Easy to Follow Systems to Lose Fat Fast & See Your Rock Hard Abs!

By Darin Steen

Are you working out with no results? Are you not working out because you have tried before with no results?

I believe that the #1 reason why most get no results from their fat loss program is because they have too much information, they are confused on what works and what does not work, so they never have the staying power to see a fat loss program through for 12 weeks.

Lift weights, do cardio, don't do cardio, run a marathon, eat a salad a day, low carbs, high carbs, Atkins diet, high reps, low reps, high intensity short duration, low intensity long duration... Are you confused? Have you given up because you do not know where to start or because you have tried something with no results?

Just so you know, it is possible to get in great shape in a short amount of time (12 weeks) with a minimal time exercising per week (4-6 hours per week). Trust me, the simpler and more time efficient your work-out plan is, the better chance that you will stick with it, thus the more effective it becomes. Another big advantage of keeping your fat loss strategy simple is that you actually start to realize what works and what does not work for you, your metabolism, your personality, and "YOUR BODY".

Welcome to lesson #1 of OPERATION: BURN FAT FAST!!

Your 12-Week E-course. That's 84 days to a new you.

You need to limit the information you take in for fitness, fat loss and health;

Transforming our bodies and therefore our lives through exercise is simple.

Simply focus on the 5 areas below;

1.) Lift weights twice per week for 60 minutes working half your body-parts;

Work-out #1-- Chest, hamstrings (back of leg), biceps, rear shoulder (use lateral or pull shoulder exercises)

Work-out #2-- Back, quadriceps (front of leg), triceps, front of shoulder (use press shoulder exercises). Follow the order of body-parts as I have them listed.

>Perform 2 sets to complete failure in the 10-14 rep range, 3 exercise's per body part

>1 minute rest between sets

> Perform exercises in a circuit style; never two sets in a row of the same body-part;

For example on Work-out Day #1 perform your first set of your first chest exercise, then within 1 minute perform your first set of your first hamstring exercise, then perform your first set of your first biceps exercise, then perform your first set of your first rear shoulder exercise.

Then within one minute start over with the same sequence on your second set of your first chest exercise and so forth. Once you complete your second set for each of the first exercises then start on exercise #2, then exercise #3, then
you are done. Do the same for Work-out Day #2. That is 24 sets per session.

You have to really be ready with your plan written down in order to be done in 60 minutes, but you can do it. More time spent on each work-out and more sets does not equate into a better, more productive work-out.

>Perform each repetition with a 3 second negative, a one second pause, & a three second positive. GO SLOW!

2.) Cardio three times per week, first thing in the morning, intense interval style on days that you don't train with weights.

>6-9 1-2 minute challenges, progressively making each one more intense

>Rest periods between each challenge gets longer as challenges gets more intense

>Make sure to warm up for 10 min. with a power-walk

>Stretch out hamstrings, quads, glute's (bun's) & inner thigh twice, once after
challenge #1 and #5

>Perform 2 sets of 2 different abdominal exercises before cardio session

3.) Nutrition (precise personalized athletic nutrition program)

>5-6 small meals with protein and carbs combined together (low fat)

>More calories (in the form of starchy carbs) on days you lift weights

>Starchy carbs are brown / wild rice, oatmeal, whole wheat pasta, sweet potatoes

>No starchy carbs on days that you do interval cardio or are sedentary (no exercise). Use veggies, green beans, salads, apples instead

>Eat as much unprocessed foods as possible; If it came from a plant; EAT IT, if it was manufactured in a plant, STAY AWAY FROM IT!

>Drink lots of water, & stay away from calories in liquid form. The more you lower your stress levels, stay away from highly processed foods that are high in sodium, & drink as much water as possible, the more your body will let go off water retention. It is such a great feeling to feel looseness in you shoes, and your skinny jeans :)

4.) Goals (draw up a commitment sheet) and read it out loud every day

> Example: I, John Doe, am very x-cited about my new "FATLOSS LIFESTYLE" 12 Week Body Transformation Program. On _________ (Some date 6 weeks into the future)

I will;

Goals:

1. Lose 15 lbs. of fat,
2. Gain 6 lbs. of muscle,
3. Lose 3 inches off my waist,
4. Gain 1/2 inch on my arms
so that I:

Emotional Elements

1. Will look good in my Sunday suit

2. Get off of blood pressure medication

3. Feel attractive to the opposite sex

4. Be more confident at work so I can get a promotion

5. Will look sexy in my thong underwear

6. Can have the ability to age gracefully and be independent

7. Can be the best mom, daughter, spouse that I possibly can be (These are just examples, you must think on this one)

It does not matter what your emotional elements are. But they must stir emotion in you. Make sure that you list the 3 most emotional reasons that you want to reach your goals. It is not enough to have a date, nor is it enough to have a goal. You must know why you want it.

