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Over 40 Ab Solution
by Shaun Hadsall
Disclaimer and/or Legal

Notices
This information provided in this book is for educational
purposes only. I am not a doctor and this is not meant to be
taken as medical advice. The information provided in this
book is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this course are meant for
healthy adults only. You should consult your physician to
insure tips given in this course are appropriate for your
individual circumstances.
If you have any health issues or pre-existing conditions,
please consult with your physician before implementing any
of the information provided in this course. This product is for
informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.
SEVENTEEN SUPER “Sneaky”
Rapid Fat-Loss Tricks
Stealth Strategies to KEEP Your Body

Burning Fat 24/7
By: Shaun Hadsall

Welcome to our SEVENTEEN SUPER “Sneaky” (love that word)
Rapid Fat-Loss Tricks!
I’m not going to beat around the bush.
Some of these tricks are quick and easy. Some take a little more
planning and effort. Some are exercise. Some are nutrition.
But all of them work, big time, and have solid science along with real
world testing and results to prove it.
Keep in mind, 90% of the time you’ll be able to incorporate these

tricks with any other plan you may be following.
Enjoy and keep going strong,
Your friend,
Shaun Hadsall
SUPER “Sneaky” Rapid Fat-Loss Trick #1:
Reverse Fasted Bursting
This is a tick Karen and I have been using off and on for years and it works like
crazy on stubborn fat. They are 3 simple rules to reverse fasted bursting.
Step 1 – Reverse
Reverse the time of day you perform intervals or high intensity exercise.
So if you exercise in the a.m., you’ll pick two or three days of the week and move
your sessions to early afternoon or late evening.
If you exercise in the early afternoon or evening, move a few of your sessions to
early in the a.m. when you wake up. You might have to do this on weekends to
make the scheduling work if necessary.
The Effect: This will trick your body to overcome ANY patterning the metabolism
is experiencing to fight against fat-loss. In other words, it’s a “metabolic shock”
that will fight adaptation, plateaus, and release more stubborn fat into the blood
stream to be burned off.
When your body is used to having food at certain times or exercising at certain
times, it only takes a few short weeks before it will catch on and adapt to the
schedule you’re giving it.
So step number one will literally “trick” your body to burn more fat.
Step 2 – Put yourself in a “Fasted” State

Exercise in a fasted state. You have a few options here, but keep the workout
short and intense to maximize the hormonal effect and prevent muscle loss
(more on this below in step #3). So either…
a. Wake up early, have some water and cup of black coffee if you want.
Then break your fast with a short high intensity workout.
b. Use an Intermittent Fasting protocol of 16 to 24 hours, and then break
your fast with a strategic workout.
c. You can also wait three to four hours after a balanced meal if you’re
perform your workout later in the day to ‘mimic’ intermittent fasting.
The Effect: This will kick your SNS (sympathetic nervous system) into HIGH
gear, which will force the release of Growth Hormone, Adrenaline, and Free Fatty
Acids….all while lowering insulin dramatically.
ALL of this = an aggressive RAPID fat-loss environment inside your body that
sets you up perfectly for Step 3…
Step 3 – Bursting
Perform high intensity bodyweight circuits or bursts of cardio for 20 to 30

seconds at a time (recover for about a minute in-between) for at least 5 to 10
minutes straight for some ridiculous fat-loss.
Cool down by doing some calisthenics or if you have time, do 15 to 30 minutes of

steady state cardio to burn off residual fatty acids.
The Effect: MASSIVE amounts of Free Fatty Acids (i.e. broken apart fat) will be
automatically released into the blood stream and calorie burning will be
accelerated for hours and hours after the workout to dramatically increase your
fat loss.
ALL three of these steps work together synergistically to create the perfect
hormonal storm inside your body to bustthrough a plateau and prevent any
metabolic slowdown associated with your plan.
Here’s a little bonus for you nerds or science geeks out there.
Below are three (there are many more) links to published studies that showing
some evidence that supports fasting workouts are superior for fat loss.
This study shows that fasting prior to exercise increases nutrient uptake and
absorption in post workout meals:

http://www.springerlink.com/content/w8712615714k8150/
This one demonstrates that fasting increases the release of catecholamines

(precursors to adrenalin) and therefore naturally increases resting metabolic rate.
If you combine that with high intensity exercise, you get a powerful 1-2 punch:

http://www.ajcn.org/content/71/6/1511.abstract
This study (for the first time) shows that fasted training is more potent than fed
training to facilitate adaptations in muscle and to improve whole-body glucose
tolerance and insulin sensitivity during hyper-caloric fat-rich diet.
http://www.ncbi.nlm.nih.gov/pubmed/20837645
If you absolutely HAVE to have something before a workout (maybe

because of health concerns, or if you’re already super lean or maybe
you just can’t tolerate fasted exercise), I recommend a scoop of whey
protein powder.
Just make sure you do a thorough five to ten minute warm up to bring
down insulin levels so you can maximize fat loss during and after the
workout.
Speaking of fasting…let’s dive into “Sneaky” Trick number two, which expands
upon number one…
“Harness” the Power of Intermittent Fasting

I know sometimes it’s hard to accept change when we’ve been programmed to
adhere to silly dieting rules for so long, but I’ve actually skipped breakfast now for
4 or 5 days of the week over the past 2 years to prove the validity, efficacy and
simplicity of intermittent fasting.
Am I crazy? Kind of. :-)
The end result?
I have more energy, I get more accomplished, I eat less junk food and I haven’t
lost ONE ounce of muscle.
Additionally, it’s been MUCH easier to stay lean as I get older and deal with
declining hormones.
Best of all, I’m only eating 3 or 4 times a day now.
Not only that, I’ve had HUGE breakthroughs in controlling my emotional

attachment with foods in general.
Here are the results from my first year of experimenting with Intermittent
Fasting:
I want to be 100% transparent and let you know that the before picture (taken
on February 7th of 2011) was after a ten day vacation of eating bad and
partying in Jamaica, so it was the perfect time to take a “before” picture
and test out this fairly new method.
But this isn’t about me. Who cares about me? This is about YOU.
And I’m not here to tell you what you should or shouldn’t do.
I’m here to educate you and let you know how “IF” has worked on my clients and
myself. In my opinion, Intermittent Fasting is MUCH easier to adhere to than
trying to ram in 5, 6 or even 7 small meals a day.
It’s also the easiest way to put yourself into a healthy calorie deficit and
has an awesome hormonal benefits
So first, let’s look at the reasoning behind the “IF” strategy and why it makes a lot
of sense.
Then you can make an educated decision to see if this approach is a good fit for
your lifestyle.
Intermittent Fasting or “IF” (in case you didn’t already know) is essentially not
eating or drinking anything that contains calories for a set time period.
Generally this time period is between 16 and 36 hours.

And even though we’ve been told over and over again if we don’t feed
ourselves every 3 hours our metabolic rate will slow down, it’s simply not
true. It’s a big fat myth.
There are now multiple peer reviewed studies indicating you can literally fast (not
eat) for up to 36 hours before your metabolism will slow down.
How to SKIP Breakfast for Faster Fat-Loss?

Based on this approach, you’ll also be skipping the traditional time of day you
would normally consume breakfast.
Although there’s a lot of solid research indicating breakfast is the most important
meal of the day, you have to keep in mind what the word breakfast means –
literally.
Let’s look at the word itself. “BREAK-FAST” or to “break” your “fast” is the true
definition of breakfast.
Keeping that in mind, the research hasn’t really looked at the timing of that
meal. Instead, it’s all about the actual food choices you make to start your day or
“break” your “fast”.
So we’re not really “skipping” breakfast. We’re just changing the time of day
breakfast is consumed.
Now I will be the first one to admit that I held up a cross like a vampire was
attacking me when I initially heard about this strategy a few years ago.
And although it goes completely against the grain of traditional approaches, the
science and real world results can’t be denied.
When applied properly, intermittent fasting is not only great for your metabolism,
it’s also a killer way to break bad food habits or shock your body mentally and
physically.
How Intermittent Fasting Gives You CONTROL Over

Your Hunger Hormones…
I also noticed after a few weeks of using the intermittent fasting protocol, that I
NEVER got hungry anymore.
In other words, over time fasting has become a lot easier and skipping breakfast
doesn’t even faze me anymore.
After discussing this phenomenon I was experiencing with my good friend

