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The Mans Guide To Fast & Easy Fat Loss

How To Lose Love Handles And Burn Belly Fat


The Step-By-Step No-Brain-Damage Lazy Mans Guide To Losing 20 lbs Or More In 90 Days Or Less

By David Berman, MS, PT , COMT , CSCS

Liability Disclaimer By reading this document, you assume all risks associated with using the advice given below, with a full understanding that you, solely, are responsible for anything that may occur as a result of putting this information into action in any way, and regardless of your interpretation of the advice. Medical Disclaimer The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information in this ebook in place of seeking professional medical advice. David Berman is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this site. You are encouraged to consult with your doctor with regard to this information contained on or through this website. After reading this ebook, you are encouraged to review the information carefully with your professional healthcare provider.

Please feel free to distribute this ebook or share it with other individuals freely.

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Table of Contents
How To Succeed In Losing Weight And Getting Rid Of Your Love Handles And Belly Fat Once And For All ............................. 4 The Love Handle & Belly Fat Melting Blueprint ..................... 5
Step 1: Back Yourself Into A Corner .............................................. 5 Step 2: Alls Well That BEGINS Well ............................................. 5 Step 3: The Simplest Eating Plan Ever ............................................ 5 Step 4: Turbo-Charging Your Metabolism ....................................... 6

The 500 Year Old Secret Method To Guarantee Your Success In Obliterating Your Belly Fat and Melting Away Your Love Handles 7 How To Ensure Your Plan Is Working ............................... 10 The Easiest Eating Plan Ever .......................................... 13 How To Turbo-Charge ANY Workout To Rev Up Your Bodys Natural Fat Burning Engine And Give You The Metabolism Of A 20 Year Old So Fat Literally Melts Off Of You ......................... 15 The Quick Start Checklist ............................................. 17 Recommended Resources .............................................. 19
14 Day Rapid Fat Loss Macro-patterning Nutrition & Exercise System .19 Turbulence Training ....................................................... 19 Burn The Fat, Feed The Muscle .......................................... 19 Old School New Body ...................................................... 20

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How To Succeed In Losing Weight And Getting Rid Of Your Love Handles And Belly Fat Once And For All
This report is for you if you: Have at least 20 lbs to lose With most of it between your chest and your knees And most importantly If you are sick and tired of looking down and seeing a big gut blocking the view of your nether-regions and a spare tire hanging around your waist. In this report you are going to learn everything you need to know to get rid of your belly and love handles once and for all. Most guys I know dont like complications. I know I dont. When theres something we have to do we want a simple step-by-step plan that gets results. So this ebook lays out a plan for you that: Anyone can follow Is easy to understand Gets results!

Sure, its gonna take a little work. But youre not afraid of a little work, are you? If you are afraid of doing some work and dont have time to spend reading 19 pages to finally get rid of your love handles and gut fat - then go ahead and ditch this report (and also just forget about ever getting rid of your fat). But if this all sounds good to you then lets get to it! Well start with

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The Love Handle & Belly Fat Melting Blueprint


Are you ready to quickly and effectively shrink your belly and love handles and get them to stay gone? Heres the plan (this is just the big picture well get into the details later)

Step 1: Back Yourself Into A Corner


This Step Is The Most Important Step To Ensure Your Success If you are really serious about finally losing some weight and getting rid of your love handles and your gut then you need to put yourself in a position where failure is not an option. And Ill show you exactly what you need to do to do to make sure success is the ONLY option. Once youve done that youre going to need to move to

Step 2: Alls Well That BEGINS Well


Once you get started you are going to need something to PROVE to you that what you are doing is worth doing. Otherwise youre gonna quit. And feeling like a quitter sucks more than having a big gut. Oh, and Ill make this step super easy for you to do. You can do it in the comfort and privacy of your own home and itll take about 5 minutes (max). Now that youre off to a good start youre gonna want to know about

