The 30 Days Belly Fat Loss System

Belly Blast System 2

Discover 3 Powerful Steps To Burning All Those Belly Fat And Having a

Firmer and Slim Tummy In 30 Days....

By

Joe Okoro

www.healthylivingguy.com

Copyright Notice

This manual is protected by all copyright laws both local and international. As a result, it should not be reproduced or edited in any form. Also, nobody has the permission to resell it for any price and through any other means without the written permission of the author.

Note that anyone who is caught violating these laws will be required to face the consequences as dictated by the law.

Disclaimer

Note that this manual has been created for only one purpose and that purpose is to provide information on how to reduce belly fat. As a result, if anyone suffers any consequence due to a misuse of the information herein, the author is not to blame.

This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program.

The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their fitness goals by educating them in proper nutrition and exercise guidelines.

No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition.

The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant.

If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, Your nutrition plan will not be effective by itself.

You must combine a good diet with an appropriate exercise program for optimal results. If you have been sedentary and are used to vigorous exercise, you should obtain your physician’s clearance before beginning any exercise program.

The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual.

The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.

Finally, it should be noted that the results that would be experienced by different users of the information in this manual will differ due to the different ways of applying the information.

Introduction

Why am I writing this manual and why should you read it?

I think that is a good question that should be answered quite honestly.

Let me tell you about myself.

When I was growing up, people were telling me that I was going to be very fat. Even when I was in the boarding school where students bathed together, anytime I pull off my clothes, they would start seeing so many invisible signs of reasons why they think I would be very fat.

And since then, I determined that I was going to disappoint them.

Which I did quite well...UNTIL all of a sudden, one day, I wanted to wear one of my best shirts and I couldn't wear it.

At first I was thinking the shirt has shrunk because of the Harmattan but I was wrong.

I had expanded.

Immediately, I realized I had suddenly started developing a fat tummy, What should I do?

I looked at my bell and it was really ugly with multiple folds of flesh. At that point, I decided to doing anything possible to become lean and fit.

During the period that I discovered that I was getting so fat, I bought some beautiful, nice and brilliant clothes but the irony was that I couldn't wear more than 2 of them after 3 weeks of buying them.

A white shirt I bought had become so tight that it was impossible to wear it all day without it getting torn.

That was exactly what made me go online to start a research on how anyone can lose belly fat as fast as possible.

I have applied the strategies in my life and the results that I got after 3 weeks was impressive and that is why I believe you can get good results in 30 days.

Think of the benefits of having a well, fitted and trim stomach

It would increase your self esteem. You would like yourself more

You will look more beautiful in the clothes you wear. Your sex life will improve. And so on.

I have written this manual to target people with an average belly fat like myself and this means there are exceptions.

For instance, if you are someone who does not have much body fat but you have belly fat, then you only need to focus only on step 3 of this system which is type of exercises you need to do for results.

But if you have a lot of fat in your body, then you need to go through the 3 steps. Steps 1 and 2 are to help you reduce the amount of fat that you are taking in so that you can start to burn the ones you have accumulated already with step 3.

With that in mind, let us get started.

Get Something Straight...

Before I start, I want to quickly explain something that I want you to understand even though I have included it in the disclaimer section.

What I want to explain is the fact that even though I call this manual a 30 – day fat loss system, not everybody will be able to get the same kind of results within 30 days.

The first reason is that some people are already very overweight before getting this manual and they would definitely need a longer time to shed off that weight.

That means they might have to spend 70 days or more before the change is observed but it is worth your every effort.

Another reason is the fact that not everybody will show the same amount of discipline and commitment that is required to get the results. I am saying this because I want you, the reader to know that whatever you get out of this is your own fault and not that of anybody else.

By the way, how did this belly fat manual became a reality anyway?

I think that is a question that needs to be answered so that we can easily identify what must be done.

How Fat Is Accumulated In The Belly

I consider this section to be the most important in this manual because by the time you understand this concept, you may no longer need the remaining contents because you will know what has to be done exactly in order to remove the excess fat in your tummy.

To start with, I would like to take you back to a time in this world when there was less technology. A time where people had to involve themselves in sweat tasking activities in order to eat, move or do most of the things they do.

For instance, there was a time when the only way to farm requires the physical labour of the farmer. During this time, it was rare to see anybody (both male and female) with excess fat on their body.

And mind you, these people could eat anything they wanted to and still, they do not get fat and they do not have to worry about any weight loss or any fat burning system.

