Craig Ballantyne and Joel Marion : The 24/7 Fat Loss™ Program PDF-Book
description
Transcript of Craig Ballantyne and Joel Marion : The 24/7 Fat Loss™ Program PDF-Book
© 247FatLoss.com. All Rights Reserved.
© 247FatLoss.com. All Rights Reserved.
The 24/7 Fat Loss Report
Joel Marion, CISSN, NSCA-CPT
with Craig Ballantyne, CSCS
Courtesy of 247FatLoss.com
© 247FatLoss.com. All Rights Reserved.
TABLE OF CONTENTS
I AM NOT AT HOME. 4 HOW TO INCREASE METABOLISM 6 CREATING AND MAINTAINING AND OPTIMAL 11 FAT BURNING HORMONAL ENVIRONMENT NUTRIENT COMBINING 12
CARB SYNCING™ 13
STRATEGIC OVERFEEDING 16
THE OTHER REASON YOU'RE MISSING OUT 23 ON MASSIVE FAT LOSS
2-MINUTE SUMMARY 25
ABOUT THE AUTHORS 27
© 247FatLoss.com. All Rights Reserved.
I AM NOT AT HOME.
In fact, I'm currently composing these words from what is perhaps the most unlikely
environment EVER to be writing anything about fat loss: a sports bar.
But you know what? I'm burning fat…right now. And a LOT of it.
How? Where? What?
Yes, it's true. Even as I sit here—with a beer in my hand—calories are being
incinerated and fat is a' meltin' because I KNOW how to place, and KEEP, my body in a
supercharged fat burning state any time I so desire.
© 247FatLoss.com. All Rights Reserved.
And you can, too.
The truth is, 99.9% of weight loss programs, even if they "work" short-term, leave you
missing out on at least 12 hours of critical fat loss each and every day.
You know what that means? Let's say you lose 5 pounds...
You COULD have lost TEN.
I know…very sad, but have no fear, it isn't all doom and gloom. You see, burning fat all
day long really only requires that you understand how to do two rather simple things:
© 247FatLoss.com. All Rights Reserved.
1. Increase your metabolism for extended periods of time
2. Create and maintain a fat-burning hormonal environment within your body at all
times
Okay, so maybe not so simple.
BUT, that's why I'm here at this sports bar…to teach you the goodness of all day long
fat loss. That and to watch football, but mostly to teach.
And guess what? When you learn how to burn fat all day long, you never stop burning
fat because days run back to back to back…over and over again.
A revolutionary truth to get us started. On to the steps...
Step 1: Increase Your Metabolism
Have you ever reclined in the "recumbent" bike for an hour? Ran a "marathon" on the
treadmill? "Ellipted" your way down the yellow brick road on the elliptical trainer?
Sure, that will increase your metabolism…for about 5 minutes.
In reality, these types of "slow go" exercise modalities don't do anything AT ALL for all
day long fat loss.
Why? Because they lack the fat-burning properties of something much more effective:
Short duration, high intensity exercise.
© 247FatLoss.com. All Rights Reserved.
Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a
MUST.
Let's take a closer look.
Short duration, high intensity exercise comes in two major forms: metabolic resistance
training (MRT) and variable intensity interval training (VIIT). In this section, I want to
take a DEEP look into the benefits of each.
First up, metabolic resistance training:
You're probably wondering, "What exactly is metabolic resistance training?" and that's a
good question.
To give it a very basic definition, metabolic resistance training (MRT) is simply "cardio
with weights". To get a little more "complex", MRT is strategic total body resistance
training in which a series of non competing exercises are performed with minimal rest.
Either way, when speaking of the most effective form of exercise for the fastest possible
fat loss, this is it.
Here are a couple of studies to support this that my buddy and colleague Alwyn
Cosgrove dug up:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen
consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
© 247FatLoss.com. All Rights Reserved.
In this study a 30-minute circuit style metabolic resistance training session was put to
the test. The result was a 38 hour increase in metabolism – we call this
AFTERBURN.
Let's put this in perspective: Say that you worked out at 8AM on Friday. By way of
metabolic resistance training, you'd still be burning calories from that workout while out
at the movies on Saturday night.
You want to burn calories by watching the latest blockbuster hit on a 40 foot screen?
Now you can.
Here's another:
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with
weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added metabolic resistance training to a reduced
calorie diet burned up to 44% more fat than those who dieted alone.
Don't get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but
once you've got that down, metabolic resistance training can really take your results to a
whole new level.
And here's one more:
© 247FatLoss.com. All Rights Reserved.
