Craig Ballantyne and Joel Marion : The 24/7 Fat Loss™ Program PDF-Book

© 247FatLoss.com. All Rights Reserved.


The 24/7 Fat Loss Report

Joel Marion, CISSN, NSCA-CPT

with Craig Ballantyne, CSCS

Courtesy of 247FatLoss.com

http://ignacio999.247fl.hop.clickbank.net


TABLE OF CONTENTS

I AM NOT AT HOME. 4 HOW TO INCREASE METABOLISM 6 CREATING AND MAINTAINING AND OPTIMAL 11 FAT BURNING HORMONAL ENVIRONMENT NUTRIENT COMBINING 12

CARB SYNCING™ 13

STRATEGIC OVERFEEDING 16

THE OTHER REASON YOU'RE MISSING OUT 23 ON MASSIVE FAT LOSS

2-MINUTE SUMMARY 25

ABOUT THE AUTHORS 27


I AM NOT AT HOME.

In fact, I'm currently composing these words from what is perhaps the most unlikely

environment EVER to be writing anything about fat loss: a sports bar.

But you know what? I'm burning fat…right now. And a LOT of it.

How? Where? What?

Yes, it's true. Even as I sit here—with a beer in my hand—calories are being

incinerated and fat is a' meltin' because I KNOW how to place, and KEEP, my body in a

supercharged fat burning state any time I so desire.


And you can, too.

The truth is, 99.9% of weight loss programs, even if they "work" short-term, leave you

missing out on at least 12 hours of critical fat loss each and every day.

You know what that means? Let's say you lose 5 pounds...

You COULD have lost TEN.

I know…very sad, but have no fear, it isn't all doom and gloom. You see, burning fat all

day long really only requires that you understand how to do two rather simple things:


1. Increase your metabolism for extended periods of time

2. Create and maintain a fat-burning hormonal environment within your body at all

times

Okay, so maybe not so simple.

BUT, that's why I'm here at this sports bar…to teach you the goodness of all day long

fat loss. That and to watch football, but mostly to teach.

And guess what? When you learn how to burn fat all day long, you never stop burning

fat because days run back to back to back…over and over again.

A revolutionary truth to get us started. On to the steps...

Step 1: Increase Your Metabolism

Have you ever reclined in the "recumbent" bike for an hour? Ran a "marathon" on the

treadmill? "Ellipted" your way down the yellow brick road on the elliptical trainer?

Sure, that will increase your metabolism…for about 5 minutes.

In reality, these types of "slow go" exercise modalities don't do anything AT ALL for all

day long fat loss.

Why? Because they lack the fat-burning properties of something much more effective:

Short duration, high intensity exercise.


Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a

MUST.

Let's take a closer look.

Short duration, high intensity exercise comes in two major forms: metabolic resistance

training (MRT) and variable intensity interval training (VIIT). In this section, I want to

take a DEEP look into the benefits of each.

First up, metabolic resistance training:

You're probably wondering, "What exactly is metabolic resistance training?" and that's a

good question.

To give it a very basic definition, metabolic resistance training (MRT) is simply "cardio

with weights". To get a little more "complex", MRT is strategic total body resistance

training in which a series of non competing exercises are performed with minimal rest.

Either way, when speaking of the most effective form of exercise for the fastest possible

fat loss, this is it.

Here are a couple of studies to support this that my buddy and colleague Alwyn

Cosgrove dug up:

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen

consumption: implications for body mass management.

Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.


In this study a 30-minute circuit style metabolic resistance training session was put to

the test. The result was a 38 hour increase in metabolism – we call this

AFTERBURN.

Let's put this in perspective: Say that you worked out at 8AM on Friday. By way of

metabolic resistance training, you'd still be burning calories from that workout while out

at the movies on Saturday night.

You want to burn calories by watching the latest blockbuster hit on a 40 foot screen?

Now you can.

Here's another:

Kramer, Volek et al.

Influence of exercise training on physiological and performance changes with

weight loss in men.

Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

This study showed that those who added metabolic resistance training to a reduced

calorie diet burned up to 44% more fat than those who dieted alone.

Don't get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but

once you've got that down, metabolic resistance training can really take your results to a

whole new level.

And here's one more:


Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet

on lean body mass and resting metabolic rate.

J Am Coll Nutr. 1999 Apr;18(2):115-21.

