highly motivated individuals who
were in the perfect situation to benefit most from the time constraints I put on this
program. After a little fine-tuning with these clients I was able to dial in the ultimate
rapid fat loss program.
In a nutshell, what I am saying is that I have discovered what works as far as rapid fat
loss goes.
How to Burn Body Fat Fast

The Fat Loss Fast Track program specifically combines several unique fat loss
strategies that will allow the physiological and hormonal systems of the body to rapidly
burn body fat!
These five unique rapid fat loss strategies are:
• Increase Lipolysis
• Decrease Lipogenesis
• Increase free fatty acid breakdown
• Increase lean muscle tissue
• Increase metabolism
But these strategies alone won’t do you any good unless you are able to pair them with
actual tools that will allow you to effectively implement these strategies in a way that
makes sense and, most importantly, works!
So, what are these tools that put the rapid fat loss strategies to work? Here they are:
• A measurement tracking plan that is effective and usable
• A nutrition plan based on scientific breakthroughs and practical evidence
• An exercise plan that is simple and detailed
• A rest and recovery plan that is powerful and focused
• An intermittent fasting plan that is balanced and stable
What You Will Learn

These strategies and tools are all wrapped up into a convenient and simple-to-follow
program where I will actually fill you in on…
• The single most effective type of exercise you should be doing and the single,
least effective type of exercise you MUST to avoid if you want to rapidly lose
body fat
• The number one reason why what you have done in the past does NOT work for
fat loss and what you can do to TRIPLE the amount of fat you lose in a fraction of
the time by making a few simple adjustments to your exercise and nutrition
• My signature circuit routine that will multiply your fat burning results by more than
300% all by simply tweaking the order of exercises
• The right and wrong way to lose fat and how the right way makes fat burning
quick and simple
• Detailed listing of what food you should be eating and why the timing of your
meals is even more important than what you actually eat
• The only nutritional supplements you will ever need to burn the fat and keep it off
• The truth about what is really holding you back from experiencing the results you
are desperately seeking after
• My simple and natural secret to dropping inches from your waistline and
eliminating excess water weight and toxic waste build up
• How you can use strategic movement-based workouts to get 10 times the fat
burning results in half the time so that you maximize every minute you spend
working out
Fat Loss Fast Track
• The key to staying in a fat burning mode all day when you are outside of the gym
and all night, while you are sound asleep
• My focused 5 segmented approach that will have you losing more fat and
achieving lasting, permanent results
• Several key meal preparation strategies that will save you time and money while
providing you with enough nutrients to facilitate the fat-burning process
• How you will never go hungry with several, convenient and on-the-go feeding
opportunities throughout the day
• The scientifically-proven methods to gear your training and nutrition towards the
proper manipulation of your hormones to program your body to rapidly burn fat
and build muscle
• And that’s just the beginning
I’m Here to Completely Transform Your Body In Just

40 Days
Let’s face it, if you’ve read this far then you are a very motivated individual, which
makes you a perfect candidate for my 40-day rapid fat loss system. And because of
that, here’s what I’m going to do...I’m going to give you private access to my entire 40-
day rapid fat loss system. I will reveal to you the entire step-by-step process that I have
used on myself and on my private clients with amazing results. Are You Ready?
With the Fat Loss Fast Track system I’ve removed ALL the fluff, providing you with a
proven blueprint for losing up to 40 pounds of fat in 40 days or less and looking better
than you ever have before.
Basically, I’m giving you the past 15 years of all my research and first-hand experience
with my clients, from every walk of life, and myself. I’ve distilled all of this down to a
proven system so you don’t have to struggle to figure it out on your own or spend hours
researching other systems.
My ultimate motivation and goal is to HELP you succeed. I want you to get the body
you deserve, the body you have always desired.
With this program, you get the exact program that has been responsible for helping
many of my private clientele reach higher levels of success in their rapid body
transformation journey by shedding excess pounds and achieving a lean and sexy
physique they are very proud of.
If you are with me for the next 40 days you have a chance to lose up to 40 pounds, feel
better about yourself, get a whole lot healthier and, ultimately, look amazing.
Whether your goal is to lose those last few pounds of stubborn fat, lose a whole lot of
fat, kick start a healthier lifestyle, break bad nutritional habits or look good for that BIG
event coming up, the Fat Loss Fast Track program is your ticket to rapid fat loss and
lasting results.
This super-effective program can’t be found in bookstores and has only been available
to my personal clients up to this point. I have now opened it up to you and I am very
excited to share it with the rest of the world now. My hope is that you adhere to all of
the instructions and principles I teach so that you get the amazing results you deserve.
Make sure to tell your family and friends when they ask how you did it and please share
your success story with me by connecting with me at www.calvinbuhler.com.
Good luck and I look forward to hearing from you soon!
To your health and fitness,
Calvin Buhler, CSCS
Fat Loss Fast Track
PROGRAM OVERVIEW
Fat Loss Fast Track: 40-Day Rapid Fat Loss Solution is your 40-day transformation
plan, which focuses on one thing and one thing only – RAPID FAT LOSS. In other
words this program will transform you physically from the outside in and from the inside
out. If followed exactly you will literally transform the way you look and, more
importantly, transform the way you feel about yourself.
This program is not designed to help you develop healthy, long-term lifestyle habits, it is
not designed to help you get into shape or to learn how to eat properly. It is designed
specifically for rapid fat loss. It is designed for the person who wants to – and in some
cases, needs to – lose as much body fat as humanly possible in as little time as
possible. It is for the person who has tried multiple diets in the past with little or no
results, for the person who does not necessarily care why or how they are going to lose
body fat, they just want to lose it. It is for the person who wants to be told exactly what
to do to get the results they have been looking for and not why they are doing it.
Now, in my experience over the ten plus years of helping people transform their lives I
have discovered that there are essentially three reasons why someone would want or
even need to lose body fat rapidly.
First, they have some major surgical procedure coming up and their surgeon can’t
perform the surgery unless they lose a significant amount of weight first. I am not going
to address this issue because it is beyond the scope of this program. If you are in this
situation then put this program away immediately and follow the program your doctor
has recommended for you.
Okay, now that is out of the way, it is time to cover the other two, more applicable,
reasons why someone would want to rapidly lose body fat.
The first of these is because they have a BIG event coming up in a relatively short
amount of time. Typically, this big event is a wedding, reunion, anniversary or a
vacation where they will be donning a swimsuit and, of course, want to look the best
they can.
The final reason I have discovered why someone would want to rapidly decrease their
body fat is because they have become so complacent with their life and their situation
and have even become paralyzed and overwhelmed with their situation that they do not
even know what to do or where to begin. They are not happy with where they are at
physically in their life. They more than likely have already tried to live a healthy lifestyle
or even ate nutritiously but to no avail and have consigned themselves to believing they
will never be able to lose the weight. They settle on the idea that they have some
genetic pre-disposition to being “fat” or that they have a thyroid issue and it is just no
use in trying anything again.
So, whichever situation you fall under and it really does not matter which one it is.
Whether your motivation is to get your body looking lean and strong for a wedding,
reunion, anniversary or cruise that is coming up, or whether you are finally ready to
ferociously kick start the fat burning process in your life this program will work and, in
fact, was designed specifically for this purpose.
Here is the reason why this program will work for you when so many other programs
have not done a bit of good for you. It is actually a little secret that is a closely guarded
secret in the fitness industry. In fact, it is so secret that most coaches or trainers have
no concept of it at all.
It is something that took me a long time to really understand and fully embrace even
after I discovered it. And if a coach or trainer is lucky enough to have heard of it, then
chances are they will not let you or anyone else in on it because it is just too radical for
most people to wrap their heads around and, even more, to actually implement it.
So here it is:
Unbalanced Focus
The reason that most fat loss programs and diets do not work for the vast majority of
people is because the only way to experience rapid fat loss is to go through a period of
what I call “unbalanced focus.” This may sound like an oxymoron of sorts, but if you
Fat Loss Fast Track
truly want rapid fat loss you must literally force your body out of its comfort zone through
intense focus and radical instability.
Here, I will explain…
In order for you to have gotten to the point where you are at right now, physically, in
your life you were probably already living a life that was completely out of balance.
So why would you expect to be able to lose that excess body fat and get lean, trim and
fit using a “balanced” approach? Seriously, ask yourself this question. The healthy,
balanced approach is great for maintenance and for a lifelong routine to follow, but it
just does not work if you need to make major changes, fast. No doubt you have tried
the healthy, balanced method before and if it had worked, you would not be reading this
now.
You have spent a good portion of your life living out of balance. Now it is going to take
another period of unbalanced living to get you where you want and need to be. You
have to “tip the scales” in the other direction in order to bring your life back into balance.
I realize this goes against most healthcare professionals opinions, but in order to fully
realize this you must swing the pendulum as far to the other side as possible before you
can settle down in the middle somewhere with a healthy and balanced program.
The reality is, in my many years as a health and human performance expert; I have
never seen anyone experience rapid fat loss using the healthy, balanced approach. Of
course, I am not talking about a life-long program here. You are not in this program for
the long haul. This is a full on sprint not the proverbial marathon where slow and steady
wins the race. I do not want you to be the tortoise in the race. In this situation you are
the hare and the hare wins every time.
Are You Ready?

Fat Loss Fast Track is a rapid fat loss program based on scientific research that is so
powerfully effective and efficient you can’t help but experience amazing results that you
will not even believe. I have seen it happen hundreds of times with my own clients and
even I can’t believe some of the results.
But make no mistake about it – this program is NOT for everyone. It takes a burning
desire with a laser focused and a “take-action” attitude. This is not a lifestyle program
or a long-term fat loss program. I have other programs for that which you can learn
more about by going to:
www.calvinbuhler.com
This is an extreme, unbalanced approach to rapid fat loss that works every time if you
are just committed and willing to make the sacrifice. And quite honestly, most people
are not as seriously committed or as ready as they think they are or as they need to be
in order to make the sacrifice involved to get the results they are seeking. If you do not
experience extreme frustration and anger when you think about your physical situation
then you are not emotionally ready for this program.
However, if you are physically and emotionally sick of not getting the results you have
so desperately sought after and if you are on the verge of tears every time you look at
yourself in the mirror or if you consciously avoid mirrors so you do not have to deal with
the emotional backlash that ensues and if you can commit the next 40 days of your life
Fat Loss Fast Track
to intense and focused habits, then you have found the solution you have been looking
for.
Why 40 Days?
The purpose of this 40-day program is to lead you into your own physical
transformation. As you start to align your body and mind with the universal principles
this program is based on, you will start to see that your transformation will happen
naturally. You will lose the weight that your body is ready to release and will increase in
lean muscle tissue creating a lean and sculpted look.
Why 40 days? This is a question I get all the time from my clients. They always want to
know, “why 40 days?” Why not 30 days or 6 weeks or 45 days like so many other
programs? Well, the truth is that the number 40 is a very significant number for a
variety of reasons.
The number 40 holds tremendous significance in many ancient cultures and

civilizations. In fact, an interesting feature about Hebrew and Greek (both ancient
languages and cultures) is in both of these written languages there are no numeric
characters. Where we have numbers and letters, they only have letters. So, in each
language the letters are also used as numbers. In a roughly similar way we do the
same thing in English with some of our letters and numbers. For example, “O” can be a
zero or a letter in the alphabet or “I” can be the number one or a lowercase letter “L.”
The context of how these letter-numbers are used tells us which meaning it is referring
to.
The same is true for numbers in the Hebrew and Greek alphabet.
MEM, the Hebrew letter for 40 Mu, the Greek letter for 40
Linguistically, the number 40 conveys several meanings. Some scholars believe it

means “many,” while others believe it signifies a “time of testing.” In the Judeo-
Christian ancient scripture known as the Old Testament, Moses and his people spent 40
years wandering in the desert where they were tested and trained before they were
prepared enough to enter into the holy land.
The number 40 can also signify a period of revival, renewal or purification. The earth
experienced 40 days of cleansing rain during the time of Noah in the very same ancient
text. Forty measures of water can purify a person according to Jewish tradition. To a
Catholic, the number 40 represents preparation, penance and purification. The time of
Lent in preparation for Easter lasts 40 days. To some Christians, 40 signify the testing
of person’s mortal nature.
It seems that 40 might be the time required to test oneself. According to some
theologians, the number 40 has the power to improve the spiritual conditions of all
things. Ancient prophets spent 40 days alone in the wilderness in order to experience
purification and come to a greater understanding of themselves and their purpose here
on earth.
From a behavioral standpoint, 40 days seems very significant when overcoming bad
habits and creating true change in life. Many behaviorists believe it takes a total of 40
days to truly break a habit and replace it with a new one. According to the ancient
Jewish mystical text, the Kabbalah, it takes 40 days to ingrain into a person a new way
of being. Needless to say, it is a proven length of time for anyone to make a lasting
change in his or her life.
This is what I am aiming to do in this program – I want to radically wipe out the old and
prepare you physically for the new. In as little as 40 days you can radically transform
your physical body. Here in this program, I will tap into some of this same ancient
wisdom to address your desperate need for physical change. And do not be surprised if
you experience transformation from a spiritual and mental dimension as well because
your body, mind and spirit are all connected. You can’t change one without changing
the others.
Allow the next 40 days on this program to be a chance to see what you are made of.
You are not reading this book by accident. You did not discover this program by
chance. You are meant to be on this program right now at this exact moment in your
life. You are reading this at the right time and in the right circumstances in your life. If
you embrace and honor the inner voice that says you are ready to create a new reality
for your life, I am confident that you will find it here.
Below you will find an overview of the entire Fat Loss Fast Track program. I will lay out
the entire program – the measurements, the nutrition, the exercise, the rest, the
intermittent fasting and everything else you need to know and do to be successful.
Fat Loss Fast Track
Components of Fat Loss Fast Track

Several years of in-the-field testing with hundreds of my personal clients and my own
personal experimentation has taught me a few very important things about the Fat Loss
Fast Track program. Like I have mentioned before, this program is significantly different
than anything you have ever tried before and it is different because this program has
added a few very important, but often missing components to the rapid fat loss process,
which guarantees maximum results in minimum time.
The 40-Day Fat Loss Fast Track is divided into several components for maximum
effectiveness. It is important that you understand and adhere to these important
components because your success will depend on your ability to learn them and
implement them into your daily life.
Rapid fat loss requires attacking body fat and transforming the body using five distinct
strategies. These strategies are:
1. Increase Lipolysis (the breakdown of fatty tissue)
2. Decrease Lipogenesis (fat accumulation)
3. Increase burning of free fatty acids
4. Maintain and increase lean muscle tissue
5. Maintain and increase metabolism (T3, Thyroid) and optimal

hormone function
Now, in order for you to incorporate these five strategies into your program, you will
need to have a succinct plan. An all-encompassing plan that includes:
1. A measurement tracking plan that is effective and usable
2. A nutrition plan based on research and practical evidence
3. An exercise plan that is simple and detailed
4. A rest and recovery plan that is powerful and focused
5. An intermittent fasting plan that is balanced and stable
Nutrition Exercise
Measurement
Intermittent Rest &

Fasting Recovery
If you can incorporate each of these five strategies and follow the five plans exactly,
rapid fat loss and body transformation will occur. If you miss any of these, your
progress will be less efficient and even delayed or halted.
Now it is time to get practical and take a quick look at each of the plans you will need to
implement in this program over the next 40 days.
Measurement Plan
Measuring and tracking your progress is the first and most important element to
achieving success with this program. First of all, if you do not know where you have
been or where you are going how are you going to get there? Next, if you do not
periodically evaluate your progress in the process you could go the entire 40-days and
not see the results you were expecting because you did not know you were even off
course and you maybe needed to make some minor course corrections along the way,
but failed to do so.
So with this program you will regularly measure, track and record your progress with
several important measurement tools in order to keep you on track, accountable,
motivated and committed to achieving the rapid fat loss you are looking for.
Fat Loss Fast Track
Here are the tools you will be using to measure, record and track your progress over the
40-days during this program. A more detailed explanation and instructions on how to
use each of these tools are given in the Measurement chapter.
1. Body Weight
You will weigh yourself every seven days while on this program.
2. Circumference
You will measure the circumference of seven different body parts every
seven days while on this program.
3. Photos
You will take three pictures of yourself before you begin your 40-day
journey: a side view, front view and back view. Then at the end of the 40
days you will stand once more in front of the camera for your “after”
pictures in the same three poses as you did before you started the
program.
4. Personal Statement
You will briefly write about your journey using a guided questionnaire
every seven days while on this program. Using the guided questionnaire
you will document your thoughts, feelings, emotions, frustrations,
accomplishments and success.
As you can see there are several ways of measuring success with this program. Each
method or tool has its pros and cons and has its purpose. One measurement without
the other only tells part of the story of your transformation. Make sure you take
advantage of every one of them in order to fully document your rapid fat loss story. You
will be happy you did in the end – I can promise you that!
Nutrition Plan
The Fat Loss Fast Track utilizes an advanced nutrition plan that does not include label
reading or calorie counting. A more detailed explanation and complete instructions on
everything you will need to know are given in the Nutrition chapter. As an overview, the
nutrition plan consists of three main elements:
1. Super Shakes
You will have four Super Shakes each day throughout the program.
2. Healthy Solid Meal

You will eat strategically placed Healthy Solid Meals each day throughout
the program.
3. Nutritional Supplementation
You will supplement your Super Shakes and Healthy Solid Meals with
common off-the-shelf Nutritional Supplements combined in a way to
provide essential nutrients while providing rapid fat burning results.
Exercise Plan
People who are looking to rapidly burn body fat should not follow traditional exercise
programs because of the extreme nature of the nutrition plan. You do not have the time
or the energy to waste doing traditional types of exercise workouts.
The rapid and extreme fat loss experienced by Fat Loss Fast Track participants requires
a unique and innovative approach to exercise planning. Because of this, every set and
every rep and every rest period of every exercise must count. Too much intensity and
volume and you will burn out quickly and not be able to finish the program. Too little
intensity and too little volume and you will not experience the desired results. It is a fine
line that must be monitored.
Fat Loss Fast Track takes advantage of this balance by compounding the exercise
parameters and exponentially increasing the results. As a result, the exercise portion of
this program has everything necessary for you to experience rapid fat loss.
All the workouts you will do on the Fat Loss Fast Track, both the resistance training
workouts and the energy system workouts are designed to create a large metabolic
demand on the body by challenging every major muscle group and movement pattern.
Fat Loss Fast Track
A more detailed explanation and instructions on everything you will need to know are
given in the Exercise chapter. As an overview, the Fat Loss Fast Track exercise plan
consists of three main elements:
1. Resistance Training Workouts

