PART 1: How to Lose Fat
01:57 How to Use This Tape
02:56 The Physiology of Fat Loss
10:04 Strategy for Fat Loss (at max sustained fat burn rate)
11:04 Action Plan for Fat Loss (at max sustained fat burn rate)
13:18 Time Tables
13:44 Weekly Time Table
14:45 Daily Time Table
17:04 Mandatory Late Night Snack
17:20 Use of Time Tables
17:47 Phase 1: Preset Body for Burning Fat
18:15 Phase 2: Burn Fat
24:54 Phase 3: Lock In New Fat Level
PART 2: Reference Appendix (View part 1 first.)
26:23 How to Eat
27:17 How to Substitute Meals
28:19 The Meals
28:26 Wake Up Metabolism Jump Start Drink
28:58 Breakfast: (Phase 1- 29:31)(Phase 2- 29:46)(Phase 3- 30:02)
30:10 Carb Snack
30:29 Lunch: (Phase 1- 30:43)(Phase 2- 31:00)(Phase 3- 31:13)
31:21 Dinner: (Phase 1- 31:50)(Phase 2- 32:06)(Phase 3- 32:18)
32:26 Late Night Snack
33:14 Avoiding the Ingestion of Sucrose
33:40 How to Exercise
36:01 The Anaerobic Exercises
38:41 The Aerobic Exercises
39:32 Metabolism Jumpstart Workout
40:12 Main Workout, “Anaerobic”
41:37 Main Workout, “Aerobic”
42:13 How to Modify the Program to Fit Your Schedule
43:19 How to Modify the Program If you Are an Athlete
44:39 Credits and Acknowledgements
01:57 How to Use This Tape
02:56 The Physiology of Fat Loss
10:04 Strategy for Fat Loss (at max sustained fat burn rate)
11:04 Action Plan for Fat Loss (at max sustained fat burn rate)
13:18 Time Tables
13:44 Weekly Time Table
14:45 Daily Time Table
17:04 Mandatory Late Night Snack
17:20 Use of Time Tables
17:47 Phase 1: Preset Body for Burning Fat
18:15 Phase 2: Burn Fat
24:54 Phase 3: Lock In New Fat Level
PART 2: Reference Appendix (View part 1 first.)
26:23 How to Eat
27:17 How to Substitute Meals
28:19 The Meals
28:26 Wake Up Metabolism Jump Start Drink
28:58 Breakfast: (Phase 1- 29:31)(Phase 2- 29:46)(Phase 3- 30:02)
30:10 Carb Snack
30:29 Lunch: (Phase 1- 30:43)(Phase 2- 31:00)(Phase 3- 31:13)
31:21 Dinner: (Phase 1- 31:50)(Phase 2- 32:06)(Phase 3- 32:18)
32:26 Late Night Snack
33:14 Avoiding the Ingestion of Sucrose
33:40 How to Exercise
36:01 The Anaerobic Exercises
38:41 The Aerobic Exercises
39:32 Metabolism Jumpstart Workout
40:12 Main Workout, “Anaerobic”
41:37 Main Workout, “Aerobic”
42:13 How to Modify the Program to Fit Your Schedule
43:19 How to Modify the Program If you Are an Athlete
44:39 Credits and Acknowledgements
The Fat Loss Formula
The Fat Loss Formula
...Maximum Burn Rate
...Maximum Burn Rate
...Maximum Burn Rate
...Maximum Burn Rate
Factors that affect human body shape - How efficient fat loss works - How to raise your resting
metabolism - How the body uses carbohydrates, proteins and fats for energy - Ketosis, the Krebs
cycle and the correct biochemical environment for efficient fat burn - How to achieve maximum
sustained fat burn rate over the longest sustained time period - By-passing the body’s starvation
protection systems that reduce metabolic rate
metabolism - How the body uses carbohydrates, proteins and fats for energy - Ketosis, the Krebs
cycle and the correct biochemical environment for efficient fat burn - How to achieve maximum
sustained fat burn rate over the longest sustained time period - By-passing the body’s starvation
protection systems that reduce metabolic rate
Overcoming discomfort - Mandatory day off: Eat whatever you want - The critical importance of
not breaking the momentum of the schedule - The biochemical importance of not making up for
the day off - “Phantom Fat”: The necessity of disregarding “fat” that is not fat - The correct way to
monitor your progress
not breaking the momentum of the schedule - The biochemical importance of not making up for
the day off - “Phantom Fat”: The necessity of disregarding “fat” that is not fat - The correct way to
monitor your progress
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