How to Lose 20 Pounds of Fat in 3 Months!
(or those last 5 to 10 pounds of jiggle)

Look Amazing Now!IMPORTANT:  Model ‘Goal-Level’ Intensity Today!

Basically, if you want to win big, play big.

This is true in so many areas of life, whether you want to earn more income, meet a better partner, or improve your health. “Playing BIG,” so to speak, is all about doing things, right now, in the way you would imagine yourself when your goal is realized!

When you’re in great shape, you naturally put yourself through more in a given workout. In a sense, more “workout pain” hurts less, but only because you’ve felt it before. The unfamiliar is the scariest part.

Don't go crazy and end up in emergency level pain from your muscle soreness...but on a sale of 0 to 10, where 0 = no pain/muscle soreness the day after your workout -- and 10 = emergency level pain...aim for 7 out of 10 when you’re working out for fat loss. The goal is to create muscle repair and speed up your metabolism in the process. This is done through controlled damage and improved signaling to muscles, which gets more muscle involved in every repetition of every set that you do.Get tough!

Model the intensity you expect yourself to have when you realize your goal - and do this today. If you’re intimidated, increase your intensity by 10% every workout until you’re there. Be careful but be purposeful in your method of losing fat quickly. You’ll be surprised and excited with the result.

How to Double Your Fat Loss – 10 Easy Tricks to Supercharge ANY Diet

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about?

SCENARIO ONE: You wake up in the morning and walk past your laptop, deciding against your better judgment toAlice “quickly” check emails. Four hours and some serious hypoglycemia later, your hands are shaking as you stagger out of your chair and walk head first into the pantry. You reach out, dying to eat anything… and your hand lands on… Oreos.  A whole packet of double chocolate Oreos. 9 to 1 odds that that packet won’t survive the next two minutes of your life.

SCENARIO TWO: You are meeting your date for an evening cocktail event. Food will be served and your date assures you some of it will be healthy. You arrive nice and early, looking and feeling amaaaaazing, although a tad bit hungry. Things drag on and on and no food is coming out. Now you are famished, and the feeling of amazing has turned to what you might call “HANGRY,” a super hungry - angry combo. When food does finally appear, you find out that the “healthy low-fat” solution is in fact a high fructose corn syrup wrap packed with white rice and a tiny bit of something that genetically is chicken but grew up in a cage and is now covered in sugary, “low fat” mayo. Oh no.

If you can avoid unplanned cheat meals and keep your diet on the straight and narrow at least 90 percent of the time, you are going to DOUBLE your chances at getting the body or performance you are working towards.

Here are 9 Easy Tricks I use every day.  That means you start from today.

Trick Number 1 – If it's not there, you CAN’T eat it!

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, I'll be happy to drop by.  This trick is so simple but it is SO important that I put it at #1.

Do it. Now. Everyone will eventually get used to it and stop complaining or hide their own food.

Trick Number 2 – Eat before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out.  Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.blueberries and cottage cheese

If you eat a tiny bit prior, you can keep the edge off your hunger to avoid caving to cravings if great food selections do not present themselves. You are also likely to eat LESS.  You will have WILLPOWER.

My favorite pre-dining combo: a handful of raw almonds and organic blueberries with a half cup of cottage cheese, but even an apple is better than nothing.

Trick Number 3 – Watch the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil are by far the best. For everything else, ditch the oil and sugars and keep the cheat meals as planned cheat meals.

Trick Number 4 – Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, but I am not a big fan of the long-term fasts for a few reasons: 1) It is when you're super hungry that serious binges occur, especially with beginners  2) Cortisol management.  This is SO important to fat loss that it deserves its own article… don’t stress your body any more than you have to.  Keep your blood sugar level by eating small protein and healthy carb meals frequently and you will keep your hormones under control, the same hormones that allow your body to burn fat efficiently!

Especially at the start of any new diet, eat enough and regularly to never get super hungry – just make sure it is the good stuff.  

For workout junkies like us, keeping the nutrition coming in and energy going is the absolute key to training hard and recovering quickly.

HangryNever let yourself get super hungry...or HANGRY.

Avoid deficiencies that will impair health or performance.

