How to Get Your Guy Back in As Little As 7 Days eBook .pdf



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Auteur: John Alexander

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This course is divided into 4 parts:
Part 1 – Introduction to the System and the First Step
How I can help you. Your first order of business.
Part 2 – Relationship and Break-Up Myths, Mistakes and Successes
The Post-Mortem: Diagnosing what went wrong. Common mistakes women
make after a break-up. What keeps a man interested in a relationship.
Part 3 – The “New You Keys”
Becoming the best person you can be. Reclaiming happiness. Becoming
attractive to men (including your ex).
Part 4 – The Re-Connection Process
Putting everything into motion. Drawing your ex irresistibly back to you like a
magnet. Keeping him once he’s back.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

Part 1: Introduction to the System and the First
Step to Getting Your Guy Back
Congratulations on getting this guide. Now take a deep breath. If you shed
another tear, make it a tear of happiness, because you will get through this,
and it will take only a few weeks. (Maybe much less than that.)
All I ask from you is that you:
1. Follow this manual step by step, without straying from or second
guessing the blueprint I set out for you.
2. Give it your full effort.
Is that a deal? Okay, great.

How I Can Help You
I believe I have unique insight into male psychology when it comes to
relationships because of the position I am in – I am a dating and seduction
coach for men and wrote a bestselling "underground" book called How to
Become an Alpha Male.
As part of my job, I offer the men who buy my programs the chance to
consult with me about the issues they’re having trying to attract women.
After many thousands of consultations I’ve done with men over the past six
years, I’ve gotten some very keen insights as to how the male mind works.
I believe this puts me in a much better position than most male authors of
advice books for women. I am not going to give you my personal beliefs
(which is what most male authors are really doing). Instead, I’m going to
give you the very core of the male mind, as I've seen it in action in
thousands of men.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

I’m going to give you the tactics, techniques, and strategies that will give
you the maximum odds of getting your man back.
A few years ago, I wrote a guide called How to Get a Girl Back in 30 Days
or Less, and I was shocked at the flood of emails from women asking how
to get their men back. I had never considered giving advice to women, but
with such demand for me to write that book, how could I not get to work on
it?
Since then I’ve worked closely with dozens of women to devise this system.
That means the tactics, techniques and strategies you’re about to discover
have been thoroughly “field-tested,” to verify how well the system works in
the real world. Results have been nothing short of spectacular.
So I can promise you this course will work for you. It’s based on innate and
uncontrollable instincts in your ex-boyfriend (or ex-husband, depending on
your situation), which is why it is the closest thing to foolproof you’ll ever find
in this world.
By the way, you may notice this guide is different from other books on this
subject that you may find in the bookstores. All the others I have seen seem
to be focused on “getting revenge on that bastard,” and things of that sort.
That is not our goal here.
I also want you to watch out for generic “How to Get Your Ex Back” ebooks,
supposedly applicable to either sex, pitched by Internet marketers. They will
not work.
While there are a lot of similarities between what works to get your woman
back and what works to get your man back, there are significant differences.
Almost from birth, men and women are socialized differently and raised
differently, and they have different styles of communication and social
interaction.1
So, rest assured, what you’re getting from me is not a bunch of plagiarized
crap thrown together by an Internet marketer out to make a fast buck.
1 If you’re interested in reading more about the research that’s been done on this subject,
I recommend You Just Don't Understand - Women and Men in Conversation by Dr.
Deborah Tannen.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

Instead you’re going to learn exactly what works from someone who’s spent
many years studying dating and relationships full time.
This is a practical, get-to-the-point kind of guide. Most importantly, I’m going
to be focused on results. You bought this guide because you want your boy
back, so that’s exactly what’s going to happen.
You’ll discover what makes a successful relationship and how to keep your
guy attracted to you. That way, you’ll make sure that once he does come
back, he’ll stay with you forever.
By the way, this may sound weird right now, but at the end of the next few
weeks you might decide you don't want your ex back, even though you’re at
the point where you could easily get him back. Maybe because you've met
someone better, or because you’ve just got too much going on in your life to
worry about him any more. Whatever the reason, this of course would be
another type of success for you!
And now, without further ado, let’s get started....

