5PUBM8FMMOFTT Cleanse OTAL C - Amazon S3

20 Days to Fast and Permanent Weight Loss!

Cleanse TOTAL WELLNESS

TotalWeAlNEWlYEnAR e A NEW YOU

ACCELERATED WEIGHT LOSS STRATEGY GUIDE

Contents

Introduction

3 High Intensity Full Body Workouts

(Day 2 & Day 4)

25

How to Use This Weight Loss

Volume Workouts (Day 3)

26

Guide

4

Cardio Workouts

27

What Makes This Weight Loss

Strategy Guide Different From the Interval Training (Day 2, 4 & 5)

27

Cleanse Itself?

5 Light Cardio (Day 1 & Day 4)

27

The Weight Loss and Health Benefits of Short Term Fasting 8

The 5-Day Caloric Cycle

10

Day 1 ? Juice and Smoothie Day

11

Day 2 ? Greens + Protein Day

12

Day 3 ? Healthy Cheat Day

14

Day 4 ? Fasting Day

16

Day 5 ? Early Carb Day

18

20-Day Weight Loss Planner 20

1st Cycle

20

2nd Cycle

21

3rd Cycle

22

4th Cycle

23

Exercise Guide

24

Strength Training Workouts (Day 1 &

Day 5)

24

Exercise Pictures Appendix 28

Bench Press, Squats & Seated Back

Rows

28

Military Press, Biceps Curls & Triceps

Extensions

29

Dumbbell Chest Press, Lunges &

Pull-Ups

30

Step-Ups, Push-Ups & Lateral Raises 31

Deadlifts, Stability Ball Roll-Outs

& Squat Press

32

Stability Ball Crunches, Lunge Walks

with Biceps Curls & Step-Ups with

Shoulder Press

33

Renegade Rows, Stability Ball

Hamstring Roll-ins & Dumbbell

Push-ups

34

Kettlebell Swings, Side Plank &

Bulgarian Lunges

35

Plank

36

References

37

Accelerated Weight Loss Strategy Guide

2

Introduction

Once again, welcome to the Total Wellness Cleanse.

Our 30-day program is possibly the most powerful and sustainable way of losing weight, having more energy, and taking your health to a level you probably never thought possible. And, the best part is that we're going to achieve those results through food ? nothing else! You've also made a wise decision in purchasing our brand new "Accelerated Weight Loss Strategy Guide". The reason we put this guide together is to give you ? the weight loss-focused cleanser ? a more specific, strategic, and step-by-step approach to losing weight quickly and safely. Yes, following our Total Wellness Cleanse, on its own, will help you lose weight. However, combining this guide with the principles we discuss in the cleanse will take weight loss to a whole new level. You're going to learn how to lose weight quickly and safely while cleansing your body and creating dietary and lifestyle habits that you can maintain for life!

Accelerated Weight Loss Strategy Guide

3

How to Use This Weight Loss Guide

We recommend using this Weight Loss Guide AFTER completing the 14-day Cleanse Phase of the Total Wellness Cleanse. This way, your body is cleansed and primed for added weight loss. Once you've completed this 20-day program, you can then continue with the Maintenance Phase of the Total Wellness Cleanse. We don't recommend that you follow this "way of eating" indefinitely.

Why?

Well, some of the strategies we'll be introducing are a little extreme and, for most people, are not viable ways of living 365 days a year. However, for the 20 days that you'll be using this Guide, all you have to do is follow the daily schedules and meal plans that we've laid out for you ? and the results will show! You can follow our recipes or use any of your own "cleansing" recipes as long as they "fit the bill" for our cleansing recommendations. Remember, continuing to eat foods that your body is sensitive or allergic to is a surefire way to sabotage any weight loss success ? so be disciplined and you will be rewarded!!!

Accelerated Weight Loss Strategy Guide

4

What Makes This Weight Loss Strategy Guide Different From the Cleanse Itself?

The biggest difference between the schedule in this Weight Loss Guide and the meal plan schedule we prescribe in the Cleanse itself is the strategic nature of caloric consumption and energy expenditure.

In plain English, that means that this Guide is more strategically focused on higher and lower calorie days to help you lose weight more effectively.

And by weight loss, we really mean fat loss. No one wants to lose muscle.

So you'll have days of lower food intake and days with higher food intake. At the same time, you'll have prescribed workout days to help preserve your lean muscle and burn additional fat!

Excited yet?

You should be!

Let's begin by giving you some of the science behind the approach in our Accelerated Weight Loss Strategy Guide so that you have a better understanding of how your body is about to transform ? in a healthy and safe manner.

In a nutshell, it comes down to naturally influencing hormone levels to keep your metabolism elevated. And since your metabolism accounts for roughly 70% of the calories you burn each day, this will have a marked effect on your ability to lose weight.

The Hormone Leptin

The hormone Leptin is derived from the Greek word leptos, meaning "thin" and, when it comes to weight loss, it's possibly the most important (yet overlooked) hormone in your body.

What is Leptin's function?

It communicates your nutritional status to your body and brain. Bear with us as we get a little technical for a moment.

Leptin acts on receptors in the hypothalamus of the brain where it inhibits appetite by:

1. counteracting the effects of neuropeptide Y (a potent feeding stimulant secreted by cells in the gut and in the hypothalamus);

2. counteracting the effects of anandamide (another potent feeding stimulant that binds to the same receptors as THC, the active ingredient of marijuana);

3. promoting the synthesis of -MSH, an appetite suppressant. This inhibition is long-term.

Accelerated Weight Loss Strategy Guide

5

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