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet
on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
This study compared "slow-go" aerobic exercise to metabolic resistance training and
found that the resistance group lost significantly more fat without losing ANY muscle
even at an extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in metabolism
(and lost muscle), the resistance training group actually increased overall metabolic
rate.
THAT'S the power of metabolic resistance training.
Convinced that metabolic resistance training flat out WORKS?
Good. Next up, variable intensity interval training:
Variable intensity interval training is simply a form of high intensity cardio in which you
alternate back and forth between periods of high effort and periods of active recovery.
For example, you may run very hard for a period of one minute and then follow it up with
walking for one minute, repeating 8-10 times for an intense fat burning workout that's
less than 20 minutes.
Granted, there are many more advanced variations of VIIT that produce even better
results, but that's a very basic explanation to give you a basic understanding.
© 247FatLoss.com. All Rights Reserved.
Does it work?
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
Are you sitting down? If not, take a seat.
You want to know what happened when this research group compared 20 weeks of
endurance training vs. 15 weeks of variable intensity interval training?
While the aerobic/endurance group actually managed to burn more total calories during
exercise, the VIIT group lost NINE TIMES more body fat.
NINE TIMES.
Nine times more fat loss in half the time?
The clear choice for fat loss is variable intensity interval training.
And it all comes down to elevated metabolism after your workout is completed - the
afterburn.
You see, with the 24/7 Fat Loss System we've mapped out an 8-week program that
includes the most cutting edge metabolic resistance training and VIIT workouts
available anywhere to ensure you're experiencing the greatest possible afterburn.
© 247FatLoss.com. All Rights Reserved.
Then, on top of that we've added the magic of our proprietary "metabolic finishers" to
the end of each workout to throw your metabolism in to overdrive and increase your
afterburn even further. World. Fat Burning. Domination.
But we didn't stop there…
Step 2: Creating (and maintaining) an optimal fat
burning environment within your body
Going back to our previous short list, the second thing you need to do in order to burn
fat every minute of every day is create and maintain an optimal fat burning environment
within your body at all times.
And there's good news…scratch that…GREAT news: You can do it with Mmm Mmm
good FOOD.
Now, you've probably heard of Mmm Mmm good food…it's the kind that tastes
delicious. Like a big, juicy steak. Or a fat-burning cupcake. Mmmmmmm.
I digress.
Getting back on track, there are three specific strategies we use with clients to naturally
manipulate their internal hormonal environment to mirror that of a fat burning ninja.
© 247FatLoss.com. All Rights Reserved.
Here they are:
1. Nutrient Combining
2. Carb Syncing™
3. Strategic Overfeeding
Up first, Nutrient Combining.
Nutrient Combining – it's like baking…only
without baking and more fat loss.
Now, you probably already know that you should be eating a mix of high quality
proteins, healthy fats, and fibrous carbohydrates daily.
What you probably didn't know is how you combine these nutrients can and will have a
profound effect on your body's hormonal response to each meal, and therefore your fat
loss.
Avoiding the "Deadly Combination"
If your goal is to avoid fat storage, it's probably a good idea to avoid the presence of
fatty acids and storage hormones (such as insulin) in your blood stream at the same
time.
Why, because Storage + Fat = You don't want that.
When you consume dietary fat, fatty acids are released in to the blood.
© 247FatLoss.com. All Rights Reserved.
When you consume dietary carbohydrate, insulin is secreted in to the blood to shuttle
blood sugar to its storage sites.
Putting 2 and 2 together, you can likely deduce that the two nutrients you'll want to
avoid consuming together in appreciable amounts are carbs and fat.
Carbs cause the storage hormone insulin to be released. Fat ingestion leads to large
amounts of fatty acids in the blood. Insulin + fat = fat storage.
To avoid the problematic situation, follow this simple rule:
Consume protein with every meal. Add either carbs or fat (but not both).
Of course, it's rarely possible to consume ZERO fat or ZERO carbs since most foods
have trace amounts of both; just be sure to keep the "unwanted" nutrient under ten
grams in each meal.
To recap, here are the two "approved" types of nutrient combining:
1. Protein + Fat meals (with less than 10 grams of carbs)
2. Protein + Carb meals (with less than 10 grams of fat)
So now you know what nutrients to eat together. But, when should you eat a Protein +
Carb meal and when should you eat meals that contain Protein + Fat?
Introducing…Carb Syncing™
I love carbohydrates. Do you? Of course you do; everyone does.
© 247FatLoss.com. All Rights Reserved.
