Thank you for visiting the resource page for everything you need to know for the 28 Day Fat Loss Formula Online! If you are not getting the daily emails from us- here is another way you can get all the information to make sure you are right on track during the 28 days.
Information for the day you’ve purchased the plan:
We are so excited you have purchased the 28 Day Fat Loss Formula! Get ready to see amazing fat loss results like you have never experienced before…
Today your goal is to get prepared. Read over the entire program that was available via digital downlowd (make sure to download it soon as it can expire!) and watch the video kick off:
You should take today and tomorrow to get prepared and actually start the diet on day 3. You will be sent emails to coincide with that.
Supplements are NOT required, but some people choose to purchase them strictly for convenience. The protein powder, bars and greens that are allowed on this program are from Designs for Health and they are of the highest quality products on the market. To order and have them shipped to you ASAP please visit our Store at: http://altmanfitness.com/store/ and click on the products for the 28 day fat loss formula
If you would like to accelerate your fat loss with your exercise you can purchase my “Exercise 4 Fat Loss” product here: http://tinyurl.com/ag4vxkm
Tomorrow you should plan to go to the store to get stocked up so you have all the foods for week #1 and follow the kitchen raid in the packet.
The very next day you will get started and you should follow the menu plan as it’s laid out.
PREP-DAY- Commit 100% No EXCUSES!
The KEY to this program is to commit to it 100%! Do not be that person that says “I can never give up (insert coffee, sugar, cheese, milk, bread, fruit, etc). If you say those things you are setting yourself up to fail! Get those negative thoughts out of your head and tell yourself that your health, energy and the way you feel about your body IS WORTH IT and you will start tomorrow!
-Read over the entire program and watch the video kick off? ( http://youtu.be/tDDlLwHFTxU)
-Ordered supplements for convenience? (http://altmanfitness.com/store/)
– Purchased “Exercise 4 Fat Loss” for some great workouts you can do at home or the gym (http://tinyurl.com/ag4vxkm)
Keep a positive mindset, repeat phrases like: I CAN do this. It’s only 28 days. This will be a good test of my willpower. This will cause my friends and family to think twice about the way they are eating.
Be Strong. Stay committed.
Day 1- It’s GO time- YOU CAN DO THIS!
Today is the Day! Are you ready!?
Make sure to follow the menu plan for week #1 exactly as it’s laid out.
If you have questions you can join the facebook group (search 28 day fat loss formula). It’s a closed group, but you can request to be added. This is a great forum to ask questions and get support. Another reference you can use is to email us at firstname.lastname@example.org.
I know that these first few days can be difficult in terms of breaking some sugar and caffeine addictions. I want you to know that this is totally NORMAL and expected if you consume a lot of these substances. Sugar and Caffeine are certainly drugs in the way that our bodies begin to crave them and taking them away leads to some not-so-pleasant effects. However, you are off to a GREAT start and in just a day or so you should begin to feel much, much better!
Be Strong. Stay committed.
Day 2 – Exercise For Fat Loss
As many of you already know my wife Kelly and I run fitness boot camps in the Twin Cities area. Our primary focus is to help our boot campers burn fat in the most efficient way possible through the “right” kind of exercise. We are constantly researching to deliver fun, fresh and effective fat blasting workouts to save time and deliver amazing results.
I realize many of you do not live in our area or simply can not attend our boot camps for one reason or another so I put together an ebook giving you at home workouts for fat loss that you can do on your own. I simply called the ebook “Exercise 4 Fat Loss”. (Brilliant, I know) : )
Anyway, because you are going through the 28 day fat loss formula I am giving away this ebook for over 75% to you. Please do NOT pass this offer on to anyone else.
So here’s what you get:
1. Done for you workouts so you can blast fat off your body fast (just simply follow along)
2. Exercise videos showing you exactly how to do every workout (pictures just don’t cut it)
3. Daily training schedule so you know exactly what to do each day. No guessing.
4. Exercise 4 Fat Loss is not filled with any “fluff” (you get exactly what you need)
This is not exercise to train for a marathon, 5k, triathlon, body building, or any other thing. “Exercise 4 Fat Loss” is for one purpose. It’s in the name. Fat Loss.
