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A message from Mike Whitfield, CTT Diets can be annoying trust me I know. Im a guy thats lost 105 lbs. Say what !eah" say what. #ere is a $hoto%

&o this 'ay" I 'on(t )ollow a *'iet+. I ,ust stick with what I know will kee$ that 105 lbs o)). Sure" I 'o some intermittent )asting. Sometimes" Ill 'o low carb. Sometimes" I 'o the cheat 'ay metho'. Dont tell me I cant ha-e my $ancakes. Ill sla$ you. .s long as that 105 lbs stay o))" Im ha$$y. .n' youll be ha$$y" too. &his is the anti/'iet manual. Why 'o you nee' to stick to a 'iet that wont work )or you 'ay in an' 'ay out When I tra-el" I use intermittent )asting. I) Im in the moo' )or eggs an' we 'ont ha-e brea' in the house I sei0e the o$$ortunity to go low/carb )or the ne1t cou$le o) 'ays. Finish o)) your so/calle' 2'iet+ )or goo'. &hese are your 'iet )inishers. Welcome to the Finisher Empire, Mike Whitfield (Mikey), CTT www.&rainwithFinishers.com / 3y blog 'e'icate' to )inishers www.WorkoutFinishers.com / 4rab 50 more ama0ing workout )inishers to go with any $rogram www..bFinishers.com / 66 o) the most cutting/e'ge )inishers combine' with ama0ing ab/ scul$ting e1ercises to get si1/$ack abs www.WorkoutFinishers.com 7

Disclaimer: You must get your physicians approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent ris s. !i e "hitfield, or anyone associated with #ran Training, $$# %formerly nown&also nown as 'eflections (itness) advises readers to ta e full responsibility for their safety and now their limits. *efore parta ing in the exercises in this or any other program, be sure that your e+uipment is well,maintained, and do not ta e ris s beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this boo are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. -on.t lift heavy weights if you are alone, inexperienced, injured, or fatigued. -on.t perform any exercise unless you have been shown the proper techni+ue by a certified fitness trainer or certified strength and conditioning specialist. Always as for instruction and assistance when lifting. -on.t perform any exercise without proper instruction. Always do a warm,up prior to any exercise including but not limited to interval training. /ee your physician before starting any exercise or nutrition program. 0f you are ta ing any medications, you must tal to your physician before starting any exercise program, including but not limited to #ran Training & "or out(inishers.com. 0f you experience any lightheadedness, di11iness, or shortness of breath while exercising, stop the movement and consult a physician immediately. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 23 years old. 4lease discuss all nutritional changes with your physician or a registered dietician. 0f your physician recommends that you don.t use this or any other program, please follow your doctor.s orders.

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First o) all" 'iets can be so $olitically correct an' its annoying. &his whole" 2its ok.. its not your )ault+ stu)) has to en' 89W. :elow is an article I wrote in 7011" an' it was a 2tough lo-e+ $ost that got o-er 100 )acebook 2likes+ in less than a cou$le o) hours. So" I thought I woul' share it in this manual be)ore we got to the nitty gritty. ;n,oy<

Why Youre Not Losin F!t Mike Whitfield, CTT

Im about to go o))" so i) youre easily o))en'e' or you want me to be $olitically correct" then 'ont rea' this. 9r you can rea' it" cry an' then grab some tissue" but ,ust 'ont ask me )or any. Im not going to gi-e it to you. &his is my 2)at loss tough lo-e+. I-e hear' all the e1cuses be)ore. I cant eliminate them because thats u$ to you. ;-eryone has their own way o) 'ealing with e1cuses. I know clients that can ha-e 4irl Scout cookies in their home an' only ha-e 5 cookies a week. I) I ha' 4irl Scout cookies in the house" I woul' eat 5 $er minute. &hats ,ust me. I ha-e to kee$ them out o) the house. So i) you cant kee$ something in the house" then )reakin )i1 that an' take it out o) the house. =4#>< :ig" 'ee$ breath< an' it continues< "#m too old to $ork out% Shut u$" ,ust &'(T (). I ha-e a woman in her ?0@s in my :oot Aam$ that can run circles aroun' many 70/year ol's. #eck" I ha-e a client in her B0@s that knocks out :ur$ees like there is no tomorrow an' she always asks )or more challenges. She can lunge her way )rom 4. to A. an' woul' call that a warm/u$. I) you think youre too ol'" then start. !oure not too ol'" youre ,ust la0y. NE*T+ "#m not in sh!pe to $ork out% Well" congratulations" you ,ust calle' yoursel) an i'iot. &hats why youre not in sha$e. !oure not working out. .n' youre not working out because youre not in sha$e. .n' youre not in sha$e because<. get the $icture When I starte'" my la0y )at butt was e1hauste' a)ter 1 la$ aroun' my high school track<. W.CDI84. &hats my )ault. I was la0y an' $laye' $laysta/ tion. We all ha-e to start somewhere. !ou ,ust ha-e to start. Who says you ha-e to be an 9lym$ian athlete to start hitting the gym I) youre a human" you can start e1ercising. NE*T+ www.WorkoutFinishers.com 5

"# ne,er see ! difference $hen # $ork out% &hats because youre coming into the gym an' 'oing nothing but 2-anity+ e1ercises. I) you knock out some crunches an' bice$ curls" your bo'y isnt going to change. .n' 'ont e-en get me starte' with car'io slow enough to watch 2Wheel o) Fortune+ with a smile. Dont be ri'icu/ lous. #a-e you seen the 2Aurls" Arunches an' Aar'io Fat Coss Erogram+ I 'i'nt think so. .n' i) you 'i'" its a scam. Im not against curls< they are actually )un. :ut $rioriti0e $eo$le. Which brings me to my ne1t $oint<NE*T+ "E-ercise is h!rd $ork !nd # et tired% #mmm" thats weir'. :ecause like< e-ery time I go outsi'e an' look u$< W9W" there it is< a blue sky. 8o ki''ing Sherlock. ;1ercise )or )at loss is har' work. &hats $artly why .merica is o-erweight. Were la0y. I know that lunges" $ush/u$s" chin/u$s" rows" sFuats" 'ea'li)ts" $resses" etc." etc. S=AD. I wont sugar/coat that. :ut cmon> D=#>> !ou ,ust ha-e to get o)) your la0y butt an' 'o them. 9h no> .n' you may sweat< the horror>> I'iot. NE*T+

