Cool Fat Burner Startup Guide

7/23/2019 Cool Fat Burner Startup Guide

http://slidepdf.com/reader/full/cool-fat-burner-startup-guide 1/28

The Cool Fat Burner

-- Startup Guide

________________________________________________________

Disclaimer

Freezing & Wearing p. 3

Times, Intensities, & Effects p. 10

Supporting Factors p. 11

Strategies p. 12

Possible Road Bumps p. 19Simple Diet Tricks p. 20

Cold Showers p. 22

Exercise p. 24

How Long Will This Take? p. 25

“I can’t get cold enough” p. 26

“HELP, I’M NOT LOSING WEIGHT!” p. 27

It All Comes Together p. 28



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DISCLAIMER:

The Cool Fat Burner website and device are not intended to diagnose, treat, cure or prevent anydisease.

Do not wear devices against bare skin. Use extreme caution if you choose do so. Darker complexioned

users are more prone to cryoburn and sub dermal bruising that may leave long-lasting discoloration. Results will vary. Age, gender, diet, physical activity level, hormone profile, etc., can all factor in weight-loss and

thermal loading cold thermogenesis effectiveness. Keep out of reach of children.

Consult with your physician before use. Do not use for more than 25-30 minutes or as recommended by a physician. Extreme cold near the skin for extended periods of time can cause cryoburn. Discontinue use if experiencing severe burning and tingling. Do not place gel pack directly on the skin, use gel packs only in “Cool Fat Burner” fabric vest. Cold exposure for long periods of time can lead to hypothermia. Use common sense. If you are pregnant, nursing, taking medication, or have a history of heart conditions consult with a physician before

using this product. Do not sleep wearing the Cool Fat Burner. Those with diabetes should not use this product. Not recommended for those with cardio-pulmonary problems. Do not use if you have hypersensitivity and allergic reactions to cold or have rheumatoid arthritis with cold

sensitivity, any medical conditions related to cold exposure, or have skin sensation problems. Caution is necessary when applying cold on or near superficial nerves. Do not shower or bath within 30 minutes or do not engage in vigorous activity within an hour after using the “Cool

Fat Burner.”

Do not use gel packs if punctured; liquid material is biodegradable, dispose of appropriately. The Cool Fat Burner will not have or assume any financial responsibility or liability for medical expenses for any

injury resulting from the use of this product. Condensation and wetness can form on the Cool Fat Burner cooling vest... be considerate of clothing, furniture, etc.

and moisture contact.

THIS DOCUMENT IS FOR COOL FAT BURNER OWNERS ONLY.

PLEASE DO NOT MAKE IT PUBLIC OR UPLOAD IT ONLINE.

Thank you



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Chapter 1:

Freezing and Wearing the Cool Fat Burner & Cool Gut Buster

You can freeze the entire CFB & CGB devices or the cold -packs separately. Be sure “Hybrid” packs

are frozen in a flat shape, or a shape that best fits your contours. “Soft” packs will conform withinminutes.

Note: on both devices, the pockets and packs are on the inside of the devices; the pockets face inwardand go against your body.

Wearing the Cool Fat Burner:

Lay out the vest and insert the chest packs first.

Lay chest panels over vest, cross hands and prepare to lift vest.

Our specialized gel-packs start solidand deliver ice-level coldness. (study:ice packs deliver cold faster than gel-packs)

Then, as you’ve reached your desireintensity level, they gradually soften anfunction as gel-packs, conforming to thbody, contacting an increased surface

area, and maintaining your sessionintensity for the duration.

http://www.ncbi.nlm.nih.gov/pubmed/16003673










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Lift and lay over shoulders. Chest panels may drape over collar bones.

If using Soft packs, you may cross the chest panelsacross the sternum right away. (Hybrid packs do NOTcross until they soften, around 30-40 min into yoursession)



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Applying the compression straps

They reach from the back, andthe Velcro attaches to the frontchest panels.



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DO NOT TRY TO CROSS THE HYBRID PACKS ACROSS YOUR CHEST UNTIL THEY SOFTEN.Instead you keep them wedged side-by-side, until they soften. Then you can reapply and cross themover the sternum.

Wedged side-by-side withboth compression strapsapplied. Maintain until packssoften.

Once the packs soften, they’ll make greater contact with an increased surface area of the trunk. Youmay have to occasionally “squish” the packs to redistribute the material to conform to your particular

build.



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Wearing the Cool Gut Buster:

Lay out on flat surface, shoulder straps already connected, and with cold-packs ready.(Hybrid packs are best for “fat cell apoptosis” target areas.) Insert packs.

ONLY 1 PACK GOES IN THE LARGER, RIGHT-MOST POCKET.(this allows for sliding of pack for waistline variance)

Fold over each side… while not allowing Velcro to attach.Cross hands, grab by the straps, preparing to lift overhead.



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Lift and lower over shoulders. Adjust the final, right-most pack as needed.

