If you've ever wanted a chiseled six-pack or a flat, defined set of abs, you HAVE to be focusing on the rectus abdominis. To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist.
For me, this all started with Instagram, which has basically become one giant #fitspiration app. I wanted an easy way to maintain my clean diet that didn’t require a ton of time, but still yielded results. There are all sorts of theories out there about what kinds of foods you should include in your prep. Sautee vegetables lightly in coconut oil instead of frying to blast fat and up your metabolism.
Steam squash and pull it apart gently with a fork to replace traditional pasta for a gluten-free or paleo alternative.
Mix fresh herbs like parsley, cilantro, garlic, and even grated carrots and zucchini into ground meat dishes for succulent and moist proteins.
Cooler — Some health and fitness enthusiasts advocate keeping your meals in a cooler so that they stay fresh until you’re ready to eat. Crock Pot or Slow Cooker — If you work long hours or have a busy schedule, a Crock Pot is definitely a must-have for your kitchen.
Oven Safe Pans and Dishes — When I first started eating clean, I ate A LOT of baked chicken breast. Start Small — You don’t need to plan every single meal for every single day of the entire week. Cook In Bulk — If you’re making chicken for four lunches and three dinners that week, cook them in the same pan. Don’t let the thought of a messy and chaotic kitchen keep you from prepping your meals all at once.
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I eat right and workout hard 11 months every year - and feast all month every December but keep the body fat at single digits. Jeff Kastner has made the transition from fat to fit and is now in search of getting a ripped six-pack at 8% body fat..
Today Ia€™d like to share the undisputed truth Ia€™ve discovered about traditional exercise and weight loss.
And if youa€™ve EVER dieted or followed a low carb plan to lose weight therea€™s no doubt youa€™ve experienced the pain and suffering associated with trying to live this way. Youa€™ve also probably quickly realized, like I did, ita€™s simply not possible to sustain a€“ for ANY significant length of time. And whether Ia€™m working with private clients or helping people around the world on my blog, the harsh reality is most people (me included) just don't want to endure the suffering thata€™s caused by going on low carb - low calorie diets or even healthy, balanced diets. Ita€™s very rare I meet someone who wants to constantly obsess over food and always be cranky and in a bad mood because theya€™re dieting. If you really want to burn an insane amount of fat WITHOUT obsessing over food all the time, or constantly being cranky and irritable because you feel restricted, OR worrying about eating too many calories and carbs every stinkina€™ day a€“ then you need the right strategy. If youa€™re anything like me, this is what causes you to automatically associate misery and undesirable sacrifices with losing weight and burning fat. You see, although there are thousands of weight loss plans that work, theya€™re specifically designed to be temporary. So if you really want to burn off belly fat like nobodya€™s business and live life with a lean, sculpted, healthy body a€“ therea€™s usually gonna be a big price to pay. And then therea€™s always the fear of gaining the weight back (the dreaded rebound weight gain syndrome) AFTER youa€™ve made all these sacrifices. Thata€™s because we automatically associate the word a€?dietinga€? with pain and we instantly link cheat foods with pleasure.
Tony Robbins (world famous self help guru) calls this phenomenon neuro-association and it can make or break your weight loss dreams and goals. When we diet, wea€™re either constantly irritated or angry because we feel so restricted, OR we a€?snapa€? and binge ourselves into oblivion and end up sabotaging our efforts.
Well believe it or not, you, me, everyone has astounding fat burning potential just waiting to be tapped. And when you uncover how to carb cycle the simple way, youa€™ll never have to worry about the dreaded rebound weight gain a€“ ever again. Simply put, ita€™s an enjoyable solution to getting your best body while fixing your broken metabolism. And on this very page right now - Ia€™m going to reveal 3 Metabolic Triggers you can instantly control to start using carbs and even cheat foods as your greatest fat burning weapon, while cutting your exercise time in half.
Best of all, this unique approach is based on the real science of how your body digests, stores, and uses the food you consume.
So I finally reached my breaking point and got fed up and burned out on dieting down, suffering my way through restrictive food choices day after day and missing out on all the parties and fun just so I could stay lean. I was always in a bad mood and felt like I was losing my grip on the entire purpose of being lean and healthy. I started to feel like I was obsessed during times when I had to do media appearances or photo shoots.
