Paleoburn Fat Burner System

1© 2012 Primal Health, LP

PALEOBURNFAT BURNER SYSTEM

An integrated fat loss systemMind | Nutrition | Exercise | Recovery



Disclaimer

This manual is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misun-derstanding or misuse of the information contained in this manual or for any loss, damage, or injury caused, or alleged to be caused, directly or indirectly by any treat-ment, action, or application of any food or food source discussed in this manual. The U.S. Food and Drug Administration has not evaluated the statements in this book. This information is not intended to diagnose, treat, cure, or prevent any disease.


Contents

Introduction ........................................................................................................... 7 Why this program works ................................................................................................... 7 Trusting the process ........................................................................................................... 7How to Get Started Fast .................................................................................................... 8

Chapter 1 The Big Fat Lie ........................................................................................ 9An epidemic of obesity ..................................................................................................... 9Why are we fat? ................................................................................................................... 9Eight big fat lies exposed ............................................................................................... 10The forces of misinformation .......................................................................................... 12The good news… your struggle with weight gain is not your fault ........................... 13

Chapter 2 The Simple Truth.................................................................................. 17Your body’s inner wisdom ............................................................................................. 17So, what produces lean, strong people? ....................................................................... 18There is a way out…and we are here to lead you out ............................................ 20Taking control of your health ...................................................................................... 20

Chapter 3 Understanding the PaleoBurn™ System ............................................ 21Signal Response Pattern ............................................................................................... 21The PaleoBurn Fat Burner System: an integrated system ..................................... 21

Chapter 4 Preparing For Success ......................................................................... 25What are my expectations for fat loss? ..................................................................... 25How will I track my progress? ....................................................................................... 26Your baseline measurements .......................................................................................... 26What to track daily ............................................................................................................. 27Your weekly measurements .............................................................................................. 28Integrated System .............................................................................................................. 28Do I need help? .................................................................................................................. 29

Chapter 5 PaleoBurn™ Nutrition ......................................................................... 31A week at a time ................................................................................................................. 31High quality fuel .................................................................................................................. 31Insulin is the master key to fat loss ............................................................................. 32Intermittent fasting turbocharges fat loss ................................................................... 33


Regularly resetting your metabolism via scheduled cheat meals ........................ 34Quality protein for muscle preservation and growth ........................................... 34What should I eat? ......................................................................................................... 34How much should I eat? .................................................................................................... 36When should I eat my meals? ............................................................................................. 40Do I really need supplements? ......................................................................................... 44

Chapter 6 PaleoBurn™ Exercise ........................................................................... 45Absolute Beginner Workout ........................................................................................ 46Intermediate Workout ....................................................................................................... 47

Chapter 7 PaleoBurn™ Recovery ......................................................................... 51How to Sleep Like A Baby .......................................................................................... 51

Chapter 8 PaleoBurn™ Motivation ................................................................... 55Giving yourself permission to work on yourself ............................................... 55The process of setting and achieving goals ......................................................... 56Step One: Imagining Your Ideal Body .................................................................. 56Step Two: Identifying Your ‘Reason Why’ ........................................................... 57Step Three: Writing down your SMART goals .................................................. 58Step Four: Tracking Progress ..................................................................................... 59Step Five: Making Adjustments .................................................................................. 59Step Six: Celebrating Your Successes ......................................................................... 60How to Get Others to Help You Accomplish Your Goals .................................. 60

Chapter 9 Putting It All Together…One Week in Detail ........................... 61First things first… ............................................................................................................... 61Essential supplies… ........................................................................................................... 61Out with the old… ............................................................................................................. 61In with the new… .............................................................................................................. 61Pre-Program Checklist… ........................................................................................... 61A perfect day… or two or three ................................................................................... 62

PaleoBurn Supplement Guide .............................................................................. 69PaleoBurn Food List............................................................................................. 75



Introduction

Welcome and congratulations! You have just made a very important decision that will change the course of your life. The information contained in this program will show you how to consistently drop fat from your body week after week, until you have reached your ideal body. Then, by continuing to follow the principles laid out in this program, you will be able to effortlessly maintain your ideal weight and body for as long as you like.

Why this program works Simply put, if you are human…this program will work for you. The PaleoBurn Fat Burner System operates on several core human principles that have evolved over mil-lions of years.

If you think about it, there are definitive reasons why our species has survived this long, and in this program we are simply tapping into the ancient wisdom within our own bodies.

We have done all the hard thinking for you. If you do the work, the results will come-and very quickly. Your body innately wants to be lean and strong.

Have you ever seen some of the most famous Greek statues? Do you remember how they looked so proportional, so lean and so strong? That is what the human body naturally looks like when toned and after the fat is gone.

In fact, just like those Greek statues, under all the fat you are a beautiful work of art just waiting to be revealed. Just as a sculptor skillfully chisels away the excess stone, which is necessary to revealing a beautiful statue, you will discover how to easily melt away the excess fat, revealing the true you…a natural work of art.

Trusting the process We want to say right up front that we respect you immensely for your decision to purchase and implement this program. Changing long held beliefs requires courage and determination. In taking the first step, just by purchasing this program, you have proved that you are ready to make a transformation.

An enormous amount of time and energy has been spent in researching, testing, and organizing this information in such a way that it is very easy to follow, and will work for you no matter your genetics, or your age, or even how out of shape you feel right now.

What I ask of you is that you trust the process. Getting healthy and fit takes time, but much less time than you might think. Trust the process. It works.


How to Get Started Fast This program is designed so that anyone can implement it on their own from the comfort of their own home.

There are three steps that will get you started fast with this program:

1. Take out the Quick Start Guide and follow the steps as shown.

2. Start reading the Fat Loss Journal and complete the first two exercises TODAY. This is important. This journal will be your daily companion throughout the program and goes into detail on exactly how to implement each day of the program, how to track your results, and how to make ad-justments along the way to keep the fat burning.

3. Begin today. Truly, do not delay. Seize this opportunity to take control of your fat loss efforts and begin implementing the PaleoBurn system so that you can begin seeing results as fast as possible.

Remember, we are here to help you and support you the entire way through your fat loss journey. I really mean that. If you have any questions or concerns, need help knowing what to do next, or have a technical issue that you need help with please just send an email to [email protected] and one of our Customer Care Team members will contact you immediately.

You may also call us Monday through Friday Central Standard Time at 1-877-300-7849 and speak to one of our friendly staff.


Chapter 1

The Big Fat Lie

An epidemic of obesity No one can deny that there is an epidemic of obesity all around us. You don’t have to go any further than your own neighborhood restaurants and fast food establishments to see the proof.

In every corner of the world, it seems that people are getting fatter and fatter by the year. For years, the percentage of the United States population that was clinically obese was thought to be around 37%. Now, new reports are questioning that figure and estimating that it may be as high as 45% of the population. The more I look around, the more I tend to agree with the new report.

But in this age of advanced science, plentiful food, and access to cutting edge nutri-tional information we are still getting fatter and fatter. Why is this happening?

That’s a very good question…

Why are we fat? In purely biological terms, fat occurs when our body determines that it is in its best interest to store energy for later use. In fact, that is what fat is…stored energy that gets deposited in our fat cells.

In a healthy state, fat storage is a necessary and perfectly normal part of our biology as humans; up to a certain point.

However, when we get out of balance through poor food choices, lack of exercise, emotional eating, dehydration, or even lack of sleep, our body can produce signals that cause more and more fat to be stored.

For many people (up to 45% of the US population) this results in an almost perpetual state of fat storage. When this happens, losing weight is almost impossible.

The reasons why we make bad food choices, waste time doing ineffective exercises, and generally fail to lose weight even when we follow what we’ve been told to do, is a little more complex.

We will delve into that topic in just a moment… but first it’s important to confront these Big Fat Lies full on.


Eight Big Fat Lies Exposed

Big Fat Lie #1: If you want to lose weight, you should do long, slow cardio.

The Simple Truth is that long, slow cardio is a very inefficient way to burn fat. In ad-dition, it leaves you exhausted, de-motivated, and does not stimulate muscle growth, which is crucial to increasing metabolism and reshaping your body.

Big Fat Lie #2: If you want to lose weight, you need to eat a low fat diet.

The Simple Truth is that the ‘low fat’ diet recommendations that were published by the USDA in the mid-70s have been completely debunked. It turns out that there is not a single credible scientific study that links low fat diet as the primary determinant of weight loss.

In fact, a diet with healthy fats is extremely important for the overall health and proper functioning of your body. What’s even more important to realize is that a rela-tively high fat diet, as long as processed carbohydrates are eliminated, will actually promote the loss of fat stores around the body.

Big Fat Lie #3: If you want to lose weight, just eat fewer calories than you burn.

The simple truth is that weight loss is a combination of many factors, and operating at a caloric deficit is just one of several factors that must be present. The old way of thinking was that, predictably, to lose weight you simply consumed fewer calories than you burned and the fat would burn off.

The true story is much more complicated than that. After all, we have all seen very obese people who eat very few calories yet still do not lose weight. The answer to this puzzle lies in the body’s ability to adjust its metabolism, and the role that hormones play in your body. We will delve into this topic in more detail later.

Big Fat Lie #4: If you want to lose weight, focus on eating ‘diet’ foods, ‘low fat’ foods, and ‘health’ foods.

The Simple Truth is that so-called diet, low fat and health foods you find prepack-aged in the stores are nothing more than engineered foodstuff made from processed ingredients, many of which are detrimental to fat loss. Most energy bars, sports and energy drinks, and ‘whole grain’ products are a disastrous mix of high fructose corn syrup, additives, and chemicals that ruin your body’s internal ability to self-regulate fat storage.


Big Fat Lie #5: If you want to lose weight, avoid weightlifting because it bulks you up and makes you gain weight.

The Simple truth is that exercising with weights, even body weight exercises, is one of the smartest things you can do if you are looking to lose weight due to the increase in metabolism and the release of several important fat burning hormones it causes.

Short exercise sessions that alternate short bursts of high effort with low effort recovery period (usually called interval training) causes your body to respond very differently than long, slow cardio workouts. In fact, they signal your body to release certain fat burning hormones that accelerate fat loss.

Big Fat Lie #6: If you want to lose belly fat, you should focus on abdominal exercises.

The simple truth is that doing abdominal exercises for the purpose of losing belly fat is an extremely inefficient and misinformed way to lose fat. Not only is spot reduc-tion a myth, abdominal exercises are not even close to being the most effective at maximizing overall energy expenditure, and thereby fat loss.

Big Fat Lie #7: More exercise equals more fat loss.

The Simple Truth is that for those people dedicated to exercise, the majority train far too long and end up with chronic exhaustion and eventually burn out. The bottom line is that you don’t have to spend an hour and a half at the gym Monday thru Satur-day to get a killer body. In fact, short high-intensity exercise three times a week is all that is needed to trigger the proper fat burning responses.

Big Fat Lie #8: You need a secret fat burning supplement to really lose fat.

The Simple Truth is that supplementation is a very important part of overall health. However, there is no magic pill that causes you to burn fat. Instead, by using proper food choices and exercise choices you can have incredible metabolic control and drop weight fast.

So, where do all these Big Fat Lies come from?

Another very good question…


The forces of misinformation There are organizations that benefit greatly from you being fat, sick and kept in the dark about how to finally get fit and lean.

Without trying to sound like too much of a conspiracy hound, it is wise to look at the trail of money surrounding the following billion dollar industries; each of which rely on a steady supply of obese customers arriving year after year.

Just consider the following…

Healthcare: Surgical procedures, directly or indirectly caused by obesity, account for a huge portion of the profits that hospitals and clinics generate every year. In addi-tion, new surgical procedures such as Lap Band surgery and gastric bypass generate billions of dollars per year in additional profit.

Pharmaceutical Companies: Weight loss drugs are multi-billion dollar a year pro-ducers for these companies. If they didn’t have a steady supply of fat people to sell these drugs to, their profits would shrivel.

Fitness Industry: What would happen if people knew how to lose weight and get lean without the help of big fancy gyms?

Supplement Industry: The promise of a “magic fat loss pill” fuels billions of dollars in spending each year. Some supplements are completely legitimate, but many make big promises and play to the emotions of someone wanting a quick fix.

Food Production Industry: Make no mistake about it- the agricultural industry is no longer run by your friendly farmer. Now it’s big business, and huge corporations own most farms. The decision of what to grow is a matter of what is most profitable. Little attention is given to what is actually healthy for us to eat. Corn, soy, and other grain‐based foods are cheap to grow and have become the mainstay of our diets, but with staggering ill effects. (More on this later.)

Retail Food Establishments: As with any business, profit is the overriding prior-ity, and so that is what drives the decision to produce foods that use the lowest cost ingredients and generate the most sales. Any food that can be produced cheaply, but with biologically addictive qualities, like a salty or sugary taste, are prioritized and promoted. And, if these foods can be labeled as ‘low fat’, ‘diet’ or ‘health’ foods -then all the better.

Mass Media Outlets: Stop for a moment and think why the Big Fat Lies we covered in the previous section sounded so familiar to you. The Simple Truth is that you have repeatedly heard those messages over and over again through countless commercials on TV, radio, and on the Internet.


The good news... your struggle with weight gain is not your fault The impact of this barrage of misinformation is overwhelming. Unless you have a moment of clarity where you can break through this misinformation and begin to see the truth regarding weight loss and your health, you may never escape from it.

In many ways, it really is not your fault.

Millions of dollars per year is spent to instill certain beliefs about nutrition and exercise. In fact, over 10 billion dollars per year is spent on food advertising alone. Do you really think someone would spend 10 billion dollars on something that didn’t work?

Now, think about who pays for these ads, and why they might want you to believe the Big Fat Lies.

Do you think that they want you to know the truth?

So, what can a person do? How can you break free from the barrage of misinforma-tion and learn to take control of your own health?