Your metabolism is going to be the key in rapidly losing body fat. One key
to increasing your metabolism is to increase the ratio of lean muscle tissue
to body fat.
Most people think that the best way to lose weight is to go on a traditional
diet and do a bunch of cardio and, as a result they lose weight, but not
body fat. This can be self-defeating, as they lose weight coming from lean
muscle and not body fat, they inevitably slow down their metabolism
escalating the problem even more over the long-term. In the short-term
they may have lost weight, but in the long run they slowed their
metabolism by losing muscle mass causing them to gain more fat over
time.
Aside from the health issues caused from losing the muscle, this can be
very demoralizing. You might be smaller and weigh less, but you do not
look any better. You still have the same amount of body fat – or maybe
even more – so you become just a smaller version of your current self.
Not exactly what you’re looking to accomplish.
On the Fat Loss Fast Track program you will do resistance training in
order to maintain and even increase your lean muscle tissue, thereby
increasing your metabolism over the long-term and you will not just be
smaller, you will be leaner and more muscular as well.
Each week on the program you will be performing two resistance training
workouts and one metabolic resistance training workout – a hybrid of the
resistance training and energy system workouts – on non-consecutive
days (Monday-Wednesday-Friday) that can be performed with just your
bodyweight alone or can be done with added resistance from some basic
exercise equipment such as dumbbells or exercise tubing.
2. Energy System Workouts

As you lose body fat your performance in all aspects of life will increase.
You will essentially become a more functional person. You will look
better, feel better, have more energy and move better. You will be more
efficient at just about anything you do, whether it requires your body or
your mind.
Each week on the program you will be performing three energy systems
workouts and one metabolic resistance training workout – a hybrid of the
energy system and resistance training workouts – that can be done with
just your bodyweight alone or can be done in conjunction with some basic
exercise equipment like a jump rope, exercise bike or treadmill.
Each week you will be challenged to increase the intensity of these

workouts to ensure constant progression over the 40-day program.
Essentially, as your body adjusts to the demands you are putting on it, you
will be able to do more exercise in less time week after week making you
more efficient.
The energy system workouts are designed to increase your general

conditioning, help you recover from the resistance training workouts,
improve your functional mobility and most importantly, to burn off as much
body fat as possible in the least amount of time.
3. Non-Exercise Physical Activities

You will also do additional physical activity throughout the day, which will
naturally be integrated into your regular daily routine. These are added as
an easy and simple way to increase your metabolism, burn extra fat
throughout the day and aid in recovery from your workouts. This
additional physical activity is commonly referred to as Non-Exercise
Physical Activities or NEPA for short.
NEPA is all the physical stuff you do on a daily basis outside of your
formal workouts. A person who sits at a desk all day gets minimal NEPA,
while someone who does manual labor gets a lot of NEPA each day.
On the Fat Loss Fast Track program you will go for a walk every single
day in order to increase your NEPA. Research shows that walking,
especially 10,000 or more steps per day aids with long-term weight loss
and improves overall health. These walks will help you burn off extra
calories without taking up too much of your energy. You will also do other
simple things incorporated into your normal daily routines to easily
increase your NEPA, which will be explained in detail in the Exercise
chapter of this book.
Fat Loss Fast Track
Rest and Recovery Plan

In addition to the exercise and nutrition plan I have also added a third and very
important component that most programs overlook – the Rest and Recovery plan.
Sometimes, even the most committed people who are exercising and following the
nutrition plan exactly still have trouble losing fat.
What gives?
Well, do any of the following describe you?
• You sleep less than seven hours per night

• You need a shot…or two of caffeine to get you through the day
• You experience a high degree of stress and anxiety
• You have not had a vacation in a very long time
I could go on and on with this list. But the point is that most people push themselves to
the limit every single day with very little rest and relaxation and then wonder why they
can’t lose the extra body fat that is accumulated over the years.
Your body and your body systems are very complex and if you do not take care of them
right, they are not going to be able to take care of you. If you are doing all the hard
things like exercising and consistently following your nutritional plan, then why not do
the “easy” things that will push your body into fat burning mode.
So in order to make rest and recovery – the “easy” thing – a part of your life I have
added these three main elements to your program:
1. Sleep and Sleep Habits

Sleep is one of the most neglected elements of a rapid fat loss program
such as this one. Adequate sleep is more than just a luxury, as many
would have you believe. The quality and quantity of your sleep has a
direct and indirect effect on your body composition and whether you lose
body fat or add more body fat.
Inadequate sleep will undoubtedly lead to fat gain and muscle loss, which
is the opposite of what you want. In fact, it has been proven that the flip
side – getting high quality sleep – will actually enable you to lose more
body fat in a shorter amount of time. Essentially, you will need to get
seven to nine hours of sleep each night. This single factor alone will help
accelerate your fat loss, as will be explained in more detail in the Rest and
Recovery chapter.
Not only do you need to get seven to nine hours of sleep each night but it
also needs to be quality sleep. I will give you several strategies to
improve not just the quantity of your sleep, but also the quality of your
sleep to maximize the potential for fat loss.
2. Rest Day
The universal law of rest requires one day of rest for every six days of
activity. The body uses this day of rest similar to how it uses each night of
rest. The physical body is allowed time to repair, renew and recover.
While on this program you will rest an entire day every seventh day. What
this means is that you will refrain from doing any sort of exercise or
significant physical activity. This entire day is to be spent resting and
relaxing.
3. Recovery from Exercise

The intensity of the exercise plan in this program will take a toll on your
body and cause you to burn-out if you do not follow some proven recovery
strategies. These strategies, if implemented regularly between your bouts
of exercise will allow you to be refreshed and ready to take full advantage
of each training session and lead you to rapidly burn body fat.
In this program you will be asked to do just the bare minimum as far as sleep, rest and
recovery are concerned. This really means just doing the basics, but for some reason it
also seems to be one of the more difficult things to do because most people’s priorities
are not where they should be. You will need to make sure you prioritize your life so that
you can ensure you incorporate all aspects of the rest and recovery plan into your
schedule for maximum fat loss benefits.
Fat Loss Fast Track
Intermittent Fasting Plan

The last, but certainly not the least component of your rapid fat loss program, which
most other fat loss programs overlook, is to implement an Intermittent Fasting protocol.
Essentially, over the course of the 40-day Fat Loss Fast Track program you will
strategically go without food for a planned period of time.
Intermittent fasting has been shown to:
Reduce…
• Blood lipid (including triglycerides and LDL cholesterol)
• Blood pressure
• Inflammation
• Oxidative stress
• Risk of cancer
• Body Fat
Increase…
• Cellular turnover and repair
• Fat burning
• Growth hormone release
• Metabolism
Improve…
• Appetite control
• Blood sugar control
• Insulin sensitivity
• Cardiovascular function
So, you will implement an intermittent fast into the Fat Loss Fast Track program by
fasting on every seventh day throughout the 40-day program. Detailed instructions and
directions on this protocol will be given in the Intermittent Fasting chapter.
Is This Program Safe?

One question I often get asked when I have a new client ready to take on the Fat Loss
Fast Track program is…“is this program safe?” The short answer is, YES! Of course it
is safe or I would not have put it together, but just in case you are still a little hesitant,
here is some more information about the program to put your mind at ease.
The Fat Loss Fast Track program provides:

• Multiple feedings per day
• Several hundred calories every few hours
• More calories than other popular diets
• More protein than you’re probably currently consuming
• More healthy fats than you’re probably currently consuming
• Much more fiber than you’re probably currently consuming
You might be hungry for the first several days on this program. This is normal and even
acceptable. It is a rapid fat loss program, after all. Of course, you will be expected to
exercise some will power. But do not worry, you will not starve or become
malnourished.
The best part of this program is its ability to shred your body fat rapidly while preserving
and, in most cases, even building lean muscle mass.
By following this program exactly, you will be guaranteed to receive:

• An optimal intake of vitamins, minerals and other essential nutrients
• Maintain muscle glycogen stores
• Systematic suppression of inflammation
• Maximum stimulation of protein synthesis (ie, you will not lose muscle)
However, be warned – this program is not a program designed for long-term health or
proper daily nutritional eating habits. It is for rapid fat loss plain and simple. Do not
continue this program for more than 40-days and do not attempt to do this program
more than twice in a one-year period. After finishing with the 40 days, consider
following one of our other programs, available at www.calvinbuhler.com, for a more
sustainable and long-term health and performance plan.
Fat Loss Fast Track
All That Extra Time!

A positive side effect of the Fat Loss Fast Track program, besides rapidly losing a
bunch of body fat, is that you will have a lot of spare time. With minimal meals to shop
for, prepare and clean up each week you will easily find an extra couple of hours each
day.
This extra time can be spent pondering on your life. What you want in your life and
what you do not want in your life. What you want to see change or things you would like
to include in your life, etc. You can also spend this time doing something that you have
always wanted to do or learn. Pick up a new hobby; pick up a couple of books that you
have wanted to read. Do something that will help you develop as a person. Or spend
this time serving others. One of the best ways to truly “find yourself” is to “lose yourself”
by serving others. Volunteer at a local church, food bank or other community
organization. Find something that you can be passionate about and can be an
advocate for and volunteer your extra time. You might just be surprised how your
transformation is taken to the next level as you serve others while serving yourself. Use
this extra free time wisely to set the course for your new life.
However, there is a flip side to having all of this extra time. If you do not use this time
wisely, it can lead to some big problems. All of this extra time, if not used wisely in
personal development activities or service can be very detrimental to your overall
progress. When most people have spare time on their hands or when they get bored
will default into old habits and mindlessly eat. So, it is important that you have a plan in
place with what you will fill your spare time with so you do not fall into negative behavior
patterns and old habits.
Preparation Week
The week before you begin your 40-day rapid fat loss journey you should spend some
time preparing and getting ready for what is to come. By preparing everything ahead of
time you will be free to focus 100% of your effort on the things that matter in this
program.
During this preparation week you will want to go to the grocery store and buy most, if
not all, of the food you will need for the program. You will also want to order online or
go to a health food store to pick up all of the supplements needed for the next 40 days.
Make sure you have a good blender and any other appliances, cookware and utensils to
make the food preparation process go as smooth as possible.
Take this week to get all of your exercise needs in order. If you need some workout
clothes or shoes – go buy them. Make sure you have a gym membership or a
dedicated place in your house to workout. Also, you will need to make sure you have
access to the proper fitness equipment that you will need, whether it is already at your
local gym or whether you need to purchase some for your home gym setup.
This preparation week is the time to make sure you get everything taken care of and in
order to prepare you for success over the next 40 days.
Finally, at the end of this preparation week on Sunday morning you will need to do your
pre-program, baseline measurements as discussed in the next chapter.
MEASUREMENT
Measuring and tracking your progress is the first and most important element to
achieving success with this program. First of all, if you do not know where you are
going or even where you have been how are you going to get there? Next, if you do not
periodically check your progress during the process you could go the entire 40-days and
not see the results you were expecting, all because you did not know exactly where you
were at and what needed to be done to get to where you wanted to go. Making some
minor course corrections along the way, if necessary, can easily circumvent this, but
only if you know your measurements.
So with this program you will regularly measure, track and record your progress with
several important measurement tools in order to keep you on track, accountable,
motivated and committed to achieving the rapid fat loss you are looking for.
Here are the four different tools you will be using to measure, record and track your
progress over the 40-days of this program:
1. Weight
You will weigh yourself every seven days while on this program. To get
the most accurate and consistent measurement, you will need to weigh
yourself first thing in the morning. Do this before eating or drinking
anything and after taking care of your business in the bathroom – if you
know what I mean. For consistency sake, you will want to wear the same
thing, even if that includes nothing at all, each time you weigh. And
obviously, use the same scale each time. At the end of the preparation
week on Sunday you will record your starting weight so you have a
baseline measure of where you begin your journey.
One word of caution! Do not weigh yourself more often than once every
seven days. Your body weight will fluctuate significantly on this program
and you will weigh more on some days and less on other days. If you
weigh more often than every seven days you will drive yourself crazy with
the up and down fluctuation in your weight. So weigh yourself only on the
measurement day each week, which is Sunday.
One of the most frustrating things about trying to lose fat is the battle with
the scale. Each time you anxiously step on the scale with hopeful
anticipation and are sorely disappointed your hope quickly turns to
frustration, disappointment and despair despite the hard work you have
put in at the gym and in the kitchen. This battle with the scale can quickly
cause your morale to drop and decrease your motivation. The good news,
however, is that your body weight or that number on a scale is only one
measure of success. There are other ways to measure and monitor
progress.
2. Circumference
Body weight alone is not a true indicator of body composition changes.
Although the number on the scale might be going down, you can not
confidently know if you are gaining lean muscle and losing body fat or if
you are gaining body fat and losing lean muscle tissue.
If you visit with a health and fitness professional, they can take
anthropometric measurements to get a better idea of where you are in
regards to body composition. Some of these anthropometric
measurements may include weight, height, BMI, waist circumference, skin
fold measurements, body fat percentage, etc. Changes in these
measurements may be a better indicator of your overall progress than a
simple number on a scale.
The best way to perform an accurate and reliable anthropometric

measurement on your own without any fancy or expensive equipment and
without setting up an appointment with a health and fitness professional is
to do circumference measurements on several key areas of your body.
Fat Loss Fast Track
You will need to take circumference measurements each week on the

measurement day right after you have weighed yourself. Using a fabric
tape measure, you will need to measure and record each of these seven
sites on your body:
• Neck
Measured just below the Adam's apple and at the level of the
seventh cervical vertebrae.
• Chest
Measure the maximal horizontal girth of the chest at the nipple
line for men and under the breasts for women. Make sure to
stand upright and pass the tape measure over the shoulder
blades and under the armpits. Record the measurement after a
normal (not a forced) exhalation.
• Upper Arm
Measured around the upper arm, halfway between the elbow
and the bony point on the top of your shoulder.
• Waist
Measured at the navel. Make sure to stand upright and breathe
normal with the abdomen relaxed. Record the measurement
after a normal (not a forced) exhalation.
• Hips
Measured around the buttocks at the level of maximal
circumference.
• Thigh
Measured at the halfway point between the center of the
kneecap and inguinal crease (the line where leg inserts into
trunk). Measure the distance if you have to and take the mid-
point.
• Calf
Measured at the widest point of your calf muscle.
Changes in these circumference measurements will ultimately result in

your clothes fitting differently on your body. You will know that you are
experiencing results as your shirts will not be as tight and as your pants
feel looser around the waist and thighs despite what any number on the
scale might say. This is due to a change in your body composition. This
means that you are losing fat and gaining lean muscle, which is what you
want.
3. Photos
A picture is worth a thousand words! I do not know how many clients I
have had over the years who did not take a “before” picture when they
started working with me and who afterwards wished they had taken
photos because their transformation was so amazing. So, do not skip this
measurement tool. As painful as it may feel to stand in front of a camera
with barely any clothes on, you will be excited that you did after your 40
days are over. Trust me on this one and just do it!
You will need to take three pictures of yourself on your first measurement
day at the end of your preparation week. Then at the very end of the 40-
day program you will pose once more in the same outfit and the same
positions as you did for the “before” pictures.
Here are the instructions for taking your photos:
• Location and Clothing

Stand about a foot in front of a solid-colored, bare wall, dressed
in a swimsuit, a small pair of shorts and no shirt for men and
sports bra for women or a form fitting top and bottom so your
body shape is clearly visible.
• Camera Setup
Set the camera up about five to seven feet away from you so it
will capture your entire body. You want the photo to include
your head and your feet. Use a tripod if you are doing the
pictures by yourself or have someone take the pictures for you.
Fat Loss Fast Track
• Lighting
Make sure the room is well lit with as much natural light as
possible. Use the flash on your camera if necessary to get the
right look. Also, to minimize the effect of shadows, make sure
there is not too much overhead lighting.
• Take Notes
Write down the exact settings and conditions (time of day,
lighting conditions, camera settings, distance you were from
camera, etc.) in the environment when you took the before
pictures. This will help you replicate the same situation for the
after pictures and provide you with the best comparable photos
possible.
• Take Three Photos

Standing in a relaxed and normal posture you will take three
total photographs: a full front view, a full side view and a full
back view.
• Upload Your Photos