Finally, after spending thousands of dollars and several hundred hours of experimenting, fine tuning, and refining, I discovered how remarkably simple the entire process of staying lean can be. Which also meant that I was finally able to end the pain and suffering of a€?dieting downa€? once and for all.
Simply put, Macro-Patterninga„? is a simple way for you to outsmart your metabolism by using various types of lower carb deplete days in a strategic sequence during the week to triple the effectiveness of exercise and burn more fat a€“ while using a variety of higher carb and cheat days on other targeted days of your week to simultaneously keep your metabolism humming along and gaining lean, toned muscle tissue.
This is the secret to helping you continuously overcome the a€?Adaptive Responsea€? that stops you from losing weight a€“ while keeping it simple and fun at the same exact time. Simply put, almost every low carb plan and diet on the planet doesna€™t address life WITHOUT dieting.
They dona€™t take into consideration that eventually youa€™re going to say, a€?screw ita€? and stop obsessing with food, party a little on the weekends, and live it up at social functions during the week.
After all these years, I would have to be a complete idiot not to recognize that everybody who wants to burn fat and get super lean still wants to have a freakina€™ life while they follow a structured nutrition plan! As youa€™re about ready to discover like I have, with the 14 Day Rapid Fat Loss Plan it IS possible to stay lean and still have a fun life! Ia€™m sure youa€™d agree with me that getting the body you want and staying lean is a journey, not an event. So why not find a system and program thata€™s actually fun to follow and can fit into your normal lifestyle?
After all, other fad diets just disappoint you once you lose the weight (IF you even lose the weight). You get to rotate and strategically move around cheat foods and your favorite high carb snacks so that you can party with the best of them and not throw your plan out of whack one iota. Before I reveal how you can apply these powerful fat burning secrets on your body, ita€™s crucial to understand that therea€™s a specific pattern to how your metabolism responds to food intake so carb cycling can work on your body properly. Just remember that your body is always trying to evaluate and adapt to how much energy youa€™re taking in (calories and macro-nutrients) vs. To survive, your body has to keep the amount of energy it takes in and the amount of energy it expends in balance. Remember, the minute your body thinks you're on a diet, it will do anything and everything it can to hold on to as much fat as possible because it knows you're going into starvation mode.
Your brain will send the rest of your body a signal to conserve energy for the coming dry spell.
If youa€™re reading this, you probably already realize that lowering carbohydrates can facilitate more fat loss.
And ita€™s exactly why a€?Adaptationa€? or the a€?Adaptive Responsea€? can be your #1 enemy when youa€™re trying to burn fat.


This is where we bring in carb cycling to help you bust through adaptation by manipulating your metabolism.
As you can see, if you really want to achieve maximum performance and insane fat loss, you must overcome the Adaptive Response of low carb diets by skillfully manipulating your metabolism in an unfair (but healthy) manner.
So - how can you metabolically manipulate your metabolism for crazy fat loss with carb cycling to overcome the adaptive response? Macro-Patterninga„? is the simple process of carefully regulating and alternating protein, fat, and carbohydrate intake to combat your body's adaptive response to your eating patterns.
Glycogen (in case you didna€™t already know) is just a fancy word for the stored energy that comes from carbohydrate consumption. In almost all cases, your body automatically chooses carbohydrates rather than fat as its main source of energy because the second carbs enter your mouth they instantly become available and ready to use. Remember, your body is still functioning even when you're not putting food in your mouth, and the next source of fuel it taps into is the glycogen stored in your body's muscles and liver.
Only when glycogen stores are low - from reducing carbohydrates or creating an energy deficit through exercise (or both) - will your body find and use excess fat for fuel. When we live our everyday lives haphazardly or even when wea€™re trying to be healthy, we tend to consume the wrong kinds of carbs, at the wrong times, and in the wrong amounts. In other words, if youa€™re not consistently burning off more carbohydrates than youa€™re taking in, your muscles will a€?fill upa€? with glycogen. By cycling your carbs and Macro-Patterninga„? your food intake you can easily limit and take total control of fat spillover. But by incorporating specific days within your plan where you intentionally raise carb intake youa€™ll a€?sparka€? your metabolism, keep all your fat burning hormones at optimal levels, and prevent the breakdown of lean precious muscle tissue.
