This Course has been designed for those that want to be different. You want to STAND OUT from the pack. You want the body with the CUT SIX PACK and the LEAN TONED MUSCLE that all the everyone will envy. You want to be able to take your shirt off and LOOK TOTALLY AWESOME!
If you want to lose weight, strip the fat and cut up read this now!
Have you recently gotten into fitness and followed a program you found in a magazine or online only to find out that it didn't really deliver the goods?
IF YOU'RE STRUGGLING TO GET YOUR DREAM BODY, WHATS YOUR CURRENT SITUATION?
Are you the typical fitness nut who upped your training schedule and shrunk your portions down only to be wondering why eating 6 small meals a day is taking so long to get that ripped lean physique?
Have you jumped on the LOW CARB BAND WAGON and upped your training in an attempt to cut the fat. Only to be sick of having limited food choices, low energy, short temper and a beast like tendency to binge on carbohydrates on free days?
Maybe your that guy who's been hitting the gym HARD trying to pack on some kilos, eating Mass Amounts of Fast Food only to find nothings working?
We want to put an end to all your frustrations and completely change the way you look in the shortest time possible!
WE CAN HELP YOU skip the painful steps of finding out what really works and show you how to build that elusive lean body.
What you can expect:
This is a package that will deliver the results
We will help you set up your fitness ROAD MAP that will set you on the right path for you and your lifestyle.
What time of the day do you train? morning? mid day afternoon late at night? We will show you how to eat no matter what time you train in order to increase your energy and get the fastest results possible without having to give up the FOODS YOU LOVE!
We will set you up with the right training for your goals because we are all different. Your needs and wants are not the same as the guy next door.
What it's not about:
This isn't about going on a crazy eating regime of steamed fish and broccoli.
Definitely not about long boring waste of time cardio workouts.
Who this is perfect for:
People who are looking to Build Lean Muscle, Strip the Fat and Cut up in the shortest time possible. No Empty promises Just results.
Who this isn't for:
This isn't for the person sitting on the fence not to sure if this is for them.
You cant commit to a minimum of 3 training session per week don't bother.
If your not prepared to put in the WORK! Things don't happen on accident!
If your not prepared to make some sacrifices and changes for your goal.
People who have no commitment, cant stick to a program for at least 8 weeks before moving on to the next wonderful program offering this and that!
First and foremost I would like to welcome you to the Road Map To Accelerated Fat Loss, and we look forward to helping you build your ultimate body.
The reason I have put this guide together is so that you can start your fitness journey with the right information. To make things easy, I have spent hours putting together this guide you have all the essential information you need to get started.
We have broken everything down into 5 ESSENTIAL FITNESS SECTIONS to show you step by step how to work through the roadmap if you get stuck. These videos cover everything and explain to you the what, hows, and whys, of getting in great shape.
I am so excited for you to get started, and I look forward to seeing you get great results.
Welcome to the course!
Before you get started make sure to download the pdf ebook that will help guide you through the course. you will be able to write your own notes as the course progresses and there are also valuable charts and graphs that you can use to help track your results and set up your own road map to build your ultimate body.
This lecture is to give you some background on where I started on my own personal journey from knowing little to nothing about health and fitness to the point at which I built my Ultimate body through a lot of experimentation as building your ultimate body is tough even with the right information.
The biggest mistake people make when setting goals is that they set their goals to LOW!. Low goals result in low levels of action that leads to little results.
LETS FIND YOUR MOTIVATION AND TURN IT INTO SOLID RITUALS THAT WILL TAKE YOU ALL THE WAY TO THE TOP
STEP 1. Create Your VISION!
STEP 2. Whats Your WHY?
STEP 3. Review Everyday
STEP 4: Raise Your Standards
STEP 5: Create Your Rituals
GIVE YOUR ALL EVERY DAY! RITUALS LAST A LIFETIME!
You need the Eye of the Tiger and the Heart of a fighter. To have the eye of the tiger means you are focused on your goal and not distracted by emotions. Think of the tiger hunting, he stalks his prey and once sighted, he doesn't rest until the kill.
Heart of a Fighter: Never give up, never say die, have the ability to endure pain and get back up when knocked down. Hard work, practice, and dedication are certainly required and along with this fighters mental attitude and approach.