Once you have your commitment sheet that is personalized for you, read it out loud (twice) with a positive tone in your voice first thing in the morning and right before bed.

The "Law of Attraction" is real. Let's harness its power. As you are reading your commitment sheet out loud I want you to see yourself 12 weeks into the future. You have reached your goals and you physique is lean and ripped.

In fact, when you are in the best shape of your adult life all the areas of your life explode in quality.

I want you to see this in your minds eye. Act like a kid and pretend as you visualize. Now, feel the sweet emotion of how it will feel when you accomplish what you have given up on. So, it is very important to visualize yourself as if you have already accomplished your goals on you commitment sheet.

But it is even more important to feel the sweet jubilation of emotion at your accomplishments.

Do this every day / twice a day as you read your commitment sheet out loud you will be well on your way to a total life of fulfillment. Please believe in the Law of Attraction. Because it is real & it works!!

Trust me, I know it is hard to believe. In fact, I would not have believed it if I did not see it working in my clients lives. TRUST ME, IT WORKS!

Do not overlook how powerful this can be. I have found that this is the most important step of transforming your body and life through exercise.

5.) Social Support: YOU WILL TURN INTO WHO YOU HANG AROUND!

>Announce your attentions by unveiling your commitment sheet to your family, friends, & coworkers

>Do not spend time with anyone who does not totally support you and your goals

>Spend more time around those who have done what you want to do

>After you reach your goals then you can be strong enough to be around those who do not support you healthy lifestyle (but only for small increments of time).

Actually, you will be able to inspire others to live a healthier lifestyle

6.) Habitually Thinking More Positive

>We are bombarded with negativity every day from every angle

>Go on a low information diet, no news, no papers, no t.v., no gossip at work or with neighbors. Do it for just your 12 week transformation and you will be hooked

Stand guard over you mind because;

>Your thoughts become words

>Your words become actions

>Your actions become habits

>Your habits become character

>Your character becomes your destiny

>THOUGHTS BECOME THINGS; SO CHOOSE THE GOOD ONES

>GARBAGE IN / GARBAGE OUT

>POSITIVE IN / POSITIVE OUT

You need to start and finish one plan on weights,cardiovascular, and nutrition for 12 weeks. Keeping things simple and time efficient gives you your best chance.

When is the last time you stayed consistent on a fat loss / fitness / exercise / nutrition plan for 12 weeks?

You can do this. Simply get started, keep things simple, and have a faith in yourself that your are going to live a fulfilled life because you are going to peak you energy through a healthy lifestyle. Grow your faith into a confidence. See it as if it has already happened, limit your information, expect success, get started and you will be well on your way.

Starting out, you can use your confidence in my success (with myself as well as my clients) with this simple system. Then with in a few weeks the confidence will transfer to you. Faith it till you make it, just commit & take the first step. JUST DO IT!

Darin Steen, the "Trainers Trainer" is America's Top Fat loss, Healthy
Lifestyle Coach. A best selling Author, drug-free for life professional
Bodybuilder, Personal trainer, Motivational Speaker, and family man, he
is an expert on fat loss, fitness, gaining muscle, and aging gracefully. His
goal in life is to help 2 million people realize a higher quality life through
making healthier FATLOSS LIFESTYLE choices by leading by example.

Learn cutting edge fat loss / fitness strategies & get your free "Fat loss 12 Week
E-course" OPERATION BURN FAT FAST at http://www.fatlosslifestyle.com

To view over 90 success stories of personal clients who have graduated from
Darin's 12 Week FATLOSS LIFESTYLE Program go to http://www.fatlosslifestyle.com

Media Requests: Darin Steen is a dynamic, high energy television and
radio guest available for interviews and corporate speaking engagements.

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