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Stephen Adelé
The Lean System Success Plan—The Perfect Plan for Targeted Fat Loss, Customized to Your Metabolic Body Type

© Copyright 2007 by Real SOLUTIONS Media and Right Lane Publishing, Inc. Parent company of iSatori CONTENTS
Technologies, LLC, Golden, CO.

All rights reserved. No part of this Guide may be reproduced, stored in a retrieval system, or transmitted in any form
or by any means—electronic, photocopying, recording, or otherwise—without permission from the publisher.
______________________________________________________________________ F o re w o rd by Douglas Kalman v
The claims made about specific products in or through this Guide have not been evaluated by the United States
Food and Drug Administration (FDA) and are not intended to diagnose, treat, cure, or prevent disease. The infor-
About the Author vi
mation provided in this Guide is for informational purposes only and is not intended as a substitute for advice from
your physician or other health-care professional. You should not use the information in this Guide for diagnosis or I n t roduction vii
treatment of any health problem or for prescription of any medication or other treatment. You should consult with a
health-care professional before starting any diet/nutrition, exercise, or supplementation program, before taking any PA R T 1 _____________________________________
medication, or if you have or suspect you might have a health problem. This plan is intended for healthy persons
over the age of 18. Getting to Know Your Body 1
______________________________________________________________________

PA R T 2 _____________________________________
NOTICE: Although we’ve made every attempt to ensure the accuracy of the words and facts in this Guide, we
cannot be made liable for any errors if they exist. The author, publication, or its affiliated companies assume no lia- O v e rcoming Nutrition Myths 7
bility for the information contained in this report.
You A re What You Eat 13
■ ■ ■ E x e rcise to Burn Fat 27
Questions, comments, support, or just want facts on fat loss? Supplementing for Success 39
Please visit www.theleansystem.com, or call (toll-free) 1-866-688-7679.
PA R T 3 _____________________________________
■ ■ ■

Building Your Customized Plan 49

Putting Your Plan Into A c t i o n 57
Daily Eating & Exercise Journals 63

APPENDIX I
E x e rcise Descriptions & Photos 83
Printed in the United States of America
Publication Printers, Denver, CO
APPENDIX II
Author: Stephen Adelé
Foreword: Douglas Kalman, MS, RD, FACN Fun, Delicious, Healthy Recipes 97
Designed by: Bruce Williams
Gratitude 117
ISBN 0-9714154-2-0
 FOREWORD

Solving the
Fat-Loss Puzzle,
Once and for All
Ask 10 different “fitness experts” what the secret to losing fat
is, and more than likely, you'll get nine different answers. While
most of their replies might be respectable in theory, I’m con-
vinced that’s the number one reason losing fat and getting lean
can be so darn frustrating and confusing—everybody seems to
have the answer.
As you could imagine and perhaps see or read daily, there
appears to be a new “magic pill” or diet advertised almost every
day. As if that’s not enough, there are literally hundreds, if not
thousands, of different exercise and diet gimmicks flooding the
market. I have seen ads for fat-loss gels, creams, pills, and drinks,
as well as late-night infomercials hocking everything from home
workout gadgets to electronic stimulators. Honestly, this has got-
ten quite ridiculous. For the most part, the majority of these gadg-
ets are pure hype, though they do excel at spot-reduction; that is,
the spot where you hold your wallet! It is sad: the hype hurts the
legitimate plans and sound advice that is out there, so it often gets
lost in the mire.
So what is the “best,” safest way to lose fat? Who do you
trust? How do you sort the fact from the fiction? These are all very
good questions, ones that Stephen has worked hard to answer for
you while bringing you the honest-to-goodness truth about how
to lose fat…once and for all. (Believe me, it can be done!)
Stephen has taken a good hard look at what many of today’s
leading scientists have uncovered in the area of obesity research
and thoroughly reviewed the most current clinical studies on fat
loss. And from his analysis, you can reap the rewards of under-
standing and having a real plan to implement smart eating, great
exercise routines, knowledge about dietary supplements, and
how the psychological factors surrounding body image and
weight control can work to your favor. Whether you’re trying to
lose that last bit of stubborn bodyfat that covers your abs, you’re
10 or 20 lbs away from your “ideal” physique, or you’re 50 some
pounds overweight, you’ll find a clear-cut path to the answers
you need to help get and keep you lean—for life!

– Douglas S. Kalman, MS, RD, FACN

Director, Nutrition & Applied Clinical Research
Miami Research Associates

About the Author
At only 33 years old, Stephen Adelé has been helping individuals from all walks
of life create measurable results in their physiques and performance over the last 15
years and has rapidly become a respected authority. He has published numerous arti-
cles for magazines around the world, been quoted in several trade publications,
appeared on radio shows, conducted seminars around the globe, and is the CEO of
the prestigious supplement manufacturer, iSatori Technologies.
Stephen now also shares his insights, expertise, and inside connections in two of
the fastest growing publications in the industry, Real SOLUTIONS email newsletter
and Real SOLUTIONS magazine, and has recently co-authored the consumers’ guides 7 Never-Before-
Told Secrets Everyone Should Know Before Buying Supplements and The 21-Day Ultimate Energy Plan
and MAXIMUM GROWTH, Volume II.
Over the years, Stephen's philosophy has remained unchanged: “The greatest gift you can give your-
self is the gift of a strong mind, which can yield extraordinary dividends in the form of a stronger,
healthier, and more energetic body."
Stephen lives in Morrison, Colorado, with his wife, Julia, and their two beautiful children. You can
join Stephen anytime online at RealSolutionsMag.com.
vi
INTRODUCTION
I l ove what I do.
Each morning at the office, I start my day by scanning my schedule for the day, glance
at my list of priorities that need to get done, and begin to read a list of emails and let-
ters from people who are desperately seeking the answer to the question…
“How do I build a better body?”
This question excites me. Each day I'm filled with eager anticipation to answer it. The same eagerness I had the
very first time I answered it—over 15 years ago.
And you know what? I never, ever get tired of seeing this question. “Why not,” you might ask... “after more than
a decade and so many thousands of letters?”
Simply because with each time the question is asked, I have the unique opportunity to, in some small way, posi-
tively impact the life of someone special—someone like you.
For me, the rewards of helping someone turn their lives around, and completely transform the way they look and
feel about themselves, never fades. Probably because their results are so visible, and I enjoy seeing how much hap-
pier and full of energy they become.
It's no wonder that each day I’m literally ripped out of bed at 5:15 a.m. to the sound of my internal alarm, telling
me it's time to get going... time to work out, time to get to the office, and time to start answering emails and letters
from people who want to change their lives for the better.
In truth, with so much focus on all of the negative events going on in America and around the world, it's refresh-
ing to work with such uplifting people who see the world in a more positive light. People who have taken the first
(or in some instances, second, third, or fourth) step(s) in the right direction—to improve the way they look and feel.
People who are n o t afraid of confronting the brutal truth about their physical appearance and who seek out help in
building a body they (and others) can be proud of. In essence, people who want to turn a negative into a positive.
I enjoy being a part of this more than anything else. And make no mistake about it, my friend, I wouldn't want to
be doing anything else.
A Truly Inspiring Transformation
In the coming pages of this book, I am going to share with you a gift that has taken me over a decade to learn.
One that will allow you to experience the joy of transformation. And, if you follow my Plan to the letter, you will
absolutely, positively see visible results, with your own eyes—all in as little as eight weeks.
The promise of a visible difference in your physical appearance in just 60 days may seem too good to be true.
But, let me assure you, i t’s not.
vii
 In fact, I’m certain my Plan will work for you, just as it has for thousands of people already.
Just ask Marina Popelka, a 37-year-old mother, and entrepreneur, from Lakewood, Colorado. When I first met
Marina, she told me that while helping a friend take a “before” picture for a transformation contest, she decided
to take a picture of herself. Marina was very surprised at what she saw.
“Someone who was much bigger than I thought,” was her first impression after seeing her photo.
Besides that, she mentioned that she constantly felt lethargic, she was always tired, and her energ y
levels had hit rock bottom. On top of that, because Marina felt so awful about the way she looked,
she expressed that the “spark” had disappeared from her love life and, as a result, placed a strain
on her relationship with her husband.
As you would guess, of course, she wasn’t happy about any of this. Yet, she was eager to change.
In fact, she not only wanted to change the way she looked and felt, she wanted to dramatically
change her physical appearance and compete in a local fitness competition.
Talk about a wort hy goal. And, I knew I could help turn Marina around and help her reach her goals.
If she would follow the diet and exercise plan I put together—the very same one found in this
book—I promised her she would get thinner, sculpt beautiful muscle tone, look and feel younger,
and lose enough inches of bodyfat from her “problem areas” to win her contest.
Marina was a little skeptical, to say the least, that such simple changes in the way she ate (especially consid-
ering that I would ask her to eat more, and not less, than what she was currently eating) and how much she
would have to exercise (considering I would ask her to workout less, and not more, than she was currently work-
ing out) would make such a difference in her appearance.
But I knew from my experiences in working with other people, who were much like her (and in many cases,
in worse shape) that my formula had repeatedly shown great success. She would soon experience the same
sense of triumph.
In only eight short weeks, Marina lost over 19 lbs, a total of six inches of stubborn bodyfat from her hips and
waist, and built a stronger, healthier, more beautiful body.
And you know what? She went on to win her class in the local fitness contest too! Her love life has found its
spark again, and she now has more energy than ever before. Her business is soaring, and she’s even starting
another successful business as I write this.
Honestly, I don’t know what’s more thrilling for me—knowing the way Marina feels after seeing the drastic,
visible changes in her body and winning her contest, or the way I feel after seeing her transformation.
Make no mistake. Marina’s transformation was inspiring. Just like Barry Ratzlaff’s. Shari Friedman’s. David
Silbaugh’s. Tanya Van Beek’s. Marty Reddy’s (individuals you will meet later on in this book). And the list goes on.
Without exception, each one of these people, and thousands of others who have followed the principles I’m
going to share with you, have experienced extraordinary results and are convinced that my Plan works. And I’m
certain, after you try it, you will too.
viii
You and I Are a Lot Alike
Let’s face it, you and I are a lot alike. We both have ten fingers, ten toes, two eyes, two hands, and so on… but there
is one thing about us that is uniquely different—our genetics. To be more specific, our metabolic systems.
As you’ll soon find out, when I go into greater depth in Chapter One, the metabolism is our bodies’ primary calorie-
and fat-burning mechanism. What you may not know is that my metabolism is different than yours, just as yours is dif-
ferent than your mother's or father's, brother's, sister's, or friends' at work. Everyone’s metabolism is unique. That’s why
a “one-size-fits-all” approach to losing weight does not work for most people. Basically, this explains why you can fol-
low the same exercise routine and eat the same foods as your friend but experience dramatically different results.
Unfortunately, there is not much you and I can do about our genetics. But one thing is for sure: I’ve discovered that
knowing your unique metabolism allows you to establish a Plan that will work best for your body type. And, more
important, will finally help you break through any plateaus in losing weight that you’ve likely experienced in the past.
Starting in Chapter One, “Getting to Know Your Body,” we’re going to focus on determining your unique metabo-
lism and understanding why it’s so vitally important to adjust your lifestyle to your specific metabolic body type.
Next, in Chapter Two, “Overcoming Nutrition Myths,” we are going to briefly cover some of the most destructive
myths, half-lies, and common mistruths that plague the multi-billion dollar weight-loss industry.
In Chapter Three, “You Are What You Eat,” you will be ready to learn about the types and amounts of foods you
should eat (and which you should avoid), specific to your metabolism, to help you lose unwanted pounds, almost effort-
lessly.
Then we’ll move onto Chapter Four, “Exercise to Burn Fat.” Here, I’ll help you understand the importance of weight
training and why replacing pounds of unhealthy bodyfat with new, lean muscle mass—you'll not only completely
reshape your physique but will burn even more calories, even while you’re resting.
At this point, in Chapter Five, “Supplementing for Success,” I will briefly review my four favorite supplements to help
enhance your transformation and outline my simple daily supplement program. By using targeted, scientifically proven
supplements, you can achieve your results, faster.
In Chapter Six, “Building Your Customized Plan,” I’ll share with you truly inspiring “before” and “after” photographs
of six people who successfully underwent a transformation, following my principles. I will explain exactly how they
exercised, ate, and which supplements they used. You will determine which plan is right for you.
Finally, just like Chapter Seven’s title, you will be... “Putting Your Plan into Action.” It all comes together here. I will
teach you how to set inspiring yet achievable goals, and you will learn how to achieve them—no matter what obsta-
cles might arise over the next eight weeks. After finishing this section, you will be ready to start your journey!
In the section that follows, “Daily Eating & Exercise Journals,” everything is all spelled out for you. An easy-to-follow
eating, weight-training, and cardio Plan—for the first seven days. Simply follow the Plan, day by day, and you will see
and feel extraordinary changes in your body and your outlook on life. Once you get past the first week, you will feel
so great you won’t be tempted in the least to waver your commitment. In fact, I have a hunch that after our eight weeks
are over, and you complete my Plan, you will want to embrace these principles and new habits as a way of life.
In the two Appendixes that follow, “Exercise Descriptions & Photos” and “Fun, Healthy, Delicious Recipes,” you will
find all of the help you need to understand exactly how to perform each of the exercises recommended in my Plan,
and you will be able to prepare delicious, nutritious meals, even if you’re not a gourmet chef.
ix
 —— PA R T I ——
Are You Ready?
You’ve undoubtedly heard the expression, “The journey of a thousand miles begins with a single step.” Well, think
of today just that way… your first step in the right direction. For you are about to begin a journey that will forever
define who you are capable of being and what you will become.

While millions of people every day sit around and wait for the “right” time to do something about their health and
their physical appearance, you haven’t.
Getting to Know
You’ve decided to take your first step toward bringing out the best in you and what you’re able to achieve. And
as your “coach,” I will guide you through not another diet or exercise fad but a fun, healthy way of living, exercis-
ing, and eating that will ensure you’re able to develop a new set of habits you can carry with you (and your family)
Your Body
well beyond our journey together.

I think it’s safe to say, in time, you will agree with me: the changes on your outside—the physical appearance of
your body—is merely a reflection of the changes that occur on the inside—the way you feel about yourself.

In other words, as you strive to reach your goals, your confidence will soar. Your self-esteem will skyrocket. You'll At any given moment, four out of
discover you can now take control of anything you want in your life. And once you reach your weight-loss goals,
you will take pride in serving as an inspiration to others around you, helping your friends and family achieve their
10 Americans are attempting to lose
life-changing goals too. weight—with few ever achieving
their goal and most giving up
It’s a wonderful feeling. Believe me. That’s why I’ve dedicated my life to helping “coach” you, and others just like
you, to make changes in the way you look and feel… to ultimately live your absolute best life ever! within the first few weeks. And
sadly, even fewer maintaining their
Thanks for joining me, and now let’s enjoy our journey together.
“new” ideal weight once it’s
With Respect, attained.

If you’ve been one of the millions

who have attempted to lose weight,
Stephen Adelé
without any real success, you’re not
alone. Losing weight has become
literally a national obsession—with
annual expenditures of nearly $50
billion! This constant struggle to
lose weight continues to take its
“emotional” toll on self-conscious
individuals who aspire to reach
their ideal weight. It manifests in
many forms, including depression,
guilt, envy, and even self-hatred.

x
G E T T IN G T O K NO W Y O UR BO DY G E T T IN G T O K NO W Y O UR BO DY

lems related to the excess weight. For these reasons, Unfortunately, for most of us, our bodies have a
it’s widely used in medical practice. Typically, BMI is tremendous capacity to store that energy... on our
where the majority of obesity and overweight statis- hips, buttocks, waist, backs, or thighs.

T
tics are derived from.
WHAT ARE THE CONSEQUENCES OF BEING OVER-
Now, take a minute to calculate your BMI, using WEIGHT AND CARRYING EXCESSIVE BODYFAT?
the formula on the previous page, or use the simple, Excess bodyfat, however, can lead to a multitude of
pre-calculated BMI graph below to determine your health problems. For one, excessive bodyfat can lead
To achieve these elusive ideal weights, nearly every To calculate your BMI, you need to divide your
BMI. Find your height on the left-hand side and move to hypertension or high blood pressure and increase
imaginable means has been tried, from restricted- weight in kilograms by the square of your height in
across to your weight (in pounds), and then go the risk of stroke. Gaining too much fat through child-
calorie diets to low-fat foods to exotic health clubs meters. It sounds more complicated than it is. Let me
and spas to the latest magic pill or workout gadget to show you… straight up from that point until you come to the blue hood and early adulthood can increase the likelihood
■■■ line that shows the corresponding BMI. of diabetes. And, excess bodyfat, especially around
expensive, and oftentimes dangerous, liposuction.
Some of these methods are harmless, but unfortu- the midsection, increases the risk of heart disease by
Body Mass Index = Weight (kg) / Height (m)2 WHY DO WE NEED BODYFAT? worsening atherosclerosis (fat-clogged arteries which
nately, most have proven useless in the battle against
the bulge. The truth is, we all need to maintain a certain level hinder blood flow).
(For your reference, one kilogram = 2.2 lbs, of bodyfat to sustain the very basics of life. Fat plays
2.54 cm = one inch, and 100 cm = 1 meter.) several critical roles in your body: it protects, as a HOW DOES FAT FORM, AND WHY DOES MY
Now, more than ever before, our nation is in
cushion, your organs, and it insulates from cold tem- BODY HOLD ONTO FAT?
need of health. And, while many people become
Here’s an example for a 135-lb woman who’s 5’6”: peratures/climates. Walking would be uncomfortable One little-known fact is that fat cells do not multiply
more and more aware of the negative health conse-
if your heels and joints weren’t shielded by fat cells, after about the age of 9 or 10. As your body stores more
quences associated with carrying excess bodyfat
Weight = 135 / 2.2 = 61.36 kilos and touching things would be next to impossible fat, the number of fat cells remains the same—each fat
and being overweight, little attention is paid to the
Height = [(66 in x 2.54 cm) / 100]2 = 2.81 meters without padding on your fingertips. Plus, it’s a rela- cell simply gets bigger! Thus, despite what some mar-
need to assess oneself as overweight or obese. Not
tively large, efficient store of potential energy. keters claim, your fat cells don’t “disappear,” “melt
c r i t i c a l l y, rather with a conscious awareness.
Body Mass Index = 61.36 / 2.81 = 21.84
Fortunately, a simple calculation can determine
“how” far out of shape your body is… and more ■■■
importantly, what your “ideal” bodyweight should
BMI
be. Once you make yourself aware of the real The World Health Organization has given the fol- (kg/m2) 19 20 21 22 23 24 25 26 27 28 29 30 35 40
“problem,” it becomes that lowing guidelines for the body
much easier for us to take the mass index: Height
■ ■ ■ (in.) We ig h t ( in p o u n d s)
next appropriate steps to com-
bat this bodyfat and overcome healthy weight = 18.95 to 24.9 58” 91 96 100 105 110 115 119 124 129 134 138 143 167 191
it with a practical, common- “Losing weight has overweight = 25.0 to 29.9 59” 94 99 104 109 114 119 124 128 133 138 143 148 173 198
sense approach. class I obesity = 30.0 to 34.9 60” 97 102 107 112 118 123 128 133 138 143 148 153 179 204
become literally a national class II obesity = 35 to 39.9 61” 100 106 111 116 122 127 132 137 143 148 153 158 185 211
HOW TO ACCURATELY ASSESS obsession — with annual class III obesity = 40.0 or 62” 104 109 115 120 126 131 136 142 147 153 158 164 191 218
YOUR LEVEL OF BODYFAT higher 63” 107 113 118 124 130 135 141 146 152 158 163 169 197 225
Bodyfat resides in many loca- expenditures of nearly 64” 110 116 122 128 134 140 145 151 157 163 169 174 204 232
tions in your body, including just Basically, a “healthy” weight is
below the skin, inside the
$50 billion!” a BMI of no less than 19 but no
65” 114 120 126 132 138 144 150 156 162 168 174 180 210 240
66” 118 124 130 136 142 148 155 161 167 173 179 186 216 247
abdomen, and even within our more than 25. That, in essence,
■ ■ ■ 67” 121 127 134 140 146 153 159 166 172 178 185 191 223 255
muscles and organs. Because it should be your target for an
68” 125 131 138 144 151 158 164 171 177 184 190 197 230 262
is relatively inaccessible, other “ideal” weight.
69” 128 135 142 149 155 162 169 176 182 189 196 203 236 270
than the “inch” or so you can pinch on your belly, it
is nearly impossible to measure all of it accurately. One important thing to consider, though, BMI 70” 132 139 146 153 160 167 174 181 188 195 202 207 243 278
It’s for this reason, in clinical practices, most physi- ranges are not exact ranges of healthy and unhealthy 71” 136 143 150 157 165 172 179 186 193 200 208 215 250 286
cians use a formula that combines a person’s height weight; they are merely useful guidelines. See, BMI 72” 140 147 154 162 169 177 184 191 199 206 213 221 258 294
and weight—the theory being that most of the varia- does not show the differences between excess fat and 73” 144 151 159 166 174 182 189 197 204 212 219 227 265 302
tion in weight for individuals of the same height is muscle weight. BMI, however, is closely associated 74” 148 155 163 171 179 186 194 202 210 218 225 233 272 311
usually due to bodyfat. The formula most widely with measures of bodyfat, and more importantly, it 75” 152 160 168 176 184 192 200 208 216 224 232 240 279 319
used is called the body mass index or BMI. helps predict the development of future health prob- 76” 156 164 172 180 189 197 205 213 221 230 238 246 287 328

2 3
G E T T IN G T O K NO W Y O UR BO DY
away,” or “get zapped.” The reality is, your fat Think of your body as having a thermostat you
cells shrink and swell through a series of complex can turn “up” or “down” by modifying specific
bodily processes involving hormones, enzymes, lifestyle factors, such as activity levels, exerc i s e ,
and various other pathways. We store fat in a hon- and even the foods and supplements you consume.
eycomb design of cells; whereby each cell shrinks Turn the thermostat up, or “increase” your meta-
or expands like a miniature balloon, depending on bolic rate, to burn bodyfat at a much faster rate.
the balance of our intake and expenditure of Turn the thermostat down, or “decrease” your meta-
e n e rg y. Thus, an excess of bodyfat occurs when bolic rate, and your body will hold onto and store
you take in more energy (food/calories) than you additional bodyfat.
spend on a consistent basis.
Conclusive evidence suggests that increasing your
This is where most “fitness experts” stop short of metabolism not only has the most direct impact on
explaining the whole truth: the direct correlation energy expenditure but is the most effective way to
of calories in versus calories out… (i.e., we lose help your body “burn” fat. Essentially, an increase in
fat if we take in less calories than we expend). the metabolic rate causes your body to speed up the
Well, this type of thinking is a little outdated. breakdown and prevent the build-up of fat cells. It’s
That’s not to say it’s incorrect (because it does for these reasons, increasing your metabolic rate,
hold some truth); it’s just the reality is that there’s then, must be the primary focus of your effort to lose
definitely more to fat gain and fat loss than that. bodyfat, successfully, and for the long term.
Let me explain…
■ ■ ■ The main problem is we
Scientists have discovered tend to roadblock ourselves
a special phenomenon “...despite what some by committing easily avoid-
occurs in the body that has able mistakes when trying to
been deemed the primary marketers claim, your lose bodyfat and drop
factor that controls how effi- weight. The most common is
ciently our bodies use energy
fat cells don’t not understanding how our
and whether we use more or ‘disappear,’ ‘melt away,’ or personal metabolic rate is dif-
less fat for fuel. This internal ferent from everyone else’s.
regulator, called the metabo- ‘get zapped.’” You see, we are all metaboli-
l i s m, dictates the rate our cally different. That’s why
bodies hold onto and/or ■ ■ ■ some people can eat more
release fat. food, exercise less, and still
not get fat, yet many other people can eat less, exer-
WHAT EXACTLY IS THE METABOLISM? cise more, and still (somehow!) not lose fat.
Metabolism is the technical term for all the com-
plex chemical processes within the body that deter- DISCOVER YOUR BASAL METABOLIC RATE (BMR)
mine the growth and replacement of the body tissues AND FINALLY STOP BATTLING YOUR WEIGHT
as well as the production of body heat and energy Surprising to most, the difference between you and
necessary for muscular activity and other vital func- I and everyone else is what’s called our basal meta-
tions. Simply put, metabolism is your body’s way of bolic rate (BMR). Basically, the BMR is the minimum
converting the foods you eat into energy. The time it energy requirement to maintain the basic functions of
takes for this process is called the metabolic rate. your body, while at rest. Simply put, if you sat on the
couch for 12 to 24 hours and did nothing, your body
SO WHY IS THE METABOLISM SO IMPORTANT would require a minimum number of calories to sus-
FOR LOSING WEIGHT? tain itself. That’s your BMR.
Even the slightest upward “shift” or increase in the
metabolic rate can have a profound, lasting affect on Obviously, your body “burns” more calories
your ability to burn bodyfat for fuel, instead of the throughout the day than just the energy expended at
dreaded alternative—storing it as fat. rest (unless you sleep all day). What’s interesting is
4 5
G E T T IN G T O K NO W Y O UR BO DY
that once you are able to determine your specific
BMR, you can then determine exactly what addi-
tional (or reduction of) calories your body requires,
depending on your specific lifestyle factors and body-
fat, and therefore “see” how many calories your body
truly requires each day. And, as long as you don’t go
above your “BMR maximum calorie limit,” common
logic suggests you would absolutely, positively lose
weight. What’s more, you will lose weight without
feeling like you’re restricting food and with an under-
standing of how your body works (so you’re no
longer basing your daily calorie needs off “others”).
Once you know your personal BMR maximum calo-
rie limit, you’ll be well on your way to reaching your
weight-loss goals, sooner than you might think.
My goal then is to help you calculate your BMR
and determine your maximum daily calorie limits.
There are many sophisticated ways to calculate the
BMR. The one method I’ve found to be both accurate
and easy to use works like this…
Take your bodyweight
and multiply it by 10.0 if
you’re a man or 9 if you’re
a woman. (Women tend to
have slightly slower metab-
olisms than men.) That
gives you a “typical” overall
BMR. Now, since the BMR
measures your body only
during complete rest, we
need to add in the daily energy requirements for
your activity level. This is called the activity fac-
tor. If your lifestyle requires you to remain sitting
all day, and you don’t work out with weights or
perform aerobic exercise, multiply your overall
BMR by 1.10. If you engage in light activity
throughout the day (standing on your feet and sit-
ting periodically), and/or you work out with
weights or perform aerobic exercise sparingly (two
to three times a week), then multiply by 1.20.
Finally, if you are very active throughout the day
or play sports nearly every day and/or work out
with weights and perform aerobic exercise almost
every day, then multiply by 1.30.
Last, but probably most important, we need to fac-
tor in your specific genetic body type. For this, you
will need to think back in time—over the past five,
ten, or 20 years—or whenever you passed your early
20's in age. Now, take a moment to consider how
easy, or difficult, it has become over these years to
take weight off... and keep it off. Or, on the other
hand, maybe it’s been too easy to take weight off or
difficult to put it on. (If you are anything like me, the
former is more likely—it’s relatively easy to put
unwanted bodyfat on and much harder to take it off.)
I am going to ask you to consider one, of three,
body types, and choose the one which most closely
resembles yours. First, if you feel you have a rela-
tively “Fast” metabolism (in other words, it’s naturally
easy for you to burn calories and lose weight), then
multiply your BMR by 1.1. If you feel you have an
“Average” metabolism (or, it’s not easy, but not too
hard, to burn calories), then multiply your BMR by
1.0. Or, if you feel your metabolism is “Slow” (such
that you find it’s naturally difficult to burn calories
and hard to lose weight and keep it off), then multi-
ply your BMR by 0.9.
■■■
The BMR formula looks like
this:
BMR = [bodyweight (in
pounds) x 10.0 (men) x or 9.0
(women)] x Activity Factor
(AF) x Genetic Body Type (GB)
Here’s an example of a BMR
for a 135-lb woman, who is fairly active (1.20) and
has a slow metabolism (0.9)
BMR = 135 x 9 = 1,215 BMR x 1.20 (AF) x 0.9 (GB)
= 1,312 “Maximum Daily Calorie Requirement”
■■■
It’s important to remember that your BMR is influ-
enced by a number of factors, including age, weight,
height, gender, environmental temperature, and nutri-
tion and exercise habits. Although some of these fac-
tors are already considered, once you’ve determined
your personal “Maximum Daily Calorie
Requirement,” my focus is to help you understand
how lifestyle factors, such as nutrition and exercise
habits, can positively impact your metabolism fur-
ther… “burning” even greater amounts of bodyfat
which are now unique to your metabolic body type.
 —— PA R T 2 ——

Overcoming
Nutrition Myths

“Soup diet,” “vinegar diet,”

This page is to show blank
page on left side of spread.
“Hollywood Secret Diet,” “low-carb
diet”… the list goes on. Sadly, these
diet fads perpetuate many of the
most common myths surrounding
nutrition and losing weight.