If you want to increase your metabolism 24 hours a day, seven days a week and blast fat off your body then “Exercise 4 Fat Loss” will absolutely deliver and if you think it’s right for you then pick it up today.
I’m offering the fat blasting “Exercise 4 Fat Loss” for over 75% off. Your price is a whopping $7.00.
Simply click here or copy and paste the link below to pick up your copy. Please do NOT pass this offer on to others.
Your Fitness and Fat Loss Guy,
Day 3- Mindset and Visualization
The technique of visualization uses thoughts and imagination to bring about major life changes.
It’s simple:simply picture in your mind the object of your desire, make it as real and vivid as you can, think about how you feel when you have accomplished what you want and how proud and happy you are for getting there!
Think about making a “Dream Board” and putting it next to your bed. It might have your goal weight on it, a picture of a thinner you that motivates you, or an outfit you are going to reward yourself with once you reach your goal. Whatever you put on that board make sure you look at it every morning and every night to remind yourself of where you want to be!
We will leave you with this quote of the day:
|“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.” ~UnknownKeep on going and get the RESULTS you desire!Be Strong. Stay committed.Jay|
Day 5- Don’t Forget this Step!
Are you still reading your goals every morning and several times a day? Have you told all of those people close to you what your goals are so they can support you during this program?
If not….start doing this very important step IMMEDIATELY! It’s important to have clear, measurable goals. If at any time you feel like your success is stalling please reach out for support and we can help.
Be Strong. Stay committed.
Day 6- Get Ready for Week #2
|“A strong positive attitude will create more miracles than any wonder drug.” ~Patricia Neal|
Week 1 is in the books and likely if you have followed the plan exactly you have seen some pretty amazing results.
Now it’s time for week #2, and sometimes you will notice your weight loss slow down significantly.
Be sure to watch this video to learn how to make the proper adjustments as you move into week #2:
Day 8- It’s week #2- Take Back Your POWER!
If there is one thing that will help you to feel in control of your life it is – Responsibility. Let me explain…
The first step to taking back your power is to look at your life, own your choices, and ask how they have brought you to where you are, for better or worse.Responsibility means not blaming anyone or anything for you situation.
That type of victim mindset saps your will and siphons your power.By taking responsibility, you will start to see how the choices you make create your reality;this doesn’t mean being able to control all the difficult things life may throw your way, but it does mean controlling your reactions to situations, people, and events to effect the best possible outcome.It is your choice to let someone’s criticism affect you; it is up to you to either fear life’s challenges or to embrace them with positive faith in yourself.Once you are conscious and accountable for your actions and reactions you can dictate the outcome of almost any situation in your favor.
Be Strong. Stay committed.
Day 9- Bust Through Plateaus!
You are about 10 days into this 28 day plan…that is more than a 1/3 of the way done and you should be proud of yourself! We are proud of you. However, at this point it is completely normal if you are experiencing a plateau or slow down in your weight loss. DO NOT GET DISCOURAGED!! This is NORMAL! Think of the show “The Biggest Loser” and how they always say week #2 is the hardest and the one where people lose the least amount of weight. During weight loss it is normal to be in a little holding patern before weight releases again. Just keep it up and make sure you are sticking to the diet plan. If you feel like you need it you can allow yourself 1 “cheat meal” where you add add’tl calories to switch up what your body is used to. That 1 cheat meal that gives both your brain and your body a meal you love and may miss. Your cheat meal should be portion controlled still. If you eat 5 servings of pizza you will totally jeopardize everything you really want (to lose fat and feel great) in the process. If you do get stuck you can also try cutting your carbohydrate portion in 1/2- still eating carbs in the early part of the day and much less later in the day- limit to just a few bites of carbs with your meal after about 4pm. Keep up the exercise and listen to your body! Do not starve yourself and trust that if you feel very hungry you should eat…you need to keep that metabolism reving and it will all work out! And- Keep Drinking that Water!!
And, make sure you are exercising appropriately. If you need inspiration- order “Exercise 4 Fat Loss” and start maximizing your results!
Be Strong. Stay committed.
Day 10- CHOICES!
