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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
to spread the word! Find out more at (http://www.omarisuf.com) and join the Facebook Fan Page!
Driven to Change
How to Turn a Fat Loss Failure
Into An Instant Success
by Omar Isuf
Body Transformation Expert Not to be Reprinted for Commercial Uses Under Creative Commons License 2.5 2010
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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Why Do We Fail?
First before I become your champion, your fat loss success
coach, I must play the role of devils advocate.
Why do we fail so often? Why do 99% of people that set out
to transform their bodies, their appearance, their mind, fail? I‟m a
trainer. I‟ve failed. Both my clients and myself have failed before.
WHY? A simple question with not such a simple answer. In a day
and age when we have more gyms, more diet books, more
experts on health and weight loss, we as a society are fatter than
ever. If we have more solutions, why aren‟t we solving our weight
loss dilemma? In other words, if apparently “the answer” is
staring us right in the face, why aren‟t we succeeding?
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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All it Takes is One Bad Apple To Spoil The Whole
Damn Bunch
―Fear is the mind killer‖ - Dune
We know what we should be doing but we don‟t do it. We
know to eat healthy but we still eat two smores for $1.39 at
McDonald‟s (or maybe it was just me). We know that we should
work out at least 3 times a week but probably spend more time in
front of the TV on any given day than we do at the gym for the
whole week (once again maybe it was just me and the Lost
marathon was on- hey somebody has to decipher that damn
show!). We set lofty New year‟s Resolutions and don‟t follow
through. Does any of this sound familiar to you?
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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Appetite For Obesity
Obstacles can't stop you. Problems can't stop you. Most of all other people
can't stop you. Only you can stop you. Jeffrey Gitomer
HOT….LIQUID…..CRAP for your body.
If you are like me, you‟ve had all of the above happen to
you (except it wasn‟t two smores...it was more like ten). I think it
would be easy to pass the blame off to someone other than
ourselves. We could blame our environment. After all, we live in a
culture obsessed about food. Whether they be your billboards,
radio spots, or Superbowl TV ads, you cannot escape from food.
While some might fall victim to their environment, I‟ve seen and
have had tons of success stories of those overcoming their
surroundings to succeed. A crappy environment is no excuse; I
know it is still possible.
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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Get Fit In Five Seconds
Should I break the news or should you?
Still others might accuse the misrepresentation of exercise
in the media. All the 5 minute abs, drink X product and lose 300
pounds, and Just Think and Get Fit products have conditioned us
to believe its easier than it is. When we actually try to make a
change, we discover it is a lot more difficult than not adding two
cream and sugar to our morning coffee. We can‟t just run on
Sundays and look like Jessica Alba. This becomes frustrating and
we once again quit. While this might be tempting to believe, I‟ve
also whipped some former “if I walk and talk at once I lose my
breath” into lean mean fighting machines.
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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What IS the Answer?
Not the answer
With so many possible culprits, we become lost finding the
solution. Telling someone to go work out and eat healthy are not
solutions. We all know it; we have a problem following through
with it. I should say that we had a problem. Not anymore. Afterstruggling with the answers both with myself and my clients, I
have found the solution and I can repeat this success every single
time. The key is instead of isolating the problem, is to focus on
the solution.
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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The Solution is the System
The solution is the system unless the system is a crazy computer named HAL
And the answer is that there isn‟t one quick fix, much like
there isn‟t one problem. It is a combination of thoughts, beliefs
and actions that either propel us to success or limit us. The
solution is putting together a guaranteed system of success that
eliminates all these barriers and gives us a clear path to success.
Interestingly, it is the right combination of habits, beliefs,
actions, and the right environment that foster true success. You
see, success leaves clues. Slowly putting the pieces of the puzzle
together, I‟ve at last arrived at the full picture. What happens
with these certain keys in place is guaranteed success. Some are
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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obvious (like a positive self-image), but others are more
mysterious (like balancing the work/rest equation). Along the way
some negative thoughts, actions and beliefs have to be unlearnt.
Tony Robbins Meets the Tooth Fairy
Your body is the summation of all the positive actions and negative actions
you’ve performed on your body.- Omar
I’m your bad ass tooth fairy
After toying around with the formula, I‟ve managed to distil
it into a readily comprehensible format. Consider me your Tony
Robbins meets Eckhart Tolle meets the Tooth Fairy; an
unstoppable combination of positive, proven methods to help you
succeed on your journey towards permanent fat loss success. And
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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this is something important. Very important. I see countless
people enter the gym and never return. I see others who DO
come, but don‟t know what to do and end up not seeing the
results they want. It must be very frustrating and defeating. I
know, I‟ve been there before.
I Know, I’ve Been There Before
Imagination is the beginning of creation. You imagine what you desire, you
will what you imagine and at last you create what you will.—George
Bernard Shaw.
First photo: Skinny 2006, next fatty 2007, next 2008
When you are fit, everyone assumes that you always were that
way. Here is the skinny, I was, very, and then I got fat, very, and
now, I`m neither.
When I was young, I was very active. Soccer, swimming,
baseball, track and field; you name it, I was in it. Then suddenly
with high school and other distractions, exercise took a backseat
in my life. Big mistake. I felt lethargic and unwell. So I had the
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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brilliant idea of eating a lot and sort of exercising to get back in
shape!
Here is the problem: my diet during this phase can best be
described as the see-food diet; if I saw it I ate it. A regular meal
for me was eight eggs, three turkey sausages, three pieces of
toast and a quarter block of cheese. This was one meal of about
five or six. In about nine months I gained sixty pounds (I looked
pregnant- but without the baby). Mentally, I believed I was all
muscle. I lied to myself when I saw my double chin and gut and
tried to ignore it. The shocking reality came when I came home
from university for the summer...and my mother called me fat.
Ouch I thought I was ripped
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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Recently 12 week transformation, boy was this easier!
What This Book Will NOT Do
This book will NOT make you lose twenty pounds in twenty
seconds, drop ten dress sizes or get you the man of your dreams.
It will NOT give you a day to day eating plan completely
customized for your likes, allergies and lifestyle or your EXACT
work out to make you melt 20 inches in 20 seconds.
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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Warning this book will NOT get you Tom Jones or his awesomely
fake tan
What This Book IS "There is little that can withstand a man who can conquer himself." Louis XIV
This book is your manifesto, it is your way of leading a
healthy active lifestyle. It is a belief system that cannot be
shattered. It is your resource to consult whenever you veer off
the path of success. This is your fail proof guide on how tosucceed...forever with your transformation. Forget yo-yo dieting,
fad work outs and quick fixes. We all know what we should be
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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doing (proper eating and exercise) but don‟t. Its time to change
that. Its time to learn the habits, beliefs and actions that lead to
success.
Why This Book is Different
First say to yourself what you would be; and then do what you have to do. –
Epictetus
There are millions of e-books out there, touting the solution
to your problems. From five minute abs to praying for a six pack,
the fitness industry is littered with a collection of shit.
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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This book is based around no hype or over-exaggeration.
This book is meant to inform, educate, motivate and inspire you
to success. From the results of all my clients, I know the potential
power each individual has to make a lasting change in their life.
This book is for those that strive to be better, to be the best you
can be.
How to Use This Book
This book is organized into 12 key points that every
transformation requires. With them, the journey becomes easy,
without them it becomes an endless struggle. Each chapter
focuses on one key point. Within the book are powerful quotes
interspersed throughout that serve to inspire and inform, from
the great thinkers of our past. At the end of each chapter is a
quick twitter summary, questions to answer, actions to perform
and resources at your disposal. A video going into further detail
for each chapter is included. Also attached is a quick summary
guide. If you know anyone that can benefit from this summary
(see attached), be sure to send them the resource and help them
out.
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Now strap on your boot straps Toto because we sure as shit
aren‟t in Kansas any more.
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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Table of Awesomeness
Chapter 1: Purpose and Desire 18
Chapter 2: Planning 28
Chapter 3: Intensity 39
Chapter 4: Recovery 60
Chapter 5: Focus and Faith 77
Chapter 6: Fun! 95
Chapter 7: Persistence 105
Chapter 8: Positive Belief 119
Chapter 9: Progression 129
Chapter 10: Accountability 144
Chapter 11: Knowledge 158
Chapter 12: Social Support 175
Book Summary 184
Ending Notes 186
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Chapter 1: Purpose and Desire- The spark and
fuel to your fire
―You can’t start a fire, you can’t start a fire with out a spark‖ Bruce Springsteen
This is it. This is the moment. This is the time it will work.
Your transformation starts today. The real transformation.
You are ready to make a change. At other times you thought
you were ready. And failed. But this time will be different, this
time, you will succeed. I‟m not just stroking your ego, you now
have before you the ultimate success plan laid out. But before
you can even begin to start your journey, you must ask why you
want to begin in the first place. Its a long and sometimes
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frustrating journey ahead and to stay on track, to really wave bye
bye to your spare tire, you need to discover your core purpose.
WHAT IS MY PURPOSE!
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Peel Back Those Scar Tissues
―If you don't know where you are going, any road will take you there.‖
Lewis Carroll, Alice in Wonderland
Why do you want to work out? Why even try and transform
your body? Is it to look better for others, feel better about
yourself, or avoid a whole host of medical issues? Why do I ask
so many questions (answer: because the only book I ever read
was Curious George, true story). You must be able to clarify why
you want to transform your life, your body. The why determines
everything. It is what is going to keep you motivated when the
going gets tough, when that double-crust pizza is calling out your
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name and your stomach feels like it is on fire. AND I‟m not
talking about your surface purpose (get bikini ready!), I‟m talking
about your deep rooted desire (feel better about myself). If you
have been avoiding the big questions, its time to stop. A fat loss
transformation is very personal and you will get to know yourself
very well over the coming weeks. Its time to stop hiding our
potential and to start becoming who you were meant to be.
Know Thyself (This Should Have Been a
Commandment)
"I count him braver who overcomes his desires than him who conquers his
enemies, for the hardest victory is over self." Aristotle
Come on, are you secretly a Backstreet Boys fan? Don’t lie to yourself.
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At first, your core purpose might be hard to unravel. We
often perform activities without a clear sense of understanding
why we do them (ever try to justify your addiction to the
Backstreet Boys?). For most people, the goal of transforming
their bodies is more than just for health reasons. Sure it‟d be
great to live a long healthy life, who doesn‟t want that? But
usually there are much deeper reasons. Feelings of self-worth,
our motivation and state of happiness are intricately related to
our appearance and how we regard ourselves.