"# e!t like ! .ird, .ut # c!nt seem to lose $ei ht% 9h really !ou eat like a bir'" huh !ou eat a cou$le o) worms e-ery 'ay #mmm" weir'. #ow about" 2no you 'ont+. :ir's 'ont 2check in+ on Facebook to 2Wallys .ll/!ou/Aan/;at Southern Aom)ort Foo'+ restaurant. :ir's 'ont eat cake e-ery other 'ay because someone in their o))ice got $romote' or )oun' a way out. :ir's 'ont 'rink G beers back/to/back an' i) they 'i'" I want to see those ba' boys )ly a)ter that. Its a $ain in the butt" but you gotta log your cal/ ories )or 6/5 'ays an' see how many calories youre really bringing in. 4o to www.)it'ay.com its )ree. !ou may think youre bringing in 1500 calories" but you might be consuming 7B00 cal/ ories. !es" it can be that 'rastic. Cogging your )oo' can be an eye/o$ener. NE*T+ "#m Tired% www.WorkoutFinishers.com 5

!oure la0y. Ne-t+ "# dont h!,e time% !ou watch 7 e$iso'es o) 2Frien's+ an' 7 Heality &I shows. &hats 7 hours. In-est in a DIH an' recor' them. !our &I time is now a$$ro1. ?7 minutes. &hat lea-es a$$ro1. 5G minutes. I) you 'o it right" you can knock out a soli' workout .8D inter-als in that time. Dont go in an' 'o 2car'io+ an' some trice$ $ush'owns. :e smart. Dont know where to start 8ee' a little more challenging workout Do the one below% 1.J D: :ulgarian SFuat or He-erse Cunge KG ea legJ" )ollowe' by 1: with no rest 1:J D: Incline Ahest Eress KGJ /est 0 minute !nd repe!t 1 more times 7.J D: How KG ea armJ" )ollowe' by 7: with no rest 7:J Stan'ing D: 3ilitary Eress K10J /est 0 minute !nd repe!t 1 more times 6.J Stability :all Ceg Aurl K17/15J )ollowe' by 6: with no rest 6:J Stability :all Elank K.rms on a Stability :allJ K55 secsJ /est 0 minute !nd repe!t 1 more times 2o some inter,!ls or finishers 3 dont $hine, 4ust do them+ Ne-t+ "# e!t he!lthy% !oure eating too much cra$ an' you know it. &o eliminate ,unk" you gotta change your en-iron/ ment. &hat means you may ha-e to ski$ hanging out with your cor$orate )rien's a)ter work Fri/ 'ay night. 8o big 'eal there. .ll yall 'o is whine an' com$lain how much your ,ob sucks any/ way. !ou 'ont nee' that negati-ity. &hat alone will $robably ha-e an im$act on your waistline. !eah" so you gotta eat more )ruits an' -egetables. Is that )un #eck no.

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;-erybo'y is 'oing whats 2)un+ an' thats why .merica is o-erweight an' la0y. Its 2cool+ an' 2hi$+ to brag about the 70 -o'ka shots you took on )acebook as your status. So you sa-e' your/ sel) )rom being an i'iot an' o$te' )or some )ruit an' water. Aongratulations. "'e!lthy e!tin is too .l!nd% 9h" Im sorry. I 'i'nt reali0e )oo' was su$$ose' to entertain your LLL. I remember the )irst time I ate a sala'" I was ho$ing one o) the $ieces o) lettuce woul' ho$ u$ an' $reten' hes :atman an' start a kung )u match with my )ork. &hat woul' ha-e been awesome. #ealthy 'oesnt ha-e to be boring you big baby. &hats what s$ices an' herbs are )or. Mucchini is stu$i'. Mucchini cut u$ into 2)rench )ry+ sha$e s$rinkle' with Aumin an' $e$$er an' then bake' )or 70 minutes at 6?5 'e/ gress is $retty much awesome. &here< )i1e'. NE*T+ "'e!lthy e!tin is too e-pensi,e% !oure right. Donuts an' $astries are chea$ com$are' to )ruit. :ut be sure to o$en a sa-ings ac/ count so that you can $ay the N1500 hos$ital bill. I think your local cre'it union may ha-e a 2#ey" Aheck it 9ut>" Im an I'iot+ sa-ings $lan. .sk your re$resentati-e. 9h wait" I ha-e an i'ea. :uy some )reakin )ruit )or your sweet tooth an' a-oi' that hassle all together. "# e!t 4unk food .ec!use # h!,e to keep it in the house for the kids% www.what/a/loa'/o)/cra$.com comes to min' KI ha-e no i'ea i) that e1ists" so I woul'nt try itJ. Aan I see the rule book where it says you ha-e to kee$ Aheetos an' Cucky Aharms in the $antry or youll be re$orte' )or chil' abuse I cant seem to )in' it. 9h yeah" thats right. Its ne1t to $age 2Whate-er+. !our ki's will be )ine without Cucky Aharms or Aheetos in their li-es. I $romise. Its ok to gi-e them )ruit or -egetables. &hey will get o-er it. I) you still want to kee$ it aroun' )or a treat" thats cool. #i'e it with a combination lock an' tell your s$ouse" )rien'" etc." etc. the co'e. I) you really want it ba' enough" youll ha-e to 'o the work to get the co'e< ,ust sayin. I think I co-ere' it all" but Im sure you can think o) new e1cuses. .n' to that" I say )in' ways to kick those e1cuses to the curb an' Fuit this whole" 2Woe is me+ cra$. Dnock it o)) with e1cuses an' get it 'one. .n' Fuit making it so com$licate'% ;1ercise. Stick to a nutrition $lan. Its ,ust not that har' $eo$le. :oom went the rant 'ynamite" Mikey, CTT