When it comes to losing weight that is the ultimate question. I’m so glad you asked…

It all starts with knowing, and then applying, the Seven Fat Loss Keys.

The Seven Fat Loss Keys I want to introduce you to the seven fat loss keys so that you have an overview of each one prior to reading the rest of this book. In the chapters that follow each of these seven keys will appear and be covered in detail.

Knowing, and then applying each of these seven keys will unlock not only the sim-plicity of fat loss for you, but also many other healthy benefits in your life.

Here are the seven keys:

Fat Loss Key #1: Consume High Quality Fuel Throughout this program you will learn to select the best quality foods so that you not only get a high amount of energy and ‘fullness’ from the food you eat, but also so that you avoid the toxins and chemicals that are in ‘processed’ foods. By focusing on high quality real food, not processed food, you will naturally start to detox your body, cleanse your system, and have more energy from this change alone.

Fat Loss Key #2: Keep Insulin Levels Low and Constant It is a fact that if insulin levels are high, fat will be stored in your cells. Conversely, if insulin levels are low and constant, fat will start to burn. Insulin levels are impacted by how quickly simple sugars are introduced into your bloodstream.

The worst offenders are ‘processed’ carbs like bread, pasta, breakfast cereals, pies, syr-up, etc. These ‘foods’ are actually not found in nature and have to be manufactured using processes that dramatically reduce the original nutritional value of the compo-nents and end up creating a food that quickly turns into sugar in your bloodstream.


Fat Loss Key #3: Use High Intensity Interval Training Utilizing a specific type of exercise method called interval training dramatically reduces the amount of time needed for exercise, and also dramatically increases the long lasting fat burning effects of the exercise.

The great thing about this type of exercise is that it can be done at home and with your own body weight. It will not only help you create a caloric deficit so fat loss can occur, but it will also force your muscles to get toned and firm.

Fat Loss Key #4: Consume Enough Protein to Protect Lean Muscle Mass It is important to remember that while fat loss is the measure by which we are going to track your success, there is really a bigger picture. The big picture is how you look overall. Do you look fit, lean, athletic, toned, and in proportion? The great thing about losing fat is that you will naturally start to have a more attractive shape.

However, what you don’t want to do is end up a thinner version of your current body shape. So, in order to sculpt your body so that you get the ‘Hollywood’ body shape that we all find appealing, you MUST protect your lean muscle mass.

Your muscle is what gives you the attractive lines and curves (men too) in the right places. So the ideal goal is to lose fat, and maintain, or even grow, some muscle. The only way to do that is by protecting your muscles by consuming the proper amount of protein daily, while exercising just enough to signal to your body that you really need to keep the muscle that you already have. This makes sure that your muscles have the building blocks they need to maintain and grow, while your fat stores are being depleted.

Fat Loss Key #5: Short Intermittent Fasts If you have never tried fasting before or have not experienced its benefits, then you are in for a surprise. Scientifically proven to boost the good hormones that promote fat loss, short intermittent fasts of less than 24 hours (typically around 16-18 hours) are a powerful weapon we can use to destroy fat.

In fact, in several important studies it has been shown that no slow down in metabo-lism occurs if you keep your fast less than 24 hours, which we are doing. Actually, the exact opposite occurs and a slight speeding up of the metabolism occurs!

Not only does it help create a caloric deficit, but also the way we will be teaching you to do it is completely safe.

There are numerous health benefits that health conscious people have enjoyed for thousands of years from short--term fasts, and since the majority of the fast is while you are sleeping, it’s really more of a mental exercise than anything else.

Remember, short fasts like we will use here have been found to have no negative effect whatsoever on your metabolism rates. In fact, during a short term fast your metabolism actually increases!


Fat Loss Key #6: Utilizing the Proper Amount of Water to Prevent Dehydration Effects In general, most people silently suffer from dehydration and its effects without ever realizing it. The body requires a large amount of fluid each day, and since your body is made up of at least 70% water, you will see great benefits from increasing your intake to adequate levels. Your hunger will subside, toxins can be flushed out of your system, and even symptoms such as headaches will fade.

Water is a critical component to your health and you will learn how to consume just the right amount and begin to be amazed at the health benefits. Without the proper amount of water in your system your critical hormonal functions are also compro-mised, making it very difficult to become a fat burner with a fast metabolism.

Fat Loss Key #7: Understanding and Planning For Adequate Rest and Recovery Hardly anyone ever talks about rest and recovery as part of fat loss, but trust me, it’s a VERY important part of the puzzle.

Rest and recovery is vitally important for two major reasons:

• First,asyoubegintoexerciseaccordingtothesysteminthisbook,youwill be pushing your muscles to grow and adapt. This process of repairing and rebuilding muscle takes energy and rest.

• Thesecondreasonrestandrecoveryperiodsareimportantisbecauseoftheir stress-reducing effects. The more relaxation time you build into your day, the better chance you have to reduce stress in your life. And we know that high stress is a contributor to weight gain. In fact, when you are highly stressed it is very difficult to stay motivated and stick with any fat loss pro-gram. However, when you do introduce practices into your life that promote peacefulness, contemplation, and rest and recovery, you will be creating a very favorable environment for fat loss to occur.

BONUS KEY:

Fat Loss Key #8: Motivation Strategies To Reframe Your Thinking About What Is Possible And Keep You On Track. Each of the seven fat loss keys listed above requires that you take some sort of action. In fact, without taking some sort of action, nothing ever changes.

But what precedes action?

Your thoughts do.

It may sound like a very simple, almost childlike concept, but this is actually quite profound if you grasp the significance and power of it.

Think about this: the exact place you find yourself in today is a result of thousands upon thousands of thoughts you have had in your life…thoughts that led you to take


specific actions.

The results of these actions have determined the kind of life you have, the people you find yourself with and even the quality of your health. Yes, even the amount of fat you have on your body at this moment.

Every action you have taken to get you where you are today was preceded by a thought. Some thoughts lead us to take actions that are good for us. Other thoughts lead us to take actions that are detrimental to our health and wellbeing.

But, the good news is that just as a series of thoughts, and then actions, led you to this place, a different series of thoughts, followed by actions, can lead you to the trim, lean body you want.

So, how do you change your thinking so that you can change your actions?

Well, it has already started.

You are here reading and learning. You are becoming aware of how your body actu-ally works.

This is where it begins.

The more you read and learn, then apply, the more you will begin to rewire your thought patterns and then ultimately your action patterns.

One of the best ways to help you do this is by applying some simple yet highly effec-tive tools that will serve to keep you motivated.

These tools, such as goal setting and spending time thinking about what you want your new body to look like, are all important mechanisms we can use to keep our brains focused on our ultimate goal…fat loss and a lean fit body.

In the following chapters, each of these fat loss keys will be interwoven throughout each section. These Seven Fat Loss Keys form the underlying framework for the pro-gram and they have been the biggest reason for my own fat loss success.


Chapter 2

The Simple Truth

Your body's inner wisdom One of the most empowering things you will discover is that your body knows how to heal its self, and it already knows how to quickly melt away all the excess fat that it is holding on to.

The previous statement is very powerful.

Please read it again and think about what that means.

“Your body knows how to heal itself, and it already knows how to quickly melt away all the excess fat that it is holding on to. “

This means that given the proper signals, our body understands and is a willing par-ticipant in our fat loss efforts.

It is not fighting against you! It is ready, able, and willing to help you lose the weight.

It is just waiting on the right inputs, or as I like to call them…signals.

As complex as we are, our bodies are also surprisingly predictable. Given a set of signals our body reacts predictably, every single time. For instance, I know that if I drink a root beer float I will experience a rapid rise of sugar in my blood stream and a temporary rush of energy.

I also know that almost immediately my body will recognize this as a threat to my health (too much sugar in your bloodstream can be dangerous) and will signal my pancreas to release a flood of insulin to whisk away the excess blood sugar.

Shortly afterward, I will experience a dramatic drop in energy level, begin to feel lightheaded, and want to take a nap. My ability to think clearly will be impaired and if I took in too much sugar, I might actually have trouble staying awake.

This is just one of the predictable responses that our body will make based on the signals we give it. There are thousands, perhaps millions of signals we send our bod-ies every single day in the form of the food choices we make, the activity we perform, rest we get, and even the thoughts we think.

These choices impact what happens to us internally due to the release of the many hormones that regulate our body’s functions. The human body has over 100 hor-mones, but we are just going to be focusing in on a few that are the most beneficial for fat loss. They are:


Insulin: The primary hormone that controls whether fat will be burned in your body as a source of energy or stored as fat in your cells. It’s often called the Fat Storage hor-mone.

Growth Hormone: A very powerful hormone with many benefits, not the least of which is the preservation of lean muscle tissue, which is vital to your weight loss efforts.

Cortisol: Often called the ‘stress hormone’, this hormone can sabotage your weight loss efforts if not managed closely.

So, what kind of signals should we be sending our bodies if we want to control these hormones and produce a lean, flat stomach and a strong muscular body?

Let’s explore that question in the next section.

So, what produces lean, strong people? If you will pay close attention and really observe the evidence, you will find that we have examples of lean, strong people that we can learn from.

In fact, not only are there lean, strong people that we can learn from today by observ-ing what they eat, how they exercise, and how much rest and recovery they get, but we can also look into our distant past and learn from our hunter/gatherer ancestors who were also lean, strong, and highly athletic.

In both cases, what we find is that people who are lean and strong and have very little body fat do certain things, share common rituals and seem to manage their food choices in similar ways.

The hunter/gatherers that were our predecessors had the following traits and habits:

• Theyatesporadically,notknowingwhenthenextmealwouldbeavailable • Theyatewhatwasinseason • Theyatemostlymeat,somenuts,somefruit,andvegetables • Theymovedaroundandwalkedgreatdistances • Theysprintedoccasionallytoescapedanger • Theyliftedheavythings • Theyusedtheirbrainsveryactivelytofindfoodandavoiddanger • Theydidnotconsumesugar,grains,salt,orcow’smilk

If we look at our modern kin who have achieved a lean and strong body, along with optimal health, you will find some similar attributes. In fact, they mimic the hunter--‐gatherer lifestyle in some ways, such as:

• Theyeatonlywhentheyarehungry,andsometimesskipmeals • Theyliftheavythings • Theymovetheirbodiesalotandareveryactivepeople • Theyeatmostlymeat,veggies,fruitsandnuts. • Theyavoidsugar,grains,salt,andcow’smilk. • Theyarementallyactivewithregardstotheirhealthandthechoicestheymake.


In the case of losing fat and getting strong, we can observe people that have the kind of body and health we desire, and then document what they did to achieve those results.

This technique of looking at something to learn how it works, so that you can then re-create it is called modeling, or mapping. Modeling is how we can quickly replicate the same results that someone else has achieved. It is the fastest way to achieve any goal and it is very powerful.

Once we create a model we have essentially created a roadmap that anyone can use.

The process works like this:

1. Identify the model (gymnasts, sprinters, wide-receivers, dancers) 2. Map their behaviors (what do they do) 3. Duplicate their behaviors in your own life 4. Produce similar results

This process works because at our core cellular level we are all pretty much the same. Our bodies react very similarly to similar inputs.

Now, here is the important part-so pay close attention.

Each of the behaviors that you model, or mimic, is sending a specific signal to your body.

The following is the really powerful part of modeling when it comes to duplicating a physical outcome such as fat loss:

Since our bodies respond predictably to the signals we send it, we can then produce similar results if the same signals are sent.

The bottom line is that if you send the proper signals to your body, you will become lean and strong. Guaranteed.

That’s exactly what we have done with the PaleoBurn™ Fat Burner System.

We have modeled people who already have killer abs, a flat stomach, and a healthy life. Then we documented what they did, and tested it thoroughly in the school of hard knocks.

This is the process I followed when I knew I had to drop 31lbs of pure fat from my midsection or risk developing full‐blown diabetes.

Let’s break this concept down a bit further.

There are four core areas where you can send specific signals to your body.

I call these the PaleoBurn Signaling Pathways:

Signaling Pathway #1: The things you eat (Nutrition) Signaling Pathway #2: The work you perform (Exercise)


Signaling Pathway #3: The time you rest (Recovery and Repair) Signaling Pathway #4: The things you think (Attitudes and Beliefs)

We will leverage each of these four Signaling Pathways so that we purposefully send the proper signals to our body in order to cause specific metabolic changes to occur. These metabolic changes are the key to fat loss.

If this sounds overwhelming, don’t worry. We will take it a step at a time and if you need help we are here.

This program is designed to be very easy to understand and implement. If you made it this far already, you are doing great!

There is a way out... and we are here to show you the way. I know that sometimes the idea of losing weight can seem overwhelming. There are lots of voices out there with their spin on what works best.

What I would like to ask you to do, once again, is to trust this system.

I hear from people who have used the PaleoBurn Fat Burner System on a daily basis and they tell me how much better they feel just after the first week on the program!

It really does work and I know it will work for you too.

Commit to working this program for the next 90 days. This is just a fraction of your lifespan.

If you truly commit to implementing this program, your life will change dramatically. Guaranteed!

Taking control of your health One of the many benefits of this program is that you will develop an incredible sense of power and well being as you begin to implement the program. You will start to realize that you are in control of a part of your life that has been controlling you for years.

This feels very good. I know from experience. And now I want you to experience feeling in control of your health too, maybe for the first time.


Chapter 3

Understanding the PaleoBurn System

Signal - Response Pattern The PaleoBurn system is built around the idea that you can manipulate your body’s biochemistry (in a healthy way) in order to produce the specific outcomes you desire.

In our case, we want to signal your body to melt away the fat and produce a lean, strong body.

In order to do this, it is helpful to understand one of the most basic human responses and how we intend to leverage it to create fat loss.

The Signal - Response pattern is profound in its simplicity.

