Knowledgebase : General Questions

Are You Making Low-Carb Mistakes?

For those of you who just want to avoid the mistakes and pitfalls of low carb approaches so you can instantly increase the fruits of your low carb efforts, here’s your answer.

10 Low Carb Mistakes That Could Be Sabotaging Your Results:

  1. Skipping exercise: Many people think that just becuase they are on a diet or going low carb that they don’t need to exercise. The truth is it just doesn't work that way. The low carb diet sets up the right environment in your body for the exercise to do get you the fat burning results you are looking for.

Extra Tip: Be careful you don’t over do it. Getting in Four to five hours a week of intense exercise is more than enough when you combine it with cutting carbs. If you do anymore than this you could actually start doing more harm than good.

  1. Not getting enough fiber: People get so caught up in counting carbs and protein; they forget the most important thing is to keep their system regular. The key to doing that is: fiber. Eat lots of green vegetables (at every meal if you can). This also helps with vital nutrients and will help you stay full longer.
  1. Not drinking enough water and consuming too much alcohol : Think of water as the catalyst that makes everything else on a low carb plan work properly and run smoothly. Always consume at least 50% of your total body weight in ounces of filtered water each day.

Extra tip: Always have a water bottle nearby. If you don't have it in front of you or close by most people will forget to drink enough water.

Also, if you’re drinking socially a couple nights a week it will just destroy the hormonal effect you’re trying to create from healthy depleting of carbs. Save the booze for your "Cheat Days" and special occasions if your goal is to burn the most fat possible.

  1. Using nut butters or nuts: Portion control is the key here. It is so easy to go through half a can of nuts  before you realize it. Instead you want to try just having 10 to 12 as a serving size. Also, a lot of peanut butters have unhealthy fillers, hidden sugars, and there are just too many calories packed inside to be helpful. Nuts are great for you and they’re a healthy snack, but it's better to avoid them when you want to cut carbs.

Extra Tip: Use fish oils like super concentrated krill oil instead.  I recommend at least 10 grams a day when using the low carb system.

  1. Eating Fake low carb or no-carb foods. Most of the time these fake foods contain sugar alcohols, which will have an impact on your blood glucose and insulin. The main idea of using a low carb plan is to keep blood glucose and insulin low, so consuming these low carb quick fixes wrecks everything you are trying to accomplish in the first place. Don't get us started about the chemicals they lace this crap with, trust us it gets even worse when you add that in.
  1. Drinking too much dairy or milk: While there are a few exceptions to this rule, most of the time milk and dairy have too many hidden sugars. Also, most of them are not even a great protein source (unless it’s cottage cheese or Greek yogurt). So ditch the milk products until you add carb back into your plan. You can always supplement with a low cost calcium lactate supplement if you need to. You can still have a couple servings of dairy daily (and you should) but use cottage cheese, small amounts of low fat cheese, or Greek yogurt.
  1. Using protein powder over eating real food: Protein powder has it’s place, but nothing processed will ever take the place of real food. Only use protein powder as a back up a couple times a day if necessary, but try for 3 to 4 meals a day to be real food. This will keep you full, keep your metabolic rate in the zone (from digestion and heat) and provide you access to the necessary vitamins and minerals.
  2. Improper supplement use: People are always looking to use things like fat burners or metabolic enhancers instead of what’s actually necessary. Again, nothing will replace real food when low carb dieting, but specific supplements are crucial.

    Low carb programs will deplete your body of specific nutrients like sodium, potassium, and magnesium. So it makes sense to use things like vitamins, minerals, and electrolytes to keep your body healthy while you use an aggressive approach.

  3. Abusing your Cheat Meals: It seems like most people either binge and cheat too much OR don’t cheat at all. This either crushes the hormonal response or creates a ton of fat spillover. When you stuff yourself during a cheat meal, you end up starting over from ground zero. On the other hand, if you don’t cheat about every 7 days, your thyroid hormones get suppressed and leptin levels drop severely. Both of these situations you want to avoid.

  4. Failing to take a real diet break. This is why 95% (or more) of people gain all or more of their weight back when they lose it. It’s either extreme dieting or extreme binging and unhealthy eating. There’s a significant lack of balance.

    By adding in “diet” breaks for a couple weeks at a time, you set yourself up for long-term success. During a diet break you want to continue with a healthy lifestyle, but you can use a more balanced approach.

    A great example would be Monday thru Friday consume 4 or 5 balanced meals a day (6 if you’re advanced) while avoiding starches after 6pm.

    You also should incorporate a traditional strategic cheat day on the weekend. Then maybe depleting (under 25 grams of impact carbs) one day of the week just to maintain your desired weight.

    In fact, we've had success stories form personal clients and friends who continue to lose 2 or 3 pounds a week with this approach when maintaining a good exercise routine.

    What does this accomplish? It gives you a better foundation and sets you up for a lifestyle of healthy eating instead of being stuck in the Yo-Yo syndrome all the time.

So there you have it. The 10 most common mistakes we see people make when they try to monitor carb intake for fat loss.

You print this list out so you will have it handy to refer to. I guarantee this will make a huge difference in your results with any low carb system. 

Thank you for your time!

- Customer Support Staff

Are any of your programs available in other languages?

All of us at Get Lean In 12 are constantly working towards bringing our customers the best health and fitness assistance possible. Our development team is hard at work every day improving the programs we offer and creating new systems to help with your weight loss and fat burning goals. 

This year we were happy to release some amazing new systems as well as new additions to our flagship 7 Day Abs and 4 Cycle Solution systems. 

One of the questions we get asked quite often is: Can I get your program in my native language?

We have subscribers from all over the world who look to us for weight training and fitness tips. From Australia and New Zealand, China, India, Canada, Mexico and even Russia. 

Translation of our programs into other languages had been a goal for some time now. 

Well we are happy to announce that for the first time ever, our 7 Day Ab Targeted Solution is now available in Spanish!

You can check out the program offer by using the following link: http://abdominalesen7dias.com

We also have the same team working on translating our other programs into Spanish as well, and will notify everyone via our mailing list as they are completed. 

The other great news is we now have a second team beginning the process of releasing 7 Day Abs in German. This will also be announced by email to our loyal subscribers first so you will have access to any promotions or pre-release offers first. 

If you are not on our mailing list yet send us a message to: responses@getleanin12.com to sign up for tons of free health and fitness information. 

That's all for now, keep checking for other language and release updates!

Thanks...

- Customer Support Staff

Do you have Specific Nutrient Percentages Based on Weight and Body Mass? 

Here are basic guidelines you can follow for Baseline Days:

Carbs = 50%
Protein = 40%
Fats = 10%

Limit fat intake while eating Starches or Fruits. Why?

After consuming carbs, anything present in the bloodstream has a much greater likelihood of being shuttled into the cell because you’ve just spiked insulin – your body’s primary storage hormone.

So if you eat fat with your carbs when insulin levels are elevated, it’s more than likely to result in being stored as fat.

By keeping fat intake a little lower in meals that contain starches and/or fruits you’ll avoid insulin AND fatty acids being present together in the blood stream.

Remember, high glycemic carbs + fat = potential fat storage.

A good rule of thumb for combinations is:

  • Protein + Carbs (limit fats to under 10 grams)

  • Protein + Fat (limit carbs to under 10 grams)

Here are basic guidelines you can follow for Deplete days:

Carbs = 15%
Protein = 50%
Fats = 35%  

 

Deplete Day Benefits:


1. It's one of the fastest ways to drain the body of carbohydrate stores and/or muscle glycogen.
2. Depleting shuts off the body's dependence on sugars. Think of it as Fixing your broken metabolism.
3. Depleting helps lower insulin and stabilize blood sugar for faster fat loss.
4. Primes your muscles and hormones to “want” and “need” more carbs as you alternate back and forth with baseline days and living everyday life.

Hopefully using these tips will help you progress with the nutrition program. If you have more questions you can check out the 4 Cycle Solution for more in depth information. Here is the link to use: 4 Cycle Solution

Enjoy!

 

- Customer Support Staff 

 

 

Eat Carbs the Night Before HIRT workouts?  Or Should you just Stay with Post Workout?

 

We have many members of our community who have been following us for some time now. Almost all of those people know that we are big supporter of the idea that it's not only what you eat, but when you eat it that matters

Food timing can have a huge impact on how your body uses the food you are feeding yourself. Because of this we get many questions about the best times to eat certain foods and if making small changes in what types of foods you eat later in the day can make a difference. 

So here is one of the main questions that we get from our clients: 

Is it ok to eat Carbs at night before an intense workout such as the H.I.R.T. protocol?

Like most questions we get, the first response is "It depends on what your current health and fitness goals are"

Here are the two categories most of the community with fall into and the answers for each group of people.

1. If your goal is over 15 pounds of fat loss -

When your objective is rapid fat loss of more than 15 pounds you want to do everything possible to reduce things that can slow your metabolism down. So eating at night is not something we recommend. If you're still trying to burn/lose significant amounts of fat, stick to consuming your Carbs post workout. This will allow your body to use a large portion of the Carbs a fuel to replace what you used up during the workout and give your body the nutrients it needs to keep going.

2. If your goal is Muscle gain or maintenance - 

If you're attempting to gain some lean muscle, and maintain the weight loss you have already achieved. Or if you have less than 15 pounds to lose and want to begin building a solid muscle foundation to work with. Then eating Carbs the night before an aggressive workout would be a great approach. Your body needs those Carbs to use as building blocks to create new lean muscles and this timing gives your body a great jump start. 

There could be other situations that you have to account for but the majority of people will be able to apply one of the two above choices. 

If you are interested in learning more about the exercise protocols used for high intensity workout then please check out the related article on Exercise Intervals, please visit our blogsite for many more answers to your health and fitness questions

Thanks and enjoy!

- Customer Support Staff

Basic Tips for FF Desserts and Cheat Day Meals
 
For anyone who has gone through the 4 Cycle Solution program or who has completed a cycle, Cheat days are something they look forward to and plan for each week. 
 
Many people who are just starting out or reading the guides for the first time, the cheat day or free food dessert concept raises a number of questions. To try and simplify this part of the program and simplify things for you, we have created this article to provide some helpful tips.
 
 Tips:
  1. Determine your current weight loss goals. Once you have that goal in mind, you can adjust your cheat meals and dessert choices accordingly. If you have over 20 pounds to lose, consume 2 or 3 clean meals and ONE cheat meal that contains your favorite cheat food with a small piece of dessert. If you have under 20 pounds to lose, then you have use the whole day to consume more carbs and get a break from the strict meal plans. 
  2. Make sure that you have a dessert on your cheat day even if you have a lot of weight to lose. This is done for a specific reason and will help prevent any temptations to binge or go off the program.
  3. Increase your water intake the day after your cheat day, so you can flush your system and reduce the water weight quickly.
  4. Do your best to choose clean foods even on your cheat meals. So avoid artificial sweeteners, HFCS, and processed foods. Having fresh made desserts or from a local bakery or sweet shop is always best. Cheesecake, ice cream, baked goods and chocolate are some good options. 
  5. If you can, try to get in a very good, intense workout sometime that day. It will help your body burn the extra sugars and maintain your current progress.
 
Shaun has spent a lot of time providing these guidelines, but the rules are quite flexible. So take this time to relax a bit and to enjoy the fact that you have made it to another cheat meal, and have stuck to the Cycles meal plans. 
 
We hope this helps you get the most out of your cheat days and FF desserts. 

- Customer Support Staff

 

Can I just keep repeating the Cycle 1 plan over and over again?

That is a great question .

Many people have seen amazing weight loss results in the first 7 days of our program that they just want to keep using the week 1 plan again and again.

Our community members have found that staying on the Cycle 1 plan for too long can cause more problems that good. You body can only do that intense carb depletion for so long before it goes into survival mode and you start storing fat.

The 4 Cycle plan is designed to keep your body in a constant a weight loss state by not allowing it to adapt. This means it will continue to burn the fat and will avoid triggering any fat storing signals. 

If you still feel that your body can handle doing cycle 1 a second time then you can try it out. Just be sure to keep a close eye on how your body responds each day, and make sure you are not getting any negative side effect. We usually recommend that everyone complete the entire 4 Cycle program at least once before repeating any of the cycles again. 

One final note on the Cycle 1 program. We strongly suggest that you only repeat this cycle 2-3 times a year. Once you complete the 4 Cycle Solution system you will have a very good idea of how to create a lifestyle plan to keep you burning fat and maintain the results you have achieved on the system. 

If you have questions along the way or need further assistance our Customer Support Team is always ready and willing to help you. Feel free to contact them anytime at: support@getleanin12.com

Thank you and Enjoy!

- Customer support Staff

Can I order a physical copy of the program?

This is a question that we get from different members of our community for time to time. 

Currently we only offer our programs as digital downloads.

We have spent quite a bit of time and have had deep conversations about this question over the years.

He have decided that for now, digital access to our programs offers our customers the best overall value and service for the following 5 reasons:

  1.  Lightning Fast - This is the fastest way to get the information you need to start burning fat and feeling great. You have instant access to your purchase and don't have to wait for shipping. 
  2. Saves you money - We always try to offer our clients the most bang for their buck. This format allows us to provide much more value and content than we could with a printed version. 
  3. 24 hour access - You can load the program to any and all of your devices (even most phones) so you can always have the info with you. This allows you to make the best use of your time when learning the program.
  4. Help more people - We want to help as many people as possible. This delivery method lets us reach the maximum number of people and do so on a global scale.
  5. Give you more - By using a digital format we can use our resources to give back to the community with amazing customer support, bonus guides and the latest health and fitness information. 

"What if we still want a printed copy to refer to?"

Many of our clients have printed out a copy of the guides on their home printer or at a office center in black and white. That way they have a physical copy to make notes on and the digital copy as back up. This is really the best of both worlds.

We are constantly working on ways to improve and give you the best we have to offer. If we decide to come out with a physical version of any of our programs in the future our tribe members will have early access to it, so make sure you stay on our free newsletter list and stay up to date with Get Lean In 12.

If you have further questions or need anything else feel free to contact our support team at: support@getleanin12.com

Enjoy!

- Customer Support Staff

 

Can I use these programs if I can't tolerate Intense Exercises?

One of the amazing things about the program Shaun has created is how almost anyone can adapt the system to work for them.

Most workouts you find will just give you how many repetitions you should do for a specific exercise and how many time you will repeat that series of exercises or how many sets you will do. This might work for someone who is already fit or have a background in working out. For anyone outside of these two narrow categories they may find themselves unable to complete the workout how it was meant to be used.

What Shaun has done to help many more people accomplish their current health and nutrition goals is to give you a new way to define your daily workout protocols.

He gives you systems that are based on timing and intensity levels, so you have full control over both of these variables. Also included is an intensity range (1-5), so you can still match the intensity level described but what that means is different for each person based on your personal health condition.

So for example if you have two different people using the program and they are both told to use an intensity level of 4 on the cardio protocol. here is how they will both be following the plan:

1. 25 yr old female who works out 5 days a week and is looking to lose the last 5 pounds. The intensity level of 4 could mean sprinting all out for 30 seconds following by fast walking for 60 seconds. Repeat 5 times. This intensity level will give the client what they need to boost her metabolism and start to burn those last extra pounds.

2. 55 yr old male who has over 25 pounds to lose and has very little weekly exercise experience. The level 4 intensity level for this client would be just enough exertion to push them out of their comfort zone. So using a stationary/recumbent bike or an elliptical machine for the same time frame and resting in between would be what is needed. 

Both examples would be pushing themselves slightly out of their comfort zones, but we don't want anyone passing out, throwing up or getting injured. The goal is to get you to slowly increase your stamina and endurance and that can be done at any intensity level. You would be surprised at how you can push yourself more than you normally do. If you don't do this, then you could end up like those people you see in the gym every week plodding along on treadmills for months or years and never looking any different.

We always suggest you check with your personal health care provider if you have specific health concerns. 

For more video exercises, please visit our Get Lean In 12 Youtube Channel. You can also check out our 8 week diet and nutrition system to get a complete system to use: 

4 Cycle Fat Loss Solution: http://www.4cyclefatloss.com/special/4cs.php

Enjoy!

- Customer Support Staff

 

While 4 Cycle Solution is not a vegetarian product, you can tweak the plan to work for you.

There are actually a couple of sections in the program for vegans and vegetarians.

The first one is on page 21 (page 22 on the PDF) on the Week 1 - 7 Day Carb Depletion Nutrition Manual.

The second one is on page 29 (page 30 on the PDF) in the Weeks 2-4 - Macro-Patterning Nutrition Manual.

It may take a little more effort, but there are more and more substitutions coming out for animal proteins every day. With some slight adjustments you can benefit from the amazing information contained in the 4 Cycle Solution too.

- Customer Support Staff

Rice is a staple for many diets and is used around the world as a starch source.

So the question comes up:

Can you eat rice while on our programs?

Happily, the answer is yes you can.

In fact white rice is one of the best sources of starches you can eat, but more on that a little later. Here are some tips on how to consume starches and carbs while still maximizing your weight loss first.

  1.        Do not eat your starch by itself. Remember this will spike your blood sugar more than other foods, so you want to combine it with a lean carb.
  2.        If you are going to limit your starch intake, only do so for a specific amount of time. This is prevent you from losing your lean muscle tissue or having your metabolism slow down too much.
  3.        The fewer ingredients you use with your starches the better. So steam your rice and bake your potatoes.

So why is white rice one of the best starch options for your body? Well many times the pure Amylopectin found in white starches like potatoes and rice is less problematic than a starch containing gluten or Lectins that you would find in whole grian/whole wheat foods.  

Here are some of the best starch choices for your meals (yes including white rice):

-          Tubers: Sweet potatoes, Potatoes

-          Squash: acorn or butternut

-          Different types of Rice

-          Gluten free oats

-          Fruit

With rice you want to make sure you are consuming them on your carb up days or free food/cheat meals. You can also have them as part of your post workout meals to get the fuel to your muscles instead of storing it as fat.

We hope this helps you with your meal plans and gives you something to look forward to as you continue on your path towards reaching your health and fitness goals.

- Customer Support Staff

Can you switch up your cheat days?

 

This question comes up a lot for those who have been using our programs for a while.

The simple answer is yes you can. You don’t have to over analyze the adjustment, but here are some things to consider when adjusting you cheat days.

You can substitute or swap around your Macro-Patterning days whenever you want, but it is usually best to plan your Cheat Days after a Deplete or Carb Down day. Doing so will allow your body to use the majority of the extra carbs you eat on your Cheat Day, instead of storing it as fat.

You can read more on cheat days in both the Cycle 2 and Cycle 3 Nutrition guides found in the 4 Cycle Solution program. If you don’t have yet, you can check it out by following this link: http://www.4cyclefatloss.com/special/4cs.php

You can also get more Cheat Day tips in the 14 Day Rapid Fat Loss system’s bonus guide “14-sneaky-fat-loss-tricks”. Here is the link to this system as well: http://www.14dayrapidfatlossplan.com

Now many people have also asked what to do if you do too many Cheat Days in a row and fall off the plan? This can happen to anyone, life and emergency situations can affect everyone. So if you find yourself in this situation, don’t panic. Just remember that you can get right back on track, just as quick as you got off.