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2iet Finishers
Mike Whitfield, CTT When I )irst became a trainer years ago" I remember actually trying to create meal $lans an' menus )or clients. &he truth I hate' 'oing that. Soon" I 'isco-ere' that a)ter all the har' work an' time o) $utting one together" they woul' stick to it )or a week at most. #onestly" I was )rustrate' because I woul' in-est so much e))ort an' time ,ust to hear" 2&hanks" but no thanks+. .t )irst" I was )rustrate' with my clients" but then I reali0e' it wasnt their )ault. It was my )ault )or trying to create something that many times" went against the grain o) their li)estyle. I get aske' all the time" 2What was your 'iet + that allowe' me to lose 105 lbs an' kee$ it o)). &he truth is I honestly 'ont know. 3y mentality when I )irst starte' was to sim$ly make better choices. I 'i'nt o-eranaly0e it. So was it low/carb ;ggs Eo$/tarts Eancakes with syru$ French &oast #oney Aomb cereal Aommon sense says the best choice here are eggs. So" technically" I was on a sugar/)ree" gluten/ )ree" low/carb 'iet< all at the same time. :ut i) the eggs were not there an' there was oatmeal" then $erha$s I woul' ha-e chosen oatmeal. :ut that also means I was no longer on a low/carb 'iet. So" heres the 'eal you nee' to be )le1ible. =n)ortunately" most $eo$le in the situation abo-e woul' ha-e thrown in the towel because what they chose as a s$eci)ic 'iet to stick to wasnt attainable in a certain en-ironment. &hats why Im going to tell you something uncon-entional your 2'iet+ can actually change each 'ay an' you know what &hats 9D. I 'ont want you 'oing this each 'ay / 2#ow will I go low/carb to'ay when Im $lanning on meeting my )rien' )or lunch at a san'wich sho$ ... Im scare'. I nee' a big bowl o) Cucky Aharms because $erha$s they .H; magically 'elicious+<.. nom" nom" nom. ;ach 'ay brings new challenges an' obstacles. !ou shoul'nt go to war against )oo' with ,ust one wea$on. !ou nee' to be )le1ible an' use all the a-ailable tools so you can )inally win Kan' ne-er get bore'J. Well" sure" i) my choice came 'own to these at a break)ast bar%

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&hats why Im writing this. I 'ont )ollow a s$eci)ic 'iet. &hats right. Im a )itness trainer an' writer" without )ollowing a s$eci)ic 'iet. Im totally cool to a'mit that. I use a -ariety o) low/ carb" intermittent )asting Ke-en 'i))erent metho's more on that laterJ" the 2carbs in the morning an' ta$er throughout the 'ay+ metho'" an' 'ays o) nothing but whole" natural )oo's. Its almost like I mi1 an' match. Does it work It sure 'oes. I woul' tell my coaching clients an' bootcam$ers to literally let me know i) they think a $articular 'iet style woul'nt )it them well or i) they start to get bore'. I ha' one client use 6 'i))erent metho's o-er the course o) ,ust 17 weeks to win the && &rans)ormation Aontest an' N1"000. Sometimes" she wante' to $arty on the lake" sometimes she was tra-eling an' sometimes" she ,ust wante' something 'i))erent. &he bottom line is that she ma'e a change an' a trans)ormation using a -ariety o) metho's that )it her uniFue nee's an' li)estyle. She )inishe' an' thats all that matters an' thats why she won. #ence the name 2Diet Finishers+. #eres the thing you know my obsession with creating )un an' uniFue )inishers to go with your )a-orite workouts. :ut as you know" to make a $ermanent change" it comes 'own to the 'iet. So" you ha-e your )a-orite workout" you tag on your )a-orite metabolic workout )inisher" but the one thing Kan' trust me" the one thing has a huge im$actJ that is missing is your nutrition. Im going to hel$ you )inish o)) your 'iet )or goo'. What I mean is this youre )inishe' with being obsesse' with )oo'. !oure )inishe' with ha-ing to stick to one $lan with no )le1ibility" setting yoursel) u$ )or )ailure. !oure )inishe' thinking you ha-e to stick to one 'iet )or the rest o) your li)e. !our 2'iet+ FI8IS#;S here. .n' to stay with the theme o) my )inishers" Ill also show you some easy snacks an' meals that I ha-e share' with my clients o-er the years an' ones I $ersonally use to kee$ o)) that ugly 105 lbs I once ha'. &hese easy snacksOmeals can be use' with your )a-orite 'iet $rogram 9hhhhh sna$> I am ri'iculously creati-e. #a/ha" get it &he )inishers go with the workouts" an' then the 'iet )inishers go with your )a-orite 'iet. #a/ha" now 'o you get it I know" I know< that is awesome.

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.lright" here are the metho's that I-e use' with my clients as well as mysel). .t the en' o) the 'ay" it comes 'own to this% 1J !ou must ha-e a calorie 'e)icit in or'er to lose )at. 7J What most $eo$le 'ont un'erstan' is that you can ha-e a weekly calorie 'e)icit an' not necessarily a 'aily 'e)icit to lose )at. 6J ;ating whole" natural )oo's is the best route" but not always the best o$tion" I know. :ut ,ust un'erstan' that eating whole" natural )oo's will $ut you on the )ast track K,ust 'ont obsess about itJ. .lso" 'ont look )or any sciency mumbo ,umbo in this manual. I) I try something with a client an' it works" thats it. I 'ont ask himOher to get her bloo' checke' to see what kin' o) 1y0 molecules burne' o)) )at molecules something something boring stu))" blah" blah. I tell him or her" 2awesome lets stick with that+. &hats it< nothing more. So" i) youre looking )or research stu'ies" you came to the wrong $lace. :ut i) you want i'eas an' strategies that work well" then welcome aboar'. Welcome to the non/ 'iet 2'iet+. Well start o)) with the e1act blue $rint strategies I use an' how to incor$orate them. 5ottom line 3 finish stron , Mike Whitfield, CTT (676 "Mikey%) 6uthor, Workout Finishers $$$+$orkoutfinishers+com

