Toned-In-90-Days

Copyright Notice 

This copyrighted work has been licensed for private use only and any other 

use of the whole or any part of the material (including adapting, copying, 

issuing copies, unauthorized lending, public performance, broadcasting or 

making the same available to or via the internet or wireless technology or 

authorizing any of the foregoing) is strictly prohibited. All copyrights are 

reserved. 

Disclaimer and Legal Notices 

The information provided in this guide is meant to be used for educational 

purposes only. Please consult your physician to ensure you are healthy 

enough to follow the tips given in this guide. I am not a doctor and this is not 

supposed to be taken as medical advice. This is what has worked for me and 

what is shared from current research. This is for informational purposes 

only and the author does not accept any responsibilities for any liabilities. 

Please be responsible adults. 

2 

www.VinsanityShred.com

90 DAYS TO A LEAN, TONED PHYSIQUE 

Contents 

StroNg iS the New Sexy 4 

why weight 7 

Myth BuSterS 9 

MotivatioN & ProCraStiNatioN 12 

Fat ShreDDiNg NutritioN 19 

SMart SuPPLeMeNtatioN 38 

traiNiNg 42 

the workoutS 50 

CarDio 54 

BeyoND 90 DayS CuStoMizatioN 63 

FiNaL worD 65 

aPPeNDix a 67 

reFereNCeS 68 

3 


Strong is the 

New Sexy 


Take a look around your local gym. Notice what the vast majority of the ladies are 

doing? Chances are they will either be pounding away at their long slow cardio or 

sticking to the machine area and repping out with baby weights. 

If you revisit that same gym in a month, the same women will be doing the same 

exercises. Their bodies will be looking just the same, too. 

What’s missing? 

Heavy weight training. 

Why? 

Because many women are still hung up on the fear of gaining too much muscle. 

They are afraid that if they lift heavy they’ll transform themselves into some 

grotesque mass mistress. 

Nothing is further from the truth. 

The reality is that women simply don’t have the testosterone coursing through 

their veins to build huge amounts of muscle. Weight training will not make them 

overly muscular. 

What weight training will do is to allow a woman to craft her body the way that 

she desires. She’ll be able to shape, tone, sculpt and define her muscles into the 

ultimate package that she wants to display to the world. 

Muscle is what gives your body its shape. 

Toned, lean muscle is sexy. 

And it’s strong. 

This book will provide you with the blueprint for a strong, sexy, toned, lean body. 5 


Same or Different? 

Now that we’ve established that women actually will benefit from some 

serious weight training, the obvious questions is . . . 

Do women need to 

train differently than men? 

This very question has been the subject of 

numerous scientific studies and the resounding 

answer is that “no” they do not. To build and 

shape muscle, men and women need to train 

the same way. That means going heavy 

and going hard. 

Progressive Resistance – They Key to Success 

The key to shaping and sculpting your muscle is progressive resistance. 

Keep pushing yourself every work-out to do a little more - be it pushing an extra 1/2 kg 

or eeking out one more rep. Do that consistently and you will see your 

body transforming before your very eyes. 

6 


Why Weight? 


Weight Training burns calories - In fact, it can burn more calories than cardio, especially 

if you are focused on compound exercises that work your major body parts. Exercises like 

squats, dead-lifts, presses and lunges chew through calories like you wouldn’t believe. 

Weight Training boosts your metabolism - Weight training produces what is known as the 

after-burn effect. This is when you keep burning calories after your workout because the 

workout actually boosts your metabolism. After a weight training session, you have to 

repair and replenish spent muscles - that takes a lot of calories. And there’s more - when 

you increase your lean muscle mass as a result of weight training, you naturally increase 

your metabolic rate because muscle takes a lot of calories to sustain itself - 5 times as 

many a s fat. 

Weight Training strengthens your bones - In fact, it’s the best way known to man to ward 

of osteoporosis. A full body work-out will strengthen all of your joints and increase overall 

bone density. 

Weight training makes you stronger - A stronger body will allow you to perform your 

daily activities with less stress. You’ll be able to take the strain of your spine because 

your erector spinae and lumbar muscles are taking the load. You’ll also have a reserve 

of strength to cope with the multitude of emergencies with which you are constantly 

confronted - from changing a tire to carrying the groceries. 

Weight training makes your heart stronger - It’s your most vital muscle and numerous 

studies have shown that exercising with weights will get the blood pumping through it 

more efficiently. It will also help to unclog arteries that are being constricted by cholesterol. 

Weight Training combats the effects of aging - More and more elderly folk are being 

referred by their general practitioners to the gym and specifically put on a weight 

training program. Why? Because of the plethora of studies that have proven that weight 

training is one of the best things to beat the ill effect of old age. Not only does it improve 

cardiovascular efficiency, strengthen bones, muscles and organs but it also improves 

neurological function and brain power. 

8 


Myth Busters 


Bodybuilding is still a sport that elicits false beliefs, myths and strident opinion. 

When it comes to the female side of the sport, those false beliefs, myths and 

strident opinions are magnified. For the general population the concept of women 

and muscle are incongruous - they just don’t seem to go together. As a result, a 

number of false beliefs have come to be accepted as common knowledge. It’s 

about time to separate the fact from the myth. 

Myth No 1: Lifting weights will make you too masculine 

Weights are a tool. You are in control. If you want to pile on a ton of muscle, 

then you’ll need a lot of hard work, food and supplements to achieve it. On the 

other hand, if your goal is to develop a sleek, athletic look, weights will get you 

to that goal, too. But you will never look like a man – you just don’t have enough 

testosterone surging through your system. 

Myth No 2: Bodybuilding will make you slower and more inflexible 

the truth: When people first saw female bodybuilders, with all of those muscles, 

they naturally assumed that they’d be slow and ponderous. And, because 

bodybuilders use weights, it naturally followed that weight training would slow 

you down and make you more unathletic, right? 

Wrong 

Weight training will, in fact, make a person a better athlete. She’ll be faster, more 

agile and stronger. A stronger muscle can contract more quickly, thus producing 

more power. And exercising a muscle through it’s full range of motion enhances 

flexibility, along with joint strength and mobility. 

Thankfully sports coaches have been dragged out of the dark ages on this one. 

As a result, you’d be hard pressed to find a modern professional sports team’s 

training facility that doesn’t prominently feature a weights gym. Most of them 

even employ strength and weight training coaches. Why? Because they know that 

weight training produces better athletes. 

Myth No 3: Weight training will make your breasts smaller 

the truth: Your breasts are composed of fat. As you get leaner, some of that 

fat will go, along with the fat from other parts of your body. Because you can’t 

spot reduce, however, working an area like your chest will not specifically remove 

10 


fat from your breasts. In fact, your chest training will lift and shape the pectoral 

muscles behind your breasts. This will, in effect, make your breasts appear larger. 

Myth No 4: Women should stay away from the heavy weights 

the truth: To build muscle you need to lift heavy weight. Muscle responds to the 

stress that is placed upon it by way of resistance. If the weight is too light, the body 

will have no reason to respond. Your rep range, then, needs to pyramid down to 

heavy sets of six, with that last rep being the last one that you can do with that 

weight while maintaining strict form. 

Myth No 5: Women need special supplements 

the truth: The multi-billion dollar supplement industry would love you to believe 

that women and men need different supplements. It’s great for their bottom line. 

The truth is that, despite those cute pink protein powder containers, men and 

women both have the same needs when it comes to building muscle. They can 

both share the same protein tub and the same creatine bottle. 

Myth No 6: Women should do weights for muscle building 

and cardio for fat loss 

the truth: Both will burn calories. But only one will burn calories AND shape, 

reconfigure, firm up and build your body. Most people underestimate the amount 

of calories they can burn if they know how to train with weights properly for fat 

loss. If you have time to do both weights and cardio, do both. But if you don’t have 

time for both, then prioritize weight training - it does it all! 

The Bottom Line 

Weigt training is a health promoting activity that will enhance a woman’s 

femininity while giving her the sleek lines of an Amazonian athlete. It 

will make her stronger, faster and sexier – and that’s no myth! 

11 


Motivation and 

Procrastination 


It’s the eternal dilemma. 

Instant gratification versus long-term benefit: 

Mouth watering muffin versus a lowered cholesterol level in old age. 

Cookies and Cream Ice-cream versus fitting into your jeans. 

Triple sundae with chocolate sauce versus lowering your risk of Type 2 Diabetes. 

Let’s be honest about it – instant gratification has a lot going for it, particularly 

when we are living in a world that is unfailingly giving the message to indulge our 

every whim. Unless we’re able to identify the real reasons behind our weight loss 

efforts, we’ll never rise above the instant-noodles society that has spawned the 

obesity epidemic that threatens the Western World. So, let’s start digging . . . 

So you want to get in shape? 

Great. 

But before we go any further it’s imperative that you discover why you want to 

exercise. 

To lose weight? 

Why do you want to lose weight? 

When you discover what drives you, you’ll also know what motivates you. If you 

don’t identify your inner driver, it doesn’t matter how hard you try, how much 

sweat you expend or how many calories you burn, you will fail. 