Over time, these myths have

IT DOES NOT PRINT
become deeply rooted in the con-
sciousness of Americans—especially
for those who are desperately grasp-
ing for truths about nutrition. In fact,
I’d bet it’s safe to say you and I were
taught long ago the supposed “right
way” and “wrong way” to lose
weight. Unfortunately, most of these
“truths” are, in fact, dead wrong.
O VE R C OM IN G NU T R I T IO N M Y T HS
U
Usually, these myths were based on some haphaz-
ard, outdated approach, passed on from generation to
generation, leaving little or no room for dispute. And
while a few of them may work over the short term,
the majority of them hardly ever work over the long
term. And worse, most of them are not a healthy
approach to weight loss. Today, modern science has,
thankfully, uncovered some of the most destructive
myths surrounding nutrition and losing weight.
Here are the five most easily avoidable yet highly
destructive myths for how to positively affect the
metabolism with food and boost your body’s ability
to “burn” fat:
■ ■ ■
MYTH: You should restrict
calories when you want to
drop pounds.
“If you want long-term
weight loss, you
FAC T: You must eat
smart, not less, if you want must carefully
to lose weight!
choose the type
Contrary to common belief, of foods you eat!”
if you severely restrict your
food intake, your body ■ ■
quickly “panics” and goes
into a fat-protection “survival
mode.” As a result, your metabolism slows and you
start using muscle as fuel (muscle actually burns fat,
so we don’t want to lose this precious tissue), and
restricting your food intake too much will leave you
feeling irritable, hungry, and grouchy. (Surely we’ve
all been there before!) And because your body is in
“survival mode,” very powerful signals are sent from
your brain, telling you to eat, eat, eat! Why? Because
it thinks it’s starving, and it doesn’t know when it will
get food again.
Realistically, you can expect to hold off your
uncontrollable urges for only so long before you give
in. And voila, instant weight return, plus some bonus
bodyfat for your efforts.
8 9
Unfortunately, millions of people every year
resolve to lose fat by severely restricting their
daily food intake. My hunch is that’s one reason
Americans are, in general, in worse shape now than
ever before! And a new study, found in the American
Journal of Clinical Nutrition, confirmed, once again,
that restricting calories will decrease your metabo-
lism and only prevent you from losing bodyfat.
MYTH: It isn’t necessary to pay attention to the
type of calories you consume to lose weight.
FACT: If you want long-term weight loss, you
must carefully choose the
type of foods you eat!
Whenever you’re consid-
ering the types of food to
eat, remember this: all calo-
ries are not created equal.
Fat requires only two per-
cent of your body’s energy to
use it up; carbohydrates
require roughly 10% energy
to burn them; whereas pro-
■ tein requires an astonishing
20% of your body’s energy
to use it… Thus, by consum-
ing more protein, you’re actually revving up your
metabolism.
R e s e a rch shows that right around .8 to one gram
of protein per pound of bodyweight is adequate,
and safe, for enhancing your body’s metabolic rate
as well as helping your body maintain fat-burning
muscle tone. Consuming around 40% of your daily
calories in the form of quality proteins is adequate
for recovering from workouts and keeping healthy
muscle tone.
It’s easy to see why the common adage “fat is more
fattening than carbohydrates or protein” came into
being. So it’s smart to take in no more than 20%
O VE R C OM IN G NU T R I T IO N M Y T HS
dietary fat any given day whenever you’re attempting
to lose fat. (These fats will likely occur naturally in
most whole-food proteins, so don’t worry about
adding any “extra” fat.)
So finally, carbohydrates should be consumed in
the range of no more than 40% of your daily intake,
avoiding simple carbs and completely eliminating the
refined (sugary) types of carbs and incorporating
plenty of fibrous types of carbs. In fact, new scientific
evidence from the American Journal of Epidemiology
has shown that when consuming too many carbs
(especially simple-sugar carbs at one sitting), your
body responds by stimulating a surge of insulin to be
released. Why do you want to avoid this? Because
insulin is a hormone that encourages fat stores to
become larger, more easily “transporting” fat to be
stored and sealing the fat stores shut, preventing fat
cells from breaking down.
Fortunately, adding more protein to each meal in
your diet “buffers” this
■ ■
insulin secretion by slowing
the rate of absorption of car-
bohydrates. And, the addi- “Research shows that
tion of dietary protein also
right around .8 to one
kicks up another hormone
called glucagon (insulin’s gram of protein per
opposing hormone), which
can offset the fat-storing pound of bodyweight is
ability of insulin by dragging
adequate.”
it down and helping dispose
of it before it stores more fat. ■ ■
A new study in the E u ropean
Journal of Nutrition offers evidence that glucagon’s
release in the body (as a result of increased protein
consumption) may further stimulate fat burning by
encouraging fat to be liberated and used more eas-
ily.
MYTH: I don’t need “extra” protein to help
my body lose weight.
FACT: Any person who exercises and wishes to
lose weight must have more protein in their
diets.
If you tell the average nutritionist you consume
plenty of protein-rich foods because you’re
attempting to lose weight or because you train
with weights, you’ll often hear, “Oh, you don’t
want to do that. You don’t need that much, and it may
even lead to kidney disease.” Unfortunately, as in any
industry, nutritionists are susceptible to ingrained
teachings, even if they’ve now been shown to be false
or misleading. In this particular case, there isn’t a sin-
gle decent study that indicates that healthy adults
should not consume a protein-rich diet, especially if
they are involved in regular exercise and are trying to
drop extra bodyfat.
New research confirms that those performing
any type of weight training require a greater
amount of protein than sedentary individuals.
What causes concern for most people is this
amount is above the current Canadian and U.S.
recommended daily protein intake requirements
for healthy adults.
However, from extensive research, one of the
top researchers in the nutritional field, Dr. Peter
Lemon states, “...data suggest that the RDA for
■
those engaged in regular
endurance exercise should
be about 1.2 to 1.4 grams
of protein per kilogram of
body mass (that’s 150% to
175% of the current recom-
mended daily allowance).”
Other well-noted re-
s e a rchers and leaders in the
field of nutrition have come
■ to similar conclusions
repeatedly over the years.
They’ve found that persons engaged in physical
activities, yet merely adhering to the RDA stan-
dards for protein requirements, were actually los-
ing precious muscle tissue as they worked out,
simply because their bodies did not have enough
protein readily available to repair and rebuild
their muscles after a workout.
Plus, it’s been shown that those who consume
increased amounts of protein (even higher than
the RDA recommendation) have denser bones
than people who ate less.
From the scientific evidence alone, it is clear
that people engaged in regular exercise and who
want to lose weight require greater than the RDA
in protein to get optimal results.
O VE R C OM IN G NU T R I T IO N M Y T HS
MYTH: To lose weight, I can just cut down on the
number of meals I eat each day.
FACT: Eating five to six evenly spaced meals per
day provides the body everything it needs to
starve (and reduce) bodyfat.
Rather than running around with your calorie-
counter book, you must instead pay attention to the
“types” of food you eat, the respective “proportions”
of each type, and “how often” you eat. I like to call
this meal patterning.
As indicated in a recent study in The American
Journal of Clinical Nutrition, by spreading your meals
more evenly throughout the day, in five or six smaller
meals, rather than two or
three large meals (or an
overindulgence in snacks ■ ■
whenever you’re hungry),
you can maximize the
absorption of nutrients (so
“Sadly, many nutrition-
your body can use more of ists today continue to
the food you eat) and supply
your body with more stable push the outdated
(non-spiking) levels of
insulin—levels your body
theory that ‘all calories
can adequately manage—to are created equal.’”
keep your body from storing
and trapping fat and steadily ■ ■
increase your metabolism
throughout the day. So, never go more than a few
hours while you’re awake without eating a balanced,
high-quality, carbohydrate-rich, low-fat meal.
MYTH: All calories are created equal, so to
lose weight, all I need to do is reduce the num-
ber of calories I eat eve ry day.
FACT: You must focus on the types of calories
you put into your body, in addition to the num-
ber of calories you consume.
Sadly, many nutritionists today continue to preach
the outdated theory that “all calories are created
equal.” Thankfully, for those of us who pay careful
attention to the most recent scientific findings (as
well as carefully watch what’s going on in the real
world!), this old-school theory is being replaced by
the newer, more accurate theory about calories
when it comes to gaining or losing weight.
10
O VE R C OM IN G NU T R I T IO N M Y T HS
Before today, you too may have thought that statement will allow you to better understand the
weight loss or weight gain was strictly a matter of differences between the old theory of calories and the It is for these reasons, in addition to the number of
“calories in versus calories out.” In other words, if new theory of macro-nutrients. And the reason we calories I consume, I pay careful attention to the types
you “burn” more calories than you consume, you know this to be true is because of recent studies, of foods I put into my body and, most importantly, the
would in effect lose weight—regardless of the calorie which have concluded that two groups of people ratio of proteins, carbohydrates, and fats I consume
source. Conversely, if you were to consume more who are put on the same number of calories per day them in.
calories than you burn off each day, you would then but given different ratios of protein, carbohydrates,
gain weight—again, regardless of the calorie source. and fats will lose different amounts of bodyfat and/or Putting this truth into practice, my daily eating
lean body mass. patterns consist of balancing my meals, repeated
The truth is, however, the “calories in versus calo- five to six times throughout the day, such that the
ries out” philosophy fails to take into account modern Other evidence shows that even though people on macro-nutrient ratio of foods found on my plate
research that finds that proteins, carbohydrates, and these diets may lose the same amount of weight, one are somewhere near 40% high-quality proteins,
fats have very different physiological effects on the group loses more bodyfat and retains more muscle 40% energy-rich, low glycemic carbohydrates, and
body's metabolism through countless pathways. For tissue than the other group, which loses only weight, no more than 20% naturally occurring fats. You
instance, hormones such as insulin and glucagons, as which could be comprised mostly of water and mus- simply can’t go wrong with a sound, intelligent,
well as thermic effects (the way the body internally cle mass and very little fat weight. science-based plan like this for eating.
regulates “heat” production),
and literally thousands of
■ other effects foods have on
the body are all uniquely
caused by different macro-
nutrients.
As I will point out, in the
next section of my Plan, not
only is the mantra “all calories
are created equal” proven to
be false, “protein is protein”
and “all fats are created equal”
■ is also incorrect. For example,
we now know different fats,
such as healthy omega/fish oils versus unhealthy satu-
rated fats, have vastly different effects on the body’s
metabolism and overall health. We also now know
that different carbohydrate sources have their own
unique effects on the body’s ability to use, or store, fat
(such as high glycemic index carbohydrates versus
low glycemic index foods). And surprisingly, we now
know that different proteins can have unique effects in
the body too.
So, as my friend, William Brink, a Harvard gradu-
ate, with a concentration in the natural sciences, and
academic researcher, has so eloquently pointed out
in his “Unified Theory of Nutrition,” while the total
calorie intake does in fact dictate how much weight a
person gains or loses, the macro-nutrient ratios or
proteins, carbohydrates, and fats ultimately dictate
what type of weight a person gains or loses.
Make no mistake about it, this seemingly simple
11
You Are
What You Eat

To sculpt a lean, healthy, ener-

getic body, you need to regularly
fuel your body with high-quality
nutrients. For many of us, though,
nutrition is the most confusing part
of the weight-loss process.

Fortunately, over the years, I have

found many individuals know more
than they think they do. However,
most of us are paralyzed by the
hundreds of nutritional plans, diets,
and quick-fix powders and pills on
the market. Who’s right? Who’s
wrong? Who do you follow? Well,
to be quite honest, there is no
“right” answer for any one person
(or body).

Following the nutritional guide-

lines I will outline for you here will
help guide you to make careful
decisions when choosing the types
of foods to eat.
Y O U A R E W HAT Y O U E AT Y O U A R E W HAT Y O U E AT

E Eating the “right” nutrient-rich foods (quality pro-

teins, carbohydrates, and vegetables) will provide your
body and mind with an endless array of benefits,
which may include:
and how to use them to your advantage has produced
consistently successful results for one person after
another I’ve worked with, including myself, over the
past 15 years.
etables (like a salad, broccoli, or asparagus). Ta k e
a look at the chart below to see what my
plate typically looks like—and this
goes for when I dine out as well as
when I'm at home! Ta ke a
Basically, my daily eating patterns consist of consuming
one portion-controlled meal every two to three
hours (while I’m awake, of course), for a
total of six daily meals. I alternate
between a whole-food meal and a
• Increased metabolism (the rate your body burns NUTRITION 101—THE BASIC FOOD GROUPS FOR moment to consider how yo u r meal-replacement/protein shake.
bodyfat). PLANNING YOUR HEALTHY, BALANCED MEALS plate measures up?
• Improved ability to strengthen and grow mus- The basic constitutes of food (whether whole, For instance, pretty much every
cles, creating an environment to tone, tighten, natural, or scientifically engineered meal supple- What you’ll find is that by day, I start my day with a whole-
and sculpt your body. ments) can be divided into three types: protein, following this approach, food breakfast (like egg whites
• Improved mental clarity and concentration by carbohydrates, and fats. These are called macro- you’ll easily meet your and oatmeal), and then, my three-
releasing natural “good” hormones, called nutrients. “ideal,” balanced macro-nutri- hour clock starts ticking: it’s an Eat-
endorphins. ent ratio breakdown of 40% pro- Smart® Nutrition Shake in the mid-
• Balanced hormones and pos- The way I see it, though, tein, 40% carbohydrates, and 20% morning (my favorite is Peanut Butter
sibly improved overall mood ■ ■ ■ most people have a common fats—without re a l l y having to count Cups flavor); this is followed by a whole-
and quality of sleep. “misconception” when it calories. (But that doesn’t mean calories food lunch (something like chicken, brown
• Improved resistance to infec- comes to the proportions of d o n ’t count!) A typical “bad” plate of rice, and a small salad from the Tokyo Joe’s®
tions and potential protection
“Most of us are paralyzed food types on their plate— food (by proportion) healthy Japanese fast-food restaurant near
from diseases by strengthen- by the hundreds of especially protein—needed Remember when we discussed the my office); and then another Eat-Smart
ing your immune system. to lose bodyfat, build muscle theory that “all calories are not created equal”? Nutrition Shake in the afternoon (I’ll switch up the flavor
• Extended healthy life span nutritional plans, diets, tone, and keep their energ y Well, to put our new theory into practice, when- though to Banana Cream Pie this time); next, I’ll have a
(longevity) by fighting off levels up. ever I prepare a meal, I base the meal on home-cooked dinner. My wife loves to cook
potentially dangerous “free
and quick-fix powders and an appropriate serving of protein healthy and delicious foods like tuna
radicals.” pills on the market.” H o w e v e r, there is a rela- first. Then I balance the “right” steaks, spinach, and squash. (You can
• Improved emotional balance tively simple practice of eat- type of nutrient-rich, low- try some of her recipes, which are
and well-being by controlling ■ ■ ■ ing that is widely over- glycemic carbohydrates. contained in the section of this
blood sugar levels and regu- looked, yet over and over book called “Fun, Delicious,
lating hormones. again, it produces consistent Again, I’m not overly Healthy Recipes.”) And I finish off
results. I t’s called balance. obsessed about “counting the day with an Eat-Smart
You see, achieving the “right” nutrition to help you calories” or adding up fat Nutrition Shake made into pud-
lose weight is very simply defined as giving yourself Here is another way to look at it: think of the grams (thankfully!). Instead, I ding (it’s like dessert!). Although
the best possible intake of nutrients (through food and plate like a pie graph. (See the following page for count portions—a portion (the this last “meal” is clearly not a
supplements) that will allow your body to be as healthy a look at what the typical person’s plate looks like size of my clinched fist) of car- “balanced meal” but rather a source
as possible, to work as well as it can, and to aid its abil- when they sit down to dinner—whether at home bohydrate and a portion of protein of high-quality protein to prepare my
ity to recover daily. or while dining out.) (again the size of my fist). And fat? body for the night-long fast and help my
Well, fat seems to take care of itself— What a “good” plate should muscles recover while I am sleeping.
While your needs are completely unique to you When I’m putting a meal together, I think of my as long as you are careful about trying look like (by proportion)
and depend on a whole host of factors, from your plate as a pie graph with one-third reserved for a to minimize obvious “bad,” hydro- As you can clearly see, I keep eat-
own genetic strengths and weaknesses to the effects portion of quality protein (like chicken, fish, or genated fats (from processed or deep-fried foods) ing simple and try not to over-complicate it. So what
of your current environment, there are fortunately lean red meat); one-third reserved for a portion of and saturated fats (from cheeses, butter, marbled I’d like to now share with you are which foods you
certain nutritional guidelines that apply to us all. And low-glycemic carbohydrates (like a yam or brown red meats, etc.), which, in my opinion, are no- should try to eat, on a regular basis, and which foods
having an understanding of the “basics” of nutrition rice); and the final third reserved for fibrous veg- brainers to avoid. you should avoid.

14 15
Y O U A R E W HAT Y O U E AT Y O U A R E W HAT Y O U E AT

Protein
Protein, which contains amino acids, is your body’s primary building block to repair and maintain muscle tone.
Protein is either complete or incomplete. Complete proteins contain the entire array of essential amino acids (which
are responsible for your body’s muscular rebuilding process). These come from chicken, steak, dairy, and fish.
Conversely, incomplete proteins (such as beans, soy, or tofu) do not contain all of the essential amino acids and thus
need to be combined with other protein-rich foods that contain the missing amino acids, or you’ll need to supple-
ment to make up for the deficiency.
Carbohydrates
Carbohydrates are your body’s primary fuel for energy production. They are readily used for both short-term,
intense bouts of exercise and long-duration activities like running and even your daily work activities.
Carbohydrates are used throughout the day and can help sustain your muscles through intense workouts as
well as combat daily fatigue. Unfortunately, they’re also partly responsible for obesity as it’s so easy to just con-
sume too many unnecessary carbohydrates each day. Regardless, as with protein, inadequate amounts of car-
bohydrates can and will compromise your daily performance, mental capacity, and energy for exercise. Yet,
understanding the balance between using carbohydrates for fuel and using them for pleasure is the difference
between obesity and staying fit.

P R OT E IN S t o E at P R OT E IN S t o Av o i d
_______________________________________________________________________________________________________________________________
C A R B O H Y D R AT E S t o E a t C A R B O H Y D R AT E S t o Avo i d
_______________________________________________________________________________________________________________________________
Lean red meat (beef or bison/buffalo) Fatty, heavily marbled red meat (cuts like
(cuts like tenderloin, eye of round, London prime rib, rib eye, roast beef, and chuck) Yams or sweet potatoes Mashed potatoes with whipped
broil, fillet, or at least 90% lean ground meat) cream and/or butter
_______________________________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________________
Chicken breast (skinless) Dark meat chicken, such as thighs Brown rice or wild rice White rice, instant rice, or rice cakes
(especially with skin on) _______________________________________________________________________________________________________________________________
_______________________________________________________________________________________________________________________________
Oatmeal (old-fashioned) Sugared breakfast cereals
Turkey breast or lean ground turkey Duck _______________________________________________________________________________________________________________________________
_______________________________________________________________________________________________________________________________
Pasta (whole-wheat or soy) egg or white pasta
Egg whites (or substitutes like Egg Beaters®) Whole eggs _______________________________________________________________________________________________________________________________
_______________________________________________________________________________________________________________________________ Legumes (e.g., kidney beans or garbanzo beans)
_______________________________________________________________________________________________________________________________
Salmon Dried, smoked salmon
(canned or freeze dried) Pita bread or whole-wheat bread White bread or rolls
_______________________________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________________
Tuna steaks or tuna canned in water Tuna canned in oil Squash (like acorn or spaghetti)
_______________________________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________________
White fish (like sea bass, orange roughy, Catfish Couscous
_______________________________________________________________________________________________________________________________
halibut, or trout)
_______________________________________________________________________________________________________________________________ Fruits (apples, oranges, melons, strawberries Cakes, pastries, cookies, donuts
Low-fat or fat-free cottage cheese Full-fat cottage cheese grapefruits, blueberries, etc.)
_______________________________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________________
Low-fat or fat-free, sugar-free yogurt Full-fat, full-sugar yogurt
_______________________________________________________________________________________________________________________________
Lean ham Pork chops, hot dogs, or sausage
F I B R O U S V E G E TA B L ES t o E a t G l y c e m i c I n d ex o f Fo o d s
_______________________________________________________________________________________________________________________________
Ve g e ta r i an P R O T E I N S Peas
_______________________________________________________________________________________________________________________________
Broccoli
Lettuce, salad greens (including spinach)
Tofu Celery
Texturized vegetable protein Zucchini
Artichokes
Soy-based food Corn
Soy protein powder Asparagus
Veggie burgers/chicken patties Cucumbers
Cabbage
Tempura Tomatoes
Seitan Carrots
Cauliflower
Green beans
Brussels sprouts

16
17
Y O U A R E W HAT Y O U E AT Y O U A R E W HAT Y O U E AT

Fats It’s Time to Take Control and

Fats, over time, have endured their share of abuse in the minds of individuals trying to manage their weight. “Fats
are bad!” is a common misconception. But in fact, some fats are actually good for us and may even help fight off
Nourish Your Success 7:30 a.m.
Nutrition Shake
unwanted bodyfat.
With each bite of food you take, you take a step toward (Strawberry
Cheesecake)
or away from your goal. It’s that simple. Food can add
Research has revealed that fats in the form of “good” omega-3 and omega-6 essential fats (such as flax oil, lin-
value, helping fuel your fat-loss efforts, or come at a price,
seed, or fish) can actually help restore our energy, increase fat mobilization, produce “good” hormones, and boost
adding unnecessary fats or calories, which only sets you
the immune system, not to mention improve the cardiovascular and nervous system. These good fats essentially
back. I’m not suggesting you should never eat foods for
restore vital cells in your body, encouraging your body to perform more optimally and even increase longevity.
pure pleasure—on the contrary, I think enjoying food is a
must. But to truly appreciate the experience, it has to be a 10:00 a.m.
Essential fats are so named because they cannot be produced within your body on their own. They need to be
decision, not a reaction driven by being careless. Instead, Yogurt and Homemade
supplied by the foods you eat or supplements you take. Thus, the term “essential.” Saturated fats, on the other hand,
by being more careful, and conscience, of the types you Protein Nutrition Bar
(such as butter, deep-fried foods, and whole-fat dairy products) have long been labeled as “bad.” Rightfully so, as (Recipe on pg. 109)
choose to put into your body, you are able to make a clear
they serve little purpose. However, they come (in small amounts) with some meats we might eat.
decision about what you want to achieve.

We should ideally keep our fat intake below 20% of our daily calories… and if you eat the foods I recommend,
Carefully paying attention to and following common-
you won’t exceed this amount. But you might consider (especially if you have a fast metabolism) adding two or three
sense eating habits, like the ones I’ve outlined for you, are
servings (no more than 10% of your daily caloric intake) of the “good” essential fats to your daily nutrition program,
the basis for a lifelong habit of health and fitness. But
which is quite easy to do, to keep you from becoming deficient. When trying to lose weight, your body will actu- 12:30 p.m.
please, make no mistake about it, it’s not easy. Practicing
ally use every bit of essential fat for proper metabolic functioning and to restore energy balance. Salmon, Brown Rice,
them does take effort, but by following them, day in and
and Asparagus
day out, you will consistently become more aware of your
daily eating patterns and stay on the right path. Soon
enough, you too will start to make food the stepping stone
to your weight-loss goals, rather than a roadblock!

If you look at the column to the right, I’ve provided you

FAT S to E a t FAT S to Avo i d with a sample of a “typical” day of eating on the Plan.
_______________________________________________________________________________________________________________________________ 3:00 p.m.
I’ve also included, on the following page, an example of
Nutrition Shake
my Daily Eating Journal, to show you how I keep track of
(Peanut Butter
Avocado Guacamole (with full-fat mayonnaise) the meals I eat each day. Cups)
_______________________________________________________________________________________________________________________________
Cold-water fish (oils) Obvious strips of fat from meats (and skin)
_______________________________________________________________________________________________________________________________ Now, to make your nutrition plan as easy to follow as
Low-fat cheeses Regular/whole-fat cheeses possible, I’ve included seven days of sample Daily Eating
_______________________________________________________________________________________________________________________________ journals, contained in the “Eating & Exercise” Journal
Flaxseed oil, linseed oil, borage oil, or fish oil Oils found in deep-fried foods like French section (which can be found on pages 63 to 79). This
fries, donuts, or even in muffins way, you can better understand how to put these nutri-
_______________________________________________________________________________________________________________________________ 6:30 p.m.
Sunflower seeds, walnuts, and almonds (sparingly) Salted/roasted peanuts or cashews tional strategies into practice. After that first seven days,
_______________________________________________________________________________________________________________________________ Fillet Steak,
I’d highly suggest you try some of the great-tasting, easy-
Potato, and
Olive oil, canola oil, safflower oil Blue-cheese, ranch, Caesar, or other to-prepare recipes contained in the section entitled “Fun, Broccoli
(especially for cooking or on salads) high-fat dressings Delicious, Healthy Recipes,” which will help provide the
_______________________________________________________________________________________________________________________________
basis for putting together healthy, balanced meals that
Butter, margarine, mayonnaise (full fat) taste delicious! By the way, you can download the entire
or whole-fat dairy products
eight-week Eating & Exercise Journal sheets by visiting
TheLeanSystem.com.
9:00 p.m
I realize that as we begin our journey together, and you
Nutrition Shake
follow my eating guidelines, you’ll have questions. (Key Lime Pie Pudding!
Thankfully, we have answers. Please carefully read Recipe on pg. 113)
through the following answers to the most frequently
asked questions about nutrition…

19
18
 F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N

The Lean System Worksheet Stephen Adele April 4

Name: ________________________________________________ Date: ___________________

Status Answers to Your Questions…

Questions
Time Planned Nutrition: Day 2—Workout #1 ✔= Yes! Did it.
About Nutrition

Q
____________________________________________________________________________________________________________________
5:30
______a.m.
_______S_u__p_p_l_e_m
___e_n_t_:______________Lean
_____System
________7__(2
__capsules)
__________with
_____16
____oz
___of__wa
___t_e_r,__E_n_e_rg
__i_ze
___(1 __b_l_e_t_)____✔
__ta _______
6:00 a.m. Weight Tra i n i n g : EXERCISE EXAMPLE
____________________________________________________________________________________________________________________ I’m trying to figure out how to determine my daily use a meal-replacement nutrition shake like Eat-
C h e s t : Flat Dumbbell Bench Press (5 sets); Cable Fl yes (3 sets) p rotein and carbohydrate needs. Can you explain this Smart® and some protein powders for convenience.
____________________________________________________________________________________________________________________
B i c e p s : S tanding Barbell Curl (4 sets); Incline Dumbbell Curl (2 sets) again and give me some examples of different meals? For a complete list of good sources of protein, you can
____________________________________________________________________________________________________________________
turn to page 16.

A
Tr i c e p s : Cable Pu s h d own (4 sets); Bench Dips (2 sets)
____________________________________________________________________________________________________________________
6:50 a.m. S u p p l e m e n t s : One serving of 3-XL mixed with 6 oz of water ✔
____________________________________________________________________________________________________________________
Interestingly, I’ve found that most people make this Next, it’s simple math to calculate your carbohy-
way more complicated than it really needs to be. Let’s drate requirements. Since you will want to eat rela-
7:30 a.m. Breakfast (meal 1): 6 egg white/1 whole egg omelet with a little
____________________________________________________________________________________________________________________
✔
break it down so it's easy to understand. One thing to tively the same balanced amount of carbohydrates as
low-fat cheddar cheese, remember, though, is that since your bodyweight and protein, you simply use the same amount you just cal-
____________________________________________________________________________________________________________________
1 cup of oatmeal sprinkled with Grapenuts and 1 packet of BMR will likely be different than mine, your protein culated. So, using our previous example, you were
____________________________________________________________________________________________________________________ and carbohydrate servings will be different as well. going to consume about 33 to 40 grams of protein per
Splenda with 1/2 cup soy or skim milk (They may be more or less.) The first thing you need to meal, on my Plan, you would then eat the same
____________________________________________________________________________________________________________________
Supplements: 16 oz of water, m u l t i -v i tamin/mineral formula (2 tablets) do is determine how much protein you should be con- amount of carbohydrates—33 to 40 grams, again,
____________________________________________________________________________________________________________________
suming for each meal. depending on the number of times each day you
Lean System 7 (2 capsules) with 16 oz of water, Energize (1 tablet) ✔
____________________________________________________________________________________________________________________ decide to eat. The carbohydrates should be from
10:00 a.m. Nutrition Shake (meal 2): E a t -S m a rt Meal-Replacement Shake (Cinnamon Roll flavor,
____________________________________________________________________________________________________________________
✔ To figure this out, here’s all you do: take your “BMR mostly complex and whole grain (like the ones I’ve
Maximum Daily Caloric Requirement,” which you listed for you on page 17), and relatively nothing
two scoops blended with 16 oz water and three ice cubes)
____________________________________________________________________________________________________________________ should have already calculated on page 5. (If you should come from high- glycemic or refined sources
12:00 p.m. Lunch (meal 3): Grilled chicken breast (1 large)
____________________________________________________________________________________________________________________
✔ h a v e n ’t done this already, please go ahead and do that such as sugar, white flour, or white bread.
B a ked sweet potato with a dash of Molly McButter now… you’ll need it to finish this part.)
____________________________________________________________________________________________________________________ In addition to these amounts of protein and carbo-
Fresh ve g e tables (asparagus) Now, take that number and multiply it by .40 hydrates, I would also suggest you try to consume a
____________________________________________________________________________________________________________________
16 oz of Crys tal Light or Diet Soda (because you want to try and get about 40% of your healthy serving of fibrous vegetables with each meal.
____________________________________________________________________________________________________________________
daily calories in the form of protein). So, for example, Maybe the best part is (depending on how much you
2:00 p.m. Supplement: Lean System 7 (2 capsules) with 16 oz of water
____________________________________________________________________________________________________________________
✔
let’s say your Maximum Caloric Requirement is 2,000. like vegetables), you can literally have as many veg-
3:00 p.m. Nutrition Shake (meal 4): E a t -S m a rt Meal-Replacement Shake (Peanut Butter Cups flavo r ) , ✔ You would then multiply this number by .40, which is etables as you’d like. This is because most vegetables
____________________________________________________________________________________________________________________
equal to 800 (2,000 x .40). Then, take this number and are nutrient dense, contain little to no calories, and are
two scoops blended with 16 oz water and three ice cubes)
____________________________________________________________________________________________________________________ divide it by four (because this is how many calories efficiently used by the body to “cleanse” your diges-
6:00 p.m. Dinner (meal 5): Broiled salmon (large fillet)
____________________________________________________________________________________________________________________
✔ are contained in one gram of protein). I know it seems tive system. These can include broccoli, lettuce,
Steamed brown rice (with almonds) complicated, but really it’s not. Let’s keep going. This spinach, tomatoes, carrots, and fresh asparagus (my
____________________________________________________________________________________________________________________ number equals 200 (800/4). Now, the last step is to favorite). Just like with all of the other foods, you can
Steamed broccoli divide this number by the number of times you plan to find a more comprehensive list of healthy vegetables
____________________________________________________________________________________________________________________
Supplement: 16 oz of water, multi-vitamin/mineral formula (2 tablets) eat a meal each day. So, if you plan to eat five meals to choose from in this book, on page 17.
____________________________________________________________________________________________________________________
each day, it would be 40. However, if you plan to eat
8:30 p.m. Protein Drink (meal 6): One scoop of Eat-S m a rt (Straw b e r ry Cheesecake flavo r ) ,
____________________________________________________________________________________________________________________
✔
six small meals each day (which I highly recommend), With that in mind, here is what a typical meal, for
mixed with 4 oz of skim milk (made into pudding) the number would be 33. Therefore, you should con- me, usually consists of:
____________________________________________________________________________________________________________________
9:30 p.m. Supplement: Fiber drink (Metamucil®) with 8 oz of water ✔ sume anywhere from 33 to 40 grams of protein with
____________________________________________________________________________________________________________________ each meal, depending on the number of times you eat Example #1: Because I normally work out in the
_10:00
______p.m.
______Planning
_________Session:
__________________Specifically
___________state
______my
___goals
______and____plans
______for
___tomorrow
__________and
_____fill ___________✔
___out ________ each day. morning, and since I haven’t eaten anything since I
the next day's exercise and nutrition program worksheet. woke up, if I’m at the office instead of at home, I
____________________________________________________________________________________________________________________
Your protein should ideally come from whole foods always rush to the kitchen right after my workout
like lean red meat, fish, chicken, egg whites, or veg- and start off by making an Eat-Smart meal-
etables and soy (if you are a vegetarian). Or you can replacement shake (it’s quick, extremely conven-
Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com