The best advice we have is to use 3 or 4 deplete or carb down days to reset your body and then restart from where you left off in the program. Remember that consistency is the key, so get back on a healthy routine and you will be fine.

So there you have it, the best way to reward yourself, give your body a break and enjoy your journey to reaching your health and fitness goals!

- Customer Support Staff

Can you use Psyllium husks as a fiber source on your program?

While Psyllium husks are one way to boost your fiber intake it is not the best choice when it comes to choosing between fiber sources.

We encourage everyone on our systems to try and use green veggies and fruits and berries as their main sources of fiber. This will give you the added benefit of nutrients and minerals as well. 

So yes you can use Psyllium husks on Deplete days, but only as a last resort. Remember having fiber in your daily diet is better than having no fiber at all. If you are going to use it, then make sure that you increase your water intake for that day to help your body use that type of fiber.

If you are not getting adequate fiber by eating enough veggies then you might also want to consider looking into adding a green supplement to your meal plans. Athletic Greens has a great choice for this, you can learn more about it by using the following link:

Limited time special Offer on Athletic Greens <---- Click Here

Here is to your continued success!

- Customer Support Staff

 

Common Fat Loss Myths and How to choose the best program for rapid Weight Loss

Everyone wants answers on how to reduce weight as quickly as possible. Sadly this causes many people to choose “overnight success” methods over and over again because they fail to reduce body fat.

The industry is flooded with many different weight loss reduction system that just don’t product results. Yet they are hyped in the media so much that people believe in them and eventually throw away loads of their hard earned cash.

If you are not sure how to reduce weight fast, pay close attention to the following tips:

Any legit weight loss program should include ways to give you the following 5 benefits –

  1. It should reduce insulin levels.
  2. Increase the levels of growth hormone – growth hormones improve metabolism and speed up the process of fat burning.
  3. Free Fatty Acids – Free fatty acids are released into the blood stream after performing high-intensity exercise and can be easily burned off after working out.
  4. Increase Brain Chemicals – many essential chemicals like endorphins are needed to keep the brain and body energized and focused to enhance body weight reduction.
  5. Effective fat burning – the program should effectively help in burning fat throughout the day.

The main problem with most methods is that they simply fail to address any of these fundamental requirements. They don’t reduce insulin levels, fail to promote the production of any growth hormones, lack introduction of free fatty acids to the blood stream, or do nothing to improve the secretion of essential brain chemicals and most importantly, do not maintain fat burning throughout the day.

"What can provide your body these positive qualities?"

You need a program that gives you meal plans to follow so you know exactly what is fueling your body. Also a workout system that can cut your exercise time in half and still boost your fat burning up to 300%.

If you are interested in these methods check out the following two programs:

14 Day Rapid Fat Loss Solution

4 Cycle Solution

Check them out and see for yourself what you can accomplish when you have a system to follow.

Enjoy!

- Customer Support Staff

Cycle 1 (7 Day Carb Depletion) workout routine example for beginners 

If you just purchased the 4 Cycle Solution and are looking at the program for the first time you may be feeling a little overwhelmed. You are not alone!

Many of our community members felt exactly the same way at first. They found that those feelings of uncertainty and fear quickly disappeared once they started the program and pushed past their fears. 

All of the workouts look complicated at first but once you start using them you will get comfortable quickly and will build your confidence with each week you complete. 

We wanted to give you a little extra help and show you a sample of how your first workout could look if you are new to this type of exercise or haven't done much weight lifting before. 

Let's take a look at Day 1 of the exercise plan for Cycle 1 of the program to help you get going.

Open the 7 Day Carb Depletion Exercise guide to page 13 and you will see the workout chart for Monday (Day 1).

 

The great thing about Shaun's program is that you can adapt it to your current physical condition by adjusting the intensity level. 

So if you look at the routine for day 1 you will see that it consists of exercises for Chest, Back and Legs.

First you will look at the set number on the guide and go in order.

Starting at set one you will move across to the exercise section and see that Chest is your first body part, so you will do push ups.

For beginners you can do push ups where you are on your knees instead of your feet to make it easier, or you can even lean against a wall and do push ups standing for even less resistance.

The next area says "Reps" that means how many times you do that movement. Then the section after that says "Rest" so that is how long you will rest before moving to Set #2.

Here is a breakdown of the first muscle group Set#1-10

Set #1 - you would do 10 push-ups and rest for 60 seconds

Set #2 - 10 push-ups (a little faster) and rest 60 seconds

Set #3 - 10 push-ups rest 60 sec

Set #4 - 10 push-ups (a little faster) rest 60 sec

Set #5 - 10 push-ups rest 60 sec

Set #6 - 10 push-ups rest 45 sec

Set #7 - 10 push-ups rest 45 sec

Set #8 - 10 push-ups rest 30 sec

Set #9 - 10 push-ups no rest

Set #10 - 10 push-ups rest 3 minutes

Next you would move onto sets 11-13 and pick new exercises for each muscle group. If you are just starting out then you can stop at set 10 and move on to the next body part.

We will use a Dumb-bell chest press for this example.

Here is a breakdown of the first muscle group Set#11-13

Set #11 - 8 DB Presses rest 10 sec

Set #12 - 12 DB Presses rest 10 sec

Set #13 - 25 DB Presses rest 2 minutes

For Round 2 you can skip this or if you have the energy repeat the example above for Set#14-16 and rest 3 minutes after set #16

Congratulations you have just completed the first muscle group! 

Back is the next body part to workout. This would be pull-ups or for beginners you can do seated rows or pull-backs. use the same number of reps and rest periods as above.

 

Then your last muscle group would be Legs. Squats or lunges work great. Same routine as above.

Way to go ... you have just finished your first workout routine and are on your way to reaching your health and fitness goals!

 

The key is to push your body a little outside your comfort zone each workout so your body starts to gain strength.

 

I hope this helps you get started. Don't worry about completing each workout at first, just build up your strength and endurance a little more each day.

If you don't know how to perform a specific exercise you can either look it up on google or youtube for free or we offer an exercise accelerator package that includes how-to videos for each movement: http://www.7dayabs.com/special/exercise-sa.php

Thank you for your time and enjoy!

- Customer Support Staff

Do you have a favorite Brand of Protein Powder?

 

This is a great question because if you are going to be doing any sort of consistent exercise then the simple fact is you will need more protein. The sad truth is that on-the-go protein sources are very hard to find.

This is why it is critical to find and invest in a high quality whey protein powder.

The protein powder I recommend you use with the 4 Cycle Solution is:

 

BioTRUST® Low Carb (Low Carb Time-Released Protein) Blend

 

o 100% All-Natural, Hormone-Free

o No Artificial Colors, Sweeteners or Flavors

o Time-Released Four Protein Blend

o Only 4g of Net Carbs Per Serving

o 4 Grams of High Quality Fiber

 

95% of the most popular whey protein powders are processed using high heat. As a result, the bioavailability (quality) of the protein is basically destroyed and prevents rapid absorption. That’s why you should always choose your protein from a source that uses a cool temperature process.

 

 

This ensures your body and your muscles are actually assimilating the protein and maximizing your recovery and fat loss.

 

BioTrust Low Carb is the perfect protein to use as a convenient meal or snack as a substitute on any of your 4 Cycle Solution meal plans. You can also use it for any of the recipes in your recipe book.

 

BioTrust Low Carb is 100% All-Natural. That means you won't find any artificial

colors, flavors, and most importantly artificial sweeteners in their protein… ever.

Instead, it’s sweetened naturally with stevia extract and a naturally sweet form of

fiber call inulin. In fact, BioTrust Low Carb packs 4 grams of high quality fiber

per serving and only 1 gram of sugar per 24 grams of protein!

 

It's unlikely you'll find that anywhere else in the protein market. BioTrust Low Carb is also sourced from cows not treated with the dangerous growth hormone rBGH, and rBST. I don't know about you, but it's certainly my goal to avoid putting synthetic, unnatural hormones into my body whenever possible. 

 

Now, if you're wondering if a particular protein product is rBGH- and rBST-free, here's the simple way to know:

 

If the label doesn't say rBGH- and rBST-free, it's NOT!

 

BioTRUST also went to great lengths to ensure the delicate proteins used in BioTrust Low Carb were, and are, carefully processed at low temperatures, preserving their bioavailability and natural state, unlike the vast majority of protein products out there loaded with "cheap," denatured proteins that result from cheaper, high-heat processing.

 

So BioTRUST Low Carb has both fast-acting and slow-acting proteins to ensure

the true time-released effect that no "whey-protein-only" product could ever

dream to achieve.

 

They still include whey protein concentrate at a 25% ratio due to a number of its unique properties, but they also include the more expensive, exotic proteins in their blend like slow-digesting Micellar Casein (the Rolls Royce of all proteins), Whey Protein Isolate, and Milk Protein Concentrate at the same 25%

 

And they give you exactly what they say they’re giving you.

 

Oh, and don’t forget about taste. This is definitely THE most important aspect of protein powder. I know I’m not going to consistently consume a shake unless it tastes great.

 

Not gonna happen.

 

After multiple attempts (8 separate trial runs) they finalized what I consider to be the best-tasting protein product on the market, and once you try it, I think you'll agree.

 

And to top it all off they offer a 1-year 100% Satisfaction Money-back Guarantee, so there's nothing to lose apart from your most stubborn body fat.

If you want to check out this amazing product for yourself click the link below to go directly to the BioTRUST site:

BioTRUST® Low Carb Protein Powder

 

- Customer Support Staff

 

 

Do you have a Protein List for Vegetarians?

 

With more and more people switching to a vegan or vegetarian nutrition plan this questions has come up quite a lot recently. While our programs do have animal product recommendations in the meal plan and supplement guides, they can easily be adapted to a wide range of dietary needs.

We do have a few suggestions to assist you with these adjustments and have decided to include a handy chart for vegetarian substitution at the end of this article.

You want to make sure that you are getting the minerals and vitamins through another source that you would get eating animal proteins and fats. Another tips is to do your best to find organic or local raised produce for your diet to avoid pesticides and get the most nutrient dense foods possible. Lastly, it is recommended to stick with non-GMO foods a well, until more research is done on this practice.

One warning on Soy based protein: You want to check the source of the soy and also do some research on the effects of the Estrogen like effect of too much soy in your diet. Also soy is one of the highest GMO produced foods out there.

We try out best to do all we can to help our customers fit our programs to their lifestyles and want you to get the most out of your efforts. So here is the chart we mentioned earlier to help guide you to the best protein substitutions:

- Customer Support Staff

 

 

FOOD Serving Amount PROTEIN (gm) Calories per gram
Tempeh 1 cup 31 9.6
Soybeans, cooked 1 cup 29 9.6
Seitan 3 ounces 21 17.5
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 15 6.8
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 15 6.3
Lima beans, cooked 1 cup 15 6.8
Black-eyed peas, cooked 1 cup 13 6.7
Veggie burger 1 patty 13 18.6
Veggie baked beans 1 cup 12 5
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7
Bagel 1 med. (3.5 oz) 10 3.9
Quinoa, cooked 1 cup 8 3.7
Peas, cooked 1 cup 8 6.6
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 15
Peanut butter 2 Tbsp 8 4.1
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7
Whole wheat bread 2 slices 7 5.2
Almond butter 2 Tbsp 7 3.4
Soy yogurt, plain 8 ounces 6 4
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Cashews 1/4 cup 5 2.7
Spinach, cooked 1 cup 5 13
Broccoli, cooked 1 cup 4 6.7

Do you have any suggestions for meals on the 4 Cycle Solution?

Yes, there are many options for meals on the 4 Cycle nutrition plan.

Shaun has created so much flexibility into the program it allows you to fit the meal plan into your current routine easily and allows you to create more of a lifestyle than a diet.

What you get in each Cycle Nutrition plan are meal planners that include a set of meal types based on what foods to include each meal. You also have a list of approved foods for each category (Protein, Vegetable and Healthy Fats) so you know what you have to choose from.

This makes it easy to substitute foods as well, based on your preferences or any dietary restrictions.

If you still feel you need more than this, such as specific meals for each day and how to make them, then you make be interested in the 4 Cycle Meal Plan Package. This will give you exactly what to prepare for each meal and a complete recipe book for all of the suggestions. You can check this offer by clicking the following link: http://www.4cyclefatloss.com/meal-plans-sa.php

So you can get an idea of what the meals look like and what is included in the meal plan pack, here is a sample of the meals that you would be using:

 Meal Plan Sample

Hopefully this helps you get started with your meals and shows you what the combinations look like so you can make any needed adjustments and set up meals that work for you.

If you need any further assistance with this or anything else please contact our Customer Support Specialists who will be more than happy to help you. Contact them at: support@getleanin12.com

Thank you and enjoy!

- Customer Support Staff

Do you have any suggestions for Stretching guides?

Stretching is very important both before and after exercise. In fact if you are not able to perform your exercise for a certain day, if you can do a 10-15 minute stretching routine that will help you stay on track and keep your body ready for the next day’s workout.

The term stretching actually covers a wide range of movements and can be as simple as the stretching most people learned in PE class at school to the advanced poses of Yoga or Tai Chi.

For the simple movements that you can use to get your body warmed up and ready before a workout session you can check out YouTube for a wide range of options to use. Doing 5-10 minutes of stretching before any of our exercise protocols is always recommended.

If you are looking for some more advanced stretching options we have done some searching and have found some programs from some of the top trainers in the industry you might enjoy.

Here are the links to these programs now:

Sylvia Favela’s - Body Weight Pilates: http://getlean12.luvpilates.hop.clickbank.net/?id=bwp&tid=levi

Adam Steer’s - YogaFit: Shapeshifter Yoga: http://getlean12.yogafit.hop.clickbank.net/?tid=levi

Both of these programs are from our friends in the business and will give you everything you need to create a stretching routine that meets your needs.

If you need anything else or have other questions please contact our support team at: support@getleanin12.com

Thank you and Enjoy!

- Customer Support Staff

Do you have suggestions for programs that have intense exercise routines?

We have had some questions about the intensity of the exercise routines in some of our programs. That is a great question and everyone should make sure that whatever plan they decide to use is a right fit for their schedule and their current physical condition.

Our programs are designed for rapid weight loss, so many of the workout routines are designed to push your body. The great thing about how Shaun has created the protocols is that you can adjust the intensity of each exercise to match your current physical health and limitations

So you can pick the intensity of each workout giving you a level that does not push your body too hard. We want you out of your comfort zone but not so far that your body doesn't recover fast enough for your next workout.

We offer a very effective nutrition plan that you can use in combination with our exercises to get even better results with our 4 Cycle Solution. Here is a link to that system if you are interested:

4 Cycle Solution: http://www.4cyclefatloss.com/special/4cs.php

I also did a little research and found a few other programs from some of our friends in the industry that can be used if you are looking for less intense workout system overall:

Adam Steer’s – Yoga Fithttp://getlean12.yogafit.hop.clickbank.net/?tid=levi
Dr. Jade Teta’s - Metabolic Aftershockhttp://getleanin12.45secondexercise.com/45-second/
Sylvia Favela’s - Body Weight Pilateshttp://getlean12.luvpilates.hop.clickbank.net/?id=bwp&tid=levi

It is always a good idea to change up your workout programs a couple times a year to this will also give you other options if you decide to change things up for a while.

Not matter what exercise program you decide on you can always use the nutrition guidelines from the 4 Cycle Solution and rotate your exercise options according to your preferences.

Thank you and enjoy!

- Customer Support Staff

Download 7 Day Accl. videos to a PC

 

Here are the steps to download the video files for the 7 Day Abs Video Accelerator program:

 

Step 1 – Open the download email that was sent after your purchase. Click on the download link that says: “Click Here to Download Your Videos” This should open up the 7 Day Accl Video download page.

Step 2 - Click on the blue link that says: Click Here to Download your Video.

image 1

 

Step 3 - Click on the black Play button in the middle of the video screen.

 

image 2

 

 

Step 4 - The black video screen should now show the first frame of the video. Right click on the blue link below the video and select: "save link as..."

image 3 

 

Step 5 - Select this option: "save link as..."

 

image 4

 

 

Step 6 - Make sure the "Save As Type:" says MPEG-4 Video, then select the name and location for the file. Press the Save Button.

 

image 5

 

Step 7 - Repeat steps 1-5 for each of the video files

 

- Customer Support Staff

Download instruction Master list for all Get Lean In 12 programs

Having troubles loading your new purchase to your device?

Here is a master list of step by step guides for every product we offer. Just find the product you want assistance with and then select your device and the link will take you to a set of detailed instructions with images.

 

Here is the list now –

 

4 Cycle Solution:

iPad: http://getleanin12.kayako.com/Knowledgebase/Article/View/54/0/how-to-open-4-cycle-solution-on-a-ipad

Android: http://getleanin12.kayako.com/Knowledgebase/Article/View/68/0/how-to-open-4-cycle-on-an-android

PC: http://getleanin12.kayako.com/Knowledgebase/Article/View/66/0/how-to-open-4-cycle-on-a-pc

Mac: http://getleanin12.kayako.com/Knowledgebase/Article/View/65/0/how-to-open-4-cycle-solution-on-a-mac

 

7 Day Ab Targeted Solution:

iPad: http://getleanin12.kayako.com/Knowledgebase/Article/View/61/0/open-7-day-abs-pdf-files-on-ipad

Android: http://getleanin12.kayako.com/Knowledgebase/Article/View/67/0/open-7-day-abs-pdf-files-on-android

PC: http://getleanin12.kayako.com/Knowledgebase/Article/View/62/0/open-7-day-abs-pdf-files-on-pc

Mac: http://getleanin12.kayako.com/Knowledgebase/Article/View/64/0/open-7-day-abs-pdf-files-on-mac

Kindle: http://getleanin12.kayako.com/Knowledgebase/Article/View/60/0/open-7-day-ab-pdf-files-on-kindle-fire

 

14 Day Rapid Fat Loss:

iPad: http://getleanin12.kayako.com/Knowledgebase/Article/View/112/7/how-to-download-14-day-rapid-fat-loss-on-your-idevice

PC: http://getleanin12.kayako.com/Knowledgebase/Article/View/111/7/how-to-download-14-day-rapid-fat-loss-on-your-pc

 

7 Day Video Accelerator Package:

PC: http://getleanin12.kayako.com/Knowledgebase/Article/View/63/0/download-7-day-accl-videos-on-a-pc

 

Access videos for your 4 Cycle program:

PC: http://getleanin12.kayako.com/Knowledgebase/Article/View/103/0/how-do-i-view-and-save-my-4-cycle-exercise-videos-on-a-pc

iDevice: http://getleanin12.kayako.com/Knowledgebase/Article/View/104/0/how-do-i-view-and-save-my-4-cycle-exercise-videos-on-an-idevice

Android: http://getleanin12.kayako.com/Knowledgebase/Article/View/105/0/how-do-i-view-and-save-my-4-cycle-exercise-videos-on-an-android

 

If you still run into issues or have questions and need further assistance after using the step by step instruction guide, please feel free to contact our Customer Support team at: support@getleanin12.com

Thank you and enjoy!

