Operation: LOSE FAT FAST, 12 Week E-Course; Lesson #1

Are you working out with no
results? Are you not working out because you
have tried before with no results?

I believe that the #1 reason why most get no
results from their fat loss program is because
they have too much information, they are confused
on what works and what does not work, so they
never have the staying power to see a fat loss
program through for 12 weeks.

Lift weights, do cardio, don’t do cardio, run a
marathon, eat a salad a day, low carbs, high
carbs, Atkins diet, high reps, low reps, high
intensity short duration, low intensity long
duration…

Are you confused? Have you given up because you
do not know where to start or because you have
tried something with no results?

Guys- Do you want to take your shirt off and feel
good about it? Do you want to get respect
from the ladies and other guys? Do you want
to see your six pack abs?

Ladies – Do you want a more tight, toned, and firmer
mid section, buns and thighs? Do you want
to wear a bikini this summer and turn heads?
Do you want guys to be attracted to you?

Obviously you do. You might have given up hope that
you could accomplish these things. But I am here to
tell you that with my trademarked Fatloss Lifestyle
system you can do it. All with less time working out.

This system is easier and without the pain and dis-
comfort of other traditional work out systems. I
know because I invented it out of pain and frustration.

Just so you know, you can get in
great shape in a short amount of time (12 weeks)
with a minimal time exercising per week (3-5
hours per week).

I have done it for 20 years and I have had 100′s
of my personal clients do it. Trust me, the
simpler and more time efficient your work-out
plan is, the better chance that you will stick
with it, thus the more effective it becomes.

Welcome to lessone #1 of OPERATION:
BURN FAT FAST!!

Your 12-Week E-course. Thats 84 days to a new
you.

You need to limit the information you take in for
fitness, fat loss and health;

Transforming you body and therefore your life
through exercise is simple. Simply focus on the
5 areas below;

1.) Lift weights twice per week for 60 minutes
working half your body-parts;

Work-out #1– Chest, hamstrings (back of leg),
biceps, rear shoulder (use lateral or pull
exercises

Work-out #2– Back, quadriceps (front of leg),
triceps, front of shoulder (use press exercises.
Follow the order of body-parts as I have them
listed.

>Perform 2 sets to complete failure in the 10-14
rep range, 3 exercise’s per body part

>1 minute rest between sets

> Perform exercises in a circuit style; never two
sets in a row of the same body-part; For example
on Work-out Day #1 perform your first set of your
first chest exercise, then within 1 minute
perform your first set of your first hamstring
exercise, then perform your first set of your
first biceps exercise, then perform your first
set of your first rear shoulder exercise.

Then within one minute start over with the same
sequence on your second set of your first chest
exercise and so forth. Once you complete your
second set for each of the first exercises then
start on exercise #2, then exercise #3, then you
are done. Do the same for Work-out Day #2.
That is 24 sets per session.

You have to really be ready with your plan
written down in order to be done in 60 minutes,
but you can do it. More time spent on each
work-out and more sets does not equate into a
better, more productive work-out.

>Perform each repetition with a 3 second
negative, a one second pause, & a three second
positive. GO SLOW!! This slower tempo on most
of your lifts puts more focus on the muscle and
leads to your ability to link up your “mind muscle
connection”. It also is much better for fatburning
because your muscle is under tension for twice as
long for each repetition.

An easy way to realize this is when you are done
with a set utilizing the slower rep technique you will
be sucking for air. You see, oxygen and blood are
the two fuels that your muscles use during a contraction.
Try it and you will see. After a set with this slower
technique you will be breathing harder than when
you utilize the normal “how much ya bench”, get
the bar from point a to b anyway you can technique.
You breathing harder after a set means “better fat
burning” effect from the exercise. It’s as simple as that.

Which exercises should you use? SIMPLE

For those of you who have purchased my “FATLOSS
LIFESTYLE” 12 Week Body Transformation System go
to the “Exercise Library” on page 256 and simply
pick your two exercises, look at the four pic’s
for each exercise (most of us are better visual
learners); read the full page of precise instruction
for each exercise & plug them into the cheat sheets
that are in the book as well.

When you do the exercises in the order that are
required by the cheat sheets, you will be utilizing
what I have found works fastest for gaining muscle
and losing fat in the shortest “work out time”
possible. Most work outs last only 55-60 minutes.
These shorter work outs that are more intense, with less
rest in between sets means:

1. That you get your work outs get done in a more time
efficient manner and lets you have a life outside
of your working out. YOU CAN DO THIS FOREVER.
And since you look, feel, and perform better in
every aspect of your life; YOU WANT TO WORK OUT.

2. You get more resuts because of the intensity of the
work outs. You see when work outs are long, 1-2
hours, you start to create a catabolic state. Cortisol
is released and your adrenals are stressed. Have you
ever tried so hard with long intense work outs and long
“marathon type” jogs or runs? Through on top of that
lowering your calories. Answer; you almost always feel
tired, grouchy, lethargic, and weak. This will happen
no more with shorter, more intense work outs when you
follow our “exercise cheat sheets”.

The feed back is that my “Exercise Library” (cholked
full of 34 of my most effective exercises) is an
invaluable tool to not only experienced bodybuilders
but to “first timers” as well. Inserted with the 4
photo’s for each exercise is a full page of written
technique reminders that is sure to let you feel each
exercise more effectively, with more intensity, while
staying safe at the same time.

I would like to inform you that I have just finished my
latest project. I have been working on it for 12 months.
It is my “Exercise Video Libray” DVD set. It is my best
140 Exercises that Build Muscle & Burn Fat on 9 HD DVD’s
along with new and improved cheat sheets for beginners
on up to competitive bodybuilders. For more info on it go
to; Exercise Video
Library

2.) Cardio three times per week, first thing in
the morning, intense interval style on days that
you don’t train with weights.