Your First Order of Business
Cut off all communication with your guy right now. You’ll send him a note -which I’ll describe in a moment – and that will be your only direct
communication with him for seven days.
Here’s why: First, cutting him off turns the tables on your interactions with
him. Right now you’re the one pursuing him. He is the prize, not you. By
cutting him off using the method you’re about to discover, you turn him into
the pursuer and yourself into the prize.
Second, if you communicate with your ex too soon -- before you know what
you’re doing, before you've put your life back together, before you've
learned the secrets of how to attract him -- odds are you’re going to screw it
up.
Anything you did now would be out of desperation, and as a result you

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

would not keep him attracted over the long run. (Remember, your goal is not
just to get him back, but to keep him back.)
You see, even if your ex did give in and took you back in response to your
desperate begging, it would be under his terms, which means there would
be no guarantee he wouldn’t dump you again later when some other
woman came into his life. So break off all contact, and get up to speed
using this manual to become a woman with power.
Only then should you allow him to talk with you again.
Cutting off contact accomplishes three things:
1. It demonstrates that right now you’re unfazed by the break-up. This
will arouse your ex’s curiosity about how you could change your mind
so drastically. As you’ll soon find out, this emotion of curiosity will be
a powerful tool for you.
2. It gives you time to put your life back together, learn from your
mistakes, and work on what I call the "New You Keys." (You’ll learn
how to do all of this in a little while.)
3. It makes him receptive to re-opening communication with you – but
this time on your terms, not his.
Again, you’re going to cut him off from direct communication with you for an
entire seven days. It will be complete radio silence. He won’t hear a peep
from you for a full week.
Right now it’s Day 1 of your self-improvement journey. Three weeks from
now, you’ll be able to look in the mirror and see a completely different
person.
For the next week, your ex will not have the privilege of being able to speak
with you. This will drive him absolutely crazy. As time goes on, he’s going to
become more and more obsessed with you. And it all starts with the note
you’re about to send him.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

The Cut-Off Note
Mail him a handwritten note. No matter how bitter your break-up was,
there’s virtually a 100% chance a guy will read a note that’s handwritten. He
won’t be able to resist the curiosity.
(If, for some reason, you can’t get him a handwritten note, then send an
email or whatever. But again, the impact of a handwritten message is huge,
as you’ll see.)
Here are the exact don’t-make-me-think guidelines for a successful note:
1. Your overall goal for your note is to display calmness. When your exdude finds out how calm you’ve suddenly become about the breakup, it will throw him off psychologically.
2. Don't write anything clingy, whiny or nasty. You want to make it sound
like you’re cool with the situation as it is now, and make it clear he
has no effect on you any more. (You’re no longer head-over-heels for
him, he’ll think.)
3. Make sure the note is not argumentative, and doesn’t blame him for
what happened. Remember: you want him to think you’re fine with
the break-up. You want him to wonder what’s changed and what’s
going on with you. Arouse his curiosity.
4. Write the note fast and keep it brief -- definitely no more than two
brief paragraphs. The less said, the better. Although you want the
note to be legible, make it appear you scribbled it in a hurry without
putting a lot of effort into it.
5. Tell him you agree with his decision to break up with you.
6. Tell him that something big and exciting has just happened, and you’ll
need to tell him about it sometime.
7. Tell him that, for now, you need some time apart from him, because
you’ve all of a sudden become really happy in your new life.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

8. Close the note by saying, “Maybe we can at least be friends again at
some point.”
9. Leave the door open for friendship and don’t say anything permanent
like, “We’re finished.” Don’t allow your ex to let go of you completely.
10. Simply sign your name. Do not write a closing such as “love” or
“sincerely” or anything like that. You do not want him to know what
your feelings for him are. You want him to wonder
By the time your guy finishes reading the note, he will wonder what’s going
on. He’ll ask himself, "How is she moving on so fast?"
Trust me, men don’t deal well with ambiguity. They hate it when there’s
something they can’t figure out.
“Did she meet some new guy?” he thinks. “What the heck is going on here?”
This one simple note will all of a sudden make you unavailable to your ex.
You’ve now become a challenge for him. He has gone from being a special
man on a pedestal pursued by a woman, to being just a plain old, regular
guy who must now be the one in pursuit.
He is now cut off from the awesomeness that is you. Soon you’ll give him
the gift of being able to talk with you again, but not right now.