- Customer Support Staff

During Cycle 1 what can I substitute for Cottage Cheese?

Cottage Cheese is a great protein source and way to give your body what it needs during the 4 Cycle program. If you are not able to consume this or if you prefer another option then here are two suggestions that have helped out other community members with similar questions:

  1. You can substitute a full fat Greek yogurt for the cottage cheese. We prefer the full fat over a low fat version as it has less calories and lower sugar content most times. Also if you can find an Organic brand that would be even better, but it is not necessary.
  2. If that does not work for you then you can use any protein and fat from the approved list for that cycle instead of the cottage cheese.

As an example here is the approved list from the Cycle 1 nutrition plan –

Proteins:

Eggs and egg whites

Lean beef (try to use grass fed)

Turkey breast

Chicken breast

Low carb protein powder (low temp processed)

Fresh wild caught fish: Salmon, Trout, Tuna, Cod

Fats:

Flaxseed oil
Krill oil or organic fish oil
Olive oil
Mayo (use small amounts and avoid canola or vegetable oils)
Small amounts of full fat cheese
Grass fed or organic butter
Coconut oil
Egg Yolks (cage free or farm fresh)
Heavy Cream

This should help you plan your meals and you should still experience the amazing results so many others have seen on this program.

Please check out our other knowledge base articles for answers to your other questions.

Thank you and Enjoy!

- Customer Support Staff

For Cycle 3 on which days do I intentionally take in more Low-glycemic Carbs and What types of oils are to be used for meals?

 

If you are on Cycle 3 then you have already achieved quite an accomplishment. You are to be commended for your efforts and success so far. 

 

The Low-glycemic carb days are the "Carb Down" days, and the Starch carbs are consumed on the "Carb Up" days. All of the Vegetables for either

days are listed on page 16 of the Cycle 3 nutrition guide and the Starches for Carb Up days are listed on page 14 of the same guide.

 

There are now many types of healthy oils to choose from. You can do some research on your favorite oil to see how it matches up to other oils.

Here are two options that we suggest you try to add to your diet.

 

1. Coconut oil has too many benefits to list here, so as a rule we recommend this oil first.

 

2. Olive oil is a great choice too. It is best used at low temperatures or cold like when used for a salad dressing.

 

All the oils/fats listed in the Cycle 3 guide are excellent choices as well.

 

You can use more than 1 Tablespoon if you like, but try and keep the fats between 10-15 grams per serving. 

Using these tips will boost your results and help you keep moving towards your current health and fitness goals.

 

- Customer Support Staff

 

 

 

Welcome to the rest of your life. 

As you follow this program, you will begin to understand the four Macro-Patterning™ cycles better and how to use this way of living as a lifestyle instead of an actual diet.

The cycles go in order from 1 – 8. Start by going through the Quick Start Guide. After that you can begin with Cycle 1 (The 7 Day Diet). You’ll notice that each of the four cycles have their own manual to follow for nutrition, while exercises for ALL 4 cycles are explained in the exercise training manual.

We usually recommend that you just focus on the current cycle and not read any of the others until you are ready to move on to the next cycle. This will keep you focused and not overwhelm you with information.

Next, you will want to use your Food Journal for nutrition tracking and the Workout Log sheets for the exercises that you will use every week. These tracking tools will help you stay on track and keep you focused on the program.

If you have any questions along the way, check the Knowledgebase articles or contact our support team at: support@getleanin12.com

 

 

 

disclaimer

 

 Hormones: What You Can Do To Control Them?

When people are focused on weight loss most of them think of diets and exercise to accomplish their goals. What many people miss is how important your Hormones are when trying to drop those pounds. Not only can they affect how your body uses the foods you eat, the chemicals needed to burn fat and increase your metabolism are directly affected by your hormones.

So without getting to technical here is one area that affects your hormones and what you can do to counteract any negative effects.

Toxins and chemicals from outside sources can have a major effect on your body and hormones. So doing what you can to avoid pesticides and harsh, toxic chemicals in the foods you eat will be a great help with your weight loss goals.

Some people would say “just eat all Organic foods…”

This may sounds good, but the truth is it is very hard to accomplish. Anyone who has tried it quickly finds out how expensive it can be. Thankfully, it is not necessary to eat everything organic. The two following lists will help you decide what foods to get Organic and what foods will be fine farmed traditionally.

First we will start off with the food that should be purchased organic when possible. These are known to be highly sprayed with pesticides or contain higher levels of toxins. All of that will mess up your hormones, damage your DNA and have negative effects to your body on a cellular level. So we recommend buying these organic.

These are known as the Dirty Dozen:

  1. Nectarines
  2. Celery
  3. Apples
  4. Lettuce
  5. Strawberries
  6. Grapes
  7. Blueberries
  8. Peaches
  9. Potatoes
  10. Bell Peppers
  11. Cucumbers
  12. Spinach

Next we have a list of foods do not have to be sprayed as much as the list above and buying non-organic is fine and will save you a lot of your hard earned cash.

Here are the Clean Fifteen:

  1. Onions
  2. Asparagus
  3. Avocados
  4. Watermelon
  5. Cantaloupe
  6. Yams
  7. Coconuts
  8. Sweet Potatoes
  9. Kiwis
  10. Squash
  11. Eggplant
  12. Pineapple
  13. Oranges
  14. Peas
  15. Cabbage

You may want to write then down, print out this list or save it to your phone or tablet so you will have them with you on your next trip to the store.

For some more tips on balancing your Hormones check out Shuan’s blog post : Hormones – How to Master Them

If you are interested in how to use these foods to start burning fat, then you can check out Shaun’s nutrition plan in the 4 Cycle Solution.

If you want an exercise system to add to your current diet, then take a look at the 7 Day Ab Targeted Solution.

As always enjoy!

- Customer Support Staff

 

How Are the 4 Cycle Fat Loss and the 14 Day Rapid Fat Loss Different?

We get a lot of questions about different programs and how they compare. We will do our best to assist you with looking at some of the systems that are in use in the fitness industry today.

It will be best to break these up into a number of different knowledge base articles.

So the first set of programs we will discuss will be two of our own programs. This guide will try and help you decide between the 14 Day Rapid Fat Loss System and the 4 Cycle Solution.

They are both great programs and will provide you with a combination of Nutrition and Exercise to help you achieve your desired outcome.

Here is a breakdown of both programs to help you choose what will be best for your goals.

First up, The 14 Day Rapid Fat Loss program - 

14 Day RFL is a 2-week, aggressive rapid fat loss program designed to burn as much fat as possible in 2 weeks.  It will give you detailed workout guides so you can get the most out of every exercise routine and help your body burn off those stubborn fat area. Then it will complete the process with a nutrition system so you can use them together to get amazing results in the shortest time possible.

Next is the 4 Cycle Solution -

4 Cycle Solution is an 8-week program based on the same principles as 14 Day RFL, but it’s designed to be turned into a fun lifestyle that can be adhered to long-term.

This system will extend your time frame and help you shape your body over a 2 month period.

It also uses a balance of both exercise and nutrition to help you convert your body from a low functioning sugar burning system to a lean mean fat burning machine.

Then once you have switched over into a fat burning metabolism the program includes everything you need to turn the system into a lifestyle and help you keep the weight off.

So, what if both of the programs sound good to you?


We recommend that our customers start with 14-Day RFL and then go into 4 Cycle Solution afterward.  14-Day RFL will kickstart your fat loss journey and then 4 Cycle Solution will continue the journey and turn it into a lifestyle.

What if I purchased both programs at the same time?

For now, put 4 Cycle Solution aside and concentrate 100% on 14-Day RFL (the nutrition and exercises).  Once you're halfway through 14-Day RFL (1 week), then pull out the Quickstart Guide of 4CS and start to plan for the next week.  

This setup will most definitely guarantee you the best results while also keeping you focused on only so much at one time.

If you have any other questions or need further assistance getting started please contact our support team at: support@getleanin12.com

If you would like more information on either program described above, use the following links for each system:

4 Cycle Solution

14 Day Rapid Fat Loss

 

Thank you and enjoy!

 

- Customer Support Staff

 

How can I stop binge eating and feel full after meals?

This is a questions that comes up often for people who are new to the program. 

If you are new to this style of nutrition then your body will take some time to adapt. During this process it will continue to crave the bad food you had been consuming until you are able to convert your metabolism from sugar burning to fat burning. While this is first starting, you will be tempted to eat the high sugar and gluten foods. So we need to replace those foods with better choices for you. It doesn't mean you have to stop eating and starve yourself. Instead we suggest substituting those foods with healthy, filling options so you don't feel like you are missing out.

Once you have been using the system for a while you get into patterns that work for your body and schedule and it becomes almost habit. Until then, here are some suggestions from other members of the community who have had much success using the plan.

Tips and Suggestions:

1. Grapefruit - Eat half a grapefruit 15-30 min before eating your meal. It will release the hormone in your body that

triggers your "full" feeling so you will eat less. Use this only once a day.

2. Water - Drink extra water during the day, this will fill your stomach and keep away hunger pangs longer.

3. Supplements - Take BCAAs before and after workouts. This will keep you energy levels up for the workout and should help with any hunger pangs you may be experiencing. Some people have issues with taking BCAAs on an empty stomach so listen to your body when first trying this tip out.

4. Vegetables - Eat as many veggies during the day as you want. This is a great way to avoid craving the wrong foods. This will also help you get enough calories to feed your growing muscles and will provide you with much needed fiber.

Hopefully these will help you stick to the plan better and keep you on track for reaching your health and fitness goals.

 

- Customer Support Staff

How do I save and view my exercise videos?


Here are the steps to use to open the videos:

1. Open the file titled "Where are my exercise videos" and then click the link on that first page. 


2. Click (left click) on any video you want to view or download. For this example we will chose the first one "Introduction to resistance training"

4CS Video Image 1
3. It will open up in a new page and start to play. If you want to save the video to your computer then do the following...

4. Pause the video

5. Right click the blue link below the video screen on the page

6. Select "Save Target As..." from the menu

Image 2

7. Make sure that the file type says "MP4 Video", choose "Desktop" as your location and Click "Save" button.

Image 3

8. You will now have the video file downloaded to your computer desktop for future reference.

9. Repeat steps 1-8 for any videos you want to save

Enjoy the videos!

- Customer Support Staff

How do I save and view my exercise videos?


Here are the steps to use to open the videos:

1. Open the file titled "Where are my exercise videos" and then click the link on that first page. 


2. Click (left click) on any video you want to view or download. For this example we will chose the first one "Introduction to resistance training"

4CS Video Image 1
3. It will open up in a new page and start to play. If you want to save the video to your computer then do the following...

4. Pause the video

5. Right click the blue link below the video screen on the page

6. Select "Save Target As..." from the menu

Image 2

7. Make sure that the file type says "MP4 Video", choose "Desktop" as your location and Click "Save" button.

Image 3

8. You will now have the video file downloaded to your computer desktop. The next steps will show you how to move this file to your Android device.

9. Connect your Android device to your PC, this should ask you how you want to view this device, select "open folder" or "view in folder". If not, then open the "this PC" folder on your computer. You should see your Android device under the "Devices and Drives" section.

Image 1

10. Double click on your Android device icon. Once it opens double click on the "Tablet" icon.

Image 2

11. Next locate the "Movies" icon and double click that.

image 3

12. Now you want to drag your video icon from your Desktop to the open "Movies" folder and drop it in to save it.

13. You will see a prompt asking if you want to convert this file. Select "No, just copy"

image 5

14. Once it finishes saving the file you can disconnect the Android device from your PC. Then open it up and locate your "Movie Player" app and click on it. 

image 6

15. You should see the new file in the movie listings. Click the new video file and watch. 

16. Repeat steps 1-15 for each video file you want on your Android device. (NOTE: You can save all the videos you want first, then sync them all at the same time)

Enjoy the videos on your mobile device!

- Customer Support Staff


- Customer Support Staff

How do I save and view my exercise videos?


Here are the steps to use to open the videos:

1. Open the file titled "Where are my exercise videos" and then click the link on that first page. 


2. Click (left click) on any video you want to view or download. For this example we will chose the first one "Introduction to resistance training"

4CS Video Image 1
3. It will open up in a new page and start to play. If you want to save the video to your computer then do the following...

4. Pause the video

5. Right click the blue link below the video screen on the page

6. Select "Save Target As..." from the menu

Image 2

7. Make sure that the file type says "MP4 Video", choose "Desktop" as your location and Click "Save" button.

Image 3

8. You will now have the video file downloaded to your computer desktop. The next steps will show you how to move this file to your iDevice.

9. Connect your iDevice to your PC, this should open iTunes on your PC. If not, then open iTunes on your PC and make sure your iDevice syncs with it.

10. On the top menu you will see the "Movies" tab, click that.

11. Once in the "Movies" section you will want to select the "Home Videos" tab.

Image 1

12. Now you will drag and drop (left click on the video image and hold the mouse button down as you drag the image) the video icon you just downloaded to your PC to the "Home Videos" area. Make sure you see the blue "Link" icon next to the image so you know it will save properly. 

Image 2

13. Now you will sync your iTunes on your PC to your iDevice. 

14. Click your device image on the top of the menu

15. Click the "Movies" tab on the left side

16. Click the box next to the video icon 

17. Click the "Apply" button so iTunes Syncs with your iDevice and the video file will show up in your "Video" app under "Home Movies"

Image 3

18. Repeat steps 1-17 for each video file you want on your iDevice. (NOTE: You can save all the videos you want first, then sync them all at the same time)

Enjoy the videos on your mobile device!

- Customer Support Staff

 

How many days a week should you workout your abs and how long? 

Here is the simple answer to this question, but be sure to check out the rest of this article for very helpful tips and suggestions.  

We suggest training your abs 3 times a week 15-20 minutes max. So many people spend too much time and waste their efforts on working their abs more than this. Sadly, the results drop dramatically after 15-20 minutes per workout and you could use that time in a much better way. 

Here are some tips that will help you boost your results and get the most out of the time you devote to your ab workouts:

1. Always perform your ab workout before any cardio you do that day. We suggest you stick to the cardio sequences in 14 DRFL or 4 Cycle. These work great with a 3 day a week ab routine.

2. You want to focus on increasing fat burning hormone production that will turn your body into a weight shedding machine and can even burn fat while you sleep.

3. Check out this  Ab Targeted video by Shaun for more suggestions.

For more details on great cardio sequences please check out the links below -

7 day Abs: http://www.7dayabs.com

4 Cycle Solution: http://www.4cyclefatloss.com/special/4cs.php

14 Day Rapid Fat Loss: http://www.14dayrapidfatlossplan.com

 

Enjoy!

- Customer Support Staff

How many grams of Carbs for Baseline days?

While the 4 Cycle Solution was designed so you would not have to worry about constantly counting how many grams or calories you are consuming on a daily basis, we have carb counting guidelines for those who enjoy doing so:

Here are the guidelines for your Carb intake on Baseline days:

Men: 150 to 200 grams

Women:100 to 125 grams

Here are some tips and suggestions to help you with your Baseline days on the 4 Cycle program:

Starch with meals –

Men: Add a starch to 3 different meals for that day

Women: add a starch to 2 different meals that day

When to consume your Starch –

You should also make sure to move your starch intake to pre (3 hours before) and post workout (45 to 60 minutes after). If you are not going to be working out on your Baseline day, then you want to consume your starches before 3 pm that day.

Substitutions -

You can Substitute a fruit for a starch on one of your meals during this day. 

For more details on Baseline days and how to maximize your weight loss on those days you can check out the following guide books:

Cycle 2 – Marco-Patterning Nutrition Manual (Page 19)

Cycle 4 – Diet Break Nutrition Manual (Pages 7-8)

If you do not currently have the 4 Cycle Solution, you can check it out by clicking the following link:

4 Cycle Solution: http://www.4cyclefatloss.com/special/4cs.php

Some clients have requested a more detailed meal plan and recipes to follow for each day, so a complete 4 Cycle Solution meal plan package is now being offered. For more details click the link below:

4 Cycle Meal Plan Pack: http://www.4cyclefatloss.com/meal-plans-sa.php

 

- Customer Support Staff

 

 

How to burn fat without counting calories

 

Many people who have been exercising or using a nutrition plan for any length of time are used to counting calorie. They have been told that this is the only way to stick with a plan and lose weight.

While this method does work and we use it short term for specific reasons, it is very time consuming and hard to keep up with our busy lives.

Are you interested in a better approach that will save you time, reduce your stress about when you eat and allow you to live life?

 

Here you go!

 

By using this simple portion control system you can give up counting calories and focus on burning that fat.

Here are the quick guidelines for your daily meals:

Portion size –

Carbs: Size of your fist

Protein: Size of your Palm

Fat: Size of your thumb

 

Yes, it is that easy. You can forget about weighing your foods or counting each and every calorie.

What are some of the benefits of using this method?

Portion Control Benefits:

1. Easy - You can easily monitor fat loss without counting calories

2. Maintains fat burning - It is simple yet continues to keep your body burning fat

3. Stable sugar levels - Added benefit of controlling blood sugar with proper foods and portions

4. More Energy - Will give you more control over your energy levels and overall health from day to day

5. Removes Fears - No more worries about over eating or binging

All of this is taken care of by making a habit of using the above portion guidelines each week. You will not feel like you are on a diet because your body will feel like it is part of your normal lifestyle and this can keep your metabolism in fat burning mode much longer.

Using the portion control guidelines along with proper food timing and the right food combinations are the three key factors for long term fat loss.

For more information about these techniques and for a detailed explanation check out Shaun’s: 4 Cycle Solution program

 

Thank you and enjoy!

 

- Customer Support Staff

How to do Interval Training Without Gym Access 

We get so many people telling us they can't lose weight or workout because they do not have access to a gym.

Sadly those people will walk away from the chance to get amazing results using our program because they have convinced themselves of this, when the facts are it just isn't true.

You do not have to have a gym membership or even gym equipment to start breaking down that stubborn belly fat and reducing your waist size.  

So here are some tips on how you can achieve this in the comfort of your own home.

Bodyweight exercises are a wonderful way to get moving.

The key is to find exercises that activate your major muscle groups. One of the best ways to do this is to learn the many squat variations that are out there. There are many other types of bodyweight exercises as well, you can find specific exercises for both upper and lower muscle groups.

You can check out this video as Shaun reveals the 3 metabolic systems you MUST train on a regular basis if you want to be a fat burner instead of a calorie burner (and how to do it with at home, bodyweight workouts).

At Home Workouts: Burn Fat Faster And Workout At Home Using Only Your Bodyweight

We also have our 4 Cycle Solution Bodyweight Exercise Program (with videos) that could help you, too.  You can check it out here if you're interested: http://4cyclefatloss.com/bodyweight-sa.php

Once you get comfortable with these body weight exercises then you can increase your effectiveness by adding free weights or resistance bands. This will add tension to your exercises and help you amplify your weight loss. 

The bottom line, there are no more excuses. Get up, get moving and you will be surprised at how fast you start to see results in the mirror. 

