BodyFit Formula 7X7

8/12/2019 BodyFit Formula 7X7

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BodyFit Formula 7X7

By Dennis Heenan, CPT

Founder: BodyFit Formula

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DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not

meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well asmy own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthyadults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individualcircumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementingany of the information provided below. This product is for informational purposes only and the author does not accept any

responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved.o part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into anylanguage, in any form, without the written permission and signature of the author.

COPYRIGHT NOTICE: o part of this report may be reproduced or transmitted in any form, electronically, or mechanically.

This includes photocopying, recording, or by any informational storage or retrieval system without the expressed written andsigned permission from the author. You do !T have permission to copy, redistribute, resell, auction, or otherwise give awaycopies of "ody#it #ormula. All copyrights are reserved.

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Dear Reader,

It is with much excitement that this program is in your hands. You hae ta!en the "rst step in ta!ing

#ac! your health, #ody, and li$e $oreer. I than! you $or pu%ng your trust in me to get you into the

#est shape o$ your li$e and with this program in hand, you are a short $orty days away.

I$ you are willing to put in some hard wor!, and dedicate yoursel$ to ge%ng healthy oer the next $orty

days, you will #e ama&ed #y the results this program will #ring you.

It is not going to #e easy. You will get 'red, you will get sore and it will ta!e 'me, #ut you will get

results and start seeing them almost immediately(

From the 'me I went through my "rst real weight training session in college, I immediately $ormed a

great loe and passion $or eerything health and "tness.

)han!s to my two incredi#le $riends whom I wor!ed out with nearly eeryday $rom the 'me we ery

"rst met, I was a#le to pac! on 3* pounds o$ roc! solid muscle in a li+le oer three months aer my

$reshman #as!et#all season in college. )his trans$orma'on essen'ally changed my li$e $oreer.

It #rought me a con"dence I neer !new I had, and more importantly ins'lled in me a new$ound

passion $or helping others trans$orm their lies in the same way. From the point that my

trans$orma'on too! place, I !new exactly what I wanted to do in li$e- I wanted to help others

trans$orm their lies and #odies to get healthy once and $or all(

er the past seeral years I hae dedicated ceaseless hours o$ hard wor! and dedica'on to "nding

the #est and only the #est in$orma'on out there to gie my clients trying to achiee op'mal health. Iam always researching the latest methods in the health and "tness industry so I am always #ringing

the #est. You can #e assured that when you read my products and in$orma'on, you are always ge%ng

the most current, proen research and in$orma'on.

I am 'red o$ all the useless in$orma'on that is out there in the "tness industry today and this is what

$uels my "re each day to "nd in$orma'on and solu'ons that #ring results fast (

/othing is more rewarding than seeing someone change their li$e $oreer #ecause o$ a short period o$

hard wor! and dedica'on. I$ you want to lose 0* pounds, lets do it( I$ you want six pac! a#s, lets ma!e

it happen( I$ you simply want to #e a#le to play with your !ids $or hours and not get 'red, I would loeto help you get there(

hateer your case may #e, I am excited that this program is in your hands. I hope you can see my

passion and excitement pour out in the words on these pages. elping people is what I loe to do, so I

am going to gie you eerything Ie got to get you to where you want to #e.

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5ll I can as! in return is that you do the same and dedicate yoursel$ to what is a#out to $ollow( It will

ta!e hard wor!, #ut I promise you that i$ you $ollow the step6#y6step process, you will get ama&ing

results(

I write all this with excitement, gra'tude, and to your success(

Dennis eenan, 78)

Founder: BodyFit Formula

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Table of Contents

Introduc'on ...............................................................................................................................................9

8art ne- /utri'on...................................................................................................................................1*

/utri'on Rules and :uidelines........................................................................................................... 11

/utri'on Brea!down .......................................................................................................................... 1;

/utri'on <cience............................................................................................................................ 1;

7ontrolling Insulin and Blood <ugar =eels.....................................................................................1;

>nderstanding =ep'n- )he <cience o$ a 7heat Day........................................................................19

7hoosing Your Foods........................................................................................................................... 1?

:e%ng @nough 7alories...................................................................................................................... 22

8rotein ............................................................................................................................................22

Aegeta#les.......................................................................................................................................23

ealthy Fats................................................................................................................................... 23

7ar#ohydrates Bro!en Down...............................................................................................................24eight =oss and 7ar#ohydrates..................................................................................................... 24

aintenance and 7ar#ohydrates................................................................................................... 20

uscle :ain and 7ar#ohydrates.....................................................................................................20

7ar#ohydrate <ources /utri'on Brea!down..................................................................................2;

<imple /utri'on Brea!down............................................................................................................... 2C

@xample eals.................................................................................................................................... 29

Brea!$ast......................................................................................................................................... 29

=unchDinner.................................................................................................................................. 2?

/utri'on eriew...................................................................................................................................34

8art )wo- 8re6Forty.................................................................................................................................. 30

8re6Forty or!outs............................................................................................................................. 30

or!out 1....................................................................................................................................... 30

or!out 2 ...................................................................................................................................... 30

or!out 3....................................................................................................................................... 3;

8art )hree- )he /ext Forty Days.............................................................................................................. 3C

)he or!outs...................................................................................................................................... 3C

hat You /eed to Enow.................................................................................................................3C

<prints..................................................................................................................................................39

<print Intensity................................................................................................................................39

<print Dura'on............................................................................................................................... 3?

Rest )ime........................................................................................................................................ 3?utcomes........................................................................................................................................4*

5lterna'e p'ons.........................................................................................................................4*

<prin'ng Round )wo.......................................................................................................................4*

eight )raining....................................................................................................................................4*

Dura'on.......................................................................................................................................... 41

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Introducon

hen I "rst #egan wri'ng this program, I wrote down three dierent phrases and !ept them in $ront

o$ me while wri'ng. @ach 'me I sat down to write, I was constantly reminded o$ each #y isuallyseeing each phrase. ere is a loo! at what was wri+en-

Phrase One: “Simple yet eecve!”

I hae trained many clients and all want the same thing- @eryone wants a program that is simple to

$ollow, yet highly eec'e in terms o$ results. )hey dont want con$usion or the monotonous details.

)hey want the solu'on to their pro#lem laid out right #e$ore them in a step6#y6step, detailed plan.

Phrase To: “ ant to lose fat and put on lean muscle as fast as possi"le#”

/early eeryone that I come in contact with wants six pac! a#s, more de"ned muscles, hae less $at,to #e more "t, #e in #e+er shape, and simply #e healthy( )hey want to achiee all these things in the

$astest way possi#le.

)he great news is all those goals and o#Jec'es are possi#le and you will "nd out exactly how you can

achiee all your "tness goals through this program.

Phrase Three: “$han%e &ives#”

y passion is helping others, and changing lies $or the #e+er. I hae set a huge goal in that I want to

reach 1**,*** people in the next three years to help them trans$orm their #odies li!e neer #e$ore./ot only that #ut I want to show them how to !eep their healthy li$estyle so it is sustaina#le $or the

rest o$ their li$e. I am not going to stop un'l I get there. nce I do get there, I am going to !eep

pushing $or more.

@ach o$ these three phrases has one thing in common- Y>( I !ept the indiidual person in mind while

wri'ng this program, #ecause my goal is to help each person get "t and get healthy $ast, and to !eep

you that way $or li$e(

ith these three phrases as the $ore$ront o$ my o#Jec'es, I present to you BodyFit Formula CC(

5 plan designed to get you in the #est shape o$ your li$e and healthy once and $or all in Just 4* short

days.

y goal is to #ring Y> the results you are loo!ing $or, and I want to gie that to you in the most

straighKorward and most simple way possi#le. )here will #e no excess LMuN in this program, only

straight to the point sec'ons on ge%ng you in the #est shape o$ your li$e(

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5s one o$ my clients calls it, I am giing you the LBa#ysi+er <tepsN on how to get in shape and achiee

your "tness goal. )hese steps are so simple, anyone can easily $ollow them the "rst 'me they read

through the program.

In the pages that $ollow, you will "nd the simplest, yet most eec'e ea'ng plan on the mar!et. 8lus,

as a #onus to you, I hae proided my eOuic! @a'ng 8lan that will show you exactly how to coo! all o$

your meals $or the wee! in less than ?* minutes.

/ext you will "nd a step6#y6step $orty6day plan pac!ed with simple, yet result6drien wor!outs that are

designed to #last o $at and #uild ripped lean muscle all at the same 'me( <ome may thin! this plan is

Ltoo simple.N oweer it will wor! wonders and #ring cra&y results. I$ you do what is outlined $or you, I

guarantee your results will #e through the roo$(

Finally throughout the program and in your #onus sec'on you will "nd chec!lists, 'ps, and ideas to

ma!e things een easier $or you on this program. 8lease #e sure to chec! out all the extra $ree

#onuses I hae proided, as those will greatly help you throughout the program(

=aid out #e$ore you is a straight and arrow path to get you in the #est shape o$ your li$e. 5 plan that is

simple yet eec'e, so that you will melt o $at and #uild ripped lean muscle(

I encourage you to dedicate yoursel$ to this program. )his dedica'on can and will change your li$e

$oreer. 5ll I hae simply done is proided the plan, now it is up to you to ta!e ac'on(

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Nutrion Rules and Guidelines

Below are the nutri'on rules and guidelines you will $ollow on this nutri'on plan and a #rie$

explana'on $or each-

1. 5ll meals will #e $ocused on ea'ng protein, egeta#les, and healthy $ats

2. @liminate all processed car#s and grains

3. @liminate dairy

4. Do not drin! calories

0. @at when you are hungry and un'l you are sa's"ed

;. @at the same, $ew meals $reQuently

C. @nJoy a 7@5) D5Y(

/ow that we hae our rules, I now want to #rieMy explain what each one means and what you canexpect-

1. 5ll meals will #e $ocused on ea'ng protein, egeta#les, and healthy $ats

n this nutri'on plan you will #e "lling on up good sources o$ protein eggs, chic!en, grass $ed meats,

"sh, etc.S, lots o$ egeta#les, and healthy $ats coconut oil, grass $ed #u+er, aocado, nuts, seedsS. )his

will #e the #ul! o$ your nutri'on plan throughout the wee!. 5lso depending on your goals, you can

add in some car#ohydrate sources at planned 'mes during your wee!. e will coer eerything you

will need to !now a#out car#ohydrates in a later sec'on.

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*Note*

In the pages that follow I have included a list of

foods that you will be eating on this plan as well

as example meals for you to take a look at. All you

will need to do is choose the foods from the list

provided (see Choosing Your Foods and stick

with those throughout the week.

!emember" I have made things very simple for

you on this eating plan by including my e#uick

$eal %lan that shows you how to cook all your

meals for the week in less than &' minutes

$ost meals on this plan can simply be placed in

the microwave and be ready to eat in )*+ minutes.

,his is by far the easiest way to eat healthy.





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2. @liminate all processed car#s and grains

)hroughout the wee! you will #e elimina'ng #reads, pastas, cereals, crac!ers, coo!ies, ca!es, pi&&as,

rice, oats, muTns, donuts, panca!es, etc. You can enJoy all these $oods on your cheat day which wewill #e discussing in a moment(

3. @liminate dairy

)hroughout your wee! you will not #e indulging in any dairy. )his means no mil!, ice cream, yogurt,

cheese, etc. You can eat all the dairy you want on your cheat day, #ut none during the wee!.

Note to Cofee Drinkers: I$ you must add in some cream to your coee, I recommend purchasing some

grass $ed cream. 5dd in 162 teaspoons and that is all. <teer clear o$ la+es, cappuccinos, mochas, etc.

<ae those $or your cheat day(

4. Do not drin! calories

ater is going to #e your #eerage o$ choice on this nutri'on plan. Blac! coee and unsweetened teas

are also "ne in modera'on. ater howeer should #e the #eerage you consume most oen i$ not

always(

I$ you do not li!e water, try adding in some $resh lemon or lime Juice $or Maor or simply learn to li!e

it( )he more you start drin!ing water, the more you will start to enJoy it.

You should not #e drin!ing sodas, diet sodas, $ruit Juices, la+es, cappuccinos, mil!, sports drin!s, etc.Focus on ater!

0. @at when you are hungry and un'l you are sa's"ed

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*Note*

It is ok to indulge in some alcohol on this

program however if it can be avoided" that

would be best. If you must have alcohol" stick

to wines that are lower in sugar and try

keeping it to one glass. -n your cheat day do

not go overboard. aving too much alcohol

will hurt your results. /o even on your cheatday try sticking to 0*) beers or glasses of

wine. !emember this is only 1' days" so try

and keep alcohol to a minimum.