What Transforming Myself Has Done
―The journey between what you once were and who you are now becoming
is where the dance of life really takes place.‖ Barbara Deangelia
I Hate Butterflies...but you get the metaphor...or something
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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My personal reason for transforming my body was because I
don‟t feel my best unless I‟m operating at peak efficiency. I like
the feeling of being lean and healthy, I like the way I look, I like
that I have more energy and it gives me more satisfaction out of
life. Fat loss to me is also an inward improvement; it helps curb
your animal desires of food and pleasure and lets you focus on
more important things in life (like your direction and purpose). I
find it clarifies my mind and teaches me self discipline. At first it
was purely about looking good for summer, but it became so
much more.
The Fat Loss Abyss
"People who are unable to motivate themselves must be content with
mediocrity, no matter how impressive their other talents." Andrew
Carnegie
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This fat loss success book was created by body transformation expert Omar Isuf. If you like it, make sure
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By getting our body in alignment with our spirit, it
fundamentally connects us to our core. Now its time to dim the
lights real low, bust out the candles and get in touch with your
spirit. In the resource below, you are going to ask yourself some
probing questions. You have to determine how bad you really
want this. To do this you have to find your motivation, your Tony
Little spark. To understand what I mean, you have to get in the
right mindset. Find things that motivate and inspire you to
become a better person. Get the Rocky DVD out (just don‟t drink
the raw eggs!), start singing “Eye of the Tiger” and get pumped
up (but please no spandex)!
Man in the Mirror
"Seize the day, put no trust in tomorrow." Horace
I don’t know what I’m doing here...but it gives me purpose...or something.
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Take the time to truly discover yourself and what drives you.
Know that once you do this, everything becomes a lot easier. It
is what will keep you coming back after the taste in the chicken
breast you eat is gone, when you have no more breath in your
lungs and when you want to quit...but don‟t. Make the decision to
succeed TODAY and not to tomorrow and you will! For this
transformation to succeed, all you have to do is make the choice,
decide to succeed and you will! Self-doubt, like extra fat, has no
place in that new sexy body of yours.
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Watch the Purpose and Desire Video
Questions To Answer
Only you can truly answer these questions for yourself. Take
some time to really think about these questions and answer them
honestly. Reflect back on these questions every four weeks to see
how you‟ve changed.
1. Why do I want to transform my body?
2. What would I like to look like?
3. Why would I like to look like that?
4. Truly, whats my fundamental motivation for committing to
transform myself?
5. What would you feel like if you DID NOT achieve your goals
and remained the same?
6. Why is this time different?
7. What will motivate me?
Actions
Take before photos of yourself and pin it up on your wall. Better
still is to have your friends to hold yourself accountable. Visualizehow you will look at the end of your transformation. Imagine the
success you will achieve. Having a photo of what you want to look
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like gives you a goal to aim towards.
List your reasons why you want to transform your body, these
reasons will help you delve deeper into whats really driving you.
Post these reasons next to your before photo.
Resources
Here is a healthy dose of inspiration for you
Twitter Summary
You have to know why you want to transform your body to
be able to stick with it. Take before photos and truly ask why you
are doing this.
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Chapter 2: Planning, The Map to Success
―Victorious warriors win first and then go to war, while defeated warriors go
to war first and then seek to win.‖ Sun Tzu
What is your goal?
Alright Rocky, now that we are motivated and focused, we
need a plan of action. If you fail to plan, you plan to fail (I swear
I didn‟t steal that line from my Grade 3 Teacher). Nothing can be
more critical when designing a transformation than to know what
you will be doing. A plan is a template for success. It allows you
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to intelligently pave the road to a sexier you. Setting aside time
to plan out your success will spare you endless headaches along
the way.
A Day in the Life of a Poor Planner
“Before beginning, plan carefully.‖ Marcus T. Cicero
The following is an accurate account of how all my failed
transformations went before I learnt about proper planning.
Yeah it pretty much went like this.
Week 1-2: Feeling excited about making the transformation,
initial weight is down and energy in the gym is good. Bring out
the tank-tops and fake tanning solution!
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Week 3-4: Progress starting to slow down, so I immediately cut
calories and do triple cardio (ok I lied, more like ten times the
cardio)
Weeks 5-6: Desperate by lack of progress, cut calories further
(eating less than a supermodel) and working out like a
bodybuilder on a double dose of steroids.
Weeks 6-8: Burn out and failure, the combination of too much
work, too little recovery and a ravenous appetite lead to a
downward spiral
Weeks 9-12: Don‟t happen as I wimped out and quit, defeated
and crying like a pre-teen girl at a Jonas brothers concert.
Pretty much my thoughts exactly
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Find the Golden Mean
Even nectar is poison if taken to excess. ~Hindu Proverb
There are a lot of components to a proper plan. It must be
detailed, specific, with clear actions and methods of measuring
progress. Choose a goal that is achievable for your effort level,
time commitment and lifestyle. Saying “I want to lose ten
pounds” as a goal and planning to work out to achieve it, is a
recipe for failure. Without a plan, a goal is a lofty dream that
won‟t be turned into a reality.
She’s att empting the self-made 12 Week Eat Ice Cream Only Diet...
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How to NOT Plan Your Transformation
―In the long run, men hit only what they aim at. Therefore, though they
should fail immediately, they had better aim at something high.‖ Henry
David Thoreau
Like a first date, there is a lot that can go wrong when planning
a transformation. You need to come up with a game plan that
makes sense for you. Below are the most common faults of poor
plan. Like Richard Simmon‟s, avoid these at all cost (especially
down a dark alley)!
1. Not planning your work out schedule around your lifestyle
(constant conflict)
2. Not planning your eating (either bad choices or starving
yourself by not prepping meals!)
3. No planned progress in your exercise program (what worked
this week won‟t work next week and if it ain‟t working now you
definitely need to change it)
4. Copying someone else‟s routine (especially if your friendresembles Fat Albert)
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5. Choosing an easy program (Ballet Stretching classes!) vs
effective (grunting awkwardly with those weights!).
And you thought I was joking about Ballet Boot Camp...shame on you
6. Not having a back up plan if all else fails!
Success Tip: Save time, money and calories by preparing your
meals in big batch quantities. Grill up your chicken breast, make
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that chilli, prepare some buffins- what ever you need to do- do it
on your day off.
Plan-A-Holic
―By failing to prepare, you are preparing to fail.‖ Benjamin Franklin
You need to have a plan not only what you will be inside the gym
but outside as well (like that little thing called eating). Prepare
your meals, plan your work outs, and get your sleep (there‟s
nothing cool about missing a work out because you were picking
your navel late at night!). Luckily I‟ve set up the guidelines for
these four crucial categories and created convenient planning
charts to help you figure out your road map to success.
Your All-In-One Fitness Planning Guide
―A good plan today is better than a perfect plan tomorrow.‖ George S.
Patton
Uh oh, looks like I did the homework for you. Here are some
guides to planning your fitness success. It involves, training,
nutrition, recovery and tracking progress. Make sure to fill out the
attached companion charts.
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Like Smokey the Bear, its important to plan ahead.
Training Plan: You need to exercise at least five hours a week
(the more being better). The majority should be strength training
with some circuits and high-intensity cardio thrown in. Aim to
exercise at least three times per week. Focus on the most intense
work outs first and easier stuff later.
Nutrition Plan: Plan your foods so you aren‟t second guessing
what you eat and pack it with you so you are never with out.
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Follow the big basics
- Lots of protein and green veggies
- Limited carbohydrates except around working out
- Get a good blend of healthy fats (coconut oil, olive oil, fish oil,
avocado, mixed nuts, flax seeds)
- Frequent meals (5-6 times to eat per day)
- Drink water (at least 4 litres daily)
―Crap I ordered it, looks like I gotta eat it!‖
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Recovery Plan: Get a solid eight hours of sleep a night or in
total (take naps)
- Take as many Epsom salt bathes as possible
- Foam roll and stretch throughout the week to recover
-Listen to as much Barry Manilow as possible (ya right!)
Measurement Plan: To track your progress and keep you
motivated it is absolutely critical you log your measurements. Use
the resource guide attached and the following guideline on when
to record to keep you on track.
Measurement Type Evaluation Time
Photographs Bi-Monthly
Body fat Analysis Monthly
Anthropomorphic
Measurements
Monthly
Scale Weight Weekly
Now you are ready to go off into the wilderness my child.
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Watch the video on planning
Questions To Answer
1. What is your goal?
To help fill out this question, answer following these guidelines:
Specific: What specifically do you want to achieve?
Measurement: How will you measure your progress?
Actions: What will you do to get there?
Time-Oriented: When would you like to achieve this goal?
Actions
Complete your planning chart as per the instructions and fill in
the chart.
Resources
Please find attached your progress tracker and training schedule.
Fill in both.
Twitter Summary
If you fail to plan, you plan to fail. Create a successful plan
thats specific, measurable, action oriented and with an end goal
for success.
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Chapter 3: Intensity of Spirit and Effort
So then because thou art lukewarm, and neither cold nor hot, I will spue
thee out of my mouth. The Bible (Revelations 3:16)
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If its easy, it ain’t worth doing.
Do not pray for easy lives. Pray to be stronger men. John F. Kennedy
Not so tough puzzle. Try again.
Your time is precious. You want this body now (and you wanted
it even more yesterday)! Now its time to get it. In order to get
this body fast, you are going to have to train hard and stay
focused. You can either decide to do this hard and fast, or slow
and in limbo.
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You want to pursue the ideal amount of exercise to get the
most results for your time. Every additional hour of exercise
performed per week, will accelerate fat loss. However, there
comes a point where fat loss will stall. The answer usually lies in-
between 5 to 7 hours for most people (of intense exercise, no
stair climbers!).
To accelerate fat loss we need intensity of action and of
spirit! Let me hear your war yell, ROAR! Thats NOT good enough!
Intensity is the reason Michael Phelps (American Olympian
swimming champion) can eat 10,000 calories a day of junk
(including deep fried grit sandwiches) and be ridiculously lean.
Intensity is the reason why you can be on the stair master 40
hours a week (like a second job), eat 300 calories of cottage
cheese and still not lose any weight. It is what separates those
who see results from those who quit.