Simply put, we will use food, exercise, as well as certain thought patterns to send spe-cific signals to your body. Obviously, these signals occur during your waking hours.

During the nighttime hours, we will allow your body to respond to these signals dur-ing its most active repair and rebuilding time period…while you are sleeping.

Thinking about the Signal - Response pattern is a helpful way to be more aware of the choices you make during the day.

Just try to keep his thought in mind: Every bit of food you eat, and every exercise you perform are each signaling your body to make specific changes to itself during its next rest and recovery period; which happens overnight.

The PaleoBurn Fat Burner System: an integrated system When it comes to fat loss that is healthy and sustainable, you must approach the task with a thoughtful, integrated plan.

Since we don’t live in a vacuum, it is important to realize that an action taken in one area of our health, impacts other areas as well. For example, let’s look at what will be happening to you over the next few days as you begin this program.

You will begin by introducing higher quality food choices so that your body has the essential building blocks to reshape itself and rid itself of toxins.

Then, as you begin exercising you will be placing new demands on the muscles, liga-ments, and tendons of your body.

This new level of activity will require more energy, which will create a caloric deficit.


In addition, the amount of rest and recovery time needed to repair and grow muscle will be increased.

As your hormones begin to respond to better fuel, and more physical demands, fat will begin to be burned off.

This will create a positive feedback loop that can be used to keep motivation levels high.

If you were paying close attention to the following paragraph, you may have already identified the four integrated areas of health that make up the PaleoBurn System.

Each of these areas is covered in depth in its own chapter in this book.

Now let’s look at each one at a high level.

Energy Intake (food, liquid, and a few key supplements)

For fat burning to take place we need to two things, a caloric deficit AND the proper hormones active in our bloodstream to flip the fat burning switches. Primarily, we will be concerned with keeping Insulin levels low so that fat burning can take place. You will learn how to easily control Insulin levels in your bloodstream later in the book.

The choices of food and liquid that we put into our bodies are the major factor we use to achieve both of these goals; caloric deficit and keeping insulin levels low.

At least 80% of your fat loss success will come from understanding the part of the puzzle that nutrition plays.

In the PaleoBurn program we have organized this information and present it in Chapter 5: PaleoBurn™ Nutrition.

The key components of this nutrition plan are:

- Keeping insulin levels low so that fat burning can occur. - Utilizing short - term strategic fasts to dramatically ramp up fat burn-ing and your metabolism. - Implementing a designated “reward day” to reset your metabolism. We do this so that we confuse your body and prevent it from plateauing and stalling your fat loss efforts.

Physical Output (Exercise)

While our nutrition controls 80% of our success, we have an opportunity to greatly increase the speed of fat loss by leveraging the metabolic effects that physical output, or exercise, have on our bodies.

Not only will exercise help to create a caloric deficit, but it also will send metabolic signals to our body that dramatically increase the fat burning effect.


Physical output uses energy, and if done properly, also stresses our muscles and sends a signal to our body to grow our muscles to meet similar challenges in the future. This is important to preserve and grow a solid base of muscle not only for appear-ance reasons, but also because having healthy toned muscles is critical to the kind of health and vitality that we want in our lives.

In the PaleoBurn program we have organized this information and present it in Chapter 6: PaleoBurn™ Exercise.

The key components of this exercise plan are:

- Short, high intensity interval training done three times per week…usually less than 15 minutes each day. - Full body movements done with bodyweight or dumbbells to maxi-mize the fat burning effect by leveraging your biggest muscle groups. - Shorter, lower intensity activities built into your weekly schedule to help keep your metabolism high.

Rest and Recovery

As we begin to tax our bodies with high intensity exercise, we are signaling that our body needs to change. In order for change to occur, it needs the benefit of time. This response comes mostly when you are sleeping or deeply relaxing.

If you fail to grasp the importance of rest and recovery, you will cut short your bodies ability to repair itself and balance important fat loss hormones.

The end result will be that your fat loss efforts can be compromised.

In addition, if you do not give your body ample time to recover from the stress of high intensity exercise, you will reach a state of exhaustion and burnout, which makes it very difficult to stay dedicated to your new healthy lifestyle.

In the PaleoBurn program we have organized this information and present it in Chapter 7: PaleoBurn™ Recovery.

The key components of this recovery plan are:

- Creating deep, restful sleep on purpose to stimulate maximum growth hormone. - Utilizing stress-reducing practices to limit the destructive effects of cortisol.

Our Motivation Level

Finally, we can lock in our commitment level and will power by consciously thinking about and creating the body we want.

This is not just an exercise in wishful thinking, but it is a way to reprogram your at-titudes and beliefs about what is possible.


You have already begun this process by purchasing this program and trusting that it holds the key to the fat loss you want to achieve.

Indeed, learning about The Big Fat Lies was your first lesson in becoming aware and waking up to a different reality than you knew existed before.

If you understand and apply the concepts in the PaleoBurn™ Motivation section of the program you will be unstoppable.

In the PaleoBurn program we have organized this information and present it in Chapter 8: PaleoBurn™ Motivation.

The key components of this section are:

‐ Identifying your powerful ‘reason why’ you must lose the fat. ‐ Using your whole brain to activate your goal achievement mechanism ‐ Identifying and eliminating self‐limiting beliefs. ‐ Instilling attitudes and beliefs that empower you to create an unstoppable will.


Chapter 4

Preparing For Success

One of the most important things you can do as you begin this journey is to do some proper planning. Losing fat is not something that will just happen for you. You need to plan for it.

While I am providing the information and the overall plan, you need to make this process your own by actively engaging in putting it into practice, which requires your own personal implementation plan.

You will benefit greatly from thinking about the following topics so that you are pre-pared and ready for success.

What are my expectations for fat loss?

We have been bombarded via mass media time after time with the message that fat loss is something that happens very fast, and in massive quantities.

I recently saw an advertisement touting 15lbs lost in a week!

Yes, this is possible, believe it or not. In fact, I know several marathon runners who will lose up to 20lbs during a single race!

However, weight loss is not the same as fat loss.

It is relatively simple to force the body to shed water weight, only to gain it all back within another week.

That is not what we are after here. We are teaching you how to specifically lose fat, not water or muscle.

Because of this, you will best be served by looking at your progress once per week. I recommend aiming for 1-2lbs of pure fat loss per week.

Now, you may lose more pounds on the scale in terms of water, but that weight will fluctuate often. What I’m talking about is losing 1-2lbs of actual fat each week. That is a very significant amount of fat loss and will have a dramatic effect on how your clothes fit and how you look to others.

Trust me.

And just think, once you dial this in, you can keep losing that amount of pure fat week after week until you reach a level of leanness that will put you in the top 1% of people in the world.


How will I track my progress? This program uses a highly effective method of monitoring your progress and making adjustments based on the idea of weekly checkpoints.

Simply put, you will track a few things daily, and then once per week do a simple checkpoint and evaluate what happened the previous seven days.

Then you will make adjustments, plan the next week, and then work your plan for the next seven days.

This seven-day cycle is important because it allows for daily fluctuations in water weight and the effects of macronutrient cycling taking effect over a period of time.

In other words, we will look at your weekly totals because that is a better indicator of what is really going on than looking at daily numbers; because it will be based on a weekly average.

You will keep track of all this in your PaleoBurn Fat Loss Journal.

In fact, in terms of known activities that help to ensure your fat loss success, none is quite as powerful as keeping in your PaleoBurn Fat Loss Journal.

This simple practice does not have to be time consuming or burdensome. In fact, it is so simple I recommend it to every single person I advise.

Here are the basics:

Find the PaleoBurn Fat Loss Journal. To start the program you will complete two simple exercises that will serve to set your fat loss goals firmly in your mind.

Then, you will use Section 2 of the Fat Loss Journal to plan the next seven days. As you will see, each day is fully explained and there is room for you to track your prog-ress.

Then at the end of every week you will evaluate your results by taking two simple measurements; your scale weight and your body fat percentage. Your body fat per-centage can be calculated using the online Body Fat Calculator in the member’s area.

Using the information provided in Appendix A of the Fat Loss Journal, you will clear-ly see exactly the adjustments that need to be made for the upcoming week. There are only 9 possible outcomes that can occur, so I’ve made it easy for you and listed all 9 of them out and the exact adjustment you need to make for the upcoming week!

Then you will make those adjustments to your plan for the next week and the next seven-day cycle begins.

It’s simple, structured, and predictable.


Your baseline measurements You will begin your journey by taking a set of baseline measurements. This is a set of measurements that tell is exactly where you are at the beginning of the PaleoBurn program. You will want to take a few minutes to capture these items right at the be-ginning of the program.

Don’t skip this step!

It is highly motivating to watch your photos and measurements change for the better while using the principles in the PaleoBurn program. You will start to experience a feeling of control over your health that will serve to motivate you throughout the program.

Here are the baseline measurements that I want you to capture:

Your scale weight: This is simply the weight that your bathroom scale reports.

Your body fat percentage: Your body fat percentage tells you how much of your total weight is made up by fat. To calculate this use the Body Fat Calculator located in the member’s area. It will ask you for a few measurements such as your height, neck circumference, and abdominal circumference. Also, for females it will ask for your hip circumference. That’s it! With these simple measurements a very accurate body fat percentage can be calculated.

Additionally, I highly encourage you to take Before pictures so that you can look back later and see just how far you’ve come. These pictures are highly inspiring so don’t skip this step. Here are the pictures I advise taking:

Full-length photo of your front Full-length photo of your back Full-length photo from the side Photo of close-up of face

Finally, if you want to get a complete picture of your health before starting this program, you can opt to get a full blood workup with your doctor to measure the standard markers for normal health. This is of course optional.

What to track daily Inside of your Fat Loss Journal you will be tracking a few things on a daily basis. This doesn’t have to be anything time consuming. Just keep your fat Loss Journal close at hand and when you eat something just jot it down.Here are the important things to track daily:

Carb consumption (grams) Water consumption (oz) Workout or activity performed and result Estimate of energy level and mood

Don’t be overwhelmed by the previous list.


I am going to show you how simple it is to track this information on one sheet of paper per day and in less than 5 minutes.

**Important Note: notice that you ARE NOT tracking your scale weight or body fat percentage on a daily basis! Daily fluctuations will occur so measuring more than our once per week check-in is just not necessary or really very helpful. Be sure to mea-sure it once per week at the beginning of each week.

Your weekly measurements Once you begin tracking the daily data, you will have the necessary data to do your weekly checkpoint. This is a very quick and very simple look at what happened in the previous week.

Here are the important things to track on a weekly basis:

- Your scale weight: overall measurement of your total body weight. Take this measurement naked or with just your underwear on. Also, do this first thing in the morning after using the restroom, and on an empty stomach. - Your body fat percentage (if possible)

Like I mentioned earlier, this information is used to make weekly adjustments based on the results you have gotten in the prior week. The chart and specific adjustments are in Appendix A of the Fat Loss Journal.

In a nutshell, it’s a two-step feedback/response system:

1. You will simply compare what happened with what you expected to happen.

2. Then you make adjustments and plan for the following weeks activities based on the chart in Appendix A of the Fat Loss Journal.

As simple as this might sound, it provides you with a very powerful mechanism to insure that you are continually moving toward your fat loss goal and not away from it or standing still.

Integrated System The PaleoBurn Fat Burner System addresses the four major areas that matter the most when trying to lose weight:

1. Nutrition 2. Exercise 3. Recovery 4. Your mind


I’ve built the program so that each day you will know exactly what you will be accomplishing.

Do I need help? One of the most powerful things you can do to ensure you reach your goal of fat loss is to talk to a fat loss coach who can help to get you started. Also, they can help guide you week by week through the program.

If you are committed to fat loss, but feel you need help with your planning, contact our support team to obtain information on health coaching and a customized nutri-tional program.



Chapter 5

PaleoBurn Nutrition

The core of the PaleoBurn program is the PaleoBurn™ Nutrition plan. This is where you will find the keys to fast and effective fat loss.

The exercise program, recovery program, and the chapter on motivation are all very important, but the nuts and bolts of fat loss are contained in this chapter.

If you study this chapter and follow it, you will lose fat.

Let’s dig in.

First, let me lay out the key components of the PaleoBurn eating plan so that you understand the theory, then later I will show you how it all fits together into a weekly system.

Remember, the quality, quantity, and timing of food that we provide to our bodies will be used to provide the proper signals to our body to turn on our fat burning switches.

A week at a time The PaleoBurn Nutrition plan is designed to work best when you plan and track your progress one week at a time. A week is long enough for the fluctuations of daily life to average out and give you a true indication of whether what you are doing is effective or not.

At the beginning of each week you will assemble your game plan, during the week you will play the game, and at the end of the week you will evaluate your results and make any adjustments that are needed.

Remember, fat loss is a game of consistency and perseverance, so don’t pay attention to daily weight measurements. Your body fluctuates too much within a day, and even day to day, for these measurements to give you any actionable data. Weekly measure-ments are much better at giving you the true picture.

High quality fuel We begin with the simple notion that the quality of the food you eat makes a differ-ence, not just in helping you lose fat, but also in how ‘healthy’ you look and feel. The fuel we will be providing to our bodies will come from the three major macronutri-ent types that you are probably already familiar with:


Protein: Protein is what is used to build the lean body mass (muscles, bone, hair, cartilage) of your body. It also helps keep your nitrogen balance at the proper levels, which helps prevent muscle loss while you are losing fat.

Carbohydrates: Let me start this section by saying that carbohydrates are not evil! In fact, they are necessary for the proper function of your body. They supply critical energy to your body and this includes sending energy to your brain!

However, all carbs are not created equal. We will be using primarily complex carbs, or those carbs that release their energy (glucose) into your bloodstream much more slowly. In addition, 99% of the carb intake will come from vegetables and fruits, not processed grains, sugars, or engineered foods like high fructose corn syrup. Yuck!