And you can still eat plenty of them on a fat loss program no matter what Dr. Atkins and
his canary colored book told you.
You see, the key is not avoiding carbs, it's learning to consume them only when your
body is most primed to "handle" them best. This comes at two different times of day:
1. In the morning
2. After intense exercise
For one, loads of research has shown that glucose tolerance is highest in the morning,
making it a no brainer to consume a large portion of your daily carb intake at breakfast
when your body is best equipped to process them.
If you’re someone who consumes frequent meals, mid-morning is another great option.
Basically, the rule is this: eat your carbs in the morning, not the afternoon or evening.
Unless…
…you’re performing intense exercise.
Perhaps (well not perhaps, it’s true) an even better time to eat your carbies is after
exercise. During the 1-2 hour window post workout your body is ultra primed to suck up
carbs for recovery, energy replenishment, and other anabolic processes (and NOT fat
storage).
So, should you choose to work out in the evening, late-night carb snacking can actually
be beneficial to your fat loss results and there's no better time to consume the majority
of your daily carb allotment than immediately following your workout.
© 247FatLoss.com. All Rights Reserved.
BUT, there is an ideal situation; a "best of both worlds" if you will. And that's where you
schedule your workout in the morning and consume all your carbs early in the day.
We call this Carb Syncing™ because you "sync" your carbohydrate intake with a time
window in which your body is literally CRAVING carbs.
Here are some sample daily ‖carb-syncing‖ schedules for both exercise and non-
exercise days.
Exercise Day:
Breakfast: protein/carbs
Mid-morning: protein/carbs
Lunch: protein/carbs
Mid-afternoon: protein/fat
Evening (after exercise): protein/fat
Pre-bed: protein/fat
NOTE: Exercise either before or after the breakfast meal
Non-exercise Day:
Breakfast: protein/carbs
Mid-morning: protein/carbs
Lunch: protein/fat
Mid-afternoon: protein/fat
Evening: protein/fat
Pre-bed: protein/fat
© 247FatLoss.com. All Rights Reserved.
Low-carb Non-exercise Day:
Breakfast: protein/fat
Mid-morning: protein/fat
Lunch: protein/fat
Mid-afternoon: protein/fat
Evening: protein/fat
Pre-bed: protein/fat
Nutrient Combining and Carb Syncing™ are the two tools you need to keep your body
in a fat burning state 24 hours a day. Combined with the heightened metabolism effects
of metabolic resistance and VIIT training, you'll be optimizing your weekly fat loss like
never before, all without ever leaving a minute of fat loss on the table.
That's THE BOMB. But there is one way you can still screw things up, and that's by not
periodically implementing our third technique: Strategic Overfeeding.
Strategic Overfeeding: Your "Free Pass" To Eat
Pizza (Regularly)
So, you go on a diet, and week after week the weight continues to come off like magic—
eat less and exercise; that’s all there is to it.
Yeah righhhhhhhhht.
If only it were that simple.
In fact, if it were, we’d probably all be sportin’ abs and bodies resembling those of the
supernatural Greeks—after all, the results in and of themselves would be motivation
enough to keep going.
© 247FatLoss.com. All Rights Reserved.
Point in case:
I don’t know of anyone who went off a diet when things were smooth going and fat was
falling off at record speed, do you?
No…you don’t.
Unfortunately, the sad reality is that things just aint that easy.
Go on a diet and a few weeks later your body SCREWS you by doing everything it can
to keep you from losing fat further.
Now, while you may think that your body is a just a jerk (and it may be, I mean, I don’t
really know your body to say one way or another), it’s actually much more likely that
your body cares deeply about you and is trying to protect you.
Huh?
Well, you see, starving is not cool. Believe me, my friend John Romaniello tried it and it
totally wasn’t.
So, when you’re ―starving‖, your body attempts to counteract the lack of food by ―saving‖
your own body fat. Why? Simple: fat = warmth and energy (two very important things
for your survival when food just so happens to be scarce).
The problem is that your body doesn’t really know the difference between starving and
dieting. After all, the latter is simply a ―planned‖ lesser degree of the former.
© 247FatLoss.com. All Rights Reserved.
I’m using quotes way too much; I’ll try to do better.
For those who didn’t quite catch that, dieting = starvation on a slightly lesser scale.
Bottom line, you’re taking in fewer calories than you need and to your body that’s a
problem, and a substantial one.
So what does it do to correct the problem?
Fun stuff: slows metabolism, decreases fat
burning hormones, increases fat storing
hormones, and ―protects‖ your current body
fat stores. All not good in terms of fat loss
results.