Ignore the creep guy in the back,
Michael is lean and eats deep fried
grits. Winner: intensity
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How to Look Cool Popping Blood Vessels
―Most of the important things in the world have been accomplished by
people who have kept on trying when there seemed to be no hope at all.‖
Dale Carnegie
My clients are always the hardest workers in the gym. They also
see the most results. Coincidence? Those that are successful
transforming their bodies train very hard. They don‟t work out,
they train. Hard.
FAIL. Eating chips watching Bugs Bunny is NOT an exercise my man.
My clients aren‟t spending ten minutes at the water fountain
talking about Desperate Housewives. They are doing burpees.
Supersetted with jump squats. And frog jumps (and then usually
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puking but maybe I shouldn`t mention that so soon). On top of
that, they welcome the challenge. Instead of being scared of
pushing themselves past their comfort zone, they encourage it.
And so should you.
The War on Fat Loss
―Some pursue happiness, others create it‖
Killing 500 guerrilla fighters while not speaking proper English= intense
This war on fat loss? Intensity is your buddy in bad times. It
will produce more results in less time. To find your true intensity
level, you must unleash your inner beast (no, not that beast!). To
do this, you need to get motivated. Working out should not be
boring, or a chore. It should be fireworks with the lights on! Quit
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your Running Group, put down the pink soft dumbbells (or use
them as paper weights) and get intense. If you aren`t sweating
in the first five minutes of your work out, you just wasted five
minutes.
Why You Should Be Super Intense
Super intense short shorts
If your diet is in order, exercise on a regular basis and aren‟t
losing weight, your work outs suck. Lets quickly explain why your
work outs should be intense. Your body has three different ways
of using energy, they are The ATP-PCr System (explosive, think
sprinters, weight lifters), The Glycolytic System (think hockey,
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HIIT, circuits), The Oxidative System (aerobic, think marathon
running). When you exercise, you use a combination of those
three to burn fat. However, why intensity is important is
because the ATP system (the most explosive), will only be used
after the other two have been activated. This means that you
can run on the treadmill all day and since it is not intense
enough, it won‟t utilize the other two systems and you‟ll be stuck
with those Thunder Thighs!
Beyonce work outs and thus wins
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So all that running isn‟t even working out your body to max
capacity! Working out however, with weights and being intense
does use all three. Would you rather be neglecting 1/3 of your
energy stores and slowing down your progress? Remember sweat
does not equal the amount of fat you are burning (otherwise you
could get lean by jumping up and down). This is why intensity
lets you work out less and get more results.
A simple example is a sprinter vs. a marathon runner. You
might not want to look like either, but a sprinter exercises a few
hours a week and is significantly leaner (less body fat) than a
runner who spends endless hours practicing their craft. What
would you rather do? A super intense exercise that burns fat fast
or toiling away frustrated at your goal?
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How to Scare People in Your Gym
Use these tips to up the intensity of any work out, or get in the
zone whenever you need to!
1. Get in the right headspace (usually music helps, or quiet self-
meditation before or reading something inspirational)
2. Clear your mind completely and focus on your goal. Remember
what is driving you.
3. Make sure you have adequate nutrients in your body so you
feel at your best (make sure to eat something at least an hour
before)
4. Perform a thorough warm up to get in the “zone”
5. Put aside any stress or worries you might have and remember,
the better you feel, the better you‟ll perform.
Now go attack the gym tiger, just don‟t attack anyone in there!
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Hierarchy of Fat Loss
This is the order of what exercises you should do to achieve
results. Start from the first exercise type and complete the
prescribed number of hours BEFORE moving on to the next
exercise type. You have no business doing cardio if you haven‟t
performed any strength training for the week! This is under the
assumption that a sound diet is being followed (no celery sticks
diet please).
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Exercise Type Description Protocol
1. Heavy StrengthTraining
To preserve or buildlean muscle as anavenue of rampingup your metabolism
This means liftingweights forapproximately 2-5sets with reps from4-10 reps. 2-3hours a week
2. VolumeDominant Circuits
To melt off fat andmaintain leanmuscle. These arethe “burn” work
outs.
Minimal rest,compoundmovements, 10+reps, 2+ sets, 1-2
hours min a week 3. High IntensityInterval Training
A good idea to do asextra physicalactivity if you aretired of the gym (orto be done postwork out)
30 seconds of sprinting, 30seconds of jogging,repeat for 10-30minutes. 1-3 timesper week
4. Other forms of energy system
work (cardio)
If you have extratime and want to
burn additionalcalories, this istraditional cardio
To target fat: HeartRate below 130
beats per minute,maximum 40minutes at a time.Best down post-workout
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Muscle is Your Fat Loss Friend
Built for performance, trust me.
Without boring you, everyone for fat loss needs more muscle
(yes even you ladies that don‟t want to get “bulky”, women can‟ t
get “bulky”). Muscle speeds up your metabolism, which meansyou‟ll burn more calories throughout the day, accelerating your
fat loss. As well, more muscle gives you a better performance in
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the gym, which means you‟ll burn more calories working out, so it
truly accelerates fat loss from two sides. This is why strength
training for everyone is so important. It preserves and builds lean
muscle. If you lose any lean muscle, your metabolism goes down
and your fat loss will stall. Remember, excessive cardio by itself
catabolizes (eats) your muscle. This is why it is potentially so
dangerous.
Best Exercises For Results
Designing the perfect program for your body is impossible to
do: everyone is unique. What might work for one person won‟t
work for another. However I can give you some of the best
exercises to perform to ensure you are on the right track. Stick to
these basic fundamental movements as the dominant exercises in
your routine. These are money exercises (no they won‟t make
you rich); they are big compound movements that yield the
fastest results (big movements burn more calories).
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Reading while working out= Not intense
As a rule of thumb, a sound full body work out will use one
exercise from each category. For visual demonstrations of these
exercises you can create a free account at
www.precisionnutrition.com where they have over 400 videos of
each exercise performed from multiple angles.
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Types of Movement Best Exercises
Quad Dominant Front Squat, Back Squat,Zercher Squat, Snatch-GripDeadlifts
Hip Dominant Deadlifts, Romanian Deadlifts,Sumo Deadlifts, Goodmornings, Pull Through
Unilateral Lunges, Bulgarian Split Squats,Reverse Lunges
Horizontal Pull Bent-Over Row, T-Bar Row,One-Arm DB Row, Seated Row
Horizontal Push Benchpress (Flat, Incline,Decline), Weighted Push-ups,Dumbell Press, Standing CableChest Press
Vertical Pull Chin-Ups, Pull-ups, Upright
Rows, Power Pulls
Vertical Push Military Press, Dips, SeatedOverhead Press, Push Press
Abdominal Plank variations, Dead bug, Abwheel, Reverse Crunches
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An Example of How to Design a Damn Good Program
‖I like to work out!‖
Your most important objective when training for fat loss is to
do more in less time. Lift more weight in less time before. Always
attempt to shorten your rest and lift as much as possible. No
work out should ever exceed an hour. To design a program, pick
one of the above exercises for each category and follow these
guidelines. This is a guideline and these rules can definitely be
broken, but they serve to get your started on the right path.
Type of Training
Restbetween ex.
Male Reps xSets
Wo. Reps xSets
Strength
Training
60sec-120sec 5-10reps x 2-5
sets
8-12reps x 2-4
setsCircuitTraining
15sec-60sec 12-20reps x 2-3 sets
15-20reps x 2-3 sets
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AN EXAMPLE (DO NOT DO THIS WORK OUT) As a woman attempting a strength work out you could do thefollowing using the above guidelines (please don‟t use this, it isan example and not a recommendation).
Each movement for 12 reps, with 3 sets each. Resting 60 secbetween sets
Front SquatsRomanian DeadliftsLungesPush-UpsBent-Over Row
Chin-UpsUpright RowPlank
I don`t want you to throw up on your nice NewNike Shoes―The immature mind hops from one thing to another; the mature mind seeks
to follow through.‖ Harry A. Overstreet
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With all this chest pounding, I don‟t want to confuse themessage. Being intense and beating up on yourself are not thesame thing! I see people working out that push themselves pastwhat they are capable of. Nothing is ever good enough for them.
They question themselves, doubt their abilities and possibility of success. I call this the ``Rocky Syndrome`` when you neverthink you are good enough. I`ve experienced it myself; youalways wonder if you are truly giving 100%, whether you couldhave performed one more rep. You question even your willpower. This is absurd. Training yourself into the ground isn`t thepoint- success is!
Rocky never thought he was good enough, is that why he drank those raw eggs?
Intensity means staying focused and pursuing your goal to thefullest. This means proper training, eating and recovery. Youshould be just as intense about making sure you eat right asmaking sure you hit the gym. Don‟t neglect anything. Use
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intensity as your secret weapon to see faster results.
Now go get „em tiger!
Don’t just stare at it, it won’t lift itself
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Watch the video on intensity
Resources Here are some free programs I‟ve designed to up your intensity in
the gym. The full work out programs are attached with this bookfor your convenience.
Here is the program to Body Wonderful, the best fat loss work outrequiring no equipment
Here is an awesome program requiring a barbell and a lot of guts
Here is program for doing high intensity cardio!
For more information on full customized work out programs youcan go to my website www.omarisuf.com
Twitter Summary Intensity accelerates fat loss. It saves you time and gets you
more results. It is the fastest path to success. Use it.
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Chapter 4: Recovery, Its Serious Business
―How beautiful it is to do nothing, and then to rest afterward.‖ Spanish
Proverb
You can train hard, really hard, and not see any results. In fact,if you would describe yourself as a Type A, work-out-aholic, this
might be the reason you have not seen results. Without proper
recovery you won`t lose fat fast or maybe at all. Am I serious?
Like the Macarena. In order to maximize your gains in the gym
you must recover like its your job.
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Or just kill two birds with one stone and sleep ON the job
Our holy trinity of a successful transformation is composed
of: exercise, nutrition, and recovery. If you neglect recovery, the
whole stack falls down (or worse you become a work-out zombie-
dead to the living!). Let me convince you of the importance of
recovery.
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The Dark Side- You Do Not Want this to Happen to You
―I been to the edge, and I stood and looked down...‖ Ain’t Talkin Bout
Love, Van Halen
Yes I‟ve seen it happen. Heck I’ve had it happen. You don‟t
feel like working out. Your energy in the gym is lacking, you are
phoning it in. You go through the motions but can‟t give 100%
(or even 50%). You can‟t go to sleep (or worse you dream of
dancing Twinkies with black bow ties). You my friend, could be
suffering from working past your body‟s ability to recover.