Apply the Velcro straps .



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Do NOT lie down while wearing your Cool Fat Burner & Cool Gut Buster – this may put too muchpressure against the back cold-packs, causing a rupture over time.

Do not let the packs lay in direct sunlight, as this may break down the freezing components.

Since one of the “secret ingredients” to our hybrid cold/gel-packs is perishable, we recommend youstore your CFB packs in the freezer when not in use.



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Chapter 2: Times, Intensities, & Effects

How long and at what Intensity level you wear the Cool Fat Burner will largely determine the effects youreceive.

The “Cool Down.”

Just as exercise has a warm-up, thermal loading with the Cool Fat Burner has the “Cool Down.” And aa warm-up is merely preparation for the actual workout, the Cool Down is prep for your thermal loadingsession. In other words, the Cool Down time does not count towards your session time.

How long does the Cool Down take? This depends on your Supporting Factors (Ch 3) and how fast anaggressively you attain your desired intensity level.

The Cool Down should rarely last more than 15 minutes. Once you’ve reached your intended Intensity

level, then and only then does your session start.

Time

This is somewhat arbitrary. For legal reasons, it’s advised no one goes longer than 25-30 minuteswithout their doctor’s consent. If you do longer sessions, do so at your own responsibility. On the CoolFat Burner website, you can see video of CFB creator Eric maintaining “Hardcore” Intensity for a full 2hours… then sitting in the same cold room for many more hours after the session. For someoneweighing 195lbs, one could easily pass 1000 calories burned in a number of hours. (2 hr session +many hours ‘lounging’ afterwards in same, cool r oom)

Intensity Levels * not everyone will necessarily experience these sensations as listed, for example, not everyone will get goosebumps

Intensity Sensations Effects

CasualGeneral coolness, feeling generally

“cooled off” Mild calorie burn; adds up over time

Beginner Chilled spots, up to mild goose bumpsCalorie burn; may burn off glucose from

bloodstream

ModerateGoose bumps (or thereabouts) up to a

slight muscle-twitch

Skeletal muscles uncoupling. BAT activatioModerate calorie burn. Boosted immune

system.

Hardcore Pre-shiver to full shivering Adiponectin & irisin. Direct fat burn & musc

building. Huge calorie burn from shivering



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Chapter 3: Supporting Factors

The Cool Fat Burner was made to give you choice as to what Intensity level you achieve and whatresults you experience. It will take you most of the way there; you make a conscious decision to go thafinal step to your desired level.

Merely wearing the CFB in a normal temperature room (70 degree) will put most in Moderate intensity,

and will allow for an additive calorie burn over time. To rise to the higher levels requires the use ofSupporting Factors. This puts the choice in your hands. (note: Simultaneously wearing the Cool GutBuster can dramatically increase the intensity level. Use caution.)

Clothing

Wear layers of clothing, then gradually reduce overtime as you gauge your skin reaction.

Wear socks and gloves for higher intensity sessions.

(“Socks and Gloves,” Ch 4)

Environment / Air Conditioning

Cooler environment will obviously make thermalloading quicker and easier. A room temp set to 68 or69 degrees will be enough for most to maintainHardcore (shivering) for a solid 60 minute session.

Ice Water

Drink ice water. Some start a session (after the CoolDown, as the session doesn’t start until the Cool Downis over) by drinking a large amount of ice water. Drinkthroughout to maintain desired Intensity.

Wet T-shirt

Some cold soak then ring out a wet T-shirt. Wear itunder your Cool Fat Burner.

Note: we do NOT advise having ANY moistureunderneath your Cool Gut Buster, as it may allow forfreeze burns of the skin underneath the packs.



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Chapter 4: Strategies

What strategies you use depend on what your goals are...

- Are you looking for an emergency huge, ‘crash’ weight loss? - A more sustainable and long-term fat-burn?- Merely boosting your metabolism?

- Help control blood sugar levels?- An aid to help maintain a target physique while you alter your exercise or dietary habits?- Are you using the Cool Fat Burner more for rest, relaxation, or a sleeping aid?- Or are you using it for exercise recovery or injury management?- Or perhaps it’s part of a holistic approach to reestablish a more truthful, “primal pathway” to health?

You will obviously use different strategies for different goals. But in the end, the best strategy iswhatever keeps you consistent.

On weight loss…

1 pound of fat is estimated to be around 3500 calories. A slow, sustainable, and realistic approach toweight loss would be to lose 1 pound of fat per week. That’s an average of 500 calories a day. (somedays may be more, others less)

500 calories X 7 days = 3500 calories. That’s 1lb of fat.

So between diet, exercise, and cold thermogenesis with the Cool Fat Burner, you should be able toeasily reduce 500 calories each day (or more on some days, less on others – see the “BodyRecomposition” experiment – coming soon).

