Your Goals - Burn Fat & Tone Up

Burn Fat & Tone up

If you’ve tried diets and failed; if you’ve had it with your ‘yo-yoing’ up and down; if you’re sick and tired of being hungry all the time and the scale not budging; let us show you how to get those unwanted, stubborn fat pounds off and keep it off for good! Tone your muscles, too! This system is designed for those that want to burn fat and build muscle at the same time.

We will cover the diet and meal plan, success tips, and the supplements that we recommend.

Transform your body. Take your first important step NOW read below!

INTRO

If you just want to lose weight pick a diet…. Any diet, research has shown that most popular diets will help you drop a few pounds, at least short term.

Most popular and fad diets are designed to make you smaller- not fitter, harder or leaner! So, unless you’re very young, all the “problem areas” you were unhappy with before will still be there… just in a reduced form. Sure, you can conceal them under clothes, but the swimsuit you just bought in anticipation of your new body will likely never leave your closet or dresser drawer.

To sculpt a true “bikini body,” you need a program that helps you do more than just (temporarily) lose a few pounds! You need a comprehensive nutrition plan that….

• •  Is rich in high-quality protein to help build lean, toned muscles;
• •  Contains fiber to promote a sense of fullness;
• •  Supplies the full spectrum of nutrients your body needs for peak health and vitality,
• •  Helps you shed unwanted belly fat and “thunder thighs.”
• •  Leaves you feeling satisfied, rather than hungry and irritable.
• •  Will help you keep the lost fat off… for good!

This is what the EPXBody challenge is all about!

Diet & Meal Plans

Let’s Talk About Calories

A calorie (actually a kilocalorie) is a unit of energy. Scientifically speaking, it’s the amount of energy needed to raise the temperature of 1 kilogram of water 1* C. Since your body maintains a core temperature of roughly 37* C, 24/7, it’s obvious that you need a certain number of calories just to exist. The number of calories needed to perform basic life functions (like breathing and thinking) is known as you resting energy expenditure (REE).

Activities such as walking, talking, eating and exercise require additional energy. So, your total daily energy expenditure (TDEE) is your REE, plus the energy used for physical activity and digestion.

Your TDEE is the total number of calories you can eat without gaining or losing weight.

Before we get started lets figure out your approximate TDEE click here

This is the starting point for any plan designed to help you chisel off body fat. You need to forget about all the hype and ads that claim you can “eat all you want and still lose weight.” If you want to reduce your body fat, you need to reduce your calorie intake, that’s the bottom line.

BUT…

There’s always a catch, isn’t there? Reduce your calories too much, and you risk….

• •  Losing that hard-earned muscle
• •  riggering the dreaded, “starvation response,”
• •  Felling miserable, hungry, and tired.

You’ll also be setting yourself up for the rebound fast gains. The numbers don’t lie: the vast majority of dieters regain their lost weight and often times even more.

The EPXBody challenge is designed to prevent this! By balancing your protein, fat, and carbohydrate intake, it ensures you can safely lose up to 2-4 pounds of fat/week, without dropping too far below your TDEE.

Protein, Fat and Carbohydrates

Protein, fat and carbohydrates are collectively known as “macronutrients” Each macronutrient supplies your body with essential metabolites AND energy.

Protein

Protein provides you with the amino acids your body needs to produce its own proteins- including muscle!

Body proteins are “dynamic” – that is, they’re constantly being broken down (catabolism) and rebuilt (anabolism). The amino acids released from broken-down proteins can either be recycled and reused or burnt for energy!

Normally, muscle catabolism and anabolism are balanced so that there is no loss or gain of muscle tissue. Eating below your TDEE, however, tips the balance towards muscle loss, since your body needs the energy!

Fortunately, you can tip it back by lifting weights and eating the right amount of high-quality protein. If you are trying to add mass you should try and aim for 1 gram per pound of body weight. This is more than most dieticians recommend, but it’s perfect for hard-training guys who need to maintain (or gain!) lean body mass.

Optimal Protein Sources

• •  Lean beef (flank steak, beef tenderloin, 96% lean ground beef)
• •  Skinless chicken breast
• •  Turkey breast
• •  Egg white
• •  Fish/shellfish
• •  Water-packed tuna
• •  Non-fat cottage cheese

As you can see from the list, an optimal source of protein is…

• •  Low in fat, carbohydrates and sodium
• •  Derived from animals rather than plants.

