Académique Documents
Professionnel Documents
Culture Documents
Disclaimer:
31 Fat Loss Hacks is published by Vertex Performance Systems. ALL RIGHTS RESERVED. No part of this
book may be reproduced or transmitted in any form or by any means, including photocopies or scanned
images, photographs, or via any other means without express written permission from the copyright
holder except brief quotations included in article critiques or reviews. To request permission, please
contact Vertex Performance Systems at PO Box 1539, Elizabethtown, KY, 42702 or via email at support@
vertexperformancesystems.com.
The text, layout and designs presented in this manual, as well as the manual in its entirety, are protected
by the copyright laws of the United States (17 U.S.C. 101 et seq.) and similar laws in other countries.
Scanning, uploading, and/or distributing this manual, or any designs or photographs contained herein,
in whole or part (whether re-drawn, re- photographed, or otherwise altered) via the Internet, CD, DVD,
E-zine, photocopied hand-outs, or any other means (whether offered for free or for a fee) without the
expressed written permission from both the copyright owner and the publisher is illegal and punishable
by law. The copyright owner and publisher of this manual appreciate your honesty and integrity and
ask that you do not participate in or encourage piracy of copyrighted material. Be sure to purchase (or
download) only authorized material. Not all exercise programs are suitable for everyone.
Check with your doctor before beginning any fitness program to avoid/reduce the risk of injury.
Perform these exercises at your own risk. Vertex Performance Systems will not be responsible or liable for
any injury sustained as a result of using any fitness program presented in this document.
TRAINING
HACKS
Training Hacks
These arent going to be gimmicky, circus acts
that you can use with your clients but rather realworld programming hacks that you can start
implementing right away to get your clients better
results.
NUTRITION
HACKS
Nutrition Hacks
1. Macronutrient tracking works, but it sucks.
No doubt about it, if you are stuck with
your weight loss, having clients track
macronutrients for a few days or even two
weeks will help you get a grip on how to help
them. Most of the time, the tracking alone gets
them to start losing weight again. It is funny
how people tend to pay closer attention to
what they put in their mouth when they have
to write it down!
2. Intermittent fasting works for men but not as
well for women. IF can work for women, but
I have found that women do best with larger
gaps of time between consistent meals. So
instead of having them eat 6 small meals a
day, you can have them eat 3 larger meals with
larger amounts of time between those meals.
You get a similar effect to having men fast for
12-16 hours. .
10
11
LIFESTYLE
HACKS
Lifestyle Hacks
1. Sleep is one of the biggest factors when it
get your day started off on the right foot. If you
comes to fat lossand the hardest to control
check email or hit up social media first thing
as a fitness pro with your clients. Get them
in the morning, you only open yourself up to
to start heading to bed just 5 minutes earlier
more stress, which makes it tougher to lose fat.
each week, and soon enough they will start to
accumulate more sleep and get better results.
3. Work in intervals. If you have a client who
The best way to do this is by establishing a preworks at a desk, have them set a timer for
bed routine of reading fiction or something
either every 25 minutes or 50 minutes and then
non-stimulating, performing Self-Myofascial
have them get up to walk around the office or
Release or foam rolling 15-20 minutes prior to
at the very least stand for 5-10 minutes. The
bed, or mediation. This routine will start to cue
increase in activity, while minimal, will add up
the body that it is time for sleep.
over time, and they will also feel better for it.
2. A short 10-20 minute walk first thing in the
morning can do wonders for stress relief and
focus for the day. My clients have had great
success with adding this into their routine. It
doesnt need to be cardio, just a leisurely
pace. Being out in nature and starting your
day away from the stress of having to make it
go-time from the second your feet hit floor
13
14
15