If you’re looking for a faster, increased weight-loss, then obviously increase any or all of those factors;diet, exercise, and thermal loading. Now that you have three separate ways to remove calories, youcould easily subtract 1000 or more calories a day! But how sustainable is that? Be honest with yourseYour lifetime is the time frame. This isn’t something you should intend to quit after a month or two. Sovisualize, plan, and act accordingly. Also realize, it’s easy to lose muscle instead of fat, if the caloricdeficit is too high (especially if you don’t do resistance training and don’t eat enough protein!)

Unless it is a true medical emergency, it is recommended you take the sure, steady, and sustainablepath to weight loss. That is, 1lb of fat per week. (That’s an average – probably some weeks will bemore, others less, especially in the beginning when dietary changes result in losing water weight, before

you get used to working out, or before you become “cold adapted” and have a constantly boostedmetabolism) Also realize that hormonal changes can affect the rate of fat loss over time.

“Crash” Weight-Loss

Crash weight-loss is feasible so long as you realize it’s short-term and you have a more realistic andsustainable plan to follow. Extreme dieting and Hardcore intensity thermal loading can shed pounds of



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fat fast. Exercise could also, but if you’re new to exercise or overweight, intense exercise before you’reready will lead to soreness, probably burnout, and possibly injury.

The “ancient pathway” and Primal Health

Our ancestors didn’t eat genetically modified grains and refined sugars. There were no “donut trees.” They didn’t sit in one position all day, and weren’t under constant abstract stress. They didn’t look at

unnatural light sources all hours of the night. And they didn’t have indoor heating. Cold thermogenesisis being used in the paleo community as part of reestablishing a state of original, primal health. Thisgoes far beyond mere weight-loss, effecting the large-scale activity of whole-body energetics andhormonal balance, working all the way down to our individual cellular mitochondria and even DNA geneexpression. This involves incorporating the CFB as an element of a “primal health” sensibility.

Tape Measure vs the Scale

Muscle weighs 3 times more than fat, and adiponectin can increase muscle growth.

Post-exercise recovery can indirectly enhance muscular growth. Lower glucose (andthus, lower insulin) can maximize growth hormone release. Both adiponectin and irisincan directly help build muscle. So you may actually gain lean muscle mass from coldthermogenesis. This means that even though you’re losing fat weight, you could begaining muscle weight. The scale may not accurate reflect your progress.

Consider using the tape measure or calipers and don’t rely solely on the scale to determine progress. (Many health enthusiasts recommend us to “throw away the scale!” This may be good advice. Of allthe metrics related to health and fitness, weight is probably last on the list. Ditch the scale. Worryabout waistline, performance, and appearance in the mirror. We’re not just worrying about “weight-

loss.” We’re concerned with whole body re-composition!)

In other words, if you gained a lot of muscle and lost a lot of fat, you could actually be healthier, lookbetter, function more truthfully… and weigh more.

BAT activation

Some schools of thought state that BAT acclimation to cold thermogenesis can take several weeks. Ifthis is the case for you, and you prefer Moderate intensity sessions (BAT activation), then it may take

several weeks for it to begin to “kick in.” Also keep in mind, Skeletal Muscle Uncoupling and “Sarcolipincan also burn calories from thermal loading, in lieu of BAT activation.

Cold-induced Apoptosis

NOTE: the Cool Gut Buster is not recommended for direct use against the skin, or for apoptosisThis entry is for educational purposes only. Use for apoptosis at your own risk andresponsibility. Chances are, you will get cryoburn on your stomach or lower back!

http://forum.jackkruse.com/index.php?forums/cold-thermogenesis.24/









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Apoptosis is intentional, programmed cell-death. In this case, fat cell death, the spot reduction ofstomach fat.

Diet and exercise usually only “drains” or empties fat cells. You keep the same number of fat cells asyou lose weight, they merely decrease in size. Cold-induced apoptosis can actually kill the fat cellsdirectly underneath the Hybrid packs. Once reabsorbed, those fat cells are gone forever. (If youovereat for a period of time, you can create new fat cells, though!)

Cold-induced fat cell apoptosis is not about weight loss; it’s about cosmetic spot-reduction of fat on the

stomach, love handles, and back, underneath the Cool Gut Buster (assuming the use of Hybrid packs).However after any given session, it will take weeks (or even months) for all those dead fat cells to fullyreabsorb. Apoptosis should be viewed as a nice “fringe benefit,” but not as an actual goal itself , and wiprobably make little visual difference until you’re around 15% BF (males) or 20% BF (females).

Note: for apoptosis to work, you’ll probably have to wear the CGB directly on your skin, without anyclothing underneath it, for at least 1 hour. Make sure there is no wetness or moisture underneath yourCool Gut Buster; no wet T-shirt. Moisture may freeze and cause cryoburn or worse.