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2iet Finisher 8 0 #ntermittent F!stin 3 The 19:hour method Im starting o)) with a bang. &his is the one Im most consistent with because its easy. First o) all" 'ont look at the wor' 2)asting+" an' instea'" look at it as 2taking a break )rom eating+. I learne' this terminology )rom :ra' Eilon" who wrote 2;at Sto$ ;at+ Kresource is at the en' o) this manual i) youre intereste'J. &his style o) eating Kor not eatingJ in-ol-es a break )rom )oo' )or a $erio' o) 75 hours. &he normal thing to 'o is to $ractice this once to twice a week. !ou sim$ly 'ont consume any calories Kor kee$ them as close to 0 as $ossibleJ )or a $erio' o) 75 hours. &his is what I 'o on my )asting 'ays" I 'o ha-e a cu$ o) co))ee with a s$lash o) cream Kabout 60 caloriesJ when I wake u$ an' the rest o) the 'ay its water. 9ccasionally" Ill ha-e a 'iet so'a KI know>... the horror>J. I ha-e trie' a -ariety o) times" but it seems to be the winner o) starting the 'ay be)ore at aroun' 5$m an' going through the ne1t 'ay until 5$m. &hats right e-en though youre 2)asting+" you still get to eat e-ery single 'ay. 3y )a-orite 'ay to use this metho' is on 3on'ays. 3on'ay is ty$ically really busy )or me since I try to not rea' my emails o-er the weeken' an' )ocus that time with my )amily. .n' since Im so busy catching u$" it 'oesnt e-en occur to me that Im not eating. Its actually -ery )le1ible" too. I) a )rien' wants to go out to lunch" no sweat< you can sim$ly 'o your )ast 'ay sometime later in the week. Dont worry about. Hemember" its ,ust like any other 'iet. !ou will $robably struggle the )irst time you 'o it. !oull en' u$ saying stu)) in your hea' like" 24ee0" Im alrea'y hungry. Du'e" you-e been on your )ast )or 60 minutes. 9h yeah" cool. I can 'o this+ / stu)) like that. Seriously" once I naile' it 'own" I sometimes )in' mysel) with more energy on my )asting 'ays than my other 'ays. Why Who cares its how it works. :ra' Eilon 'escribes the why in more 'etail in his book. 'o$ to implement it &his is what I 'o with my clients )or the )irst time" go with 70 hours rather than 75. .lso" start o)) with )asting ,ust one 'ay a week rather than two. Its much like starting a workout $rogram. !ou ease into it an' sim$ly get starte'. :elow is ,ust an e1am$leQ 'ont be a)rai' to mo'i)y it to your $articular nee's Kin other wor's" )eel )ree to be a little more aggressi-e or a little more conser-ati-e this is !9=H 'ietJ.

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Week 1 Do K1J 70/hour )ast $er week Week 7 He$eat week 1 Week 6 / Do K1J 75/hour )ast $er week Week 5 He$eat week 7 Week 5 I) you want to lose more )at" you can start incor$orating another )asting 'ay" so you can $ut in one more 75/hour )asting 'ay $er week. :onus ti$ I-e use' this mysel) an' I-e been able to lose )at with this style I woul' )ast )or 70 hours 7 'ays $er week" while still allowing mysel) to eat my )a-orite )oo's 7/6 times each an' e-ery week. Aoooooool.

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2iet Finisher 8 1 The 2!ily 0; 'our F!st &his is Fuite a $o$ular metho' an' its an easy solution to cut calories" es$ecially i) you eat $retty well in the )irst $lace. &he sim$le way to $ut it you ski$ break)ast. &his is when you ha-e a win'ow o) G hours o) )ee'ing" )ollowe' by 1B hours o) )asting. So" it woul' look like this% !ou )inish 'inner at ?%60$m. &hat means you can start your ne1t )ee'ing win'ow at 11%60am the ne1t morning. I occasionally use this metho' on the weeken's" es$ecially i) I know Ill be ha-ing a treat later that 'ay. &his hel$s with the caloric 'e)icit" without ha-ing to count calorie a)ter calorie. 'o$ to #mplement #t &his one is so sim$le" you can easily start it tomorrow. Ski$ break)ast thats about it really. #eres one trick to see i) its right )or you on an ongoing basis i) you )in' yoursel) eating a ri'iculous amount o) )oo' at lunchtime" than this one may not )it your li)estyle. &his is also what I call a goo' 2'iet au'ible+ because it works really well i) you know youll be at 'inner that night an' ha-e a cou$le o) slices o) brea' with butter because you cant say no. It wont kill you an' you can minimi0e the 'amage by ski$$ing break)ast that 'ay. I tol' you that the stu)) you hear in this manual will go against the grain. Im ,ust telling you what has worke' )or me an' my clients. So" i) you )eel the 1BOG metho' is a great one )or your 2'iet au'ible+ 'ays" go )or it. For more in)o on how an' why this metho' works" you can check out Rohn Homaniello an' Dan 4os 2Fat Coss Fore-er+. &he link is in the resources section o) this manual.

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2iet Finisher 8 < Lo$ C!r. I-e ne-er been a big )an o) this style o) 'iet. I trie' it in the $ast when I was close to 600 lbs an' I )oun' mysel) miserable a)ter about a week. :ut recently" I-e use' this metho' on my workout o)) 'ays Kthe 'ays I 'ont work out" but I 'o something to stay acti-e like take a brisk walk )or 60/50 minutesJ. When I use it like that" I actually en,oy it. I mean" who 'oesnt like bacon .s you know" I use metabolic resistance training" which reFuires a lot o) e))ort an' energy. Cow carb 'iets woul'nt allow that )or me. :ut some $eo$le thri-e on this kin' o) 'iet. .s a matter o) )act" I ha' a client in 7011 that incor$orate' it as a test because he like' the sim$licity. I) it has carbs" a-oi' it. &hank)ully" I was o$en/min'e' an' tol' him we woul' try it. In less than B months" he 'ro$$e' ?0 lbs. 8ice. #eres how to make it sim$le. &his is e1actly what I 'i' )or him Kan' o) course" you can a',ust ,ust like all the other metho'sJ Workout Days you can consume u$ to 170 grams o) carbs throughout the 'ay 8on/Workout Days you can consume B0 grams o) carbs throughout the 'ay Aonsi'ering the $rograms I write trust me when I say this is low carb. :ut it certainly worke'" an' he lo-e' the sim$le a$$roach. #e 'i'nt ha-e to count anything but grams o) carbs. :ut you might be 'i))erent some $eo$le incor$orate their low carb 'ays with only allowing u$ to 75g $er 'ay o) carbs. :ut like I sai'" with my $rograms" I like to kee$ the low aroun' 50/B0g $er 'ay. 'o$ to #mplement #t First" be honest with yoursel) i) you lo-e )ruit" which is $er)ectly healthy" than the low/carb a$$roach is 89& )or you. Dont set yoursel) u$ )or )ailure. :ut i) you think it worth a shot" try something like I 'i' )or my client abo-e an' a',ust it to your )itness le-el. In other wor's" i) youre an athlete training har'" your carb count woul' be higher o) course. .nother way to 'o it kee$ your carbs as low as $ossible on your o)) 'ays. 9n your workout 'ays" increase your carbs an' work them in aroun' your workouts Kbe)ore an' a)terJ. Why it works too much sciency stu)) to $ut here.