Life is all about choices. Maybe the following thoughts have entered your head lately: do I really need to do this? Why am I doing this? Will it really work? Why is the weight not coming off faster?
When those questions come up you have 2 choices:
Choice #1 is to give up. That is the easy road. If you give up you will have wasted the last couple weeks and proven that you didn’t REALLY learn much. You will also never know what might have been if you just stuck with it. Some of you are doing this for both the weight loss and also the MENTAL Challenge that it provides. And the chance to give yourself, and your health the focus that it deserves so that these things turn into habits. The truth is that habits don’t just happen in a few days. It takes longer. It takes a program like the entire 28 days to make this lifestyle a habit.
So, now to your other choice….
Choice #2 is to want it that much more. To realize that doubt can creep in at any part in the process and you need to have the tools to deal with it. To do something RIGHT NOW to change what is happening on the scale. To reach out to us and say “What else can I be doing?” . If you already know the answer to that, like I do, then GO DO IT! If you don’t want to reach out to us just ask yourself the simple question “What could I be doing RIGHT NOW to help me lose weight”. You most likely could come up with a list of 10 things all by yourself!
You might need a peak 8 workout. Or a really good strength training session to help boost your metabolism. Or you might need to add a cardio session in the evenings. Or you might need to adjust your calories a little bit.
Remember: YOU have the power to change those thoughts. It is so important to keep reciting your goals in your mind….be clear, be focused, and go get them!!
If you are stuggling today to break through a plateau think of this quote that will re-affirm the importance of MINDSET!!!
” The Difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will” – Vince Lombardi
Be Strong. Stay committed.
Day 13- Know Your Protein
Everyone always asks us about Protein Powders. There is a VERY good reason that we sell and recommend ONLY the Designs for Health protein powders. If you’ve tried them you know that the added bonus is that they taste amazing! They do not even have a hint of that “chalky” taste or texture that many commercial protein powders have.
When choosing nutrition to enter your body, you should look for quality ingredients.
High-Quality Whey Protein PaleoMeal® is made with Proserum®, exceptional quality, native whey protein concentrate. This whey is produced using proprietary filtration and drying which involves minimal processing, is never exposed to high heat temperatures, and maintains the full range of all the fragile immune-boosting and regenerative components naturally present in fresh raw milk. It comes from cows that graze on pesticide-free, chemical-free natural grass pastures, and which are never given bovine growth hormone or any other hormones (No rBST or rBGH), genetically modified organisms, or injected pathogens.
Because whey protein is derived from milk, we have added the proprietary full spectrum enzyme blend (n•zymes®) which contains lactase and proteases. This blend was added to aid in digestion of the small amount of lactose present and to assist in the breakdown and assimilation of the various high quality proteins found in milk. Those who are sensitive to milk products may be able to tolerate this whey protein, however, if you are allergic to milk and milk products, use PaleoMeal® under the guidance of your health care practitioner.
Whey Better than Soy Whey protein is nature’s richest source of biologically active protein. Unlike soy protein, which is low in the amino acid methionine, whey protein contains all the amino acids the body needs in the best balance yet discovered in any food. Animal studies show that whey protein increases longevity in aging mice and enhances liver and heart glutathione concentrations. Whey protein provides a good source of the amino acids, cysteine and leucine, which support the production of detoxifying elements needed to eliminate mercury from the body. DFH chose whey protein not just because it is an outstanding source of complete protein, but also for its host of other benefits, including its immune-boosting properties.
Additional Highlights of PaleoMeal®
NatureFolate™ – natural vitamin folates that are found in foods such as eggs and spinach and are immediately “active” and bioavailable to the human body.
Creatine MagnaPower® for energy reserves – stabilized creatine increases the body’s ability to synthesize and regenerate the ATP required for supplying the energy that is needed for muscle effort.
Inulin – prebiotic soluble fiber which has a subtly sweet flavor but does not impact blood sugar levels. Inulin dissolves easily in water, making PaleoMeal® very easy to mix and thus, helps to create an ultra-smooth texture.
PaleoMeal® contains no sucrose, fructose, or artificial sweeteners, and is sweetened with chalcone (a bioflavonoid-derived sweetener), the laxation-free polyol erythritol, and the herb stevia.
