FREE GUIDE TO LOSE WEIGHT QUICKLY
Hi there, Sara & I are going to be your new weight loss Guru of Lean!
Who are we?
We are a couple who have never had six pack abs in our entire lives! (Not even when we were 15)
However, through many years and trial and error we discovered a little formula that helped us lose weight quickly, and get that flat stomach that we always wanted.
This is the exact formula Sara & I use and is free to you!
"We hope You Enjoy it!"
One piece of advice
Do not read this guide and say that you will start implementing the methods tomorrow.
Get yourself psyched
To lose weight and start implementing the methods right away!
Trust us when we say… If you procrastinate you will forget about this and you will lose out.
Just because we are giving you this guide for free does not mean it has less value.
If you implement these methods you may end up with the body that you have always dreamed of. Maybe you can... "Get Back into Your Skinny Jeans"
Good Luck Our Friend!
JerDon & Sara Gibbs
OK so this guide will be direct and to the point…
We are Not going to have endless pages of filler, but we're going to show you steps that you can take to start losing weight quickly.
It does not matter if you are a man or a woman, obese or slightly overweight, old or young, tall or short…etc… So NO EXCUSES!
The CORE To Permanent Weight Loss
A balanced diet with less calories than you normally consume and a workout schedule to hit all body parts and Cardio to burn extra calories.
The best way to lose weight is to combine an exercise program with a diet program!
However, most people only do one or the other, usually not both together… Therefore, they are limiting their success.
Some tips to weight loss success
1. Make sure to sleep at least 8 hours a day
For some people 7 is fine but you should aim to get 8 or more hours of quality sleep a night. This has lots of benefits including speeding up your metabolism.
2. Drink More Water
You should consume at least half of your body weight (in pounds) in water. This has endless benefits for your body and believe it or not is necessary for a solid weight loss program. Therefore, if you weigh 120 lbs then you should drink a minimum of 60 oz's of water a day.
Dr. Robert O. & Shelley Young "Water experts" as well as many other doctors are saying
"A Gallon of water a day keeps the Doctor away!"
We actually set our target for a gallon of water a day! Try to drink a lot of water in the morning. Sipping A 32 oz cup of hot water in the morning works like a charm!
3. Think Positively
Not sure if you have ever read "The Secret" but in the book the author Rhonda Byrne talks about using positive imagery and a positive mental attitude to change your life (especially in regards to health, wealth, and love).
So in a notebook write down 5 reasons why you want to lose weight (How it will improve your life).
Add emotion to these reasons. Think about these reasons as inspiration. And most importantly think positively and tell yourself that you CAN lose weight quickly and easily.
4. Change Your Diet
We recommend eating a very balanced diet of 4-6 small meals a day with proteins, healthy fat, and healthy carbohydrates in every meal. Therefore, we recommend a serving of each type of food each meal.
NO JUNK FOOD! This means no soda, chips, cookies…etc!… On dieting days… However have ONE cheat day a week where you can have some junk food and even fast food. Also, multivitamins may be very beneficial to your diet program.
5. Workout
Make sure to work out at least 3 days a week, preferably with weights. We recommend keeping workouts under 45 minutes because that is the average amount of time it takes for your focus and effort to start waning. Also, your body is primed for weight loss when workouts are short but with high intensity.
OK so those are the 5 main tips that you need to know to lose weight.
Now let us give you a diet sample for a day, and a workout sample for a week… so that you can start implementing the methods right away.
Diet Sample -
This is just a sample diet and yours can vary but try to eat proteins, fats, and carb's at each meal.
Remember that you are on a diet… keep the portions small. Try to eat less calories than you typically do because this is how you will lose weight!
8:00 AM: Scrambled eggs (protein), oatmeal (carb's), multivitamins and sip that 32oz of hot water
11:30 AM: Half a turkey sandwich on whole wheat bread, bit of olive oil on turkey, water
2:00 PM: Half apple, walnuts, small amount of chicken breast, water
5:00 PM: Fruits, salad with vegetables and beans and water
8:00 PM: Protein shake or milk, half a fruit. If you like Bananas? They are great to help you sleep
OK so hopefully that gives you an example of a sample diet to follow !
Workout Week Sample -
Below is an example of a workout week… You can change the day’s around but just keep rest days between the workouts… The individual exercises do not matter much, as long as you try your best and keep it intense. The workouts should last between 30-45 minutes.