Why the Cut-Off Note Is So Effective
Surprisingly, experts on human emotion will tell you that curiosity may be
the strongest emotion there is. Your ex is going to be dying to know what
the “big and exciting” new thing in your life is.
(By the way, this will not be a lie you’re telling him. After you dive into the
New You Keys, which you’ll discover later in this course, you will have big
and exciting things going on in your life by the time you meet with him
again.)

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

The next reason the Cut-Off Note is so effective is that men hate being cut
off from someone. Loneliness is definitely a vulnerability in the male
psychology.
Let me explain. I want you to imagine what happens when you adopt a dog
from the local animal shelter. At the shelter, the dog had a roommate who
was his best buddy. He was also friends with many of the other dogs there.
Then, when you took the dog home with you, he became separated from his
old pals. Now your new dog is dependent on you for friendship. The new
friends he makes are usually through you.
Well, it’s the same way for a lot of men. The vast majority of the time, their
social network is intertwined with yours. After the break-up, a large
percentage of men find themselves without an adequate social network.
You’ve probably found that your man still wants to be “friends” with you.
Now you know why. It comes from the weakness of his loneliness.
Cutting him off from you takes advantage of this vulnerability.
Finally, the Cut-Off will make your ex receptive to meeting with you again
when the time comes. At this point he believes that you’ve all of a sudden
become okay with the break-up, and you just want to be "friends." This will
make it extremely easy to set up a meeting with him again after the period
of silence. (At the meeting, of course, you astound him with an attractive
New You, making him irresistibly attracted.)

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

Here's the most effective timeline for getting a man back:

Week 1
(Days 1-7)

Week 2
(Days 8-14)

Week 3
(Days 15-21)

Day 22
and Beyond

✔ Complete
radio silence.
✔ Work hard on
the New You
Keys.

✔ Don’t call him,
but he can call
you.
✔ Work hard on
the New You
Keys.

✔ Call him at the
end of the week if
he hasn’t called
you yet.
✔ Work hard on
the New You Keys.

✔ Meet with your
ex and astound
him with the New
You.
✔ Apply your new
knowledge to
keep him
attracted to you.
✔ Continue
working on
improving your
life in every way
you can.

What If He Tries to Contact You?
It’s possible that within a few days after he gets the note your ex will try to
talk with you. His curiosity is aroused, so everything is going as it should if
he sends you a text message like, “What’s this exciting thing going on in
your life?”
But do not return his calls or reply to his emails or text messages -- for now.
Not even a short reply. Cutting off communication means just that. For
seven days, he’s going to receive complete silence from you.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

By the way, what do you think in general of a man who constantly tries to
contact his ex? He’s pretty pitiful to resort to that sort of stalking, right? Well,
that’s a perfect position to have your ex in at this point. Secretly smile to
yourself if he starts phone-stalking you.
Of course, it’s possible that you will not hear anything from him. Usually this
will not be because he’s out having some wild fling with a new woman and
is too busy to even think about you. Instead, it will be because his buddies
are telling him not to call you.
Here’s a little secret about men: Being “hard to reach” is the oldest trick in
the male playbook. I always roll my eyes whenever I’m with a female friend
who sits by the phone praying for some “busy” guy to call her.
Just ignore his attempts to contact you. But if it becomes annoying – for
example, if it reaches the point where your friends or coworkers are telling
you to get a restraining order on this stalker – then just send him a simple
message like this:
“Hi [Boy’s Name]. Just a quick note to say hi and I’ll talk with you
when I get the chance.”
This message accomplishes three things:
1. It gives your ego a boost, instead of his.
2. It still keeps the door open for later.
3. It intrigues him, by making him wonder what amazing new things
you’ve got going on. Why would you have said, “when I get the
chance”? What (or who!) are you involved with?
If he comes to see you in person, be upbeat, light and non-judgmental.
Have a short conversation (no longer than a couple minutes), then tell him it
was nice to see him, but you need to get back to what you were doing.
Continue to ignore his contact attempts for the next week.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