Additionally, this is a great way to plan out social events or other days of your week where you want to intentionally take a break from dieting. Plus, if youa€™ve EVER dieted real hard, been up and down on the scale from yo-yo plans, or youa€™ve been living and eating unhealthy for any length of time, the likelihood of your metabolism being severely damaged is VERY high. Thata€™s why the 14 Day Rapid Fat Loss Plan is not designed to be a quick fix or a dieta€¦ita€™s a solution. If youa€™re one of those people who might be a€?on-the-fencea€? about this approach, here are a few success stories of other regular folks just like you who have radically altered their bodies through this efficient system. Everything is laid out and hea€™s made the 14 Day Rapid Fat Loss Program literally a€?dummy proofa€?. If anything, I think my thyroid began to slow and my hormones have been suppressed due to constant low carb competition diet, and I wasn't mixing up cardio enough like you teach with your sequencing and bursting. So if you really want to end rebound weight gain once and for all and youa€™re tired of suffering through restrictive crash diets that ruin your metabolism, youa€™re not all alone on an island. Simply put, the 14 Day Rapid Fat Loss Plan will give you the flexibility to eat the foods that you love while strategically using carbs, and all your favorite cheat foods, as way to rapidly speed up your metabolic rate, preserve lean muscle tissue, and burn an INSANE amount of fat a€“ all while giving you unstoppable energy. And today youa€™re going to uncover the research-proven Macro-Patterninga„? tactics and the results driven carb cycling meal plan and exercise routines that will melt ugly fat off your body WITHOUT making you feel like your missing out on all the fun things in life. After all, who doesna€™t want a rational and sane way to look better, feel better, and have more energy, increase their self esteem and pretty much improve every other area of their life? And thata€™s exactly what happens when you use the 14 Day Rapid Fat Loss Plan to accelerate your fat loss in healthy and sustainable fashion. Most so-called a€?healthya€? desserts, which youa€™ll find in any grocery store, are labeled a€?low fata€? which means theya€™re packed with sugar. Unfortunately, a€?sweet treatsa€? like this end up making you fat and theya€™re terrible for your overall health. But what if you could enjoy delicious desserts without a care as to how it might affect your waistline or fat loss during your 14-day journey? If you want to achieve 14 days of your fastest fat loss ever AND indulge on sweets then I have some great news for you. This Fast Start Bonus contains 14 delicious and healthy desserts that work in synergy with your Food Macro-Patterninga„? meal plans while you experience 14 days of your fastest fat loss ever. And for anyone who picks up the 14 Day Rapid Fat Loss guide today, Ia€™m going to give you my 14 Fat Burning Desserts guide for FREE. Ita€™s different, ita€™s unique, ita€™s fun, ita€™s strategic, and it overcomes every hormonal obstacle directly related to intervals and cardio. A 14 day proven and effective exercise schedule laid out synergistically to work with carb cycling for rapid fat loss so that all your favorite cheat foods are a€?partitioneda€? (stored) inside your muscle tissue a€“ INSTEAD of a€?spilling overa€? and being converted to fat.
Access fat and calories up to 300% faster and get more results in 20 minutes than a full hour of traditional exercise with this one simple trick.
95% of the population does NOT address the mental obstacles that BLOCK their ability to stay motivated and follow through with a plan. This section is truly the a€?difference makera€? that will KEEP you on track during and after your 14 day journey.
Youa€™ll get both carb loading and carb de-loading recipes so youa€™re not eating the same olea€™ same olea€™. Those of you whoa€™ve experienced our recipes know already that eating for fat loss CAN be tasty. Ita€™s a short AND long term solution that will allow you to melt off stubborn body fat like nobodya€™s business a€“ all while eliminating the nagging headaches associated with traditional low carb and crash diets. But if youa€™re willing to put forth some consistent effort, then the 14 Day Rapid Fat Loss Plan is the breath of fresh air youa€™ve been looking for. But I also understand that you may still be a little a€?skepticala€? which is completely normal. We guarantee this solution will change your body and your life, and if it doesna€™t deliver on ita€™s promise after you follow it, you get all your money back. If you're like most dieters and exercisers out there, the older you get, the HARDER it becomes to get the body you want and the harder it becomes to burn fat. It ends up being a vicious cycle and every day becomes more of the same fat loss frustration.