The major player in this whole chain of
events is the hormone leptin. Consider
leptin the ―big daddy‖ hormone from which
all other weight loss hormones get their
cues.
In fact, leptin plays such a huge role in the starvation protection process that it’s actually
referred to as the ―anti-starvation‖ hormone.
Understanding leptin:
Leptin is regulated by two things. One is your calorie intake. A high calorie intake
equals high leptin levels while a low calorie intake equates to low leptin levels.
When leptin falls, so does metabolism and fat burning (which you don’t want, in case
you didn’t know).
© 247FatLoss.com. All Rights Reserved.
So how do you ―diet‖ (i.e. eat fewer calories) without having low levels of leptin causing
your body to decrease metabolism and fat burning?
Interestingly enough, leptin’s waning response to dieting is a gradual one. It takes
about a week of dieting for leptin to significantly decline (by about half). So, after that
one single week—a whopping 7 days—you’re sitting there at about 50% of your fat
burning potential.
WACK.
Fortunately, there’s good news. Scratch that—GREAT news.
Let me ask you a question: Do you like pizza? Of course you do. Everyone loves
pizza and everyone knows that.
© 247FatLoss.com. All Rights Reserved.
You love this.
Now, what if I told you that you could use pizza (or any other food that you absolutely
love that ―diets‖ just don’t let you have) to reverse the negative adaptations of dieting,
skyrocket leptin levels, and send your body right back in to the fat burning zone in as
little as 24 hours.
It’s all true.
I know, tears of joy. In fact, I can remember the first time I read those 307 research
papers on the regulation of human bodyweight and metabolism all pointing to pizza for
fat loss. I cried all night…and then ordered Papa John’s at 2am. It was awesome.
To summarize: while it takes about 7 days for leptin to decline significantly, it only takes
one day of overfeeding or ―cheating‖ to bring leptin levels back up to normal and put
your body back in to the fat burning zone.
And that glorious day is what we refer to as Strategic Overfeeding. You get to overfeed.
It's strategic. You lose more fat. It's awesome.
© 247FatLoss.com. All Rights Reserved.
Now, in order to make Strategic Overfeeding work for optimal fat loss every other day of
the diet needs to be strategically set up to optimize the fat loss results of that day, but
the fact remains, if you’re dieting 7 days a week, week after week, you’re screwed.
That approach yields several possible outcomes, none of which are desirable.
If you truly want to lose fat consistently, week after week, you need to have higher
calorie days built in to your program.
And you know what? 1,000 calories of pizza works better than 1,000 calories of
oatmeal.
(Apparently there are lame people who, when instructed to ―go off their diet‖, respond by
eating more oatmeal. I know, I know…me either…but it’s true.)
So, why does something like pizza work better? Well, the answer, as usual, is research
derived!
Hey, I’m a research junkie, which means as long as you continue to stick by my side
you’ll never have to read that boring crap yourself.
Anyway, the research shows that leptin is highly correlated with another hormone:
insulin. When insulin goes up, so does leptin, and vice versa. Which foods have the
highest insulin response? Those containing both high glycemic carbohydrate + fat. In
fact, the insulin response of these foods is said to be synergistic (if you don’t know what
that means, here’s a good resource: http://dictionary.com)
So, stuff like Mac & Cheese (I’m not sure why I capitalized that), pizza, doughnuts,
cookies, Reese’s® Peanut Butter Cups, pastries, ice cream and anything else that
© 247FatLoss.com. All Rights Reserved.
combines carbs + fat all work exceptionally well to raise leptin levels and reset
metabolism.
You could of course go with a ―cleaner‖ choice like pasta + cheese (lasagna anyone?) if
you don’t want to eat cookies. I, however, will continue to enjoy my Double Stuff ®.
There’s only one thing better than Double Stuff ® Oreos ®.
Quadruple Stuff ™. Yeah, baby. (That’s my trademark, by the way).
© 247FatLoss.com. All Rights Reserved.
The "Other" Reason You're MISSING OUT On
Massive Fat Loss
This is the reason that no one really talks about, because it's not "sexy" like Minka Kelly
or Craig Ballantyne.
HOT.
But still, it is perhaps the #1 reason people either fail or succeed on a weight loss
program, especially in the long term.
What is it? Social support.
© 247FatLoss.com. All Rights Reserved.
As you probably have discovered, it's really, REALLY hard to do it on your own, and
wouldn't you know, research has validated the importance of social support again and
again.