However, recently the whole world has changed a lot.

Technology set in and people do not have to invest physical energy to do most things. Normal things like even walking is now a rare activity with some people due to conveniences like Cars, lifts etc

And funny enough, people now eat a lot more than those primitive people but they do not do more physical activity like they before, that resulted to the birth of a new worldwide problem known as weight gain.

Let me explain that very well so that you can understand.

When we were in the primary school, we were taught the different classes of food and how they help our body to grow. That was when we were introduced to the term called “balanced diet”

Funny enough, most people do not understand the importance of this and how the different kinds of food they eat affect their lives.

Let me list the different kinds of food groups here.

a. Carbohydrates.

b. Fats and Oil

c. Protein d. Vitamins and Minerals

Let me explain what these different kinds of foods are and how they affect your body.

1. Carbohydrates – These are the ones that make people grow fat the most and most people do not know it which is why their meal consists of 90% of it. Carbohydrates are sugar and starchy foods. Let me give you some examples – Yam, Rice, anything made of Wheat (bread, doughnut etc), anything made of cassava (Fufu, Garri, Eba) , rice, spaghetti, maize etc. Ideally, they are called energy producing foods in that they all carry some amount of energy that is supposed to be deposited in the body so that it can be made use of to perform some certain activity. This energy is measured in calories. So, let’s say you just finished a plate of rice which contains like 300 calories and you happen to be the type who does not do any exercise, what happens is that your body will take the required amount of calorie that it needs to build up your body which could be around 70 calorie. That means you have 230 calorie remaining in your body. Your body will now convert the rest of the food to fat and deposit it on your body. Or if you are the kind of person who drinks a lot of beer or carbonated drinks like coca-cola, what you do not know is that these drinks contain a high level of sugar and when you consume a lot of it, the sugar is been converted into fat and deposited on your body. That is how you get fatter. This happens each time you take any carbohydrate food. The only way out is for you to either reduce the amount of calories you take in or involve yourself in some form of exercise to burn the remaining calorie in your body. When you burn more calorie than you take in, the result is that your body will start to burn the excess fat that you have on your body to convert them to energy for the body's use. That is how you lose weight.

2. Fats and Oil – This is the one that most people who want to lose weight focus on most but funny enough, we do not consume more of it. Fats and oil also produce fat but like I said, we only consume only a tiny percentage of it. I mean can you drink a bottle of palm oil or can you sit down and eat a bowl of butter? I guess the answer is no. Basically; the only place where

we get the highest amount of fat is in animal meat.

3. Protein – Proteins are foods like fish, meat , eggs, beans family etc. They help the body to work very well and they help in increasing and maintaining the metabolism of the body. Proteins do not cause fat gain majorly because they are usually disposed by the body when they are in excess. Of course, there are some proteins like animal meat and eggs that contains some fats and oil which may cause fat gain when they are in excess but apart from that, the body disposes any excess protein in the body. The reason is that excess protein is harmful to the body. Therefore, the body uses different ways to get rid of it. For instance, if you eat the same quantity of rice and beans at different times and you are able to closely monitor your waste product in the toilet, you will discover that you may not go to the toilet at all when you eat rice but you may have to fill up the toilet when you eat beans. The reason is that your body absorbed all the carbohydrate (rice) including the excess calorie but it could not absorb the excess protein (beans) because it could be dangerous.

4. Vitamins and Minerals – These are majorly fruits and vegetables. Funny enough, people do not eat these as much as they should. The body needs a lot of these to rebuild tissues and help the body system to function well. This class of food do not convert to weight or fat in any way. In fact, they help you to burn fat.

So, how exactly is belly fat gained?

Of course belly fat is the same as the fat that is in your body. The only thing is that the fat around the belly is more pronounced and easily noticed than the other parts of the body.

Other things that lead to fat accumulation are bad habits like smoking or eating late at night or eating too much food at a time.

For instance, when you eat late at night, your body will not be able to digest it properly and it will simply convert it to fat and deposit it on your body.

Another factor that leads to belly fat is what is known as baby fat which is the fat that women gather when they are pregnant. Funny enough, most women do not know how to dispose it after giving birth and it gets bigger with each baby they give birth to.

If your problem is that of baby fat (especially if you are a nursing mother), make sure you visit the download page at http://healthylivingguy.com/bellyfat/downloadpagexyz.htm so that you can do the exact exercise technique needed to get rid of this type of belly fat.

So, since you now know how belly fat is gained, how do you now remove it?