And that's exactly what we're going to show you how to do inside the 14 Day Rapid Fat Loss Plan with Macro-Patterninga„? and Interval Sequencing. The 14 Day Rapid Fat Loss Plan is proven carb-cycling system that alternates your pattern of eating macro-nutrients by integrating Deplete Days along with higher carb Baselines Days and Cheat Days to help you a€?outsmarta€? your metabolism and conquer any a€?dieta€? plateau while STILL enjoying all your favorite foods.
The secret is called Macro-Patterninga„? and it reprograms your body and metabolic triggers so fat is ALWAYS your a€?go-toa€? energy source. And when you time your carbs strategically with the right exercise protocol youa€™ll know, for a fact, every time you go to put time and energy into your plan, youa€™ll be burning fat and creating the maximum synergistic effect between food and exercise. Q: Will I have to deprive myself of my favorite foods and feel miserable from being carb depleted and calorie restricted all the time?
Q: Is this plan something I can only use once, or can the 14 days be used over and over again?
If you look above you probably saw Erin Nicole and Tara Arellanoa€™s testimonial a€“ one is a local Channel 7 celebrity and news reporter and the other is a pro fitness model who were both already in great shape, but still managed to take their training, nutrition, and their bodies to the next level by using the 14 Day Rapid Fat Loss Plan. So whether your goal is to lose the last 10 stubborn pounds or you have 50 pounds to lose, the 14 Day Rapid Fat Loss Plan will work. Q: I want to get started now; do I have to wait for you to deliver me all this information physically before I get started? Q: Ia€™m not a spring chicken anymore; will this program work if Ia€™m in my 40a€™s, 50a€™s or 60a€™s? Although the 14 Day Rapid Fat Loss Plan is designed to help low carb and crash dieters overcome the a€?adaptive responsea€?, it actually works just as well a€“ if not better a€“ on beginners because they havena€™t radically altered and damaged their metabolisms from low carb or trendy diets. Q: What if Ia€™m a woman who has hormonal imbalances, will this program work as quickly for me as it does for men? Listen, if you follow the 14 Day Rapid Fat Loss Plan just like wea€™ve laid it out for you and youa€™re not floored by the results and this way of living, just contact us and wea€™ll refund every penny. Not only do we live this lifestyle and personally walk our talk, we stand behind our product as the most fun, flexible, and powerful way to burn fat a€“ fast, while still enjoying your life on a daily basis. Compared to carbs and fat, gram for gram protein is the most satiating macronutrient out there. Hydrating, vitamin-rich, and loaded with antioxidants, they’re packed with nutrients that heal the body after a hard workout and boost immunity to prevent disease. Whole-grain, fiber rich starches are absolutely essential to your meal prep and maintaining energy levels throughout the day.
In the mornings before work, you can easily put chicken, beef, or your favorite protein in it with a low-calorie liquid (think low sodium chicken broth) for an awesome braise that will be ready by the time you come home. Rice cookers are another fairly inexpensive tool to cook rice that requires minimal effort to operate. There’s (almost) nothing worse than when you’re in the middle of a meal prep session only to find that you’re missing an important ingredient.
It might take some getting used to at first, but once you’ve developed a consistent system that works for you, you’ll definitely enjoy the convenience of this meal planning strategy.
Devoted to democratizing health, Taji believes that anyone CAN live a healthy lifestyle regardless of medical condition, career, budget or other secondary factors.
I decided to throttle my caloric intake down to an average of 1,000 calories for exactly 30 days.
I’m just going to stay at 1,000 calories until April 17th and see how I end up looking.
The body doesn’t require nearly as many calories as you become lighter but this is still always a challenge to maintain. This blog is how I do it, with a focus on intermittent fasting, nutrition and exercise for maintaining muscle while losing fat.
What if you could strategically eat carbs and cheat foods as your best fat burning friend and rid diets from your life a€“ forever?
