Best KettleBell Transformation Training

The Ultimate
Kettlebell Training & Fat Loss
Book
By
Corey
Lewis Aka
Sergeant
Slim

Best KettleBell Transformation Training:
https://www.digistore24.com/redir/454186/HananMalik/
Legal Notice
This book is © 2012 Corey Lewis. All Rights Reserved.
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loss or damage, or any loss or damage whatsoever arising from
loss of data or profits stemming from or in connection with the
use of this publication. We cannot guarantee results as results will
differ from person to person and will depend on the effort taken.
You are taking the decision to try this method, and there are no
guarantees to your success.
No part of this eBook may be reproduced, copied or transmitted by
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for educational and informative purposes only and is not intended
as medical or professional advice. You should always consult your
doctor before making any changes to your diet, nutrition or
exercise program.
My intent with this book is to provide you with the information that
I personally used to see results. My goal is to educate you on the
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using any of the information described in this eBook.
BUSINESS CONTENT DISCLOSURE: The author of this book has an
affiliate relationship and/or another business connection to the
providers of the products, goods and services that are contained
within this book....and may be compensated when you buy from a
provider. Always perform due diligence before buying anything
online via the Internet...or offline, for that matter.
Contents

Introduction
Is this finally the time you are going to say “Enough Is Enough”?
I am ready to start on a path to a healthier me, I’m NOT gonna
make any more excuses and I am going to make a change by
shedding some of those extra pounds…No matter what!!!
If it is then get ready to…
DROP THE FAT ACT AND CHANGE YOUR LIFE!
I’m simply amazed at what I see on the Saturday morning and late
night infomercials. They tout these gadgets and gimmicks that
promise easy weight loss. How many of us have seen these “ab
gadgets” that we sit in and rock and the fat just seems to melt
away?
Have you read the very small print at the bottom of the screen?
Well it essentially tells you that you must implement some form of
diet in order for it to be effective.
In this day and age it is easy to be tempted by promises of rapid
weight loss that are given by certain weight loss programs, or
offered as a result of “magic diet pills”, or other “miracle weight
loss diets”. But honestly, it isa total load of B.S.
There are a few basic truths you should know before you decide on
how you will proceed.
First, realize that there is NO miracle weight loss treatment.
While It is possible to lose significant weight by adhering to a
highly restrictive or other popular fad diet, in reality the biggest
problem with that is it is not sustainable long-term.

Besides the obvious negative side-effects to your health, I’ve come
to realize that the word “diet” conjures up restrictions in my mind.
When you look in the dictionary for diet here’s one of the
definitions: “a regimen of eating and drinking sparingly so as to
reduce one’s weight.” It is no wonder diets don’t work!
Studies have shown that the majority of people who are
overweight and embark on a crash diet, that they regain the
weight lost almost instantly. They are then in a much worse state
of health than those who remain at their original overweight size.
Let’s be candid with each other, losing weight hasn’t changed since
we’ve walked this earth on 2 legs. What’s changed is the marketing
of how to lose weight. In the end, you must have negative energy
balance.
How do you achieve negative energy balance? First, you can
decrease the amount of food you are eating each day. Secondly,
you can increase the intensity of your workout sessions. And lastly,
you can apply a combination of the first two. That’s it.
With that being said... there is no miracle, only tried and tested
nutritional and exercise advice, and this is what this book is all
about.
The goal of this book is to cut through the BS that exists all over
the Internet and to help you finally make a lifestyle change and
help you finally achieve the goal weight you’ve decided is best for
you.
Today is the day to make the decision to LOSE THE FAT AND
CHANGE YOUR LIFE…FOREVER
Follow along with me on my blog at www.sergeantslim.com/blog
HYPERLINK "http://www.sergeantslim.com/blog" for tons of real
weight loss tips.

Chapter 1: Why Do I Gain Weight?
With the rush of our everyday lives, the advancement of
technology, along with the conveniences of fast food, it sure is hard
to stay active and eat a healthy, balanced diet. But if you know how
to do it, it can be done, even with a busy lifestyle.
In this first section of the book we are going to look at:
🟃 The main reasons why we gain weight
🟃 The people we need to talk to when we decide we are ready
to lose the weight
🟃 Why keeping yourself on a schedule actually helps you to
lose the weight
🟃 Weight loss secrets
🟃 Plus many other subjects that will help you to learn how
to finally take the weight off and keep it off once and for all
The Major Causes of Weight Gain
We eat more calories than our body needs in a day, so the
excess gets stored as fat. We all know this, but why is it that
63% of Americans are fat or overweight? Look at the size of the
portions we eat today, they are enormous.
When we consume more food than we are burning, we are in
positive energy balance. In essence we store the excess as fat.
This can be a good thing, if we were cavemen and we know if we

were not going to eat for 7 days, but for those of us who live in
western society, this simply isn’tthe case.
• You’re Not Getting Enough Sleep. If you are dieting and
exercising and still not losing weight, it might be time to address
any sleep issues you may have. Two Canadian Obesity experts in
the Canadian Medical Association Journal report that there is
mounting evidence that suggests a
link between weight loss and sleep. In fact, the study found that
people who go to bed late actually consume 400 to 500 more
calories!
• Your metabolic rate. As we age, we lose about 10% of our
metabolic rate every ten years after the age of 25. However, this
can be stopped if you do kettlebell training as prescribed in this
book. In essence when we have more lean muscle, our metabolic
rate is increased because our bodies have to repair the muscle
from the workout causing more muscle to be built. Whereas when
we are sedentary, this doesn’t occur and we get fatter!
• You have poor eating habits. In my research for this book, I
discovered that people in the West are 30lbs heavier today
than they were 100 years ago. What’s even more interesting is
they ate more fat! What they didn’t eat was processed food. Jack
Lallane said it best, “If man-made don’t eat it.”
You see sugars, starches, and most anything with flour is turning
us into a society of obesity. In 2009 according to
F.A.S.T.Foodfacts.com the fast food industry alone spent 4.2 billion
dollars on advertising! No wonder we are fat. Many folks have found
a meal planner HYPERLINK
"http://theultimateonlinemealplanner.com/" to be useful to help
guide them in the right direction.
• Larger portion sizes. We all know this. I’ll use fast food chains
as an example. The size of the soft drinks, and fries has increased

from when I was a kid. Most people are simply eating too much. As
mentioned in the previous paragraph, this meal planner
HYPERLINK "http://theultimateonlinemealplanner.com/" can help
you realize what a portionshould look like.
• Exercise or the lack thereof. This is killing us as a western
society. According to designedtomove.org, for the first time today’s
kids are the first generation with a shorter life expectancy than
their parents. The human body is designed to move. Regular
exercise is essential to getting to and maintaining a healthy
weight-and so is what you eat, how you eat and how much you
eat. I invite you to follow along Sergeant Slim HYPERLINK
"http://www.sergeantslim.com/blog" as he prepares to become the
fittest man in the world.
Learn portion control. A simple rule of thumb here without
weighing or measuring is to use your hand for measuring. Men-
you need 2 portions of protein and ladies you need 1 portion. A
portion would be the size of your palm.
For carbohydrates, both men and women should select a portion
that is the size of your fist. Lastly, fats, like mixed nuts, walnuts,
etc, think the size of your thumb.
For men you should eat protein the same size as your palm. This
is usually a huge factor for most people, and they do not realize
how much they are actually eating. A portion of food the size of
your fist is generally all that should be eaten at one time, because
that is the size of your stomach as well.
Stop eating when you are 80% full. This is a technique that I
employ 90% of the time, and it obviously will help you consume
less food. Think portion control here, as what better way to control
what you are putting into your mouth than eating less food each
meal. This will equal a lot of weight loss over the course of a year.

Try slowing down your eating and don’t eat in the car, standing, or
walking. The only time you should eat is at a table. The reason
for eating slow is that your brain receives a signal to tell you when
you are full.
When you are eating fast, the signal is not received by the brain
and you tend to over eat as you are not “full”. I understand that
you get busy, when you are busy a healthy meal replacement
HYPERLINK "http://lose-body-fat-today.getprograde.com/meal-
replacement.html" may help you achieve a healthy body weight.
Another thing to watch of course is your intake of fatty and sugary
foods. We all need nutrients, including healthy fats, to keep us
balanced, but eating a lot of junk food and sugary drinks will
attribute greatly to us gaining more weight. Processed foods don’t
generally have a lot of nutrients in them, or any at all, and they
are high in salt, sugar, and unhealthy fats.
People tend to use their busy lifestyles as an excuse to gain
weight. This is where you really need to plan ahead to avoid any
traps that will cause you to make poor nutrition choices. As a
famous bodybuilder once said, “Tupperware is a key piece of
equipment when training.” I couldn’t agreemore.
With a meal planner HYPERLINK
"http://theultimateonlinemealplanner.com/" like the one in the
link, you can prepare your meals for the week, and receive a
shopping list for everything that you need for all of your meals.
Then use the Tupperware and prepare those meals on Sunday,
freeze them, and take them out each morning for the day. No
thinking involved, as you already know what you are eating for the
day.
Now breakfast can be a tough one to get in, so rather than make a
poor choice or not eating at all, I recommend a meal replacement
HYPERLINK "http://lose-body-fat-today.getprograde.com/meal-
replacement.html" to keep you on track.