Step 3: The Simplest Eating Plan Ever


Everyone knows that diets dont work. And anyway - dieting sucks!
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So in this step, Im going to give you the straight dope on how you have to eat to lose weight. There are really only 2 keys to nail this (and neither of them involved giving up everything you love so stop whining) and Im going to tell you both of them. Then its on to

Step 4: Turbo-Charging Your Metabolism


To get rid of your gut and lose your love handles youre going to need the metabolism you had when you were 20 years old. And Im going to show you just how to do that. And if your metabolism SUCKED when you were 20, then were going to get it revved up to ignite your natural fat burning furnace.

Ready to get to it? Ready to lose your gut and incinerate your love handles? Now that youve seen the BIG PICTURE Lets Get Started! In the next chapter youre going to create an iron-clad guarantee so that in 90 days your gut and love handles will be history

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The 500 Year Old Secret Method To Guarantee Your Success In Obliterating Your Belly Fat and Melting Away Your Love Handles
Youve heard the saying Alls well that ends well To me that means that the results you get are important. And Im sure you agree. But to END well you have to BEGIN well. And youre going to do this by using a 500 year old method made famous by the Spanish conquistador Hernn Corts. If youre interested in the story you can read about it here. The core concept is: Succeed by using the power of No Turning Back

How To Use The Power Of No Turning Back To Guarantee Your Fat Loss Success
The Corts story is a lesson in psychology. Given the choice of two outcomes people will choose the less painful of the two. So your success comes down to one simple concept: Pain To be more precise, the PAIN of failing (i.e. not achieving your goal of losing your love handles and belly fat) has to be greater than the pain of quitting. Look fat loss programs (any of them) are tough. To lose fat you have to: Burn more calories than usual (with exercise) and Take in fewer calories (by making changes to your eating habits).

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And lets face it If exercising with sufficient intensity to burn fat and eating in a way that supported fat loss was already a part of your life, you wouldnt have love handles and a belly that you want to get rid of and you wouldnt be reading this ebook! To get results with this (or any other) fat loss program, youre going to have to do things you arent accustomed to doing. And that means youre probably going to be a little uncomfortable for a while. But this discomfort must be MUCH LESS than the discomfort of quitting. In other words to make sure you stay the path You have to burn all other options. The most effective way Ive found to do this is to put yourself in a situation where failure is so painful, so unthinkable, that you stick to the program. Heres how to do that: Go to your bank and get $1000 in cash (or some amount that is substantial to you it should be a large enough amount that losing it would be painful). Give the cash to your best friend (or anyone you can entrust it to and who will follow your instructions and someone who WONT fold and give it back to you unless you hit your goal). Tell the cash-holder: Starting today - If I dont lose at least 20 lbs in the next 90 days you are to give it to ________________ (fill in the blank with the name of a person you dislike OR a cause that you dont believe in). If I DO lose 20 lbs in the next 90 days (or less) I get the cash back. Thats it. And if you didnt just throw up a little (or a lot) in the back of your mouth at the thought of doing that then the amount isnt high enough. Think this is too extreme? In the story Corts BURNED THE BOATS. He didnt tell the guys Go and fight, or else Ill come up with some wimpy consequence.
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He went to the extreme and gave his troops NO CHOICE but to succeed or DIE. Your extreme consequence of quitting has to be like-wise painful (okay so its not death but it should still really suck). If you really want to get rid of your love handles and gut once and for all then you will use put the principle of No Turning Back to use. And once you have that in place, the next step is

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How To Ensure Your Plan Is Working