Interpret this weird shit Freud
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Signs You`ve Become a Zombie
Stress is nothing more than a socially acceptable form of mental illness.
~Richard Carlson
If any of the following are happening on a regular basis, its likely
that you are pushing yourself past your ability to recover: burn
out, fatigue, depression, irritability, reduced gym performance,
loss of appetite, loss of sexual desire, lack of weight loss, death,
stinkiness, ok maybe not the last two aren‟t true but you get the
point. Did you read that right? Your performance in the bed might
even suffer! NOBODY WANTS THAT.
Nobody wants to not be feeling it!
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If you experience or feel any of these things, you aren`t
over trained, you are under recovered. Fat loss is intense and
taxing on your body. Think about it. You are putting your body
through hell each and every day and depriving yourself of the
nutrients necessary for recovery (food). You are forcing your
body to change and it might get a little grumpy.
Turning off the lights
Take rest; a field that has rested gives a bountiful crop. ~Ovid
What happens when you‟ve gone to far? When you‟ve crash
dieted, worked out until you are comatose and can‟t muster up
the willpower to do much of anything? Your weight loss will
plateau, yet it seems like you‟ve done everything right. The
answer lies in resetting your mind and your metabolism.
Generally speaking, you should never go on a strict diet longer
than twelve weeks, as it impairs your mood, hormones and
energy levels. If you‟ve burnt yourself out, take two weeks off of
strict dieting, intense work outs and the whole headache of fat
loss. Sometimes we need a break to become recharged, re-
invigorated and to realize why we are doing what we are doing.
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Working out, eating right, and not getting enough rest is a
recipe for stalled fat loss. Now that’s frustrating; working out a
lot and seeing NO results. I once trained myself into the ground. I
was working 60 hours a week, training 6 days and getting noresults with fat loss. Needless to say, it was a long road to
recovery. Lets prevent that disaster. There are four horseman of
the recovery process.
The Four Horsemen of the Recovery Apocalypse
1. Sleep to recharge the body and mind2. Nutrition to fuel the body and brain
3. Active Recovery to accelerate recovery
4. Meditation to prevent unnecessary stress
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1. Sleep Like a Champion
Clearly just had an intense work out
Yes it sounds obvious but no you do not get enough sleep (eight
hours is what we are after). And if you have been chronically
under sleeping you might need more! Make this a priority! Even
one night of impaired sleep can affect your nervous system (i.e.
your mental mood and physical performance). Fix this by getting
effective sleep. How do you get effective sleep?
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How to Sleep Like Sleeping Beauty
Sleeping beauty didn’t get that way by working herself to the ground!
1. Keep your bedroom as dark as possible (pitch black, curtains
closed, no LCD lights, with sleep mask on)
2. Avoid working out right before bed, the adrenaline will keep
you awake
3. Taking a hot Epsom salt bath 1 hour before bed, it will elevate
your body temperature and then cool it further down (and it
relaxes your mind, soothes your muscles and lets you listen to
Enya- don`t judge)
4. Turn down the temperature in your room, it will cool your body
and help you hibernate
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5. Don`t vegetate in front of the TV or any device prior to bed,
this will stimulate and distract your mind (unless you are
watching American Idol, in which case you might already be brain
dead)
Turn that shit off
6. Don`t add stress at night, follow an evening routine such as
reading a fictional book, quiet music (seriously, like Enya) and
form it into a sleeping habit
7. Getting some. Nuff`said.
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Listening to Prince helps you get some, scientific fact . Dressing like him however, doesn’t.
8. Consume something high in vitamin C pre-bed to lower cortisol
levels (broccoli, ruby red grapefruit, oranges), it will calm you
down
If you can‟t get enough sleep consider power naps (just don‟t
wear a power suit) where you‟ll sleep anywhere from 30min-
2hours. Remember we are after total time for sleeping. There is
no such thing as too much sleep.
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2. Eat For Your Mind Not Your Stomach
Eat food that fuels recovery. Junk food makes you feel terrible
and lethargic (and makes it awkward to explain the six
Mcdonald`s wrapper in the garbage).
My junk food wrappers after a weekend of binging....OOPS
I‟m talking proper post-workout nutrition (to help accelerate
recovery from the gym) and day to day eating to fuel a more
balanced body. I recommend few supplements but at the top are
fish oil (pure Omega 3‟s) for accelerated fat loss, reduced joint
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point, increased mental clarity and performance. If you are in an
environment deficient in sun (in winter months), Vitamin D is
important (for overall performance). For proper doses please
consult your physician.
Better than a pot of gold...a pot of fish oil! (Just beware of the burps)
3. Active Recovery: More Movement For Less Soreness
You want to do activities that help your body recover, whatever
they may be (yes even doing that helps). Here are some of the
most effective.
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Contrast Showers
In a shower turn the water cold for 30 seconds, followed by 2
minutes of warm water, repeat for 10 minutes. Reduces day after
soreness.
NEPA (Non-exercise physical activity)
Aids in peripheral blood flow into muscles that are sore and
affected. Walk, throw a Frisbee, catch a Frisbee, miss and get
laughed at, whatever relaxes you that is active
Stretching
Stretching with friends is the IN thing
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To reduce DOMS (delayed onset of muscle soreness), improve
flexibility and increase your range of motion (plus it gives you an
excuse to bust out the leg warmers).
4. Meditation
―Don't underestimate the value of Doing Nothing, of just going along,
listening to all the things you can't hear, and not bothering.‖ Pooh’s Little
Instruction Book
No, I don‟t want you to sell your possessions and move to Tibet. I
DO however want you to relax. Seriously, you are WAY to
stressed out. Get in touch with your inner self in whatever way
that relaxes you. I‟m not your guru but I do know the proper
importance of being calm.
Meditating is serious business
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You`ll find when you recover properly, it helps you give a better
performance, increases your fat loss and makes you a happier
person!
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Watch the Video on Recovery
Questions To Answer
1. Am I getting at least 8 hours of sleep a night?
2. Am I not recovering enough, in other words, is my body
functioning at its peak?
3. What can I do to help accelerate this process?
4. What can I eliminate that is stressing me out?
Resources Around your work out is a crucial time to shuttle nutrients into
your body to help it recover. A proper supplement or blend of
nutrients will enhance and accelerate your recovery. For this
purpose, you would want a healthy combination of protein and
carbohydrates. A good example would be 1 Scoop of Whey
Protein powder and 2 Pieces of Fruit of Your Choice. Anotherexcellent idea is a product by Biotest called Surge Recovery, it
has an excellent blend of protein and carbs designed to maximize
recovery. Yes I use it and no I`m not endorsed by them.
Twitter Summary
Afford ample time to sleep and recover your body. Restingboth body and mind hastens the fat loss process by turbo
charging your body.
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Chapter 5: Focus and Faith, Turning You in a
Zealous Exercise Believer
Act as if it were impossible to fail. -- Dorothea Brande
Most people don‟t pursue their fitness goal; they chase it.
From jumping onto the latest fitness crazes to falling off the
bandwagon, the average gym goer has no idea what they are
doing.
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He has no idea what he is doing. The sad part is I actually KNOW this guy.
Its easy to understand why; from the mass of confusion
thats out there in the media (do I go with the low-carb, no fat, or
just eat air diet?), to the amount of misinformation spread by
“fitness professionals” (I use that term very loosely), the average
person just doesn‟t know who to listen to. As a result, you either
combine everything into a messy quagmire of confusion
(stretchaerobics!) or cling onto one of the many tight factions of
people who convince themselves that one method of choice works
the best (enter the cardio bunnies, pilates chicks, yoga moms,
former high school jocks, and people that stare at you awkwardly
in the gym AKA PTSAYAITG).
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healthy fats and nutritious vegetables? The answer will be person
B, every single time. Cultivate a healthy relationship with food
and treat it as nourishment.
Ignore Big Wastes of Time
” Focus on where you want to go, not on what you fear.‖ Anthony Robbins
Rubik’s cube , like you have a fucking chance
I`ll save you a lot of time, money and frustration by saying
if it doesn`t work: DON`T DO IT! Its crazy how simple this is, but
its a rule most people ignore (otherwise aerobics classes would be
outlawed). If that pilates class is not making you firmer, stop
going. Eating only at Subway not working out like Jared told you?
Stop doing it. Stop everything that wastes your time, gives you
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no results, and leaves you frustrated. Period.
6 Big Wastes of Time
When transforming your body avoid these common time vampires.
These guys will suck your blood and give you a bad haircut
Isolation exercises for fat loss. A barbell curl burns less
calories than a squat. Period.
Machines in the gym. Those hulking piece of shit 1975
machines do the work for you.
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Using light weight, high reps to “sculpt” muscles. Bullshit,
use something that makes you sweat.
Too much bad cardio (slow jogs= thick hips) instead of high
intensity effective cardio (HIIT)
Counting calories. Instead of quantity only, pay more attention
to quality (300 calories of chicken breast is much better than 200
calories of ice cream any way you slice it)
“Magical” supplements, these include pomegranate juice,
coconut water, or anything else that claims to be the magical
cure all.
Focus on the Big Picture for Big Results
People with goals succeed because they know where they are going... it's as
simple as that. Earl Nightingale
What happens when you fail to focus on what is important is you
plateau.
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A plateau, not to be confused with a tableau...what?
Ignore the voices of confusion (in fact just ignore any strange
voices in your head) and figure out what is most important for
success, not what is interesting. What I mean is most people
tend to focus on the minor details instead of the big picture.
Worrying about whether eating a celery stick after 8PM will lead
to fat gain instead of ensuring you perform five hours of physical
activity is an example. You can drink all the cold water (to
accelerate fat loss!) you want but unless you get that butt off the
couch, Ben and Jerry‟s will still be your best friend.
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Date night, with Ben and Jerry and their chunky monkey...again
Do This, Get Results
” Usually The Hardest Things to Do We Perform Last...Perform Them First.‖
Omar
Refer back to these simple guidelines when you find yourself
veering off the path of success. If you follow these simple rules
consistently, results will follow.
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Three Pillars to a Lasting Transformation
Exercise
1. Perform at least 5 hours of physical activity a week, with 3 of
those involving strength training (compound movements) and the
rest a mixture of strength, circuits and high intensity cardio.
Sweat, a lot.