Monday: Chest, shoulders, triceps
Tuesday: Rest or Cardio
Wednesday: Legs
Thursday: Rest or Cardio
Friday: Back and Biceps
Saturday: Rest
Sunday: Cardio (distance run)
Now that we have laid the foundation for a solid diet and workout schedule, remember these are the core of your program'
Now we are going to let you in on a few of our personal weight loss secrets…
Sara & I implement these whenever we feel that we are getting out of shape…
1. Detox or Colon Cleanse *Consult your physician before beginning any detoxing program!
This is a great way to lose pounds of waste in your body through a simple detox or cleanser. They are generally not to expensive, however just make sure that you get one that is high quality.
You generally do this for a week or two.
2. Fasting *Consult your physician before beginning any fasting program!
Fasting is a great way to lose weight and get rid of waste -
We will go into more details on this at another time!
3. Natural Diet
Every few months… We will go a week where we only eat a natural vegetable and fruit diet. We keep everything raw and just eat endless fruits and vegetables. This is a really good method but will probably only work if you love some fruits and vegetables.
4. Cheat Day
Whenever we are getting lazy, we give ourselves a cheat day
(Never more than once a week) On this cheat day we let our selves eat whatever we want within reason. This does a great job getting rid of cravings for a week until our next cheat day.
5. Most Importantly
Always be willing to try something new. Sara & I are always trying out different diets to see which ones work the best for short term, and which ones are the best for long term. Therefore, we will say that there is no ONE right or wrong way to lose weight. There are usually multiple ways you can use to lose weight!
Do what brings you results…
OK so that is pretty much it!
So hopefully you have learned a little bit about weight loss and enjoyed this... Free Guide To Lose Weight Quickly.
Remember to follow those 5 crucial weight loss tips and test out our
diet/workout program for at least a week before deciding that it does or does not work for you.
TAKE ACTION! NOW!
Jerdon & Sara Gibbs
Legal Disclaimer: The information we provide is in no way intended as medical advice. You should consult your physician before beginning this program as you would with any exercise and nutrition program. Also, by reading this you are agreeing to accept full responsibility for your actions. Therefore, we are not held responsible for any injury or illness as a result of the use or misuse of this guide. There is no guarantee that you will lose weight. This guide is an example of our personal views and experiences. You have the right to share this Info with your family and friends, however you may not change the guide in any way, nor may you sell this guide.
Hi there, Sara & I are going to be your new weight loss Guru of Lean!
Who are we?
However, through many years and trial and error we discovered a little formula that helped us lose weight quickly, and get that flat stomach that we always wanted.
This is the exact formula Sara & I use and is free to you!
"We hope You Enjoy it!"
One piece of advice
Do not read this guide and say that you will start implementing the methods tomorrow.
Get yourself psyched
To lose weight and start implementing the methods right away!
Trust us when we say… If you procrastinate you will forget about this and you will lose out.
Just because we are giving you this guide for free does not mean it has less value.
If you implement these methods you may end up with the body that you have always dreamed of. Maybe you can... "Get Back into Your Skinny Jeans"
Good Luck Our Friend!
JerDon & Sara Gibbs
OK so this guide will be direct and to the point…
We are Not going to have endless pages of filler, but we're going to show you steps that you can take to start losing weight quickly.
It does not matter if you are a man or a woman, obese or slightly overweight, old or young, tall or short…etc… So NO EXCUSES!
The CORE To Permanent Weight Loss
A balanced diet with less calories than you normally consume and a workout schedule to hit all body parts and Cardio to burn extra calories.
The best way to lose weight is to combine an exercise program with a diet program!
However, most people only do one or the other, usually not both together… Therefore, they are limiting their success.
Some tips to weight loss success
1. Make sure to sleep at least 8 hours a day
For some people 7 is fine but you should aim to get 8 or more hours of quality sleep a night. This has lots of benefits including speeding up your metabolism.
2. Drink More Water
You should consume at least half of your body weight (in pounds) in water. This has endless benefits for your body and believe it or not is necessary for a solid weight loss program. Therefore, if you weigh 120 lbs then you should drink a minimum of 60 oz's of water a day.
Dr. Robert O. & Shelley Young "Water experts" as well as many other doctors are saying"A Gallon of water a day keeps the Doctor away!"
We actually set our target for a gallon of water a day! Try to drink a lot of water in the morning. Sipping A 32 oz cup of hot water in the morning works like a charm!
3. Think Positively
Not sure if you have ever read "The Secret" but in the book the author Rhonda Byrne talks about using positive imagery and a positive mental attitude to change your life (especially in regards to health, wealth, and love).
