Video

Transcript

hey guys so this is the webinar that

you’ve been waiting for

in this webinar were to talk about

extreme weight loss how to burn the most

fat despite having a slow metabolism so

it’s taking me a long time to

consolidate and make this really really

simple for you so I’m gonna walk you

through a step-by-step exactly what to

do and you’d want to use this if you

have a slow metabolism if you’re

plateaued it let’s say you’re going

through menopause or you have

hypothyroidism or you just want to lose

a lot of weight real quick if you

understand these principles you can lose

as much weight as you want it’s a bit

extreme but it’s also healthy so you

don’t have to worry about anything

related to your health it’s just a

little it’s gonna take a little more

discipline so I’m gonna pull up my

powerpoint slides here we go right here

alright so that’s just so good so let’s

just dive right in okay I have a number

of slides we’re gonna go through a very

a to be no fluff just you might want to

take notes okay so the first thing we’re

talking about is carbs there’s if you’re

new to my channel we’re gonna talk about

ketosis ketosis is basically fat burning

if you’re trying to lose weight of

course you want to focus on burning your

fat right not burning your muscles or

just sugar fuel or just water weight we

want to actually burn fat the way to do

it is you must drop your carbs now in

ketosis the range of carbohydrates is

usually between 20 and 50 grams per day

okay

but we’re going to do is we’re going to

bring it down to as close to zero as

possible and what I’m gonna do as I go

through this presentation is just give

you the key things that you can do if

you want to implement so there’s a lot

of different strategies you can combine

all of them are some of them but these

are the things that will help you lose

the most weight regardless of how slow

your

that was mints okay you may not need to

do this I mean as Extreme as I’m talking

about but at least you you can turn up

the dial as much as you want okay so we

want to get into deep ketosis that means

dropping our carbs as close to zero as

possible but maybe not zero because I’m

gonna recommend using lemon juice

there’s like very small amount of carbs

and lemons but it does have some there’s

a very small amount of carbs and eggs

it’s not going to be a big deal maybe

some seeds maybe there’s a little bit of

carbs and leafy vegetables but we want

to do this healthily because if you

don’t add some vegetables it’s gonna be

hard to get your minerals it’s gonna be

hard to get your fiber to feed the

microbes so I’m building in all the

safeguards to make sure when you lose

the weight you do it healthily and you

look good as you’re losing weight so you

don’t look like a crackhead you know

you’re looking all old and things so so

let’s just kind of dive in of course

there’s no limit to leafy greens of

course we’re not going to recommend corn

peas beets carrots tomatoes squash but

if your metabolism is fast you can

easily add tomatoes and squash carrots

and beets and peas but not corn

I just don’t recommend it because it’s

normally always GMO so

just kind of just get walk you through

the most important things avocados are

totally fine I would avoid berries okay

avoid berries all right I just want to

touch on one thing and it’s called

insulin resistance what’s behind a slow

metabolism metabolism where whereby

you’re trying to lose weight and then

you plateau and you cannot get below

that certain weight what’s stopping you

is something called insulin resistance

you have a problem where your body’s not

absorbing insulin that well and your

body makes too much of it so you have

too much insulin okay that’s that’s

really the problem and the presence of

that much insulin you’re not going to

lose weight and so we want to do is we

want to correct insulin resistance

there’s a couple ways dropping carbs is

one the other is feeding your microbes

in your gut you have about an hour 24 to

26 feet of intestines the last part

which is called the colon the large

intestine that has most of your microbes

probably like 95% of all the microbes

and that’s where all the fermentation of

the fiber occurs and these microbes eat

fiber and the fiber we’re gonna feed

them our vegetable fibers okay from

leafy green salads things like that now

that being said if you bloat with a lot

of vegetables of course kind of back I’m

assuming you’re not gonna blow

I do recommend consuming a lot of

vegetables like between 7 and 10 cups to

achieve your nutrient levels okay some

people can’t do that you have to work up

to it but I’m just gonna tell you one of

the reasons why to do that is to not

just for the deep potassium and

magnesium which will also lower insulin

resistance but the fiber feeds them

microbes and the microbes then give you

in exchange something really cool it’s

called butyrate