20 21
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N
ient, and tastes incredibly delicious). For flavor,
more fiber, and some healthy carbohydrates, I add
one-half cup of frozen strawberries. And to top it
off, I add in two scoops of our orange-flavored
Meta-CEL™ (a muscle-building drink mix). While
blending my shake, I heat a bowl of water com-
bined with one-half cup of old-fashioned oats.
Once warmed and ready to eat, I sprinkle a packet
Q
of Splenda® (sucralose sweetener) on my oatmeal.
With this meal, I’ve now got around 45 grams of
protein and around 50 grams of carbohydrates—
pretty close to the perfect balance of protein, car-
bohydrates, vitamins and minerals—which is essen-
tial for supplying my body with the precise nutrients
I need to reach my goals.
A
Example #2: Later in the afternoon, I’ll usually eat a
meal made up mainly of whole foods. For example,
at dinner time, I will boil about six ounces of whole-
wheat pasta. I like to add a couple tablespoons of
olive oil to the water I’m boiling the pasta in to add
more “good” fats. In a frying pan, I cook four or five
ounces of lean ground beef. If you drain the grease
from the pan, after cooking the beef, you can elim-
inate most of the “bad” fats. I like to mix the cooked
beef into a low-fat tomato pasta sauce. I pour this
on top of the pasta and add a large salad made with
lettuce and spinach. I use a mixture of olive oil and
red vinegar as the dressing. I’ll top the salad off with
an entire apple I’ve sliced into pieces. This meal,
when tallied up, provides about 45 grams of protein
and about 52 grams of carbohydrates and plenty of
healthy vegetables. Another perfect ratio of protein,
carbohydrates, and fibrous vegetables to help my
body burn bodyfat, instead of storing it.
There you have it: i t’s not at all complicated. It’s not
an exact science either. As you can plainly see,
although I strive to come as close as I can to meeting
my protein and carbohydrate requirements with each
meal, I don’t obsess about missing it by a few grams
here or there. Please don’t make the mistake of believ-
ing you have to weigh each and every food you eat and
calculate every nutrition label. While it’s important that
you become familiar with how much protein and/or
carbohydrates are in a serving of your favorite foods,
there is really no need to count every single calorie.
For more examples of delicious, healthy, fat-fighting
meals that consist of a balance of protein and carbohy-
drates, please turn to Appendix II called “Fun,
22
Delicious, Healthy Meals,” where my wife, Julia Ann,
and her friend Stella have provided over 24 easy-to-
prepare recipes you can use to fulfill your nutritional
requirements. (My wife was born and raised in the
South and is a fantastic cook. I’m certain you’ll find her
recipes easy to follow, and they usually take less than
ten minutes to prepare. And they taste… well, how
about you just try them and tell us what you think!)
In your nutrition meal plans, it appears you rely heav-
ily on meal-replacement/protein powders. Why do you
feel they are so important to use?
There are two reasons, really, why I feel it is impor-
tant to use a meal-replacement protein drink as part of
my daily nutrition plan: convenience and confidence. I
mean, what could be easier than adding a meal-
replacement powder to water or milk in a blender (or
shaker cup), mixing it up, so you’re ready to gulp down
a “perfect” meal—in less than a minute? That’s what I
call super convenient.
Another thing that is important about using a meal
replacement is that it allows you to feel more confident
that you are providing your body with the necessary
proteins, carbohydrates, vitamins, minerals (and if it’s a
really good formula, it will even provide fiber and
“essential fats” like flaxseed)—required to nourish your
body and help it recover from the rigorous exercise and
strenuous lifestyles we endure.
As for me, I use Eat-Smart®. It’s a meal replacement I
helped create, with my company iSatori Technologies,
and it’s not only the healthiest, most complete formula
on the market, but it’s absolutely, positively the best-
tasting meal replacement you will ever try. I guarantee
it. Now, I may be a little biased, but I have a hunch if
you try it, you will agree with me. You can learn more
about Eat-Smart in the Supplement Section. Or, you can
visit our website at www.EatSmartMRP.com, where you
can find more information, including a complete break-
down of the ingredients, all of the new gourmet flavors
we have available, and where to buy it.
That being said, I typically use three Eat-Smart
m e a l -replacement shakes each day (one in the morning
as my “post-workout” breakfast shake; another in the
afternoon in-between two whole-food meals; and one
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N
additional shake, made as pudding, in the late evening
as my final “meal” of the day, right before I go to bed).
In addition to these shakes, I consume three whole-food
meals each day as part of my complete nutrition plan.
In my opinion, there are at least two essential times
of the day you should consume a meal-replacement
nutrition shake to assist you in fulfilling your daily
dietary needs and help you achieve the fastest possible
results. First, it’s absolutely critical you consume at least
one meal-replacement nutrition shake immediately fol-
lowing a workout or any physical activity. (By immedi-
ately, I mean within 20 to 30 minutes afterwards.) A sec-
ond time of the day that’s critically important to con-
sume a nutrition shake is either first thing in the morn-
ing for breakfast (if you don’t weight train in the morn-
ing) or as the very last meal of the day—about an hour
before bedtime.
At the very least, I would recommend you use a high-
quality meal replacement, like Eat-Smart, for these two
times of the day to help you reach your goals.
Q
What is the glycemic index, and why do you feel it’s
important to pay attention to this when you are try-
ing to lose bodyfat?
A
To keep it simple, Glycemic Index (or GI) measures
how much a food you eat raises sugar within the
blood. In other words, the higher the GI (number), the
more it spikes blood sugar; conversely, the lower the
GI (number), the less it raises blood sugar.
What’s important to note is that large changes in
blood sugar prevent the use of fat as fuel and, if con-
tinued over time, promote obesity and heart disease.
In fact, a recent study in the American Journal of
Epidemiology concluded that people who consumed
diets high in simple sugared foods (such as white
bread, potatoes, and jam), which, as you can guess,
are higher on the GI scale, had higher body mass
indexes (BMI) than people who consumed more com-
plex sources of carbohydrates (which are lower on the
GI), like whole-wheat grains, nuts, and low-fat dairy
products.
Another study recently conducted by Boston
University revealed that diets lower in GI keep your
23
metabolism from slowing down and prevent hunger
cravings longer, which ultimately makes it easier to
take weight off.
And yet, in another study I feel is important to point
out (which was an eight-year study on more than
27,000 subjects), Harvard scientists discovered that
people who ate more whole-grain carbohydrates, as
opposed to higher GI foods, experienced less weight
gain, and the whole grains played an important role in
a weight-control plan.
For these reasons, I think it’s important to at least
pay attention to the types of carbohydrates you put
into your body. And using the GI is a fairly simple way
to help do this. That’s why I have provided a list on
page 17, which contains some of the most common
foods you and I might eat (or be tempted to eat) rated
on the GI chart. As you can clearly see, some of the
obvious foods you should stay away from are simple
sugars, like table sugar, candies, soda, and dried fruits.
Surprising to most people, man-made sugars like high
fructose corn syrup (115) and maltodextrin (135) are in
fact the absolute worst foods/ingredients you can con-
sume, with GI's that are practically off the chart.
Which, unknown to most people who consume them,
cause a huge spike in blood sugar levels—way
beyond even natural sugar (which is 85).
A great example of this are meal replacements and
nutrition shakes. They commonly use maltodextrin as
their primary source of carbohydrates. Normally, this
is because it’s so “cheap” to use, but as you can
clearly see, at a GI of 135, it might be advisable to
steer clear of any shakes that contain maltodextrin in
their ingredient list!
Over the years, I’ve basically found that it really
pays off, especially when you are trying to lose body-
fat, to pay more careful attention to the GI. For this
reason, in the “You Are What You Eat” section of this
book, I’ve pointed out “good” foods that are contained
on the “Foods you should eat” list, and just as impor-
tant, I’ve listed “bad” foods you should stay away from
eating in the “Foods you should avoid” list.
Another way you can be more careful about the
carbohydrates you eat is simply to choose foods that
are not refined and haven’t had their nutrients stripped
away. Examples of these foods are brown rice, instead
of white. Whole-wheat bread, instead of white bread.
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N

Whole-wheat pasta, instead of pasta made from white
flour. And pretty much stay away from any pastries,
cakes, chips, crackers, and other processed “conven-
ience” foods—as these foods are normally loaded with
sugars, not to mention trans fats and preservatives.
I have a strong hunch that after the “low-carb” diet
craze wears off here pretty soon, you will start to see
more and more companies placing a small symbol
on the front of their food packaging which tells
you—the customer—what the GI number is for that
food. I also predict this trend will become the stan-
dard by which people will choose their foods from
the grocery store within five to seven years. Literally
every company will have to reveal the GI of their
food product. The goods news is, in turn, this will
help you and I choose healthier, low GI foods and,
• Together, your intestines and kidneys use about six
cups a day. (That brings your total daily water usage
to a whopping 10 cups or 80 oz just to live.)
Surprisingly, this does not include the added water
loss resulting from perspiration during any weight-
training sessions, intense cardiovascular exercises, or
sporting activities.
So, are you still wondering whether water is really
all that important? Mull over the above data for a
minute and ask yourself that question aga i n ! The bot-
tom line is: to avoid dehydration and ensure we’re
optimizing our muscles’ output, studies have repeat-
edly shown that we should consume at least eight to
10 tall glasses of water every day… especially during
and after our workouts!
schedules, kids and their temptations (I know, I have
two), requires plenty of planning and discipline. So a
Reward Day is a way to allow you to indulge in some
of the foods you really enjoy but shouldn’t really be
eating. On top of that, it’s a great way to reward all
your hard work during the week.
As an example, the way I use my Reward Days, as
opposed to the way I’ve heard some people using
them (who eat literally everything in sight for the
entire day), is when I’m ready to eat breakfast, and I
want to have my favorite pecan and coconut pan-
cakes, I add them to my breakfast plate—along with
my eggs and oatmeal. When my next meal comes
around, I might enjoy an Eat-Smart shake but add a
tablespoon of natural peanut butter (like Naturally
More®). Then, when lunch rolls around, if I want a
Now the reality is, everyone, at some point during
the week, will eat something other than a perfectly bal-
anced meal. Maybe it’s a fat-laden burger and fries or
some sugar-filled treat like a muffin. Whichever it is, it’s
important to realize that it’s not the end of the world. If
this should happen to you, the worst thing you can do
is allow this “slipup” to trigger a total breakdown and
allow yourself to completely go off your planned
course, suddenly eating whatever else you want, for
the rest of the day. This only furthers the damage.
Instead, I suggest you acknowledge the mishap and
pick up right where you left off—eating the way you
planned to.
In the end, the way I see it, food can be chosen care-
fully and add value, helping fuel your fat-loss efforts, or
be eaten carelessly and come at a price, adding unnec-

Q
just as important, it will probably force the manufac-
turers of foods to rethink what they are selling and
possibly start to focus on producing more healthy
foods with lower glycemic indexes.
cheeseburger, with my salad and baked beans, I’ll essary fats or calories, which only sets you back. Now,
have that. And so on. As you can see, I don’t I’m not suggesting you should never eat foods for pure
overindulge, just because I can. Rather I use this day pleasure—on the contrary, I think enjoying food, truly
You didn’t mention anything about a “ cheat day”? Do to “add” in the foods I might not normally eat. The experiencing it, as in a structured “Reward Day”—is a

Q
you believe in allowing yourself one day a week to eat reason a “Reward Day” works so well is because it necessary part of your plan. But to truly appreciate the
all you want to? refuels you physically, as well as mentally. experience, it has to be a decision, not a reaction.

A
Whenever I workout I don’t sweat very much. Should
I still drink water? Is water really that important? Cheat day, free day, slipup day, pig-out day... I’ve
heard this pseudo-philosophy called many different
things. But there’s one thing I know for sure, it

A
Hmmmmmm…. Let me think about that question
for a second. Yes. And, yes!
Seriously, whether you work out one day a week,
three days a week, or every day, I don’t think I could
emphasize enough just how vitally important water is
to sustain your body’s requirements. Literally every
waking moment of your life, water initiates a cascade
of biochemical processes in the body that are essential
for everything from digestion to enhanced energy lev-
els. And for those of us, such as yourself, who work out
regularly, this includes our bodies’ ability to produce
optimal muscular contractions, which is essential for
weight training, exercise, or participation in sports.
Here are the facts about water and the amount of
water your body requires, daily, just to “live”:
absolutely, positively works. And, in my opinion, a
cheat day—or a “Reward Day” as I like to call it—
should be a part of anyone’s nutritional plan. Even if
you’re trying to lose bodyfat. Let me explain why...
A “Reward Day” is just what it sounds like. A day
to enjoy and relish in the joy of food, and more
important, to serve as a reward for the progress, and
discipline, you’ve made up until that point. I like to
have my “Reward Days” on Sundays. Normally
because it’s the one day of the week when I don’t
workout, and it’s also the day I like to have a nice big
breakfast with my wife and kids. You can choose
whichever day works best for you. As a way to help
you remember to celebrate your “Reward Days,” I’ve
included them on each Sunday on the master
Calendar, on page 64.

• On average, you’ll lose two cups (16 oz) of fluid
through normal perspiration.
• Another two cups (now making a total 32 oz) are
exhaled as water vapor during your normal
breathing.
Now, the reason a “Reward Day” is so important to
have is simply because, I’ll admit, it is no easy task to
consume healthy, balanced meals, five or six times a
day, seven days a week, without a slipup.
Maintaining your diet every day, despite our hectic

24 25
Exercise to
Burn Fat

Here's an interesting fact I’d bet

you didn’t know: fat takes up five
times as much space in your body
as muscle! This means if you
replaced only a few pounds of
unwanted bodyfat with hard-
earned muscle, your body would
appear significantly smaller, even
though you might not have
changed your overall bodyweight.

You see, it's your “body compo-

sition” (muscle versus fat) that
determines what your physique
looks like, and when you improve
your body composition, trading in
fat for muscle, you actually
become more slender, leaner, and
firmer looking. So how do you
build more muscle definition?
Well, my friend, there’s re a l l y
only one way… with good old-
fashioned weights—through proper
resistance weight-training exercise.
E X E R C IS E T O BUR N FAT
W
Whether you work out at the gym, your local fitness
center, health spa, or in your home gym with a pair of
dumbbells and Swiss ball, I am going to share with you
some very practical yet powerfully effective weight-
training exercises, as well as my favorite fat-burning car-
diovascular exercise routine that will enable you to “turn
on” your body’s natural ability to burn fat and totally
reshape your physique. All in as little as three days a
week.
As you are probably already well aware, training with
weights provides your body
and mind with an abundance
■ ■
of benefits, including:
• Improving your muscle size,
strength, and performance.
“There are really no two
• Improving heart and lung ways about it… if you want
function, reducing risks of
coronary disease, by increas-
to look and feel
ing blood flow. your best, while achieving
• Improving your overall
mood and even aiding in your fat-loss goals,
sleep by releasing natural
you’ve got to exercise.”
endorphins, which increase
your daily energy levels and
sense of well-being.
• Strengthening your bones,
to help reduce your risk of injury.
Most important for us though, weight training
increases your metabolism, so you’re burning fat more
efficiently and more often, as muscle mass actually burns
bodyfat as its primary source of fuel—24 hours a day!
The battle wages on…weight training versus cardio
exercise
Clearly, no respectable authority on fitness and
physique development would prescribe to the
notion that you could ever expect to lose any sig-
nificant amount of bodyfat without exercise. It's a
scientific fact and just plain common sense that
e x e rcise will not only help re-sculpt and build your
physique, it will also definitely improve the quality
E X E R C IS E T O BUR N FAT
week, because it's still a great way to expend some loss. And, from my personal experience, I couldn’t agree
“extra” calories and help tap into fat stores. more with this theory. Free weights or machines...it does
not really matter, as long you're hitting the weights long
However, much like the way the body quickly “meta- enough to stimulate the muscles, which is usually about
bolically adapts” to a restriction in calorie intake, the 30 to 45 minutes, three to four times a week.
body is just as fast to “adapt” to aerobic work as well—
by becoming more energy efficient. Thus, after about four By “stressing” the muscles during weight training,
weeks, the body requires less energy to perform the same you're really slightly damaging the muscle tissues—cre-
and longevity of your life! There are really no two
amount of aerobic exercise. In essence, your metabolic ating what are called “micro-tears.” Once these tiny tears
ways about it… if you want to look and feel your
system “gets used to” the physical work and begins using in the muscle occur, your body goes into “recovery”
best, while achieving your fat-loss goals, you've
less and less fuel to perform the same work. The only mode, where it responds by sending out muscle “repair-
absolutely, positively got to exerc i s e .
way to “override” this adaptation is to perform your car- men” to fix the damage. Interestingly, this process again
dio exercise on an empty stomach. Studies have shown requires a significant amount of energy, and the process
But here's one the oldest, most highly debated top-
that by performing cardio work on an empty stomach, actually burns additional calories (once again, enhancing
ics: there are those “fitness experts” who favor cardio
you give your metabolism a “boost” (by 300%, in fact), metabolic rate—even while you're sleeping) as most of
(aerobic) exercise over weight training (anaerobic).
and it remains elevated longer throughout the day. the muscle recovery happens. In essence, the body is tak-
(Aerobic means with oxygen required by the muscles,
ing energy from stored bodyfat and using it to build mus-
and anaerobic means without oxygen to the muscles.)
Now, with that said, performing cardio exercise is a cle. How great is that?!
Their argument is you burn more calories in 30 min-
great way to burn off excess
utes of cardio exercise than
calories, but it shouldn't be And the best news is, with
you do in 30 minutes of
■
looked at as the sole support ■ ■ ■
weight training, you're sure to
weight-training exerc i s e .
system for your fat-loss efforts. change the entire appearance
While this is partially true…
there's certainly more to it
Weight training, on the con-
“By lifting weights,
of your physique. By lifting
trary, is hands down the surest weights, you can build
than that.
way to alter body composition you can build stronger, firmer arms and but-
and metabolic rate to lose fat tocks, you can whittle down
Scientific studies conclu-
and keep it off. stronger, firmer arms… your waist and narrow your
sively show weight training
to be superior for activating you can whittle
hips, and you can build
By building additional mus- shapely thighs and leg mus-
the body's metabolic system
cle, you essentially “rev up” the down your waist…” cles… After every workout, as
because it causes you to burn
metabolic rate, all of the time— your muscles repair them-
more calories in a 24-hour
something aerobic exerc i s e selves, they'll actually build
■ ■ ■
period over aerobic exercise
■ ■ ■ simply cannot do. Increasing back better than they were
alone, which only causes
the body's muscle mass, even previously—your muscles will
your metabolism to increase
slightly, increases the basal metabolic rate—the total get stronger and firmer, and even with more size and
temporarily, during the time of the exercise and
amount of fuel (calories) the body requires to maintain definition (depending on how hard and heavy you
shortly thereafter.
that new muscle…and burns fuel, even while at com- train)! So, to reiterate the importance of weight train-
plete re s t. As you can guess then, when you gain muscle, ing—the more muscle you have, the more calories you
It's critical to know that if you were to perform only
it requires plenty of expendable energy to maintain it. burn—period!
aerobic exercise (and no weight training) yet still fol-
lowed a sensible diet, you'd run the risk of breaking
Muscle is therefore considered “metabolically active” When it comes to my workouts, I train with weights
down and using your muscle tissue as fuel. Then, as you
(in other words, muscle burns calories). Fat, on the other three days a week. Usually for about 30 to 45 minutes,
might have guessed, your metabolism slows down as a
hand, just sits there, doing nothing more than taking up but no more than one hour. Performing the exercises
result. You see, science has shown us time and time again
space, and doesn't require any energy to preserve it. I’ve outlined in the Exercise Journals (found in
that after about 90 minutes of cardio, the body begins to
Thus, the more muscle tissue you have on your body, the Appendix I), and at the suggested intensity, using the
become more efficient, not at burning off fat but at burn-
easier it becomes to stay lean. proper rest intervals, that is really all the time I, or any-
ing muscle! Thus, it can literally paralyze your fat-fight-
one, would need for a safe, effective workout. Over the
ing efforts. Of course, performing high-intensity cardio
Most research and scientists agree on one thing about years, and despite what other people believe, I’ve found
exercises (like riding a bike, walking on the treadmill, or
weight training; they all seem to recommend brief, that the absolute best workouts are brief, intense, but
running outside) is highly encouraged, for at least 30
intense bouts of lifting weights as the most effective super effective for producing results. Remember, we
minutes (but, no more than 45 minutes), three times per
method for producing results, in both muscle gain and fat want to stimulate the muscles, not annihilate them.
28 29
E X E R C IS E T O BUR N FAT
Here’s an example of how I structure my workouts: I
start off, on the first day of the week, ready to train chest,
biceps, and triceps. (This is a great combination of mus-
cles to work together, by the way!). I’ll start off by
performing five sets of dumbbell bench presses,
starting with one “warm-up” set of 15 repetitions,
with the remaining repetitions ranging from 8 to
12. Then I’ll do two or three sets of my second
chest exercise—in this case, that’s cable
flyes/cross-overs.
Next, I’ll quickly move on to my next body part—
biceps. I’ll do four sets of standing barbell curls, ranging
from 8 to 12 repetitions. Then I’ll finish off my biceps by
doing two sets of my second biceps exercise—single-
arm incline dumbbell curls (seated).
Last, I’ll work my triceps by starting off with four sets
of cable pushdowns; again, ranging from 8 to 12 repe-
titions. Then, to finish off my triceps, I’ll do two sets of
my final exercise for triceps—bench dips. (I really love
these!) And that’s it. Nothing complicated about it.
I have to admit, the intensity of my workouts is really
extraordinary, simply because I pay a great deal of
attention to the time I rest in-between sets. That’s why
I’ve clearly indicated the rest intervals for each and
every workout in my Plan on the Exercise Journal work-
sheets for you to follow along and keep your intensity
levels up as well. I have included a copy of my personal
Exercise Journal, on the following page, so you can see
how I plan and record my workouts. I’d suggest you
read over this page carefully so you can become more
familiar with how to use these worksheets. I have a
hunch you’ll get the hang of it pretty easily, once you
read through it.
During my next weight-training workout, which
would be on the third day of the week, I’ll train my
back, shoulders, and traps. The only exception here is
that I normally don’t recommend that women perform
any trap exercises, simply because they don’t need to
strengthen, and build, this muscle, which tends (in my
opinion) to be a more “cosmetic” muscle for most men.
However, it’s really up to you. But like the previous
workout, I’ll normally do two exercises per bodypart.
For my final weight-training workout of the week,
which would be on the fifth day, I’ll train the front of my
thighs (quads), the back of my thighs (hamstrings), and
my calves.
30
The Lean System Worksheet
Cardio/Weight-Training Journal Workout #00 of 47
I find this workout schedule—three days a week—
works exceptionally well. I like working my body
parts only once per week when I’m trying to lose
bodyfat and get in better shape. It keeps me from
over-training, and losing energy, which is easy to do
anyway. Remember, like I said before, it’s when you
are resting that your muscles recover and become
stronger and leaner.
On the other days of the week—second, fourth,
and sixth days—I will do 30 minutes of a specific car-
diovascular exercise (called the Metabolic PEAK
Cardio Solution™) and train my abdominals. For abs,
I perform three sets of three exercises and try to reach
15 repetitions for each set. On page 32, you can see
an example of the intensity pattern I use following the
Metabolic PEAK Cardio Solution and look how I keep
track of my abdominal workout.
To help you get started, later in the book, inside the
Exercise Journal section on page 63, you will see
exactly how I put these weight-training and cardio
workouts together. And, I will spell out, day-by-day,
precisely how to follow my workout Plan, without any
guesswork whatsoever. It’s all laid out for you… the first
week of your workouts. (Remember, you can download
the entire eight weeks, all 47 Daily Exercise and Eating
Journals, by visiting the TheLeanSystem.com, or call my
company at 1-866-688-7679, and we will gladly mail
you a copy at no charge.)
The bottom line: combining resistance weight-
training and aerobic exercise with proper eating
habits can certainly lead to faster, more permanent fat
loss than either one or the other alone. In other
words, with weight training… some added cardio
work… foods and supplements to nourish and fuel
your metabolism… your body becomes a “metaboli-
cally active,” fat-fighting machine.
Now, to make this Success Plan as simple as possi-
ble for you to follow, I’ve created a fully detailed
“Calendar Schedule” (on pages 64 and 65) that tells
you exactly what days and which body parts to work
out and when to rest. All you do is check off your
daily scheduled workout after you exercise. It’s really
that simple! I suggest you make a copy and hang the
calendar up on your refrigerator or someplace you’re
more likely to see it, every day. This way, you won’t
forget when to work out, and you’ll stay more moti-
vated to exercise.
31