I have a 3 – step approach to doing this and it is contained in the coming chapters.

NOTE – If you do not have much body fat but you have belly fat, you need to focus majorly on step 3. You may skip steps 1 and 2.

The 3 Powerful Steps To Getting Rid Of Belly Fat as Fast as Possible

There is a saying that says “if you discovered that you have dug yourself into a hole, then STOP digging”

What this means is that if you discovered that you have put yourself into some certain problems due to some actions that you have been taking, then the first step is to STOP taking those actions.

The belly fat that you want to get rid of did not get there in a single day. It was deposited in your tummy little by little. Since you have decided to get rid of it, the first obvious thing you have to do is to stop doing the things that is causing your body to deposit those fats.

And that brings us to my 3 step system to getting rid of belly fat within 30 days.

The steps are:

1. Replace your diet with fat burning foods. 2. Change your eating habits

3. Start doing fat burning and tummy tucking exercises

Believe me, that is all you have to do. The question now is how do you do it?

Let's check out the next page.

Replace Your Diet With Fat Burning Foods.

Since you now understand how belly fat is created from the types of food you eat, your major aim right now is to eat less of the foods that create more fat in your body and eat more of the foods that do not.

This would leave us with a list like this:

1. Tea (especially Green Tea) by tea, I don't mean bottled tea like Bournvita, Milo etc. This is processed. You have to drink tea the original way... by soaking a tea bag( Lipton) into a cup of hot water. Drinking a maximum of 4 cups a day will mean you burn 266 calories more than those who don't drink tea. DAILY, I must add. Why is this so? Because tea contains Catecins which suppresses the need to eat constantly. So get to drinking more tea today! Also, do not use sugar when drinking tea. You can use honey instead and some powdered milk. Don't use the normal vapourized milk that contains a lot of sugar.

2. Leafy Green Vegetables The health benefits of eating vegetables has been preached to you from every corner of the earth. Vegetables are low in calories and contain plenty of fiber which fills you up. Some of the vegetables you should be eating daily include spinach, cabbage, and more. Train yourself to eating these greens!

3. Eggs A little known fact: Eating eggs for breakfast will help you lose more weight than when you eat any sort of bread. Bonus fact: It has vitamin B12 that helps speed up your metabolism rate.

Remember to eat your eggs whole, i.e with the Yolk because the Yolk contains the most nutritious and healthy part of egg. At least 3 eggs per day will do a lot for you.

4. Fish Question: Do you know which calories does your body burn more? (a) Carbs (b) fats (c) proteins Answer is (c) proteins Fish are chock full of protein and Omega 3s. The best types of fish you should eat are Sardine, Salmon, Trout, Tilapia, Mackerel, Whitefish and the likes.

5. Fruits – You can eat carrots, pineapples, pawpaw, orange, water melon etc. These fruits fill you up fast and help you not to fill hungry and since they do not produce any amount of fat, you are able to burn more calories and reduce your body fat.

6. Bananas – I had to mention this one separately because it is a fruit you have to fall in love with. Eating bananas is going to help your body in a lot of ways apart from helping you to avoid fat gain.

Of course, all these do not mean this would be only the foods that you will be eating. You will still be taking some carbohydrates but in small quantities.

By the time you are able to embrace step 3, you may increase your carbohydrate intake a little bit after you have been able to put off the previous body fat.

STEP 2 – Change Your Eating Habits.

I know you might be saying to yourself that is this not a whole lot of work? Believe me. It isn't. All you have to do is to get used to it. That is all.

And these are the right things to do anyway.

Healthy Food habits that "Fool" Your Body Into Feeling Less Hungry Because of the Trick

for Boosting Your Brain’s Supply of the "Satisfaction" Hormone!

1. Drink at least eight 8-ounce glasses of water and a maximum of twelve glasses of water everyday. Not only does drinking plenty water combat constipation (i.e. aids the easy pass out of waste products from the body), it allows you to distinguish between hunger and thirst, because many times your body may signal that it wants more food, when it really needs water. It also helps to keep you feeling full. Dehydration can slow fat loss.

Your goal should be to drink water like a fish. So how do you drink so much as a busy person? (a) Always carry a bottle of water everywhere you go. (b) Drink a glass of water first thing when you wake up in the morning, drink a glass of water again 30 minutes before each meal and another after each meal bringing it to a nice total of eleven glasses of water.