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2iet Finisher 8 9 The ; )ill!rs of Nutrition .y Mike /oussell &his was one o) the )irst a$$roaches I use' with my clients an' with great success. &hese B 2$illars+ are easy to )ollow an' im$lement" an' the results ha-e been ama0ing. &hey are 'esigne' by 3ike Houssell" the author o) 2&he B Eillars o) 8utrition+. #ere they are% 1J 7J 6J 5J 5J BJ ;at 5/B small mealsOsnacks throughout the 'ay Cimit your consum$tion o) sugars an' $rocesse' )oo's ;at )ruits an' -egetables throughout the 'ay Drink more water an' cut out calorie/counting be-erages Kbeer" so'a" etc.J Focus on consuming lean $roteins throughout the 'ay Sa-e starch/containing )oo's until a)ter a workout or with break)ast

Why this worke' so well )or my clients Im not the kin' o) guy that wants to research it ,ust so I can $our out some sciency stu)). .gain" i) it works" it works. &hats enough )or me. 9ne o) my clients actually lost 65 lbs using this metho'. 'o$ to #mplement #t I) youre eating a lot o) ,unk right now" I woul'nt ,um$ hea' )irst into this at all. #eres the thing< )oo' is like a 'rug. !ou ha-e to wean o)) your ba' habits. So" out o) all B o) these $illars that 3ike Houssell talks about" $ick one to use )or a week. Stick to it )or ? 'ays. .)ter you succee' at 'oing that" mo-e onto the ne1t easiest habit you can )i1. For e1am$le% Week 1 Drink $lenty o) water an' get ri' o) the so'a you ha-e each 'ay at 7 E3. Week 7 Sa-e starch/containing )oo's until a)ter a workout or with break)ast ;tc." etc. .)ter B weeks" youll nail the B $illars. :oom. &his remin's me o) my ne1t 'iet )inisher<

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2iet Finisher 8 = The >ne:'!.it:6t:!:Time 6ppro!ch &his is actually one o) my most success)ul a$$roaches with clients" $articularly with $eo$le that many ba' habits. So" lets e1$lain it. Cets say you ha-e these habits when it comes to your nutrition% 1J !ou eat cereal )or break)ast" lunch an' sometimes as a snack in the same 'ay< I mean" why not" they .H; magically 'elicious 7J !ou 'rink 6 so'as $er 'ay 6J !ou ha-e a bowl o) ice cream e-ery night 5J !ou lo-e $eanuts" an' you cant sto$ eating them" eating 5/? han')uls in one sitting !ou coul' ha-e more" an' thats 9D. ;-erybo'y is 'i))erent. &rust me" I think I ha' aroun' 70 habits that hel$e' me balloon to 600 lbs. .nyway" this is what you 'o% !ou tackle one habit at a time an' you 'ont mo-e on to the ne1t habit until you achie-e success with your ol' one. 'o$ to #mplement #t Week 0 !ou eat cereal )or break)ast an' a snack later in the 'ay thats it )or cereal Week 1 !ou eat cereal )or break)ast only Week < !ou eat cereal" but its a healthier one Knot a sugar/coate' one< Ill gi-e you a hint. Sugar Smacks $robably has sugarsJ. Week 9 !ou re$lace cereal with oatmeal because it hel$s you )eel )uller longer. 8ow" you celebrate an' buy yoursel) a shirt or a $air o) $ants 'ue to the success. Week = &he ne1t habit< Sure" this is a conser-ati-e a$$roach" but i) you knew it woul' im$act the rest o) your li)e" woul'nt it be worth it !eah" I know. &hat W.S goo'.

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2iet Finisher 8 ; Countin C!lories Method I actually 'es$ise this metho'" but )or some reason" it worke' really well )or se-eral clients" inclu'ing one o) the && &rans)ormation winners. Its sim$le" but -ery te'ious. !ou count your calories an' then make a calorie 'e)icit. !eah" its almost as cool as rocket science. #eres the $olitically incorrect news all the so/calle' 'iet calculators out there are a loa' o) cra$. 9ne website calculator tol' me I shoul' eat 6"000 caloriesO'ay )or maintenance mo'e. Seriously I woul' look like the ol' 3ikey in ,ust a )ew weeks i) that were the case. I 'ont count my calories" but Im sure I 'ont consume 6"000O'ay" e-en on my workout 'ays" unless I cheat a little bit. 9o$s" that sentence ha' a lot o) commas" but Im not going to )i1 it" because Im like that" an' its )un. ;nough. Seriously" this is the metho' I-e use' with clients both online an' o))line an' you can use it" too. :ut 'ont be a)rai' to a',ust. I) you )in' yoursel) )orcing your )oo' 'own" you 'ont ha-e to. I) you )in' yoursel) struggling through your workouts" than it might time to increase the calories Kbut more im$ortantly" increase your Fuality o) caloriesJ. I know 100 calories o) a$$les is going to )ill me u$ much better than 100 calories o) crackers. .nyway" the metho'% I) youre -ery acti-e :o'yweight in lbs 1 17 S 'aily calories I) youre mo'erately acti-e :o'yweight in lbs 1 11 S 'aily calories I) youre se'entary :o'yweight in lbs 1 10 S 'aily calories So" i) youre mo'erately acti-e an' weigh 1G5 lbs" you woul' then aim to consume 7"065 calories $er 'ay. 1G5 T 11 S 7"065 !ou can log your calories an' nutrition on )ree sites like www.)it'ay.com www.'ailyburn.com 'o$ to #mplement #t =sing the metho' abo-e" try it )or at least 7 weeks an' see what ha$$ens. .lso" log the way you )eel as well an' a',ust it as necessary.