This study compared "slow-go" aerobic exercise to metabolic resistance training and

found that the resistance group lost significantly more fat without losing ANY muscle

even at an extremely low calorie intake (not so for the aerobic group).

In fact, believe it or not, while the aerobic group experienced a decrease in metabolism

(and lost muscle), the resistance training group actually increased overall metabolic

rate.

THAT'S the power of metabolic resistance training.

Convinced that metabolic resistance training flat out WORKS?

Good. Next up, variable intensity interval training:

Variable intensity interval training is simply a form of high intensity cardio in which you

alternate back and forth between periods of high effort and periods of active recovery.

For example, you may run very hard for a period of one minute and then follow it up with

walking for one minute, repeating 8-10 times for an intense fat burning workout that's

less than 20 minutes.

Granted, there are many more advanced variations of VIIT that produce even better

results, but that's a very basic explanation to give you a basic understanding.


Does it work?

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.

Metabolism. 1994 Jul;43(7):814-8

Are you sitting down? If not, take a seat.

You want to know what happened when this research group compared 20 weeks of

endurance training vs. 15 weeks of variable intensity interval training?

While the aerobic/endurance group actually managed to burn more total calories during

exercise, the VIIT group lost NINE TIMES more body fat.

NINE TIMES.

Nine times more fat loss in half the time?

The clear choice for fat loss is variable intensity interval training.

And it all comes down to elevated metabolism after your workout is completed - the

afterburn.

You see, with the 24/7 Fat Loss System we've mapped out an 8-week program that

includes the most cutting edge metabolic resistance training and VIIT workouts

available anywhere to ensure you're experiencing the greatest possible afterburn.


Then, on top of that we've added the magic of our proprietary "metabolic finishers" to

the end of each workout to throw your metabolism in to overdrive and increase your

afterburn even further. World. Fat Burning. Domination.

But we didn't stop there…

Step 2: Creating (and maintaining) an optimal fat

burning environment within your body

Going back to our previous short list, the second thing you need to do in order to burn

fat every minute of every day is create and maintain an optimal fat burning environment

within your body at all times.

And there's good news…scratch that…GREAT news: You can do it with Mmm Mmm

good FOOD.

Now, you've probably heard of Mmm Mmm good food…it's the kind that tastes

delicious. Like a big, juicy steak. Or a fat-burning cupcake. Mmmmmmm.

I digress.

Getting back on track, there are three specific strategies we use with clients to naturally

manipulate their internal hormonal environment to mirror that of a fat burning ninja.


Here they are:

1. Nutrient Combining

2. Carb Syncing™

3. Strategic Overfeeding

Up first, Nutrient Combining.

Nutrient Combining – it's like baking…only

without baking and more fat loss.

Now, you probably already know that you should be eating a mix of high quality

proteins, healthy fats, and fibrous carbohydrates daily.

What you probably didn't know is how you combine these nutrients can and will have a

profound effect on your body's hormonal response to each meal, and therefore your fat

loss.

Avoiding the "Deadly Combination"

If your goal is to avoid fat storage, it's probably a good idea to avoid the presence of

fatty acids and storage hormones (such as insulin) in your blood stream at the same

time.

Why, because Storage + Fat = You don't want that.

When you consume dietary fat, fatty acids are released in to the blood.


When you consume dietary carbohydrate, insulin is secreted in to the blood to shuttle

blood sugar to its storage sites.

Putting 2 and 2 together, you can likely deduce that the two nutrients you'll want to

avoid consuming together in appreciable amounts are carbs and fat.

Carbs cause the storage hormone insulin to be released. Fat ingestion leads to large

amounts of fatty acids in the blood. Insulin + fat = fat storage.

To avoid the problematic situation, follow this simple rule:

Consume protein with every meal. Add either carbs or fat (but not both).

Of course, it's rarely possible to consume ZERO fat or ZERO carbs since most foods

have trace amounts of both; just be sure to keep the "unwanted" nutrient under ten

grams in each meal.

To recap, here are the two "approved" types of nutrient combining:

1. Protein + Fat meals (with less than 10 grams of carbs)

2. Protein + Carb meals (with less than 10 grams of fat)

So now you know what nutrients to eat together. But, when should you eat a Protein +

Carb meal and when should you eat meals that contain Protein + Fat?