Nutrition
2. Eat small meals spread throughout the day (4-6) loaded with
clean protein and vegetables (don‟t count calories, go by quality
of ingredients such as one skinless chicken breast instead of
breaded chicken fingers!). Consume your carbohydrates (like
fruit) around your work outs.
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Recovery
3. De-stress your body: get at least eight hours of sleep on
average a night, go for relaxing walks, foam roll, stretch, be
physical, perform NEPA (non-exercise physical activity) and just
enjoy life!
Gender Bender- How to Train for Your Sex
The original gender bender, Boy George
Here is a quick myth. Women won‟t get big and bulky liftingweights. Those women in the freaky magazines you see? The
ones with muscles bigger than mine? Yeah they take steroids,
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lots of them. They have more testosterone in their body than I do
(and thats saying something). There is no risk in high intensity
strength training for women.
Here are the common pitfalls of the type of training both genders
make.
Women.... Men.....
weight train too little. train the same areas too often(“show muscles”)
do too much slow intensitycardio (“cardio bunnies”)
Don‟t need as much cardio andshould use weights as a meansto fat loss
Should wear more spandex Should never wear spandex
train areas they want to lose fatin.
train areas they want to buildmuscle in.
should stick to full body workouts and circuit based workouts
should focus on big compoundmovements with a little bit of isolation exercises for showmuscles
should avoid machines should break machines
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Spandex + guys? Absolutely not
Keep Your Eye on The Prize
The successful warrior is the average man, with laser-like focus. Bruce Lee
Bruce Lee is a badass even in a Charlie Brown outfit
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By doing what is important, you‟ll make forward progress
and develop a strong sense of commitment to what you are
trying to achieve because you have faith it will work. Believing in
the program is just as important as doing it. When progress
stalls, doubt creeps in and thats when people start slacking off. If
however you are 100% mentally committed to a program and
attacking it with gusto, you will see excellent results.
No Doubt
When meditation is mastered, the mind is unwavering like the flame of a
lamp in a windless place. Bhagavad Gita
Oprah don’t be slacking off...I look up to you!
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This is why one of the most common mistakes you can make
is weighing yourself every morning. It goes against the concept of
focus and faith as you are doubting your progress. Its this doubt
that causes most people to not stick to a routine long enough to
see any progress. I see too often people initiate a fat loss
transformation and stop one or two weeks in because they
“haven‟t seen any progress”. Fat loss is an emotional issue; we
want that extra flab gone yesterday. Like learning to tie your
shoe, fat loss is a long term process (breaking news for whoever
has tried this). It takes awhile before your exercise intensity is
high enough to effectively burn fat.
How to Spot Reduce Fat
I CAN‟T live this lie anymore. You CAN spot reduce fat. Just
NOT in the way you think you do. You see, working out a specific
area to lose fat is bogus. Instead you‟d build lean muscle in that
exact area (hence why lots of core work is not a good idea for
women- big, blocky abs are not sexy). However, your hormones
do determine where you store your body fat. Ever wonder why
women store body fat in different areas than guys? Below is a
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short summary of the fat areas and what you can do about it.
Fat Area Hormone Action Plan
Chest and Arm Androgen(Testosterone levels)
Increase healthy fatconsumption, andbrassica veggies
(broccoli), lift heavyShoulder Blades andLove Handles
Insulin Reducecarbohydrates,consume fish oil andcinnamon to helpyour blood sugar
Lower stomach Cortisol Dysfunction Eliminate allergenicfoods, mental stress,
and get plenty of sleep- be happy
Legs Estrogen Focus on intensity intraining
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Get the Ball Rolling
” It is a mistake to try to look too far ahead. The chain of destiny can only
be grasped one link at a time.‖ Sir Winston Churchill
And here I thought eating Cheezies would make me look like Angelina...
We doubt. A lot. The minute we have an unsuccessful
weigh-in we question the whole program. We need to have faith
that what we are doing is right and effective. We need to be
rational. Have clarity of thought. You need to eliminate all the
needless distractions and figure out what is most important foryou to succeed (more exercise, cleaner diet?), what is holding
you back the most (your environment, your fridge full of
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Cheezies?), and do them! You‟ll be surprised by the results. And
once you start getting results, you won‟t want to stop!
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Watch the video on Focus and Faith
Questions To Answer
1. What is the most important thing I‟m not currently doing, to
help me succeed?
2. What are the things holding me back?
Twitter Summary
For it to work, you have to believe you will succeed. Focuson the most important tasks and do them first to get the most
results.
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Chapter 6 FUN: If it feels good do it
‖Might as well JUMP!‖ Van Halen- Jump
Jumping is guaranteed good times , just don’t split your spandex
Life is too short to be boring. Your fat loss journey should be
swift, effective and most of all fun. That‟ s right I dropped the big
F-bomb (no not fuck), FUN! If you don‟t enjoy working out its
probably for the following reasons: your routine sucks, you don‟ t
change it up enough, you aren‟t getting results, or you don‟ t
know what you are doing. Like prom night, forget past
disappointments, its time to find new found inspiration in the
gym. Remember a boredom issue (like watching figure
skating...in slow motion...while listening to Clay Aiken...wait thats
not boredom thats the very definition of insanity!) is most likely
linked to a perceived lack of progress.
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Just don’t literally eat shit with a grin....
I‟ m not only talking about exercise, but nutrition too. Getcreative with your food to avoid boredom. You can only eat so
many boiled eggs before getting bored (or clearing out a party).
Try new recipes, experiment with new ingredients, throw in new
spices (like turmeric) to avoid Meat Loaf Mondays!
Three Laws For a Perfect Rep
Many people want to know, when should I stop performing
an exercise? In other words, how many repetitions should I do?
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Here is a foolproof way to determine when you should stop
performing an exercise. If any of these things occur, stop
immediately as you are losing any further benefit from the lift.
1. The speed of the exercise slows down noticeably (you are
stuck moving the bar)
2. Form breaks down (are you using momentum and cheating?)
3. Incomplete range of motion (you are doing quarter reps)
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I’m Having Fun Because I Lie To Myself
"Unless each day can be looked back upon by an individual as one in which
he has had some fun, some joy, some real satisfaction, that day is a loss."
Anon
Hot people have more fun, its a media FACT
Its all about your mindset. Is the gym your sanctuary, your
one hour of alone time to focus on yourself, improving your body
and mind with every successful rep and set? Or is it a self-made
prison, where you are forced to labour each and every day with
hope of running away? When performed correctly with results, itsaddicting, exhilarating and rewarding. Remember if its fun, you‟ ll
keep doing it, if its boring, it won‟ t work, you won‟ t stick with it
and you‟ll buy a Vespa.
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You might just buy a Vespa
Having Fun 101
‖ That which excites you is that which fulfills you. A challenging routine is
always more fulfilling (and thus more exciting)‖ Omar
If you are still stuck on boredom, spice up your routine!
1. Change up your routine when it gets boring (no more endless
hours of the Stair Master)
2. Pick activities that excite you (such as volleyball vs running on
a treadmill)
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3. Never work out when you are super stressed, beyond tired and
just “not feeling it”, your body and mind will connect this with
working out as a painful rather than joyful memory
4. Either work out with friends, a trainer, or
share your progress with others, as
excitement is contagious and best shared
with others
5. Get in the right mood. Listen to your
tunes, do a little dance, whatever lifts you
up, make sure you enter a work out in the
right mindset!
Some people laugh so much that they piss their pants
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Fun 24/7
"Most people are about as happy as they make up their minds to be."
Abraham Lincoln
Continue cultivating your enjoyment in your work outs. Find
new, deeper ways of finding fulfillment and keeping things fresh.
If your work out partner sucks, get rid of them. If your trainer
sucks, fire them! If your food tastes bland, spit it out (just not at
the dinner table)! Seriously, fat loss should be challenging but not
a chore, there is a difference. Now go pop some happy pills and
have a good time!
Who knew just sitting close to one another is such an awesome time?
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Watch the video on Having Fun
Questions To Answer
1. What is the most boring part of this transformation (eliminate
it).
2. How can I make this experience more enjoyable?
3. What activities excite me the most? (focus on them)
Resources Here is a short non-comprehensive list of Omar Isuf approved fun
activities that you can do to prevent boredom in the gym
Rock climbing, Dragonboating, Yard-work (like...if you are into that sort of
thing), Sex, Volleyball, Sexy volleyball (better than the former), Sports in
general. Skating, Mixed Martial Arts, Running on the beach, Boxing,
Powerlifting, Kayaking, CrossFit (hahaha...no)
Twitter Summary
If you enjoy what you do, you‟ ll stick to it. Smile, keep your
routine fresh, exciting and challenging to cultivate persistence.
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Chapter 7 Persistence: Having the Eye of the
Tiger
"Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better."
Samuel Beckett
Rocky did n’t give up until he beat Apollo Creed. Raw eggs for the win!
Let‟s get one thing out of the way right off the bat- fat loss
sometimes isn‟t fun, it isn‟t easy, and it definitely doesn‟t happen
overnight (sorry 5 minute abs). Fat loss is a War of Attrition. Thebattlefield? Your body. Your weapons? Willpower, determination,
and the soundtrack of Mama Mia! looped on your IPod (don‟t
judge). We‟re talking about a battle where the only winners turn
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out to be big losers (of weight, that is). In order to reach the
finish line, you better make like the Tortoise in that kids fable and
be persistent .
Liquid Courage
I know the price of success: dedication, hard work, and an unremitting
devotion to the things you want to see happen.‖ Frank Lloyd Wright
The Tortoise was the real winner...until I captured him
You see, often we can start things with the best of
intentions, having a sudden burst of motivation which spurs us to
action. “I will get back to the gym in the New Year!” “I will quit
smoking in the New Year!” “Yes, I will in fact give up Double-
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crème Oreos in the New Year!” The point I‟m trying to make here
(besides providing a prelude to my own New Year‟s resolution) is
that what may have been undertaken with grit and gusto one
moment may just as easily evaporate the next.
I seriously would fight this kid for his Oreo, my addiction is THAT bad
Super Success Tip: Identify your motivations for starting this
transformation and have tangible items. Physical items (such as
that photo of you 10 years ago, those skinny jeans in your closet,your latest blood report, etc) can serve as constant reminders of
just why you started this in the first place- keep them close and
visible!
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I WAS SO DEDICATED...
―I don’t worry about nothing no, because worrying’s a waste of my...time‖ -
Mr. Brownstone
Shit happens people.
