21-Day Fat Loss Challenge MAIN GUIDE

21-Day Fat Loss Challenge MAIN GUIDE

Here’s to you. Before we get started with the guide, Lauren and I wanted to personally thank you for your purchase! We believe that happiness and health go hand-in-hand and feel honored that you have trusted us with helping you lose a few pounds. We are FIRED UP that you have decided to take this journey with us, because we truly believe this is going to be the most successful fast weight loss programs you EVER USE! As always, if you ever have any questions or concerns, you can reach us at [email protected]. Nothing but love,

Alex & Lauren, CSCS and Fat Loss Experts Avocadu

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TABLE OF CONTENTS Introduction............................................................................................................................3 The crazy Statistics About the Fitness Industry.....................................................5 Rapid Weight Loss: The Study That Started This Program...............................6 The Truth About Rapid Weight Loss............................................................................9 Why We Get Fat....................................................................................................................9 The 10 Biggest Weight Loss Myths............................................................................10 Nutrition Basics...................................................................................................................14 More Special Weight Loss Techniques Used in This Challenge...................18 The Importance of a Detox/Cleanse.........................................................................18 To Carb or Not to Carb… That is the Question....................................................23 Diet Vs. Exercise: 80% Diet, 20% Exercise.............................................................24 Optional Supplements.....................................................................................................27 5 Unbreakable Rules of Losing Fat............................................................................28 Summary................................................................................................................................31

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INTRODUCTION Congratulations on getting the 21-Day Fat Loss Challenge! We’re so pumped you’re here and are 100% certain if you apply these methods and follow this program, you’ll be on the fast track to creating the body of your dreams! From the very first day you start this program, you will see your weight move in the right direction… DOWN. And once the scale starts to move, you will begin to pick up momentum towards achieving your goals. Not only will you see a change in your physical appearance, you will also see a change in your confidence, energy, and how you feel about yourself. These are just the natural results that happen when you start taking control of your health and your body. How this program is organized: The most important thing we can give to you is simplicity. In a world of infinite information, for some odd reason, it has never been more difficult to find exactly what you’re looking for. This overload of information often leaves us confused and questioning what works and what doesn’t. That is why this program is structured the way it is: To give you the maximum amount of high quality information without all the fluff.

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We start with the Main Guide (this book). This is where you will learn and understand the science of why this program works and how to maximize your results. Then we move to the Diet Plan. This is where you will get step-by-step instructions on the 21-Day Challenge Diet and learn the “nitty gritty” (what to eat, when to eat it, etc.). Then we progress to the Workout Plan. This is where you will find workout instructions, exercise examples, and better explanation into the 21-Day Workout Plan. Then we have the Motivation Guide. This is where you will learn how to stay motivated for your diet when cravings and temptations hit. Finally, we have 3 extra tools to help you… - The Progress and Calorie Tracker - The EZ 21-Day Checklist - The Private Community Group Each of these serves the purpose of SIMPLIFYING the 21-Day Challenge for you and giving you extra support and help. 

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This will seem like a lot at first, but if you read everything in order, it will make perfect sense. We have spent a great deal of time organizing this content for you in the best way possible. Our hope is that you will forever remember this program as one of the best and most effective programs you have ever used! And that you will take away the principles from it to continually challenge yourself and take your health to new levels! THE POINT IS: You will understand everything and, if done right, you WILL get results. End of Story. Let’s get to it…

THE CRAZY STATISTICS ABOUT THE FITNESS INDUSTRY I, myself (Alex), have poured over 1000+ studies in the health and fitness industry, and there were a few I found particularly disturbing at the beginning of my professional fitness career. The first was that the average person tries 4-5 diets per year. This alone is pretty fascinating, because it’s pretty obvious that most diets do not work if people are averaging more than 4 diets PER YEAR. Despite this, over 40% of the American population is considered obese or overweight.

