Hey guys, so this is the webinar that you’ve been waiting for in this webinar were to talk about extreme weight loss, how you can burn as much fat as possible despite having a slow metabolism. So it’s taking me a long time to consolidate and make this really really simple. For you, so I’m gonna walk you through a step-by-step exactly what to do and you’d want to use this. If you have a slow metabolism, if you’re plateaued it, let’s say you’re going through menopause or you have hypothyroidism or you just want to lose a lot of weight, real quick! If you understand these principles, you can lose as much weight as you want.
It’s a bit extreme, but it’s also healthy. so you don’t have to worry about anything related to your health. It’s just a little. It’s gonna take a little more discipline, so I’m gonna pull up my powerpoint slides here we go right here. Alright, so that’s just so good, so, let’s just dive right in okay, I have a number of slides we’re gonna go through a very a to be no fluff.
Just you might want to take notes, okay, so the first thing we’re talking about is carbs. There’s. If you’re new to my channel we’re gonna talk about ketosis ketosis is basically fat burning if you’re trying to lose weight. Of course, you want to focus on burning your fat right, not burning your muscles or just sugar fuel or just water weight. We want to actually burn fat.
The way to do it is you must drop your carbs now in ketosis. The range of carbohydrates is usually between 20 and 50 grams per day. Okay, but we’re going to do is we’re going to bring it down to as close to zero as possible, and what I’m gonna do as I go through. This presentation is just give you the key things that you can do if you want to implement. so there’s a lot of different strategies you can combine.
All of them are some of them, but these are the things that will help you lose the most weight, regardless of how slow your that was mints. Okay, you may not need to do this. I mean as Extreme as I’m talking about, but at least you you can turn up the dial as much as you want. Okay, so we want to get into deep ketosis. That means dropping our carbs as close to zero as possible, but maybe not zero, because I’m gonna recommend using lemon juice, there’s like very small amount of carbs and lemons, but it does have some there’s a very small amount of carbs and eggs.
It’s not going to be a big deal. Maybe some seeds, maybe there’s a little bit of carbs and leafy vegetables, but we want to do this healthily because, if you don’t add some vegetables, it’s gonna be hard to get your minerals. It’s gonna be hard to get your fiber to feed the microbes, so I’m building in all the safeguards to make sure when you lose the weight, you do it healthily and you look good as you’re losing weight. so you don’t look like a crackhead. You know.
You’Re looking all old and things so so, let’s just kind of dive in, of course, there’s no limit to leafy greens. Of course, we’re not going to recommend corn peas beets, carrots, tomatoes squash, but if your metabolism is fast you can easily add tomatoes and squash carrots and beets and peas, but not corn. I just don’t recommend it because it’s normally always GMO, so just kind of just get walk you through the most important things. Avocados are totally fine. I would avoid berries, okay, avoid berries all right.
I just want to touch on one thing and it’s called insulin resistance. What’s behind a slow metabolism, metabolism where, whereby you’re trying to lose weight and then you plateau and you cannot get below that certain weight? What’s stopping? You is something called insulin resistance. You have a problem where your body’s, not absorbing insulin that well and your body makes too much of it.
so you have too much insulin. Okay, that’s that’s really the problem and the presence of that much insulin, you’re not going to lose weight, and so we want to do. Is we want to correct insulin, resistance, there’s a couple ways: dropping carbs is one. The other is feeding your microbes in your gut. You have about an hour 24 to 26 feet of intestines, the last part, which is called the colon, the large intestine, that has most of your microbes, probably like 95 % of all the microbes, and that’s where all the fermentation of the fiber occurs and these microbes Eat fiber and the fiber we’re gonna feed them our vegetable fibers, okay from leafy green salads.
Things like that now. That being said, if you bloat with a lot of vegetables of course, kind of back, I’m assuming you’re not gonna blow, I do recommend consuming a lot of vegetables like between 7 and 10 cups, to achieve your nutrient levels. Okay, some people can’t do that. You have to work up to it, but I’m just gonna tell you one of the reasons why to do. That is to not just for the deep potassium and magnesium, which will also lower insulin resistance, but the fiber feeds them microbes, and the microbes then give you in exchange something really cool.