Now that you are committed Now that youve put the proverbial gun to your head and have no choice but to stick to the program, its time to make sure you build in some positive support. If you were somehow able to make the program less uncomfortable If you could KNOW that the program was working to move you closer and closer to succeeding And if you could use that knowledge to create some momentum Then success would be far easier. So thats exactly what were going to do. At any point in time you will have a way of knowing that what you are doing is working to help you lose your love handles and belly. Youll do that by starting with a baseline. The Baseline Measurements To make things easy you are only going to need to know three numbers 1. Your weight 2. A tape measurement of your belly (at the widest point) 3. A tape measurement of your hips (at the widest point) Use this chart to document your starting measurements:
Starting Date: Weight Belly (widest point) Hips (widest point) / / Time: am pm lbs kgs in in cms cms

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Every 2 weeks on the same day and time take new measurements (i.e. if you took the first set of measurements at 10:00 am on a Monday, take the next set 2 weeks later at 10:00 am on Monday). The only exception will be for Day 90 To make this easy for you here are measurement charts for the entire Day 14: Weight Belly (widest point) Hips (widest point) / / Time: am pm lbs kgs in in cms cms

Day 28: Weight

Time:

am pm lbs kgs in in cms cms

Belly (widest point) Hips (widest point)

Day 42: Weight

Time:

am pm lbs kgs in in cms cms

Belly (widest point) Hips (widest point)

Day 68: Weight

Time:

am pm lbs kgs in in cms cms

Belly (widest point) Hips (widest point)

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Day 82: Weight

Time:

am pm lbs kgs in in cms cms

Belly (widest point) Hips (widest point)

Day 90: Weight

Time:

am pm lbs kgs in in cms cms

Belly (widest point) Hips (widest point)

If youve completed the two steps of the program thus far: Using the No Turning Back strategy AND Taking baseline measurements) youre ready for

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The Easiest Eating Plan Ever


Most people absolutely dread the thought of dieting But the simple truth is that losing weight and shrinking your belly and love handles all boils down to making two simple changes to your current eating habits. So lets just jump right in Key 1: Eat Less This Key is not only easy but makes sense. You need to eat less than you currently eat on a regular basis. If you are currently eating 2500 calories per day, to lose weight youll need to eat less than that. Simple Right? Okay. I can hear you saying I already knew that. But are you DOING it? Since youre reading this ebook, my guess is that your answer is No. Solution: Use MyFitnessPal to track what you are doing now, then eat less. You can download the MyFitnessPal app for free and use it either on a computer or on a smart phone. CLICK HERE TO GET IT My suggestion is to eat 500 calories per day less than normal. Using the 2500 calories per day average you would knock that down to 2000 calories per day. Now lets move on to Key 2: Eat Better This is another one you already know And now its time to start doing this as well.
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Better just means: eat less crap. Notice I didnt say QUIT eating ALL crap. Just eat less of it. Instead of 2 scoops of ice cream, have 1 scoop. Instead of 3 beers, have 2. If you can do that you just accomplished both Key #1 Eat Less AND Key #2 Eat Better! Knocking out the scoop of ice cream (267 calories) and holding off on that one beer (155 calories) decreases your total calories for the day by just over 500 calories! You get the idea. Just start using these two simple keys and youre on the way to getting rid of your love handles in no time! And now that you have the eating part under control, lets move on to the last essential piece of the program

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How To Turbo-Charge ANY Workout To Rev Up Your Bodys Natural Fat Burning Engine And Give You The Metabolism Of A 20 Year Old So Fat Literally Melts Off Of You
Exercise has to be a part of your program if youre ever going to get rid of your love handles and belly. The most effective programs will have you performing resistance training at least part of the time. One problem with resistance training is that, if done slowly its not very metabolically challenging. Heres what I mean Resistance training usually looks like this: -Do a set Rest -Do another set Rest -Do a third set Etc. If the set takes 20 seconds (and Im being very generous by saying that) and you rest for 2 minutes between sets, then your work to rest ratio is 1:6. In other words, you rest 6 times more than you do work. I bring this up because when it comes to burning fat (and losing your belly and love handles) it would be FAR more effective to train with more intensity. Increased intensity will have a higher metabolic cost In other words it will make the workout harder. And in the case of fat burning, harder is better. One very effective way to increase the intensity of the workout is to Decrease the amount of rest between sets.
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If you normally rest 2 minutes between sets, try resting only 1 minute. That will make the work to rest ratio 1:3. If you rest only 20 seconds between sets youre ratio is 1:1! Think thats tough? Theres even a very popular workout protocol (called Tabata training) where the work to rest ratio is 2:1. You actually exercise for 20 seconds and only rest for 10. Talk about intense! Youll have to give this a try to see what I mean. You can use any workout you like. There are literally hundreds online and in magazines that will work. Dont spend too much time choosing Pick one and go with it. So now you know the four action steps you need to take to get rid of your love handles, shrink your belly and finally lose (and keep) the weight. But just to be sure youve got the game-plan down Ive provided you with