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That’s millions of people… It gets a little more nuts when you see that less than 1% of people ever find success in those diets and are collectively spending over 1 billion dollars on them. That’s billion with a B. Can you imagine if every industry operated with those numbers? If college students were spending over 1 billion every year yet only 1% of them were ever graduating? Or if every person was spending 1 billion dollars on automobiles yet only 1% of them were operational? Not good stats... This is the short version of the facts behind the fitness industry being one of the most unsuccessful industries of all time. I think there are plenty of reasons why this is happening, but one of the main reasons is that people just don’t see or feel results fast enough.

RAPID WEIGHT LOSS: THE STUDY THAT STARTED THIS PROGRAM The inspiration for this program came from a few recent studies regarding the success of dieters.

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While the industry is all about the “slow and steady” approach, the science points elsewhere. Actually, there is a direct correlation between the long-term success of dieters and the speed at which the weight is lost. In other words, the faster the weight comes off, the more short term and long-term success one is likely to have. It makes perfect sense too when you think about it. If your goal is to lose 30 pounds, seeing 2 pounds come off the scale after a full week of dieting and resisting temptation (the recommended amount by most fitness programs) … is pretty discouraging. It makes sense why people “fall off the wagon” so quickly. Now compare this to losing 1 pound every day for your first week… While it may be difficult to do, it’s obviously a much more rewarding path and makes perfect sense why it causes dieters to see more success. These studies usually brings up a common question… Is that even healthy? It’s kind of difficult not to chuckle at this one.

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Comparing the number of people who get injured, sick, or die losing weight fast (virtually ZERO) to the number of people who die from obesity or being overweight every year (600,000+)… is that even a question worth answering?? I’m sure you’re already convinced if you bought this program, but I figured I would point this out: The dangers of have extra fat on your body outweigh the dangers of losing weight quickly by such an astronomical number, it’s literally not up for debate. Ok, so why not call this program the “fastest weight loss diet” or the “1pound every day program?” Because it takes around 21-days to establish a habit. It will take more than that for some people, but for many, the 21-day mark will signify the complete change of a person’s life. It is by this point, we hope that health and fitness for you becomes “automatic.” Now, don’t get too overconfident… You’re not out of the woods after 21 days and able to start mainlining Oreos every day… It will just be MUCH easier to diet and workout after the 21 days are over! There are a lot of programs focused on this “21 day mark,” and there’s a reason for that – It. Works. Now let’s talk a little bit about losing weight…

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THE TRUTH ABOUT RAPID FAT LOSS Let’s be honest. Is there any industry filled with more hype and more empty promises than that of the weight loss industry?

The diet and fitness industry is a multi-billion dollar industry, and there is lots of competition for your money and for your time. Now don’t get it twisted. There are lots of ways to lose weight fast. However, most of them will leave you hungry, unsatisfied, and with lots of future rebound weight gain. The problem these diets never solve is how to get people to lose weight fast, but also stick with the diet after it’s over. The truth is that ANYONE can lose weight quickly; it just takes discipline and conscious effort to get it done. You don’t need crazy machines, endless cardio, pills, or anything like that. You just need the right plan. No acai berry bullshit – just hard work and effort.

WHY WE GET FAT We don’t get fat by eating too many carbs, and we don’t get fat by eating too much fat. We get fat by consuming too many calories over a long period of time.

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We get fat from abundance and not from any particular food group. That being said, the elimination of certain food groups will cause fast weight loss and will help you mobilize your fat stores. This is why cutting carbohydrates has become so trendy. This diet will teach you how to appropriately manipulate your food intake, so you lose fat quickly and efficiently – the way your body was designed to do it.

THE 10 BIGGEST WEIGHT LOSS MYTHS Before we get more into this, we do need to cover the weight loss myths that most people believe. Our hope is that you will get better clarification on what works and what is just purely “hype.” - Lose weight slowly - it’s safer. As just discussed, this is just basically a bad joke. Nothing could be more dangerous than extra subcutaneous fat on the body. Any argument otherwise is foolish. - You should never fast or skip breakfast (or stop eating). We will be discussing this a little later in the book, but for now just know that fasting is perfectly healthy.

