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PEAKNATURALSA 30 DAYWEIGHT LOSS,EXERCISE & NUTRITION PLAN

GETFITTHEPEAKSWAYCongratulations! You have committed to your desire to lose weight,get toned and generally embrace a new re-invigorated you.and weat Peak Naturals want to be on hand to help with your transformation.Whether you are taking 1 or a few of our natural health supplements,this plan is designed to ensure you get the best results and reach yourgoals, by boosting their affects, through a well rounded nutritious dietand an exercise regime.You will notice a real difference in the speed of your weight loss fromsupplements such as Peak Naturals Raspberry Ketones, Green CoffeeBean and Garcinia Cambogia. These in particular are designed to increasefat burn, increase metabolism and suppress appetite (basically stop anynaughty snacking).These features are magnified with a great diet plan, which we will gothrough later in the guide. Nutrition is very important to ensure the affectsof all your hard work last long after you stop using this guide so youmaintain the habits you develop over the next 4 weeks2

SETYOURGOALS:Below is space for you to write down the changes youwant to see and feel by the end of this 30 day programme.Without setting them down in statements it is easy to deviatefrom our intentions. Once you have written them down herejoin our InstaGram group @peaknaturals #peakweight30 andwrite them there too. You will be part of a great communityall striving towards similar goals and supporting each otherthroughout and after your journey.3

NUTRITIONALINFORMATIONThe function of food is to supply energy and nutrients to the body,eating for taste is secondary. That doesn't mean you shouldn't enjoythe taste of what you eat, but an understanding of what you SHOULDeat will lead you to make better choices.Food consists of three macro nutrients:PROTEINSCARBOHYDRATESFATSYour body, after water, is mostly madeof protein. You require protein every day,it performs literally thousands of functionsin the body. It does this in the form ofdifferent combinations of amino acids,the "building blocks" of protein.Carbohydrates are the preferred form offuel for the body's energy needs. Simpleor sugary carbs have their place but forthe most part you should eat complexor slow burning carbs.As for fat, there's good and bad typesof fat, I will list what you should eat andwhat you should avoid later. Most of useat too much fat, primarily the bad types,such as saturated fat and trans fat.An important point about carbs andwhere the average person makes theremistake is that after you supply yourenergy needs, any excess carbs will bestored as fat. Think of this as similar tofilling your car's gas tank - once the tankis full, if you keep pumping, you will havea lot of excess gas spilling out all over theplace. Once your energy needs are metand you keep eating high carb meals, theexcess "spills out" and you get fatter.However proper food choices/quantitiescan help minimise this problem. Thereforeby simply reducing sugar, fat and totalcalorie consumption, we can controlthe food aspect of the equation.4

MACRONUTRIENTSSet up your macro nutrient proportions as follows:FATSCARBSPROTEIN50% protein, 30-35% carbs and the remainder inhealthy fats. Carb intake should be a little higher onweight training days to provide enough energy. Oncardio days, you’ll lose fat faster if you work out onan empty stomach (although a small protein shakeisn’t a bad idea).15%35%50%5

PROTEINCHOICESLean red meat, Chicken (no skin), Turkey, Fish,Low-fat dairy—except for eggsDon’t be afraid to eat whole eggs as most of thenutrients are in the yolk. Avoid processed meats,high fat meat and full fat dairy.6

CARBCHOICESAt this point, I’ll make reference to theGlycemic Index, which is a measure of a food’sability to elevate blood sugar, and the GlycemicLoad, which is the glycemic index of a foodmultiplied by it’s carbohydrate content ingrams, which tells you how muchcarbohydrate is in a food.In both cases, the lower the number, the better thecarb choice. Best carb choices that are low on theGI scale are:Sweet potatoes, Yams, Beans, Corn, Brown rice,Oatmeal, Whole grain products, Veggies (theseare fibrous carbs) and fruits such as strawberries,Bananas, Pears, Grapefruit, ApplesCARBS TO AVOIDCookiesCakesPastriesCandyWhite flourHigh sugar foods7

FATCHOICESCold water fish, Low fat cheeses, Sunflower seeds,Walnuts, Almonds, Peanut butter, Olive oil, Canolaoil, Safflower oil – Consume these in moderationFATS TO AVOIDHigh-fat meatsHigh-fat dairyHigh-fat salad dressingsDeep-fried foodsButterDepending on your metabolism andhow much fat you have to lose, cardiocan be added to your weight trainingdays, weights first, cardio after. Lengthof cardio sessions: 20-30 minutes. Soyou’re doing cardio at least 3 timesa week, more if the need is there.These are splits are designed to fit inan active lifestyle. Cardio on non-trainingdays can be done when you have timebut it’s best to do it in the morning on anempty stomach. If that’s not possible, doit later after dinner. Cardio done in themorning and after weights will burn fatfor fuel as opposed to burning carbs.8

BODY FATPERCENTAGEStep 1 to doing this is to know how much fat you currently have. The next step isto determine your daily calorie needs. There are several different formulas to figurethis out but we’ll use the following formula: For men, you’ll need your weight andwaist size for this. The one for women will follow.MENMultiply your body weight by 1.082, add 94.42 to the result, save this numberand then multiply your waist size by 4.15. Subtract this result from your first number,this is your lean body weight. The difference between this and your true body weightindicates how much fat you have.WOMENFor women, the formula is more complicated and is as follows:take five measurements—body weight, wrist circumference at the widest point,waist size at the navel, hip circumference at the widest point and forearm sizeat the widest point.1 Now do the following:2 Multiply body weight by .7323 Add the result to 8.9874 Divide your wrist size by 3.145 Multiply your waist size by .1576 Multiply your hip size by .2497 Multiply your forearm size by .4348 Add results 2 and 39 Subtract result 4 from result 710 Subtract result 5 from result 8Add result 6 and 9, this is your lean mass9