Consistently, those who receive regular social support from an external source always
lose more weight and have a much higher success rate of keeping it off than those
who don't.
And research has also shown that perhaps the best form of social support leading to the
most weight loss and long-term maintenance is participation in an online weight loss
support community.
In fact, in a year-long study published in the Journal of the American Medical
Association, participants in an online weight loss support community lost more than
TWICE the weight of participants who took part in a more traditional program. And
further, other research published in Obesity Research has shown that over the course
of 18 months, those who participated in an online weight loss support community were
much more likely to maintain their weight loss than those who did not.
Lose DOUBLE the fat and finally maintain it? Yeah, sign me up, too.
The fact is, no matter how good any fat loss program is, unless you're getting regular
social support and motivation, the likelihood of you sticking to that program for any
length of time is less than 5%.
Take home message: Community support is a critical aspect of losing fat as quickly as
possible, and even more importantly keeping that weight lost forever over the long term.
That's why we created the 24/7 Fat Loss Insiders Club, which you'll have a unique
opportunity to be a part of very shortly. Stay tuned.
© 247FatLoss.com. All Rights Reserved.
The 2-minute Summary
As we shared in the beginning of this report, in order to lose fat around the clock, there
are TWO things you must do:
1. Increase your metabolism for extended periods of time – we do this through strategic
Metabolic Resistance Training (MRT) and Variable Intensity Interval Training (VIIT).
2. Create (and maintain) an optimal fat burning environment within the body at all times
– this is done via three cutting edge nutrition strategies:
a) Nutrient Combining – avoid the "deadly combination" of fats and carbs
b) Carb Syncing – syncing your carbohydrate intake with the time of day your
body is most primed to process them (in the morning and after your workout).
For best results, perform a morning workout and consume all carbohydrates in
the morning hours
c) Strategic Overfeeding – Introducing higher calorie, carb, and fat days in to
your diet on a weekly basis to prevent your metabolism from plummeting and
to keep important fat burning hormones elevated
And even if you master all of the above, the secret "missing ingredient" in fat loss
success is almost always community support and motivation—it's how you actually tap
in to the power of a phenomenal system; staying motivated, active engagement, and
continuing to follow through with the program.
On November 8th, we will be releasing the full 24/7 Fat Loss system via a closed door
invitation only presale. It combines literally everything we've discussed in this report
(and a ton more) in to a full-on, step-by-step, 8-week fat-annihilating program that will
have you burning fat every minute of every day. And because you downloaded this
© 247FatLoss.com. All Rights Reserved.
report, you will have the opportunity to get the entire system before anyone else, AND
at a sweet discount.
Beyond that, we'll also be hooking you up with even more FREE content over the
course of the next two weeks, including an opportunity to win one of FIVE free copies of
the entire 24/7 Fat Loss system that we'll be giving away.
Stay tuned; you're in good hands
© 247FatLoss.com. All Rights Reserved.
About Joel Marion, CISSN, NSCA-CPT
Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top
50 personal trainers, and even more, America’s #1 ―Virtual‖ Trainer.
When it comes to getting results with clients, regardless of location, Joel delivers, time
and time again.
As a nationally published author and fitness personality, Joel has appeared on such
television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite
radio, and has been featured in the pages of more than 20 popular national newsstand
magazines including Men’s Fitness, Woman’s Day, Maximum Fitness, Oxygen, Clean
Eating, MuscleMag International, and Muscle & Fitness Hers.
His other accomplishments include winning the world’s largest Body Transformation
contest for ―regular‖ people, the Body-for-Life Transformation Challenge, as well as
graduating Magna Cum Laude from a top-20 Exercise Science program and being
certified as both a sports nutritionist and personal trainer through the nation’s premier
certification agencies. Rest assured, he's got you covered.
© 247FatLoss.com. All Rights Reserved.
About Craig Ballantyne, CSCS
Craig Ballantyne is a Strength & Conditioning coach in Toronto, author of Turbulence
Training, a Men’s Health magazine training expert, and a member of the Training
Advisory Board for Oxygen magazine.
Craig's work has appeared in numerous
other magazines, including Women’s
Health, GQ, Maxim, National
Geographic, Men’s Fitness, and Muscle
and Fitness Hers.
Craig also has an advanced research
background, completing a Master’s of
Science Degree in Exercise Physiology
from McMaster University in Hamilton,
Ontario, Canada. He continues to study
the latest training, supplementation, and
nutrition research that will help improve
client’s health and wellness as well as
their physical and mental performance.
Basically, he's a bad ass.