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Far too many diets leae you constantly hungry, ery low on energy, and always craing $ood. /ot on

this plan(

You will #e ea'ng when you are hungry, and un'l you are sa's"ed. I$ you get hungry #etween meals,this means you are not ea'ng enough in the preious si%ng. :ie yoursel$ a #igger por'on next 'me

so it can hold you oer to the next meal(

5 great way to eat un'l you are sa's"ed is to eat your protein and $at sources "rst, then eat all the

egeta#les you want un'l you #ecome sa's"ed. )hen once you get hungry again, it is 'me $or your

next meal. By haing good sources o$ protein and $at, and tons o$ eggies, i$ you eat un'l you are $ull

you should #e a#le to stay sa's"ed un'l your next planned meal.

;. @at the same $ew meals $reQuently

)his is the easiest way to eat healthy( Find a $ew meals that you really enJoy and eat them oen. I tend

to s'c! with the same 364 meals oer and oer un'l I decide it is 'me to moe on to something

dierent.

C. @nJoy a 7@5) D5Y(

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Currently here is what has been on my plate for the past

few weeks2

• 3reakfast2 1 eggs" tons of vegetables" grass fed

ground beef (some days" cooked in grass fed

butter

• First 4unch2 Chicken" tons of vegetables" stir fried

in grass fed butter and some spices• 4ate 4unch2 5rass Fed 3eef %atties covered with

avocado and salsa" with vegetables on the side

• 6arly 7inner2 Chicken" tossed salad with

homemade dressing

• 4ate 7inner2 Chicken and tons of vegetables

cooked in grass fed butter and spices

As you can see my meals are very similar2 ,hey all

contain a great source of protein (chicken" grass fed

beef" and eggs" tons of vegetables" and good sources of

fat (grass fed butter" avocado. I use different spices and

flavors for each meal so I can eat these meals over andover for a few weeks before needing to switch them up.

8hen you find a healthy meal you really like" stick with

it for as long as you can





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)his is pro#a#ly the #est part o$ the nutri'on plan- 5 full day o$ cheat meals. )his means that once a

wee! you will get one $ull day to eat eerything and anything your heart desires.

)his means coo!ies, panca!es, donuts, pastries, pi&&as, ice cream, candy #ars, soda, mochas, andanything else you want(

)hats pre+y awesome rightG I thin! so too(

)his day o$ planned oerea'ng and incorpora'ng any and all $oods will actually help #oost your $at

#urning to een #e+er leels. Yes, what I am saying is that #y haing a cheat day once per wee! you

will #urn R@ $at than i$ you didnUt hae one, assuming you s'c! to the nutri'on plan during the

wee!.

You should not #e chea'ng during the wee! then expect a cheat day to help you. <'c! to your healthy

meals during the wee!, then go cra&y in the 246hour period you hae allo+ed as your cheat day.

I always hae my cheat day on a <aturday #ecause then I can really maximi&e my eorts. I can go out

with $riends and order anything and eerything with no restric'on. I can eat two donuts and hae a

mocha in the morning without worrying a#out rushing into the #athroom at wor!.

Find a day that wor!s #est $or you and s'c! with it. Be$ore ta!ing your "rst $ull cheat day, you must

"rst go 06; full days o$ ea'ng the $oods we tal!ed a#out a#oe and $ollowing the other six rules and

guidelines. e will coer 5== the $oods you should #e ea'ng throughout the wee! in an upcoming

sec'onS

)hen and only then should you ta!e on your "rst cheat day. 5er your "rst cheat day, you will then

s'c! to that same cheat day $or the rest o$ the program. For example, i$ you choose to hae your cheat

day on a <aturday you should start $ollowing the nutri'on plan on the preious <unday or onday.

)hen <aturdays would #e your cheat day throughout the whole program(

any clients will complain a#out a cheat day during the "rst $ew wee!s they start doing it. )hey tell

me Lwell I gained a pound #ecause o$ my cheat day.N )hat is o!( nce you Jump #ac! to the healthy

$oods you will #e ea'ng during the wee!, you will Quic!ly lose that weight plus R@( n top o$ that

your $at #urning will always #e at op'mal leels #ecause o$ this com#ina'on o$ ; healthy ea'ng days

$ollowed #y a cheat day.

<o yes, a cheat day is a ><)(

)oo many diets restrict all $oods $or an extended period o$ 'me, then once the die'ng stops, people

go #ac! to ea'ng how they normally would and put the weight right #ac! on, i$ not more(

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hen we restrict certain $oods $or an extended period o$ 'me, our #rain triggers signals telling the

#ody to store fat $or #ac! up energy and warmth. )hat is why when people go on crash diets, they end

up losing more muscle than $at and eentually their $at #urning and weight loss stops completely.

)he reason is you /@@D a cheat day once per ee' i$ you are ea'ng healthy the other days( 5 cheatday will #oost your $at #urning #ac! up and signals the #ody that it is o! to con'nue to #urn $at.

e hae now #een oer the seen rules and guidelines to $ollow on this nutri'on plan. )hey will

reQuire you to change your current ea'ng ha#its #ut it is so simple to $ollow. Vust $ocus your meals on

"lling up on good sources o$ protein, tons o$ egeta#les, and good sources o$ $ats then enJoy a cheat

day once per wee!. 8re+y easy(

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Nutrion Breakdown Nutrion Science

hen it comes to ge%ng healthy, the importance o$ nutri'on cannot #e stressed enough. It is the

most important $actor when ge%ng healthy and staying healthy. /utri'on alone will #ring you cra&y

results, and $ast.

In this sec'on, I want to Quic!ly go oer the #asics o$ Y this nutri'on plan is going to #ring you

rapid results.

I hae done years o$ research on many dierent aspects o$ nutri'on. I "nd eerything a#out nutri'on

highly interes'ng and hae always loed tes'ng dierent plans and approaches. ith that said, I hae

#een a#le to deelop the easiest nutri'on plan on the mar!etW one that $ocuses on ge%ng you healthy

and #ringing results $ast(

Be$ore Jumping into the plan, I would Quic!ly li!e to go oer a li+le science when it comes to why this

program is going to #ring you incredi#le results(

)here are Just two #asic categories I want to coer-

• 7ontrolling Insulin and Blood <ugar =eels

• >nderstanding =ep'n- )he <cience o$ a 7heat Day

)here is plenty o$ incredi#le research out there, howeer I li!e to !eep things simple. )here are tons o$#oo!s wri+en on Just the science o$ nutri'on #ut I want to coer Just two ery power$ul topics. I will

try my #est to !eep this sec'on short and to the point. I$ you could care less a#out the science, $eel

$ree to s!ip ahead. But i$ you are li!e me and lie $or this !ind o$ stu, read on-

Controlling Insulin and Blood Sugar Levels

)he human #ody is a machine, and an incredi#le one at that. It does an ama&ing Jo# storing and using

the $uel we $eed it and tries its #est to wor! $or us and not against us. 8ro#lems arise howeer when

we start $eeding it things it does not want or need(

7ontrolling insulin and #lood sugar leels is not all that hard, #ut with the typical diet today, insulinand #lood sugar leels are constantly #eing ta!en on a roller coaster ride.

Be$ore moing on to understanding ho to control insulin and #lood sugar leels, here is a ery simple

#rea!down o$ the importance o$ controlling insulin and #lood sugar leels-

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• 7ontrolling #lood sugar leels and !eeping insulin leels low will help you #urn great amounts

o$ $at and !eep $at o.

• n the other end o$ things, i$ #lood sugar leels are constantly going up and down and your

insulin leels are high, you will gain $at and weight at a rapid pace.

<o how do you control thisG =i!e I said, it is actually Quite simple and it all comes down to the !inds o$

$oods you eat.

Dierent $oods hae dierent aects on insulin and #lood sugar leels. e saw a#oe the importance

o$ !eeping insulin leels low and controlling #lood sugar leels i$ we are loo!ing to get healthy, lose $at,

and !eep $at o.

8rotein and healthy $ats hae ery li+le aect on insulin and #lood sugar leels. 7ar#ohydrates on the

other hand are a dierent story. =et me explain-

5ll car#ohydrates that you eat eentually get conerted into a simple $orm o$ su%ar called glucose.

7ar#ohydrates include #reads, candy, pastas, rice, oats, muTns, panca!es, ca!e, cupca!es, sodas, etc.

nce car#ohydrates are digested and conerted into glucose, they are sent out into the #lood stream

causing the pancreas to produce insulin to help shu+le the glucose into muscle and lier cells

throughout the #ody. hen glucose gets stored in these cells, it gets stored as %lyco%en( which we will

eentually use up when going through an intense wor!out.

)his is why ery ac'e indiiduals or indiiduals who engage in lots o$ high intensity wor!outs can eat

lots o$ car#ohydrates without gaining much weight. )hey are constantly opening up more cells in theirmuscles and lier $or glucose to #e stored.

8ro#lems arise when we are inac'e or dont use the glycogen we $eed our muscles. hen cells "ll

up, an excess o$ glucose is le in the #lood stream without a place to #e stored. hen the #ody

senses an excess o$ glucose in the #lood stream, it once again calls upon the pancreas to produce

more insulin to help shu+le the excess glucose out o$ the #lood stream.

ere is the pro#lem though- insulin has already shu+led all the glucose it could into the muscle and

lier cells and now has no other op'on #ut to store the excess glucose as F5)(

@ssen'ally it is not $at that will ma!e you $atW sugar is what will ma!e you $at(

5s we can see $rom a#oe, when we digest car#ohydrates, the #ody #rea!s it down into a simple $orm

o$ su%ar (

/ow I am not saying all car#ohydrates are #ad. e need car#ohydrates, simple as that. )hey will help

with recoery and will help you #urn great amounts o$ $at while on this program. hat I am saying is

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that you do not need nearly as many as the typical mainstream diet calls $or.

In a later sec'on, I tal! all a#out car#ohydrates and exactly how many you should #e ea'ng depending

on your goals $or the program. ith the amount o$ wor!outs you will #e engaging in on this program,

car#ohydrates are going to really help in the recoery process.

8lus, ea'ng a mass amount o$ car#ohydrates at select 'mes will actually help you #urn more $at than

i$ you did not eat any at all. ith that said, lets ta!e a loo! at our next topic-

Understanding Lepn: !e Science o" a C!eat #a$

hat i$ I told you that you could eat anything that you wanted and it would actually help you #urn

R@ $at #y doing itG I am sure you would #e pre+y excited. I can tell you I sure was when I made this

discoery.

5s you now !now, the nutri'on plan proided in this #oo! allows you to eat anything and eerything

your heart desires. Yes that means coo!ies, cupca!es, pi&&a, donuts, candy #ars, etc.

ait a minuteW didnt you Just get through reading all a#out how ea'ng these $oods will ma!e you $atG

Yes you did, howeer I hae $ound a way $or you to s'll incorporate all the $oods you loe to eat and

#urn massie amounts o$ $at while doing it.

=et me explain-

:oing on a diet puts the #ody in an interes'ng predicament, especially when you are not $eeding it

enough calories $or an extended period o$ 'me we will tal! more a#out the importance o$ calorieinta!e in a #itS. hen you restrict calories $or an extended period, your #ody starts going into a

Lstara'onN mode and actually starts to wor! against you.

hen the #ody is not ge%ng enough calories, its starts signaling to store $at instead o$ #urn it. )he

reason $or this is that our #odies are made to adapt to what is happening to them. hen you are not

ge%ng enough $uel, the #rain triggers the #ody to store anything and eerything you eat to use as

#ac! up energy.

)his means that een though you are Ldie'ngN, your $at #urning will stop and you will start storin% $at

#ecause o$ calorie restric'on.

hen you are trying to #urn $at, the last thing you want to do is start storing it. )hat is the complete

opposite o$ what you are trying to do. <o how do you sole thisG

@nter lep'n-

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Categor$ ': You can eat as much as you li!e $rom the $oods in category one( @at them at any 'me and

eat as much as you would li!e.

Proteins:

@ggs $ree range, egetarian $ed is #estS

7hic!en $ree range, egetarian $ed is #estS

:rass Fed :round Bee$

Red eat 8re$era#ly grass $ed(S

ild :ame

ild Fish

8or!

(egeta)les:

5sparagus

<pinach

Broccoli

Brussel <prouts

:reen Beans

8eas

ushrooms

7auliMower

Eale

<tring Beans<ummer <Quash

Xucchini

Categor$ *: @ach meal should consist o$ healthy $ats. You will coo! all your meals in the $at sources

#elow. I tend to s'c! with 7oconut il and :rass Fed Bu+er as they are easiest to "nd-

&ats

7oconut il

:rass Fed Bu+er)allow #ee$ $atS

Duc! Fat

Ot!er &ats: You can include the $ats #elow on occasion throughout the wee!. Vust #e sure to note that

they are ery calorically dense so try s'c!ing to 61 hand$ul or 162 ta#lespoons when you eat them.