Introducing…Carb Syncing™

I love carbohydrates. Do you? Of course you do; everyone does.


And you can still eat plenty of them on a fat loss program no matter what Dr. Atkins and

his canary colored book told you.

You see, the key is not avoiding carbs, it's learning to consume them only when your

body is most primed to "handle" them best. This comes at two different times of day:

1. In the morning

2. After intense exercise

For one, loads of research has shown that glucose tolerance is highest in the morning,

making it a no brainer to consume a large portion of your daily carb intake at breakfast

when your body is best equipped to process them.

If you’re someone who consumes frequent meals, mid-morning is another great option.

Basically, the rule is this: eat your carbs in the morning, not the afternoon or evening.

Unless…

…you’re performing intense exercise.

Perhaps (well not perhaps, it’s true) an even better time to eat your carbies is after

exercise. During the 1-2 hour window post workout your body is ultra primed to suck up

carbs for recovery, energy replenishment, and other anabolic processes (and NOT fat

storage).

So, should you choose to work out in the evening, late-night carb snacking can actually

be beneficial to your fat loss results and there's no better time to consume the majority

of your daily carb allotment than immediately following your workout.


BUT, there is an ideal situation; a "best of both worlds" if you will. And that's where you

schedule your workout in the morning and consume all your carbs early in the day.

We call this Carb Syncing™ because you "sync" your carbohydrate intake with a time

window in which your body is literally CRAVING carbs.

Here are some sample daily ‖carb-syncing‖ schedules for both exercise and non-

exercise days.

Exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/carbs

Lunch: protein/carbs

Mid-afternoon: protein/fat

Evening (after exercise): protein/fat

Pre-bed: protein/fat

NOTE: Exercise either before or after the breakfast meal

Non-exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/carbs

Lunch: protein/fat


Evening: protein/fat



Low-carb Non-exercise Day:

Breakfast: protein/fat

Mid-morning: protein/fat

Lunch: protein/fat


Evening: protein/fat


Nutrient Combining and Carb Syncing™ are the two tools you need to keep your body

in a fat burning state 24 hours a day. Combined with the heightened metabolism effects

of metabolic resistance and VIIT training, you'll be optimizing your weekly fat loss like

never before, all without ever leaving a minute of fat loss on the table.

That's THE BOMB. But there is one way you can still screw things up, and that's by not

periodically implementing our third technique: Strategic Overfeeding.

Strategic Overfeeding: Your "Free Pass" To Eat

Pizza (Regularly)

So, you go on a diet, and week after week the weight continues to come off like magic—

eat less and exercise; that’s all there is to it.

Yeah righhhhhhhhht.

If only it were that simple.

In fact, if it were, we’d probably all be sportin’ abs and bodies resembling those of the

supernatural Greeks—after all, the results in and of themselves would be motivation

enough to keep going.


Point in case:

I don’t know of anyone who went off a diet when things were smooth going and fat was

falling off at record speed, do you?

No…you don’t.

Unfortunately, the sad reality is that things just aint that easy.

Go on a diet and a few weeks later your body SCREWS you by doing everything it can

to keep you from losing fat further.

Now, while you may think that your body is a just a jerk (and it may be, I mean, I don’t

really know your body to say one way or another), it’s actually much more likely that

your body cares deeply about you and is trying to protect you.

Huh?

Well, you see, starving is not cool. Believe me, my friend John Romaniello tried it and it

totally wasn’t.

So, when you’re ―starving‖, your body attempts to counteract the lack of food by ―saving‖

your own body fat. Why? Simple: fat = warmth and energy (two very important things

for your survival when food just so happens to be scarce).

The problem is that your body doesn’t really know the difference between starving and

dieting. After all, the latter is simply a ―planned‖ lesser degree of the former.


I’m using quotes way too much; I’ll try to do better.

For those who didn’t quite catch that, dieting = starvation on a slightly lesser scale.

Bottom line, you’re taking in fewer calories than you need and to your body that’s a

problem, and a substantial one.

So what does it do to correct the problem?

Fun stuff: slows metabolism, decreases fat

burning hormones, increases fat storing

hormones, and ―protects‖ your current body

fat stores. All not good in terms of fat loss

results.

The major player in this whole chain of

events is the hormone leptin. Consider

leptin the ―big daddy‖ hormone from which

all other weight loss hormones get their

cues.