We‟ve all experienced this before and know it well. One day it‟s ―
I’m gonna get sooo lean that you can see abs on my face, I’m in
it to win it this time!‖ But then inevitably, to the tune of a week
or two later, it‟s more like ―I had to go to my BFF’s b day and
like, I couldn’t be rude and refuse cake, so I ate 3 pieces, and I
felt like crap afterwards so I gorged on dinner rolls dipped in
chocolate sauce.‖ What? Come on now, people. What we need to
cultivate here is what Barrack Obama refers to as “stick-to-
itness”.
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Before, after, before wait,what? NO Kirstie, NO! You need stick-to-it-ness
Slave to The Grind
The best way out is always through. Robert Frost
This is the in-between stage between seeing immediate
results and the long time until your goal. Its after your first
beginner week when you stopped eating at Macdonald`s every
day, dropped five pounds in a week and now actually have to
work for weight loss. Maybe progress has stalled or has come to a
standstill. This is when you realize that fat loss while simple, is
not quite as easy as you`d hope. Weight loss might start feeling
like a grind. This is the long process that once you survive, you‟ve
made it to the other side. The grind separates the winners from
the losers. The good news is that once you make it through the
grind, everything becomes infinitely easier.
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You see, you start with a snow ball move it and eventually… AVALANCHE!
Avoid Your Kryptonite...The Most Important Food
Law Ever
What the caterpillar calls the end, the rest of the world calls a butterfly.‖ Lao Tzu
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Whatever you have in your house, you will eat. Period.
Everyone has that one particular food item that they go crazy for.
Put it in front of them and they‟ll eat it. Every single time. Mine is
probably rolled oats with some Maple Syrup (weird but true), or
blondies (hey I didn‟t say you had to have one!). Whenever its in
front of me, my willpower crumbles. I‟m serious, I once ate 1
kilogram of rolled oats in one night without realizing it (another
reason not to eat and watch TV-even if its a Band of Brothers
marathon). Some of my clients have had other cravings such as
chocolate, French fries, peanut butter, Cheezies. Whatever your
kryptonite is...avoid it. Do NOT have it in your house lest you pay
the consequences.
10 Reasons Why You Shouldn’t Cry When You
Weigh Yourself
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It makes no sense to weigh yourself every day (or sometimes
every week!). The average woman‟s weight can fluctuate 6-8
pounds (for guys 6-12 pounds). Besides the fluctuations its not
even the best way to evaluate your progress (body
measurements, body fat% and strength numbers are way more
important). Heck for physique competitions or competitors in
Mixed Martial Arts, they can drop over 20 pounds in two days, but
its not fat, its water and other components. Remember weight
loss does NOT equal fat loss always.
So before you strangle the Easter Bunny over “not losing weight”
keep these factors in mind.
The most common factors that affect your current weight are:
1. The amount of sodium you‟ve recently consumed (more salt=
more stored water= more weight, more weight= broken mirror,
so check your labels and only consume max 2400mg sodium a
day)
2. Time of the month (for women can cause bloating and extra
weight, for men extra sass)
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6. The amount of carbohydrates recently consumed (every 1
gram of carbohydrate attracts 2.8 grams of water so that pasta
could be making you hold an additional 2-3 pounds. This is why
people believe low carb diets work, when they drop the carbs
they drop radical weight)
This will probably add a pound...or two...or ten
7. Amount of muscle glycogen in your body (are your muscles full
and fresh or depleted? Depending upon how much “energy” your
muscles have indicates how much your muscles presently weigh).
8. Water consumption- how much you drank prior to the weigh-inand whether it is still in your body or not.
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9. Stress levels- the more stressed out you are, the more likely
you are to retain your fat and hold water (don‟t let this stress you
out!)
10. Scale calibration- is the thing EVEN WORKING? Most scales
differ by at least a small difference and when you weigh week to
week this could prove fatal!
Split a Rock With Your Mind
” Being defeated is only a temporary condition; giving up is what makes it
permanent.‖ -- Marilyn vos Savant
Officially at strike number 491
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Watch the video on Persistence
Twitter Summary
There will be times of failure and thats ok. You need to stay
motivated and stay true to yourself for results to follow.
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Chapter 8: Positive Belief!
If you don't like something, change it. If you can't change it, change your
attitude. Don't complain. Maya Angelou
Gosh Darn it People Like Me!
Your Are a Winner...Seriously!"Believe you can and you're half way there." Theodore Roosevelt
L’Oreal says you are worth it...now buy their product to truly be worth it
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I hate “self help” books. They don‟t work. Richard Simmons
crying on your behalf won‟t do anything for your belly. Neither
will drawing a smiley face on your stomach (trust me, I tried it).
But there is secret power to being positive all the time. Seriously!
Quit laughing. If you are constantly in a negative mind state you
are doing war against yourself instead of at your stomach. Make
inner peace and you‟ll find out how easy transforming your body
truly is!
The Only Thing You Should Be Beating Up Are Eggs
What worries you masters you. -- Haddon W. Robinson
Oscar has positive belief, he doesn’t live in a garbage can, he owns it!
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After eating a whole cheesecake
Old Self-Talk: I‟ m hopeless. I can‟ t even control myself. Whats
to stop me from doing this again and again? I am not cut out for
this. I should be on the Biggest Loser just for being a loser.
Sexy New Self-Talk: Wow this is an awesome reminder of what
not to do. I feel bloated, tired and this certainly doesn‟t help my
self-esteem. Sure I messed up, but what is also sure is that I‟ m
going to get back on track. Because I want this goal and I will
get it. No matter how many cheesecakes I might eat.
Talk to yourself, just make sure no one sees
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When you do not feel like working out
Old Self-Talk: Its hard, I sweat a lot and its not working. It
wastes my time, I don‟t like it. And I think that re-run of
Desperate Housewives is on.
Sexy New Self-Talk: This is a challenge. Its not easy but its
worth doing. Its worth doing because the results will
fundamentally make me happier. I will be leaner, stronger,
healthier and have more energy. This is why I will do this with a
smile on my face.
Repetition is Key. Repetition is Key. Repetition is
Key. Okay now my hand hurts!
"If you think you can, you can. And if you think you can't, you're right. "
Mary Kay Ash
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I‟m going to teach you how to get back on track, no matter
what may happen. This can be used to prevent negative action
or to rebound once it has already happened. Remember,
whatever you focus the most on is what you will achieve. If you
think of failure constantly and giving up....you will give up. If
instead you look toward the finish line with anticipation and
enthusiasm, you will succeed. Repetition with self-talk is
important (just don‟t talk out loud in a public setting because
then you might be called a looney!).
How to Auto-Reset Your Mindset...Every Time
"All that we are is the result of what we have thought." Buddha
Don’t listen to negative Nelly.
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achieve in the future.
5. Visualize your success before you and you achieving it.
6. Think about what that would feel like, how you would feel
when you attain your goal.
7. Fuelled by visions of success and joy, move towards a positive
action instead of that negative one.
A lot of what I wrote about might sound like psycho-babble but
try it sometime and you might be surprised. The more you dwell
on negative thoughts, the more negative you‟ll be. Do the
opposite, see the opportunity and joy in everything. Having
internal conflict creates more disharmony and drains your energy.
Instead of being your own worst enemy, you just might make a
new friend. And thats a special thing! Now group hug everybody!
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Watch the video on Positive Belief
Questions To Answer
1. Are my thoughts mainly negative or positive?
2. What is my self-image?
3. What can I do to be more positive?
Actions
Set a clock to go off at twelve random times in the day.Every single time it goes off, record how you feel. At the end of
the day, reflect if you spent most of your day being positive or
negative. If negative...its time to change it around.
Twitter Summary
Always remain positive, no matter what happens. When youview the glass as being half full, you‟ ll stick with it, champ!
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Chapter 9: Progression Instead of Regression
‖Keep MOVING‖ –Major Dick Winters, Band of Brothers
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All or Nothing Syndrome
Restlessness is discontent--and discontent is the first necessity of progress.
Show me a thoroughly satisfied man and I will show you a failure. -Thomas
A. Edison
” I went all in and……LOST IT ALL‖
When we pursue a goal, we tend to make it all or nothing.
Instead of being reasonable, level-headed and realistic with a
goal, we tend to go all out. Want to achieve fat loss? Then clearly
you have to work out like twenty hours, eating nothing but plain
chicken breast and spinach (spices are for fatties!), and not goout or talk to your friends…ever again. Sound familiar? Instead of
making realistic plans with clearly defined, easily achievable
methods of progress, we set ourselves up for failure. Instead of
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How to Get From A to Z: Climbing a Mountain Starts
with a Small Step and a Good Pair of Shoes
This section is officially endorsed by Heinz Alphagetti A-Z
Soup...sorry guys couldn’t get a better endorsement
Since most people do not plan out their success, most
people don‟t achieve it. Almost worse, when they try to plan
progress, they attempt to do so in leaps and bounds, rather than
in small measurable progress. An example being that we want to
lose ten pounds in two weeks, instead of twenty pounds in twelve
weeks (much more achievable). Or with our diet we‟ll go from
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drinking 4 Cokes (don‟t judge) and pizza to celery and air. This is
too big of a change! We often listen to our ego instead of our
better judgement (how else do you explain the Thighmaster
4000 in your closest?). The sad fact is that the most amount of
fat you can realistically mobilize on a consistent basis is around
three pounds (even that is pushing it).
Goldilocks Goals
This goal is justttt right
Instead of constantly setting loftier unattainable goals, we
should be working harder, striving to be better, and let theresults speak for themselves. Like Goldilocks, we need goals that
are not too hot and not too cold, they have to be justtttt right.
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We have to set them so they are challenging yet achievable.
Continuous Improvement
We improve ourselves by victories over yourself. There must be contests,
and you must win. -- Edward Gibbon
Better, better, better, worse, WORSE
Remember your body is the summation of all your actions
(eating cheesecake is bad, working out, is good, working out
while eating cheesecake is disgusting and will make you barf ). If
in every day you become marginally better in some small way, be
it better eating, more exercise, or brushing your teeth, you will
make substantial progress over time. Take the analogy of
climbing a mountain. When you start at the bottom, the top
seems very far away. But slowly, step, by careful step, you
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or exercise more (or more intensely). The best option is always to
work out more, starving yourself is not a great strategy! So lets
review the steps.
A realistic goal of progress is 1-2 pounds of fat loss a week.
Perform this every time you weigh yourself.