Fats: One of the most common misconceptions is that eating ‘fat’ will make you FAT. This is not the case when you eat the right kind of fat, in the right combinations.

In fact, your body could not function without fat in your diet. It provides a critical lubricating and energy-storing role inside your body that you will learn more about later.

In each case, you will choose the highest quality food choices within each of these macronutrient types.

Remember, over time you will learn to improve your choices, but don’t feel too much pressure to buy organic or locally grown food right off that bat if you don’t have the time or they are not available. That can come with time.

For now, just understanding how to choose good food, and then assemble great tast-ing meals with the ingredients you can find in your local supermarket is all that is needed to get started.

Insulin is the master key to fat loss One of the most important facts I want you to remember about your body is this simple saying:

“When insulin is high, fat will rise. When insulin is low, fat will go.”

Commit that to memory because that simple, biological fact is the foundation of fast and effective fat loss.

Insulin is a powerful hormone in your body that performs several very important functions such as moving glucose (sugar) out of your bloodstream and into your cells for storage.

In fact, when insulin is present in high amounts, fat loss is impossible. Instead, fat storage occurs and your fat burning switch is turned off. So, how do we send the


proper signal to our body to keep insulin levels low?

Good question…

Since insulin responds to glucose (sugar) in the blood stream, then the real question is actually ‘How do we keep our blood sugar (glucose) low?”

The answer to that question has to do with keeping our daily allocation of carbohy-drates relatively low during the days on the program that are designed for maximum fat burning.

In order for your body to enter the fat burning zone, you will want to keep your daily allocation of carbohydrates between 50 and 100 grams.

If you creep over 100 grams of carbs in a day you will be entering the maintenance zone and fat loss will stall or stop completely.

If you go above 150 grams of carbs in day you will begin to spike insulin levels and begin storing fat again.

As you will see in the PaleoBurn™ Nutrition meal plans, you will be using a technique called carbohydrate cycling to alternate between relatively low carbohydrate days, and one or two higher carbohydrate days.

This will allow us to dip into a rapid fat burning zone, then occasionally come back up to normal carbohydrate levels in order to reset our metabolism and prevent our bodies from getting used to what we are doing and plateauing.

Intermittent fasting turbo-charges fat loss Another key feature of the PaleoBurn™ Nutrition system is the strategic use of a simple, flexible fast during the week.

In fact, the scientific evidence supporting using very short 16-18 hour fasts is over-whelmingly positive. This simple strategy is an entirely safe and highly effective way to turbocharge your fat loss efforts. In fact, by its very nature it keeps insulin low, stimulates growth hormone, and creates a massive caloric deficit.

This may sound harder than it is. The truth is that fasting for 16 or 18 hours is mostly a mental exercise. I do it regularly and it has been something that took a few times to get used to. In fact, since you will start your fast after your evening meal, the 7-8 hours of sleep you get take up the first ½ of this very short term fast.

**The caveat here is if you struggle with any type of blood sugar disorder such as diabetes. If that is the case, you will skip the intermittent fasting and instead replace this day with a low carb day. I’ll explain more how to do this a bit later. In my own fat loss journey I first overcame my own Type II diabetes and only afterward did I begin to implement a weekly fast. I recommend the same approach for you if you have any type of blood sugar disorder.


Regularly resetting your metabolism via scheduled reward meals During most of the days on the program you will be operating at a relatively low level of carbohydrate intake. This is on purpose to keep insulin low so that fat can be burned.

But we don’t want to keep you there indefinitely because your body will catch on to what we are doing and regulate your metabolism down to compensate, thereby stall-ing the fat burning effect.

Instead, we want to keep your body somewhat guessing what is going on. To accom-plish this, you will have one day during the week when you are asked to eat a much higher level of carbohydrates.

Some call this a cheat day, but in reality it is a strategic decision that serves a very specific metabolic purpose. I like to call it a “reward day”.

We want to load your muscles fully with glycogen during this cheat day in order to prepare your body for another week of lower carbohydrate intake. The most effective way to reload your muscles with energy for the upcoming week is to eat more carbs on this ‘reward day’.

In addition to this higher carb reward day, you will also have a midweek spike in carb consumption, but not an all out reward day. This will serve to give you a burst of extra energy midweek and help to crank up your metabolism again.

Quality protein for muscle preservation and growth While we are primarily concerned with fat loss in this program, we are also very con-cerned with preserving, and even growing, the muscle you already have.

Building a solid base of muscle actually increases your metabolism due to the energy requirements that muscle demands, even when in an inactive state.

In order to provide your muscles with adequate nutrition you will be consuming more protein that you probably have in the past, about one gram of protein per day, per pound of lean body mass (LBM).

By providing quality protein to your muscles, they have the building blocks (amino acids) to grow and sustain themselves properly.

Now that you understand the basic theory behind the PaleoBurn™ Nutrition plan, let’s talk about how to put this plan into action.

What should I eat? The fastest way to lose fat is by implementing a specific nutrition program designed to turn on your fat burning signals. We will do this by improving the quality of the fuel you put into your body, in the right amounts, and at the right times.


But what is high quality fuel for your body?

The easiest answer to that question is to think about foods that have one ingredient and have been around for thousands of years.

For example: eggs, beef, kale, blueberries, yams, etc.

In each case, there is only one ingredient…the food itself. No processing has oc-curred, no chemicals added, and the food looks pretty much just like it naturally grew out of the ground, or in the field.

The other way to think about the types of foods you will be eating is like this: if it grows out of the ground, or if it had a parent, then its fair game.

If you follow that simple rule, then you will pretty much be choosing foods that fall into the following four main categories:

‐ Meat - Vegetables - Fruits - Nuts - Eggs

In addition, you will be augmenting your nutrition plan with items from the follow-ing important categories:

- Oils - Seasonings and Spices - Liquids

The list is actually quite large and I’ve included a very comprehensive food list in the PaleoBurn Food List included with your order.

What is missing from a list like this are foods that were created through heavy pro-cessing and refining. These are the ‘foods’ you will want to avoid since they are heav-ily modified, high in processed carbohydrates and, thus, tend to make it impossible to control insulin levels.

For example: bread, pasta, sugar, white potatoes, chips, and any sugary drinks.

In particular, you will want to avoid the following items while you are losing fat:

• Sugar. Sugar and foods containing sugar almost immediately spike your insulin levels making it impossible to burn fat. • Flour. Flour is made from wheat and is a simple carbohydrate that spikes your insulin levels very quickly. • Salt. Salt, or sodium, causes your cells to hold on to water and creates a bloated effect in your body. • Milk. During this program I will ask you to abstain from liquid milk. Over 25% of people are lactose intolerant, which causes severe allergic reactions in your gut that causes bloating, slows digestion, and generally wreaks havoc with your health. Some cheese is ok if eaten in moderation.

• Alcohol.Thehighsugarcontentinalcoholspikesinsulinlevelsdramatically.


How much should I eat? The amount of food to consume on a daily basis is perhaps the most important ques-tion to answer when it comes to weight loss because it directly impacts creating a caloric deficit needed to burn fat.

But first, there are a few skills that I want you to keep in mind regarding eating. Developing these skills will help you begin to get in touch with your own body and understand what it is telling you. The result will be an increased level of awareness and control over what you eat and drink.

After we cover these three skills, I will explain in detail how to determine exactly how much food to eat each day to guarantee fat loss occurs.

Three Very Important Nutrition Skills:

1. Recognize when you are thirsty.

Staying hydrated is a crucial part of weight loss for many reasons. In fact, thirst is often misinterpreted by the body as hunger. This causes you to eat when you really just need to be hydrated.

Some of the common signs of dehydration are:

‐frequent headaches -persistent low energy -dry skin and chapped lips -eyes feel sunken in -constipation

You will combat dehydration by consuming 1 liter of water per day for every 50 lbs of body weight.

2. Learn to recognize the feeling of hunger.

We eat for many reasons including emotional eating, eating to fit in, or eating due to addictions to certain kinds of foods. But what we want to cultivate is the ability to recognize when we are truly hungry versus some of these other reasons. When you think you are hungry next time, try drinking water or analyzing why you feel you need to eat. Many times stress, fear, or being overwhelmed can make us feel like we want to eat. Needless to say, these reasons for eating will sabotage your fat loss efforts. A good rule of thumb is drink a glass of water and wait 15 minutes before eating when you feel hunger coming on.

3. Learn to recognize the feeling of being full.

We have been programmed to eat massive quantities of food at each meal. In reality, we need much less on our plate and in our stomachs to feel full than we realize.


As you begin to transition to more nutrient dense foods you will start to become satisfied on much less volume of food than you are used to. This is a good thing, but you need to pay attention to it to recognize it the first few times. Cultivate the ability to know when you are full to avoid overeating.

If you learn these simple skills you will begin to master your body and your own nutritional choices during the day. Trust me, when you begin to take control of your nutrition it feels very good.

Now, let’s talk about how to determine exactly how much food you need to consume in a day to trigger fast and efficient fat loss.

In order for fat loss to occur, two things must happen:

1. A caloric deficit.

A caloric deficit simply means that you will consume less calories than your body requires for that day, thereby forcing your body to get the energy it needs from energy stored in your body rather than food just consumed.

2. Low insulin levels

Insulin levels must be kept low so that your body can access your fat stores for energy use.

You may be thinking, “Can I lose weight by just restricting calories alone?”

Well, you can lose ‘weight’ by reducing calories alone and not paying attention to your insulin levels.

However, if insulin is too high during this period of caloric restriction your weight loss will come from loss of muscle tissue primarily. This will result in ‘weight loss’, NOT fat loss.

What you will end up with if you only restrict calories is just a smaller version of yourself with less muscle. And at some point, your body will regulate your metabo-lism down to compensate for fewer calories being consumed. This can have a terrible effect on your health and is not what we are after.

What we are teaching you how to do is to create both a caloric deficit AND a state of low insulin so that your body can release the fat it is holding on to and burn it for energy.

So, how much food should you eat each day?

This is the nice part of the PaleoBurn program. I am not going to make you count calories or weigh you food.

You read that right!

In fact, the only thing I’m going to ask you to track in your daily journal is total


grams of carbs. This number is easily found on most food packaging or by referenc-ing the PaleoBurn Food List printout, or by using our Interactive Food List found in the online member’s area where you can lookup over 8,000 different foods and see the full nutrition label easily!

Just write the number of carbs for each food item you consume and total them for the day. That’s it!

During this program I want you to learn how to listen and pay attention to what your body is telling you.

This method of determining how much to eat, along with moving to the foods listed in the PaleoBurn Food List, and then doing a weekly checkpoint to observe your results works perfectly to naturally create the caloric deficit mentioned above.

Plus, you will begin to feel in tune with your body and learn to make good choices intuitively.

Next, you will want to use the following guidelines to determine how much to eat during a meal.

How Much Protein Per Meal? Here are two ways to determine how much protein to consume.

The easy way:

Your protein choice for a given meal should be about the size of the palm of your hand.

- Aim for about 4-5 servings of protein per day

An alternative approach:

Another way to calculate your daily protein consumption during fat loss is to simply consume ½ gram of protein per pound of bodyweight.

For instance, a 200lb person would consume (200 * .5) grams of protein per day, which is 100 grams.

Then as you build out your meal plan for the day, aim to evenly distribute the total grams of protein across your meals.

How Many Carbohydrates Per Meal? The easy way:

- Aim to keep your daily carb allowance close to 75 grams of carbs, and not over 100 grams per day during low carb days.


- If you keep your carb servings about the size of your fist it will help you begin to intuitively know what a proper portion size should be.

- Remember, your carb choices need to be veggies for the most part, with an occasional piece of fruit. Certainly eat no more than one piece of fruit per day. This is due to the fact that fruit has enough natural sugar to temporarily spike insulin levels when trying to lose fat.

How Much Fat per Meal? The easy way:

-Aim for your fat portion per meal to be about the size of the end of your thumb or approximately 1 teaspoon. The fats you will be consuming are the ‘good’ fats that come from coconut oil, olive oil, nuts, avocados, etc…

- You goal is for around 60% of your daily calories to come from these good fats. Re-member, free range chicken and grass fed beef are also great sources of healthy fats.

How Much Water Should I Be Drinking? As mentioned before, the effects of dehydration can mimic hunger and can also wreak havoc on our body’s ability to regulate the proper levels of hormones in our bodies. That makes it critical that you get enough water on a daily basis.

One clear indication that you are not getting enough water in your diet is if your urine is bright yellow or carries a strong odor. A healthy, fully hydrated person’s urine is almost clear and the odor is hardly noticeable.

I recommend drinking ½ your bodyweight in ounces each day. For example, if you weigh 200 lbs, you would consume 100 ounces of water per day. If you weigh 160 lbs, you would consume 80 ounces of water per day.

This will seem like a lot at first, but within 2-3 days you will find yourself enjoying drinking that much water, AND you will start to experience some amazing benefits of being fully hydrated…maybe for the first time!

How to Do Basic Meal Planning Let’s begin by talking about how to plan for your food purchases:

1. First, you will put together your list of foods by looking over the PaleoBurn Food List and selecting the items you love to eat.

I encourage you to expand your horizons a bit and try items you may have over-looked in the past. The items you select will form the foundation of your nutri-


tion during the PaleoBurn program.

2. Next, build a weekly meal plan using the ingredients you identified above and the quantities of food you determined you need. Another great option is to browse through the PaleoBurn Fat Burner Cookbook to see which recipes sound great to you!

3. Next you will go shopping for your ingredients so that you have a weeks sup-ply handy.

4. Lastly, try to prepare as much of your food in advance as possible. This saves time in the long run, and helps to keep you on the right track because you will have ready-made options available at all times.

I suggest doing this process at the beginning of each week so that you have exactly the food you need on hand during the week and don’t have to scramble or make impromptu trips to the store.