John Romaniello, I discovered it was because I had “retrained” my hunger
hormone Ghrelin.
Simply put (to save you from all the science jargon), Ghrelin is the hormone that
controls your body’s hunger response to food. It’s secreted when you’re about
ready to eat.
In other words, you can reprogram Ghrelin to respond at a different time of

the day. This process only takes a few weeks (sometimes less) with intermittent
fasting.
Also, Ghrelin is a potent stimulator of growth hormone.
So if you combine the growth hormone release that occurs naturally during
fasting with your body’s ability to “re-train” Ghrelin, you get a potent one-two
GH punch.
Research also shows it lowers insulin, increases growth hormone release, and
raises catecholamine levels by ramping up the sympathetic nervous system
(SNS). More on this below.
So in many ways Intermittent Fasting actually “mimics” high intensity

exercise. Weird but 100% true.
Every hormonal trigger activated by Intermittent Fasting seems to help you burn
more fat and preserve muscle.
Mentally, it can also help break you of bad emotional habits or negative neuro-
associations you may have with food and provide you with new found energy and
focus.
As always, with any great tactic, more is not better.
If you abuse this strategy your body may start shedding lean muscle to slow
down the metabolism and the end result is no weight loss at all.
Essentially, your body thinks you are starving yourself so it will have to use
amino acids from precious muscle tissue to survive and fuel itself.
Research shows this only happens if you overdue it. Over the past year, I’ve
found that the 16/8 (16 hours of fasting, 8 hours fed) protocol works best
and is easiest to adhere to, but you have to do it RIGHT.
For example, you could start your fast at 9pm and end your fast with a noon
workout the next day. Then you would go ahead and consume your largest meal
of the day after your workout – around 1pm.
So this would be considered your real “break-fast” or your first meal of the day.
Remember, after intense exercise your body is highly sensitive to nutrient uptake
and protein synthesis (aka – nutrient partitioning).
So when you break your fast with a high intensity workout you should eat your
largest meal of the day within 30 to 45 minutes after.
Now don’t freak out about this. I guarantee it’s a lot easier to follow and more
effective than you can ever imagine.
I personally start my fast at around 10pm and workout at 1pm so I’m eating my
post workout meal and breaking my fast right at 2pm, which is the 16 hour mark.
So I eat 3 or 4 larger meals between 2pm and 10pm, then I fast from 10pm until
2pm the next day. Rinse and repeat for 3 to 5 days of the week.
There are also many days where I workout first thing in the a.m. at 6 or 7am in a
total “fasted” state. I just make sure to consume 5 to 10 grams of amino acids
before and after…
Then I wait until 1 or 2pm until I break my fast (“break-fast”) with the largest meal
of the day.
If you’ve never fasted before, the first time can be tough, but it quickly becomes
easier, especially when the fat starts falling off your body.
Remember, IF isn’t the “holy grail” or anything, but it sure is a simple way to take
control of fat-loss when it’s applied properly.
The Grapefruit Trick
A fairly recent study done in La Jolla, CA showed that consumption of this
grapefruit was found to be associated with a significant reduction in weight.
In fact, this particular study showed that two-hours AFTER ingesting grapefruit,
post-glucose insulin levels were significantly reduced among subjects
compared to a placebo group.
So this research indicates that this may be the ONLY fruit that actually increases
fat-burning after ingestion.
The study concluded that, “Half of a fresh grapefruit eaten before meals was
associated with significant weight loss. Insulin resistance was improved with
fresh grapefruit."
This is despite the carbs and sugars found inside this fruit.
VERY interesting stuff.
Another great benefit to consuming Grapefruit is that it’s loaded with naringin.
Naringin has been documented to inhibit certain enzyme activity in human liver.
So what does this scientific jargon mean for you?
It means that naringin (found inside grapefruit) may increase the half life
(extending the activity) of various alkaloids, especially caffeine.
Even certain fat burners utilize naringin for enhanced alkaloid effect.
In other words, the natural ingredients found in grapefruit could help you
metabolize fat more efficiently.
A couple VERY important notes about “how” to eat grapefruit for more efficient
fat-loss.
1. Do NOT use traditional grapefruit juice from concentrate.
The pasteurization process DESTROYS the natural citrus qualities found

inside fresh grapefruits. You must either use the whole fruit (preferably
organic) or flash pasteurized juices, which are typically very hard to find.
2. Do NOT eat grapefruit every day of the week.

Just like any great nutrition strategy, more is NOT better. I recommend
using a ½ grapefruit before two of your daily meals about 4 or 5 days of
the week.
This will ensure awesome results without adapting to the fat-burning

properties found inside this fruit.
By the way, this is a GREAT tactic to break a plateau.
Not only will it increase insulin sensitivity, it will flood your body with natural
enzymes that will potentially help get the fat burning again.
Of course, it’s only going to work if you’re exercising and eating healthy.
This trick used all by itself probably won’t make that big of a difference. But if
you’re consistent with your eating and workout habits, give this puppy a try!
The Strategic Sauna
This is a simple15 minute daily sauna ritual you can use that requires absolutely
NO exercise, yet it can help you nearly DOUBLE your calorie burn.
It’s something I try to do at least 4 or 5 days a week and after reading this, I’m
confident you’ll want to join me.
And just so you know – I never used this 15 minute trick to intentionally get these
added benefits.
I personally use the sauna because it helps me KEEP my sanity in a busy, fast
paced world full of technology and interruptions.
In other words, it can help you escape the chaos of everyday life and cultivate
your mind to be more productive.
However, I’ve been conducting a little investigation and I’ve uncovered some
other VERY interesting facts you should know about…
The sauna has a ton of “hidden” fat-loss and calorie burning benefits you should
be aware of.
Here they are…

1. Flushes toxins. The dry sauna can help reduce levels of unwanted toxins
picked up from the environment. These toxins have been proven to create
bad estrogen levels in the body and they can even block fat-loss
altogether.
2. Helps rinse and cleanse your skin’s epidermal layer and sweat ducts.
Cleansing of your pores gives your skin a soft, beautiful appearance. Nice!
3. Shown to help you sleep better because you’ll be more relaxed. This will
help with exercise recovery, weight-loss AND productivity.
4. Provides recreation or what I call “Re-Creation”. In other words, it will help
you “re-charge” your mental battery to deal with the stresses of daily living
so you can operate at your “peak potential”.
5. Helps improve recovery time by soothing and relaxing muscles, aches and
soreness.
6. As I stated above, sometimes you can nearly DOUBLE your calorie burn
using this method.
7. It will also help you FEEL better and relieve stress so you’ll be happier!
Just go to the dry sauna 3 or 4 times a week after your workout for 15 to 25
minutes to enhance to post workout calorie burn and help burn off any
residual fatty acids that may be left floating around in your blood stream.
Just look at my results I’ve monitored from this sneaky trick…
• Exercise 7am: Intervals followed by 20 minutes of steady state cardio

• Duration: 35 minutes
• Calories burned: 493
• 5 minute transition to the dry sauna (with a book, meditation audios, and
my personal journal)
• 20 minutes in the dry sauna (I went a little longer than 15 minutes, which
easy to do once you get in the zone.)
• Additional calories burned while inside sauna: 264
On my ride home I looked at my monitor and it showed that I had burned a total
of 757 calories!
(remember, I only exercised for 35 minutes)
This means while I was meditating, praying, and cultivating my mind for success I
not only got ALL the added health benefits…
…I also burned an additional 264 calories!
Wow.
Long story short, this ritual or habit can also help you restore your mind, body,
and soul, which can have ALL kinds of positive effects on your life.
When you find a warm quiet place to relax without distractions, it will carry over
into every other area of your life – automatically without even trying.
Make sure you test out this method first by using 10 minutes at a time and drink
LOTS of filtered water afterwards.
GLUT 4 ACTIVATION
Since we all know cheat food is going to part of the fat-loss journey, doesn’t
only make sense to put damage control in place?
Of course it does.
And this silly little GLUT 4 activation trick, which takes only 90 seconds, will
ensure ALL your cheat food gets “re-directed” straight into muscle and liver
tissue…
INSTEAD of being stored as fat?
How cool would that be? I know. Real cool.
This metabolic glucose transporter can help you beat meal-induced insulin
release to the punch.
All you have to do is perform short bouts of a few simple exercises, lasting at
least 90 seconds, and you’ll instantly bring glucose transporter type 4 (GLUT
4) to the surface of muscle cells.
These super short bouts of muscular contractions will open the flood gates of
your muscle cells for extra carbs and cheat food calories to flow into, while
preventing fat “spillover”.
In other words, you can literally “flip the metabolic switch” so all these extra
calories are siphoned into muscle tissue this holiday season…instead of
accumulating more belly fat.
Example: Perform bodyweight movements like…
Body weight squats, lunges, jump squats, push-ups, pull-ups, wall push-ups, wall
triceps extensions, triceps dips, etc. for 90 seconds straight about 15 to 30
minutes before cheating.
You’ll wind up with somewhere between 50 to 100 reps total, but focus on time.
Bonus Tip: Research shows you can also use this same trick within 90
minutes AFTER a cheat meal or higher carb meal too.
Pow! NO fat-spillover. :-)
IMPORTANT: Make sure you use a combination of exercises that activates

larger muscles (like your legs, chest, and back) to help enhance this effect.
Ride the Post Workout Fat Burning Wave
One thing that you probably hear all the time is that you should try to eat or have
a protein shake as fast as possible after exercise to feed your muscles.
And if your goal is to gain muscle this is probably the best choice.
However, if your goal is to burn fat and the intensity is high enough during
exercise (which 90% of the time it should be), using this approach can actually
stop fat-burning.
Let me quickly explain so you can maximize the hormonal effect and increase
fat-burning after your workouts.
The Post Workout Hormonal Trick that Double Fat-Loss

