The Fat Loss Code Free PDF EBook Download

1. The Fat Loss Code PDF EBook Free Download Shawn Stevenson The Fat Loss Code System Shawn Stevenson : The Fat Loss Code Free PDF, The Fat Loss Code Free Download, The Fat Loss Code Free EBook, The Fat Loss Code Diet, The Fat Loss Code Recipes, The Fat Loss Code Ingredients, The Fat Loss Code Meal Plan, The Fat Loss Code Eating Plan, The Fat Loss Code training, The Fat Loss Code Workouts, The Fat Loss Code Exercises, The Fat Loss Code System, The Fat Loss Code Program, The Fat Loss Code Guide, The Fat Loss Code Method, The Fat Loss Code Formula, The Fat Loss Code Manual, The Fat Loss Code Reviews, Buy The Fat Loss Code Discount, The Fat Loss Code Amazon. WaistReduction Quick Start Plan Shawn Stevenson

2. WARNING: This information will obliterate fat from your waist line. Before reading another word, go and take your waist measurement FIRST so that you know exactly how many inches you were able to lose, then you may proceed. The Waist Reduction Quick Start Plan is simple. There are 4 specific steps to reducing your waist size at least 2 inches in the next 2 weeks: 1 Reverse insulin resistance Vacuuming exercises 2 Boost metabolism via muscle activation (whole body vs. isolated muscle group) 3 Make sure that you’re bowels are clean (gentle stuff: flax, mag calm, lots of water) 4 Lets take it from the top: 1. Reverse insulin resistance. This is actually much easier than it sounds. Insulin is the key “fat storage” hormone, so when it’s dysfunctional, a lot of other problems show up with the metabolism. Insulin is ferociously responsive to glucose. So anything that goes to glucose rapidly in the body is going to be potentially problematic (this means all carbohydrates: fruits, grains, dairy, chips, sugar, pastries, etc.) Some are better than others, but they all go to glucose in the blood. Improving insulin sensitivity in your body happens quite fast by employing 2 critical things: A. Eliminate all high glycemic foods B. Increase protein intake Yes, it’s as simple as that. We’ve been told to eat a HIGH carbohydrate diet in our modern culture (based on very cheap grain foods), and protein is supposed to play second tier. Today massive research has shown that not only is this diet structure ineffective, in actually contributes to major degenerative diseases. For the next 2 weeks, eliminate all grains, and focus on non- starchy vegetables and low- glycemic fruits for your carbohydrate sources. Note: you can have 3 to 4 servings of white rice or sweet potato per week (especially if you’re very physically active) as an occasional dense source of carbohydrates. What you’ll notice by following this is a distinct reduction in “puffiness” and bloating in your body. This is an indicator of greatly reduced inflammation and feedback from your body that you’re on the right track. 2

3. Here’s a sample day with several options to get you started: Breakfast (Option 1) - Vegetable omelet (mushrooms, spinach, onion, tomato, turmeric, salt & pepper to taste) • 1/2 Small avocado sliced & topped with kelp granules • 1/2 cup of kim chi or sauerkraut Breakfast (Option 2) - Superfood Green Smoothie • 1/2 ripe banana, 2 big handfuls of spinach, 1 tbsp of almond butter, 1 serving of vanilla protein powder (brown rice or whey), 2 tbsp ground flax seeds, 1 cup frozen blueberries, 1 cup of unsweetened almond milk Lunch (Option 1) - BIG Beautiful Salad • 5 ounce box or bag of spring mix, chopped tomato, black olives (or avocado chunks), protein of choice (chicken, steak, turkey, hard-boiled eggs), kelp granules, vinaigrette dressing (or olive oil, vinegar, and sea salt) Lunch (Option 2) - Left-overs from dinner • Turkey burger (no bun) with hot sauce or spicy mustard Seasoned broccoli & cauliflower medley • 1 grapefruit or 1 cup strawberries 3

4. Dinner (Option 1) - Baked Chicken drumsticks • Brussels sprouts (or cabbage) • 2 squares organic dark chocolate for after dinner Dinner (Option 2) - BIG Beautiful Vegetarian Salad • 5 ounce box or bag of spring mix, chopped tomato, 1 small avocado diced, 1 handful of pumpkin seeds, kelp granules, 1 tsp of raw honey, couple dashes of cayenne pepper, vinaigrette dressing (or olive oil, vinegar, and sea salt) Dinner (Option 3) - Grilled spicy salmon (cook with hot sauce) • 1 baked sweet potato • Steamed broccoli with sea salt There are THOUSANDS of different, delicious meal combinations to enjoy while avoiding inflammatory grains. I feature complete weekly meal-plans based on your own unique metabolic type in my program The Fat Loss Code. Until you understand your personal metabolic type, just guesstimate whether you’re body runs best on fats, carbs, or protein and shift the ratio of your meals to optimize your metabolism. Note: Even if someone feels they run best on carbohydrates, they’ll simply need to eat a higher RATIO of carbohydrates, but NOT a high carbohydrate diet. This is key in reversing insulin resistance. 2. Vacuuming Exercises. A good example of having a small waist, no matter how “big” you are, can be seen in the body builders of a few decades ago. They were (obviously) pretty big in their upper and lower body, but their waists were tiny! How they achieved this small waist-size (relative to their body) seems to be long forgotten in the body building world today. No doubt, the current leaders in the field are huge, their abs are defined, and they are very lean... but there is one distinct difference. Many body builders today have ripped abs, but they are bulging out like they’re 5 months pregnant! How could this be possible? 4