It’s called butyrate. What does butyrate butyrate is a natural compound that not only feeds the colon cells and give you gives you energy, but butyrate. Also majorly helps you restore your int normal insulin levels, so it’s very good for blood sugar problem. It’s really good to correct insulin, resistance. Okay, that is why we’re gonna do this.
Okay, so we got that all right now, protein, okay, I’m gonna, recommend moderate protein, and that means three to six ounces: a protein per meal. Now, with the ketogenic Plan, the healthy version I’m gonna recommend we always have this confusion of protein and fat. What does it look like? I’M gonna give you a lot of examples, so you can visualize. I think if you could see this, you can do it, so I’m gonna actually show you pictures in a second I’m gonna recommend that you always consume most of your felt with your protein together in one food versus trying to add a lot of extra Fat with lean protein or protein powder, I don’t recommend that pounds and there’s a couple reasons: I’m not going to get into it, but it’s just healthy.
If you eat it, that’s one complex and not do mean or low fat. Anything when you go mean protein. You spike insulin more than the whole fat, so the fat is really really key, so we want to do three uh six ounces of protein per meal. If you’re a big person, okay, you’re gonna – need a little bit more, maybe seven or eight ounces. If you’re gonna start doing in a minute fasting which we’ll talk about and you start doing less meals, you might need a little more protein as well, because that’s your only meal of the day.
Okay, so I’ll show you as we get into it. The more protein that you consume now in one meal, the higher the insulin spike and we’re trying to keep insulin below a lot of this protein that you eat we’re not a lot of it. A good portion of it is not used as calories as fuel. It’s used to repair about a tissue, so we’re always dealing with the ability to digest the protein too, and a quality source of protein. so salmon is a really good quality fish.
Other fish eggs are really good. Grass-Fed protein is really good whey. Protein is not it’s very low on the list: okay, okay, so we got into that. Let’s go on to the next one salmon other fatty fish. The best salmon has omega-3 fatty acids.
One of the mega 3 fatty acids is called DHA. It’s really good for the brain. Okay, it’s really good to repair a damaged brain, it’s very important in a growing baby, but a good portion of the brain is made out of DHA, so you’re going to be very, very safe. If you do foods with high amounts of those omega-3 fatty acids compared to the omega-6 fatty acids, which is all the seed oils and the vegetable oils like the corn oils, so soy oil that you get it when you go out to eat. Or you know a lot of recipes, they have this vegetable oil, it’s not very good, it’s very inflammatory and it worsens the insulin, resistant situation.
Dha and omega-3 fatty acids improve the situation. sardines, really good source of omega-3 hamburger. Do not get the extra lean hammock or get the fattiest hamburger. You can eat that way. You get your fat with your protein.
It’s going to create a lot less spike on your insulin. Okay, so just to hammer this home lean protein spikes insulin more than fatty protein. Okay, I know of some of you’re saying well what about the calories? Well, we’ll get to that in a second. Alright, eggs make sure they’re pasture-raised eggs, okay, organic eggs, impossible versus like pasteurized eggs.
You don’t want to get that you wan na get it pasture raised like chickens that go out in the grass okay, I get my eggs at the farmers market and from smaller farmers. Okay duck eggs are awesome awesome if you can get those it’s. The yolks are huge, very, very good, especially for your liver. By the way, I personally do four eggs a day. I’Ve been doing it forever.
I’M not going to get into cholesterol. In this presentation, you can watch my other videos for that, but realize your body makes a good amount of cholesterol like a lot. so when you eat more, your body makes less. Okay. Also, cholesterol is needed for the hormones cell membranes.
A lot of things seafood very good, very important for trace minerals things like zinc, selenium. These are minerals that will help with a lot of different things, but at the end of the day, we want you to consume foods that supply all your nutrients. Okay and trace minerals are a big one. That’s usually missing. some of you are not into consuming pork.
That’s totally fun! You don’t have to. I believe from just my personal feeling is that if you have a high quality pork product, it’s fine, but that’s just my own viewpoint. so I go to the farmers market and I find out what these pigs are eating and I am I don’t go to. I don’t buy my my bacon from 7-eleven, okay, where the or the supermarket that you know the process section.
