15 Step Guaranteed Fat Loss Checklist

1. Get Your Numbers a. Height b. Weight c. Waist d. Hips (women only) e. Neck

2. Calculate Body Fat % - Use this calculator a. Or you can use a body fat scale or

calipers 3. Calculate Your Lean Body Mass (LBM) = Body Weight - Body Fat in lbs.

a. Step 1 = Body Weight x Body Fat % = Body Fat in lbs. b. Step 2 = LBM calculation (BW-BF)

4. Reduce Carbohydrate Intake to < 50 grams per day a. Use any online calculator to determine carb content of various foods b. Basically you’ll only eat vegetables that grow above the ground to keep

your carb load this low. No refined or grain based carbs allowed. 5. Be Prepared for adverse effects of this dramatic dietary change in the first week

or two. Headaches, cramps, constipation can occur if you don’t stay really hydrated, eat leafy green veggies and get some additional salt into your diet.

a. Click here to ask me specific questions about implementing these changes successfully and getting your fat loss plan rolling quickly.

6. Eat Protein at 0.5 grams per pound of Lean Body Mass. a. Just divide your LBM from step 3 in half and this is the amount of protein to

eat per day (in grams). So if your LMB was 150 lbs, eat 75 grams per day of protein.

b. Eat quality proteins like meat, fish, eggs and fowl. 7. Eat the Balance of Your Calories from Good Fats. So just eat until you are

satisfied using quality fats as the majority of your calories. a. Quality fats are full fat dairy, egg yolks, olive oil, butter, coconut oil,

avocado, nuts, seeds, animals fats, etc. b. So < 50 grams per day of carbs c. Protein at 0.5 grams per lb. of LBM d. Balance from fat calories

Fat Loss Checklist page 1

15 Step Guaranteed Fat Loss Checklist

e. That’s your diet. Yea I know you think I’m crazy but I guarantee this approach will work for you. If you want to know why this works, click here and you can ask me yourself.

8. Eat Real Food you recognize from nature a. If it comes in a box or bag or has a label with more than a few ingredients,

don’t eat it. 9. Move More, Sit Less. 10. Aerobic Training 2X per Week. Keep your heart rate below (180-Age in

years). So if you’re 50 keep your heart rate below 130 maximum. Shoot for a sustained heart rate during aerobic training at 85-90% of Max. So if 130 is your max heart rate, 85-90% is 110 to 117.

11. Strength Training 2X per Week using full body, compound movements. Ensure you get all 5 Human Movements in your workout.

a. If you want to get a free suggested workout, go here and ask about it. 12. Explosive or Sprint Training once every 7 to 10 days.

a. Again, to see how to implement this very important element of your training effectively, you simply have to ask and I’ll tell you. It’s more than I can put into a simple checklist.

13. Measure your Body Fat % Weekly a. Take your measurements at the same time of day each time you measure.

This limits the error in your data. 14. Re-calculate Your Lean Body Mass and protein requirements each week. 15. Just Keep Doing These Steps and your body fat will decline, guaranteed.

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