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The Quick Start Checklist


Now that you know the details, lets review the 4 Steps To Lose Your Love Handles and Belly Fat Put a in each box as you follow along.

Step 1: Use the power of No Turning Back. Put yourself in a situation


where success is the only option. Remember that the alternative should be so painful that you give yourself no choice but to stick to your plan to lose weight to guarantee your success.

Step 2: Weight yourself on a scale. Measure your gut and butt with a
tape measure. Take objective measurements to use as a baseline. Every 2 weeks you should re-measure to make sure you are making progress and as evidence that the plan you are on is working. There are only 3 possibilities when you follow this program: 1. You are making progress losing weight and inches 2. You are staying the same no change in weight OR inches 3. You are getting fatter and bigger your weight and / or inches are increasing How to use this information If you are making progress if your weight is going down and your measurements are getting smaller keep doing what you have been doing! If you are staying the same then decrease your total calorie intake by another 200 calories per day (eat even less) AND decrease your inbetween sets rest by another 10 seconds (rest even less). If you are getting bigger and fatter then you are doing something very wrong. Come on now Have you even read this ebook?? Are you implementing ANYTHING? Remember your cash is on the line!

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Step 3: Follow the simple eating plan. Eat less in amount and
frequency. Use MyFitnessPal to chart total calories. Aim for a 500 calorie per day reduction to start with, and decrease it as needed. Be consistent NO CHEATING!

Step 4: Turbo-charge every workout by keeping rest time to a minimum. Move as fast as you can. If you are already on a program, cut your rest between sets and exercises in half. If you arent sure, start with 1 minute as your rest and decrease it as needed. Be sure to use a timer. Once your fitness improves rev things up again by going even faster (i.e. rest for a shorter duration).
I wish you much success!

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Recommended Resources
14 Day Rapid Fat Loss Macro-patterning Nutrition & Exercise System
Finally a system that lets you eat your favorite carbs and you still get to watch your belly get significantly smaller (and flatter) in as little as 14 days. And along with this proprietary nutritional program you get a detailed step by step exercise routine to take fat burning to the next level for incredibly fast results. CLICK HERE for more information

The Renegade Diet


Described as the easiest to follow nutritional plan around, this program lets you eat whatever you want and as long as you follow the plan youll STILL lose fat and build muscle at the same time. CLICK HERE for more information

Turbulence Training
Using scientifically proven secrets in exercise program design, youll get better results in less time than you can imagine. Just 3 short workouts per week is all thats needed to shed fat and give you the body youve been dreaming of. CLICK HERE for more information

Burn The Fat, Feed The Muscle


A 49 day total body transformation program you wont believe the results you get! This program has it all and is one of the best selling online fat loss programs of all time. CLICK HERE for more information

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Old School New Body


Created for men over 35 years old this program will help you turn back the clock by slowing down and even reversing the aging process. Imagine how life will be when you are working out just 90 minutes per WEEK while making some simple (and basic) changes in the way you eat and ending up looking ten years (or more) younger. If this sounds good to you then the Old School New Body program is definitely something you should check out. CLICK HERE for more information

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