The skin will turn pink or cherry red (for lightercomplexioned users; darker complexion users should

adjust accordingly). If it turns white, or you have anypain or complications, stop immediately and consultemergency medical help. [Please review Dr JackKruse’s guidelines for cold thermogenesis]

Keep in mind that after an apoptosis session, yourskin may be tender or even numb for a day or so. Insome cases, the numbness can last weeks. This alsooccurred in the formal Zeltic cryolipolysis studies, anddoes not indicate nerve damage. It’s “normal.”

>>> Note picture: post-CGB session, the red areasindicate where fat cell apoptosis may occur

Consider only wearing against the skin for apoptosis perhaps every other day, or 2 out of 3 days, or soon. Not recommended you wear Hybrid packs against the skin for apoptosis every single day without abreak.

“Stinging” is a very subjective term. Most warnings say to stop if you feel “stinging” of the skin… yet thiis a common sensation one may feel until the skin turns numb (~ 10 minutes). This might be theprerequisite before numbness, redness, and apoptosis occurs. Also note, stinging and burning arenot the same! Burning = cryoburn or worse. Remove immediate if you feeling burning. Again, engag

at your own risk!

Possible risks and negative side effects of Gut Buster apoptosis spot-reduction use:

1. Cryoburn2. Transitory numbness / tingling3. Bruising; blood rushing to skin surface after session (more common in darker complexion users4. Frostbite (especially if moisture on skin can freeze)5. Post-session “ache” of fat – can be reduced by actually wearing the Gut Buster longer , until it

thaws (~ 2hrs, give or take) – removing the Gut Buster too soon can actually cause the ache

http://www.jackkruse.com/cold-thermogenesis-easy-start-guide/






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Cycling

In many human endeavors – like diet and exercise – it helps to cycle things. To frequently change themethods, action, intensity, or content. This helps to mix it up, prevent boredom, and avoid plateaus. Inthe same manner, you can cycle your use of the Cool Fat Burner. Perhaps use it for 2 months. Thentake a few weeks or even months off. Perhaps even temporarily substitute with cold showers, shiverwalks, or ice baths. Find what works best for you. (just keep in mind the lack of calorie burn when

you’re off cycle, then adjust your diet and exercise to compensate)

Ideally one will integrate some sort of thermal loading into almost every day; one will never cyclecompletely off cold thermogenesis, for fear of losing the “cold adapted” state, and all the health benefitsit affords.

Start Slow

If you’re new to cold thermogenesis, perhaps start at Casual intensity for the first few days or so. The

2nd week you can try Moderate intensity. If you are really “feeling it,” you can rise into Hardcore intensitthe 3rd week. It depends on you and your goals.

It’s probably more beneficial that you do lower intensity sessions daily, than higher intensity sessionsonly a few times a week. Consistency wins out. Within a few weeks, you should start to become “coldadapted,” and feel warmth during your sessions. This is your BAT kicking in, and your metabolismpicking up.

Gloves & Socks

Wearing socks and gloves while you thermal load is beneficial for severalreasons. The first is psychological, the second is physiological.

Note that the hands and feet (and nose and ears) have many sensory nerves forcold, and serve as the "early warning signs" to your brain for cold exposure. Butthose who wear the Cool Fat Burner describe it as "relaxing" and "soothing."

Add to that socks and gloves - keeping your hands and feet warm - and itmakes wearing the Cool Fat Burner an even more relaxing experience.

What's more, this can potentially amplify the fat-burning, muscle-building effects of the Cool Fat

Burner...

By keeping your hands and feet warm, you're telling your brain, "all is well." Thus, your trunk does notwithhold heat as it would if your hands and feet got cold out in nature. And so by keeping your handsand feet warm, you trick your body into allowing even more heat to be pulled into the Cool Fat Burner,which should allow even more of a thermal loading effect!

That means potentially more calories and fat burned, more muscle preserved, and better exerciserecovery!



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Diet

There are certain dietary principles that can influence cold thermogenesis.

For example, it has been shown that fasted CT sessions seem to allow for greater BAT activation thanfed sessions. It’s also been shown that high blood glucose levels can stifle adiponectin levels during Csessions. More evidence should be done before concrete conclusions are drawn…

Consider doing your sessions on an empty stomach, perhaps even while fasted. Or the longest in-between meals. If you can’t do sessions on an empty stomach, go for a no, low, or slow-carb meal asthe nearest last meal before your session (assuming you’re not already on such a diet for all your meal

Cold thermogenesis is popular in both the Paleo and Slow-Carb communities.

Both diets eliminate simple, processed carbs and sugars, and include high levels of protein andcruciferous veggies. Your blood glucose is rarely spiked up on those diets, and they go well withthermal loading.

Glucose Clearing

So how to use the Cool Fat Burner to reduce the damage from junk food, empty carbs, and cheatmeals? Cold thermogenesis will burn off glucose and push it into your muscles, so the key is to time itfor the best results. It would be advisable to wait at least 1 hour after your carb meal before doing yourcold therapy session, but not much longer than 2 hours, as you may miss the ‘window’ of opportunity.(More studies are required to nail this one down to an ideal time.)