So in a notebook write down 5 reasons why you want to lose weight (How it will improve your life).
Add emotion to these reasons. Think about these reasons as inspiration. And most importantly think positively and tell yourself that you CAN lose weight quickly and easily.
4. Change Your Diet
We recommend eating a very balanced diet of 4-6 small meals a day with proteins, healthy fat, and healthy carbohydrates in every meal. Therefore, we recommend a serving of each type of food each meal.
NO JUNK FOOD! This means no soda, chips, cookies…etc!… On dieting days… However have ONE cheat day a week where you can have some junk food and even fast food. Also, multivitamins may be very beneficial to your diet program.
5. Workout
Make sure to work out at least 3 days a week, preferably with weights. We recommend keeping workouts under 45 minutes because that is the average amount of time it takes for your focus and effort to start waning. Also, your body is primed for weight loss when workouts are short but with high intensity.
OK so those are the 5 main tips that you need to know to lose weight.
Now let us give you a diet sample for a day, and a workout sample for a week… so that you can start implementing the methods right away.
Diet Sample -
This is just a sample diet and yours can vary but try to eat proteins, fats, and carb's at each meal.
Remember that you are on a diet… keep the portions small. Try to eat less calories than you typically do because this is how you will lose weight!
8:00 AM: Scrambled eggs (protein), oatmeal (carb's), multivitamins and sip that 32oz of hot water
11:30 AM: Half a turkey sandwich on whole wheat bread, bit of olive oil on turkey, water
2:00 PM: Half apple, walnuts, small amount of chicken breast, water
5:00 PM: Fruits, salad with vegetables and beans and water
8:00 PM: Protein shake or milk, half a fruit. If you like Bananas? They are great to help you sleep
OK so hopefully that gives you an example of a sample diet to follow !
Workout Week Sample -
Below is an example of a workout week… You can change the day’s around but just keep rest days between the workouts… The individual exercises do not matter much, as long as you try your best and keep it intense. The workouts should last between 30-45 minutes.
Monday: Chest, shoulders, triceps
Tuesday: Rest or Cardio
Wednesday: Legs
Thursday: Rest or Cardio
Friday: Back and Biceps
Saturday: Rest
Sunday: Cardio (distance run)
Now that we have laid the foundation for a solid diet and workout schedule, remember these are the core of your program'
Now we are going to let you in on a few of our personal weight loss secrets…
Sara & I implement these whenever we feel that we are getting out of shape…
1. Detox or Colon Cleanse *Consult your physician before beginning any detoxing program!
This is a great way to lose pounds of waste in your body through a simple detox or cleanser. They are generally not to expensive, however just make sure that you get one that is high quality.
You generally do this for a week or two.
2. Fasting *Consult your physician before beginning any fasting program!
Fasting is a great way to lose weight and get rid of waste -
We will go into more details on this at another time!
3. Natural Diet
Every few months… We will go a week where we only eat a natural vegetable and fruit diet. We keep everything raw and just eat endless fruits and vegetables. This is a really good method but will probably only work if you love some fruits and vegetables.
4. Cheat Day
Whenever we are getting lazy, we give ourselves a cheat day
(Never more than once a week) On this cheat day we let our selves eat whatever we want within reason. This does a great job getting rid of cravings for a week until our next cheat day.
5. Most Importantly
Always be willing to try something new. Sara & I are always trying out different diets to see which ones work the best for short term, and which ones are the best for long term. Therefore, we will say that there is no ONE right or wrong way to lose weight. There are usually multiple ways you can use to lose weight!
Do what brings you results…
OK so that is pretty much it!
So hopefully you have learned a little bit about weight loss and enjoyed this... Free Guide To Lose Weight Quickly.
Remember to follow those 5 crucial weight loss tips and test out our
diet/workout program for at least a week before deciding that it does or does not work for you.
TAKE ACTION! NOW!
Good Luck and Thanks For Reading
And always remember this!
"If you are asked to join a parade, don't march behind the elephants"
Legal Disclaimer: The information we provide is in no way intended as medical advice. You should consult your physician before beginning this program as you would with any exercise and nutrition program. Also, by reading this you are agreeing to accept full responsibility for your actions. Therefore, we are not held responsible for any injury or illness as a result of the use or misuse of this guide. There is no guarantee that you will lose weight. This guide is an example of our personal views and experiences. You have the right to share this Info with your family and friends, however you may not change the guide in any way, nor may you sell this guide.