In the next section, I will explain the timing of your meals and how to arrange them for maximum fat loss.

When should I eat my meals? The PaleoBurn program is setup to maximize your fat burning capacity. To do that we pay attention to not only when you eat during the day, but also when you eat dur-ing the overall week and how those meals utilize either a low carb or medium carb cycle.

So the question of when you should eat your meals is really a two-part answer; your daily eating schedule and your weekly eating schedule.

Let’s look at the big picture first.

Weekly Eating Schedule The following weeklong schedule is the same one I use when I want to go into fat burning mode. I typically start this seven-day cycle on Sunday, but please note that you can begin Day One on any day of the week that works for you.

Here’s how it works…

Day One (Sunday): Glycogen Loading Day This day is sometimes called a reward day, but in reality the purpose of this day is to load your muscles with glycogen and send a signal to your body that all is well. Gly-cogen is simply a form of glucose that gets stored in your muscles for use as energy later on.

By filling up your muscles to the brim with glycogen once per week, you will be priming your body to burn fat at an accelerated rate throughout the week. At this point your body has been signaled that all is well with the world and you have plenty of food sources on hand.


The rules for the Glycogen Loading Day (reward day) are pretty simple.

On this day you will be able to eat whatever you want, while following a few impor-tant guidelines.

Glycogen Loading Day Guidelines:

-Do not feel guilty on this day. There is a specific purpose for having a ‘reward day’ with this system, so enjoy the food you choose to eat and know that this is part of a proven plan that works.

- Eat the foods you love on this day. If you love pasta, eat pasta. If you love ice cream, eat some ice cream. Think of this day as your weekly reward for doing so well the past six days.

-Follow your normal eating schedule. If you usually eat breakfast at 7am, lunch at 12 noon, and dinner at 6pm, then follow that same schedule. Do not wake up early to eat, or stay up late so that you can consume more food on this day.

-Do not stuff yourself or eat until you feel uncomfortable. Follow the same guidelines for portions that we always suggest. Protein should be about the size of your palm, carbohydrate about the size of your fist, and fat about the size of the tip of your thumb.

That’s it! Enjoy!

Day Two (Monday): Fasting Day (Maximum Fat Burning Day) Following up the previous day’s reward day will be a 16 to 18‐hour period where you will eat as little as possible, and for those that want the maximum results you will ab-stain from food completel for a period of time. Don’t worry however, we will do this in a way that allows you to actually eat later in this day, so it’s not as bad as it initially sounds!

Actually, let me show you how it will work.

Note: I recommend a full 24--‐hour fast for those that want maximum fat burning effects. However, I know that you may want to start with something a little less. So, it is ok if you want to begin with a 16 or 18 hour fast. This is actually pretty easy to accomplish since you will be sleeping at least 8-9 hours during this period anyway!

So, in the case of a relatively easy 16 hour fast, here is how it works.

Let’s say the previous day (Glycogen Loading Day) your final meal is at 8pm. Then on your Fasting Day, you will wait until 12 noon on Day Two before you consume any food. During this day you are free to drink water, tea, coffee, or other non-calorie drinks, just no food until you have reached the 16‐hour mark with your fast. If you chose to do the 18 or 24 hour fast just adjust the times to fit your fast schedule.

The one exception to the ‘nothing but liquids’ rule is a trick I use to preserve lean muscle mass during periods of fasting.


It turns out that supplementing with 6 grams of BCAA (branched chain amino acids) before and after your workouts will help preserve and protect your lean muscle mass during fasting, which is highly beneficial to our goal of fat loss.

BCAA’s are actually the best part of protein and I highly recommended you use them during this program.

One of the most common questions people have regarding fasting is how to handle the hunger cravings. I admit, the first few times you try it you will experience some hunger pains. But trust me when I tell you this…it is almost 100% a mental trick your body is playing on you. You are not starving. Think about it. Your body knows how to go get fat from your body to burn for energy. However, it also knows that it would be easier if you would just put some sugary carbs into your mouth! This is where your ability to trust this system comes into play. If you resist these initial urges…they will go away. I usually drink two or even three glasses of water when I start to feel hunger in the early part of a fast. This fills the stomach and in turn signals your body to turn off the hunger signals. It works! Try it out.

I can also tell you from experience that if you have converted over to eating the foods on the PaleoBurn Food List, your cravings will be greatly diminished. These foods create a feeling of fullness that last long after you have eaten, and this helps you tre-mendously during your fasting day.

The first few times I fasted I found that the toughest part was the hours from 11am until about 2pm. Then something amazing happened. I actually got a surge of energy around 2pm as my body began tapping into my fat stores for energy.

This energy surge about half way through your fasting day is something you may or may not experience but I found it to be very motivating and it seems to come at just the right time.

In reality, short term fasting is 100% a mental exercise, but it will give you amazing fat burning benefits.

Not only will you create a massive caloric deficit, but you will also raise the levels of growth hormone in your body, improve your insulin sensitivity, increase your resistance to stress, and improve your mental clarity! How is that for some powerful benefits?

Day Three (Tuesday): Low Carb Day Day three you will keep your carbohydrate intake under 100 grams of carbs for the day. Choose healthy foods from the PaleoBurn Food List and follow the portion guidelines, and drink plenty of liquids. In terms of when to eat, I recommend eating when you are hungry.

Day Four (Wednesday): Low Carb Day Day four you will keep your carbohydrate intake under 100 grams of carbs for the day. Choose healthy foods from the PaleoBurn Food List and follow the portion


guidelines, and drink plenty of liquids. In terms of when to eat, I recommend eating when you are hungry, but after you have worked out in the morning.

Day Five (Thursday): Medium Carb Day By day five your body will start to have caught on to the fact that carbohydrates are being limited and could respond by slowing your metabolism. What we will do, however, is consume slightly more carbs on this day so that your body is tricked into thinking the low carb intake is over with. On this day your goal will be to consume up to 150 grams of carbs. This will serve to reset your metabolism, load your muscles with a new influx of glycogen, and get things ramped back up for a few more days of low carb fat burning.

Day Six (Friday): Low Carb Day Day six you will keep your carbohydrate intake under 100 grams of carbs for the day. Choose healthy foods from the PaleoBurn Food List and follow the portion guide-lines, and drink plenty of liquids. In terms of when to eat, I recommend eating when you are hungry, but after you have worked out in the morning.

Day Seven (Saturday): Low Carb Day Day seven you will keep your carbohydrate intake under 100 grams of carbs for the day. Choose healthy foods from the PaleoBurn Food List and follow the portion guidelines, and drink plenty of liquids. In terms of when to eat, I recommend eating when you are hungry, but after you have worked out in the morning.

Daily Eating Schedule Once you understand the weekly schedule, then the next logical question would be how to structure your eating within each specific day.

Apart from the guidelines given in the Weekly Eating Schedule above, you are free to schedule your daily meals around the normal times you feel hungry and would like to eat.

The only exception to this general guideline is when it comes to eating before and after your workouts.

Before workout: no food, just empty stomach

After workout: Consume zero or low-carb protein shake within 30 minutes. Be sure to avoid all high sugar ‘sports’ recovery drinks that are marketed as so called ‘health’ foods. These will completely sabotage any fat loss efforts due to their extremely high carbohydrate counts.

In order to get the most out of your workouts I highly recommend working out on an empty stomach.

If you typically workout in the morning, then I would suggest drinking water before your workout, but no food. The reason for this is to maximize your ability to burn fat, rather than food you just consumed prior to the workout.


It is true that if you are trying to build a lot of muscle (like a bodybuilder would) you should eat before, during, and after workouts, but that is not what we are doing.

We are specifically trying to lose fat, and that requires us keeping our insulin levels low so that our bodies are forced to pull the required energy from our fat cells.

If you workout during the day or evening, then I would suggest scheduling your workout 3 hours or more after your previous meal. The reason is that you want your insulin levels to be relatively low during any exercise. This magnifies the fat burning effect that exercise has and will give you better results.

For the remainder of the day, simply eat when you are hungry but do not stuff your-self at any meal.

Do I really need supplements? In a perfect world the answer would be no. In a perfect world we would get 100% of everything we need from the organic, natural food that we consume.

However, we no longer live in a perfect world and the sad fact is that the quality of our food supply has been greatly diminished. This has created a situation that has to be addressed if we want optimal health and in this case, maximum fat loss.

There are just a few supplements that I feel are valuable and worth using. Here is my shortlist of supplements that I believe actually do what they say they do and provide a real advantage when trying to lose weight and create maximum health.

1. Branched Chain Amino Acids (BCAA) 2. Glutamine 3. Niacin 4. Vitamin C 5. Post-Workout Shake 6. Omega 3 Fish Oil 7. Vitamin D 8. ZMA 9. Multi-vitamin

These supplements are explained in detail in the PaleoBurn™ Supplementation Guide you received when you purchased this product. In the Supplementation Guide I give you the reasons why I used these supplements on a daily basis and why I so strongly recommend you do as well if you are serious about losing fat and getting healthy fast.

Is it possible to lose a lot of fat without these supplements? Yes it is.

Does supplementation help with the process of losing fat and helping your body recover faster? Yes it does.

As always, you decide what is right for you and how fast you want to go.


Chapter 6

PaleoBurn Exercise

Exercise can have many purposes, but we are primarily interested in fat loss. For that reason, the exercises in this program have been chosen because they are easy to learn, easy to execute properly and, most importantly, they trigger the proper fat burning signals that we want to send to your body.

It is important to understand that it is not the purpose of these exercises to build you into a bodybuilder. We are also not trying to turn you into an Olympic weight lifter.

We are only interested in three things when it comes to exercise:

1. Burning a few excess calories. 2. Triggering the release of certain fat burning hormones. 3. Signaling to our bodies to preserve and slightly grow our lean muscle.

This is remarkably easy to do with the short workouts in the PaleoBurn™ Exercise program.

Along the way you will just happen to build a solid foundation of muscle, but that is not the primary thing we are after. Remember, underneath the layers of fat on your body, you already have a base of muscle.

Many times, when the fat is removed people are amazed at how muscular they actu-ally are…they just had never seen their muscles before! But just think about that for a minute. The only way you could be moving around and walking, lifting things, and generally living life is if you already had a decent set of muscles strong enough to move your current body weight around!

The benefits of the PaleoBurn exercise plan are:

• Theycanbedoneanywhere • Arescalablesothatyoucanbeginnomatterhowoutofshapeyouare • Theydonotrequireagymmembership • Theycanbedonewithminimalequipment • Theycreatemaximumfatburningeffect • Theytakelessthan30minutes

Note: Be sure to check with your doctor first and request a cardio stress test first before beginning any exercise regime.

The PaleoBurn™ Exercise plan is organized into two sections, which depend on your current level of fitness.


If you are very out of shape and have not done much if any physical exercise in the past several years, then you will want to start with the Absolute Beginner Workout.

If you have some experience with exercise, or if you have a job that requires you to move and use your muscles on a daily basis then you can start with the Intermediate Workout.

As we did with PaleoBurn™ Nutrition, we are also going to setup your workouts based on a seven-day schedule.

Absolute Beginner Workout This workout is designed to allow anyone to start moving and gain the confidence and strength needed to move to more advanced workouts.

Day One: This is a non-workout day Day Two:

- Warm Up: March in Place (4 minutes) - 3 Rounds of:

•3GetUps!Get Ups! are simply lying down on the ground and then getting up into a standing position. Simple yet effective!

•10AirPunchesAir Punches is simply standing with one foot in front of the other and then punching the air in front of you as if you were a boxer punching a bag. Alternate right and left arms.

Day Three: This is a non--workout day, but I want you to take a 10-minute walk to keep your muscles moving. This is a slow, leisurely walk.

Day Four:

- Warm Up: March in Place (4 minutes)

- 3 Rounds of:

•10WallPushesA Wall Push is simply walking up to a wall, keeping your feet about 2’ away from the wall, then leaning into the wall with your outstretched hands. Then you will do the same motion as if you were doing a push up, but in this case you are pushing against the wall.

•10AirSquatAn Air Squat mimics the movement you would do if you sat in a chair, but in this case there is no chair. You simply squat down as you would to sit in a chair, and then stand back up. Keep your feet pointing forward, and your back straight.


Day Five: This is a non--workout day, but I want you to take a 10-minute walk to keep your muscles moving. This is a slow, leisurely walk.

Day Six:

- Warm Up: March In place (4 minutes)

- As many rounds as possible in 8 minutes:

•10WallPushes •10AirSquats •10AirPunches

Day Seven: This is a non-workout day, but I want you to take a 10 minute walk to keep your muscles moving. This is a slow, leisurely walk.

Here is what the Beginner Workout looks like organized by day:

Week 1 Week 2 Week 3 Week 4Day 1 Rest Rest Rest RestDay 2 Beginner

Workout #1Beginner Workout #1

Beginner Workout #1

Beginner Workout #1

Day 3 Rest Rest Rest RestDay 4 Beginner


Beginner Workout #2

Beginner Workout #2

Day 5 Rest Rest Rest RestDay 6 Beginner


Beginner Workout #3

Beginner Workout #3

Day 7 Rest Rest Rest Rest

Intermediate Workout This is where most people will begin. However, if you find these exercises too dif-ficult then you may want to start with the Absolute Beginner Workout shown above.

The Intermediate Workout is designed to give you maximum flexibility so that you can literally do this workout anywhere at anytime.

You don’t need any special equipment to do this workout, other than your own body. Trust me; this will be plenty of resistance as you get started. Later I will teach you how to turn up the intensity as you gain strength and endurance.

There are seven workouts you can use in the Intermediate Workout plan.

As you can see on the Nutrition Plan there are seven days planned out for you. What I want you to do is pick workouts shown below and use them on Day Two, Day Four, or Day Six each week. The other days of the week are non-workout days.