Burning off glycogen in general will force your body to burn fat instead of glucose for fuel, and doing it a

hour or so before exercise may force your muscles to adapt and increase endurance over time, and wilcertainly speed up ketosis. Burning off glucose at night may cause a larger growth hormone releaseduring sleep, increasing repair and restoration. Use your CFB accordingly.

Low-carb ketogenic diets, ketosis, and hastening “fat-adaptation”

At higher intensity levels, the Cool Fat Burner will cause your body to burn not only fat, but muscleglycogen to generate heat. This will more quickly put your body in a state of ketosis (assuming you’realready on a low-carb diet) and help you burn fat (ketones) for energy faster. Even at lower intensities

(BAT) you can hasten ketosis if your sessions are long enough.

Post-Exercise Recovery

The Cool Fat Burner directly applies ice-level coldness to the upper body, as well as whole-bodyhormonal changes. To get the benefits of post-workout recovery, use the Cool Fat Burner several hourafter exercise. Moderate to Hardcore intensity for around an hour or more would probably be ideal.



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If you feel your chest, lats, shoulders, and arms pumped up in the few minutes after removing the CFB…you know you’ve had a good recovery session! (the pumped feeling may correlate to an influx ofblood… helping to wash away inflammation debris associated with muscle damage and soreness) Or imay be due to the enhanced glucose/insulin sensitivity caused from adiponectin; this will force morenutrients into your muscles. The hormone irisin has been shown to reduce myostatin, which can allowfor increased muscle growth.

Do you see the potential benefits? Imagine feeling a little stronger, a little sooner, after every singleworkout. Imagine hitting the next workout a little better, with a little more momentum, and a little more

umph. Now imagine that adding up over weeks and months! Imagine what results that will yield to youtraining over time.

Injury Management

The typical Rx for sprains and injuries is 20/20. Twenty minutes on, twenty minutes off. That is, twentyminutes icing an injury, then twenty minutes off. Repeat. Add compression if possible. RICE. (rest,ice, compression, elevation)

The Cool Fat Burner has that covered automatically.

Many users have reported how soothing and therapeutic CFB sessions are to old, chronic injuries.Those with sore necks and shoulders love wearing the CFB. You really don’t need to cycle 20/20. Juswear it for an hour, and see how it goes.

Rest, relaxation, & Sleep Enhancement

Cold thermogenesis can be become a relaxed and soothing

experience. Personal factors vary. Some report a deepersleep from mere Casual sessions. Others require aModerate session to get an effect to their sleep. Someprecede their CFB sessions with cold showers.

One thing seems constant from reports: the session shouldbe done an hour or more before bedtime.

Post-session warming

As thermal loading is a new science, many facets are yet to be definitively established. Post-sessionwarming is one such area.

After your session ends andyou remove your Cool FatBurner, your choices are:

…maintain all other supporting factors. Continue at a graduallydecreasing intensity for desired time.

…discontinue some/all supporting factors, then “coast” for a desiretime as your body warms itself.



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…discontinue all supporting factors, then allow for an immediatewarming, either naturally, or even artificially. (clothes, hot food, etc

You’ll notice that even though you remove the Coo l Fat Burner, it continues to do its work for some timedepending on the intensity level of your session, and the post-session supporting factors you maintain.

For example, if you’re at Hardcore intensity for an hour then remove the Cool Fat Burner, you’l l continuto oscillate back into shivering every so often for some time, until you eventually warm yourself up.

The general consensus is that the longer your sessions and post-sessions, the greater results you’lleventually see. Sometimes though, it seems to help to warm oneself up shortly after a session. This isespecially true if you’re looking for the post-session “pump.”



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Chapter 5: Possible Road-bumps along the Way

Posture

Do not sit or lie in heat-conserving positions during your sessions. Don’t cross your legs, don’t sit witharms tucked against your body. It may seem trivial, but it can make a huge difference in your intensity

level.

Increased Appetite

The massive calorie burn of thermal loading sessions can sometimes cause a temporary increase inone’s hunger. This typically only happens after Moderate and above sessions, and then, only for anhour or so afterwards. (If you experience an overall general increase in your appetite throughout theday, considering reducing carbs and increasing fats and fiber in your meals. In other words, integrateno, low, or slow carb meals for a while.)

If you’re already on a no, low, or slow-carb diet, increased appetitereally isn’t an issue, as you can eat large meals on those diets. Ifyou’re not on one of those plans, then at least eat that sort of mealduring your post-session window, to negate any damage otherwisedone by poor eating (empty carbs) due to the increased hunger.

Ironically, some evidence implies that cold thermogenesis can help “rebalance” one’s hormone profile,including insulin sensitivity and the “hunger hormone” leptin. This means that as one becomes morecold-adapted, that thermal loading may actually help decrease one’s hunger.