what does butyrate butyrate is a natural

compound that not only feeds the colon

cells and give you gives you energy

but butyrate also majorly helps you

restore your int normal insulin levels

so it’s very good for blood sugar

problem it’s really good to correct

insulin resistance okay that is why

we’re gonna do this okay so we got that

all right now protein okay I’m gonna

recommend moderate protein and that

means three to six ounces a protein per

meal

now with the ketogenic Plan the healthy

version I’m gonna recommend we always

have this confusion of protein and fat

what does it look like I’m gonna give

you a lot of examples so you can

visualize I think if you could see this

you can do it so I’m gonna actually show

you pictures in a second I’m gonna

recommend that you always consume most

of your felt with your protein together

in one food versus trying to add a lot

of extra fat with lean protein or

protein powder I don’t recommend that

pounds and there’s a couple reasons I’m

not going to get into it but it’s just

healthy if you eat it that’s one complex

and not do mean or low fat anything when

you go mean protein you spike insulin

more than the whole fat so the fat is

really really key so we want to do three

uh six ounces of protein per meal if

you’re a big person okay you’re gonna

need a little bit more maybe seven or

eight ounces if you’re gonna start doing

in a minute fasting which we’ll talk

about and you start doing less meals you

might need a little more protein as well

because that’s your only meal of the day

okay so I’ll show you as we get into it

the more protein that you consume now in

one meal the higher the insulin spike

and we’re trying to keep insulin below a

lot of this protein that you eat we’re

not a lot of it a good portion of it is

not used as calories as fuel it’s used

to repair about a tissue so we’re always

dealing with the ability to digest the

protein too and a quality source of

protein so salmon is a really good

quality fish other fish

eggs are really good grass-fed protein

is really good whey protein is not it’s

very low on the list okay okay so we got

into that let’s go on to the next one

salmon other fatty fish the best salmon

has omega-3 fatty acids one of the mega

3 fatty acids is called DHA it’s really

good for the brain okay it’s really good

to repair a damaged brain it’s very

important in a growing baby but a good

portion of the brain is made out of DHA

so you’re going to be very very safe if

you do foods with high amounts of those

omega-3 fatty acids compared to the

omega-6 fatty acids which is all the

seed oils and the vegetable oils like

the corn oils so soy oil that you get it

when you go out to eat or you know a lot

of recipes they have this vegetable oil

it’s not very good it’s very

inflammatory and it worsens the insulin

resistant situation DHA and omega-3

fatty acids improve the situation

sardines really good source of omega-3

hamburger do not get the extra lean

hammock or get the fattiest hamburger

you can eat that way you get your fat

with your protein it’s going to create a

lot less spike on your insulin okay so

just to hammer this home lean protein

spikes insulin more than fatty protein

okay I know of some of you’re saying

well what about the calories well we’ll

get to that in a second

alright eggs make sure they’re

pasture-raised eggs

okay organic eggs impossible versus like

pasteurized eggs you don’t want to get

that you wanna get it pasture raised

like chickens that go out in the grass

okay I get my eggs at the farmers market

and from smaller farmers okay duck eggs

are awesome

awesome if you can get those it’s the

yolks are huge very very good especially

for your liver by the way I personally

do four eggs a day I’ve been doing it

forever I’m not going to get into

cholesterol in this presentation you can

watch my other videos for that but

realize your body makes a good amount of

cholesterol like a lot so when you eat

more your body makes less okay

also cholesterol is needed for the

hormones cell membranes a lot of things

seafood very good very important for

trace minerals things like zinc selenium

these are minerals that will help with a

lot of different things but at the end

of the day we want you to consume foods

that supply all your nutrients okay and

trace minerals are a big one that’s

usually missing some of you are not into

consuming pork that’s totally fun you

don’t have to I believe from just my

personal feeling is that if you have a

high quality pork product it’s fine but

that’s just my own viewpoint so I go to

the farmers market and I find out what

these pigs are eating and I am I don’t

go to I don’t buy my my bacon from

7-eleven okay where the or the

supermarket that you know the process

section I don’t do that with the

nitrates and the sugars and all that but

the main thing is what they feed the