Should I Go On A Diet?
The short answer is absolutely not. They don’t work for the
long-term. As we’ve already discussed, with heavy marketing of the
latest “diet fad”, it’s hard to not get caught up in all of the hype.
This is exactly what Corey Lewis discusses in his book Sergeant
Slim’s Weapons of HYPERLINK
"http://www.amazon.com/Sergeant-Slim-Weapons-Reduction-
Volume/dp/1478227796/ref%3Dsr_1_1?ie=UTF8&qid=135415073
3&sr=8-
1&keywords=sergeant%2Bslim%2Bweapons%2Bof%2Bmass%2Br
eduction" HYPERLINK "http://www.amazon.com/Sergeant-Slim-
Weapons-Reduction-
3&sr=8-
eduction"Mass Reduction. Instead of diet, think lifestyle change,
because this will develop a lifetime of healthy eating and exercise
habits rather than the short term diet fix.
Do you like cutting out entire food groups such as carbohydrates or
drinking weight loss shake after weight loss shake that simply do
not taste very good and do not fill you up?
It seems like most folks will start a diet around some life events
like a wedding, a high school or family reunion, or the big one-New
Year’s Resolution.
If that is your only goal, I would encourage you to do your
homework and consider Sergeant Slim’s Weapons of Mass
Reduction HYPERLINK "http://www.amazon.com/Sergeant-Slim-
Weapons-Reduction-
3&sr=8-
eduction" which is more of a common sense approach to achieving
a healthy weight. At least when

you achieve your short term goal, you understand how to maintain
the weight loss long-term.
Setting Goals…Think SMART
Before embarking on any kind of change to our normal everyday
lives, you’ve got to have a reason why you are doing them. These
would be considered goals.
The reason why goals are important is that you will quit when the
going gets hard. Maybe, you recently went from a size 40 pants to
size 42 and you are tired of being heavy. Perhaps, your doctor has
told you that you need to lose 50 pounds or face the real possibility
of a heart attack.
Your goals have got to be real. You do this by writing them down
so that you can display them somewhere and see them every
single day. The formula I like to utilize is the acronym S.M.A.R.T.
Specific: If you only have a general idea about where you are
headed, is a sure way to fail before you even begin. If you were
planning to drive in New York City, you wouldn’t just drive to reach
a specific location would you?
In contrast, you would have detailed instructions before setting
out, to ensure that you made it to your specific destination. In
the same token, a broad statement like, “I want to get in better
shape” simply won’t cut the mustard.
It has no power behind it, and you won’t even know if you’ve
reached your goal. How so? If you simply lost a single pound,
technically you would be in better shape than when you started!
Clearly, this is probably not what you had in mind, so get specific,
and nail down precisely what you really want. Try a goal like, “I
want to lose 35 pounds and fit into the same pants I wore in

college, by the end of this year.” See the difference? You will now
know when you’ve arrived at your destination, if you use details
like this.
Measurable: This goes hand in hand with keeping your statement
specific, as your goal needs to be measurable. What does this
mean?
Make sure your statement answers a definitive question like, “how
much?” Using the same example from above, the answer would be
35 pounds.
However, you can take this even further, to help you stay on track.
Instead of only including your overall goal, create smaller
milestones that you’d like to hit along the way.
You could say something like, “I want to lose 35 pounds, meaning
I have to shed at least 3 pounds every month for an entire year.”
This gives you a great way to track your progress, which will help
you to stay motivated. After all, as the old Chinese proverb says, a
journey of a thousand miles begins with a single step. In the same
way, you can’t lose 35 pounds all at once, buy you can lose 1 pound
this week!
Attainable: This one is self-explanatory, and you need to keep
your goal within the realm of reason. Don’t expect to get on the
treadmill one time, and drop twenty pounds in one day! Instead,
you need to break down your goal into bite-sized pieces, which are
aggressive enough to keep youworking hard, yet achievable too.
Otherwise, after a few weeks of failing to hit your expectations,
you may give up altogether. It would be better to set your goal
lower, and then ratchet it up as you exceed it consistently every
week.

Realistic: An attainable goal is by its very nature realistic, but
there is a subtle difference between the two. It may be possible to
hit a certain benchmark, but you may not be willing or able to do
so.
For example, while lowering your body fat to 7 percent may be
physically possible in theory, it may not be realistic! If you are
starting out as a couch potato, or 100 pounds overweight, then
your goal should be to get in reasonable shape. Trying to go from
your present condition to the
fitness level of a triathlete isn’t truly realistic, and you may be
setting yourself up for disillusionment down the road.
The fact that it is possible (attainable), doesn’t mean you have a
reasonable chance of success (realistic). So, try to keep your goal
somewhere in the middle, and you will be fine!
A good statement would be, “I want to lower my body fat
percentagefrom 22 down to only 14 percent in seven months.”
However, remember that a challenging goal may make your task
easier, because it will keep you motivated. Setting the bar too
low, can leave you feeling bored. Only you can decide where the
right balance is, and you can always set your sights higher midway
through, if you need an extra kick in the pants!
Time Determined: You have probably noticed that each example
has a specific time frame included. This is essential, as otherwise
you won’t know how to plan along the way.
If you give yourself 2 years to lose 50 pounds, then you’d only
have to burn off 2 pounds a month. However, if you plan to drop
the weight in only 1 year instead, then you’ll have to double that
figure.

Therefore, your deadline is a critical part of your goal, and it should
be very specific.
Now What?
Okay, now you have a targeted goal in hand, which you’ve worked
hard to make compelling! What’s the next step, and how can you
use this to its fullest effect? As already mentioned, you need to
reinforce this goal every day, by displaying it somewhere you will
see it consistently. This will remind you what you are after, and it
can help you to build new habits as well. It only takes 21 days to
start a new habit or routine, so after three weeks of eating right
and exercising, you will have a much easier
time of things.
However, if you’ve struggled with your weight for years, you may
be very entrenched in your sedentary lifestyle and patterns of
eating. You may need to get aggressive, and try something a bit
crazy to snap yourself outof this rut!
Is a poor doctor’s report what is finally pushing you to lose weight?
Then put up your clinical notes, blood tests or just a reminder
about your poor level of health right next to your written goal.
Why on earth would you do something so morbid? You see, if you
are like most people, you will want to forget about this unsettling
news as soon as you can. This is only natural, as you don’t want to
dwell on things which make you uncomfortable.

However, it is important that you do so, as this can give you more
motivation than you’ve ever had in your life. Seeing those test
results or your doctor’s note every morning, will drive home that
you can’t afford to give up this time.
Or, perhaps you have a more positive reason instead, like fitting
into a smaller dress size for an upcoming event. Why not put up a
picture of thedress in question, or even the dress itself?
This may sound a bit unorthodox, but seeing your goal before
you in living color every day, will make it easier to pass on those
donuts at work.
When you’re tempted to break your diet or skip your time at the
gym, the picture of that dress will be fresh in your mind. This may
sound simplistic, but it really works! So, why not give it a try, as
you could begin seeing results like never before.
Get Support:
At this point, you may think that you are finished, as you have
come up with a SMART goal and placed it where you will see it
daily. While this is a
great start, you still need one final element to succeed!
You see, most people fail because they don’t put a support system
in place, to help them through the really tough times. These will
inevitably come, and you will be tempted to call it quits at least
once along your personal road to weight loss.
You may simply be having a hard day at work, be sore from your
last workout, or tempted to eat a whole chocolate cake because
you’re depressed! Whatever the specific scenario, there will come a
time when you need someone to lean on, to help you through a
rough patch.

Who should you turn to for your personal support team? Obviously,
you need someone who cares for you, and who is on board with
your weight loss efforts. If you can get your spouse to help, this
is ideal, as they likely see you every day.
Also, you probably eat at least one meal together daily as well, so
they can keep an eye on your dietary habits too! However,
unfortunately your spouse may not be willing to change, and they
may even be resistant to your plan to lose weight. They may be
out of shape too, but aren’t ready to change themselves, so they
will only be a negative influence instead. If this is the case, you
need even more support from other friends or relatives, to offset
the support you aren’t receiving at home.
In fact, it is best to enlist the help of a friend who is already in
shape, as they know what it takes to keep the pounds off. Also,
they won’t be tempted to skip workouts or eat unhealthy meals,
meaning they won’t cave if you plead them to let you do so.
If you don’t know anyone like this, then try to locate a friend that
you can get in shape with, as you can partner to lose the weight
together. This can be a powerful motivator, as if you are meeting
someone at the gym, you can’t skip your workout. Also, knowing
that you will have to report what you’ve been eating to them, will
give you an extra incentive to stick to your diet too.
Get a Free Personal Trainer: Along with having a friend or
spouse for support, you can also take advantage of my experience
too. Follow exactly what I do every day to stay in the best shape
of my life at www.sergeantslim.com/blog HYPERLINK
"http://www.sergeantslim.com/blog" . There you can see how I
plan my meals, and what workouts I’m using. This is like having
your very own personal trainer, without having to pay a dime for
the privilege. Also, remember, you can contact me if you have any
questions, and I am here to make sure that you succeed in losing
the weight.

Putting it All Together: By now you know how to write a terrific
goal, which will keep you highly motivated. Just be sure to keep it
Specific, Measurable, Attainable, Realistic, and Time Determined!
With all of these factors in place, you will know precisely where you
are going, and also when you’ve reached your destination. Then,
just look at it at least once a day, to keep your new goal firmly in
mind. The next step is to enlist your spouse or a close friend for
support, to help you stay on track whenever you are tempted to
take a detour. Finally, you can take advantage of my free blog at
http://www.sergeantslim.com/blog, which is like having your own
personal trainer. With all of these working together, you will be
well positioned for a successful outcome to your weight loss
journey.
How Diets Work
Losing weight is simple; you simply must consume fewer calories
than your body requires on a daily basis.
Obviously, we eat because it is a necessity in order to keep our
body functioning. If we consume more food than we require we
will gain weight. Think about this, if we are consuming just 300
calories extra per day, over the course of the year this could
equate to a weight gain of over 20lbs! This would be considered
positive energy balance, because we are consuming more calories
than we require.
“So in essence a diet is supposed to help you lose
those extra
calories”
Going forward think of a diet as a feeding plan where you would
control the amount of calories eaten. Eating fewer calories is one of
the methods you can employ to losing weight. Don’t be lulled into
thinking that just because fruits and vegetables are healthy you
can snack on them all day. This couldn’t be further from the truth.

