DAY 1
Welcome
Rules
Action Steps For Day 1
  •  Step 1: Watch the 'Welcome' video
  • Step 2: Watch the 'Rules' video
  • Step 3: Select an image to save to your phone
  •  Step 4: Download the MyFitnessPal app. I have provided a link to their website below but I recommend searching for the app on your phone. The free version of the app works fine, you do not need to purchase it.
  •  Step 5: Play around with the app today to get ready to record all your food and drink starting tomorrow morning.
  •  Step 6: Save this website so you can return each day.
  •  Step 7: Complete the form below before moving onto day 2
Tips for using MyFitnessPal
  •  Ask if you are unsure.
  •  Record all your food and drinks
  •  Record as you go throughout the day. If you leave till the end, it can be time consuming and easy to forget things.
  •  If your food/drink has a bar code then use the bar code option. This makes it super easy to enter.
  •  If your food/drink doesn't have a bar code, it's a little more tricky but you will soon get used to it.
  •  Sometimes you have to best guess portion sizes, if you are a few calories out here and there it is no big deal. Just be as accurate as possible.
Complete the following form before moving on to Day 2
CUSTOM JAVASCRIPT / HTML
So, I created 3 Simple Steps, that everyone of them could use…I call it: 3 STEPS - 0 EXCUSES
Step 1.

THE GIFT OF TIME: I have designed the workouts so they ONLY take 5 minutes of your time each day. No more giving up your favourite TV show or time with your kids to work out. 
Step 2.

REMOVE THE OBSTACLES: I have done ALL the work for you by removing All the obstacles.
No need to change into gym clothes, no need for equipment, no need to go to the gym, no need to find spare time.

Step 3.

BUILT IN DAILY PROGRESS: Instead of focusing on big workouts 5/6 days a week, I have designed each exercise to offer MAXIMUM benefit in a MINIMAL amount of time. This includes not only the physical workout but the motivation that comes from results. My Quick and Easy Workout will keep you consistent and on a path to a healthier you.
BONUS DAYS 21 & 30
HEALTHY CARB REFEED DAYS
Healthy Carb Refeed Days: Your Game Plan
  • NOTE: this is NOT a cheat day nor are these cheat meals. You will still be strict with what you eat, both in the amount of food that you eat, as well as the food quality and your calories and macros will be customized to you inside the program.
  • Your protein and fats will stay low while your carbohydrates and calories will be much higher.
  • Prepare to step up your game in the gym the next several days because all the new energy will go towards muscle-building and recovery.
  • NOTE: this is NOT a cheat day nor are these cheat meals. You will still be strict with what you eat, both in the amount of food that you eat, as well as the food quality and your calories and macros will be customized to you inside the program.
  • Your protein and fats will stay low while your carbohydrates and calories will be much higher.
  • Prepare to step up your game in the gym the next several days because all the new energy will go towards muscle-building and recovery.
Interestingly, increasing your calories with these refeed days actually HELPS you to lose weight. 11

Without boring you with the science, as you diet, your body’s leptin levels plummet which causes fat-burning to be dramatically reduced. This is because leptin exists to protect you from starvation. 12

As you eat more food on your healthy refeed days, your fat cells fill with triglycerides which causes leptin to be released into your bloodstream.
This causes increased fat-loss making refeed days the perfect addition to The 30-Day Metabolic Reboot!
STRENGTH TRAINING DAYS
GET STARTED TODAY AND IN
30 SHORT DAYS EXPECT…
  • To wake up VISIBLY leaner and tighter (HOLY! Is that really me?)
  • Fuller and harder muscles (confidence is at new heights!)
  • Eye-popping ab definition (triggering envy from buddies!)
  • New levels vascularity everywhere (tells the world you’re bad ass fit)
  • A chiseled jawline (the sign of a powerful man)
  • Fully visible or emerging V-Lines (ladies LOVE these)
  • A rush of libido-boosting juice (your lady better get ready)
  • A new step in your walk (you know eyes are on you now)
  • To wake up VISIBLY leaner and tighter (HOLY! Is that really me?)
  • Fuller and harder muscles (confidence is at new heights!)
  • Eye-popping ab definition (triggering envy from buddies!)
  • New levels vascularity everywhere (tells the world you’re bad ass fit)
  • A chiseled jawline (the sign of a powerful man)
  • Fully visible or emerging V-Lines (ladies LOVE these)
  • A rush of libido-boosting juice (your lady better get ready)
  • A new step in your walk (you know eyes are on you now)
Scientific References:
Hussein M Dashti, MD PhD, “Long-term effects of a ketogenic diet in obese patients”, see also PubMed PMCID: PMC2716748
Roger Collier, “Intermittent fasting: the science of going without”, see also PubMed PMCID: PMC3680567
Yehuda S, Rabinovitz S, Mostofsky DI. Essential fatty acids are mediators of brain biochemistry and cognitive functions. J Neurosci Res. 1999;56:565–70. [PubMed]
Antonio Paoli, “Ketogenic Diet for Obesity: Friend or Foe?”, see also PubMd PMCID: PMC3945587
Gary D. Foster, Ph.D., Holly R. Wyatt, M.D, “A Randomized Trial of a Low-Carbohydrate Diet for Obesity”, The New England Journal Of Medicine
Anssi H Manninen, “Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets”, see also PubMed PMCID: PMC2129158
Adam-Perrot A, Clifton P, “Low-carbohydrate diets: nutritional and physiological aspects.”, see also PubMed PMCID: 16436102
Jim Stoppani, Timothy Scheett, “Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss”, see also PubMed PMCID: PMC3313152
Olga Carlson, Bronwen Martin, “Impact of Reduced Meal Frequency Without Caloric Restriction on Glucose Regulation in Healthy, Normal Weight Middle-Aged Men and Women”, see also PubMed PMCID: PMC2121099
Li‐Qiang Qin, Pengcheng Xun, “Higher Branched-Chain Amino Acid Intake Is Associated with a Lower Prevalence of Being Overweight or Obese in Middle-Aged East Asian and Western Adults”, see also PubMed PMCID: PMC3021443
Weigle DS, Duell PB, “Effect of fasting, refeeding, and dietary fat restriction on plasma leptin levels.”, see also PubMed PMCID: PMC9024254
Yingjiang Zhou and Liangyou Rui, “Leptin signaling and leptin resistance”, see also PubMed PMCID: PMC4069066Join us, right now.