In fact, leptin plays such a huge role in the starvation protection process that it’s actually

referred to as the ―anti-starvation‖ hormone.

Understanding leptin:

Leptin is regulated by two things. One is your calorie intake. A high calorie intake

equals high leptin levels while a low calorie intake equates to low leptin levels.

When leptin falls, so does metabolism and fat burning (which you don’t want, in case

you didn’t know).


So how do you ―diet‖ (i.e. eat fewer calories) without having low levels of leptin causing

your body to decrease metabolism and fat burning?

Interestingly enough, leptin’s waning response to dieting is a gradual one. It takes

about a week of dieting for leptin to significantly decline (by about half). So, after that

one single week—a whopping 7 days—you’re sitting there at about 50% of your fat

burning potential.

WACK.

Fortunately, there’s good news. Scratch that—GREAT news.

Let me ask you a question: Do you like pizza? Of course you do. Everyone loves

pizza and everyone knows that.


You love this.

Now, what if I told you that you could use pizza (or any other food that you absolutely

love that ―diets‖ just don’t let you have) to reverse the negative adaptations of dieting,

skyrocket leptin levels, and send your body right back in to the fat burning zone in as

little as 24 hours.

It’s all true.

I know, tears of joy. In fact, I can remember the first time I read those 307 research

papers on the regulation of human bodyweight and metabolism all pointing to pizza for

fat loss. I cried all night…and then ordered Papa John’s at 2am. It was awesome.

To summarize: while it takes about 7 days for leptin to decline significantly, it only takes

one day of overfeeding or ―cheating‖ to bring leptin levels back up to normal and put

your body back in to the fat burning zone.

And that glorious day is what we refer to as Strategic Overfeeding. You get to overfeed.

It's strategic. You lose more fat. It's awesome.


Now, in order to make Strategic Overfeeding work for optimal fat loss every other day of

the diet needs to be strategically set up to optimize the fat loss results of that day, but

the fact remains, if you’re dieting 7 days a week, week after week, you’re screwed.

That approach yields several possible outcomes, none of which are desirable.

If you truly want to lose fat consistently, week after week, you need to have higher

calorie days built in to your program.

And you know what? 1,000 calories of pizza works better than 1,000 calories of

oatmeal.

(Apparently there are lame people who, when instructed to ―go off their diet‖, respond by

eating more oatmeal. I know, I know…me either…but it’s true.)

So, why does something like pizza work better? Well, the answer, as usual, is research

derived!

Hey, I’m a research junkie, which means as long as you continue to stick by my side

you’ll never have to read that boring crap yourself.

Anyway, the research shows that leptin is highly correlated with another hormone:

insulin. When insulin goes up, so does leptin, and vice versa. Which foods have the

highest insulin response? Those containing both high glycemic carbohydrate + fat. In

fact, the insulin response of these foods is said to be synergistic (if you don’t know what

that means, here’s a good resource: http://dictionary.com)

So, stuff like Mac & Cheese (I’m not sure why I capitalized that), pizza, doughnuts,

cookies, Reese’s® Peanut Butter Cups, pastries, ice cream and anything else that


combines carbs + fat all work exceptionally well to raise leptin levels and reset

metabolism.

You could of course go with a ―cleaner‖ choice like pasta + cheese (lasagna anyone?) if

you don’t want to eat cookies. I, however, will continue to enjoy my Double Stuff ®.

There’s only one thing better than Double Stuff ® Oreos ®.

Quadruple Stuff ™. Yeah, baby. (That’s my trademark, by the way).


The "Other" Reason You're MISSING OUT On

Massive Fat Loss

This is the reason that no one really talks about, because it's not "sexy" like Minka Kelly

or Craig Ballantyne.

HOT.

But still, it is perhaps the #1 reason people either fail or succeed on a weight loss

program, especially in the long term.

What is it? Social support.


As you probably have discovered, it's really, REALLY hard to do it on your own, and

wouldn't you know, research has validated the importance of social support again and

again.

Consistently, those who receive regular social support from an external source always

lose more weight and have a much higher success rate of keeping it off than those

who don't.

And research has also shown that perhaps the best form of social support leading to the

most weight loss and long-term maintenance is participation in an online weight loss

support community.