Obesity

Higher body fat inversely correlates to brown fat and adiponectin levels. The more fat you carry, thelower your BAT and adiponectin tend to be. The good news is you can increase both BAT andadiponectin. A healthier diet, less calories, exercise, and cold stress will not only help you lose weight,they can increase BAT and adiponectin, thus making it easier to further lose weight. This is great newsLosing weight is easy – keeping it off can be more difficult. Cold thermogenesis can be a big help inkeeping it off.

Keep in mind your calorie intake.

It typically takes ‘effort’ to become morbidly obese, in that you must eat many more extra calories to gaextra fat. But once you carry extra fat, it takes very little calories to maintain that fat. Yet you can stilleat the foods you love if you do it strategically. But eating thousands of extra calories a day isn’t aboutliking the taste of food. That’s self -medicating with food. That is an emotional dynamic. Chances areyou’re not actually even hungry most of the times when you eat like that!

Make a change.



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If you’re unsure of diet, do research. Ketogenic, Paleo, Slow-Carb, or Intermittent Fasting are all goodstarts. Or find out about portion-control diets. Or carb/fat cycling. “Everything works, nothing worksforever.” Find out what works for you, but don’t be afraid to change and adapt over time.

Simple Diet Tricks [see the upcoming “Body Recomp” experiment for the ultimate in dietary plan thatincorporates cold thermogenesis]

If you’re unsure what to do, start by making a few, simple changes until you do more research anddecide on a formal dietary lifestyle. Don’t be afraid to experiment, and to change and cycle dietary planevery month or so if you’re not seeing results. Go for 1lb fat loss per week.

- Start by drinking only water. No more juices, sodas, or even milk. Limit diet drinks if they lead tocravings. Only water, coffee, or unsweetened tea for now.

- Remove all breads, cereals, and pastas for the time being. (“konjac” noodles can replace regularpasta) Replace with beans and lentils if you need something starchy. Introduce potatoes only if itdoesn’t slow your fat loss.

- Increase your protein intake (lean beef or turkey, chicken, fish, eggs, etc). Eat at least .6-.8 gm per lbbodyweight every day. Try to get at least 30gm protein per meal, at least 3 or more meals a day.

- Include fibrous veggies or salads into most meals.

- Introduce pre/probiotics, such as Greek yogurt, sauerkraut, and kimchi. Consider taking resistantstarch, psyllium fiber, inulin, fruit fiber (ex: apples w/ skins) with any meals containing probiotics toenhance the effect. Legumes and potatoes go well w/ probiotic meals.

- If you need something sweet, eat fibrous fruits and berries, like apples, strawberries, blueberries,blackberries, raspberries, or pineapple. You can add fruit to greek yogurt. Or cottage cheese. Jellohas zero calories, but contains artificial sweeteners, which can be problematic for some. You can alsoresearch for low/no sugar/carb desserts… But if they use fats for flavor, they can contain a lot ofcalories. Also google “protein powder snack recipes.”

- Either skip breakfast and fast… or eat at least 30 grams of protein in the morning hours. (again, notoast, no cereal, no hashbrowns, etc. Legumes and cruciferous veggies are allowed.) Ideally, havesome dietary fat with this meal. This can be as simple as grass-fed butter or coconut oil mixed in yourcoffee… or a few nuts or 4-5 eggs for breakfast. Fat (with no carbs) in the a.m. can trick your body into“fat burning mode” for the first half of the day.

- Ask yourself if you’re actually hungry anytime you think of food. People often eat due to reasons othe

than actual physical hunger. Put it out of your mind, drink some water, and wait 10 minutes. Are you

still hungry?

- Allow 1 “cheat meal” per week, at least in the beginning. Eat whatever you want. Ideally, this mealwill be no more than 1 hour after exercise, then use the CFB at Moderate or Hardcore intensity severalhours after the cheat meal. (If you can’t exercise before the meal, use the CFB at Hardcore intensity foaround 1 hour in place of a workout.) If your progress stalls, reduce or remove the cheat meal. If not,you can expand it to a cheat day .

- Take 1-3 Tbspn of apple cider vinegar several minutes before your carb refeed / cheat meal



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- If your workouts are suffering or CFB sessions are too demanding, increase your carb intake (‘cheat’meal or carb reefed meal) to 2-3 times a week, strategically placed to help exercise and CFB sessions.

These little “tricks” could help anyone not already doing them to lose a large amount of fat in short orde Add exercise and some cold thermogenesis to speed your progress.



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Chapter 6: Cold Showers

Cold showers are a means of thermal loading that everyone has access to. Showers probably won’tinduce cold thermogenesis to a significant degree… so should be viewed as a n optional supplement toyour CFB sessions for those that are so inclined. One could use cold showers before using the CFB to

jumpstart the session, or take the shower after, to finish off a session either immediately after, or evenbetter, after several hours of lounging in the same, cool environment, post-CFB session.

“The difference between the right word, andalmost the right word, is the differencebetween lightning and the lightning bug.”