pork you know like they’ll do GMO grains

we don’t want to do that and if you if

you think pork is worse than chicken

I mean chicken is really really bad

unless it’s fed non-gmo food so as

you’re doing the beef in the pork and

the chicken whatever make sure you do

organic grass-fed would be better if you

do dairy make sure it’s grass-fed

organic very important so avoid the whey

protein powder chicken

unless it’s high-quality and also don’t

but don’t eat the chicken without the

skin you need that on I think the FATA

skinless chicken is like 13% which is

and there’s a lot of problems with that

um I’m not gonna get into it in this

video but I will have another video on

them okay Turkey to lean protein powders

at this point I would recommend them

lean fish get the fatty fish lean meat

including hamburger is out so we don’t

want to do that either alright so now

what to avoid in this program we’re

gonna avoid nuts they do have some

hidden carbs and basically I’m giving

you all the things that you should do if

you have some sluggish miss with your

metabolism you want to speed things up

okay so if you if you don’t have a crawl

with your metabolism you can do nuts but

I would cut them out if you’re having a

hard time losing weight you’d be

surprised how much weight you can lose

by cutting out the nuts first of all

it’s hard to digest okay plus they have

little more carbs and people are loading

up with nuts and they feel bloated and

it can definitely slow you down the

other thing too I mentioned dairy you

may want to just avoid all dairy at this

point what about some cream in your

coffee that’s gonna be fine it’s a very

small amount I mean if you have half and

half the amount of carbs you get is like

so tiny

if you better do your whole cream but

for the most part if you definitely

avoid yogurt milk kefir at this point

just because so many people have

inflammation from dairy some people some

people can’t digest it it could be

constipating some of the dairy does have

carbs and just to speed things up we’re

gonna avoid it

now I want to talk about fat but this

relates to protein because in nature

nothing ever comes exactly as fat

usually it’s a combination of fat and

protein but I want to talk about this

when you do a keto plan they talked

about seventy to seventy-five percent of

your total calories being fat now what

the heck does that mean I mean I’m going

to show you a bit like a visual of that

but we’re not even we’re not even doing

72

five percent at this point and the

reason for that is that this is more of

an extreme version of the Kido that I

recommend in my book this is mainly for

people that have that need the x-factor

that need to go they need something

stronger because there’s a plateau

they’re plateaued and they’re stuck okay

so if you go too high on your fat your

body will burn the fat calories possibly

more than your own fat okay that’s not

what we’re trying to do in the very

beginning I think it’s very important to

increase fat to be able to go longer

without having to eat because we’re

gonna implement and med fasting in a

second but but as you start adapting we

want to cut the fat down not til low fat

but to about 75 grams of fat or a little

bit less if you do that your body will

burn a lot more of its own fat if we go

too low on the fat you’re gonna end up

with deficiencies and all sorts of other

problems we don’t want to do that but I

want to just give you a total visual on

what this looks like okay so what does

75 grams of fat look like here’s an

example right here 8 ounces of salmon ok

this is like oh this is like your

protein and fat for one day ok 8 ounces

of salmon we got 2 tablespoons of butter

maybe you use it to cook something Mac

nuts which again we’re not recommending

to nuts but some people might be able to

get away with them out of all the nuts

to the macadamia nuts are the fattiest

so that would be a good thing and

they’re also low on the oxalic level so

they’re not going to actually aggravate

the many potential stone issues if you

are a stone former same thing with

pistachios but anyway this is what it

looks like right here ok here’s another

example 8 strips of bacon and just so

you know what I eat in the morning or

actually don’t need the morning my first

meal is like at 3 o’clock and I will

have my breakfast at 3 o’clock and I’ll

have 4 eggs and I’ll take one of those

packets of bacon and I’ll normally kind

of

in half and I’ll have half of that so

you might say wow that’s a lot of bacon

it’s actually a lot of fat cooks off and

it’s not a tremendous amount of protein

I mean it’s just it’s it’s something but

it’s not like what you would think

so here’s salmon I’m sorry the sardines

which is the high quality sources

omega-3 then make a coconut oil right

here and the brie cheese again for some

people

I wouldn’t recommend the brie cheese but

I just want to show you what’s 75 or 70