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Ge,ng -noug! Calories

You need to #e sure you are ge%ng enough calories into your diet on this plan. )wo cups o$ egeta#les

has a ery dierent calorie count than two cups o$ pasta. You should #e ea'ng eery meal un'l you

are sa's"ed and ea'ng when you are hungry. I$ you $eel low on energy or hungry that means you are

not ea'ng enough in your preious si%ng.

For those trying to lose weig!t, I neer recommend women ea'ng #elow 12** calories per day and

men should not dip #elow 1;** calories per day. :oing #elow these mar!s can #e dangerous and is

something you should aoid. You will need to adJust your calorie inta!e depending on your goals and

#ody composi'on.

I$ you s'c! with ea'ng tons o$ the $oods in category one, include the good $at sources $rom category

two, and enJoy a cheat day each wee! you will see incredi#le results. Remem#er, the car#ohydrate

sources are meant $or those trying to add on si&e and muscle mass or $or maintenance purposes. Youshould include those sources #e$ore andor aer you weight training sessions depending on your

goals. e will coer more a#out car#ohydrates in our 7ar#ohydrates Brea!down <ec'on.

Be$ore moing on to our meal examples, I #rieMy want to tal! a#out your protein, egeta#les, $at and

car#ohydrates inta!e-

Protein

8rotein is going to #e your num#er one source o$ $uel on this nutri'on plan. :ood sources o$ protein

will include all the protein sources $rom category one a#oe.

)hose are the main sources o$ protein you will #e $ocusing on. You can also throw in a whey protein

sha!e $or aer a wor!out #ut nearly all your protein with the excep'on o$ the protein sha!eS will

come $rom real sources o$ proteins as I listed a#oe in category one.

For protein inta!e, you are going to #e aiming $or 161.3 grams o$ protein per pound o$ #odyweight

depending on your goals. For those loo!ing to lose $at you will shoot $or closer to 1Z gram o$ protein

per pound o$ #ody weight. I$ you are loo!ing to add si&e and muscle, you will want to #e ea'ng more

protein and $ocus on ge%ng closer to 1.3Z grams o$ protein per pound o$ #odyweight.

ere is a Quic! example o$ what I mean-

In this example we will loo! at a 23*6pound male trying to lose $at, and a 2**6pound male who is

trying to add lean muscle-

23*6pound male trying to lose $at-

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1 gram o$ protein 23* #odyweightS[ 23* grams o$ protein per day

2**6pound male trying to add lean muscle-

1.3 grams o$ protein 2** #odyweightS [ 2;* grams o$ protein per day

5s you can see, you can simply plug in your weight and you will easily !now how much protein a day

you should #e ge%ng.

Be sure to #rea! your protein inta!e into mul'ple meals oer the course o$ the day. Brea! it into 3, 4,

or een 0 meals( Your priority again is to ma!e sure you are ge%ng most i$ not all o$ your protein $rom

animal sources, then on occasion will hae the op'on o$ haing a protein sha!e aer weight liing

sessions.

(egeta)les

Aegeta#les are the ul'mate $at #urning $ood. You should eat all the egeta#les your heart desires(

Re$er #ac! to category one a#oe $or a list o$ egeta#les or ta!e a list at the ones I eat constantly on a

daily #asis-

• 5sparagus

• <pinach

• Broccoli

• Brussel <prouts

• ushrooms

)hese "e egeta#les are the staple o$ what I consistently "nd mysel$ ea'ng when it comes to eggies.

Feel free to eat all that you ant . Aegeta#les are $ull o$ great nutrients and are simply incredi#le $or

you, so eat lots o$ them(

.ealt!$ &ats

:ood $ats are your $riend when trying to lose $at( Yes, good $at #urns $at(

You will #e $ocusing on ge%ng a good source o$ $at with each meal that you eat. )he easiest ways to

incorporate $at into your diet is to eat $a+y meats( /ot Just any $a+y meats though, the #est sources

will #e %rass fed meat or oily "sh that is not $armed.

)he only pro#lem with grass $ed meats howeer is that they are expensie. <o the next alterna'e,

which many o$ the meals will include on this diet, is to add in a healthy $at source to your meal li!e

coconut oil, grass $ed #u+er, tallow, or duc! $at. )his is what you will #e coo!ing all your $ood in. /o

more egeta#le oil or canola oil( )hrow that stu away.

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You can also occasionally sprin!le some olie oil on a side salad or oer some asparagus. For me

personally, I coo! all my $oods in coconut oil and grass $ed #u+er, as they are the easiest to "nd at the

store.

/ext, nuts and seeds are also o! to eat in modera'on. Depending on your caloric needs you will needto monitor how much o$ these you are ea'ng. /uts and seeds are ery high in calories and it is ery

easy to down 263 hand$uls. <o monitor how much you eat and dont go oer#oard( 5dJust accordingly

to meet your caloric needs.

Car)o!$drates Broken #own

I get many Ques'ons a#out the topic o$ car#ohydrates and I will go into detail here. 7ar#ohydrates are

not #ad when you eat them correctly and are ea'ng the ri%ht 'inds o$ car#ohydrates. )here are three

topics that I will coer when it comes to car#ohydrates- weight loss, maintenance, and muscle gain.

Your goals will determine the amount o$ car#ohydrates that you should #e pu%ng in your #ody toachiee maximal results. It doesnt ma+er what your goal is, the $oods a#oe in category one and two

should s'll #e your main $ocus. oweer, depending on your goals, that will determine the amount o$

car#ohydrates you should #e ge%ng daily.

/eig!t Loss and Car)o!$drates

I$ you are loo!ing to lose ei%ht you must !eep your car#ohydrate inta!e #etween 2061** grams per

day. I$ you want more rapid weight loss, you should s'c! closer to 2060* grams o$ car#s on most days.

)o #e sa$e, hoering around 0* grams per day is usually #est $or weight loss( You should #e $ocusing

your eorts on ge%ng good amounts o$ protein, healthy $ats, and tons o$ egeta#les into your diet. 5s

you will see in the meal examples #elow, it is ery easy to cut down on car#ohydrates and s'll eat agood amount o$ $ood.

nce again, the thing to ma!e sure o$ here is that you are s'll ge%ng a good amount o$ calories each

day. Dont deprie yoursel$ o$ calories, as it can hurt your results(

Focus on pu%ng good $oods into your #ody. Do not worry so much a#out the calorie count. I$ you eat

the $oods outlined a#oe and stay #etween 2061** grams o$ car#s per day, you will see rapid weight

loss on this program.

I$ you $eel low on energy, this means you are not ge%ng enough $ood during your meals. Be sure to #eea'ng when you are hungry and un'l you are sa's"ed(

)he one 'me you will indulge in any and all car#ohydrates is on your cheat day. You should indulge in

all the car#s you want on this day. )his will help ramp #ac! up your $at #urning and accelerate $at loss

een more(

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For weight loss, nearly all your car#ohydrates i$ not all o$ them should come $rom egeta#les, aside

$rom your cheat day o$ course( Remem#er, when trying to lose weight I neer recommend women

dropping #elow 12** calories a day and men should neer drop #elow 1;** calories a day.

0aintenance and Car)o!$dratesI$ you are currently at a com$orta#le #odyweight #ut are loo!ing to $eel #e+er or een lose a $ew

pounds or #ody $at percentages so you can "nally see your six pac!S you can com$orta#ly sit in the

1**610* gram mar! $or car#ohydrates. Because o$ the ac'ity leel on this wor!out plan, your #ody

will #ene"t #y haing a li+le more car#ohydrates throughout the wee! $or maintenance and recoery

purposes.

I$ you do decide to add in some car#ohydrate sources, s'c! with the ones outlined a#oe- sweet

potatoes, yams, #lac! #eans, and pinto #eans. 5lso, #e sure to #e ea'ng the maJority o$ your

car#ohydrates on your weight training days, pre$era#ly a)er the wor!outs.

)his method o$ ea'ng car#ohydrates is !nown as car# cycling, as your higher car# days will #e on the

days you are wor!ing out and your lower car# days will #e on your rest day. You can also eat a li+le

more car#s on your sprin'ng days to help with recoery. )hen o$ course you hae your cheat day to

eat any and all car#s that you want(

For #est results $ollow the car# cycling #elow-

eight )raining Day- 120610* grams o$ car#s

<prin'ng Day- 1**6120 grams o$ car#s

Rest Day- 1** grams or less o$ car#s

7heat Day- 5ny and 5ll 7ar#s

)o #rea! this down $urther, on rest days most o$ your car#ohydrates i$ not allS should #e coming $rom

egeta#les. n sprin'ng days it is "ne to add in a sweet potato to your post wor!out meal, or again

simply s'c! with ge%ng all your car#s $rom egeta#les.

n weight training days you will "nd it #ene"cial to add other car#ohydrate sources sweet potatoes,

yams, #lac! #eans, or pinto #eansS to your post wor!out meal to get the appropriate car#ohydrate

inta!e $or the day.

0uscle Gain and Car)o!$dratesI$ you are loo!ing to gain si&e and muscle on this program, you can shoot $or 1206220Z grams o$ car#s

per day depending on your #ody weight.

<ince you are loo!ing to add on si&e you will need to get more calories and more car#s each day. Your

higher car# days should #e on your weight training days, medium car# days on your sprin'ng days,

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and lower car# days on rest days. )hen o$ course enJoy a cheat day once per wee!. 5n example may

loo! something li!e this-

eight )raining Day- 2**6220 grams o$ car#s

<prin'ng Day- 10*62** grams o$ car#sRest Day- 120610* grams o$ car#s

7heat Day- 5ny and 5ll 7ar#s(

Because o$ the ac'ity leel on this program you will need to #e constantly $ueling your #ody i$ you

are loo!ing to gain muscle so #e sure and up the calorie inta!e and the car#ohydrate inta!e.

It is #est to s'c! with the car# sources outlined a#oe- sweet potatoes, yams, #lac! #eans, and pinto

#eans.

nce again, the main $ocus in your diet should #e to get lots protein, tons o$ egeta#les, and healthy

$ats( You will then place in car#ohydrates when needed as we outlined a#oe in our example.

For gaining, it is #est to hae the maJority o$ your car#ohydrates scheduled around your wor!outs.

)his means in the meals #e$ore and aer the wor!out. You can also add some in to other meals

throughout the day i$ you $eel the need(

Car)o!$drate Sources Nutrion Breakdown

Sweet Potato1%a2s 3'44 gra2s5

7alories- 119

8rotein- 2 grams

7ar#s- 29 grams

Fat- .20 grams

Black Beans 3'1* cup5

7alories- 11*

8rotein- C grams

7ar#s- 2* grams

Fat- * grams

Pinto Beans 3'1* cup5

7alories- 11*8rotein- C grams

7ar#s- 2* grams

Fat- * grams

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BodyFitFormula.com

Si2ple Nutrion Breakdown

Depending on your goals you will need to adJust your car#ohydrate inta!e accordingly. I$ you are

ea'ng the correct $oods as we outlined a#oe, enJoy a cheat day, and properly 'me your

car#ohydrates you will see some incredi#le results.

Remem#er, nutri'on and ge%ng results is not all that complicated. 8ut simply, i$ you want to lose

weight, ea'ng the correct $oods and $ewer calories than you #urn in a day will #ring rapid results.

For maintenance, your goal should #e to eat incredi#ly clean and healthy $oods and put the same

amount o$ calories into your #ody that you #urn o. By ea'ng the healthy $oods outlined a#oe, een

though you will #e maintaining the same weight, you will "nd that you will s'll #urn unwanted $at and

replace it will lean muscle. 8u%ng the right $oods in your #ody ma!es a huge dierence(

Finally $or those wan'ng to add si&e, your main $ocus should s'll #e to eat incredi#ly healthy $oods

while adding in good sources o$ car#ohydrates. I$ you want to gain si&e and muscle, you must putmore calories into your #ody than you #urn o. 5nd while you are adding si&e, you will con'nue to

#urn unwanted $at #ecause o$ the $oods you are ea'ng(

/utri'on is pre+y simple when #ro!en down li!e I did a#oe. Focus on ge%ng tons o$ clean, healthy

$oods and then depending on your goals adJust your car#ohydrate and calorie inta!e accordingly(

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-6a2ple 0eals

Below I hae outlined twele dierent meal examples $or you to ta!e a loo! at. Remem#er you can mix

and match any o$ the $oods $rom category one a#oe and eat as much as you want. )hen you will add

in a good source o$ $at to each meal.

I wanted to include the example meals #elow to gie you an idea o$ what a meal may loo! li!e. I hae

also included the amount o$ calories, protein, car#s, and $ats in each meal so you get an idea o$ how

much you are pu%ng in your #ody. You may thin! some meals are too high in $at #ut reali&e that the

!inds o$ $ats we are ea'ng will help you #urn $at.