-- Mark Twain

“The difference between a cool shower, and acold shower, is the difference betweenlightning and the lightning bug.”

-- anyone who’staken a cold shower

You don’t need a freezing cold shower to create a general thermal load. A barely warm shower, whichis to say a cool shower, is probably analogous to Casual intensity with the Cool Fat Burner. It’s a mildcalorie burn that will add up over time.

A truly cold shower can probably activate BAT and will definitely boost the metabolism for at least ashort while. Granted, you’re not going to take a 30 minute cold shower, whereas you can use the CFBfor hours at a time. Cold showers should probably be viewed as an effective supplement to longerthermal loading sessions with the CFB, or as maintenance during the off-cycle.

Methods

Try starting with warm to hot water for a period of time. This not only allows for a more comfortabletransition to colder temperatures, it will increase vasodilatation of the blood vessels, increasing bloodflow and heat venting. Then gradually turn the water to cool/cold. This will allow for more heat to bepulled from the body, creating a greater thermal load (since your body was already venting heat, due tothe hot water).

If the cold gets too intense, you can often return to these two less sensitive postures: cooling thekidneys, or rinsing the face.

“Cooling the Kidneys:” face away, bend overslightly, allowing the brunt of the water to land onthe lower back, over the kidneys.

Step back and out of the stream, then allow thewater to pour into the face, or at least cup andsplash water into face.



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Both methods allow one to maintain the thermal load while momentarily decreasing intensity, beforereturning to the upper back and upper chest BAT zones.

Try this trick: rub your hands over whatever areais getting hit with water.

This is not to create heat via friction; when you rubyour hand over the skin surface, it will “confuse”the sensory nerves, and you’ll not feel the cold formoments after. Try it next time; you’ll be surprisedhow well it works.

Practice slow, relaxed breathing. Visualizebreathing heat out of the pores from the area hit bythe water.

Try this: Take 3 slow breaths, while rubbing each target area:

Expose your face to the cold shower… then step back. Expose your right arm to the water, while rubbing it. Step back. Repeat on the left arm.Repeat with right, then left leg, briefly stepping back after each, while taking 3 slow breaths.Expose your stomach, chest, and the shoulders. Move to the back.Finally expose the ribs and armpits.Breathe out the sensations of cold away from your skin. Relax. Go into the “no-minded state” if it helps

The cool/cold shower should last a minimum of 3 minutes. Some cold-adapted enthusiasts take 10minute cold showers.

“Contrast showers” have been done in athletic communities for decades. A generic example: go a fewmoments of hot water, then turn it to cold for 30-45 seconds or so… then repeat, eventually adding up ta minimum 5 minute session.



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Chapter 7:

Exercise

Exercise can create new brown fat. (Technically ‘beige fat,’ which is regular white fat converted tofunction like brown fat.)

Exercise can also increase adiponectin levels, even in obese subjects (who otherwise have lowered

adiponectin levels).

Exercise can also increase insulin sensitivity and nutrient partitioning. This means that when you eat(within 30-120 minutes after) your body is more likely to use that food for fuel and building muscle, rathethan store it as fat. That means lower glucose. Remember earlier – chronically high blood glucoselevels can stifle BAT activity and adiponectin levels. Exercise helps prevent that.

Thus there are several ways in which exercise can enhance your cold thermogenesis sessions. (andthanks to the workings of adiponectin and the process of post-workout recovery, thermal loading can inturn enhance your exercise)

All forms of exercise have benefit. “LISS,” or low-intensity steady-state cardio (walking, light aerobics).Higher intensity cardio (fast jogging, biking, rowing, etc). Power endurance (circuit, station, and highintensity interval training). Hypertrophy training (lifting weights for increased muscle size). Power andexplosive training (low-rep resistance training, plyometrics, sprints). All of these activities burn caloriesMost induce positive hormonal changes. All will help in improving body composition. And all of theseshould be done from time to time.

If you’re new to exercise, do LISS for a while. Just move more each day. Walking, taking steps,standing instead of sitting. Slowly introduce resistance training, even if only in the form of bodyweightexercises. There are endless resources online to find basic exercise movements with lighter weights.Experiment with reducing rest between sets, increasing weightages, or the number of repetitions for

each exercise. Everything brings benefit. Exercise and cold thermogenesis go hand-in-hand.



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Chapter 8:

How Long Will This Take?

I saw this picture recently:

You should plan on taking your time. Forever. Health and fitness isn’t something you’re going to do foa month or two, and then quit. Even for a year or two. This is something you can easily enjoy for alifetime.

So pace yourself. Go at a sustainable speed. And enjoy it. Otherwise… why bother? Enjoy your dieenjoy your exercise, and enjoy cold thermogenesis.