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2iet Finisher 8 ? The 6ccount!.ility Method 9ne o) my )a-orite metho's is the accountability metho'. &his is where you claim to the worl' what youre eating e-ery bite. !ou can start a )ree blog at www.wor'$ress.com or www.blogger.com an' sim$ly blog about what you eat. 9) course" it is no secret that you will nee' to tell your circle o) in)luence K)rien's" )amily" co/workers" etc." etc.J. .nother cool trick take $hotos o) e-erything you eat an' $ost it on your blog Kan' 'ont )orget to use Facebook as wellJ. &his is what I call a last resort. &his is when you ha-e a beach tri$ coming u$ or some other e-ent in which you want to look your best. I once 'i' this about 5 weeks be)ore I went on a beach tri$ with my wi)e. I 'i'nt blog" but I logge' what I ate an' I ha' to email it to my )rien' &anya" who was a trainer at my gym be)ore she mo-e' to Flori'a. She ke$t me in check" too. &here was one cook/o)) that I really blew it Kan' I mean :C;W my 'iet< hamburgers an' cookies in high numbersJ an' she let me know about it on )acebook on my wall. &hats right it was all o-er my wall )or all o) my )rien's an' )amily to see. It $ut me in my $lace an' I got right back on track. 8ee'less to say" it hel$e' me 'ro$ )at be)ore I le)t. I was actually $rou' o) how I looke'" es$ecially consi'ering I was almost 600 lbs at one $oint. .ccountability is gutsy" but it works. 'o$ to #mplement #t Start a blog K'uhJ. Seriously" i) you 'ont want to start a blog Kbaby ste$s" I knowJ" then sim$ly choose what I call an .ccountability Eartner. Sim$ly write 'own what you eat an' han' it to him or her each week. &rust me when I say this works really well. I) you )in' the right $erson" they will hol' your )eet to the )ire an' hol' you accountable" hel$ing you s$ee' u$ your results.

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2iet Finisher 8 @ The "Cre!te Your >$n /ules% Method &hats right" !9= create the rules. Sit 'own )or a )ew minutes an' )igure out what you struggle with. For e1am$le" lets say you go to town on $eanuts when you get in )rom work. !ou $lan on eating one hal) cu$" but you en' u$ eating 7/6 )ull cu$s Kyow0aJ. 8e1t" create at least one rule that will kee$ you )rom making that same mistake again. For e1am$le" you woul' create a rule that you can only sto$ at a con-enience store )or a small ser-ing o) $eanuts i) that is what youre cra-ing" an' you cant kee$ them in the house. I) I were you" I woul' 'o it like this% #abit ;ating too many $eanuts once I get in )rom work 8ew Hule no $eanuts in the house For me" an e1am$le is that I 'ont allow mysel) to ha-e any ca))eine a)ter 1$m" since I ty$ically go to be' aroun' G an' aim to be aslee$ by PE3. I) I ha-e any ca))eine a)ter 1E3" I sometimes struggle )alling aslee$. So" thats my rule no ca))eine a)ter 1. 'o$ to #mplement #t Write out the habits you woul' like to break. .)ter you 'o that" then write 7 solutions )or each ba' habit that will hel$ you o-ercome that habit. &he solution sheet will be your new rules. I learne' this ama0ing strategy )or my business )rom Araig :allantyne an' it certainly works )or your 'iet" too. #eres the thing though ,ust like the a$$roach in Diet Finisher U5 Kthe one habit at a time metho'J" you nee' to ease into it. So" i) you ha-e G new rules" try )ollowing 1/7 rules $er week" im$lementing a new rule week a)ter week. &he ne1t thing you know" youll be )ollowing your own rules< an' the )at will )all o))" too.

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2iet Finisher 8 A The /e$!rdB)unishment Method &his is $er)ect )or the har'core enthusiast. Its sim$le create goals Kon $a$erJ that you nee' to reach each an' e-ery week. I) you hit the goal" you rewar' yoursel). I) not" out comes the $unishment. &his metho' is mentally challenging" but its also in-igorating. For e1am$le" lets say I ha-e a goal o) com$leting 5 workouts in a week. 3y rewar' )or com$leting 5 workouts I allow mysel) a tri$ to 3enchies a yogurt $lace I really 'ig near where I li-e. 3y $unishment )or not com$leting 5 workouts I must $er)orm 100 bur$ees" )ilm it" an' $ut it on !outube. So" a goo' e1am$le o) how to 'o this with your nutrition woul' be to set a cou$le o) goals that you know will hel$ you get leaner. &ell yoursel) that you will re$lace your 'aily so'a )or water all week" with the e1ce$tion o) 7. I) you 'rink more than 7 so'as" its $unishment time. I) not" get yoursel) that new shirt you-e been staring at &arget.. no" not the 6 Stooges shirt" the nice/looking $olo. 'o$ to #mplement #t Write 'own all your goals that you know will hel$ you reach your ultimate goal which is losing )at. 8ow write a rewar' an' $unishment )or each an' e-ery goal. Start this metho' with 1/6 goals K'e$en'ing on 'i))iculty only you know youJ an' set u$ your rewar'O$unishment with an accountability $artner or a )rien'. Ahoose the easiest o) the goals to achie-e an' work your way through to the har'est ones. ;ach week" its either $unishment or rewar' time.

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2iet Finisher 8 0C C!lorie Cyclin &his $o$ular metho' is hea-ily in)luence' )rom bo'ybuil'ers" but it can work ,ust as well )or the e-ery 'ay Roe like you an' me. &he only thing is that it can be a bit te'ious consi'ering you ha-e to count your calories each 'ay. :ut ty$ically" a calorie cycling 'iet looks like this% 6 low calorie 'ays 1 high calorie 'ay . goo' rule o) thumb is to kee$ the starchy carbs Kbrea'" rice" $asta" etc." etc.J to a minimum on the low calorie 'ays an' then bring them out a little bit on the high calorie 'ays. ;-eryone is certainly 'i))erent" but a )ormula I ha-e seen that works is this% Cow Aalorie Days S your weight in lbs T 10 #igh Aalorie Days S your weight in lbs T 16 So" i) you weigh 1B0" your calories woul' be% Cow Aalorie Days S 1B0 T 10 S 1"B00 caloriesO'ay #igh Aalorie Days S 1B0 T 16 S 7"0G0 caloriesO'ay 'o$ to #mplement #t =se www.)it'ay.com or www.'ailyburn.com to log your calories Kor use an a$$ on your $honeJ. Work on im$ro-ing the V=.CI&! o) your 'iet )irst" an' that usually cuts calories alone. &hen" use the )ormula abo-e. I) you 'ont see a 'i))erence a)ter 7 weeks" make some a',ustments as nee'e'.