Workout 1: Leg BlastWarm UpThree Rounds of the following:

Squats (as many as possible in 1 minute) Stationary Lunges (15 reps per side) Stiff-legged Deadlifts (15 reps) Lying Hip Lifts (15 reps)

Workout 2: Upper Body BlastWarm upThree rounds of the following:

Straight Arm Plank (hold for 1 minute) Arm Circles (30 seconds forward, 30 seconds reverse) Bent-Arm To Straight Arm Plank (10 reps per arm) Triceps Dips On Chair (15 reps) Bent-Arm Plank Squeezing Shoulder Blades (slowly lower and squeeze)

Workout 3: Cardio TrainingWarm upThree rounds of the following:

Jogging in place for one minute Skipping for one minute High Knees for one minute Jumping Jacks for one minute Air Squats (as many as possible in 1 minute)

Workout 4: Dynamic Upper Body WorkoutWarm upThree rounds of the following:

Straight Arm Plank with Shoulder Rotation Straight Arm Plank with Sideways Movement/Pushups Boxing (jab and cross for 1 minute, then switch feet and repeat) Wood Chopping (30 seconds on with each arm)

Workout 5: Dynamic Lower Body WorkoutWarm up Three rounds of the following:

Hop Squats (as many as possible in 1 minute) Lateral Squat (as many as possible in 1 minute) Reverse Lunges (as many as possible in 1 minute) Lunge with Knee Thrust (as many as possible in 1 minute) Hop Squats for Inner/Outer Thigh (as many as possible in 1 minute)


Workout 6: Core WorkoutWarm upThree rounds of the following:

Bent Arm Plank (hold for 1 minute)Straight Arm Plank with Knee Crosses (hold for 1 minute)Side/1-Arm Plank (30 seconds per side)Lying Leg Raises (1 minute)V-Sit with Twist (1 minute)

Workout 7: Isometric Workout and StretchingWarm upThree rounds of the following:

Hold a Squat (hold for one minute)Hold a Lunge with Arms Up (30 seconds each side)1 Leg, Forward Lean (hold for one minute)Superman (hold for one minute)

Remember, each of these complete workouts has been recorded for you and are view-able inside the member’s area. You can workout along with them, or you can just use them as a reference to learn the exercises.

How to Schedule Your Workouts Here is how to schedule these workouts day by day. The following workout schedule will get you through your first four weeks in the program. After that, simply repeat this same plan for the following months.

Remember, rest and recover is crucial to your success so I have built in rest days into this plan. Do not skip a rest day! These are programmed into the plan so that your progress does not stall due to burnout or exhaustion.

Here is what a full four week schedule would look like on the Intermediate Workout program.

Week 1 Week 2 Week 3 Week 4Day 1 Rest Rest Rest RestDay 2 Intermediate

Workout #1: Leg Blast

Intermediate Workout #4: Dy-namic Upper Body

Intermediate Workout #7: Iso metric and Stretching

Intermediate Workout #3: Smart Cardio Training



Day 4 Intermediate Workout #2: Up-per Body Blast

Intermediate Workout #5: Dy-namic Lower Body

Intermediate Workout #1: Leg Blast

Intermediate Workout #4: Dynamic Upper Body

Day 5 Rest Rest Rest RestDay 6 Intermediate

Workout #3: Smart Cardio Training

Intermediate Workout #6: Core

Intermediate Workout #2: Up-per Body Blast

Intermediate Workout #5: Dy-namic Lower Body



Chapter 7

PaleoBurn Recovery

One of the most important ‘activities’ that you can do to lose fat and build the body of your dreams is actually not a physical activity at all!

It is simply to rest.

As I mentioned previously, the food choices you make and the demands you will place on your body are all just signals we are sending to our body. Once your body receives these signals it responds in kind. But this takes time, and one of the most time consuming parts of the process is the recovery from intense exercise.

Your body accomplishes much of its internal repair work during your deep sleep cycle.

How to Sleep Like a Baby We spend up to a third of our life sleeping, yet few of us really understand its pur-pose or how important it is to our fat loss efforts.

It turns out that sleep is far more than just a time to reenergize. In fact, very impor-tant metabolic changes are happening while you sleep that can either help or hinder your fat loss efforts…depending on the quality of sleep that you are getting.

Here are just a few of the ways a lack of proper sleep can sabotage your fat loss ef-forts:

A lack of sleep will:-Increase your appetite due to a disruption in hormone balance -Cause your body to process glucose slower, increasing the risk of diabetes -Raise cortisol and increase stress -Increase mood disorders such as depression and anxiety

Just as with many things in nature, your own body has a natural rhythm to it con-trolled by something called your circadian rhythm. This natural rhythm roughly follows a 24-hour cycle and is controlled by the presence or absence of light.

In order to optimize your sleep for maximum fat loss support, follow these guide-lines:

Keep a consistent sleep schedule


Our bodies have adapted over the years to expect that when its dark outside we will be sleeping, and when the sun comes up…we get up as well.

While some people have an alternative work schedule, which prevents this, the ma-jority of us can adjust our sleep patterns to more closely match the sun’s setting and rising.

Once we do this, staying in a consistent pattern of going to bed and rising at the same time each day will greatly benefit our ability to get to sleep quickly, and rest deeply.

If you are a night owl, like I was, and you want to make an adjustment to your normal bedtime, I would highly suggest taking it slowly.

By that I mean moving your bedtime back by 30 minutes at a time until you reach your goal. If you move to fast, your body will resist and it will be quite difficult to make the change.

Prepare Your Sleep Environment

One of the most effective things I did to improve the quality of my sleep was to make some basic changes to my bedroom.

There are really three areas that you need to pay attention to when it comes to opti-mizing your sleeping environment; keeping it completely dark, completely quiet and a comfortable temperature.

Since your body’s sleep rhythm is controlled by the amount of light it detects, it makes sense that you want to keep your bedroom as dark as possible.

What most people don’t realize is that even small amounts of light can be enough to disturb your sleep.

I removed all sources of light, including my alarm clock and small nightlight in the adjoining bathroom from view. I also made sure that the curtains on my bedroom window completely blocked out any light coming in from outside during the night.

Next, since I live in a neighborhood and have neighbors that sometimes come and go during the wee hours of the night, I begin using simple earplugs when I sleep. This has been a revelation.

Not only does it immediately create silence around me, but I’ve found that I’m not woken up by noises in the middle of the night. This is key, because most people struggle with getting back to sleep after they are woken up.

Finally, I made a conscious effort to adjust my thermostat before bedtime to the temperature that I know creates the best sleep for me. I like it a little on the cold side when I sleep, but you should experiment with that works best for you. Most people sleep best when the temperature is between 68 and 72 degrees.


Create a Night Time Routine

Creating a nighttime routine is a simple, yet very effective way to help your body prepare for sleep. Not only does it help you get into a consistent pattern, but it also serves to calm you down, relieve stress and help you ease into slumber.

Here are a few suggestions that will help:1. Start your routine one hour before you intend to go to sleep.2. Turn off the TV and computer so that your visual centers can begin to relax and get a break from all the visual stimulation. 3. Try taking a warm shower to help you relax and de-stress.4. Try playing soothing music during this relaxation time.5. Turn your thoughts toward what you plan to accomplish the next day by writing in a journal.

How Much Sleep Do I Need?

The research is clear that adults need between 7-9 hours of quality sleep to ad-equately repair and restore proper balance to their bodies. There will always be some individuals who can live just fine on less, and also those that need more.

My best advice is to learn to pay attention to what you body is telling you. If you consistently wake up tired and worn out, you are not getting either the quantity or quality of sleep your body needs.

I recommend starting out by using the suggestions in this chapter and aiming for eight solid hours of sleep. You should be waking up on your own, feeling fully rested and ready for the day. If that is not the case, make adjustments. If you still cannot get good sleep, it may be time to see a sleep specialist.

It’s very important to get good sleep, so invest some time in figuring out what works best for you.

Final Thoughts on Sleep

For years I was the consummate night owl. I would get home from work, spend some time with the family, and then around 9pm I would go to work on a special project, start reading, or do some research. Many times I would stay up until 1 or 2am.

I never really gave much thought to how much the lack of sleep was hurting my health and even my relationships. Over the course of time, I got more and more worn out. My stress level increased and no matter how hard I tried to get in shape it just wasn’t happening.

Now, looking back, it’s easy to see how badly my lack of sleep was sabotaging my own fat loss efforts. The lack of energy was one thing, but now I realize the disastrous impact that lack of sleep had on the hormones that were largely control fat loss.

Please don’t overlook this basic, but crucial part of your fat loss efforts.



Chapter 8

PaleoBurn Motivation

Your success with the PaleoBurn™ program is based on a simple assumption…

…that you will take what you have learned and put it into action.

However, this assumption is not always true.

In fact, there are some people who get this information and do absolutely nothing with it. Perhaps they really didn’t want to lose fat, or perhaps they never discovered their ‘reason why’. But, for some reason, the information just falls to the wayside and they go on year after year as fat as ever.

After struggling myself for years with weight gain and a large spare tire around my middle I am very sensitive to this. I finally broke free and was able to dramatically change my appearance. But it was not just raw information that helped me make the change.

After all, academic information on how to lose fat or how to build muscle is com-pletely useless unless it is put into action. So what was the master key to putting this information into action so that it can deliver the body of your dreams?

Pure and simple…you must master the art of self-motivation.

This powerful inner drive is what will push you to achieve things that the masses cannot.

And the good news is…it can be learned.

Giving Yourself Permission to Work on Yourself One very important concept that you must understand is that your ability to contrib-ute to the world, to be a good parent, a good employee, and a valuable member of society depends on you being the very best version of yourself possible.

This means that the time and energy you are going to put into improving your health and getting into shape is not just a selfish exercise-not at all.

What you are doing is improving your ability to be a better person, with more energy and much more capacity to improve the lives of those around you. What I want to encourage you to do right now is recognize that the time and energy you are going to spend losing fat and getting healthy is 100% OK.

Its more than ok…in fact it is one of the greatest gifts you can give to the people you


will be interacting with in your life. Your friends, your girlfriend or spouse, your kids will all benefit greatly from the ‘new’ you that comes as a result of this program.

So, be ok with taking time for you. You are worth it, and the people around you are worth it too.

The process of setting and achieving goals Just as there is a process for burning fat, there is also a very effective process for set-ting and achieving anything you set your mind to. I use this process in my own life and it has never failed me.

In the following sections I will walk you through this simple six-step process. I want to encourage you to take a few minutes to complete each section as you go so that you begin to develop the type of motivation and drive that will make you unstop-pable.

Step One: Imagining Your Ideal Body This step is about you getting a clear picture in your mind of what you want your body to look like in its ideal state.

The key here is to find pictures of someone who has your similar height and body type. For instance, I am built naturally a little stocky. I have big bone structure and wide shoulders. So when I did this exercise I found photos of guys who were built like me, but that had a lean ripped stomach already.

I knew that if I just dropped the fat I could look very similar. I then visualized their ripped body as if it was my own.

I imagined what it would feel like to walk around with a lean, taut midsection. I imagined myself in great detail experiencing what it would be like, what it would ‘feel’ like to have this new body.

This was a life changing routine that I still use to this day.

Once you identify what your ideal body looks like and have gathered up a few pictures that will help you visualize exactly what you want to create, I want you to spend just a few minutes doing the same thing I did; creating a mental picture of you enjoying your new body.

Here is how to do it: I want you to create a mental picture of you in your favorite va-cation spot enjoying your new body. Be as detailed as you can and describe what you are doing, what the weather is like, what smells are in the air, who is with you, what feelings come up for you.

Deeply imagine your new body in as much detail as possible.

For example, if you love the beach then imagine you walking down the beach with


your shirt off, sand oozing up between your toes, and the son shining down on your lean, strong body. Imagine what the air feels like as it blows through your hair. What does it sound like as the waves roll in?

This simple exercise does something very profound. It starts to put you into a state of mind where your new body has already been obtained.

Our brains work in marvelous ways, and just by painting a very detailed picture of what we want to achieve, and then feeling the feelings as if we had already achieved it, we can reprogram our subconscious mind to help us reach our goals much faster.

The pictures that you have gathered up are important too.

I’d like you to put them in an obvious place where you will have an opportunity to be reminded every day.

When you do this you will be surprised by how it starts to shift your daily thoughts and guide your behavior.

In effect, what you are doing is providing your mind with a map to follow…your ideal body map.

Step Two: Identifying Your 'Reason Why' Once you have identified your ideal body and have that picture in your mind, I want you to do a simple exercise.

This exercise is something I did myself and it is one of the best things I have ever done when it comes to building up a massive amount of motivation and determina-tion.

Here are your instructions:1. Get a pen and a notebook2. Allocate approximately 20 minutes…trust me, the time will fly.3. You will be answering a single question: “Why is achieving my ideal body so important to me?”4. Next, I want you to start writing. Put each reason on its own line-and keep writing. There is no magic number you have to get to, but…5. You have to keep writing until you feel a knot in your throat. You know the one I’m talking about. The one that comes up just before you get really emo-tional. Yeah…that one.

What this exercise does is get to the real underlying emotional reason why you are willing to do whatever it takes to lose the stubborn belly fat and get to your ideal body.

When the going gets tough and you are battling food cravings, I want you to remem-ber your ‘reason why’ and then ask yourself this question:


Is my ‘reason why’ more important than this temporary challenge?

Whatever you do, don’t skip this step!

Step Three: Writing down your SMART goals Did you skip the previous step? Stop and go back and complete it now if you did. It’s that important.

Now, once you have your ideal body image held in your mind, and you have identi-fied your ‘reason why’ you must lose the fat, its time to create a few written goals. Why written? Because studies have proven that when you write down your goals they are far more likely to be achieved.

In terms of what kind of goals I would suggest, I would stick with things that are eas-ily quantifiable and measurable.