2. Eat slowly, chewing all foods properly. Do you gulp down your food in a hurry or eat on-the-run? Do you heap mounds of food on your plate? Do you put another bite into your mouth before finishing the last one? These eating styles

lead to two common problems that cause weight gain; eating too much, too fast.

It has been scientifically proven that eating in this way reduces the amount of food consumed, thus fewer calories released to the body. This is because physiologically, it takes about 20 minutes before your brain receives the "full"

signal from your stomach and intestines that it has been fed and to turn off the

hunger signals.. Consequently, if you quickly eat a lot of food, by the time this

signal reaches your brain, you.re overstuffed and uncomfortable.

3. Avoid anxiety and worry at meal times, since they unconsciously cause one

to consume more food.

4. Always carry snacks everywhere you go and keep snacks within reach in

the workplace else you would find yourself snacking on the wrong foods .

Snacks here does not refer to junks. It means foods that are handy like fruits. Fruits are ideal such as oranges, garden egg, tangerines, banana e.t.c. Nuts e.g. walnuts (source of good fat), vegetables e.g. carrots, cucumber e.t.c.

6. Eat more veggies (vegetables) as the clock ticks, If you want to really lean out, increase your vegetable intake and decrease your starch intake every meal past 4:00pm.

More vegetables, less starch. Cut the starch out at the last meal by 7 p.m.

The timing of eating veggies in the evening is ideal to help your body detoxify and restore alkalinity while you snooze away at night.

This can make for greater fat-burning.

7. You can use junk-food as fuel as well once a week preferably on

Saturdays.

I call this a free meal. Eat whatever you want in small portions...just be SURE to eat it before 3:00pm and to drink a lot of water, and to consume a salad with the meal.

The salad is important!

So, a salad and a burger, or pizza, or whatever. It will be okay. You should enjoy

your meals, and these foods are a part of the spectrum of tasty foods.

If you really want to make your junk-food meal almost "good for you", consume it 45 minutes after a heavy workout.

The carbohydrate and sugars in the meal will be used for repair and glycogen

restoration, and the calories are less damaging given the fact you just exercised heavily.

If you’re going to eat these foods, this is the best time to do it. It’s a little reward

once a week (no more) for eating clean and working hard.

If you’re ready to have your cake and eat it too, learn the "when" of eating as well as the "what". Your waistline will thank you.

Step 3- Fat Burning and Tummy Tucking Exercise

Exercise!

This is the ONE word that people who want to lose weight do not want to hear.

And that is why a lot of people have wasted their money buying useless weight loss teas, drugs, diet cokes etc.

Exercise is needed to burn excess body fat. Simple!

Exercise is also needed in order to tone the muscles of your tummy to give you a flat and good looking stomach.

I said that because there are a lot of people out there who do not have excess belly fat but their stomach looks flabby and ugly.

The exercises I am about to introduce you to are powerful and you do not need to go to a gym to do them.

These exercises are GUARANTEED to burn the fat right out of your body and you do not have to spend a lot of time doing them.

As a matter of fact, the longest of these workouts is just 15 minutes. That means you can quickly go through it when you wake up in the morning.

I want to ask you for a FAVOUR at this stage.

The FAVOUR is not for me. It is for you.

Please and please, NEVER give in to the temptation to stop any of the workouts. Make sure you do all the workouts and complete them each day following the 30 day workout plan in this manual.

And to start with, you will need to watch some videos online that will show you how each of these exercises are been done.

Please, make sure you watch these VIDEOS before you try any of the exercises.

Okay, I am going to show you the exact workout plan starting from the next page.

The 30 Day Belly Fat Loss Workout Plan Without Going To The GYM.

Equipment needed

None. Just an open area like your living room or your lawn

Here are the 6 Exercises that are contained in this workout:

(Click on each of the exercises to watch the video that explains how each of them is been done. Note that you will need an internet connection for this)

Squat

Lunge

Push Up ( the push up may be done from the knees if you can’t do a regular pushup)

Squat Jump

Hop Scotch

Baby Burpee.

Warm up

Warm Up before the workout with 3-5 minutes of jumping jacks or jogging in place. Also, try and be FAST when doing these exercises. It about the intensity.

Workout A:

Squat: 25 reps or as many as possible before a rest is needed – whichever comes first.

Hop Scotch: 30 seconds of max effort.

Push Up: 25 reps or as many as possible before a rest is needed – which ever comes first.

Hop Scotch: 30 seconds of max effort.

Repeat cycle 4 – 8 rounds.