So why do you need to know about body fat? Knowing your body fat or the look you want will have a significant influence on your training goals but most importantly your nutritional requirements. We use body fat percentage to help us determine our Lean Body Mass(LBM). LBM is the weight of our muscle mass, internal organs that use energy to help us function. We use our lean body mass to calculate our Total Daily Energy Expenditure(TDEE)
What is your Ultimate Goal Appearance?
Use the chart in the roadmap to identify your current Body fat Percentage
Record your current Body fat % and Weight
Use the chart to Identify the Body fat Percentage of your Ultimate Body
What is your Ultimate or Ideal Body Fat Percentage?
If you eat around the clock when does your body get to stop digest food, start repairing itself and tap into stored body fat? Simply it doesn't! You need to stop eating all the time and start doing a little fasting and reap the rewards and benefits.
Basically, IF is an eating style in which you go through long periods of not eating (fasting), and you follow up with a period where you eat (feeding).
This may sound crazy if you are the typical person who has been eating six meals per day like a regimental soldier every 3 hours! Our body is a very sophisticated piece of machinery that was built to survive for tough periods of time without food like our ancestors! Today food is in abundance, and we are bombarded with marketing that entices us to eat around the clock, and people wonder why obesity is on the rise!
To keep things simple, we will start with the Daily Fast. Which is an 8-hour feeding period followed by a 16-hour fast.
How do we do it? Naturally we stop eating at night around 7 pm, this last meal is the beginning of your 16 hour fast. Go to bed as usual, if you wake up at 6 am you have, most likely burnt fat in your sleep, and fasted for 11 hours. EASY RIGHT?
After waking up purposefully skip breakfast. Don't fool yourself into thinking you can just skip breakfast and get shredded. This will make things easier to get started. It is the combination of tracking macronutrients, fasted training and meal timing that makes IF so effective. IF is not a magical unicorn delivering fat loss and muscle gains. IF is a strategy that allows our body to burn both body fat and sugar as forms of energy.
Continue to drink water and fast up until 11 am. You are now able to start your 8-hour eating window. Here you continue to eat as normal but stop eating after 8 hours or until you have met your macronutrient requirements.
When you eat food, your body releases the anabolic hormone insulin to carry the nutrients around the body for storage and rebuilding. During the Fasting period, Insulin levels are very low which causes the body to release the hormone glucagon to convert stored fat from your body into glycogen to use for energy. Therefore, your body turns to glucagon to help bring the energy balance. This is the reason people believe clean eating is the only way to get lean. It is because individuals who eat clean tend to eat low G.I foods (glycemic index) which causes a steady insulin release, unlike processed foods. So why don't we just eat so that insulin is always low? Bad idea, insulin is a powerful anabolic (muscle building) hormone and minimising it you will be missing out on its powerful muscle building effects. Fasting will increase your bodies insulin sensitivity and insulin will be more efficient during the Feeding period.
No calories should are eaten during the fast. Black Coffee, tea, calorie free sweeteners, sugar-free gum are ok. WATER IS THE BEST!
Skip breakfast and enjoy eating lunch and dinner with family and friends
Try to keep your feeding pattern constant e.g.; 12noon to 8 pm. We tend to get hungry at times we are used to eating and maintaining a regular eating pattern makes sticking to the eating better. Some days timing will be off. Don't stress, you can still enjoy the weekends, just learn how to adjust your window to those special occasions.
Meal frequency doesn't matter, keep it simple and stick in the window.
To truly understand your eating, you must be able to master your macros. Macros are made up from carbohydrates, protein and fats. Every food we consume is made up of these three elements. They each play critical roles in our bodies and until you truly understand them, you will struggle to meet your goals. This section intends to help you understand them better so you can build lean muscle and strip away stubborn body fat.
During the 8-hour eating window, focus on consuming protein (meat, poultry, and fish) and vegetables (think green growing things). Beware; eating too much can also be detrimental in regards to fat loss. Most of us believe that we can just train harder and believe that eating healthy will get them shredded.
Focus on nutrition first and you will start to get results.
Being in great healthy shape is a 3 sided triangle; it takes NUTRITION, TRAINING and REST to achieve this.