After you have taken all your photos connect your camera to
your computer and upload them into a folder on your computer.
Do not worry; you do not have to show the before pictures to anyone if you
do not want to. However, you may find it beneficial to print these pictures
and put them in a place where you see them regularly, such as a
bathroom mirror or the refrigerator door to help keep you motivated and
working hard at accomplishing your goals. This may work for you or it
may not, you have to be the judge of that. If you feel it will help you, then
do it – if you feel it will only discourage you, then do not do it.
I am always interested in seeing how my client’s transformations are

going, so if you would like to email me your “before” and “after” weight,
measurements, pictures, etc. I would love to hear from you. Just send
them via email to me using this email address: info@calvinbuhler.com.
4. Personal Statement
Finally, because a body transformation process is much more than just a
physical experience (oftentimes they are more of a mental, emotional and
even spiritual experience), how you feel is more important than any
changes you see on a scale, tape measure or photo. As such, you will be
writing about your journey using a guided questionnaire, every
measurement day, starting on the first measurement day that ends your
preparation week and every Sunday during your 40-day journey. Using
the guided questionnaire you will document your thoughts, feelings,
emotions, frustrations, accomplishments and successes.
A personal statement is a declaration of your personal thoughts, feelings,

knowledge and experiences of your current situation. You will need to get
a notebook or journal to write your weekly personal statement in. Each
week, go through the following list of questions and respond to at least five
to seven questions that stand out in your mind or that you feel an
inclination to respond to. Also, feel free to write any more thoughts,
feeling and/or experiences you have had during the previous week while
on the program. The personal statement can be as short or as long as
you would like, but typically a half page of writing is the bare minimum to
get a good sense of your current emotional, mental, physical and spiritual
state.
Here are several questions to help guide you in writing your personal
statement:
• What do you like and/or dislike about your current physical

condition?
• What are your current body transformation goals?
• Why are these goals important to you?
• Why now?
• What will be different this time?
• What has stopped you in the past from achieving the body you
desire?
• How committed are you to achieving the body you desire?
Fat Loss Fast Track
• How has your current physical condition affected you in these

five areas (physically, mentally, socially, spiritually, financially)
over the last five years?
• If you do not change anything, how will it affect these five areas
over the next five years?
• What will your life look like in each of these five areas over the
next five years if you accomplish the body you desire?
• What is your current mindset?
• What is your current perspective on food?
• What is your current perspective on shopping and preparing
food?
• What do your current eating habits look like?
• What is your current knowledge of your body?
• How do you currently feel about your body?
• How do you currently identify yourself?
• How do you currently feel about exercise?
• What are your thoughts about exercise?
• Where are you currently as far as your transformation is
concerned?
• Where do you still want to go as far as your transformation is
concerned?
• What are some excuses you are using to avoid taking
responsibility for your current condition?
• What do you currently have control over in your life?
• What is currently out of control in your life?
• What are your current unhealthy habits?
• How do these unhealthy habits make you feel?
• How do these unhealthy habits interfere with your life and/or
your progress?
• What have you learned about yourself through this
transformation?
• What are the most difficult aspects of this transformation?
• What are the best things you have experienced as a result of
this transformation?
• What are your current beliefs about yourself and your ability to
transform?
• What activities make you feel inspired, energetic, confident and
alive?
• What are some obstacles in your life right now that frustrate
you?
• What are some blessings in your life right now that you are
grateful for?
As you can see there are several ways of measuring success with this program. Each
method or tool has its purpose and one without the other only tells part of the story of
your transformation. So, make sure you utilize every one of them in order to document
your fat loss journey fully. You will be glad you did!
To help you chart and track all of these measurements I have put together a Fat Loss
Fast Track Measurement Guide where you can keep your measurements organized in
one convenient place. This chart will also help you see at a quick glance where your
progress is heading and what areas you might need to improve on.
Fat Loss Fast Track
NUTRITION
To perform a rapid fat loss program effectively and successfully it is important that your
body get the proper fuel for energy and for maintaining normal physiological functions
while maintaining lean muscle and burning as much body fat as possible. This fuel will
come from the nutrients in the food you eat and fluid you drink. What you eat influences
how you feel and, ultimately, how you look at the end of this transformation. To feel as
good as possible and look amazing by the end of the 40 days you need to eat the
proper foods in the right amount and at the right times during the day.
This chapter on nutrition is not intended to be a review of fundamental nutrition

principles. Such a discussion is beyond the scope of this chapter and even this book.
Hopefully, you have already acquired a basic understanding of nutrition, but if you have
not, do not worry because this chapter will tell you everything you need to know to be
successful on this program.
However, it will serve you well in life to have a basic understanding of nutrition and
nutritional physiology in order to successfully maintain a healthy body composition
throughout life, long after you have finished with your 40-day transformation. Some
resources that will help educate you while making further transformation in your life can
be found at:
www.calvinbuhler.com
With this understanding, you can more effectively implement lifelong healthy habits that
will help you maintain optimal body composition and help you perform better in
everyday life.
This nutrition chapter is intended to provide you with the most simple, no-nonsense and
practical strategies based on proven scientific principles that you will need to adhere to
for maximum results on this rapid fat loss program.
The Fat Loss Fast Track nutrition plan consists of three elements:
1. Super Shakes
2. Healthy Solid Meal
3. Nutritional Supplementation
This nutrition plan is a protein-sparing liquid diet where you will get the majority of your
nutrients and calories from Super Shakes and where you will offset these shakes with a
Healthy Solid Meal at a certain time each day. Your Super Shakes and Health Solid
Meals will be accompanied by very specific, off-the-shelf Nutritional Supplements to
provide you all the nutrients your body will need to accelerate the fat-burning process.
*Just an FYI - the popular Velocity Diet, which was put together by Chris Shugart
influenced, in part, some of the nutritional components of this program. Although, this
particular diet has proven to be very successful for many people, I felt it was missing the
mark in several key areas in order to be practical and useful for the general public in
normal, everyday life. As such, I used the Velocity Diet as a starting point and a
foundation for parts of this program.
Now, before we dive into the specifics of each of the three elements of the nutrition plan
you need to have a clear understanding of some very important guidelines, which will
allow you to make wise decisions on a day-to-day basis during your 40-day journey on
this program. Here are the guidelines:
Plan and Prepare

The hardest part about following the Fat Loss Fast Track program is planning and
preparing each and every super shake and healthy solid meal for each day. Without
proper planning and preparation you will inevitably skip shakes and/or meals, graze on
high-calorie, low-nutrient foods and try to make up for your unsatisfied appetite at night
with convenient and unhealthy alternatives.
The first thing you must do to avoid this is to plan out each and every shake and meal.
An easy way to do this is to take time during the weekend to write out what you need to
get for all of the shakes and meals that are on your menu for the coming week. This
step should be fairly simple since you will not be consuming too many solid meals. The
next step is to then go shopping for the necessary items you need. Remember, during
the preparation week you should have taken care of most of the stuff you will need.
However, there will inevitably be things that come up, which will necessitate a quick trip
to the store.
Finally, do the preliminary preparations for each of your shakes and meals. This means
that you will measure out all of the supplements and ingredients for each of the shakes
and meals and then put them in their own re-sealable plastic bag or airtight container.
Also, chop and slice any fruits and vegetables needed and cook any meat. Place all of
these in their own airtight, plastic container and store in the freezer or refrigerator so
they are ready to go each day.
Every morning as you’re preparing for the day just grab the appropriate plastic bags and
containers, do any final preparation and blend up your shakes for the day. Then place
them in a small, portable cooler that you can keep with you in your car, your backpack
or on your office desk.
By doing this you will be prepared for each of your shakes and meals regardless of what
comes up in your schedule.
Fat Loss Fast Track
Special Considerations
• Eating out
Eating out is part of most people’s everyday life. Many people will eat out
several times a week for the obvious timesaving reasons. However,
eating out will only sabotage your program. Therefore, avoid eating out
during the 40-days you are going through this rapid transformation. I
understand how tempting it can be, but if you want to see results, you
must not eat out at all during this program. Cancel or reschedule any
important events that might cause you to eat out. If that is not possible
because you are celebrating a special occasion with family, friends or co-
workers then make sure to consume a super shake before going to the
restaurant and do not order anything while there. Yeah, you will probably
be asked a bunch of questions about why you are not eating, but I
promise that after these same people see your results when you have
finished the program they will be asking you a bunch more questions
about what you did to get the results you did and you can remind them
about your sacrifice.
• Emotional and non-hunger eating

Rapid fat loss is a roller coaster of emotions. In this situation, food can
take on functions other than simply providing the body with nutrients and
energy. Food can serve as a distracter, a comfort, a crutch or just
something familiar. Using food to cope, celebrate, relax or procrastinate
are all examples of emotional or non-hunger eating. Everyone has eaten
when they were not really hungry, but the ability to manage these times is
the key to rapid fat loss.
Before you eat, decide whether you are really hungry. Are you eating
because your body needs nourishment or for some other reason? Do not
reward yourself with food. In most cultures celebrations traditionally
revolve around food. If you are struggling with healthy eating, you might
consider finding an alternative to celebrating with food. Try rewarding
yourself in other ways. For example, do an activity you have always
wanted to do, reward yourself by going shopping for something you have
been wanting or treat yourself to a good movie.
Additionally, avoid eating when stressed. A lot of people turn to food

during times of stress, which for most is almost daily. Replace this food-
eating response with a more positive behavior such as meditating,
reading, relaxing or exercising.
• Grocery shopping
Make sure you buy and stock your kitchen with healthy and nutritious
foods. By doing so, you will always be prepared to eat healthy meals and
will be less tempted to eat unhealthy alternatives.
IF YOU DO NOT BUY UNHEALTHY FOODS, YOU WILL NOT BE ABLE

TO EAT THEM!!!
Consume Nutrients Every Three Hours

When you eat is just as important as what you eat. Growing up most people heard the
recommendation to eat three square meals a day and avoid eating anything in-between
meals in fear of ruining their appetite. Experts now agree these old beliefs are more
detrimental to a person’s health. You need to eat regularly to supply the body with a
steady and regular flow of nutrients, especially when you are significantly cutting your
calories and are primarily consuming liquid meals. By going too long between eating,
you will develop body fat and lose muscle mass, the exact opposite of what you are
trying to accomplish.
This “old” way of eating slows the metabolism causing the body to break down muscle
tissue for energy, it increases the amount of food eaten when you actually do get
around to eating, it forces the body into an unnatural metabolic state storing most of
what is eaten as fat, increases stress hormone production and decreasing the body’s
ability to manage blood-sugar levels leading to chronic fatigue.
You will need to consume several smaller shakes and meals about every three hours
throughout the waking day. This should give you at least five feeding opportunities
each day. By no means should you eat a full, complete meal each time! The majority
of these feeding opportunities will be a super shakes and once each day you will throw
in a healthy solid meal.
Here is an example of what a typical day might look like:
Time Meal
8:00 A.M. Super Shake
11:00 A.M. Super Shake
2:00 P.M. Super Shake
5:00 P.M. Healthy Solid Meal
8:00 P.M. Super Shake
Drink Water
Drinking water is necessary and even essential to physical survival. Humans can live
for several weeks without food, but only a couple of days without water. Water is the
most abundant substance on earth and the most prevalent substance in the human
body. It is the foundation of every physiological function performed in the body
including digestion, circulation and elimination.
Proper hydration, improves the efficiency of the cardiovascular system, transports vital
nutrients throughout the body, carries toxic wastes from the body, aids in injury
prevention and recovery by protecting internal organs and tissues, it lubricates joints
making them last longer, regulates body temperature keeping all organs and tissues in
Fat Loss Fast Track
optimal working condition, improves mood and concentration, improves energy and
allows for the body to be more efficient at burning body fat.
The body needs a constant supply of water because it is continuously lost through
perspiration, evaporation, respiration and waste. A lack of hydration causes
sluggishness, dulled senses, stalled muscle growth and recovery, a general feeling of
fatigue, a build-up of toxic wastes in the body, a lack of overall performance, inhibits fat
loss and reduces cellular volume, which can lead to muscle loss.
Adequate water consumption while on this program is essential to flush out the
byproducts of protein metabolism and to keep your natural sodium balance in check.
Failure to drink enough water will disrupt your body’s ability to metabolize the protein
and balance out the sodium, which will lead to undue stress on some of your internal
organs and the retention of water underneath the skin, making you look fat and bloated.
Here are some guidelines to ensure you are getting a sufficient amount of water on a
daily basis during this program:
• Drink about half your body weight plus an additional 20% in ounces of
clean, pure and fresh water every day. So a 150 lb. individual would drink
105 oz. of water per day (150 ÷ 2 + 30 = 105). However, because of the
intensity of this program your body may require more water. If you feel
dehydrated, excess fatigue or hunger during this program feel free to
experiment with increasing your water intake.
• First thing in the morning upon arising drink two, 8 oz. glasses of water,
and then each hour after that drink anywhere from four to eight ounces of
water. If you follow this schedule you should have no problem with your
water intake.
• Purchase a good, high-quality water bottle that you can carry with you,
providing a convenient and readily available source of water while
performing your daily activities. Be sure to fill the water bottle with fresh
water each morning before you leave for the day. Add a lemon or lime
wedge to your water to help kill bacteria and give the water a nice twist of
flavor.
• Avoid drinking coffee, tea, soda or alcohol while on this program. The
caffeine, sugar and alcohol these beverages contain will dehydrate you
intensifying your hydration needs and cause unnecessary stress hormone
production reversing the fat burning and muscle sparing process.
Eat All-Natural, Whole Foods

Foods, in their original state provide all the nutrients the body needs to sustain a healthy
life. All-natural, whole-foods promote health and wellness. In general, the more natural
and less refined the foods you consume are, the healthier you will be.
Unfortunately, food manufacturers have grossly altered many of these natural foods in
an effort to make them more convenient, cheaper, last longer on store shelves and be
more attractive. They are usually prepackaged, found in a bag, box or can, often void of
color or infused with artificial coloring. Processed foods promote disease and sickness.
The more processes a food goes through, the more damage it causes the body and the
less nutrition the body receives. Avoid these foods and feed your body with
unprocessed, all-natural foods for each of your daily healthy solid meal.
Cut the Carbs

Despite what the mainstream media might portray, “carbs” are not inherently bad for
you. However, strategically reducing the amount of carbs in your diet or eliminating
them altogether will definitely increase the fat burning process and help you lose more
fat, faster.
How is this possible? Well, if you are feeding your body carbs, it will use them as your
main source of fuel. By limiting and ultimately eliminating carbs from your diet, you are
gradually conditioning your body to burn body fat stores for its main energy source.
A word of caution – this strategy does not work indefinitely. The body is extremely
intelligent and efficient and will only allow you to do this for a limited time before it stops
burning fat and starts catabolizing muscle tissue instead for its energy needs. That is
another reason this program is only 40 days long.
Carbs also trigger the release of a storage hormone known as insulin. Insulin shuttles
fat into fat cells, where it becomes difficult to use as fuel. By cutting carbs in your diet,
you essentially lower your insulin level allowing the body to burn fat for fuel.
Now, before you start haphazardly eliminating carbs from your meal plan, it is important
to understand what I mean when I say “carbs.” In this context, I am only referring to
“starchy” carbs and sugars. By definition, vegetables are, in fact, carbs but as you will
learn in the next section, you can eat as many vegetables as you want. However, you
should avoid carbs such as white rice, white breads, white potatoes, white pasta,
pastries, sugars, etc. You get the idea?
With each of your healthy solid meals you will want to include just one serving, about
one-half to one-cup of “good” carbs. These good carbs should be things such as sweet
potatoes, brown or wild rice, quinoa or whole-wheat pasta. By including a serving of
these types of carbs into your healthy solid meal each day you will be able to replenish
the glucose and glycogen levels in your body, which will provide you with the fuel you
need to keep your brain alert and your body energized for your workouts.
Fat Loss Fast Track
Eat Vegetables
Vegetables are high in nutrition and low in calories. They are packed full of vitamins
and minerals, which are essential to rapid fat loss. Vitamins are responsible for growth,
regulating the energy you get from food and protecting against disease. Minerals are
building blocks for bones, they help muscles contract and relax, initiate chemical
reactions in the body and help nerves transmit messages. Vegetables are also high in
fiber, which aids in keeping the digestive tract cleansed.
You should include at least three servings or cups of vegetables with each of your
healthy solid meals and at least one serving with each of your super shakes. Also,
anytime during the day that you feel hungry or are bored and want to chew on
something, feel free to consume as many vegetables as you want.
One caveat with this though – although, beets and carrots are vegetables they do
contain a high amount of natural sugars and should not be consumed during this
program. And, by the way, in case you were wondering…corn is not a vegetable. It is a
grain and one that is consumed way too much in our society, so do not even think about
eating it either.
Consume High-Quality, Lean Protein

Protein is the building block to every cell in the body. Skin, bones, organs, hair and
muscles are all made up of proteins. Protein is responsible for many of the
physiological functions in the body, like fighting off infections and regulating hormone
levels. Eat a serving of lean protein with every healthy solid meal. A serving of protein
is something about the size and thickness of the palm of your hand. Also, with every
super shake you consume, you will need to include a serving of high-quality protein
powder.
Foods that are high in protein are more filling and have a higher thermogenic effect (the
production of heat in the body during the process of digesting foods) than foods high in
carbohydrates and fats. Basically it takes more energy for the body to digest protein,
which increases the metabolism and burns more body fat. Protein also slows the
absorption of carbohydrates into the bloodstream preventing unnatural spikes in blood
sugar and insulin levels avoiding excess storage of body fat, which you learned about
earlier. Adequate protein ingestion will also curtail the process of gluconeogenesis –
when the body catabolizes muscle tissue for energy, which is bad if you are trying to
increase your metabolism and burn fat as rapidly as possible.
Now you just can’t consume any type of protein. It must be lean and high-quality
protein. Chicken, turkey breast, water-packed tuna, salmon and high-quality, whey-
based protein powder are the types of protein sources I am talking about. Avoid fatty,
low-quality protein like pork, most cuts of beef and dairy throughout the 40-days on this
program. Although eggs are a high-quality protein source consuming the entire egg
adds extra fat and calories that should be avoided as well during the 40-days.
Eat a Variety of Healthy Fats

Many people believe that all fat is bad. This is simply not true. Fat is essential to a
healthy diet. Although there is a stigma about the fat in food, the body needs a certain
amount of the right types of fat to perform basic physiological functions. Healthy fats
are necessary in the diet in order to help the body produce energy, protect vital organs
from damage, absorb certain essential vitamins, insulate from the cold, repair and grow
tissues, regulate blood pressure, assist in fat metabolism, keep cell membranes fluid
and flexible, neutralize the negative effects of unhealthy fats, keep inflammation of the
joints and body tissue to a minimum and reduce bad cholesterol.
There are essentially three types of fat: saturated, monounsaturated and

polyunsaturated. Saturated fats come from animal sources such as meat, dairy
products and eggs. Monounsaturated fats come from mixed nuts, olives and olive oil.
Polyunsaturated fats come from flaxseed oil, fish oils and mixed nuts. Over the course
of this program you will want to consume a healthy balance of all three with the majority
of your focus on monounsaturated and polyunsaturated sources. The saturated fats
you consume should come from very lean sources of animal meats as described in the
previous section on protein.
Avoid, like the plague, hydrogenated fats and trans-fatty acids. They are the most
dangerous fats, clogging blood vessels and creating imbalances in the body. These are
unsaturated oils that have been chemically altered to be solid, instead of liquid, at room
temperature and are found in shortening, margarine, unnatural, processed peanut butter
and most baked goods.
Now it is time to talk about each of the three elements of the Fat Loss Fast Track
nutrition plan.
Super Shakes
Super Shakes are just that…SUPER SHAKES! These shakes “pack a punch”
nutritionally and provide maximum nutrition in minimal calories leading to rapid fat
burning all day long. Super shakes will be your main source of calories and nutrition
over the course of this program so you should get very familiar and comfortable with
making and consuming them.
You will want to consume a super shake about every three hours. You should not need
to consume them any sooner than this and definitely do not want to consume them
much more beyond this window of time. The main thing to remember is to spread your
shakes out evenly throughout the day to keep your body in the ideal fat-burning zone
hormonally and to keep you satisfied hunger-wise.
You will want to make sure you have a reliable blender to make these shakes since you
will be consuming so many of them. Any off-the-shelf blender should work for the 40-
days. However, as the old adage goes, “you get what you pay for.” There is no
Fat Loss Fast Track
exceptions here when it comes to blenders so do not skimp on this and definitely make
sure you have a high-quality one.
Also, you will want to get a couple of shaker or blender bottles to put your super shakes
in so that you can easily carry them with you. In a pinch, when you do not have time to
blend up a real super shake or you forgot to, these type of bottles can also be used to
quickly and thoroughly mix up the protein powder portion of your shake.
Below are the steps and guidelines to use when creating each of your super shakes:
Step 1: Start with Ice