I had just finished dieting down and low-carbing myself to death a€“ like I always HAD to do, so I could get lean enough to get some new fitness modeling photos taken. I had literally given up all the fun stuff in my life and sacrificed some very important priorities that I shouldna€™t have.


Month and month after month - I was like a mad scientist who was determined to find a permanent solution. Thata€™s what the 14 Day Rapid Fat Loss Plan brings to the table and makes it completely unlike any other fat burning nutrition plan on the planet.
The secret to conquering the fastest fat loss possible is to manipulate where your body gets its energy, and trick it into using fat as its energy source.
When this happens, every time you consume carbs (unless youa€™re burning them off with strategic exercise) they start to a€?spillovera€? and automatically be stored as fat. This also gives you a huge psychological advantage and greatly increases your chances of fat loss success by being able to stick to your plan.
Then I found macro-patterning and finally discovered how to be a real fat burner and a fun way to eat clean as a way of life.
As soon as you put this system to work on your body, youa€™ll instantly realize ita€™s like hitting the bulla€™s eye of your body and life. And even though the a€?low carba€? options might have less sugar, they use chemical-laden, artificial sweeteners that taste horrible along with obesity additives that block your fat loss. Therea€™s simply no recipes or cookbooks for creating delicious desserts with all-natural, low glycemic ingredients. And most of us simply do not have the willpower to resist decadent creations that make our mouth water. The only way you can get your hands on it is by picking up the 14 Day Rapid Fat Loss guide today. If you miss this information then youa€™re only addressing half the fat loss equation and I can almost guarantee youa€™ll fall short of your desired outcome. Although this 14 day system works fast, ita€™s not another a€?quick fixa€? or a€?short cuta€?. Otherwise there wouldna€™t be hundreds of people who transformed their bodies first hand through the Macro-Patterninga„? lifestyle. If you follow the 14 Day Rapid Fat Loss Plan exactly as wea€™ve laid it out for you, and do NOT burn off more fat than you thought was possible to burn, while still enjoying everyday life, just contact us and wea€™ll refund every penny.
Dona€™t forget, with our Iron-Clad, 100% Money-Back Guarantee, wea€™re giving you a full 60 days to maximize your fat burning potential and discover what so many others have a€“ a way to a€?outsmarta€? your metabolism and burn an INSANE amount of fat without the pain and suffering of dieting down. Not only does this approach reset your fat burning hormones, but youa€™ll finally be able to avoid all the pain and suffering associated with low carb and crash diets.
In fact, youa€™ll be required to use your favorite cheat foods at least one or two days of EVERY week as a primer to burn more fat. This entire system will be instantly available for you to download right after your purchase. In fact, this program is specifically designed to help women (and men) overcome the hormonal obstacles that typically BLOCK fat loss.
Meal prepping is the NEW fast food for health-conscious clean eaters. Tackle the basics with our simple, easy to understand guide to meal prepping like a pro. Besides being slightly jealous of their shiny plastic containers filled with yummy, lean food, I was inspired by these photos to start my own meal prep. Feel free to make substitutions as needed if you follow a diet that’s raw, vegan, gluten-free, pescatarian, etc. Protein also helps build lean muscle, burn fat (through thermogenesis), and replenish your muscles after an intense weight-bearing workout.12 How much you’ll need depends on your caloric requirements and performance goals, but for most people, aim for at least 15 grams per meal.
Leafy greens like spinach, kale, bok choy, fresh parsley, cilantro, collard greens, and tons of other veggies are fantastic choices. With plastic containers, you can easily take food from fridge to microwave to meal time in a few minutes. If you work at an office, chances are you have access to a fridge where you can store your food.
Scavenge the internet and you’ll find thousands of recipes for really innovative meals that are clean and lean. Bottom line, figure out what you’re going to eat that week and what basic meals you’re going to rotate around. Instead of always eating pork and quinoa, try adding cilantro, beans sprouts, and snow peas for an Asian inspired stir fry.