13 


Uncovering the reason that you really want to achieve your goal attaches an 

emotional element to that goal. And the more emotional content you can stir 

up, the more motivated you’ll be to go after it. Remember the words of German 

philosopher Friedrich Nietzsche . . . 

He who has a why to live can bear almost any how. 

Getting emotionally involved with your goal will deeply impress your why into your 

subconscious. The subconscious is the seat of your unthinking actions - your habits. 

Every message that filters through to it is accepted without question and acted 

upon automatically. That is exactly where you want your weight maintenance 

habits to be because the subconscious always expresses itself in physical form - 

positive behaviours that will reinforce your goal. 

The reasons for exercising are many. Your goal may not to be lose weight. In the 

remainder of this section, however, we are going to assume that weight loss is the 

goal. It could in fact be the opposite – to gain muscular body weight. 

Stop and ask yourself right now, just why you want to lose weight. Here are a 

couple of key questions to help you identify that reason: 

1 

2 

What is important to you about reaching your weight goal? 

How will your life be better after you have achieved your weight goal? 

For some people, looking their absolute best for an upcoming event, such as a 

wedding, is their emotional motivator. For others it is to be able to be an active, 

healthy role model for their kids. Others may find that their emotional drive comes 

from maintaining their sex appeal in the eyes of their partner. Once you have 

found your emotional driver, write it down in the following format . . . 

The emotional driver behind my weight loss goal is to . . . . 

When I have achieved my goal I will feel . . . 14 


Once you have identified the emotional driver to your goal, it is time to reinforce 

it by adding in a spiritual element. It doesn’t matter whether you are a believer 

in a Creator, an atheist or an agnostic. Spirituality involves being in touch with 

your reason for being. Whether you were created, evolved or were placed here 

by aliens, you have ended up with a magical, unique and highly intricate machine 

that will govern your state of well-being until you die. 

Those who do believe in a Creator God have an obligation to Him to respect and 

maintain the amazing body that they have been gifted. All of us owe it to ourselves 

to identify the spiritual reason that accompanies our goal. Find out what yours is 

and keep yourself accountable to it. 

Now that you’ve discovered the emotional and spiritual drivers that will motivate 

you toward your goal, it’s time to learn how to apply the goal setting formula that 

will catapult you toward your end game. 

5 Steps to Goal Achievement 

1. Set Specific Goals 

Losing weight is not a goal. It’s far too general. Body weight is composed of muscle, 

water, minerals, vitamins and fat, among other things. Your only ambition is to 

lose body fat. But even that goal has to be narrowed down. 

If you focus on the specific behaviours that will bring about your desired fat loss 

and set them as your goals, then the fat loss will take care of itself. Your goals, 

then, should be to do with the actions and habits that will keep you on your weight 

management plan. 

2. Set Measurable Goals 

Unless you have a means of measuring your progress regularly you will struggle 

to maintain your motivation. Don’t expect yourself to make the transition from 

cookie munching couch potato to fitness / nutrition junkie in a couple of weeks. 15 


Set behaviour related goals that build upon each other and widen out to encompass 

all aspects of a healthy lifestyle. 

3. Set Stepping Stone Goals 

You definitely need a long-term goal - your ultimate physical look. But it’s also 

imperative that you break that goal down, working backwards to yearly, 3 monthly, 

weekly and daily goals. 

Your 3 monthly goal should revolve around such behaviours as recording your 

food intake and exercise every day, or increasing your cardio exercise duration 

by 15 minutes per day by walking at a slightly uncomfortable pace. Your daily and 

weekly goals should revolve around the exercise and eating disciplines that are 

immediately before you. 

4. Record Your 3 Month Goal 

Write your 3 month goal on a business sized card and get it laminated. Write your 

goal in the present tense as if it has already taken place. Here’s the wording . . . 

The date is (date in 3 months time), and I am now doing everything I can to get me to 

my desired weight, including recording my daily food intake and workouts every day. 

Now that you have your card you need to carry it with your everywhere your go. 

Every 90 minutes make sure that you pull it out and read it to yourself. 

5. Visualize Your Goals 

One of the most interesting innovations in sports psychology over recent times 

has been the rise of visualization, or mental rehearsal. Sports teams the worldover 

are using it to build an unconquerable mental drive toward goal attainment. 

You don’t need to go out and hire a sports psychologist to benefit from the power 

of visualization. You can do it on your own by mentally rehearsing the achievement 

of your goals. 

16 


Start at the daily level and do it while you are lying in bed. See yourself doing 

everything that you need to in order to have a perfect goal attainment day, from 

springing out of bed, enjoying a healthy nutritious breakfast, powering through 

an invigorating, calorie depleting work-out and then enjoying an energy restoring 

post work-out shake. 

Now that you have your emotional, spiritual and mental underpinning for your 

goals and have learnt exactly how to go about setting proper goals, it’s time to 

make a record of your goals: 

1 

2 

Create a Goal Setting document and record your goals on a time-line, starting with your 

daily goal and ending with your ultimate body goal. 

Type up, print out and laminate your 3 monthly goal. 

You now have a roadmap to turning every endeavour, every goal, every quest into 

an unquestionable reality. You are able to unleash the power of your subconscious 

in conjunction with your mind muscle connection to become unstoppable. So, get 

out there and claim what’s yours! 

How to Defeat Procrastination 

Procrastination affects all of us. We seem to have an inbuilt tendency to put off 

the things we know we have to do, even when we appreciate how good they are 

for us. Here are 3 powerful techniques to prevent procrastination sabotaging your 

exercise ambitions: 

The 10 Minute Rule – If we perceive that a job is going to be hard work, we develop an 

aversion to it in our minds that leads us to keep putting it off. However, when we break 

the larger task down into smaller, more manageable chunks, it suddenly becomes much 

easier to think about. With your exercise sessions, rather than thinking of a 34-minute 

workout, chunk it out to a 7 minute warm up, 10 minutes of resistance training, 10 minutes 

of cardio and then a 7 minute warm down. This makes the task seem far easier to achieve. 17 


3 Magical Questions –Next time you procrastinate in the face of an important assignment, 

take a piece of paper and answer 3 simple questions . . . 

1 

2 

3 

Where are you? 

What do you want to do? 

How will you feel after doing the task? 

The very act of putting the task down in writing will make you visualize yourself already 

doing it. Then it’s simply a matter of your body following through with the task. 

Ultimate Goal VS Immediate Desire – The battle between long term goal and immediate 

desire is always going to be a losing proposition for the goal. But, you can win in this 

standoff every time by simply making your ultimate goal and you immediate desire switch 

places. Turn your immediate desire into something you can put off until later. Then mae your 

ultimate goal into something that you insist on right now. Ask yourself this question . . . 

AT ThIs momenT Would I prefer good heAlTh or junk food? 

Before we get started… 

If you don’t want to deal with the hassle of learning about your diet and nutrition, 

as you will see it is a lot of information, we do have an amazing team who is ready 

to make you a completely customized meal plan. 

CliCk Here To CHeCkouT our 

CusTomized meal Plans! 

If you don’t know what kind of plan you should start, shoot us an email directly 

and get a response today! We can get you on the right path and killing it! 

Email: support@vinsanityshred.com 

18 


Fat Shredding 

Nutrition 


What you eat is more important than how you train. Unfortunately, the world at 

large has made this subject so confusing that most people throw up their hands in 

frustration and resort to what they’ve always been doing. In this section we will step 

you through a nutritional plan that will provide you with the anabolic environment 

to support your body shaping efforts. It will be built upon 4 principles: 

1 

Eat at regular interval 

3 

Avoid Refined Carbs and Sugar 

2 

Balance Your Macronutrients 

4 

Drink Water 

Let’s take them one at a time: 

Eat Frequently 

Do you ever skip breakfast, not eat anything until noon, and then complain that 

you can’t get any results from your exercise? Or do you eat a perfect diet for a few 

days in a row and then let your diet go to hell for the next few days? You have to 

give your body the fuel when it needs it if you want it to perform. Our bodies will 

assimilate everything you eat and excess calories will be stored as fat. 

Research also indicates that if you feed your body balanced meals that contain 

quality protein and carbohydrates throughout the day - as many as six small meals 

spaced out every three hours - you’ll enjoy a number of spectacular benefits, 

including: 

1 

enhanced metabolism 

4 

controlled appetite 

2 

3 

less stomach discomfort 

stable energy levels 

(Glucose level) throughout the day 

5 

6 

it provides enhanced energy for your 

workouts 

it supports muscle growth 

20 


Balance Your Macronutrients 

Sensible eating requires taking in a healthy balance of protein, carbohydrate and 

fat. Contrary to recent media reports, carbs are not your enemy. They are, in fact, 

your body’s preferred source of energy. You’ll need them to fuel your workouts. 

Protein requirements for weight trainers are higher also. Those who regularly 

engage in weight training exercise are routinely breaking down muscle tissue. 

They need extra protein to repair all of this damage. What’s more, they need it at 

specific intervals. In fact, timing of protein is very important. We need it ready to 

ingest about 30 minutes after a workout when muscle protein synthesis is at its 

highest. You should aim for 20-30g of protein at this time and a total of 0.7 to 1 

grams of protein per pound of body weight throughout the entire day. 