The Lean System Worksheet
Cardio/Weight-Training Journal
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E
Workout #00 of 47 Now, before we continue on, it’s important that you
know I’ve provided a complete demonstration for each
of the exercises listed in the Eating and Exercise Journal
section in the back of this book (you can find them in
Appendix I, entitled “Exercise Descriptions and Photos.”
Here, I’ll show you pictures for each exercise and pro-
vide a clear set of instructions as to “how to” properly
perform the exercise for each body part. I’ve even listed
some alternate exercises, just in case you don’t have the
proper equipment or machinery available to you.
If, for any reason, you decide you need additional
help or are unclear about any of the exercises or you just
have a general question about weight-training or cardio
exercise, I encourage you to call any one of our quali-
fied (and certified) fitness experts. They will be glad to
Answers to Your Questions…
Questions
About Exercise
Q
When I’m starting the weight-training workouts in
your plan, how do I determine the weight I should use
with each exercise?
A
A lot of people who are new to my Plan ask this ques-
tion, and to be honest, there really isn’t a 100% accurate
or scientific answer. I wish there were. But there isn’t. I
can, however, provide you with some tips for deciding
how much weight to use when you begin your first
workout.
A good place to start is by reading through the
Workout Calendar (which is provided on page 64) and
looking over the exercises that will be performed on the
first week’s Exercise Journal Worksheets. By simply
becoming familiar with the exercises for each body part,
you will likely notice you have performed some or most
of them before. If this is the case, then you can use your
memory to recall the weights you would normally use
and record it under the “Goal Weight” for each specific
exercise. For instance, if you already know you can
dumbbell bench press 55 lbs for eight repetitions, then
you should record this weight for your planned “Goal
Weight” on the first row of the chest exercise workout.
32
answers your questions and help you out. They can be
reached by calling toll-free at 1-866-688-7679, Monday
through Friday, 8:00 a.m. to 6:00 p.m., MST. Or, you can
visit our website, which has a complete illustration and
description of the exercise presented in this book, as
well as many others. Simply type in
www.RealSolutionsMag.com/weight-training or visit the
Home Page of www.RealSolutionsMag.com and click
on the “Resources” tab up top and scroll down to, and
click on, “Weight Training Fitness Programs.”
In case you have any additional questions about
weight-training or cardio exercise, I encourage
you to read the following section. The answers
will likely be very helpful for you as we begin our
new journey together.
Now, if you have never performed the recom-
mended exercise for a particular body part, you may
just have to use a little trial and error. While this is not
necessarily the ideal way to start out, there is simply
no better way to determine exactly what weights you
should use.
The best thing you can do is start by “guessing”
which weights you might use. This could be based
on similar exercises you are familiar with. Or, per-
haps you noticed you are stronger on certain body
parts, like chest and legs, and you have a pretty
good idea of how much weight you can use. It’s
really up to you. But basically, if you’ve never per-
formed an exercise, you will likely need to start off
by actually doing the exercise and writing down the
weights you used and the number of repetitions you
did on your Exercise Journal Worksheet (under the
“Actual Weights” column). This way, the next time
you are scheduled to work out the same body part,
you can refer back to your Worksheet and read
what you journaled. And by the next time you
work out the same body part, you’ll know exactly
which weights are suitable for you, and you can
plan them more accurately.
33
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E
Q I’m confused about the exercises in the Workout
Journal section; can you explain exactly how I should
pick the exercises I want to perform?
It’s really quite simple. Each time you plan your
A
workout, simply pick two exercises for each body part
you planned to train. All of the exercises you can
choose from are listed in the column that corresponds
to each body part on your Workout Journal sheets.
For example, when I train chest, biceps, and triceps,
if you look at the “Example” page I created for you, on
page 31, you will notice I circled the two exercises I
chose for each body part. Then I wrote them in the
space which says, “Exercise chosen.” Next, I planned
out the weights I wanted to use for this exercise. This
way, when I get ready to weight train, I am not wasting
time trying to sort out which exercises I want to train
that day. I already know which exercise I am going to
do and which weights I plan to use. What’s more, when
I get ready to plan my next chest, biceps, and triceps
workout, I can refer back to this Worksheet page and
ensure I pick two different exercises for each body part.
Make no mistake, by choosing two different exercises
every time you train a particular body part, you will
absolutely, positively make your workouts more fun
and interesting, and you will keep your muscles from
adapting to the exercises (which, unfortunately, only
restricts your ability to develop muscle tone and burn
bodyfat). Plus, by switching up your exercises each
workout, I’ll bet you'll find you just flat out have more
motivation to exercise!
Now, if you don’t know how to perform any of the
exercises listed on the Exercise Worksheets, you can
always refer to the “Exercise Descriptions” section, in
the back of this book, for full illustrations and explana-
tions for each exercise. Or, you can visit us at
www.RealSolutionsMag.com/weight-training for even
Q
more exercise photos and explanations.
I’m a little confused about the intensity levels
I’m supposed to use while working out; can you
explain this?
A
Sure, I can answer this question. But first, I’d like
to have you answer something for me, ok? (It will
34
help you to better understand my answer to your
question.)
That is, if I asked you to go outside, right now,
and run down to the end of your street corner and
back, how much effort would you put into your
run? My hope is you would run as quickly as you
could. In other words, that you’d give 100% of your
effort. Not because I asked you to but because you
wanted to.
The truth is, intensity is a direct reflection of the
effort level, or energ y, you put into any chosen
activity—whether it’s running, lifting weights, or
playing chess. This means, if you are training with
weights and it’s your first or your last set of a par-
ticular exercise, you should put in all of the effort
you have. So, if you have planned to perform 10
repetitions, you should choose a weight that will
create enough resistance to challenge your muscles
(and your mind) such that by the time you perform
your seventh, eighth, and ninth repetitions, you are
basically “giving it your all” by the tenth, and final,
repetition. And ideally, that should be a l l the energy
you have—for that set, at least—because you gave
it 100%.
Are you starting to see how this “intensity” thing
works?
Bear in mind, though, what is considered 100% of
your effort is quite likely different from 100% of my
effort and most likely different from the effort your
husband or wife, best friend, or workout partner
could put out.
But intensity doesn’t just begin and end with the
energy you put out; it also increases from the amount of
rest time you take between exercises or the types of exer-
cises you choose to perform. For these reasons, I have
specifically pointed out the amount of time you should
rest between sets and exercises. You will find these times
listed on the Exercise Journal Worksheets. By limiting the
amount of time between exercises and helping you pay
more attention to this time, you will find that your inten-
sity increases dramatically in your workouts.
The final part of intensity comes from performing
basic, compound movements for your weight-train-
ing exercises. This is why you will notice that almost
all of the exercises I recommend are these types. See,
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E
even though there are plenty of fancy machines and
high-priced gizmos in the gym, by sticking with the
most basic movements, like bench presses, squats,
shoulder presses, etc… you will find these exercise to
be more intense and require more effort from you,
both mentally and physically.
The bottom line is: intensity is directly equal to the
amount of energy and effort you put into something.
Q
So, while following my Plan, I suggest you put in
100% of the effort you have into everything you do.
Each exercise. Each set. Each repetition. Each rest
period. If you do, your body will adapt by developing
more calorie-burning muscle tissue, and you will lose
bodyfat much, much faster than those who only give
50% or 75% of their intensity! I promise.
Q
I don’t have access to some of the we i g h t - t raining
A
exercises you recommend; do you have a list of
alternate exe rcises I can substitute for the ones
s h own in your Plan?
A
I’m glad you asked this question. Yes, I do. I
realize not everyone has access to a gym. Perhaps
your fitness center doesn’t have one of the
machines I’ve suggested. Or, maybe you work out
at home with only a pair of dumbbells.
For this reason, on page 83, you’ll find a section
called “Exercise Descriptions and Photos.” Here’s
where you can find a list of eve ry weight-training
e x e rcise listed in this Plan. Beside each exercise,
you will also notice two photographs, which show
you exactly how to start and complete the exer-
cise. In addition, I’ve also written a complete
description of “how to” perform the exercise. I
think you’ll find this very helpful, so please take
the time to read each exercise carefully.
Now, considering you may not have access to
the particular exercise I’ve recommended, we
have also listed (in blue) two to three “alternate”
e x e rcises. These are listed directly underneath
each exercise name. Hopefully, you will find an
e x e rcise listed there which will accommodate the
equipment you have access to. If you don’t find
what you are searching for, or you’d like to read a
more thorough explanation of these and addi-
35
tional alternate exercises, along with step-by-step
pictures of them, you can visit us on the web at
w w w.RealSolutionsMag.com/weight-training (or
you can visit our Home Page and click on the tab
that says “Resources” to find a link to a section
called “Weight Training Fitness Program”). Or, you
can always email one of our certified Fitness
Experts at info@isatoritech.com, and we’ll be glad
to help you out!
I’ve been considering putting together a small gym in
my house to follow your Plan, but I’m worried that I
won’t achieve the same results as I might expect
from my local fitness center. Plus, I don’t want to
spend a lot of money. Can I have it both ways—a rea-
sonably priced home gym and results in my physique
I can still be proud of?
Of course you can. Over the years, I’ve tried just
about every weight-training machine, gadget, and
gizmo you can think of. But when I want results, the
kind that can only come through hard work and
proper technique, I always seem to come back to
good ol’ fashioned dumbbells and barbells. In fact, for
the safest and most effective equipment for adding on
muscle or re-shaping your body, look no further than
a pair of quality dumbbells.
So, to answer your question: yes, you can put
together an excellent home gym at a reasonable
price. All you need is a quality set of dumbbells
and a sturdy, basic exercise bench. Usually, you
can get both of these items for an investment of
around $400 to $500.
Considering that’s likely what a year’s dues would
cost at your local fitness center, and compared to one
of those fancy home exercise machines that can run
thousands of dollars, this is quite a bargain and a
smart investment to say the least.
The first thing you’ll want to consider is exactly how
much room you want to dedicate to your gym. You’ll
likely want to keep it simple, yet effective, and it will
require at least the amount of space as a small bed-
room. Your first purchase should be a set of dumbbells.
What’s interesting about dumbbells is that they will
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E
permit the greatest possible variety of exercises, and
even if you’re not familiar with a particular exercise,
most can be learned and performed quite quickly and
easily. Plus, dumbbells make the exercise safer and
more effective because they don’t control your move-
ment, like machines. Instead of being “forced” and
guided by a machine, they permit an individualized
movement with your hands, wrists, elbows, and knees
in a more natural position.
For the ultimate in convenience, I recommend
you go for the PowerBlock dumbbell
(www.powerblock.com). One stand with a set of
adjustable dumbbells, which fits in the corner of a
room, is like having 20 pairs of dumbbells in the size
of two shoe boxes. It takes up only a two-foot by two-
foot area, and because you can very easily change the
resistance by simply moving a pin and selecting your
desired weight, you can move from 10 lbs to 90 lbs in
seconds, without changing collars or lugging free
weights (plates) around. The guys who invented
PowerBlock, Intellbell, call it the world’s best dumb-
bell, and I couldn’t agree more. You’ll want to throw in
their adjustable bench too. It’s not only one of the stur-
dier ones I’ve come across, but it moves from a 90-
degree, upright position to completely flat, with a few
degrees in between. An adjustable bench is essential
for performing a variety of exercises with your dumb-
bells. Last, if you can afford it, I’d highly recommend a
few more items—well, they’re more like accessories
that will accentuate your workouts. You can find them
at your local sporting goods store, or you can buy them
online at www.bodytrends.com. A good-quality Swiss
ball, like the one from Valeo or Reebok. Next, an ez-
curl bar. And last, a jump rope. These last essentials
will allow you to perform an even greater variety of
exercises, and with the jump rope, you’ve got your car-
dio covered. (Now you don’t need to spend an extra
$1,500 on a treadmill or stationary bike!)
Q
Can you explain how to perform the cardio exercise
you recommend?
A
No problem. Let me use my own cardio workout as
an example, if you don’t mind.
Let’s say it’s Tuesday morning, and just like I nor-
mally do every day, I wake up at 5:15 a.m. I walk
36
downstairs to the kitchen, drink a tall glass of water,
and take two Lean System 7 capsules and an Energize
tablet—to help support my metabolic rate and elevate
my natural energy levels.
Next, I get dressed in some comfortable workout
clothes, put on my tennis shoes, and fill up another full
glass of cold water to take with me. By about 5:45 a.m.,
I walk down another flight of stairs into my basement,
where I have a Cybex recumbent bike. I like this bike
because it has a comfortable seat, a heart-rate monitor
feature, and I can adjust the tension level easily (by the
push of a button).
If you take a look at The Metobolic PEAK Cardio
Solution™ chart on the “Exercise Worksheet” journal for
Abs and Cardio day (on page 71), you will notice it is all
laid out for you. The number of minutes is in one col-
umn, and in the next column is the intensity level. You
can see how I perform my cardio by reading this over.
Basically, I start by pedaling for two minutes to warm
up my body. If you think about it, if you perform cardio
in the morning, or after you have been sitting at a desk
all day, your legs and heart have likely not been very
active. So, that’s why, just like when I weight train, I like
to start with a “warm-up.” I use a level two in intensity
here. By the way, when it comes to cardio exercise, you
should consider your intensity on a scale of one to ten.
Ten being the most difficult, where you are going “all
out” and are barely able to hold a conversation because
you are breathing so heavily and a level one being
nothing more than moving your legs in a slow-paced
motion, sort of as if you were strolling down the hall at
your home or office.
Then, when I hit the three-minute mark, I immedi-
ately press the button to increase the tension on the bike
to a level four. Or, about twice the tension of the first
three minutes. I keep it here for a total of three more
minutes. Then I lower the tension back to a level two. I
stay here, pedaling for two minutes, and then increase
the tension up to a level six. I notice a definite increase
in my intensity, and I am starting to breathe a little heav-
ier as my heart rate goes up. After three full minutes of
level six intensity, I move the tension back down to
three. I keep it here for another two minutes and then
crank up the intensity. This time, the tension goes up to
level eight, so it’s starting to get harder to pedal, and I
am definitely starting to break a sweat. I stay at this level
for three minutes and then drop the tension back down
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E
to level four for two minutes. After this time, I adjust
the tension to my peak tension, level 10. This is defi-
nitely an “all-out” effort to keep the pedals moving. I
really push myself here for three minutes, then I lower
the tension to level five. I catch my breath here, ped-
aling for two minutes, then I hit the peak tension
again, level 10, one more time. I push myself even
more for another three minutes, and then lower the
tension back down to five. I catch my breath and stay
here for another two minutes. After this, I turn down
the intensity, once again, only I lower it this time to
level two. At this time, I am simply warming down my
legs and my heart rate. I do this for two minutes. A f t e r
the “cool-down” period is over, I am done. That’s it!
Thirty minutes of calorie-burning, fat-busting cardio.
Whether you perform your cardio on a recumbent
bike, like I do, or you jump rope or go for a run out-
side, if you carefully follow the pattern of time inter-
vals and intensity levels in the progressive pattern I’ve
laid out for you, you simply can’t go wrong.
Q
A re there any specific times I should perform my car-
dio exercise? When do you do it?
A
This is a great question. You know, while there are
so many conflicting answers out there surrounding
this question—when is the best time to perform car-
dio—the truth is, there is really only one time I must
emphatically state that you absolutely, positively
should not perform cardio exercise, and that is b e f o re
you work out with weights. Other than that, I’m happy
to say that basically whenever you decide is the
“right” time to perform your cardio exercise is the best
Q
time for you.
Now, with that said, I will also say it’s been
proven in a recent scientific study that you are four
times more likely to stick with your planned exercise
if you do it at the same time every day, and the more
important finding of the study was that those who per-
A
formed their exercise first thing in the morning were
ten times more likely to actually get their exercise
completed, versus those who waited until later in the
day. Probably because there are so many things that
come up during the day—work, kids, errands, etc.—
which can keep us from getting our workouts in, even
though we planned to do it.
37
I’ve found that a lot of people who follow my Plan,
including myself, usually like to do their cardio exercise
on the alternating days, after each weight-training work-
out day, first thing in the morning. This way, after they
get their workout completed, they are alert, refreshed,
and ready to “start” their day. And best of all, they don’t
have to worry about whether or not they will get their
workout in, because they have already completed it. I
think this is something you should try. However, if you
don’t have the time to get to the gym every other day,
or you don’t have access to any cardio equipment at
home, you can always perform your cardio on the same
days you weight train.
While I don’t always advise this, because it can cause
you to feel a little over-exhausted, you are certainly wel-
come to try it. This schedule works especially well if
you are completely starved for time and would rather
have your workouts completed in three days a week,
instead of six.
Let me share one caveat; that is, if you want to
include cardio exercise on the days you weight train,
please, please, please do it after you work out with
weights. Doing it before will only “pre-exhaust” your
body and deplete your storage of glycogen (energy
stored within your muscles needed for intense weight
training). I used to do this when I first began working
out. Don’t make the same mistake. I always found that
doing my cardio before a workout simply wore me out.
Basically, I would be too tired to want to weight train
and would often lose my motivation.
The bottom line is, you can choose to do your cardio
exercise on your non-workout days, or you can perform
cardio exercises on your weight-training days (as long
you make sure you do it after your workout). Either way
is fine, really. It might just depend on the time you have
to spend working out each day.
Do you stre t ch before or after you work out?
To be honest, I don’t stretch my muscles all that
much. In fact, the only stretching I normally do is
when I put on my socks in the morning.
All kidding aside, while stretching can be benefi-
cial to some people, my belief is that for most peo-
ple, stretching doesn’t really do that much for them.
 Q
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E
With that said, I firmly believe that if you are going
to stretch, you shouldn’t stretch before you exerc i s e .
The reason is, your muscles are not properly
“warmed up” yet, so they have little, or no, elastic-
A
ity to them and therefore are much more susceptible
to injury. Instead, I like to “warm up” by performing
one or two sets, with very light weight, for the body
part I plan to work out. For example, if I am going to
bench press, I would lie down on a flat bench press
and perform 15 or 20 repetitions with 20-lb dumb-
bells (where I might normally use 75 or 85-lb dumb-
bells). I do these “warm-ups” only on my first exer-
cise of the workout and not on the remaining body-
part exercises.
Now, I will admit, once my muscles are com-
pletely warmed up, and I am well into my workout,
I will typically spend about 30 seconds, during my
planned rest periods, performing simple stretches
for the body part I'm training. Again, this is done
only when the muscles are properly trained and
already warmed up.
However, there are some people who swear by
stretching, after they work out, to help reduce mus-
cle soreness in the days that follow. And the fact is,
there is some evidence to suggest this is true. So, if
you want to spend five or ten minutes doing light
stretches when you are done working out, I would
suggest you follow a planned list of stretches that
are safe and appropriate for your level of fitness. You
can find some great illustrations of stretches at
http://www.physioroom.com/prevention/stretch ing4.shtml.
Basically, the only way to know if stretching is ben-
eficial to you is to simply try it for a couple of weeks
and then determine if it is helpful.
38
Do I need a training partner to help me follow
your Plan?
Supplementing
The good news is, absolutely not. I don’t train
with a workout partner and neither does my wife,
Julia Ann, nor do Tanya Van Beek or David Silbaugh
(individuals whose photos are shown in the section
for Success
of this book entitled “Building Your Customized
Plan”)… and we’ve a l l been able to achieve
respectable goals, which included losing bodyfat
and sculpting strong, healthy muscle definition.
Now, don’t get me wrong: I also believe a work-
out partner, or even a personal trainer, can be a
great asset to your program and increase your moti- In a perfect world, we would all eat
vation. Besides that, a workout partner or personal
trainer can also be a useful “spotter,” which you the “perfect” amounts of vegetables,
might need whenever you are lifting weights and dairies, grains, meats, fruits, and so
training intensely.
on…like most nutritionists suggest.
Another thing to consider, although you certainly But we don’t. Most of us are way too
d o n ’t need to have one to reach your goals, a per-
sonal trainer can help you learn how to perform an
busy to plan, prepare, and eat perfect
e x e rcise and ensure you are using proper form. This meals. That’s where quality supple-
is really important, especially if you have never ments come in.
worked out with weights before, and may be able to
help prevent you from injuring yourself. On top of
that, a personal trainer can help keep you more By definition, a supplement is
motivated, since you normally have to pay them in
advance and you have to schedule an appointment
something that can be added to your
with them. For these two reasons alone, I think a diet to make it complete or make up
personal trainer—as long as he or she is qualified, for a deficiency. Nutritional or
and certified by one of the more recognized pro-
grams (e.g., ACE, ACSM, or NSCS) can be a great dietary supplements were created to
addition to your overall Plan. help individuals who are not able to
get enough of one or more nutrients,
such as vitamins or minerals. Simply
take a supplement to fulfill that par-
ticular need. Supplements most often
come in a pill, powder, or liquid
form. Common supplements today
include protein powders, vitamins,
minerals, antioxidants, amino acids,
and fat burners.
 S UP PL E ME N T I N G F O R S UC CE S S
Why Might Supplements
Be Necessary?
A
Any active individual who exercises regularly and
is striving to lose fat while enduring life’s everyday
challenges is more susceptible to becoming deficient
in some, if not many, nutrients. In fact, even while fol-
lowing a sound nutrition program, if you exercise reg-
ularly, you’ll still deplete your body of vital nutrients.
And if your body does not have immediate access to
the necessary nutrients during repair, it will lack the
ability to recover and rebuild the immune system,
muscle tissue, and energy levels. This is a serious
problem and why supplements can be so useful.
Common supplements
include protein, such as
whey and soy; vitamins and
minerals, such as Vitamins B
and C, zinc and magnesium;
performance micronutrients
used for specific targ e t e d
applications, such as “muscle
preservation” and “fat burn-
ing,” such as creatine and 7-
Keto; antioxidants such as
Vitamins A, C, and E.
The problem is…supple-
ments are confusing. Which
ones work? Which ones don’t? Who
can you trust? The questions are endless. The solution
is…keep your supplement plan simple. By this I
mean, carefully address the results you’re looking for,
and when purchasing products, buy from a trusted
manufacturer, one that uses scientific evidence to
back their claims, offers a money-back guarantee
with purchases, and is well-respected within the
industry. There are only a handful. Names such as
Met-Rx, EAS, Next Proteins, and my own company of
course, iSatori, all come to mind for me.
The bottom line: supplements may be able to help
you achieve your desired results, faster. Scientific
r e s e a rch has proven again and again that supple-
ments can help you burn fat, increase muscle
40
S UP PL E ME N T I N G F O R S UC CE S S
Lean System 7 was designed specifically for busy, contains a unique, patented compound, called
hard-working individuals, like you and me, and for 7-Keto™. Dr. Henry Lardy (who discovered 7-Keto)
those who constantly battle to lose stubborn bodyfat discovered that this active compound is naturally
from those “problem areas” (maybe this is you too?) found in everyone’s body, but it rapidly declines with
and who are trying to get thinner, leaner, and look age. This 7-Keto ingredient can also be extracted
younger, without having to worry about their safety. from natural organic plant material and is found
exclusively in Lean System 7. In essence, supple-
I normally take three servings of Lean System 7 menting with Lean System 7 helps safely put back
strength and definition, increase energy levels, aid
every day. I take one serving first thing in the morning what “Father Time” has stripped away. By turning
in recovery, and even boost your immune system.
with a full glass of water. The next serving of Lean back the body’s internal clock to a more youthful,
Provided in optimal levels, supplements not only
System 7, I take around 11:30 a.m., about 30 minutes active metabolism, it’s easier to take weight off and
make up for deficiencies that are created as a result
before lunchtime, to help my body burn the calories keep it off for good.
of exercise and hectic lifestyles, they a l s o provide an
I’m about to eat… as well as take the edge off my
environment for recreation of cells, necessary for
cravings and keep me from eating too much food at Lean System 7 helps “reshape” your entire physique.
both everyday life and performance. Deficiencies
lunch. My last serving, I take at about 3:30 p.m. I find One of the most appealing effects of Lean System 7
may even keep you from achieving your desired
this habit of taking Lean System 7 three times a day is the reduction in overall bodyweight and fat. This
results. Without at least adequate levels of certain
really keeps my body burning fat around the clock. means that when you lose bodyfat mass, especially
nutrients your body needs, you may not be able to
from those noticeable areas
reach your full potential, and you certainly will not
H e re are the highlights of ■ ■ ■
like the waist, hips, thighs,
maximize your workouts.
Lean System 7 and some add- and upper arms, you can
And, if you don’t eat a “per-
itional information I think actually reshape your body
fect” diet day in and day out,
you’ll find interesting: “One of the most and take inches off those
and I know I don’t, supple-
appealing effects of Lean “problem areas.” So, when
ments are an obvious solu-
Lean System 7 is backed by you use Lean System 7,
tion.
independent, clinical science. System 7 is the reduction you’ll focus not only on the
Lean System 7 was recently scale but also in the mirror!
My Top Four Supplement
evaluated in an eight-week, in overall bodyweight You will find that your body
Recommendations for
randomized, double-blind, and fat on the hips literally changes shape.
Reducing Bodyfat, Sculpting
placebo-controlled clinical
Muscle, and Increasing
Energy
study (the “gold standard” in and waist.” Lean System 7 is prove n
research). The great news is… safe—plus, no “ j i t t e r s ,”
■ ■ ■
those who used Lean System shakes, or nervousness.
Lean System 7® 7 faired exceptionally well, as If you’ve looked around
Clinically Proven, Targeted
participants lost up to 19 lbs of bodyfat in just eight (or tried any of them), many of today’s weight-loss pills
Fat Loss
weeks and, more notably, reduced their waist and are nothing but high amounts of stimulants, which
hip circumferences by 4 1/2 inches! One participant many people (like me) can’t tolerate. In fact, many of
Lean System 7 is, without a doubt, the most
in particular, who used Lean System 7, increased her these pills have been reported to cause serious side
advanced fat- and weight-loss supplement on the
resting metabolic rate (the rate your body burns calo- effects, like irregular heartbeat, nervousness, anxiety,
market. That’s because Lean System 7 was devel-
ries for energy) by 1,391%... that’s the equivalent of and “jittery” feelings. E xactly what you want to avo i d.
oped using only the latest in medical research on
burning an “extra” 930 calories a day. Or, more sim- Heck, just ask your doctor. When we developed Lean
obesity and recently verified in an independent
ply put, it’s the same as running on a treadmill for System 7, we used the help of leading researchers and
clinical study by John L. Zenk, M.D., Medical
nearly three hours. How impressive is that? medical doctors. People you can trust. People who
Director and Principal Investigator of the
care about your safety. Our ingredients are research
Minnesota Applied Research Center (MARC).
Lean System 7 works to turn back the clock on proven and completely safe. In fact, Lean System 7
What’s most interesting is that Lean System 7 was
“Father Time.” was proven in the same clinical study to be just as safe
the first (and only) weight-loss pill ever shown to
As we age, our metobolic rate drops, and so does as the placebo (which was rice flour), with no adverse
reduce fat on those “trouble spots”—like the
our ability to lose bodyfat, especially on those “prob- effects reported. What’s more, Lean System 7’s results
tummy and hips on women and “spare tire” on
lem areas” like the waist and hips… that’s the number and safety record are so powerful, it’s protected by a
men… This is truly phenomenal. And to date, no
one reason it’s so difficult to lose weight, even with a prestigious U.S. Patent [#5,296,481] for use in safe
other weight-loss supplement has revealed these
healthful diet and exercise. Thankfully, Lean System 7 weight loss and weight management.
kinds of remarkable results!
41
 S UP PL E ME N T I N G F O R S UC CE S S
Lean System 7 is guaranteed to work, or you pay
absolutely nothing!
The bottom line is, Lean System 7 has been scien-
tifically designed to reduce fat on the places that mat-
ter the most… and it’s absolutely, positively guaran-
teed to work, or we’ll refund 100% of your purchase
price (when you order direct). That’s right. Just like all
of the supplements we sell, we’re so confident of the
type of results you’ll likely experience with Lean
System 7, we offer a 100% “no-questions-asked”
guarantee. That is, every first purchase of Lean System
7, ordered direct, is backed by an unconditional, no-
questions-asked 60-day money-back guarantee.
Which means if, for whatever reason, after you’ve
tried Lean System 7, you aren’t completely satisfied
with your results, simply return the unused portion,
along with your original receipt, within 60 days of
your initial purchase for a complete refund of the pur-
chase price (less shipping
and handling). That means
there’s no risk to you, what-
soever, for trying it. That’s
how confident we are of the
results you’ll experience with
Lean System 7.
Make no mistake about it,
Lean System 7 will work for
you, just as it has for thou-
sands and thousands of other
people across America. I
might be so bold as to say
that if you use Lean System 7
for eight weeks (the same
length of time as our clinical
study) and follow a sensible
eating plan, combined with a regular exercise plan
(like the one I’ve outlined in this book), it may even
change your life! At the very least, you will be
absolutely thrilled with your results. I guarantee it.
Eat-Smart®
The World’s “Perfect” Meal Supplement!
For me, Eat-Smart provides a convenient, cost-
effective way to replace literally any meal throughout
the day... like breakfast, lunch, or an in-between
meal. You whip up a shake in just under a minute…
it’s truly the world’s perfect one-minute nutrition solu-
tion to fast, easy weight loss. I typically use Eat-Smart
to replace at least three of my “normal” whole-food
meals a day.
42
Others agree with me when I say Eat-Smart is truly
the “best-tasting,” most complete meal-replacement
nutrition shake available. But don’t be fooled—Eat-
Smart is more than your typical, “run-of-the-mill”
meal replacement—much more! Here are some of
the highlights about Eat-Smart and why it’s truly the
easiest and tastiest way to lose weight:
Eat-Smart is so quick and easy to make.
Eat-Smart is “instantized” so it mixes instantly and
easily... for a perfect milkshake-like taste in less than
a minute. To make an Eat-Smart shake, all you do is
simply scoop your desired amount of powder into a
blender or shaker cup with water or skim milk, blend
it up, and serve. It’s really as simple as that! The best
part might just be that you get to choose the size
shake you want to make (a smaller eight ounce or
larger 16 oz).
Eat-Smart is thick, rich,
creamy, and satisfying.
Eat-Smart is the o n ly
meal supplement that con-
tains Nutrim™—the all-
natural heart-healthy, low-
glycemic oat complex that is
clinically proven to satisfy
your hunger and make you
feel fuller, longer (for up to
three hours), and more
importantly, stabilize your
blood sugar levels and lower
your cholesterol. Finally, you
don’t have to worry about
being hungry 20 minutes
after you drink one of those
thin, watery ready-to-drink protein shakes...
Thankfully, Eat-Smart has a thick, rich, creamy milk-
shake-like texture. So, no more hunger cravings... it
makes eating sensibly so much easier (and keeps you
sane!)
Eat-Smart is full of flavor—eight sinfully delicious
flavors and counting.
See, with Eat-Smart, for the first time ever, thanks to
a proprietary/patented flavor technology, you can
choose from a wide assortment of our outrageously
delicious, sinful flavors... that taste like Cookies &
Cream, Chocolate Peanut Butter Cups, Strawberry
Cheesecake, Cinnamon Rolls, Mint Chocolate Chip,
Banana Cream Pie, Double Vanilla Ice Cream, and
S UP PL E ME N T I N G F O R S UC CE S S
Iced Mocha Latté. Think of it as... any flavor, anytime!!
No more plain old chocolate and boring vanilla.
Imagine that.
Eat-Smart is stomach friendly and easy to digest.
Eat-Smart contains probiotics and special enzymes
to help fully absorb the proteins. Plus, Eat-Smart is 97%
lactose free. Just think, never again will you have to
endure the usual cramps, bloating, or gastric distress
that comes from most meal replacements and protein
powders on the market. That’s because these cheap
powders, and ready-to-drinks, are usually filled with
useless fillers, sugars, and unfiltered proteins, which
makes them ve ry difficult to digest—and distressful to
your stomach.
Eat-Smart is a nutritious, state-of-the-art formula.
Unlike other meal replacements, Eat-Smart does not
contain any useless, out-
dated, or unhealthy ingredi-
ents like hydrogenated oils,
corn syrup solids, maltodex-
trin, fructose, dextrose, or
aspartame. Instead, Eat-Smart
is made from only the highest
quality proteins (like whey),
whole-grain/low-glycemic
carbohydrates (from oat
flour), “good” fats from
flaxseed, and added fiber—to
provide your body with the
nutrients it needs to recover
from strenuous physical
activity, sustain your energ y
levels, and build a healthy,
strong, new you.
Eat-Smart is guaranteed “best-tasting” or it’s free.
Eat-Smart comes with an unconditional “Total Taste
and Superior Formula Satisfaction” guarantee. We did
not hesitate for one minute to assume all of the risk by
asking our customers not to necessarily take our word
for the claims we make about the flavors and the supe-
rior formula... but to allow you to purchase Eat-Smart
essentially risk-free, so you can evaluate for yourself,
for a full 30 days, if our claims hold 100% true.
As you can plainly see, Eat-Smart is the “smart” choice
for supplementing meals to help you lose bodyfat and
gain new muscle mass—as long as you combine it with
healthy eating habits and our intense weight-training Plan.
43
All things considered, I have a strong hunch that
once you try our new Eat-Smart meal supplement and
taste one of our scrumptious, “dessert-like” flavors,
you’ll never think about using another meal replace-
ment or protein powder brand—ever again! But, you
have to try it first to believe me.
3-XL™
Tri-Strength Creatine & Third Generation Nitric Oxide™
3-XL is the most advanced muscle-building supple-
ment on the market, which contains a proprietary cre-
atine-delivery system and nitric oxide components.
Regular creatine monohydrate has been shown to
effectively increase lean body mass, strength, and
athletic (anarobic) performance. But a new study
has shown esterfied creatine (CEE) can exert its pos-
itive effects above and beyond regular creatine
monohydrate.
I normally drink two serv-
ings of 3-XL on the days I
weight train and one serving
on my non-weight-training
days. And I’ll shamelessly say
that the Fruit Punch flavor
tastes even better than our
extremely popular Meta-CEL
product. No kidding!
H e re are the highlights of
3-XL:
3-XL is backed by solid clin-
ical science.
Our trademark creatine monohydrate/Inzitol® f o r-
mula, Meta-CEL, co-developed with “Mr. Creatine”
himself, Anthony Alamda, was released back in May
of 2003. Make no mistake: when we develop a new
supplement at iSatori, we use every shred of evi-
dence we can find to create the most innovative,
research-driven product possible.
But scientific research is revealing new information
every day on supplements, their specific forms,
byproducts, metabolites, applications, delivery sys-
tems, and alternative uses. This research is at the
epic-center of the performance and physique
enhancement industry. It is what drives companies
like ours to continually experiment with and explore
all of these new possibilities. Knowing full well that
 S UP PL E ME N T I N G F O R S UC CE S S
some will work out, while most will not. Thankfully,
with trial and exploration, you sometimes do stum-
ble on newly designed supplements that are worthy
of further experimentation. One such supplement
has become a new form of creatine called creatine
ethyl ester (CEE).
3-XL delivers immediate and impre s s ive re s u l t s .
The really exciting news is that with CEE, you can
experience positive effects with lower dosages because
it penetrates target cells more efficiently via a different
transporter than the monohydrate form. So, apparently,
no “loading” or “cycling” is required—just a single
dose a day (normally one to three grams) does the trick.
And, there seems to be two other important benefits:
CEE appears to work relatively well for most creatine
“non-responders” (about three or four out of every ten
people do not respond to cre-
atine monohydrate), and
■ ■ ■
there doesn’t appear to be any
extra-cellular water retention
with CEE, which causes the “…you can in fact
infamous “creatine bloat.”
Pretty cool stuff, isn’t it?! trigger new muscle
growth and significantly
3-XL is delicious and easy
to use. increase your chances of
3-XL is a delicious, easy-to-
use drink mix you simply stir building more calorie-
in eight ounces of water or burning muscle…”
your favorite protein or meal-
replacement shake and drink ■ ■ ■
it within 30 minetes after your
workout. And remember,
unlike with most other creatine products, you don’t
need to “load” with 3-XL. Just drink one to two servings
a day. Under these guidelines, your muscle cells will
still undergo retention and complete “super-saturation”
of the 3-XL compounds to reach their maximum vol-
ume—appearing fuller, rounder, and more defined. As
a result, you’ll continue to build muscle faster and
more efficiently.
3-XL is easy to digest and wo n ’t cause any “water
bloating.”
Unlike most creatine-based supplements, 3-XL was
specially formulated to promote complete absorption
of the creatine (inside of the muscles), using a specific
combination of sodium and chloride, thereby avoiding
any possible intestinal distress or holding water outside
44
S UP PL E ME N T I N G F O R S UC CE S S
the muscle cell—which typically gives people that
unwanted “bloated” feeling. In addition, 3-XL was
Energize iSatori formulate Energize to work with your body’s
natural ability to produce safe, long-lasting energy.
The All Day Energy Pill™
developed without adding unnecessary fat-
There wasn’t a day that went by that I didn’t reach
storing sugars, like dextrose. Instead, 3-XL is sweetened Energize provides immediate relief from exhaus-
for a cup of coffee first thing in the morning to get me
with sucralose, which makes it ideal for “carbopho- tion—whenever you need it.
going. Maybe you follow this ritual too? That is, until
bics” or calorie cutters. The great thing about Energize is that it was care-
we created Energize.
fully designed to safely work with your body’s natural
3-XL is guaranteed to help you build new muscle, or ability to fight physical and mental fatigue. In fact, the
E n e rgize was developed to safely give your body
you pay nothing. proprietary blend of ingredients found in Energize
back the energy it needs and to keep your energ y
That’s right. Just like all of the supplements we was formulated in collaboration with Dr. Mark Tallon
levels up longer. In fact, I’ve discovered that for
sell, we’re so confident of the type of results you’ll specifically to:
most people, one dose of Energize in the morning • Relieve exhaustion;
likely experience with 3-XL, we offer a 100% “no-
keeps them energized all day. And quite possibly • Combat physical and mental fatigue;
questions-asked” guarantee. That is, every first
the best part is, there are absolutely no “crashes” • Improve reaction time;
purchase of 3-XL, ordered direct, is backed by an
afterwards, like you typically experience with cof- • Enhance mental alertness;
unconditional, no-questions-asked 60-day money-
fee, energy drinks, soda, candy, and pep-up pills • and Increase pre-workout energy.
back guarantee.
like ephedrine.
Energize is ex c e p t i o n a l ly safe—with a proven
Which means if, for whatever reason, after you have
As you know, most stimulants, like these, last only t ra ck re c o rd .
tried 3-XL, you aren’t com-
about an hour before they wear off, The Energize formulation is sup-
pletely satisfied with your
leaving you feeling worse than you ported by over 20 individual ingredi-
results, simply return the
did before. This is called the ent clinical studies and is the subject
unused portion (or used—we
“crash.” I hate the way this makes of a double-blind, cross-over trial, at
would like you to use the
me feel. That’s why I helped create the Ohio Research Group by Ron
entire container to give it a fair
chance), along with your orig-
and use a supplement, instead, Mardel and his associates. The propri-
called Energize. etary blend of ingredients found in
inal receipt, within 60 days of
E n e rgize contains only the safest,
your initial purchase for a
I normally use Energize right most effective, physiologically active
complete refund of the entire
about 30 minutes before I plan to ingredients, which have been tested
purchase price. That means
there’s no risk to you, w h a t s o-
exercise to really add some inten- for the highest purity and potency.
sity and keep my workouts
ever, for trying it. That’s how
focused… Or, I’ll sometimes take a Energize is composed of a combi-
confident we are of the results
dose during the middle of the day, nation of important B vitamins and
you’ll experience with 3-XL. It
to keep me from “hitting the wall” minerals, as well as a proprietary
doesn’t get any fairer than that,
at around 3 o’clock, and to keep blend, which consists of L-tyrosine (an
don’t you agree?
me mentally clear, refreshed, and in a good mood amino acid), glucoranolactone (a simple sugar), a nat-
while I’m at work or before I go home (so I can spend ural source of caffeine, theobromine (from cocoa
If you liked Meta-CEL, in my humble opinion, you’re
more quality time with my wife and kids, rather than trees), rhodiola and panax ginseng (adaptogens), and
going to think 3-XL kicks serious butt. Think of 3-XL as
just sitting on the couch, watching TV). octacosanol (from wheat germ).
Meta-CEL with a new, updated engine and turbocharg-
ers. It’s that much more powerful! Plus, we’ve even
Here are the highlights about Energize, to help you Energize is the only energy pill that lasts all day.
made 3-XL taste better than Meta-CEL! If you’ve had
restore your natural energy: We know our mental and physical exhaustion is the
the pleasure of experiencing Meta-CEL already, then
result of our body’s natural response to physical exer-
I’m sure you can appreciate these two statements.
Energize was co-developed by Dr. Mark Tallon. tion, emotional stress, poor nutritional habits (like eat-
Now, with that said, if you are currently happy with the
We developed this all-natural supplement with Dr. ing on the go), or lack of sleep. Normally, though, we
results you are getting from using Meta-CEL, then stick
Mark Tallon. He is a very bright person, earning his reach for a quick fix by drinking coffee, sugared energ y
with it. But, if you would like to see what new science
Ph.D. in biochemistry from Southampton University drinks, or resorting to pep-up pills like ephedrine. The
has to offer in the way of creatine supplementation for
in England. He even works with Olympic athletes as problem is, those stimulants provide only a temporary
muscular size, strength, and hardness, then I’d strongly
a nutrition consultant and is an IronMan triathlete boost—lasting an hour at best. Worse, after they wear
encourage you to consider adding 3-XL to the nutrition
himself. To say this guy is brilliant and a true athlete off, your energy levels crash—leaving you even more
and workout regimen I’ve outlined in this guide. You
is an understatement. He helped our research team at exhausted than before. Energize, on the other hand,
won’t be disappointed!
45