Besides contributing to Lean it UP, Taji has been published for her health and fitness advice in journals like Thought Catalog. Even when your goal is to get ripped and lean you need carbohydrates for fuel and energy during your workout. I performed one cardio session on the 23rd and all the while I was on the treadmill, I was questioning the necessity and effectiveness of what I was doing – does excess calories and cardio have an advantage over simply limiting your calories? I’m going to construct a test and see if there is any noticeable difference in my body composition when getting 1,000 calories a day for 30 days as compared to 2,000 a day and burning 1,000 a day with exercise. I was 160 (on average) last summer, as well, and this is my preferred summer weight, as it lets be be lean all through the summer. 170 still allows for a pretty satisfying amount of food and this weight is probably the best place for me. It had been 10 years since I placed 1st Runner-Up in the worlda€™s largest body transformation contest: Body for LIFEa„?.
The results were amazing so I decided to get a little more serious and tried Shauna€™s 7 Day Diet. It makes me a better wife, a better mom, and a better friend because I have a structured plan to follow. Even though I've been competing for a while and always did carb cycling and cardio intervals, I never took it to the level of Macro-Patterning and Metabolic Bursting!
I'm looking forward to using your Macro-Patterninga„? and exercise strategies to help me shoot for a win this year! It can and will produce the mind blowing results youa€™re looking for, but a€“ you still have to bring your game to the table. Most diets and weight loss plans set you up for failure by running your straight into a wall. Each day is designed to prepare your bodya€™s fat loss systems for the next day a€“ to enhance its effect. Wea€™ve even had several dozen people as late as their 60a€™s and even 70a€™s use Macro-Patterninga„? to experience their own personal transformation. Great sources of animal protein include chicken, beef, pork, seafood, low fat cottage cheese, and whey protein powders.
Also don’t be afraid of non-green veggies like bell peppers, carrots, mushrooms, cabbage, etc. The convenience of plastic containers is honestly why meal prepping for the week has become such a practical strategy for eating right and staying on track. When you come home from work, simply turn your rice cooker on and within 30-60 minutes you should have fluffy and perfectly cooked rice.
If you know that you’re going to be consuming eight meals that each include ? a cup of rice, cook all four cups at once.
With all the different proteins, carbs, and veggies you’re preparing, there are a ton of different combinations you can make to keep you from getting bored (and maintain a variety of nutrients in your diet). Taji has been supported by numerous health and fitness companies such as Navitas Naturals, Glutino, and Holystic Hut. Examples of good carbohydrates for your muscle building diet include whole grains, sweet potatoes and whole wheat pasta.FatMany people are wrongly advised to stay away from fat in their muscle building diet because fats are so calorically dense (9 calories per gram). Thata€™s why over 95% of people who a€?dieta€? gain all (or more) of the weight back within about one year of losing it. Shaun has shown me a proven system and I tell everyone about this amazing gift he has given me. These efficient workouts simultaneously stimulate both Type I and Type II muscle fibers to help you gain lean muscle while shedding off stubborn a€“ hard to get rid of body fat. Your cheat days will actually reset your metabolism to be a super fat burner the other days of the week.
You can also use the 14 day cycle after youa€™ve fallen off track to get your bodya€™s metabolic triggers in place for another bout of rapid fat loss. After many attempts and several weeks of totally failed meal prep, I’ve finally figured out a fool-proof strategy, including what foods to eat, lean cooking techniques, and the right equipment to simplify the process. Use this guide to quickly AND easily prep for an entire week of clean eats. Use our guide for a complete list of protein foods, including the top options for vegetarians and vegans.
Challenge yourself to see how many different meals you can make with only a handful of ingredients. I don’t quite look ripped either but I can live a much more normal life in terms of eating out once in a while and enjoying food and I can still shed my shirt at the pool without feeling embarrassed. Despite the little extra suffering, I usually stay at 160 all summer long and it’s worth it to me. This way youa€™ll be able to indulge without ever having to worry about falling off track or sabotaging your results. Ita€™s the only plan in existence that is set up to OVERCOME the a€?adaptive responsea€? associated with diet and exercise. Vitalstrength TAKE CHARGE OF YOUR FITNESS NOWJoin thousands of other members and get our monthly Fitness Tips Newsletter for free training, meal and nutrition tips.
The hormones only get jacked up after prolonged caloric restriction and 30 days at 1,000 calories just isn’t enough to cause a problem with me.



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