Avoid Refined Carbs & Sugar 

Concentrate on eating natural, unprocessed carbs. Reduce processed refined 

carbs as much as possible. Cut out white sugar and flour completely. Include a 

mixture of both starchy carbs and fibrous carbs on your plate. Unless you are 

planning a low/no carb day to cut down your glycogen stores after a cheat day, 

eat fruit every day. Aim to take in 50% of your daily calories from carbs, with 30% 

coming from lean protein sources and 20% from healthy fats. 

Here is a list of refined carb and sugar laden foods to avoid like the plague: 

1 

French fries and other deep fried foods 

7 

White bread and flour products 

2 

Ice cream and milkshakes 

8 

Energy drinks 

3 

Doughnuts and pastries 

9 

Hot dogs and fast-food burgers 

4 

Sweets and confections 

10 Sugary breakfast cereals 

5 

6 

Sugar sweetened soft drinks 

Sugar sweetened juice drinks 

11 Pizza 

21 


And here is list of healthy foods to replace them with: 

1 

Fresh fruits 

5 

Unsweetened oats 

2 

Fibrous vegetables 

6 

Brown rice and quinoa 

3 

Yams 

7 

Beans 

4 

Potatoes/ Sweet potatoes 

8 

100% whole wheat or whole grain 

anything 

Drink Pure and clean Water 

No one wants to be told to drink more water. It’s too easy - and cheap. Everyone is 

looking for some super supplement that will strip away the fat at lightning speed, 

allowing them to reveal a ripped, shredded, fat free body to startled onlookers. To 

them there’s only one worthwhile piece of advice - 

Drink more water! 

Every day you lose water through your breath, perspiration, urine and bowel 

movements. For your body to function properly, you must replenish its water 

supply. For optimal body functions proper hydration is very important. If you 

ever find yourself dragging your way through a workout, it’s probably because 

you’re dehydrated. When you lose just 5% of water weight, your strength level 

can drop by as much as 30%. And thirst is not a good measure of hydration. So 

carry a water bottle with you all the time. Sip from it regularly - especially if you 

suddenly develop a between meal food craving. Shoot for 3 liters to a gallon of 

water per day. 

Your water needs may increase with intense exercise and in hot environments. 

Filtered tap water is great choice to stay hydrated! 

22 


Peak Performance Nutrition 

What follows is a sample nutritional program that will allow you to customize your 

own nutritional plan. It will give you guidance on how much to eat of what, when 

and why. 

The Foundation 

It’s imperative that you calculate your personal nutritional needs. This calculation 

will initially be based upon your lean body mass (LBM). Your LBM is the best 

indicator of your basal metabolic needs (how many calories you need each day to 

function). By adding your physical activity output, we get a pretty good picture of 

your overall nutrient needs. This calculation will give us a good jumping off point. 

Calculating your LBM: 

SteP 1. 

SteP 2. 

SteP 3. 

Measure your body weight. For most accurate measurement step on 

the scale first thing in the morning after emptying bladder and bowel 

movement. 

Get your body fat (BF) measured. You can either do this at your 

local gym, step on a pair of scales that automatically calculates BF or 

investing in a set of calipers and doing it yourself. 

To find out the amount of fat you are carrying around in pounds, 

multiply your weight in pounds by the percentage of BF. 

160 PouNDS x 0.29 = 46.4 PouNDS oF Fat 

SteP 4. 

Now subtract your fat pounds from your overall weight to get your 

LBM 

160 - 46.4 = 113.6 PouNDS LBM 

23 


Assess your basal caloric needs: 

To support 1 pound of LBM you need 13.8 calories. Multiply your LBM by 13.8 

113.6 x 13.8 = 1,568 

You now need to work out your daily caloric expenditure by activity. The handiest 

way to do this is via the internet. There is a great site here that lists virtually every 

activity known. 

calculate 

Pop in the minutes that you engage in that activity and it will calculate the calories 

that each activity burns. If your activities differ throughout the week, enter each 

activity for the entire week and divide by 7 to get a daily average. 

Now simply add your basal caloric needs to your activity needs to get your overall 

daily maintenance calorie requirement. 

To lose fat you should reduce your 

maintenance level by 500 calories per day 

ProtEin: You should consume 0.7 to 1 gram per pound of LBM. 

1 graM ProteiN = 4 CaLorieS 

Fat: Try to hit a level of 0.3 grams per pound of LBM per day. Attempt to get most 

of this as unsaturated, essential fats (especially from fish, flax, hemp, etc). 

1 graM Fat = 9 CaLorieS 

24 


CarbohydratE: Carbs will be the mainstay of your performance nutrition plan. 

They will provide you with the high octane fuel to keep you cranking day in day 

out. Your overall carb intake should equal the remainder of your calorie needs 

after protein and fats are accounted for. 

1 graM CarBohyDrate = 4 CaLorieS 

Protein = 113.6 x 1 = 114 grams 

Daily Protein Calories = 114 x 4 = 456 

Fats = 113.6 x 0.3 = 34 grams 

Daily Fat Calories = 34 x 9 = 306 

Carbohydrates = Maintenance Level (say 1600 calories*) - 762 

(fat calories + protein calories) = 838 calories Carbohydrate 

Carbohydrates = 838 divided by 4 = 210 grams 

Use this calculation to set up you nutritional plan for the first week. This will be an 

assessment period. Be sure to weigh yourself and note your body fat percentage 

at the beginning and again at the end of the week. If you haven’t lost 1-2 pounds, 

reduce by an extra 200 calories per day. 25 


The Plan 

Now that you have your nutrient foundation worked out, it’s time to put in the 

particulars. The following schedule assumes that you work out in the afternoon. 

Breakfast 

Sample Meal: 

3 egg whites+ 2 whole eggs 

handful of nuts 

1.5 cups fresh berries/fruit 

when: 7:00 am 

why: While you’ll actually be eating 6 small meals throughout the day, breakfast 

should include 25% of your daily calories because your body is coming off an 

8-10 hour sleep. Because of that your body is in an extreme catabolic state upon 

waking. 

This solid dose of calories will go a long way toward reversing that process. The 

main goal here is to top off your glycogen stores, maintain consistent blood sugar 

levels and continue provide your cells with the nutrients needed as the anabolic 

phase of your day begins 

Mid-Morning Snack 

Sample Meal: 

Nutrition shake made with 1 scoop whey or plant based protein powder 

1 slice whole wheat toast with one tablespoon all-natural peanut/ almond butter 

and one table-spoon all-fruit jam 

1/2 large orange 

when: 10:00 am 26 


why: It’s best to focus on low Glycemic Index carbs here, as the fat intake is fairly 

low and the carbs are pretty high. 

Lunch 

Sample Meal: 

1 (3 oz. grilled chicken breast) 1 medium sweet potato 

2 cups steamed veggies 

2 teaspoons butter 

1 large pear 300 mls water 

when: 1:00 pm 

why: This is a crucial meal. It can make or break your afternoon workout. If you 

go too heavy on the carbs, you can be wallowing in the depths of blood sugar 

depression by 5pm. If you go too heavy on the fats and protein, your system 

may still be working hard on digesting the food as you start exercising, robbing 

your muscles of vital blood supply and energy. Focus on water rich veggies and 

fruits and lean protein. Drink water to keep you well hydrated for your upcoming 

workout. 

Pre-Workout Snack 

Sample Meal 

1/2 tuna sandwich with Mayo 

Medium apple 

when: 3:30 pm 

why: The energy for your workout comes from the fuel that goes into your body 

before-hand. You need to infuse the muscle cells with amino acids and ATP to 

allow them to work at their peak while you’re in the gym. 

27 


Post-Workout Snack 

Sample Meal: 

Protein bar- low sugar 

Banana 

within 30 minutes after your workout. 

why: This is possibly the most important meal of your day. Within the 60 minutes 

following your workout your muscles are like sponges, waiting to soak up carbs 

and to replace spent glycogen stores. If you pump in carbs and protein in about 

a four to one ratio directly after exercise, you can not only significantly enhance 

glycogen replacement, but stimulate immediate muscle recuperation as well. This 

snack can literally flip you from catabolic to anabolic in a matter of minutes. To 

facilitate this process, lots of water is necessary. 

Dinner 

Sample Meal: 

6 oz. grilled salmon fillet 

1/2 cup Basmati rice 

10 steamed asparagus spears 

when: Between 30 minutes after your post snack workout 

and two hour prior to bed. 

why: You have already hit your glycogen replacement hard in your post workout 

snack, and you’ll be priming it again in the morning and through lunch the next 

day. You don’t need to hit it while you’re sleeping. By keeping the carbs low here 

and cranking up the protein and good fats, we set up a hormonal environment 

in the body that allows for optimal recuperation to take place while not risking 

fat storage. In other words you get your energy and muscle minus the fat. This is 

another key hydration time. Drink water to keep you hydrated overnight. 