We know many of you have purchased and been using this product so we just wanted to make sure you knew exactly why our years of research have led us to only recommend the Designs for Health products.
If you need to order more supplements please visit our STORE
Be Strong. Stay committed.
Day 14- Did you realize?
….that you are more than 1/2 way done with this 28 day plan?! Isn’t that amazing. Enjoy this last week because next week everything changes.
Our favorite part about this diet plan is hearing your feedback on how light, healthy and clean our your body feels sticking to this plan.
You should feel very proud of yourself for eliminating chemical laden, processed foods from your diet. We are certain you have realized by now how much better you feel with those products out of your body.
Right now- you need to WATCH this VIDEO!
It will go over everything you need to know for the next week of the diet.
Be Strong. Stay Committed
Day 16 – It’s not always going to be easy.
Isn’t it true that the things you want most in life are worth fighting for? That when we have to fight hard for something it makes us appreciate it more? What if you could just wake up one morning, decide you want to lose 10 lbs and just have it happen after 1 day of eating better? We all think “wow! that would be amazing!” But really…..would it? Would we appreciate our health for what it is or would we take it for granted and just go right back to eating crappy foods every day?
You guys are the action takers- not the excuse makers. Do you know people who constantly make excuses about when to get started on a healthy diet? They say “I just can’t start my diet now b/c… “I have a business trip coming up”……”I have a birthday party next week”….. ” I am stressed at work”…..”I was going to start today but we have all this leftover pizza in the fridge”….or “I just don’t have time to cook”. It’s all about priorities and choices. Lets face it- this is hard work and it’s not always going to be easy. Life is filled with temptations- no matter who you are. Even if you choose to live in a house with 100% perfect foods for your diet you are still going to be bombarded daily with temptations. You drive by fast food resturants and grocery stores on your way to work. You attend gatherings where other people have prepared foods, you watch TV and you see the commercials targeting you and trying to tempt you to eat their foods. There really is no escaping it- so you need to have the tools to DEAL with it.
You are getting those tools from committing to this diet for 28 days.
Keep up the fight for good health and have a great day!
Be Strong. Stay committed.
Day 17 – If you fall…pick yourself back up!
Sometimes at this stage in the diet people go a bit overboard with a “cheat” day. It’s okay. Don’t let one day dictate your success. DON’T get discouraged if you fell off the diet for a day or two or that you went up a pound or two. Just get right back to it and finish out strong. Don’t let anything “De-rail” your success!
You can’t hide what you put into your body. If you feed your body crappy foods you are going to feel like crap and you’re going to look like crap. Sounds harsh. But it’s also true. If you feed your body the appropriate amount of healthy foods, you are going to feel amazing AND you are going to look amazing. It’s that simple….but getting there is not always going to be easy. If it’s worth it to you , then it is worth fighting for.
Day 20- Last week of the diet…3..2..1..Blast off FAT!
Welcome to the last phase of the Diet!!
It is so important to watch this video to get clear on the steps for this week:
Remember this is the week that everything changes and you will likely see the most weight loss this week. Remember to follow the food plan given to you as closely as possible. You will notice some foods on there that you haven’t had in a while so get ready for some nice “treats”!..
Please send us an email to email@example.com with your current stats in this format:
Weight loss so far: (ex- 18 lbs)
Any comments: (ex. I have never felt better energy in my whole life!)
“Act as if it were impossible to fail.” ~Dorothea Brande
Be Strong. Stay committed.
Day 22 – Can you believe how close you are?
Take a minute to reflect.
Where were you nearly 3 1/2 weeks ago with your diet? Were you tired, run-down, heavy? Not really knowing how to turn your eating habits around or lose the excess weight?
Were you skeptical that you could give up certain foods for 28 days? Did you think there was no way the program would work?
….and then you lost weight quickly the first week.
….and then you started to feel better
….you started to sleep better
….you became amazed that you didn’t NEED or even WANT sugar and caffeine to keep your energy up.
…and your friends and family started to comment on how healthy and vibrant you look!
All your hard work and commitment is paying off and you are almost there!