Workout B:

Baby Burpee: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout C:

Lunge: 15 reps each leg or as many as possible.

Hop Scotch: 30 seconds.

Push Up: 25 reps or as many as possible.

Hop Scotch: 30 seconds.

Repeat cycle 4 – 8 rounds.

Workout D:

Squat Jump: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout E:

Lunge: 10 reps each leg.

Baby Burpee: 10 reps.

Repeat 5 – 7 times.

Workout F:

Squat Jump: Max reps in 10 minutes. Rest as needed and keep track of the reps completed.

Try to beat rep count each time this workout comes up.

Workout G:

Tabata Intervals of the following:

Hop Scotch

Squat

Baby Burpee

Push Up

NOTE- A tabata is 20 seconds of one exercises (quick pace) followed by 10 seconds of rest. You should do this for each exercise for 4 minutes. Your entire workout will take 16 minutes.

Follow a 4 days on, one day off, 3 days on, one day off cycle as follows:

30 Day Workout Plan

Day 1. Workout A

Day 2. Workout B

Day 3. Workout C

Day 4. Workout D

Day 5. OFF

Day 6. Workout E

Day 7. Workout F

Day 8. Workout G

Day 9. OFF

Day 10. Workout A

Day 11. Workout B

Day 12. Workout C

Day 13. Workout D

Day 14. OFF

Day 15. Workout E

Day 16. Workout F

Day 17. Workout G

Day 18. OFF

Day 19. Workout A

Day 20. Workout B

Day 21. Workout C

Day 22. Workout D

Day 23. OFF

Day 24. Workout E

Day 25. Workout F

Day 26. Workout G

Day 27. OFF

Day 28. Workout A

Day 29. Workout B

Day 30. Workout C

NOTE: Never Give In To The Temptation To Pause or Stop Your Workouts. Fix your eyes on the end-result. Finish your workouts.

You might look at yourself after some few days of starting and it might look as if nothing is happening. That is a lie, you are dropping fat but you need to continue to get rid of more of it to the stage where everybody starts to comment on the changes taking place in your body.

The System Arranged For You In An Easy Step by Step 30 Days Program

What I have tried to do here is to help you arrange everything I have been saying into a sort of time table that will help you to easily know what to do and how to do it.

Let’s get this straight right now: diet is THE most important component of your fat loss journey. And while we’re being straight forward, I’m asking you to endure some hunger pangs for the next 30 days.

This is a crash course. This is all out war for 30 days on the blubber you’ve been hauling around. Let me ask you this, has what you’ve been currently doing brought you results?

If you answered no, then it’s time for something different. And radically different. I promise you, a little gnawing in your belly is going to go a lot farther toward your weight loss than any workout I can put together.

If you have set the goal to drop as much weight as possible in 30 days, be prepared to pay the price. No cheat days. No cheat meals. No cheat freakin’ tastes or bites of anything. It’s

ONLY 30 days!

Exercise some discipline and give it your all.

Eat lean meats, lots of fruits and vegetables, some nuts, and very limited amount of starchy carbohydrates and dairy.

And keep the carbs to post workout only. Sound tough? It’s not tough – you can do anything for 30 days.

Starting from day 1 to day 30, you should abstain totally from the following:

1. Carbonated drinks including so-called diet sodas

2. Junk foods (meat pies, suya, doughnut,Gala etc) 3. Beer or any other alcohol. 4. Smoking

5. Yogurt, Cheese or Daiaries

6. Juice drinks (E.g Chivita, 5Alive etc) 7. Bournvita and other cocoa drinks

8. sugar

The ONLY drinks you should actually be taking during these 30 days are:

1. Water 2. Unsweetened Tea (Lipton) 3. Coffee

What I mean is that those things should totally be out of the things you take. If anybody gives you any of them, simply say NO or collect it and give it to somebody else.

The next thing is that during these 30 days, you are going to be eating a lot of fruits. Believe me, eating fruits are great. When I started, it only took me 3 days to fall in love with it.

Here is a list of the fruits you would like to get:

1. Orange

2. pawpaw

3. pineapples

4. watermelon

5. carrot 6. banana

7. garden eggs

8. tangerines

9. Mango

10. Cashew

11. breadfruit

Of course, not all of them would be available all the time due to their seasons.

Next, you would also be eating a lot of vegetables too. Here are is a list of the few vegetables I know here.