28 


Note: 

The above nutritional plan will definitely give you an advantage over those who 

are swayed by every new fad diet like waves on the ocean. Initially it will be a chore 

to follow this plan, what with all the percentages that you need to adhere to. Stick 

with it. Before long you’ll know your portions without having to think about it. That’s 

what you want. Remember this is your new lifestyle eating plan. If it takes a month 

to ease into it, so what? You’ve got the whole rest of your life to reap the benefits. 

One last word - every week, allow yourself one cheat meal. Make it a lunch and eat 

whatever you want. Drink water (not soda pop!) and make sure that it’s just that 

one meal. 

Nutrition Checklist 

• Eat every 3 waking hours for a total of 5-6 meals per day 

• Eat a sensible balance of carbohydrates, proteins and healthy fats 

• Stay away from refined carbs and sugar 

• Drink 3 liters of water per day minimum 

• Calculate your daily caloric needs 

• Work out your macronutrient ratios (calories, grams) for each meal 

• Eat 25% of your day’s calories for breakfast 

• Fuel your training with a pre-workout meal within an hour of your training get quality carbs 

into your system 

• Take in just 10% of your daily carbs for dinner 

• Allow yourself a single cheat meal every week 29 


Manipulating your Macros 

Carb Cycling 

Carb cycling refers to strategically altering your carb intake between low, moderate 

and high days rather than sticking to a set intake each day.By following a low / 

medium/ high carb day cycle, you are manipulating your hormones such as insulin, 

thyroid, Leptin (appetite controlling hormone), ghrelin (fat homeostatic hormone) 

etc. With manipulating carbs, you can manipulate your insulin (anabolic hormone) 

level which can help you to build your muscles. 

When to use carb cycling strategy? You are trying to lose fat/weight and you hit 

plateau. 

Carb cycling can maximize glycogen stores and improve workouts during a low 

calorie period. 

Carb cycling strategy depend on: 

How you feel with lower carb intake days. 

How much muscle mass you have. 

Your physique goals. 

Length of time you anticipate on the carb cycle. (which is usually a short duration) 

On this 12-week program, you should carb cycle for the last 5 weeks of the program, 

in order to strip off excess body fat and reveal the shapely, defined muscle that 

you’ve been working so hard to achieve. So, for the first 7 weeks of the program 

you will eat according to the nutritional plan laid out in the last chapter. Then, for 

the final 5 weeks, you will follow the carb cycling plan laid out in this chapter. 

The 6-day cycle of four low, 1 high and one moderate carb days can be repeated 

throughout your diet period. 30 


How Many Carbs? 

Before establishing your carb intake find out your calorie need/goal. Then find 

your protein intake. Next you will establish your fat intake and then finally you are 

picking carbs. 

The best way to set your carb levels is to work out how many you’ll be taking on 

the highest carb day of the cycle. 

You’ll have to do some fine tuning with your numbers based on your daily activity 

level, how intensely you’re working out, your age and gender. 

For example a women with need of 190 grams of carbs we will establish her carb 

intake for carb cycling regimen 

Now that you’ve got max level on the highest day of the cycle, you can work 

backwards to set daily levels. Based on a 190 gram max, it will look like this . . . 

As you see, 

Day 1: 50 gM 

Day 2: 100 gM 

Day 3: 150 gM 

Day 4: 100 gM 

Day 5: 125 gM 

Day 6: 190 gM 

Day 1 iS Low CarB Day 


Day 3 iS MoDerate CarB Day 



Day 6 iS high CarB Day 

And on Day 7 you simply go back a regular relaxed day of tracking your macros 

with the option of a cheat meal here or there, :) then jump back to Day 1. 

Following the carb cycle as outlined will enable you to strip body fat while still 

having energy for intense training. 31 


Carb cycling tips: 

Eat carbs in the morning and minimal at the end of the day. 

Set your calorie goal first. 

Carb portion varies during the cycling but protein and fat intake stay relatively similar. 

But, you do have to adjust your protein and fat accordingly with relatively less variation. 

As you reduce carb intake your fiber intake can go low, and overall calorie intake goes low. 

Combine high carb days with workout days. 

The Clean Carb List 

Your carb cycling plan will succeed or fail on the basis of the types of carbs you 

select to consume within your daily requirements. Focus on complex carbohydrate. 

Fibrous vegetable carb sources are not included in your carb count and can be 

eaten as much as you like. Eliminate bread from your diet when carb cycling. The 

following starchy carbs need to form the foundation of your carb cycling intake: 

Baked potato 

Oats 

Yam 

Beans 

Sweet Potato 

Brown Rice 

32 


Defining Terms:BMR and TDEE 

BMR = Basal Metabolic Rate is the number of calories that you need each day 

to stay alive at your current weight. If you were lying in bed all day, it would be 

the number of calories you needed to function. To work out your BMR use the 

following formula . . . 

BMr = 10 x weight (kg) + 6.25 x height (CM) - 5 x age (y) -161 

TDEE = Total Daily Energy Expenditure is your BMR plus the extra calories that you 

use up throughout your daily activities. 

You can multiply your BMR by a factor based upon activity grouping. 

The factors are: 

• Sedentary - 1.2 

• Lightly Active - 1.3 

• Moderately Active - 1.5 

• Very Active - 1.7 

• Extremely Active - 1.9 

TDEE allocates calories in accordance with the following activity groupings: 

• Sedentary - desk job, very little exercise 

• Lightly Active - light exercise, 1-3 days per week 

• Moderately Active - moderate exercise, 3-5 days per week 

• Very Active - hard exercise, 6-7 days per week 

• Extremely Active - hard daily exercise plus a physical job 

33 


Putting it all Together 

We now have all of the information we need to calculate our specific nutritional 

requirements. We’ll use an example of a girl named Samantha to see how it 

works . . . 

Samantha is 32 years old and 55 kg. She is 158 cm tall. She trains 5 days per week 

on a heavy, compound exercise based program. She’s a teacher who spends most 

of her day at the front of a classroom. 

Samantha belongs on the Moderate Activity Level of the TDEE activity scale. This 

gives her a TDEE factor of 1.5. 

We now have to work out Samantha’s Basal Metabolic Rate (BMR) using the 

following formula . . . 

BMr = 10 x weight (kg) + 6.25 x height (CM) - 5 x 22 -161 

10 x 55 + (6.25 x 158) - (5 x 22)-161 

1266.5 

We can now work out Samantha’s TDEE by multiplying her BMR by 1.5 

1266.5 x 1.5 = 1900 

In order to maintain her current body weight, Samantha needs to take in 1900 

calories per day. But we want her to lose body-fat, not stay the same. Our goal is 

to drop one pound of fat through nutrition every single week. To do that we will 

set her daily caloric total 500 calories lower than her TDEE. 

1900 - 500 = 1400 

We now have Samantha’s total daily caloric total: 1400 

We can go deeper and work out Samantha’s macronutrient requirements for each day. 34 


Our Toned In 90 Days program will involve 4 low carb days, 1 moderate carb day, 

and 1 high carb day. The low carb days will be Monday, Tuesday, Thursday, Friday. 

1. 

On low carb days, 

Samantha will be consuming: 

3. 

Now, we can go even deeper. 

There are: 

• 45% protein 

• 35% carbs 

• 25% fat 

• 4 calories in every gram of protein 

• 4 calories in every gram of carbohydrate 

• 9 calories in every gram of fat 

2. 

That means 

that she 

will be taking in: 

4. 

So, we can drill down to how many 

grams of each macro Samantha 

needs on her low carb days: 

• 560 calories from protein 

• 490 calories from carbs 

• 350 calories from fat 

• 560 divided by 4 = 140grams of protein 

• 490 divided by 4 = 122.5 grams of carbs 

• 350 divided by 9 = 39 grams of fat 

The above numbers are Samantha’s key markers. So long as she hits them each 

day, she cannot help but torch body fat from her physique! 

Ok, let’s get the numbers for Samantha’s high carb days. 

High carb days will be Monday and Thursday. 

On high carb days, Samantha 

will be consuming: 

• 30% protein 

• 50% carbs 

• 20% fat 

That means that 

she will be taking in: 

• 420 calories from protein 

• 700 calories from carbs 

• 280 calories from fat 

35 


So, we can drill down to how many grams of each macro Samantha needs on her 

high carb days: 

• 420 divided by 4 = 105 grams of protein 

• 700 divided by 4 = 175 grams of carbs 

• 280 divided by 9 = 31 grams of fat 

Samantha now has everything he needs to lose a pound of fat every single week 

through nutrition. 

Your Turn 

To calculate your daily macros, you can either fill in the numbers below or click 

onto this handy iiFyM calculator that will do it for you. 

Step One: Your BMR 

BMr = 10 x weight (kg) + (6.25 x height (CM)) - (5 x 22) -161 

eNter your NuMBerS . . . 