70 or 71 grams of fat looks like per day

just you can get it visualized visual

visual on this I’m gonna show you more

examples but I think it’s important for

it just to kind of get an eyeball

because when you do keto like some

people say oh my gosh I’m just living on

pure grease and and it’s all gonna be

just this huge chunk of fat no not

really

look at this 74 grams of fat 8 ounce

burger

brie cheese 1 tablespoon of olive oil

that you put that on your salad that’s

not a lot of fat ok here’s another one

we have tuna 4 ounces we got the bacon 8

strips got 2 1 1 egg olive oil 1

tablespoon little macadamia nuts it’s

not that much here’s another one

two tablespoons of butter we got 1/4

avocado and 8 ounce hamburger patty 35

grams so are you starting to see it’s

like this is not terribly a lot of fat

but it’s not low-fat either okay got

that here’s another one

we got two salad dressing two

tablespoons personally I do olive oil

and vinaigrette the solvent on my salads

and then I put a little Parmesan cheese

okay so a town salmon and then we got

two MCT oil I’m gonna recommend that you

probably not do mc2 MCT oil on this

initially um unless your metabolism is

fine because even though it turns out

the ketones and you’ll have a lot of

energy it might be a problem with you

tapping in your own fat however that

being said if you have a pre-existing

heart problem or a brain problem where

you have Alzheimer’s or Parkinson’s or

you have some type of a heart issue

NCT oil is awesome because it’ll give

you give your brain more ketones to use

directly and it bypasses this insulin

resistance and it feeds the cell

directly and you get lots more energy

and you’ll have a better output in your

heart you’ll be less tired - okay

coconut oil look at that all right got

got that keep it simple just trying to

make this simple as possible okay now

getting a minute fasting intermittent

fasting is another tool but here’s the

big rule do not eat unless you are a

hungry okay so many people are eating in

they’re not hungry

if there’s times you’re not hungry don’t

eat why because your body is eating your

own fat and as soon as you eat you’re

gonna stop that process so we don’t want

to do that we want you in fat-burning

24/7 okay so you started with three

meals a day

okay see this right here these spikes

insulin insulin insulin and then we have

we don’t have any snacks we’re adding

fat at the meal to be able to go longer

and longer now every time you eat you

trigger insulin so we want to keep want

to start working on cutting down the

frequency of eating over a graduate

period of time maybe two weeks okay but

if you start with three meals a day no

snacks and cut the carbs now your body

now it’s gonna drop insulin and you’re

not going to be as hungry so you can go

longer without eating so now you start

fasting okay so the ideal scene is to be

able to do this do three meals and then

you wake up in the morning and you ask

yourself am i hungry you go no don’t eat

and you keep pushing you’re your

breakfast further and further and

further and further until there is no

purchased and you get two meals lunch

and dinner okay you do that for a while

and then what you want to do with this

is you want to start pushing these

noodles closer and closer so eat later

because you’re not hungry remember

you’re you’re going you’re going and the

hungry eventually you’re going to be

going till maybe one o’clock and you’re

like well I’m not even hungry or maybe

even three o’clock I’m not even hungry

and then you’ll be hungry then you’ll

eat but let your body tell you when to

eat this is kind of a natural process of

adapting to your fat reserves an average

person who doesn’t have a lot of extra

weight to lose as a hundred thousand

calories of fat sitting on their bodies

okay so but the ideal is to go step one

and step two which is worse squishing or

earth

eating window to a four hour window okay

so one to five let’s see two three four

five yeah so four hours of eating right

here and then we got a 20 hour fasting

okay that’s going to be huge but some of

you might already be doing this and

you’re still not losing weight okay so

so you’re going to ask them what do I do

well I’m showing you all the strategies

one step at a time and then if it’s not

working for you but let’s Eider you

don’t have a gallbladder they took out

your thyroid to go through menopause you

died in your whole life you have no

metabolism and you’re exercising six

hours a day and you’re still not working

just stay tuned I’ll show you what to do

okay so I already said this okay

the best clue that it’s working is that

your hunger disappears okay if your

hunger is still there you still have an

insulin problem so as the hunger

disappears you know it’s starting to

work

ride the way it go as long as possible

until you’re at one meal a day

I have so many people right now that are

