THE PERFECT FITNESS FORMULA - Amazon S3 · simple solution is to use meal replacement shakes & bars...

If I were going to write a “how to” guide on how to stay in great shape and be physically fit for life I could sum it up with a few bullet points, in fact, here you go:

THE PERFECT FITNESS FORMULA Workout hard in the gym 4-5 days a week for 1-2hrs Eat 5-6 well-balanced meals per day Only eat fresh organic frvuits & vegetables, lean protein, and quality carbohydrates Don’t eat fast food Cook 90% of meals at home using fresh foods in their natural state, (be sure

not to use sugar, salt, or butter) Stay away from processed foods Never drink soda Get 8-9 hours of sleep per night Drink 8-10 glasses of water daily

There you have it folks! Just follow “The Perfect Fitness Formula” for staying in greatShape and you will live a happy, healthy, and “super fit” life.

THAT’S IT, WHAT MORE DO YOU WANT…I just gave you the “Perfect FitnessFormula”.. so go do it!!!

OK…NOW BACK TO REALITY!

Yes, it would be nice to be able to follow the perfect fitness formula, but that’s not our reality. We live in a fast paced “Real World” that’s always GO!GO!GO! Between work, family, school, worship, community service, and many other commitments, our time is limited and our energy is fading fast!

The list of obstacles, roadblocks, and blindspots are overwhelming.. if we are being completely honest with ourselves… so the question is:

What The Hell Do We Do About FINALLY Getting Fit and Staying That Way For the Long Run?

ANSWER: We Change Our Thinking and Create A New Set Of Rules That Work For Us!

This guide was written to make you think differently about your health and physical condition. If you can develop just one or two new fitness habits as a result of this information, then I have been successful in my quest to change your life for the better.

Let’s get into the 33 Bulletproof Strategies of Fitness…..

33 Bulletproof Strategies for Fat Prevention | CodeRedFitness.com 1

Make a habit of reading the labels before you eat or drink anything. Check for number of calories, the amount of fat, especially saturated fat, sodium, and sugar content. Also, check for serving size, many food companies list % of ingredients & calories based on serving size, not on total product consumption. For example, a bottle of soda may list 130 calories on the side of the bottle, but if you look at the severing size per container there may be two servings per bottle meaning you would be taking in 260 calories if you drank the entire bottle. Especially dangerous when you're talking about items like cookies & chips where the saturated fat can really add up.

ALWAYS READ THE LABEL

CRF BULLETPROOF FITNESS STRATEGY#1


Not eating breakfast is just plain stupid, there’s no other way to describe it. Not eating breakfast is a recipe for low energy, a slower metabolism which means more stored fat, late day food raids on anything you can get your hands on, and a host of other unwanted results. Understand that your body has had no food or water for 7, 8, or 9 hours. You would never go an entire day at work without eating, so why put your body through the abuse first thing in the morning. “BREAK your FAST”

CRF BULLETPROOF FITNESS STRATEGY

NEVER EVER SKIP BREAKFAST #2


What is a real vs. what I call fake foods? In its simplest form real foods come from Farms, Oceans, Trees, you know the stuff that God makes. Fake foods come from processing plants, factors, and labs. How can you tell if a food is real or fake, here’s a quick test, see if you can guess which food is fake and which is real?

Chicken Breast: Ingredients: Chicken vs.Chicken Pot Pie: Ingredients: Filling: Whole milk, cooked chicken (white chicken meal, water, salt, sodium phosphate), water, carrots, peas, chicken base (roasted chicken, salt, sugar, hydrolyzed wheat gluten, autolyzed yeast, chicken fat, flavorings containing torula yeast, tumeric, disodium inosinate, disodium guanylate, xanthan gum), MODIFIED CORN STARCH, BUTTER (pasteurized cream, salt,), SALT, SPICES.


EAT REAL FOODS vs. FAKE FOODS #3


Make better choices with your calorie spending. A candy bar can cost you 200-300 calories from your daily intake bank, those same 200-300 calories could have been spent on a piece a chicken, fish, or a low calorie meal with less fat & sugar and more nutrients.


DON’T WASTE CALORIES #4


The breakfast, lunch, and dinner, eating method is outdated and doesn’t really offer you the best way to maintain your diet. The old way of thinking says you should eat breakfast at 7am, lunch at 12pm, and dinner around 6pm. For starters, there is far too much time between lunch & dinner, leaving you with no other alternative than to snack and for most people snacking is a dangerous and leads to weight gain. In addition to that, if you are a night owl and don’t go to bed until 11 or 12pm at night this also leads to late night snacking. Your goal is to consume smaller meals more frequently.


