cut the fat FOCUS FITNESS 1 week to cut the fat

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1 cut the fat 1 week to cut the fat This is NOT going to be easy so there are a few things we need to cover before we get started. First off, you need to be doing this for YOU. This has to be your decision and you have to be 100% dedicated to it. Next, you have to stay FOCUSED!!! There will be temptations around every corner but you have to turn them down. If you really want this it will not be that hard, just keep reminding yourself that the few minutes you enjoyment you get out of that food will make you feel lousy ten times as long as that enjoyment lasted. If you always keep that in mind, you will not have a problem staying away from those bad choices. Don ts 2 Do s 2 Drinks 2 Fasting 3 Recipes 3

2 Let s go over what not to have. If you re not sure which type of dairy you shouldn t be eating well here you go; don t Processed Foods Legumes Peanuts Cereal Grains Dairy Refined Sugars Potatoes Salty Foods Refined Vegetable Oils Candy/Junk Food Butter, Cheese, Cottage Cheese, Non-Fat Dairy Creamer, Skim Milk, 2% Milk, Whole Milk, Dairy Spreads, Cream Cheese, Powdered Milk, Yogurt, Pudding, Frozen Yogurt, Ice Milk, Low Fat Milk, Ice Cream You might think fruit juices are okay but really they are loaded with sugar (fructose) so stay away from these. They will throw all your weight loss goals off. Avoid all legumes, some you might think are healthy but when you are trying to burn fat they can be detrimental for you reaching your goals. All Beans, Peas, Black-Eyed Peas, Chickpeas, Snowpeas, Sugar Snap Peas, Peanuts, Peanut Butter, Miso, Lentils, Lupins, Mesquite, Soybeans, All Soybean Products CUT THE FAT PROGRAM

3 Things you ll be eating this week Do s Spinach Kale Broccoli Cauliflower Cucumbers Beets Peppers Zucchini Lettuce/Spring mix In Moderation: Strawberries Raspberries Bananas Pineapples Kiwis Peaches Pears Avocados Almonds (raw) Cashews (raw) Walnuts (raw) do s drinks water black coffee water tea more water CUT THE FAT PROGRAM

4 fasting I know this may sound scary, but you have probably done it multiple times without even realizing. Fasting is a great way to burn off body fat, all it takes is willpower and YOU have it!!! This type of fasting will last hours, including the hours that you are asleep. The clock starts an hour after your last meal. While fasting, you can have water with lemon, black coffee or tea. For the best results, you should aim for 18 to 24 hours. Science talk: After 16 hours, your insulin levels (a hormone that stores fat) will drop, but a hormone called glucagon will add sugar back in your bloodstream to prevent you from passing out. After 18 hours, your growth hormone will shoot up to maintain lean muscle and accelerate fat loss. This is why getting to/past that 18 hour mark is so important. Don t worry, during this short fast your body will not go after your muscle. That would only happen if you were to fast for longer than 36 hours. Now once you finish, you need to be prepared because after that long with nothing to eat you are going to want to grab the first thing within reach. Have something ready to go, maybe a salad or a smoothie off of this list. Don t go through all of that just to waste it by eating something crappy. You should fast at least 2 times during this week.

5 Recipes SMOOTHIES There's a fine line between smoothies and milkshakes so when you're making smoothies we stick with the healthy options. For this week you're go to is the green smoothie. This will maximize your fat loss and keep you lean. You should have these three times this week you or even up to 6 Green Smoothie Fill the blender with kale/spinach ⅓ cup of frozen berries (blueberries, strawberries, raspberries etc) ⅓ cup of water ½ of a banana 1 Scoop of protein powder Banana & Coconut Water Smoothie 1/2 banana, chopped and frozen 1/4 ripe avocado, pitted 1 small handful spinach 1 handful frozen berries 1 1/2 teaspoons shelled hemp seeds 1/4 teaspoon wheatgrass powder 1/4 cucumber, chopped 1 tablespoon raw cacao nibs Scant 1 cup coconut water or water, plus extra if needed Chop banana and place in a freezer bag. Seal and freeze overnight until solid. Put banana in blender with remaining ingredients. Blend until smooth and creamy, adding a little more water if necessary.blender with remaining ingredients. Blend until smooth and creamy, adding a little more water if necessary. Avocado and hemp seeds both deliver protein in this recipe by Christine Bailey, author of this month's smoothie recipe book, Supercharged Juice & Smoothie Recipes. The smoothie also contains raw cacao nibs and wheatgrass, which both deliver magnesium, a chemical element essential for energy production that athletes tend to not get enough of.

6 Recipes SMOOTHIES BERRY, FLAXSEED, POMEGRANATE Another recipe from Bailey's Supercharged, this one offers healthy fats, protein and a big brain-boosting benefit. Bailey spikes the smoothie with the ancient Chinese herb gingko, which may help improve cognitive function and prevent memory loss. 1 small handful blueberries, fresh or frozen 3 strawberries, stalks discarded, chopped 2 teaspoons shelled hemp seeds 1 teaspoon acai berry powder 1 tablespoon goji berries 1/4 teaspoon gingko powder 1/2 teaspoon flaxseed oil 1/2 teaspoon coconut oil 1/4 ripe avocado, peeled and chopped Scant 1/2 cup pomegranate juice, coconut water, or green tea Put all ingredients into a blender and blend until smooth and creamy.

7 Recipes SALADS Make the salad in a bigger size so you can store it in the refrigerator and take from it when needed. Making the dressings in a separate contain and pour onto the salad. Kale Salad 12 ounces organic raw kale 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice salt to taste 1/4 cup dried cherries DIRECTIONS: Add kale to large bowl and massage oil, juice, and salt into kale until it becomes shiny Super Salad 2 cups sprouts 2 heads butter leaf lettuce 4 cups baby kale Strawberries, sliced 2 cups spinach 2 cups cucumber, chopped 1 red onion chopped 1/2 cup chia seeds Dressing oil and lemon DIRECTIONS: Mix all ingredients in a bowl. Serve chilled Broccoli Salad 5 c broccoli, chopped in ¼ pieces 1 apple, diced ½ c raisins ½ c slivered almonds, toasted ¼ c sunflower seeds, raw, shelled ¾ c carrot, shredded ½ c red onion, minced Dressing ½ c tahini 3 T lemon juice 2 T extra virgin olive oil 2 t apple cider vinegar ½ t chili powder ½ t maple syrup 1 t garlic, minced ¼ - ½ t salt ½ c water freshly ground pepper to taste In a medium bowl, combine dressing ingredients. Thin dressing with additional water, if you like. In a large bowl, combine broccoli, apple, raisins, almonds, sunflower seeds, carrot and red onion. Stir in dressing, tossing gently until well mixed. Season with additional salt and pepper to taste. The cut the fat program is provided for informational purposes only and is not intended as a substitute for advice from a physician or other healthcare professional. The cut the fat program has not been officially evaluated by the Food and Drug Administration, nor have the results of the cut the fat program been established as medical fact. Consult a physician regarding the applicability of the cut the fat program with respect to your individual health. Your physician should be aware of all medical conditions that you may have as well as the medications and supplements you are taking. If nursing please consult your physician before starting any restricted calorie plan. Ambaa 1211, LLC makes no warranties or representations regarding the results to be achieved from the cut the at program, and results are likely to vary from participant to participant. Furthermore, Ambaa 1211,LLC, is not at all liable for injuries or damage caused by following the cut the fat program.

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