Blending with ice will give the shake a milkshake-like consistency
and texture making it a pleasant treat while compelling you to drink
the shake slowly, which will allow your body to reach satiety faster.
Use 1-4 ice cubes for a thin, chilled shake

Use 5-10 ice cubes for a thicker shake
Step 2: Add a Fruit

Add one-half cup of fruit for a smaller shake and up to one cup of
fruit for a larger shake. For a thicker shake use frozen fruit. Frozen
fruit can also replace the need for ice in your super shakes.
Here are some fruit ideas:

• apple • papaya
• orange • grapefruit
• banana • peach
• pineapple • pear
• strawberry • plum
• raspberry • cantaloupe
• blueberry • watermelon
• blackberry • kiwi
• mango • aprico
Step 3: Add a Vegetable

Add one-half cup of vegetables for a smaller shake and up to one
cup for a larger shake. It may sound strange to add vegetables to
your super shake but they are necessary for an added boost in
nutrients.
Here are some vegetable ideas:

• spinach • collard greens
• kale • pumpkin
• celery • squash
• broccoli • powdered greens
Spinach is the number one preference because of its high nutritional

content and because its taste essentially disappears when put in to
a shake.
If you are using frozen vegetables in your shake, always buy fresh
and then freeze them yourself (store-bought frozen veggies do not
taste very good in shakes).
Step 4: Add a Scoop or Two of Protein Powder

Depending on the brand of protein powder and the size of the scoop
you will use either one or two scoops for your shake. You want
each shake to have about 25-30 grams of protein. Experiment with
different protein powder flavors for variety. Chocolate, vanilla and
natural flavors are the most popular and make for the best flavor
combinations when adding other ingredients to the shake.
Here is a list of some good protein powders:

• Metabolic Drive by Biotest (milk protein blend)
• Muscle Milk by Cytosport
• Proteins+ by Genuine Health (whey isolate protein)
• Vegan Proteins+ by Genuine Health (no animal products)
• Protein Stack by Precision Sports Supplements
• ISO Whey by InterACTIVE Nutrition
• Matrix 5.0 by Syntrax (egg, whey and casein blend)
• LeanFIT Whey Protein
Step 5: Add a Seed and Nut

Use about two tablespoons of seeds in each of your super shakes.
In only the last super shake of the day you will add two tablespoons
of nuts or natural nut butter (it must be NATURAL) to your shake.
This will add to your healthy fat needs for the day and make for a
filling and satisfying shake that should carry you through the long
night of fasting.
Fat Loss Fast Track
Here are some ideas for seeds and nuts:

• hemp • cashews
• flax • nut butters
• chia o peanut
• sesame o almond
• pumpkin o walnut
• almonds o cashew
• walnuts o macadamia
Step 6: Add a Liquid

Use about one cup of liquid to your super shake. Adjust this amount
based on how thick you want your shake. More liquid makes for a
thinner consistency and makes it easier to blend. Less liquid makes
for a thicker shake and makes it harder to blend.
Here are some liquid ideas:

• water
• almond milk (unsweetened)
• rice milk (unsweetened)
For best results water is the preferred liquid while on this program to
minimize the amount of calories. However, you can experiment with
almond and rice milk for some added flavor and some added
nutritional value if you are in need of that. Whatever you do – do not
add any form of cow’s milk to your super shakes. This will add way
too many calories, even if it is skim milk. Besides cow’s milk is not
that healthy anyway. Also, avoid fruit juices, they typically contain
way too much sugar and are usually very processed.
Step 7: Choose a Topper

After a couple of weeks on the Fat Loss Fast Track program you will
have consumed a ton of super shakes and you may want to add
some kind of variety to your shakes to make them more palatable.
So, if you are the type that needs more flavors and more variety in
your shakes, you will want to take advantage of this step. However,
if you are okay with the same super shake over and over again then
this step is optional.
To finish off your shake and add variety you can add an assortment
of flavor combinations. Add a dash of non-calorie flavoring like
sugar-free syrups, baking extracts or spices.
Here are some topper ideas:

• cinnamon
• nutmeg
• vanilla extract
• almond extract
• peppermint extract
• etc.
Feel free to experiment with other extracts, spices and flavors to add
variety to your super shakes.
Check out the Super Shake Recipe Guide for several super shake recipes to try out and
to give you an idea of how you can create your own combinations.
Healthy Solid Meals

Once per day, you are allowed a healthy solid meal. You can choose to have this meal
at anytime during the day. You can use it as your breakfast, lunch or dinner. I
recommend you use it for your dinner meal especially if you have a family and you like
to sit down with them each night together or if you will be preparing the dinner meal for
your family anyway. Whatever you decide, just make sure to eat this meal when it is
most convenient for you and your lifestyle, otherwise you may skip it or may resort to
eating an unhealthy alternative.
Now I want to be clear here – this is NOT a “cheat” meal. You are not allowed to eat
whatever you want. This meal should follow all of the guidelines from above and
include a lean protein source, vegetables and a good carb. You will want to keep this
meal simple and easy. Do not worry about counting calories or counting grams of
carbs, fats and proteins. Do not get too hung up on the portion or serving size for each
of these food categories. Just make sure to use all-natural, healthy foods and you will
naturally fill up without any risk of overeating.
Here are a few ideas of foods from each of the categories:
Lean Protein (about the size and thickness of the palm of your hand):
• chicken breast
• turkey breast
• baked fish
Vegetables (about 2-3 cups):
• asparagus • squash
• broccoli • cucumbers
• spinach • Vegetables can be mixed up into a
• tomatoes salad. Use only an olive oil and
• peppers vinegar-based dressing if a salad
• artichoke dressing is necessary
• celery
Good Carbs (about ½-1 cup):

• sweet potato
• brown rice
• wild rice
• quinoa
• whole-wheat pasta
Dessert (if a dessert is necessary, limit it to ½-1 cup):
• Fruit
When eating your healthy solid meal each day take your time and really enjoy the
experience of eating. Since this is your only solid meal all day you will need to savor
each and every bite in order for the body to feel satiated. Also, eating slowly will allow
the digestive system to work optimally and increase your metabolism allowing you to
burn more body fat.
So, in between bites, put your fork or spoon down and really enjoy your food. You
should pay attention to the smell, the taste, the textures and the flavors.
There is an old Chinese proverb that says, “drink your food.” What this means is that
you should chew your food so much that it is nearly liquefied. Try to chew eat bite at
least 20 times before swallowing. From the time you sit down and start eating until the
time you swallow your last bite should be about 30 minutes. Any quicker than that and
you are probably eating too fast. Slow down, relax and enjoy your healthy solid meal –
after all you only get one of them each day.
During this program you will probably get so excited with your results that you may be
tempted to skip this healthy solid meal in order to speed up your rapid fat loss process
even more. Do NOT give in to this temptation. Each aspect of this program has been
specifically designed to get maximum results in 40 days and skipping any of the healthy
solid meals can affect you in a negative way and reverse the effects you are looking for,
by slowing your progress.
Nutritional Supplementation
Now, after reading the super shake and healthy solid meal guidelines above, you are
probably wondering about nutrient deficiencies and how you are going to get all of the
nutrients your body needs each day.
Well, no need to worry. Below I will outline a nutritional supplement strategy that will fill
in any nutritional gaps that may exist. This nutritional supplement protocol, if followed
exactly will provide you with all the nutrients and energy your body needs to burn body
fat while preserving lean muscle tissue.
The world of nutritional supplements can be a bit tricky. There are so many companies
and brands out there that spend millions of dollars each year on fancy marketing and
advertising campaigns in hope of winning your hard-earned money. With all the flashy
advertisements and cunning marketing it is hard for the regular consumer to know which
supplements to use.
I have spent a good part of my career researching and studying just about all there is to
know about nutritional supplements so I can translate all of this information down into
simple yet effective recommendations to my clients. When it comes to nutritional
supplements, you can know that what I recommend will be just what your body needs to
safely and effectively burn fat and build muscle.
The supplements recommended below will provide your body with the nutrients you are
likely missing in your regular, everyday diet. Following this nutritional supplement
protocol exactly will not only make you leaner, but also healthier.
Here are the four nutritional supplements that you will need to supplement with in order
to be successful on this rapid fat loss program (by the way, I do not receive any financial
benefit or any other benefit for recommending these products):
1. Multivitamin
The modern diet is often deficient in vitamins and minerals because of the
low-quality growing conditions our fruits and vegetables are grown in and
when you are eliminating a good portion of your solid meals during this
program you are at even more of a risk for nutritional deficiencies. These
deficiencies can slow your metabolism and weaken your ability to burn fat.
Things you never want to happen, especially when following a rapid fat
loss program like this. A good multivitamin can reverse this.
Here are the guidelines when choosing a good multivitamin:

• Choose a whole-food based multivitamin
• Avoid cheap, synthetic multivitamins
• Take the vitamin as recommended on the label in the morning
Here are some multivitamins and brands I recommend:

• Multi+ by Genuine Health
• Vitamin Code by Garden of Life
• Orchard and Garden Blend by Juice Plus
2. Fish Oil
Research shows that supplementing with fish oil increases the body’s
ability to burn fat as well as making the body more sensitive to the effects
of insulin, which will help the body shuttle nutrients to the muscles and
utilize body fat stores for energy. In addition, fish oil provides other, more
health-related benefits like improving cardiovascular health, improving
blood profiles and reducing inflammation throughout the body.
Fat Loss Fast Track
Here are the guidelines when choosing a good fish oil supplement:
• Avoid cod liver oils – not all fish oil is created equal
• Flaxseed oil is not a substitute for fish oil
• Fish oil supplement must contain EPA and DHA
• Should be made from wild salmon, anchovies, sardines, krill,
menhaden or a combination of these fish
• Choose liquid fish oil over capsules – liquid fish oil is more potent, plus
it is easier to take by mixing it into your super shakes
• Use one gram of fish oil per percent body fat you have. So, if you are
20% body fat then you will take 20 grams of fish oil spread evenly
throughout the day with each super shake and healthy solid meal.
However, do not take more than 30 grams even if you are more than
30% body fat. Follow this protocol for the first 20 days on the program
and then cut the dose in half for the remainder of the program. So, if
you are taking 20 grams a day for the first 20 days then you will cut this
down to 10 grams a day for the remaining 20 days.
Here are some fish oil brands I recommend:

• O3mega by Genuine Health
• Very Finest Fish Oil by Carlson Labs
• Ultimate Omega by Nordic Naturals
• Barleans orange-flavored Fish Oil
3. Greens Supplement
Greens supplements are full of vitamins and minerals, loaded with free-
radical absorbing antioxidants, rich in healthy bacteria to protect and
detoxify your gut and packed with a variety of alkaline-producing
compounds to neutralize all the dietary acids that you will be taking in. A
greens supplement is especially important on the Fat Loss Fast Track
program since it has a host of nutrients to help detoxify the body, which is
important during periods of rapid fat loss when toxins are released from fat
cells. A quality greens supplement can aid in ensuring you get all the
micronutrients necessary for adequate health and rapid fat loss.
Here are the guidelines when choosing a good greens supplement:

• Follow the label recommendations
• Mix it in with your super shakes
• You usually get what you pay for – a good one will cost $25-40
Here are some greens supplement brands I recommend:

• Greens+ by Genuine • VegeGreens by Progressive Nutritional
Health • Superfood by Biotest
• Organic Greens by North • BerrySplash by Nu Greens
Coast Naturals • Perfect Food by Garden of Life
4. Protein Powder
Protein powders have come a long way over the years as far as quality
and taste are concerned. It is an essential supplement for this program in
order to rapidly lose body fat. Protein digest slower than other
macronutrients allowing you to feel fuller and satisfied longer and provides
a sustained release of amino acids into the bloodstream aiding in muscle
growth and preventing muscle breakdown, vital for increasing your
metabolism. Protein powder can be extracted from all different kinds of
food sources – eggs, dairy, soy, hemp, pea kernels, some seeds and
more. So, it does not matter if you are lactose intolerant, allergic to dairy
or choose to follow a vegetarian-type diet, you have a variety of options to
choose from in order to accommodate your protein needs while on this
program.
Here are the guidelines when choosing a good protein powder:

• Should have less than four grams of fat
• Should have less than four grams of carbohydrates
• Stick with a whey-based protein powder if possible
• Avoid soy-based protein powders

Here are some protein powder brands I recommend:
• Metabolic Drive by Biotest (great tasting milk protein blend)
• Muscle Milk by Cytosport
• Proteins+ by Genuine Health (high quality whey isolate protein)
• Vegan Proteins+ by Genuine Health (no animal product protein blend)
• Vega by Sequel Naturals (no animal products)
• Protein Stack by Precision Sports Supplements
• ISO Whey by InterACTIVE Nutrition
• Matrix 5.0 by Syntrax (great tasting egg, whey and casein blend)
• LeanFIT Whey Protein
What about fat loss supplements?

Although not a necessary component of the Fat Loss Fast Track program, but
very effective in helping you in your rapid fat loss goals are fat loss specific
supplements. I often shy away from recommending these types of
supplements because they are not THE solution, but only one link in a long
chain of strategies that can be used when burning fat quickly. However, fat
loss specific supplement can aid in appetite suppression, thyroid hormone
support and metabolic rate support, which is definitely beneficial when
following this program. Besides the energy boost you will get from such a
supplement will offset the lethargy caused by the low carbohydrate intake.
If you do choose to use a fat loss supplement during your rapid fat loss
journey make sure to stay away from caffeine and/or ephedra based
products. They quickly burn out the adrenal glands. Instead, use products
that increase the metabolism through other, more natural means. Products
Fat Loss Fast Track
such as Hot Rox Extreme by Biotest and Abs+ by Genuine Health meet this
criterion. Hot Rox Extreme has yohimbine HCL, a powerful fat burning agent.
Abs+ is a blend of very high dose of EGCG (green tea extract) and CLA.
Although, it is not as powerful as Hot Rox Extreme, it is much easier on the
nervous system while still promoting fat loss.
Use these two supplements on a weekly rotation throughout the program to

minimize the down regulation of the receptors. For instance do one week of
Hot Rox Extreme as instructed on the label and then go off of it for one week.
In the off week use the Abs+ as instructed on the label.
The above-mentioned nutritional supplements are the only supplements you will need
during your Fat Loss Fast Track program. So, if you have a question about another
supplement and I did not talk about it in this chapter, then just know that it is not
necessary and will not help you in your efforts to safely lose fat any faster.
Now this may sound like a lot of supplements to take and there will be a relatively high
up-front cost to purchase all of them. Do not get too discouraged though. First of all,
you will not be spending hardly any money on food or eating out during the Fat Loss
Fast Track program so the money you save from not buying food or eating out can be
used to buy the necessary supplements. Second of all, the Fat Loss Fast Track
program is only 40 days long and should only be done twice a year at the most so these
supplements are not an ongoing expense month after month. Look at this cost as an
investment in your long-term health strategy.
Could you try the Fat Loss Fast Track program without any supplements? Sure, you
could try it, but I do not recommend it if you are serious about rapidly burning body fat.
And if you choose not to use any or all of these supplements do not blame this program
when you fail to lose any substantial amount of fat.
All of these supplements have been specifically selected for their benefit to mitigate
muscle loss, ensure adequate nutrient intake and keep you feeling healthy and happy
during a relatively crazy rapid fat loss protocol.
Putting It All Together

Now, it is time to get practical! This section is designed to provide you with the daily
schedule and meal plan that you will be following during the 40-day Fat Loss Fast Track
program while incorporating all of the strategies you just learned.
Essentially, your meal plan calls for four super shakes each day, spread evenly
throughout the day with one healthy solid meal (usually in the afternoon or early
evening), for the entire 40 days.
Your daily schedule for your super shakes and healthy solid meal should look
something like this:
Time Meal Number Meal