S UP PL E ME N T I N G F O R S UC CE S S
was designed to sustain the energy release, evenly
throughout the day, for a safe, comfortable boost of
energy. That means… there are no jitters. No shaking
hands and nervous tremors. And no “crash” afterwards!
Who could benefit from Energize? Anyone who
consistently exerts themselves physically; people who
undergo constant emotional stress; individuals who
lack sleep (less than eight hours per night); or those
who work late into or through the night; or virtually
any individual who has the desire to think more clearly
and feel alive—to get more out of their day!
And since Energize doesn’t “over-stimulate” you,
I believe it’s ideal for parents, businessmen and
women, military, armed forces, and medical person-
nel. In fact, since I introduced Energize to my friend
Angelo, who is on the local Denver Police
Answers to Your Questions…
Questions
About Supplements
Q
Are there any other supplements you use in your nutri-
tion plan, and which do you recommend?
A
First, let me get something straight: if you do not pay
careful attention to your nutrition plan—the foods you
put into your body—each and every day, throughout the
duration of this Plan—you will not succeed. I cannot
overstate the importance of quality foods and the role
they play in your physical and mental strength and abil-
ity to lose bodyfat.
That being said, when I am trying to lose bodyfat, I
do use three supplements, which I feel are important
for helping me reach my goals, faster. I already men-
tioned I use Eat-Smart, a great-tasting complete nutri-
tion shake, but I consider this more of a “super food”
than a supplement. In addition to my daily Eat-Smart
shakes, I use a clinically proven, targeted fat-loss sup-
plement called Lean System 7®. I like Lean System 7
because it’s clinically proven to do what it says it will
and, based on the scientific study recently published
46
Department, he and several of his colleagues are
now “hooked,” calling it their “wake-up” pill, since
they need to be alert all of the time.
I find that for most people, Energize works espe-
cially well either in the morning to really perk you
up or during the middle of the day to help you avoid
the fatal midday “crash” after lunch. For me, I
absolutely love using it before I weight train. I find it
clears my mind and cranks up my workout intensity.
(This is helpful when you train, like I do, at 6:00 in
the morning.)
Once you try any of my favorite supplements, please
email me and tell me what you think. I’m certain
you’re going to enjoy the way they make you feel (and
look). Let me know about your experience, would ya?
You can reach me at Stephen@iSatoriTech.com.
in NUTRITION journal in February, the formula is
safe to use on a daily basis.
In addition to these two supplements, I also use 3.XL,
which I feel is the most advanced creatine delivery sys-
tem on the market—I take two servings on days I weight
train and one serving on non-weight-training days to
help my muscles recover faster after workouts and to
help them rebuild stronger.
The only other supplement I use on a daily basis,
which I’ve been taking since I was a kid, is a multi-
vitamin/mineral formula. I currently use a brand by GNC
called Mega-Men®. (There is also a formula for women
called Women's Ultra Mega). I wouldn’t go a day with-
out taking a multivitamin. The way I see it, a vitamin is
like an “insurance policy” for your health. In addition to
these supplements, I sometimes use a powerful, natural
“energy” pill called Energize first thing in the morning
when I need an extra boost of energy for my workouts or
need that “little something” to keep me going strong and
feeling mentally clear throughout the day.
Q
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT SU PP L E ME N T S
As you can see, I don’t try to overcomplicate the use
of supplements, like some people do. Instead, I use sup-
plements as “tools” to help me build my best body. Just
like a carpenter uses his tools (hammer, nails, etc.) to
build a house. You can learn more about each of the
A
supplements I use and see how you can easily integrate
them together into a custom solution in the section enti-
tled “Building Your Customized Plan.” But remember,
no matter which supplements you use, relying on them
alone will not help you reach your goal to build a
leaner, healthier, more energetic body… if you don’t
apply the right principles of nutrition and exercise.
Q
What do you think of protein or energy bars. Do you
eat them?
A
To be honest, whenever I am attempting to get leaner,
and lose bodyfat, I try to avoid all types of nutrition bars
altogether. You see, choosing the best protein bar is like
trying to find the healthiest pizza…in my opinion, there’s
really no such thing! If you inspect the label closely
enough, you’ll find that most bars are loaded with satu-
rated fats, sugar alcohols, fructose, gelatin, and other
ingredients even most chemists can’t pronounce, and
some that are downright unhealthy. It’s for these reasons,
bars should be pretty darn close to the last option you
choose to eat when it comes to feeding your body to pro-
mote fat loss.
Of course, I have to admit, bars are still better than not
eating at all. But the truth is, many bars really aren’t much
different from traditional candy bars—filled with unnec-
essarily high amounts of calories, sugars, and loaded with
unhealthy fats. Still, I realize that when we're busy, bars
are ultra-convenient, and some do taste outrageously
delicious, so they can be hard to resist. For that reason,
I’m not going to shun the use of bars altogether because
sometimes we simply don’t have the time to shop for,
prepare, and eat whole-food meals. However, when
faced with the opportunity to rate the choices of food to
nourish my body, I continue to choose to consume
whole-food first, followed by a meal-replacement nutri-
tion shake (like Eat-Smart®), ready-to-drink shakes and
then, and only then, a protein/energy bar. In other words,
I’d eat a bar only when I’m on a mountain top, hiking or
snowboarding (and there’s no blender in sight), or I’m
stuck on a long airplane flight (and I’d rather not eat the
contents of the tiny bag labeled “party mix.”)
47
I find that learning about supplements is the most con-
fusing part about building a better body—I don’t know
who to trust—do you?
When I first started using supplements, I used to feel
the way you do. I was totally confused by all of the
claims made by manufacturers and hundreds of choices
of products on the store shelves. I realize how frustrat-
ing it can be to choose supplements, and that was the
main reason I started my online newsletter over four
years ago. And now, I am proud to say we have
branched out into a full-color printed magazine as well.
It’s called Real SOLUTIONS, and it provides lots of
questions and answers from leading experts; informa-
tive articles on training, nutrition, and supplements; and
it even contains real success stories from people who
have followed our programs, like The Lean System
Success Plan.
Basically, in each issue, you will find the most accu-
rate, up-to-date, straightforward information on what
works, and just as important, what doesn’t work. As you
know, there are lots of gimmicks out there, and my goal
is to help you spend your hard-earned money only on
what will work for you!
You can subscribe to my monthly online
newsletter right now, if you’d like, by visiting
www.RealSOLUTIONSMag.com and clicking on the
button, on the right side of the page, which says “Free
eNewsletter.” As an added bonus, and to help you get
the facts (before you buy any supplements), I’ll also
send you a special report I co-wrote with science editor
James O’Byrne called “7 Secrets You Must Know Before
Buying Supplements.” It’s a seven-part series of emails
that contains the unfortunate “dirty little secrets” sup-
plement manufacturers use to literally “steal” your
money. Quite honestly, I feel this report could be the
most important thing you ever read, especially if you
currently use or are considering using supplements.
Or, if you would like to receive the printed version of
Real SOLUTIONS magazine and have it delivered right
to your doorstep, I am offering a fantastic deal for read-
ers of this book. Simply turn to page 118 near the back
and look for the subscription offer. It’s an amazing offer,
which includes two free gifts and costs only $16. A
small price to pay for the inspiration and information
you will receive in e a c h issue!
 —— PA R T 3 ——

Building Your
Customized Plan
How to Custom Design a Total Solution to Help
You Achieve Your Absolute Best Body Ever

Although there is no such thing

as a perfect way to build your
absolute best body, I can say, with
absolute certainty, the foundation
of any successful weight-loss plan
or transformation program is regu-
lar exercise; healthy, balanced
nutrition; and scientific supple-
m e n t a t i o n. Unfortunately, there is
so much confusion about exercise,
nutrition, and supplementation out
there, it’s difficult to sort out how to
put them all together. What I hope
to help you discover in this section
is that it’s really not at all that com-
plicated. The fundamental routines
outlined on the pages that follow
offer an excellent place to start (not
to mention a great source of motiva-
tion that “it can be done”). So rather
than relying on trial and error,
which is a slow, frustrating, and
oftentimes expensive learning
process, please consider applying
these proven strategies, which have
worked for me and thousands of
others already.
B UI L DI NG Y O UR C US T O MI ZE D P LA N
GOAL: Lose Bodyfat and
Increase Energy
Exercise Strategy
• Perform 30 minutes of aerobic exercise, three times per week, first
thing in the morning (on an empty stomach).
• Conduct intense weight-training exercises, using basic exercises
such as the dumbbell press, lunges, shoulder press, bent-over rows,
curls, triceps extensions, etc., 30 to 40 minutes three times per week.
Nutrition Strategy
• Not to exceed your “Maximum Daily Calorie Requirement” (using
the BMR formula on page 5), consume approximately ten calories
per pound of bodyweight (that you want to weigh), per day, divided
into five or six balanced meals or snacks.
(For example, if you weigh 140 lbs and your goal is to weigh 120
lbs, you should consume approximately 1,200 calories a day,
preferably divided into five or six meals that contain between 200
and 240 calories each.)
• Consume approximately one gram of protein and no more than
one gram of carbohydrates per pound of bodyweight (again, body-
weight that you desire to weigh) per day.
(For example, if you weigh 140 lbs, and your goal is to weigh 120
lbs, you should try to consume approximately 120 grams of protein
per day and no more than 120 grams of carbohydrates per day. Try
and keep your fat intake to about 30 grams per day.)
• Drink at least eight to 10 tall glasses of water per day.
Supplement Strategy
• Drink two to three Eat-Smart® Nutrition Shakes each day,
along with using two to three servings of Lean System 7® and one
serving of Energize, whenever you feel you need it.
• A one-month supply of this supplement combination, called
“The Lean System Success Solution,” includes:
• Three 30-serving containers of Eat-Smart®
• Two 90-capsule bottles of Lean System 7®
• One 84-tablet bottle of Energize
50
Before After
Marina Popelka, age 37, from Lakewood, Colorado, lost
19 lbs of bodyfat, firmed and flattened her stomach,
and sculpted beautiful muscle tone!
Before After
Julia Lacy-Adelé, age 33, from Morrison, Colorado, lost
24 lbs of post-baby fat, mostly from her tummy, and
now has more energy than ever before!
Before After
Shari Friedman, age 40, of Lawrenceville, Georgia,
dropped her bodyfat in half, increased her self-confi-
dence, and now is an inspiration to her friends and family!
B UI L DI NG Y O UR C US T O MI ZE D P LA N
GOAL: Lose Bodyfat and Gain Before After
Muscle Definition
Exercise Strategy
• Perform 30 minutes of aerobic exercise three times per week, first
thing in the morning (on an empty stomach).
• Conduct intense weight-training exercises, using basic exercises
such as the bench press, squats, shoulder press, bent-over rows,
barbell curls, triceps extensions, etc., 40 to 50 minutes three times
per week.
Nutrition Strategy
• Not to exceed your “Maximum Daily Caloric Requirement” (using
M a rty Reddy, of Northville, Michigan, lost 70 lbs of fat,
the BMR formula on page 5), consume this approximate number
dropped 10 pant sizes, and now, at 40 years old, is in
of calories per day, divided into five or six balanced meals or
the best shape of his life!
snacks.
(For example, if your BMR is 1,800, you should consume approx-
imately 1,800 calories a day, preferably divided into five or six Before After
meals that contain between 300 to 360 calories each.)
• Consume approximately 40% of your calories from protein and
carbohydrates and no more than 20% of your calories from fats
per day.
(For example, if you weigh 200 lbs, and your BMR is 1,800, you
should try to consume approximately 180 grams of protein and
carbohydrates per day, and try to keep your fat intake to about
40 grams per day.)
• Drink at least eight to 10 tall glasses of water per day.
Supplement Strategy
• Drink two to three Eat-Smart® Nutrition Shakes each day, David Silbaugh, age 30, of Centreville, Virginia, lost 23
along with using two to three servings of Lean System 7® and one lbs of bodyfat, mostly from his belly, and gained five lbs
serving of 3-XL™. of high-powered muscle—in only eight weeks!
• A one-month supply of this supplement combination, called
“The Lean System Transformation Solution,” includes:
• Four 15-serving containers of Eat-Smart® Before After
• Two 90-capsule bottles of Lean System 7®
• One 30-serving container of 3-XL™
Barry Ratzlaff, age 37, of Abbotsford, B.C., slashed his
bodyfat in half, developed a great-looking set of six-
pack abs, and has more energy than ever!
51
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BU IL DI N G Y O UR PL A N
Answers to Your Questions…
About Building Your Plan
Q
Following your Plan, how long will it take to start
seeing “results”?
A Q
If you follow everything I have spelled out for you
to the letter, and you have set reasonable goals, you
should start to see results in as little as one to two
weeks. It is not uncommon, however, to hear of peo-
ple losing up to six pounds during their first week on
the Plan. That might be because they have never fol-
lowed such an intense Program or eaten such qual-
A
ity, nutrient-dense calories. I’m not sure.
Now, make no mistake, the results you will wit-
ness after your first or second week may not be earth-
shattering. Nevertheless, if you are using Lean
System 7® and take it as directed (and maybe add in
the Eat-Smart® meal-replacement nutrition shake to
substitute for a couple of meals each day), it’s safe to
say you will be very pleased with the bodyfat losses
you will notice within the first couple of weeks.
Many people have noted that all of a sudden, after
about three to four weeks, their bodyweight drops
fairly significantly. Clothes that might not have nor-
mally fit in the past started to become a little easier
to put on. And people around you may start to pay
you some unexpected compliments. It’s really pretty
cool.
Regardless, from the first week and beyond, you
should be able to experience a loss of at least one to
two pounds of unhealthy, good-for-nothing bodyfat
each week. This is a safe amount of weight to lose.
This would only happen, of course, because you fol-
lowed the Plan to a “T.” That means… Eating smart.
Exercising regularly. Drinking plenty of water.
Getting adequate rest. And using the recommended
supplements.
One thing to consider is that everyone is different
in the amount of weight they might lose, and your
results will vary depending on a number of factors.
52
Of course, the higher the goals you have set for your-
self, both in losing bodyfat and bodyweight, the
longer it might take. But with a disciplined effort, you
will achieve your goals!
Should men and women follow your Plan the
same way?
Most definitely. To my knowledge, there is no sci-
entific basis for why a woman should train with
weights and exercise any differently than a man
does. In fact, it has become quite an inaccurate
belief that women, for some reason, should only
weight train using higher repetition ranges (some-
thing in the range of 20 to 25 repetitions is what I
commonly read) and should perform much more
cardiovascular/aerobic exercise.
I am not sure where this information originated,
but I can tell you that, unfortunately, still to this day,
it is proliferated in several leading women’s health
and fitness magazines—and it’s completely false.
Another myth is that women will become bulky
and easily obtain as much muscle as men if they
work out with weights. This is simply not true! It’s
physiologically impossible. Because women natu-
rally lack the ability to produce as much of the ana-
bolic hormone testosterone as men and therefore
cannot build muscle mass like men do.
I don’t see any reason a woman should follow my
Plan any differently than a man. By setting realistic
goals, eating properly, exercising intensely, and taking
the recommended supplements, women like Marina
Popelka, who not only lost 19 lbs of bodyfat but also
gained three pounds of lean, sexy muscle (in only eight
weeks)… Martiza Franco, who is a professional fitness
model… and Michael Ryan, who is also a fitness
model, as well as a trainer to several “A-list” celebrities
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BUI L DI N G Y O UR PL A N
(both featured in our Exercise photos)… have all
enjoyed incredible changes in their bodies by follow-
ing similar principles to those outlined in my Plan.
Q
Together, my wife and I have committed to following
your exercise and nutrition plan. Unfortunately, we
can’t agree on something: the right way to track our
progress. My wife seems to think it’s by using the
bathroom scale, and I can’t convince her otherwise.
Can you tell me the best method to use for tracking
our progress while we’re trying to get in shape? And
should we be losing weight at all costs?
A
You bet I can help, but first, you’ve got to promise
me you’ll congratulate your wife for taking a step in
the right direction (with you!) to build a strong,
healthy body.
Surprisingly, what I’ve seen for many years is that
literally millions of people who are dieting, or striving
to build a better body, completely overlook the fun-
damental difference between weight loss and fat loss.
Make no mistake about it, these two objectives are
not the same. If your goal is to build a leaner,
stronger, healthier body, then you must focus on, and
track, your fat loss, not weight loss. Here’s why…
If you were to focus only on weight loss, you’d run
the risk of losing mostly a great deal of water weight,
precious muscle tissue, bone mass, and some fat.
That’s why when people follow the latest fad diet or
use some sort of dieting gimmick (like this Hollywood
diet drink stuff I’ve seen lately), they sometimes lose
10 or 12 lbs in the first week. Although this amount
of weight loss is not unusual, the reality is they’re los-
ing a great deal of water weight (considering the body
is comprised of 75% water anyway). And, as soon as
they stop severely restricting calories or refrain from
using a “dieting drink,” they instantly gain back the
original weight that was lost and usually some bonus
weight on top of that (because their bodies are so far
out of whack now!). You can see where the term “yo-
yo dieting” comes from, as literally millions of men
and women every year torture their bodies with this
vicious cycle several times throughout the year. In
any case, people who follow these types of haphaz-
ard approaches to losing weight almost always rely
on watching the numbers on the bathroom scale go
53
down each morning—regardless of where the weight
is coming from. I call this “illusional weight loss”; it’s
temporary, and the best case scenario is that they go
from looking like a large pear to a smaller pear (or
maybe a large apple to a smaller apple, depending on
their body shape).
Now, remember when I presented this fact: one
pound of muscle takes up five times less space on the
body than a pound of fat. Obviously, that’s a pretty
amazing difference in the amount of space taken up.
You see, fat is much bulkier than muscle, and fat
clings to all the wrong places (e.g., hips, thighs, belly,
and lower back), and well…it’s fat. Now think about
this: if you were to replace just ten pounds of fat with
a few solid pounds of muscle, overtime, you would
look (and measure) so much leaner and firmer than
when you started. While you would appear smaller in
size, what’s really happened is a process known as
“body mass composition transferal.” That is, you’re
changing not just your size but your shape too.
You’ve traded in ugly, unhealthy bodyfat for muscle.
That’s the essence of my plan.
What’s essential to understand here (hint: this is the
part you can explain to your wife) is that while you
might weigh the same on a scale (your overall body-
weight), your actual body composition (lean mass
verses bodyfat) has dramatically changed… and that
transference is what changes your entire physical
appearance. For this reason, you must concentrate on
losing bodyfat and gaining or preserving muscle…
and along the way, measure your body-composition
changes.
You see, since we can’t tell if we’re losing fat with
just a bathroom scale, we need to measure our over-
all body composition—the amount of lean mass ver-
sus bodyfat—to be certain we’re losing bodyfat, with-
out sacrificing muscle. There are several ways to
measure body composition. The best, most cost effec-
tive and convenient way I’ve found (and used myself
with great success) is to use an accessory called
“skin-fold” calipers. You start by pinching yourself on
specific locations on the body using this device.
Then, with a simple calculation (we’re talking basic
math here), you can compute the amount of bodyfat
you have compared to your lean body mass (muscle).
You might find that your local gym or fitness center
has these calipers on hand. You can always ask one
of their personal trainers.
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BU IL DI N G Y O UR PL A N
Or, you can buy a set of skin-fold calipers (so you
can measure yourself in the convenience of your own
home). I use a brand called Accu-Measure, which
you can purchase for under $20 by calling them
direct at 1-800-866-2727, or by visiting their website
at www.accufitness.com and order them online.
One final note: I would suggest taking your meas-
urements about every two weeks for the first couple of
months, then at least every four weeks thereafter. Also,
taking pictures is not a bad idea either (preferably
when they reveal most of your body). I still do this and
find it’s one of the best ways to chart my progress
because pictures never lie. In fact, when you follow
my Plan, you will be measuring your progress every
two weeks—using “checkpoints” such as your body-
weight, bodyfat, and body-part measurements. This
way, you can more accurately gauge whether you are
getting closer to your goals and staying on target to
reach them in your specified amount of time.
Q
I can’t ever seem to find enough time to work out,
eat better, work, and play—and get in my favorite TV
shows. I don’t want to be spending hour upon hour
exercising just to get in better shape. It takes too
much time, and I don’t have it to give. Can you help
me find more time?
A A
You say you don’t have enough time in the day to
“fit” in an exercise program…? Well, to me, that’s
nothing but an excuse. It’s like brushing your teeth:
you know you need to, so you don’t have bad
breath and your teeth don’t fall out. So if your
health is important to you, you find time to work
out. Maybe you don’t feel building a strong,
healthy, more energetic body is important enough
at this time in your life?
Q
But if it is important, then you absolutely, positively
have to overcome this roadblock. What you might
not know is, while this obstacle—your lack of time—
may appear to be holding you back and keeping you
from building a better body, in reality, it is not. Your
problem is elsewhere. Let me explain.
A
Believe it or not, individuals who achieve extraor-
dinary levels of success in their lives (like President
54
Bush, Arnold Schwarzenegger, Dale Earnhardt, Jr.,
Montel Williams, and many, many others) have days
just as hectic as ours (if not more so). They’ve got
plenty of daily obligations too: commitments to work,
friends, family, and even kids (who pose plenty of
unanticipated obstacles—I know, I have two). And
yet at the end of the day, we’re all confined to an
equal amount of time—the same 24 hours.
Make no mistake about it, my friend, to be suc-
cessful (at building their careers and a better body),
these individuals don’t just find the time to continu-
ally make exercise an integral part of their daily rou-
tine: they create time to do it.
So how do you “create” time? Simple! You can
instantly create time if you begin to plan, plan, and
plan some more. You don’t think each one of these
individuals I listed above doesn’t plan their day, week,
or even their month out, well in advance, do you? Of
course not! They all do. Maybe someone, like a pro-
fessional assistant, does it for them. But the point is—
they plan ahead; they don’t react to each day. They
make it a point to schedule time for themselves. An
appointment for a workout (just as they would for any-
thing else important—like a doctor’s appointment).
What could be more critical than fulfilling an obliga-
tion to yourself? The way I see it, nothing!
To be successful, and ensure your workouts are a
part of your daily lifestyle, you must schedule an
appointment with yourself by preparing yourself in
advance for what you want to accomplish each day,
each week, each month, etc. In fact, you can start
right now by writing this time down in The Lean
System Eating & Exercise Journal section. (Heck, you
could even do something as simple as wake up 45
minutes earlier than you normally do and do your
workout then). And before you do anything, always
ask yourself, “What else could I be doing that would
be more productive and take me closer to my goals?”
Is sleep re a l ly that important when losing body f a t ?
How many hours a night do you sleep?
Sleep is vitally important: especially if you’re trying
to lose bodyfat, increase muscle, and gain more
energy! I usually get anywhere from six to seven hours
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BUI L DI N G Y O UR PL A N
of sleep per night and may even try to catch a few
“extra” hours of sleep on the weekends from time to
time. Though not the required therapeutic dose of eight
hours, I find this is the optimal amount needed for my
body to recover from the strenuous, exciting, hectic
days of work and exercise. Any less, and I find I
become irritable and grouchy, and besides that, I’m
smart enough to know (and feel) that my body has not
fully recovered from the previous day. Remember, it is
during the time when you’re not training that your
muscles are actually repairing themselves to become
stronger and firmer.
A recent study, presented at the North American
Association for the Study of Obesity, found that our
b o d i e s ’ biological recovery processes—muscle
repair and immune functioning—occur during
nighttime sleep. But more importantly, these
processes occur only during our initial 45 to 60
minutes and into our deepest hours of sleep, greater
than six hours—which will interfere with or stop
altogether if we shorten our resting hours. So, if you
want your muscles to develop, and the bodyfat to
drop off, you need to get the proper amount of
sleep each night.
Q
After I’ve completed your 8-Week Plan, wh a t
should I do nex t ?
Q
Once you’ve completed this 8-Week Plan, it’s
highly likely you’ll have established some great new
habits and lost an impressive amount of bodyfat. (In
fact, I’ve witnessed people who have lost up to 24 lbs
of good-for-nothing bodyfat and dropped up to six
inches off their waists, in eight weeks. Believe me, it
A
is possible!)
In fact, it’s probably safe to say that by the end of
the eight weeks, you will literally be a “new” person.
Like night and day. You will have learned a new
mindset possible for losing bodyfat (and keeping it
off!) and will probably be striving to learn more about
fitness, living a healthier lifestyle, and want to take on
new, more exciting challenges.
With that in mind, what I recommend is that, after
your eight weeks are completed, you decide what n ew
goals you would like to pursue. It might be to lose even
55
more bodyfat. More inches from your waistline or
other “problem areas.” Or, perhaps you want to focus
on losing enough bodyfat to reveal a well-defined set
of abs (a “six-pack”). It’s really up to you.
The one option I highly suggest is that you take a
couple of weeks “off” of following a structured plan,
like this one, and then set your new goals and follow
the eight-week Lean System Success Plan again.
Many people follow this Plan over and over again
until they are satisfied with their results and new way
of life.
One example that comes to mind is Marty Reddy,
from Northville, Michigan. He followed the same
principles, found in this Plan, for six months and lost
a remarkable 70 lbs of bodyfat. And now, for the first
time ever, he can see his abdominal muscles. He
loves it. His wife loves it. And more important, he
now knows that he’ll be healthy, and have enough
energy, to enjoy his family for many more years than
he would have had he continued living so unhealth-
ily. You can see Marty’s incredible “before and after”
pictures on page 51 of this book. If you’d like to read
his truly inspiring story too, you can visit Marty (and
other men and women as well) on
www.RealSolutionsMag.com. Once there, just click
on the upper tab that says “eNewsletter” and then fol-
low the link which says “Success Stories.” I encour-
age you to read his story. It will change your life. I
know, because it changed mine.
If I have more questions, is there any way I can
contact you?
You bet. Unlike many health and fitness compa-
nies today, who don’t really care about whether or
not you reach your goals, I do care. In fact, I’ve
built my business around helping thousands of
people, just like you, look and feel better… to
build the absolute best bodies their genetics will
allow. And I would be honored and privileged to
do the same for you!
There are a couple of ways you can reach me:
first, I am, from time to time, active in our lively
discussion forum on the Real SOLU T I O N S
Message Board. I occasionally update information
F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BU IL DI N G Y O UR PL A N

about my Plan, introduce new techniques and
tools, and we have Fitness Experts, as well as others
who have followed my Plan, post answers to peo-
ple’s questions. To find me there, simply visit
www.RealSOLUTIONSMag.com and click on the
section in the middle of the screen which says “Hot
Forum Topics.”
Another way you can reach me is to email me or write
me. Yep. If you emailed most of the supplement compa-
nies I know of, or tried to contact the president or CEO,
you wouldn’t make it past their first layer of insulation—
likely an operator or secretary at best. And, if you left a
message, you’d probably never see anything in return,
besides a typical “form” letter. That’s not true with me.
You can email me anytime
Stephen@iSatoriTech.com, and although I might
not be able to email you back immediately, I will
at
Putting Your Plan
absolutely, p o s i t i ve l y reply to your question or
comment in a timely manner. I promise. (Try me!)
Alternatively, you can write to me. Just send your
Into Action
comments to iSatori, ATTN: Stephen Adele, 15000
W. 6 Ave., Ste. #202, Golden, CO USA 80401.

Up to this point, it’s safe to say

you now have a better understand-
ing of your body and appreciate the
importance of your metabolism for
burning calories and losing bodyfat.
We have also uncovered several
destructive myths surrounding
nutrition and explored, at greater
depth, the healthier, balanced way
to eat for greater fat loss and
increased energy. We’ve uncovered
why muscle is so important to re-
sculpting our physiques, as well as
continually burning bodyfat. And,
you’ve even discovered new, scien-
tifically researched supplements to
help aid in your efforts to build a
better body, faster.

But we’re far from being done…

Now it’s time to put everything
together. Simply put, this is where
the “rubber meets the road.”