We hope to hear your success story in the near future!

- Customer Support Staff

How to download 10 Day Emergency Blueprint on your Android device

 

Step 1 - First you will want to download to apps to your device. Adobe Reader and AndroZip

Step 2 - Open the Play Store on your device and search for “Adobe Reader” first

image 1

Step 3 - Next search for “AndroZip” and install that app next

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Step 4 - Now open the confirmation email that was sent to you after your purchase and press on the download link

Step 5 - Click on the download link found in the email on your Android device

Step 6 - Once the download page opens in your web browser, click on the blue link: “Your 4 Cycle Solution 10 Day Emergency Fat Loss Blueprint”

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Step 7 - You will see a small message saying “Starting Downloading…” and a small arrow icon in the bottom right corner as the file is loading.

Step 8 - When the arrow stops flashing press it and the notification box will open. Press on the “4-cycle-emergency-blueprint.zip”

image 2

It will ask you to "Choose Action" and you will want to select "Extract files here"

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You will see AndroZip open up and the 5 files in the zip folder will be displayed.

Step 9 - Press the PDF file you want to open now (Start with the top one and work down).

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Step 10 - A box will open that says “Choose Action”. Select “Open”.

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Step 11 - Next you will see the “Complete action using” box. Press the red Adobe Reader icon now, and then press the “Just once” button.

image 9

The PDF file will now open in Adobe Reader for you and it will be saved in the document section of the App.

Step 12 - Lastly, press the “return arrow” button in the bottom left to take you back to AndroZip.

image 4

Then repeat steps 9 - 11 for the 2 files.

You will now have the complete 10 Day Emergency Blueprint program stored on your Android device.

- Customer Support Staff

Here is a step by step guide on how to download your digital purchase on your iDevice.

 

First, make sure that you have the iBooks app installed on your device.

Next Install a Zip application to your device.

You can use any one you like, but we will be using iZip for this guide.

To do this, open the app store on your device and search for iZIp (it is free). Then download to your device.

 

image 1



Next open the email that was sent to you after you completed your purchase on your iDevice

Then press the blue download link provided in the email.

 

(Here is an example for opening the 10 Day Emergency Blueprint PDF but this works the same for any of our programs)


Follow these steps to unzip your 10 Day Emergency Blueprint PDF:

1. press the "Your 4 Cycle 10 Day Emergency Blueprint" link on the page that opened up. This is a large file, so when you press the link it will look like nothing is happening, but give it time (the length of time will depend on your internet connection) and if you are patient the next screen will appear.

 

Image 2

 

2. Once enought time has passed, you will see this screen appear. Next press the blue "Open in..." link that is on the left

 

image 3 

 

3. then choose open in iZip by pressing the yellow folder icon

Image 4

4. now a question appears, press the blue "OK" button

Image 5

5. next choose the 10 Day Emergency Blueprint PDF file (the first one on the list) and press the "Open In" icon located below the pdf list 

 

Image 6


6. finally choose the "open in iBooks" icon, this should be the first choice listed.

Image 7

This will open your iBooks app for you and you should soon see the first PDF open on your device.

Image 6

Just repeat these steps for each PDF file and they will all be stored on your ibooks bookshelf.

It may seem a little difficult at first, but once you load your first PDF you will get the hang of it and you will have mastered a very useful function on your iDevice.

- Customer Support Staff

 

 

 

How to Open 10 Day Emergency Blueprint on a PC

 

Here are the steps for opening your 10 Day Emergency Blueprint files:

 

Step 1 - open the email with the download link that was sent from Get Lean In 12

Step 2 - click on the link that will take you to the download page online

Step 3 - once the webpage opens click on the blue link that says: “Your 4 Cycle Solution 10 Day Emergency Fat Loss Blueprint”

image 1

Step 4 - put the mouse cursor over the blue link and right click on the mouse

image 1 

Step 5 - Select "Save Link As.." option in the drop down menu

Step 6 - next the save box should open. Make the Desktop your destination and press the save button

image 3

Step 7 - you should now see a zipped folder on your Desktop (a folder with a zipper on it) double click to open it

image 4

Step 8 - if you have the "Extract all files" option button shown then press that now. It will open your zipped files into a new folder with the same name. 

Step 9 - You should now be able to open the pdf files in your new unzipped folder. Try opening the first file and this is what you should see:

image 5

You should now be able to access all the 10 Day Fat Loss Blueprints files in the folder.

 

- Customer Support Staff

 

How to download 14 Day Rapid Fat Loss on your Android device

 

Step 1 - First you will want to download to apps to your device. Adobe Reader and AndroZip

Step 2 - Open the Play Store on your device and search for “Adobe Reader” first

image 1

Step 3 - Next search for “AndroZip” and install that app next

image 2

Step 4 - Now open the confirmation email that was sent to you after your purchase and press on the download link

Step 5 - Click on the download link found in the email on your Android device

Step 6 - Once the download page opens in your web browser, click on the blue link: “Your 14 Day Rapid Fat Loss”

image 1

Step 7 - 

press the "Your 14 Day Rapid Fat Loss Plan" link in the download email that you received.

Step 8 - next press the blue "14 Day Rapid Fat Loss Plan" link.

Step 9 - Next you will see the “Complete action using” box. Press the red Adobe Reader icon now, and then press the "Always" or “Just once” button depending on your preference.

image 2

The PDF file will now open in Adobe Reader for you and it will be saved in the document section of the App.

Step 10 - Lastly, press the “return arrow” button in the bottom left to take you back to AndroZip.

 

 Image 3

 

Then repeat steps 8 - 10 for the other files on the download page.

You will now have the complete 14 Day Rapid Fat Loss program stored on your Android device.

- Customer Support Staff

 

How to download 14 Day Rapid Fat Loss on your iDevice

 

Here is a step by step guide on how to download your digital purchase on your device.

First make sure that you have the iBooks app installed on your iPad first.

Image 1 

Here are the steps to open your 14 Day Rapid Fat Loss .pdf:

1. press the "Your 14 Day Rapid Fat Loss Plan" link in the download email that you received.

2. next press the blue "14 Day Rapid Fat Loss Plan" link.

Image 2

3. Once it opens you will see a white bar on top and to the far right of this you will see blue letters that say: Open in"iBooks" press that blue link on the guide will be saved directly to your iBook bookshelf for you.

 

 Image 3

 

Note: this grey bar disappears after a couple seconds but you can bring it right back by tapping anywhere on the 7 Day Ab image.

This will open your iBooks app for you and you should soon see the first PDF open on your device.

Image 4

Just repeat these steps for each PDF file on the download page and they will all be stored on your iBooks bookshelf.

Enjoy!

- Customer Support Staff

 

http://getleanin12.com/kayako-images/14drfl/idevice/14dayrfl-idevice-image-1.jpg

How to download 14 Day Rapid Fat Loss on your PC

 

Follow these steps to download the 14 Day RFL .pdf files to your computer:

 

Step 1 -  First open the confirmation email that was sent to you after your puchase. You should see a link to the download page in that email. 

Image 1 

 

Step 2 - Right click on the link and one of these three options should be on the list that appears: "Save File As" or "Save Link As" or "Save Target As". Click the one that matches your screen.

Image 2

 

 

Step 3 - Next it will open a save box asking you what to name the file and where you want it stored. Choose your desktop for now so you can find your files. 

Image 3 

 

Step 4 - Make your selections and click the "Save" button.

Note: make sure that the "Save as type:" says "Adobe Acrobat Document" 

You now have the .pdf file saved on your computer. You can create a new folder named "14 Day RFL" and store the files there.

Image 4

Repeat steps 1-4 to download the rest of the files listed on the 14 Day Rapid Fat Loss download page.

 

Enjoy!

 

- Customer Support Staff

How to download Arm Growth Accelerator on your Android device

 

Step 1 - Open the confirmation email that was sent to you after your purchase and press on the download link

Step 2 - Click on the download link found in the email on your Android device

Step 3 - Once the download page opens in your web browser, click on the blue link: “4 Cycle Arms Accelerator”

image 1

Step 4 - Next you will see the “Complete action using” box. Press the red Adobe Reader icon now, and then press the “Just once” button.

image 9

 

Step 5 - The PDF file is large so you may see a download progress image display. Please be patient and wait for it to complete.

Image 3

The PDF file will now open in Adobe Reader for you and it will be saved in the document section of the App.

image 4

 

You will now have the complete 4 Cycle Arm Accelerator program stored on your Android device.

- Customer Support Staff

How to download Arm Growth Accelerator on your iDevice

 

Step 1 - Open the confirmation email that was sent to you after your purchase and press on the download link

Step 2 - Click on the download link found in the email on your iDevice

Step 3 - Once the download page opens in your web browser, press the blue link: “4 Cycle Arms Accelerator”

image 1

Step 4 - Next you will see the PDF file open up in your Safari web browser with a blue option banner open up in the top right hand side. You want to select the "Open in "iBooks"" option.

image 2

 

Step 5 - If the banner disappears just tap anywhere on the image and it should reappear on top again. 

 

image 3

 

Step 6 - The PDF file will now open in iBooks for you and it will be saved in the PDF section of the App.

NOTE: The PDF file is large so please be patient and wait for it to finish downloading.

You will now have the complete 4 Cycle Arm Accelerator program stored on your iDevice.

- Customer Support Staff

 

How to download Arm Growth Accelerator on your PC

 

Step 1 - Open the confirmation email that was sent to you after your purchase and click the download link

Step 2 - Click on the download link found in the email that will take you to the download page

Step 3 - Once the download page opens in your web browser, right click on the blue link: “4 Cycle Arms Accelerator”

image 1

Step 4 - Next you will see a save menu open up on the screen. You want to select the "Save target as..." option.

image 2

 

Step 5 - Select the location you want to save the file to and press the "Save" button. 

 

image 3

 

Step 6 - The PDF file will now open in Adobe Reader and it will be saved to your computer.

NOTE: The PDF file is large so please be patient and wait for it to finish downloading.

You will now have the complete 4 Cycle Arm Accelerator program stored on your PC.

- Customer Support Staff

 

 

One of the most frequently asked questions is: “What and when should I eat before bed if I want to lose weight?”

Here are some guidelines that should help you decide what is best for your situation.

The fact is there are some very important processes take place while we sleep.

You body uses this time to repair, refresh and take care of overall housecleaning for both your physical body and your brain.

So getting the right type of nutrition an hour or two before bed will help with your recovery, prevent muscle damage, and maximize your hormonal response.

Most of us don’t exercise before bed, so the goal would then be to keep your body in an “anabolic” state. One of the best fuel for keeping the body in a building state is protein. Two very good protein options are: cottage cheese (full fat raw or Organic) or a high quality low carb nutrition shake.

If your routine does include exercising a few hours before going to bed, then you can get away with eating more carbs (clean carbs) without worrying about fat-spillover while you sleep.

You can also eat other healthy food choices a few hours before bed, just make sure you always get a complete protein source.

For more information check out:

4 Cycle Solution Bonus - Food Timing Tricks – Look at Pages. 20 & 21 for more information and tips. 

 

- Customer Support Staff

 

 

 

disclaimer

 

Cheat days and cheat meals are great and can be the key that keeps you motivated and recharges you, so you stay excited about sticking to your exercise and nutrition program.

While the cheat day is designed to be a chance to relax and free yourself from the strict meals plans of the week, there are some guidelines that will help you reach your health and fitness goals.

Without following the suggestions below you run the risk of undoing the positive results of your hard work.

The first question you have to ask yourself is: “what are my current weight loss goals?”

If you have 20 pounds or more to lose, then you will want to stick to a much healthier cheat day. Try to consume 2 or 3 clean meals and then use ONE cheat meal that contains your favorite food with a small piece of dessert.

If you have less than 20 pounds to lose, then you can be much more loose with your cheat day. Try to stick to the following guidelines as much as possible but you may use the day to enjoy your favorite foods and relax a little.

Cheat day guidelines:

- Make sure breakfast is not a binge meal and includes a lean protein. 

- Drink 50 to 75 ounces of filtered water before noon. This will help prevent dehydration, set up the digestive system for a healthy cheat day, and prevent cravings early in the day. 

- You can fill up and satisfy yourself at each meal, but don’t over stuff yourself or eat just for the sake of eating.

- Try to avoid a lot of alcohol when cheating. If you do consume alcohol on this day - make sure you do it AFTER a few cheat meals, otherwise you could sabotage the hormonal effect of the cheat day. 

- Try to avoid a lot of deep fried foods and high fructose corn syrup. Deep fried foods are basically void of any nutritional value and therefore don’t provide any metabolic or hormonal benefits for the cheat. 

- Schedule some type of intense workout the morning of your cheat day.

- Don‘t weigh yourself for at least 2 to 3 days after your cheat day. This will keep you psychologically in the right spot because any weight you‘ve gained is just water weight from carbs.

 

For more information and further details about how to maximize your cheat day check out the following programs:

4 Cycle Solution:  Weeks 5-6 - Accelerated Fat Loss Nutrition Manual.pdf (Pages 10 - 11) 

14 Day Rapid Fast Loss: 14- sneaky-fat-loss-tricks.pdf (Pages 19 - 20)

 

- Customer Support Staff

How to open 14 Day Rapid Fat Loss Solution on a Mac

 

Here are the steps for opening your 14 Day Rapid Fat Loss files:

 

Step 1 - open the email with the download link that was sent from Get Lean In 12

Step 2 - click on the link that will take you to the download page online

Step 3 - Once the webpage opens click on the blue link that says: “Your 14 Rapid Fat Loss System”

Step 4 - You should see an box in the bottom middle of the screen. Press the icon that looks like a computer monitor with an arrow pointing towards it. This will let you save the pdf file to any location on your computer.

Image 1 

Step 5 - You should see an box in the bottom middle of the screen. Use the "Where" menu to select the location you would like the file stored. Then press the "Save" button once you have the location selected. 

Image 2

Step 6 - Now open the file to make sure the download was successful and you have completed the download process.

Image 3 

Step 7 - Repeat steps 1-6 for each file link on the download page to save your complete package to your computer.

 

Enjoy your purchase!

 

- Customer Support Staff

How to Open 4 Cycle on a PC

 

Here are the steps for opening your 4 Cycle Solution files:

 

Step 1 - open the email with the download link that was sent from Get Lean In 12

Step 2 - click on the link that will take you to the download page online

Step 3 - once the webpage opens click on the blue link that says: “Your 4 Cycle Solution System”

image 1

Step 4 - put the mouse cursor over the blue link and right click on the mouse

image 2 

Step 5 - Select "Save Link As.." option in the drop down menu

Step 6 - next the save box should open. Make the Desktop your destination and press the save button

image 3

Step 7 - you should now see a zipped folder on your Desktop (a folder with a zipper on it) double click to open it

image 4

Step 8 - if you have the "Extract all files" option button shown then press that now. It will open your zipped files into a new folder with the same name. 

You should now be able to access all the 4 Cycle solution files.

 

- Customer Support Staff

 

How to download your 4 Cycle Solution on your Android device

 

Step 1 - First you will want to download to apps to your device. Adobe Reader and AndroZip

Step 2 - Open the Play Store on your device and search for “Adobe Reader” first

image 1

Step 3 - Next search for “AndroZip” and install that app next

image 2

Step 4 - Now open the confirmation email that was sent to you after your purchase and press on the download link

Step 5 - Click on the download link found in the email on your Android device

Step 6 - Once the download page opens in your web browser, click on the blue link: “Your 4 Cycle Solution System”

image 3

Step 7 - You will see a small message saying “Starting Downloading…” and a small arrow icon in the bottom right corner as the file is loading.

Step 8 - When the arrow stops flashing press it and the notification box will open. Press on the “4-cycle-fat-loss-aff-4.zip”

image 4

It will ask you to "Choose Action" and you will want to select "Extract files here"

image 6

You will see AndroZip open up and the 5 files in the zip folder will be displayed.

Step 9 - Press the PDF file you want to open now (Start with the top one and work down).

image 7

Step 10 - A box will open that says “Choose Action”. Select “Open”.

image 8

Step 11 - Next you will see the “Complete action using” box. Press the red Adobe Reader icon now, and then press the “Just once” button.

image 9

The PDF file will now open in Adobe Reader for you and it will be saved in the document section of the App.

Step 12 - Lastly, press the “return arrow” button in the bottom left to take you back to AndroZip.

image 10

Then repeat steps 9 - 11 for each of the 5 files.

You will now have the complete 4 Cycle Solution program stored on your Android device.

- Customer Support Staff

Here is a step by step guide on how to download your digital purchase on your iDevice.

 

First, make sure that you have the iBooks app installed on your device.

Next Install a Zip application to your device.

You can use any one you like, but we will be using iZip for this guide.

To do this, open the app store on your device and search for iZIp (it is free). Then download to your device.

image 1

Next open the email that was sent to you after you completed your purchase on your iDevice

Then press the blue download link provided in the email.

 

(Here is an example for opening the 4 Cycle Solution PDF but this works the same for any of our programs)


Follow these steps to unzip your 4 Cycle Solution PDF:

1. press the "Your 4 Cycle Solution System" link on the page that opened up. This is a large file, so when you press the link it will look like nothing is happening, but give it time (the length of time will depend on your internet connection) and if you are patient the next screen will appear.

Image 2

2. Once enought time has passed, you will see this screen appear. Next press the blue "Open in..." link that is on the left

image 3 

 

3. then choose open in iZip by pressing the yellow folder icon

Image 4

4. now a question appears, press the blue "OK" button

Image 5

5. next choose the cycle 1 pdf file (the first one on the list) and press the "Open In" icon located below the pdf list 

 

Image 6


6. finally choose the "open in iBooks" icon, this should be the first choice listed.

Image 7

This will open your iBooks app for you and you should soon see the first PDF open on your device.

Just repeat these steps for each PDF file and they will all be stored on your ibooks bookshelf.

It may seem a little difficult at first, but once you load your first PDF you will get the hang of it and you will have mastered a very useful function on your iDevice.

- Customer Support Staff

 

 

 

How to open 4 Cycle Solution on a Mac

 

Here are the steps for opening your 4 Cycle Solution files:

 

Step 1 - open the email with the download link that was sent from Get Lean In 12

Step 2 - click on the link that will take you to the download page online

Step 3 - Once the webpage opens click on the blue link that says: “Your 4 Cycle Solution System”

Image 1 

Step 4 - the download box should appear and you will see the 4-cycle-fat-loss-aff.zip downloading

Image 2

Step 5 - when the .zip file has finished downloading you should be able to open it

Image 3 

Step 6 - next you should see the folder open in a new box and will have 5 .pdf files listed.

Step 7 - choose where you would like to save the files and move them to the new location

Step 8 - you can now access the 4 Cycle guides from your new file location

 

- Customer Support Staff

Your body naturally produces most of the Uric acid found in your body. Your diet can also contribute to the amount of Uric Acid produced. Here are some suggestions on how to keep this to a minimum:

1. Make sure you are eating plenty of mushrooms, spinach, asparagus and cauliflower.

2. You want to choose healthy forms of protein whenever possible. Try mixing the above foods with lean, grass fed or Organic cuts of turkey and chicken. Also, choose foods such as eggs, cottage cheese, organic or raw milk, Greek yogurt and ever tuna.