doing one in the day without any

probably feel great and they can lose a

lot of weight

most people some people can’t I’m gonna

tell you what to do you’re in that boat

but one meal a day gives you like 23

hours of fasting this is huge because 23

hours of fasting is going to give you an

amazing ability to repair and heal and

run your body on fat okay and you’re

gonna feel good you can have more energy

but some people are not going to be able

to do now so what they’re gonna have to

do is do one meal every other day now I

don’t recommend jumping into this get to

one meal a day and then just ask

yourself am i hungry and the answer is

no then don’t eat go another day without

eating

that will work for a lot of people that

just you what’s happening with the with

people that can’t lose weight even on

all mad which is one meal a day their

metabolism is wrecked I mean they did

something in the past you know screw

them up it could be severe insulin

resistance it could be some diabetes it

could be something when you do this

every other day eating you are going to

run you’re not starving you’re gonna run

off your stored fat a heck of a lot more

and that’s when you’re gonna start

seeing huge changes like huge changes do

I recommend it for everyone no but for

those people that need to do this it’s

an option I want I want to give you

tools so you know have a backup strategy

if something doesn’t work so this is

kind of a pie chart that I want you to

look at most keto plans have 70 or even

80 percent fat in this extreme plan it’s

fifty five percent fat and it’s thirty

nine percent protein so it’s a little

bit it’s adjusted okay so you’re doing a

little more protein a little less fat

because we want we want to tap into it

if we increase the fat a little bit more

and decrease the protein what happens is

we we don’t get the right ratios with

someone with the slow metabolism so this

is kind of a little kind of a hack of a

thing that I found that seems to work

notice that we have mandatory vegetables

in there to get okay with them with

fiber of course non starchy leafy greens

I’ve never met any person that had

slower weight loss by eating a salad

unless they had like some intestinal

bloating or something like that

which could be a situation notice that

the carb is 1% and I’m building that in

there because like maybe lemon water

which I recommend you take lemon juice

take the little juice like one ounce in

your water every day just to help you

with when you’re in keto ketosis some

people potentially have more uric acid

and the lemon juice will count on that

some people develop more stones the

lemon juice will help help you with that

if your stone phone former that means

that you have a situation where it’s

super concentrated urine and your

kidneys and that’s where you develop the

stone one very simple guarantee to

prevent a stone will just be to consume

minimally 2 litres of water a day it’s

not too bad 2 to 2 2 to 3 liters a day

of water and I recommend you exercise to

sweat as well but that fluid with some

apple cider vinegar with some lemon then

your kidneys will never have a super

concentrated fluid in there to velop

stones you’ll prevent the stones okay

little tip all right so all right we got

the carbs low we got protein we got fat

vegetables okay we’re not done yet we

have other tools that we can add

periodic prolonged fasting we talked

about intermittent fasting going one

meal a day and potentially one meal

every other day that’s one strategy but

there’s some other things you can do to

take it to the next level especially if

you have a let’s see it Alzheimer’s or

you have Parkinson’s or you have some

type of autoimmune condition or or you

just want to pick up the pace this is

very very very powerful because periodic

prolonged fasting can create increased

stem cells you can grow new brain cells

you can drop information like you’ve

never seen before in your body so every

so often maybe once a month you do a 48

to 72 hours

once a month powerful powerful

it’s very anti-cancer to tumors can’t

live on ketones by the way all right and

then you come weekends to do a 48-hour

fast of course if you’re doing ever the

other day you’ll probably hit that right

here won’t you but the point is you want

to do these periodic fast here in their

periodic prolonged fasting okay here are

some tips do it gradually because you

don’t know your your mineral reserve you

don’t know how many how much how many

vitamins that you’re deficient in sub

clinically or more nutrients or minerals

so you want to go into this kind of

gradually so you don’t like deplete

yourself this is why I recommend taking

electrolytes analysis B vitamins in C so

while you’re doing this just to make

sure you know and then you’re gonna be

fine there was a guy who fasted though

he took the record 384 days I think was

no food but he was medically supervised