In fact, in a year-long study published in the Journal of the American Medical

Association, participants in an online weight loss support community lost more than

TWICE the weight of participants who took part in a more traditional program. And

further, other research published in Obesity Research has shown that over the course

of 18 months, those who participated in an online weight loss support community were

much more likely to maintain their weight loss than those who did not.

Lose DOUBLE the fat and finally maintain it? Yeah, sign me up, too.

The fact is, no matter how good any fat loss program is, unless you're getting regular

social support and motivation, the likelihood of you sticking to that program for any

length of time is less than 5%.

Take home message: Community support is a critical aspect of losing fat as quickly as

possible, and even more importantly keeping that weight lost forever over the long term.

That's why we created the 24/7 Fat Loss Insiders Club, which you'll have a unique

opportunity to be a part of very shortly. Stay tuned.


The 2-minute Summary

As we shared in the beginning of this report, in order to lose fat around the clock, there

are TWO things you must do:

1. Increase your metabolism for extended periods of time – we do this through strategic

Metabolic Resistance Training (MRT) and Variable Intensity Interval Training (VIIT).

2. Create (and maintain) an optimal fat burning environment within the body at all times

– this is done via three cutting edge nutrition strategies:

a) Nutrient Combining – avoid the "deadly combination" of fats and carbs

b) Carb Syncing – syncing your carbohydrate intake with the time of day your

body is most primed to process them (in the morning and after your workout).

For best results, perform a morning workout and consume all carbohydrates in

the morning hours

c) Strategic Overfeeding – Introducing higher calorie, carb, and fat days in to

your diet on a weekly basis to prevent your metabolism from plummeting and

to keep important fat burning hormones elevated

And even if you master all of the above, the secret "missing ingredient" in fat loss

success is almost always community support and motivation—it's how you actually tap

in to the power of a phenomenal system; staying motivated, active engagement, and

continuing to follow through with the program.

On November 8th, we will be releasing the full 24/7 Fat Loss system via a closed door

invitation only presale. It combines literally everything we've discussed in this report

(and a ton more) in to a full-on, step-by-step, 8-week fat-annihilating program that will

have you burning fat every minute of every day. And because you downloaded this


report, you will have the opportunity to get the entire system before anyone else, AND

at a sweet discount.

Beyond that, we'll also be hooking you up with even more FREE content over the

course of the next two weeks, including an opportunity to win one of FIVE free copies of

the entire 24/7 Fat Loss system that we'll be giving away.

Stay tuned; you're in good hands

http://ignacio999.247fl.hop.clickbank.net


About Joel Marion, CISSN, NSCA-CPT

Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top

50 personal trainers, and even more, America’s #1 ―Virtual‖ Trainer.

When it comes to getting results with clients, regardless of location, Joel delivers, time

and time again.

As a nationally published author and fitness personality, Joel has appeared on such

television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite

radio, and has been featured in the pages of more than 20 popular national newsstand

magazines including Men’s Fitness, Woman’s Day, Maximum Fitness, Oxygen, Clean

Eating, MuscleMag International, and Muscle & Fitness Hers.

His other accomplishments include winning the world’s largest Body Transformation

contest for ―regular‖ people, the Body-for-Life Transformation Challenge, as well as

graduating Magna Cum Laude from a top-20 Exercise Science program and being

certified as both a sports nutritionist and personal trainer through the nation’s premier

certification agencies. Rest assured, he's got you covered.

http://ignacio999.xfatloss.hop.clickbank.net


About Craig Ballantyne, CSCS

Craig Ballantyne is a Strength & Conditioning coach in Toronto, author of Turbulence

Training, a Men’s Health magazine training expert, and a member of the Training

Advisory Board for Oxygen magazine.

Craig's work has appeared in numerous

other magazines, including Women’s

Health, GQ, Maxim, National

Geographic, Men’s Fitness, and Muscle

and Fitness Hers.

Craig also has an advanced research

background, completing a Master’s of

Science Degree in Exercise Physiology

from McMaster University in Hamilton,

Ontario, Canada. He continues to study

the latest training, supplementation, and

nutrition research that will help improve

client’s health and wellness as well as

their physical and mental performance.

Basically, he's a bad ass.

http://5cc106siqbymjwkl-fdex006tc.hop.clickbank.net

Craig Ballantyne and Joel Marion : The 24/7 Fat Loss™ Program PDF-Book

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