Training day intake: On a training day your bodies carbohydrate requirements increase not only to help us power through intense workouts but also to help restore and replenish glycogen stores. Focus on starchy sources of carbs including, rice, potato, sweet potato, bread, pasta.
Rest day intake: On rest days our carbohydrate requirements are not as high. Focus on green leafy vegetables (living things) for their increased fibre and nutrient content.
Training day intake: Keep protein levels irrespective of training or rest days. Your protein requirements are based on your lean muscle mass. Focus on leaner sources of protein and don't forget to include your protein intake from your carb sources.
Rest day intake: Keep protein levels irrespective of training or rest days. Focus on fattier cuts of meat and fish, whole eggs including the yolk. Yes, do not waste your yolks.
Training day intake: Keep fat intake low. Our bodies are survival machines, excess fat consumption will lead to fat storage when eating above maintenance calories
Rest day intake: you will be in a calorie deficit, so all the fat that is consumed on this day will be burnt off. Increasing your fat on this day will help balance out the lower fat intake on training days.
Sources of good fats to consume in your diet may include; almonds, salmon, flaxseed oil, red meat, macadamia nut oil, olive oil, coconut oil.
Of all the components necessary for a healthy diet, water is probably the most overlooked. It contains no carbohydrates, protein or fat and, therefore, no calories, yet it is crucial for survival. Drink water to help cleanse the body and stay hydrated for optimal performance so you can achieve your goals quickly. Drink two litres per day plus and additional litre per hour you exercise.
An essential part of every process that happens in the body, nutrients are vital for good health. Maintaining a proper and healthy diet is always the best place to obtain sufficient vitamins, however if you feel your vitamin levels are not being met, you may use a vitamin supplement.
Eat green leafy vegetables to get more fibre into your diet. Also choose unprocessed cereals, wholegrain bread and leave the skin on fruit where appropriate on higher calorie days.
Salt does not add calories but does promote fluid retention and high blood pressure. Cut back on added salt, it will only take a couple of weeks for your taste buds to adjust.
Training days; stick to lean cuts of meat, eat lots of carbs and vegetables and try to keep it low fat.
Rest days; eat fattier cuts of meat, skip the carbs and go with vegetables and salads.
If possible try to make this meal the first for the day, and then you will be less likely to exceed your daily needs
For convenience, most people who follow this protocol fast during the night and the morning hours. Because fasting during the earlier hours of the day is for behaviour and social reasons. Most people find it easier to fast after awakening and prefer to go to bed satiated. Afternoon and evenings are times to unwind and eat with family or friends' so having the feeding window later in the day is ideal.
We are going to eat what your body needs when it needs it. We will eat more carbohydrates on weight training days for recovery and less on rest days. On training days, you will eat you biggest meal as soon as possible after training.
Sample Single-Day Schedule
11:45 AM Pre-workout 10 g BCAA (see Supplement Essentials)
12-1 PM Training session
1 PM Eat first meal, largest of the day 50% of daily intake
4 PM Eat a second meal, moderate sized meal, 20-25% of daily intake.
9 PM Eat third meal, moderate sized meal, 20-25% of daily intake.
This is the most optimal schedule for fat burning, where you train just before you break your fast. This may not suit your daily schedule during work days and can be reserved for weekends or days
Sample Early Morning Fasted Training
5:45 AM Pre-workout 10g BCAA
6-7 AM Training session
8 AM 10g BCAA
10 AM 10g BCAA
12-1 PM Eat first meal, largest of the day, 50% of daily intake
4-5 PM Eat a second meal, moderate sized meal, 20-25% of daily intake.
8-9 PM Eat third meal, moderate sized meal, 20-25% of daily intake.
This schedule is for the early riser who enjoys training in the morning or finds this is the most efficient time they find for their training schedule.
Sample Mid-afternoon Workout Schedule
12-1 PM Pre workout meal 20-25% of daily intake.
3-4 PM Training session a few hours after the pre-workout meal.
4-5 PM Post workout meal, largest meal, 50% of daily intake.
8-9 PM Last meal before the fast 20-25% of daily intake
Those who train early in the afternoon as their preferred training time.
Sample Late afternoon workout Schedule
12-1 PM Meal one 20-25% of daily intake.
3-4 PM Pre workout meal 20-25% of daily intake.
6-7 PM Training session a few hours after the pre-workout meal.