Trick Number 5 – Keep some healthy snacks on hand with you at all times

Life happens. Have a snackpack of healthy ready-to-eat choices on hand at ALL times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport, hospital, etc.)

Some readily portable examples: organic raw nuts, all-natural jerky, hard-boiled eggs, low-salt cans of light tuna, raw veggies, organic nuts, and, if you must, low-glycemic fruit (berries and apples are good low sugar choices, but avoid dried fruit).

Never let yourself get super hungry.

Trick Number 6 – Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources.  If you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met.

Trick Number 7 – Get more quality sleep

Remember the comment above about the cortisol? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.babyanddog

“Fatigue makes a cowards of us all”!

Getting enough REGULAR sleep will help your health, mood, produce superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness!

You will find that with enough rest and sleep you will have faster fat loss results, and more energy and willpower to keep going for what you want.

Trick Number 8 – Have a cheat meal!

Yes, schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite foods for one meal a week (not a whole day), and enjoy. You may be surprised to find that your favorite cheat meal will gradually change to slightly healthier version!

Knowing you have a cheat meal coming up will keep your willpower where it should be on the days when you are supposed to be behaving, which is so important for compliance.  If done right, it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

Want to take it to the next level in that cheat meal?  Avoid all fried foods and make sure that meal has no sugar in it. Trust me, this makes a big difference.



Trick Number 9 – Don’t beat yourself up.

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time...or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. You haven't just "ruined" your diet. Just make sure you stick to clean eating as often as you can.

Now get back on the rails, and face forwards, positively. 

Maintain will power.  Go for it!

Trick Number 10 – Make every healthy meal a sequence of Protein, Good Fats, and Non -Starchy Vegetables… In that order!

This trick, which automatically ensures a superior nutrient ratio for fat loss, has absolutely outstanding results with everyone who tries it.

1. Protein FIRST. Every meal, start by eating a clean, quality source of protein. What do I mean? (Grass-fed) meat, (non-farmed) wild fish, free range organic poultry and free range eggs. Aim for a DAILY intake of 1 gram of protein 

healthy meal

per lb of ideal bodyweight, more if you're very active.  Break this protein intake over each of your daily meals (5 or 6 meals is perfect), and make getting that quota your priority at every meal.

Yes, this is so important it is going at number 1.

2. Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality FATS at every meal.

If you cook in coconut oil and eat nothing for protein but grass-fed meat, anchovies, sardines, wild salmon, organic poultry and free-range omega 3 eggs, you are probably good to go without any Omega 3 supplement at all.

Since this is nearly NO ONE, everyone else needs to balance out their omega 3 to omega 6 ratios. You are aiming for a 1:1 or 1:2 ratio which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance). Take omega 3 every day, with breakfast and dinner, if possible.  2 to 4 grams, minimum.

3. Veggies - Fill up! Keep eating until you are full with green, nutrient dense veggies. Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of phytonutrient goodness with very few calories, so eat away!  Here are my favorites:

not a diet
  • Spinach
  • Broccoli
  • Cabbage
  • Asparagus 
  • Arugula 
  • Cauliflower
  • Red bell peppers

Just make sure you cycle through the veggie choices, and don’t be afraid to add plenty more.  Variety is the key.

What about carbs you ask?

What about them?

Limit fruit to low-glycemic fruits "occasionally," and eat NO white carbs or sugar.  No white rice, no white potatoes, no bagels, no I need to say no Girl Scout cookies?"  Be careful with "wheat" bread, even 100% wheat may slow fat loss.  Try sprouted grain breads, but keep it to a minumum.  Drink unsweetened beverages 98% of the time.  Stevia is the only healthy sweetener I recommend.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is terrible for us. The result, excess body fat, disease, sickness and miserable people.  Don’t be one of them.

Our ancestors didn’t eat any processed carbs, or even a carb heavy diet.  Move your body over to this … prepare to be amazed. The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”!

healthy life


Try this EXACT eating pattern and food choices for EVERY meal for 30 days.

You will love your results at the end of it - and that's a guarantee!


» 3-5% reduction in body fat
» 5-12 pounds of weight loss
» 1-3" decrease in the midsection
» 25% increase in strength
» 25% improvement in endurance
» Better relaxation
» Greatly improved posture
» 100% gain in self-confidence
Register now

Bookmark and Share