Results Only Progress System
1. Weigh yourself. Is it a success (between 1-2 pounds or more)?Then keep doing what you are doing, it is working!
2. Is it a failure (you have lost less than 1-2 pounds)? You havetwo choices.
A) Increase your energyexpenditure (more working out,or more intense work outs). Asa rule of thumb, an extra one to
two hours in a week should beenough to see noticeableprogress.
B) Decrease your energyconsumption (less calories). Doso by 250 calories
3. Choose one option (A is always better) and wait another weekand weigh yourself.
Is it a success? If so, keepdoing what you are doing- itsworking!
If not, go back to step two andrepeat until you achieve yourdesired result.
Sounds too simple but it works. Every. Time. Guaranteed.
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Fat Loss Set Point...Just Set It And Forget It!
” If you're walking down the right path and you're willing to keep walking,
eventually you'll make progress.‖ Barrack Obama
Just set it and forget it…
Your body never forgets. If you maintain any weight for
longer than six months, it registers this weight as your normal
weight. This is both a good thing and a bad thing. The further
away you try to move from that set point, the harder it becomes.
So if you start at 200 pounds and lose 20 pounds, the next 20 will
be a lot harder to lose. Your body becomes increasingly more
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efficient at using energy and will resist every pound. This is why
women struggle to lose those “last ten pounds”. The good news is
that once you achieve your desired weight...hold it for six
months. If you do, this will become your new “normal” weight
and it will be far easier to maintain it. Why do you think the lean
stay lean while everyone else struggles? Its not just survival of
the sexiest, its the law baby.
The Death of Perfection
Little by little does the trick. Aesop
You don’t have to be perfect to win
Perfection is an illusion. Attempting to pursue the perfect
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body will drive you insane. There is a difference between trying to
make yourself better and killing yourself in the process. Do not be
an all or nothing type of person. We can always strive to be
better and should. But setting unrealistic goals sets yourself up
for failure. Plan instead to be better today than you were
yesterday. With time, you will be amazed by the results. Instead
of feeling like a roller coaster, your fat loss will be smooth sailing.
And that‟s how you make progress.
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Watch the video on Progression
Questions To Answer
1. Are my goals realistic (goal driven) or ego driven?
2. Have I been making the progress I set out to?
Actions
Confirm that you are filling out your progress evaluation tracker.
Seriously. Do it.
Twitter Summary
Use small incremental steps to see amazing progress over time.
Try to be better than you were yesterday by eating better,
working out more.
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Chapter 10: Accountability, Big Brother is
Watching You
"Life is not accountable to us. We are accountable to life." Denis Waitley
Man in the Mirror
He that is good for making excuses is seldom good for anything else.
Benjamin Franklin
Who holds you accountable? If the answer is no one, we are in
trouble bucko. The trouble is we like to lie to ourselves. A lot. We
tell ourselves working out is harder than it is, that the diet won‟t
work, that we really aren‟t that fat.
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way you excel and plan accordingly. Don‟t sabotage your success
with emotions.
Who Watches the Watchmen
God has given you one face, and you make yourself another. ~William
Shakespeare
By nature we are hard-wired to want to eat food. We were
hunter-gatherers before, hustling for food all throughout the day.
Now its everywhere. We have an overabundance of food and
time, which is a terrible combination. When you are the only
person watching yourself, things like late night snacking become
a problem.
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Stop the Snack-Attack: How to Avoid Late Night Eating
The life of every man is a diary in which he means to write one story, and
writes another. ~James Matthew Barrie
Does this resemble you late at night?
Late night snacking is usually caused by not eating enough
nutrients throughout the day, low blood sugar, boredom, or a big
old pile of Mom‟s oatmeal cookies sitting on the counter staring
you in the face. Use these precautions to avoid ending up like a
pig in the trough.
1. Eat a small snack post-dinner if your last meal is over three
hours before bed. Always go for a lean protein and healthy fat, as
the fat will satiate you longer and the protein will fuel your
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metabolism. Common ideas include nuts and yogurt, cottage
cheese and peanut butter, half an avocado with some cheese,
etc.
2. Drink a warm liquid (like
a non-caffeinated tea
before bed, or almond
milk), to help calm your
stomach and your mind.
3. Occupy your mind with
something else other than
the TV. Boredom coupled
with late-night TV food
commercials is a bad
combination. Read, play a
game, talk with humans
(they still exist), anything
to occupy your mind away
from Mcdonalds.
4. Still hungry? Ok, I now give you permission to gorge yourself
with as much green vegetables as possible. Seriously. You are
hungry? Eat a whole cabbage. Seriously. Do it now. If you are
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hungry...you‟ll become satiated. If you are craving bad food,
you‟ll eventually be frustrated with eating the cabbage.
I said eat cabbage, don’t eat these cabbage patch kids, they are so cute…
5. Have someone hold you accountable. Make a pact that if you
are caught snacking you have to pay a penalty. The worse thepain, the less likely the incident.
6. Get out of the kitchen. You ain‟t fooling anybody, you aren‟t
checking the time, scram!
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The Long and Winding Road
Hateful to me as the gates of Hades is that man who hides one thing in his
heart and speaks another. ~Homer
You took a wrong turn bucko.
Fat loss doesn‟t occur evenly each and every week. Your body
has a million unpredictable factors determining your weight. You
might do everything right for four straight weeks and experience
different results each week. There is no formula such as put in
five hours, lose two pounds. Some weeks you might do
everything right and lose no weight. Other times, you might
binge eat and still lose weight. The point is, if you stick with it,
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holding yourself accountable, you will get those results.
Consistency with time is the biggest marker for success.
Love Thyself
If God had wanted me otherwise, He would have created me otherwise.
~Johann von Goethe
You are beautiful just the way you are, be comfortable with who you are
We all have deep rooted reasons why we wanted to change.
At the same time, we shouldn‟t let our apprehensions or
paradigm stop us from achieving who we want to be. Frustrated
by yourself and lack of will power at controlling yourself? Let it
go. Missed a work out and want to feel sorry for yourself? Let the
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would have to donate $50,000 to the American Nazi Party, an
organization he despised more than any other (he was also of
Jewish descent). In a year, he lost all the weight. It was the pain
of the consequences that propelled him to succeed...and it
worked wonderfully. Now I‟m not saying donate money to the
Nazi party to lose weight! What I am saying is think of ways you
can increase the consequences of failing so that there is an actual
reward for succeeding (declaring your transformation public,
making a commitment to loved ones etc). The harder the
struggle, the sweeter the reward.
5 Quick Methods of Holding Yourself Accountable
1. Record everything. Logging Your Work Outs in a work out
book, keeping a food log of everything you eat, keep a journal
tracking your progress and thoughts
2. Establish goals and evaluate in regular intervals if you are
achieving them or not and adjust accordingly
3. Join a support group or group of like minded individuals that
will help you succeed and allow you to vent out your feelings
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See when you join a group you get to do cool shit like laughing together
4. Publicly share your intentions as a means of holding you to
your word
5. Create a tangible pain with failure being something such as
donating money, doing more chores, whatever
Pinocchio is Not Your Role Model…I AM
” Be and it is‖
Don’t lie to yourself
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This is my food log. When I want to get serious about my
body I track the calories I consume in everything I eat. This is my
way of visually seeing what I eat without lying to myself. This is
how I hold myself accountable (forgive the cheesecakes!). This is
seriously my food log, a way I hold myself accountable as it is
public, anyone can view it.
http://fitday.com/fitness/PublicJournals.html?Owner=onikeus
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5. Track your progress (weight, bf %, photos, food log, journal)
etc, so you pinpoint exactly where you are succeeding and where
to you need to improve. If your not assessing you are guessing.
6. Stick to it....eventually it will all work out, no one who has ever
failed who stuck with it and everyone‟s journey is not a straight
line. If it was that easy, everyone would be doing it. Consistency
is king.
7. Tracking your calories (and quantity of food instead of quality)
helps but is not absolutely necessary. Eat to sustain yourself, not
to fill your gut, you should be pleasantly satiated at the end of
your eating, nothing more or less. Have a healthy relationship
with food, your body, and your mind. Adhering to a healthy diet
100% of the time is not necessary, 90% is an excellent goal to
aim for.
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references that propel you to be better and achieve more.
Groups, trainers, and friends help in social situations. For inward
improvement, books (like this one), movies, music, nature,
whatever inspires you, use it.
Team successful
By following only these ten commandments, you‟ll save yourself a
lot of heart ache in the future.
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The Four Pillars of Unlimited Knowledge
Trust yourself. You know more than you think you do. Benjamin Spock
The more you know, the easier your transformation will be.
But there is a lot of information out there. To separate all the
confusion, use this guideline when trying to acquire new
knowledge young grasshopper.
1. Find patterns. Focus on the 90% of similarities insteadof the 10% of differences
You will notice that everyone recommends intense exercise,
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vegetables, lots of water, plenty of protein and rest....so follow
those guidelines. Ignore fringe beliefs (such as drinking coconut
water for accelerated fat loss!) and instead apply what has been
proven.
2. Seek out those that are deemed most knowledgeable
and listen to them.
What would make more sense, listening to the world renowned
expert on fat loss or seeking the advice from the guy doing the
Stair Master for an hour (sorry I outed you buddy!)? Sounds
obvious but we constantly do the opposite, listening to quacks or
to anyone willing to share an opinion. Do informed research and
listen to those with abundant knowledge and authority.
True story: Mr. Miyagi seemed like a quack but he was truly a badass
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3. Never blindly follow, come to your own conclusions
You should ask questions, all the time. Including the experts you
listen to. Question what I tell you, develop an informed opinion.
Do not choose a routine because your friends sisters brothers dog
wrote it! Do it because it makes sense.
4. Read!
Bust out your glasses point Dexter, its time to get down and dirty
with lady knowledge! No one ever became dumber reading a
book (unless it was the autobiography of Jessica Simpson but
still !).
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Remember, knowledge is power, but its only powerful if applied,
so now go forth and do some exercise!
Quick Carb-Attack Guide...
Knowing is not enough; we must apply! Johann Goethe
Carbohydrates are probably the most understood nutrient
out there. Ignore the label of complex or simple, its a lot more
complicated than that! Listen, certain carbs at certain times can
make you fat. Fast. Some love them. Others will scream and
point and attempt to burn anything classified as carbs, includingvegetables (I`m staring at you Atkins). My philosophy is simple;
eat what your body is built for. This means that carbohydrates
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are predominantly for energy, so consume then around when you
are performing physical exercise! Eat the more sugary carbs
around your work out, and other carbs such as beans throughout
the day. Here is a list of your best sources of carbohydrate. As a
good rule of thumb, except for post-workout, never consume
more than 30grams of carbs per meal.