8-9 PM Post workout meal, largest meal, 50% of daily intake.
Those who train late at night as this fits their lifestyle the best. Forget the Myth that you shouldn't eat carbs at night. Your body doesn't recognise the time of the day. But it does realise that you have not refuelled after an intense training session and this will be detrimental to your muscle gains and you will pay for it the next day. Do yourself an enormous favour and CARB UP!
Rest Day Eating Schedule
Rest days the days where your body recovers and builds. Remember rest days are crucial to making your better body. On our rest days we will lower our carbohydrate intake and focus on eating protein and quality fat sources. Because we are eating in a calorie deficit on this day, you will call to your fat stores to make up the calorie deficit from your diet.
On rest days, you can mix up your eating style depending on how you feel. Its all about personal preference. You may wish to eat smaller earlier in the day to feast out later at night with your family or friends. Or you could eat big for lunch and taper off as the day progresses. Just remember to stick to your macronutrient targets for your given day!
Big Lunch Feast - Rest days
12-1 PM Meal 1, Largest meal, 50% of daily intake.
4-5 PM Meal 2, 20-25% of daily intake.
8-9 PM Meal 3, Last meal before the fast 20-25% of daily intake
Big Dinner Feast - Rest days
12-1 PM Meal 1, 20-25% of daily intake.
4-5 PM Meal 2, 20-25% of daily intake
8-9 PM Meal 3, Last meal before the fast, Largest meal, 50% of daily intake.
Big Lunch and Dinner - Rest days
12-1 PM Meal 1, 50% of daily intake.
8-9 PM Meal 2, Last meal before the fast 50% of daily intake.
KEY POINTS ON NUTRITION
Keep protein high on all days.
Training days: high carbs, low fat, leaner cuts of meat
Rest days eat fewer carbs, more fat, fattier cuts of meat
Weigh all the food you eat with a small electronic kitchen scale. It only takes seconds and you will become very skilled at guessing weights within a few months. This skill will help you for the rest of your life, especially when eating out.
Do you have a Smartphone or iPad? Download a free nutritional calculator to help keep track of your eating. Simply enter the food you eat and it will keep you on track with your macronutrient targets. These calculators will help you make better food choices when eating something out of your usual routine. A great APP to use is MY FITNESS PAL.
There are four major components of physical activity fitness – cardiovascular health, muscle strength and endurance, flexibility and body composition — and each plays an important role in improving the quality of your life. This guide presents training aspects of three of the components of physical fitness: cardiovascular training (to improve cardiovascular health), strength training (to improve muscular strength and endurance) and stretching (for greater flexibility). A combination of these three components will positively affect the fourth component (body composition).
Every workout should cover these four basic principles
WARM UP-Always warm up. Warming up will help increase blood flow, raise muscle temperature and protect joints.
CORE-The major activity carried out during the workout including Strength Training, Cardiovascular Training, Sports, etc…
COOL DOWN-Bring the heart rate down and promote the removal of waste products such as lactic acid from intense exercise.
STRETCHING-Stretching improves flexibility, and is believed to decrease the risk of injury and keeps the body functional.
Fasted Training for better response. Training in the fasted state will trigger your body to increase production of muscle building hormones that also help burn more fat. Training should include resistance training (weights) 3 times per week ideally before your first meal. If you love cardio, still include this in your weekly schedule. Try to keep weight training and cardio separate if you can. However, there is no harm in mixing the two together, preferably weights 1st, cardio 2nd.
Regular strength training helps build muscle strength and endurance. Over time, strength training will contribute to reducing body fat and increase muscle mass. The combination of stretching and strength training will also help lower the risk of injury to muscles, ligaments and tendons.
Here are the primary principles that should always be addressed when strength training and creating exercise programs.
Warm up and cool down
Start at the appropriate level
Ensure proper technique
Exercise large muscles first
Challenge your muscles
Give your muscles a rest
Cardiovascular training is a rhythmic exercise that uses large muscle groups. Cardiovascular exercise elevates heart rate, and the uptake of oxygen becomes a limiting factor in the production of energy. Examples of cardiovascular exercise include walking/running, cycling stair climbing, rowing, swimming and group training classes.
Whichever activity you choose, how hard you workout depends on your goals and level of physical fitness. Select the types of exercise that you enjoy. Do what you love and you will never find an excuse not to do it.