Remember, total calories are what matters in the end. These foods
still have calories. My meal planner enables you to determine the
number of calories you need based upon your weight loss goals
and lets you eat the foods that you want to eat.
A lot of people believe that since they’ve substantially reduced the
number of calories on their feeding plan, they will be hungry. This
can occur. However, If you are able to eat every 2-4 hours then
the hunger pangs can be minimized.
A simple formula to utilize is to divide the number of hours that
you are awake by three. Suppose you are awake 15 hours per day,
so your goal should be 5 meals. When you use my meal planner
HYPERLINK "http://theultimateonlinemealplanner.com/" it will have
calculated that you needed 1500 calories for the day or an average
of 300 calories per meal. This meal planner makes your chances to
succeed that much better.
If you get busy at work, and are unable to eat a meal, then a meal
replacement HYPERLINK "http://www.getprograde.com/meal-
replacement.html" can keep you on track. I do rely upon these a
number of times throughout the week, as life happens.
At the beginning phase of your nutritional plan, I don’t encourage
you to skip any meal, as this could lead to what I call
“compensating”. In essence, psychologically at your next meal, you
will tend to over feed, because you’ve missed a meal. This will
inevitably lead to eating more food, and gaining weight.
The reason that most people fail on diets is that they are simply
too restrictive. Don’t think that you simply need to drink water,
and eat vegetables for the entire day. No, that simply won’t be
sustainable long term.
With my meal HYPERLINK "http://theultimateonlinemealplanner.com/"
HYPERLINK "http://theultimateonlinemealplanner.com/"planner, you
determine the number of calories, and then

craft a meal plan for each day of the week based upon the foods
that you want to eat, not what some diet guru tells you that you
have to eat.
The reason a meal HYPERLINK
"http://theultimateonlinemealplanner.com/" HYPERLINK
"http://theultimateonlinemealplanner.com/"planner HYPERLINK
"http://theultimateonlinemealplanner.com/" is so
important for a lot of people is it takes the guess work out of
exactly what they need to eat in order to lose weight. The most
common question I get in regards to weight loss is, “what can I
eat?” This question can finally be answered.
Rule of Thumb
When you want to keep a diet plan, discipline is one of the most
important factors. Weight loss through proper diet will take from
months to years to achieve your proper weight. Any diet that is
extreme and promotes speedy results can turn into a form of yo-yo
dieting. Yo-yo dieting is a term where a person following a diet and
manage to lose his weight but eventually will eat and gain more
than he lost.
This happens because the diet he followed was too extreme;
limiting his food intake and forbidding a lot of food categories. So
he cannot take this diet thus giving in and eating more. Or it can
be due to the lack of discipline after the targeted weight is
achieved. This is usually the cause when you go for extreme hyper
caloric diet.
So to avoid that, you need to think lifestyle, and learn to eat
healthy, exercise frequently, and get proper rest. Initially
changing your bad habits will be difficult. However, if you stick to
your new feeding plan for at least 21 to 30 days, it should lay a
good foundation for success.
Changing your diet from one that was unhealthy to healthy will
require support from your spouse or significant other. I’ve seen too

many times where the one closest to you will sabotage your
efforts. Why not let get them on board with your new feeding plan?
Even if they don’t have to lose weight, there are many health
benefits to making this change.
The last reason a meal planner is crucial to success is that my meal
planner HYPERLINK "http://theultimateonlinemealplanner.com/"
has hundreds of different combinations. I know that I couldn’t
survive on chicken and broccoli every day, so how do I expect you
to do the same? With the variety of foods (including the ones that
you like) available you won’t get bored, and your chances for
success will be greatly increased.
Just remember if you have fallen off of the wagon, and perhaps
eaten a meal or two that broke the calorie count for the day,
simply get back on track the next day. In the end you simply need
to be compliant 90% of the time. Obviously, you can’t do this
every day, but once a week won’t put much of damper on your
weight loss goals.
Industry Secrets
There are several things that the weight loss industry is not telling
you – nor do they want you to know. Their business is booming
thanks to all the fads, gadgets and pills out there that they are
selling to people desperate to lose weight.
Unfortunately, the only thing in most cases that is getting lighter is
peoples’ wallets. Many of these things do not work, and only a
small percentage of people buying into one of them manage to lose
the weight and keep it off.
Some of These Industry Secrets Include:
Most weight loss product ads deceive the buyer. A majority of
the weight loss products you hear about on the radio and see on

infomercials don’t even do what they claim to. Even so, consumers
are lured into buying these products with promises like “Lose
the weight and keep it off”, “Eat whatever you want” and “no diet
or exercise required”. Basically, if it sounds too good to be true, it
most likely is.
Just because they say it’s “scientifically proven” or “doctor-
endorsed” doesn’t mean it works. These claims are typical as
well, but they never tell you anything about where the studies were
made or by who so that you can check out the validity for yourself.
And what does it really mean anyway? Often these so-called health
professionals have a financial interest in the product, and probably
did not review the scientific evidence. If it was reviewed, they may
not have even used acceptable review standards. Why would
you want to risk yourhealth on such a thing?
Just because the government allows a product to be on the
market does not mean it is safe for consumers or that it
does what it claims. There is a huge misconception that the
government would not allow a product on the market if it could
potentially be harmful to you. People tend to think that the
government has to pre-approve them first, but many times that is
not the case.
Products toted as ‘natural’ or ‘herbal’ are not guaranteed
safe. People also assume that just because a product is made of
natural ingredients means it must be safe as well. But until the FDA
receives evidence that a product is harmful, the companies are free
to put their products on the market.
Not everything you hear is true, and you shouldn’t believe it. There
are plenty of products that claim to do things that they just do not,
and you should steer away from products making high and lofty
claims.

Don’t buy into the claims of fad diets, either. Anything that
requires sudden and radical changes to your eating patterns is very
difficult to sustain over time.
They will send you into a quick cycle of weight loss which is always
followed by a rebound period where you gain the weight back and
then some in certain instances once you’re normal eating resumes.
Plus, the next time you try to take the weight off, it makes it
all that much more difficult. There are no health benefits to
these diets, and if any one of them worked, do you really think
there would be the need for new ones?
You also can not count on the money back guarantee. You have about as
good of a chance on getting your money back as having the
product actually do what it claims to.
There is also no quick fix or magic pill that will help you to finally
lose weight. If the product is making such claims, you can just
about guarantee that they won’t work.
Chapter 2: What Do I Do Now?
To make any diet a successful one, you need to be committed to it.
Only with the right mind set can you reach success. To prepare
yourself, you need to know what stage you are in before you can
move on the next stage of your diet. It might not be obvious but it
is there.

The First stage is pre-contemplation. You do not see yourself
as being over-weight. You do not feel like changing yourself. Only
strong pressure will lead you to seek help. But then you would
resist and just be demoralized as you see your own situation as
hopeless.
Second is contemplation. This is where you acknowledge that
you have an over-weight problem and start to think of a solution.
But you are not willing to perform that solution. You would just
think about it, knowing what actions to take to make a change but
never ready to do so. You will procrastinate about performing the
solution.
Third is preparation. You've finally decided to do something
about your overweight problem. You move on from brooding about
your problem to realizing your solution. You would also start to
think about the future where you are slimmer and feeling much
healthier. But at this stage you are not fully committed yet. You
would still have second thoughts about the solution as it requires
you to change your lifestyle.
Fourth is action. You start to take action in losing weight. You
would start choosing the food you eat and do some form of
exercise every day. It is the first step in achieving your targeted
goal.
You should always set goals when losing weight. If you don't set
your goals, then it's very possible that your whole dieting plan
might not go the way you imagine it.
“If you fail to plan, you plan to fail”
List the following:
🟃 What is your current situation right now? List all your
eating habits, food preferences, everything that could affect
your weight loss. Working out, etc

🟃 What is the reason you want to lose weight? This could
be an upcoming event, summer, or even for a certain special
someone. List the single BIGGEST reason you can think of.
🟃 What are the benefits you get from your weight loss?
List AS MANY as you can. It can be health, better energy,
admired by partner, etc. This should be your main motivator.
🟃 Your Goal. “I want to lose XX lbs of weight in XX
days” - Write this in bold and make it really sink in. I would
personally say that setting a goal of more than 10 lbs per 2
weeks is not realistic, especially if this is your first attempt at
a goal like this. Be realistic. You must write “I want” not “I
wish”
Write everything down and look at that paper every day. Put it in a
place where you can see it. Once you see it every day, you will
constantly be reminded of WHY you do this and what the benefits
are.
BE PERSISTENT ONCE YOU TAKE ACTION BECAUSE IT’S NOT
GOING TO BE EASY
Stepping Out of Your Comfort Zone
If you see yourself making excuses rather than STARTING a diet
that is effective, you should think about why you don't really want
to lose weight. You must be able to step out of your comfort zone
and as Nike's famous slogan goes JUST DO IT!
The final step would be maintenance. You need to keep the
momentum going that you have in the action stage. If at any time
you lose your commitment or support, then you would fall back to
any of the previous stages.

So the final stage is the most important stage in your diet plan as
you need to keep your commitment going for a long period of time.
There are several methods you can use to keep being committed.
First is to make a list about the reason why are you doing this in
the first place. Look at the list daily to remind you of your goals.
Do not have negative thoughts in your mind. Words like "never" or
"depriving" should not be in your vocabulary. Rather than saying
"never", you are just having desserts "occasionally and in
moderation". And so the word "deprived" can be replaced with
the word "choosing" as you choose to skip chocolate cakes.
Visualize in your mind your future slim self doing all the things that
you always wanted to do. This visualization will strengthen your
motivation to commit to this plan and be the desire to succeed. Do
this visualization daily, every time you wake up and anytime of the
day you feel your commitment is weakening.
Who to Approach When You Want to Lose Weight?
Now that you’ve decided you want to lose weight, you should
include some other people in your weight loss journey. These
people can help you with many aspects, including choosing your
diet plan, setting your goals and encouraging you along the way.
A Dietician: A dietician will have a wide range of knowledge that
can help you to understand your body and to help prepare a food
plan that will fit your particular needs, because in most states and
countries it is required to get a medical license before they can
become a dietician.
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your own private nutritionist or dietician to help you create
completely balanced diets using your favorite foods.