56
P UT T I N G Y O UR PL A N IN T O A CT I ON
B
But first, before we start, there is one last strategy I
need to share with you. It’s called the “Success
Mindset.” It’s pretty much the hidden secret, if you
ask me. For some reason, though, too many people
dismiss the mental aspects of achievement as nothing
but a bunch of rah-rah, pep talk. But make no mis-
take about it, my friend, this information is what sep-
arates those who are truly successful and reach their
goals from those who continue to struggle in life and
do not reach their goals. So please pay careful atten-
tion to what I am about to share with you. It may very
well be the most important part of my Plan you read.
I know, because it was for
me, when I first learned it— ■ ■
over 15 years ago.
“…my belief is that
The Success all successes
Mindset and failures
Over my years of working
with people to improve their in life are
physical appearances, I've
been able to recognize “what based on habits. ”
works” and “what doesn't.”
■ ■
For better or worse, I've used
my mistakes, along with
those of countless others, to rule out what doesn't
work and focus on what does work.
Because of these experiences, I’ve noticed a spe-
cific set of traits, characteristics, and actions—or what
I'll refer to as habits—about those who successfully
“transform“ their physiques. And like I said, just as
important, I also take notice of what specific traits,
characteristics, and actions (habits) those who don't
reach their ideal physiques and are not successful in
“transforming” their bodies exhibit.
While it may seem startling, my belief is that a l l s u c-
cesses and failures in life are based on habits. Those
who are unsuccessful have the exa c t same biological
makeup as those who are successful. (We all have ten
fingers, ten toes, two hands and two feet, one brain...
58
and we all have to sleep, eat... ahh... you get the
point.) The only difference is, successful people follow
successful habits, and unsuccessful people follow
unsuccessful habits. It's really as simple as that.
With that in mind, what I’d like to share with you are
the steps necessary to think like a winner. To act like a
successful person. And most important, to b e in control
of your life and your level of fitness. To have what I call
the “success mindset.”
As I’ve continued to try to better myself as a per-
son, I've always striven to
■ learn more and more about
the mental aspects of moti-
vation. Whether physical or
mental, it’s inevitable that
success always seems to
start with motivation.
Motivation is, in some ways,
like the match to a fire. The
spark in a car engine cylin-
der. I've studied its uses and
drawbacks in both ordinary
■
and extraordinarily success-
ful people for years. So by
now, I'd like to think I know a great deal about
human mental performance.
If there's one thing I’ve learned for sure, though:
motivation almost never lasts, whereas inspiration
can serve as a long-term guide to your ultimate goal.
But I've also become aware of the fact that
without motivation, there would be no action or the
slightest movement in the direction toward any par-
ticular set of goals. So, as you can plainly see, moti-
vation is as important as inspiration. We just need to
understand how to use both more thoughtfully.
To start, you need a source of motivation in your
life—something to get you out of bed in the morning
and carry you through the day. To accomplish this,
you need to discover your source for inspiration.
P UT T I N G Y O UR PL AN IN T O AC T I ON
Seeing Your Future Physique
The easiest way to do this is to find someone
who has turned his or her body and life from ordinary
to extraordinary and use this as your source of fuel to
inspire you, from day one, until you reach your goals.
One way I’ve found which works particularly
well to keep me inspired is to start off by attempt-
ing to “see” what I want to become. It’s easy to do.
Simply find a picture of someone's physique you
would most like to emulate. (You can probably find
it in your favorite fitness, fashion, or tabloid maga-
zine.) Cut it out, and hang it someplace where
you're likely to see it over and over again through-
out the day. You might even jot down exactly
which body parts you like and w hy you want to
achieve this inspiring physical appearance.
This process allows you to physically see the
body you want—pointing your subconscious
toward the realization of
■ ■
your future body. This con-
stant source of inspiration is
a reminder of w h o you want “A goal…a statement so
to become and where you
are going.
compelling it literally
pulls you, like a magnet,
Setting a S.M.A.R.T. Goal
Your next step is to estab- in the direction of
lish a goal you feel is wor-
thy of achieving and imme-
its achievement.”
diately write it down. The
■ ■
reason is, if you don’t set a
specific goal for what you want, you are pretty
darn guaranteed not to reach it.
See, I’ve learned that when we write down our
goals, what we are really doing is convincing our-
selves we can achieve them. So that’s what we are
going to do—write down the goal you are
absolutely, p o s i t i ve l y committed to achieving.
In doing this exercise, you are going to need to
be specific about what you want to achieve, about
what it’s going to take to make you feel happy
about your progress, and about how long it will
take you to obtain. Knowing you want to “lose
weight or bodyfat” or “trim your waist” is a great
start, but you need something more than that—a
statement so compelling it literally pulls you, like a
magnet, in the direction of its achievement.
59
It’s for these reasons we are going to use a goal-
setting technique I learned when I was studying
psychology at the University of Colorado. It is
called the S.M.A.R.T. technique, which, if followed
closely, will help pave your way to success. In
other words, using the S.M.A.R.T. technique will
ensure you've set an effective and straightforward
goal and, in turn, compel you to achieve it.
S.M.A.R.T. stands for Specific, Measurable, A c t i o n -
Oriented, Realistic, and Time-Sensitive.
Here's how it works:
(S)pecific—you must be specific about what you
want to achieve, creating your goal in the present
tense…that means using “I am (in the process
of…)” to start your goal statement.
( M ) e a s u ra b l e —how do you measure “better
shape” or a “slimmer
■
waist?” You can’t !
Therefore, you must ensure
your progress can be meas-
ured by scaling your goal to
a specific number (e.g.,
10% bodyfat, a 33-inch
waist, or a size six).
(A)ction-oriented—you
must be able to create an
action list of things you
■
must do to achieve success.
(This is similar to a to-do list, only it pertains
directly to the achievement of your goal.)
(R)ealistic—make certain your goal is realistic, that
it stretches you but is something you can achieve,
given your expectations and timeframe.
(T)ime-conscience—this is where we harness the
power of a deadline. Nothing becomes important
to us unless we set a deadline on it. A date forces
us to give it priority and set positive pressure on us
to achieve it.
So now, I’d like you to go ahead and write down
yo u r goal on the next page)—the fitness goal you
are completely committed to achieving. As you
write it out, test it against the surefire approach to
effective goal setting, using S.M.A.R.T.
P UT T I N G Y O UR PL A N IN T O A CT I ON
My Goal: ____________________________________ As you can clearly see, while goals are vitally
_____________________________________________ important, thinking about these feelings helps you
_____________________________________________ truly know the deepest reasons you want to achieve
_____________________________________________ them in the first place and provides the enduring
drive and motivation necessary to persist and follow
Revealing Your Reasons through. The bottom line is: if you have enough
Something interesting I've come to learn is that if strong reasons why you should do something, you
you’re going to gain the full benefits of goal setting, can always figure out how to achieve it.
after you’ve set your sights on what you want to
achieve, it’s quite likely you have become aware that So, with this in mind, I’d like you to ask yourself
something in your life just isn’t working, that some- some very important questions. And please, do your-
thing doesn’t feel right—and that you are truly capa- self (and me) a favor—take a minute to allow each
ble of so much more. one to really resonate before you write them out.
Perhaps you’ve found yourself dissatisfied with the Ask yourself:
way you look or the way you feel. Maybe you’ve lost What will I gain as a result of accomplishing my
your energy, or your reflection in the mirror is less than goal…?
pleasing. Becoming aware of these feelings is the first _____________________________________________
step that change is desirable and possibly needed. _____________________________________________
_________________________
Research shows that we ■ ■ ■ _________________________
can’t really grow or move for- _________________________
ward until we feel uncom- “…if you have enough
fortable with our current What will this cost me if I
state. But once we clearly strong reasons w h y you do not change my current
“see” that we don’t like state right now?
where we are, the internal
should do something, you _________________________
stress created to overcome it can always figure out how _________________________
is stimulating—serving as a _________________________
driving force to propel us to achieve it. ’” _________________________
forward. This is called “posi- _________________________
tive pressure.” The truth is, it ■ ■ ■
is a healthy stress, and it What has it cost me so far
works wonders to move us to not take action on
toward our goals. my aspirations concerning my physical condition,
which carries over into my health, energy levels, and
Now, take a moment to think about all of the things, self-confidence?
related to your body and your health, that you are not _____________________________________________
satisfied with or that you would like to improve. _____________________________________________
Perhaps you would like to reduce the bodyfat around _____________________________________________
your waist or hips…maybe even trim your thighs or _____________________________________________
increase the size of your biceps. Or perhaps you would
like to increase your energy and improve your vitality. And more importantly, if I do make a change in my
Go ahead and think about these for a moment. life now, how will that make me feel about myself—
how will this accomplishment impact my life tomor-
Think about what you will gain by achieving these row, 60 days from now, and a year from now?
improvements in your body and health. Consider _____________________________________________
how you will feel and act when you reach them. _____________________________________________
Think about what you would miss out on if you did _____________________________________________
not achieve them. _____________________________________________
60
P UT T I N G Y O UR PL AN IN T O AC T I ON
Your answers to these questions will ultimately
help you gain an understanding of what you are com-
mitted to and, more importantly, why you are com-
mitted to it!
Progress Is Made Where Progress Is Measured
Now, after you’ve answered these questions, there
is one last thing for you to consider, which I feel is the
final step in preparing your mindset for success. That
is, increasing your confidence. See, I believe that
confidence is the foundation of all successes in life,
which includes losing bodyfat or improving your
health. And the easiest way I know to help boost your
confidence and keep you on track is to measure your
progress. This way, you will never, at any time, lack a
sense of accomplishment and, more powerfully, you
will be building your confidence with each and every
step you take.
But I know from my own experience, we can't gain
confidence until we begin to take action, which in
effect builds our confidence. Yet, we don't want to
take action until our confidence levels are raised suf-
ficiently, and we feel certain about our new under-
taking. See the dilemma here? This is what typically
keeps most people from ever attempting to change
their physical appearance. But ultimately, our level of
confidence is increased only when we do something
tangible that can be measured for progress.
That's why, to gain your confidence, you must
break your goal down into measurable increments.
What I call “checkpoints.” Something on an every-
other-week basis works great.
In fact, you’ll find that I’ve already set up your
“checkpoints” within the Daily Eating and Exercise
Journals Section. Every other week, you’ll track your
progress using these worksheets. They are really easy
to fill out and extremely valuable to gauging your
progress, increase your confidence, and serve as a
continual motivation toward your goal.
For example, if you wanted to lose 16 lbs of
bodyfat within eight weeks, then you could realisti-
cally set your “checkpoint” increments for a four-
pound reduction in bodyfat every other week. This
way, you don't have to focus on the entire goal at
any given time, nor do you notice all that you have
not yet accomplished to date. Instead, you can
61
focus on the smaller, manageable steps ahead and
celebrate each accomplishment along the way. This
gives you a tremendous sense of control, forward
motion, and achievement. And builds your confi-
dence, each step of the way. I have included my
“checkpoint” example on the following page.
So make no mistake, we will be tracking your suc-
cessful progress along the way—every two weeks to
be exact. Whether it’s bodyfat, bodyweight, body-
part measurements, or simply taking a photograph of
yourself to track your progress, I promise, by the time
you are nearing the end of your first month of my
Plan, despite the ups and downs, you will absolutely,
positively begin to feel more confident. You will
stretch your “comfort zone” and do something more
than you originally thought you were capable of
doing. You will be utterly determined to advance one
more step, and another, and so on, and make the
effort to complete your transformation and build your
absolute best body.
R e m e m b e r, each step, each day you live,
whether positive or negative, will take you either
closer to or further away from your desired goals—
depending on your mindset. So whether you
choose to waiver from your Plan or use an excuse
(like so many people do) to keep you from reaching
your goals, each day you will ultimately have to
decide whether to live another day where external
f o rces are in control of you or you are in control of
your life. As for me, I prefer to be in control of my
body and my life, d o n ’t yo u ?
Now, before you start on your journey, though,
there’s something I need to tell you. Like I said before,
there are plenty of ways to lose bodyfat, as well as
strengthen and develop muscle definition, and in no
way am I proclaiming my way is the only way. (Far too
many self-proclaimed “experts” do this already!) What
I can honestly say, with absolute certainty, is these
techniques and tools are simply what have worked for
me—year after year—and continue to work for count-
less others. And if you follow them to the letter, through
the duration of this Plan, you will absolutely, positively
achieve the body you deserve. (Head-turning results
you can be darn proud of.) I promise.
So, if you are ready…it’s time for us to get started and
put your plan into action!
 The Lean System Success Tr a c k e r ™

FINAL CHECKPOINT
Daily Eating &
Stephen Adele
Name: _____________________________________ June 5
Today’s Date: ______________
Exercise Journals
Please include your "current" pictures here:

To make this Success Plan as simple

as possible for you to follow, I’ve cre-
ated a fully detailed “Calendar
Schedule” (on the next page) that tells
Photo #1 Photo #2 (optional) you exactly what days and which
This should be a full frontal view. This should be a full rear view.
body parts to work out and when to
rest. All you do is check off your daily
Tape your “after” Tape your “after” scheduled workout after you exer-
cise. It’s really that simple! I suggest
photo here. photo here. you make a copy and hang the calen-
(Double-sided tape works best!) (Double-sided tape works best!) dar up on your refrigerator or some-
place you’re more likely to see it,
every day. This way, you won’t forget
when to workout, and you’ll stay
more motivated to exercise.

Following the calendar, I’ve pro-

Please write your “current” body-part measurements here: vided you with seven days of blank
(You can use a simple measuring tape or the convenient Myo-Tape™ by AccuFitness). Eating and Exercise Journals, so you
can plan and record your daily meals
32
Waist: ____________ —
Hips:_____________ 27 1/2 Left thigh: ____________
Right thigh: ____________ 28 and workouts. I'd suggest you photo-
19
Right arm: _________ 19
Left arm: __________ 47
Bust/Chest: _____________ 17 1/2
Neck: ________________
copy these pages for your entire eight
weeks. (Keep in mind that each
215 lbs / ________
Bodyweight/BMI: __________ 29 7%
Bodyfat %: ___________ following week is a repeat of this
first full week.) Or, you can visit
TheLeanSystem.com and download
Total progress made (subtract your final measurements from your beginning measurements)!:___________
the full eight-week journal for free!
___Started
_________from
_______a___36-in
________waist,
________30
_____BMI,
_______and
_____14%
________bodyfat.
___________________________
___________I __got
_____down
_______to
___a___32-in
________waist,
________29
_____BMI,
_______and
_____7%
_____bodyfat.
_____________________
______I’m
____going
_______to
___set _____n_e_w
_____my ____goals
______now!!
________________________________________________
 YOUR FIRST 4 WEEKS... YOUR SECOND 4 WEEKS...
The Lean System The Lean System
Nutrition & Exercise Calendar Nutrition & Exercise Calendar
Name: Goal: Name: Goal:

Month: ___________________________ Start Date: ___________________________ Completion Date: ___________________________ Month: ___________________________ Start Date: ___________________________ Completion Date: ___________________________

SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT
DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE:

C h e ckpoint 1: Workout: Workout: Workout: Workout: Workout: Workout: Checkpoint 3: Workout: Workout: Workout: Workout: Workout: Workout:
Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads, Abs & Cardio Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads, Abs & Cardio
BMI/Body Triceps (Traps) Hamstrings, BMI/Body Triceps (Traps) Hamstrings,
Measurements Calves Measurements Calves

“Reward Day”
Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #25 Workout #26 Workout #27 Workout #28 Workout #29 Workout #30

DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE:

Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout:
Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads, Abs & Cardio Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads, Abs & Cardio
“Reward Day” Triceps (Traps) Hamstrings, Triceps (Traps) Hamstrings,
Calves “Reward Day” Calves

Workout #7 Workout #8 Workout #9 Workout #10 Workout #11 Workout #12 Workout #31 Workout #32 Workout #33 Workout #34 Workout #35 Workout #36

DATE DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE:

Checkpoint 2: Workout: Workout: Workout: Workout: Workout: Workout: Checkpoint 4: Workout: Workout: Workout: Workout: Workout: Workout:
Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads, Abs & Cardio Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads, Abs & Cardio
BMI/Body Triceps (Traps) Hamstrings, BMI/Body Triceps (Traps) Hamstrings,
Measurements Calves Measurements Calves

“Reward Day” “Reward Day”

Workout #13 Workout #14 Workout #15 Workout #16 Workout #17 Workout #18 Workout #37 Workout #38 Workout #39 Workout #40 Workout #41 Workout #42

DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE:

Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Workout: Final
Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads, Abs & Cardio Chest, Biceps, Abs & Cardio Back, Shoulders Abs & Cardio Quads,
“Reward Day” Triceps (Traps) Hamstrings, Triceps (Traps) Hamstrings, Checkpoint:
Calves “Reward Day” Calves BMI/Body
Measurements
Workout #19 Workout #20 Workout #21 Workout #22 Workout #23 Workout #24 Workout #43 Workout #44 Workout #45 Workout #46 Workout #47

Photocopy or download the Calendar and more Daily Worksheets Photocopy or download the Calendar and more Daily Worksheets
at www.TheLeanSystem.com to continue The Lean System Success Plan. at www.TheLeanSystem.com to continue The Lean System Success Plan.

64 65
 The Lean System Success Tr a c k e r ™ Day 1

Do you remember when I said “Progress is made where progress is measured?” Well, tracking your
success starts with making an initial assessment of your current state of health and your physical
appearance. You can start by taking a picture of yourself as well as measuring a few specific body parts.
Although you may not like what you see, I can’t understate the importance of doing this. It’s such a
simple but powerful exercise.
We will do this every two weeks. (I like to call these “Checkpoints.”) This way, you can compare
your current self to your future self and really get a visual sense of the progress you have made along
the way. I’ve always loved this exercise, and I’m certain you will too.

Name: _____________________________________ Today’s Date: __________________

Photo #1 Photo #2 (optional)

This should be a full frontal view. This should be a full rear view.
This should be a full frontal view.

Tape your “current” Tape your “current”

photo here. photo here.
(Double-sided tape works best!) (Double-sided tape works best!)

Please write your “current” body-part measurements here:

(You can use a simple measuring tape or the convenient Myo-Tape™ by AccuFitness).

Waist: ____________ Hips:_____________ Right thigh: ____________ Left thigh: ____________

Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________

Bodyweight/BMI: ___________ /________ Bodyfat %*: ___________

* You can use several different methods to determine your bodyfat percentage. The one I like best is simple bodyfat calipers from
Accufitness.com. They are convenient, easy to use, and really quite accurate. And best of all, it takes only about five minutes—much
faster than many other methods. You can, however, ask your doctor or a personal trainer to measure your bodyfat as well, and they may
be able to help you.

67
 The Lean System Worksheet
The Lean System Worksheet Name: ________________________________________________ Date: ___________________ Cardio/Weight-Training Journal Workout #1 of 47

Status
Time Planned Nutrition: Day 2—Workout #1 ✔= Yes! Did it.

____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Weight Tra i n i n g : C h e s t , B i c e p sE
, TrX
i c eE
ps R C I S E
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Breakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Protein Drink (meal 6):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com

68 69
 The Lean System Worksheet
The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #2 of 47

Status
Time Planned Nutrition: Day 3—Workout #2 ✔= Yes! Did it.

____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Ab Tra i n i n g , Cardio Exe r c i s eE X E R C I S E
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
B reakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Protein Drink (meal 6):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com

70 71
 The Lean System Worksheet
The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #3 of 47

Status
Time Planned Nutrition: Day 4—Workout #3 ✔= Yes! Did it.

____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
EldeXrs,ETraRps C I S E
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Protein Drink (meal 6):
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Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com

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 The Lean System Worksheet
The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #4 of 47

Status
Time Planned Nutrition: Day 5—Workout #4 ✔= Yes! Did it.

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Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com

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 The Lean System Worksheet
The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #5 of 47

Status
Time Planned Nutrition: Day 6—Workout #5 ✔= Yes! Did it.

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Weight Tra i n i n g : Q u a d s , H a mE
s t rX
i n gE R lC
s , Ca ve s I S E
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Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com

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 The Lean System Worksheet
The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #6 of 47

Status
Time Planned Nutrition: Day 7—Workout #6 ✔= Yes! Did it.

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Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com

78 79
 The Lean System Success Tr a c k e r ™ Day 56

FINAL CHECKPOINT

Name: _____________________________________ Today’s Date: ______________

Please include your "current" pictures here:

Photo #1 Photo #2 (optional)

This should be a full frontal view. This should be a full rear view.

Tape your “after” Tape your “after”

photo here. photo here.
(Double-sided tape works best!) (Double-sided tape works best!)

Please write your “current” body-part measurements here:

(You can use a simple measuring tape or the convenient Myo-Tape™ by AccuFitness).

Waist: ____________ Hips:_____________ Right thigh: ____________ Left thigh: ____________

Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________

Bodyweight/BMI: ___________ /________ Bodyfat %: ___________

Total progress made (subtract your final measurements from your beginning measurements)!:___________
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81
 APPENDIX I

Exercise Descriptions
and Photos

Trap
Chest
Shoulder Triceps
Biceps
Back

Abdomen

Hamstring

Quad

Calf
EXERCISES | APPEND IX I EXERCISES | APPEND IX I

The Lean System Success Plan exe rcises are primarily a compilation of basic
yet very effective we i g h t - t raining movements that are to be performed
CHEST EXERCISES
a c c o rding to your exe rcise worksheets. I will go through a rev i ew of these F L AT D U M B B E L L B E N C H P R E S S
Alternate Lifts: • Barbell Bench Press • Cable Press • Smith Machine Bench Press • Machine Press
exe rcises just to clarify what I am referring to by the various exe rcise titles.
The bench press is the king of
all upper body exercises. It prima-
rily works the muscles of the chest,
CARDIO EXERCISES but the shoulders and triceps are
also involved.
Cardiovascular exercise can be performed either outside or
inside, depending on your preference. I t’s really up to you. To start, grab two dumbbells,
lie back so you’re flat on your back
When it comes to outside, cardio exercises that come to on a bench, and position yourself
very securely with your feet flat on
mind are riding a bike, roller blading, running and/or sprinting,
the floor. Grip the dumbbells with
and even trail hiking. These are all great fat-burning activities.
your hands directly over your
S TA RT / F I N I S H MID-POINT
As for indoor cardio exercises, I usually stick to the “basics,” elbows with your arms bent at a 90-degree angle. To perform the exercise, simply push the weight up until your
like jumping rope, step ups on a bench, or boxing; however, arms are straight, directly over your shoulders or mid-chest area. Then, not too slowly but under control, lower
if you belong to a gym or fitness center that only has machines, the weight back to the starting position.
those work great too. Recumbent bikes, stationary bikes, tread-
mills, rowing machines, and elliptical trainers have become TIP: While yo u ’re performing the exe r c i s e , try to keep your back flat on the bench, and do not lift your butt up
very popular lately, and these are all fine to use. off the bench, as this will cause undue stress on the lower back.
Stairmaster When you perform any cardiovascular exercise, it’s best to
F L AT D U M B B E L L F LY E
keep it to three days per week for just 30 minutes per session Treadmill Alternate Lifts: • Cable Flye • Machine Flye
following my Metabolic PEAK Cardio Solution™. Lie back on a flat bench and
Try and do your cardiovascular exercise on non-weight start with a dumbbell in each hand,
training days if you can. If you don’t have time on your non- arms extended directly over your
training days and would rather do cardio exercise on your shoulders with your palms facing
weight workout days, then please do it after your weight- each other. With your elbows
training session, not before (like so many people do!) slightly bent, slowly lower the
dumbbells out to the sides, stopping
when your upper arms are parallel
Performing your cardio exercise before you work out will
to the floor. Maintaining the slight
only deplete your body of the
bend in your elbows, return to the
essential glycogen (energ y ) starting position by following the
reserves it needs to train S TA RT / F I N I S H MID-POINT same arc (sometimes characterized
Stationary Bike intensely. Basically, you’ll be as “hugging a barrel”). The dumb-
exhausted before you train, and bells may touch, lightly, at the top, but don’t slam them together.
you don’t want that to happen.
DUMBBELL BENCH PRESS (INCLINE OR DECLINE)
To begin, start with a three-minute warm up Alternate Lifts: • Smith Machine Incline Press • Incline Cable Press • Plate-Loaded Press Machine (e.g., Hammer Strength)
at an intensity of two just to get your blood Incline and decline dumbbell
moving. For the next three minutes, you’ll dou- bench presses are fantastic exer-
ble your intensity, up to a four. But then for two cises for not only building upper
minutes, you’ll drop it again to your “warm up” Boxing (or lower) pectoral muscles but
intensity level (two). Then you’ll start working a increasing your maximum force on
the bench press.
little harder and get up to a level six for three more minutes. But remember,
this is interval training, so after those three minutes, you’ll lower your inten-
To perform this exercise, lie
sity level to a three for two more minutes. Just continue to follow the chart, back on an inclined or declined
which you’ll find on the “Cardio & Abs” exercise worksheet, until your 30 bench with your two dumbbells as
minutes of cardio have been completed. You’ll find the Metabolic PEAK you did on the flat dumbbell bench S TA RT / F I N I S H MID-POINT
Cardio Solution to be fun and really effective at burning calories and body- press. Then simply drive the dumb-
fat, faster than any other type of cardio you’ve tried or read about. bells up to a lockout position over the chest. It is a good idea to have a spotter on this exercise. Your spotter
should be holding his/her hands underneath your elbows and assisting only when necessary. Please note, the
weights listed on the protocol for dumbbell exercises are per dumbbell.
Jumping Rope
84 85
EXERCISES | APPEND IX I EXERCISES | APPEND IX I

BICEPS EXERCISES TRICEPS EXERCISES

S E AT E D S I N G L E - A R M D U M B B E L L C U R L
Alternate Lifts: • Single-Arm Cable Curl
This exercise is performed in a seated posi-
tion with or without back support.
The seated dumbbell curl is a very effective,
general biceps exercise. The alternating motion
allows more weight to be used.
Perform the exercise using dumbbells, curling
one arm up to a full contraction and lowering back
down, then performing the same motion with the
other arm. The required reps are per arm.
CABLE PUSHDOWN
Alternate Lifts: • Overhead High-Cable Triceps Extension • Overhead Close-Grip Dumbbell Extension
This exercise is performed in the standing posi-
tion with a cable machine of some sort. You can
use a rope, a straight bar, or a V-shaped bar—
whichever you prefer. I use a rope on this exerc i s e .
Lean slightly forward starting with your hands
at about mid-chest height before driving the
weight down until your arms are locked and
you’re really flexing the triceps. Then slowly,
under control, let the weight come back up until
your hands are at chest level. Keep the upper arm
still during the entire exercise.

TIP: While performing this exe r c i s e , try to avo i d TIP: While performing this exercise, try not to let
swinging your arms and using any momentum to your hands come up past your chest. They should
carry the weight. be just above parallel to the floor, before you
S TA RT / F I N I S H MID-POINT
S TA RT / F I N I S H MID-POINT attempt to push the weight back down.
INCLINE DUMBBELL CURL
Alternate Lifts: • Incline Cable Curl
This is a slight variation of the single-arm dumbbell curl (above) and is a fantastic biceps exercise. Take two KICKBACKS
dumbbells, one in each hand, and sit on an incline bench, set at about a 60-degree angle. Hold the dumbbells Alternate Lifts: Stretch-Band Kickbacks
with your palms up throughout the movement. With your elbows slightly behind you, near your sides, curl the Stand beside a flat
dumbbells to the peak of contraction. Lower the weight slowly. bench, and bend your
right knee and place it on
the bench. Lean forward
TIP: Don’t stop halfway down (when yo u ’re in line with your body); get the maximum stretch on your biceps
and place your right
by lowering the dumbbells all the way dow n , until your arms are almost straight, b e f o re coming back up.
hand on the bench. Pick
up a dumbbell with the
left hand.
S TA N D I N G D U M B B E L L C U R L
Alternate Lifts: • Standing Barbell Curl • Standing Cable Bar Curl
To start the exercise,
In the standing position, hold a dumbbell in each hand, with your arms hanging down by your sides, in bend your elbow, holding
front of your hips, with your palms facing forward. Bend your arms, curling up both of the dumbbells at the same the dumbbell about even
time using minimal cheating, all the way up to with your chest. Then S TA RT / F I N I S H MID-POINT
the shoulders. “kick back” your arm until
your elbow is locked out and your arm is parallel with your body. Then slowly return to the starting position. Once
TIP: While performing this exe r c i s e , try to ke e p you have finished all of the reps for the left side of your body, switch position, so your left knee and arm are on the
your upper body straight, and don’t bend for- bench, and your right arm is holding the dumbbell.
ward (or backward) too much while lifting the
weight. TIP: While performing this exe r c i s e , keep your back stationary and your eyes fixed on a spot or object slightly in
front of bench. (In other words, don’t turn your head to either side. Keep looking straight forward.)

S TA RT / F I N I S H MID-POINT

86 87
EXERCISES | APPEND IX I EXERCISES | APPEND IX I

TRICEPS EXERCISES, cont. BACK EXERCISES

BENCH DIPS ONE-ARM DUMBBELL ROW
Alternate Lifts: • Close-Grip Bench Press • Close-Grip Bench Smith Machine Press • Upright Dips (on Parallel Bars) Alternate Lifts: • Iso-Row Plate-Loaded Machine • Seated Cable Single-Arm Row • Bent-Over Dumbbell Row
Stand beside a flat
This is a fantastic bench, and bend your
e x e rcise for building the right knee and place it on
triceps. Sit down on a the bench. Lean forward
bench and place your and place your right
hands, palms down, on hand on the bench. Pick
up a dumbbell with the
each side of your hips.
left hand.
Straighten your legs until
they’re just slightly bent
To start the exerc i s e ,
in front of you. Then lift hold your arm straight
your hips up and off the down, under your left
bench, supporting your shoulder. Keeping your
body with your arms. arm close to your body,
S TA RT / F I N I S H MID-POINT S TA RT / F I N I S H MID-POINT bend your elbow, lift the
weight until the upper
Slowly bend your arms until they’re bent at a 90-degree angle, lowering your hips toward the ground. Then arm is parallel with the floor and the dumbbell is about even with your abs. Slowly lower the dumbbell toward
press up, straightening your arms until your hips are again level with the bench. the ground. Once you have finished all of the reps for the left side of your body, switch position, so your left
knee and arm are on the bench, and your right arm is holding the dumbbell.
TIP: While performing this exercise, be sure to keep your upper body straight, and don’t lean forward.
TIP: Be cautious while performing this exe r c i s e , so as not to rotate your back and shoulders while lifting the
weight. Try to keep your back straight.
OVERHEAD CABLE TRICEPS EXTENSION
A slight variation of this exercise is to remove the bench and bend over at the waist, holding a dumbbell in
Alternate Lifts: • Lying Triceps Extension (EZ Curl Bar) • Overhead Dumbbell Extension • Lying Dumbbell Extension
each hand, as if you are trying to touch the dumbbells to the ground. Then turn your hands slightly inward, so
This is a fantastic tri- the palms of your hands face backward, and pull both of the dumbbells upward, at the same time, toward your
ceps exercise. upper abdomen area. Imagine you have a bar in your hands, trying to make a straight line across the dumbbells.

To begin, set up the

cable machine with a
rope. Standing with your
back toward the weight
stack, grasp one side of
the rope in each hand.
Take one foot, and step
forward so you’re in a sta-
S TA RT / F I N I S H MID-POINT ble position.
Bend forward at the waist, and start with your elbows bent, with your hands just above your head. Drive the
weight forward until your arms reach the lockout position, with minimal elbow flare or motion of the upper arm.
C L O S E - G R I P L AT P U L L D O W N
Alternate Lifts: • Close-Grip Pull-Up
Grab a V-handle bar at a cable pulley sta-
tion, and sit on the seat with your knees placed
under the support. Pull the bar down under
control until it touches the top of your chest.
Make sure the upper back does the work and
you’re not swaying back to involve your lower
back. Then slowly let the weight go back up,
extend the arms, and really feel your lat mus-
cles get a full stretch.
TIP: While performing this exercise, try to ke e p
your eyes positioned on the pulley or on the
ceiling. Also, try to keep your chest slightly
raised, especially when you bring the weight
d ow n , to get a full contraction of your back
muscles.
S TA RT / F I N I S H MID-POINT

88 89
EXERCISES | APPEND IX I
BACK EXERCISES, cont.
S TA RT / F I N I S H
WIDE-GRIP LAT PULLDOWN
Alternate Lifts: • Wide-Grip Pull-Up
This is a great exercise to
develop the outer back muscles.
Grab a long pull-down bar
with a wide overhand grip, and
sit on the seat with your knees
placed under the support. Pull
the bar down under control
until it almost touches the top
of your chest. Make sure the
upper back does the work and
you’re not swaying back to
involve your lower back. Then
let the weight go back up slowly, extending the arms, and really feel your lats get a full stretch.
S TA RT / F I N I S H
CLOSE-GRIP SEATED CABLE ROW
Alternate Lifts: • Iso-Row Plate-Loaded Machine
This back exercise is performed on a cable
machine, with the cable running parallel to the
floor.
Sit upright, with your abs held tightly, and pull
the bar to your abs as you slightly arch and con-
tract your back muscles.
As you let the weight back to its starting posi-
tion, control the negative portion of the lift, keep-
ing tension on the back and shoulders. Stretch the
back, but do not bend at the waist. (In other words,
don't make your lower back do the work.)
MID-POINT
S TA RT / F I N I S H MID-POINT
PULL-UP (CHIN-UP)
Cable pulley machines are commonly used in
place of pull-ups because of the ability to change
the resistance on the machines. Plus, many people
simply cannot do pull-ups adequately. But it is
worth the effort to practice until you can perform
this exercise using your bodyweight.
A variety of grips can be used, including wide,
parallel, narrow, and reverse grips. When doing
any pull-up exercise, always keep the head vertical
and your shoulders tight. Control your body during
the lowering motion.
TIP: Relaxing at the bottom, especially during wide
MID-POINT pulls, can cause serious damage to the shoulders.
EXERCISES | APPEND IX I
SHOULDER EXERCISES
S E AT E D D U M B B E L L P R E S S
Alternate Lifts: • Seated Barbell Press • Seated Overhead Machine Press
The shoulder press works the muscles of the
shoulders and upper back. This exercise can be
performed seated on a flat bench or on one with
a backrest. I prefer to use a backrest because it
keeps the stress off my lower back and focuses
my effort on the whole shoulder.
Start with one dumbbell in each hand, with
the weights held at about shoulder height with
the palms facing forward. Press the weight up
overhead (both arms at the same time), continu-
ing to keep the dumbbells directly over the
shoulders. (The dumbbells should not touch at
the top of the movement.) Then slowly lower the
weight to the starting position.
S TA RT / F I N I S H MID-POINT
R E V E R S E D U M B B E L L F LY E
Alternate Lifts: • Reverse Pec-Dec Flye • Reverse Cable Flye
First, with a dumbbell
in each hand, bend for-
ward from your hips,
lowering your entire
upper body, so your back
is almost parallel to the
f l oor. Bring the dumb-
bells toward your feet,
near the floor, about
shoulder width apart.
Raise the dumbbells
straight out to the sides
S TA RT / F I N I S H MID-POINT until your hands are
about the same height as
your shoulders, keeping a slight bend at the elbow. Hold the dumbbells in this position for a second, palms fac-
ing down, and then let them down slowly.
Try not to raise your upper body while doing this exercise; otherwise, it will put unneeded stress on your
lower back. The slower you go on this exercise, the better.
TIP: Also, while performing this exercise, try to keep your eyes fixed in front of you. (It’s easy to drop your head
and look down, but this disrupts your form.)
91
EXERCISES | APPEND IX I EXERCISES | APPEND IX I

LEGS (QUADS) LEGS (QUADS), cont.