This is a trick that definitely goes against the grain and would probably get the
traditional text book trainer’s panties all in a bunch.
But I recommend you keep your body in a fasted state after high intensity
exercise for at least 30 to 60 minutes.
Some new research indicates that waiting even longer may enhance the effects
of growth hormone, which could mean more fat loss without losing muscle…but
the one hour rule seems to work best in my real world case studies.
I’ve personally used this trick for years to get (and stay) lean despite what every
other fitness expert or guru may tell you. And I never lose muscle using the trick.
Here’s the simple science.
Hopefully you know by now that high intensity exercise will force your body to
release all kinds of fat burning hormones by ramping up your sympathetic
nervous system.
This is what helps create a fat burning hormonal environment inside your body.
However, the minute you consume calories, you’ll spike your body’s primary
storage hormone – insulin.
And although insulin helps shuttle nutrients to muscles quickly, it could

potentially blunt or block your growth hormone and other hormones from
working their magic after workouts.
Simply put, insulin is the “antagonist” of growth hormone and possibly other
hormones. And every time you eat or consume calories, you raise insulin.
In theory, the absence of insulin along with the presence of these “fight or flight”
hormones will also spare muscle and help you burn a lot more stubborn fat.
That’s why I recommend you ride the fat burning wave during this 30 to 60
minute post workout window.
Ultimately, when it comes to aggressive fat loss, the solution is to get the best of
both worlds.
You can do this by fasting for about 30 to 45 minutes after your workout and then
consuming a post workout shake or meal.
This way your body can still take advantage of the post workout “metabolic
hormonal window” to burn fat, while still getting nutrients soon enough to absorb
nutrients at a much faster rate.
A word of caution: Do NOT try this approach if you’re not healthy or have sugar
issues. Get cleared by your doctor and build a foundation of basic conditioning
first.
But if you’re experienced and you’re belly flab won’t budge, this hormonal
metabolic trick might just to the trick.
And if your goal is to gain muscle, having a protein or nutrition shake immediately
after exercise is the logical choice.
You’ll help facilitate faster recovery and burn up and store nutrients at a much
faster rate because of insulin sensitivity.
But if your goal is to burn fat, the minute you put calories in your system you’ve
just instructed your body to stop burning fat and start burning calories
instead.

Cheat Day Manifesto
Ok, so this isn’t really a “sneaky” trick….it’s several of them.
And I had to put Cheat Day tricks inside this guide for a very important reason.
You see, you could use EVERY trick inside this guide, but if you abuse the cheat
day you’ll never see results from all your efforts.
So here’s how you can limit fat spillover by forcing storage of excess carbs as
glycogen, stabilizing insulin and utilizing the digestive system on your cheat day.
1. As always, try to get some type of intense workout the morning of your
cheat day.
2. Make sure breakfast is not a binge meal and includes a lean protein.
3. Limit your cheat day to a five hour window. This will prevent binging, while
providing the a reward along with a metabolic spark to help keep your
metabolism happy.
4. Consume a small amount (8oz) of grapefruit juice or eat ½ grapefruit

before your first cheat meal. This will help stabilize insulin before the
reefed or cheat. This is also a great time to consume a cup of coffee
because the naringin extends the fat burning effect of the caffeine.
Go ahead and put your favorite cream or whatever you want in your
coffee…just avoid sugar for this cup. :-)
5. Make sue you use 2 or 3 short hard 30 second bursts and/or interval
workouts the other days of the week in a fasted state. There is strong
research showing this, along with other new science based methods, have
been shown to maximize leptin sensitivity --- which will skyrocket the
results of a cheat day.
6. Drink 50 to 75 ounces of filtered water before noon. This will help prevent
dehydration, set up the digestive system for a healthy binge, and prevent
early day cravings.
7. Don’t weight yourself for at least 2 to 3 days after your cheat day. This will
keep you psychologically in the right spot because any weight you’ve
gained is just water weight from carbs. You should be one to three pounds
lighter a few days after you cheat day if you’re doing things properly and
using the next trick…
8. Try to avoid a lot of alcohol when cheating. This can mess up the
metabolic and hormonal effect you’re trying to accomplish.
9. Try to avoid a lot of deep fried foods and high fructose corn syrup. Deep
fried foods are basically void of any nutritional value and therefore don’t
provide any metabolic or hormonal benefits for the cheat. HFCS has been
shown to potentially block or negatively impact leptin levels. Again, it’s a
cheat day so you don’t have to get anal, but little tricks like this can really
help.
10. Plan for extra water the day after a cheat day. Remember the extra water
your body will carry (from all the carbs) the next day. That’s why you hear
people always talking about “carb-bloat” the day after cheating. Water is
great damage control to get you back on track.
Manipulate Body Temperature

Here’s a couple crazy body temperature tricks that have scientific validity and
can be very effective to burn 1 or 2 extra pounds of fat per week.
1. Consume 40 ounces of ice water on an empty stomach immediately upon

waking. This will raise metabolic rate 5 to 30% for 40 to 60 minutes. Then
have breakfast or perform a short duration high intensity workout of some
kind.
2. Shiver your way to fat loss. Short term cold exposure has some
unbelievable benefits. Research shows it stimulates BAT (brown adipose
tissue or stubborn fat) to burn glucose as heat. It can also help release
fatty acids. Without getting too scientific, it’s basically fat that burns fat.
Weird, I know – but effective. Here’s how it’s done:
• Take a Cold Shower. At the end of your shower turn the water as cold as
you can handle it and let the cold water run over your neck and shoulders
for 30 seconds or longer. If you start shivering you know you’ve done it
long enough. The best times to do this a re
after a workout, early morning or late
evening.
• Put large ice backs on the back of you neck

and shoulders for 20 to 30 minutes. In the
evening is the best because blood sugar is
lower.
• Take an Ice Bath for 20 minutes (if you’re

absolutely insane ;-). Just like the other
methods, early in the a.m., late in the
evening, or post workout is best.
Cold exposure: For insane people only?
Manipulate & Stabilize Blood Sugar
Here are a couple quick tips I’ve read about (both of these are from the book,
“The 4 Hour Body” by Tim Ferris), which have been show to help lower blood
sugar and keep insulin at bay to enhance fat loss.
1. Consume 3 tablespoons of fresh squeezed lemon juice 15 minutes before

or during meals. This will lower blood sugar 10% or more.
2. Certain types of cinnamon just before or during meals can lower the
glycemic index of a meal up to 29%! Saigon is the best and Cassia comes
in second. Consume no more than 4 grams per day. 1½ teaspoons taken
4 times a day. This needs to be freshly ground or use the raw sticks that
roll up like a scroll.
Minimize Fat Storing Estrogen

Controlling estrogen levels in today’s toxic environment is critical for long term
health and fat loss.
If you just eat more vegetables, you can help control bad estrogen levels inside
your body.
Unhealthy estrogen levels give you man boobs and make you store more belly
fat if you’re a guy. If you’re a female this can lead to depression, mood swings,
and more accumulation of hip and butt fat.
But, believe it or not, gorging on cruciferous vegetables like broccoli, cauliflower,

Brussels sprouts, kale and cabbage have been show to have a very positive
effect.
These vegetables contain a naturally occurring ingredient called 3,3′-

Diindolylmethane or DIM for short. DIM is a compound derived from the
digestion of indole-3-carbinol, which is found in these cruciferous vegetables.
DIM is strongly anti-estrogenic, and can help block xenoestrogens (sometimes
called obsesogens), which can also make you store belly fat, so including them in
your diet could go a long way.
It can also act as an immunostimulant, which means it can naturally “boost” your
immune system.

Wikipedia even touts this ingredient to have various potent anticancer properties.
IMPORTANT: DIM is an oil soluble compound, so it’s best to consume these

veggies with other oils and fats.
This will greatly enhance the absorption.
In other words, eat these specific veggies with things like wild caught salmon, krill
oil, egg yolks, nuts, olive oil, or coconut oil.
5-Day Countdown to a Flatter Stomach

and TIGHTER Skin
If you’ve ever worked your ass off to look great for a vacation, deadline, or event
it can be REALLY frustrating if you end up looking “soft” or flabby.
So here are a few small “tweaks” you can make in your nutrition plan about 5
days away from an event or deadline (or whatever you want to look great for) that
will begin the process of removing any access water that’s underneath your skin
so you look “tighter” and more firm than normal.
If you’ve worked hard to lose a lot of fat, this will ensure you’ll be dialed in and
looking your best.
As always, make you consume a ton of veggies and eat a lean protein source in
every meal, no matter what plan you’re following.
Just add in the rules below and you’ll be looking HOT.
Rules and Restrictions Days 5, 4, and 3 days out…

• Make sure your water intake is double what it normally is (150 to
200oz)
• Cut out all dairy products; eggs are allowed, but no cheese, cottage
cheese, Greek yogurt, or milk of any kind
• Stop salting your food and remove all sauces and condiments. Small
amounts of low sodium salsa and mustard allowed
Rules and Restrictions 2 days out…