A Personal Trainer: The majority of people have never learned to
exercise properly. I think that this is pretty important if you’ve
never worked on any form of weight training. I wouldn’t commit to
any long- term contract with a trainer, plus, I’d require them to
learn what my goals are, and how they are going to help me
achieve them.
You can follow my workouts for free at www.sergeantslim.com/blog
If you do follow my workouts, I would warn you that you need
to scale the workouts both in weight and the length of the
workouts for at leastthe first year.
Friends and Family: I always hating doing this and I’ve got a
strategy that I think you will be able to employ fairly easily.
Whenever I went on my one of a hundred diets, I hated telling
people. I felt as if they were judging me, because this was yet
another diet I was embarking upon. Instead, when you are at the
dinner table during a party, holiday, or some other special
occasion, tell them (if they ask) you’re simply trying to eat a little
healthier and that you’re done with diets.
For some reason, this worked for my psychologically. I believe it
will workfor you as well.
Persisting Through Failure
You’re human and yes you are going to fail at one point when you
are either trying to lose weight, or maintain weight. How people
succeed at weight loss is they didn't quit when it got tough,
persisted through it and learned a lesson.

“When the going gets tough, the tough get
going”
Those are the two keys in dealing with failure. You must persist
and learn.
If you slip on your diet, or miss a day of exercise, don’t sweat the
minutia. Don’t let it derail you. Push it from your mind. Focus on
all your positive days, not the one slip up. Remember it is all about
living a healthy lifestyle, the more good days add up and before
you know it bad days become few and far between. But the trick is
to keep going and push through the bad days. Treat it as a cheat
day and move on. This is how you persist, failing for a day is OK,
just don’t let that day stretch into a week and then a month.
You have to accept failures as natural and develop a tough mental
state todeal with them.
The second step is to learn from your mistakes. Quite often
learning from your mistakes will be more efficient than learning
from your successes.
When you fail, treat it as a lesson learned. It is just like in
business, when you fail at something, you learn the things that
don’t work.
This is the same with weight loss. If you have slipped off your new
diet every time you drink, then maybe you should avoid drinking.
If you realize that every Friday you miss out on exercise because
of a late work meeting then reschedule your workout.

“I have not failed. I've just found 10,000
waysthat won't work.”
―Thomas A Edison
Failure is a natural part of life, along with death and taxes. You
can’t avoid it, and even if you could you wouldn’t want to. Your
life’s lessons are learned through your failures along with your
successes. Don’t fear failure, persist through and learn from it.
Buddy System
One of the best things you can do when you are trying to lose
weight is to add some accountability to your routine. How do you
do that?
The Buddy System
Having a buddy to try and lose weight with is a great motivator.
You will feel more accountable to reach your weight loss goals
when you are actually sharing them with someone. They can also
be helpful because the person is someone that can relate to you
about struggling to lose weight. You can share your triumphs in
joy, and your setbacks insupport.
If you are working out regularly a buddy is invaluable. They can
change a boring walk or jog into an exercise slash therapy session.
A hike in the wilderness is always more fun with a friend along!
If you are into weight lifting it is also nice to have a buddy. You
guys can challenge each other while at the same time providing
encouragementand practical help like spots on heavy lifts.

It is sad to say but in this day and age, you can probably find
yourself a weight loss buddy in your group of friends. If you can’t,
don’t panic you can always do it virtually online as well. You could
follow along my blog at www.sergeantslim.com/blog and comment
on the progress you’re making.
The bottom line is this - if you want to lose weight working with a
friend can provide motivation, support as well as the always
important accountability. Find your weight loss buddy now!
Why Maintaining a Daily Schedule is Critical
The next step in planning your weight loss goals is to set up a daily
training schedule. Myself, I find that 6AM works well for me.
Initially, it was difficult to get up so early, but over time, it
becomes a habit. Let me give you some advantages to training at
this time of day:
• Your workout is done for the day
• Your afternoon is free for time with your kids, spouse, friends, etc.
• If you get held over for work, no issues, your workout is already done.
However, that’s my reasons for training this early in the morning. I
have friends who tell me that they prefer late afternoon and early
evening. Again, it doesn’t really matter what time, as much as you
simply must do it.
Keeping Yourself in Check: When you have a specific schedule
to follow you are more likely to stick to your goals by writing
everything down in a journal or other recording device like a
smartphone. But, if you do miss a scheduled workout, or have an
extra snack, you can keep note of it and vow to do better the next
time.
Knowing What You Are Doing Each Day: Having what time you
are supposed to be doing your workouts or eating your meals

written down can keep you in the know ahead of time. In this way
you can schedule things around your workout times, rather than
scheduling over them and just missing workouts altogether.
This can be easy to do, and if you start doing this, it will eventually
snowball into increased times where you are missing your
workouts, until you are thrown off track completely.
Lose More Weight: By keeping yourself on a schedule, you will
tend to lose more weight in the end because you will be likely to
not miss any workouts (or very, very few in the long run).
If you keep going back and forth and missing your workouts, or
skipping a meal and confusing your body’s metabolism, you will
have a much harder time maintaining a steady rate of weight loss.
Chapter 3: Healthy Nutrition and Its Benefits
You would have heard lots of people saying that healthy nutrition is
important for a healthy body but you need to know what the actual
meaning of healthy nutrition is and why it is so important. Let’s
define nutrition.
“Nutrition is the process of giving your body all the important and
necessary elements which can help it to grow in a proper and
balanced way.”
This is the simplest definition of nutrition which tells you that you
need to eat proper food with good basic nutrients. Healthy
nutrition can make your body strong and healthy, plus it can also
help your body grow and repair itself. While an unhealthy nutrition

plan can make your body weaker and can make you ill and you will
not be able to fight against certain minor diseases.
Calories In - Calories Out
Everyone who wants to lose weight has probably tried multiple
diets, supplements and/or plans. There are hundreds of weight loss
methods available to buy. All of them making wild promises.
Here is the hard truth - there are no magical pills, diets or exercise
gadgets that will make weight instantly disappear. It comes down
to eating right, staying healthy and burning more calories than you
take in.
That is where the saying “calories in - calories out” comes from.
You want to make sure you burn more calories (out) than you
consume (in).
Clearly, this is a simplistic view and a proper diet consists of taking
more than calories into consideration. We will look at that in other
chapters, but right now we want to talk about creating a calorie
deficit.
In order to track this you need some basic information. First off
you need to figure out how many calories you burn per day
naturally. This comes down to factors such as age and weight.
Calculating the Number of Calories You Burn Daily
BMR calculation
for
men (kg)
BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x
height
in cm ) – ( 6.755 x age in years )
BMR calculation
formen (pounds)
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x
heightin inches ) – ( 6.76 x age in years )
BMR calculation BMR = 655.1 + ( 9.563 x weight in kg ) + (

forwomen (kg) 1.850 xheight in cm ) – ( 4.676 x age in years )
BMR calculation
forwomen
(pounds)
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x
heightin inches ) – ( 4.7 x age in years )
This formula will give you the basic calories you burn daily, just by
breathing, heart pumping and etc... These are how many calories
you burn if you didn’t move all day (basal metabolic rate).
Once you have that number, you need to start tracking the calories
you burn and the calories you consume. This can be tricky
because it is a lot of information to keep track of.
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This isn’t about starving yourself, or exercising until you are dead.
It is all about being aware what you put in your body, and what
you exert. Weight loss can be a struggle, but if you can manage
your calories in and calories out - you can overcome!
Clean Eating
We have talked about calories in calories out - the basic weight
loss guideline. It is a basic tip because you still want to make sure
you are getting those calories from good sources. Keeping your
calories down by eating two corn-dogs a day probably isn’t your
best choice.
Eating clean is an expression that doesn’t have an official term but
in general it means:

“Eating healthy whole foods while avoiding processed foods and
refined sugars”
That is a general goal to strive for, it isn’t always possible to eat
completely “clean” but if you are getting the majority of your
calories from clean sources then you are doing great.
When you eat clean you avoid processed foods so automatically
things like fast food and junk food are eliminated from your diet. If
you do eat some processed food don’t fret over it, the idea is to
eat leanly as muchas possible.
Here are some general clean eating tips:
Learn to read labels! Read the nutritional information and
ingredientsof everything you buy.
Choose whole grains when possible. Whole wheat doesn't
necessarilymean whole grain either!
Eat lots of fruits and vegetables. They are great whole sources
ofclean calories
Prepare more of your own meals, don’t eat out as much or buy
microwaveable type meals. These meals even when “healthy”,
can beloaded with things like sodium.
Choose lean meats when cooking. Eating meat is fine and the protein
will help build muscle and make you feel full. Chicken and fish are
greatmeat choices.
Avoid processed meats like bologna or hot dogs.
Replace junk food with unsalted or lightly salted
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Don’t fret over falling off the wagon, even treat yourself to
a cheatday now and then.
Eating clean while out can be tough but more restaurants are
offeringclean menu items. A Salad can be a good choice, but if
you are really hungry you might need to add some protein!
Start as soon as possible!
Eating clean is a great way to make sure you not only lose weight
but you are overall healthy. It isn’t necessarily an easy transition
and you don’t have to try and turn on a switch and do it overnight.
If you are committed to losing weight and being healthy, you
should choose to cleanup your diet.
Water Is Your Best Friend
It's been suggested by research that you require at least 8 glasses
of water daily, but it can depend on your weight regarding how
much you actually require. You would need to divide your weight
by 2. So as an example, a man weighing 180lbs would need 90
ounces of water in a day.
So why do experts suggest that we drink lots of water and why is it
considered so essential to a healthy life?
Well first off it helps to avoid dehydration and it keeps the
kidneys functioning well by assisting in the elimination of waste
products. Plus it
helps to increase your metabolism which helps you to lose weight.
But aside from listening to what experts tell you, you should make
it a priority to listen to your body first and foremost. When you are
thirsty, then naturally you will drink water to replenish yourself.