B A R B E L L S Q U AT LEG PRESS
Alternate Lifts: • Smith Machine Squat • Simulated Squat Machine Press • Dumbbell Squat Alternate Lifts: • Hack Squat • Simulated Leg Press Machine
The squat is one of the most productive exer- This can be a produc-
cises you can do. It is performed by positioning tive leg exercise provided
a barbell at a spot just below the traps and above you have access to a
the rear deltoids. It does not belong on your neck good leg press. Some of
or on top of your traps! Your feet should be posi- the older leg presses are
tioned just outside shoulder width. not well designed and
can place damaging
To perform the exercise, bend your knees and stresses on your joints.
carefully lower the hips down to a point where Most of the popular 45-
the hip joint breaks parallel with the knee joint, degree angle sleds are
and then drive the weight back up to the stand- good.
ing position.
S TA RT / F I N I S H MID-POINT After getting firmly
When lifting heavy weights on this exerc i s e , situated in the leg press
I recommend having a competent spotter. Done machine, placing your feet about shoulder width apart (with your toes slightly pointed outward), the weight can
correctly and safely, the squat will not injure be slowly lowered to a point where the top of the thighs touch the abdominal area. Then the weight should be
S TA RT / F I N I S H MID-POINT your knees but will actually help prevent injury. pushed out to a point just before a full lockout position of your knees. Use a full range of motion on this exer-
cise, or you won’t enjoy maximum (or even minimal) benefits.
TIP: While performing this exe r c i s e , it is important that you concentrate on keeping your head straight (slightly
up), your chest should be lifted up slightly, and your abs slightly contracted. Also, when lowering the weight, TIP: Be sure to keep your back flat to the bench, and slightly raise your chest, to ensure proper form and avo i d
don’t allow your upper body to lean too far forwa r d , as this can cause undue stress on your lower back. a ny potential injuries.

LEG EXTENSION
Alternate Lifts: • Reverse Leg Extension Machine DUMBBELL LUNGES
Leg extensions are great for getting defini- Alternate Lifts: • Barbell Lunges, Walking Lunges, Step-Ups
tion in the quads (thighs), and particularly for With a dumbbell in each hand by your side,
strengthening the area around the knees. step your feet so they’re about three feet apart,
with your front foot flat on the floor. Bend both
To begin, take a seat on a leg extension legs, lifting your back heel off the floor, until
machine and hook your legs underneath the your front leg is parallel with the floor and your
lever mechanism. Extend your legs until they’re back leg is nearly touching the ground.
straight in front of you until locked out (getting
a complete contraction), but don’t allow your- As you bend your legs, always think in
self to lift off and cheat up the weight. Then terms of 90-degree angles. That is, in the bottom
lower the weight slowly until your feet come to position, the thigh of your front leg will be at a
under your knees and the thighs are fully 90-degree angle with your calf. And your hip
stretched out. Make sure you really focus on the should be directly over the back knee, again
top, getting a tremendous peak contraction for with your thigh at a 90-degree angle with your
every repetition. calf.

S TA RT / F I N I S H MID-POINT Straighten your legs and repeat, doing the

prescribed number of reps for that leg before S TA RT / F I N I S H MID-POINT
switching so the opposite leg is in front. Then
repeat the exercise for that leg.

Or, you can alternate legs, such that you perform one repetition for one leg and then switch to perform
another rep with the other leg. Continue until you reach the desired number of repetitions on each leg.
Personally, I prefer alternating legs whenever I’m doing lunges.

TIP: While performing this exercise, try to avoid leaning forward as you lower your body, keeping your torso
upright and straight.

92 93
EXERCISES | APPENDIX I EXERCISES | APPENDIX I

LEGS (HAMSTRINGS) ABDOMINAL EXERCISES

LEG CURL SWISS BALL SIDE CRUNCHES
Alternate Lifts: • Standing Leg Curl Machine Alternate Lifts: • Swiss Ball Crunches
Staying flat on the Lie back on a Swiss ball with
machine, curl your legs your feet flat and your body forming
up as far as possible, a 45-degree angle with the ball.
until the hamstrings get a Cross your hands and place them on
peak contraction. your upper chest.

Release and lower the

weight under control
back to the starting posi-
tion. Hold on to the han-
dles or even the bench
itself to keep yourself
from coming up off the
bench. Leg curls should be done through the fullest range of motion possible.
S TA RT / F I N I S H MID-POINT
S T R A I G H T- L E G G E D D U M B B E L L D E A D L I F T
Alternate Lifts: • Bent-Legged Barbell Deadlift • Straight-Legged Smith Machine Deadlift
While this lift involves a lot of muscles, it is
an excellent exercise for developing the ham-
strings. However, caution should be taken if you
have had any lower back injuries.
Visualize the rib cage being
drawn down and in toward the
pelvis when the abdominals contract
as you curl your left shoulder toward
S TA RT / F I N I S H MID-POINT your right knee, and then your right
shoulder to your left knee, alternat-
ing sides with each rep. Keep your head and neck stable. Both the contraction and the eccentric (i.e., lowering)
phase should be slow and precise.
CAUTION: Don’t put your hands behind your head. This leads to poor form and possible injury.
CRUNCHES
Alternate Lifts: • Reverse Crunches
Lie flat on your back on an exer-
cise mat or on a flat bench with your
arms crossed over your chest.

S TA RT / F I N I S H MID-POINT
CALF EXERCISES
S TA N D I N G C A L F R A I S E S
Alternate Lifts: • Machine Calf Raises (Standing/Seated)
Well-defined calves are a sign of a well-
developed, complete physique, but they don’t
come easy. One of the most effective ways to build
impressive calves is with standing calf raises.
Stand and place your toes on a block, with
your heels extended out into space with a dumbbell
in each hand. Lower your heels as far as possible
toward the floor. You should keep your knees some-
what bent throughout the exercise, so you work the
lower area of the calves as well as the upper, and
feel the calf muscles stretch completely. At the top
of the movement, drive up on your toes as far as
possible to get a great peak contraction.
Grip the dumbbells shoulder width apart,
with your arms vertical. You may want to start by
doing these off the floor to limit your range of
motion. As you increase your flexibility, you can
do these off a block, platform, or a bench. Keep
your head up and your knees slightly bent.
( D o n ’t lock them out!) Pull slowly upward, keep-
ing the dumbbells close to your legs all the way
up. If the dumbbells get away from your body, it
places too much stress on the back.
TIP: N ever do less than six reps with this exe r-
cise, and always keep your form strict.
S TA RT / F I N I S H MID-POINT
Imagine pulling your belly but-
ton toward your spine, as you con-
tract your abs. Focusing completely
on the abdominal muscles, roll your
upper body up and toward your hips,
just until your shoulders lift off the
mat or bench. While keeping your
S TA RT / F I N I S H MID-POINT
abs tight, slowly lower your upper body until your shoulders are again flat on the bench or the mat.
LEG LIFTS
Alternate Lifts: • Hanging Leg Raises
Lie on your back on a flat or slightly inclined
bench, and grab the bench firmly with both hands.
Start with your legs slightly bent (but straight out), so
your thighs are about parallel to the floor and your
toes are pointed. Keep your knees and your feet close
together to reduce unnecessary motion.
Slowly contract the abdominals, focusing on rais-
ing the legs up until they are perpendicular to the
floor. (Let the abs do the work.) Lower your legs
slowly to the starting position, maintaining constant
tension on the abs.
CAUTION: Don’t perform this exercise quickly;
excess momentum can cause you to lose proper
S TA RT / F I N I S H MID-POINT form and may lead to lower back injury.
TIP: During all abdominal exercises, it is important that you breathe out during the concentric (i.e., flex i n g / ex t e n-
sion) move m e n t , and breathe in during the eccentric (i.e., relaxing) move m e n t .
 APPENDIX II

Fun, Delicious,
Healthy Recipes
Eating can be fun. It should be delicious.
And, it doesn’t have to be all that compli-
cated to prepare food either. I’ll admit,
though, I am not the world’s best chef. I
have, however, learned that preparing
healthy, balanced meals can be easy and
not take a lot of time. Other than cooking
egg-white omelets and oatmeal, opening
up a can of tuna, or barbequing chicken
on the grill, I’ve never been that great at
preparing gourmet meals. But that all
changed, about seven years ago, when I
met my wife, Julia.

Raised in the South (in Virginia), Julia

learned traditional, home-style
cooking early on. Now, through
trial and error, she’s learned
how to slightly “alter” her
recipes to make them
healthier yet still retain all of
their flavor. She then teamed
up with her friend—and culi-
nary specialist—Stella Juarez,
and they assembled step-by-step
recipes that even a clumsy cook like myself
could prepare. Plus, as you’ll soon find out,
these meals are so delightful, your entire
family can enjoy them while eating smart!
 RECIPES | APP EN DIX II RECIP ES | APP ENDIX II

B ee f & B uf falo F UN , DE L I CI OU S, H E ALT HY R E CI PE S B ee f & B uff alo F UN , DE L I CI OU S, H E ALT HY R E CI PE S

Grilled London Broil Brick House Beef Kabobs (4 servings)

Served with Green Beans and Sweet Potato (4 servings) Here’s a delicious way to get the protein blocks you’ll need to Directions
preserve muscle tone and lose fat. These kabobs can be grilled Mix marinade ingredients in a glass bowl; set aside. Prick meat
Meat Ingredients Sweet Potato Ingredients
on an indoor electric grill too. Be sure to turn them so all sides chunks with fork and soak in marinade overnight if possible.
1 small to medium London broil 4 small sweet potatoes
cook evenly. Place alternating pieces of meat and vegetables on the skewer
salt and pepper Butter Buds
sticks. Grill to desired temperature (ensuring the meat is
cinnamon
Ingredients cooked through) and serve.
Directions salt and pepper
1 pound top round, cut in 1-inch cubes
Heat grill to medium heat or preheat oven to broil. Season
1 large onion, cut in chunks Modifications
meat with salt and pepper (or other preferred seasoning) by Directions
1 small red bell pepper, cubed Pineapple chunks, cherry tomatoes, eggplant, corn, or squash
rubbing seasoning into meat lightly with your fingertips. Make Bake sweet potatoes in oven or on grill for 45 minutes or until
1 small green bell pepper, cubed are also terrific vegetables to skewer onto kabobs.
sure you cover both sides. Grill for 12 to 18 minutes, depend- tender when pierced with fork. Add Butter Buds, cinnamon,
8 whole mushrooms
ing on the thickness of the meat. Or broil for 11 to 17 minutes, and salt and pepper to taste.
4-8 skewers (soak wooden skewers overnight) Nutritional Info (per serving)
again depending on the thickness.
Calories — 183
Nutrition Info (per serving)
Marinade Carbohydrates — 11 grams
Green Bean Ingredients: Calories — 264
1/2 cup reduced-sodium soy sauce Protein — 27.1 grams
1/4 teaspoon minced garlic Carbohydrates — 21 grams
1 tablespoon white wine or red wine vinegar Fat — 3.4 grams
1/4 teaspoon light oil Protein — 20 grams
1/2 teaspoon ground ginger Fiber — 2.5 grams
2 cups green beans (cleaned and snipped) Fat — 9 grams
3 cloves of garlic, finely chopped
salt and pepper
3 ounces light beer
1 tablespoon onion powder
Directions
In a nonstick skillet, add minced garlic to light oil. Sauté for
two minutes. Turn heat to high and sear beans until bright
green. Salt and pepper to taste.

Blackened Buffalo Pitas Wisconsin Pot Roast Packets (4 servings)

Served with Strawberry, Spinach, and Apple Salad (4 servings) These meat and potato packets are similar in taste to a pot roast Tip: You can purchase foil packets in several sizes at the gro-
but are much more convenient. These pot roast packets are cery store for use in packet meals of all sizes. Try using them
Buffalo Ingredients Directions
easily prepared by those with limited kitchen skills. for chicken and shrimp dishes or for mixed vegetable side
1 pound ground buffalo (made into 4 patties) Combine all salad ingredients in a large bowl. In a separate
dishes too.
2 tablespoons blackening seasoning bowl, mix together applesauce, sour cream, cinnamon, and
Ingredients
2 whole-wheat pitas (cut into halves) salt and pepper. Pour dressing over salad and toss well. Keep
1 pound top round cut into 1-inch cubes Nutritional Info (per serving)
salad chilled until ready to serve.
1 large baking potato (or sweet potato), cut into chunks Calories — 250
Directions
1 medium yellow onion, chopped Carbohydrates — 27.4 grams
Preheat grill to medium heat or heat a nonstick skillet. Coat Nutritional Info (per serving)
1 green bell pepper, sliced into rings Protein — 27.7 grams
each side of burger with blackening seasoning. Grill patties Calories — 324
3/4 cup sliced carrots Fat — 3.3 grams
until they reach desired temperature. Carbohydrates — 50 grams
seasoning of choice (e.g., salt-free steak seasoning or salt and Fiber — 3.9 grams
Protein — 16 grams
pepper)
Salad Ingredients Fat — 4.5 grams
2 cups baby spinach
Directions
1 apple (cleaned and sliced)
Preheat oven to 350 degrees. Lay out large pieces of aluminum
1 cup strawberries (cleaned and sliced)
foil and place equal amount of all ingredients on one side of
1 small orange bell pepper (cleaned and sliced)
foil. Fold foil inward at all seams to form a packet, allowing foil
to tent slightly on top to allow room for steam. Pinch all edges
Dressing for Salad
closed. You do not need to add liquid. Bake packets on cookie
1/2 cup applesauce
sheet or in shallow baking dish for 45 minutes.
1/4 cup fat-free sour cream
1/4 teaspoon cinnamon
salt and pepper to taste

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B ee f & B uf falo F UN , DE L I CI OU S, H E ALT HY R E CI PE S B ee f & B uff alo F UN , DE L I CI OU S, H E ALT HY R E CI PE S

Sweet Cayenne Pepper Beef Fillet Basic Methods for Cooking Lean with Beef (continued)
Served with Wild Rice, Mixed Vegetables, and Marinara (4 servings)
ROASTING
Fillet Ingredients Vegetable Ingredients
Roasting beef means cooking a whole slab of beef “dry” in the oven.
1 teaspoon cayenne pepper 1 cup water
1 teaspoon brown sugar 1 large squash (cleaned and sliced)
1 teaspoon coarse salt 1 large zucchini (cleaned and sliced) To roast beef: Set the meat on a rack inside a pan to ensure it cooks evenly. It should be basted occasionally with broth or its
1 teaspoon freshly ground black pepper 1 medium onion (cleaned and sliced) own juices. (Basting with plain water will dry it out.) Cook times will vary according to how well done you prefer your meat
4 three-ounce fillets 1 cup marinara sauce and if you’ve used specially labeled “lean” or “light” beef, which takes 1/3 less time to cook than regular meats. Follow the
wild rice instructions in the recipes or your manufacturer’s instructions for best results.
Directions
Directions In a steamer or shallow skillet, add one cup of water. Cook Suggested Cuts for Roasting: top round roast, rump roast (sirloin top butt roast), rib or rib eye roast, tenderloin roast
Preheat grill to medium heat or preheat oven to broil. In a vegetables until desired tenderness is reached (three to five
small bowl, mix together cayenne pepper, brown sugar, salt, minutes). In a separate bowl, combine cooked vegetables with GRILL
and black pepper. Rub each side of fillet with seasonings. Then your favorite marinara sauce.
Grilling is a method of cooking beef over an open flame or with an intense heat source. Often meat is rubbed with spices or mari-
grill fillet for 13 to 15 minutes or to desired temperature or
nades before grilling. Steaks should be 1 to 1 1/2 inches thick and fillets up to two inches thick.
broil 13 to 16 minutes or to desired temperature. Nutritional Info (per serving)
Calories — 398.5
Prepare wild rice according to label instructions. Carbohydrates — 42 grams To grill beef: If you are grilling outdoors, your charcoal should be ash gray, and you should only be able to hold your hand over
Protein — 28.5 grams the grill for three or four seconds. The thickest pieces of meats should be placed at the coolest section of the grill because they will
Fat — 15 grams need longer to cook. Cook to desired doneness.

Suggested Cuts for Grilling: rib eye steak, 92% to 96% extra lean ground beef, flank steak, steak tenderloin, tenderloin fillet, New
York strip, London broil, sirloin steak/top butt

BROIL
Broiled meat is cooked at a very high temperature (500 degrees F). At such high temperatures, it cooks very fast, so you must watch
your meat closely until you have a handle on broiling (to avoid eating charcoal!).

To broil beef: Set rack three to four inches from top heat coils for meats up to 1 1/2-inches thick and four to five inches away for
cuts up to 2 1/2 inches thick. Set oven temperature to “broil” (500 degrees F). Meat should be placed on a rack and turned when
Basic Methods for Cooking Lean with Beef the first side has browned. It will take less time for the second side to brown.

Suggested Cuts for Broiling: New York strip, rib eye steak, London broil, sirloin steak/top butt, steak tenderloin
Try some of these tried-and-true methods for reducing the amount of fat and calories in prepared beef dishes:

STIR “FRYING”
BRAISE
Stir-fried meats are typically cooked in oil, but oil is not necessary. All you really need is a little moisture to prevent the meat from
Braising is a method of producing very tender beef. It’s similar to making a stew, except only the bottom 1/3 or so of the meat rests
sticking until it is cooked.
in liquid. The remainder of the meat cooks with steam from the liquid. Any liquid that remains from cooking a braised dish can
be used to make a sauce to drizzle over the meat.
To stir fry: Use a nonstick wok or pan sprayed with nonstick cooking spray and use the natural fat of the meat, apple juice, low-
sodium/nonfat broth, liquid aminos, or cooking spray to cook meat. Add vegetables after meat has cooked.
To braise beef: Brown both sides at a high temperature, place it in a roasting pan filled 1/3 to 1/2 with water and vegetables,
and cook at 300 degrees until the meat pulls apart (usually within about three hours).
Suggested Cuts for Stir Frying: tenderloin, flank steak (most popular), rib eye, top or eye of round strip steak (cut thin), sirloin
top butt
Suggested Cuts for Braising: top round, eye of round, sirloin tip round roast, flank steak

STEW
Stewing is a method of cooking beef by immersing it completely in liquid. The liquid becomes part of the “soup.” Unlike a roast,
stew meat should be cut into small chunks before cooking.

To stew beef: Cut beef into cubes and brown it at high heat (some like to dust it in flour, but you can skip that step) in a very tiny
amount of olive oil. Add meat and vegetables to a large soup pot and cover halfway with water. The remaining liquid can be broth,
canned tomatoes, wine, or a combination of all three. Simmer it (do not boil) until cooked, or cook in a crock-pot set at low while
you’re out or just busy for the day. Add herbs toward the last hour of cooking for even more flavor.

Suggested Cuts for Stewing: top round roast, eye of round roast, sirloin tip round roast

100 101
 RECIPES | APPENDIX II RECIP ES | APP ENDIX II

C hi ck en & Tur ke y F UN , DE L I CI O US , HE A LT HY R E CI P E S C hi ck en & Tur ke y F UN , DE L I CI O US , HE A LT HY R E CI P E S

Turkey Triano (4 servings) Roasted Garlic Cornish Game Hens

Now you have something other than turkey sandwiches to Directions Served with Fat-Free Sour Cream Potatoes & Butter Head Lettuce Salad (2 servings)
make with Thanksgiving leftovers! This is a lean, lightly- Preheat oven to 375 degrees. Combine flour, ground pepper,
Hen Ingredients Directions
breaded turkey just right for chicken parmesan or chicken-fried and half of the parsley in a medium bowl and mix well. Dip
2 Cornish game hens Boil potatoes in water until tender when pierced with fork.
steak aficionados. The turkey cutlets are served with a won- turkey cutlets in egg whites and then dip each side in the dry
2 roasted garlic cloves Remove from water. Then combine potatoes, milk, sour
derful white wine and cream sauce, fresh mushrooms, and mixture until well coated. Spray both sides with nonstick cook-
salt and pepper cream, salt, pepper, and butter substitute (two to three table-
diced roma tomatoes. ing spray and bake cutlets for about 20 to 30 minutes or until
spoons). Mix together with a mixer until smooth and fluffy.
coating is crisp and juices run clear. (Cooking time will vary;
Directions
Ingredients slices won’t take as long.) While the turkey is cooking, heat a
Preheat oven to 375 degrees. Rub inside of hen with 2 cloves Salad Ingredients
4 tablespoons whole-wheat flour sauce pan or large skillet over medium-high heat. Bring white
of garlic and salt and pepper. Then salt and pepper to the out- small head butter head lettuce (cleaned and pulled apart)
1/4 teaspoon fresh ground pepper wine and onions to a simmer; add soup and remaining pars-
side of the hen. Bake at 375 degrees for 50 to 60 1 medium carrot (cleaned and chopped)
2 tablespoons fresh parsley (or 1 teaspoon dried) ley. Reduce heat and cover. Allow sauce to simmer while
minutes or until juice runs clear when hen is pierced. 1 small tomato (cut into small pieces)
1 pound boneless turkey breast cutlets or slices turkey cooks. Serve turkey on a serving platter with sauce
1 cucumber (sliced)
2 egg whites, beaten poured over the top. Garnish with tomato and mushroom
Potato Ingredients 1 small red onion (sliced)
1/2 cup white table wine slices.
3 medium white russet potatoes (clean well but leave the skin rice wine vinegar or lemon wedge as dressing
2 tablespoons onions, diced finely
on)
1 can reduced-sodium, low-fat cream of mushroom soup Tip: Leftover cooked turkey can be stored in the refrigerator
1/4 cup skim milk Directions
1/2 cup roma tomatoes, seeded and chopped for three to four days. If wrapped well, it can be stored in the
1/2 cup fat-free sour cream Combine all ingredients, toss, and serve.
1/2 cup fresh mushrooms, sliced freezer for up to four months.
salt and pepper
Butter Buds or Molly McButter Nutritional Info (per serving)
Nutritional Info (per serving)
Calories — 400
Calories — 224
Carbohydrates — 22 grams
Carbohydrates — 17.2 grams
Protein — 56 grams
Protein — 31.4 grams
Fat — 9 grams
Fat — 3.3 grams
Fiber — 2.8 grams

Stewed Curry Chicken Every Day Chicken Picks

Served over Mushroom Couscous with Steamed Broccoli (4 servings)
Chicken Ingredients
1 carrot (diced—about 1/2 cup)
2 shallots (diced)
4 boneless, skinless chicken breasts
1 cup water
2 tablespoons curry powder
couscous
1 cup mushroom of your choice (cleaned and diced)
Directions
In a large skillet, add enough oil to lightly coat the pan (remove
any excess). Add carrots and shallots and sauté them for three
minutes. Remove the vegetables from the pan and set aside.
Add chicken to the hot skillet and cook over medium heat for
about 20 minutes until chicken is cooked through. Return the
vegetables to the skillet. Add water and curry powder and sim-
mer on low heat for 10 minutes. Salt and pepper to taste.
While this Guide provides a wealth of easy-to-prepare dishes, there are times when even chopping up vegetables is too time con-
Prepare couscous according to directions on the label, and suming. These suggestions make preparation a snap and do not call for any special ingredients. Just pull out your chicken, trim the
add diced mushroom when recipe is five minutes from being fat, and add any of the below:
done. Top with chicken and vegetable mixture.
• Tabasco: Tabasco sauce, garlic powder, onion powder, and black pepper
Broccoli Ingredients
1 cup water • Italian: Add a variety of Italian herbs (rosemary, basil, tarragon, arugula) and/or a few tablespoons of stewed tomatoes
1 bunch broccoli
• Lemon-Pepper: Use salt-free lemon-pepper seasoning or squeeze real lemon and pepper onto the chicken
Directions
In a shallow skillet, bring 1 cup water to a boil. Add broccoli. • Lemon-Dill: Use salt-free lemon-pepper seasoning and dill or squeeze real lemon juice, dill, and pepper onto the
chicken
Reduce heat, cover, and steam for three minutes.
Nutritional Info (per serving) • Vinaigrette: Use a tablespoon of Balsamic vinegar or Balsamic dressing per four-ounce portion of chicken
Calories — 342
• Spicy Tex-Mex: Use prepared salsa or chili powder
Carbohydrates — 26 grams
Protein — 48 grams
• Garlic-Pepper: Crushed garlic, garlic powder, or minced garlic (from a jar) and fresh ground pepper
Fat — 4 grams

• Lemon-Rosemary: Lemon juice, rosemary, and a bit of garlic powder

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 RECIPES | APPENDIX II RECIPES | APP ENDIX II

F ish & Se af oo d F UN , DE L I CI OU S, HE ALT HY R E CI PE S F ish & Se af oo d F UN , DE L I CI OU S, HE ALT HY R E CI PE S

Tuna Steaks with Lite Wasabi Mayonnaise Grilled Teriyaki Salmon (4 servings)
Served with Sautéed Spinach and Acorn Squash (4 servings) Sometimes it’s the simplest dish that can win a life over to for a few minutes to allow it to reduce and thicken. Grill or
healthier eating. Indulge yourself with a special treat by allow- bake salmon for five to seven minutes per side, grilling with the
Tuna Ingredients 3 cups spinach (cleaned and chopped)
ing this teriyaki salmon dish to marinate overnight and toasting skin side up first (if fillet has skin). Be sure to lay a small piece
4 three-ounce tuna steaks salt and pepper to taste
the sesame seeds in a pan prior to adding to the teriyaki. of foil down on the grilling surface if you’re grilling outdoors.
light oil
Serve salmon with a spoonful of hot teriyaki glaze drizzled
1 tablespoon sesame seeds Directions
Ingredients over the top.
salt and pepper to taste In a nonstick skillet, add minced garlic to oil. Sauté for two
1/4 cup reduced-sodium soy sauce
minutes. Add spinach and sauté together until spinach is
1 1/2 teaspoon crushed garlic (about 3 cloves) Tips: No juice? The brown sugar or honey traditionally
Directions slightly wilted. Salt and pepper to taste.
3 tablespoons apple juice added to teriyaki for sweetness has been replaced by the
Preheat grill to medium heat or oven to broil. Lightly coat each
3 tablespoons Kentucky bourbon (may substitute with lemon natural sweetness of apple juice. The light acidic nature of
side of tuna steak with light oil. Mix sesame seeds, salt, and Squash Ingredients
juice) the apple juice doubles as a tenderizing agent as well.
pepper and gently rub into the steaks. Grill tuna for approxi- 2 medium acorn squash (cut in half with seeds removed)
1/4 teaspoon ground ginger However, you can replace the apple juice with equal
mately 15 to 20 minutes or until desired temperature is Butter Buds
1 pound salmon fillets amounts of bourbon and reduced-sodium soy and two pack-
reached. Or broil 15 to 20 minutes, again until desired tem- cinnamon
1 teaspoon sesame seeds (optional) ets of artificial sweetener if you prefer.
perature is reached. Splenda (or preferred sugar substitute)
3 tablespoons green onions, chopped
Nutritional Info (per serving)
Wasabi Mayo Ingredients: Directions
Directions Calories — 214.75
1/2 cup fat-free mayonnaise Prepare squash in shallow pan with water covering the bottom
Combine soy, garlic, juice, bourbon, and ginger in a small Carbohydrates — 4 grams
2 teaspoons Wasabi paste (in the tube) of the pan (1/2 inch). Cook for 40 to 45 minutes or until ten-
bowl and whisk together. Marinate salmon in mixture for at Protein — 25.5 grams
1/4 teaspoon sesame seed oil der. Cut skin away from squash. Season with Butter Buds,
least 20 minutes, overnight if possible. Reserve leftover mari- Fat — 7.25 grams
Splenda, and cinnamon.
nade for glazing. While the fish is marinating, prepare the rice Fiber — trace
Directions
or a salad side dish if desired. Stir in sesame seeds and green
In a small bowl, combine mayonnaise, Wasabi paste, and Nutritional Info (per serving)
onions and cook over very low heat until just before ready to
sesame seed oil. Mix well. Calories — 217
serve the salmon. Just before serving, bring marinade to a boil
Carbohydrates — 15 grams
Spinach Ingredients Protein — 24 grams
1/4 teaspoon minced garlic Fat — 7 grams
1/4 teaspoon light oil

Sea Bass With Ginger, Shallots, & Lite Soy Sauce

Served with Long-Grain Brown Rice and Seasoned Steamed Broccoli (4 servings)
Salmon with Spicy Sweet Sauce
Served with Basmati Rice and Blanched Asparagus (4 servings) Fish Ingredients
4 three-ounce sea bass steaks Directions
Salmon Ingredients Directions 1 teaspoon light olive oil Bring water and salt to a boil, and add rice. Cover and simmer
4 three-ounce pieces of pink salmon Bring water and salt to a boil, add rice, and reduce heat. 4 sheets aluminum foil for 25 minutes. Rice is done when tender and fluffy.
spray oil Simmer for 20 minutes or until rice is tender and fluffy. 1 shallot (chopped)
4 sheets aluminum foil 2 tablespoons pickled ginger (drained and chopped) Steamed Broccoli Ingredients
1 teaspoon sesame oil Asparagus Ingredients 1 tablespoon lite soy sauce 1 cup water
2 tablespoons rice vinegar 1 cup water 1 bunch of broccoli
1 bunch of asparagus Directions
Directions Preheat grill to medium heat or oven to 500 degrees. Directions
Preheat grill to medium heat or oven to 375 degrees. Lightly Directions Lightly brush the bottom side of the fish with light olive oil. In a shallow skillet, add one cup water and bring to a boil. Add
coat the bottom side of the fish with oil and place it on an alu- In a shallow skillet, bring two cups of water to a boil, add Place fish on the aluminum foil and pile all other ingredients broccoli, cover, and cook for three minutes or until broccoli
minum sheet. In a separate bowl, mix sesame oil and rice vine- asparagus, and cover. Blanch for three minutes. Immerse on top. Wrap the fish and grill or bake approximately reaches desired tenderness.
gar. Using a basting brush, heavily coat top of fish with the oil asparagus in ice water. 20 minutes.
and vinegar mixture. Grill or bake fish approximately 15 to 20 Nutritional Info (per serving)
minutes, depending on how well done you like your fish. Nutritional Info (per serving) Tip: For every 2-inch thickness of fish, cook for 10 minutes. Calories — 299
Calories — 336 Carbohydrates — 44 grams
Tip: For every two-inch thickness of fish, cook for 10 minutes. Carbohydrates — 44 grams Long-Grain Brown Rice Ingredients Protein — 17 grams
Protein — 23 grams 2 cups water Fat — 6.3 grams
Basmati Rice Ingredients Fat — 8 grams pinch of salt
2 cups water 1 cup rice
pinch of salt
1 cup basmati rice

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F ish & Se af oo d F UN , DE L I CI OU S, HE ALT HY R E CI PE S Veg eta ria n F UN , D E LI CI O US , HE A LT H Y R E C IP E S

Fresh Shrimp and Broccoli (4 servings) Penne with Tofu

Don’t order out when you can prepare your stir-fry dishes at home! (4 servings) Served with Fresh Spinach and Sun-Dried Tomatoes (4 servings)

Ingredients Tip: Try adding drained, canned water chestnuts, bamboo Ingredients Directions
1 1/2 teaspoons minced garlic (about 3 cloves) shoots, or bean sprouts to this dish. 1 cup penne pasta Bring water to a brisk boil. Add pasta and cook until tender
1/2 cup reduced-sodium chicken broth 3 ounces firm tofu, drained (gently squeeze out all moisture (about eight minutes). Drain and cool pasta. At the same time,
1 pound medium shrimp, peeled and de-veined Nutritional Info (per serving) with a paper towel) cook tofu in a nonstick skillet with 1/4 teaspoon of olive oil.
1/2 cup onion, sliced Calories — 153 1/4 teaspoon olive oil Add salt and pepper (or other preferred seasoning) to taste.
2 cups broccoli, chopped Carbohydrates — 7 grams salt and pepper to taste Cook until tofu is brown and crispy (about 8 to 10 minutes).
3/4 cup snow peas, fresh or frozen and thawed Protein — 26 grams 1 cup fresh spinach (cleaned and chopped) Chop fresh spinach and sun-dried tomatoes. Then combine all
Fat — 2.3 grams 1 teaspoon sun-dried tomatoes (in olive oil) ingredients.
Directions Fiber — 23 grams
Sauté garlic in broth for one minute. Add shrimp and vegeta- Nutritional Info (per serving)
bles and continue simmering until shrimp is white, broccoli Calories — 184
has softened, and onions are translucent. Carbohydrates — 23.9 grams
Protein — 11.3 grams
Fat — 5.5 grams

It’s Tuna Time!