(2 Days Before Deadline)
• Make sure your water intake is double what it normally is (150 to

200oz)
• No dairy products; eggs are allowed, but no cottage cheese, cheese,
• Greek yogurt, or milk of any kind
• No Salt/Sodium or Condiments
• Consume only the following protein sources: Fresh fish, fresh
chicken or turkey (breast only)
• Raw nuts only (no salt)
• Lemon juice, vinegar, herbs, and garlic allowed (watch sodium)
Rules and Restrictions 1 day out…

(1 Day Before Deadline)
• Cut your water intake in half (50 to 80oz)

• Eat only protein and friendly fats
• No Vegetables because they contain a lot of water
• No dairy products; eggs are allowed, but no cottage cheese, cheese,
• Greek yogurt, or milk of any kind
• No Salt/Sodium or Condiments
• 2 servings of fat with each meal (20 to 30 grams)
• Consume only the following protein sources: Fresh fish, fresh chicken
or turkey (breast only)
• Raw nuts only, almond butter (watch sodium), avocado, coconut,
olive, and flax oils allowed (1 to 2 tablespoons)
• Lower protein portion sizes (4oz women, 6oz men)
• Go ahead and feel free to have 1 to 2 glasses of wine or clear liquor
the evening before your big event. This will serve as a great natural
diuretic and reward:-)
How a Simple Spoon Can Make You Slimmer
A lot of dieters do the same portion control mistakes around healthy fats.
Don’t get me wrong… healthy fats are essential and will support your fat loss.
But remember that a single tablespoon of coconut or olive oil packs 120
calories – and going overboard is really easy.
Let’s say that you “forget” to use a tablespoon to carefully portion control your
healthy oils.
You might end up using 2 tbsp. to cook your eggs in the morning instead of one,
and might repeat this mistake by putting 1 more tbsp. of olive oil than you’d want
on your salad for lunch, and use 1 more tbsp. of coconut oil to cook your steak at
night.
Bad, bad idea.
Without even noticing, you’ve just added a whopping 360 calories to your
daily intake.
For some people, this may just be the difference between fat loss and
maintenance.
Carefully monitoring your fat and calories consumption will help you reach your
goal weight faster.
Get Rid of Fattening Plastics (BPA-free is not enough)
"Bottled water is as fattening as sugary soda."
Had you told me that a couple of years ago, I would have probably laughed at
you – thinking it was a joke.
But after the research I did lately, I know that this is a very serious concern.
How can bottled water be fattening if it contains 0 calories, and no ingredients
except water?
The problem lies in the plastic bottle itself.
You see, plastic bottles leach a chemical called Bisphenol A – or BPA – in the
liquid it contains.
In the last years, BPA has been identified as a toxin that can mimic your
estrogen.
What happens when this plastic enters your body is that it stimulates
your estrogen production in an artificial way.
Excess estrogen leads to...
• Low testosterone levels (in men, but also women which also need it)
• Fat gain and increased size of your fat cells
• Excessive menopausal symptoms for women over 40
• Water retention
• Bloating
The longer your water bottle is exposed to sun, manipulation and air, the more
BPA leaches in your water.
Wait, the worst has yet to come...
Now that BPA has been identified as a problematic chemical, many

manufacturers now offer BPA-free plastics.
The "funny" thing is... in those BPA-free bottles, BPA has been replaced by
Bisphenol S – or BPS – which basically shows the same Estrogenic Activity.
In other words, no plastic is completely safe for use, and can potentially affect
your estrogen hormone and slow your weight loss down.
I know this sounds scary, but there are things you can do:
- Use a stainless steel bottle instead of plastic

- Use glass or stainless steel containers to store food
- Remove plastic from your kitchen as much as possible.
Make plastic-elimination part of your weight loss plan.
I'm still working on it, but I'm gradually replacing plastic tools for other materials
inside my kitchen.
My 30-Sec Trick To FIX Your Metabolism

There's a new kind of epidemic happening all around the world.
It's NOT the obesity epidemic...
In fact, it's the exact opposite.
I'm talking about the over-exercisers, under-eaters and motivated people that
suffer from a broken metabolism.
You may have heard about the "starvation mode". About a "metabolic slow
down".
These are all the same, and simply mean that your body slows down your fat
loss in order to keep its fat reserves in famine times.
Is Your Metabolism Broken?
*** If you lose weight VERY slowly...

*** If your extremities are cold all the time...
*** If you exercise almost every single day...
*** If you're very cautious of what you eat...
*** If you've been calorie counting or using portion control for a
long while...
... then chances are it is. You need to fix it.
Your 30 Second Test
You can do that in a couple seconds using a digital thermometer:
Step 1: take your body temp (in °F) first thing in the morning, for 4 straight days.
Step 2: calculate the average.
If your body temp is around 98.1-98.6 °F, your metabolism is just fine and you've
been resetting it properly by eating enough.
If it's lower than that, your metabolism and ability to burn body fat has slowed
down by 20 to 50% and you need to execute Step 3.
Step 3: increase your food intake for a couple of days, until your morning temp is
back to around 98.1-98.6 °F.
I won't go in the science behind it. Let's just say that your body temperature is a
perfect indicator to the health of your metabolism.
Dead Easy Portion Control Technique

Calorie counting might work for some dieters, but it’s too time-consuming for
most people.
Turns out that you can portion control all the foods in the world without
any tools.
Here’s how:
- Your palm determines your protein portions.
- Your fist determines your veggie portions.
- Your cupped hand determines your carb portions.
- Your thumb determines your fat portions.
And here are some guidelines on how much you should eat of each
macronutrient:
Men
• 2 palm-sized portions of protein with each meal

• 2 fist-sized portions of veggie with each meal
• 2 cupped-hand sized portions of carbs with each meal
• 2 thumb-sized portions of healthy fats with each meal
Women
• 1 palm-sized portions of protein with each meal

• 1 fist-sized portions of veggie with each meal
• 1 cupped-hand sized portions of carbs with each meal
• 1 thumb-sized portions of healthy fats with each meal
Of course, that’s just a general guideline.

Make sure to adjust how much you eat based on your results, every week.
The Foolproof Anti-Cravings Trick

Did you ever find yourself craving the bag of chips or the cookies that are sitting
comfortable in your pantry, waiting for you.
Of course you do.
Studies showed that 100% of all women surveyed in the US suffered from
serious cravings.
Here’s the step-by-step guide to make sure you never crave these foods again:
1) Never have them around.
2) Refer to 1).
That’s it.
If these foods that trigger crazy cravings are in your house, you’ll eventually eat
them. Trust me.
Now, that does NOT mean that you can never have a cookie or a bowl of ice
cream again in your life.
But if you have any interest in getting rid of your fat, you have to EARN
your treats and sweets.
So make sure that your house is free of these foods that can sabotage your
results, and when you earned the right to earn them, make sure that you:
• Buy small quantities and finish the entire thing – or you’ll stress over what
will happen with the leftover
• Invite people over and share your treat foods with them
• Throw away the leftovers if that’s what it takes
• Eat out and don’t bring any junk at home – another great technique that
works perfectly for me
If you follow the trick #7 on cheating, make sure that you never keep cheat foods
around, except on your cheat day.
It requires discipline, but you’ll thank me later J
The Law of Association

C’mon now, you know I couldn’t end this report without giving something that
addresses the OTHER side of fat-loss. :-)
There is a powerful strategy that I only use a few times per year (like, right now,
during the holidays) that’s the BEST tip I can give you for avoiding Turkey Day
fat-gain.
In fact, this little “secret” I’m going to share with you has had a way more of
positive impact on my body and life of ANY exercise or nutrition tip.
Believe it or not, it can also be the simplest and easiest way to predict your future
results (in any area of life) with precise accuracy.
I know that sounds weird, but you’ll see exactly how this method can work
it’s magic on YOUR life in just a second.
But first, I want you to know that EVERY successful mentor and role model that
I’ve ever known or worked with (in any area of life) has consistently used (and
recommended) this ONE strategy.
And ever since I dedicated myself to consistently doing this, I’ve seen EVERY
area of my life have improve; physically, mentally, spiritually, financially and
emotionally.
I guarantee you will too.
Ok, enough already…let’s get to it!
It’s based off something called, The Law of Association, which states, “You
become who you hang out with, or associate yourself with.”
So do yourself a favor, and write down the FIVE people in your life that you
spend the MOST time with RIGHT NOW.
Next, take a good, hard, HONEST look at this list and consider the “influence” it’s
having on your life.
Why is this so powerful?
Because this is your personal Crystal Ball.
It’s THE biggest predictor of what your future looks like.
In fact, I can 100% guarantee that the five people you spend the most time with
will have the biggest influence on the outcome of your goals in every area of life.
I’ve experienced this first hand and believe me – I’ve been on both sides of the
fence.
And every single time my success or failure is directly related to who I’m
spending my time with.
What about you?
Just think about the times you’ve been with great people vs. the times
you’ve spent the majority of your time with losers or negative people.
There’s probably a HUGE difference in your experiences and outcomes.
Many authors and big shots have always said, “success is a choice.”…but it all
starts with “who” you spend all your time with.
So do not be deceived: “Evil company corrupts good habits.”
I’ll never forget the first time I actually did this exercise and really took it seriously
over 10 years ago.
It was like getting a bloody nose.