For instance, a certain % of body fat, or a certain size jeans you want to get back into. These are both goals that are easy to verify if you’ve done it or not.

Here is a simple formula for creating great goals that follow the SMART method.

S - Specific Your goals should be specific, meaning that they are honed in on one thing and not open for misinterpretation. You can make sure your goals are specific by answering the 6 W’s (Who, What, When, Where, Why, Which).

For example, the goal of ‘feeling good’ is not specific because it could mean a hun-dred different things to different people.

A specific goal might be to ‘I have enough energy to climb up three flights of stairs at my apartment building by June 1st’.

M-‐ Measurable Measurable means that there is some objective way of knowing that the goal has been achieved or not. This typically means that you state the goal in terms of ‘how much’ or ‘how many’ of something rather than in terms of a feeling or something that can-not truly be measured.

A-Attainable An attainable goal is something that can actually be accomplished within the bounds of physics. I remember as a sixth grader wanting to be able to dunk a basketball. That was clearly not an attainable goal for me in sixth grade.

R‐Relevant The goal must mean something to you. Clearly in the case of fat loss, we know that this goal is going to be very meaningful to you. In fact, you have already determined your ‘reason why’ in a previous section.


T‐Time bound There is something magical about having a deadline. By setting a date that you will achieve your goal, you establish a sense of urgency that will serve to motivate you even more

When it comes to fat loss, I suggest making a few types of goals; very short term (1 week), short term (1 month), and medium term (3 months or longer).

Now, I’d like you to take time to write down three SMART goals.

Very Short Term Goal: _________________________________________________ Example: “I will workout three times this week without fail.”

Short Term Goal: _____________________________________________________ Example: “I will lose 8lbs by the end of this month.”

Medium Term Goal: ___________________________________________________ Example: “I will go from size 36 to size 32 jeans by the end of three months.”

Step Four: Tracking Progress We now have our ideal body image, our ‘reason why’, and you have written down three SMART goals.

The next step in the process is to track your progress. You will do this in your Pa-leoBurn Fat Loss Journal. There is an age old saying that goes like this, “What gets measured…improves”; and that is exactly what tracking is all about.

We want to know where you started from, and how far you’ve come on a weekly basis.

As you learned earlier in the program, you can use your weekly checkpoint to track your fat loss goals and then make weekly adjustments so that fat keeps coming off. This one-week increment is perfect for making consistent and steady progress toward your goals.

Step Five: Making Adjustments As you work your plan and track your progress you are essentially producing results. In fact, I want you to view your weekly results simply as just that-results.

They don’t make you a good person or a bad person, and they should never bring any guilt or regret, or get you too excited and overly confident. They are just results. However, they do provide valuable data for us to evaluate and make adjustments for the next week.

In previous chapters we talked about how to make adjustments based on what your weekly checkpoint says. .

Remember: the chart showing EXACTLY what adjustments need to be made is


located in Appendix A of the Fat Loss Journal. All 9 possible outcomes for your week have been described with exactly the steps you should take each week to stay on track!

Step Six: Celebrating Your Successes Finally, what’s the fun in achieving goals if you can’t celebrate your victories?

I like to build in something called Positive Feedback Loops into all my goals so that as I’m making progress I get some positive strokes to keep me going. This might be as simple as rewarding myself with a new pair of shoes if I reach a milestone along the way to my overall goal, or even something as simple as telling myself I can take a break and watch my favorite DVR’d comedy show if I make it all the way through my fast day.

Whatever it takes to setup little rewards along the way can really help keep this fun and enjoyable.

How to Get Others to Help You Accomplish Your Goals Everything in this chapter so far has revolved around the idea of you motivating yourself. For some this will come naturally, but for others it can really help to have another person help you accomplish your goals.

I recommend sharing your goals with a few very close friends and asking them to help keep you accountable for making progress.

I would not try to get into the nitty-gritty details of this program, but I would say something like this, “I am really trying to lose some fat and it would help me greatly if we could have a 15 minute call once per week just to help keep me accountable.” If they are open to it, then I would also share your ‘reason why’.

Once someone understands what you are trying to accomplish AND why it’s so im-portant to you, they will typically be very supportive.


Chapter 9

Putting It All Together... One Week in Detail

The following sections will show you exactly how to implement the PaleoBurn program. These sections are in order of how I recommend getting started with the program, but you can make adjustments based on your own schedule.

For instance, don’t wait to begin the eating or exercise plan just because you haven’t cleaned out your kitchen yet!

It’s much more important that you get started doing something, versus waiting until everything is perfectly in place; because that day will never come!

Let nothing stop you from beginning this program today.

Having said that…here is the ideal way to implement the program.

First things first...Task 1: identify your ideal image of your body.Task 2: imagine you in the future with your ideal body in your favorite vacation spot.Task 3: discover your reason why

Essential Supplies...Task 4: download the PaleoBurn Fat Loss Journal to keep track of your progress and know which adjustments to make each week.Task 5: use the online Body Fat Calculator to record your current body fat %.

Out with the old...Task 6: go to your kitchen and remove all foods, drinks, or other items that are not on the PaleoBurn™ Food List. Task 7: take these items to your local food bank if possible.

In with the new...Task 8: identify your favorite items on the PaleoBurn™ Food List Task 9: Plan your meals for the weekTask 10: go to your local supermarket and stock up on these healthy food itemsTask 11: Pre‐cook as much as possible

Pre-Program Checklist...Task 12: take your before photoTask 13: take your before measurements (scale weight and body fat %)Task 14: order the recommended supplements if you choose to use them.


Once the tasks above are accomplished you are ready to go.

At this point it’s all about execution and just working your plan.

It’s also important that you understand the way that the PaleoBurn™ System is orga-nized around a seven-day period.

During this seven-day period you will:- Begin with a weekly checkpoint- Document your plan for the week- Execute your plan daily- Track your daily progress in your PaleoBurn Fat Loss Journal- End with a weekly checkpoint where you observe results and make adjustments

A perfect day... or two or three

Now, let’s look at how a perfect day would unfold on the PaleoBurn™ System.

Remember, no one ever achieves complete perfection.

However, we should always strive for perfection and keep that as the bar we shoot for.

In the following example I am using the term Day One, Day Two, etc., to mean the first day you work the program, the second day, etc.

This might start on a Sunday, Monday, or whatever day works best for your schedule. If possible, I would recommend that you start on a Sunday so that your glycogen-loading day (cheat day) falls on a weekend and your fasting day falls on a Monday. That is the schedule I follow and it works very well.

Day One:

Day One of each week will fall on a Sunday if you choose the recommended sched-ule. Here is how Day One unfolds:

As you wake up, I want you to do the following immediately:- Drink 1 liter of ice water- Take your morning supplements (optional)- Since today is the first day of the seven-day cycle, that will be a glycogen loading day, otherwise known as a cheat day. Feel free to eat what you wish, but do not binge, and do not eat more food than you typically would in a day.- Review your results from the previous week. You will be weighing yourself once per week during this program.- Review your ideal body image and read your description of yourself on vaca-tion a few months from now enjoying your new body.


The four pillars of the PaleoBurn™ System look like this on Day One:

Exercise: slow outdoor walk for 15 minutesNutrition: Glycogen Loading Day

Record your daily carb total in your journalAim for three meals and snacks as neededDrink at least 1 liter of water for every 50lbs of body weight

Mind: Review ideal body and future vacation plansRecover: Plan to wind down before bedtime and get 8 solid hours of sleep.

Day Two:

As you wake up each day, I want you to do the following immediately:- Drink 1 liter of ice water- Take your morning supplements (optional) - Review your eating and exercise plan for the day

The four pillars of the PaleoBurn™ System look like this on Day Two:Exercise: Workout 1Nutrition: 16‐hour Fast Day

Drink at least 1 liter of water for every 50lbs of body weight After your fast is over, eat some fruit and protein.

Mind: Review your Reason Why first thing in the morning.Recover: Plan to wind down before bedtime and get 8 solid hours of sleep.

Day Three:

As you wake up each day, I want you to do the following immediately:-Drink 1 liter of ice water-Take your morning supplements (optional)-Review your eating and exercise plan for the day

The four pillars of the PaleoBurn™ System look like this on Day Three:Exercise: slow outdoor walk for 15 minutesNutrition: Low Carb Day (< 100 g carbs total)

Record you daily carb total in your journalAim for three meals and snacks as neededDrink at least 1 liter of water for every 50lbs of body weight

Mind: Review ideal body and future vacation plansRecover: Plan to wind down before bedtime and get 8 solid hours of sleep.


Day Four:


The four pillars of the PaleoBurn™ System look like this on Day Four: Exercise: Workout 2Nutrition: Low Carb Day (< 100 g carbs total)

No food until after your morning workoutPost Workout shake within 30 minutes of workoutRecord you daily carb total in your journalAim for three meals and snacks as needed

Drink at least 1 liter of water for every 50lbs of body weight Mind: Review ideal body and future vacation plansRecover: Plan to wind down before bedtime and get 8 solid hours of sleep.

Day Five:


The four pillars of the PaleoBurn™ System look like this on Day Five:Exercise: slow outdoor walk for 15 minutesNutrition: Moderate Carb Day (< 150 g carbs total)

Aim for three meals and snacks as neededRecord you daily carb total in your journalDrink at least 1 liter of water for every 50lbs of body weightMind: Review ideal body and future vacation plansRecover: Plan to wind down before bedtime and get 8 solid hours of sleep.

Day Six:


The four pillars of the PaleoBurn™ System look like this on Day Six:Exercise: Workout 3Nutrition: Low Carb Day (< 100 g carbs total)

No food until after your morning workout


Post Workout shake within 30 minutes of workoutRecord you daily carb total in your journalAim for three meals and snacks as needed

Drink at least 1 liter of water for every 50lbs of body weightMind: Review ideal body and future vacation plansRecover: Plan to wind down before bedtime and get 8 solid hours of sleep.

Day Seven:


The four pillars of the PaleoBurn™ System look like this on Day Seven:Exercise: slow walk for 15 minutesNutrition: Low Carb Day (< 100 g carbs total)

Record you daily carb total in your journalAim for three meals and snacks as needed

Drink at least 1 liter of water for every 50lbs of body weightMind: Review ideal body and future vacation plansRecover: Plan to wind down before bedtime and get 8 solid hours of sleep.

Weekly Checkpoint Meeting

One day per week, typically Day One, you will be conducting a meeting with yourself to discuss your results from the prior week.

The critical data that is needed to evaluate how you did the previous week is your scale weight and your body fat percentage. You will measure your scale weight with any household scale. You can track your body fat % easily using our online Body Fat Calculator inside the members area.

With these bits of information we can tell you exactly what happened to you the previous year and make adjustments accordingly.

Here is how you determine what adjustments need to be made.

Note: in the Fat Loss Journal there is a much more in-depth discussion on how to interpret your weekly results. But I wanted to give you a flavor for how it works here.

So, at a high level, there are nine possible outcomes that logically could have hap-pened.


Body Fat % decreased AND Scale Weight decreasedInterpretation: You lost fat and preserved your muscle! Congratulations!Adjustment: No adjustments…keep up the good work!

Body Fat % decreased AND Scale Weight stayed the sameInterpretation: You lost fat and gained muscle. Very rare.Adjustment: No adjustments…keep up the good work!

Body Fat % decreased AND Scale Weight increasedInterpretation: You lost fat and gained muscle. Very rare.Adjustment: No adjustments…keep up the good wrok.

Body Fat % stayed the same AND Scale Weight stayed the sameInterpretation: No progress was made. Adjustment: Make certain you are under 100g carbs on Low Carb days and also consider being strict on your fasting day. If still no change, consider re-ducing your carb intake on Low Carb days to under 75g. Consider reducing total calories by 20%

Body Fat % stayed the same AND Scale Weight increasedInterpretation: You gained muscle but didn’t lose any fat.Adjustment: Since the goal of this program is to lose fat you should make sure you are keeping your carbs below 100g per day. If you are already doing that, consider going below 75g per day.

Body Fat % stayed the same AND Scale Weight decreasedInterpretation: You lost muscle but did not lose fat.Adjustment: Make sure you are protecting your lean muscle mass on fasting day by using BCAA supplements. Also, make sure you are staying below 100g carbs on Low Carb day.

Body Fat % increased AND Scale Weight stayed the sameInterpretation: You lost muscle and gained fat. Adjustment: Make sure you are working out and providing enough inten-sity during your workouts. Check your carb consumption and make sure you are below 100g on Low Carb days. If you still have trouble, reduce carbs to 75g on Low Carb days.


Body Fat % increased AND Scale Weight increasedInterpretation: You gained fat. Adjustment: Carb control is a must. Make sure you are under 100g carbs on Low Carb day. If you are consider reducing to 75g carbs per day. Reduce over-all calories by 20%.

Body Fat % increased AND Scale Weight decreasedInterpretation: You gained fat and lost muscle.Adjustment: Carb control is a must. Make sure you are under 100g carbs on Low Carb day. If you are consider reducing to 75g carbs per day. Reduce overall calories by 20%. Also, make sure you are bringing enough intensity to the exercises.

Summary

Now it's up to you...

Your next step should be to download the other material that came with the PaleoBurn Fat Burner System and go through that material as well. The Food List and the Supplement Guide are the two most important ones to download and look at now.

I want to acknowledge you for the level of effort and energy you are putting into getting rid of the fat that is holding you back. It is truly an honor to be able to have presented this information to you and it is my sincere hope that you will see massive success and optimal health as you implement this information.

Please drop me a note at [email protected] so that I can hear how you are doing on the program.

If you are reading the print version of this program, simply turn to the back of this book where the Food List and Supplementation Guide is included.



The PaleoBurn Supplementation Plan

As you saw in the PaleoBurn™ Fat Burner System there are just a few supplements that I feel everyone should use to get the best results and improve their overall health.