3. Spices can also help reduce Uric Acid in you system. Try adding Turmeric, Ginger and Cayenne Pepper to your foods or even take as supplements.

4. Drink a lot of water. Try for 8 – 10 6 oz. glasses of water a day, minimum.

5. Besides foods and spices to looks like reducing your stress levels and breathing exercises can help keep your acid levels lower.

Of course remember, before trying any of these suggestions to make sure you talk with a professional locally or get advice from your doctor.

We hope this helps.

- Customer Support Staff

 

 

 

 

disclaimer

 Download 7 Day Accl. videos to a PC with Windows 10 Edge

 

Here are the steps to download the video files for the 7 Day Abs Video Accelerator program:

 

Step 1 – Open the download email that was sent after your purchase. Click on the download link that says: “Click Here to Download Your Videos” This should open up the 7 Day Accl Video download page.

Step 2 - Click on the blue link that says: Click Here to Download your Video.

image 1

 

Step 3 - Click on the black Play button in the middle of the video screen.

 

image 2

 

 

Step 4 - The black video screen should now show the first frame of the video. Right click on the blue link below the video like you used to, you will notice that the "save link as..." option is missing.

win 10 image 1 

 

Step 5 - If you look in the upper right had corner of your browser window you should see 3 little dots together. Press that icon now.

 

image 4

 

 

Step 6 - This menu will give you the option to open the with IE browser. Please select "Open with Internet Explorer" now.

 

Win 10 image 3

 

Step 7 - The same video screen should open in IE browser window. 

 

Step 8 - Now if you right click on the blue link below the video screen you should see the "Save target as..." option. Select this and it will have your video to your computer.

 

Win 10 image 4

 

Step 9 - Repeat these steps for each video to save them all to your computer.

 

Thanks and enjoy!

 

- Customer Support Staff

How to stay motivated: Tips for long term success

 

Why do so many people find themselves starting over again and again when it comes to losing weight?

Lack of motivation

It is hard to stick with a program when you begin to lose the momentum you had at the start and you don’t have a way to keep that motivation going. This can also be a problem once we lose the weight we wanted to and have hit our goal. Then we have the challenge of keeping the weight off long term.

The sad truth is that the majority of people continue to fail year after year with fat loss because they look for the quickest way possible or a short cut. The reality is most short cuts end up being the longest and sometimes most painful way possible.

If you have ever or are currently experiencing this, we have something you will love.

We have learned to overcome our frustrations by applying a set of small but very powerful changes to our lifestyle that allows us to stay learn and fit all year around.

The key? Learning how to build long-term, efficient fitness habits.

Here are three simple yet effective steps we use to keep going and how so many in our community get the results they are looking for:

1. Schedule it – You must plan and prepare ahead of time and schedule your workouts and meals. Schedule your workout for the day or week.

We found that an intense 12-20 minute routine performed within an hour of waking works best for most people. This will burn more fat and calories, supercharge your metabolism and give you lasting energy for the rest of the day.

Same goes for your meals. Take 15 minutes before bed to plan your next day’s eating schedule. This will allow you to focus on other things during the day and make your meals much more enjoyable.

2. Use and Accountability System – True success in anything is achieved when you hold yourself accountable to certain daily obligations, tasks, and large projects. If you don’t invest the time necessary then you will never reach your desired result.

How to do this -

  • A great way to do this is to invest in yourself. This is done easily by getting a system to follow and the financial investment is a great motivation to see it through to the end.
  • Another way to do this is by using an event or contest with well-defined deadlines and goals. The positive pressure will help you stay focused and creates the needed urgency to stick with your habits.
  • The last method is using a partner or friend and committing to weekly workouts, trainings or group sessions. This will allow you to have an extra level of support for when you don’t feel motivated.

3. Strive to be consistent, not perfect – No one is perfect so don’t try and hold yourself to unreachable standards. Learning to develop realistic, long-term lifestyle changes is the key to good health. In order to do this, you must come up with a plan that will help you create the habits you want that once set will last you a lifetime.

We are all human, so we will fall off the program from time to time. This is not failure. This just means we have to get right back on and not give up completely. Something to remember is that the people who are most successful in life are the ones who have failed more than anyone else and just kept getting back up until they reached their goal. Being consistent is starting now to do the small things that will lead you to good health and fitness. It is a journey not a destination to be reached. So enjoy the trip.

Using the 3 guidelines above will keep you on your own path to success. These ideas work in every aspect of your life and once you start using them to reach your fitness goals, you will find they will help you be productive in other areas as well.

This means that the changes in your body will be nothing compared to the person you become by sticking with these guidelines.

So remember, it will never be the perfect time to begin an exercise program. Just be determined to complete a small step that you can take now and get started on your path to creating the most powerful habits you have ever experienced.

Thank you and as always, enjoy.

- Customer Support Staff

How To Use Intermittent Fasting With The 4 Cycle Solution

 The 4 Cycle Solution is an amazing program designed to convert your body from a low moving and weight gaining nightmare into a lean fat burning powerhouse in a matter of weeks.

While this program works wonders on its own, it can be used with other systems to boost some of the benefits.

So what is the best combination to use?

Each person is different and has their own unique goals and situations. That means that there is not one answer to the question above.

Here are some guidelines on what you can do and one combination that many people in our community have used with success.

You can combine the 4 Cycle Solution with Intermittent Fasting to get the best of both systems.

Here are a few ways to do this:

Increase your meal sizes – When you use I.F. (intermittent fasting) for your nutrition schedule then you will have much less time each day to fit in your meals. The 4 Cycle Solution uses a lot of meals to make sure you are getting enough calories and healthy foods to feed your body.

With I.F. you just don’t have enough hours in the day to get in 5-6 meals. So you will have to condense the same amount of calories into less meals. This means using the Marco-Patterning guidelines but increasing the size of your portions each meal for the various macro-nutrients.

So have 1 ½ - 2 portions of your lean protein, and vegetables each meal. You can also increase your healthy fats but be careful not to go crazy if you have over 15 pounds to lose.

Use one of both of the options below to help you further:

Option 1: Have your largest meal of the day after exercise and have your next largest meal of the day two hours later. You can put the two meals after exercise closer together because metabolic rate is running so much higher and you're in more of a calorie deficit after the fasting.


Option 2:  Consume a Nutrition Shake after your exercise. Then have your largest meal of the day an hour later. This will continue to feed your system and still keep your body in fat burning mode.

If you need a great low fat protein powder check out: BioTRUST Low Carb

This should help you mix the two methods together and reach your health and fitness goals as quickly as possible.

Enjoy!

 

- Customer Support Staff

 

 

First of all we recommend you take a few minutes and give yourself a pat on the back. You have just successfully completed a very intense program. Even if you have farther to go towards your goals, you should take a moment to feel good about the progress you have already made.

Next step is to take a look at what your goals are.

If you still want to lose more fat, then you can do a 4 to 5 day depletion plan, have a cheat day and then follow the 4 Cycle Solution program but skipping cycle 1. So do Cycles 2 - 4 again.

Or if your goal is to maintain your current progress then you can start right in with cycle 2 and follow the program again through cycle 4.

If you want to break up the cycles you can move to another proven plan as well. The key as always is repetition and consistency. So whatever your choice, make sure you stick with it!

We have many great companies that we work with if you want some suggestions as to another plan to try just send us an email requesting more information: support@getleanin12.com

- Customer Support Staff

If I want a workout I can do at home, what program should I use?

The good news is that today there are many ways to get a complete workout from the comfort of your own home. As more people are looking for alternatives to having to join a Gym and leave their home to get the exercise they need, new methods have been created to accomplish this. 

Many people are using stretching or bodyweight programs or cable systems at home. These are great choices for a "home Gym" but you still need a system to follow in order to get the best results. 

While none of our programs are strictly “bodyweight training” systems, quite a few of our exercises can be done at home with dumbbells and a weight bench. This is one of the best options for many because of the low cost and the versatility that you have.

Adding weights (even lighter weights) to your exercise routine will greatly increase your results. You can work your way up to this and go slow with the weight progression. Everyone is starting at different physical conditions so you must do what works for your current situation.

We have had questions from client who are worried about getting "bulky" or gaining "too much" muscle. We assure them that there is nothing to worry about. If you use weights property, having lean, toned muscles is a key factor to having a body that’s in a “fat burning environment” 24/7.

So for this situation we would highly recommend our 4 Cycle Solution program with the optional exercise component. This program will give you the 8-week nutrition and exercise information necessary to build life-long, fat-burning habits.

You can check it out here: 4 Cycle Fat Loss Solution

While this program is in our opinion the best fit for these requirements, if you prefer to compare out programs yourself here are the other two options you would have:

7 Day Ab Targeted Solution

14 Day Rapid Fat Loss

Is Cycle 2 the same as Cycle 1 but with fruit?


Each Cycle has it's own detailed meal schedule and has been designed to create specific results in your body. It was created to lead you on a progressive path that will take your body from a sugar burning, fat storing system to a fat burning, high energy machine.

Our community members have seen the best results from following each cycle one by one until they have completed the program all the way through a least once. This allows you to learn how your body reacts to each cycle and what the best lifestyle plan to use to keep your body on track.

So while the Cycle 1 meals plans may have similar structure at Cycle 2, they are quite different and just adding fruit to the Cycle 1 plan will not produce the same results as following the Cycle 2 nutrition guide.

Cycle 1 is designed as a depletion system to be followed for 7 days. It uses the carb reduction to kick start your body and get it primed for the system found in Cycles 2, 3 and 4.


Starting on page 30 of the Cycle 2 - Macro Patterning Nutrition Manual you will see the meal planners for the next couple weeks. So it will show you if that day is a Carb Down, Baseline or Cheat day. This is very different from Cycle 1 and will take you to the next step in reaching your health and fitness goals.

If you can stick with the program  for all 8 weeks and then you will have everything you need to create a lifestyle plan from the 4 cycles that will keep you on track.

At that time, our customer support team will be happy to assist you in designing a long term plan to follow.

Thank you and Enjoy!

- Customer Support Staff

Is it ok to go longer than 3-4 hours between meals?

It is completely “ok” to go longer than 4 hours between meals. We have found that having the goal of eating every 3-4 hours gives most people the best results. It also allows you to schedule 4-5 meals a day as suggested in most meal plans.

While meal timing is important, you have to be balanced and remember that things come up in our daily lives that you cannot control. So you want to have a plan but be flexible enough to make adjustments when necessary.

Here are some guidelines that will help you with your meal schedule each week.

You want to try and avoid the extremes in eating meals too far apart or too close together. If you eat meals too close together you blood sugar levels will stay elevated throughout the day, which creates a fat storing environment in your body. It also has the side effect of feeling too full and sluggish during the day.

If you eat meals too far apart, you could possibly end up entering into a catabolic state which has the unwanted result of losing lean muscle.

One more thing we will mention is how to plan your pre and post workout meals for the best outcome.

Post workout: You can actually get away with having multiple post workout meals closer together because your body is ready and able to use up the extra nutrients for the 2 to 3 hours following any high intensity exercise.

Pre workout: Using a 2-3 hour timeframe for meals before your workout will do a number of things. It will give your body enough time to partially digest your food. It will also provide extra energy for your workout and give you muscles a steady stream of amino acids. The final benefit of this slightly fasted state is that your body will release more hormones that aid in burning fat during your workout.

The final tip is to make sure that your water intake is increased in between meals if you decide to stretch your timeframe past the 3-4 hour mark.

Even when on a nutrition plan you want to remember that meals should be enjoyable and relaxing. If you do a little pre planning and prep work, you will have great meals every day and can feel good to know that you are taking care of your body and will see the rewards of your efforts soon.

- Customer Support Team

Is there a program designed to stabilize hormone imbalance?

Getting your hormone levels in check is much easier said than done. We are not doctors and are not offering medical advice. The following are suggestions on how others in our community have been able to get the results they were looking for. We always recommend you consult with your health care adviser before making any big changes.

Many times people who have been on low carb or no carb diets for long periods of time will find that they have done some damage or have negatively impacted their bodies normal hormone production and regulation.

If you think this might be true in your case then you have a number of options. The good news is that you are not alone and many others have successfully reversed these effects. Your body is amazing at repairing itself if you give it what it needs to heal.

I did some checking and I was able to find you a system that could be what you are looking for. We have friends in the industry who focus on specific areas of health and fitness and I was able to find a program from one of the top trainers in the business.

I have provided the link below so you can review it on your own if you like:

Bruce Krahn’s - Trouble Spot Nutrition: http://getlean12.bkfitness1.hop.clickbank.net/?rd=tsnindex1&tid=support[firstname]

The 4 Cycle Solution program we offer also has a “Primer” section that will give you suggestions for how to get your body back on track before starting a new exercise and nutrition regimen.

If you already have the program, take a look at page 13 of the Cycle 1 – 7 Day Carb Depletion Guide and you will see The Primer guidelines to follow.

If you would like more information about the 4 Cycle Solution you can click the following link:

4 Cycle Solution: http://www.4cyclefatloss.com/special/4cs.php

Hopefully this gives you a good start on getting control of your hormones and balancing your systems again.

Thank you and Enjoy!

- Customer Support Staff

Is there another option besides WinZip for Zip files?

Yes there are many different programs out there that will allow you to upZip compressed files.

WinZip is not needed to access our program.

Here is a quick list of Zip programs for the most common devices used by our customers. The programs listed below have been the ones our community members have had the greatest success with.

Free UnZip programs based on Device type:

PC Computer –

7 Zip: http://www.7-zip.org/

iPhone or iPad –

iZip – Unzip app: https://itunes.apple.com/us/app/izip-zip-unzip-unrar-tool/id413971331?mt=8

Android Device –

AndroZip – Free File Manager: https://play.google.com/store/apps/details?id=com.agilesoftresource&hl=en

All of these programs should help you access your zip files on your device.

If you would like to see step by step directions with screen shots for help downloading the 4 Cycle Solution program then just select your device from the list below:

iPad: http://getleanin12.kayako.com/Knowledgebase/Article/View/54/0/how-to-open-4-cycle-solution-on-a-ipad

Android: http://getleanin12.kayako.com/Knowledgebase/Article/View/68/0/how-to-open-4-cycle-on-an-android

PC: http://getleanin12.kayako.com/Knowledgebase/Article/View/66/0/how-to-open-4-cycle-on-a-pc

Mac: http://getleanin12.kayako.com/Knowledgebase/Article/View/65/0/how-to-open-4-cycle-solution-on-a-mac

If you are still having issues or need assistance with anything else please fee free to contact our customer support staff at: support@getleanin12.com

Thank you and enjoy!

- Customer Support Staff

 

 

 

Looking for something with a more basic nutrition plan

We get a lot of questions from people looking for a quick fix or a magic pill to take and get great fat loss results. The truth is that getting the amazing results that many of our community members have achieved on our programs is not hard, but it does take consistent effort and learning.

Once you are comfortable with the nutrition guidelines Shaun uses in his programs then you will have everything you need to create a nutrition plan that meets your needs and can be as simple or as detailed as you want.

If you are looking for another option to have when you want to switch things up or if you know you don’t have the time now to devote to learning the system but want to get started anyways and give yourself a head start for when you are ready, we have what you are looking for.

We have done some research for you and have found a number of options from some of our friends in the industry who have created programs you can jump into quickly and get started on your journey to weight loss and reaching your health and fitness goals.

Here are the links to use to get more details about the programs we selected for you:

Bruce Krahn’s – Trouble Spot Nutrition: http://getlean12.bkfitness1.hop.clickbank.net/?rd=tsnindex1&tid=levi

Dan Long’s – Xtreme Fat Loss: http://getlean12.xtremefl.hop.clickbank.net/?=directint&tid=levi

Craig Ballentyne’s - 6 Minutes to Skinny: http://etr.go2cloud.org/aff_c?offer_id=44&aff_id=90

Any of these systems can be used when you want to take a break from your current routine. It is always a good idea to switch things up every 3 to 4 months to keep things interesting and avoid hitting plateaus. We hope this will help you and get you started on your way to losing that suborn fat and keeping it off.

Let us know if we can assist you in any other way by contacting our customer support team at: support@getleanin12.com

Thank you and Enjoy!

- Customer Support Staff

Simple Tips On Timing Your Meals During Cheat Days

For anyone who has completed the first week of the 4 Cycle Solution they are faced with something that seems to strike fear in many of our clients. Yes, I am talking about the Cheat Day...

This is something that if you are trying your hardest to lose weight and to get rid of that unwanted fat seems to go against everything you have been taught before. The good news is that once you understand how you body works and see how Cheat days are essential for maximum weight loss, you will come to look forward to them and enjoy yourself and the meal.  

So how do you get the most out of your cheat days? 

Here are 3 simple tips you SHOULD remember during your Cheat Day:

  1. Make sure you don't binge or stuff yourself. This is a time to relax a bit and take a break from the strict rules of the other days, but it doesn't mean you have to go crazy. You can enjoy your favorite dessert and some extra starches without eating too much. If you are not hungry, don't force yourself to eat. 
  2. Stick to healthy choices when you can. You should eat some sweets but make sure they are not filled with HFCS or too many chemicals. You also want to make sure your meals still include lean protein and vegetables when possible. Increasing your water intake that day and the next will go a long way to help your body process the cheat meal and maintain your progress. 
  3. If you are including an exercise protocol with your nutrition plan, make sure you give it your all on your cheat day. You may not have the same energy as the other days, but just make sure you do not skip the workout. It will help you convert the extra calories to fuel and not store it as fat. 

That is pretty much it. Relax, enjoy the fact that you made it to your cheat meal and reward yourself for the progress you've made. You deserve it, and your body will respond to the break in your diet with accelerated weight loss.

- Customer Support Staff

 

 

On the 4 Cycle program what can you substitute for tomatoes?

 We have had members in our community ask specifically about use of tomatoes on the 4 Cycle Solution.

While it is true that a tomato is actually a fruit, we found it best to keep it in the vegetable category for this program. Most people use it as a vegetable so we have made it part of the approved list for the different cycles of the 4 Cycle Solution.

That means that if you want to substitute something else for tomatoes while on the program. Just go to the Approved Vegetable list for the cycle you are currently on and pick any of the other choices from that list to switch out with tomatoes.

Once you are on a Cycle that allows fruit you will find a separate list for approved fruits you can use on the plan.

Here is a list of the page numbers for the various lists and the guides they can be found in:

Cycle 1 –

Approved Vegetable list: Page 19 of the Cycle 1 – 7 Day Carb Depletion Nutrition Manual

Cycle 2 -

Approved Vegetable list: Page 27 of the Cycle 2 – Macro Patterning Nutrition Manual

Approved Fruit list: Page 26 of the Cycle 2 – Macro Patterning Nutrition Manual

Cycle 3 -

Approved Vegetable list: Page 16 of the Cycle 3 – Accelerated Fat Loss Nutrition Manual

Approved Fruit list: Page 15 of the Cycle 3 – Accelerated Fat Loss Nutrition Manual

Cycle 4 -

Approved Vegetable list: Page 14 of the Cycle 4 – Diet Break Nutrition Manual

Approved Fruit list: Page 15 of the Cycle 4 – Diet Break Nutrition Manual

We hope this helps you with all your fruit and vegetable substitutions. If you need anything else or have further questions about the approved foods on the program please contact our support team at: support@getleainin12.com

Thank you and enjoy!