8:00 A.M. Meal #1 Super Shake and Nutritional Supplements
11:00 A.M. Meal #2 Super Shake and Nutritional Supplements
2:00 P.M. Meal #3 Super Shake and Nutritional Supplements
5:00 P.M. Meal #4 Healthy Solid Meal and Nutritional Supplements
8:00 P.M. Meal #5 Super Shake and Nutritional Supplements
Now if your daily schedule does not allow you to eat at exactly these times that is okay.
Just make sure you get all five feeding opportunities in each day and that there is about
a three-hour gap between each feeding opportunity. Also, you want to schedule your
meal plan so there is about a two-hour fast before you go to bed. In the schedule above
it is assuming a bedtime of about 10:00 P.M. You do not want to consume any food,
supplement or beverage except water within the two-hour window before bed. The idea
is to get your blood sugar levels down before you sleep in order to facilitate growth
hormone release, which will aid in burning fat and increasing muscle tissue.
Furthermore, I recommend a short fast in the morning after you wake up and before you
consume your first super shake of the day to further the mild ketosis that occurs when
you sleep. When your body is in a mild state of ketosis you will be able to take
advantage of lipolysis where the body is able to convert fatty acids to be used as
energy, furthering the fat burning process.
What About…
Chances are pretty good that during your 40-day journey you will find yourself needing
to participate in a social gathering that involves food. This could be a birthday party,
wedding, holiday or any other number of possible situations. If you have any control
over these situations try and make them coincide with your daily healthy solid meal
even if you have to adjust the timing of this meal. For instance, you might typically eat
your healthy solid meal as a dinner, but the social situation you find yourself a part of is
during lunchtime. In this scenario you will want to eat your healthy solid meal as lunch
rather than dinner just for this day.
Now, more than likely you will not have control over the social situations you find
yourself in and will be at the mercy of whatever the host has planned. You must be
prepared for times like this. The best contingency plan is to drink one of your daily
super shakes just before leaving for the social event. When you have the right nutrients
in your body in the right amount you will feel full and satisfied giving you strength and
willpower to resist eating things you should not be eating.
Another common situation that arises with people following this program is that they find
themselves getting hungry in between feeding opportunities. If you find yourself in this
situation ask yourself if you are really hungry or if you are just suffering from one of
these symptoms: boredom, habit or craving. The solution to each of these is pretty
Fat Loss Fast Track
much the same, whether you have a desire to eat because you are bored, out of habit
or because of a craving you want to alleviate. The solution is to get busy doing some
kind of mental or physical activity to keep you occupied and take you mind off of food or
eating.
By the way, if you are experiencing these symptoms then you might not be following the
program exactly.
Here is why…
If you have timed your super shakes and your healthy solid meals properly and
consumed the right kind of food and supplements then your body should be well
nourished and satiated and you are likely just suffering from one of the already
mentioned symptoms. If your feeding opportunities are not timed right and/or you are
not ingesting the right kinds of food during these feeding opportunities, then you may be
experiencing the feeling of not being nutritionally satisfied and you need to make sure
you are more strict with your meal timing and/or the quality and/or quantity of the food in
each meal.
However, if you do find yourself experiencing a moment of weakness, then you may
want to consider the following strategies:
• Drink a large glass of water

• Chew on some fiber tablets
• Drink a cup of mint herbal tea with a serving of fiber like Metamucil® or
Benefiber® added into it
• Get outside and do something active in the fresh air. Or just get out of the
environment that you are in and do something else.
• Get away from your kitchen or any other place where food may be found
• Wait for 20 minutes. Waiting can curb the craving, habit or boredom
Making Some Adjustments

In some very rare situations you might find that after you have been following this
program exactly for two weeks you have not noticed sizable results. If you fall into this
category – and I mean you have been 100% following this program without any
cheating then, and only then, should you make some adjustments.
First, start by eliminating one super shake out of your meal plan. The best super shake
to eliminate is the mid-morning one. This should be enough of a change to jump-start
your body into a fat-burning mode.
Do this for a couple of weeks and see how things progress. If, after two more weeks of
strict adherence to the program you still are struggling to see any kind of results then
you might consider eliminating any and all fruits from your diet for the remainder of the
40-days.
Again, I am going to reiterate this – do not try any of these strategies unless and until
you have been abiding by every guideline and protocol in this program for at least two-
weeks at 100% adherence and you still do not get any measureable results.
Transitioning Off
At this point you are probably starting to wonder what you should be doing after the 40
days are over. Well, after the 40 days are over, you will transition into eating more
healthy solid meals each day. You need to be extra careful at this time and not
overwhelm your body. You do not want to transition to quickly back into a normal diet.
It will be too hard on the body. Having said this, every body is different so you will need
to listen to your body and start by adding an additional healthy solid meal back into your
daily menu as you see fit. Essentially, all you really need to do is add two more healthy
solid meals back into your daily menu, a breakfast and a lunch for instance (if you ate
your healthy solid meal as your dinner during the program). Here is how you can add
your healthy solid meals into your daily menu:
The first week after you have completed the Fat Loss Fast Track program, you can add
an additional healthy solid meal for a total of two healthy solid meals and three super
shakes each day. The second week after finishing the 40-day program, you can add
another healthy solid meal, giving you a total of three healthy solid meals. This week
you will also want to eliminate one of your super shakes, giving you only two super
shakes each day. You should eliminate the lunch super shake leaving you with one
super shake between breakfast and lunch and one super shake as your last meal at
night. The super shake at the end of your day will help with the nighttime cravings and
overeating problem that a lot of people struggle with. If this does not quite work with
your daily schedule or with your natural appetites then consider moving the mid-morning
super shake to the mid-afternoon between your lunch and dinner.
Remember, this is only a 40-day program and should not be followed any longer than
40-days or more than two times in a year. Each guideline outlined in this book is
specifically designed based on 40 days and if you try to change one aspect of the
program it will throw all the other areas out of balance and will not work as effectively for
you as it could. The same is true if you try to extend this program any more than the 40
days. DO NOT try to make any changes or adjustments to this program without first
consulting with a health or nutrition expert.
For those people who are disappointed with their results on this program, or who quit
before the 40-days are over, almost always changed the program in some way. They
ignored the workouts, they tried different supplements or did not use any supplements.
Basically, they tried to make the program “easier,” “better” or “faster” by modifying some
aspect of it.
The Fat Loss Fast Track program is like an old grandfather clock. Every independent
part is dependent on the other parts. If you change one thing or take one thing out then
it stops working.
Fat Loss Fast Track
If you have committed to doing the Fat Loss Fast Track program, then DO IT. Do not
try some perverted version of it. Do not try making up your own version of it. This
program has worked for thousands of others exactly as it is outlined. Do not set
yourself up for failure by getting in your own way.
EXERCISE
Proper nutrition alone will not rapidly transform your body. However, proper nutrition
combined with the right kind of exercise will dramatically improve your ability to burn
body fat fast and help you get the results you are looking for in as short amount of time
as possible.
The human body functions properly and optimally when it is exposed to physical
movement on a regular basis. Historically, the human body has been required to exert
a great deal of physical effort just to sustain life by laboring for food and in maintaining a
hospitable environment until relatively recently. Over the last 100 years this has
changed dramatically due to modern advancement in technology.
The modern world is now one of convenience and ease. However, this convenience
and ease comes at a price. The daily physical activity of humans has significantly been
reduced to such an extent that people no longer get the physical exercise their bodies
need for optimal health.
There is nothing wrong with a modern world filled with labor saving technologies as long
as the physical labor lost is replaced with sufficient physical activity from somewhere
else. This can be accomplished through a daily physical exercise program.
Daily physical exercise keeps your weight under control by increasing your muscle
mass. The muscles of the body are like a furnace that burns fat for fuel. By exercising
properly you can increase your muscle mass, which in turn, increases your metabolism
and burns more body fat during the day in order to keep the increase in muscle tissue
fueled. Appropriate exercise increases muscle strength, giving you greater capacity to
perform daily activities. Stronger muscles also provide better support for bones in the
body, helping the body maintain proper positioning. Correct posture helps the body
move more efficiently enabling it to perform daily activities with less stress and more
ease. It helps keep bones healthy and strong while slowing age-related bone loss.
Exercise keeps the body flexible – not only the muscles and connective tissue, but also
the cells of the body. Body cells require daily stimulation to maintain pliability and
elasticity. If they do not get this daily stimulation they will become weak, frail and
inefficient. Eventually, they will malfunction and slowly die causing a build-up of toxic
waste in the body, which relates to the next benefit of exercise.
The lymphatic, or lymph, system rids the body of toxins and wastes and helps maintain
the strength of the immune system. The lymph system does not have a pump to
circulate lymph fluids through the body like the circulatory system has the heart to pump
the blood. Instead, the lymph system relies solely on the body’s movement, through
muscle contractions to circulate the fluid. When the body does not move regularly, the
lymph system loses its ability to move the waste and toxins out of the cells. When the
lymphatic system backs up or becomes stagnant, due to a lack of exercise, the waste
Fat Loss Fast Track
and toxins accumulate causing the immune system to weaken resulting in sickness and
disease.
Exercise increases perspiration, which is another method the body uses to rid itself of
waste and toxins. Exercise helps the mind focus better by improving the circulation
allowing more oxygenated blood to get to the brain. Exercise counters the conditions
that lead to chronic diseases later in life by improving circulation, reducing the risk of
heart disease, improving blood cholesterol, lowering high blood pressure and preventing
bone loss.
Daily exercise can produce more benefits than just physical fitness and health. It also
promotes psychological well-being. It can promote feelings of accomplishment, self-
confidence and self-mastery, as well as improving your mood. It reduces stress and
anxiety by releasing hormones naturally released during exercise. These hormones are
called endorphins and they decrease pain, increase relaxation, release tension, counter
anxiety and depression, improve quality of sleep, increase enthusiasm and optimism
and balance out the hormones brought on by stress.
Ultimately, consistent, daily exercise will help you strengthen and tone your muscles,
burn fat, cleanse your body of toxic wastes and slow the aging process, making you
more energetic, healthy, youthful, confident and balanced.
As mentioned earlier, people who are looking to rapidly transform their body should not
follow traditional exercise programs because of the extreme nature of the nutritional
intake. You do not have the time or energy to waste doing traditional types of exercise
workouts.
The rapid and extreme fat loss experienced by Fat Loss Fast Track participants requires
a unique and innovative approach to exercise. Because of this, every set and every rep
of every exercise must count. Too much intensity and volume in your workouts and you
will burnout too quickly and not be able to finish the program. Too little intensity and too
little volume in your workouts and you will not experience the desired results.
Fat Loss Fast Track takes advantage of this balance by compounding the exercise
parameters and exponentially increasing the results. All the workouts you do on the Fat
Loss Fast Track program are designed to create a large metabolic demand on the body
by challenging every major muscle group and every major movement pattern. This
exercise chapter is intended to provide you with the most simple, no-nonsense and
practical strategies based on proven scientific principles that you will need to adhere to
for maximum results. This program has the complete package – everything necessary
for rapid fat loss.
The Fat Loss Fast Track exercise plan consists of three elements:
1. Resistance Training Workouts

2. Energy System Workouts
3. Non-Exercise Physical Activities
This exercise plan strategically combines each one of these elements to rapidly burn
body fat by increasing lean muscle tissue, breaking down fat tissue, ramping up the
metabolism, indirectly burning more calories and metabolizing free fatty acids.
It is time to get into each of the three elements of the Fat Loss Fast Track exercise plan.
Resistance Training Workouts

Resistance training refers to exercises performed using some form of resistance in
order to stimulate the muscles. Resistance training serves to increase muscle size,
strength, power or a combination of all three. Resistance training can also be used to
increase flexibility, improve muscle imbalances that lead to poor posture and improve
the body’s ability to cope with stress.
One way of increasing your metabolism on this program is to increase the ratio of lean
muscle tissue to body fat.
Most people think the best way to lose weight is to go on a traditional diet and do a
bunch of cardio. And as a result they typically do lose weight, but the bulk of that weight
loss is not the body fat they were hoping to lose. This can be very self-defeating since
the weight loss primarily comes from lean muscle tissue loss, inevitably leading to a
slower metabolism escalating the problem even more over the long-term. Sure, in the
short-term they may have lost weight, but in the long-term they slowed their metabolism
by losing muscle mass causing them to gain more body fat.
Aside from the health issues caused from losing the muscle, this can be very
demoralizing. You might be smaller and weigh less, but you probably do not look any
better. You still have the same amount of body fat so you become just a smaller
version of your current self.
On the Fat Loss Fast Track program you will do resistance training in order to maintain
and even increase your lean muscle tissue thereby increasing your metabolism over the
long-term and you will not just be smaller, you will be leaner and more muscular.
Each week on the program you will be performing two resistance training workouts and
one metabolic resistance training workout, which is a hybrid of the resistance training
workout and the energy system workout. These workouts will take place on Monday,
Wednesday and Friday and can be performed with your bodyweight alone or can be
done with added resistance from some basic exercise equipment such as exercise
tubing, dumbbells or barbells. Each resistance-training workout is designed to last
Fat Loss Fast Track
between 30 and 40 minutes including the dynamic stretching warm-up and static
stretching cool-down.
Energy System Workouts

Energy system training refers to your aerobic and anaerobic conditioning. Aerobic
means “with oxygen” and anaerobic means “without oxygen.” Aerobic conditioning
focuses on the health of the cardiovascular and respiratory systems and is
characterized by any activity that involves continuous, rhythmic movement of large
muscle groups at an increased heart rate of 70-90% of maximum for a minimum of 20
minutes. This type of exercise strengthens the heart, lungs and blood vessels. It
increases blood circulation, improves digestion and elimination, stimulates the lymphatic
system, increases the production of neurotransmitters and helps condition the body to
circulate more oxygen to the brain and other organs and tissues more efficiently.
However, aerobic conditioning is not the most effective or efficient way to rapidly burn
body fat.
Anaerobic conditioning is characterized by short-duration activities that are at relatively

high in intensity levels and require immediate energy. This type of training is important
because of its application to performing regular, everyday activities such as walking up
a couple flights of stairs, carrying the groceries in from the trunk of a car or taking a
heavy garbage can out to the curb. If done correctly, anaerobic exercise is a more
powerful way to rapidly burn body fat, maintaining the fat burning process even longer –
for up to 48 hours after finishing the exercise – while preserving lean muscle tissue
more so than traditional aerobic-based cardio exercise can.
Although, both aerobic and anaerobic exercises are important to developing good
health, research shows that anaerobic exercises are more effective and efficient at
burning fat and improving performance.
High-intensity interval training, characterized by short bursts of intense activity followed

by periods of less-intense activity, is one form of anaerobic exercise that not only
includes the anaerobic benefits, but also provides the health benefits of aerobic
exercise.
Compared to other training strategies, interval training allows you to do more work in
less time, with less long-term fatigue, if done at higher intensities. So, with this type of
exercise you are metaphorically “killing two birds with one stone!” It is for all of these
reasons that the Fat Loss Fast Track exercise program favors this type of energy
system training.
Each week on this program you will be doing three energy system workouts performed
as sprint intervals on Tuesday, Thursday and Saturday and one metabolic resistance
training workout, which is a hybrid of the energy system workout and the resistance
training workout on Wednesday, which will be a challenging circuit of seven different
bodyweight exercises done one after another in rapid succession. These workouts are
so versatile because they can be performed with little or no exercise equipment and can
be performed indoors or outdoors.
Each energy system workout is designed to last about 30 minutes including the dynamic
stretching warm-up and static stretching cool-down. You will be challenged to complete
the recommended number of bodyweight circuits or sprints in less time each week.
Essentially, as your body adjusts to the demands you are putting on it, you will be able
to do the same amount of exercise in less time week after week. The harder you push
yourself during your energy system workouts, the more effective this program will be.
These workouts will increase your general conditioning, help you recover from the
resistance training workouts, improve your functional mobility and most importantly,
burn off as much body fat as possible in the least amount of time.
Non-Exercise Physical Activities

During the course of this program you will also do additional physical activity throughout
the day, which will simply be added into your normal daily routine. These are added as
an easy and simple way to increase your metabolism, burn extra fat throughout the day
and aid in recovery from your workouts. This additional physical activity is commonly
referred to as Non-Exercise Physical Activities or NEPA for short.
NEPA is all the physical stuff you do on a daily basis outside of your formal workouts. A
person who sits at a desk all day gets minimal NEPA, while someone who does manual
labor gets a lot of NEPA. Research shows that a very simple form of NEPA such as
walking, especially 10,000 or more steps per day will help with long-term weight loss
and improve overall health.
On the Fat Loss Fast Track program you will go for a walk every single day in order to
increase your NEPA. This walk will help you burn off extra calories without taking up
too much of your energy, which you will want to reserve for your resistance training
workouts anyway. You will also do other simple things integrated into your normal daily
routines to easily increase your NEPA.
Here is what you will do for your NEPA:
• Walk every day for 30-60 minutes no matter what

• Walk a little faster than you normally would
• Walk outside whenever possible
• If you have to walk inside try to avoid the treadmill and do it around a track
or on the outside perimeter of a store
• If you must walk on a treadmill, set the treadmill at a slight incline
• Walk first thing in the morning before consuming your first super shake
• If you cannot walk in the morning, the next best time is immediately after
your resistance training workouts. If this does not work, then do it in the
evening about 30 minutes after eating your healthy solid meal
Fat Loss Fast Track
• Either way, walk whenever you can, anytime is better than no time at all
• Do not run – your results will not be any better or come any faster
• Running will actually reverse the fat burning effects you are looking for
• You are not training for a marathon here so stick with a brisk walk.
• Always take the stairs instead of the elevator or escalator
• Whenever possible stand at your desk instead of sitting to do your work
• Walk to a coworkers desk instead of calling them
• Park as far away from the entrance to your work, stores, post office and
anywhere else you find yourself
• Carry your baby instead of pushing him or her in a stroller
• Carry your groceries in a basket instead of using a cart
• Carry your luggage instead of rolling them
These simple shifts in your daily behavior add up to long-term fat loss and improved
health.
The Basics
Before getting right into the specific workouts you first need to have a clear
understanding of the basics that make up this well-designed program. The Fat Loss
Fast Track exercise program integrates several variables that are carefully orchestrated
to produce the rapid results you are working toward. Following is a description of the
variables used in the Fat Loss Fast Track exercise program.
Frequency
Exercise frequency is defined as the number of exercise sessions you perform
each week. For maximum results in a minimum period of time you will be
exercising six days a week and resting on the seventh day of the week.
Six days of intense physical exercise is sufficient to achieve your physical

transformation goals. However, any more than this without resting one day will
eventually lead to injuries and a lack of progress due to overtraining.
This approach to training is in harmony with the ideal work to rest relationship. It
sufficiently trains each of the major muscle movements and energy systems in
the proper ratio, giving each sufficient time to recover before being trained again.
The following is an example of what this weekly workout schedule will look like:
Day Workout
Monday Resistance Training Workout
Tuesday Energy System Workout
Wednesday Metabolic Resistance Training Workout
Thursday Energy System Workout
Friday Resistance Training Workout
Saturday Energy System Workout
Sunday Rest
Sometimes life will get in the way and you will inevitably miss a workout or two.
When this happens, simply pick up where you left off by moving on to the next
workout. Do not worry about making up for the missed workout. You do not
have time in this short 40-day window to go back and make them up. Just make
sure not to miss too many workouts and never miss more than two workouts in a
row otherwise your results will not be what you are hoping for.
Duration
If you are like most people then you only have a limited amount of time dedicated
to exercise each day. Fortunately, 30-40 minutes is sufficient time to achieve the
body transformation you want. Working out any longer than this can actually
have detrimental effects on your fat loss goals. Right around 40 minutes into a
workout the body’s hormone levels shift and the body pumps out more stress
hormones than anabolic hormones, which conditions the body to hang on to fat
and burn up muscle tissue instead. So, quit spending hours a day running on the
treadmill. It is hurting more than helping!
In order to make the most of those 30-40 minutes you will need to be focused
and on-task every single minute. Otherwise, you will needlessly waste time and
not get the results you are seeking. Each workout has been designed to stay
within this timeframe.
Since we are on the topic of timing, if possible, you should strive to do your
workouts before 3:00 P.M. Getting your workouts in by this time will allow
cortisol and insulin to drop back to normal before you go to sleep. You do not
want these hormones to be elevated just before sleeping for several hours.
Exercise Selection
The chosen exercises for this program had to meet certain criteria, since the time
you have to exercise each day and the resources available to you may be
limited. Each exercise needed to easily integrate into a busy lifestyle by
providing the most bang-for-your-buck effect; they must also utilize a small
amount of space, use little or no equipment and provide the most benefit to you
in achieving rapid fat loss.
Fat Loss Fast Track
Generally, the more muscles involved when performing an exercise the more
effective and beneficial the exercise. Rather than performing exercises that train
individual muscle groups, wasting a lot of time and receiving little benefit, this
program includes compound, multi-joint movement patterns that incorporate
several muscle groups in the exercise.
Also, these exercises are more functional and applicable to “real life.” In real life
you rarely use just one muscle to perform a particular function. When performing
a single, daily activity you use several muscle groups working together as a
functional unit in a movement pattern.
The following is a list of the major movement patterns you will focus on in the Fat
Loss Fast Track program with examples of corresponding exercises.
Movement Pattern Sample Exercises