@ach meal #elow is roughly around 4**6;** calories each so you can adJust according to your caloric

needs. 5 2**6pound male needs a dierent amount o$ calories per day than a 13*6pound $emale. <o,

adJust to meet your own #odies caloric needs and ma!e sure you are ge%ng enough calories.

Your aim is to eat at least your #odyweight in protein each day. )hen you will "ll up on tons o$egeta#les and good $ats( You are to #e ea'ng when you are hungry and un'l you are sa's"ed.

I cannot stress enough the importance o$ ge%ng enough calories in your diet. You do not want to #e

calorie de"cient as this slows down your meta#olism and $at #urning, and will ul'mately hurt your

results. 5ll your calories throughout the wee! should come $rom the $oods in categories one and two

a#oe then you should add in $oods $rom category three depending on your goals.

I hae #ro!en the meal op'ons down into #rea!$ast and lunchdinner. I hae not included any

car#ohydrate sources sweet potatoes, yams, #lac! #eans, or pinto #eansS into the meals #elow so

depending on your goals you can add them in when needed(

Break"ast

Opon ': 4 whole egetarian $ed eggs, 2 cups o$ spinach, cup asparagus, 1 t#sp grass $ed #u+er, 4o&

grass $ed ground #ee$

7alories- ;10

8rotein- 03g

7ar#s- Cg

Fat- 40g

Opon *: 4 whole egetarian $ed eggs, 1 t#sp grass $ed #u+er, 16cup asparagus

7alories- 413

8rotein- 2C

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7alories- 00*

8rotein- 03g

7ar#s- 1?g

Fat- 3*g

Opon 7: 9o& grass $ed stea!, 1* asparagus spears and 16cup #roccoli steamedS

7alories- 4?*

8rotein- 40g

7ar#s- 1*g

Fat- 32

Opon 8: ;o& <almon, 1 cup o$ green #eans, 1 t#sp o$ coconut oil

7alories- 4*4

8rotein- 3;g

7ar#s- 11g

Fat- 20g

Opon 9: 9o& chic!en #reast, 1 cups o$ #roccoli, 2 t#sp almond #u+er

7alories- 0*9

8rotein- ;3g

7ar#s- 1;g

Fats- 21g

Opon : 9o& #ison stea!, 1* asparagus spears, 16cup shita!e mushrooms, 1 t#sp grass $ed #u+er

7alories- 091

8rotein- ;*g

7ar#s- 20g

Fat- 3*g

Opon ;: 9o& grass $ed stea!, 1* asparagus spears, 16cup shita!e mushrooms saut\ed in 1 t#sp o$

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grass $ed #u+er

7alories- ;41

8rotein- 44

7ar#s- 20

Fat- 44

)he reason $or giing you the meal examples a#oe was to show you exactly what you will #e ge%ng

$rom the $oods you will #e ea'ng. 5s I stated #e$ore, two cups o$ spinach is much less calorically dense

than two cups o$ pasta and that is something you need to understand so you can ma!e sure you are

ge%ng enough calories.

I do not want you to $eel the need to count calories howeer. /othing is worse than coun'ng calories,

weighing $ood, or all that other nonsense. From my personal ea'ng plan in the #ox a#oe, I showed

you exactly what I am ea'ng right now. /o'ce, I do not !now how many cups o$ egeta#les I amea'ng or the exact ounces o$ meat that I am ea'ng. hat I do !now is that I am ea'ng $oods that are

incredi#le $or me, and ea'ng when I am hungry and un'l I am sa's"ed(

)he meal plan a#oe wor!s per$ectly $or me haing "e or een six meals in a day( <ome may li!e

ea'ng three #igger meals while others may want to eat six or seen smaller meals. hateer your

pre$erence, go with that( 5ll you need to #e sure o$ is that you are ge%ng tons o$ the wonder$ul $oods

31

ere is my current eating schedule and exactly what I

eat nearly every single day I greatly en9oy these

meals" so here are a few more ideas2

• 3reakfast2 1 eggs" tons of vegetables cooked in

grass fed butter

• First 4unch2 Chicken" tons of vegetables" stir

fried in grass fed butter and some spices

• 4ate 4unch2 5rass Fed 3eef %atties covered

with avocado and salsa" with vegetables on the

side

• 6arly 7inner2 Chicken" tossed salad with

homemade dressing

• 4ate 7inner2 Chicken and tons of vegetables

cooked in grass fed butter and spices

6stimated Calories2 )":''

;ote2 I will add in carbohydrate sources on select

days when needed





BodyFitFormula.com

we hae outlined and ea'ng when you are hungry and un'l you are sa's"ed.

Grocer$ ListBelow are some grocery lists that you can use to shop each wee! $or all the $oods you will need.

Below, I hae also proided a lin! so you can download and print these o $or #e+er conenience(

List ':

• Aegeta#les, and )/< o$ them( 7hoose any and all egeta#les that you enJoy ea'ng. Fro&en

egeta#les are also great( Below are my $aorite eggies that I #uy each wee!-

◦ <pinach

◦ Broccoli

◦ 5sparagus

◦ <hita!e ushrooms

◦

nions◦ Brussel <prouts

]/ote- I will #uy egeta#les two 'mes per wee!W <aturday and ednesday to !eep them most $resh.

• 1**P Aegetarian Fed, Free Range @ggs

• 1**P Aegetarian Fed, Free Range 7hic!en

• 1**P :rass6Fed :round Bee$

• 5ocados

• 5lmonds, macadamia nuts, cashews y $aorite are macadamiasS

• Bacon

• 7oee Beans op'onalS

]You can also include other $aorite meat choices li!e lam#, por!, "sh, wild game, etc. I tend to s'c!

with the two a#oe #ut will add some dierent ones on occasion. <'c! to meats that are 1**P grass

$ed(

5lthough this is a ery short grocery list, it will #ring results(

)o calculate how much o$ each you will need to #uy, you will "rst need to plan out your meals $or the

wee! and then calculate how much $ood you will need to #uy. @ach person calls $or a dierent amount

o$ $ood so determine how much you will need and #uy $or the wee!(

nce you hae your $ood, you can then $ollow the guidelines in the eOuic! eal 8lan where I willshow you how to prepare all your meals $or the wee! in less than ?* minutes.

eOuc! eal 8lan

ere is a Quic! example o$ how you can es'mate the amount o$ $ood you should #uy each wee! in

the eOuic! eal 8lan I go into more depth, so #e sure to chec! out that reportS-

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BodyFitFormula.com

I$ you plan on haing 4 meals per day, you must determine how much chic!en, eggs, meat, and

egeta#les you will need $or the wee!. I go through two6do&en eggs each wee! as I hae $our eery

morning $or ; days during the wee!.

; Days 4 @ggs[ 24 eggs. You will need to do this $or all o$ the items you will #e purchasing to "gure

out how much o$ each you should #uy.

)he "rst wee! is always most diTcult when determining how much $ood to #uy. =oo! at wee! one as

the experiment wee!, and then adJust the $ollowing wee!s #y #uying more or less.

ere are a $ew more essen'als that you will need to get started #ut will not need to purchase on a

wee!ly #asis. Depending on how much you use each item will determine when you will need to #uy

them again. )ypically you can go 163 wee!s then hae to purchase this list again( <o #uy when needed.

List *:

• 1**P :rass Fed Bu+er

• >nre"ned, @xtra Airgin 7oconut il

• lie il try to "nd lie il that is made in 7ali$orniaS

• 5lmond Bu+er

• <pices

◦ 7ayenne 8epper, cinnamon, salt, pepper

• <alsa

• <mall carton o$ grass $ed heay cream op'onal, $or coeeS

You will #e using grass $ed #u+er and coconut oil to coo! all your $oods in you can also purchase

tallow and duc! $at as other coo!ing op'onsS. You will then get dierent spices and sauces to gie your

$ood some dierent Maors( I recommend ge%ng some good Quality lie il so you can ma!e some

homemade salad dressing. I simply add olie oil, spicy #rown mustard, and some spices to ma!e mine.

Your "rst trip to the grocery store you will need to purchase all the items $rom lists one and two. @ach

wee! you will need to purchase list one, then you will monitor when you will need to purchase the

items on list two.

Finally, list three is a list that some will need to purchase depending on your goals. )his list is $or thosewho are trying to add si&e or muscle or $or maintenance purposes as we discussed a#oe-

List +:

• Yams

• <weet potatoes

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• Blac! and 8into Beans

Below is a lin! to a 8DF "le that contains all three o$ the grocery lists. I recommend downloading it

and prin'ng it out so you hae it each wee! when you go to the store(

BodyFit Formula :rocery =ist

Nutrion Overview

• 5ll meals will #e $ocused on ea'ng protein, egeta#les, and healthy $ats

• @liminate all processed car#s and grains during the wee!

• @liminate dairy during the wee!

• Do not drin! calories

• @at when you are hungry and un'l you are sa's"ed

• @at the same $ew meals oer and oer

• @nJoy a cheat day• @at as many $oods $rom category one a#oeS as you would li!e and incorporate good $ats $rom

category two into each meal. Depending on your goals you will add in items $rom category

three when it is called $or

• You should aim to eat 161.3Z grams o$ protein per pound o$ #odyweight depending on your

goals

• @at 2061** grams o$ car#s per day $or rapid weight loss

• @at 1**610* grams o$ car#s per day $or maintenance

• @at 1206220Z grams o$ car#s per day $or si&emuscle gain depending on #odyweight

• omen trying to lose weight should neer eat less than 12** calories in a day and men should

neer $all #elow 1;** calories in a day• Dont count calories, instead $ocus on pu%ng good $oods in your #ody and ea'ng when you

are hungry and un'l you are sa's"ed

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Part wo: Pre<&ort$

For those reading that hae not wor!ed out in a while, I highly recommend ta!ing a wee! or two o$

prepara'on #e$ore Jumping into BodyFit CC. )he reason $or this is that I want you to #e $ullyprepared $or all the intense wor!outs that are to come. )his prepara'on period will help eliminate

soreness and will gie you a great Jumpstart into the program.

You can start your nutri'on plan during this 'me to really get your $at #urning !ic! started(

)he pre wor!outs that $ollow will s'll #e ery challenging and ery intense. 8lus all o$ them can all #e

done in the com$ort o$ your own home.

ere are three separate wor!outs you can do i$ you $eel you need a prepara'on period #e$ore the 4*

day BodyFit Formula-

Pre<&ort$ /orkouts

/orkout '

1. Bodyweight <Quats6 1* reps

2. 8ush6ups6 1* reps i$ you cannot per$orm regular push6ups, per$orm them on your !neesS

3. <tep ups6 1* reps each leg

4. =unges6 1* reps each leg

0. Roc! 7lim#ers6 2* total steps

;. Burpees6 9 reps

)his wor!out is to #e done in a circuit $ormat. )hat means you will #e per$orming each exercise #ac! to

#ac! with li+le or no rest in #etween exercises. In #etween rounds, rest $or ;*6?* seconds then repeat

the circuit 360 'mes.

/orkout *

1. <Quat Vumps6 3* seconds

◦ Rest6 3* seconds

2. Roc! 7lim#ers6 3* seconds

◦

Rest6 3* seconds3. <tep >ps6 3* seconds


4. Burpees6 3* seconds


0. 8ush6>ps6 3* seconds


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$ull speed(

Below I hae set the intensity $or each "tness leel in which they should engage sprints in when "rst

star'ng out. )hen throughout the program, we will #e #umping up the intensity un'l each leel has

reached $ull speed. )o start out, the ery "rst sprin'ng intensi'es loo! li!e this-

• Beginner- ;*P o$ $ull speed

• Intermediate- C0P o$ $ull speed

• 5danced- ?*P o$ $ull speed

For some star'ng this program, the ;*P intensity may s'll #e too high. )hat is completely "ne( I hae

had clients where wal!ing at a $ast pace was their current sprint. 5dJust according to what you #eliee

is your L$ull speedN then $ollow the guidelines $or #umping up the intensity on your sprints as you go

through the program.

You all will eentually #e per$orming sprints at $ull speed, #ut it is #est and always recommended to

wor! up to that point. 5danced "tness leels will get there $aster than the #eginners, #ut eentually

each person will #e engaging in $ull speed, max intensity sprints.

Sprint #uraon

@ach sprin'ng wor!out will last anywhere $rom 2*630 minutes depending on the amount o$ rest you

ta!e #etween sprints. You will then hae to leae open another 061* minutes $or an a#s "nisher or

"nisher wor!out. <o in all, your sprin'ng days will last anywhere $rom 20640 minutes in dura'on.