I don’t do that with the nitrates and the sugars and all that, but the main thing is what they feed the pork. You know like they’ll, do GMO grains. We don’t want to do that and if you, if you think pork is worse than chicken, I mean chicken is really really bad unless it’s fed non-gmo food so as you’re doing the beef in the pork and the chicken, whatever make sure you do, organic grass-fed would Be better if you do dairy make sure it’s grass-fed organic, very important, so avoid the whey protein powder chicken, unless it’s high-quality and also don’t but don’t eat the chicken without the skin. You need that on. I think the FATA skinless chicken is like 13 %, which is and there’s a lot of problems with that um.
I’M not gonna get into it in this video, but I will have another video on them: okay, Turkey, to lean protein powders. At this point, I would recommend them lean fish get the fatty fish lean meat, including hamburger, is out, so we don’t want to do that either. Alright. so now what to avoid in this program we’re gonna avoid nuts? They do have some hidden carbs and basically I’m giving you all the things that you should do.
If you have some sluggish miss with your metabolism, you want to speed things up. Okay, so if you, if you don’t, have a crawl with your metabolism, you can do nuts, but I would cut them out if you’re having a hard time losing weight you’d, be surprised how much weight you can lose by cutting out the nuts first of all. It’s hard to digest: okay, plus they have little more carbs and people are loading up with nuts and they feel bloated, and it can definitely slow you down. The other thing too, I mentioned dairy you may want to just avoid all dairy at this point. What about some cream in your coffee?
That’s gonna, be fine! It’s a very small amount. I mean if you have half and half the amount of carbs you get is like so tiny. If you better do your whole cream, but for the most part, if you definitely avoid yogurt milk kefir at this point just because so many people have inflammation from dairy some people, some people can’t digest it. It could be constipating.
some of the dairy does have carbs and just to speed things up, we’re gonna avoid it. Now I want to talk about fat, but this relates to protein because in nature nothing ever comes exactly as fat. Usually it’s a combination of fat and protein, but I want to talk about this when you do a keto plan, they talked about seventy to seventy-five percent of your total calories being fat. Now what the heck does that mean? I mean I’m going to show you a bit like a visual of that, but we’re not even we’re not even doing 72 five percent at this point, and the reason for that is that this is more of an extreme version of the Kido that I recommend in My book, this is mainly for people that have that need the x-factor that need to go.
They need something stronger because there’s a plateau, they’re, plateaued and they’re stuck okay. so if you go too high on your fat, your body will burn the fat calories, possibly more than your own fat. Okay, that’s not what we’re trying to do in the very beginning. I think it’s very important to increase fat to be able to go longer without having to eat because we’re gonna implement and med fasting in a second. But but as you start adapting, we want to cut the fat down, not til low fat, but to about 75 grams of fat or a little bit less.
If you do that, your body will burn a lot more of its own fat if we go too low on the fat, you’re gonna end up with deficiencies and all sorts of other problems, we don’t want to do that, but I want to just give you A total visual on what this looks like okay. so what does 75 grams of fat? Look like here’s an example right here: 8 ounces of salmon. Ok, this is like. Oh, this is like your protein and fat for one day: ok: 8 ounces of salmon.
We got 2 tablespoons of butter. Maybe you use it to cook something Mac nuts, which again we’re not recommending to nuts, but some people might be able to get away with them out of all the nuts to the macadamia nuts are the fattiest. so that would be a good thing and they’re also low on the oxalic level, so they’re not going to actually aggravate the many potential stone issues if you are a stone former same thing with pistachios but anyway. This is what it looks like right here. Ok, here’s another example: 8 strips of bacon, and just so you know what I eat in the morning or actually don’t need the morning.
My first meal is like at 3 o’clock and I will have my breakfast at 3 o’clock and I’ll have 4 eggs and I’ll take one of those packets of bacon and I’ll, normally kind of in half and I’ll have half of that. so you might say wow. That’s a lot of bacon, it’s actually a lot of fat cooks off and it’s not a tremendous amount of protein. I mean it’s just it’s it’s something, but it’s not like what you would think so. Here’s salmon I’m sorry the sardines, which is the high quality sources.