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In fact, it has been proven in conclusive studies to help with weight loss, brain functioning, and has tons of health benefits. - Cardio is the ultimate way to burn fat. Actually, this is a very outdated way to burn fat. For one, it’s incredibly inefficient and only burns around 300 calories per session. For comparison, that’s about the amount of calories in one Starbucks muffin. Secondly, it has been proven to cause hunger cravings and lead to binge eating. The LAST THING you want when dieting is crazy cravings. This is why cardio is a pretty silly idea for those looking to lose weight fast. - Exercise A LOT when losing weight. Your results will come from 80% dieting and 20% exercise. Exercise plays a much smaller role in weight loss than most people realize. It’s not that you shouldn’t be doing it… It just is not NEARLY as important as focusing on what you’re eating. - You need to eat 6 meals a day. This goes hand in hand with the fasting point above. There is no “metabolic fire” that burns faster when eating small meals throughout your day. Your body is much smarter than needing a constant influx of calories to remain lean and healthy.

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You’ll stand a much better chance of diet success eating 3-4 large meals than 6 small ones. - All calories are equal. We bring this point up often, because it’s important to understand. Eating 1200 calories of Doritos every day will lead you to wildly different results than eating 1200 calories of fresh vegetables, fruits, and lean proteins. All calories are NOT created equal. - Fat makes you fat. Wrong. In fact, certain fats like coconut oil have been shown to help people burn more fat off of their body and help limit caloric intake. Some fats are bad, for sure. Hydrogenated or trans fats for instance, but many are not and were wrongly demonized for causing heart disease in the late 1950’s. Don’t be scared of eating fat, because it’s a crucial part of having healthy hormonal levels.

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- Don’t weigh yourself daily. Yeah, if you’re only losing 2 pounds a week and have 30 pounds to go, we can understand the motives behind this. It’s kind of like saying, “Don’t look at the results because you won’t like what you see.” That’s some major league BS. With this program, you can weigh yourself everyday, and I encourage it. - You can’t detox or cleanse the body. By detoxing and cleansing, we do not mean taking a scrub brush to the stomach. What we are referring to is giving your hormones, liver, and body a break from preservatives and simple carbohydrates. This is a detox that EVERYONE needs. - Move More. Eat Less. Again, your body is a little more complex than that. Eating the RIGHT THINGS is just as important as paying attention to your calories. Ok now that we have knocked out a few myths, let’s get down to some nutrition basics…

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NUTRITION BASICS We’re not aiming to make this book a scientific endeavor or a nutrition textbook, but we should cover some nutrition basics. Our bodies need vitamins, minerals, and various nutrients to function properly. Some are essential and some are non-essential… meaning some the body produces naturally, and some we must consume from food. If you want to lose fat quickly, you need to cover all of your nutrition needs to ensure you’re providing the body with the right foods. Don’t worry though… It is built into the program, and you will know exactly what to eat and when to eat it! Protein Protein is a macronutrient and the foundation of many of your body’s organs and muscle tissue. While the body can survive without carbohydrates and will last for a while without any fat, it will not survive very long without protein. It has also been called the king of macronutrients, because it’s hard to go wrong by eating too much. Consuming lots of protein has been shown to enhance the body’s metabolism and help people feel full after meals.

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If your goal is weight loss, you should be eating LOTS of protein, and this is a main staple in the 21-Day Challenge. Fats Fat still has a negative stigma attached to it because of some poorly conducted scientific studies performed in the 1950’s associating fat with heart disease. Thanks to some of the latest researchers, we now know that fat has very little to do with heart disease and is immensely important to a healthy and balanced diet. Healthy fats will be provided in the diet in the form of dressings and cooking oils. Carbohydrates Carbohydrates make up the only non-essential macronutrient people consume. By non-essential, we mean that the body could survive without ever eating another carb. It should be noted that substances like sugar provide absolutely zero nutritional value to the body – ZERO. We have a specific system in place to regulate the amount of carbohydrates you’re eating and when to eat them.