I realized no matter how disciplined I was or how hard I tried to get ahead in life I
was spending a lot of time in the wrong environments and with the wrong people.
And even though I loved and cared deeply for many of these people, I still
had to make the tough decision to change it.
Since then I’ve focused on spending more of my time learning from higher level
mentors, coaches, entrepreneurs, spiritual leaders and fitness business experts.
If you’ve never done this exercise before it won’t take you long to see the light
and reap the rewards like so many others have.
The people you hang out with will determine the environments where you spend
all your time -- and this will ultimately control your outcomes and your
destiny.
I’m not saying you should ditch all your friends and family if they’re dysfunctional
or abusive. Heck, during the holidays most times we have no choice.
We usually HAVE to spend time around family. Sometimes this can be

good…sometimes this can be bad. :-)
And as much as I believe in controlling who you hang out with…I still think we
should all make our best effort to have unconditional acceptance of everybody
regardless of his or her shortcomings.
After all…every time we point the finger we always have three pointing
back at us.
But I still believe it’s in your best interest to do everything you can to spend time
with quality people who support your goals and have a positive influence on your
life this holiday season and beyond.
So don’t delay.
Use the powerful Law of Association, NOW, before the holidays hit:
1. Take out a piece of paper and write down the five people you spend the
most time with on a daily, weekly, and monthly basis.
2. Make a column that says “pros” and “cons” and start listing the positives
and negatives for all five relationships.
3. Make the necessary changes in your environments and relationships to
brighten your future, improve your quality of life…and increase the speed
of fat-loss.
It may be a big wake up call and you may need to find some new friends or seek
a mentor or coach…
…Or you may give yourself a pat on the back because you’re consistently
hanging around like-minded successful people who lift you up and improve your
life.
Either way, I’m sure you can see why this exercise is great indicator of
where your life is headed.
I’ll end today’s newsletter with one my favorite sayings:
There are 2 types of people in this world.

• Those who brighten a room when they enter it, and…
• Those who brighten a room when they leave it.
[Silent Giggle]
So which ones are you spending your time with? Even more important, which
one are you?
I have to admit -- I struggle weekly with certain relationships in my life so it’s not
always easy. But it’s ALWAYS worth the fight, because we ALL rise and fall to
the level of who or what we follow.

And if you’re struggling with your health or fat-loss right now, this exercise is
something you should take to heart….
Especially if you want to AVOID holiday fat gain this year.
Keep going strong,
Shaun “you become who you hang out with” Hadsall

Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever,
electronic, or mechanical, including photocopying, recording, or by any
informational storage or retrieval system without expressed written, dated and
signed permission from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices

This information provided in this guide is for educational purposes only. I am not
a doctor and this is not meant to be taken as medical advice. The information
provided in this guide is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this download are meant for healthy adults only. You
should consult your physician to insure tips given in this course are appropriate
for your individual circumstances.
If you have any health issues or pre existing conditions, please consult with your
-
physician before implementing any of the information provided below.
This product is for informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or perceived, resulting
from the use of this information.
The Spot Reduction Solution:
A 2 step scientifically proven protocol to “target”
and tone your most stubborn fat areas
Step 1: “Heat Up” Your Trouble Spots With

Strategically Targeted Exercise (create strategic
blood flow)
Picture the fattest part of your body right now. If you physically touch this area,
you’ll probably notice that it’s most likely ICE cold. That’s because “stubborn” fat
is different than normal fat. It LACKS blood flow and as we discussed in the
previous section, if you increase blood flow you can extract and burn more
fat from your problem areas.
So by contracting muscles that are right next to your most stubborn fat
(with strategic exercise), you instantly create blood flow to your hard-to-get-
rid-of areas, which allows you to induce "spot reduction".
But “heating up” your trouble spots with exercise is only half the equation.
Without activating your fat burning hormones, creating blood flow will just be a
complete waste of your time. Which leads us to Step #2 of the Spot Reduction
Solution...
Step 2: Naturally Release Fat Burning Hormones

With High Intensity Bursting Exercises
(“break apart” stubborn fat)
In order to burn fat directly from your problem areas, after you’ve created
strategic blood flow, you need hormones. Otherwise your fat cells won’t be
released properly and they’ll continue to stay “trapped” inside your body.
Enter: Catecholamines
In case you haven’t noticed, training techniques like high intensity intervals
(HIIT), has become very trendy over the last few years because they typically
help you get much faster fat loss results than traditional cardio. But there is one
BIG problem with intervals. They do NOT adequately stimulate the hormones
necessary to “release” stubborn fat into the blood stream.
But when you perform a very hard, short burst of exercise (sprinting, jumping,
cycling, bodyweight exercises, even your favorite cardio machine) similar to
intervals, but shorter in duration, (only 10 to 30 seconds max) and harder in
effort…your body will release unique fat burning hormones, called
Catecholamines.
These hormones are very powerful for several reasons, and they can help you
make dramatic changes in the way your body looks, moves, and feels.
Catecholamines are "fight-or-flight" hormones released by the adrenal glands in

response to stress – like the high intensity exercise bursts mentioned above.
They are part of the sympathetic nervous system and they naturally force your
body to release Growth Hormones and free fatty acids (i.e. body fat) into
the bloodstream.
Simply put, these hormones are scientifically proven to break apart

stubborn pockets of body fat in the areas where you have created blood flow.
That’s why this type of exercise approach gives you a strategic advantage that
goes WAY beyond the scope of traditional cardio exercise or even interval
training.
Short, high intensity exercise bursts set up your hormonal environment for
legitimately targeting trouble spots and allows these fight or flight fat burning
hormones work their magic. Now you just have to make sure you’re following
Step 3 of the spot reduction solution to make sure your body doesn’t re-store the
fat you just worked so hard to release.
Sound weird?
Let me explain:
Step 3: STOP Your Body From Restoring Fat
(avoid re-esterification)
Immediately after you finish the Spot Reduction Solution Protocol, free fatty acids
will literally pour or "dump" into your bloodstream.
This is where you can incorporate a sneaky strategy to burn them off, which can
mean MORE fat loss.
But if you’re not careful, research shows these fatty acids float around and can
literally move from your upper body to your lower body (or some other trouble
spot) and just be RESTORED as body fat again.
Weird and wacky – I know, but the human body is designed to be a survivor. So
your body will do whatever necessary to protect itself by HOLDING ON to
the stubborn fat you just worked so hard to release.
This is a process called re-esterification and in order to stop this process you
simply need to invest in the old-school stand by:
Steady State Cardio (either walking, jogging, or using some other type of
cardiovascular exercise)
I know it gets a bad rap nowadays but when performed strategically, at the right
times, old school aerobic exercise can burn off all the free fatty acids that have
been released in steps 1 and 2.
That’s why we’ve name it the Free Fatty Acid Finisher…. It literally “finishes” off
your most stubborn fat.
Now let’s get down to bizness  The workouts.
Free Fatty Acid Finisher Directions and Intensity Level Guidelines
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max

(220 – age + 10 beats x .72 to .75)
2) Make sure to stay at same pace during the entire Aerobic-Endurance Phase and use the talk test;
if you can have a “normal” conversation you are not going hard enough, but if you feel you have
to slow down you’re probably going a little too hard.
3) Total duration should be around 15-30 minutes.
Type of exercise is optional; just follow the intensity guidelines at a steady pace for the time
indicated.
SRS Bursting Protocol
3 Step Protocol Goal Directions
1. Warm Up Lower Insulin Light

Exercise of your choice & exercise
(walk briskly, jog, bike, Warm Up for 5
cardio, jumping jacks, etc) Muscles minutes
straight
Move immediately to Step 2 – No Rest
2. Targeted Exercise Create Blood As many
Pick 1-2 exercises of your Flow to reps as you
choice targeting the area Target can
closest to your trouble spot Stubborn Fat perform in
Area 60 sec
Move immediately to Step 3 – No Rest
3. High Intensity Bursts Naturally Hard as

Sprint, Bike, Cardio, Release you can go
Bodyweight exercise etc. Fat Burning for 20-30
Hormones seconds
Move back to Step 2 – Rest 45-60
(Repeat first two steps 5 to 8x) seconds
Free Fatty Acid Finisher

Aerobic Phase: Burn Off Free 15 to 30
Steady State Cardio of Fatty Acids minutes of
your choice (running, Released aerobic
biking, elliptical, or any During Part 1 exercise
cardio exercise) performed
Prevent at 70-75%
Re-storing of HRM
fat cells (see below)
Walk for 5 minutes at the
end to cool down
– –
Thanks so much for taking time out of your busy day and downloading this!
If you’re reading this article then you obviously have an interest in accelerating
your fat loss.
After all, who doesn’t want to look better, feel better, have more energy,
increase their self esteem and pretty much improve every other area of
their life?
I know I do.
And that’s exactly what happens when you accelerate your fat loss in healthy and
sustainable fashion.
Everything in life just gets a whole lot better.
It’s a strange phenomenon, but when you make significant progress shrinking
your waistline or you get to the point where you can actually see definition in your
stomach…
All of sudden you realize that same focus has leaked into every other area of
your life.
It’s like hitting the bull’s eye of

your body and life.
But it’s not easy—especially if

you’re in your 40s, 50s, and 60s.
It requires consistency and effort.