Depending on the kind of work that you do, you should try to get
into the habit of drinking water regularly or even better, keeping a
water bottle handy, especially on really hot days since the heat
causes you to sweat and your body loses water and thus you will
need to replenish yourself.
This is why water is so important in our lives. Not only is it zero
calories, it is the best source for quenching your thirst AND the
healthiest. You may consider adding water to all of your meals over
time and doing away with fruit drinks and sodas ultimately as it will
help reduce your caloric intake and you'll also feel much better
without the added sugar that comes with the other drinks.
Chapter 4: The Importance of Exercise
In this chapter I’m going to tell you what works best for melting fat
like butter on a hot stove.
Exercising
First, the human body is designed to move, period. Besides the
obvious benefits of maintaining a healthy body weight, exercising
has numerous other benefits.
• Fights disease
• Improves your mood
• Gives you more energy
• Helps you sleep better
• And better sex

“A recent survey showed that seven out of ten adults do not
exercise regularly and close to four out of ten are not
physically active. If you do not exercise, then you will risk
getting stroke, diabetes and heart disease. This has lead to
death for about 300 000 people.”
Before you start exercising, you should consult a physician. This is
very important if you’ve been on the couch for a long time and
haven’t been exercising.
When it comes to fat loss, there are many different opinions in
existence today. Most people start their exercise routine by
running. After all, it raises your heart rate and it is aerobic too.
Aerobic training is what burns the most fat, right? The answer may
come as a surprise-running isn’t really that effective for fat loss.
That’s because you often plateau once your body becomes
conditioned by the exercise (Peele, 2010).
In contrast, I’ve uncovered a method which consistently demands
more with each workout, ensuring you never stagnate. Also, it is
up to 3,000 percent more efficient at burning fat than your
morning run!
Why HIIT is Better Than Running
It is called HIIT or High Intensity Interval Training and it is an
innovative approach. Not only will it shorten your workout
sessions, it will burn up to 9 times more fat than running does
(Cossaboon). When coupled with the fact that it takes one quarter
of the time to accomplish, that means it is 36 times more effective
over all. How can this be possible?
First, the intensity during the session itself means you burn more
calories. Though a lesser percentage of these are solely from fat,
since the total is greater, you come out ahead.

Yet, the second way HIIT training works is the most astonishing
part. After you’ve finished your workout, your metabolism is
elevated for up to 24 hours afterward. That means you could be
burning fat when sitting onyour couch at 11PM the same night!
As I love getting the most for my investment, HIIT was the perfect
fit for me. Also, you don’t even have to work out every day, and 3
times per week is enough to begin getting results. I provide real
life examples of this on my blog at sergeantslim.com/blog.
How Does it Work?
The HIIT method uses a two pronged approach to get results fast.
Rather than working out at a consistent level for the duration of
your session,you will utilize two different intensities instead.
The first is a moderate level, and a good example is jogging at a
respectable pace. The second is high intensity bursts, an example
being sprinting at your top speed.
You want to train at the slower speed for 2 to 2.5 minutes, then
have a short session of your highest intensity for 10-30 seconds.
Then resume the moderate level again, and simply repeat this
template until 15-20 minutes have elapsed.
At the end, your metabolism will be running in high gear, and it
can stay that way for hours or even a full day afterward. Thus, you
are burning fat both during your workout, and in the recuperation
your body is accomplishing after the fact. This will fast forward
your results, and beginto melt the fat right off of your frame.
Stay In the Zone
Yet, you won’t get any of these amazing benefits from your fat loss
routine, if you don’t keep your heart rate up high enough.

What should your target rate be for optimum HIIT efficiency?
During the short periods when you are pushing yourself as hard as
possible, your heart rate should be near your safe limit.
How can you determine this information? First, calculate your
maximum heart rate, by subtracting your age from 220. Then, you
should aim for 85 percent of this number, when you are in the high
intensity portion of your HIIT session (Baker, 2011).
You’ll have to work harder than you’d probably guess, to hit the
number of beats per minute you need to achieve the greatest
effect. If you can still talk during this activity, or you aren’t
struggling for breath afterward, you haven’t pushed yourself hard
enough!
Melt the Fat Away
When you use HIIT combined with your target heart rate, you’ll
have a powerful tool to help you in your weight loss program.
Including this type of exercise in your fat loss routine, will speed up
your efforts and elevate your results!
HIIT is a more powerful fat loss method than simple cardio
training, as it allows you to push the envelope even further. You
see, the short bursts of intense exercise are meant to be near your
maximum limit every time.
You can’t feasibly keep up this level for an entire workout, meaning
you’ll naturally fall into a lower level of energy expenditure.
For example, while you may be able to sprint at your fastest speed
for 10- 15 seconds, it isn’t possible to do so for an entire 30 minute
workout. To get through the session, you must reduce your pace to
a fast run, which doesn’t have the same effects on your body.

Add Strength Training With Kettlebells to
YourRoutine
In addition to your HIIT workouts, strength training with kettlebells
is also a valuable tool. Many men are quick to hit the weight room,
but women avoid it. You may think that this type of exercise will
cause you to appear bulky and muscle-bound, rather than giving
you the lean look you probably want.
Yet, when you perform it in the correct fashion, weight lifting with
kettlebells is highly effective for weight loss. With the workout I’ve
included, you will build lean muscle giving you a nice athletic look-
while maintaining your flexibility too.
Load bearing activity is also beneficial for other reasons, and it has
been shown to prevent osteoporosis (Rogers, 2012). While simply
walking is enough to gain this benefit for your lower body, you
need to lift weights to get the same bone building effects for your
upper body.
In addition, resistance workouts can also give your metabolism
a boost for several hours after your workout is complete, adding to
your weight loss results. So, for all of these positive features,
women need to take full advantage of the weight room and the
powerful kettlebell as well.
Why Train with a Kettlebell?
Fair question. The first time I saw someone train with one, I didn’t
really get it. But then, I was invited to participate in a workout,
and then I really saw just how effective these little gems could
be in getting inshape.

The kettlebell originated in Russia, and unless you’ve been living in
a cave in Afghanistan, have been accepted by the fitness
community with open arms.
Let’s discuss the numerous advantages to the kettlebell training:
• Makes you stronger
• Muscular endurance
• Burns Fat
• Weight loss
• Build lean muscle
• Mental toughness
• Builds a strong core and sexy abs
• No gym membership required
• Workout outside or inside
Kettlebells Prepare You Life
Many of us have been guilty of training for a specific event. The
military, up until recently primarily trained for the pushup, sit-up
and the 2 mile run. What this ended up creating was a bunch of
men and women who may have had muscular endurance, but if
you asked them to move any amount of weight they would
collapse.
Move the clock ahead to 2013 and finally General Physical
Preparedness (GPP) has made it not only in the military, but
mainstream as well. Essentially the short answer on GPP is that
you become conditioned in order to do work.

Exercise and lifts with weight require some basic abilities in order
to be done successfully. GPP will help you build those. This is why
thekettlebell is such a powerful tool in your fitness arsenal.
Just implementing the kettlebell swing, squat, and Turkish-get up
will get you in the best shape of your life, and you’ll be stronger,
leaner, and fitterthan you’ve ever thought possible.
When you think about it, the human body is only as useful as its
core. If you have a weak core, you are weak. So throw out those
ab gadgets, quit doing crunches, and start working with the
kettlebell so that you can be prepared for anything that life throws
at you.
Choosing the Right Kettlebell
This is a very important decision when embarking upon any
kettlebell exercise program. Men should begin with a 35lb bell and
women should start with an 18lb kettlebell. In the beginning these
weights should get you off on the right foot and when the workouts
are done with the proper intensity they are plenty heavy.
The only kettlebell you should consider are the one's endorsed by Pavel.
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Safety First
I’ve mentioned this before, but it is important that you consult
your physician before implementing any physical fitness program.
Even though the kettlebell is relatively “light”, if done improperly
you can sustain injury. It is also important that you warm-up
properly before any of the workouts which are provided in this
book. Take it slow in the beginning and learn the basics.

Footwear
When using a Kettlebell it is important that your feet are flat and in
contact with the floor at all times. You shouldn’t wear “running”
shoes with the heel raised. This will cause you to not stand
properly and possibly cause injury. You can wear minimalist shoes
or simply gobarefoot to save a few bucks.
Practice Makes Perfect
I understand that you are eager to begin training, and I appreciate
you finally want to work to achieve the body you deserve.
However, for the first week, all I want you to do is review the
accompanying videos, and I really want you to practice the
kettlebell swing.
The swing is the most important move that even I still practice,
and I’m not looking for perfection, but maintain proper form when
executing the movement.
In the next chapter you will find my recommended Kettlebell
workout routine. This comes complete with illustrations and
instructions for completing each day’s workout.
Kettlebell Workout Routine
Regardless if you’ve used a kettlebell or not, make sure that you
select a weight you can safely move without injury. Kettlebells are
a very effective tool to get in shape, but need to be treated with
respect. This workout works, and after 8 weeks with a proper diet
and rest, you will see results. Ensure you get your physicians
approval before starting any exercise program.