5. Hormones play a big part, but what’s long been forgotten (and replaced by more weighted crunching exercises) are the most important waist reducing exercises of all... Vacuuming. Pretty much everybody who’s interested in health today has heard about planks (also called static holds). When I taught my clients about planks 11 years ago, hardly any of them had seen anything like it before (including the athletes). Planks are an excellent tool to use as a vacuuming exercise IF THEY’RE DONE RIGHT. Example of a plank If you have The Fat Loss Code, watch the Plank Instructional Video and follow it to the tee. If you don’t have it yet, there are several plank instructional videos on youtube, but be sure to specially focus on drawing your navel in strongly towards your spine (a step that’s commonly left out). Perform the plank 3 times per week (Mon, Wed, Fri for example), doing 2 to 3 long sets. Shoot for a target of 60 to 90 seconds each set for women and 90 to 120 seconds for men. If you can not perform it for that long yet, that’s O.K. Just start where you are and work your way up. It’s best to use a stop watch/ timer to do this (you can easily download an app for this on your phone). Also, if for some reason you can not yet perform a full plank, you can start off on your hands and knees and perform the same action. Keep your back straight and flat, pull your navel in strongly towards your spine, and hold this braced position for 20 seconds. Relax for 5 seconds and repeat 3 more times. I actually do a combination of the full plank and this alternate version to hit all of the muscles in my abdominals. 3. Boost metabolism via muscle activation (whole body vs. isolated muscle group) As you’ll learn more and more in the information I’ll be sharing with you, your body burns fat as a WHOLE, so you simply can’t “spot treat” and burn fat around your midsection. If you want to see your abs (or if you want a slim waist-line period) then you’ve got to lower your body fat. You can literally never do abdominal exercises again, but by lowering your body fat enough, you’ll see the natural musculature that’s already there. You don’t actually work on your abs. You uncover them. To maximize your metabolism, you’ve got to work the greatest number (and largest) muscle groups possible at the same time. No more boring concentration curls... that bicep muscle is TINY compared to the fat-burning potential of the large quadriceps 5

6. muscles in your legs. Again, we want to burn fat as a whole, so you want to shift from body part focus to fat-burning focus. We achieve this by intensely working our largest muscle groups: Back, shoulders, chest, hamstrings, glutes, and quads. We’ll call them the Super 6. We’re starting off with strategic Circuit-Style training to jump start everything. It’s done like this: Come up with your own, or use the Exercise Video Vault in The Fat Loss Code to choose: One pulling exercise One pressing exercise Two lower body exercises Perform all 4 exercises back-to-back with 0 - 60 seconds rest in between (depending on how heavy your resistance is). For example: For my pulling exercise I’ll choose bent-over rows For my pushing exercise I’ll choose decline push-ups For my two lower body exercises I’ll choose weighted squats and lunges. I’ll say I’m at a beginner/ intermediate level, so my circuit will look like this: 12 Bent-over rows with dumbbells 12 Squats with the same dumbbells 12 Lunges each leg 12 Decline Push-ups (alternating for a total of 24) Rest for 3 minutes, then repeat 6

7. Anyone can do this! It’s not about going in a sporadic hurry because you’re doing it in a circuit. It’s about control, using excellent form, and working your muscles deeply. These compound exercises can literally change the contour of your body like nothing else can. 4. Make sure that you’re bowels are clean (gentle stuff: flax, mag calm, lots of water) One of the othercritical insights you’re going to learn from me is the dirty little secret that most people are not talking about. A lot of excess waste from food consumption is LITERALLY located behind your abdominal area. If we want to have a nice, attractive waist line, we’ve got to make sure that traffic isn’t backed-up somewhere and causing an unsightly bulge. The key here is (again) very simple. A. You’ve got to eat a significant amount of plant fiber to keep things moving along (from real WHOLE FOODS, not fancy fiber supplements) B. Add 1 to 2 heaping tbsp of ground flax to your food each day (can be mixed in with salads, protein powder and water, smoothies, vege- tables, etc) C. Use Magnesium Calm from Natural Vitality, if you have a history of issues with irregular bowel movements. D. Drink adequate amounts of water each day to hydrate your bow- els (not doing this is the leading cause of constipation) E. For a COMPLETE elimination, you’ve got to be in the right phys- ical position so that your colon is literally not getting pinched-off. I recommend the Squatty Potty. Over the years I’ve tested hundreds of different supplements, and I’ve been fortunate enough to realize that WHOLE FOOD sources of nutrients are far more superior. I’m honestly not a big fan of most supplements, but some things still get the thumbs up from me when they’re appropriate. One of those things is Magnesium Calm. 7

8. By the sheer level of stress that we are exposed to today, the vast majority of people are magnesium deficient. Magnesium is responsible for over 300 detoxification processes in the body, and it’s a real stress- defense nutrient. Because of its frequent use by the body, it can get depleted very quickly. So whether you’re struggling with staying regular, or you just want to give your body an occasional boost of magnesium, this supplement can be very helpful. Magnesium draws more fluid to your bowels, and this is why it’s so effective for stimulating the digestive tract. But make sure that you start off with a small amount (about 2 teaspoons for most people), because if you use too much it can flush out your system. Not anything bad, but you don’t want to have excessively watery bowel movements. Take Magnesium Calm right before bed with about 6 ounces of water, and you’re all set. Use this in conjunction with the other steps for keeping your bowels clean and you’ll notice a significant reduction in your waist line, and a lot more energy overall. You’ve now got the complete Waist Reduction Quick Start Plan in your hands to enable you to knock an easy 2 inches off your waist in 2 weeks. But you don’t want to just settle for the average... Many people actually surpass the 2 inches easily by an inch or more. So now it’s up to you to use this and beat the average yourself! 8