And usually it’s pretty simple to
lose the first few pounds. But then
it gets tricky and requires more of a
strategy.
That’s why I put together this guide and I’m so passionate about helping others
learn the truth about real fat loss after turning 35 years old. You see - your body
is smart. Super smart. And it can adapt very quickly to old school weight loss
methods when you’re over 35 because of the “hormonal shift” that takes place.
There’s actually a name for it. It’s called the “OVER 40 Adaptive Response”
and it can be your greatest fat burning enemy unless you know how to
overcome it.
If you’ve ever experienced a weight loss plateau, then you know exactly what I’m
talking about.
And you’ve probably discovered (like I did years ago) that fat loss pills, crash
diets, endless cardio and infomercial gadgets are ineffective, outdated, and pretty
much a waste of time and energy.
Fortunately, there is an approach that’s specifically designed for the

“hormonal condition” of people over 40 years old and it only takes 12
minutes per day right when you wake up… or before going to bed.
Over the last five years I’ve used this 12-minute protocol to help thousands of
people (106,000 to be exact) in their 40s, 50s, and 60s (even the most frustrated
men and women) lose stubborn fat.
Not to mention how it’s helped transform our bodies and lives.
My wife Karen is 56 and I’m 45… we’ve both used this strategy for the last
several years to get (and stay) lean, while looking 10 years younger that our real
age.
Just look at my wife Karen’s results… and keep in mind, this is AFTER
Karen went through a brutal battle with colo-rectal cancer damaging her
ovaries sending her straight into menopause at an early age.
After only 10 weeks...
Karen was 22 pounds lighter on the

scale and suddenly looked at least 10
years younger than her real age.
- Her self-esteem was back.
- Her energy levels soared.
- She felt human again :-)
If you’re over 35 years old and have ever

struggled losing stubborn fat, just click the
link below and discover how you can “re-
awaken” your fat burning hormones:
==> Use This 12-Minute Metabolic Secret To

Melt 1 Inch of Belly Fat Per Day
The 4 Cycle Rapid Fat Loss Solution™ by Shaun Hadsall
Disclaimer and/or Legal Notices

This information provided in this book is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice. The information
provided in this book is based upon my experiences as well as my interpretations
of the current research available.
The advice and tips given in this course are meant for healthy adults only. You
should consult your physician to insure tips given in this course are appropriate
for your individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or perceived, resulting
from the use of this information.
Food Timing Tricks for
RAPID Fat Loss
One of the biggest fitness mistakes I’ve seen people make over the years is food
and nutrient timing.
Understanding how to time your macro-nutrients (carbs, proteins, and fats) the
proper way for fat loss or other specific fitness goals is CRITICAL in order to
achieve your desired results.
As with most fitness topics, the contradicting information and research is

everywhere when it comes to the subject of nutrient timing, combinations, and
serving sizes.
This happens mostly because people don’t differentiate between various types of
goals.
For example, somebody who is an ectomorph (skinny and has a naturally fast
metabolism) is going take a totally different approach than someone who is an
endomorph (naturally thick framed with a slow and sluggish metabolism).
I know it’s not your fault and it’s really not fair – but it’s reality for most of us. I
wish we could just rob somebody (ethically of course) and steal their metabolism.
;-)
But we can’t.
It doesn’t seem fair, but many of the skinny guys / gals out there can pretty much
eat whatever they want and not gain a single pound.
If this describes you, consider yourself lucky.
For the REST of us, life is different.
The skinny guy or gal is most likely trying to improve muscle definition, size and
strength; therefore they’re going to use totally different nutrient timing, portion
sizes, and combinations than someone trying to achieve rapid fat loss.
Just remember that success leaves clues – and so does the science.
In other words, we can look to other peoples’ real world fat loss results, match it
up with the science and copy or mimic what’s proven to work.
This Free Bonus Report achieves this goal and is primarily focused on rapid fat
loss.
I still provide pre and post workout food timing guidelines if your goal is to build
muscle, but most of the research and tips are geared towards burning fat.
For those of you seeking a more muscular physique this should apply to you as
well.
After all - the secret to looking more muscular is to get leaner.
So no matter what your goal is, you’ll still get a ton of benefits and great info from
this report.
But without realistic expectations you’re doomed for failure.

How to Achieve Rapid
Fat Loss for the Long Haul…
Do You Have Realistic Expectations?

When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic
expectations and never follow through.
Before we get to your food timing strategies, here are a few quick tips and
insights that will set you up for both immediate and long-term, sustained weight
loss.
Although these strategies work no matter what your age, gender, or current
condition is – in order to achieve success you must have the following two things
working in your favor.
Component #1:
See the Big Picture

Although you can get a VERY fast start with Cycle #1, you still have to see the
big picture.
You’ll no doubt get great results applying these techniques, but you must be
patient enough to stay the course down the road a few weeks when your old
habits want to sneak back into your life.
We all have different genetics.
A young man between 20 and 40 is going to get fat burning results a heck
of lot faster than an aging female who has dieted for years, damaged her
metabolism and has hormones that are all out of whack.
If you’re a female and this somewhat describes you, just be patient enough to
understand your metabolism is going to be a little more stubborn because you
have other factors working against you.
Keep going even if you feel stuck. You’ll get your breakthrough within if you apply
this stuff and stick it out.
Component #2:
Consistency
Just like anything in life, the longest way is a short cut. You’re never going be
perfect following a plan, but do your best to be a little more anal if you want
RAPID fat loss. It will pay off.
Obviously, the ultimate goal is to be in great shape year round, but most people
set their expectations too high because they compare themselves to a swimsuit
or fitness model, Hollywood celebrities, or even professional athletes.
I know from my own personal experience of being involved in the talent and
fitness modeling industry that you can usually only hold those “peak”
moments shown in photographs for a few hours at a time, a day or two at
most.
Unfortunately, after photographers “capture” these moments, they hand them off
to big companies, advertisers and marketers who trick us into making us feel like
we should be able to look this way all the time.
Not true, OR realistic.
Think about how many times you’ve seen a famous model or actor on the cover
of a magazine or on a commercial looking out of this world.
Then a day or two later while you’re buying groceries you see them
“caught on hidden camera” with all their physical flaws exposed by some
gossip magazine or publication.
Whether it’s a peak moment caught on camera or airbrushing, remember to
compare yourself with yourself and your past results so that your expectations
are realistic and progressive all at the same time.
This is the only way, in my opinion, to make this type of approach a rewarding
experience. Rapid fat loss is an opportunity for life changing breakthroughs along
with physical and personal growth.
This is an important anchor in your life that needs to be a priority.
If you’re like most of the world, you’re busy. You spend most of your time and
energy committing to other people and responsibilities beside yourself.
Make sure you block off time to plan ahead and make time for YOU.
Schedule your nutrition and exercise first…so you can give everybody else
your very best.
This is not a selfish thing to do. You’ll find the reward will carry over into other
areas of your life in a very positive way.
Additionally, your confidence will soar because you’ll end up looking great too.
How to Get Maximum
Results with Proper
Food Timing
The Great Controversy:
Fasted vs. Fed Exercise Sessions
I figure we’ll dive in and take on the most controversial topic first.
It’s the great debate of the health and fitness industry that will probably go
on for years to come and there’s solid science that supports BOTH sides.
Sooooo which is better?
Fasted or fed exercise sessions?
Nothing is more telling, to me, than real world results. After working with literally
thousands of people from all walks of life, my experience shows that fasted high
intensity cardio based intervals and/or bursting gets superior fat loss results.
But this should definitely be approached on a case-by-case basis, and this

section will help you determine which way is best for you.
So first, let’s talk about certain guidelines that will make fasted exercise more
effective if your schedule allows it and your body tolerates it well.
Whenever you exercise in a fasted state, you must make sure that…
1. Intensity is high enough
2. The duration is short enough
Even as little as 12 minutes can get the job done to produce the desired effect,
but I would never exceed more than 45 minutes of exercise if you’re in a “fasted”
state.
And the higher the intensity, the shorter in duration your sessions should be if
you’re exercising in a fasted state. There are a few exceptions to this rule, like
my Ultimate Cardio Sequence, so these are just general guidelines.
Here’s why the intensity has to be high enough in order for this strategy to work
properly.
Higher intensity levels are what forces the release of hormones that preserve
muscle and help “break apart” and burn off stubborn fat.
And if your goal is rapid fat loss, I recommend you perform all cardio and/or
interval based exercise first thing in the morning upon waking up after an
overnight (or sleeping) fast.
If your schedule only allows you to workout later in the evening, make sure to
wait 3 or 4 hours AFTER a meal before training for max fat-burning.
This will boost fat burning hormones like HGH (human growth hormone) and
adrenaline levels. It will also give your body no choice but to use fat for fuel
(since you have very little "food energy" in your system).
Remember, you might not have as much energy as if you were training in a
fed state, but you’ll achieve the goal of burning fat at a much faster rate.
And because you’ll be limiting carbs, you’ll be creating the “perfect storm” for fat
loss inside your body by exercising in a fasted state.
You don’t have to use this approach forever, but I always use it on my clients
(and myself) when trying to achieve the fastest fat loss possible.
For all you science geeks out there, let’s analyze the research and science
supporting fasted vs. fed exercise.
 This study shows that fasting prior to exercise increases nutrient