- Customer Support Staff

 

How to open 7 Day Ab Solution on Kindle Fire

We have had many clients successfully use Adobe Reader to open the .pdf files on their Kindle Fires.

Here are the steps to access 7 Day Abs:

Step 1 – Download Adobe Reader from the app store

Image 1

Step 2 – Open this email on your Kindle Fire

Step 3 – Press the 7 Day Ab link (provided in your order confirmation email)

Step 4 - Once the link opens in your web browser press the download link on the web page

Image 2

Step 5 – You will see a option box appear that says:  “Complete Action Using:” you should now see the Adobe Reader icon below the wording. Select Adobe Reader now.

Image 3

Step 6 – It should open Adobe Reader for you and you should be able to read the .dpf file this way.

Step 7 – Repeat steps 1-6 for each of the files on the download page.

 

- Customer Support Staff

 

How to download 7 day abs to Android device

Step 1 - Download the Adobe Reader app to your device. Go to the  Google Play store and search for “Adobe Reader” then press install.

image 1

Step 2 - Open the confirmation email that was sent to you after your purchase that had the 7 Day Ab download link.

Step 3 - Click on the download link found in the email on your Android device.

Step 4 - Once the download page opens in your web browser, click on the blue link: “Your 7 Day Ab Targeted System".

image 2

Step 5 - A box will appear that says “complete action using” on top and then gives you option icons.

image 3

Step 6 - Select the red Adobe Reader icon and press the “just once” option.

 

The main 7 Day Ab guide will open in Adobe and you will be stored in the Documents tab of the app for you.

Go back to the download page on your web browser and repeat steps 4-6 for each of the 5 bonus downloads a well.

 

image 4 

 

- Customer Support Staff

7 Day Abs Download instructions on iPad

 

Here is a step by step guide on how to download your digital purchase on your device.

First make sure that you have the iBooks app installed on your iPad first.

Image 1 

Here are the steps to open your 7 Day Ab Soultion .pdf:

1. press the "Your 7 Day Ab Solution" link in the download email that you received.

2. next press the blue "Your 7 Day Ab Targeted System" link.

Image 2

3. Once it opens you will see a grey bar that says: 7-day-ab-targeted-solution.pdf (this will be in black) to the far right of this you will see blue letters that say: Open in"iBooks" press that blue link on the guide will be saved directly to your iBook bookshelf for you.

 

 Image 3

 

Note: this grey bar disappears after a couple seconds but you can bring it right back by tapping anywhere on the 7 Day Ab image.

This will open your iBooks app for you and you should soon see the first PDF open on your device. Just repeat these steps for each PDF file and they will all be stored on your iBooks bookshelf.

- Customer Support Staff

 

How to open 7 Day Abs on a Mac

 

Here are the directions for loading the 7 day abs PDF to your Mac:

Step 1 - Open the download link email that was sent to you after your purchase.

Step 2 - Click on the blue “Your 7 Day Ab Targeted System” link next

image 1

Step 3 - Now go to the top menu and select the “File” option. Then go down to the “Save As…” option on the drop down menu

image 2

Step 4 - choose where you want to save the PDF file to in the “Where” section and press the “Save” button.

image 3

Step 5 - Lastly, go to the location you saved the file and make sure it is there.

Repeat steps 1-5 for each PDF file

- Customer Support Staff

How to open 7 Day Abs .pdf file on your PC

 

Follow these steps to download the 7 Day Abs .pdf files to your computer:

 

Step 1 -  First open the confirmation email that was sent to you after your puchase. You should see a link to the download page in that email. 

Image 1 

 

Step 2 - Right click on this link and one of these three options should be on the list that appears: "Save File As" or "Save Link As" or "Save Target As"

Image 2

 

 

Step 3 - Select whichever one of these three options you see and it will open a save box asking you what to name the file and where you want it stored.

Image 3 

 

Step 4 - Make your selections and click the "Save" button.

Note: make sure that the "Save as type:" says "Adobe Acrobat Document" 

You now have the .pdf file saved on your computer. Go to the folder you saved it to and try to open the .pdf file, just to make sure.

Repeat steps 1-4 to download the rest of the bonus files that came along with the 7 Day Abs program.

 

- Customer Support Staff

Your meal potions and frequency will depend on many different factors.

Typically, for men you are looking to consume two servings for each recipe and the women will have a single portion. Of course this is just a guideline, and each individual will adjust according to their exercise regemin, daily routine and metabolism.

Here are a list of portion guidelines you can use for each meal and three calorie options if you want to count them.

 

1. Protein = the size of your palm

2. Carbs = the size of your fist

3. Fats = the size of the end of your thumb x 2

 

Here’s a general ballpark figure on how you can count calories for fat loss.

 

1. 10xs your body weight = lose weight/burn fat

2. 12xs your body weight = maintain

3. 15xs your body weight = gain weight/lean muscle

 

For more details regarding portions and counting calories refer to the program guides below :

 

14 Day Rapid Fat Loss – Page 10 (PDF page 11)

 

4 Cycle Solution – Quick Start Guide Page 24-25 (PDF pages 25-26)

 

 

 

disclaimer

Protein Substitutes for Vegetarians

Protein is a very important part of every nutrition plan we offer. It is vital for lean muscle growth and protection. We recommend consuming a lean protein with every meal to make sure you body had the building blocks it needs to help you reach your goals.

While we suggest using lean animal in most of our guides, there are some very easy ways to substitute non animal proteins when needed. We have provided a Protein Substitution Chart at the end of this aritcle to assit you in this. Here are a few reminders as well when choosing your protein sources:

1. Consume Protein at each meal a minimum of 4 times a day, we feel 5 meals would be ideal if exercising.

2. If using Cottage Cheese, try to use Organic or Raw (Full Fat) versions and only use once per day.

3. When using substitutions, make sure you keep track of the calories contained in them. This is especially true when using the 7 Day Ab Targeted Solution or the Carb Depletion program (Week 1 of the 4 Cycle Solution), when we are strategically limiting  calorie dense foods. 

4. If using a protein shake, use one with low or no sugar and make sure impact carbs are under 5 grams per scoop. You are looking for 20-30 grams of protein for Women and 30-40 for Men. BioTRUST Low Carb Protein Powder is a great choice. 

Here is a list of substitutions you can use - 

Protein Substitution Chart:

Besides the obvious choices (eggs, cottage cheese, Greek yogurt) you can also use: 

  1. Protein Powder
  2. Whey
  3. Pea
  4. Rice
  5. Tempeh
  6. Texturized vegetable protein Soy foods (make sure it's NON GMO)
  7. Veggie burgers Tofu (watch fat content)
  8. Bean Dishes 
  9. Baked Beans
  10. Bean Burgers
  11. Black Beans
  12. Kidney Beans
  13. Pinto Beans
  14. Lentils
  15. Red Beans
  16. Tofu & Bean Casserole
  17. Hummus
  18. Refried Beans

It helps to find some healthy recipes you can use or modifying the recipes in your guide to include some of the protein sources above. This should give you well over a dozen options to work with. We want to make sure you don't get bored with your choices so you are more likely to stick with the nutrition plan.  Just make sure you stick to the combinations prescribed in the meal plans and you should be good.

- Customer Support Staff

Ab Workouts

If I were to ask everyone reading this to raise their hand if you would want toned sculpted abdominal muscles, how many of you think that everyone's hands would be in the air right now? 

Even if you don't necessarily want the washboard stomach or the 6-Pack Abs we see in fitness ads, almost everyone could use a slimmer mid section right?

So how does one go about getting this?

Well most people try to accomplish this by spot training and just doing seemingly endless amounts of ab exercises. Sadly, that is why you do not see most people (even those who exercise regularly) with rock hard abs. 

Here are a few tips and suggestions that will go along way in helping you gain a slim waist and well toned abs

1. We suggest that you don't just focus on Abs, but instead add your Ab workout into a full body exercise program. If you do Ab training 3 times a week for 15-20 minutes that would be great. We suggest you do not go over this time frame and that you give your body enough time to rest in between Ab workouts. 

2. If you are trying to get rid of stubborn belly fat, then you might want to hold off on ab workouts and focus on switching your bodies metabolism first. Doing this will switch your body from using sugar as fuel to burning that fat instead. If you do this first, then when you do work your abs, you will see the results much quicker. For more info. Check out this cool Ab Targeted video by Shaun.

3. Looking at your nutrition and how what you eat affects your hormones and fat storing triggers will also help you slim down your waist. Shaun has created an amazing 8 Week Exercise and Nutrition system to do just that. Here is a link to the program now: 4 Cycle Solution

4. If you want a more aggressive approach, then you can check out the 7 Day Ab Targeted Solution for maximum impact in the shortest time. 

No matter what your personal goals or current physical condition these recommendations will help you reach your health and fitness goals. We are here to help and look forward to hearing your success story in the near future! 

- Customer Support Staff

Recommendations For Diabetics Who Want to Try 4 Cycle Solution or 14 Day Rapid Fat Loss

We need to get the legal stuff out of the way and make sure everyone knows that we are not doctors and anything we suggest is not to be taken as medical advice or diagnosis. For a full disclaimer please click the link at the bottom of this article.

That being said, here are some guidelines and tips for how to use a diet and nutrition program in a safe and cautious manner.

We typically recommend that Diabetics have a small amount of protein before and after workouts. This will keep your sugar levels as balanced as possible.

If you're dealing with type II you will want to get clearance from your doctor before starting ANY new exercise regimen. Once you get clearance from your doctor to exercise and you don't have a huge issue with sugar, we would like to see you exercise in a "fasted" state. This means exercising in the a.m. after waking up on an empty stomach. If this does not work with your schedule then try to plan your workout 3 to 4 hours after a balanced meal.

If is also beneficial to wait 45 - 60 minutes after exercising before you eat, IF you are type II and can tolerate waiting. If waiting is not an opiton for you then just have a small amount of protein immediately after you finish your workout.

Again, if you have sugar issues proceed with caution. This can be VERY effective, but only if your current condition can tolerate it.

All of our programs have helps countless customers experience amazing results and we want the same for you. We believe in safety first, so using the above guidelines will help you stay healthy and safe while working on reaching your health and fitness goals.

If you would like to review the programs we offer here are links to each one for your reference:

7 day Ab Targeted Solution: http://www.7dayabs.com

4 Cycle Solution: http://www.4cyclefatloss.com/special/4cs.php

14 Day Rapid Fat Loss: http://www.14dayrapidfatlossplan.com

We look forward to working with you one on one and hearing your success story in the near future!

- Customer Support Staff

 Disclaimer

Leptin is a hormone produced by your body that controls every aspect of your fat loss puzzle. However, research shows that Leptin production drops by over 50% in the first week of dieting and continues to decline on most weight loss programs.

Leptiburn is a product that will help you to increase your fat burning by effecting the hormone Leptin’s production and sensitivity. It is a simple way to keep Leptin levels high as you lose weight, while also supporting increased sensitivity to the hormone.

Just remember that LeptiBurn does not allow you to just sit on the couch and eat whatever you want. Instead it is an amazing way to boost the effectiveness of a solid weight loss nutrition program. It will help you avoid the walls most people hit on weight loss programs, such as: stalled results, no results or weight loss plateaus.

Also, do not take LeptiBurn if you are pregnant, nursing or under 18 years of age.

If you want to learn about about LeptiBurn click this link now: LeptiBurn from BioTRUST

Here are two great weight loss and nutrition management programs that work great with LeptiBurn:

7 Day Ab Targeted Solution

4 Cycle Fat Loss

 

- Customer Support Staff

 

 

 

 

disclaimer

Step by step download instruction links for ALL products

 

Having troubles loading your new purchase to your device?

Here is a master list of step by step guides for every product we offer. Just find the product you want and then select your device and it will provide you with detailed instructions with images to assist you.

 

4 Cycle Solution - Download Instruction Guides:

4 Cycle for iPad

4 Cycle for Android

4 Cycle for PC

4 Cycle for Mac

 

7 Day Ab Targeted Solution - Download Instruction Guides:

7 Day Ab for iPad

7 Day Ab for Android

7 Day Ab for PC

7 Day Ab for Mac

7 Day Ab for Kindle

 

14 Day Rapid Fat Loss - Download Instruction Guides:

14 Day RFL for iPad

14 Day RFL for PC

 

7 Day Video Accelerator System - Download Instruction Guides:

7 Day Video Pack for PC

 

Enjoy!

- Customer Support Staff

 

 

Suggestion for eating cheat meals and holiday feasts

Everyone is trying to avoid gaining unwanted belly fat during the holidays. Also many who use our programs are worried about cheat meals negatively affecting their progress because of the added calories and carbs during those meals.

Here is a great tip on how to do some Damage Control and reduce your stress during those times.

Meal Planning Tip:

Eat your favorite carbs or sweets last!

You always want to be sure to have your lean protein and vegetables first. Eating your foods in the wrong order can trigger your fat storing hormones and spike insulin levels.

Studies show that eating your protein and vegetables FIRST (before

carbohydrates) significantly decreases blood glucose levels by 29%, 37%,

and 17% at 30, 60, and 120-minutes respectively when blood samples were

taken after eating.

There is another benefit to this little trick. Because your blood sugar will be under control you will not have that strong feeling to sleep or be drowsy. So that means you can enjoy the occasion more and spend quality time with your family and friends.

So just remember, Eating vegetables and protein first means less fat storage.

Thank you and Enjoy!

- Customer Support Staff

The number one component of any successful Fat Loss Plan

Can you guess the answer to this question?

Some people would say hard work, or maybe depriving yourself of the foods you love, others spend hours and hours on cardio machines trying to get fit.

While it is true that each of these can work sometimes they do not work for everyone or are they even possible for many people to maintain.

So what is the answer? One word …

Intensity

 

The truth is you will never see results unless you understand how proper intensity is a must for any fat loss system.

If you are not applying the proper intensity during your exercise or workout routine then you may find yourself trapped in the same place for years with little or no results.

Now for some people the word “Intensity” can be a bit intimidating. If this is true in your case, don’t worry you are not alone. Here is a little secret most people don’t realize about intensity when talking about fat loss.

Everyone has a different level of intensity needed to produce results. What does that mean? That depending on your current age, your gender, your level of physical fitness and any health issues you are dealing with will all affect what your personal Intensity level.

That means that if a fat loss program is based on intensity levels instead of a certain number of sets and reps with a specific amount of weight it can be used by a wide range of people to get amazing results.

So you can have an advanced bodybuilder and a fit 65 year old doing the same fitness routine but using their own personal Intensity level and getting super benefits from it in terms of pounds lost and lean muscle gains.

Here is a Scale that you can use to gauge your intensity levels:

  • Level 1 = Warm-Up or Slow Pace
  • Level 2 = Jog or Medium Pace
  • Level 3 = Run or Hard Pace
  • Level 4 = Fast Run or Very Hard Pace
  • Level 5 = Sprint or All Out Burst (based on your current level of personal condition*)

*Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you’re at right now personally. You can also apply this scale to other types of exercise besides running or sprinting.

If you already have one of our programs such as the 7 Day Ab Targeted Solution, the 14 Day Rapid Fat Loss System or the 4 Cycle Solution then you have everything you need to apply the Intensity key to these routines and see the fat start to burn away. If you haven’t decided which one to use yet, then you can review each of them by clicking the links below –

7 Day Ab Targeted Solution

14 Day Rapid Fat Loss System

4 Cycle Solution

Here are a few final reminders for getting the most out of any Intensity based fat loss plan.

  1. Always warm-up and cool down for 4 to 5 minutes minimum
  2. Feel free to walk briskly for 10 to 30 minutes afterwards if time permits. A lot of research shows this will help the heart utilize oxygen properly and enhance fat loss by burning off the Free Fatty Acids that your body will release during high intensity bursts of exercise.
  3. Get enough sleep. Adequate rest will let your body heal and build lean muscle to replace the fat. Also if you do the right workouts then you can continue to burn fat even in your sleep.
  4. Finally remember, More is not Better! You can go from exercising 8 to 10 hours every week all the way down to 4 to 5 hours a week and double your results at the same time. You just need the right sequence to perform to do so.

So remember to find and use your personal intensity level with the right plan and watch the fat burn off.

Until next time, Enjoy!

- Customer Support Staff

 

 

 Getting Started with 4 Cycle Solution

So you just purchased the amazing 4 Cycle Solution program and are all ready to get started burning off that stubborn fat.

You open up the folder and see all the guide and the great bonuses Shaun has included at no additional cost to you. It is at this point that some of you may be feeling a bit overwhelmed and confused. 

That is normal, do not worry.

Anytime you step outside of your comfort zone and begin a new process there is some nervousness and feelings of anxiety. That just means you are growing and if you stick with it your body we begin to transform into that image you have in your head of a slimmer healthier you.

Here are some tips to keep you from getting overloaded and will help you stay on track and get the system down.

4 Cycle Solution tips:

  1. Don’t try and read everything at once – There is just too much great content provided and you will not be able to absorb it all at first. So don’t worry about it. Just focus on the program a week at a time and that will keep you from getting overwhelmed with the new info.
  2. Keep it simple - Just read the Cycle 1 guide and the Quickstart Guide to get started.
  3. Don’t read to Bonuses guides until Cycle 3 – This will give you time to learn the basics and to get familiar with the terms and concepts behind the system. Then you can start to add in the idea from the bonus guides after you are comfortable with the 4 Cycle plan and are starting to see results.
  4. Use the Food Journals and the Workout Log Sheets - This will help to keep track of your progress and to learn the system the quickest. These will work hand-in-hand with the meal plans and the exercise manual from the main 4 Cycle Program.
  5. Don’t Stress – There may be times when you feel like stopping or maybe you are not seeing results as fast a you would like. Stick with it. Don’t listen to the negative voices in your head. Just follow the plan and you will start to see the benefits you are looking for.

Of course you also have a secret weapon to help you if the above tips are not getting you what you want.

What is it?

You have full access to our super Customer Support Staff. They are ready and willing to assist you with any questions you have along the way and to help you get over any obstacles you may come across. You can contact them anytime with the following email address: support@getleanin12.com

So there you have it. You now have no reasons to wait, let’s get started and you will soon reach your health and fitness goals and will find your friends and family asking you for advice and what you secret is.

If you are still finding some things a bit hard to figure out such as the meal plans or specifics for exercise routines, we have your answer.

For a complete set of meal plans for all 8 weeks including a full recipe book, take a look at the 4 Cycle Meal Plan Pack.

Or if you are looking for a detailed exercise video database to help you get going with the workouts then the 4 Cycle Exercise Accelerator Pack is for you.

We hope this helps and as always, Enjoy!