5s $ar as sprints themseles go, as was stated a#oe each sprint will last anywhere $rom ;62* seconds

depending on your speed and intensity. <prints are meant to #e short #urst o$ ac'ity, $ollowed #y a

rest period.

)he com#ina'on o$ a high intensity sprint $ollowed #y a rest period and repea'ng will #ring ama&ing

results(

Rest i2e

Rest periods #etween sprints should try and #e !ept around 162 minutes. )he thing you want to ma!e

sure o$ here is that you are $ully recoered #e$ore star'ng your next sprint.

@ach 'me you "nish a sprint, you should use your 'me to wal! around and recoer #e$ore your next

sprint. I use this 'me to wal! #ac! to the star'ng posi'on. )ry and improe your recoery 'me as the

program goes on. <ome o$ you in the #eginning may need three minutes o$ recoery 'me to start, #ut

wor! on cu%ng that 'me down each day you sprint.

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BodyFitFormula.com

the program the weights you li will constantly #e increasing, so again i$ you dont !now what weight

you should start with, start too light rather than too heay( Find a weight that is com$orta#le yet

challenging each 'me you wor!out.

#uraonDepending on the wee!, weight training wor!outs will last anywhere $rom 20640 minutes. During the

#eginning phases o$ the program it will #e closer to 2063* minutes while when you adance $urther

the wor!outs will last closer to 4*640 minutes.

oweer, your weight training sessions will neer go longer than 40 minutes i$ you push yoursel$ and

stay on tas!.

Rest i2e

Rest 'me throughout the program will ary $rom wee! to wee!. I ma!e it ery clear throughout the

program how much rest you should ta!e #etween lis and exercises. Re$er to the day you are on and

$ollow the guidelines.

Increasing /eig!t

)hroughout the program, your goal is to increase the amount o$ weight you are doing $or each

exercise each 'me you wor!out. 5ll this means is that each 'me you go $or a weight6training wor!outW

you will increase the weight $rom the preious session.

ere is an example-

Day 1 o$ eights-

• Bench 8ress- 3 sets 12 Reps with 1** pounds

• <Quats- 3 sets 12 Reps with 10* pounds

• Deadlis- 3 sets 12 Reps with 120 pounds

Day 2 o$ eights-

• Bench 8ress- 3 sets 12 Reps with 1*0 pounds

• <Quats- 3 sets 12 Reps with 1C* pounds

•

Deadlis- 3 sets 12 Reps with 1;* pounds

/o'ce that on the #ench press my weight went up only "e pounds while on sQuats it went up 2*

pounds and deadlis went up 30 pounds.

)he reason they went up dierent amounts was #ecause o$ how I $elt the preious liing session on

each exercise.

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BodyFitFormula.com

n the #ench press, seeing that I only went up 0 pounds $rom the preious session shows that it was

pre+y darn hard the preious 'me I lied. oweer, you are going to #e increasin% the ei%ht each

me you li) no ma*er hat . )hat is why in our example, een though I struggled with the preious

weight o$ 1** poundsS, I s'll added weight to the li een i$ it was Just 2 pounds on each side toma!e it 1*0 poundsS. )hat is completely "ne, Just as long as you are #umping up the weight each 'me

you li $or each exercise.

For sQuats and deadlis in our example, going up that much weight $rom the preious 'me shows that

I completed all the reps pre+y easily and this 'me I am going to need to push mysel$ harder. )o go up

in weight you simply need to gauge how the weight $elt $rom the preious session and go up $rom

there. 5gain, een i$ it is Just adding 2 pounds to each side, that is totally "ne(

In our example a#oe, you are going to s'c! to the same weight throughout the en're weight liing

session. For example on #ench press $or day two, I would try to complete all three sets o$ 12

repe''ons using 1*0 pounds(

Be sure to not #ump up the weight too Quic!ly. a!e sure you are liing a challen%in% "ut

comforta"le ei%ht . You will hear me say this again #ut it is $ar #e+er to start too light than too heay.

)his is especially true $or #eginners. @en i$ you need to start #y Just using the #ar on all your lis that

is completely o!. <imply ma!e sure you con'nue increasing the weight each wor!out.

I hae proided you with a wor!out log where you can trac! all o$ your lis and the amount o$ weight

you lied each day. I highly recommend prin'ng that out and "lling it in each 'me you li. )his will

ensure you go up in weight each 'me you li and are con'nuing to challenge yoursel$.

BodyFit Formula or!out =og

Outco2es

)he !inds o$ exercises and weight training we are doing are going to #ring some awesome results.

ithin the "rst $ew wee!s you will start seeing and $eeling muscles you hae not seen or $elt in years.

You will start adding ripped lean muscle mass and #urning $at all at the same 'me.

)he weight program is #ro!en up into two phases, the "rst $ocusing on max strength gains and adding

some lean muscle while the second hal$ will $ocus more on $at #urning while con'nuing to seeimproement in strength gains and lean muscle gain. I hae also proided you with an extra 2* days o$

awesome wor!outs that you can con'nue with to $urther your results een more( Be sure to chec!

those out in the #onus sec'on.

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BodyFitFormula.com

>) raining

)hrough each phase o$ the program you will #e engaging in many dierent a# wor!outs. You will #e

engaging in a#s 263 days per wee! and each "tness leel has #een strategically set to ma!e sure the a#

wor!outs are con'nually ge%ng more challenging.

@ach a# day, I hae included three separate wor!outs $or #eginner, intermediate, and adanced leels.

5ll you will simply need to do is "nd your "tness leel and engage in the wor!out proided.

#uraon

Your a# training sessions will last anywhere $rom 061* minutes depending on the day. 5s the program

goes on you can expect them to #e closer to 1* minutes as you will #e engaging in more and harder

exercises.

Rest i2e)he a# wor!outs designed in this program are meant to #e done #ac!6to6#ac! with a short rest period

#etween $ull rounds. 5gain, I will outline that throughout the program so i$ you $ollow the step6#y6step

process it will #e ery clear what you will need to do.

Outco2es

)he a# wor!outs in this program will #uild incredi#le core strength, #uild up ripped lean a#s, and also

tear away $at( )he com#ina'on o$ proper nutri'on, sprints, weight training wor!outs, and a#

wor!outs will all hae a maJor impact on what your mid sec'on loo!s li!e at the end o$ the program.

<'c! with the program, and you will li!e the results you see around the midsec'on(

0ove2ent

)a!ing wal!s, going on hi!es, doing yoga and engaging in low intensity wor!outs are encouraged

throughout these $orty days. )he program is already Jam pac!ed with high intensity wor!outs #ut I

want to encourage you to simply move( al! around, use the stairs, or go on a $amily hi!e.

:et outside and get some $resh air, play some Fris#ee, and soa! up some itamin D. I am not saying

you hae to go to the gym and wal! on the treadmill $or 40 minutes. Vust thin!ing o$ doing that ma!es

me sic!. 5ll I am saying is to moe around at a slow pace as much as you can.

:et outside and ta!e a morning wal!. )a!e your dog to the par! and run around.

@specially on your days o, I highly encourage you to moe around as much as you can. I$ you can do

this !ind o$ ac'ity eeryday, great( I$ not aim to do it as much as possi#le. It can only help your

results.

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BodyFitFormula.com

/ow that we hae coered all that you need to !now a#out the wor!outs in the $orty6day program, it

is 'me to Jump into the BodyFit CC(

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BodyFitFormula.com

Part &our: Bod$&it A

P!ase One: 0a6i2al Strengt! Lean Gaining8hase ne has #een strategically designed to Jump6start your $at #urning $rom the ery "rst wor!out

you engage in. You will #e comple'ng 1; wor!outs in total in phase one o$ the program, each one

#uilding o the last and #las'ng o $at and #uilding ripped, lean muscle(

)he wor!outs will #e challenging, you will get 'red, you will get sore, #ut you will see results( @en in

this "rst $ew wee!s you will start $eeling #e+er and start seeing a change in #ody composi'on.

@ach wor!out is laid out $or you #elow, so simply $ollow the steps and you will !now exactly what to

do. e are was'ng no 'me in ge%ng you in the #est shape o$ your li$e, so #e ready $or the challenge

and push through each wor!out.

:e%ng started may #e the toughest part o$ the whole program. <tar'ng anything new is diTcult, #ut

i$ you can push through all the wor!outs you will see some incredi#le results within wee!s( Do not let

all the wor!outs in'midate you. )a!e it one day at a 'me(

It is important to note that in phase one we are not only !ic! star'ng some incredi#le $at #urning and

lean muscle gain #ut we are wor!ing on changing your wor!out ha#its. You will hae to sacri"ce and

ma!e 'me to get your wor!outs in. /o excuses(

)his is a start o$ a new li$estyle, one that is $ocused on ge%ng you healthy and "t $or li$e( I hope you

are as excited as I am to get started and get healthy once and $or all.

/!at Can %ou -6pect in P!ase One

)his may #e the hardest phase o$ the whole program. 5s was stated, star'ng anything new is going to

#e diTcult. n top o$ that you will #e engaging in 1; dierent high intensity wor!outs in phase one.

I$ you get through phase one, you will #e greatly se%ng yoursel$ up $or great success and results

through the rest o$ the program( Eeep $ocused on "nishing this phase without een worrying a#out

the second hal$ o$ the program.

Your $ocus must #e on ge%ng through phase one and s'c!ing to the wor!out plan and nutri'on plan.

5er comple'ng the "rst 162 wee!s you will hae oercome most o$ the soreness, you will hae seen

results in #ody composi'on, and you will #e $eeling healthier than eer #e$ore #ecause o$ the

wor!outs and ea'ng plan(

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BodyFitFormula.com

ith all that #eing said, #e sure to $ollow the guidelines $or the wor!outs #elow. Find your "tness leel

and engage in the appropriate wor!out. I do not expect any o$ you to go out and go $ull speed on the

ery "rst wor!out sessions. Beginners especially need to ease into the program. I hae gien you a

clear outline $or sprints and the intensity you should #e going at, so please #e sure and $ollow those

guidelines. I$ the intensity is s'll too high, adJust accordingly.

For weights, our goal in phase one is to get used to the moements and to help you get #ac! into the

Mow o$ liing again. I$ you hae #een liing recently, great, you can push yoursel$ a li+le harder. For

#eginners howeer, you really need to $ocus on doing all exercises with per$ect $orm at a moderate,

com$orta#le weight as we discussed in preious sec'ons.

During phase one we will #e doing tons o$ core wor!. By doing this, I am preparing you $or the next

phase o$ the program, as we will #e engaging in harder core and a# rou'nes.

)ry and complete all the wor!outs $or phase one, no excuses. e are deeloping a ha#it o$ wor!ing

out so set aside your wor!out 'mes, get it in your calendar, and get it done(

+eminder( Phase One ,ei%hts

For phase one you will #e liing lighter weights $or more repe''ons. In wee! one you will #e

per$orming three sets o$ twele reps while in wee! two you will #e per$orming three sets o$ ten reps.

)hat #eing said, you should use a weight that you are com$orta#le with comple'ng all the repe''ons

reQuired $or each set. You should only hae 263 repe''ons le in the tan! aer each set. For example,

i$ you were to complete three sets o$ ten reps, you should #e a#le to complete the ten reps #ut should

/) #e a#le to complete 13(

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BodyFitFormula.com

#a$ '

,or'out of the -ay: ,ei%ht Trainin%( Finisher

Rou'ne-

^ Deadlis- 3 sets 12 reps

^ 8ull6ups- 3 sets 12 reps]

^ <Quats- 3 sets 12 reps

^ Bench 8ress- 3 sets 12 reps

^ erhead 8ress- 3 sets 12 reps

^ Bent er Row- 3 sets 12 reps

^ 8ush6>ps- 3 sets max reps

.f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more

than 1 pull0ups in a ro "ut cannot perform 23 in a ro( do 4 sets 5 ma6 pull0ups! f you can perform

23 consecuve pull0ups( you should add ei%ht to perform ei%hted pull0ups!

Rest #etween sets and exercises should #e 3*640 seconds. You should #e a#le to complete this $ull

rou'ne in 2063* minutes i$ you stay $ocused and stay on tas!.

Be sure you are wor!ing with a com$orta#le weight, een i$ you hae to start with Just the #ar. It is "ar

)e?er to start too lig!t t!an too !eav$D

nce you hae "nished the weight liing rou'ne a#oe, you will rest $or 06C minutes and complete

the Finisher or!out #elow-

Beginner:

^ 1* Bodyweight <Quats, 0 Burpees, 0 8ush6ups. Repeat three 'mes with as li+le rest as possi#le

Inter2ediate:

^ 2* Bodyweight <Quats, 1* Burpees, 1* 8ush6ups. Repeat three 'mes with as li+le rest as possi#le

>dvanced:

^ 20 Bodyweight <Quats, 10 Burpees, 20 8ush6ups. Repeat three 'mes with as li+le rest as possi#le

#a$ *

,or'out of the -ay: Sprints( 7"s Finisher

..Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your

muscles are loose and you are fully ready to %o..