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Water Most people in the world are guilty of not drinking enough water, and they know it. Water is the most important nutrient the body consumes, and the human body can only survive for about a week without it… and those last 3 days would be ROUGH. Compare that to the fact that the body can survive over a month without food, and you can understand just how important water is. We always like to make this point to our clients… Your body is 80% water. Let us repeat that… Your organs, muscle tissue, and brain are 80% WATER. Do you think that replenishing your body every day with the correct amount of water could positively impact your health? Dang right it will. The problem is that most people are chronically dehydrated. Actually, when you get thirsty, your body is already dehydrated and suffering from a lack of water. The goal is to live a life where you’re never thirsty or in need of a drink.

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Your goal will be to drink 100oz per day or around 12 cups every day, even after this challenge. Water is life. If there is one thing you can do to make an instant improvement on your health, drinking more water is it. Sleep Sleep is one of the most UNDERESTIMATED tools for steady and consistent weight loss. Lack of sleep disrupts appetite hormones like leptin and ghrelin, causing you to be hungrier throughout your day. Also, it raises your stress hormone, cortisol, which can cause stubborn body fat and higher calorie intake. Sleep is where your body recovers, and quality sleep has been proven to make you more productive, less likely to gain weight, and will help with your weight loss goals. So make sure to get a minimum 7 hours per night for fast weight loss or ANY health goals. If you have trouble sleeping, here are a few basic tips to help… - Use your bed for sleep and sleep only. No working on the computer or watching TV.

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- Cool your room to 68 degrees, because it is the optimal temperature for sleep. - Black out your room with blackout curtains. Extraneous light will disturb the quality of your rest. - No screens one hour before bed. The white light from computers, tablets, TVs, and phone screens will also negatively impact the quality of your sleep.

MORE SPECIAL WEIGHT LOSS TECHNIQUES USED IN THIS CHALLENGE Here we will outline some of the special techniques used in the diet to help fat move more rapidly. You may or may not have heard of some or all of these before, but they are all backed by scientific evidence and studies.

THE IMPORTANCE OF A DETOX/CLEANSE Maybe one of the most important parts about this challenge that most people miss in their dieting efforts is Stage #1, or the Detox/Cleanse stage. It works phenomenally well for a few reasons… First, you’re more pumped up and excited about your diet the first few days you start. This is where we need to maximize your weight loss efforts to shed some pounds FAST! Second, it is the ULTIMATE solution to help people escape from those dreaded weight loss plateaus. One of the main problems we hear from people is how they have lost some amount of weight but then get

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completely stuck. Doing a detox or cleanse phase for your body will help unstick ANYONE in a weight loss plateau! Third, it gives your system and body a well deserved break. Allowing your liver to rest and your glycogen to come down for a while is a very good thing for your body. Doing a detox or cleanse will also help to ensure your body is absorbing and using nutrients properly. If it has been awhile since you cleansed the body, it is likely that the good food you are eating is not getting processed as well as it should. This detox is one of the most important parts of your weight loss journey and should not be skipped! Fasting Fasting has recently become more mainstream, but there is a bad stigma attached to it that needs to be broken. So before we start explaining it, we should cover the proven scientific benefits of fasting. Scientifically proven benefits of fasting: -

Reduced body fat levels Appetite control Increased growth hormone levels (aids fat loss) Lowered insulin

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Better blood flow during the fast Better mental focus Helps to easily create a calorie deficit for users Reduced risk of disease (cancer, diabetes, etc.) Easier lifestyle

So what do we mean by fasting? There are two main types we will discuss and use in the program. 1. Short-Term Fasting Short-term fasting is the most popular technique being using in the fat loss and professional fitness communities right now. Basically, the general idea is to spend 16 hours of your day in a fasted state (aka not eating) and the other 8 eating. This typically happens in a daily schedule like this… 8:00 am 12:00 pm 4:00 pm 8:00 pm

No food - Only water and black coffee First big meal Second big meal Last meal – Stop eating until noon the next day

You can do this with 3-4 meals depending on what you prefer, and this is how Alex eats almost everyday. The reason this style of eating works so well for people is the simplicity and meal sizes. Because you condense your meals down to 3-4 per day, you can eat larger portions while still keeping your calories under control.