Best Sources of Carbohydrates
Not the best source of carbs
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Source Benefit FavouriteExamples
1. GreenVegetables
There is no suchthing as a bad green
vegetable.Particularly thebrassica family isking.
Broccoli, spinach,kale, cabbage,
Cauliflower (counts),brussel sprouts,zucchini, cucumbers,celery
2. OtherVegetables
Never met avegetable thandidn‟t have a leasttwenty reasons tolove it.
Mushrooms,eggplants, redpepper, carrots,beets
3. Mixed Berries Great fibre, high inanti-oxidants, thebest of fruit
Blackberries,blueberries,strawberries,raspberries
4. Other Fruit If you have bloodsugar issues, fruitslower in fructose arebetter (such asberries vs bananas),
but all are goodregardless of sugarcontent
Apples, grapefruits,mangoes, bananas,grapes, tangerines,papaya, pears...anyfruit, seriously
5. Beans andLentils
A crazy amount of fibre, high innutrients, and keepsyou full (and gassy!)
Adzuki beans,kidney, romano,lupini, chickpeas,any type of lentil
6. StarchyVegetables
Great source of fibre, slow digesting
carbs, helps fuel youand control cravings
Pumpkin, butternutsquash, celery root,
rutabaga, cassava,sweet potatoes
7. AdvancedGrains
Provide a decentamount of fibre,easily transportable
Quinoa, steel cutoats, buckwheat,amaranth
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Learn and keep pursuing knowledge. Once you understand what
you are doing, you will have a deeper belief that it will work and
you will put effort into it. And remember, knowledge is only
useful when it is applied, so go forth and conquer Einstein!
Knowledge CAN Be Fun!
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Watch the video on Knowledge
Questions To Answer
1. What area do I lack the most amount of knowledge, where can
I improve?
Information Resources I Recommend
Reading these when you have time, will definitely enhance your
knowledge
www.omarisuf.com Best Website to for fitness and health.
Period.My Facebook Page Duh, where I post more great content!
www.precisionnutrition.com Great nutrition site by John
Berardi, my go to nutritionist
www.figureathlete.com Great site for women for tips on
weight training (advanced)
www.t-nation.com Great site for men for tips on weighttraining (advanced)
150 Healthiest Foods on Earth by Jonny Bowden
To Figure Out the Glycemic Load of Carb Sources You can View
This Handy Chart Here
Twitter Summary Form objective opinions by listening to the best and finding
what is right for you. Apply the tried and true principles first.
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Chapter 12: Social Support- The Right
Environment For Success
Be careful the environment you choose for it will shape you; be careful the
friends you choose for you will become like them. -- William Clement
Stone
Thank you for being a friend!
Who you are is largely influenced by who you deal with on a
regular basis. Do you interact with people that lift you up and
inspire you? Or are negative people all around you, trying to tear
you down? Which environment do you think you have a higher
chance of succeeding in? Role the dice in your favour and choose
to be part of a team of success. If that isn‟t the reality right now,
it needs to change.
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Together we stand, divided we fall.
Call it a clan, call it a network, call it a tribe, call it a family. Whatever you
call it, whoever you are, you need one. ~Jane Howard
The A-Team supported each other and Mr. T`s gold chain obsession
Happiness spreads quickly. You can see it in children. A child
smiling can make even the most hardened person crack open a
big goofy grin. Its part of our nature, its who we are. Something
gets lost between childhood and adulthood where we suddenly
become serious and “busy” all the time. I know from living both
spectrums, how you can get lost in work and not have time to
enjoy yourself. Dealing with happy people on the other hand, has
the exact opposite effect. It invigorates you. Your days are
easier, your steps are lighter, and your days are brighter.
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Love Thy Neighbour...Just Not His Wife Too
―Fear and hap piness are both extremely contagious, choose which one you
choose to share and be prepared to receive a lot more of it!‖ Omar
Whats better than one smart, sexy, strong chick? Three! Behold the power of friends!
We all need someone to lean on. Thats what great about
friends; they are there when you need them most! When you
have supportive people rooting in your corner, it enhances your
results. Positive people multiply their energy when they deal with
one another. Why do you think people succeed more with trainers
or in boot camps or in the company of others? Its because beingpositive is infectious.
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Benefits of a Winning Team
"Be slow to fall into friendship; but when thou art in, continue firm and
constant." Socrates
Gun fighting is always better in pairs
There are a lot of benefits of dealing with successful people.
These include:
1. You can learn from those that have already gone through it
before
2. You have people to hold you accountable
3. Makes the journey more enjoyable
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4. You have people that you can talk to and express your
problems
5. Gives you greater purpose by being part of something larger
than yourself
6. Someone to laugh at your cheesy jokes
Beware of the Toxic People.
"The individual has always had to struggle to keep from being overwhelmed
by the tribe. If you try it, you will be lonely often, and sometimes frightened.
But no price is too high to pay for the privilege of owning yourself."
Friedrich Nietzsche
I wouldn’t fuck with these turtles
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You can smell them from a mile away. They don‟t have your
best interest at heart. Slowly they defeat you, like a slow poison,
working its way through your veins. Before you know it, you lose
motivation and your desire to work out. Even those closest to you
such as friends, loved ones and family can hold you back. An
innocent statement such as “why do you have to work out
tonight? Can‟t you stay home and watch Gossip Girl with me?”
can be draining. Toxic people can be your loved ones, friends,
family, or even your trainer. Avoid these people and the impact
they can have on your life.
Ignore the Haters
"Have no friends not equal to yourself." Confucious
If even Iceman and Maverick can put aside differences, can’t you?
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When you begin to make a transformation, there will be a lot of
jealous people. You see, some people don`t want you to improve.
They are used to the old you. You are predictable and tame.
When you start to improve, you become better and this disturbs
some people. For some strange reason this makes them question
their own self worth. After all, if you are improving yourself, why
aren`t they? If the people you surround yourself with don‟t
believe in you, than they aren‟t worth your time!
The Law of Five
"What is a friend? A single soul in two bodies." - Aristotle
Happy as shit together. Notice the BRAVERY sweater, I was a
badass even back then
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You are the average of five people you deal with the most.
Think about who you talk to on a regular basis. Are they positive,
forward moving people going places? Or are they always
complaining about their problems and not seeking solutions? You
see, who you deal with influences how you behave. I‟m sure
you‟ve experienced certain people who when you are around
them, lift your spirits up. Treasure these people. You by default,
count as one of the five people you deal with the most. Your
internal daily dialogue should be motivating and not self-
defeating! I‟ve noticed that environments filled with success,
breeds more of it, much like your beliefs bring about your
actions. Success comes in groups. You want to surround yourself
with positive people. Are your friends helping you or hurting you?
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Caring is Sharing
"I will speak ill of no man, and speak all the good I know of everybody."-
Benjamin Franklin
Carebears know what the hell I’m talking about!
Share your positive energy with others, you`d be amazed by
the amount of positive energy you receive in return. Connect with
similar people, join groups, organizations and activities where
you‟ll find similar people as yourself. Be a little more friendly,
smile a little more, and you‟ll notice that the world shines back on
you (I swear I‟m not high when I write this). To help you find
people similar to yourself, pick activities where similar people
would gather.
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Being a Lone Wolf
"Friends have all things in common."- Plato
Sometimes its hard to find the right people with the right
attitude. Sometimes you can‟t connect with similar people. But
thats ok, there are plenty of options available (like this book).
Social support doesn‟t just mean people, it can be your life‟s
references. By this I mean, the things in your life that help
influence you. These can be books, poetry, movies, music, art,
life, whatever you draw inspiration from. You can join a
supportive group, either online or in the real world. In addition,
positive people can be replaced by other positive sources of
support. I mean come on, who doesn‟t enjoy Rudy?
RUDY! RUDY! RUDY!
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Watch the Video on Social Support
Questions To Answer
1. Who are the five people you deal with the most?
2. Are they helping you or hurting you?
3. What sort of groups can I join to enhance my social circle?
Actions Join as many groups with like minded individuals. Share with
friends, co-workers, and families, the mini-Manifesto included
with this resource bundle that they might benefit too.
Resources
To see similar people you can check out my Facebook pageright here
1. My Facebook Page right here
2. Follow My Tweets
Twitter Summary
Surround yourself with positive people that believe in you
and eliminate negative people that waste your time.
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This is THE END
You‟ve reached the end of this book, but not of this journey.
Every single day, you must constantly be trying to make yourself
better and better. Your body is merely a reflection of your mental
state, it is only through the two being connected that true
happiness can be achieved. Use this book anytime you need a
reminder of why you work out, or need a motivator, or you just
want to look at goofy photos!
I want you to thank you for taking the time to actually read
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Book Summary
Here is a Quick Summary of everything we talked
about in this book.
Purpose and Desire
You have to know why you want to transform your body to
be able to stick with it. Take before photos and truly ask why you
are doing this.
Planning
If you fail to plan, you plan to fail. Create a successful plan
thats specific, measurable, action oriented and with an end goal
for success.
Intensity Intensity accelerates fat loss. It saves you time and gets
you more results. It is the fastest path to success. Use it.
Recovery
Afford ample time to sleep and recover your body. Resting
both body and mind hastens the fat loss process by turbocharging your body.
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Focus and Faith
For it to work, you have to believe you will succeed. Focus
on the most important tasks and do them first to get the most
results.
Fun!
If you enjoy what you do, you‟ll stick to it. Smile, keep your
routine fresh, exciting and challenging to cultivate persistence.
Persistence
There will be times of failure and thats ok. You need to stay
motivated and stay true to yourself for results to follow.
Positive Belief
Always remain positive, no matter what happens. When you
view the glass as being half full, you‟ll push through, champ!
Progression
Attempt to become better each and every single day, in
small measurable ways to make large progress over time.
Accountability
You must have a positive self-image and relationship with
your body
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Knowledge
Always attempt to learn more, to be better, to listen to
those who know more than you and form your own informed
opinion.
Social Support
Who you deal with determines who you are. Surround
yourself with positive, energetic people instead of negative
energy vampires.
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About the Author
Live each day as if it was your last