- Customer Support Staff

 

Tips for Salads on the 4 Cycle Solution

At the bottom of most of the meal planner charts for each cycle you will see a section on Salads under the Guidelines and Directions.

It says to eat 2 small salads each day. We have received a lot of questions about this so here are some tips to help you with this part of the nutrition plan:

  1. It says to make a lettuce and cucumber salad. Many of our community members have had success using romaine, butter lettuce or red lettuce as the leafy green. Only use Iceburg lettuce as a last resort.
  2. You can substitute any of the vegetables on the approved list for that cycle if you do not want to use Cucumber in the salad. Just make sure you count the Impact carbs for that veggie, it is the number after the vegetable name on the Vegetable Requirement & Serving Sizes chart in the nutrition guide for each cycle.
  3. You can use up to 1 tablespoon of both the Olive Oil and the Vinegar. Just add it to your taste up to that amount.
  4. The salad is in addition to the Vegetable meals listed on the charts each week. The meals that show vegetables are just the minimum for that week. So you can eat veggies with every meal as long as you don’t go over the impact total for that week.

That should help you add in the salads to your weekly meal plans as simply as possible. If you have any other questions about this or anything else feel free to contact our support team at: support@getleanin12.com

 

Thank you and Enjoy!

 

- Customer Support Staff

Top 10 Guidelines for a Fit Lifestyle

 

The question we get asked all the time is: “What can I do to lose weight and keep it off?”

Now there are many tricks out there that can potentially double or triple the results of the following information. But if you follow these steps consistently you can program your metabolism to become a fat burning machine now.

 

Here are the 10 Law for a healthy lifestyle:

1. Lift weights – Simple truth, resistance training is the number one way to burn more fat and calories. It has a two main benefits. First it produces more lean muscle tissue so you will end up burning more calories even while resting. Second, when done correctly, a weight training workout can speed up your metabolism for up to 12 hours longer than most traditional cardio sessions.

2. Eat smaller meals more often – If you eat 5-6 smaller meals a day you will change your bodies routine. Most people who eat 1-3 meals a day are setting up their bodies to be fat storing machines. A well timed meal plan will provide your body with a constant supply of nutrients throughout the day while managing your blood sugar. It will also skyrocket your metabolism and reprogram your body for weight loss.

3. Combine Lean Protein with Fibrous Carbs each meal – This allows your body to be in a fat burning environment all day long. With proper portion control you can also stabilize insulin which can allow your body to potentially use stored fat as fuel.

4. Detox and Flush your system with Water – Water and detoxifying work hand in hand with diet and exercise to keep your body free of many illnesses and diseases and working properly. If you don’t get enough water the whole system can quickly break down and you will lose the positive effects of your efforts. Water is responsible for the delivery and transport of all processes that take place in the body (fat burning, recovery, digestion, etc) so make sure you are giving your body the fluids it needs to keep going. This means drinking 8 to 12 eight ounce glasses of water or more each day.

5. Eat more “Clean” Protein – Eating more protein will curb your cravings for carbs and in return you will have more energy and allow your body to reach its fat metabolizing potential. It also provides the building blocks of muscles and provides nutrients needed for hormones, enzymes, antibodies and neurotransmitters. Lastly, it has a greater thermic effect allowing your body to consistently burn more calories.

6. Do Cardio first thing after waking up – Not only is this a great way to start your day, it will also rev up your metabolism to be a fat burning furnace. You could actually speed up your metabolism for a full two days after a cardio session if done correctly it can cut your workout time down significantly.

 

7. Avoid “Dirty” Carbohydrates – We have to avoid refined carbs, especially the while ones that everyone eats. The only way to live a healthy lifestyle if to eat balanced meals with clean fibrous carbohydrates, clean lean proteins and small amounts of friendly fats. It is true that our bodies need carbs to fuel our brains, body and muscles. However, if we continue to consume refined white or sugary carbs, we will program our bodies to store more fat, have less energy and increase our risk of unwanted diseases.

8. Get more rest and take liquid vitamins – Working out and eating right are just the stimuli for reaching your goals. The results you see actually occur while you are resting each night. When you train hard and eat right, you are putting stress on your body and this causes you to need more rest and will also deplete your nutrients. By getting enough sleep for recovery and taking a liquid vitamin supplement you will allow your body to fill in the missing gaps in the nutrition and fat loss equation.

9. Consume 30 grams of Fiber daily and avoid starchy carbs at the end of the day – Early in the day, carbs are used for energy and fuel the body and brain. When you eat carbs later in the day or at night, your metabolism has slowed so your need for fuel decreases. Your body is more likely to store those extra carbs as unwanted ugly body fat. So try avoiding carbs for your last two means of the day, making them mostly lean protein and small amounts of vegetables with friendly fats.

10. Be consistent, not perfect – If you follow the above steps closely you will burn fat, much more fat than most people are used to. But we are all human which means we will fall off the program for time to time. The key to achieving great results is knowing that when you do lose your way, you must get back on track instead of giving up. A great way to combat this temptation and to reward yourself for all your hard work is to use a “free day” or “cheat day” once a week. This will give you something positive to focus on and is a fantastic “calorie shock” to your body. Remember, Consistency and not perfection is the key to giving your body the programming it needs to be in a fat burning mode “naturally” all day long.

So there you have it. 10 basic tips for fat loss success. Most of us tend to over complicate things and make these guidelines too difficult to follow.

Remember: “Nothing tastes as good as being in great shape feels” and “Half of getting what you want out of life is understanding what you have to give up to get it”

For a complete 8 week nutrition and exercise plan, check out The 4 Cycle Solution

If you are looking for just an exercise program to go along with these tips then take a look at The 7 Day Ab Targeted Solution

Enjoy!

- Customer Support Staff

Try this now and watch your confidence explode

We hear of so many people who want to lose weight or get fit only focusing on the physical aspect of those goals. They completely miss out on something just as important for their success with any fat loss plan.

That is the mental aspect of fat loss and what role it plays in helping you stick with your plan.

Even if you have one of the most powerful plans on the planet (like our 7 Day Abs) in your hands and you plan out every detail, you’ll never succeed if you don’t have the mental discipline to follow through.

This is where the difference between knowledge and wisdom becomes important.

Knowledge is good and you need to learn what steps to take in order to reach your current health and fitness goals. Of course if that is all you ever do, just keep learning about how to lose weight but you never try it, then that knowledge is wasted.

So in order to succeed you must apply Wisdom to your fat loss plan. Wisdom is using your Knowledge and taking action on what you know.

The great news is that this Wisdom is not just for a special group of important people. Anyone who learns this difference and applies it to the right program will start to see amazing results in their bodies and overall health.

Want to know how to follow through with your commitments, have more discipline and use this wisdom to build unimaginable confidence?

Then you must master the following rule –

Always Do Feared Things First

Here is how it works…

The very first thing you want to do even before planning any training and nutrition plan – is to sit down and make a list of what’s in your schedule that could potentially get you off track or that you might want to put off because of fear.

You know what we are talking about. Whether it’s the kids going back to school, social gatherings, parties, football season, or friends. It’s called life. Now that you’re AWARE of what could get in your way, you’re half way there.

Here is how to beat these fears and build confidence:

 

For the next 7 days, agree to take 15 to 30 minutes every night before bed and do the follow 2 things.

  1. Plan your next day of nutrition and exercise in advance

There are things you know you have to do each day, such as driving the kids to school or making food for the family or being at your job on time. If it’s on your schedule it’s going to get done. Treat your exercise session exactly the same way.

Now imagine you are having a party at your house. You wouldn’t let everybody just show up, open up your fridge and hope for the best – would you? Nope. You plan ahead and have everything cooked and prepared ahead of time. You would plan out and schedule it in detail.

Treat your daily nutrition the just like that. Plan and pack everything

necessary in advance so you’re prepared and not tempted to cheat or eat fast food.

  1. Make a list of the 5 things you must complete the next day for you to have success

We call it the “Win List”. After you’ve written these 5 things (no more, no less), figure out which item on the list you dread and fear the most.

Next, make sure you accomplish this item first before you do anything else.

This is the most important takeaway from this article. Doing your most feared thing first will empower you and build your confidence unlike anything you’ve ever done.

This automatically makes tackling the rest of your “Win List” feel a heck of a lot easier. In fact, when you do feared things first, you’re almost guaranteed to annihilate your win list and take your personal discipline to a whole new level.

Put this into action right away and watch your confidence explode.

We would love to hear how this works for you. Please send us your success stories or any comments or thoughts to: responses@getleanin12.com

Enjoy!

- Customer Support Staff

 

Use This Powerful Formula To Make Fat Disappear

Abraham Lincoln once said: “A goal properly set is halfway reached.”

So how do you get yourself the rest of the way when it comes to Fat Loss success and your goals?

- The answer is called the S.M.A.R.T. formula -

Here’s how it works:

  • Specific. Break down your goals. When, where, what time, how many, etc.
  • Measurable. You can’t track your goals if you don’t consistently measure. Tracking and measuring equals consistent progress.
  • Action-oriented. Based on Action. Always use a verb (e.g., “Achieve,” “Finish,” “Eat”, “Exercise,” “Complete,” etc.)
  • Realistic. You need to make sure you stretch and push yourself, but don’t create disappointment or a lack of balance by being unrealistic. This is different for every person.
  • Time-bound. (with a deadline) 5 year, 1 year, quarterly, monthly, weekly, daily, etc.

Now that you know how to set S.M.A.R.T. goals, let’s give you a detailed goals action plan.

  1. Pick one area of your life, preferably fat loss, but ANY area will work.
  • Health, Fitness, and Fat Loss
  • Family and Relationships
  • Career, Hobbies, or Passion
  • Personal Growth
  • Spirituality
  • Love Life or Marriage
  • Money and Finance
  1. You HAVE to write them down.  We recommend hand written goals. Study after study shows you’re more likely to remember and apply things that you write down. Write 3 to 5 goals based on the criteria above. Here’s a great approach to start with…
  • 6 month
  • 1 month
  • Weekly
  • Daily

When you break your goals down like this, you give yourself small steps. This allows you to achieve your goals in a realistic and progressive manner.

  1. Read your goals aloud to yourself at least one time a week. Doing this every day is even better. Keep your goals in front of you somewhere you’ll see them everyday. Out of sight = out of mind.
  2. Visualize the goal as being already achieved in your head when you say it. This is BIG. Your mind doesn’t know the difference between what you visualize and what you actually see, so focus on seeing the goal achieved. This is probably the most powerful aspect of goal setting. If you struggle with visualization, find some pictures you can look at to help you see the goal already achieved. Practice this step and it will get easier.
  3. Use an affirmation statement by re-stating the goal in present or past tense as if it were already achieved.

Example: “I, John Galt have been able to fit into my size 32 jeans for over a year straight now!” This is best done when you’re all alone with no distractions.

  1. Take action! If you don’t act on your goal after using these 5 steps, you’re obviously just wasting your time and energy.

So there you go!

A Complete action plan on how you can set and achieve ANY goal in ANY area of your life. The rest is up to you.

Enjoy!

- Customer Support Staff

What is a Triple Drop Set?

To answer this question let’s first review the benefits of the Triple Drop Set. This exercise technique accomplishes a number of different things if used properly. It is to be performed as a final set for that body part. The goal of the method is to work the muscle fibers to exhaustion so that you get the best results from the exertion.

It will allow you to do a higher number of reps than usual, because you reduce the amount of weight a number of times. Also you do this without taking breaks in between so you will keep the muscle tension going for a longer time frame. Lastly you will be using the same muscle group for an extended amount of time so you will be forcing more blood into the area, giving you a major “Pump” for that body part.

Here is an example of how a Triple Drop Sets is performed so you can see what is meant by dropping or lowering the weights.

We will use a basic bicep curl as an example.

Prep for the exercise –

You will want to have the 3 different weight amounts ready to go, so you will not waste time in between each weight group. You also want to use a weight amount that is high enough that you can reduce it two more times but not too high that you will not be able to complete a full three sets.

Side Note (You will typically have 3 minutes for rest between your Volume-Depletion cycle and the Drop Set Finishers, so use this time to do the weight set up)

So for this example we will use 20 Pound Dumbbells, 15 Pound Dumbbells and 10 Pound Dumbbells.

Triple Drop Set Example –

  • Perform 10 Bicep curls with the 20 lb weights – no rest

 

  • Perform 8 to 12 Bicep curls with the 15 lb weights – no rest

 

  • Perform 8 to 12 Bicep curls with the 10 lb weights – rest 90 sec.

 

  • Repeat Triple Drop Set cycle 1 more time

 

So that is what is meant by drop/lower the weights. You reduce the weight used for each rep so you can keep going for the entire exercise.

So try it for yourself next workout session and feel the amazing pump and the Lactic Acid burn as your muscles respond to the added intensity.

- Customer Support Staff

 

What exercise can you do for your back at home?

Your back is one of the larger muscle groups and supports the other muscles most of the time. If you neglect your back then it can lead to many problems and will actually stunt the growth of other muscles in your body. If you do not strengthen the muscles in the back then your whole body structure will look off and can cause issues with your spine.

One of the reasons many people do not work their back as often or as much as they should is because they are not sure what types of exercise are best. We are going to show you today one very good exercise for targeting the muscles in your back. Even better, this movement can be done without the use of weights or having to leave your home.

So what is the exercise to use in this case? 

We recommend using an inverted row. This is a great way to use your body weight to still get a great workout for your back and you don't have to have big gym equipment or install anything. 

If you do a search for this exercise on YouTube or Google it, you will find all kinds of variations to try. Once you find one you like, you will be amazed at how working your back properly each week will improve all aspects of your fitness routine.

Here is a great example of one of those variations. It is a video showing how to perform this exercise with common household objects: Inverted Row Exercise at Home

If you want more options for working out at home and have access to weights you can check out the 4 Cycle Solution Exercise Pack: http://www.7dayabs.com/special/exercise-sa.php

You will get access to a huge video database and detailed instructions on how to use each exercise. 

We hope this helps.

Enjoy!

 

- Customer Support Staff

What if I want a program that doesn't take up too much time?

One of the great things about the programs Shaun creates is that they don’t just give you a routine to follow but they also teach you what your body needs to maximize weight loss and keep you in great physical shape.

So once you use our systems you will be able to create a shorter version of the routines we provide to use when you just don’t have enough time to complete a full session.

In fact the 7 Day Ab Targeted Solution gives you a base workout that is only 12 minutes long for each day of the program. Then is adds other suggestions to that base routine to boost your bodies fat burning ability. To check out the 7 Day Ab system click the following link: http://www.7dayabs.com

If you would like other options for a shorter workouts or if you just want access to routines to be able to keep things exciting we did research and found some programs a few of our friends in the industry have created that will give you what you are looking for.

Here are the links to these programs so you can check them out for yourself:

Adam Steer’s - Body weight burn: http://getlean12.bwburn.hop.clickbank.net/?tid=levi

Dr. Jade Teta’s - Metabolic Aftershock: http://getleanin12.45secondexercise.com/45-second/

Sylvia Favela’s - Body Weight Pilates: http://getlean12.luvpilates.hop.clickbank.net/?id=bwp&tid=levi

Remember that consistency is the key. So having some quick workout options is a good way to make sure you keep your body moving each day and maintain the amazing progress you have already achieved.

Thank you and Enjoy!

- Customer Support Staff

What in your kitchen is keeping you Fat?

There seem to be two main issues our community members face when trying to eat right.

  1. It’s boring eating heatlhy! – So many plans have a very limited selection of foods you can eat. Who else is sick and tired of chicken and broccoli over and over again?
  2. Not taking a closer look at so called “Health Foods” – Almost all of the major food brands have now jumped on the “Healthy” food bandwagon and offer many different choices. But are these products really good for you?

So, what really is in Your kitchen?

Is it a good supply of foods that actually help your body burn fat, or could it be the fake health food that will turn off your fat burning triggers in your body and keep you from reaching your goals?

You may be surprised to find out that the simple way you approach and consume your so-called “healthy foods” could actually be making you put on ugly fat and unwanted weight.

These so-called “healthy foods” stimulate hormones and chemical reactions in your body that actually force your body into a fat storing zone.

One of the main problems with these fake diet foods:

They don’t contain anything natural. Almost everything is processed and full of chemicals that our bodies are simply not designed to consume and digest.

 

Let’s take a look at some of the foods that many think are good for them.

These companies spend millions of dollars to deceive the consumer (all of us) into believing this stuff is healthy, when they’re really just fat storing foods in disguise.

We typically see foods listed such as:

  • soy milk
  • soy foods (tofu, veggie burgers, etc.)
  • juices (orange juice, apple juice, etc.)
  • regular or skim milk
  • energy drinks (Gatorade, Powerade, etc.)
  • diet sodas
  • low carb foods (we call them “fake” foods)
  • low fat processed cheeses
  • low fat yogurts
  • canola oil, soybean oil, corn oil
  • wheat pastas
  • protein bars (really just like a Snickers with a little protein added)
  • unhealthy nuts
  • peanut butter
  • diet foods (desserts, ice creams, chips etc.)
  • corn products (found in almost everything that says low carb)
  • diet crackers
  • diet cereals
  • granola bars
  • diet drinks
  • frozen diet dinners
  • rice cakes
  • whole wheat products
  • margarine or alternative fake butter products
  • the list goes on and on…

Are your cupboards are loaded with foods these foods you thought were healthy for you?

These are the same exact foods that are actually causing weight gain, suppressing your fat burning hormones and destroying your energy all at the same exact time.

This means even if you lose weight initially, chances are you’ll gain all the weight right back if these foods are a part of your plan.

What can we all do about it?

The truth is we are all going to eat these foods at times no matter what. The Key is Awareness and Moderation.

If you know what is in your kitchen then you can control when and how much of these foods you eat. You can consume most of these foods and still stay lean, if you do it right. One way to do this is to avoid them at least 5 days a week.

Need help put these two suggestions to work in your life?

This 4 Cycle Solution could be your answer.

It will help you know when you can eat what you like and then when you need to focus on feeding your body what it needs to burn fat and feel great.

Here is a link to learn more about how you can turn your body into a fat burning machine and still enjoy many different foods and dinners with friends and family: The 4 Cycle Fat Loss Solution

We hope this helps you reach your current health and fitness goals.

Until next time enjoy!

- Customer Support Staff

 

A Sequence is a term we use to refer to the exercise sessions found in our daily plans for certain programs.

For example -

The 14 Day Rapid Fat Loss Program has these sequences:

The Ultimate Stubborn Fat Sequence – Page 33, 47 & 53 of the Fast Start Guide

Interval Sequencing™ - 14 Day Rapid Fat Loss Main Guide

-       Sequence 1: Steady State Cardio – Page 69

-       Sequence 2: Threshold Intervals – Page 71

-       Sequence 3: Metabolic Bursting – Page 73

This method of rotating the sequences is a strategic system that is designed to maximize your fat burning potential and prevent your body from hitting exercise adaptation. Each sequence is specifically designed to feed off each other for rapid results and continuous progress. 

 

- Customer Support Staff

What is included in the 4 Cycle Ultimate Exercise Package?