What If He Agrees with the Cut-Off Note?
It’s possible your ex won’t be angry with your note, he won’t pretend to
ignore it, and he won’t start stalking you.
Instead, he may send you a message thanking you for the note and saying
he’s happy you’ve moved on.
That’s fine, too. This shows he believes you when you say you are okay
with the break-up and just want to be "friends," which means it will be
extremely easy to set up a meeting with him again after the period of radio
silence ends.
Remember, the primary purpose of the note is to make him receptive to
talking to you again, and it will have accomplished that task.

Finally...
I often get asked what you should do about an “Important Day” for you as a
couple or for couples in general. It’ll go something like this: "In your book
you say to cut off all contact, but my problem is that my ex-boyfriend’s
birthday is in four days." Other questions have to do with Important Days
like Valentine’s, Christmas, and so on.
The answer is, why not combine the cut-off note with a birthday card (or
whatever kind of card corresponds with the Important Day)? That would be
absolutely perfect. But if you’ve already sent the cut-off note, then ignore his
birthday. That will drive him crazy, which will make it that much easier to reinitiate communication with him.

Part 1: Introduction to the System and the First Step to Getting Your Guy Back

Thank you for reading this free preview edition of How to Get Your Guy
Back in as Little as 7 Days.
If it's been helpful and you'd like to check out the complete version, please...

Click e-Cover(s) Below!

English Version
Thank you, and good luck!
To your success,

John Alexander

Deutsch Version

Bikini Body Workouts™ by Jason & Jen Ferruggia

The 60-Day Transformation Program

Hi!

When we combined our respective skills and specialties and started Bikini Body Secret, in
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What you are about to take part in is truly the Ultimate 28 Day Rapid Fat Loss
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Our philosophy is “NO REGRETS”. And we sincerely hope that is yours also. We
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Make your dreams reality. Make your body the way you want it to be. Ultimately
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Thank you once again for your support and trust. We want to make this the most life
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Before you Start

On the morning of your first day weigh yourself as soon as you get out of bed. Secondly,
measure your waist (through your bellybutton). Third, take a picture of yourself wearing
shorts and a sports bra (very important – it gives you a base photo from which to work with
and will serve as motivation and an accurate picture of how far you have come from day
one.) Get yourself a flip file and store these items in there – we will be reviewing them at
the end of the program.

Are you a Category 1 or a Category 2?

Category 1:
You are a Category 1 if you:

Are not used to regular exercise
Regularly skip breakfast
Regularly eat fast food
Regularly eat processed food or refined carbohydrates
Have struggled to maintain healthy eating habits with previous diets
Drink a lot of calorie containing beverages

Category 2:
You are a Category 2 if you:

Are used to regular exercise
Make healthy eating choices at least 90 % of the time
Don’t eat fast food
Don’t eat processed food or refined carbohydrates
Drink water as your main beverage

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The goal is to ultimately be a Category 2 – that is where the magic happens with body
composition, hormonal balance, health and energy.

That being said, if you are not used to eating in that fashion it will be a very hard approach
to suddenly adopt. We recommend a stepped approach, by first adopting some basic new
nutrition habits and getting used to them and getting the maximum fat loss benefits from
them and the increased exercise, and then moving onto a more detailed and “restrictive”
approach. We promise that you will lose weight on both approaches, depending which
category you fall into. And once you have become accustomed to the habits in Category 1 (3
– 4 weeks), it will be relatively easy to transition into Category 2.

What You Should Eat: Category 1

Before we start worrying about protein ratios, healthy fat etc - we need to get some habits:

Here is what I am going to suggest:

1. Eat Breakfast

2. Eliminate all refined sugar from your diet

3. Drink more zero calorie fluids (particularly water)

4. If you drink alcohol – drink 50% less

5. Reduce carbohydrates by a few bits per meal. So, if you eat a burger and chips for lunch
then don’t eat ALL the chips. If you eat them all start over on day 1.