Quad-Dominant Movement Squat, Lunge
Hip-Dominant Movement Deadlift, Hip Extension
Horizontal Pushing Movement Chest Press, Pushup
Horizontal Pulling Movement Row Variations
Vertical Pushing Movement Shoulder Press Variations
Vertical Pulling Movement Pull-up, Lat Pull Down
Core Movement Abdominal Crunch, Back Extension
Exercise Order
A majority of your daily activities utilize the same movement patterns and muscle
groups on a repetitive basis, leaving the opposing movements and muscles
under-used causing muscle imbalances in the body. To reverse these
imbalances and prevent unnecessary injuries and postural problems you need to
incorporate opposition training into your resistance training workouts.
The best way to exercise the body is to exercise opposing movement patterns
working both the agonist and antagonist (opposing muscle groups) movements
within the same exercise session. For example, a horizontal pulling movement
using the muscles of the upper-back is an antagonist to a horizontal pushing
movement, which works the muscles in the chest.
By performing exercises in this manner, you can also maximize your time. When
performing an exercise that works the muscles in a particular movement pattern,
the antagonistic (opposing) muscles are being inhibited and are relaxed and at
rest increasing the rest interval for that muscle group allowing for complete
recovery before it must perform the exercise again. This inhibition is like giving
the antagonist muscle groups a quick nap, accelerating recovery. This allows
you to do twice as many exercises in the same amount of time while still
receiving equal amount of recovery for the muscles involved in each movement
pattern.
The resistance training portion of the Fat Loss Fast Track exercise program will
pair the opposing movement patterns together so they are performed one right
after the other maximizing time and effectiveness.
Basically what this means is that you will do one set of an exercise then move to
the opposing movement pattern exercise, performing one set of this exercise
before doing a second set of the first exercise. These opposing exercises are
paired together by a letter and number combination such as:
A1:
A2:
B1:
B2:
C:
Basically, perform the exercises in this order together in a “superset” fashion.

So, you should perform one set of the exercise for A1 and then one set of the
exercise for A2, alternating back and forth between the two until all sets have
been completed. Do not perform all of the sets of exercise A1 before moving on
to exercise A2. After all the “A” exercises have been completed in the alternating
fashion, move on to the “B” exercise group and so forth.
Another important key with exercise order is to always start your resistance
training workouts by working the movement patterns with the largest muscle
groups first followed by each movement pattern that utilizes subsequently smaller
muscle groups. You do not need to worry about this though as the exercise plan
has already been designed with this in mind.
Sets and Reps

Sets and reps are the “nuts and bolts” of any resistance-training workout. Reps
refer to the number of repetitions performed with each exercise without resting,
while sets are groups of these repetitions. So, for 4 sets of 10 reps – more
commonly written 4 x 10 – you would perform 10 repetitions for a total of 4 times
with rest periods in between each set for a total of 40 repetitions.
Intensity and Progression

Intensity is one of the most powerful variables when it comes to the Fat Loss
Fast Track exercise program because it can be changed relatively easily.
Intensity usually refers to the amount of resistance or weight used for an
exercise. But, in the case of energy system training, intensity can be described
as a level of exertion.
For resistance training exercises in the Fat Loss Fast Track program, you will use
weights that are “medium” weight. A medium weight is one you can lift about
eight to ten times with a smooth and steady tempo and excellent form.
Fat Loss Fast Track
Of course, when you first start out you may not know how much weight qualifies
as a medium weight for you. So the first week’s workouts will involve some trial
and error in order to figure this out. Do not worry; this will not take away from
your program as long as you follow this strategy:
Start with a weight that is a little bit lighter than you think you will be able to use.
After performing the exercise for the prescribed amount of reps, if it was too light,
then consider it a warm-up set, increase the weight and when you are ready,
begin your “real” first set.
If, however, the weight ends up being too heavy, you will be able to determine
this within the first couple of reps, then set the weights down, rest a minute,
lighten the weight and begin your “real” first set.
As you progress through your workouts and as the resistance of each exercise
gets easier, you must make adjustments to ensure that you continue to progress.
First, you should add an additional rep or two at the end of the exercise. Second,
you can increase the weight used for the exercise. In fact, each week during this
program you need to make the workout harder by slightly increasing the reps or
the weight used for each exercise to prevent stagnating or plateauing. Even if
the increase is only one rep or a small increment in weight.
Never try to increase both the weight and the reps in the same week. Also,
never do anymore than two additional reps than what is called for. If you are
able to perform more than two additional reps, then this is the point to increase
the weight. Continue on with this new weight until you can do more than an
additional two reps, and then increase the weight again.
It should go without saying, but just in case…
You must make sure that your form with each exercise is perfect before
progressing with any of these above-mentioned techniques. Unless you can
stabilize, control and move your own bodyweight efficiently with excellent form for
each exercise, then you have no reason to add external resistance. For this
reason all of the resistance exercises illustrated can be performed using your
bodyweight only. Once you can perform bodyweight exercises with proper form
then you will be ready to implement external resistance into your workout.
Exercise bands or tubing are a great form of external resistance to first introduce
and then you can graduate up to using dumbbells and barbells.
For energy system workouts you will gauge the intensity of each workout on a
scale of exertion. Use a scale of 1-10 to rate your level of intensity based on how
hard you feel you are working. Ten represents your maximal effort and one
represents no effort at all.
Eventually, as your body begins to adapt to this exercise program you will want
to increase your intensity level by increasing the incline, the speed, number of
circuits or sprints or decreasing your rest periods. It does not necessarily matter
which form of intensity you change, just change one thing more than you did the
last time you did the workout. Always start small and slowly increase your
energy system workout intensity gradually but consistently over the course of this
program. Take small steps as you progress and do not try to do too much, too
soon, otherwise you could burn-out or get injured, delaying the results you are
working towards. Progress is doing a little more each workout.
If you are not uncomfortable during your workouts, you are not pushing yourself
hard enough. The bottom line is that most people trying to lose fat simply do not
push themselves hard enough and that is why they do not get the results they
think they should.
Rest Time
The amount of time you rest between each set is very important if you want to
capitalize on the effects of this program. The rest time between most exercises
on this program will only be one-minute. During the rest period you should get a
drink of water, adjust the weight as necessary, switch exercise equipment and/or
stretch the muscles you just exercised – aiding in flexibility and recovery.
In my experience, I have found that most men will rest longer than the allotted
time and most women will usually rest less than the prescribed amount of time.
Be aware of this and use a stopwatch to make sure you are not resting more or
less than you should. It may not seem like a big deal, but this rest period is
crucial to exploit all the physiological and hormonal effect we are looking for in
maximizing fat loss.
Recovery Time
Recovery is often the forgotten component in an exercise program. Optimal
recovery time between exercise sessions is important to maximize your progress.
During exercise your muscle tissue breaks down. It is during the recovery period
between exercise sessions, rather than during the workout itself, that your
muscles are allowed to rebuild. It is necessary to give the muscles in each
movement pattern at least a day of recovery before exercising them again
otherwise you run the risk of overtraining, which could result in excess pain,
discomfort and even injury.
Likewise, you should also plan to significantly decrease your exercise intensity
for about seven days every six weeks, or more specifically for this program,
every 40 days. This is called a “recovery week” or an “active recovery week” and
its purpose is to give the body time to recover from the previous weeks of hard
work, allowing the body time to realize the progress it has made.
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This active rest week should coincide with any major event or special occasion
that may have motivated you to begin this program in the first place, such as a
reunion, a wedding, anniversary, etc.
Another idea behind the active rest week is to give you time to perform other
enjoyable, physical activities while getting away from the monotony of what you
have been doing. Most importantly, this allows you to have a renewed vigor and
focus when you return to your long-term, regular exercise program.
So at the end of this program, you should plan on taking a week to recover by
getting out of the gym and doing some form of recreational activity that you
enjoy, but is not too intense or too time consuming.
Warm-Up and Cool-Down

The beginning of every workout session needs to start with an effective warm-up
in order to have a good workout. Warming-up prior to a workout has many
benefits. A proper warm-up can increase your coordination, your work capacity,
your body temperature, the blood flow to your heart and muscles and the
efficiency of your neuromuscular system. A proper warm-up also reduces the
possibility of injury by making your muscles more pliable and improving the range
of motion and lubrication in and around your joints. In addition, a proper warm-
up can also reduce muscle soreness and joint stiffness.
In the past, the belief was that a warm-up prior to a workout should consist of a
series of static stretches. Since then, numerous studies have concluded that this
type of warm-up is inefficient. Not only can it increase your risk of injury, but it
also sedates the nervous system and decreases your ability to get an effective
workout. Static stretches designed to enhance flexibility should only be
performed following your workout. This way flexibility can be enhanced without
compromising the effectiveness of your workout.
The best warm-up prior to a workout should consist of a series of dynamic

exercises. A dynamic warm-up acts, essentially, as a transition from a lower
level of activity to a higher level of activity. It should be long and intense enough
to achieve freedom of movement in all working joints and tissues and should
even cause mild perspiration, but not to the point of fatigue. Most people should
be able to achieve an effective warm-up within three to five minutes.
Static stretching is one of the best ways to cool down from a workout and should
be performed at the end of a workout. Static stretches are characterized by
movements that are held in a stationary position for a period of time. This type of
stretching is typically the kind of stretching most people are familiar with. Static
stretching improves quality of movement, promotes a balanced range-of-motion,
increases flexibility and decreases recovery time. It can also decrease
susceptibility to injury and the formation of muscular adhesions.
Putting It All Together

Incorporating this exercise program into your everyday life will be much easier than you
might think. Fortunately, all of the information you just learned about is condensed into
the following exercise program, which contains everything you need to rapidly transform
your body. It has been designed to be simple, yet intense and to be practical, yet
effective. It has been designed with you in mind.
Dynamic Warm-Up
Before all workouts you will warm up by performing dynamic exercises. These
exercises will bridge the gap between inactivity and your actual workout, while
saving time and preparing you physically and mentally for the workout to come.
You will do 10 repetitions of each dynamic exercise, gradually increasing both

tempo and range of motion when appropriate. The idea is to start slow and
shallow and eventually progress to going faster and further. For each dynamic
exercise, you only need to go to the point where you begin to feel tension on the
targeted muscle. The entire dynamic stretching sequence should only take three
to five minutes after you have practiced it a few times.
Perform the following dynamic exercises in a circuit fashion one time through at
the beginning of your workouts.
Head Rotation: Alternate between looking to the right and to the left,
moving 10 times in both directions. Work toward a slight feeling of tension
as you approach the end-point in each direction.
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Head Tilt: Slowly bend your head to the right and left side, as if you are
trying to touch your ears to your shoulders, moving 10 times in both
directions. Do not twist or rotate your head.
Shoulder Shrugs: Keeping your arms straight down at your side, elevate
your shoulders up as high as possible and then let them down. Repeat 10
times.
Arm Circles: With your arms straight out to your sides in a horizontal
position, rotate them forward in small circles gradually increasing the
diameter of the circles. Continue for 10 revolutions, then switch directions
and rotate your arms backwards in small circles gradually increasing to
larger circles and perform 10 revolutions in this direction.
Wall Slides: Stand with your back and legs against a wall; raise both
your arms up, bent at 90 degrees, to shoulder height. Slide both arms up
as high as you can go while keeping your arms in contact with the wall.
Return to the starting position and repeat 10 times.
Air Squats: Stand with your feet slightly wider the hip-width apart. With
you hands on your hips bend your knees like you are going to sit in a
chair. Keep your knees behind your toes throughout the entire range of
motion. Squat all the way down until your upper thighs are parallel to the
floor, return to the starting position. Repeat 10 times.
Waiter's Bow: Stand with your feet slightly wider than hip-width apart and
your knees slightly bent. Cross your arms in front of your chest and bend
over at your waist pushing your hips out. Go down until your back is
parallel to the floor. Return to the starting position and repeat 10 times.
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If you have followed this dynamic stretching warm-up routine, you should feel
warm, strong, loose and ready to begin your workout.
Resistance Training Workout A (to be performed on Monday):

Here is what this workout will look like with corresponding sets, reps, rest
periods, exercise description and exercise photos:
Exercise Sets & Reps Rest

Dynamic Warm-Up
A1: Squat 4 x 10 X
A2: Lying Hip Extension 4 x 10 60 sec.
B1: Bent-Over-Row or Prone Row 4 x 10 X
B2: Chest Press or Push Up 4 x 10 45 sec.
C: Abdominal Russian Twist 3 x 12 60 sec.
Static Cool-Down
A1: Squat: Stand with your feet hip-width apart while holding a pair of
dumbbells at your side. Bend your knees and squat down as far as
possible while keeping a natural curve in your back, your knees behind
your toes and looking forward throughout the movement. Pause, and then
push back up driving through your heels as you ascend to the starting
position.
A2: Lying Hip Extension: Lie on the floor with your arms at your sides
and both heels up on a chair or bench, with your knees bent. Pulling with
your glutes and hamstrings, drive your heels down into the seat of the
chair to lift your hips up until your body forms a straight line from your
knees to your shoulders. Pause, and return to the starting position. For a
greater challenge, straighten one leg and hold it up over your hips.
B1: Bent-Over-Row: Hold a dumbbell in each hand with your feet hip-
width apart. With a slight bend in your knees bend forward at your hips to
a 45-degree angle while keeping your back straight and shoulders pulled
back, pull both of your elbows back to your hips at the same time.
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or Prone Row: Lie down under a low bar so it is directly over your chest.
Grab the bar with an overhand grip that is slightly wider than shoulder-
width apart. Lift your body off the floor so that only the backs of your heels
remain on the floor. Be sure to hold your body in a straight and rigid line
from your head to your heels, like a plank. Keeping your body straight and
pinching your shoulder blades together, pull yourself up as close as
possible to the bar trying to touch your sternum to the bar. For a greater
challenge, elevate your feet by resting them on a chair or bench.
B2: Chest Press: Lie on a bench, feet flat on the floor holding a pair of
dumbbells against your chest. Flare your elbows out until they are bent at
90-degrees and the dumbbells are out to the side of your chest. Press
arms up and over your chest until they are straight. Lower the dumbbells
under control to the start.
or Pushup: Support your body with the balls of your feet and hands.
Position your hands slightly wider than shoulder-width apart, palms flat on
the floor. Straighten your arms without locking your elbows. Keep your
body rigid and straight, like a plank. Lower your torso until your chest is
slightly above the floor. Push yourself back to the starting position. For a
greater challenge, put one foot on top of the other, put both feet up on a
step or chair or place your hands wider apart.
C: Abdominal Russian Twist: Lie on the ground with your knees bent
and feet anchored under a solid object. Keep your core tight and arms
extended out in front of you (hold onto a dumbbell for added resistance),
perform a sit-up and stop when your torso is at a 45-degree angle to the
floor (as if you are halfway through the sit-up). While maintaining this
torso angle, rotate as far as possible to one side and then, without
pausing, rotate to the other side. Keep your arms fully stretched out and
stable in front of you and return to the starting position.
Resistance Training Workout B (to be performed on Friday):

Here is what this workout will look like with corresponding sets, reps, rest
periods, exercise description and exercise photos:
Exercise Sets & Reps Rest