1. Cabbage

2. Ugu (Pumpkin leaves) 3. Tete

4. Amunututu

5. Bitterleaf 6. waterleaf 7. and others

Next, you will also be drinking a lot of green tea too as well. I am talking about Lipton or Toptea or any other leaf tea that you have at your place.

Apart from these ones, you can also eat the normal foods that you eat in a small proportion of course. Resist the urge to binge on foods if you are the type.

Note that you are not allowed to eat a lot of food at once. You should break down your food to like 5-6 times in a day.

Also, watch out for rice, bread, baked foods, Indomie spaghetti and other starchy foods. Only take a very small amount of these.

So, here is how your daily routine for the 30 days would look like.

Here are the things you can have for Breakfast

Note that the purpose of the breakfast is to kick off your metabolism and help your body work in a way that helps your to burn fat.

When burning fat, the breakfast is the most important food.

1. Bread/Crackers and Tea ( you can add powdered milk and honey to your tea for breakfast. Notice that I did not say vapourized milk) Also, avoid bread with too much sugar.

2. Plantain

3. Indomie/Spaghetti and Egg (2-3 is enough) 4. rice and beans

5. Protein food and enough water 6. You can take pap too as well.

(NOTE – You are to take only a small quantity of rice, bread and Indomie where they appear above and do not take it consistently.)

For In betweens, you should have fruits. I already told you the fruits you can get. This is to help you to avoid adding more fat to the ones you already have. If you do not adhere to this, you may discover that you are not seeing any results.

For lunch and dinner, make sure that you have a lot of vegetables involved and make sure that you drink a lot of water throughout the whole day.

Your balanced diet for belly fat loss in short should be made up of this:

1. Tea

2. Fruits

3. Protein

4. Carbohydrates (In minimum quantity and not involving sugar and

5. Vegetables

6. Water

EXTRA TIP – If you are the kind of person who like been filled up, then you can do that with fruits, tea, vegetables or water. There is no way those ones would add to your fat.

When you wake up, be sure to drink a cup of water, eat a banana or any other solid fruit and exercise for the next 15-30 minutes depending on how many time you have. If you do not have enough time, you can break your exercise time into 2. you exercise for 15 minutes in the morning and 15 mins in the evening if it is convenient for you. The secret is to adjust yourself.

Eat breakfast as early as possible but make sure that it is not heavy.

Real Life Belly Fat Planout

1. Once I wake up early in the morning, I do my workout inside my room for 15 minutes. I should be sweating and breathing rapidly by the time I finished this.

2. As breakfast, I had Indomie, egg and water.

3. In the mid morning, I proceed to eat some pawpaw, Oranges, or garden egg as mid day snacks to keep the hunger away.

4. In the afternoon, I will take a small portion of Eba, Semovita, Amala or Fufu with a huge plate of vegetable soup with Intestines and fish.

5. During the evening, I ate carrot, banana and groundnut and drank water.

6. At exactly 5.30pm, I did some stomach tuck exercise for the next 7 minutes. I actually took a cup of Lipton and honey before starting this.

7. I took vegetables as supper and drank water. This was before 7.00pm

8. I felt like eating something around 8pm. So, I reached into the fridge to get some water melon to eat.

The main thing is that you should allow this way of healthy living to become what you do as your lifestyle.

If you apply all these for 30 day and you can't see any significant change that means your body fat is much and that means you should continue with the plan.

On the other hand, if you apply this and you are able to get a good looking belly after 30 days, that does not mean you should go back to your old habits. If you do, the belly would come back again in no time and it would even be a much tougher to get off.

The most important thing is that if you can adopt the exercise thing into your daily routine, it will become your habit and you will start to do it effortlessly. At this stage, your body will always be burning fat everyday and you will continue to remain lean and fit.

You can go back to eating your Suya and meatpie foods after you have gotten the fat off but that means you should be exercising as well so that you are burning off the calories that they come with.

CONCLUSION

There you have it.

As you can see, the whole essence of it all is for you to stop taking in more fat by cutting out all the sugar you have been taking, not eating late at night and feeding on vegetables and fruits instead.

You now start to burn the ones you have already accumulated by drinking tea and other fat burning foods and by EXERCISING.

You might look at this and be discouraged because you wanted a magic pill or garment that you can use and burn fat but if those kinds of pills really do work, don't you think that is what the celebrities who have a lot of money to spend would be using?

Instead, they use the exact kind of plan that I am giving out to you in this manual.

If you have questions, send them to exponentialsuccess@yahoo.com

I wish you success.

- Joe