Flat Belly Overnight Template PDF

Flat
Belly Overnight Template

www.FlatBellyOvernight.com 1

Flat Belly Overnight Template

Disclaimer
The information provided in this workout program is for
educational purposes only. The author is not a doctor and this
information shouldn’t be taken as medical advice. You should
get a physicians approval before attempting any of the
information in this program. This program is designed for
healthy adults of 18 years and older. If you have any existing
injuries, conditions or health issues, please seek your
physician’s approval before attempting any type of information
in this program. The author is not liable or responsible for any
damages, resulting from the use of this program. The user
acknowledges any risk of injury, caused or alleged, with the use
of this information. If your physician advises to not use the
information provided in the program, please abide by those
orders.
All rights reserved. No part of this publication may be
reproduced, transcribed, transmitted, or translated in any
language, without the written permission and signature of the
author.



Welcome
Within this Template, you are going to get the exclusive tips
and tricks to get you losing belly fat overnight. You will also
have a sample template of your own within this ebook as well
as the 3-‐minute belly flattening workouts you should perform.
I am excited to be sharing this information with you and to
help you in your road of getting amazing results.
This Template is split up into 4 sections:
-‐ Exclusive Tips And Tricks To Lose Belly Fat Overnight
-‐ List Of foods To Have At Home
-‐ Daily Template
-‐ Belly Flattening Sequences
One this I would like to point out before starting, If anything
hurts while performing an exercise, stop doing it immediately.
If you need any exercise alternatives, feel free to email me at
contact@andrewraposo.com
P.S. If you’d like the most cutting edge and up to date
information on getting rid of your belly fat, follow me on my
other sites to keep yourself updated.
www.AndrewRaposo.com
Youtube
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Twitter
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Introduction

Congratulations! You’ve just found the belly fat loss
solution you have been longing for.

This guide will not only help you lose fat, but also make sure
you recover optimally with your training. The goal is to have
effective workouts where you feel energized rather than
sluggish because of your diet.

You will be introduced to the most common secrets that people
are missing to get over that stubborn road bock of losing fat.

I use these guidelines personally and many of my clients have
seen amazing results while not being deprived.

I am going to be showing you ways to go about your diet that
you probably have never seen before.

If you just hit a plateau with your current diet, then plug in
these tricks and just watch fat melt off.

If you have any questions at all, please feel free to reach
out to me at contact@andrewraposo.com



Exclusive Tips And Tricks To Lose Belly Fat

Overnight

In this section, you will discover some unique tricks you can do
as soon as tonight to start losing belly fat. Simply put, the more
of these tricks you use, the more belly fat you will lose.

1. Ginger Tea

Adding Ginger to your tea before going to bed, will “wake up” a
sluggish digestive system which is responsible for a slow
metabolism. ½ tsp – 1 tsp in a cup of hot water works great.

Take a look at the Flat Belly Overnight Detox Formula for more
metabolism boosting teas.

2. Eat More Potassium

Having more potassium at your last meal of the day will help
regulate your electrolyte balance and keep your stomach from
being bloated.

Refer to the Flat Belly Overnight Detox Formula for specific
foods with high amounts of potassium.

3. Epsom Salt Bath

Have an Epsom Salt bath before going to be so that your body
rids itself of those toxins sitting in your gut by removing the
excess water. Adding 2 cups of Epsom Salt to your next bath
will do the trick.



4. Cilantro

Adding more cilantro to your foods will help alleviate an
overactive gut causing your belly to flatten. It even helps with
the digestion of foods.

5. Avoid Eating Too Much At Night

Your belly will be extremely bloated when you pack on most of
your daily calories at night. If you currently follow an
intermittent fasting diet plan, I recommend not eating for 2-‐4
hours in the morning and also not eating 2-‐4 hours before
going to bed.

6. Exercise Later In The Day

Now, you don’t necessarily have to switch all your workouts
towards the end of the day. However, it does help to go on a
leisure walk for 15 – 20 min even if you worked out in the
morning. I recommend you do the 3-‐Minute Belly Flattening
Sequences later in the day, which you will find in this manual.

7. Eat More Pineapples, Papayas and Melons For Your
Carbs

Eating pineapples, papayas and honeydew melons will help aid
digestion and prevent bloating. This will also help clear out
certain toxins from your system. Try to have one of these fruits,
once a day if possible.

8. Avoid Dairy

Dairy can be detrimental to your belly fat loss goals. I
personally recommend cutting out dairy completely and only


save it for your cheat days. Try cutting it out for a few days and
see how your body reacts.

9. Have Some Dark Chocolate

Now, this isn’t something for you to do at night… However,
dark chocolate makes for a great fit in the morning or early in
the day. Dark chocolate produces an anti inflammatory
response in your gut, but try to opt for AT LEAST 70% Cacao or
more.

10. Avoid Too Much Sodium At Night

Avoid processed foods at night or even at your last meal of the
day due to its high sodium content. All that sodium will cause
your belly to bloat, which is the last thing you want before
going to bed. Try your best to ease up on the salt and seasoning
for your last meal of the day. Instead, use herbs for your
seasoning like the ones listed in the Detox Formula Manual.