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BodyFitFormula.com

Beginner: 3 sets o$ 4 sprints 12 totalS at ;*P o$ your $ull speed

Inter2ediate- 3 sets o$ 4 sprints 12 totalS at C0P o$ your $ull speed

>dvanced- 3 sets o$ 4 sprints 12 totalS at ?*P o$ your $ull speed

Distances-

^ <print 1- C* yards

^ <print 2- ;* yards

^ <print 3- 0* yards


You will repeat this 3 'mes $or a total o$ 12 sprints. 5er each sprint is completed, you will wal! #ac!

to the star'ng posi'on and per$orm the next sprint.

9Or you can refer to your "onus Sprinn% uide for other sprinn% opons!;

5er comple'ng your 12 sprints, you will rest 06C minutes and you will per$orm the a# rou'ne #elow.

)his 06C minute period should #e your cool down 'me. Vog or wal! home, !eep moing and do not Just

sit down. :et some stretching in to !eep your muscles loose.

7"s Finisher:

Beginner:

^ 8lan!s- 20 <econds^ <ide 8lan!s- 12 seconds each side

^ Roc! 7lim#ers- 12 each leg

+epeat 4 mes

Inter2ediate:

^ 8lan!s- 4* <econds

^ <ide 8lan!s- 2* seconds each side

^ Roc! 7lim#ers- 2* each leg

+epeat 4 mes

>dvanced:

^ 8lan!s- ;* <econds



+epeat 4 mes

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BodyFitFormula.com

#a$ +


Rou'ne-











Rest #etween sets and exercises should #e 3*640 seconds. You should #e a#le to complete this $ull

rou'ne in 2063* minutes i$ you stay $ocused and stay on tas!.

Be sure you are increasing the weight on each li so you are liing more than the preious day(



Beginner:

^ 1* Bodyweight <Quats, 0 Burpees, 0 8ush6ups. Repeat three 'mes with as li+le rest as possi#le

Inter2ediate:

^ 2* Bodyweight <Quats, 1* Burpees, 1* 8ush6ups. Repeat three 'mes with as li+le rest as possi#le

>dvanced:

^ 20 Bodyweight <Quats, 10 Burpees, 20 8ush6ups. Repeat three 'mes with as li+le rest as possi#le

#a$ 7




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BodyFitFormula.com

Inter2ediate- 3 sets o$ 4 sprints 12 totalS at ?*P o$ your $ull speed

>dvanced- 3 sets o$ 4 sprints 12 totalS at $ull speed

Distances-









)his 06C minute period should #e your cool down 'me. <o Jog or wal! home, !eep moing and do not

Just sit down. :et some stretching in to !eep your muscles loose.

7"s Finisher:

Beginner:

^ 8lan!s- 20 <econds

^ <ide 8lan!s- 12 seconds each side

^ Roc! 7lim#ers- 12 each leg+epeat 4 mes

Inter2ediate:




+epeat 4 mes

>dvanced:

^ 8lan!s- ;* <econds^ <ide 8lan!s- 3* seconds each side


+epeat 4 mes

#a$

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BodyFitFormula.com


Beginner: 3 sets o$ 4 sprints 12 totalS at C*P o$ your $ull speed

Inter2ediate: 3 sets o$ 4 sprints 12 totalS at ?*P o$ your $ull speed

>dvanced: 3 sets o$ 4 sprints 12 totalS at $ull speed

Distances-











7"s Finisher:

Beginner-^ 8lan!s- 3* <econds



+epeat 4 mes

Inter2ediate:

^ In6n6uts- 12 reps



^ Roc! 7lim#ers- 20 each leg+epeat 4 mes

>dvanced:

^ In6n6uts- 2* reps

^ 8lan!s- C* <econds


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BodyFitFormula.com


+epeat 4 mes

#a$ '4


Rou'ne-

^ Deadlis- 3 sets 1* reps


^ <Quats- 3 sets 1* reps

^ Bench 8ress- 3 sets 1* reps

^ erhead 8ress- 3 sets 1* reps

^ Bent er Row- 3 sets 1* reps





Rest #etween sets and exercises should #e 3*6;* seconds. You should #e a#le to complete this $ull

rou'ne in 3*64* minutes i$ you stay $ocused and stay on tas!.




Beginner:

^ 0 Vumping 8ull6>ps, 0 8ush6>ps. Repeat as many 'mes as you can in 9 minutes(

Inter2ediate:

^ 3 8ull6>ps, C 8ush6>ps. Repeat as many 'mes as you can in 9 minutes(

>dvanced:^ 0 8ull6>ps, 1* 8ush6>ps. Repeat as many 'mes as you can in 9 minutes(

#a$ ''


00





BodyFitFormula.com



Beginner: 3 sets o$ 4 sprints 12 totalS at 9*P o$ your $ull speed

Inter2ediate: 3 sets o$ 4 sprints 12 totalS at $ull speed


Distances-











7"s Finisher:

Beginner-




+epeat 4 mes

Inter2ediate:

^ In6n6uts- 12 reps


^ <ide 8lan!s- 20 seconds each side^ Roc! 7lim#ers- 20 each leg

+epeat 4 mes

>dvanced:

^ In6n6uts- 2* reps


0;





BodyFitFormula.com



+epeat 4 mes

#a$ '*


Rou'ne-

^ Deadlis- 3 sets 1* reps


^ <Quats- 3 sets 1* reps

^ Bench 8ress- 3 sets 1* reps

^ erhead 8ress- 3 sets 1* reps

^ Bent er Row- 3 sets 1* reps





Rest #etween sets and exercises should #e 3*6;* seconds. You should #e a#le to complete this $ull

rou'ne in 3*64* minutes i$ you stay $ocused and stay on tas!.




Beginner:

^ 0 Vumping 8ull6>ps, 0 8ush6>ps. Repeat as many 'mes as you can in 9 minutes(

Inter2ediate:

^ 3 8ull6>ps, C 8ush6>ps. Repeat as many 'mes as you can in 9 minutes(

>dvanced:

^ 0 8ull6>ps, 1* 8ush6>ps. Repeat as many 'mes as you can in 9 minutes(

#a$ '+

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BodyFitFormula.com

Oponal $ardio<7"s Finisher

)oday you hae the op'on o$ engaging in a cardio session and an a#s "nisher wor!out. I$ you do

decide to ta!e on the wor!out, we will #e cu%ng our sprints in hal$. I$ your #ody is sore or 'red, I

recommend ta!ing the day o. I hae outlined eerything #elow i$ you do decide to engage in thewor!out.



Beginner: 2 sets o$ 3 sprints ; totalS at 9*P o$ your $ull speed

Inter2ediate: 2 sets o$ 3 sprints ; totalS at $ull speed

>dvanced: 2 sets o$ 3 sprints ; totalS at $ull speed

Distances-




You will repeat this 2 'mes $or a total o$ ; sprints. 5er each sprint is completed, you will wal! #ac! to

the star'ng posi'on and per$orm the next sprint.


5er comple'ng your ; sprints, you will rest 06C minutes and you will per$orm the a# rou'ne #elow.



Beginner:




+epeat 4 mes

Inter2ediate:

^ In6n6uts- 12 reps




+epeat 4 mes

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BodyFitFormula.com

>dvanced-

^ In6n6uts- 2* reps


^ <ide 8lan!s- 4* seconds each side^ Roc! 7lim#ers- 3* each leg

+epeat 4 mes

#a$ '7

+est -ay!

#a$ '8

,or'out of the -ay: ,ei%ht Trainin%( 7"s

Rou'ne-











Rest #etween sets and exercises should #e 3*6C0 seconds. You should #e a#le to complete this $ull

rou'ne in 4*640 minutes i$ you stay $ocused and stay on tas!.


nce you are "nished with your lis, you will complete the a#s rou'ne #elow-

7"s Trainin%:

Beginner:



0?





BodyFitFormula.com


+epeat 4 mes

Inter2ediate:

^ In6n6uts- 10 reps^ Decline eighted 7runch]- 12 reps

^ anging =eg Raises- ; reps


+epeat 3 mes

>dvanced:

^ In6n6uts- 2* reps

^ Decline eighted 7runch]- 12 reps

^ anging =eg Raises- 12 reps


+epeat 3 mes

.$hoose a ei%ht that is comforta"le yet challen%in%# =ou ant to "e a"le to >nish the 23 decline

crunches yet not "e a"le to perform 21

#a$ '9

,or'out of the -ay: Sprints( Finisher



Beginner: 3 sets o$ 4 sprints 12 totalS at ?*P o$ your $ull speed

Inter2ediate: 3 sets o$ 4 sprints 12 totalS at $ull speed


Distances-


^ <print 2- ;* yards^ <print 3- 0* yards




;*





BodyFitFormula.com


5er comple'ng your 12 sprints, you will rest 06C minutes and you will per$orm the "nisher #elow.



Beginner:

^ 1* step6ups each leg

^ 1* #odyweight sQuats

^ 0 #urpees

+epeat 4 mes

Inter2ediate:

^ 10 #odyweight sQuats

^ 1* #urpees

^ 10 sQuat Jumps

+epeat 4 mes

>dvanced:


^ 10 #urpees

^ 20 sQuat Jumps

+epeat 4 mes

#a$ '

,or'out of the -ay: ,ei%ht Trainin%( 7"s

Rou'ne-



^ <Quats- 3 sets 9 reps^ Bench 8ress- 3 sets 9 reps





;1





BodyFitFormula.com



Rest #etween sets and exercises should #e 3*6C0 seconds. You should #e a#le to complete this $ull

rou'ne in 4*640 minutes i$ you stay $ocused and stay on tas!.


nce you are "nished with your lis, you will complete the a#s rou'ne #elow-

7"s Trainin%:

Beginner:




+epeat 4 mes

Inter2ediate:

^ In6n6uts- 10 reps


^ anging =eg Raises- ; reps


+epeat 3 mes

>dvanced:^ In6n6uts- 2* reps




+epeat 3 mes



#a$ ';

,or'out of the -ay: Sprints( Finisher



;2





BodyFitFormula.com

Beginner- 3 sets o$ 4 sprints 12 totalS at ?*P o$ your $ull speed

Inter2ediate- 3 sets o$ 4 sprints 12 totalS at $ull speed

>dvanced- 3 sets o$ 4 sprints 12 totalS at $ull speed

Distances-








5er comple'ng your 12 sprints, you will rest 06C minutes and you will per$orm the "nisher #elow.



Finisher

Beginner:

^ 1* step6ups each leg^ 1* #odyweight sQuats

^ 0 #urpees

+epeat 4 mes

Inter2ediate:

^ 10 #odyweight sQuats

^ 1* #urpees

^ 10 sQuat Jumps

+epeat 4 mes

>dvanced:


^ 10 #urpees

^ 20 sQuat Jumps

;3





BodyFitFormula.com

>dvanced-

^ In6n6uts- 2* reps



^ 8lan!s- 9* <econds+epeat 3 mes



#a$ *4

+est -ay!

#a$ *'

+est -ay!

P!ase One Co2plete

You hae Just completed the "rst phase o$ the BodyFit CC wor!out plan. <ome o$ you may #e ready to

moe on to phase two while others may need to spend a li+le more 'me on #uilding more strength

and ge%ng stronger in the weight room. I$ you $eel you need to con'nue to get stronger, I recommend

spending a $ew more wee!s in phase one.

You will complete the wor!outs $rom wee! num#er three $ocusing on doing three sets o$ eight repswhile really $ocusing on #umping up the weight each wor!out. 7on'nue to engage in the sprints, a#

wor!outs, and "nisher wor!outs as well.

For the a# wor!outs, con'nue #umping up the num#er o$ reps and seconds eery 263 wor!outs. )his

will ensure that you are con'nuing to challenge yoursel$.

I$ you $eel you are where you need to #e strength6wise, lets get moing on phase num#er two. ore

awesome wor!outs ahead(

P!ase wo: Ul2ate &at Burn

5er comple'ng phase one o$ the BodyFit CC, you should now #e com$orta#le in the weight room

and you should #e $eeling ery strong. I can guarantee you are already seeing results i$ you hae stuc!

with the wor!outs and stayed strong to the ea'ng plan.

8art two o$ the BodyFit CC is where you are really going to see the LCCN style wor!outs come out( I

am so excited to introduce you to this style o$ wor!ing out. hen I deeloped it, I was shoc!ed #y the

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BodyFitFormula.com

cra&y $at #urning results that it #rings. )hese wor!outs are high intensity and com#ine dierent styles

o$ cardio throughout each wor!out.

