Get ready because this is where the magic happens.

The goal of this program is to make you fit and bring your body fat to the right level, improving your insulin sensitivity allowing you to burn fat and build muscle more effectively all the while exercising in a way to continue to improve your health. This is where many programs go wrong and increase intensity to a point of creating the opposite effect.

To provide you with the most effective solution you will need to do a little homework and learn how many carbohydrates there are in certain foods. This information is not only crucial to your short term results but will serve you dividends the rest of your life. It's the key to keeping body fat off for good.

If you've read our books Nutrition Fiction or Abs on the Go you will know that insulin is the hormone responsible for accumulating fat in the fat cell. The presence of insulin basically stops your body from using of your body fat for energy by inhibiting another hormone called glucagon (responsible for releasing the fat from the fat cell).

Insulin is secreted by the pancreases in response to sugar entering the portal vein. All carbohydrates with the exception of fibre are broken down to glucose. From the 3 macronutrients (protein, fat and carbohydrates) carbohydrates is the only one that causes this issue.

This is why we ask that you start to monitor your carbohydrates. The rules for this program are as follows:

1. Eat at least 3 meals a day and 2 snacks (if needed) from the Free food list

2. Do not consume carbohydrate foods on their own

3. Consume your given number of carbohydrates every day