Omega-3 then make a coconut oil right here and the brie cheese again for some people. I wouldn’t recommend the brie cheese, but I just want to show you what’s 75 or 70, 70 or 71 grams of fat looks like per day just you can get it. Visualized. Visual visual on this I’m gonna show you more examples, but I think it’s important for it just to kind of get an eyeball, because when you do keto like some people say, oh my gosh, I’m just living on pure grease and and it’s all gonna, Be just this huge chunk of fat? No, not really!
Look at this 74 grams of fat, 8 ounce, burger, brie, cheese, 1, tablespoon of olive oil that you put that on your salad. That’s not a lot of fat! Ok, here’s another one! We have tuna 4 ounces. We got the bacon 8 strips got 2 1 1 egg, olive oil, 1 tablespoon little macadamia nuts.
It’s not that much! Here’s another one, two tablespoons of butter. We got 1/4 avocado and 8 ounce hamburger patty 35 grams. so are you starting to see it’s like? This?
Is not terribly a lot of fat, but it’s not low-fat either. Okay got that here’s another one! We got two salad dressing, two tablespoons. Personally, I do olive oil and vinaigrette the solvent on my salads and then I put a little Parmesan cheese, okay, so a town salmon, and then we got two MCT oil. I’M gonna recommend that you probably not do mc2 MCT oil on this initially um.
Unless your metabolism is fine, because, even though it turns out the ketones and you’ll, have a lot of energy, it might be a problem with you tapping in your own fat. However, that being said, if you have a pre-existing heart problem or a brain problem, where you have Alzheimer’s or Parkinson’s or you have some type of a heart issue, NCT oil is awesome because it’ll give you give your brain more ketones to use directly and it bypasses This insulin, resistance and it feeds the cell directly and you get lots more energy and you’ll have a better output in your heart. You’Ll be less tired. Okay, coconut oil. Look at that!
All right got got that. Keep it simple just trying to make this simple as possible. Okay, now getting a minute fasting intermittent fasting is another tool, but here’s the big rule do not eat unless you are a hungry okay, so many people are eating in they’re, not hungry. If there’s times, you’re, not hungry, don’t eat. Why?
Because your body is eating your own fat and as soon as you eat, you’re gonna stop that process. so we don’t want to do that. We want you in fat-burning, 24/7. Okay, so you started with three meals a day: okay see this right here, these spikes insulin, insulin, insulin and then we have. We don’t have any snacks we’re adding fat at the meal to be able to go longer and longer.
Now, every time you eat you trigger insulin, so we want to keep want to start working on cutting down the frequency of eating over a graduate period of time. Maybe two weeks, okay, but if you start with three meals a day: no snacks and cut the carbs. Now, your body, now it’s gonna drop, insulin and you’re not going to be as hungry, so you can go longer without eating. so now you start fasting okay, so the ideal scene is to be able to do this. Do three meals and then you wake up in the morning and you ask yourself: am i hungry, you go no, don’t eat and you keep pushing you’re your breakfast further and further and further and further until there is no purchased and you get two meals, lunch and Dinner: okay, you do that for a while and then what you want to do with this is you want to start pushing these noodles closer and closer so eat later, because you’re, not hungry, remember you’re you’re going you’re going and the hungry eventually you’re going to be Going till maybe one o’clock and you’re like well, I’m not even hungry or maybe even three o’clock – I’m not even hungry and then you’ll be hungry, then you’ll eat.
But let your body tell you when to eat. This is kind of a natural process of adapting to your fat reserves, an average person who doesn’t have a lot of extra weight to lose as a hundred thousand calories of fat sitting on their bodies. Okay, so, but the ideal is to go step one and step two, which is worse, squishing or earth eating window to a four hour window. Okay, so one to five: let’s see two three four five yeah so four hours of eating right here and then we got a 20 hour fasting. Okay, that’s going to be huge, but some of you might already be doing this and you’re still not losing weight.
Okay, so so you’re going to ask them what do I do? Well, I’m showing you all the strategies, one step at a time and then, if it’s not working for you, but let’s Eider, you don’t have a gallbladder. They took out your thyroid to go through menopause. You died in your whole life. You have no metabolism and you’re exercising six hours a day and you’re still not working just stay tuned.