6. Exercise 5 days per week for 30 minutes (training is already 3 days - so do something on
your other 2 days). What type? It doesn’t matter…just do something!

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7. If you think it’s not a good food choice, then DON’T eat it. There’s more food choice
education out there then there has ever been in history. I think you know that potato chips
are not better than a salad for an appetizer, ice cream is not better than fruit, etc.

You are going to eat according to these rules for 3 weeks continuously. It is very important
that we address these basic habits, before trying to get fancy. Weight loss will still occur
rapidly, because you are adding in the appropriate exercise with the bootcamp classes, as
well as refining your food habits. If you can follow these easy guidelines you are already
doing better than almost 90 % of the population and will have a very solid foundation to
start with the next phase. If you aren’t able to follow these guidelines, it will be very hard to
follow the guidelines for phase 2. So it is very important that we build these basic habits as a
foundation and can grow from there.

What You Should Eat: Category 2

The list below is not an exhaustive list, but it makes things easy to have an idea of what you
are going to eat. Buy enough to last you for at least a week and feel free to substitute your
favourites in here. We are not going to insult your intelligence by telling you what a fruit or
a vegetable is. I encourage you to experiment with some varieties that you have never tried
before. When buying fruit and vegetables, think of the rainbow and buy a whole lot of
different types.

Proteins

Fruits

Vegetables

Fats

Wild salmon

Apples

Broccoli

Avocados

Chicken

Berries

Spinach

Butter

Grass fed beef

Pears

Rocket

Olive Oil

Fish

Stone fruits

Cauliflower

Nut Butters

Eggs

Mango

Carrots

Coconut Oil

Turkey

Pawpaw

Mushrooms

Macadamia Oil

Lamb

Kiwi Fruit

Cabbage

Various Nuts

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You have free reign to substitute whatever varieties of the different food groups that you
desire. The above table is just a starting point. For the purposes of the 28 day rapid fat loss
diet, it is useful to have a list to work off, but feel free to experiment with whichever fruits,
vegetables and proteins you desire – and make sure not to only rely on one or two
favourites! Variety is very important. You are able to substitute a 30 g serving of protein
powder (explained later) for a protein source.

What You Should Supplement
In addition to the food list, there are a few supplements that are highly recommended.
These will really make a difference to the program.

The First is Fish Oil. Fish oil will boost your metabolism (leading to automatic fat loss –
without changing another thing), turn on your fat burning genes, improve your mood,
reduce your cravings and make your joints feel incredible. It really is a marvellous
supplement. We use a liquid fish oil, called Carlson’s. It is a great combination of flavour and
quality. When buying fish oil, it is important to get a high quality one (usually available from
a natural foods store, you will have to talk to the Naturopath on duty). Two other brands
that we recommend are Bioceuticals and Nordic Naturals. These are available in capsule
form, for those that prefer.

The second recommended supplement is a great multivitamin. Once again it is important to
get a good one, and we recommend Metagenics. With multivitamins you get what you pay
for, and most of the multivitamins that you would buy in pharmacies etc are basically going
to turn into expensive urine! Make sure that your multivitamin is a pharmaceutical grade
one – you definitely get what you pay for and will feel the difference.

The third supplement we recommend is a high quality protein powder. In Australia, Horleys
Ice is our favourite for people that can tolerate dairy, and Sun Warrior Rice Protein for those
who can’t. Both of these are very high quality and nice tasting. The reason for a high quality
protein powder is basically convenience. It is sometimes hard to get quality protein at 4
meals a day and protein powders bridge this gap beautifully. Quick, easy and convenient.

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The last supplement we recommend is chocolate. Chocolate? Yes, it is a great source of anti
oxidants and will reduce your cravings for other sweets as well as positively impacting your
mood. Don’t just get any chocolate – it has to be 85 % cocoa, so no Cadbury’s Dairy Milk!
85% dark chocolate is available from all good health stores and usually comes in chunks.