List Of Foods To Have At Home

The foods that I am going to present contribute to your health
and well being better than any other “Insert Name Diet” that I
have used or seen in the past.
If you are ever confused about which foods you should eat, just
go with whole foods.
The worst thing you can do is stress about your choices of food,
which can eventually cause more harm than good down the
road.
You don’t have to get every item on this list. But try your best
to fill your list with these essential foods as much as possible.
These foods will help with your workout recovery, long-‐

term health, getting rid of stubborn fat, and countless
other benefits.
This list will be a great foundation to build your diet off.
One more thing, when you are shopping at the grocery store,
shop around the perimeter of the store. This is where all the
foods that you are going to need will be.
So without further ado, lets get right into the list.


Protein
Chicken Breast – Pretty much
a go to protein source when in
doubt. Other pieces of the chicken,
like the drumstick, are also great
sources of protein.

Beef – Opt for the grass fed option
if it is within the budget. Also, go for
leaner cuts of beef for a better ratio
of protein to fat.

Turkey – Another great
source of protein, just like the
chicken breast. The other pieces
of the turkey are also great to
consume.



Pork – Just like the foods above, pork
is a great source of protein to
compliment your diet.

Greek Yogurt – This type of yogurt
makes for a great high protein snack. If
you have a hard time digesting dairy,
avoid this food.

Eggs – This right here is my
favorite food to have for breakfast.
Eggs are a great source of protein
and fat.



Salmon – This is another great
source of protein and fat. Salmon is
also high in omega 3 fatty acids,
which is vital for dealing with
inflammation, aching joints, and
brain health. It’s also low in
mercury compared to other fish,
which makes it safe to consume in
larger amounts.

Types Of Fish – There are many types of fish out there that
are a healthy source of protein as well as fats. Some examples
include: tuna, bass, tilapia, etc. The only thing is, make sure to
consume these in
moderation due to the
mercury levels contained
in these fish. Which can
cause health problems
down the road.

Types Of Seafood –
Some types of seafood that
are great sources of protein
include: shrimp, mussels,
oysters, lobster, and crab.



Fats
Extra Virgin Olive Oil – A great source
of monounsaturated fats that can easily be
added to any one of your salads.

Coconut Oil – This is an amazing source of
fat that contains medium chain triglycerides,
which aids with burning fat. Coconut oil is my
go to cooking oil and it tastes amazing.

Avocado – Another great source of
monounsaturated fat and tastes great in a
sandwich.

Nuts – A great source of fats
that make a great snack. The nuts that make the
best sources of fat are: almonds, walnuts, brazil
nuts, macadamia nuts, cashews, and pistachios.

Natural Nut Butters – I personally love nut butters like,
peanut butter, almond butter, cashew butter, etc. They make a
great source of fat; just make sure to opt for the natural type
instead of the heavily processed ones.



Carbs
Sweet Potato – This is a great source of Vitamin A and
beta-‐carotene as well as a really good source of complex carbs.

Quinoa – This is another great source of complex carbs that
is also gluten free.

Note: You can have breads, pasta, and oats for carb sources
but you really need to make sure you are not tolerant to gluten.
See below for more carb sources



Fruits & Vegetables

Fruits & Vegetables should be an essential part of your diet and
should also be consumed regularly throughout the day. Here is
a list of fruits & vegetables that should be considered in your
next grocery run. You don’t have to get everything in here but
try your best to fit in a good amount of foods from this list.
Fruits

Blueberries
Strawberries
Cranberries
Blackberries
Apple
Pear
Banana
Kiwi
Orange/Tangerine

Pineapple
Watermelon
Cantaloupe
Grapefruit
Grapes



Vegetables

Spinach
Kale
Arugula
Dark Leafy Greens

Asparagus
Brussel Sprouts
Broccoli
Cauliflower
Carrots
Beets
Green Beans
Tomatoes
Onions

Bell Peppers
Zucchini
Cabbage
Mushrooms

If you don’t like eating vegetables or you’re short on time, I
personally recommend having a Greens Drink.

This is what I take every morning: Organifi Greens Drink <=

It has 100% natural and organic ingredients and is my
personal recommendation for anyone who is looking for a
greens drink. On top of that, it taste’s AMAZING!


Daily Template

In this section, you’ll receive a typical daily template of what
foods you should be consuming and when you should consume
them. You’ll have a list of options at each time of the day for
variety. The options to choose from are the food sources in the
List Of Foods To Have At Home Section. I highly recommend
switching up your food choices every day.

Upon Waking:

Hot Tea with Ginger and Lemon

I recommend going for a walk before having your first meal.
This will make your body use fat for energy and accelerate the
fat burning process for the rest of the day. 30-‐45 min is
recommend.

