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Ladies, Welcome to Day 1!

Ready to do this thing?

Watch the video for all the details for Day 1.

For those of you who want to get the basics, everything is outlined below.

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“If someone makes a simple concept seem complicated, they are trying to confuse you in order to sell you something you don’t need.” There are over 50,000 diet books on amazon, all of them have the secret that your Doctor doesn’t want you to know.

That is nonsense!

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Cool Fact 1:

You don’t have to reinvent the wheel, in fact it is stupid and a waste of time to do so. Since athletes earn their living by optimizing their bodies, why not look over their shoulder and copy what they do?[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]

Cool Fact 2:

You can use the same principles we are going to talk about to both gain weight and lose weight. ( I will be happy to show you how.)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_separator color=”grey”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_accordion title=”Here is an overview of the 6 concepts.” active_tab=”false”][vc_accordion_tab title=”Concept 1: Eat the right amount of food.”][vc_column_text]

This is a concept that gets lost on people. The body needs to take in a certain number of calories to survive, repair, grow and operate efficiently.

Take in the right amount of calories each day and the body has the fuel to optimize metabolism, repair damaged cells, tissues, fight off infections and brain function.

If you don’t take in that base amount of calories, the body is forced to start limiting what it can do and this includes:

  • Slowing the metabolism down as the body prepares itself for “famine”.
  • Budgeting resources for the highest priority body functions meaning some functions won’t get done.
  • This leads to loss of muscle, weakened immune function, lack of energy and focus… but it does not lead to loss of fat.

Typical calorie needs for an average woman. (This is an estimate to give you a general idea)

170 pounds x 10= 1,700 calories at rest. (REE)

1,700 x activity factor 1.3 (sedentary) = 2,210 calories to stay the same weight.

Important Concepts

  • Give the body enough calories to repair itself.
  • Keep metabolism high.
  • Avoid starvation mode.

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Concept 2: Adjust your total calories to gain or lose weight.”][vc_column_text]So in our example, ideally if you take in 1,800 to 1,900 calories a day, you will lose fat while maintaining optimum metabolic functioning. If you increase your activity factor and become more active then you could eat more than that and still lose fat and keep your muscle.

Does that make sense?

  • More calories in than out= fat gain (or potential muscle gain).
  • More calories out than in= fat loss (or potential of muscle loss if you don’t take in enough protein).
  • Keep the deficit small. 250 to 500 calories deficit including exercise calories.

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Concept 3: Increase protein intake.”][vc_row_inner][vc_column_inner width=”1/2″][vc_column_text]This is key in order to preserve muscle and burn fat. I know it seems like a lot but please do your best.

  • Eat animal or whey or dairy protein whenever possible.
  • Avoid soy at all costs. Soy has been linked to increased estrogen levels and elevated chances for breast cancer. 2 big No-No’s.
  • How much protein? .8 to 1.2 grams per pound of body weight.


  • Will make you feel full.
  • Amino acids for muscle repair.
  • Immune support.

p.s I know what you are thinking. Please don’t fight me on this. Just try it. I have science and personal experience behind me on this one.

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”1904″ style=”vc_box_rounded” border_color=”grey” img_link_target=”_self” img_size=”large”][/vc_column_inner][/vc_row_inner][/vc_accordion_tab][vc_accordion_tab title=”Concept 4: Decrease carbs for fat loss.”][vc_row_inner][vc_column_inner width=”1/2″][vc_column_text]It is an understatement to say most people eat to many carbs. I am not recommenduing a low carb diet, I am recommending a balanced way of eating. It is not high protein or low carb.

If you are following the plan and still have trouble losing weight, don’t cut back on the protein or Omega 3 fats. Try decreasing your carb intake. It works every time.

In contrast, if you are dropping fat and want to increase carbs, go ahead.

I am not the guy who says carbs are bad. You just need to

  1. Keep them under control
  2. Avoid CRAP

C= Colas, yes that includes diet colas.

R= Refined sugars

A= Artificial food

P= Processed food[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”1905″ style=”vc_box_rounded” border_color=”grey” img_link_target=”_self” img_size=”large”][/vc_column_inner][/vc_row_inner][/vc_accordion_tab][vc_accordion_tab title=”Concept 5: Balance your fat ratios.”][vc_row_inner][vc_column_inner width=”1/2″][vc_column_text]This is a fairly new concept that has a lot of science behind it. Inflammation has been shown to lead to weight gain and an inability to lose body fat. Part of the issue with inflammation is the over consumption of Omega 6 fats such as Corn, Palm, Sunflower and soybean oils. Here is a link to the negative effects of ingesting too much Omega6’s. Not that these oils are bad but by nature they have an inflammatory quality which is useful for the body in lesser quantities.

Trans fats are a big no-no. These are chemically altered fats used in processed and fast food (CRAP) that the body has trouble dealing with. Eat clean and you will avoid them.

Omega 3 fats are found in avocado oil, fish oil, krill oil, nuts etc….While Omega 6’s have an inflammatory, Omega 3’s have an anti-inflammatory effect. This is why they have been found to have a positive effect on joint pain, heart disease among many other diseases.

A 1:1 ratio to 1:3 ratio (Omega 3 to Omega 6) is ideal to get the best benefits form both oils.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”1906″ style=”vc_box_rounded” border_color=”grey” img_link_target=”_self” img_size=”large”][/vc_column_inner][/vc_row_inner][/vc_accordion_tab][vc_accordion_tab title=”Concept 6: More vegetables and fruits.”][vc_row_inner][vc_column_inner width=”1/2″][vc_column_text]This one is pretty obvious isn’t it but many people don’t know why.

  • Help with hydration
  • Help with vitamins and minerals
  • Help with fiber

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The Good the Bad and the Ugly – What to eat based on Paleo principles.
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Additional Resources

Website: www.mfactorfitness.com

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/[/vc_column_text][/vc_column][/vc_row]