DAILYCALORIENEEDSHere’s an example for a 170-poundman: 170x 10 1700 x 1.2 (mildlyactive) 2040 x .9 (slow metabolism) 1836 calories per day.There are several formulas todetermine your daily calorie needs,I suggest the following formula, whichtakes into account your metabolismand activity level.HERE'S WHAT YOU DO:BODYWEIGHTx10(men)x9 (woman)X ACTIVITY XFACTORMETABOLISMVery activeFastMildly activestanding at work,2-3 workouts p/wAverageSedentary lifestylesitting a lot, no realexerciseSlow1.31.21.11.110.910

THEMEALCOUNTSo you have a daily calorie total that should then be dividedby 5-6 to give you a idea of the calorie content of each meal.You don’t have to count all your calories in all your food all the time.However, that is a very accurate approach, and in a very short time,you can know what you’re taking in without writing everything down.Other systems have you using a predetermined portion size, likeyour palm or fist but this doesn’t seem very accurate. This approachrequires knowing the macro nutrient breakdown of the portion size.I suggest staying with a specific food list and counting calories fora week or two so you know where you stand and so you can easilymake adjustments if you need to.As your meal planning becomes routine and you’re working off astandard list of foods and you’re at a certain calorie level, you nolonger need to count calories, you’ll know what and how muchyou should be eating at each meal.11

WEXCERCISEThis table shows common excercises and how much caloriesthey burn depending on boyd weight. We will go into more detaillater for full excercises routines you can do at home.Exercisefor 1 HourCalories Burned(120lbs / 54kgBody Weight)Calories Burned(160lbs / 72kgBody Weight)Calories Burned(200lbs / 91kgBody Weight)Calories Burned(240lbs / 109kgBody t eaststroke)49165381998112

20 MINUTEHOME WORKOUTGreat home based workout if you are always on the go, not able to get up early in the morningsor don’t have time for gym just follow this 20 minute home work out to stay healthy and fit.1234Jog: in one place for 3 minutesJumping jacks: 25 repeatsWhen landing, bend your knees slightlyto reduce the impact on knee joints.Crunches: 15 repeatsLie flat on your back with your knees bent. Place your hands behindyour head with elbows pointing outwards. Support your neck withyour hands. Keep your neck in a straight line with your spine. Flexyour waist to raise the upper torso from the mat. Lower yourselfuntil the back of your shoulders touches the mat.Muscle worked: rectus abdominisHip Bridges: 10 repeats567Step up’s: 1 minuteYou will need a stepper for this.Muscle worked: hamstrings, gluteus, quads.Reverse crunches: 15 repeatsLie on your back with your hands on your sides. Keep you knees bent.Bring your knees towards your head, till your hips come slightly off thefloor. Hold this position for a second, and then lower your knees.Muscle worked: lower abs and obliques.Mountain climbers: 1 minuteGet your hands and knees and raise your kneeslike a starting block sprinter. Run in that position.Lie on your back. With your hands at a 90 degree angle to the floor,lift your body off the floor to form a straight line, a sort of a bridge,from the shoulders to the knee. The position should resemble a tableyour hands and legs as the legs of the table and your upper bodyto your knees as the surface. Hold this position for two seconds.Squeeze your gluteus (bum muscles) and then lower yourself.Muscle worked: Lower back, hamstrings and gluteus.13

ExcerciseMondayCORE WORK OUTElliptical trainingvaried intensityHOME WORKOUTTuesday20-30 MIN CARDIOJogging/walkingWednesdayvaried intensityUPPER BODY WORKOUTBreakfastLunchDinnerHam SandwichParmesan SoleBanana Bran Flakes1 cup bran flakes,1 banana,1 cup fat-free milkPeak NaturalsGreen Coffee Bean/ Raspberry Ketones /GarciniaCambogiaBerry and BannanaSmoothie1 mini whole wheat pita,3 ounces Ham,1/2 roasted pepper,1 teaspoon light mayonnaise,mustard, lettuce2 kiwifruits4 ounces broiled sole2 sliced plum tomatoes sprinkled with2 tablespoons grated Parmesan cheese,broiled until just golden1 cup cooked couscous1 cup steamed broccoliRavioli and Vegetable Soup wSalmon & VegetablesTomato-Cheddar Cheese Toast4 oz. baked salmon1 cup roasted Brussels sprouts1/2 cup brown rice1 Tbsp. walnutsSalt and pepper to taste(1/8 tsp. Each)Blend 1 cup frozen berries,1/2 banana, and 8 ouncesfat-free milk.1/2 English muffin spreadwith 1 teaspoon light margarine1 tablespoon extra-virgin olive oil2 cups frozen bell pepper andonion mix, thawed and diced2 cloves garlic, minced1/4 teaspoon crushed redpepper, or to taste (optional)1 28-ounce can crushedtomatoes, preferablyfire-roastedCombine 1 1/2 tsp. each olive oil,lemon juice and maple syrup; seasonwith salt to taste (1/8 tsp.).Avocado-Egg ToastChicken and Vegetable soup anda rice cake and one piece of fruit2 Fish Cakes homemade with largemixed saladVinaigrette14