but he took nutrients okay electrolytes

P vitamins sea salt so anyway do it

gradually add sea salts you need one one

teaspoon of sea salt per day count

average one teaspoon per day some of

this is going to be built in the food

but you need that okay you can even have

it to some water as well slowly not the

whole thing

also electrolytes I’m not biased and I’m

being sarcastic that I have the best

electrolytes out there but you might

want to try mine because it has a

thousand milligrams of potassium that’s

it’s in the form of citrate okay

which is really anti stone so it’s going

to combine with any potential oxalates

that you get from spinach or any other

food that you’re eating like almonds but

you’re not doing almonds but the point

is that it can actually counter

potential stones

it also has magnesium citrate in it it

has calcium citrate and medicine

chlorides in there is a sea salt but

it’s not big on sea salt so it’s not

like a salt replacement you just have to

add so it’s more ville

electrolytes and it also has trace

minerals in there so it’s it’s pretty

darn good no sugar no molten dextran

high quality stuff the B vitamins very

essential I recommend you get it from

nutritional yeast I do also have

something you could try itself it’s in a

tablet I take them I chew them they’re

kind of big tablets you can swallow them

to chew them but B vitamins are natural

get the one that’s unfortified here’s it

just a picture of mine you should only

use tablets non fortified but I did add

b12 and then this is the electrolytes I

have I have a a lemon raspberry flavor I

have a new one coming out which is

orange it’s really good it’s not I don’t

think it’s out yet it should you might

want to check by the time you’re

watching this I don’t know but there’s

two different flavors and then I’ll have

them in packs but you take one scoop

today and it gives you a lot of

potassium the minerals help with insulin

resistance as well here’s another hack

rotating the times you eat okay

so let’s say for example you have this

pattern and you’re eating one meal a day

at 6 o’clock well let your body tell me

what need may be the next day you’re

eating at night you’re doing one meal a

day let’s say at this point you’re not

doing every other day let’s say you do

three o’clock and then the next day you

do four o’clock next day and you seven

o’clock you can rotate that does have to

be at the same time if you rotate okay

and then you also stagger your prolonged

fasting so it’s kind of irregular it

really will help you lose even more

weight because your body gets so used to

this thing that it starts to adapting

you could start getting used to its are

slowing down so you want to kind of

surprise your body same thing with the

exercise you switch up your powder and

every so often and it’s called muscle

confusion apple cider vinegar very very

very very important to help with insulin

resistance it’ll help to lower insulin

and what you do is you take a tablespoon

I take two tablespoons I put in a big

thing of water and I usually drink my

good portion my water and one but it

really will help you

add lemon in there it can be just lemon

juice or an actual imminent stress

reduction okay long walks on the days

that you don’t work out are very good

for stress but I also have you can on

your own time watch I’ll do a search of

dr. Burke stress webinar I actually walk

you through five different techniques

that you can do on yourself

or get someone to do it on you to drop

your stress level then help enhance your

sleep okay because it’s all about

dropping course off but this is a good

video to watch on stress sleep if you

get more sleep

you have better insulin levels you have

better blood Sugar’s you’d be less

hungry you’ll lose more weight most the

fat is burned at night if you’re not

sleeping that could be the big reason

why you’re not losing weight I will say

though as you do this the requirement

for sleep goes down but it’s very very

important to get enough sleep so I would

if I were you I would try to get eight

hours okay can you take a nap to help

that absolutely but the sleep is going

to be key the stress reduction

techniques I show you will help enhance

the sleep going for a long walks will

help doing help to sleep the

electrolytes will help to sleep the B

vitamins help to sleep so a lot of

things will kind of come together for

you there are certain sleep aids that I

have online if you need them but you

don’t want to start taking melatonin and

that’s one being one taste exercise okay

there’s some tips with exercise I want

to talk about again we’re just gonna

combine all these different really cool

things exercise is only responsible for

15% of your weight loss so it’s not the

big thing but it does other things it’ll

start to build if you do regular

periodic exercise over time it creates a

lot of oxidative stress but your body