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It also will teach you a lot about “boredom eating,” which is a common problem people face in today’s society. This is when you eat out of boredom rather than when your body is actually hungry. Oddly enough, it often happens when you’re seemingly bored but still “distracted” by things like the computer or TV. For instance, have you ever noticed that if you’re deeply immersed in a project or just very busy, you can sometimes “forget” to eat? That’s because your body isn’t actually hungry. Most of our “snacking” is actually just boredom. 2. Full-Day Fasting The other technique used in this book and the most researched is fullday fasting. Just as it sounds, it’s a 24-hour fast where you consume nothing but water and black coffee. Typically, this happens from 5:00pm in the evening of the first day to 5:00pm the following day. This is an excellent technique for cleansing your body and giving your system a break. We can understand if you’re skeptical…

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Believe us… We were in the exact same place most of you were when learning about this at first. A little bit skeptical. You see, the problem is that the whole 6-meal per day mantra has been ingrained in our brains as what we need to do to be healthy. This is flat out not true. The types of food you eat and calories you consume matter 100x more than when you eat. Fasting is important, because it helps the fat loss process and retrains your relationship with food. Think about it. Fasting makes perfect evolutionary sense as well. It’s not as though our ancestors thousands of years ago were eating 6 meals per day to stay fit and trim enough to catch food and run away from predators. They would maybe eat 1-2 big meals per day after a long hunt. This is the way our bodies were designed to eat. Fasting is optional in this 21-day challenge, but it is HIGHLY RECCOMENDED for maximum results. To better prepare yourself for it mentally, remember that you are not going sun up to sun down without food. It will be 5:00pm on the first

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day to 5:00pm on the following day. So you really only have to make it until dinnertime. 

TO CARB OR NOT TO CARB… THAT IS THE QUESTION Pretty much every fitness person I’ve ever met in the industry gets this one wrong. Because fitness people fail to operate in the rational “real world,” it can make finding solid information very difficult. Here are the two camps everyone seems to operate in: 1. Carbs are evil and cause all weight gain. Atkins, Paleo, and others feel like this is a fundamental principle of weight loss. 2. Carbs are good and are healthy. The right answer to this question is: Yes they are, but they do impede weight loss. The Truth: According to the latest research, you want to minimize carbohydrates at the beginning of any diet, and find the appropriate level for your body. Remember that if you’re losing weight, minimizing carbohydrates will play an important role.

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The best results will come from cutting out all carbohydrates temporarily in order to let your hormones and glycogen receptors recover, then slowly reintroducing to your body over time. That is why we detox and cleanse from carbohydrates in the first stage of the diet.

DIET VS. EXERCISE: 80% DIET, 20% EXERCISE One of the fundamental truths is that weight loss is much more about diet than it will ever be about exercise. And while exercise is important for things like your heart and keeping your metabolism from down-regulating, it’s not as important for the beginning of a weight loss journey. In fact, there have been quite a few recent studies showing that exercise plays such a small role in the beginning of a weight loss journey that the effect barely noticeable. This is important. If your weight is not heading in the right direction, it’s much more likely that your diet is a fault and not your exercise program. Now, we don’t want to discredit exercise. A great workout plan will get you more lean muscle (which means more calories burned naturally), less excess body fat, and better heart health.

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These things are all great and important for living a happy and healthy lifestyle. However, in terms of “weight loss,” it is not as important as most people think… This is why we will not start actively exercising until AFTER the first 8 days of the challenge. We want you to focus FIRST on getting your diet right, and then we will move on to help you exercise correctly as well.

Exercise There are 2 main type of exercise you will be doing on this program: 1. Daily walks Every day, you will be taking a 30-minute walk. This may seem trivial to your fast weight loss goals, but it’s actually VERY important! This is a time to let your body relax and help mobilize the fat on your body. 2. Resistance based circuit training This is basically the holy grail of fast weight loss workouts.