BREAK THE 3 MEALS A DAY MINDSET

#5


Let’s face it, you and I both know that you may never totally give up “Junk Food” and that’s ok. However, at some point in your life if you desire a healthier lifestyle, you must establish some rules for yourself about eating junk foods. I often tell my clients to allow yourself a period of time during each week where you can let down your guard and eat “Junk Food”. For some people this may be Friday night, or all day Saturday, it depends on the person. I believe you have to allow yourself the opportunity to occasionally enjoy some “Junk Foods” so you can stay on track with your normal eating habits.


OPEN UP YOUR JUNK FOOD WINDOW

#6


If you insist on regularly eating high calorie, high fat foods, one way to help lighten the impact on your waistline is to immediately discard 25% of food item, you can give it away, save it for later, or trash it.


CUT 25% OF YOUR JUNK CALORIES

#7


A great little STRATEGY that I recommend to my clients is to fill up on the most nutrient rich foods first. So if you are going to eat a chicken sandwich & fries, make sure to finish the sandwich first. You don’t want to fill up on the fries and not finish the sandwich, the sandwich provides your body with more protein and vitamins, fries are providing you with more fat. Also, before eating desert foods such as ice cream or cookies have a piece of fruit first to help curb your appetite and save yourself some unwanted saturated fat & calories.


FILL UP ON THE GOOD STUFF FIRST

#8


If you don’t prepare for battle you’ll never win the war. Eating a healthy diet on a daily basis is an ongoing battle for most people so it’s extremely important to prepare. Preparing your food the night before or several days in advance ensures that you will have control over your diet and what goes into your body. When you eat fast foods you are leaving your calories, sodium, and fat intake to chance and know one cares about your health except you.


PREPARE FOOD IN ADVANCE #9


You may be overeating at times not because you’re hungry, but because you’re dehydrated. Dehydration is the loss of important blood salts and many of our vital organs can’t function without a certain amount of water. It’s very important to consume water throughout the day.


FIGHT HUNGER WITH MORE WATER

#10


Who made the role that breakfast must consist of Waffles, Pancakes, French toast, or any of the other well known “breakfast foods”. If you don’t enjoy so called “breakfast foods” have a piece of grilled chicken, fish, or even turkey, I promise you your stomach won’t look at the clock and ask you do you know the time. clock and ask you do you know the time.


HAVE A TURKEY FOR BREAKFAST

#11


You must create a regular eating schedule to ensure that you are getting the required amounts of nutrition each day. If you are only eating when you get hungry or when your stomach starts growling there’s a great chance you’re not eating enough regular meals.


GET ON AN EATING SCHEDULE

#12


I know you may have heard it before, but you’re still not doing it, you should be eating 5-6 times a day. I know what your thinking, if I eat 5-6 times a day I’m going to be fatter than I am right now. Not true, eating 5-6 times a day doesn’t mean consuming full course meals every 3-4 hours. A meal can be as simple as oatmeal, a banana, and a glass of milk. You’re simply giving your body the needed fuel to continue to operate at an optimum level throughout the day.


START THINKING 5-6 MEALS A DAY

#13


Eating 5-6 times a day is a struggle for most people because they don’t believe they have the time to prepare that many meals. A simple solution is to use meal replacement shakes & bars to compensate for 1-3 meals a day. Find a high quality meal replacement shake that has a good balance of protein, cabs, and is low in fat. Meal replacements are convenient and easy to consume for the fast pace lifestyles most people live today.


USE SUPPLEMENTS TO FILL IN THE GAPS

#14


A small amount of sodium is necessary for the body to function properly. However, most people consume way too much sodium. Sodium causes blood pressure to rise and also causes the body to retain fluid. Many processed foods contain large amounts of sodium, avoid them if possible. Look for low sodium alternatives.


KNOW THY ENEMY: SODIUM

#15


Diets that are high in saturated fat can lead to heart disease and high cholesterol. Saturated fat is primarily found in animal products and whole milk dairy products. It is also used in many of the cooking oils used to prepare commercially produced products.


KNOW THY ENEMY: SATURATED FAT

#16



KNOW THY ENEMY: TRANS FAT

#17STAY AWAY! AVOID! Do not eat foods containing trans fat, it’s the worst form of fat. Trans fat lowers your good cholesterol and raise your bad cholesterol; it also increases your risk for heart disease.


There has been much debate about what effects sugar can have on a person’s overall health. It has been said that high level sugar consumption can weaken your immune system, contributes to the aging process, raises stress levels, can speed up the growth of cancerous cells, and cause additional health related illnesses. We don’t know if all the information about sugar is true, but it’s not worth the risk, keep sugar consumption to a minimum.


