Brief Introduction.
  • Legal/Copyright (MUST READ)
  • Introduction from BMJ
  • Visualization
  • Assignment Brief: Your Long-Term Fitness Commitment
  • Accountability
  • Assignment Brief: Self-Assessment for Personal Transformation
  • Physical Check Up
Equip Yourself with the Tools of the Titan
  • WHAT YOU'LL NEED
  • What is Fat Percentage.
  • What is a Deficit and Why do I need it to lose weight.
  • Track Your Fitness Goals with YOUR SMART PHONE
  • Program Your Calories on MyFitness Pal
Introduction to Intermittent Fasting
  • Meal Frequency & Insulin
  • Hunger Hormone Ghrelin
  • Insulin Resistance
  • Understanding the Pains from IF Before your Start.
  • If you cannot control what you eat
  • ASSIGNMENT: How to Rate your Hunger.
Implementing the Fasting Lifestyle
  • IF Windows
  • The Solution: Intermittent Fasting
  • A few Tips to Handling your Fast
  • Breaking Your Fast
Long-Term Sustainability and Lifestyle Integration
  • Putting Your Money Where your Mouth IS!
  • Calorie Counting.
  • Calories
Nutritional Guidance During Fasting
  • What to drink
  • Proteins
  • Carbs
  • Fats
  • fueling your body versus dieting for fat loss.
  • Foods To Eat
  • Foods to avoid
  • Here is the break down.
  • Are All the Calories The Same
  • Carb Backloading
  • Meal Plans
  • Macros
NEAT AND CARDIO
  • Navigating Nutrition and Exercise: Finding the Right Balance
  • Assess Activity
  • Cardio
  • Cardio Timelines
BUILDING AND RETAINING MUSCLE
  • Sexy Work Outs
  • DO I NEED A GYM
  • Enhance your Training.
  • Scheduling Your Training
  • What you need to know about Muscle Building and this Program
  • If you arent hitting your target
  • How to Turn the Diet life into a Lifestyle
  • Conclusion
TROUBLESHOOTING AND FREE RESOURCES
  • Why you cant possibly Cheat
  • Weight Gain or Stall!