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2iet Finisher 8 00 Che!t 2!y Method 9hhh the memories. &his was the )irst metho' I use' when I )irst starte' my ,ourney o) losing the 105 lbs o) )lub. #a/ha"< )lub. Funny wor'. .nyway" this is $retty sim$le. B 'ays a week" you stick to your 'iet o) )ruits an' -egetables" lean $roteins" an' other healthy terms. &hen one 'ay a week Kusually a weeken' 'ayJ" you get to eat whate-er you want. I remember to this 'ay" that I starte' on a We'nes'ay an' I ma'e Satur'ay my cheat 'ay. I still remember waking u$ an' ha-ing $ancakes )or break)ast" :urger Ding )or lunch an' I cant remember what I ha' )or 'inner" but Im guessing it wasnt a rice cake an' tuna. #eres how it worke' )or me it ga-e me a mental break )rom my 'iet an' it allowe' me to en,oy mysel) once a week. 9) course" there are the bene)its o) le$tin le-els an' such )rom Roel 3arion. #e e1$lains it in his $rogram" 2Aheat !our Way &hin+" which is in the resource section. #e mi1es the cheat 'ay with some calorie an' carb cycling" ma1imi0ing your bene)its o) the cheat 'ay. #ere is something interesting as I $rogresse' though my weight loss" my cheat 'ay became less an' less 2cheaty+ because my cra-ings starte' to change" which is $retty cool. For instance" I use' to hate the wor' 2sala'+" let alone eat them. 8ow" I eat one ,ust about e-ery 'ay an' I lo-e them. So it is true" you can change. 'o$ to #mplement #t First thing your calories will nee' to be low enough 'uring the week so that your cheat 'ay 'oesnt ruin your e))orts. &his can be har' to gauge" but what I 'i' was go low/carb B 'ays a week )ollowe' by a cheat 'ay once a week. :y going low carb" my calories were instantly re'uce' 'rastically since I woul' eat a bo1 o) cereal )or a snack be)ore I starte'. So" you can 'o that or sim$ly log your )oo' intake in a ,ournal )ollowe' a cheat 'ay. I) you lose some )at a)ter 7 weeks you got your B 'ays a week )igure' out Kan' no" I woul'nt log your cheat 'ay meals you will )eel 'e)eate'J.

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2iet Finisher 8 01 The >ld F!shioned Dourn!l &his metho' works really well" but note that it takes a lot o) e))ort an' 'isci$line. &his is when you log each an' e-ery bite you eat" an' ne1t to that" how you )eel. For e1am$le% 1 a$$le W cu$ o) cashews &his ma'e me )eel satis)ie' )or about 6 hours. &his is a great snack. I also ha' an ama0ing workout P0 minutes a)ter I ate it. I think I )oun' my $re/workout meal. I) you 'o this )or se-eral weeks" you will )in' out how )oo' a))ects your moo'" your cra-ings an' best o) all" what hel$s you she' )at. &he reason I wrote the cashews an' a$$le is because I use' this metho' 7 years ago )or about 6 weeks an' I )igure' that snack" )or some reason" DID really kee$ me )ull )or about 6 hours. 8ot ba'" consi'ering it was less than 600 calories. =sing this metho' will hel$ you create solutions to your obstacles as well. .s a matter o) )act" because o) this metho'" I )oun' out that 'rinking a $rotein shake blen'e' with $eanut butter about an hour be)ore hea'ing out to eat allows it to be easy to choose more wisely )rom the menu )or 'inner when I go out. Dont ask< I cant e1$lain that. It ba))les me" too. Freak. 'o$ to #mplement #t =mmm" buy a ,ournal &hats a goo' $lace to start. 4ee0" cmon. #a" seriously" 'ont get anything )ancy. Rust use a N1.00 notebook an' write what you eat" how it ma'e you )eel K$erha$s a scale o) 1/10 on the hunger scaleJ an' how it a))ecte' your workout i) a$$licable. I) you really 'o this an' stick with it" youll 'isco-er the e1act 'iet an' blue $rint that is 'esigne' ,ust )or you.

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2iet Finisher 8 0< The E-treme Methods I cant seem to )in' any e1treme )at loss $rograms on the Internet. 9hhhh" look its lightni< .lright" I know many o) us trainers talk about 2its the ,ourney" ya'a ya'a ya'a+. :ut the truth is that sometimes" we ha-e things come u$ an' we nee' to make some a',ustments )ast. !ou want to look goo' )or your e1. !ou ha-e a reunion coming u$. !oure going to the beach in 7B 'ays. &hings ha$$en. &he ba' news there are some e1treme $rograms that o-er/$romise an' un'er/'eli-er. Some make you grum$y an' tire'. #owe-er" there are $rograms that are aggressi-e" but actually work" like the Ttreme Fat Coss Diet. 3y )rien' Homan wrote the workouts to go with Roel 3arions 'iet. It works really well" an' yes" I-e use' them both with my clients an' mysel). :ut trust me" it was har' work an' it took some 'isci$line. 'o$ to #mplement the E-treme Method &his is the one $lan you shoul'nt stray )rom. &hey are 'esigne' to last a short while )or a reason Kun'er a monthJ. So" i) you cant commit to it" I strongly encourage you to ski$ it" so you 'ont set yoursel) u$ )or )ailure. 3a$ out each an' e-ery strategy to 'o ;T.A&C! what these $lans say. &hat means you will ha-e to ski$ birth'ays" o))ice $arties" etc." etc. Still with me .lright" cool. &he ne1t thing you nee' to 'o is $lan your meals well ahea' o) time. #onestly" when I 'i' the ;1treme Fat Coss Diet two summers ago" I s$ent about P0 minutes )iguring out e1actly what I woul' be eating" as well as how to $lan aroun' e-ents. &he bottom line youll nee' to be 100X committe'.