)his style o$ training is completely designed $or the ul'mate $at #urn all while con'nuing to #uild up

that hard earned lean muscle. I cannot wait $or you to experience these wor!outs. )hey are $ocusedand intense throughout and will #ring cra&y results( )his is your last push to "nish o$ the $orty days, so

stay strong and !eep wor!ing hard.

/!at Can %ou -6pect in P!ase wo

You can expect some cra&y $at #urning results as well as con'nuing to see ripped lean muscle gain. )he

wor!outs in phase two are ery demanding so you must #e sure your ea'ng stays on point and that

you con'nue ge%ng great nutri'ous $oods in your #ody.

5lso #e sure that you are ge%ng good amounts o$ rest and sleep to allow your #ody to recoer $rom

the wor!outs. e will #e liing $our days a wee! in this phase and will #e doing tons o$ dierent highintensity cardio sessions.

)he com#ina'on o$ the wor!outs in this phase and ea'ng healthy and including your cheat day o$

courseS are going to #ring you some incredi#le results. Its 'me to get into the wor!outs, so lets do it(

P!ase wo /orkouts

In phase two, you will #e cycling through three separate wor!out rou'nes each wee!. You will hae an

L5N wor!out, LBN wor!out, and a L7N wor!out. I will #e outlining the wor!outs #elow in a day #y day

$ashion as I did $or phase one #ut I wanted to gie you a Quic! oeriew o$ the wor!outs "rst. )a!e a

loo! #elow to see the exercises that each wor!out will consist o$-

/orkout >: Lower Bod$ >)s

• SFuats: 2 sets 12 reps

• SFuat u2ps: 2 sets 2* reps

• #u2))ell1Bar)ell Lunges: 2 sets 10 reps each leg

• Single Leg Cal" Raises: 2 sets 10 reps each leg

• >) -6ercise: 2 sets depends on dayS

• >) -6ercise: 2 sets depends on dayS

• #u2))ell Swings1=e?le)ell swings: 2 sets 3* reps

5s you can see or!out 5 consists o$ C total exercises including some lower #ody wor! and some a#

training. )he a# training is going to #e dierent $or dierent "tness leels so #e sure and $ollow the

guidelines #elow $or what a# exercises you will #e doing.

/orkout B: Upper Bod$

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• Benc! Press: 2 sets 12 reps

• Pus!<Ups: 2 sets 1*2*3* reps

• Pull<Ups1u2ping Pull<Ups: 2 sets max reps

• Benc! #ips: 2 sets 122*3* reps• Over!ead Press: 2 sets 12 reps

• #ive Bo2)er Pus!<Ups: 2 sets 01*10 reps

• Bent Over Row: 2 sets 12 reps

or!out B is straight upper #ody and is ery challenging. n the exercises that you see three dierent

num#ers $or repe''ons push6ups, #ench dips, and die #om#er push6upsS, those num#er represent

the amount o$ reps $or each "tness leel. Beginner will do the lower num#ers and adanced will do

the higher num#ers $or repe''ons.

)a!e a loo! at what the $ull wor!outs will consist o$ and how you are to per$orm them #oth. You will

start with an interal cardio rou'ne on #oth wor!outs 5 and B then will per$orm the wor!out outlined

$or that day.

Start:

Cardio Intervals: C total sprints

C one6minute interals on the piece o$ cardio eQuipment o$ your choice treadmill, rowing machine,

#i!e, etcS. You could also sprint in place i$ you wanted. You are to do C one6minute sprints in interal

$ashion. )his means sprin'ng $or one6minute, cooling down $or one6minute, and repea'ng un'l all C

sprints are completed. )his will ta!e you 14 minutes total. I$ one minute is too long, lower the sprint'me to 3* secondsS.

Circuit Round One: 2 rounds or!out 5 or BS

5er you hae completed your sprints, you will then engage in wor!out 5 or B $rom a#oe. )hese

wor!outs are to #e done in circuit $ormat, per$orming one exercise aer the next with as li+le rest as

possi#le. You will go through 2 $ull rounds. For example-

<Quats to Bodyweight <Quats to =unges to 7al$ Raises to 5# @xercise to 5# @xercise to Dum##ell

<wings. You will cycle through this two 'mes with as li+le rest as possi#le.

Slow Cardio: 5er comple'ng the two rounds o$ wor!out 5 or B a#oe, you will then Jump on the

treadmill or #i!e, rower, or Just wal!S $or "e minutes at a slow6moderate speed. )his is your recoery

'me #e$ore doing the the weight circuit again.

Circuit Round wo: 2 rounds or!out 5 or BS

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BodyFitFormula.com

nce you hae completed the "e minutes o$ slow cardio, you are to per$orm two more rounds o$

wor!out 5 or B. 5er "nishing, you should hae done F>R $ull rounds o$ the circuit each exercise

should hae done $our separate 'mesS

Cool #own: )o "nish o the wor!out, you are to wal! again $or another "e minutes. nce the "e

minutes is done, you are "nished $or the day(

ere is a simpli"ed ersion-

1. C one6minute sprint interals

2. 7omplete 2 rounds o$ wor!out 5 or B depending on the dayS

3. al! $or 0 minutes

4. 7omplete another 2 rounds o$ wor!out 5 or B depending on the dayS

5. 0 minute cool down

)his wor!out is so eec'e when it comes to #urning $at and #uilding ripped lean muscle. Be sure you

are !eeping your wor!outs intense throughout and really challenging yoursel$. )ry and rest as li+le as

possi#le #etween exercises.

/ow that we hae coered wor!outs 5 and B, we will now go oer wor!out 7. 5ll wor!out 7 consists o$

is sprints, Just li!e we hae #een doing. I will outline eerything you will #e doing $or the sprin'ng

wor!outs including what "nisher or a# "nisher you will #e engaging in(

You will #e wor!ing out "e days a wee! in phase two and the wor!out structure will loo! li!e this-

onday- 5 or!out

)uesday- B or!out

ednesday- Rest

)hursday- 5 or!out

Friday- B or!out

<aturday- 7 or!out

<unday- Rest

)his pa+ern will stay consistent throughout the rest o$ the program.

Below I will now outline the "nal 2* days o$ the program. )his will #e the detailed wor!outs $rom what

we went oer a#oe. 5lso, remem#er that I hae put together a wor!out log $or you in your #onus

sec'on that can #e easily printed o and consists o$ all the wor!outs. I highly recommend prin'ng

that out.

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#a$ **

,or'out of the -ay: &oer Body $ircuit( 7"s

Rou'ne- or!out 5

Start: C one6minute sprint interals on piece o$ cardio eQuipment o$ your choice treadmill, #i!e,

rowing machine, sprints in place, etc.S Interals o$ one6minute sprint, $ollowing #y one6minute rest.

7omplete in this $ashion un'l you hae done C total sprints.

Circuit Round One: 7omplete circuit #elow

Cardio: al! on the treadmill $or 0 minutes

Circuit Round wo: 7omplete circuit #elow again

Cardio: al! $or "e minutes to cool down

7ircuit-


^ <Quat Vumps- 2 sets 2* reps

^ Dum##ellBar#ell =unges- 2 sets 10 reps each leg

^ <ingle =eg 7al$ Raises- 2 sets 10 reps each leg

^ 5# @xercise- 2 sets see #elowS


^ Dum##ellEe+le#ell <wings- 2 sets 3* reps

5#s- Find your "tness leel and place in the a# exercises #elow in the slot a#oe where it says L5#

exerciseN a#oe

Beginner-

• 5# <cissors- 2 sets 2* total crosses

• Roc! 7lim#ers- 2 sets 20 each leg

Intermediate-

• In6n6uts- 2 sets 10 reps

• anging =eg Raises- 2 sets 9 reps

5danced-

• In6n6uts- 2 sets 2* reps

•

anging =eg Raises- 2 sets 12 reps

#a$ *+

,or'out of the -ay: ?pper Body $ircuit

Rou'ne- or!out B

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BodyFitFormula.com




Circuit Round One: 7omplete circuit #elowCardio: al! on the treadmill $or 0 minutes



7ircuit-


^ 8ush6>ps- 2 sets 1*2*3* reps

^ 8ull6>psVumping 8ull6>ps- 2 sets ax reps

^ Bench Dips- 2 sets 122*3*


^ Die Bom#er 8ush6>ps- 2 sets 01*10 reps


)he numerous num#ers $or reps represents dierent "tness leels. =ower num#er is #eginner, higher

num#er is adanced. 7hoose one num#er and s'c! with it(

#a$ *7

+est -ay!

#a$ *8


Rou'ne- or!out 5




Circuit Round One: 7omplete circuit #elowCardio: al! on the treadmill $or 0 minutes



7ircuit-

C*





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^ 5# @xercise- 2 sets see #elowS^ 5# @xercise- 2 sets see #elowS



exerciseN

Beginner-

• 5# <cissors- 2 sets 2* total crosses

• Roc! 7lim#ers- 2 sets 20 each leg

Intermediate-



5danced-



#a$ *9


Rou'ne- or!out B








7ircuit-






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#a$ *

,or'out of the -ay: Sprints( 7"s



Beginner- 3 sets o$ 3 sprints ? totalS at $ull speed

Inter2ediate- 3 sets o$ 3 sprints ? totalS at $ull speed

>dvanced- 3 sets o$ 3 sprints ? totalS at $ull speed

Distances-




You will repeat this 3 'mes $or a total o$ ? sprints. 5er each sprint is completed, you will wal! #ac! to



7)er complen% your @ sprints( you ill rest 10A minutes and you ill perform the a"s >nisher "elo#

This 10A minute period should "e your cool don me# o% or al' home( 'eep movin% and do not /ust

sit don# et some stretchin% in to 'eep your muscles loose#

7"s Trainin%:

Beginner:^ 8lan!s- 4* seconds

^ 5# <cissors- 2* total crosses



+epeat 4 mes

C2





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Inter2ediate:

^ In6n6uts- 10 reps

^ 7ross Body Roc! 7lim#ers- 20 each leg

^ =eg Raise to )hrust >p- 10reps

^ 8lan!s- C* <econds+epeat 4 mes

>dvanced-

^ In6n6uts- 2* reps

^ 7ross Body Roc! 7lim#ers- 3* each leg

^ =eg Raise to )hrust >p- 2* reps

^ 8lan!s- ?* <econds

+epeat 4 mes

#a$ *;

+est -ay!

#a$ *E


Rou'ne- or!out 5


rowing machine, sprints in place, etc.S Interals o$ one6minute sprint, $ollowing #y one6minute rest.7omplete in this $ashion un'l you hae done C total sprints.





7ircuit-


^ <Quat Vumps- 2 sets 2* reps^ Dum##ellBar#ell =unges- 2 sets 10 reps each leg





C3





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exerciseN

Beginner-

• 5# <cissors- 2 sets 2* total crosses• Roc! 7lim#ers- 2 sets 20 each leg

Intermediate-



5danced-



#a$ +4


Rou'ne- or!out B








7ircuit-










#a$ +'

C4





BodyFitFormula.com

You will repeat this 3 'mes $or a total o$ ? sprints. 5er each sprint is completed, you will wal! #ac! to



7)er complen% your @ sprints( you ill rest 10A minutes and you ill perform the a"s >nisher "elo#

This 10A minute period should "e your cool don me# o% or al' home( 'eep movin% and do not /ust

sit don# et some stretchin% in to 'eep your muscles loose#

7"s Trainin%:

Beginner:

^ 8lan!s- 40 seconds

^ 5# <cissors- 2* total crosses



+epeat 4 mes

Inter2ediate:

^ In6n6uts- 2* reps

^ 7ross Body Roc! 7lim#ers- 20 each leg

^ =eg Raise to )hrust >p- 10reps

^ 8lan!s- C0 <econds

+epeat 4 mes

>dvanced-^ In6n6uts- 20 reps

^ 7ross Body Roc! 7lim#ers- 3* each leg

^ =eg Raise to )hrust >p- 2* reps

^ 8lan!s- ?* <econds

+epeat 4 mes

#a$ +8

+est -ay!

#a$ +9


Rou'ne- or!out 5

CC





BodyFitFormula.com





Cardio: al! on the treadmill $or 0 minutesCircuit Round wo: 7omplete circuit #elow again


7ircuit-









exerciseN

Beginner-

• 5# <cissors- 2 sets 20 total crosses

• Roc! 7lim#ers- 2 sets 3* each leg

Intermediate-

• In6n6uts- 2 sets 2* reps• anging =eg Raises- 2 sets 1* reps

5danced-



#a$ +


Rou'ne- or!out B






C9





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7ircuit-










#a$ +;

+est -ay!

#a$ +E


Rou'ne- or!out 5








7ircuit-







C?