What You Should Drink

There are only three drinks that you are to consume on this program. Water, green tea and
organic black coffee. Green tea and black coffee will speed up your metabolism (just make
sure to only consume two coffees a day) and are loaded with antioxidants. You can’t drink
enough water on this program. I hesitate to give numbers, but 3 – 4 litres would be great.
Yes – that sounds like a lot. And Yes – if you’re not used to that amount of water you will be
going to the toilet a lot more.

Build up to that amount . If you’re not used to drinking so much just keep adding a few
glasses a day until you reach it. Your cells, skin, and energy levels will thank you for it!

Make sure to drink your water out of glass or stainless steel bottles. No plastic!

Plastic leaks estrogen metabolites and Bisphenol A, which will hinder your fat loss as well as
contributing heavily to risk of cancer.

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Putting it Together

Now you know what to eat, how much are you going to eat? We’re going to make this
as simple as possible.

The Rules:

1. You are going to eat 4 times a day – 3 meals and a snack

2. You are going to eat a piece of protein the size of your palm at each main meal (3 times a
day) or 30 g of protein powder

3. You are going to have as many vegetables as you desire at each meal and/or a serving of
fruit

4. You are going to have a serving of healthy fats with each meal

5. You will not drink any calorie containing drinks (only water, black coffee and green tea)

6. You will consume fish oil, and multivitamins at two or three of your meals.

7. You are going to break the rules at ONE meal a week - that’s a rule/order!

8. You are to eat 20 g of chocolate a day as a snack

8 Simple Rules – how easy is that?

Let’s Break them down on the next page:

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Rule Number 1:

It is important to eat regularly. Many popular diets nowadays will have you eating 6 - 8
times a day. The many small meals a day hypotheses. This hypotheses is grounded in some
scientific studies that correlated frequent eating with increased metabolism. The studies are
shaky at best, and their have been subsequent studies to disprove the hypotheses.
Honestly? Who has time to eat 6 - 8 times a day? Unless you’re a professional bodybuilder you really only need to eat 4 times a day – 3 meals and a snack. This gives you plenty of time
to digest your meals in between feedings. It also allows you to eat a more substantial meal
at each feeding and not feeling like you are always hungry and always eating minuscule
portions.

Rule Number 2:

Lean protein is a cornerstone of the program - it is important that you get adequate protein
throughout the day. This will insure that you feel full, as well as contribute to fat loss by
raising your BMR (basal metabolic rate - in short - how many calories you are burning every
second). It is vital that you get protein during your first meal of the day. By eating a protein
and fat rich breakfast, you are setting your neurotransmitters up perfectly for the
subsequent day. By just implementing this simple trick, and eliminating the vegemite toast
and orange juice you will feel fuller throughout the day and won’t experience the mid
afternoon energy crash! Protein keeps you fuller for longer and is very important for optimal
health.

Rule Number 3:

You are to eat as many vegetables as you desire. Vegetables are thermogenic (meaning they
burn fat) as well as fibrous - which keeps you full for longer. It is important to get a varied
supply of nutrients and phytonutrients, and vegetables and fruits definitely fit the bill here!
Vegetables also have a negligible effect on blood sugar and on the whole do not have a lot
of calories - so you are safe to eat them in substantial quantities. Fruit is also really healthy.

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You cannot eat it in unlimited quantities though, as it is more calorie dense - try and limit it
to 2 servings of fruit a day. A serving of fruit or vegetables is equal to a cup size.
Rule Number 4:

You are to eat a serving of healthy fats at each meal. On a program like this, where refined,
unhealthy carbohydrates are limited - it is important to eat healthy fats as an energy source.
Healthy fats are monounsaturated fats (like olive oil and avocado) and polyunsaturated fats
(like fish oil and certain nuts). You don’t want to go overboard on fats, generally a serving
size is equal to a tablespoon of oil, a small handful of nuts or half an avocado. By
incorporating more healthy fats into your diet you will experience better skin, nails,
increased fat loss and an increased feeling of satiety and satisfaction between meals.