Dynamic Warm-Up
A1: Forward Lunge 4 x 10 per side X
A2: Straight-Leg Deadlift 4 x 10 60 sec.
B1: Pull-Up or Cable Pull-Down 4 x 10 X
B2: Standing Shoulder Press 4 x 10 45 sec.
C: Back Extension 3 x 12 60 sec.
Static Cool-Down
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A1: Forward Lunge: Stand with both feet hip-width apart and your
hands at your side holding a dumbbell in each. Take a long step forward
so your front foot lands two to three feet in front of you while you lower
your body until the top of your front thigh is parallel to the floor. Your
forward knee should be directly over your ankle and should never extend
in front of your toes. Pushing through the heel on your front foot push
back to the starting position. Perform this same movement with the other
leg in an alternating fashion.
A2: Straight-Leg Deadlift: Stand with your feet hip-width apart, knees
slightly bent, abdominals tucked in, shoulders pulled back while holding a
pair of dumbbells against the front of your thighs. Push your hips back
and lean your torso forward while bending from the hips. Keeping your
back flat and shoulders pulled back let the dumbbells slide down your legs
until they reach the middle of your shins. Pause and squeeze the glutes
at the bottom of the movement, then pushing through your heels push
your hips forward to raise back up.
B1: Pull Up: Grab a pull-up bar with an overhand, shoulder-width apart
grip and hang with your elbows slightly bent. Pull yourself up until your
chin is over the bar. Pause slightly and lower your body back to the
starting position under control.
or Cable Pull Down: With an overhand grip, grasp a wide bar and sit
down with your thighs under the supports. Lean back slightly and pull the
bar down to your upper chest bending at your elbows. Return the bar
under control until your arms and shoulders are fully extended.
B2: Standing Dumbbell Shoulder Press: Stand with feet hip-width

apart and knees slightly bent. Hold dumbbells at your shoulder level and
elbows bent at 90-degrees. Keeping your core tight, press the dumbbells
overhead until your arms are straight. Be careful not to over-arch the
lower back. Lower the dumbbells under control to the start position.
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C: Back Extension: Lie facedown on the ground with your legs straight
and arms stretched out in front of you, with your hands on the floor. Lift
your arms, head, chest and legs off the floor simultaneously. Hold this
position for three to five seconds, keeping your head and neck at the
same height as your shoulders throughout the movement. Return to the
starting position under control.
There are a couple things to consider when performing all of the exercises
illustrated above. First, pay close attention to proper breathing: inhale as you
start each movement, and exhale as you complete the movement. Next, do not
hold your breath during the exercises. Finally, each exercise should be
performed using proper form throughout the complete range of motion, both to
get the maximum strength benefit and to promote flexibility while ensuring safety.
Static Cool-Down
Performing a cool-down from your resistance training workouts involves static
stretching and should only take three to five minutes to complete.
While the stretches given below are quite thorough, they do not target every
single muscle group, but will target the major muscle groups and will be sufficient
during your 40-day journey with this program. Here are the stretches to use after
each of your resistance training workouts:
Chest: Using a doorway or post, bend your arm to 90-degrees and place
the lower portion of your arm and hand along the length of the doorway.
From the starting position, twist your hips in the opposite direction until
you feel a mild stretch in your chest. Hold for 20 seconds, switch arms
and repeat.
Back: Stand up straight with your chest held high and your hands on
something stable just above hip height. From the starting position, push
the hips back until you feel a mild stretch along the sides of your back.
Hold for 20 seconds and repeat as necessary. This can also be done one
arm at a time if you have one side that is significantly tighter than the
other.
Shoulders: In a standing position, use one arm to pull the elbow of the
opposite arm horizontally across your chest until you feel a pull in your
shoulder. Hold for 20 seconds and repeat on the other side.
Quadriceps: Grab an object in front of you with one hand and bend the
opposite leg up towards your butt. With the hand from the same side as
the bent leg, pull that foot toward your body until you feel a mild stretch in
the front of your thigh. Hold for 20 seconds, switch legs and repeat. Make
sure to keep your chest up and do not let your back arch while performing
this stretch.
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Hamstrings: Stand up straight with your chest held high and extend one
foot out in front of you with your heel down and toe up. Bend the knee of
the opposite leg and rest both hands on its upper thigh, push your
buttocks back until you feel a mild stretch in your hamstring. Hold for 20
seconds, switch legs and repeat as often as necessary.
Hip Flexor: Kneel down on one knee. Place your other leg out in front of
you as if you were lunging. From this position, let your hips sink down and
forward until you get a mild stretch in the front of your hip. Hold for 20
seconds and repeat on the other side. It may help to have a chair or table
next to you for added support.
Bodyweight Intervals (to be performed on Wednesday)

Every Wednesday during this program you will do a metabolic resistance training
workout in the form of bodyweight intervals. This workout will encompass
aspects of both the resistance training workouts and the energy system
workouts. You should do the same dynamic warm-up from above that you do
before each of the resistance training workouts.
You will do a series of seven exercises in a circuit fashion moving from one
exercise to the next with little to no rest in between. When you finish the last
exercise in the circuit you will rest for two minutes and repeat the entire circuit
again.
The first week of the program you will perform the bodyweight interval circuit two
times through and each subsequent week you will add an additional repetition to
the circuit. So week two you will go three times through the circuit, week three
you will go four times through, week four you will go five time through, week five
you will go six time through and week six you will go seven times through the
entire circuit.
Here is what the bodyweight interval circuit looks like:
Exercise Sets Reps Rest

Dynamic Warm-Up
A1: Speed Squat 20 X
A2: Hand Walkout 20 X
A3: Jump Squat 20 X
A4: Forward Lunge 2-7 20 per side X
A5: Mountain Climber 20 X
A6: Split Jump 20 per side X
A7: Burpees 10 2 minutes
Static Cool-Down
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Speed Squat: Stand with your feet slightly wider the hip-width apart.
Keep your knees behind your toes throughout the entire range of motion.
Squat all the way down until your upper thighs are parallel to the floor,
return to the starting position. Use your arms to propel you up and down
as fast as you can.
Hand Walkout: Stand with your feet and hands flat on the ground.
Keeping your core muscles as tight as possible walk your hands out as far
in front of you as you can and then return to the starting position while
keeping your knees from touching the ground.
Jump Squat: Stand with your feet slightly wider the hip-width apart.
Keep your knees behind your toes throughout the entire range of motion.
Squat all the way down until your upper thighs are parallel to the floor and
explode up by jumping as high as possible, using your arms to propel you
up. Land on the ball of your feet as soft as you can, then immediately go
back down to a squatting position and repeat the movement.
Forward Lunge: Stand with both feet hip-width apart and your hands at
your side. Take a long step forward so your front foot lands two to three
feet in front of you while you lower your body until the top of your front
thigh is parallel to the floor. Your forward knee should be directly over
your ankle and should never extend in front of your toes. Pushing through
the heel on your front foot push back to the starting position. Perform this
same movement with the other leg in an alternating fashion.
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Mountain Climber: Start out in a modified push up position. As fast as

possible drive the knee of one leg up to your chest. Once it reaches your
chest, then drive it back to the starting position while driving the opposite
leg up to the chest. Repeat this movement in an alternating motion.
Split Jump: Stand with both feet hip-width apart and your hands at your
side. Take a jumping step forward so your front foot lands two to three
feet in front of you while you lower your body until the top of your front
thigh is parallel to the floor. Your forward knee should be directly over
your ankle and should never extend in front of your toes. Pushing through
the heel on your front foot push and jump back while driving the opposite
leg forward. Repeat this movement in an alternating fashion.
Burpees: Stand with both feet hip-width apart and your hands at your
side. Drop down into a squatting position with your hands on the floor,
then “shoot” your legs back so your body is in a modified push up position.
Jump your legs back up to your chest so your in a squatting position
again, then explode up by jumping up into the air as high as you can while
clapping your hands above your head. Once you land back on the
ground, immediately repeat the movement.
Energy System Workout

Energy system workouts should last about 20 to 25 minutes, not including the
warm-up and cool-down. Perform these workouts three times per week on
Tuesday, Thursday and Saturday. Ideally you should try to do these workouts
first thing in the morning on an empty stomach for maximum fat-burning results.
On these days you do not need to do the dynamic warm-up from above. Just
follow the warm-up described below before your energy system workouts.
First, select a mode of exercise based on your available equipment such as a

treadmill, stationary bike, rower, stair climber, jump rope, stairs or a long, open
area for sprints. Feel free to rotate between different modes of exercises for
different workout sessions, but never rotate between them during the same
workout session.
After selecting the mode, start with a three to five-minute, low-intensity warm-up
using this mode of exercise. This warm-up should be intense enough just to
break a light sweat. So if you are using an exercise bike start by riding the bike
at a low-intensity and gradually increasing. Low-intensity should start at a level
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three and gradually move up to a level five on a scale of 1-10 with one being the
easiest and ten being the most intense effort you could ever put forth.
Once the warm-up is complete you will immediately begin your actual workout.
Start by “sprinting” at a high-intensity for 30 seconds. At the end of the 30
seconds drop your intensity to a moderate-intensity for 90 seconds. The high-
intensity sprinting should feel like an eight or nine on the 1-10 scale and the
moderate-intensity active recovery should feel like a level six. On your first sprint
interval energy system workout session you will do 10 sprint intervals in this
manner and each subsequent sprint interval energy system workout session you
will add an additional sprint until you reach 15 sprints. After reaching 15 sprint
intervals, change the protocol to 30 seconds of sprints at high-intensity with 60
seconds of active rest at a moderate-intensity. Drop back down to 10 sprint
intervals and increase each subsequent sprint interval energy system workout by
one sprint until you reach 15 sprint intervals. Finally, drop back down to 10 sprint
intervals and change the protocol to 30 seconds of sprints at high-intensity with
30 seconds of active rest at a moderate-intensity adding one sprint interval on
each subsequent sprint interval energy system workout. Finish each workout
with a five-minute, low-intensity cool-down by dialing down your intensity on the
same mode of exercise to a level of three on the 1-10 scale.
Here is what the sprint interval energy system workouts will look like for the first 2
weeks on the program:
Interval Time Action Intensity Level

3-5 minutes Warm-Up 3 out of 10
30 seconds Sprint 8-9 out of 10
1
90 seconds Active Recovery 6 out of 10
2
3
4
5
6
7
8
9
10 30 seconds Sprint 8-9 out of 10
Following this protocol, add an additional interval here for each
subsequent sprint interval workout session up to 15 total intervals
5 minutes Cool-Down 3 out of 10
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Here is what the sprint interval energy system workouts will look like for the
second 2 weeks on the program:

1
2
3
4
5
6
7
8
9
Here is what the sprint interval energy system workouts will look like for the final
2 weeks on the program:

1
2
3
4
5
6
7
8
9
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REST AND RECOVERY

The Fat Loss Fast Track program can be physically, spiritually, mentally and
emotionally demanding, sapping energy and leaving you tired and worn-out. Your mind
and spirit can only sustain you for so long before physical exhaustion takes its toll and
leaves you unable to function unless you incorporate effective rest and recovery
strategies.
By not resting adequately, you run the risk of getting sick or developing other health
concerns, which may compromise your ability to fully embrace and complete this
program. If you are serious about rapidly transforming your body and losing massive
amounts of body fat in minimal amounts of time, then you need to restore this lost
energy each and every day.
This rest and recovery chapter is intended to provide you with the most simple, no-
nonsense and practical strategies based on proven scientific principles that you will
need to adhere to for maximum results on this rapid fat loss program.
The Fat Loss Fast Track rest and recovery plan consists of three elements:
1. Sleep and Sleep Habits

2. Rest Day
3. Recovery from Exercise
The rest and recovery plan strategically combines each one of these elements to rapidly
burn body fat by creating the right physiological and hormonal environment within your
body to actually take advantage of the nutrition and exercise plan that you have
committed to following so diligently.
It is time to get into each one of the three elements:
Sleep and Sleep Habits

Sleep is an essential part of life. Approximately one-third of your lifetime should be
devoted to sleep. Disregarding the importance of it can lead to harmful consequences
in your ability to perform and achieve the results you desire. Each and every night after
a long day of work, training and life, the body is physically exhausted and needs to be
renewed. The physical renewal process can only occur through sufficient amounts of
quality sleep each night. The quality and amount of sleep you get each night will
directly affect your ability to perform in your daily activities and your ability to handle the
physiological stress that rapid fat loss has on the body.
When the body is sleeping, it is free to restore damaged cells, repair injured organs and
renew wounded tissue. The mind uses this time to organize and integrate new
information and sort out feelings and emotions as well as to receive insight in finding
solutions to pressing concerns. When these important processes are not allowed to
occur sufficiently due to inadequate sleep many side effects may begin to occur. Some
of these side effects include irritability, nervousness, anxiety, weakened immune system
function, weight gain, depression and an impaired ability to focus. Overall, the quality of
your life and your ability to experience rapid fat loss is negatively affected by not getting
sufficient, quality sleep.
Sleep and fat loss may seem like two unrelated processes, but sleep and fat loss are
connected through glucose tolerance. Studies show that people, who get less sleep per
night compared to those who get more, have a higher insulin secretion, which is what
you do not want to have happen. The only way to keep this from happening to you and
to get your fat cells to behave while you sleep is to get more sleep. Sleep has to be a
priority of yours while on this program. If you can manage to exercise six days a week
and consume four super shakes and one healthy solid meal each day; it should not be
too much to ask of you to schedule eight hours of sleep each night to support your rapid
fat loss.
Every person is different and so everybody’s sleep requirements differ slightly.

However, most experts agree that adults need at least seven to nine hours of sleep
each night to ensure good health and sufficient energy. Still, arising early and retiring
early may be difficult for some people. It is not uncommon for people who are rapidly
transforming their bodies to struggle with falling to sleep at bedtime, even after a long
day of work and hard training. It is also not uncommon for these same people to
struggle with arising early, even after a long night of deep sleep. As a result, you may
wake up when the alarm clock goes off and feel like you hardly received any sleep at
all. Often the reason you do not feel well rested in the morning may be related more to
your waking hours. Stress, anxiety, fear, lack of physical activity and poor nutritional
habits can all negatively affect sleep patterns and cause sleep-related trouble.
Ensuring a good night sleep starts long before the lights go out. In fact, what you do
during the day can do more for your sleep than anything else. Begin by making your
sleep environment – your bedroom – as comfortable as possible.
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Sleep in a room that has good air circulation. Eliminate stale air by opening the
windows at night, by using a circulation fan or by keeping live plants in the room. Keep
the room temperature regular and constant, on the cool side, about 65 degrees
Fahrenheit. Sleep on a mattress that offers good support, using bedding that is clean
and comfortable. Eliminate as much light and noise as possible in your bedroom. One
way to eliminate noise is to drown it out with “white noise” from a fan, a trickling water
fountain or a bedside audio device that provides nature sounds. Put your alarm clock
where you are not able to easily see it. If you happen to wake-up in the middle of the
night you may not want to know what time it is, especially when it feels like you have
slept for several hours, but in reality, it has been much less than what you thought. This
can be very frustrating and can make it even more difficult for you to fall back to sleep.
Establish a routine that you follow consistently every night before going to bed. A set
routine will help you relax and let your body know it is time to sleep. This routine should
start about 30 minutes before your scheduled bedtime. It may include reading from a
good book, writing in a journal, pondering, listening to peaceful music, taking a warm
bath or shower or any other activity you find relaxing. This should be a time to unwind
and relax, not a time to worry about the things you need to do before going to bed or all
the things you need to do the next day.
Avoid eating or drinking anything within two hours of bedtime. Too much fluid at night
may cause you to wake-up in the middle of the night to use the bathroom. Too much
food may make you uncomfortable as you lie down, making it difficult to sleep. Do not
overexert yourself physically at night because it can give you a renewal of energy,
keeping you awake when you should be sleeping. This includes not working out within
several hours of your scheduled bedtime.
Limit the amount of mental stimulation you get at night as well. Turn off the television,
computer and cell phone at least one hour before you go to bed. These devices
stimulate the mind and give off energy that cause people to think excessively keeping
them awake. The light emitted from a TV or computer screen is in the blue spectrum,
which suppresses the release of melatonin. That means you will have a harder time
getting to sleep and the overall quality of your sleep will be reduced. Consider
employing some progressive relaxation techniques before bed. Things like deep
breathing, contracting and relaxing individual muscle groups. Unwinding like this for five
to ten minutes can help you fall to sleep quickly and deeply. Meditation can help you
relax by clearing your mind of anything and everything bringing a sense of peace and
calm just before bed.
Another thing you might find helpful is to keep a record of your sleep habits. A recorded
daily account of your sleep habits can help you recognize certain patterns and
behaviors that contribute to, or prevent you from, getting adequate amounts of quality
sleep each night. You should record the time you went to sleep, the time you woke-up,
how many times you woke-up, if any, throughout the night, the total number of hours
you slept and the food you ate and activities you did before going to bed. Look back at
this information to figure out what behaviors promoted certain feelings. Repeat the
effective behaviors that resulted in restful sleep and renewed energy and do away with
the behaviors that resulted in poor sleep and little energy. These notes can be
documented in a journal.
Rest Day
The non-stop mentality of our modern culture never slows down for even a minute, let
alone an entire day. In fact, many major cities around the world operate at full capacity
24 hours a day – just look at New York City or Hong Kong. Unfortunately, this behavior
causes more stress, more accidents and lower quality of life for everyone involved. Our
bodies, minds and spirits were not designed to live this way.
The universal law of rest requires one day of rest for every six days of activity. Every
ancient culture understood this principle and incorporated it into their society and
customs. The particular day where each observed this may have differed, but the fact
they took one day off to rest was an honored tradition. Somewhere along the way we
have gotten away from this. Well, it is time to get it back, starting with you and this
program.
The body uses this day of rest similar to how it uses each night of rest. The physical
body is allowed time to repair, renew and recover. While on this program you will rest
an entire day every seventh day. What this means is that every Sunday you will refrain
from doing any sort of exercise or substantial physical activity. This entire day is to be
spent resting and relaxing. This is not a day to go shopping or to run errands. It is not a
day to deep clean your house or prepare any meals.
Find activities that you find relaxing and enjoyable to do on this day. This may be a
stroll through a park or garden, reading a good book, listening to peaceful music, writing
in a journal, playing a game or putting a puzzle together with family or friends,
meditating, attending a religious or spiritual worship service, taking a long afternoon nap
or taking a drive in the countryside or mountains. Whatever you choose to do, just
make sure it is relaxing and meaningful to you. This is a time to renew and recharge,
not a time to worry or stress about anything.
Each rest day during the 40 days of this program you will also be documenting your
weekly measurements and writing your personal statement. You should do this first
thing in the morning so it is over with and out of the way in order for you to relax and
enjoy the rest of the day.
Take advantage of the time you have to rest on this rest day, it will pay off significantly
in your fat loss journey. After experiencing a day of rest, you will be refreshed and
ready for another week of hard work and rapid results.
Fat Loss Fast Track
Recovery from Exercise