10 x ______ + (6.25 x _____) - (5 x 22) -161 

your BMr = __________ CaLorieS 

Step Two: Your TDEE 

__________ (BMr) x ________ (aCtivity FaCtor) 

your tDee = _________ CaLorieS 36 


Step Three: Your Low Carb Day Macros 

_______ (tDee) x 0.4 ÷ 4 = _________ graMS ProteiN _______ (tDee) x 0.35 ÷ 4 = 

_________ graMS CarBS _______ (tDee) x 0.25 ÷ 9 = _________ graMS Fat 

Step Four: Your High Carb Day Macros 

_______ (tDee) x 0.3 ÷ 4 = _________ graMS ProteiN _______ (tDee) x 0.5 ÷ 4 = 

_________ graMS CarBS _______ (tDee) x 0.2 ÷ 9 = _________ graMS Fat 

Congratulations 

You now know exactly how many macros you 

need to be eating to get your body shredded. All 

you need to do now is to follow the plan and you 

cannot fail! 

Do your best to hit your target every day. In the 

grand scheme of things, it won’t be a catastrophe 

if you are out by 10% every now and again. 

Consistency, however, is the real secret here. 

So, stay locked in on your macros. 

37 


Smart 

Supplementation 


why SuPPLeMeNt? 

The right supplements - taken at the right times - can help propel you to your body 

shaping goals by doing three things. They can . . . 

increase your anabolic drive 

improve your workload capacity 

decrease your recovery time. 

Individually, these factors can make a big difference. Put together they will work 

synergistically to power you towards your goals. Let’s consider them one at a time: 

Anabolic Drive 

The word ‘anabolic’ refers to the body’s ability to produce more muscle 

tissue. Anabolic drive involves the natural production of testosterone, growth 

hormone (GH), insulin-like growth factor-1 (IGF-1), insulin, thyroid, cortisol and 

other hormones and growth factors involved in muscle growth. For athletes, it 

refers to the body’s ability to increase it’s anabolic (or muscle producing) response 

to exercise, nutrition, supplements and other factors. 

In the case of supplements, those targeted towards increasing the production 

of testosterone, growth hormone and insulin, and decreasing cortisol, will result 

in both anabolic and anti-catabolic effects, thus maximizing the anabolic drive. 

One way to increase this is to simply get a good nights rest every night. During the 

night, when you fall into your deep sleep (REM), this is when your body naturally 

produces and releases growth hormone in your body. So the more deep sleep 

you allow yourself to get, the more of the hormone gets produced. 

Workload Capacity 

Endurance or workload capacity involves your ability to maintain high quality training 

throughout a workout. If your capacity is limited and you don’t have the energy, 39 


endurance or concentration necessary to train hard from the beginning of your 

workout to the end, it won’t matter how well you manage the other components - 

nutrition, supplementation and rest. Your diet may be excellent. You may even 

be training properly six days a week, but if you don’t have the overall energy and 

muscle endurance for a productive workout, you aren’t going to experience 

maximal progress. Again, get your sleep! 

Another way to increase your workload capacity is to increase your ATP levels in 

your body. ATP is pretty much an energy source for your muscles. When you are 

training, ATP is broken down throughout your workout. When you can no longer 

do anymore reps of an exercise, also known as your “failure point”, it is because 

all of your ATP was broken down. But if you supplement 5mg of creatine daily, this 

will create an abundance of ATP, allowing your body to push harder and longer 

through your workout. 

Recovery 

When you train in the gym you are going to war with your body. The stress that 

you put on your muscles breaks them down, causing micro tears in your muscle 

tissue. Recovering from that stress is vital in order to switch over from a catabolic 

to an anabolic state. 

Failure to recover properly will put you in an over-trained state. You will feel 

lethargic, lack energy and have little motivation to train. 

Certain supplements can have a strong effect on lowering recovery time and increasing 

muscle growth. Supplements targeting recovery can also help you handle additional 

stress in your training. If you want to extend workouts from four to six days a week, 

supplements can help you accelerate recovery to make those workouts productive. 

Branch Chain Amino Acids (BCAAs) are the building blocks of all proteins and these 

should be your go-to supplement for muscle recovery and endurance. 

Anti-Catabolism 

You can decrease the breakdown of muscle tissue both during and after exercise 

and thus provide potent anti-catabolic effects in several ways. A lot of substances 40 


and methods decrease muscle breakdown and have anti-catabolic effects; for 

example taking in adequate carbohydrates is known to have a protein sparing effect. 

Cortisol is a necessary hormone and it plays a significant role in decreasing muscle 

stiffness and inflammation. Without normal and somewhat elevated cortisol 

levels, we couldn’t even exercise properly - so it wouldn’t matter what training, diet, 

drug or nutritional supplement regimen you followed. Yet, chronically elevated 

levels of cortisol have a catabolic effect on muscle and decreases the effect of 

anabolic hormones. 

Decreasing the amount of cortisol after exercise can provide you with an added 

anabolic boost by decreasing muscle tissue breakdown and increasing aminoacid 

influx and utilization by muscle cells. 

Smart Supplementing: Pre-Workout 

• Eat a whole full meal 60-90 minutes before your workout 

• The meal should contain fast release lean protein, slow release carbs and no fat 

• Have a pre-workout shake 20 minutes before training 

Your pre-workout shake should consist of all your BCAAs. 

There are many BCAA supplements on the market and many are good. My personal 

favorite is bioENDURE from Global Formulas. They have four flavors and each one 

consists of a near perfect ratio of amino acids. 

CliCk Here To CHeCk ouT THese BCAAs 

Smart Supplementing: Post-Workout 

• Take a fast acting whey protein powder shake within 20 minutes after your workout to fast 

track amino acids to those hungry muscle cells. 

• Add 5 mls of creatine to your shake. Creatine is the most effective supplement you can use 

for boosting muscle performance. 

41 


Training 


Your 12 week training program to achieve your toned physique will encompass a 

two pronged attack on your body fat. Five days per week you will be training with 

weights to build muscle while, at the same time, stripping the surface body fat 

from those muscles. You will also be doing high intensity cardio interval training 

(HIIT) three days per week to convert your body into a fat burning machine 24 

hours a day. In this chapter we will detail the weight training protocol that will get 

you lean. 

The 7 Commandments 

of Strategic Weight Training 

1. 

ProgreSSive overLoaD: Every single workout you need to do something to make it more 

intense than the one before. Whether it’s lifting an extra couple of pounds, doing one more 

rep or reducing the rest time between sets, you have got to keep moving forward with your 

workouts. 

2. 

3. 

4. 

5. 

iNteNSity: When working out with weights, intensity refers to the difficulty with which you 

push the weights. You know that you are working at the right intensity if the last 2 reps of 

each set can just be squeezed out and you couldn’t possibly do another one. 

CoMPouND MoveMeNtS: To burn the maximum amount of calories, focus on movements 

that work muscle groups in tandem. Exercises like squats, dead-lifts and lunges will work 

nearly every muscle group in your body while churning through a heap of calories. 

traiN Major MuSCLeS FirSt: Your smaller muscles groups - shoulders, biceps, triceps - are 

synergists when you are training your larger muscle like chest and back. They link the weight 

to the working muscle. The last thing you want to do is to pre-exhaust these weak links and not 

allow the larger muscles to get a decent workout. 

MiNiMize reSt BetweeN SetS: Keep your between set rest periods to just 30-45 seconds. 

You don’t want your intensity level to drop. 43 


6. 

7. 

ChaNge your PrograM every Six weekS: That will prevent your body from getting too 

used to the routine. You need to keep your body guessing if you want it to keep responding. 

Changing it up every six weeks will allow you to do just that. 

iSoLate the workiNg MuSCLe: If you are working on your biceps, don’t allow your lower 

back to do the work by swinging and using momentum. Get your mind into the working muscle. 

Focus on tensing and contracting that muscle without the aid of other parts of the body. 

Correct Lifting Technique 

A gym is a great place to get fit and healthy. Unless you know what you’re doing, 

however, it can also be a doorway to a whole lot of unpleasantness. There are lots 

of heavy weights around. You can’t just sack up and start throwing them around. 

First you’ve got to learn some lifting fundamentals. Here are some basics to master 

before your first session. 

griPPiNg the Bar: There are three types of grips used to grab a dumbbell, 

barbell or weight machine handle . . . 

pronated (overhand) supinated (underhand) neutral (palms facing in) 

With an overhand grip your knuckles face up and your thumbs are toward each 

other. For an underhand grip, your palms will be facing up and pointing away 

from each other. For a neutral grip, your palms will be facing in and your thumbs 

are pointing up. 

All three grips should be closed grips. This is when the fingers and thumbs are 

wrapped around the bar. The opposite to this is an open grip, where the thumbs 

do not wrap around the bar. You should avoid using an open grip because the bar 

may roll out of your grip, especially when you are using a heavy weight. 

Grip width varies with the specific exercise that you are performing. A shoulder 

width grip is standard for most movements, however. 44 


LiFtiNg the Bar: It is vital that you learn the proper technique to lift a bar 

from the floor. Here are the steps that you need to adhere to: 

i. 

Stand in front of the bar, feet flat on the floor and shoulder width apart. Your toes should be 

pointing slightly outward. 

ii. 

iii. 

iv. 

Tightening your core (pull in your stomach and pull back your upper back), squat down in 

front of the bar. 

Grasp the bar with a closed, over-hand shoulder width grip. 

Look up, ensuring that your back is in a flat, rather than a rounded position. Your shoulder 

should be back and your chest out. 

v. 