>6-9 1-2 minute challenges, progressively making
each challenge slightly more intense than the
last (heart rate is 5-8 beats higher
for each challenge)

>Rest periods between each challenge gets longer
as challenges gets more intense

>Make sure to warm up for 10 min. with a
power-walk

>Stretch out hamstrings, quads, glute’s (bun’s) &
inner thigh twice, once after challenge #1 and #5

To order or get more info on my Interval Cardio DVD
go to; Interval Cardio DVD

>Perform 2 sets of 2 different abdominal
exercises before cardio session (if you do not
do them before, than you won’t do them after!)

My most effective core / abdominal exercises are
on page 289 of the “Exercise Library”.

3.) Nutrition (precise personalized athletic
nutrition program)

>5-6 small meals with protein and carbs combined
together (low fat)

>More calories (in the form of starchy carbs) on
days you lift weights

>Starchy carbs are brown / wild rice, oatmeal,
whole wheat pasta, sweet potatoes

>No starchy carbs on days that you do interval
cardio or are sedentary (no exercise). Use
veggies, green beans, salads, apples instead

>Eat as much unprocessed foods as possible; If
it came from a plant; EAT IT, if it was
manufactured in a plant, STAY AWAY FROM IT!

>Drink lots of water, stay away from calories in
liquid form

For a precise, personalized fat loss / muscle
gain nutrition plan, go to page 105 of my book.

4.) Goals (draw up a commitment sheet) and read
it out loud every day

> Example: I, John Doe, am very x-cited about my
new “FATLOSS LIFESTYLE” 12 Week Body
Transformation Program. On _________ (Some date
6 weeks into the future)

I will;

Goals:
1. Lose 15 lbs. of fat, 2. Gain 6 lbs. of muscle,
3. Lose 3 inches off my waist, 4. Gain 1/2 inch
on my arms
so that I:

Emotional Elements:
1. Will look good in my Sunday suit
2. Get off of blood pressure medication
3. Feel attractive to the opposite sex
4. Be more confident at work so I can get a
promotion
5. Will look sexy in my thong underwear
6. Can have the ability to age gracefully and be
independent
7. Can be the best mom, daughter, spouse that I
possibly can be (These are just examples, you
must think on this one)

It does not matter what your emotional elements
are. But they must stir emotion in you. Make
sure that you list the 3 most emotional reasons
that you want to reach your goals. It is not
enough to have a date, nor is it enough to have a
goal. You must know why you want it.

Once you have your commitment sheet that is
personalized for you, read it out loud (twice)
with a positive tone in your voice first thing in
the morning and right before bed.

The “Law of Attraction” is real. Let’s harness
its power. As you are reading your committment
sheet out loud I want you to see yourself 12
weeks into the future. You have reached your
goals and you physique is lean and ripped. In
fact, you are in the best shape of your adult
life. All the areas of your life are exploding
in quality.

I want you to see this in your minds eye. Act
like a kid and pretend as you visualize. Now,
feel the sweet emotion of how it will feel when
you accomplish what you have given up on. So, it
is very important to visualize yourself as if you
have already accomplished your goals on you
committment sheet. But it is even more important
to feel the sweet jubilation of emotion at your
accomplishments.

Do this every day / twice a day as you read your
committment sheet out loud and you will be well
on your way to a total life of fulfillment.
Please believe in the Law of Attraction. Because
it is real & it works!!

Do not overlook how powerful this can be. I have
found that this is the most important step of
transforming your body and life through exercise.

5.) Social Support: YOU WILL TURN INTO WHO YOU
HANG AROUND!

>Announce your attentions by unveiling your
commitment sheet to your family, friends, &
coworkers

>Do not spend time with anyone who does not
totally support you and your goals

>Spend more time around those who have done what
you want to do

>After you reach your goals then you can be
strong enough to be around those who do not
support you healthy lifestyle (but only for small
increments of time). Actually %$firstname$%, you
will be able to inspire others to live a
healthier lifestyle

6.) Habitually Thinking More Positive

>We are bombarded with negativity every day from
every angle

>Go on a low information diet, no news, no
papers, no t.v., no gossip at work or with
neighbors. Do it for just your 12 week
transformation and you will be hooked

Stand guard over you mind because;

>Your thoughts become words

>Your words become actions

>Your actions become habits

>Your habits become character

>Your character becomes your destiny

>THOUGHTS BECOME THINGS; SO CHOOSE THE GOOD ONES

>GARBAGE IN / GARBAGE OUT

>POSITIVE IN / POSITIVE OUT

You need to start and finish one
plan on weights, cardiovascular, and nutrition
for 12 weeks. Keeping things simple and time
efficient gives you your best chance. When is
the last time you stayed consistent on a fat loss
/ fitness / exercise / nutrition plan for 12
weeks?

You can do this. Simply get started, keep things
simple, and have a faith in yourself. Your new
you is only 84 days away. See it as if it has
already happened, limit your information, get
started and you will be well on your way.

Starting out, you can use your confidence in me
and my simple system and the 600 people that
have graduated from this exact system. To see
their pictures and get motivated go to;
Client Success Stories

Then with in a few weeks the
confidence will transfer to you. Faith it till
you make it, just commit & take the first step.
JUST DO IT!

Until lesson #2 (in 7 days) train hard, eat
healthy, be positive, & expect success.

SAVE THIS LESSON FOR FUTURE REFERENCE!

PS – If you are interested in learning more about
how to streamline your work outs with my latest
labor of love go Exercise Video
Library

Your Fitness Coach,

Darin
Four of My Top Mentors who have helped me are:
Bill Phillips
MERCOLA
Tony Robbins
Joel OSteen