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'o$ To (se These Finishers .lright" now that you ha-e embrace' the i'ea o) using 'i))erent 2'iet )inishers+ to stri$ o)) )at" the Fuestion is can you mi1 an' match Sure you can< I use intermittent )asting most o) the time" but there are $hases in which Ill go low/carb )or a week or two Kwith cheat 'ays o) courseJ without intermittent )asting. Im ne-er bore' an' burne' out" an' you wont be either. &hats the i'ea o) this manual. I think we obsess about )oo' way too much sometimes an' we ,ust 'ont reali0e that as long as youre making $rogress" you ha-e )oun' a 'iet that works )or you. De$en'ing on your sche'ule" you coul' at least create a 2game $lan+ on your week ahea'. .re you going to )ast I) so" what 'ay :ut $lease remember the key is to be )le1ible. I) a )amily member 'eci'es to ha-e their birth'ay lunch on the 'ay you were $lanning on )asting" you better not ski$ it. 4ee0" 'ont work your )oo' aroun' your li)e. Sim$ly choose another 'ay" or you can e-en ski$ the )asting that week. &he truth its not that big o) a 'eal. Sim$ly create a calorie 'e)icit another way using a 'i))erent 2'iet )inisher+. .lright" now its time )or the )ast snacks an' meals. &hese are reci$es I-e )oun' on the internet as well as some )rom clients an' )rien's. ;n,oy>

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Eu!ntities $ill ,!ry dependin on your needs )rotein )uddin 1/7 scoo$s o) chocolate $rotein $ow'er W to 1 tables$oon o) $eanut butter K3i1 ,ust enough water to get a $u''ing/like te1ture an' en,oy> one o) my )a-oritesJ Chicken )!rmese!n 6/B o0 chicken breast Y to W cu$ o) tomato sauce KI like #ein0 garlic herbJ 7/6 tables$oons o) $armesan cheese K4rillObake chicken an' to$ with marinara sauce an' cheeseJ )rotein Yo urt W to Z cu$ o) no/sugar/a''e' yogurt 1/7 scoo$s o) -anilla $rotein $ow'er 1/6 tables$oons o) cho$$e' walnuts K3i1 in a bowl an' en,oyJ &imple Til!pi! 2ish 6 Bo0 tila$ia 7/6 teas$oons o) e1tra -irgin oli-e oil 17 as$aragus s$ears KSteam as$aragus an' 'ri00le with oli-e oil" salt an' $e$$er to tasteJ "(n:2e,iled% E s (!lthou h, # dont s$e!t e!tin the yolks) 1/7 har'/boile' whole eggs 6 B har' boile' egg whites 1/6 tables$oons o) hummus KI $re)er garlic )la-ore'J KHemo-e the yolk )rom the eggs an' $ut in hummus )or a healthy -ersion o) 'e-ile' eggsJ Nutty Chicken 6/B o0 chicken breast 7/5 tables$oons o) cho$$e' walnutsO$ecans 1 egg 1 to 7 cu$s o) green beans KAoat chicken with nuts an' egg an' bake. Steam green beansJ

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&te!k !nd 2essert 6/B o0 to$ roun' steak Kgrill or broilJ 1 to 7 tables$oons o) marina'e o) choice Y / W cu$ no/sugar a''e' yogurt K'essertJ Coconut &hrimp 6/B o0 shrim$ W to 1 tables$oon o) butter 1/7 tables$oons o) unsweetene' coconut KSaut[ shrim$ in butter. 9nce cooke' thoroughly" coat with coconutJ Me!ty >melet 7/5 o0 lean groun' bee) or turkey 1/6 egg whites Y / W cu$ cho$$e' tomatoes Y / W cu$ cho$$e' onions 1/7 teas$oons e1tra -irgin oli-e oil Y / W cu$ )eta cheese KSaut[ meat an' -eggies. 3ake an omelet with egg whites an' oli-e oil. Stu)) omelet with meat" -eggies" an' )eta cheeseJ Tun! &!l!d W to 1 can o) chunk light tuna Kin waterJ 1/7 cu$s o) cho$$e' romaine lettuce Y to W cu$ cho$$e' onions W cu$ to 1 cu$ cho$$e' celery 1/7 tables$oons mayo K3i1 mayo with tuna" celery" an' onion. Season to taste. Elace mi1ture on to$ o) cho$$e' ro/ maine lettuceJ F!st .re!kf!st ide!sF Smoke' turkey slices" slice' a$$le 8o/sugar/a''e' yogurt with cho$$e' almon's or walnuts an' blueberries #ar'boile' eggs Kmake the night be)oreJ" )ruit 9atmeal mi1e' with $rotein $ow'er an' some $eanut butter Erotein shake blen'e' with )ruit Aottage cheese with )ruit String cheese with )ruit &urkey $atty or turkey sausage Scramble' egg O egg whites with -eggies

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/esources
E!t:&top:E!t &his ama0ing $rogram has been a huge in)luence on my own success with weight as well as most o) my clients. &his is also an eye/o$ening book )rom :ra' Eilon. htt$%OOtrainwith)inishers.comOeatsto$eat F!t Loss Fore,er Areate' by Rohn Homaniello an' Dan 4o" this $rogram certainly goes against the grain o) the me'ia" but the results s$eak )or themsel-es. I) youre looking )or a long/term solution" this coul' be what youre looking )or. htt$%OOtrainwith)inishers.comO)at/loss/)ore-er Che!t Your W!y Thin &his $rogram allows you to eat whate-er you want to all 'ay long one 'ay a week. #e e-en tells you how to mani$ulate the rest o) the week so that your cheat 'ay rea$s the bene)its o) )at loss. &his $rogram was 'esigne' by Roel 3arion. htt$%OOtrainwith)inishers.comOcheat/your/way/thin The *treme F!t Loss 2iet Areate' by Roel 3arion an' Rohn Homaniello KRoel with the 'iet" Homan with the workoutsJ" this 75/'ay $lan will she' )at )ast in ,ust 75 'ays. &he $lus !ou get to cheat e-ery 5th 'ay. htt$%OOtrainwith)inishers.comO1)atloss Fit 2!y We.site . )ree an' easy/to/use website to log your 'aily calorie intake www.FitDay.com Nutrition 2!t! We.site Dont guess at how many calories a certain )oo' has. !ou might sur$rise yoursel). &his )ree resource e-en gi-es you the calories o) $o$ular restaurant items www.8utritionData.com 5lo in /esources for 6ccount!.ility =se either o) these )ree websites to start an accountability log an' $ro-e to the worl' youre in charge o) your nutrition. www.Wor'Eress.com www.blogger.com

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More /esources to F!t:Torchin Finishers To (se With Your F!,orite Workouts

$$$+WorkoutFinishers+com : 4et 50 uniFue metabolic workout )inishers to use with any $ro/ gram Kan' some can be use' as an intense short workoutJ. $$$+6.Finishers+com / 66 o) the most cutting/e'ge )inishers 'esigne' to target an' strengthen your core an' abs $$$+Tr!in$ithFinishers+com / &he new blog 'e'icate' to metabolic workout )inishers :urn )at in ,ust minutes with !9=H )a-orite workouts :reak a weight loss $lateau Skyrocket your con'itioning Done in ,ust a )raction o) the time car'io takes with better results

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