adapts and it starts to build up a

network of antioxidants

your body actually makes any accents a

bigger bigger group that will actually

protect the damage that even when your

cells are making from the exercise so

that’s one way to build up it’s called

your antioxidant Network I did a video

on that recently and I think it’s the

anti-aging video but exercise exercise

very very vital to just add to

everything I would highly recommend you

exercise in your fasting state when you

haven’t eaten that will spike growth

hormone okay so that’s one thing number

two the intensity exercise is what

spikes growth on them the more intense

the more growth hormone growth hormone

is the main fat burning hormone the

ideal best exercise to stimulate growth

I’m going to be sprinting sprinting is

very painful because it’s like an

explosive thing but if you could do

seven cycles of a thirty second sprint

that would be hot you might not be up to

it that’s fine do your bike do your

aerobic class spin bike let do something

that would be important you would spike

the most growth hormone okay let’s say

you spike the most growth hormone to

seven seven hundred percent more when

you’re sprinting that’s huge

most people have to gradually ease into

this yeah okay so use a full body type

exercise like burpees and planks and

plyometrics jumping rope spinning versus

like just weights here’s the thing when

you do fasting that can stimulate growth

hormone by 2,000 percent in men thirteen

hundred percent women so you can see

exercise is only seven seven hundred

percent but still we got a good

situation because we have this this

growth hormone that is into aging you

can start looking good as you losing

weight okay then we have interval

training which I recommend the magic

timeframe of doing interval trainings

between 20 and 40 minutes okay if you do

it longer you tend to lose your gains

because you overdo it and you over train

if you’re over the age of 40 you

definitely need to do two times a week

maybe once a week and gradually go into

it my wife and I were on fifty-fifty we

got 54 she’s 55 or 6 don’t quote me but

here’s the thing we work we we do

hardcore interval training twice a week

and on the other days I will work some

other muscles and things but I’ll do

cardio I’ll do the bike every other day

and so I’m doing hills or things like

that but it takes a while for your body

recover its best it’s best when you work

out to get to the point where you’re

doing it enough so you’re sore then wait

you fully recover then to do some

exercise and you’re trying to you’re

kind of halfway going through it you’re

not sore and you’re doing that more

frequently you’re not gonna see the

gains when I get sore okay so you have

to increase the intensity or maybe even

the volume okay guys I just gave you a

tremendous amount of summarized

information it might it might seem

simple but it took me a long time to

kind of make it simple I have this

entire program in a document that you

can download

it’s called t2 on steroids chichi chichi

and it’s an updated version from my

original one and I do charge for it it’s

very very expensive it’s a dollar and

the reason I do this because I just

don’t want to give every single thing

away for free I want you to at least

invest something so you’ll actually if

you invest in something you’ll actually

I found you’ll take advantage of it more

you’ll implement it more than if

everything is just giving tree so it

does cost a dollar you can go to dr.

brew calm and it’s just keno - on -

steroids okay so it’s dr. burr comport

slash key tip - on - terror is it should

be linked down below you can get the

summary sheet download it follow it get

all the details implement it it won’t

work and I’m telling you everything that

I’ve tried over the years after I’ve

been approached 29 years I personally

worked one

with over 40,000 people and I tried so

many different things this is the thing

that is the most powerful that you

should focus on the most now you have

the ability if you can go through this

to turn up the dial as much as you want

or down as low as you want because this

is strict this is extreme this is

hardcore so you might not be there with

your discipline but you might be like

really really good within a minute

fasting but you’re not perfect with the

carbs okay good well then do more and

more fasting or let’s say you’re not

really good at dinner fasting but you’re

good with the cars or let’s say you’re

not good with UNAMID fasting nor the

carbs then you’re gonna need to go

really quality food at least you’re

getting good quality food right so

anyway I gave you a lot of parts of the

parts of this puzzle now it’s up to you

to get started get started and please

give me your success story as well thank

you so much for attending this webinar

and I hope you enjoyed it and comment

below if you did enjoy it thank you