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Not only does it get your heart rate up and make you sweat, but it will also help you build lean muscle tissue. The workouts are designed to handle as much as you can give them (we understand everyone starts from different places) and will leave you feeling amazing once they are over. They are also only 30 minutes long and can be done from home with a set of dumbbells. Exercise in a fasted state: For some of you, this won’t be possible with your schedules. For those with more control over their schedule, this will help you burn more fat. So when you’re doing your daily training, try to train in a fasted state when possible. This makes it more likely that your body will pull from your remaining fat stores. Don’t eat 3 hours before you workout, and see how you feel. If you feel great, then rock it! If you feel sluggish and tired, that’s okay too. It may not be right for you and your body.

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OPTIONAL SUPPLEMENTS Coffee / Caffeine Pills Caffeine has been shown to help you burn more fat and push harder during your workouts. This is why we recommend either drinking some black coffee or taking a caffeine pill 30 minutes before your workouts. Fish Oil Fish oil is one of the most highly studied and certified supplements in the fitness industry today. From reducing inflammation, to lowering stress and anxiety, it has MOUNTIANS of scientific research behind it. Try to take it as a daily supplement for a healthy source of omega 3s when you’re not consuming any fish. If you have a fish like salmon for dinner, you can skip the pills. Multivitamin While this diet does emphasize the importance of veggie consumption, some people still want to be certain they are getting in everything they need. A solid multivitamin is a good idea for making sure all your micronutrients are complete. These supplements are optional, but they are a good idea if you can spare the extra coin!

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5 UNBREAKABLE RULES OF LOSING FAT To finish this guide, we want to give you the 5 unbreakable rules for losing fat. If you’re not losing fat, you’re breaking one of these rules. Period. Sometimes people get into a place where they wonder why they are not losing any weight. That’s why we wanted to make this brief rule guide to help ensure that there is no question about what causes the body to lose weight and what doesn’t. 1. Be in a caloric deficit. This is THE unbreakable rule of dieting. While there is more at play than just “calories in - calories out,” you cannot eat over your calories and still expect to burn fat. You do this by: - Tracking your calories on your phone during the challenge - Learning how to eat satiating food that keeps you full - Eventually graduating out of the need for a calorie-calculating device when you’re at goal weight

2. Your fat must be MOBILIZED before it can be burned. If you’re in a caloric deficit but are not losing weight, this is the problem.

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Your fat must be mobilized on your body before it will come off. You do this by: - Doing a cleanse/detox - Eating lots of protein and vegetables - Exercising occasionally

3. Keep your insulin sensitive. If your body becomes insulin resistant (precursor to type II diabetes and pre-diabetes), any carbohydrate you eat will stick to you like glue. You want your body to PROPERLY process carbohydrates and use the energy from them. You do this by: - Doing a cleanse/detox - Avoiding sugar and simple carbohydrates - Keeping carbohydrates under 100 grams per day for over 21 days.

4. Keep your stress levels as low as possible. High cortisol levels lead to a slower metabolism and to stubborn fat on the body. You lower stress levels by: - Getting the optimal amount of sleep - Avoiding long distance cardio or running during this challenge - Using yoga or meditation if you are prone to stress - Going on walks and communicating with friends and loved ones

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5. Exercise 3 times per week. Exercise doesn’t play a crucial role in weight loss, but it does play an important role in keeping your metabolism high and your body feeling good. Exercising 3 times per week prevents something called the downregulation of metabolism. This is where your metabolism slows down in response to the lower amount of calories. You do this by: - Doing daily walks - Using resistance-circuit training 3x per week If you do these things, there is no question that you will lose the weight quickly and efficiently.

We’ll wrap this up with a summary on the next page…

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SUMMARY Let’s wrap this thing up, and get rolling with the actual program! 1. Fast weight loss creates more success in both short-term and long-term diets. 2. We start with a cleanse and detox to reset your hormones and give you better absorption of nutrients. 3. What you eat is just as important as creating a calorie deficit. The goal is for you to eventually graduate OUT of needing to count calories. 4. We slowly progress into an exercise routine and focus more on our diet at the beginning of the program. 5. With this program, you will lose AT LEAST 10 pounds in 21 days… If not, much more… It depends on how much you challenge yourself and adhere to the guidelines. Now you should move on to the actual diet plan! Please feel free to ask us any questions you may have in the private community group!

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