The workout is designed to be done 4 days per week. I suggest
Mon/Tues with Wednesday as a rest day and then Thursday/Friday.
Obviously, life happens. Try to stick to the plan as best as you
can.
Below I give you the outline for each workout followed by more
detailed instructions.
Front Plank
Starting Position for Front Plank

The starting position is on your hands and knees with the back flat.
Contract the abdominal muscles. Without rotating the trunk or
sagging or arching the spine, elevate yourself into the push up
position with your weight on your forearms and toes. Keep your
head up looking forward. The goal is to hold this position for 60
seconds. If you cannot hold for 1 minute, then repeat until 1
minute has elapsed. Continue to breathe when conducting this
exercise.
THE HIP FLEXOR STRETCH

Movement:
• Start with left knee on the ground, and right leg up with
both armsover head.
• Hold for approximately 10 seconds.
• Switch to the other side and hold for 10 seconds.
Note: This warm-up exercise promotes stretching out the core, hip
flexors, back, quadriceps, lats, and is just an overall great stretch
to loosen up. This is perhaps the best overall stretch you can do
before any physical event.
PUSH-UP
I realize most people think they know how to perform a push-up.
Movement:
• Bend the elbows, lowering your body until your upper
arms areparallel with the ground.
• Fully extend your arms so that your elbows are “locked” out.
The key is to fully extend in the up position with your arms locked out.
Secondly, make sure that when you are in the down position your arms

are parallel to the ground. Don’t think fast here, do them slow and
controlled for full effect of this movement.
Variation: If you are unable to perform a push-up as illustrated,
assume a stance on your knees to perform them correctly. This is a
natural progression.
KETTLEBELL SWING
Movement:
• Squat down with your back straight and lift up the weight.
Don’t confuse this with a vertical back, simply keep it
straight. Don’t round your back.
• Squat up and stand erect with your shoulders back.
• Think sit back rather than dip down.
• Ensure that your hips are extended as well as your knees at
the top with your body in a straight line.
• For the Russian style swing illustrated here the bell should
never go above parallel.

• Ensure that you are either barefoot or wearing a minimalist
shoe sothat you are flat footed.
Precautions: Work with light weight initially until you can perform the
movement correctly.
TURKISH GET-UP

Movement:
• Use both of your hands while in a fetal position to lift the
kettlebell from the ground at the start of the movement and
at the completionof the movement.
• Next you want to set the foot and hand. Notice that the arm
on the kettlebell side is vertical with a straight wrist. The knee
on the side of the kettlebell is bent to prepare you for
eventually standing up. Both the lats and your core are
engaged and ready for work. The arm opposite the kettlebell
is positioned 45 degrees and your opposite leg is straight.
• Lock your elbow and keep it locked for the duration of the
movement.

• Keep your shoulder in a “packed” position at all times during
the movement.
• Get up smoothly and slowly and concentrate on each position.
• This is not an exercise performed rapidly.
Precaution: This looks deceivingly easy. Use a very light weight
(5lbs) or even a sneaker until you hit each position. In my
Hardstyle Kettlebell Certification course, we used the sneaker. I
highly suggest the sneaker.
Deadlift
Movement:
• Straddle the bell with your feet a little wider than shoulder-width.
• Squat down with arms extended downward between your
legs andgrab the bell’s handle with both hands.
• Ensure that your shoulders are over the bell and keep
your backstraight.

• Pull the bell off the floor by extending your hips and knees
ensuringyour chest is up.
• Lower the bell while squatting down and keeping your
back tauntwith a vertical back.
Precaution: Ensure you do not round your back. Ensure you
can do anair squat with no weight properly before adding any
weight.
SNATCH
Movement:
• Begin with the Russian Style swing.

• Catch the bell softly without “banging” the bell on your wrist.
• You can do this by “punching” to the top of the movement.
• When you lock out at the top, your arm should be level
with yourhead.
• Lower the bell down to complete a swing and repeat as needed.
Precaution: Keep back straight, work with a weight you can safely
control.
Learning the Rack: I was shown this by a trainer about 5 years
ago when I first started using kettlebells. I suggest you practice
this so you learn the movement. It will help with the Rack and the
Clean.
Movement:
• Pick up the bell with 1 hand
• Use your 2nd hand to get the bell into position
• Now you are in the rack position or where the clean ends up
• Drop the bell down by moving your hips backwards and
“sittingdown”
• The bell is moving completely vertically down by moving
your hipsback and not pushing the bell forward

Precaution: Keep your back straight, use a weight that is lighter
untilyou learn the movement.
THE RACK
Movement:
• Stand over the kettlebells. Take a deep breath and hold
and pullback between legs.

• As the kettlebells come back (breathe in), bend slightly at
the knees, pushing your hips backwards allowing the
kettlebells to pass between your legs. Ensure back is
straight.
• Using your glutes like a rubber band, open your hips and
propel the bell forward. As you drive through with your hips
(breathe out) until you come to a triple extension. The bells
should land between your arms and forearms, with elbow
tucked throughout move.
• Your bells are now in a racked position.
Precaution: Ensure your back is straight, and select a weight
that iswithin your ability to safely lift the weight.
Double Kettlebell Front Squat

Movement:
• Begin with the bells in the racked position.
• Set handles just above your collar bone.
• Have your feet a little wider than shoulder-width apart.
• Inhale as you sit down while keeping your back straight.
• Exhale on the way up and stand tall.
Precautions: Do not round your back. Ensure your back is
straight.Select a weight you can safely move.
CLEAN

Movement:
• Straddle the bell with your feet a little more than
shoulder widthapart.
• Your elbow should be part of your torso.
• Your hips will do all of the work.
• Make the bell travel in a straight line; which is the shortest
distancebetween 2 objects.
• Do not dip your knees when receiving or “racking” the bell.
• Avoid banging your wrist or forearm.
Precautions: Back straight, choose a weight that you can work
withsafely.
Press

Movement:
• Stand with your feet slightly wider than shoulder width.
• Take the bell from the rack or clean it from the floor and
position infront of chest with the bell against the outside of
your arm.
• Press the bell up until your arm is fully extended overhead.
• Lower to the front of your chest.
Precaution: Ensure that you are utilizing a weight that will enable you
perform the move properly.
Overhead or Waiters Walk

Movement:
• Begin with the bell in the press out position.
• Ensure that your shoulder and elbow are in a “locked” position.
• Begin walking.
Precautions: Make sure you have a clear path (obviously), select
yourweight carefully
Suitcase Carry

Movement:
• Pick up the bell as you would a suitcase deadlift before carrying.
• Keep the shoulders level and core tight with no
compensation fromone side to another.
• A heavier weight may be required to reach the desired effect.
Precautions: Ensure you your back is straight and not rounded
when picking up or setting down the weight. As always, select a
weight you canmove safely.
Rack Walk

Movement:
• Begin with the bells in the racked position.
• Ensure that the handles are above your collar bones.
• Keep the bells next to your bicep.
• Do not let the bells droop or sag.
• Start walking.
Precautions: Ensure your walking path is free of obstacles and
select aweight you can safely move with.
Goblet Squat

Movement:
• Grab the bell by the horns.
• Feet shoulder width apart or a little more than shoulder width apart.
• Pull yourself down.
• Keep your chest up while keeping your back as straight as possible.
• Elbows come inside your knees with the weight on your
heels andnot toes.
• Stand straight up.
Precautions: Do no round the back and select a weight
appropriate foryour abilities.
Single Arm Deadlift

Movement:
• Performed like deadlift but with weight to your side.
• Bell will be even with your ankle.
• Bend at the waist and knees while your back is straight.
• Stand straight up without compensating for the side with no weight.
• Stand straight up.
Precautions: Back must be straight and not rounded. Select a
weightfor your abilities in order to lift safely.
Farmers Walk

Movement:
Performed like a standard deadlift but with 2 bells at your
side.Use heavier weights so the movement is challenging.
Begin walking for the prescribed time.
Precautions: Do not round your back and always select a weight
you cansafely move.
Hand to Hand Swing

Movement:
• Begin with regular swing except now you will release the bell
at thetop of the swing.
• Grab the bell with your other hand.
• Move with a purpose.
Precautions: If the bell is too far forward when you go to grab it let
it goand reset. Choose a weight that you can safely move.
Hand to Hand Snatch

Movement:
• Begin the movement by doing the snatch with a swing.
• Move the bell back down with the same hand.
• Swing the bell back up and receive the bell with the other hand.
• Move the bell back down and begin the transition as required.
Precautions: Ensure you do not round your back and select a
weightthat you can safely move.
Month 1
Day 1
TGU- 3 each side alternating
Overhead kb walk: 30 seconds each side
KB deadlift 4x5 choose weight, focus on hinge and
lockoutSwing ladders- 3 bells of different sizes, 8 reps
each x4

Suitcase carry- 3 sets of: 30
heavier bellSingle arm deadlift
4x5 each arm
Single arm swings- 4x8
each sidePlank 5x: 30
Detailed Explanation:
TGU-3 ea. Side alternating. Here you want to focus on hitting
each position in the move. Do the left side then right side until
you do a total of 6 TGU. Work with a weight you can safely handle.
This is not a move that is done fast, but rather an intentional
movement. There is nothing wrong with using even something as
light as your sneaker for the first 2 weeks, to learn the movement.
O/H KB Walk 30 seconds each side. Choose your weight
carefully here. You are going to move with the weight overhead for
a total of 30 seconds. Ensure that you lock that arm which is
overhead. Walknormally.
Kettlebell Dead Lift 4 x 5. Choose an appropriate weight, focus
on the hinge and lockout. When it is written 4 x 5 you will do 4
sets of 5. There is no pre-determined rest period here. If you
choose a weight that isn’t too light or too heavy, you’ll most likely
only need to rest 1 minute.
Swing Ladders-3 bells of different sizes, 8 Reps x 4. If you
are just beginning to use kettlebells, start light. For men a 35#
bell is probably the max and women a 25# bell. Start with the
lightest weight do 8 two handed swings, then move to the middle
weight and do 8 two handed swings, and then move to the
heaviest weight and do 8 two handed swings. You will then rest
and do it again 3 more times.