Rule Number 5:

As mentioned before, you are limited to non-calorie containing beverages (NO - diet
Coke doesn’t count!). Black or Green Tea, Black Coffee or Water. By drinking things like
juices, cola, milk etc you are really contributing to your overall calorie count with needless
“empty calories”, not to mention ingesting lots of chemicals and sugar which are terribly
unhealthy.

Rule Number 6:

Try and spread your fish oil and multivitamins out over at least 2 meals (the more the
better).

With fish oil:

Depending on which brand of fish oil you take you are going to be having 3 g (not 3
capsules) of the active EPA/DHA (check the back) spread out over a couple of meals. This
may seem like a lot - but bear in mind that the therapeutic dosage of fish oil is between 3 - 6
g of Active EPA /DHA (10 - 20 capsules of an average brand), so it is the low end of that. 1 or
2 capsules a day is not going to cut it! Make sure that you check the back of the bottle to see

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how many capsules you will need to take to get your 3 g of EPA/DHA, as various
manufacturers will have differing amounts. Generally the higher the quality the less you
will need to take to get your recommended dose.

Rule Number 7:

Break the rules at least once a week. As a professional fitness coach, I have found that it
takes a superhuman effort of will to stick to a rigid eating plan 100 % of the time. If you
know that you are going to be able to eat your favourite treat on a Saturday night, it makes
it a lot easier to be good on a Thursday afternoon when your boss is stressing you out and
you are craving a Mars Bar. So, once a week allow yourself a treat meal of whatever you feel
like. I find that it is always best to plan this - that way you are in control and can decide
exactly what you want, rather than giving in to a craving. So, on Saturday night eat your
favourite pizza and some ice cream, or go out to your favourite restaurant and order your
favourite. You will enjoy it all the more because it is a treat and a reward for your previous
lean eating and your body and mind will thank you for it.

Rule Number 8:

That can’t be right - is that a mistake? What kind of fitness professional recommends
chocolate? The clever ones...! Dark chocolate (85 % or more) is a very powerful Superfood
that will raise your serotonin and dopamine levels. When these are low, you feel
unmotivated, depressed and you crave carbohydrates and sweets. By raising them up you
will feel awesome, and as though you are not on a diet.

So, as your mid afternoon snack, I urge you to give a piece of dark chocolate a try, along
with a small handful (about 10 - 12) of nuts. 20 g of dark chocolate is recommended - no
more. There will be no more mid afternoon snack attacks, energy crashes and raised
tempers when you implement this strategy! Make sure to eat it slowly and consciously,
savour each little piece. Chocolate is a healthy, nutritious Superfood that will improve your
mood and contribute positively to your fat loss efforts. And besides - it’s chocolate - what
more needs to be said?!

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A Typical Day Of Eating In This Style

Breakfast
Supershake (30 g protein powder, berries, small handful of nuts, half a banana, small
handful spinach)
Multivitamins and fish oil

Lunch
Huge green salad (with spinach, carrots, tomatoes, onion, broccoli florets), chicken
tenderloins and drizzled with macadamia oil

Mid Afternoon
20 g dark chocolate and small handful cashews

Dinner
Beef Steak with veggies and a side salad. Berries for dessert
Multivitamins and fish oil

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Final Thoughts:

There you go - easy hey? This lean eating thing does not have to be complicated. No
counting calories. If you need to count calories you are eating the wrong things - your body
will naturally eat the right amounts of the right foods. If you eat like this you can expect a
better mood, a better body and increased levels of energy and stamina. Your joints, skin,
hair and nails will be better and you will feel amazing!

We are trying to create habits that will take you through the rest of your life.

Because what is the point in going on some celebrity whizz bang incredible diet where you
have to count calories and eat certain foods in perfect combinations and are never allowed
to have your favourite foods - sounds terrible to me. And when all your friends are going on
these diets and raving about their magic results and then showing up two months later
fatter and more confused - show them how you are eating - easily, nutritiously and
pleasurably. It’s the only way to do things!

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Complete Program



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