***Fernando’s Boomer 33-Point Fat-Bu ing Checklist

PLEASE do not let another year go by regretting that you didn’t get started on the health and fitness building program that you NEED to create the healthy, fit, strong, lean and energetic body and life that you WANT! If you’re like MOST people, your goal is a combination of fat loss, muscle sculpting and increased fitness and conditioning…yes? Ok…here’s a quick checklist of things you need to do to get on the fast track! For MAXIMUM Fat-bu ing, here’s a quick 33-point checklist of the PROVEN ways you need to incorporate to make the most of your efforts: Fat-Bu ing NUTRITION Tips 1. Drink between 80-100 ounces of water per day, everyday. 2. Your biggest meal of the day should be Breakfast OR Lunch. 3. Starchy Carbs are OK for Breakfast and Lunch. 4. Starchy Carbs are a big NO-NO for Dinner. 5. Eat when hungry, stop eating when you are FULL. 6. Eat slowly and savor every bite. 7. Your smallest meal of the day should always be Dinner. 8. Always go to bed feeling a little hungry. 9. Eat colorful foods: deep yellow, orange, green, red veggies and fruits. 10. Use plenty of herbs and spices to make your food tasty and flavorful. 11. Eat around 80%-100% of your bodyweight in Protein GRAMS. 12. Good Protein sources: eggs, lean meats, fish, cottage cheese, protein powders. 13. 30%-40% of your diet should be made up of FAT. 14. Eat healthy fats like: avocado, nuts, olives, olive oil, etc. 15. Eat MORE of these NON-Starchy Carbs: asparagus, broccoli, cabbage, green beans, zucchini, salad greens, cucumbers, spinach, tomatoes, carrots, etc. 16. Eat LESS of these Starchy Carbs: potatoes, yams, corn, peas, rice, pasta, breads, etc. 17. Take a multi-vitamin and mineral supplement. 18. Consider using digestive aids like: enzymes, probiotics, fiber, etc. 19. Consider using fat loss supplements like: Lipotropics, L-ca itine, HCA, Lecithin, etc. 20. Your PRE-workout meal should be mostly low-glycemic carbs with a little protein. 21. Your POST-workout meal should be mostly Protein with little or no carbs 22. Eating within 15-60 minutes AFTER a workout is KEY for recovery. Fat-Bu ing EXERCISE Tips: 23. Use Full-body workouts and cycles WITHIN the workout. 24. Perform RESISTANCE training 2-3 times a week 25. RESISTANCE training workouts should ONLY be 30-40 minutes long. 26. Begin RESISTANCE workouts with a Total-Body Exercises like a Squat/Curl/Press then move on to multi-joint exercises. 27. Reduce your rest periods to 30-60 seconds in between sets of every exercise. 28. Perform each exercise SLOWLY. 29. Move from exercise to exercise QUICKLY. 30. Stretch AFTER every workout. Fat-Bu ing CARDIO Tips: 31. Perform INTERVAL CARDIO training 2-3 times a week. 32. Perform you Interval as a BURST of speed for 30-60 seconds ONLY and then REST for 2-4 minutes or however long it takes you to recover. 33. INTERVAL CARDIO sessions should ONLY be 15-30 minutes long. Tags: energetic body, good protein sources, low glycemic carbs, nutrition tips, salad greens