Suitcase Carry: 3 sets of 30 seconds. I would use my non-
dominate hand first, then dominant, then non-dominate. If you
need to rest,
simply set the weight down, rest and resume.
Single Arm Deadlift 4 x 5 each arm. Focus on not compensating
with the arm that is not picking the weight up. Ensure your back
is straight. Do 5 reps on one arm, then 5 reps with the other arm.
Rest required amount, and repeat 3 additional times. Choose a
challenging weight here.
Single Arm Swings 4 x 8 each side. Start with either arm, 8 with
one arm, 8 with the other arm, rest as needed and do 3 more
times. Ensureyou select a weight you can safely move.
Plank 5 x :30 seconds. Chances are you won’t be able to
hold theplank for 30 seconds. That’s ok, if you can only do 10
seconds, rest do 10
Day 2
TGU- pause in each position for 5 seconds, 2
each side2 hand swings 5x10
Hip flexor stretch
• hand swing 8L
and 8 R6 goblet
squats

Repeat 1 hand swings and
goblets x4 Hand to hand
swings
Do 20 swings, go into: 30 plank
repeat x4 Farmers walk 4 sets of:
30 to: 45 seconds Detailed
Explanation:
Turkish Get-Up Pause in ea. Position 5 seconds, 2 ea. Side. Here
you will pause on your forearm, palm, knee, and in standing, and
do the same on the way down. Focus on really feeling each
position. Ensure you are selecting a light weight. There is nothing
wrong with using even something as light as your sneaker for the
first 2 weeks, to learn the movement.
• Hand Swings 5 x 10. You will do 10 repetitions with a weight
you can safely handle. Rest for a short time, then do this 4 more
times.
Hip Flexor Stretch. Really take time to stretch each side. Focus
on the entire body here.
1 Hand Swing 8L & 8R/6 Goblet Squats. You will do 8 swings
with your left hand, then 8 with your right hand, and with same
weight move right into doing 6 goblet squats. Rest for less than a
minute and repeat 3more times.
Do 20 hand to hand swings, then 30 seconds in the plank.
Ensure that you’ve practiced this movement before doing it for the
first time. If you are doing this in your house, make sure there is
nothing that can be broken is in the way. If the bell gets away from

you, let it go, and start over. Once you do 20 hand to hand swings,
you will immediately do 30 seconds in the plank and immediately
commence with the 20 hand to hand swings. You will do this for
a total of 4 rounds.
Farmers Walk-4 sets of 30 seconds to 45 seconds. Choose a
heavy enough weight so it is challenging, but not so heavy you
have to set it down after 15 seconds. Once you hit between 30 and
45 seconds, set the weight down, recover, and repeat 3 more
times.
Day 3
TGU to the standing position, walk for: 30 seconds then come
down, repeat on way down
KB deadlift- 4x5
KB swings 30/30 for 10 minutes
Goblet squat 6 reps, at the bottom of the 6th rep curl the kb 6
times by the horns, repeat 4 times
30/30 1 arm swings. Swing L then rest for: 30, repeat for 8
minutesHip flexor stretch
Turkish Get-Up Standing Position Walk 30 seconds then
come down, repeat for other arm. Do a Turkish get-up, then
walk for 30 seconds, stop, come down, switch arms, and repeat.
Kettlebell Deadlift 4 x 5. Do 5 Repetitions with a weight that
isn’t light, but not too heavy that you cannot complete 4 sets.
Once you do 5 reps, rest for approximately 1 minute, and then do

3 more times. Ensure that your back is straight, and breathe in
on the way down, and out on theway up.
Kettlebell Swings 30/30 for 10 minutes. You will do 30
seconds of 2 arm swings, rest for 30 seconds and do this for a total
of 10 minutes.
Goblet Squat 6 Reps, @ bottom of the 6th Rep, curl the
kettlebell 6x by the horns. Repeat 4x. So you will do 6 goblet
squats, sit in the squat, then do 6 bicep curls with the bell. Do
this for 3 more times. Don’t be too aggressive with the weight
here. Select a weight that you can curl vs. a weight that you can
do a goblet squat with.
Hip Flexor Stretch. Really focus on a solid total body stretch
here. Try to accumulate 20 seconds on each side. I love this
stretch!
Day 4
TGU, alternate each side for a total of 10 minutes
10 2 handed swings
8R and 8L 1 arm
swings10 goblet
squats
20 hand to hand swings
:30 overhead walk L/R
:30 suitcase carry L/R
Repeat 4-6 times above for time
Turkish Get-Up, Alt ea. Side for a total of 10 minutes. Be
careful with weight selection here as you will continuously be

moving arm to arm and doing the get up. Do not focus on speed.
Feel each step in order to perform this movement correctly.
10 two handed
Swings 8R & 8L
1 Arm Swings 10
Goblet Squats
20 Hand to Hand Swings
30 second overhead
walk L/R30 second
suitcase carry L/R
Repeat 4-6 times for
time
The goal on this day is to move from exercise to exercise without
resting. Once you complete on round, then rest, recharge, and set
a goal to complete 4 to 6 rounds.
Month 2
Day 1
TGU- use a heavier bell if
possible6 total, 3 per side
alternating
• swing, 1 snatch into overhead walk for :15

• swing, 4 snatch into overhead walk
for :15Repeat above x5
Goblet squat- pause at bottom position for :
• sets of :30
Turkish Get-Up Use a heavier bell if possible. Doing a total of 6, 3
each side alternating. Now that you’ve been doing the program for
a month, you should be able to do more weight. Obviously, select
a weight that is safe for your ability.
• Swing, 1 Snatch into Overhead Walk for 15 Seconds
• Swings, 2 Snatches into Overhead Walk for 15
Seconds 3 Swings, 3 Snatches into Overhead Walk
for 15 Seconds 4 Swings, 4 Snatches into Overhead
Walk for 15 Seconds Repeat above for a total of 5
times
Here is how the workout works: You will do a swing, a snatch, walk
for 15 seconds, then do this through 4 swings/snatches then
rest as needed, and do 4 more times. Keep the rest period as short
as possible. Really push yourself here.
Goblet Squat-Pause at Bottom position for 5 seconds then
come up 5 x 5. Here you will do 1 goblet squat, sit at the bottom
position for 5 seconds, come up and do this for 5 times. Rest as
needed, and then do 4more times.
Kettlebell Rack Walks 5 sets of 30 seconds: Rack the weight, and
simply walk for 30 seconds. Keep rest short, then do 4 more times.
Day 2

TGU 8 minutes total, alternate
each sideClean and press 5x5
Double kb front squat
5x5 Push-up 4 sets of
perfect form
20 swings, 20 hand to hand swings, :30 rack walk. repeat x4
Turkish Get-Up 8 minutes total, Alternating each side. Just a
reminder here, don’t focus on speed, focus on movement
throughout the Get-up. A slightly heavier weight that you can
safely handle will cause your core to get some extra work!
Clean & Press 5 x 5. Do a Clean, then press it and do this for 5
repetitions, rest, then do 4 more times. You will be able to clean
much more than you can press. Base the weight off of your press
here on this movement.
Double Kettlebell Front Squat 5 x 5. Ensure you rack the
weight, keep your back straight, do 5 reps rest and do 4 more
times. Choose your weight wisely.
Push-Ups 4 sets of perfect form. This is truly a test of your
mental strength. Do as many push-ups as you can with perfect
form, rest, and do 3 more times. Record the number of push-ups,
so the next 3 weeks you will know if you are progressing. Focus on
form here NOT speed. Really push yourself here.
20 Swings, 20 Hand to Hand Swings, 30 seconds Rack Walk,

repeat 4x. You should try to use the same weight for this. So do
20 two handed swings, then 20 hand to hand swings, and lastly
rack walk for 30 seconds, rest as needed and do 3 more times. Try
to keep the rest periodshort.
Day 3
Overhead walk 4x :30
each armsuitcase carry
4x:30 each arm
10 1 arm swings L/R
10 snatches L/R
20 hand to hand
snatchesrepeat x4
2 hand swings, 8 minutes
total 40/20Detailed
Explanation:
Overhead Walk 4 x 30 seconds
each armSuitcase Carry 4 x 30
seconds each arm 10 1 Arm
Swings Left then Right
10 Snatches Left
then Right20 Hand to
Hand Snatches
Repeat 4x
Move from exercise to exercise without resting. You should know
how to do hand to hand snatches before attempting here. After a
round is completed, rest for a short period, catch your breath, and
do 3 more times. Really push yourself here!
Then:

2 Hand Swings @ 40/20, 8 minutes total. A real test here,
do 40seconds of 2 handed swings, rest 20 seconds and do a total
of 8 times.
Day 4
1 TGU each arm
20 2 handed swings
10 R and 10L 1 arm
swings8 goblet
squats
8L and 8R snatches
2 TGU
each arm
Rack
walks
:30
Repeat 4-6 times for time.
1 Turkish Get-Up each Arm. Challenge yourself here!
20 2 Handed Swings
10 Right and 10 Left 1 Arm swings
8 Goblet Squats
8 Left & 8 Right Snatches
2 Turkish Get-Ups
Each ArmRack Walks
30 seconds Repeat 4-
6 times for time.
Notes: The Get-ups are not to be done fast. Feel each position.
Move from exercise to exercise with a weight that is challenging,
rest and aim for 4 to 6 sets.