I’Ll show you what to do. Okay, so I already said this: okay, the best clue that it’s working is that your hunger disappears. Okay, if your hunger is still there, you still have an insulin problem. so as the hunger disappears, you know it’s starting to work ride the way it go as long as possible until you’re at one meal a day. I have so many people right now that are doing one in the day without any probably feel great, and they can lose a lot of weight.
Most people, some people, can’t I’m gonna. Tell you what to do you’re in that boat, but one meal a day gives you like 23 hours of fasting. This is huge because 23 hours of fasting is going to give you an amazing ability to repair and heal and run your body on fat, okay and you’re gonna feel good. You can have more energy, but some people are not going to be able to do now. so what they’re gonna have to do is do one meal every other day.
Now I don’t recommend jumping into this, get to one meal a day and then just ask yourself: am i hungry, and the answer is no, then don’t eat go another day without eating that will work for a lot of people that just you what’s happening with the With people that can’t lose weight even on all mad, which is one meal a day, their metabolism is wrecked. I mean they did something in the past. You know screw them up, it could be severe insulin resistance, it could be some diabetes. It could be something when you do this. Every other day eating you are going to run.
You’Re not starving you’re gonna run off your stored fat, a heck of a lot more and that’s when you’re gonna start seeing huge changes like huge changes. Do I recommend it for everyone? No, but for those people that need to do this, it’s an option. I want I want to give you tools, so you know have a backup strategy if something doesn’t work, so this is kind of a pie chart that I want you to look at most keto plans have 70 or even 80 percent fat in this extreme plan. It’s fifty five percent fat and it’s thirty nine percent protein.
so it’s a little bit. It’s adjusted. Okay, so you’re doing a little more protein, a little less fat because we want we want to tap into it. If we increase the fat a little bit more and decrease the protein, what happens is we? We don’t get the right ratios with someone with the slow metabolism, so this is kind of a little kind of a hack of a thing that I found.
That seems to work notice that we have mandatory vegetables in there to get okay with them with fiber, of course, non starchy leafy greens. I’Ve never met any person that had slower weight loss by eating a salad unless they had like some intestinal bloating or something like that, which could be a situation notice that the carb is 1 %. And I’m building that in there because, like maybe lemon water, which I recommend you take lemon juice, take the little juice like one ounce in your water every day, just to help you with when you’re in keto ketosis, some people potentially have more uric acid and the Lemon juice will count on that. some people develop more stones. The lemon juice will help help you with that.
If your stone phone former, that means that you have a situation where it’s super concentrated urine and your kidneys and that’s where you develop the stone one. Very simple guarantee to prevent a stone will just be to consume minimally 2 litres of water a day. It’s not too bad, 2 to 2, 2 to 3 liters a day of water, and I recommend you exercise to sweat as well, but that fluid with some apple, cider, vinegar with some lemon, then your kidneys will never have a super concentrated fluid in there to velop stones you’ll prevent the stones, okay, little tip all right. so all right we got the carbs low. We got protein, we got fat, vegetables, okay, we’re not done yet.
We have other tools that we can add periodic prolonged fasting. We talked about intermittent fasting, going one meal a day and potentially one meal every other day. That’s one strategy, but there’s some other things you can do to take it to the next level, especially if you have a let’s see it Alzheimer’s or you have Parkinson’s or you have some type of autoimmune condition or or you just want to pick up the pace. This is very, very, very powerful because periodic prolonged fasting can create increased stem cells. You can grow new brain cells.
You can drop information like you’ve, never seen before in your body. so every so often, maybe once a month you do a 48 to 72 hours. Once a month, powerful, powerful, it’s very anti-cancer to tumors can’t live on ketones by the way all right, and then you come weekends to do a 48-hour fast, of course, if you’re doing ever the other day, you’ll probably hit that right here. Won’T you. But the point is you want to do these periodic fast here in their periodic, prolonged fasting?
Okay, here are some tips? Do it gradually, because you don’t know your your mineral reserve, you don’t know how many, how much, how many vitamins that you’re deficient in sub clinically or more nutrients or minerals. so you want to go into this kind of gradually. so you don’t like deplete yourself. This is why I recommend taking electrolytes analysis B vitamins in C, so while you’re doing this just to make sure you know and then you’re gonna be fine.
