| 1. | Proper Food | |
| Average calorie intake | -2400 calories | |
| Reduction in calorie intake | -20% calories | |
| -480 cal X 5 = -2400 calories | ||
| 2. | Proper Cardio Training | |
| 20 minutes @ efficient Heart Rate | 300 calories | |
| After burn last 4-6 hours | 150 calories | |
| -450 cal X 3 = -1350 calories | ||
| 3. | Proper Supplements | Multi-vitamin 50 X 7 = -350 calories |
| 4. | Proper Resistance Training | |
| 1 hr – efficient | 600 calories | |
| After burn – Day 2 | 300 calories | |
| After burn – Day 3 | 150 calories | |
| 1050 cal X 3 = -3150 calories | ||
| 5. | HELP! = RESULTS = -7250 | |
1 pound of fat = 3,500 calories / -7250 calories = 2 pounds a week | ||