Tuna has long been a favorite protein source for muscle builders, dieters, and athletes. It’s cheap, fast, portable, and pre-portioned Grilled Tofu and Veggie Pita Sandwich (4 servings)
in convenient sizes. The fact is, it is a great source of protein and omega-3 essential fats, and it even makes a great snack. Solid Ingredients Directions
white albacore can taste great all by itself if it fits your budget. If not, here are a few “straight outta the can” recipes you can use 12 ounces firm tofu (cut into strips) Preheat grill or skillet to medium heat. In a plastic bag, com-
to bring a little life to your next can of chunk tuna or even canned chicken. For variety, salmon may be used in these simple com- 1/4 teaspoon olive oil bine all ingredients, except pitas. Shake well to make sure
binations. 1 yellow squash (cleaned and sliced) everything is seasoned well. Pour the contents of the bag into
1 zucchini (cleaned and sliced) the hot skillet. Cook for 15 minutes or until crispy and brown.
• Lemon-Pepper Tuna: Lemon juice and fresh ground pepper or sprinkle with lemon-pepper seasoning 1 yellow onion (cleaned and sliced) Spoon into pita bread and serve.
1 tomato (cleaned and sliced)
• Balsamic Tuna: Balsamic vinegar and fresh ground pepper 1 teaspoon garlic salt and pepper to taste Nutritional Info (per serving)
2 whole-wheat pitas (cut into halves) Calories — 265
• Mustard-Dill Tuna: Dill, one tablespoon mustard, and chopped celery
Carbohydrates — 45.4 grams
• Southwest Tuna: One tablespoon nonfat mayo, 1/4 of an Anaheim green chile, black pepper Protein — 15.2 grams
Fat — 4.08 grams
• Honey-Mustard Tuna: One to two tablespoons honey mustard

• Tuna Fried Rice: Sauté cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with
butter flavored nonstick spray. Mix in tuna and serve.

• Tuna-Stuffed Tomato: Mix one tablespoon nonfat mayo, pepper, and tuna and stuff inside a tomato. Top tomato with
a slice of mozzarella cheese and bake in a toaster oven until the cheese melts.

• Old El Paso Tuna: One heaping tablespoon of salsa or one tablespoon of chopped green chile peppers

• Tuna Italiano: One tablespoon Italian dressing or olive oil vinaigrette, fresh ground pepper
Chickpea Salad with All the Extras (4 servings)
Ingredients Directions
• Tuna Piccata: One teaspoon capers, lemon juice, 1/2 teaspoon parsley, fresh ground pepper
1 can chickpeas (a.k.a. garbanzo beans), drained and rinsed In a medium-sized bowl, combine all ingredients. For best
• All-American Tuna: One tablespoon fat-free mayo, one chopped pickle, 1/2 stalk chopped celery or onion 1 can kidney beans, drained and rinsed results, place in refrigerator for about two hours, so the flavors
1 small onion (diced) combine. (This dish keeps well if the container is sealed
• Texas Tuna: One tablespoon BBQ sauce 1 tomato (diced) tightly.)
1 zucchini (diced)
• Tuna Melt: One tablespoon fat-free mayo, one ounce cheese melted on top 1/4 cup green olives (diced) Nutritional Info (per serving)
fresh chopped parsley Calories — 275
• Tuna Parmesan: Mix in one tablespoon catsup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs or a fresh chopped oregano Carbohydrates — 52 grams
crushed cracker, top with one ounce low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts. salt and pepper to taste Protein — 14 grams
Fat — 2.25 grams
• No-Time Tuna: One fork, one glass of water, one can o’ tuna
Fiber — 11.25 grams

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Veg eta ria n — F UN , D E LI CI O US , HE A LT H Y R E C IP E S S ala ds , Si des , S na ck s, & S au ce s F UN , DE L I CI O US , HE A LT HY R E CI P E S

Steamed Broccoli with Lemon and Garlic (8 servings) Protein Nutrition Bar (Healthy Snacks) (10 servings)
(Salad—Vegetable) A nice snack at a mere fraction of the cost of packaged protein Bake until edges are crisp and browned. Cut into 10 bars and
Fresh broccoli was not eaten in my home when I was a child. Modifications bars and none of the glycerin, preservatives, or sugar. These store in an airtight container or freeze. *If you find you want a
When I started to eat healthy, I made an adult decision to try You can pan toast the sesame seeds for a tasty flavor addition. low-fat bars are rich in fiber and taste great. Served with a pro- moister consistency, add a little more applesauce to the recipe.
it… without cheese sauce. I had a dish similar to this in a Try toasting a cup to store in the cupboard for several months tein drink, they make a well-balanced meal.
restaurant and was disappointed to discover I’d missed out on of use. Tip: Did you know you can replace the oil in a recipe with
23 years of eating this amazing vegetable. It’s since become a Ingredients an equal measure of applesauce? Applesauce will add the
favorite. Tip: If you could eat only a single vegetable, broccoli would 3 1/2 cups quick oats same moisture but not the added fat or calories, and it won’t
be a wise choice. Just a single 25-calorie cup of broccoli is 1 1/2 cups powdered nonfat milk alter the flavor.
Ingredients loaded with almost three grams of fiber, 137% of the mini- 4 scoops chocolate protein powder**
5 cups fresh broccoli, cut mum daily Vitamin C requirements, and a little calcium! 2 egg whites, beaten Nutritional Info (per serving)
2 lemons, cut into wedges 1/4 cup orange juice Calories — 140
3 cloves minced garlic (or 2 teaspoons of water-packed Nutritional Info (per serving) 1/4 cup natural applesauce* Carbohydrates — 23 grams
minced garlic) Calories — 166 1 teaspoon vanilla Protein — 15 grams
1 teaspoon toasted sesame seeds (optional) Carbohydrates — 22 grams 1 cup sugar-free pancake syrup Fat — .5 grams
fresh ground pepper to taste Protein — 11 grams Fiber — 4 grams
Fat — 3.4 grams Directions **The brand of protein used in this recipe contains 200
Directions Fiber — 1.25 grams Preheat oven to 325 degrees. Mix all dry ingredients in bowl calories, 4 grams carbs, 44 grams protein, 2 grams fat, and 2
Steam or microwave broccoli a few minutes before mealtime. and blend well. In separate bowl, combine egg whites, orange grams fiber per serving.
Squeeze lemon juice over broccoli, add garlic, and toss. juice, applesauce, vanilla, and sugar-free syrup. Blend well.
Sprinkle with sesame seeds if desired. Stir liquids into dry ingredients until mixed. The consistency
will be thick and similar to cookie dough. Spread batter on
baking sheet coated with nonstick spray, or use a 9x12 baking
dish if you want a thicker bar.

Fresh Salad 101

Selecting greens:
Iceberg lettuce contains little nutritional value because it consists of mainly water. Select greens that are dark and leafy, like
green leaf, red leaf, romaine, or mixed baby greens for your salads instead. Leafy greens offer valuable fiber, which many of
our diets are lacking.
Homemade Oven Beef Jerky (Healthy Snack) (20 servings)
Storing greens: This recipe is for a basic jerky you can make even if you don’t Modifications
Make a big base salad to use all week. When you get home from the store, wash, dry, and tear the leaves. Place a damp own a smoker—it bakes right in your oven. This isn’t a cost- For spicy jerky: Add three or four teaspoons of red pepper
paper towel on top of the greens and store them in a covered bowl so they will stay fresh. Use this as a base and add various saving recipe, but it’s better tasting, natural, and won’t have flakes to the marinade.
items to it as you desire and your schedule permits. any of the added preservatives. You can also control the
sodium level by reducing the amount in the marinade. For teriyaki jerky: Use reduced-sodium teriyaki marinade
Make a meal: instead of soy; add a quarter cup of brown sugar or brown
Add cooked chicken, tuna, beef, egg whites, favorite vegetables, lean ground beef and salsa, leftover fajitas, or other items to Ingredients sugar replacement to marinade.
your green salad base throughout the week for an easy meal. 3 pounds flank steak
1/2 cup reduced-sodium soy sauce Tip: Wait to make this recipe until you find a large cut of
Best dressed: 2 tablespoons Worcestershire sauce flank steak, London broil, or top round on sale or priced for
Heaviness can overtake a great meal when the greens are drenched in ranch dressing. You can easily make your own olive 3 tablespoons liquid smoke quick clearance. These meats are perfect for making into
oil and vinegar dressing or even a vinaigrette. 3 teaspoons fresh cracked black pepper jerky. It never hurts to ask the butcher if he’s about to mark
3 teaspoons garlic powder down any meat.
To make basic vinaigrette: 3 teaspoons onion powder
Whisk one tablespoon Dijon mustard, one-half tablespoon olive oil, and three tablespoons Balsamic vinegar and season to Nutritional Info (per serving)
taste with pepper. Directions Calories — 113
Remove all fat from the beef. Cut beef into thin slices (quarter- Carbohydrates — <1 gram
To make flavored vinaigrette: inch or less), slicing against the grain. (Or for a tougher, Protein — 19 grams
Simply substitute different types of vinegars or add herbs to the basic recipe. Red wine and raspberry vinegars, finely minced chewier jerky, slice with the grain.) Combine all ingredients in Fat — 3.6 grams
garlic or shallots, basil, rosemary, thyme, or oregano are just a few options you can try in your own vinaigrette. a covered dish and marinate overnight in your refrigerator. Fiber — 0 grams
After marinating, preheat oven to 150 degrees, and place a
cookie sheet lined with paper towels on the bottom rack. Insert
toothpicks into the ends of the beef strips and hang them from
the top grill rack. Keep the oven door cracked slightly open so
water vapor can escape. Cook for six to eight hours.

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S ala ds , Si des , S na ck s, & S au ce s F UN , DE L I CI O US , HE A LT HY R E CI P E S B re ak fas t F U N, DE L IC I OUS , H E ALT HY R E CI PE S

Papa Bear’s Sweet Potato “Fries” (4 servings) (Side Dish — Carbs) Hearty Oatmeal Pancakes (2 servings)
The sweet potato is lower on the glycemic index than the reg- Modifications Pancake mixes use just enough whole-wheat flour to take Tips: Beating the egg whites into a stiff foam is what makes
ular potato with more fiber to keep you full. This makes the Instead of garlic powder, sprinkle cooked sweet potato fries advantage of an unsuspecting consumer who doesn’t notice these pancakes so fluffy. If you do not have a hand mixer or
sweet potato a good choice of carbohydrate for those who with cinnamon and Splenda for a sweet treat. that “white flour” is one of the main ingredients. The recipe blender, whisk the whites as best you can.
monitor their blood sugar levels. While baked sweet potatoes below is devoid of white flour and is actually cheaper to make
are great too, this provides an interesting variation. Nutritional Info (per serving) because it can be made from ingredients you’ve already got in Double Do It—When preparing good food like these oat-
Calories — 121 your cupboards. The oats in this recipe provide an extended meal pancakes, it’s smart to double the recipe and freeze the
Ingredients Carbohydrates — 27.5 grams source of energy and a special taste that comes only with the extra portions in individual measures. This saves money and
1 pound sweet potatoes, cut into fry wedges Protein — 1.9 grams effort of cooking from scratch. time and ensures you get optimum nutrition even when
nonstick cooking spray Fat — .3 grams you’re in a bit of a rush.
garlic powder Fiber — 3.4 grams Ingredients
1 cup soy milk or water Modifications:
Directions 3/4 cup quick oats Blueberry pancakes: Add 1/4 cup blueberries (fresh or
Preheat oven to 350 degrees. Spray sweet potatoes with cook- 4 egg whites thawed) to recipe, omit cinnamon.
ing spray. Bake for 30 to 35 minutes, flipping them once dur- 3/4 cup oat flour (store bought or made by grinding oatmeal in Oat-n-nut pancakes: Add 1 1/2 tablespoons diced pecans,
ing cooking. Sprinkle with garlic powder. your blender) walnuts, or almonds to recipe.
2 teaspoons baking powder Whole-grain pancakes: Replace quick oats with multigrain
1/2 teaspoon salt hot cereal.
2 packets Splenda or other sugar replacement
1 teaspoon cinnamon Nutritional Info (per serving—5 pancakes)
Sugar-Free BBQ Sauce (Healthy Sauces) (6 servings) nonstick spray Calories — 307
Carbohydrates — 47.5 grams
Barbeque sauce is a wonderful marinade for grilling or serving Directions Directions Protein — 19.5 grams
over chicken, beef, and shrimp. However, a mere two table- Combine all ingredients in saucepan and bring to a full boil. Heat soy milk (or water) until hot; stir in oats and set aside. Fat — 4.5 grams
spoons can cost you nine grams of sugar and 20% of your Cover and simmer for at least 20 minutes. Allow to cook Beat egg whites into a stiff foam with hand mixer or blender Fiber — 5.3 grams
daily sodium allotment. This homemade barbeque sauce can uncovered until reduced to desired thickness. Remove from and reserve. Mix the remaining dry ingredients together and
be made quickly from common kitchen ingredients and does heat and store in covered container in the fridge until ready to stir in oatmeal/milk mixture. Fold in egg whites until mixture is
not contain the added sugar or high sodium of store-bought use. well blended. Spray pan with nonstick spray, and cook pan-
sauces. cakes until browned on both sides.
Suggested Uses
Ingredients Marinade, grilling sauce, or sauce base
1 eight-ounce can reduced-sodium tomato sauce Sloppy Joes: Mix with one pound extra lean ground beef
2 cups water BBQ Chicken: Mix with shredded chicken breast
1/4 cup Worcestershire sauce BBQ Beef: Mix with shredded top round beef
1/2 medium yellow onion, finely minced
Omelet Supremo (1 serving)
1/4 cup red wine vinegar Nutritional Info (per 1/4 cup serving) Omelets are more than a Sunday morning pleasure; they’re Directions
3 teaspoons chili powder Calories — 20 also a perfect way to consume protein when you’re in a hurry. Beat eggs and egg whites together and cook in skillet sprayed
2 teaspoons paprika Carbohydrates — 5 grams This particular omelet illustrates the common sense of learning with nonstick cooking spray. Top with cheese and season with
1 teaspoon fresh ground pepper Protein — .5 grams to prepare breakfasts that are simple to make in a few minutes. red pepper flakes.
Fat — 0 grams
Ingredients Nutritional Info (per serving)
2 whole eggs Calories — 292
4 egg whites Carbohydrates — 4 grams
Lean Guacamole (8 servings) (Healthy Dips) 1 slice (1 ounce) low-fat Muenster cheese Protein — 33 grams
One of the more interesting parts of cooking healthy is the dis- Directions red pepper flakes to taste Fat — 15 grams
covery of substitutions that allow us to continue enjoying our Puree avocado, green beans, sour cream, garlic, and lemon Fiber — 0 grams
favorite foods. This is one of those strange ideas that really juice in blender or food processor. Transfer guacamole base to
works! The fat in the avocado is not unhealthy except in bowl and stir in the salsa and diced tomato. Season to taste
excess. This recipe stretches out the guacamole and has just with fresh cracked pepper and salt.
3.3 grams of fat per serving, allowing the enjoyment without
the guilt. Modifications
You can add finely diced red or yellow onion to the guacamole
Ingredients for added flavor.
1 medium avocado, peeled and cubed
1 1/4 cup frozen green beans, thawed Nutritional Info (per serving)
1/4 cup fat-free sour cream Calories — 52
2 cloves garlic, pressed or minced Carbohydrates — 5.9 grams
juice of one lemon Protein — 1.1 grams
3 tablespoons chunky salsa Fat — 3.3 grams
1 small tomato, diced Fiber — 1 gram
fresh ground pepper to taste

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 RECIPES | APPENDIX II RECIPES | APP ENDIX II

B re ak fas t F U N, DE L IC I OUS , H E ALT HY R E CI PE S P ro tein /Me al-R e pla ce m en t N ut ritio n Sh ak es F U N, D E LI C IO US , HE A LT H Y R E C IP E S

Eat Your Oatmeal Death by Chocolate Peaches & Cream Delight

One of the best quick breakfasts you can prepare is a bowl of oatmeal. Not only is it economically priced and easy to make,
Ingredients Ingredients
it’s also versatile. Instead of buying a box of 10 packets for twice the price of a large container, try some of these delicious
1 serving (2 scoops) Eat-Smart Base 1 serving (2 scoops) Eat-Smart Base
and frugal ideas.
16 ounces water 12 ounces water
2 Snackwell Sugar-Free Chocolate Sandwich cookies 1/2 cup frozen (or fresh) peaches
These oatmeal variations pack more energy and flavor than pre-packaged oats without the 13 or more grams of refined sugar.
1 sheet chocolate graham crackers (4 small squares) 1/2 cup vanilla-flavored soy milk
• Apple-Cinnamon: Add chopped apple or a few teaspoons of natural, unsweetened applesauce to oatmeal and cook. 1 tsp International Foods Suisse Mocha instant coffee 3 vanilla wafers (reduced fat)
Sprinkle with cinnamon.
• Maple Brown Sugar: Instead of real brown sugar, you can use sugar-free pancake syrup and a dash of cinnamon. Directions Directions
There is also a brown sugar replacement newly available. Mix one serving of Eat-Smart powder with 16 ounces of water. Mix one serving of Eat-Smart Base with 12 ounces of water.
• Fruit and Cream: Add a little soy milk or vanilla protein powder and a few strawberries or blueberries to oatmeal, or Then add Snackwell chocolate cookies, chocolate graham Then add frozen peaches, soy milk, vanilla wafers, and three ice
mix in a teaspoon of sugar-free preserves. crackers, Suisse Mocha mix, and three ice cubes. Blend at cubes. Blend at high speed for 45 seconds, serve, and enjoy!
• Maple-Walnut: Add one tablespoon sugar-free pancake syrup and a few chopped walnuts. high speed for 45 seconds, serve, and enjoy!
For a smaller shake, simply mix 1 scoop of Eat-Smart Base
• French Vanilla: Add one teaspoon vanilla, a splash of low-fat soy milk, and a packet of Splenda.
For a smaller shake, simply blend 1 scoop of Eat-Smart Base with 6 ounces of water, 1/4 cup peaches, 1/4 soy milk, and
• Cinnamon-Raisin: Try using a few dashes of cinnamon, a splash of sugar-free maple syrup, and a teaspoon of raisins with 8 ounces of water, 1 Snackwell cookie, half a sheet (2 2 vanilla wafers.
instead of flavored packets. small squares) of chocolate graham crackers, and half a tea-
• Protein Boost: Stir in one scoop of your favorite protein powder. spoon of Suisse Mocha mix. Nutritional Info
• Butter-Pecan: Add a drip of imitation butter flavor, teaspoon of butter substitute, or a few sprinkles of Butter Buds and Calories | Protein | Carbs | Sugars | Fat
a teaspoon of chopped pecans. Nutritional Info
• Other Grains: Try a multi-grain hot cereal, five- or seven-grain hot cereal, or oat bran for a little change of pace. Any Calories | Protein | Carbs | Sugars | Fat 398 | 43.38 | 39 | 15.5 | 12
of the flavor varieties listed above work well with these complex carbohydrate hot cereals.
460 | 41 | 50 | 13.5 | 14
Oatmeal on the go?
If you buy oatmeal in packets under the guise of convenience, remember they only contain a third of a cup of oatmeal. A
snack-sized sandwich bag has just enough room for a true half-cup-sized serving of oatmeal. You can quickly pack a few with
no need to measure and store them in the pantry for days when you need to grab and go.

Chocolate Banana Crunch Key Lime Pie (Pudding!)

Protein/Meal-Replacement Breakfast Nutrition Shake Ingredients
1 serving (2 scoops) Eat-Smart Base
16 ounces water
Tropical Fruit Smoothie (post-workout) 2 Snackwell Sugar-Free Chocolate Sandwich cookies
1/2 banana
Ingredients 1 sheet low-fat graham crackers (4 small squares)
1 serving (2 scoops) Eat-Smart Base
2 scoops Strawberry Cheesecake Flavor Enhancer Directions
1/2 cup frozen or fresh strawberries Mix one serving of Eat-Smart powder with 16 ounces of
1 serving (2 scoops) 3-XL water. Then add Snackwell cookies, banana, graham crack-
ers, and three ice cubes. Blend at high speed for 45 seconds,
Directions serve, and enjoy!
Mix one serving of Eat-Smart powder with 16 ounces of
water. Then add 2 scoops of Flavor Enhancer, 1/2 cup of For a smaller shake, simply mix 1 scoop of Eat-Smart Base
strawberries, 2 scoops of 3 - X L, and three ice cubes. Blend at with 8 ounces of water, 1 Snackwell cookie, 1/4 of a banana,
high speed for 45 seconds, serve, and enjoy! and half a sheet (2 small squares) of graham crackers.
For a smaller shake, simply mix 1 scoop of Eat-Smart Base
with 8 ounces of water, 1 scoop of Flavor Enhancer, 1/4 cup Nutritional Info
of strawberries, 1 scoop of Meta-CEL 3-XLcubes. Calories | Protein | Carbs | Sugars | Fat
450 | 42 | 54 | 21.5 | 11
Nutritional Info
Calories | Protein | Carbs | Sugars | Fat
Ingredients
1 serving (2 scoops) Eat-Smart Base
16 ounces water
2 tablespoons frozen, concentrated lime juice
3 reduced-fat vanilla wafers
1 teaspoon Butter Buds
3 tablespoons instant vanilla sugar-free pudding** (or for a
shake, use 1 tablespoon instant pudding)
Directions
Mix one serving of Eat-Smart powder with 16 ounces of
water. Then, add lime juice, vanilla wafers, Butter Buds,
vanilla pudding, and three ice cubes. Blend at high speed
for 45 seconds, serve, and enjoy!**
* This recipe makes one to two servings, depending on the
size of your shake.
**Let stand for 10 minutes to make pudding.
Nutritional Info
Calories | Protein | Carbs | Sugars | Fat
420 | 38.38 | 55 | 35.5 | 6.8

358 | 39.5 | 28 | 12 | 11

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 RECIPES | APPENDIX II RECIPES | APP ENDIX II

P rot ein /Me al-R e pla ce m en t N ut ritio n Sh ak es F U N, D E LI C IO US , HE A LT H Y R E C IP E S P rot ein /Me al-R e pla ce m en t N ut ritio n Sh ak es F UN , D E LI C IO US , HE A LT H Y R E C IP E S

Eat-Smart®, Total Nutrition Shake

Troubleshooting the Protein Shake
Available in eight sinfully delicious flavors (my favorite is Peanut Butter Cups)
We’ve all got our own quirky taste and texture preferences, even for simple protein shakes. Here are a few tips you may find use-
Chocolate Peanut Butter Cup Banana Cream Pie Cookies & Cream ful in preparing your favorite protein shakes.

• If your shake is too thin: try adding a few ice cubes, frozen fruit, or a tablespoon of sugar-free instant pudding mix to
Nutritional Profile: Nutritional Profile: Nutritional Profile: thicken it.
Calories: 260 Calories: 280 Calories: 290
Protein: 39g • If it’s too thick: Some protein mixes have guar gum or other artificial thickeners in them. To use up less favorable protein
Protein: 38g Protein: 38g
powders, you can make shakes using only a half-serving, mixing in a regular whey protein to cover the protein gap.
Carbs: 16g Carbs: 16g Carbs: 19g
Fats: 6g Fats: 8.5g Fats: 8g
• If it’s not creamy enough: Try using a tablespoon of sugar-free pudding mix.
Sugars: 2g Sugars: 4g Sugars: 5g
• If it’s not “foamy” or frothy enough: Extend the whip time in the blender to fluff the shake.

• If it won’t dissolve: Solubility is usually related to the particular brand of protein. Your best option is to first blend your
liquid and ice and slowly add the protein to the blender. Look for an “instantized” protein that blends easily to avoid the
problem all together.

• If it’s not sweet enough: Add a packet or two of Splenda or a small piece of fruit. Fruit sugar is 70% sweeter than sucrose
(table sugar); a little fruit goes a long way in providing sweetness.

• If the vanilla flavor isn’t rich enough: A 1/2 teaspoon of imitation vanilla flavor or 1/4 teaspoon vanilla extract will
Strawberry Cheesecake Double Vanilla Ice Cream Glazed Cinnamon Roll enhance the vanilla flavor without adding calories. Alternatively, you could add a tablespoon of sugar-free instant vanilla
pudding.

Nutritional Profile: Nutritional Profile: Nutritional Profile: • If the chocolate flavor isn’t rich enough: A teaspoon of real cocoa powder will give you a nice chocolate flavor without
Calories: 300 Calories: 280 Calories: 300 adding the sugar that comes with using chocolate syrup. This is a great idea for those who only purchase one flavor of pro-
Protein: 39g Protein: 38g Protein: 39g tein at a time because you can add cocoa to vanilla protein to make rich chocolate shakes.
Carbs: 13g Carbs: 14g Carbs: 22g
Fats: 11g Fats: 9.5g Fats: 7.5g • If it sticks to the blender glass: Always add the liquid to your blender or shaker first. When blending thicker shakes, try
Sugars: 1g Sugars: 4g pouring the protein into the blender as it whirls or lightly pushing the powder down with a spoon to ensure it mixes.
Sugars: 2g
• If it’s “to go”: To cut down on dishes and make a handy “to go” shake, you may be able to use a pint or quart Mason jar
in place of your blender pitcher. Simply remove the blending attachment from the pitcher; if it twists onto the jar (like a jar
cap), it will work. Put your drink ingredients into the jar, twist on the blending assembly, turn the jar top-down so the
blending attachment fits onto the blender, and hit the switch. Voila!

Iced Mocha Latte Mint Chocolate Chip

■ ■ ■
Nutritional Profile: Nutritional Profile:
Calories: 280 Calories: 310
Protein: 39g Protein: 39g Recipe Sources:
Carbs: 15g Carbs: 20g
Fats: 9.5g Many of these recipes were borrowed with permission from Stella’s Kitchen: Creative Cooking for Fun, Flavor, & a Lean, Strong
Fats: 9g
Sugars: 5g Body by Stella Juarez, © 2003, and additional recipes have been excerpted from Julia Adele’s Healthy, Delicious, Gourmet
Sugars: 2g
Recipes for Active Parents by Julia Adelé, found in Real SOLUTIONS magazine, © 2005.

■ ■ ■

Directions for Use: Add two level scoops of E a t - S m a r t Base powder to 16 oz of cold water or skim or soy milk. Use more or less liquid, depending
on preferred thickness. Add in two full scoops of desired Eat-Smart Flavor Enhancer. Mix for 45 seconds in a blender, serve, and enjoy. If you want a Visit www.TheLeanSystem.com for more “Healthy Recipes”
smaller shake, simply add one scoop of Eat-Smart Base powder to 8 oz of liquid, and combine one scoop of your desired Flavor Enhancer, blend, and and to find support, every step of the way!
serve. For optimal results, drink at least TWO to THREE Eat-Smart shakes a day.

114 115
We Are Here to Help You Succeed
I’d like to thank you for your interest in The Lean
System Success Plan, our iSatori supplements, and
for taking the time to read through this Plan. It was
constructed for you. And with all sincerity, I wish
you the absolute best in health, life, and reaching
your goals. I will do whatever it takes to help you.
You can think of me as your “coach!” But remem-
ber, when you do reach your goals, whenever that
may be, please share your story with me. It’s your
wonderful story of success that inspires not only me
but thousands of other people to follow in your
footsteps. I can’t wait to hear from you!
As always, if you have any additional questions
or need expert advice on training, nutrition, or sup-
plements, please feel free to call my company. We
can be reached between the hours of 8:00 a.m. and
6:00 p.m., Monday through Friday, MST, by calling
toll-free: 1 - 8 6 6 - 6 8 8 - 7 6 7 9. Or, you can always
email us at info@iSatoriTe ch . c o m, and one of our
qualified Fitness Experts will gladly help you out. I
w o u l d n ’t have it any other way!
116
To find ongoing support, motivation, and con-
tinual expert advice, please come join me and our
community of over 200,000 people who, much
like you, are seeking the right information to
build a better body and live a healthier life. We ’ r e
here for you, and you can find us any time at
w w w. R e a l S o l u t i o n s M a g . c o m
Gratitude
In life, success can be measured in many ways. As for me, I’ve always measured my personal success by the
quality of enduring and loving relationships. And, professionally, by the number of lives I am able to positively
impact as a result of my work. So, to be quite frank, I feel very successful. Yet, success does not happen in iso-
lation. And this book was no exception.
With that said, I would like to extend my deepest gratitude to all those whose contributions to this book made
it a success:
First, to my loving family—my beautiful wife, Julia Ann, who is my guiding source of light and my soul mate;
my two little princesses, Lane and Elle, who teach me valuable lessons about life every day; my Mother and
Father, who, thankfully, taught me early on to value family above all else.
Then, there were those “behind the scenes” friends, clients, and co-workers who are equally responsible for
the creation of this book. I am eternally grateful for their support. (May the Universal Law reward you tenfold!)
These outstanding people are:
Bruce Williams, for your patience and persistence and for ensuring that every page looked like the vision
we set for it; Sue Mosebar, for your wonderful editing skills and the many recommendations you made along
the way; Marty Reddy, Marina Popelka, Barry Ratzlaff, David Silbaugh, and Shari Friedman, for allowing me
to share your truly inspirational stories, for once again reminding me why I love what I do so much, and for
continually inspiring others to walk in your footsteps; the Phillips family—Bill, Shawn, Shelly, and espe-
cially BP, for the educational experience they provided me (BP, you will be deeply missed); James O’Byrne,
for always setting the record straight and finding the most current science to use as our basis for sound evi-
dence; Shawn Wingate and Linda O’Byrne, for your expert advice and insight into the “Exercises”; Marc u s
Knodle, for so eloquently laying out our first draft; Kay Evans, for making sensible words out of my hiero-
glyphics; Dennis Lane, David Haskell, and Chris Ward, for your engaging photographs found throughout
our chapters; my TEC Group, for teaching me the discipline to “finish what I start”; Douglas Kalman, for
trusting enough in me to lend your name to our project and for your many contributions to fat-loss and obe-
sity research; Maurice Brisebois, for your unparalleled passion to this industry—you’re “one of a kind”;
James McFarland, a good friend who recently passed in a kayaking accident in our home town of Golden,
Colorado, for fueling my passion to lift weights (I miss you, buddy); and to Charles Atlas and his funny lit-
tle cartoon advertisement, found in most comic books, who originally inspired me to build my best body.
And most of all, I’d like to thank you, the reader of this book, for investing your precious time in me and for
trusting that I will guide you on the right path. Thank you.
This book is dedicated to all those
who seek to build the best body
their genetics will allow.
117