There was a guy who, fasted, though he took the record 384 days, I think, was no food, but he was medically supervised, but he took nutrients. Okay, electrolytes P vitamins, sea salt. so anyway, do it gradually add sea salts. You need one one: teaspoon of sea salt per day count average one teaspoon per day. some of this is going to be built in the food, but you need that.
Okay, you can even have it to some water as well. slowly, not the whole thing. Also electrolytes. I’M not biased and I’m being sarcastic that I have the best electrolytes out there, but you might want to try mine because it has a thousand milligrams of potassium. That’s it’s in the form of citrate, okay, which is really anti stone.
so it’s going to combine with any potential oxalates that you get from spinach or any other food that you’re eating like almonds, but you’re not doing almonds, but the point is that it can actually counter potential stones. It also has magnesium citrate in it. It has calcium, citrate and medicine chlorides in there is a sea salt, but it’s not big on sea salt. so it’s not like a salt replacement. You just have to add so it’s more ville electrolytes and it also has trace minerals in there.
so it’s it’s pretty. Darn, good, no sugar, no molten, dextran, high quality stuff, the B vitamins very essential. I recommend you get it from nutritional yeast. I do also have something you could try itself it’s in a tablet. I take them.
I chew them they’re kind of big tablets. You can swallow them to chew them, but B vitamins are natural, get the one, that’s unfortified, here’s it just a picture of mine. You should only use tablets non fortified, but I did add b12, and then this is the electrolytes. I have. I have a a lemon raspberry flavor.
I have a new one coming out, which is orange. It’s really good. It’s not! I don’t think it’s out yet it should. You might want to check by the time you’re watching this – I don’t know, but there’s two different flavors and then I’ll have them in packs.
But you take one scoop today and it gives you a lot of potassium. The minerals help with insulin resistance as well. Here’s another hack rotating the times you eat. Okay, so let’s say, for example, you have this pattern and you’re eating one meal a day at 6 o’clock. Well, let your body tell me what need may be the next day, you’re eating at night you’re doing one meal a day.
Let’s say at this point: you’re not doing every other day. Let’s say you do three o’clock and then the next day you do four o’clock. Next day and you seven o’clock, you can rotate. That does have to be at the same time, if you rotate okay and then you also stagger your prolonged fasting, so it’s kind of irregular. It really will help you lose even more weight because your body gets so used to this thing that it starts to adapting you could start getting used to its are slowing down.
so you want to kind of surprise your body same thing with the exercise you switch up your powder and every so often, and it’s called muscle, confusion, apple, cider, vinegar, very, very, very, very important to help with insulin resistance, it’ll help to lower insulin and what you Do is you take a tablespoon, I take two tablespoons I put in a big thing of water and I usually drink my good portion, my water and one, but it really will help you add lemon in there it can be just lemon juice or an actual, imminent stress reduction: okay, long walks on the days that you don’t work out are very good for stress, but I also have you can on your own time. Watch I’ll. Do a search of dr
Burke, stress webinar: I actually walk you through five different techniques that you can do on yourself or get someone to do it on you to drop. Your stress level then help enhance your sleep, okay, because it’s all about dropping course off. But this is a good video to watch on stress sleep.
If you get more sleep, you have better insulin levels, you have better blood, sugar’s you’d, be less hungry, you’ll lose more weight. Most the fat is burned at night. If you’re, not sleeping. That could be the big reason why you’re not losing weight. I will say, though, as you do this: the requirement for sleep goes down, but it’s very very important to get enough sleep, so I would, if I were you, I would try to get eight hours.
Okay, can you take a nap to help that absolutely, but the sleep is going to be key? The stress reduction techniques I show you will help enhance the sleep going for a long walks will help doing help to sleep. The electrolytes will help to sleep. The B vitamins help to sleep, so a lot of things will kind of come together for you. There are certain sleep aids that I have online.
If you need them, but you don’t want to start taking melatonin and that’s one being one taste exercise: okay, there’s some tips with exercise. I want to talk about again we’re just gonna combine. All these different, really cool things. Exercise is only responsible for 15 % of your weight loss, so it’s not the big thing, but it does other things. It’Ll start to build.