uptake and absorption in post workout meals:
http://www.springerlink.com/content/w8712615714k8150/
 This study demonstrates that fasting, all by itself, increases the
release of catecholamines (precursors to adrenalin, which help break
up and release fatty acids into the blood stream) and therefore
naturally increases resting metabolic rate.
If you combine that with high intensity exercise, you get a powerful 1-2 punch:
http://www.ajcn.org/content/71/6/1511.abstract
 This study (for the first time ever) shows that fasted training is more
potent than fed training to facilitate adaptations in muscle and to
improve whole-body glucose tolerance and insulin sensitivity during
a hyper-caloric fat-rich diet.
http://www.ncbi.nlm.nih.gov/pubmed/20837645
This is another reason why we raise fat intake when manipulating carbs on
certain macro-patterning days.
With ALL that being said, if you personally can’t tolerate exercising in a fasted
state it’s completely ok to have an easy digestible nutrition shake – or a protein
and carb rich meal an hour or two before exercise.
Next up, “post workout” food timing metabolic trickery…
The “Hidden” Post-Exercise

Hormonal Rapid Fat Loss Trick…
One thing that you probably hear all the time is that you should try to eat or have
a protein shake as fast as possible after exercise to feed your muscles.
And if your goal is to gain muscle this is probably the best choice.
However, if your goal is to burn fat and the intensity is high enough during
exercise (which 90% of the time it should be), using this approach can actually
block fat-burning.
Let me quickly explain so you can maximize the hormonal effect and increase
fat-burning after your workouts.
The Post Workout Hormonal Trick that Double Fat-Loss
This is a trick that definitely goes against the grain and would probably get the
traditional text book trainer’s panties all in a bunch.
But I recommend you keep your body in a fasted state after high intensity
exercise for at least 30 to 60 minutes.
This is a great trick that I’ve personally used for years to get (and stay) lean
despite what every other fitness expert or guru may tell you. And I never lose
muscle using the trick.
Here’s the simple science.
Hopefully you know by now that high intensity exercise will force your body to
release all kinds of fat burning hormones by ramping up your sympathetic
nervous system.
This is what helps create a fat burning hormonal environment inside your body.
However, the minute you consume calories, you’ll spike your body’s primary
storage hormone – insulin.
And although insulin helps shuttle nutrients to muscles quickly, it could

potentially blunt or block your growth hormone and other hormones from
working their magic after workouts.
Simply put, insulin is the “antagonist” of growth hormone and possibly other
hormones. And every time you eat or consume calories, you raise insulin.
In theory, the absence of insulin along with the presence of these “fight or flight”
hormones will also spare muscle and help you burn a lot more stubborn fat.
That’s why I recommend you ride the fat burning wave during this 30 to 60
minute post workout window.
Ultimately, when it comes to aggressive fat loss, the solution is to get the best of
both worlds.
You can do this by fasting for about 30 to 45 minutes after your workout and then
consuming a post workout shake or meal.
This way your body can still take advantage of the post workout “metabolic
hormonal window” to burn fat, while still getting nutrients soon enough to absorb
nutrients at a much faster rate.
A word of caution: Do NOT try this approach if you’re not healthy or have sugar
issues. Get cleared by your doctor and build a foundation of basic conditioning
first.
But if you’re experienced and your belly flab won’t budge, this hormonal
metabolic trick might just do the trick.
And if your goal is to gain muscle, having a protein or nutrition shake immediately
after exercise is the logical choice.
You’ll help facilitate faster recovery and burn up and store nutrients at a much
faster rate because of insulin sensitivity.
But if your goal is to burn fat, the minute you put calories in your system you’ve
just instructed your body to stop burning fat and start burning calories
instead.
Carb Timing
Now let’s briefly discuss carb timing.
You’ll see that the carb timing content below is a common theme throughout the
entire 4CS system. But it’s crucial to understand if you want avoid carbs being
stored on the body as fat.
You’ll also see I go into greater detail about why our bodies need carbs (and
fuels like glucose) inside the Cycle #2 Macro-Pattering™ guide.
Let’s get to it.
Good, Better, and BEST Carb Timing Tricks…

This is a biggie.
If you screw this up consistently, you’ll be scratching your head wondering why
your belly isn’t shrinking.
First up – Good:
A good time to consume these types of starches or fruits is first thing in the
morning or upon waking up for a few reasons.
1. You’ve fasted all night while you sleep so glycogen levels have been
depleted and this leaves extra room for carbs to replenish lower glycogen
stores.
2. You’re metabolic rate runs highest during the a.m. hours (or after you
wake up from sleeping) than it does later in the day (post workout being
the one exception to this rule) so you’ll more likely use these carbs as
energy.
3. Insulin sensitivity is also higher when you wake up than other times of the
day, which allows your body to utilize carbs and limit fat spillover.
Next up – Better:
An even better time to consume starches and fruits is three to four hours
before high intensity resistance training (MRT, bodyweight circuits, or
metabolic circuits) or a heavier weight training session.
This will ensure that these carbs are used as energy during and after the workout
to avoid fat-spillover – and provide sustained energy throughout the workout.
More details on how to handle the post-workout window below.
Last up – BEST:
The best time to consume pure glucose polymers from starches and sugars from
fruits is in your post workout anabolic window of opportunity.
This is typically a window that lasts anywhere from 30 minutes all the way to 3
hours after high intensity training.
Make sure you consume your largest impact carb serving of the day within 30 to
60 minutes afterwards.
In fact, if you work out late at night you could actually consume your LARGEST
carb serving of the day right BEFORE bed and not worry about fat spillover.
Remember, when you work out intensely enough you’ll set off several
powerful metabolic triggers no matter what time of day it is:
 Accelerated depletion of muscle glycogen

 Stressing of creatine phosphate stores
 Release of catecholamines (fat burning hormones)
The end result ends up being increased fat loss and something called “super-
compensation” through stimulation of Glut 4 (a glucose transporter).
This effect simply means storage capacity inside your muscles and liver that’s
well above normal levels, and this is greatly enhanced during the post
workout window.
Other benefits include increased insulin sensitivity, glucose uptake, and glycogen
synthesis.
Again, under these conditions your body will store carbs (and other macro-
nutrients) at a much faster and higher rate than normal.
This is why I recommend consuming the majority of your carbs in your post
workout meals on resistance training days.
Regardless if your goal is fat loss, strength, performance, energy, improved

health or anything else, it’s still critical for you to understand the process of
nutrient timing.
And even though I always like to focus on rapid fat loss, you can benefit from
comprehending how nutrient timing works for disease prevention and your overall
health as well because it helps improve insulin sensitivity.
Carb Preparation
This one is short, sweet, and should be very obvious.
Steam your rice and bake your potatoes. Don’t fry them or douse them in tons of
oil. In fact, the FEWER ingredients you use with these starches, the better.
They can work there magic best when eaten in their most natural form.
Of course, fruits should be eaten as whole fruits with the skin (not skins that you
peel of course..haha). It should go without saying you shouldn’t eat fruit from a
can (nasty.) and you should always try to go organic or buy directly from a local
farm when possible.
Today’s farming has dramatically increased pesticides inside and on the outside
of fruits…and the depleted soil from the years of abuse has dramatically lowered
the nutrient quality as well.
Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler
(yummy) aren’t part of this strategy. lol.
Save them for your cheat day.