IMPORTANT NOTE: It is important to realize that most of the supplements recommended are actually replacing food. There is a an upfront cost in the beginning, but over a 30 day period you are actually saving quite a bit of money off of your grocery bill. I know I worried about the cost of supplements when I first got started, but then I realized two impor-tant things:

1. Supplements are not a cost…they are an investment in my own health.

2. Some supplements actually save me money due to the food that they replace.

Here are two examples of what I mean:

BCAA (branched chain amino acids) During the Fasting Day of the program it is very important to protect your muscles from being used as an energy source. That is what the BCAA’s do. So during this day of the program you will not have any food costs, just the BCAAs…which are much cheaper than it would be to buy food for that day.

Post Workout Shake As you learned, there is a metabolic window of opportunity right after you complete your workout where your muscles are primed to absorb nutrients. The post-workout feeding is best done with a pre-made shake that not only is convenient, but also has been created with the proper blend of macronutrients. Again, this is a meal where you won’t have any food costs, rather just the smaller overall cost of a shake.

Remember, these supplements are food-based and are recommended because they greatly enhance the effectiveness of this program. They are some of the most well researched products on the market.

I have searched high and low to find companies that produce high quality supple-ments under the most stringent production requirements. In other words, what they say is in the product actually is in there. Guaranteed.

To learn more about the products I recommend and to find out about a special dis-count, go to http://paleoburn.com/supplements


PaleoBurn Recommendation #1Get This Supplement First: BCAA

By far, the most important supplement to use in this program is Branched Chain Amino Acids (BCAA).

BCAA’s are essential to protecting your muscles during the Fasting Day of the pro-gram and preventing muscle loss.

Remember, during the Fasting Day, taking BCAAs will be replacing the food costs you would have had that day, so this will cost you far less than it would to buy regular food on those days, meaning you are actually saving money.

Let’s define what BCAAs actually are. BCAAs, or branched-chain amino acids, are three essential amino acids with a special branched structure (hence the name) – leucine, isoleucine, and valine. BCAAs can make up one-third of skeletal muscle, of which leucine appears to be the main player in most of the benefits seen from BCAA consumption.

When fasting it has been shown that supplemental BCAA consumption can help limit lean body mass loss as well as increasing visceral fat loss. Visceral fat is the deadly fat that accumulates around your central organs, it is metabolically active and it can wreak havoc on your health. It is one fat that you definitely want to get rid of.

It has also been shown that when consuming BCAAs around your training results in significantly less muscle breakdown. Adding just 12 grams of BCAAs per day was all that was needed to achieve this effect. This can be incredibly important while dieting, as maintaining lean mass is vital to maximizing fat loss, as well as to achieve the body composition you began dieting for in the first place!

Recently it has also been shown that leucine is one of the key igniters of protein syn-thesis. It seems that leucine itself can stimulate insulin production, increase protein synthesis, and modulate blood sugar. This may partly explain why BCAA supple-mentation while dieting is so effective at maintaining muscle mass, as they stimulate the muscle building components even while in a caloric deficit.

How Much BCAA should I order?

I like planning a month at a time as this makes it easier for me to not have to think about if I have enough supplies or running out during the middle of the month. I would suggest the following, which is enough to cover your BCAA needs for one month:

If you are > 180lbs Order 5 bottles If you are 130-180lbs Order 4 bottles If you are <130lbs Order 3 bottles


PaleoBurn Recommendation #2Post-Workout Recovery Shake

In the beginning of my own fat loss journey I ignored the advice of a friend who told me I could speed up my fat loss by consuming a post-workout shake. It just didn’t make sense to me at the time that eating after a workout would help me lose weight. But, one day I decided to actually research the science behind the theory, and found that the evidence is very solid so I added this strategy to my own routine…here’s why:

Consuming a post-workout shake makes your body burn MORE fat and calories than it otherwise would!

There is a window of time right after your workout when your muscles are depleted of glycogen and hungry to be refilled. It turns out that during this period of time when your muscles are ‘hungry’, they act as a sort of glycogen sponge sucking up all the energy (in the form of carbohydrate) that they can.

But here is the bad news…if you don’t take advantage of this window of opportunity, you will lose muscle, suffer more pain, have more fatigue and your performance will suffer the next time you workout.

PaleoBurn Recommendation #3Low Carb Protein Supplement

The importance of getting enough protein into your body cannot be overemphasized. A healthy adult who is working out on this program needs at least 1 gram of protein per pound of lean body mass…per day. I have found that although really like eat-ing meat, I don’t want to eat meat all day long. That is why using a low carb protein supplement is so important and beneficial to your fat loss efforts.

By using a protein supplement you also increase your metabolism, and if the product is manufactured correctly to preserve certain peptides, you will feel full longer dur-ing the day, which means you won’t feel hungry as fast.


PaleoBurn Recommendation #4OTC Power Supplements

This last set of supplements that I recommend are so cheap to buy and so readily available that everyone should learn more about them and see if they can be added to your daily routine. I call them my OTC (over the counter) Power Supplements because you can buy them at any drug store or supermarket.

Vitamin C When you workout regularly at a high intensity, which is what you will work up to in this program, your immune system can become stressed. This is a natural response, but we want to counter act that response by helping your body keep your immune system at full strength. One way to help do this is by supplementing with Vitamin C.

Leading experts agree that Vitamin C, essential to all parts of our bodies for the growth and repair of tissues, building collagen, maintaining bones and teeth, as well as aiding in our immune and healing processes, can also help protect our bodies against heart disease and high blood pressure.

Personally, I take 2g per day. Read up on Vitamin C and add it to your daily routine!

Niacin Niacin has been proven effective in increasing “good cholesterol” levels (HDL), and reducing the level of “bad” cholesterol (LDL) in your bloodstream. It can also prove helpful for the maintaining normal blood sugar levels, improve circulation, and promote healthy skin. Some of the most intriguing benefits of Niacin, however, is that studies seem to indicate that it helps improve your ability to concentrate, feel less anxious, and generally fight off the ‘blues’. During times of great personal change, these are areas that can greatly help you.

Personally, I take Niacin everyday. It is very inexpensive and can be found at any drug store or supermarket.

B Complex Lastly, I highly recommend a good B Complex supplement. This is another very cheap supplement that has very good benefits. B vitamins play an important role in the degree of our overall health affecting our body’s metabolism, immune, diges-tive, and nervous systems. For optimum health, experts agree that it is important to maintain the correct balance of B vitamins, rather than supplement a few individual ones.


Summary As you can see, I don’t believe in spending a fortune on supplements that don’t work, or that just add more to my monthly food bill.

Instead, I think its wise to be very selective and only use supplements that are time tested and proven to do what they say they do.

Important Final Note: When you buy the supplements recommended here, remember that you are replac-ing some of the current food costs that you have right now. I save at least 20% off my food bill each month due to my use of the supplements you just read about. This happens because the BCAAs, protein powder, and the post-workout shakes are all food-based supplements…meaning that instead of having to buy food during these meals…I use the supplements instead.

To learn more about the products I recommend and to find out about a special dis-count, go to http://paleoburn.com/supplements



The PaleoBurn Food List High Quality Fuel For Your New Body

By far, the most common question we get is this one:

“Ok…so what do I eat?”

The good news is that the PaleoBurn™ system allows you to eat a wide variety of high quality foods that will not only help you feel full and satisfied, but will also help to create abundant energy and lasting health.

So, without further delay, I want to introduce you to the PaleoBurn™ Food List. This list is organized into the following sections:

Meat and EggsVegetablesFruitsNutsSpicesOilsDrinks

IMPORTANT NOTE: While you are in fat burning mode, please make sure your food choices are made from this list. These foods have been selected for a variety of specific reasons that will greatly aid your fat loss goals.


Meat and EggsItem Size Carb(g) Fat(g) Protein(g)Eggs large egg 3 14 18Beef 3 oz. 0 6 22Bison 3 oz 0 2 18Venison 3 oz 0 6 21Chicken 3 oz 0 2 16Turkey 3 oz 0 2 14Salmon 3 oz 0 2 14Halibut 3 oz 0 2 18Orange Roughy 3 oz 0 1 12Shrimp 3 oz 0 1 18Tilapia 3 oz 0 2 15Trout 3 oz 0 3 18Tuna 3 oz 0 1 22

VegetablesItem Size Carb(g) Fat(g) Protein(g)Alfalfa Sprouts 1cup 0 0 0Artichoke hearts ½ cup 9 0 3Arugula ½ cup 0 0 0Asparagus ½ cup 2 0 2Beets ½ cup 7 0 1Bell Peppers ½ cup 4 0 1Broccoli ½ cup 3 0 1Brussels Sprouts ½ cup 3 0 2Cabbage ½ cup 2 0 1 Carrots ½ cup 6 0 1Cauliflower ½ cup 3 0 1Celery ½ cup 1 0 0Collards ½ cup 1 0 2Cucumber ½ cup 2 0 0Dandelion Greens ½ cup 3 0 1Eggplant ½ cup 4 0 1Endive ½ cup 1 0 0Green Onions ½ cup 4 0 0Kale ½ cup 3 0 1Kohlrabi ½ cup 4 0 1Lettuce (Romaine) ½ cup 1 0 0Mushrooms ½ cup 1 0 1Mustard Greens ½ cup 1 0 2Onions ½ cup 8 0 1Parsley ½ cup 2 0 1Parsnip ½ cup 12 0 1Peppers (Chili) ½ cup 7 0 2Pumpkin 100g 7 0 2


Item Size Carb(g) Fat(g) Protein(g)Purslane ½ cup 1 0 0Radish ½ cup 2 0 0Rutabaga ½ cup 6 0 1Seaweed ½ cup 12 2 2Spinach ½ cup 1 0 0Squash (yellow) ½ cup 14 0 1Tomatillos ½ cup 4 1 1Tomato ½ cup 3 0 1Turnip Greens ½ cup 3 0 1Turnips ½ cup 4 0 1Watercress ½ cup 0 0 0Zucchini ½ cup 2 0 1

FruitsItem Size Carb(g) Fat(g) Protein(g)Apple ½ cup 9 0 0Apricot ½ cup 9 0 1Avocado ½ cup 6 11 2Banana ½ cup 26 0 1Blackberries ½ cup 7 0 1Blueberries ½ cup 11 0 1Boysenberries ½ cup 9 0 1Cantaloupe ½ cup 8 0 1Carambola ½ cup 4 0 1Honeydew Melon ½ cup 8 0 0Cherimoya ½ cup 14 0 1Cherries ½ cup 10 0 1Figs 100g 19 0 1Gooseberries ½ cup 8 0 1Grapefruit ½ cup 12 0 1Grapes ½ cup 8 0 0Guava ½ cup 12 1 2Kiwi 1 medium 24 1 2Lemon 1 medium 4 0 0Lime 1 medium 14 0 2Lychee ½ cup 16 0 1Mango ½ cup 14 0 0Nectarine ½ cup 7 0 1Orange ½ cup 10 0 1Papaya ½ cup 7 0 0Peaches ½ cup 8 0 1Pears ½ cup 13 0 0Persimmon 100g 18 0 1Pineapple ½ cup 10 0 0Plums ½ cup 9 0 1


Item Size Carb(g) Fat(g) Protein(g)Pomegranate 100g 17 0 1Raspberries ½ cup 7 0 1Rhubarb ½ cup 3 0 1Strawberries ½ cup 6 0 1Tangerine ½ cup 13 0 1Watermelon ½ cup 6 0 0

NutsItem Size Carb(g) Fat(g) Protein(g)Almonds 3 oz 18 42 18Brazil Nuts ½ cup 8 46 10Cashews 3 oz 26 37 15Coconut Flakes 1 tbsp 2 3 1Hazelnuts ½ cup 10 34 8Macadamia ½ cup 8 42 4Pecans 3 oz 12 61 8Pine nuts 3 oz 12 57 12Pistachios ½ cup 8 14 6Pumpkin seeds 3 oz 15 39 21Sunflower seeds ½ cup 16 34 14Walnuts 3 oz 12 54 15

SpicesItem Size Carb(g) Fat(g) Protein(g)Cardamom 1tbsp 4 0 1Chili Powder 1tbsp 4 1 1Cinnamon 1tbsp 5 0 0Cocoa powder 1tbsp 3 1 1Cumin seed 1tbsp 3 1 1Garlic ½ cup 22 0 4Ginger Root 1tsp 0 0 0Lemon Zest 1tbsp 1 0 0Nutmeg 1tbsp 3 3 0Oregano (dried) 1tsp ground 1 0 0Paprika powder 1tbsp 4 1 1Rosemary 1tbsp 2 1 0Thyme 1tbsp ground 3 0 0Turmeric 1tbsp ground 4 1 1

OilsItem Size Carb(g) Fat(g) Protein(g)Almond butter 2tbsp 6 18 8Avocado Oil 1tbsp 0 14 0Cashew butter 1tbsp 4 8 3Coconut butter 1tbsp 4 9 1


Item Size Carb(g) Fat(g) Protein(g)

Coconut flakes 1tbsp 1 3 0Coconut milk 1cup 2 5 0Coconut oil 1tbsp 0 14 0Olive oil 1tbsp 0 14 0

DrinksItem Size Carb(g) Fat(g) Protein(g)Water 8 oz. 0 0 0Tea 8 oz. 0 0 0Coffee (black) 8 oz. 0 0 0

SummaryAs you may have noticed, the PaleoBurn Food List includes more than enough individual choices that you could assemble a never-ending list of meals by just selecting a Meat choice, a Veggie choice, a Fat Choice, a Fruit for a snack, and one of the approved Drinks.

There are literally limitless combinations.

Use your imagination and experiment to find out what you like the most!

If you have questions about the items on this list, feel free to email [email protected] and we will be happy to help you!

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Paleoburn Fat Burner System