KNOW THY ENEMY: SUGAR

#18


A very common problem that many people are faced with today is not having the time and/or energy to cook at home. Therefore, many people turn to fast food for a quick fix to feed their families. Although fast food on occasion can be ok, many people live by it as their primary source of food; this is a recipe for long term disaster. Therefore, a better solution to the problem would be to only have to cook 1-2 times per week. This means that when you do cook you are going to cook enough food to last your family for 3-4 days at a time. Although you may spend a little more time in the kitchen, you free yourself from having to cook on a daily basis and also provide your family with healthier meals.


COOK FOR A FAMILY OF TEN

#19



HAVE 2-3 PREDETERMINED MEALS PER DAY

#20Eating 5-6 meals a day is a tough concept for many people to embrace, primarily because most of us were raised on eating three big meals per day. However, what makes this concept even more difficult for people to embrace is the fact that they believe they have to think of 5-6 different meals each day. What I purpose to my clients is that you have at least 2-3 set meals per day. For example, if meal#2 is Oatmeal, Fruit, and Milk, you would have that same meal every day of the week. Therefore, you already know exactly what you’ll be eating, during that time frame each day. You can always change your meal plans from week to week, but a couple of meals should be set for the week. You can give yourself daily flexibility with the other meals. This system allows you to stay on track with your eating schedule and reduces haphazard eating.


What is a lifesaver bowl? A lifesaver bowl has nothing to do with candy; it’s actually just fruits and/or vegetables. You simply want to cut up some fresh fruits and/or vegetables placed them in plastic storage containers and keep them handy for whenever you feel the need to snack between meals. There will be moments in time when you may not have eaten enough during the day and you start to get the urge to snack. Instead of reaching for the snickers bar or the cupcakes, you simply take out your lifesaver bowl have some fruit and save yourself some excess calories, fat, and weight gain. I suggest to create both fruit & vegetables bowls. The fruit is great for snacking and the vegetables, bowls if complemented with beans or some other form of protein can actually be substituted for a meal. For this to really work you must be sure to prepare enough bowls in advance, I would recommend preparing 7-10 bowls for the week.


USE A LIFESAVER BOWL FOR SNACKING

#21


When dining out at a restaurant or fast food place request all sauces, dressings, or butter on the side. Understand that the restaurants intent is to make the food taste as good as possible so you keep coming back for more, they don’t really care if it adds an extra 10 grams of fat or additional 500 calories to your meal, but you should. You’d be surprised by how many extra calories and grams of fat you can cut by reducing or eliminating the condiments.


EVERYTHING ON THE SIDE…PLEASE!

#22


After you have finished your meal, before going back for seconds, wait at least 15-20mins and allow the food to register with your brain. It takes time for your brain to single to the body that you’re already full, if you immediately jump up for seconds you may be over eating.


LET THE FOOD REGISTER IN YOUR BRAIN

#23


Keep a fitness activity log of your body composition in results. Most people never make any significant progress in working out because they don’t track their results. You should continuously monitor your weight, body fat %, body measurements, and workout progression. If you’re still doing the same 150lb bench press or 25lb arm curl you did when you started 6 months ago you’re not making much progress. You can convince yourself you’re working hard … But your body has mastered that weight, it’s time to add another plate to the stack big guy.


TRACK YOUR RESULTS

#24


One of the main reason people quit the gym is because it becomes monotonous and boring. You’ve been doing the same: Chest on Monday…Back on Tuesday …Leg on Thursday routine for 5 months. You sleepwalk through the “routine” and next thing you know you’re on your way home and you don’t even remember walking to the car. I advised my clients to change their routines every 4-6 weeks. Boredom can set in quickly at the gym and you need to constantly change your program. Find a professional fitness trainer or coach to help you vary your workouts.


CHANGE YOUR PROGRAM OFTEN

#25


When I became a personal trainer it was to help people get a clue about exercising. Most people come into the gym without having any idea what to do so, they find something familiar, like the treadmill for the women or the dumbbells for the men and they make it home. Personal trainers are there to assist you with putting together a complete exercise program with variety & balance. Don’t be cheap or think you know it all because your results may say otherwise, hire a trainer.


HIRE A PERSONAL TRAINER

#26


I know I told you to hire the guy, but it’s been 6 months time for you to test the waters alone. As I stated before hiring a personal trainer is a great decision, after working with your trainer for a few months you have learned to exercise properly, have gotten some results, and you are on the road to a healthier lifestyle, great. However, just like you did with your 3rd grade teacher at some point you have to say goodbye. It’s great to be inspired while working with your trainer, however; at some point you must develop internal motivation to continue without having a trainer by your side. You can also hire a trainer at a later time to move you to an advanced level of fitness or help you train for a specific sport or event.