Carb Combining
Food combinations are another HUGE aspect of sustained fat-loss.
Consistently combining your foods the right way is what will help KEEP your
body in a fat burning environment.
There’s a lot of debate about how to combine foods, but I’ve always
focused solely on keeping blood sugar and insulin stable throughout the
day.
This not only enhances your body’s ability to consistently use fat as fuel, but also
promotes overall health and general well being. If you learn how to keep blood
sugar stable, you’ll potentially avoid cardiovascular disease and even epidemics
like diabetes.
Additionally, your energy will increase in a big way.
There are, however, a few exceptions to this rule.
Here are all the details on food combining for FASTER fat loss:
1. NEVER eat carbs by themselves

Remember, almost all impact carbs tend to spike blood sugar (raise insulin) more
than other foods which creates a fat storing environment inside our body. In fact,
it’s nearly impossible to burn fat in the presence of high insulin.
So always combine your impact carbs with some type of lean protein.
2. ALWAYS have some type of high quality complete

protein in every meal when possible
Consuming protein in every meal will keep your body in a consistent ―anabolic
(muscle preserving) state. Protein also provides muscles with a steady stream of
amino acids to help assist in repair and growth of lean muscle tissue.
This will also help keep blood sugar more stable throughout the day to keep you
in a high energy – fat burning environment.
Also, the thermic effect of protein will help prevent metabolic slow down
and burn more calories (in other words, your body will burn more calories
digesting and breaking down protein than it will digesting and breaking down fat
and carbohydrates).
So by consuming protein frequently throughout the day you’ll naturally burn more
calories. I also find protein helps fight off the cravings.
Another bonus side effect of being a carnivore. No offense to all my vegetarian

and vegan followers out there. ;-)
4. Be conscious of fat intake before and after workouts

Fats tend to slow digestion and keep insulin stable. This is a great benefit during
other times of the days, but post workout is the one time of the day where we
want to speed up absorption and intentionally spike insulin.
This is the ONE exception to the rule of keeping blood sugar and insulin
stable.
Here’s why.
Spiking insulin after workouts (by limiting fats and just eating carbs and protein
together) will help force more nutrients into muscle tissue because insulin is a
storage hormone.
White rice, potatoes and other all natural starches combined with fruit and protein
will automatically help you achieve this desired effect.
Insulin is also very anabolic, which means it helps creates a muscle building
environment inside your body during exercise and it prevents the breakdown
or loss of precious muscle tissue.
So if you recall what I mentioned above about Glut 4 activation and nutrient
partitioning, it only makes sense to have our largest carb serving of the day in our
post workout window (usually within an hour afterwards is best but it can last up
to three hours).
Take home message: Always combine your post workout starches and whole
fruits with a hefty serving of lean protein and limit fat intake when possible.
There’s been a lot of debate about fat in post workout meals recently…and
the research points in a couple different directions.
Regardless, I still recommend keeping fats on the lower side for post workout
meals because it’s the only time we’re intentionally “wanting” to spike insulin
more and fats can tend to negate that process.
But ultimately I don’t think it’s THAT big of a deal if you have over 10 grams of fat
post workout. Just be conscious of it.
I will end this subject by saying this though…fats are definitely the LEAST
important post workout nutrient.
So if you’re consistently performing high intensity exercise (intervals, bursting,

weight training, bodyweight circuits, etc.), go ahead and tear up those starches
and fruits.
They do the body good.
Just make sure you follow these guidelines and you’ll maintain the perfect
balance of burning fat and fighting adaptation by keeping your hormones and
metabolic rate in check.
Fat loss (and effective fitness) is not just about exercising more and cutting
calories. It’s getting your exercise and nutrition working together synergistically at
the right times based on your goals.
For example, performing bursting or HIIT workouts on days when carbs and
calories are lower and using strength training on days where carbs and calories
are higher is going to give you more bang for your buck.
This is an approach that will help you achieve rapid fat loss and gain strength –
all while preserving muscle tissue.
All this knowledge is specifically designed to help you prevent and block
“fat spillover” as you live everyday life.
How to Time Your Food if Your Goal
is to Gain Muscle Using 4CS…
Use 4CS with the following changes…
1. Feel free to use amino acids along with carb based drinks before, during and
after your weight training workouts.
2. Instead of using cheat food, overfeed on clean starches and fruits on your
cheat day and allow yourself one big cheat meal on this day.
3. Always make your post workout meals your largest carb containing meal of the
day. A great combo is 2 starches, 1-2 pieces of fruit and a clean protein...or a
nutrition shake with similar ratios.
4. Unless you have a significant amount belly fat to lose limit, skip the cardio and
bursting altogether – or limit it to once or twice a week max until you're ready to
move into a full blown fat burning phase.
How to Eat Before Bed

One of the most frequently asked questions I hear is, “When and what should I
eat before bed if I want to lose weight?”
There are a variety of factors that come into play here.
For example, if you’re exercising a few hours before going to bed, you can get
away with eating a lot more clean carbs without worrying about fat-spillover while
you sleep.
This is sometimes referred to as “carb back-loading”, but this is an advanced

method that’s usually the exception, not the rule.
Most of us don’t exercise before bed.
So before bed your primary focus should be keeping your body in an “anabolic”
environment.
Vitally important processes take place while you sleep, so getting the right
nutrition an hour or two before bed will help with recovery, prevent muscle
damage, and maximize the hormonal response.
In my opinion the two best proteins for achieving these goals are cottage cheese
or a high quality low carb nutrition shake.
Cottage cheese works great for a few reasons.
1. It has high amounts of both whey and casein protein, which is a “slow” and
a “fast” releasing protein. Think about the old nursery rhyme, “Curds and
Whey”. So because cottage cheese is curded, it will release amino acids
from the protein both immediately and well into the night.
2. It’s very high in the amino acid glutamine, which is the most abundant
amino acid inside muscle tissue. Glutamine has been shown to be very
anti-catabolic so it can help with recovery and prevent muscle loss.
But over the years, I’ve found there are MANY folks out there who don’t like
cottage cheese.
It’s usually a, “I love it.” or “I hate it.” -- type of food.
Plus, you should really only be having a few servings of dairy per day – max. So
your next best option to achieve all the same benefits as cottage cheese is a
nutrition shake.
But you have to make sure you’re using a shake that has a blend of slow
and fast release proteins. Also make sure it has adequate fiber to help slow
digestion before bed.
BioTRUST Low Carb is perfect choice.
You can also feel free to eat other food choices a few hours before bed, just
make sure always get a complete protein source.
Food Timing Summary…

So now you should have a solid idea about how to time your food and carb intake
for faster fat-loss.
Just make sure you listen to your body first and foremost. A few of these
methods are geared towards aggressive and rapid fat-loss so get cleared by your
doctor for high intensity exercise and do not attempt anything inside this manual
if you’re diabetic or have sugar problems.
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Stealth Strategies to KEEP Your Body

By: Shaun Hadsall

I’m not going to beat around the bush.

Keep in mind, 90% of the time you’ll be able to incorporate these

Enjoy and keep going strong,

Step 2 – Put yourself in a “Fasted” State

Perform high intensity bodyweight circuits or bursts of cardio for 20 to 30

Cool down by doing some calisthenics or if you have time, do 15 to 30 minutes of

This one demonstrates that fasting increases the release of catecholamines

If you absolutely HAVE to have something before a workout (maybe

SUPER “Sneaky” Rapid Fat-Loss Trick #2:

“Harness” the Power of Intermittent Fasting

Am I crazy? Kind of. :-)

The end result?

Best of all, I’m only eating 3 or 4 times a day now.

Not only that, I’ve had HUGE breakthroughs in controlling my emotional

Generally this time period is between 16 and 36 hours.

How to SKIP Breakfast for Faster Fat-Loss?

How Intermittent Fasting Gives You CONTROL Over

After discussing this phenomenon I was experiencing with my good friend

In other words, you can reprogram Ghrelin to respond at a different time of

Also, Ghrelin is a potent stimulator of growth hormone.

So in many ways Intermittent Fasting actually “mimics” high intensity

As always, with any great tactic, more is not better.

VERY interesting stuff.

So what does this scientific jargon mean for you?

1. Do NOT use traditional grapefruit juice from concentrate.

The pasteurization process DESTROYS the natural citrus qualities found

2. Do NOT eat grapefruit every day of the week.

This will ensure awesome results without adapting to the fat-burning

By the way, this is a GREAT tactic to break a plateau.

SUPER “Sneaky” Rapid Fat-Loss Trick #4:

The Strategic Sauna

Here they are…

Just look at my results I’ve monitored from this sneaky trick…

• Exercise 7am: Intervals followed by 20 minutes of steady state cardio

(remember, I only exercised for 35 minutes)

…I also burned an additional 264 calories!

SUPER “Sneaky” Rapid Fat-Loss Trick #5:

INSTEAD of being stored as fat?

How cool would that be? I know. Real cool.

Example: Perform bodyweight movements like…

Pow! NO fat-spillover. :-)

IMPORTANT: Make sure you use a combination of exercises that activates

The Post Workout Hormonal Trick that Double Fat-Loss

And although insulin helps shuttle nutrients to muscles quickly, it could

SUPER “Sneaky” Rapid Fat-Loss Trick #7:

4. Consume a small amount (8oz) of grapefruit juice or eat ½ grapefruit

SUPER “Sneaky” Rapid Fat-Loss Trick #8:

Manipulate Body Temperature

1. Consume 40 ounces of ice water on an empty stomach immediately upon

• Put large ice backs on the back of you neck

• Take an Ice Bath for 20 minutes (if you’re

SUPER “Sneaky” Rapid Fat-Loss Trick #9:

Manipulate & Stabilize Blood Sugar

1. Consume 3 tablespoons of fresh squeezed lemon juice 15 minutes before

Minimize Fat Storing Estrogen

But, believe it or not, gorging on cruciferous vegetables like broccoli, cauliflower,

These vegetables contain a naturally occurring ingredient called 3,3′-

IMPORTANT: DIM is an oil soluble compound, so it’s best to consume these

This will greatly enhance the absorption.