Keep the bar close to your body, rise up to a standing position. The power to stand should 

come from your thighs, rather than your back. 

BreathiNg: As you push or pull the weight with each exercise, you should 

exhale (concentric contraction). As the weight moves back to the start position in 

readiness for the next rep, you should inhale (eccentric contraction). 

Safety Considerations 

1. 

Loading a barbell: It’s amazing how many people seem to forget about gravity when changing 

the weight on a barbell. The bar can be sitting on the bench press rack and along comes some 

noob intent on changing the weight. They take the collar off one end and then slip the weight 

off, oblivious to the fact that gravity is about to cause that, now lighter, end of the bar to fly 

up into their face. That sort of carelessness could cause someone to lose an eye. 

LeSSoN: have another person pull of the weight at the other end while you 

are changing it. always load a bar evenly. 

2. 

3. 

Lock barbells: Always make sure that the collars are tightly affixed to the end of the bar before 

performing a set. Check them again between sets as they can easily come loose during the set. 

Use a spotter when going heavy: If you don’t have a training partner to provide a spot for you, 

ask a gym instructor to help you. The spotter should be positioned in front of you, ready to 

give you balanced assistance with their finger tips when you reach the failure point. 

45 


4. 

5. 

6. 

Don’t use momentum: You want the working muscle to do the work, not gravity or momentum. 

By lowering the weight to a count of four, pausing momentarily and then focusing on using 

the target muscle to lift, you will be working the muscle only. 

When you are using a machine with a weight stack attached, don’t allow the weight plates to 

slam down on the rest of the stack between reps. 

Keep your core tight and back straight: This will avoid the tendency to swing you back into the 

movement, avoid lower back strain and give your abs an auxiliary workout on every exercise. 

Warm Up 

Every exercise that you perform should begin with a warm up set. This set should 

be done with little or no weight for 15 repetitions with a slower than normal tempo. 

High and Low Rep Days 

The Toned In 90 Days program is based around a few compound exercises, which 

will form the nucleus of your training,and then a few isolation exercises, which 

will give your body the detail that you’ve always wanted. Starting out, compound 

moves are the best bang for your buck when it comes to creating a muscular, lean 

physique as they use many different muscles. 

On the Toned In 90 Days program you’ll be progressing through two different 

weekly workouts. The first one weeks 1-6, and the second one weeks 7-12. These 

weekly regimens will have one workout for each body part each week. 

Following a training plan for 4-6 weeks allows your body to build up just enough 

muscle before you need to change your regimen to continually shock your muscle 

into new growth. Changing your plan allows you to hit your muscles from new 

angles in order to bring about the ultimate muscle fiber stimulation. It also keeps 

your training mentally fresh, preventing stagnation. 

Rep Range 

The program has been created using rep ranges that ensure maximum hypertrophy 

along with maximum calorie burn. Starting weeks 1-6 with 4 sets of 12 reps, 46 


followed by weeks 7-12 with 3 sets of 10 with put on muscle while keeping your 

body lean and toned. 

Your sets of 10 will call for more focused strength and power to move the maximum 

amount of weight possible. You must be totally dialed in to achieve that. Your goal 

each time will be to lift more than you did on your last low rep set for that exercise 

. . . nothing else matters! 

You will find that your high rep sets come at the end of a series of 8-10 rep sets. 

That means that you will already be exhausted when the high rep set rolls around. 

However, you must push out this set with absolute intensity while maintaining as 

perfect form as you can. At the end of that set you should be totally exhausted. 

Pre-Workout Stretching Routine 

Follow these stretching guidelines: 

1 

2 

3 

4 

Move slowly into the stretched position and stretch to a point 

where you can feel slight tension 

Relax, inhale deeply and then exhale 

Hold the stretch for 15 seconds and then return slowly to the start position 

Perform each stretch twice 

Upper Body Stretches: 

PeC StretCh: 

Major MuSCLeS workeD = PeCtoraLiS Major aND DeLtoiDS 

With your elbows straight, clasp your hands together behind your back and slowly 

lift your arms upward. If you are not able to clasp your hands, simply reach back 

47 


as far as possible. For an additional stretch, bend forward at the waist and raise 

your arms higher. 

triCeP StretCh: 

Major MuSCLeS workeD = rhoMBoiDS, DeLtoiDS aND triCePS BraChii 

With your left hand, grasp your right elbow and pull it slowly across your chest 

toward your left shoulder. Repeat with the other arm. 

uPPer BaCk StretCh: 

Major MuSCLeS workeD = LatiSSiMuS DorSi aND triCePS BraChii 

Bring both arms overhead and hold your right elbow with your left hand. Bend 

your right arm at the elbow and let your right hand touch your upper back. Pull 

with your left hand to move your right elbow slowly toward and behind your head 

until you feel a stretch. Repeat with your other arm. 

Lower BaCk StretCh: 

Major MuSCLeS workeD = ereCtor SPiNae aND gLuteuS MaxiMuS 

Sit on the floor with your legs straight in front of you. Bend your right leg, cross 

it over your left knee, and place the sole of your right foot flat on the floor to the 

outside of the left knee. Next, push against the outside of your upper right thigh 

with your left elbow, just above your knee. Place your right hand behind you and 

then slowly rotate your upper body toward your right hand and arm. Repeat with 

your left leg placed over your right leg and rotate toward your left hand. 

thigh StretCh: 

Major MuSCLeS workeD = quaDriCePS 

Using a wall or stationary object for balance, grasp your left foot with your left 

hand and pull so that your heel moves toward your left buttock (the alignment is 48 


important for avoiding stress on your knee). You should feel the stretch along the 

front of your left thigh. Repeat with your other leg. 

haMStriNg StretCh: 

Major MuSCLeS workeD = haMStriNgS aND ereCtor SPiNae 

Sit on the floor with your legs straight out in front of you. Flex your right leg, rotate 

your right hip to point your right knee out to the side and place the sole of your 

right foot lightly against the inside of your left knee. Slowly lean forward from your 

hips to move your torso toward your left knee. Be sure to keep the toes of your 

left foot pointing up with your ankles and toes relaxed. Switch the position of your 

legs and repeat with your right leg straight out in front of you. 

CaLF StretCh: 

Major MuSCLeS workeD = SoLeuS aND gaStroCNeMiuS 

Stand about three feet away from a wall or stationary object. Keeping your left heel 

in contact with the floor, place your right foot about one foot in front of your left 

foot with your right knee flexed. With your left knee straight, lean forward at your 

waist. Keep your left heel on the floor and your back straight. Repeat with other leg. 

49 


The Workouts 


Mon tues wed thur Fri 

Weeks 1-6 Chest & Abs Back Legs Shoulders & Abs Arms 

Weeks7-12 Chest & Back Quads & Shoulders Cardio Circuit Arms Hams & Glutes 

Here are the four workouts that you will perform. For visuals on how to perfect 

form see videos of each exercise attached. 

Chest & Abs: 

• Dumbbell Bench Press: 3 sets of 12 reps 

• Incline Dumbbell Bench Press: 

3 sets of 12 reps 

• Machine Fly: 3 sets of 12 reps 

• Assisted Chest Dips: 3 sets of 12 reps 

• Crunches: 3 sets of 12-15 reps 

• Reverse Crunches: 3 sets of 12-15 reps 

• Plank: 30-45 seconds 

Back: 

• Lat Pull Down: 3 sets of 12 reps 

• Iso-Dumbbell Row: 3 sets of 12 reps 

(each arm) 

• Reverse Dumbbell Fly: 3 sets of 12 reps 

• Seated Low Row: 3 sets of 12 reps 

• Lower Back Extension: 3 sets of 12 reps 

Legs: 

• Barbell Squat: 3 sets of 12 reps 

• Straight Leg Dumbbell Deadlift: 


• Leg Extension: 3 sets of 12 reps 

• Prone Leg Curl: 3 sets of 12 reps 

• Cable Glute Kickback: 3 sets of 12 reps 

Shoulders & Abs: 

• Dumbbell Shoulder Press: 3 sets of 12 reps 

• EZ Bar Upright Row: 3 sets of 12 reps 

• Dumbbell Front Raise: 3 sets of 12 reps 

• Dumbbell Later Raise: 3 sets of 12 reps 

• Russian Twists: 3 sets of 12-15 reps 

• Heel Taps: 3 sets of 12-15 reps 

• Side Planks: 3 sets of 20-40 seconds 

each side 

51 


Bi’s & Tri’s 

Superset 1 

• Alternating Dumbbell Curl: 

3 sets of 12 reps (each arm) 

• Cable Tricep Extension With Rope: 


Superset 2 

• Dumbbell Hammer Curl: 3 sets of 12 reps 

• Dumbbell Skullcrushers: 3 sets of 12 reps 

Superset 3 

• Standing Barbell Curl: 3 sets of 12 reps 

• Iso Dumbbell Kickback: 


Chest & Back 

Superset 1 

• Barbell Bench Press: 4 sets of 10 reps 

• Assisted Pull-Ups: 4 sets of 10 reps 

Superset 2 

• Incline Dumbbell Fly: 4 sets of 10 reps 

• Incline Dumbbell Row: 4 sets of 10 reps 

Superset 3 

• Machine Fly: 4 sets of 10 reps 

• Supinated EZ Bar Row: 4 sets of 10 reps 

Quads & Shoulders 

Superset 1 

• Arnold Press: 