Be proud and use that to get you thru the last couple days of the plan.
Stay Strong. Stay Committed
Day 23 – Keep Going!!
Is what you are doing RIGHT NOW going to help get you to your goal?
There are only a few days left- make every one COUNT! What else could you be doing that can help you? Can you drink more water? Can you make your food cleaner and more simple? Can you get more sleep? Can you get in an extra cardio session?
“Every day do something that will inch you closer to a better tomorrow.” ~Doug Firebaug
Day 24- Focus
You have eliminated sugar. You have eliminated Dairy. You have eliminated wheat.
You have eliminated caffeine. You have eliminated processed foods.
Now….you have eliminated carbs for a few days and added in some healthy fat.
How do you feel?
This stage is very important. Keep on going. Focus….stay committed
to this change in your diet and lifestyle:
“If you focus on results, you will never change. If you focus on change,
you will get results.” ~Jack Dixon
Day 26- The END…
If you started right on time you are about to wrap up your final day of the 28 Day Fat Loss Formula. Finish your last day STRONG and be PROUD of what you’ve done!!
Tomorrow morning is weigh-in day. Here are a few steps to take:
1. Take pictures- from the front, side and back
2. Record your weight on the “Quick Reference Sheet” and note how many pounds you’ve lost
3. Take your measurements and note how many inches you’ve lost
4. Email us at firstname.lastname@example.org and post in the Facebook group your results
5. PAT YOURSELF ON THE BACK!
You are likely asking yourself “What’s Next?” Watch this video to find out:
Be Strong. Stay committed.
Day 26 – Choices and Your Continuation Plan
As you finish this 28 day journey I wanted you to reflect on your choices and the control you have over those choices. There are only certain things in life you can control- and taking care of yourself and your body is the most important thing you CAN control. You control if you allow yourself enough relaxation time and sleep. You control if you wake up early to exercise or fit it in during the day. You control what food goes in your mouth and if it nourishes your body or just fills a void. Nobody else puts the foods into your mouth- YOU choose them. And, you choose if you are going to make exercise a priority. Don’t try to place the blame on others. And from those choices will dictate how you feel.
We challenge you to think back on a time where the choices you have made have affected the rest of your day, or your week in a negative fashion…..
Does the following story sound like you?
would you go into work with the thought: “I’m going to eat healthy today” only to have the pastry cart delivered in a morning meeting. Would you grab a donut and coffee for a mid morning snack. Then do you crash a couple hours later only to grab a high calorie, fatty lunch because your body was craving more and lets be honest- you’d already blew it. Then you’d sit at your desk, tired and wanting a nap and then start having some chocolate to keep the energy up for the rest of the day. Maybe you’d planned on going to excercise after work but was so tired and lost all will power. So, you’d go home, grab an easy dinner and sit in front of the TV, feeling guilty about the choices you’ve made that day. Just reading about it makes you feel pretty awful, doesn’t it. NOW you know better and I hope after this plan you would never have that kind of day again….
After finishing this 28 Day plan you likely feel the exact OPPOSITE of the example above. Right now you feel a number of things: You feel lighter. You feel less dependant on sugar and caffeine. You feel more rested (hopefully!)….but most of all you feel IN CONTROL! You have a REASON for saying “NO” to all those temptations out there and the feelings I described above. Your days are planned out. You aren’t going to find yourself in a situation where you don’t know what you are eating an when. You know exactly what you need to do and you are determined to get there.
I’m not saying that you won’t ever have a day where you choose the donut in the morning. We are all human and if that’s what you really want once you get to your goal- than have it. But- make that concious choice to have it if you really want it and then use the will power you have learned during this plan to make better choices the rest of the day. And, start to learn for yourself how the choices you make now affect ALL your future choices.
It’s important to come up with your “PLAN” for being off the diet. If you have more weight to lose, or just want to maintain your 28 day weight loss it is important to have a plan. Think about that- give it time and run it by us. Figure out a way to constantly remind yourself of your plan and your goals so you don’t just fall back into old, bad behaviors.
You have learned so much- now go out and apply it!
And for those of you who are looking for continued support- check out our Fat Loss Forever Formula
Be Strong. Stay Committed.