If you’ve completed 8 weeks of the training program, you can
always, start back at week 1 and do another 8 weeks. You can add
more weight, shorten your rest periods. I will be devising more
intense kettlebell workouts in the future.
Chapter 5: Living the Healthy Lifestyle
Once you have reached your target weight, you’ll want to know
how to maintain it so you don’t put all that hard work to waste!
Educating yourself ahead of time will help you when you are at the
point where you have attained your weight loss goal. You wouldn’t
want to ruin the celebration you will want to have, and you of
course want to continue on with your newfound healthy lifestyle.
Don’t skip any meals! Remember, your body’s metabolism will
take this as a signal that your body is starving and will begin to
store fat for reserves. Make sure you keep up with eating your
meals, scheduled out as you have been. Besides, if you skip a meal
at one point in the day, it could mean you overeat later on when
you are just so hungry.
Keep eating a variety of foods. This will help you to keep
getting all the nutrients and vitamins your body needs to stay
working properly. It will keep you feeling healthy, energized and
protect your body by keeping it healthy. You can include choices
from whole grains, fruits, vegetables and lean proteins.
Keep up the exercising! Don’t get lazy and slack off on your
exercise routine now. You have gained the knowledge of what kind
of a workout is right for you, and probably how to change it up

every once in a while as well if you had instruction from a personal
trainer.
Changing up your routine is a great idea to keep you from getting
bored, and to keep your body guessing. As long as you are always
combining your cardio and strength training, you will continue to
stay fit and feel strong and healthy, all while protecting yourself
further from illnesses coupled with your healthy diet.
Adjust your daily caloric intake. Many people wonder if they
should increase their daily caloric intake right away. It is probably
advisable to doso, but do so gradually.
Try starting with just 250 calories more a day. After a week, weigh
yourself. You’ll probably still have lost some more weight. If this is
the case, add another 250 calories, then weight yourself a week
after that.
Repeat these steps until you see that your weight has remained
the same when you weigh yourself for the week. If you gained a
bit, take away some calories, 100 at a time, until your weight
evens out and remains thesame from week to week.
Keep drinking that water! Don’t forget to have at least eight
glasses of water a day to keep your body working well. Water aides
in digestion, increases your energy and helps rid your body of
toxins naturally. Plus, you will stay hydrated and healthy.
Keep eating frequently. Eating five to six small meals a day as
you have probably already learned to do is a good thing to
continue doing, as this keeps your metabolism up, and keeps you
feeling satisfied.
It is important to continue this as well because you don’t want to
fall into the trap of increasing your portion sizes again if this
was a problem before. You will throw yourself all the way back to

square one eventually. In the very least, you will gain a bunch of
the weight back you worked so hard to shed.
Don’t let the junk food back in. Now that you’ve developed your
healthy habits, why ruin it by going back to your old ways and
eating junk food? You have discovered plenty of delicious tastes to
satisfy all your cravings with healthy foods. Keep your intake of
fruits and vegetables up to several servings a day, preferably 6-8.
Take your daily vitamins. Remember to keep taking your daily
vitamins as well. By doing this you will help assure that you
acquire all the vitamins you need each day and it will help you to
maintain your healthy weight as well.
The Secrets of Staying Healthy
Everybody wants to live long and healthy lives; nobody wants to count on
getting any severe diseases. Although we can’t predict or prevent
every situation, there are ways to help protect ourselves that can
make our livesmore full and healthy overall.
Prevention and early detection is the first thing you should
consider. Most people dread going for a yearly physical, or even
the dentist cleaning every six months. But having good doctors and
keeping these appointments in your life will help you to stay
healthy because you doctor can detect things that you can’t on
your own.
Knowing your family history is also important because if there is
any history of heart disease or cancers in your family your
doctor can keep any eye out for symptoms and do testing on you
regularly.
Love the people you are with. Make sure and spend time with
the ones who surround you daily such as your spouse, children,
other family members, friends and co-workers. Enjoy the time you

spend with other people, plus maintain healthy friendships. These
relationships are needed to make you feel fulfilled in life.
Get eight hours of sleep. Although many people find this one
difficult to do because of how busy we can get in our lives, it really
is very importantto leading a happy and healthy life.
Find something you are good at. All of us have times where
we need to be doing something we really enjoy, and most of these
are things that we excel at. This is usually something that makes
us feel good inside as well, and can even be soothing and stress
relieving.
Manage your stress – don’t ignore it! Everyone has stressors of
some kind, and it is important that we handle our stress so that it
does not get out of hand and consume us.
When you are riddled with worry and stress it can literally make
you sick in many different ways. Daily walks can help clear your
head, and make sure that you are not over-filling your agenda for
each day or letting other’s schedules dictate your day.
Find balance in your life. Don’t try to take on too many projects
at work or let work consume you. Find a balance so you are
still able to enjoy all the other things around you like your hobbies
and your friends and family.
Although financial times can be tough, it is still so very important
to find time to spend at least with your family, the ones you are
working so hard to keep safe and provided for.
The Advantages of Staying Healthy
The benefits of staying healthy are boundless. It doesn’t just mean
that you are happy with the way you look and can fit into that new

outfit. Being healthy has to do with your whole physical, mental
and social well- being.
Your Physical Health: Keeping yourself physically healthy can
help you all around. Not only can it help you to take part in daily
activities such as being able to walk, move and bend, but it allows
you to be physically able to take care of your loved ones around
you who depend on you.
It can be financially beneficial if you avoid diseases that were
preventable and that would be very costly.
Your Mental Health: If you do not have a good mental health,
your physical health will also be affected. Many people don’t realize
just how important their mental health is to their overall well-
being. If you allow yourself to be over-stressed or for that stress to
rule your life, it can make you sick.
Stress can raise your blood pressure which increases your risk of a
heart attack or stroke. You need to deal with your stress in positive
ways like through exercise, meditation or therapy. Don’t deal with
stress by things that can damage your overall health like smoking,
drinking or eating unhealthy foods.
Disease Prevention: Making sure you are eating a healthy diet is
vital to your overall health and staying healthy. The foods you
choose to eat can have a direct impact on your health.
Phytochemicals are important for your health and could prevent
things like heart disease, specific types of cancer, diabetes and
high blood pressure. They are found only found in certain foods like
berries, spinach, olives and kale. Eat a low-fat diet full of lots of
fruits and vegetables plus whole grains to help protect your
cardiovascular health.
Long Life: Striving to live a healthy lifestyle can be a big factor of
you being able to live a long and healthy life. Although you can’t

prevent all health problems and some of them are out of your
control, a lot of the most significant ones you can help to avoid by
living healthy.
With the leading causes of death being chronic diseases such as
diabetes, heart disease, stroke and cancer, having lifestyle choices
that include controlling the foods you eat is important. Keeping
your weight at a healthy level, how much you exercise and how
you deal with the stressors in your life can have a huge impact on
keeping these diseases at bay.
Living a healthy lifestyle can also improve your mood and give you
greater self-esteem and mental focus. You will be stronger, have a
higher stamina and you will be able to get a better night’s sleep.
Other benefits of a healthy lifestyle include improved digestion
and a lower blood pressure. Keeping yourself healthy can also help
ease or eliminate back problems and back pain plus improve your
posture, enhance coordination and balance, and lower your resting
heart rate.
Chapter 6: The Best Diet Supplements
What to Look For
If you are wanting to take the next step in your physique
development or if you are interested in the best diet supplements
and cutting edge anti- aging supplementation, it is important to
find a company that not only can you rely on, but one that can be
trusted to give you the quality that you are paying for.

I am sure we are all too familiar with the uncomfortable experience
in vitamin shops where we were pushed to buy supplements that
never helped us. This is why I decided to become a Prograde
HYPERLINK "http://lose-body-fat-today.getprograde.com/"
HYPERLINK "http://lose-body-fat-today.getprograde.com/"Nutrition
HYPERLINK "http://lose-body-fat-today.getprograde.com/"
partner.
Purchasing supplements that may help propel you towards your
fitness goals is a serious decision and one that I have found
Prograde to take serious as well.
Why Did Prograde Begin to Sell Supplements?
Prograde was started in response to the poor business practices
that are so rampant across the internet and real world vitamin
shops. At these online stores and retails vitamin stores, it seems as
though everyone wants our money, but they refuse to give us the
quality that we are paying for.
The main problem with buying what many pushy salespeople
call the "best diet supplements" is that many of the ingredients are
not as pure asthey could be.
This not only wastes your money, but wastes precious time that
could have been used towards your goals.
Excellent Business Ethics and Real Research
Most of what you buy from a supplement store is usually backed by
pseudo research, which is nothing more than disguised sales copy
to hypeyou up to purchase their products.
After reading hundreds of product labels and their sales copy,
(which was supposed to be "research"), I knew that there had to
be something different. Something better, with real people who
were interested in helping me find the best diet supplements,

multivitamins and other health related products that may help me
get the benefits that I was looking for.
What impressed me the most about Prograde is the fact that
before they began, they hired a top notch nutritionist to help
design their product line. In fact, they only allow qualified health
professionals and personal trainers to recommend their products.
This is a very different from what we see on the internet with
products with fake reviews pushing you towards products that are
only designed tomake the seller rich.
This has to be the most frustrating experience of going to a run-of-
the- mill vitamin shop.
Another Reason I Use Prograde
Prograde's "Zero Risk" policy also allows me to try any one of their
products and they give me a full 60 days to evaluate their product
risk free. I have found this company to be a great source for
quality multivitamins for both men and women.
It is a sad fact that our quality food sources are on a fast decline.
In order to ensure optimal health and vitality, which is imperative to
enjoy life, we must find a good source that not only can we trust,
but one that also stands behind their word.
Never in history has it been so important to supplement to ensure
optimal health. If you are as interested in your health as much as I
am, you will remember the day when you first heard the name
"Prograde".
Daily Vitamin Supplements: Why You Need Them
We all want to look our best. This is why daily vitamin supplements
may be the solution. The truth is, if you only rely on food from the
grocery store to supply all of your daily nutrients then you are

selling yourself short. This is a hard pill to swallow for many but it's
true.
Also, if you want to burn the maximum amount of fat as possible it
is important to add daily vitamin supplements to your diet so
you can getthe upper hand and reach your goals faster.
In this article we will address both men and women in a separate
section so you too can be delivered from the synthetic grocery
store daily vitamin supplements that do nothing but pass through
your system while offering zero benefit in the process, much less
giving you an edge on fat loss.
For Women Only: Why You Need Vitamins
EVERYDay
The truth is, there are very few natural vitamins supplements that
are specifically formulated for a woman. Women have very specific
needs and desires and finding daily vitamin supplements that can
address these has been a big challenge until now.
A vitamin that can help support
your unique hormone balance as well as
increase energy levels and boost your mood is
literally like a diamond in the rough.
If you are a woman who is conscious about both
the way you look and how you feel, then you

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