• Goblet Squat: 


Superset 2 

• Car Drivers: 4 sets of 20-40 seconds 

• Walking Lunges: 4 sets of 10 reps (each leg) 

Superset 3 

• Dumbbell Lateral Raises: 4 sets of 10 reps 

• Leg Extension: 


Cardio Circuit 

• 20 Body Weight Squats 

• 12-15 Reverse Crunches 

• 12-15 Pushups 

• 2:00 Moderate Paced Stairmaster 

• 20 Jump Squats 

• 15-20 Crunches 

• 8-12 Burpees 

• 2:00 Moderate Pace Stairmaster 

*Repeat for 2-4 total rounds* 52 


Arms 

Superset 1 

• EZ Bar Curl: 4 sets of 10 reps 

• Incline EZ Bar Skullcrusher: 


Superset 2 

• Cable Hammer Curl With Rope: 


• Iso Cable Tricep Extension: 


Superset 3 

• Iso Cable Curl: 4 sets of 10 reps (each arm) 

• Seated Tricep Dip: 4 sets of 10 reps 

Hamstrings & Glutes 

Superset 1 

• Dumbbell Hamstring Curl: 4 sets of 10 reps 

• Barbell Hip Thrusts: 


Superset 2 

• Good Mornings: 


• Donkey Kicks: 

4 sets of 20 (each leg) 

Superset 3 

• Prone Leg Curl: 4 sets of 10 reps 

• Pull Throughs: 4 sets of 10 reps 

A Note on Resistance 

Selecting the appropriate weight for each exercise will require a little bit of trial and 

error. For the first two weeks of the program your focus should be on training your 

body in correct exercise technique and performance. The resistance, therefore, 

can be a little lighter than optimum until you are in the groove of the movement. 

For compound exercises such as squats, dead-lifts and bench presses you can 

start with just an Olympic bar. Movements that isolate the smaller muscles groups 

(such as lateral raises and flyes) don’t require that much weight to be effective. After 

a couple of weeks, apply the guidelines already providing on choosing resistance 

(i.e. the last 2-3 reps should be the most you could do at that weight). 

See Appendix 2 for a complete breakdown of the optimized exercise technique for each 

exercise in the program. 

53 


Cardio 


Most people who exercise to lose weight are operating off the more is better 

mindset. As a result, the vast majority of them are in an over trained state. Not 

only will that curtail the body’s natural fat burning mechanisms, it will, more than 

likely, result in burnout, lack of motivation and workouts that become a drudgery 

rather than a delight. 

In order to burn the maximum amount of calories, and therefore burn the 

maximum amount of fat, during your workouts you need two things: 

Intensity 

Brevity 

In fact, these two go hand in hand. Think of running. You can do a slow jog for a 

long time, but up the intensity to an all out sprint and you’ll be lucky to stick it out 

for more than a minute. 

When it comes to working out to torch body fat the equivalent of an all out sprint 

is known as High Intensity Interval Training (HIIT). HIIT has hit the headlines over 

recent years because a whole raft of studies have shown conclusively that it is 

a far superior form of fat loss exercises than either regular aerobic exercise or 

resistance training. 

HIIT training will allow you to slash your workout time to less than one hour per 

week, including your warm up and warm down time. That hour will be separated 

into three 20 minute workouts on alternate days. 

That 60 minutes of total exercise time will equate to of your week. 

Yet, within that tiny fraction of time you will consume more energy in the form 

of calories than you would achieve with hours of steady state cardio. And, what’s 

more, HIIT is the only form of exercise to produce the EPOC effect. EPOC stands for 

excess post oxygen consumption. It means that your body will continue burning 

as if you were still exercising long after you’ve hit the shower room. In fact, HIIT will 

keep your metabolism revved up for 24-32 hours after your workout has finished. 

HIIT training produces more mitochondria in the muscle cell. And mitochondria 

happen to be very effective burners of fat. An Australian study separated women 

into two exercise groups: moderate intensity cycling and high intensity HIIT style 

55 


cycling. The first group performed 20 minutes of steady cycling. The second 

alternated between 8 seconds of sprint cycling and 12 seconds of gentle cycling for 

five minutes. 

After fifteen weeks, tests revealed that only the women in the HIIT group lost 

weight. Average weight loss among the group was 11.3 pounds. As well as losing 

fat from their thighs, the women lost weight from their stomach area and their 

average fasting insulin was down by 31%. 

5 Reasons Why HIIT MUST 

Form the Basis of your Cardio Program . . . 

1 

2 

3 

4 

5 

HIIT is fast and effective 

HIIT makes more fat burning mitochondria 

HIIT allows you to burn more calories after exercise 

HIIT leads to fat loss from your belly 

HIIT suppresses the appetite 

Your HIIT Action Plan 

Your Fat Obliterator Exercise program is based around the principles of HIIT training: 

Hard and Fast Brief workouts Progressive resistance 

56 


You will be exercising three times per week. This should be on alternate days to 

make sure that your body gets the maximum amount of rest and recovery possible. 

Most people find that Monday, Wednesday and Friday works best for them. 

Your workouts will last less than 20 minutes each. Within that time you will work 

every muscles group in your body and you will flick the switch on your body’s fat 

burning mechanism, allowing you to torch body fat for many hours after your 

workout is in the bag. 

The Workout: Day One 

In this workout you will be performing sprint sessions followed by rest intervals. 

You need to choose between one of the following to perform your sprints: 

Cycle Rower Treadmill Running on a field Skipping 

If you decide to do your sprint work by running on a field, you should chose a 

location that allows at least 100 yards for you to run in a line. 

You will need a timer for this workout. Your phone will do nicely. Set it to beep at 

20 second, then 10-second intervals. 

warM uP 

Your warm simply involves 5 minutes of slow movement on your chosen exercise 

type. Your goal here is to get the muscles ready for the challenging work to come 

so you should perform some exaggerated movements to really feel the muscles 

getting involved. 

the workout 

As soon as five minutes is up on your warm up, it is time to get to work. If you are 

using a treadmill, dial the speed up to between 8-12 miles per hour, depending on 

your current fitness level. 57 


Your job now is to begin sprinting as fast and as hard as you possibly can. If you 

are running, imagine that you are being chased by a very hungry dog! On the 

cycle, pump your legs like there’s no tomorrow. And, if you are rowing, imagine 

that you’re closing in on the Olympic Games finish line. 

Continue this all-out sprint for 20 seconds. Then stop. You’ve got 10 seconds before 

you do it all again. Take in deep breaths (through your nose) and get psyched for 

the work ahead . . . 

Now go! 

Sprint as hard as you did the first time. Try not to let the intensity level drop. Keep 

pushing harder, harder, harder . . . at 20 seconds stop and breathe again. 

You will repeat this cycle until you have completed 8 twenty-second sprints with 

10-second rest intervals between them. This will take you just 4 minutes – but it 

will fee like an hour! 

warM DowN 

Finish your workout with a 5-minute cool down. Repeat the same process as for 

your warm up, maintaining a slow, steady pace to allow your body to return to a 

non-exercise state. 

The Workout: Day Two 

Today is your body weight circuit training day. That means that you’ll be performing 

exercises that target the individual muscles of your body one after the other with 

minimal rest between them. You will also alternate between exercises that are 

primarily aerobic (jumping jacks) and those that are mainly anaerobic (push ups). 

This approach has been scientifically proven to burn the most amount of calories 

in the shortest possible time, while also building up muscle strength and mass 

AND dramatically improving cardiovascular fitness. 

the warM uP 

Today’s warm up is the same as your Day One workout warm up; that is 5 minutes 

of slow movement on your chosen exercise type. Your goal here is to get the 

58 


muscles ready for the challenging work to come so you should perform some 

exaggerated movements to really feel the muscles getting involved. If you don’t 

have access to an exercise machine or a skipping rope for your warm up and you 

are not at a place that you can jog, simply run in place. 

the workout 

Today’s workout will hit every muscle group as you move through a circuit that 

tones and shapes while it scorches away body fat. 

Here’s how to perform the workout, for visuals on form see attached videos: 

PuSh-uPS 

Set yourself on the ground, face down with your hands slightly wider than shoulder 

width apart. Your feet should be touching. Keeping your body in a straight line, rise 

up so that your arms are fully extended. Tense your buttocks and tighten your abs 

to prevent your butt from lifting you into a ‘v’ position. Look straight ahead rather 

than down. Now steadily lower yourself until your elbows are at a 90-degree angle. 

When your chest touches the floor, explode back up to the start position. 

note: You may have to start with modified push ups, in which you you have 

your knees on the ground until you build sufficient upper body strength to 

perform full push ups 

MouNtaiN CLiMBerS 

Starting in the plank position (extended arms on the floor, shoulder width apart, 

body flat, legs straight and together), as if you were starting a sprint. Now alternate 

bringing your knees to your chest, going as quickly as possible. Keep your back flat 

and but down. Continue for 30 seconds 

BoDy weight SquatS 

With your feet shoulder width apart, your eyes focused on the ceiling and your lower 

back arched, place your hands on your head. Now lower down to a parallel squat 

position by pushing your hips back and bending your knees. After a slight pause, and 

without rounding your back, push through your heels to return to the start position. 