Stretching is critical but easily overlooked and neglected as being flexible is not associated with the athletic look. With the most glamorous aspects of exercise – speed, strength and a lean body. Also to just make you feel good, Stretching promotes flexibility and is believed to decrease the risk of injury.
Whatever your age of fitness level stretching will help keep you injury free and is an excellent technique to use to stay mobile and active in life.
When stretching, remember to warm up first, pull slowly to feel resistance. Hold the stretched position for at least 30 seconds prior to moving to the next exercise.
Always warm up before stretching. Remember that your muscles need to be warmed up for optimal functionality. Warm up to increase the blood flow to the working muscle and raise the tissue temperature and protect joints. Stretching while cold may result in injury to muscles, tendons and ligaments. For example, walking on a treadmill for five to ten minutes is an appropriate warm up.
STRETCH SLOWLY Take your time by moving in and out of your stretches with slow, controlled motions. Avoid fast and bouncy movements.
Do Strength Training (weights) 3 days a week, rest four days a week. Stick to big compound movements to recruit more muscle.
Add light cardio to you rest days if you enjoy it!
If you can't get to the gym use bodyweight exercises and keep changing your routine constantly, or you are likely to plateau at some point.
Find some form of exercise that you enjoy, and it will be easy to stick to it.
If you truly want to be successful you need to start tracking yourself, track everything you can, this includes your food and water intake, supplements, body composition, sleep, mood, workouts reps sets, muscle soreness. Think like a scientist! The more variables you know, the better you will understand how your body works and what combinations of variables work and which don't.
If you are truly serious about getting the body of your dreams, you must start recording and tracking your progress. Doing this will give you an accurate indication of how you are travelling on your road to a better body. I can't stress how important this is. The small amount of effort it takes to record exactly what you are doing will not only save yourself so much time but also so much frustration when you see your results come in.
To track your success, you have to have your end goal in mind. What are you trying to achieve?
A RIPPED LEAN PHYSIQUE? STRENGTH? ENERGY?
How much effort do you need to put into achieving your goals?
IT TAKES 95% EFFORT TO SEE 5% YOUR RESULTS
WHY DO PEOPLE STRUGGLE TO GET RESULTS?
First of all you don't know if what you are doing is helping them achieve your goals. You don't have a plan and are just winging everything and hoping the results will magically come.
You only rely on body weight to measure your results. Your body weight is a good measurement, but it doesn't tell the whole story. Many people find that their weight will stay the same however they find their clothes start to fit better, and they can see the changes in the mirror. So don't rely on weight only to measure your success.
You don't know how much you're eating. Nutrition is key. Put 80% of your energy into your food planning and tracking and I guarantee you will see great changes. Whether your goal is to get lean or build muscle you will need to get seriously your nutrition plan in place. Are you eating enough of the right foods to gain muscle or are you eating too much causing you to get fat when you're trying to get lean. START RECORDING NOW AND FIND OUT EXACTLY WHAT YOU'RE EATING AND HOW YOUR BODY IS RESPONDING.
You don't know if you're building muscle. Strength=Muscle. Are you recording your weights and reps from your workouts? If you don't know what you did in your last workout how do you know if you are doing enough to make those strength gains. Record your reps and sets and try to improve each week. Even if it is only by one rep. GAINING IS GAINING! REPLICATE THIS EACH WEEK AND YOU WILL BE ASTOUNDED BY YOUR IMPROVEMENTS!
KEY POINT WHEN TRACKING
Keep your day and time of your measurements consistently. For me, I prefer to do my measurements on a Sunday morning directly after waking. Go to the toilet and empty your bladder, and then take measurements and pics.
Take selfies on the regular. You can do this weekly or monthly. Simply take your top off and take a frontal pic and a side pic. Save them and compare them. These small differences you see will keep your motivational fires burning bright.
Use a simple tape measure and measure yourself Weekly or Monthly. Only take measurements from the following places.
Having an accurate measure of body fat done for yourself isn't necessary but it will give you a great measure of your current condition. The cost of getting body fat measured measurements can get somewhat expensive if done regularly but doing this at the start will take the guessing game out of your macronutrient calculations. If you want to get serious and find your baseline get your body fat measured preferably using a DEXA SCAN or Inbody analysis machine. Look for the closest and get it done.