The 4 Cycle Solution is an amazing system and many of our customers have seen unbelievable results from the plan.

Once our community members complete the program and have created a lifestyle of fat loss and reached their goals, many ask how to maintain this progress.

Our development team has created an wonderful package that will give you everything you need to change up your exercise routines throughout the year and make sure you don’t get bored or adapt to any one program.

Here is a list of what is included in the 4 Cycle Ultimate Package:

7 Day Abs System

Xtreme Fat Loss System

14 Day Rapid Fat Loss System

Siesta Key Beach Diet

7 Day Abs Accelerator Videos and Audios

You will have available to you a full range of choices that you can use based on your current needs at the time.

If you are looking for a super fast boost to your fat burning you can use the 7 Day Ab system with full access to the Videos and Audios to help you succeed.

Then if you are wanting a longer plan, you can use the 14 Day Rapid fat loss system which includes both a nutrition and exercise plan.

The Xtreme Fat Loss System will give you a whole new way to attack any unwanted fat still hanging around, and will keep your body from adapting to your routine.

Then you have the Siesta Key Beach Diet that will give you everything you need to maintain your super results by learning how to adapt your routines during vacations and get ready for the summer months.

All of this have been assembled in one package for our loyal customers at a fraction of the cost if you had to buy them separately.

If you would like further details or need anything else please feel free to contact our Customer Support team at: support@getleanin12.com

Thank you and enjoy!

- Customer Support Staff

If you are trying to maximize your fat loss, then you want to limit fruit on your ‘Carb Down' days and try to consume your starch and fruit post workout (within an hour if possible but up to three) for best results.

If you don’t have a lot of fat to lose then you can add in a piece or two of fruit to your meal plans on ‘Baseline’ days and even on ‘Carb Down’ days. We also suggest that you move your highest carb starch and fruit based meal to your post workout window.

Here are a few more tips to remember:

- Always combine your post workout starches and whole fruits with a hefty serving of lean protein and limit fat intake when possible.

- Keep fats on the lower side for post workout meals because it’s the only time we’re intentionally “wanting” to spike insulin more and fats can tend to negate that process.

- If you’re consistently performing high intensity exercise (intervals, bursting, weight training, bodyweight circuits, etc.), go ahead and tear up those starches and fruits.

- Customer Support Staff

 

 

 

 

 

Disclaimer

 

When beginning the exercise potion of the 4 Cycle solution, you have a couple options to choose from.

Your choice will be based mostly on your current level of fitness and your health goals.

We usually recommend taking one week planning for the nutrition portion of the guide, and to get your body prepared for the intense protocols that will be used in the 4 Cycle system. During this time you can try out some of the 12 min. cardio protocols 2-3 times that week. You can also add a day of steady state cardio as well. Make sure your intensity levels push you outside you comfort zone a little but do not place too much stress on your body.

Then once you are ready and your body is prepared you can start your Deplete Week (Cycle One) and then continue through with each of the four cycles.

Please make sure you're cleared by your doctor to exercise before trying this protocol.

Then get ready to make some amazing changes to your lifestyle and body!

 

- Customer Support Staff

 

 

 

 

 

 

disclaimer

 

We all fall off the wagon or get off track now and again. They key is to not let it get you down and keep you there. Instead you want to pick yourself up and get right back on your diet or nutrition program. 

If you have just returned from a vacation, chances are you ate foods that were not on your normal meal plans. So what you'll need to do is shut off your sugar intake for a few days in a row. This will help you get your body back into fat burning mode.

There are two ways we suggest doing this.

1) The first way is to use a Deplete Day for 3 or 4 days in a row with moderate to high intensity exercise routines. This will turn off your body’s dependence on sugars and elevate certain fat-burning hormones. Using the Cardio Sequencing program inside the 7 Day Ab Targeted Cardio and Intervals guide works great with this reboot. After doing this move into Cycle 2 (Macro Patterning) of the 4 Cycle Fat Loss Solution. 

2) The second option is to use our famous 7 Day Carb Depletion Diet. It’s the first cycle inside our 4 Cycle Fat Loss Solution program.

Both of these choices will get you back on your way to reaching your health and fitness goals. 

Just remember not to abuse the deplete day or you risk rebound weight gain and metabolic damage.

We hope this helps you with your continued success!

 

- Customer Support Staff

What to do if you get some unwanted side effects

or your body starts to detox on the program?

Depending on your current levels on fitness and health your body can experience a wide range of effects when starting any new nutrition and exercise program.

Some of the positive results are fat loss, increased energy, better sleep and overall happiness. If you stick with the program long enough these are the results that stick with you and the reason why so many of our community members make our programs part of their lifestyles.

Others have experienced some less than desirable side effects when starting the program such as, intestinal discomfort, soreness, fatigue, insomnia and headaches. While these uncomfortable effect usually only last a few days and tend to decrease in intensity quickly we wanted to provide you with some tips that others have found useful in dealing with them.

Many of these negative results are because of your body going into detox. The program is flooding your body with so much good stuff that your body has to get rid of the toxins and other junk in your system. This is what causes the detox. The good news is that while uncomfortable it means your body is beginning to heal and is moving towards a more healthy and positive state. It also shows that the bad feelings will not last.

Here are some tips that will help you speed up this process and will minimize these symptoms:

  1. Increase your water intake to avoid dehydration
  2.  Switch out the broccoli for another vegetable on the approved list for a day or two
  3. Try skipping the coffee for a couple days and see if that helps
  4. Chamomile tea or fresh ginger will help calm unsettled stomachs.
  5. Take a hot bath with Epsom salts (1 cup) to draw out any toxins
  6. Make sure to stretch before and after your workouts and try using a foam roller to help remove lactic acid stored in your muscles.
  7. Breathe. Practice deep breathes. Try to breathe in through your nose for a count of 4. Have the breathe start low in your body image it going into your lower stomach and not your chest. Hold for a count of 4. Then slowly exhale through your mouth for a count of 4. Do this for 2-4 minutes every day. This can also help with feelings of sleeplessness.
  8. Try not to stress. Don’t worry too much about the program. You don’t have to get everything exactly right. The key to any system is consistency. So do your best to just stick with it and you will start to see results quickly.

    If this does not work and if the issue continues you may want to see your doctor to make sure nothing else is going on.

    Our customer support team is always here to help you at any time. Just send them a message with your questions at: support@getleanin12.com

Thank you and Enjoy!

- Customer Support Staff

What workouts do I do for the first 7 Days?

 

The first week contains a set of very aggressive workout protocols to kick start your body into fat burning mode.

You want to make sure you adjust the intensity levels to match your current physical condition and account for any health issues or conditions. The goal is not to kill yourself in the first few days. Otherwise you will spend the next week or two recovering from your first couple workout sessions. Instead what you want to do it find your target intensity level and then push that limit little by little.

If you do this in steps you will see the fastest results and also protect your muscles and joints from injury.

Many people think that this means long workouts or super heavy weights. Nothing could be farther from the truth. Our clients have found that they best way to get the results they are looking for is to use the following 3 tips:

1. Be consistent with their workout schedule

2. Use short bursts of intense movements followed by rest periods during each exercise routine. The guides will show you exactly how to do this.

3. Keep pushing your bodies limits by using the same system but adding more intensity as you progress.

So this sounds great, but what do we actually do?

The following sections for the two guides below will show you specifically what exercises to use and how they are to be performed.

First look at pages 17-41 of the 7 Day Ab Targeted Cardio and Intervals Guide. This has all the details you need to start your fat burning and shows you the best way to use cardio, including when to do so.

Next check out pages 12-15 of the 7 Day Carb Depletion Exercise Guide. This will provide the rest of the exercise protocols for the first week. It also includes specific charts for those days, showing timing and rest periods.

That gives you just what you need to learn the system and turn your body into a fat burning machine instead of running on sugar like most people. 

As always once you purchase any program we offer, you have full access to our amazing customer support team. They are happy to help you with any questions you may have to assist you in any way. They can be reached at: support@getleanin12.com 

There you go. Get started, and get ready for seeing the amazing results so many other have seen on Shaun's programs. 

- Customer Support Staff

What would the meal timing look like for I.F. on the 4 Cycle Solution?

 

Intermittent Fasting can be used in so many ways that there is not one right way to set up your meal times.

The main thing to look at is the length of the fasting period you will be using for your IF schedule.

Most people who use IF with the 4 Cycle program would be able to get in 3-4 meals a day. You would just shrink the time in-between the meals and increase the portion size of the meals to make up for the missing meals if you are following the exercise plan.

If you are new to IF or to the 4 Cycle Solution system then we suggest trying out either a 14 or a 16 hour fast period each day. Then once you get comfortable with how the 4 Cycle meal plans work and see how your body reacts to the fast you will know how to adjust the timing for the best results. Here are two samples for meal timing for each option -

 

Example 14 hour Fast:

 

Start IF at 10:00 pm Sunday night

Breakfast - 12:00 pm Monday Afternoon

Lunch - 3:00 pm

Dinner - 6:00 pm

Healthy Snack - 9:00 pm

 

Example 16 hour Fast:

 

Start IF at 9:00 pm Sunday night

Breakfast 1:00 pm Monday

Lunch - 4:00 pm

Dinner - 8:00 pm

 

These can be adjusted to fit your current lifestyle and you can also move meals around based on your workout schedule too. The key is to choose a plan that will be as easy to do as possible. If you are comfortable with the schedule then you will have a better chance of sticking to the IF routine. 

If you have more questions feel free to contact us at: support@getleanin12.com

Enjoy!

- Customer Support Staff

Where do I find the workout routines for Cycle 1?

All of the exercise information for the Cycle 1 – 7 Day Carb Depletion week is contained in the following two guides –

  1. 7 Day Carb Depletion Exercise Guide
  2. BONUS – 7 Day Ab Targeted Cardio and Intervals

You will find the workout routines for Monday, Wednesday and Sunday on pages 13-15 of the 7 Day Carb Depletion Guide.

The rest of the exercise protocols including plans for all 8 weeks will be in the 7 Day Ab Targeted guide. You will find the routines for Tuesday, Thursday and Saturday on pages  18-20.

You can print these out so you can have a physical copy to refer to and you can make notes on it as well.

If you would like more details for the entire 4 Cycle Solution exercise routines or need how to videos you can check out the 4 Cycle Exercise Accelerator Package: http://www.7dayabs.com/special/exercise-sa.php

For any other questions or for further assistance please contact our Customer Support Specialists at: support@getleanin12.com

We hope this helps you get started and look forward to hearing your success stories in the near future.

 

Thank you and Enjoy!

- Customer Support Staff

Why Are There No Leg Training Days In 14 Day Rapid Fat Loss Program?

If you have been doing weight training or studing health and fitness for any time at all you know one of the biggest mistakes people make is to neglect leg day workouts. Your legs have some of the largest muscles in your body and if you only workout your upper body you run the risk of quickly becoming uneven. 

Have you ever noticed those guys on the beach with a large chest and super tiny chicken legs? That is what happens when you don't even out your workout routines. Another problem that can arise is that your smaller muscles will actually prevent your other muscles from growing. You body like symmetry and will try to maintian that balance.

So then why are there no set days for leg workouts?

There are some very specific reasons why this was done. So let's review them briefly below:  


1. Your legs get hammered on everyday of the plan with the GH surge workouts starters, bursting AND HIRT workouts with the sprints/intervals, so there's just no way your legs could recover. If you tear down your muscles and do not allow time for them to rebuild properly you will quickly hit a wall in your gains and strength growth. 

2. This was also done to prevent serious injury. Another mistake many body builders make is over training. This program was designed to hit all the major muscles groups during the 14 days. So if you had a specific day for legs, it would throw off the balance and again. I promise after the frist week you will see what we are talking about and you will notice your legs will be good and tired.

 
3. This is a 14 day RAPID fat loss plan, so it's strategically designed for rapid fat loss. Legs are very important to focus on when building muscle. When your goal is getting the most weight loss in a certain amount of time, then you have to change your exercise protocol to make sure that happens. That means focusing your time and efforts on movements that will give your body the best combiniation high intensity exercises and specific timing, which will turbo charge your fat burning system. 

Just following the plan directly will give your legs all the workout they need. The HIRT workout combined with the bursts/interval and/or sprints will work the living heck out of all the major muscle groups in your lower half.  Anymore would be overkill and potentially cause injury during this aggressive fat loss burst.

We hope this makes our thinking clearer and motivates you to get started with day 1 of your 14 day program as soon as possible. We can't wait to hear your personal success story in the near future!

- Customer Support Staff

 

Video Files error: Failed file extension fix

Some of our community members have had some questions about downloading the video files from our programs successfully.

One of the errors that customer support sees on a number of tickets is getting the wrong file extension when trying to save the videos to your computer.

If you are getting a .html .htm or .xml in the “Save as type:” section then there is a simple fix to this issue.

Most of the time this occurs because the video player is being right-clicked and not the blue save-as link below the video screen.

If you right-click the blue link and select “save as” or “save target as…” you should see “MP4 Video” in the “Save as type:” section showing that it will save the file as a playable video.

save as type

If you try to click the blue link below the video screen and still do not get the “MP4 Video” to show then try the following extra steps:

  1. Left-click on the video screen
  2. It will open up a new screen and the video should load and start to play
  3. Press the pause button to stop the video playback
  4. You should see a new blue save as link below the video player
  5. Right-click on this new blue link and select “save target as…”
  6. Double check that “MP4 Video” shows in the “Save as type:” area.

Save target as

These two instructions have solved this download issue in every case so far. If you still are not able to get it to work please let us know by contacting our Customer Support team at: support@getleanin12.com

Thank you and have a great day!

- Customer Support Staff

It can be very discouraging to work very hard following a exercise or nutrition plan and then weigh yourself and only to find out that the scale reads the same as before or maybe even shows you gained a pound or two.

How could this happen, you may ask?

Well there are a couple things to consider. First I want to state that most folks lose anywhere between 6 to 10 pounds on this plan. But for these same people, when they step on the scale it shows maybe a pound or two lower. This is because many of them actually “gain” muscle so scale weight can be VERY misleading. Ex: If you burn 6 pounds of fat and gain 5 pounds of muscle (very possible), you would only show 1 pound lost, but in reality you've actually lost 6 pounds, which is a LOT of fat.

That is why we highly recommend using other forms of measurements to track your progress. The best way in our opinion is to take ‘Before’ and ‘After’ photos so you can visually compare yourself and see the changes that a scale might not show.

The other option is to take your bodies measurements (waist, chest, arms and hips) before and after the program. The last suggestion is to try on that pair of pants or outfit that you have been saving that you ‘almost’ fit into or you used to wear. Then after completing each week, try it on again and notice how it begins to fit better and better as you progress.

Here are a few more ways to increase the effectiveness of any exercise or nutrition program:

1. Only have ONE cheat meal with a dessert on your cheat day for a few weeks to get more aggressive.

2. Limit your meals to one piece of fruit and one starch in 2 separate meals after workouts on your baseline days. This will help further facilitate fat loss and glycogen depletion.

3. Make sure you keep your water intake HIGH. This will ensure all metabolic processes are taking place adequately inside your body. We once had a lady who gained 2 pounds in 2 weeks, but when we measured her waist she was down 2 full inches and when we tested her body fat it had dropped nearly 3%, but she gained 2 pounds. This is just one of many examples of what happens when you start gaining lean muscle while you burn fat.

Bottom line: The scale can really mess with your head. We understand your frustration, so our best advice is to be patient. The results will come.

 

- Customer Support Staff

 

 

 

 

 

disclaimer

Why is Severe Calorie Restriction Implemented on Cycle 1?

The truth is that Severe Calorie Restriction can be dangerous and your body simply cannot and will not allow it to go on long term without fighting back. 

So why is this calorie restriction implemented in Cycle 1 of the 4 Cycle Solution?

It is because if used short term and in a very controlled manner, it is one of the most powerful weight loss techniques availiable. The calorie restriction method in The 7 Day Carb Depletion Cycle will actually reprogram your metabolism and teach your body how to access your fat stores to use as fuel. 

What does this mean for you? Here are just a few of the metabolic benefits you will start to see:

First, it will switch your bodies main energy source from Sugars to your fat stores.

Second, it will drain your body of your carbohydrate stores and your muscle glycogen allowing you to achieve some of the fastest fat loss possible

Third, once your body shuts off it's dependance on sugars, you will experience an accelereated break down of your hard to lose fat.

Fourth, it will help you stabilize your blood sugar levels, more control over this aids in weight loss as well

So bottom line, the Severe Calorie Restriction implemented in Cycle 1 will activate your metabolic triggers and begin to release your fat burning hormones which is the beginning to a fat burning lifestyle.

For more details about this important jumpstart program, you can checkout the 4 Cycle Quick Start Guide that is included with your 4 Cycle Solution program.

If you do not have the package yet, you can read more about it by clicking the following link: 4 Cycle Solution

- Customer Support Staff

Why is Soy Based Protein not the Best Option?

 

While it is true that Soy does have a higher protein per grams count than many other non-whey protein powders, total protein grams is not the only factor. There are a few other important aspects to consider when choosing your protein source.

Finding non GMO soy products is getting harder and harder to do, even when they are labeled GMO free. Even if you do find an all natural source of Soy protein, all soy actually raises bad estrogen levels in the body. This has the potential to lead to a lot of other health problems with long term use.

If you must use a Soy protein then we suggest that you use a protein blend. You can mix it with a pea or rice protein so you can get a good balance of complete proteins in each serving.

We also suggest using a Whey based protein if you do not have any dietary restrictions preventing it. The one that we use and recommend to our clients and customer and use ourselves is from our friends at BioTRUST nutrition.

You can check it out by using the following link: BioTRUST Low Carb (Low Carb Time-Released Protein Blend)

 

Here are just a few reasons we think it is one of the best options on the market:

- 100% All-Natural, Hormone-Free

- No Artificial Colors, Sweeteners or Flavors

- Time-Released Four Protein Blend

- Only 4g of Net Carbs Per Serving

- 4 Grams of High Quality Fiber

We hope this helps you with your choice on what protein source to use and wish you much success with your health and fitness goals.

- Customer Support Staff

 

Why was I charged a VAT tax on my order?

 

We have had some questions about a tax being charged above the actual product price on overseas orders. We process all our credit card sales through ClickBank. They provide our customers with the security and simplicity we look for. Here is the most common reason you might see a tax charged on your order -

 

If you look on your ClickBank email confirmation you should see a line that says VAT tax.

 

Here is the information that ClickBank provides about VAT:

As of July 1, 2003, online retailers of digital products like ClickBank, are required to collect VAT taxes on digital goods. The value-added tax is a European sales tax, charged to customers in the European Community (EC).

This includes all downloadable material like software and ebooks. You can click through the following links for more information on VAT taxes for digital goods.

http://ec.europa.eu/taxation_customs/common/about/welcome/
http://www.theregister.co.uk/content/67/31200.html

As you can see it is not something that we charge but is done because of the laws in place at the time of purchase.

If you have further questions or need any other assistance, please feel free to contact our customer support staff at: support@getleanin12.com

Thank you and have a great day!

 

- Customer Support Staff