Perform your body weight squats with a smooth, rhythmic cadence. Take 4-5 

59 


seconds per repetition and focus on feeling the work that your thighs, glutes and 

hamstrings are doing. 

Power juMPS 

Stand with feet shoulder width apart. Crouch down into a squat and then explode 

up into a vertical jump. Bring your knees up as high as possible. Continue in a fluid 

motion without any rest until the 30 seconds is complete. 

MoDiFieD PuLL uPS 

Set up a bar or equivalent between two uprights so that it is positioned horizontally 

at waist height. Grasp the bar with an overhand grip and lower yourself so that you 

are hanging underneath it with feet extended out. Now, with your back arched, 

pull up so that your chin touches the bar. Lower to full extension and repeat. 

StaNDiNg LoNg juMP 

Jump off with both feet together as far as you can. Bend your knees before you 

jump and focus on going low to go far. Sprint back to the start position and repeat. 

reverSe DiPS 

Position yourself in front of a low bench facing away with your hands behind you 

resting on the bench. Your hands should be about 6 inches apart and your legs 

extended in front of you so that your body forms a straight line. From this position, 

bend at the elbows to lower your core area towards the floor. From a bottom 

position power back up, focusing on your triceps to do the work. 

BurPeeS 

Stand with your feet shoulder width apart. Crouch down and place your palms on 

the ground. With your arms supporting your body kick your legs back. Immediately 

draw your legs back then thrust yourself back up to the start position. That is one 

rep. Continue for 30 seconds. 

waLL Sit 

Sit with your back against a wall, just as if you were sitting in a chair. Your feet 

should be shoulder width apart with your legs at right angles and thighs parallel 

60 


to the ground. Spread your arms out along the wall at shoulder height. Hold this 

position for the set time. 

CooL DowN 

Finish your workout with a 5-minute cool down. Repeat the same process as for 

your warm up, maintaining a slow, steady pace to allow your body to return to a 

non-exercise state. 

The Workout: Day Three 

Today you will repeat your Day One workout. Remember to push hard each and 

every sprint, not allowing fatigue to slow down your intensity level. Your work 

session is only 4 minutes long, but those four minutes need to be golden in order 

to produce the fat burning results that you deserve. 

If you can, it is a great idea to change up the type of exercise you are doing between 

Days One and Three. So, if you are using a cycle on Day One, switch to a rowing 

machine on Day Three. 

How To Stay Committed to An Exercise Program 

In order to make a success of working out, you must find a way to make exercise 

rewarding. Of course, we all know of the long-term rewards of working out. For 

many people, though, those rewards are too far off to motivate us in the present. 

Of course, unless you have unlimited financial means, tangible rewards are not 

the way to go. And dare we say it – DO NOT use food as a reward. That’s part of the 

cycle that got many people into the fat zone when they were kids in the first place! 

How about if exercise itself were the reward? What does that mean. It means 

slowing down and enjoying the process of exercising. 

Exercise strengthens the connection between mind, body and spirit It also sharpens 

our awareness of the interconnectedness of the aspects that make up our whole 61 


eing - the mind, body and spirit. For many people there is a spiritual dimension 

that comes with the endorphin rush that comes with exercise - especially if you’re 

jogging along the beach at sunrise. 

When you work out, your body releases endorphins - commonly referred to as 

‘feel good’ chemicals. Endorphins give you a natural high - a sense of euphoria and 

mood enhancement that just makes you feel good about your life. 

Integrate exercise as a special time of your day. Rather than viewing it as a chore 

that you’ve got to endure, see it as your personal time - the hour of the day that 

you are using to sculpt and perfect the package that you present to the world. 

This is the time where your mind and body are working together to make you 

better, faster, stronger. There’s no one encroaching on your time. This is your 

daily maintenance - cherish it. 

Use exercise to find out who you are in that moment. Expel any negative thoughts 

from your mind and focus on the positive benefits of what you are doing. Explain 

to yourself why you are doing what you are doing. Remind yourself of the 

discipline you are displaying by working out. Visualize yourself having achieved 

your ultimate goal. 

62 


Beyond 90 Days: 

Customization 


The 90 day nutrition and training program will take your body where you never 

thought possible. The type of lean, toned muscle that you’ve envied on others will 

finally be yours. 

But 90 days is only the start. 

Use what you have learnt over these 3 months to take your training to the next level. 

From now on you will change your routine every 4-6 weeks. By following the 

principles presented in this book, you will be able to design your own training 

programs designed to ramp up the fat loss even further and get you closer and 

closer to your ideal body. 

Here are the key guidelines that you will need to employ when designing your 

future workouts: 

• Work from the ground up 

• Work from the center of the body out 

• Maintain good form with all exercises 

• Keep your workout under one hour 

• Allow 48 hours before working a muscle group again 

If you don’t want 

to have to deal with this and 

are interested in having a customized 

training plan made for you every month by 

our team of personal trainers with check-ins every 

week to keep you accountable click the link below: 

CliCk Here To CHeCk ouT 

our CusTomized WorkouT Plans!” 

64 


Final Word 


• Within your grasp you now have all of the knowledge that you need to transform 

your body, taking charge of your physique and allowing yourself to wear it 

proudly anywhere, anytime. 

• Knowledge, of course, is vital. But, in itself it is never enough. 

• Unless you actually get off the couch and start implementing what you’ve learnt, 

then you have simply wasted your time. 

• Let this book mark a turning point in your life. Allow the knowledge that you 

now have to spur you to action, so that you begin to immediately implement the 

training and nutrition know-how that you have at your disposal. 

Your new body is 

waiting for you – get out 

there and claim it! 

66 


aPPeNDix a 

Sample Low Carb Meal Plan 

this meal plan is based on consuming a maximum of 50 grams of carbs per day. 

Breakfast Lunch Post-workout Dinner Snack 

Scrambled egg 

omelete (2 whole / 

3 whites) 

Spinach 

Mushrooms 

Nonfat plain yogurt 

with chopped nuts 

(walnuts, almonds, 

cashews) 

Protein shake 

Lean beef (3 oz), 

topside 

Broccoli 

Asparagus 

Smoothie with 

coconut milk, 

berries, almonds 

and protein 

powder 

Old Fashioned 

rolled oats / skim 

milk 

chopped up banana 

low fat yoghurt 

Salmon (3 oz) over 

mixed greens and 

vegetables with 

1tbs balsamic 

vinigriette dressing 

Protein shake 

Grilled chicken 

(3 oz), 1 cop 

steamed yellow 

and green 

squash, roasted 

red potato 

Apple with one 

tablespoon of 

natural peanut 

butter 

Whole grain 

waffles, 

Sugar Free Maple 

Syrup, Low Fat 

Cottage Cheese 

Tuna fish (1 can), 

spinach salad, red 

grapes 

Protein shake Shrimp (4 oz), 3 

egg omelete (1 

whole, 2 whites), 

hot salsa 

Hummus, 1/2 

cup with mixed 

vegetables 

1/2 cup of rolled 

oats with Splenda 

and cinnamon 

1 orange 

2 slices whole 

wheat bread, 2 

tbsp natural peanut 

butter, 1 banana 

Protein shake 

Sirloin burger 

(3 oz), sweet 

potato, 

asparagus 

Meal 

replacement 

shake 

1 apple, 2 hard 

boiled eggs, skim 

milk 

Grilled chicken (3 

oz), sweet potato, 

steamed broccoli 

Protein shake 

Steamed chicken 

breast (3 oz), 

brown rice, diced 

pineapple 

Nonfat plain 

yogurt with 

black, seedless 

grapes and a 

banana 

67 


eFereNCeS 

Lieberman, HR. Nutrition, brain and cognitive performance. Appetite, 40(3):245-54, 2003. 

Spriet, LL, et al. Muscle metabolism during prolonged exercise in humans. Am J Physiol. , June, 

2009: 262 (6 part 1): E891-8 

Powers M. Performance Enhancing Drugs. In Levers, Dunn. Principles of Pharmacology for Athletic 

Training. NY, Slack Inc. pp 332-5: 

Anselme, F et al. Maximal anaerobic power and blood lactate concentration. Eur Appl Physiol Occup 

Physiol, 65(2):188-91 2010 

Ibraham AR, et al. Aromatose Inhibition by Flavanoids. J Steroid Biochem. 37.2 (2011): 257-260 

Kamber C, et al. Creatine supplementation Part 1: Performance, Clinical Chemistry and Muscle 

Volume. Med. Sci. Sports Exercise. 31:776-781 (2009) 

Walliman, T, et al. The Creatine kinase system and pleiotropic effects of creatine. Amino Acids. 

Springer Wein 40(5): 433-451 

Nester, E. Moelcular Neuropharmacology: A Foundation for Clinical Neuroscience, McGraw Hill, 2001 

68

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