BodyFitFormula.com



exerciseN

Beginner-

• 5# <cissors- 2 sets 20 total crosses

• Roc! 7lim#ers- 2 sets 3* each leg

Intermediate-


• anging =eg Raises- 2 sets 1* reps

5danced-



#a$ 74


Rou'ne- or!out B





Cardio: al! on the treadmill $or 0 minutesCircuit Round wo: 7omplete circuit #elow again


7ircuit-





^ erhead 8ress- 2 sets 12 reps^ Die Bom#er 8ush6>ps- 2 sets 01*10 reps




9*





BodyFitFormula.com

Part &ive: 0oving &orward

7ongratula'ons on comple'ng the program( )hat was not an easy tas! and you too! it #y the horns

and got through all $orty days.

You may #e wondering, L! so now whatGN I will show you what next steps you need to ta!e to

con'nue on with your new and exci'ng healthy li$estyle(

But "rst things "rst, you must reward yoursel$. You hae Just completed an incredi#ly challenging

program and it is only right that you treat yoursel$ to something nice. hateer that may #e $or youW

whether that is a nice dinner, a short 26day aca'on, or may#e een a 26wee! aca'on i$ you do that I

hae some things lined up $or you to doS(

5er 4* days o$ incredi#ly hard wor!, a new li$estyle has #een $ormed and deeloped. You can now

see some maJor results that hae ta!en place oer the past $orty days and I am con"dent that you li!ewhat you are seeing.

ore importantly, you are liing a healthy li$estyle and that is something that needs to con'nue.

=iing a healthy li$estyle is not as rigorous as the past $orty days hae #een. )his program was meant

to put you on the $ast trac! to #e+er health and #ring you results fast (

hat you hae achieed, howeer, does not stop here( You can see the great things that liing a

healthier li$estyle #ringsW you loo! #e+er, $eel #e+er, hae more energy, and are Just oerall more

healthy.

)o help you con'nue down this path I hae put together a $ew simple ways you can !eep on liing this

way and maintain all that you hae Just achieed.

Ge,ng Into a R!$t!2

5er pu%ng in all the hard wor! that you did, the last thing that you want to happen is to $all #ac!

into your old ways and pa+erns. You hae wor!ed incredi#ly hard to deelop this new li$estyle and

now it is 'me to !eep it that way.

)he easiest way to do this is to get into a rhythm and s'c! to it. 7on'nue ea'ng healthy and wor!ing

out regularlyW I will #e coering #oth.

I do not expect you to wor!out as much as we did in the past $orty days. oweer, wor!ing out must

#e a part o$ your wee!ly rou'ne i$ you want to stay healthy and stay "t.

I recommend con'nuing to wor!out a minimum o$ three 'mes per wee! #ut no more than "e 'mes

per wee!, especially i$ you con'nue to engage in high intensity wor!outs. I will also encourage you to

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moe around as much as you canW wal!s, hi!es, $ris#ee, etc.

ithin your wee!ly wor!out sessions always try and incorporate at least one sprin'ng session eery

wee! while also including weight training sessions.

I tend to do sprints two 'mes per wee!, then will li 263 'mes per wee! depending on how my #ody

$eels and what my schedule loo!s li!e. nce my wor!outs are in my schedule, I s'c! to them and I

expect you to do the same. <et your schedule each wee! and include when you are going to wor!out

and what exactly you will #e doing(

I #o Not -6pect Per"econ and Neit!er S!ould %ou

ista!es happen. or!outs are missed, and cupca!es get into your stomach at 'mes they shouldnt.

Do not #eat yoursel$ up oer this(

I$ you are 'red on a certain day, it is o! to ta!e a day o. I$ you slip up in your nutri'on plan dontwaste your 'me thin!ing a#out it the whole rest o$ the day. Vust moe on and dont worry.

I$ this starts to #ecome a pa+ern- missed wor!outs, unhealthy ea'ng, la&iness, etc. that is when it

#ecomes a pro#lem and something needs to #e "xed.

oweer, a missed wor!out here and there or a small slip up in your diet isnt the end o$ the world. It

is all a#out #alance( I want you to enJoy li$e, enJoy the $oods you are ea'ng, the way you $eel, and the

way you loo!.

)his is a li$estyle you are liing, #ut it should not run your li$e( You should not #e stressed out a#outea'ng or wor!outs. )hey should simply #e incorporated into your li$e to help you lie a #e+er more

healthy li$e(

Connued Nutrion

5s you !now nutri'on is going to #e the #iggest $actor in !eeping you healthy( @eryone is dierent

when it comes to nutri'on and their pre$erences. <ome o$ you may hae learned to loe the way o$

ea'ng on this program and want to con'nue doing that. )hat is great. Eeep $ollowing that exact plan(

Eeep incorpora'ng one cheat day per wee! and ea'ng healthy $oods the other six days. <ome

howeer may not li!e this way o$ ea'ng and want something dierent. I$ that is the case, here isanother great op'on $or con'nuing to eat healthy.

;41*4 Rule

5side $rom ea'ng healthy $or six days then indulging in a $ull day o$ cheat meals, another great op'on

is the 9*2* rule when it comes to nutri'on. 5ll this means is that 9*P o$ the 'me you will indulge in

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healthy $oods protein, eggies, good $ats, and car#s depending on goalsS, then the other 2*P is on

you to choose what you eat. For example, may#e onday and )uesday you went strong and ate great

healthy meals #oth days #ut on ednesday at lunch you $elt li!e haing a cheese#urger. I$ you were

doing the 9*2* style o$ ea'ng it would #e "ne to eat that cheese#urger Just as long as you Jumped

right #ac! on to ea'ng healthy aer that meal.

)he dierence #etween the two is with the 9*2* rule you will hae cheat meals periodically

throughout the wee! while doing the cheat day plan you simply hae one planned cheat day each

wee!.

any o$ my clients "nd it much easier to Just hae a cheat day rather than doing the 9*2* rule. )he

reason $or this is #ecause many 'mes I hear my clients say Li$ I try and Just hae one candy #ar on the

9*2* rule, I "nd mysel$ ea'ng 3.N I$ this is the case $or you, I would recommend s'c!ing to the one

cheat day a wee!. It will #ene"t you $ar more than the 9*2* plan.

hateer you choose to do, #e sure and s'c! to your plan. hen I do the 9*2* plan, I strategically

place cheat meals throughout the wee!. )his helps with craings I may hae and eliminates messing

up. For example, I would plan a pi&&a night on a ednesday so I hae something to loo! $orward to. I$

I get a craing on )uesday I !now I hae a cheat meal coming up the ery next day.

7hoose which one wor!s #est $or you and s'c! with it. For me personally, I enJoy ea'ng clean healthy

meals $or six days and then pigging out on my cheat day( I "nd this "ts my li$estyle #e+er and I enJoy

the results it #rings. 8lus I loe the $act that there are no restric'ons so I can eat as much as I want.

Sll /ant 0ore

<ome o$ you may hae "nished your 4* days and are s'll itching $or more( I$ that is you, awesome. I

hae included an extra twenty days o$ wor!out $or you to engage in or you can repeat this exact

program oer again. I$ you do decide to redo the whole program, I recommend !ic!ing the "rst phase

o$ the program up a notch. )his means doing heaier weight $or less reps. )his will ensure that you are

con'nuing to #uild that ripped lean muscle and #urning $at.

You can also chec! out my You)u#e channel where I post wee!ly wor!out ideos-

You)u#e- BodyFitFormula

I$ you do decide to con'nue on the wor!out plan I hae proided, con'nue ea'ng healthy and onceyou are "nished with the extra days, #e sure and ta!e a $ew days o. )a!e a minimum o$ 3 days o #ut

no long than a wee!. nce you hae ta!en this 'me o, get right #ac! into your wor!outs.

During your 'me o #e sure you are con'nuing to eat healthy and I encourage you to moe $reQuently

#y ta!ing long wal!s, hi!es, or simply ge%ng outside and doing something.

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)he extra 2* days I hae included are again going to #e intense #ut will gie you more days o in the

wee!. I$ you hae not downloaded your $ree extra 2* days, you can do so now #y isi'ng the lin!

#elow.

BodyFit Formula 2* Day Bonus

5lso, #e sure you are signed up $or my newsle+er as wee!ly I send out my own $ull wor!out schedule

$or the wee!, nutri'on 'ps, latest research, and much more. )his newsle+er will #ene"t eeryone that

is reading this right now. I$ you do not want to write up a wee!ly wor!out schedule, you can simply

$ollow the one that I send in the wee!ly newsle+er.

)hese are the exact wor!outs I will #e doing that wee! so you can $ollow right along(

Connue LivingHIn your hands is a program that when $ollowed will get you in shape $ast and !eep you there. It will get

you healthy and proides a simple plan $or con'nued health $or li$e. )he 4* days were designed to put

you through a rigorous program to get you on the $ast trac! #ac! to health.

5er ge%ng through those 4* days, you then simply hae to !eep liing a healthy li$estyle #y ea'ng

healthy $oods and wor!ing out 360 'mes per wee!. Remem#er, this should not ta!e oer your li$e #ut

simply #e a part o$ it.

5er comple'ng the program I !now you are li!ing the way you $eel and loo!, and are enJoying this

new$ound energy that you hae. <o, why not !eep it that wayG I$ you are s'll loo!ing $or more,remem#er the 2* $ree #onus days that I added to the program that you can parta!e in. )his will

$urther challenge you to get in een #e+er shape(

Be sure, i$ you do parta!e in those 2* extra days, to ta!e some 'me o once you are "nished.

I$ you are interested in con'nued support you can always isit my we#site at BodyFitFormula.com and

#e sure and sign up my wee!ly newsle+er. )his newsle+er is pac!ed with the latest in the "tness

industry and each ee' you will receie a wor!out plan to $ollow.

By simply su#scri#ing you will neer hae to write up your own wor!out plan again(

BodyFit Formula /ewsle+er

Closing

I once again want to than! you $or pu%ng your trust in me to help you get into the #est shape o$ your

li$e. I !now this was a challenging program, #ut I am con"dent that you are a#solutely loing the

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http://bodyfitformula.com/newslettersbscrb

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results that you are seeing(

8lease stay connected and isit the site oen, as I would loe to hear $rom you and hae you isit on a

regular #asis. I$ you hae any Ques'ons or comments please send them to

support_#ody"Kormula.com , post them on my Face#oo! 8age, or as! me on )wi+er.

5lso, #e sure and chec! out my You)u#e channel $or tons o$ awesome $ree ideos and content that

you will not want to miss(

You are the reason I loe doing what I do. y priority is sering you and ge%ng you the results you

want( Eeep up this new li$estyle, !eep up the healthy ea'ng, and con'nue ge%ng #e+er each new

day.

>n'l next 'me, I wish you con'nued success on your healthy li$estyle and !now that I am always here

to support(

ith gra'tude and to your success.

Dennis eenan, 78)

Founder- BodyFit Formula

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mailto:[email protected]

http://www.facebook.com/bodyfitformula


http://twitter.com/DenHeen

http://www.youtube.com/user/BodyFitFormula

mailto:[email protected]







BodyFitFormula.com

>)out t!e >ut!or

Dennis eenan is a 7er'"ed 8ersonal )rainer in <aint 8aul, innesota and author o$ BodyFit Formula.

Dennis has an extensie #ac!ground in health and "tness and it has something that has #een a hugepassion $or him since he was a !id.

8laying collegiate #as!et#all, Dennis Quic!ly "gured out the importance o$ nutri'on, strength training,

and how to get your #ody and !eep your #ody the most "t.

e started extensiely loo!ing into eery !ind o$ nutri'on approach, strength and muscle #uilding

programs, exercises that would help #uild muscle and #urn $at, and Just a#out anything else he could

get his hands on.

In his research, he Quic!ly started "guring out the )R>) o$ what wor!s and what does not. 5lthough

much o$ it was surprising, it was stu he could not !eep to himsel$(

Dennis con'nues to study the latest training and nutri'on research in order to con'nually #e #ringing

only the #est to his clients(

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BodyFitFormula.com

>ut!or Pages

Below are the pages you can "nd me at( 8lease $eel $ree to send any Ques'ons or comments to my

Face#oo! page, )wi+er handle _DeneenS, or #y email. 5lso ma!e sure to chec! out my You)u#echannel which is updated wee!ly with awesome $ree ideos and content. Finally, chec! out the

we#site $or great ar'cles, ideos, wor!outs plans, and more(

/e)site: BodyFitFormula.com

Newsle?er: BodyFitFormula.com/ewsle+er<#scr#

&ace)ook: Face#oo!.comBodyFitFormula

wi?er: )wi+er.comDeneen

%ouu)e: You)u#e.comuserBodyFitFormula

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BodyFit Formula 7X7

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