Meal #1: (After your walk)

-‐ 1 Protein Source
-‐ 1 Fat Source
-‐ Low Carb Fruit Source (Examples: Blueberries, Strawberries,
Blackberries, Raspberries, etc.
-‐ Green Vegetable Source (Examples: Spinach, Kale, Organifi
Greens Drink)

Here is an example of Meal #1:



Bodweight: Up to 175 175 lbs to Over 225

lbs 225 lbs lbs
Meal #1:
Whole Eggs 2 3 4
Egg Whites 4 5 6
Organifi Greens Drink 1 cup 1 ½ cup 2 cups
Berries ½ cup ¾ cup 1 cup

Snack: (2-‐3 Hours After Meal #1)
-‐ Metabolism Boosting Tea (Inside Flat Belly Detox Formula)
-‐ 2 Squares Of Dark Chocolate – Preferably 90-‐100% Cacao

Meal #2 (2-‐3 Hours After Your Snack)
-‐ 1 Protein Source
-‐ 1 Fat Source
-‐ 1 Carb Fruit Source (Examples: Pineapples, Papayas, Melons,
etc.)
-‐ 1 Vegetable Source


lbs 225 lbs lbs
Meal #2:
Chicken Breast 1 Breast 1 ½ Breasts 2 Breasts
Raw Almonds 1 oz (24) 1.5 oz (36) 2 oz (48)
Leafy Green Large Plate Large Plate Large Plate
Vegetables
Pineapple ½ cup ¾ cup 1 cup



*Make sure you drink plenty of water until 5 pm. After 5 pm,
you will be cutting out all water and sodium.

Perform a Belly Flattening Sequence (3-‐4 Hours After Meal
#2)

And then have Meal #3:

-‐ 1 Protein (Avoid adding salt)
-‐ 1 Vegetable (Avoid adding salt)
-‐ Metabolism Boosting Tea (Only source of water for the rest of
the day)


lbs 225 lbs lbs
Meal #3:
Lean Beef or Fish 3oz (90g) 6oz 8oz
(150g) (220g)
Steamed Vegetables 2 cups 3 cups 4 cups

Have an Epsom Salt Bath to finish off your day. You do this
by adding 2 cups of Epsom Salt to a nice warm bath.

Repeat all of the above the next day with different food choices.



Belly Flattening Sequences

For the sequences below, I highly recommend performing at
least 1 sequence a day. The way you would schedule these is to
perform Sequence 1 on Monday, then Sequence 2 on Tuesday,
etc.

Once 3-‐minutes starts to become easy for you, try performing
the sequence a second time with 1 min rest in between the
next attempt.

Sequence #1:

A1) Wall Bug – 10 Reps Each Side
A2) Glute Bridges – 15 Reps

Repeat this sequence for a total of 3 minutes. Rest as needed.

Sequence #2:

A1) Dead Bug – 10 Reps Each Side
A2) Single Leg Hip Lift – 10 Reps Each Side
A3) Hardstyle Plank – 10 Sec x2

Repeat this sequence for a total of 3 minutes. Rest as needed.

Sequence #3:

A1) Wall Bug – 1 Min
A2) Box Plank – 1 Min
A3) Glute Bridges – 1 Min

Rest as needed.



Sequence #4:

A1) Plank With Forward Touch – 5 Reps Each Side
A2) Dying Bug – 10 Reps Each Side

Repeat this sequence for a total for 3 minutes. Rest as needed.

Sequence #5:

A2) Dying Bug – 5 Reps Each Side
A3) Single Leg Hip Lift – 10 Reps Each Side


Sequence #6:

A1) Plank With Side Touch – 5 Reps Each Side
A2) Saw Plank – 10 Reps
A3) Dead Bug – 10 Reps Each Side


Sequence #7:

A2) Box Plank – 10 Reps Each Side
A3) Hardstyle Plank 10 Sec x2



Flat Belly Overnight Template PDF

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Belly Overnight Template

This Template is split up into 4 sections:

-‐ List Of foods To Have At Home

-‐ Daily Template

-‐ Belly Flattening Sequences

Exclusive Tips And Tricks To Lose Belly Fat

List Of Foods To Have At Home

These foods will help with your workout recovery, long-‐

So without further ado, lets get right into the list.

See below for more carb sources

Fruits & Vegetables

Bodweight: Up to 175 175 lbs to Over 225

Belly Flattening Sequences

Vous aimerez peut-être aussi

Flat Belly Overnight Template PDF

Transféré par

Informations du document

Titre original

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

Flat Belly Overnight Template PDF

Transféré par

Droits d'auteur :

Formats disponibles

Flat

Belly Overnight Template

This Template is split up into 4 sections:

-­‐ List Of foods To Have At Home

-­‐ Daily Template

-­‐ Belly Flattening Sequences

Exclusive Tips And Tricks To Lose Belly Fat

List Of Foods To Have At Home

These foods will help with your workout recovery, long-­‐

So without further ado, lets get right into the list.

See below for more carb sources

Fruits & Vegetables

Bodweight: Up to 175 175 lbs to Over 225

Belly Flattening Sequences

Vous aimerez peut-être aussi

-‐ List Of foods To Have At Home

-‐ Daily Template

-‐ Belly Flattening Sequences

These foods will help with your workout recovery, long-‐