Rapid fat loss is a function of several interrelated variables: training intensity, proper
nutritional intake and adequate rest and recovery. Essentially, you can increase your
rate of progress and transformation by improving in each of these individual variables
and if you can improve all of these variables simultaneously your results will
exponentially increase. The ability to simultaneously benefit from each of these areas
lies in your capacity to efficiently recover from exercise.
Below I will outline a few proven recovery techniques that you should use to maximize
your results.
Here they are:
1. Start Slow
2. Epsom Salt Baths
3. Ice Massage
4. Contrast Shower
5. Massage
Start Slow
When following any exercise program, there is a tendency to do too much,
too-soon, especially in the beginning. The simplest and easiest way to
ensure an effective recovery is to start your program by going slow and
steady. Resist the temptation to push too hard when you start. Pushing too
hard, too soon will cause you to experience a high-level of unnecessary
soreness after working out. Now, do not get me wrong. You will be sore after
your workouts, but it should not be so much that it prevents you from wanting
to workout over the next few days. Instead, progress slowly and gradually.
You need to lay a solid foundation for your body before it is ready to handle
more stress. This can take some time, so be patient.
If you do not lay this critical foundation, your body may experience symptoms
of overtraining, which will increase your risk of injury, pain, discomfort,
soreness, illness and ultimately – failure. All of these conditions will prevent
you from fully benefiting from the Fat Loss Fast Track program and may, in
fact, have the opposite effect of what this program is designed to do.
If this does occur, or if you experience periods of illness or injury, it is

recommended that you take a short break from your daily exercise program.
Typically, the time-off should be limited to one week, and in most cases, three
or four days should be sufficient to fully recover and return back to normal.
Always seek out the advice of a medical professional if a serious injury occurs
or if you experience excessive pain that lingers for an unusually long duration
of time.
Epsom Salt Baths

This recovery technique consists of bathing for 10 to 20 minutes in a warm
bath with one and one-half to three cups of Epsom salt added. This is a
simple and effective way to relax the muscles and decrease inflammation
caused by working the muscles. It also helps increase magnesium levels in
the body and prevents or reverses water retention.
An Epsom salt bath will also increase perspiration aiding in the release of
toxins and other impurities. The magnesium in Epsom salt stimulates
vasodilation, facilitating blood flow to the muscle where it can reduce
inflammation and help in restoring and rebuilding the damaged muscle
caused by intense exercise.
These baths are a great way to accelerate the recovery process because of
their amazing anti-inflammatory properties. You can use this technique up to
three times per week for 20 minutes after your most intense workouts.
Fat Loss Fast Track
Ice Massage
This strategy is effective at decreasing pain and inflammation caused by
excessive use of a muscle, which can happen when you have not worked out
in a while or when you have some sort of muscle imbalance. Using an ice
cup – made by freezing water in a paper cup and tearing the top of the cup
away to expose the ice – gently massage the muscle belly in a circular
motion, gradually increasing the diameter of the circles. Do this for five to ten
minutes on the affected area.
Contrast Shower
A good technique to increase peripheral blood flow, thus facilitating the
recovery process is to do a contrast shower. A contrast shower is where you
alternate between 30 seconds of cold water and two minutes of hot water.
Perform this cycle several times – usually four times is sufficient. Do not use
this method if you are suffering from an actual injury or excessive
inflammation as it can exacerbate the problem.
Try out different temperatures of water when using this technique. Very hot
water lowers muscle tension while warm water has a general relaxing effect.
Cool water can be used after resistance training workouts and very cold water
can be used after energy system workouts.
Massage
Massage is a great recovery technique because it provides several benefits.
It increases lymph circulation and reduces inflammation. It also increases the
elasticity of ligaments and muscles making them more flexible and pliable.
Massage has a general relaxing effect on the body and has a significant
positive impact on the nervous system, which is a key system in the recovery
process. This technique is best used once or twice per week. You should not
have more than two whole body massages per week, unless you are
experiencing overtraining symptoms.
When to Use Each Method

If a workout was particularly arduous, use the contrast shower technique alternating
between cool (not too cold) and hot water. If the workout was hard, but nothing out of
the norm, take a contrast shower alternating between warm and hot. If a workout was
extremely hard and you were winded after, take a contrast shower alternating between
cold (as cold as you can handle) and warm.
A whole-body massage once during the week and an Epsom salt bath at the end of
each week on Saturday night will be very helpful in the recovery process.
Use localized ice massage applied to an injured/sore muscle or joint immediately after
each workout. Continue this practice until you no longer experience pain in the affected
area after a workout.
Remember that your progress is dependent on training intensity, proper nutritional

intake and adequate rest and recovery. If you use these techniques properly, your
progress will be maximized because you will be recovering faster and more thoroughly,
which will allow you to workout more often and with more intensity.
Fat Loss Fast Track
INTERMITTENT FASTING
It is impossible to ignore the body’s need for constant nutrients. The physical body has
built-in mechanisms, such as hunger pangs and thirst, to let us know when it needs
more nutrients. However, just as the muscles, joints and connective tissues of the body
need to rest from physical exercise, so do the internal organs need rest from performing
their ongoing duties of digesting and assimilating all the food ingested. A powerful
solution to giving these vital organs a break is the well-known, but often neglected,
practice of fasting.
Fasting is a voluntary abstinence from food and/or liquid and has been used since the
beginning of time by almost every culture, religion and tradition. It has been used
throughout history for a great many reasons. Hippocrates employed nutrition and
fasting in his medical practice. Fasting is actually an instinctive response (animals even
do it) to many illnesses, especially colds, flus and intestinal problems. It has also been
used in many cultures for physical rejuvenation and for enhancing vitality. Fasting has
been employed for greater religious and spiritual awareness. It was often prescribed in
the Eastern Indian and Essene culture to get rid of bodily decay, cleanse sins and
develop a closer bond with God.
Fasting can still be used today for physical health, mental clarity and spiritual
awakening. The two main physical purposes that fasting serves the body are to give
the internal organs a rest and to cleanse the body of wastes and toxic build-up. The
body is designed to enjoy regular periods of rest from physical labor each night as I
have mentioned. The internal organs deserve, and even require, the same rest each
night in order to function optimally. Every morning when you awake and eat the first
meal of the day, you are essentially breaking a fast by eating “break-fast.” The internal
organs also need an equal ratio of work and rest to properly perform their functions.
This principle of rest applies universally to all aspects of the physical body, including the
internal organs.
Fasting allows the body to direct its energy toward other, often neglected functions.
Rather than digesting and assimilating food, it can focus on cleansing, purifying and in
some cases, healing the cells of the body. This brief period of rest helps the body catch
up on maintenance and repair work (which is necessary when following a program as
intense as the Fat Loss Fast Track program), replenish enzymes, restore proper
balance and eliminate accumulated waste, poisons and toxic build-up.
As you give the internal organs the rest they need, the cleaner and healthier they will
become. The cleaner and healthier they become, the cleaner and healthier your body
will become. The cleaner and healthier your body becomes, the faster and more
efficient your body will become at burning body fat.
In addition, fasting is a powerful and effective way to establish self-control; eliminate

bad eating habits; slow the aging process; increase physical and mental strength;
breakdown stored body fat; eliminate body odor and bad breath; clear the skin and
brighten the eyes; eliminate chronic fatigue; clear up foggy or fuzzy thinking; elevate
self-esteem; relieve stress, anxiety and tension; and allow for better sleep.
Each week on the rest day during the 40 days of this program you will be performing a
fast. Here are a few strategies you should implement when following this weekly fast:
Plan and Prepare for Your Fast

Just as you must plan and prepare for your physical food intake, you must
also plan and prepare for your fast. The first thing you need to be aware of
when planning and preparing for your fast on this program is to know how
long the fast will last. This is important to know at the onset of the fast
because it will help prepare you mentally and physically for what will come
and you will be much better prepared to accomplish your fast. The Fat Loss
Fast Track program fast is for up to 24-hours, and no longer. The fast day is
designed to coincide with the day you will be doing the least amount of
physical activity and exerting a minimal amount of physical energy. As such,
the fast day will always be on your rest day each week, which is Sunday.
In the day or two leading up to your fast, be very strict with your diet and
definitely stay away from pre-packaged, processed and fast food, which you
should be doing anyway. By doing this, the fast will be easier for you to
accomplish and much easier on your body. Also be sure to get plenty of rest
the night the fast actually begins.
I do not expect you to be a professional at fasting the first time you attempt it,
or even after the first several times. You may not be able to complete the full-
length of the fast for the first several times you attempt it. If this occurs, do
Fat Loss Fast Track
not let it get you down – no one is keeping score – it is not a contest. Just do
the best you can to fast as long as you can up to the 24-hour mark. Then the
next time, simply plan and prepare the best you can and strive to complete
the entire 24-hour duration. However, towards the end of your 40-day rapid
fat loss journey you should be more able to complete the entire 24-hour fast.
For the purpose of this program, you will be participating in a partial

intermittent fast. What this means is that you will abstain from eating anything
solid, including your super shakes, during the period of the fast – up to 24
hours. You will, however, be permitted to drink water or herbal tea during this
weekly fast.
The best strategy for incorporating a 24-hour fast into your week is to not eat
anything after your last healthy solid meal on Saturday night. You will then go
to sleep and wake up Sunday morning and continue the fast until Sunday
evening just before your healthy solid meal. At this point you will conclude
your fast by eating your healthy solid meal on the day of the fast – Sunday.
Ideally, you should already have this meal prepared so you can just warm it
up and finalize the preparation with minimal effort as to not use any more
energy than is necessary.
You will need to drink plenty of fluid while fasting. Make sure to drink plenty
of water or herbal tea throughout the fast and avoid any other beverages. If
you experience hunger pangs during the fast, drinking some water or herbal
tea will help curb these feelings. Another alternative to water, and one that
provides an added cleansing effect and some energy is the following drink
formula:
Mix in 8 ounces of water (preferably fresh spring or distilled water):

• 2 Tablespoons of fresh squeezed lemon or lime juice
• 1-2 Tablespoons of 100% pure maple syrup
• A sprinkle of cayenne pepper
Drink this mixture liberally (at least 8-12 glasses) throughout the day of the
fast. Use a glass cup or jar to mix the drink in as toxins may be leached from
a plastic cup into the liquid from the acids in the lemon. You may find it more
convenient to mix up an entire gallon of this beverage beforehand. If so, just
make sure to use a glass container.
You do not need to drink this beverage on the day of your fast if you do not
want. It is simply an added way to help rid the body of excess toxins and
provide your body with a little bit of energy to help you get through the fast
day.
Free Time
No doubt, you will have some extra free time on your hands on each of your
fast days. You should dedicate the extra time you save from not having to
prepare and consume any super shakes to partaking in enriching and fulfilling
activities such as reading, meditating, serving others, taking a walk outdoors
in the fresh air and sunlight, playing a game with your family or friends, writing
your thoughts and feelings down in a journal, writing your weekly personal
statement or any other relaxing activity that requires minimal physical energy.
Dedicate some of this time to pondering on the progress you have made or
have not made in this program and why. Think about what went well and
what you could have improved upon over the previous week. Read the
journal entry or notes you jotted down from the previous week(s) to remember
the thoughts and feelings you experienced. Consider how you have grown
physically, mentally and spiritually. Reflect on all of this often as a source of
strength.
As your fast progresses, and for a few days after the fast is over, you may
experience some side effects or symptoms associated with cleansing and the
elimination of toxins and wastes from your body. Some of these may include
headaches, nausea, weakness, dizziness, lightheadedness, restlessness,
disturbed sleep, cramping, chills, and/or achy joints and muscles. These
symptoms should not be cause for alarm. However, if any of these symptoms
persist for a prolonged period of time, you should seek assistance from a
medical professional.
End Your Fast With A Simple, Healthy Solid Meal

The most common mistake most people make when breaking a fast is to eat
too much, too quickly. As you fast, your stomach decreases in size limiting
the amount of food you should eat immediately after the fast. Also the body
reacts very strongly to the food you ingest following a fast. If the food is good,
quality food, the body reacts in a positive manner. If the food is of poor
quality, then the body will react in a negative manner. Certain foods tend to
be harder on the body after a fast. As a result, you should stay away from
processed foods, junk food, fast food and even animal-based food products.
The best option is to eat a healthy solid meal abundant in raw or lightly
steamed fruits and vegetables. Above all else, the most important thing to
remember when eating the first meal after fasting is to take your time and stay
in control by overcoming the temptation to eat too much.
Shortly after ending your fast with a healthy solid meal, it is a good idea to
shower or bathe. During a fast your body releases toxins and wastes through
the pores in the skin. Bathing will help wash them off of your skin so they do
not cause problems with bacterial growth, which can cause body odor,
irritation of the skin, acne and infections.
Fat Loss Fast Track
Fasting is not a time of deprivation, but rather a time of growth – a way to overcome the
body’s natural appetites while helping you progress towards your goals. It is a privilege
and is something you should look forward to. Most importantly, it is a powerful way to
experience complete physical, mental and spiritual health and wholeness.
CONGRATULATIONS
By now you have read through the entire Fat Loss Fast Track program and are ready to
start – or, at the very least, plan your start date. You are now prepared with all the
information and tools you need to experience the biggest physical transformation of
your life. Everything you need to know and do is right here. Now it is up to you to
actually implement it.
Having a program like this and actually following it exactly is really the key difference
that separates those who are successful with body transformation and rapid fat loss and
those who just think about and dream about achieving the body of their dreams.
Getting focused and taking specific and massive actions in the proper sequence will
lead to amazing and lasting results.
Read through this book as often as you need before you begin your 40-day rapid fat
loss journey in order to embrace and retain all of the principles contained herein. Doing
so will give you the best possible chance of succeeding on this program.
The Fat Loss Fast Track program is just a stepping-stone to greater physical health. It
is just the beginning of a whole new life. As you transform your body while following this
program, you have entered in to a new way of living.
Do not settle for anything less than what you expect from yourself and what you
deserve. Do not underestimate your potential to transform your life and the lives of
those around you as you set the example to greater health. As you transform your body
during this program and subsequently maintain your results after the 40-days are over,
you will be blessed with health, happiness and success in more ways than you can
even imagine.
It is my sincere desire that you may continue to find the health, performance and
transformation that you seek. I feel it has been a privilege to play a role in helping you
to achieve your health, fitness and lifestyle goals in anyway that I may have.
To Your Health and Fitness,
Calvin Buhler
P.S. For further help and resources in transforming your body, please visit
www.calvinbuhler.com and check out my other products and services that will
complement your healthy lifestyle.
Fat Loss Fast Track
ABOUT THE AUTHOR

Calvin Buhler is a leading health and human performance expert, author, speaker,
product developer, adventurer and entrepreneur. He is the founder of multiple health
and fitness companies and his unique training methods and products are used by elite
athletes, Olympic athletes, universities, nutritional supplement companies and exercise
equipment manufacturers. Buhler helps individuals and organizations reach higher
levels of performance and success by implementing universal principles and strategies
gleaned from years of experience, education and research.
Buhler has authored several articles and books, developed multiple coaching programs,
given talks and presentations around the world, made frequent appearances on popular
radio and television shows and has been a member of the advisory board for multiple
companies.
Buhler’s passion for health began at a young age growing up as the son and grandson
of medical doctors. A love for fitness, nutrition and human performance soon followed
during his competitive years as an athlete. Buhler’s highly decorated athletic career
culminated in achieving NCAA All-American status and winning the prized NSCA’s All-
American Athlete of the Year award. He still trains and competes as a way of staying
in-shape and leading by example. Buhler holds a Bachelor of Science degree in Health
and Exercise Science and is a Certified Strength and Conditioning Specialist with the
National Strength and Conditioning Association.
For more information or to contact Calvin Buhler visit www.calvinbuhler.com

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What is the purpose of the 40-Day Rapid Fat Loss Solution program?

What is the purpose of the 40-Day Rapid Fat Loss Solution program?

What are some of the extreme strategies outlined in the program?

What are some of the extreme strategies outlined in the program?

40-Day Rapid Fat Loss Solution

Fat Loss Fast Track

The information in this program is not designed to be a lifestyle program. It is strictly

If you experience any lightheadedness, dizziness or shortness of breath while

REST & RECOVERY 92

INTERMITTENT FASTING 100

ABOUT THE AUTHOR 106

Dear Fat Loss Friend,

And I can definitely help.

But first, I have a story I want to share with you.

I was – for lack of a better term – a physical schizophrenic.

Why Did I Engage In Such Insanity?

What Works And What Doesn’t Work

But Not All Of My Clients

How to Burn Body Fat Fast

These five unique rapid fat loss strategies are:

• Increase free fatty acid breakdown

• Increase lean muscle tissue

• A measurement tracking plan that is effective and usable

• A nutrition plan based on scientific breakthroughs and practical evidence

• An exercise plan that is simple and detailed

• A rest and recovery plan that is powerful and focused

• An intermittent fasting plan that is balanced and stable

What You Will Learn

• And that’s just the beginning

I’m Here to Completely Transform Your Body In Just

Good luck and I look forward to hearing from you soon!

To your health and fitness,

Calvin Buhler, CSCS

Here, I will explain…

Are You Ready?

The number 40 holds tremendous significance in many ancient cultures and

Linguistically, the number 40 conveys several meanings. Some scholars believe it

Components of Fat Loss Fast Track

1. Increase Lipolysis (the breakdown of fatty tissue)

2. Decrease Lipogenesis (fat accumulation)

3. Increase burning of free fatty acids

4. Maintain and increase lean muscle tissue

5. Maintain and increase metabolism (T3, Thyroid) and optimal

1. A measurement tracking plan that is effective and usable

2. A nutrition plan based on research and practical evidence

3. An exercise plan that is simple and detailed

4. A rest and recovery plan that is powerful and focused

5. An intermittent fasting plan that is balanced and stable

Intermittent Rest &

2. Healthy Solid Meal

1. Resistance Training Workouts

2. Energy System Workouts

Each week you will be challenged to increase the intensity of these

The energy system workouts are designed to increase your general

3. Non-Exercise Physical Activities

Rest and Recovery Plan

Well, do any of the following describe you?

• You sleep less than seven hours per night

1. Sleep and Sleep Habits