Getting this done will give you a great head start. Due to the cost (~$88) of this method I would suggest using other tracking measurements and maybe do this every 3 months or so to keep a more accurate measure of Lean Body Mass and body fat%.
RECORD YOUR WEIGHT
Record your weight EVERY MORNING after emptying your bladder. Why? To Break your mental barrier you have associated with weight and body composition. Yes, our body weight fluctuates throughout the day and week. Take the average weight for the week as this helps smooth out the random daily fluctuations and gives you a more realistic value. If your average weekly weight is different from last weeks, average it is more likely to be a real difference.
TRACK YOUR EATING DAILY
Also use a Nutrition Calculator App to get the best accuracy. These apps are simple to use and help take the frustration out of watching your food intake. Just scan the barcode for your food or search for them on the huge online database. You will be surprised with how much food you can eat.
COUNT EVERYTHING! That's right the small things you snack on do add up! Tracking your nutrition will give you a better understanding of what you can eat.
WEIGH YOUR FOOD! Portion distortion is a plague that effects the best of us. Make sure you weigh your food. It only takes a few extra seconds, and you will become a pro in no time.
RECORD YOUR SLEEP AND MOOD AND ENERGY
Sleep mood and energy are all connected. If your mood and energy start dropping away in the back of the week, it is highly likely that your sleep has been low. Aim for 8 hours of shut-eye each night to help the body recover, oxygenate your blood and recuperate energy stores. Skimping on sleep also starts to affect your hormones and leads to increased stress levels.
RECORD EVERYTHING IN OUR TRACKING CHART
For accountability record these in our training table. Visually seeing everything in front of you will help you easily identify the areas you are struggling with.
Weekly Training Tracker
TRACKING YOUR WORKOUTS
How many of us have walked into the gym, mindlessly roamed around the gym, jumped on whatever machine was available or what you felt like training. How was your workout? Has your strength improved from your last workout? If you truly can't answer this question you probably didn't.
For efficiency plan your workouts, have your exercise program pre-written out and ready to go. Know what you are going to do for your warm-up, exercises, reps, sets, rest time and cool down pre-recorded. Knowing what you did exactly in your last workout will help determine what you need to do so you can kill it in your training session. Strength increases=Muscle increases. More muscle equates to more fat being burnt over time and you looking excellent.
DOES THIS SOUND LIKE YOU?
Are you struggling to get that body you have always dreamed of?
Have you been doing ab crunches on ab crunches for weeks on end and you still cant see your abs?
Are you the typical fitness nut that is wondering why eating 6 small meals a day is taking so long to get that ripped lean physique?
Are you currently on a low carbohydrate eating plan and sick of having limited food choices, low energy, short temper and a beast like tendency to binge on carbohydrates on free days
Maybe you are just new to health and fitness and want to skip the painful steps of finding out what really works?
Maybe you are already fit, have plenty of experience eating healthy and want to be extremely lean with a solid set of abs?
Who ever you may be, let's stop going around in circles and try something different. Are you willing to step away from everything you know to try something different that actually works?
Hi my name is WILLIAM KAA and I have been into Health and Fitness for over a decade and it has taken me that long to figure out what actually works. I want to share with you all my knowledge so that you can replicate my results. This way you can save time and money by learning about what really works. Especially TIME, because time is the one thing we cant get back.
The BRUTAL HONEST TRUTH is that no amount of workouts, crunches or cardio will get you the body you want if your diet is not in line with your goal. I have followed way too many different eating and dieting principles over my years in pursuit of my goals. Some delivered results early but they either slowed or became unsustainable leading to a rebound in the opposite direction.
MY EXPERIENCE IS YOUR BENEFIT!
Its has taken me 1000's of hours training, experimenting different ways of eating to finally put together something thats real and works. It is a combination of things put together and I want to share it with you.
There are some principle ideas you will learn that will go against the very foundations your life has been built on. However if you put your trust in the systems we have put together you will get the results that have eluded you for so long. Our mission is to show you how to get the best out of them all. Not everyone has the perfect lifestyle where everything runs like a well oiled machine. We will help you to make the best choices to ensure your health and fitness goals are aligned with your lifestyle.