Fats

Once upon a time, “fat: was a four –letter word; and diets that slashed fat intake to the bone were all the rage (in fact, severely low-fat diets are still popular in some quarters). Nonetheless, some dietary fat is very important for good health and optimal (anabolic) hormone levels. A little goes a long way, though, since fat is very concentrated source of calories (9 calories/g vs. 4 calories/g for protein & carbs). Because of this, you should limit your fat intake to 0.3g per pound of bodyweight, with the bulk of it coming from natural whole food sources and small amounts of unrefined or supplemental oils.

Optimal Fat Sources

• •  Almonds/walnuts/pistachios 5-10 per serving
• •  Ground flax seed
• •  Hem/sunflower/pumpkin/sesame seeds
• •  Wild-caught salmon
• •  Avocadoes
• •  Extra-virgin olive oil
• •  Fish oil

What makes these fats sources a good choice? They provide heart-healthy monounsaturated and/or omega-3 essential fatty acids. Foods like nuts, seeds, avocadoes and salmon also supply valuable nutrients in addition to the fat.

Carbohydrates

Not all carbohydrates are bad, despite what the low-carb diets claim. Complex carb sources like fresh vegetables, legumes, and whole grains provide energy, vitamins/minerals, disease fighting phytochemicals and fiber- which are important for both long-term health and athletic performance. When you’re training heavily, complex carbs- taken at the right times in the right amounts- can be your best friend!

Optimal Carb Sources

• •  Sweet potatoes/yams; white potatoes
• •  Brown/wild rice, barley, quinoa
• •  Old-fashioned/steel-cut oatmeal
• •  100% whole wheat bread/pasta
• •  Legumes (beans and dried, split peas)
• •  Fresh and frozen (unseasoned) vegetables
• •  Fresh and frozen 9unsweetened) fruit
• •  Rye Crispbreads
• •  Corn tortillas; air-popped popcorn

Eating 0.5g of carbohydrate per pound of bodyweight should be just about right for most people looking to lose excess body fat.

How Many Meals Should You Eat?

The optimal meal frequency and pattern is being debated as we speak. Eating 5-6 meals/day was a bodybuilding standard for years and it works well for most people. Nonetheless current research has failed to uncover any metabolic advantages to 6 meals vs. 3. “Intermittent fasting” has also grown in popularity, both for fat loss and potential disease prevention.

In other words, there’s no scientific consensus on the “best” number of meals or when to eat them. So why not go with the flow and eat whenever you want?

We feel it is a lot more important what you eat and how much you eat than how many meals and what time of day.

Putting it all together…

To sum it up, the average person looking to strip off body fat and tone up should follow the scale below.

1g/pound of high quality protein

0.3g/pound of healthy fat

0.5g/pound of carbs

You do not need to be a math wizard to figure it out! If you weigh 150 pounds, you need to eat 150g protein (150 X1), 45g fat (150 X 0.3), and 75g carbs (150 X 0.5). Since both protein and carbs contain 4 calories/g, and fat contains 9 calories/g, it adds up to approx. 1305 calories/day.

To make your meal plan just choose from the Proteins, Fats, and Carbohydrates listed on this page and break them up into 3-6 meals per day. It is very important to try and stay as consistent as possible.

Tips for Success!

• •  Keep a journal. We supply the journal pages to make this easy. There are also great phone apps to make it simple.
• •  Measure your progress. Don’t rely solely on the scale take your measurements.
• •  Plan Ahead! We have found that it is a lot easier to stick the program if you already have your menu done and meals prepared for at least 1week at a time. We have also found that people who eat basically the same meals everyday have a better success rate.
• •  Drink plenty of water. It’s important to stay well hydrated! In addition, water can help reduce your appetite and- when consumed with meals- increase your sense of fullness.
• •  Take a good, whole food based Multi Vitamin and essential fatty acids. (like EPXBody Daily)
• •  Cheat! Take one day off per week and eat whatever you want. On your cheat days you are still going to want to follow a few basic rules. Always start your meal with a protein serving no matter what. The protein will stabilize your blood sugar and supply your muscles with amino acids. Once you’ve eaten that protein your appetite will be already partly satisfied. As a result you’ll be less tempted to over-indulge. Don’t overdo it, either! A cheat day isn’t a license to go hog-wild. It’s still an exercise in discipline but cheat days will help you stick to the program and shock your system.

Take the EPX 90 Day Challenge and lose weight and get paid to do it. Details Click <HERE>