If you do regular periodic exercise over time, it creates a lot of oxidative stress, but your body adapts, and it starts to build up a network of antioxidants. Your body actually makes any accents a bigger, bigger group that will actually protect the damage that, even when your cells are making from the exercise, so that’s one way to build up. It’s called your antioxidant Network. I did a video on that recently and I think it’s the anti-aging video but exercise exercise very, very vital to just add to everything. I would highly recommend you exercise in your fasting state when you haven’t eaten that will spike growth hormone okay.
so that’s one thing number two: the intensity exercise is what spikes growth on them. The more intense, the more growth hormone growth hormone is the main fat burning hormone. The ideal best exercise to stimulate growth, I’m going to be sprinting sprinting, is very painful because it’s like an explosive thing, but if you could do seven cycles of a thirty second sprint that would be hot. You might not be up to it. That’s fine!
Do your bike, do your aerobic class spin bike? Let do something that would be important. You would spike the most growth hormone. Okay, let’s say you spike the most growth hormone to seven, seven hundred percent more when you’re sprinting, that’s huge. Most people have to gradually ease into this yeah.
Okay, so use a full body type exercise like burpees and planks and plyometrics jumping rope, spinning versus like just weights. Here’s the thing when you do fasting that can stimulate growth hormone by 2,000 percent in men. Thirteen hundred percent women, so you can see exercise, is only seven seven hundred percent, but still we got a good situation because we have this this growth hormone, that is into aging. You can start looking good as you losing weight. Okay, then, we have interval training, which I recommend the magic timeframe of doing interval trainings between 20 and 40 minutes.
Okay, if you do it longer, you tend to lose your gains because you overdo it and you over train if you’re over the age of 40. You definitely need to do two times a week, maybe once a week and gradually go into it. My wife and I were on fifty-fifty. We got 54 she’s, 55 or 6. Don’T quote me, but here’s the thing we work.
We we do hardcore interval training twice a week and on the other days I will work some other muscles and things, but I’ll do cardio I’ll, do the bike every other day, and so I’m doing hills or things like that, but it takes a while for your Body recover its best, it’s best when you work out to get to the point where you’re doing it enough so you’re sore, then wait you fully recover, then to do some exercise and you’re trying to you’re kind of halfway going through it you’re not sore and you’re. Doing that more frequently, you’re, not gonna see the gains. When I get sore okay, so you have to increase the intensity or maybe even the volume. Okay guys, I just gave you a tremendous amount of summarized information. It might, it might seem simple, but it took me a long time to kind of make it simple.
I have this entire program in a document that you can download. It’s called t2 on steroids, chichi chichi and it’s an updated version from my original one and I do charge for it. It’s very, very expensive. It’s a dollar and the reason I do this because I just don’t want to give every single thing away for free. I want you to at least invest something so you’ll.
Actually, if you invest in something you’ll, actually I found you’ll take advantage of it more you’ll, implement it more than if everything is just giving tree. so it does cost a dollar. You can go to dr
Brew, calm and it’s just keno on steroids, okay, so it’s dr., burr, comport, slash key tip on terror. Is it should be linked down below?
You can get the summary sheet download it follow it get all the details implement it. It won’t work and I’m telling you everything that I’ve tried over the years after I’ve been approached 29 years. I personally worked one with over 40,000 people and I tried so many different things. This is the thing that is the most powerful that you should focus on. The most now you have the ability, if you can go through this, to turn up the dial as much as you want or down as low as you want, because this is strict.
This is extreme. This is hardcore, so you might not be there with your discipline, but you might be like really really good within a minute fasting, but you’re not perfect with the carbs. Okay good. Well, then, do more and more fasting or, let’s say, you’re, not really good. At dinner, fasting, but you’re good with the cars or, let’s say, you’re, not good, with UNAMID fasting nor the carbs, then you’re gonna need to go really quality food, at least you’re, getting good quality food right.
so, anyway, I gave you a lot of parts of the parts of this puzzle. Now it’s up to you to get started, get started, and please give me your success story as well. Thank you so much for attending this webinar and I hope you enjoyed it and comment below if you did enjoy it. Thank you.