FIRE YOUR PERSONAL TRAINER

#27


You may not be getting the desired result from your cardio workout because it lacks intensity. I’ve often witnessed people come into the gym and proceed to walk on the treadmill for 45mins at the lowest possible setting and then towel off and leave as if they’ve actually worked hard. This lazy cardio will not cut it and that’s why most clubs put a time limit on the cardio equipment. You must pick up the pace with your cardio…I suggest using what I call power cardio, during the last 15-20 seconds of each interval you’re going to increase your intensity and sprint, which means move you’re A**. For example, if you’re on the elliptical machine moving at a pace of 6.0 rpm around the 45second mark you’re going to take your speed up to 7.0-8.0 rpm for 15 seconds and then return to normal. You’ll burn more calories in less time and keep the lines moving in the cardio section.


USE POWER CARDIO

#28


Cardio can get boring, especially for men, we much rather lift weights, then spend time on a treadmill. However, it’s important for men to spend some time in the cardio area too…So what I recommend for all those who really hate doing cardio is to use a cardio combination. A cardio combination is simply using a variety of types of cardio to be completed within a certain period of time. For example, a 30 min cardio combination might look like:

Example Combo #1: 10mins Treadmill + 10mins – Rowing Machine + 10mins – Bike

Add in some power cardio and you will have a more intense and effective cardio workout.


USE CARDIO COMBINATIONS

#29


Schedule your workout days at the start of the week, you’re much more likely to complete your ideal number of days. If your goal is to go to the gym 3 times a week, you should plan on going twice between Mon – Wed, this leaves you with four days from Thurs – Sun to complete your 3rd workout. If you wait until Wed or Thurs for your first workout you’ll likely run into the weekend and most people, especially those with families have a more difficult time getting to the gym on the weekend.


FRONT END YOUR WORKOUTS

#30


Being fit for everyday life is a reward unto itself and that’s enough for most people. However, becoming fit for a particular sport or activity can be highly motivating. You have a wide variety of activities you can choose from: Dancing, Marital Arts, Cycling, Skating, Basketball, Baseball, Hockey, Tennis, Boxing, Yoga, and many other activities, PICK ONE!


FIND A FITNESS RELATED ACTIVITY TO MOTIVATE

#31


Watching TV while exercising at the gym slows most people down and you may not even be aware it’s happening. So instead of working hard on the treadmill and given it your all, as you should be, you’re gazing at the TV screen watching Oprah or CNN. If you want to watch TV stay home! Listening to music while you exercise will help motivate you and allow you to better concentrate on the task at hand. I personally believe that listening to inspiring music while you exercise and can increase the effectiveness of your workout 10-20%.


EXERCISE TO MUSIC…NOT TV

#32


Compound exercises are those exercises that work multiple muscle groups at the same time, such as Bench Press, Squats, & Deadlifts. If you’re only working out a couple of times a week for general fitness, you don’t need to follow a bodybuilder’s routine. You don’t need a single day just to train arms or caves. I suggest doing more total body training with compound exercises as the majority of your program.


USE MORE COMPOUND EXERCISES

#33


Growing up as an overweight kid was rough; at times it was downright painful and embarrassing. So at the age of 17, I took a look in the mirror and decided to transform my body and that’s where my journey to better health and fitness began. I really began to see a dramatic shift in the transformation of my body during my freshman year in college.

I became a Certified Personal Trainer, 6 years later to help others. I quickly realized that external motivation wasn’t enough to help my clients. In 2008, I started CODE RED FITNESS to serve the many frustrated adults and parents who wanted to get in shape and stay that way without the short term “Yo-Yo effect” which is the result of most so called “fitness solutions” today!

Our focus is on designing “REAL WORLD” fitness systems that work for working parents. As a husband and father of four I understand the challenges we face as parents.

In 2011 I recorded my first book called “The Battle For Your Body”. My book was a collection of my years of experience and observations about what did and didn’t work for most people when it comes to health and fitness.

Sadly, during the course of creating the book I lost a family friend who had struggled with obesity for years; she was only 32 at the time of her death.

The health challenges we face today are serious and the situation isn’t improving. Through on-going and continuous awareness and a shared voice that continues to get louder, it is my hope that we will make massive change in the world.

Seminars & Private Coaching [TheBodyRecipe™] -

TheBodyRecipe™ was developed by M.W. Wells as a system for optimal living. Its purpose is to create a fully integrated health & fitness lifestyle that’s automatic, simple to implement, and sustainable. The system’s focus is on the development of new lifestyle habits and then building on those habits.

We don’t believe in being exclusively dependent on any particular solution this includes: Shakes, “Magical potions and Pills”, Food Delivery Programs, Exercise Plans, or Fad Diets.

Those so called “fitness solutions” all work, just not for long. Quick fix solutions often lead to repeated disappointment. TheBodyRecipe™ addresses issues beyond just diet and exercise; we look at your entire lifestyle picture.

To Learn More About TheBodyRecipe™: www.TheBodyRecipe.com

For the Latest Fitness Tips, Fashion, and Technology Updates, visit: www.CodeRedFitness.com

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