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Chapter 9:

“I can’t get cold enough”

There are 2 probable reasons why you can’t get cold enough:

1. Too much mass

2. You’re not really trying

People who have a lot of physical mass, be it fat or muscle, will often have trouble reaching higherintensities of cold thermogenesis. They simply can’t touch their core body temperature from externalcold stimulus. If the reason is fat mass, then dieting, movement, and casual cold thermogenesis canhelp you gradually decrease the amount of body fat; as you do, you’ll be able to reach higher intensitiesof CT as you transform your body composition.

If you have too much muscle mass, there’s not much to do, since you obviously don’t want to losemuscle; you’ll have to use CT for its other benefits; post workout recovery, injury management, rest,relaxation, and sleep enhancement. Besides, if you have that much muscle, then you probably alreadyhave a boosted resting metabolism.

As for “not really trying…” even Wim Hof can induce shivering. If you really want to induce shivering,you will.

If you wear the Cool Fat Burner and Cool Gut Buster with minimal clothing or even against bare skin (noendorsed or recommended for use against bare skin; easy to get cryoburn, bruising, etc), reduce roomtemp, and guzzle down ice water, even take a pre-session cold shower … you will induce shivering.

About drinking ice water: Put 2-3 huge glasses of water in your freezer. Cycle them and take one outwhen it’s frosting over. Take 5-6 huge gulps of ice water at a time, gulping down the water to get thecold “down in” and not letting in warm up on the way down. The CFB and CGB cool you from theoutside, the ice water cools the inside.

One can easily go through a gallon of super cold ice water in a single CFB session.

Relax and experience the cold; if you’re clenching your muscles or doing other cheats to keep yourselffrom chilling, you’re obviously generating ‘artificial’ heat so as to negate CT from kicking in.

RELAXATION IS KEY. If you’re not relaxed, you’re not trying.



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Chapter 10:

“HELP, I’M NOT LOSING WEIGHT!!!”

Did you know that most people underestimate how much food they eat?

Did you know that even registered dieticians underestimate how much food they eat?

Did you know that when people restrict calories or increase exercise, they often tend to reduce theirdaily activities or increase food intake to compensate and nullify weight loss?

And of course there is this YouTube video, which mirrors what I’ve heard so many claim:

VIDEO: WOMAN BLAMES SLOW METABOLISM FOR LACK OF WEIGHT LOSS

Yes, some people have metabolic and hormonal profiles that make it trickier to lose weight. That justmeans it will take a little more time. They still just have to do what everyone else has to do to loseweight...it may just take a little more umpf to get there.

The Cool Fat Burner has been PROVEN to burn hundreds of calories an hour. If everything else staysthe same at an isocaloric, maintenance level – meaning you would neither gain nor lose weight – then you add the Cool Fat Burner to your daily routine, you will lose fat.

If you aren’t losing weight, here are the only possible reasons:

1. You’re not really using the Cool Fat Burner the way you think you are a. You’re not going as intense as you should, or as long as you should, or as frequently as

you should2. You are losing fat, but you’re also gaining muscle

a. The Cool Fat Burner has been shown to increase both adiponectin and irisin; thesehormones may help build muscle, so while you’re burning fat, you’re gaining muscle.Ignore the scale, go by the tape measure, or you performance in the gym

3. You’re compensating somewhere else to negate the calorie burn a. You’re eating more food, you’re moving around less, your workouts became less

strenuous, etc.4. You’re a cold thermogenesis “non-responder,” similar to exercise “non-responders. (This is

probably less than 10% of the population, assuming it even exists at all – it’s still debatable)

That’s it. There are no other possible explanations. And remember, real fat-loss is a slow process.

Most people should look to burn around 1lb fat per week. Your body can only mobilize and burn somuch fat in a given period of time. Try and burn more calories than that amount, and you’ll burn musclealong with fat. When most people “lose weight,” a lot of what they initially lose is water, and upwards ohalf of what they ultimately lose can be muscle instead of fat!

Best case scenario, they’ll end up “skinny fat.” Worse case, they’ll give up on everything, rebound backand gain even more weight, since they lost muscle, have a lower metabolism, and what used to beisocaloric maintenance level of calories is now a surplus.





http://www.bodyrecomposition.com/research-review/role-of-nonexercise-activity-thermogenesis-in-resistance-to-fat-gain-in-humans-research-review.html/




https://www.youtube.com/watch?v=KA9AdlhB18o



















Chapter 11:

It All Comes Together

So cold thermogenesis can activate brown fat, increase adiponectin levels, increase irisin, reducesystemic inflammation, boost the immune system, help build muscle, burn massive amount of fat,

rebalance hormones, help recover from workouts, and help with sleep, meaning more rejuvenation anda more energetic day.

Workouts also burn calories and fat, build muscle, and boost the metabolism. And also increase brownfat, adiponectin, and irisin. And increase overall alertness and energy.

Proper diet can enhance factors in cold stress and expedite the process, and fuel your workouts andincrease your recovery, and of course can help optimize overall health.

All three work together and enhance one another. Use all three for optimum health.

Documents

Cool Fat Burner Startup Guide