Jim Cipriani's Total Body Transformation Program

Congratulations and Welcome to

THE TURNING POINT OF YOUR LIFE!

Imagine waking up 12-weeks from now, looking in the mirror and actually being amazed about what you see! You absolutely do have the ability to be in an entirely different body. From this moment on, you can expect that your mind, body and quality of life will only improve.

Making a commitment to follow the Total Body Transformation Program guarantees the surest path to your ultimate fitness goals. In just 12 weeks, you will begin to see and feel dramatic changes with your body, and not just the obvious physical changes, you will also notice the psychological and physiological changes as well. Expect a decreased body fat percentage, increased lean muscle mass, increased metabolism, increased sense of well-being, an abundance of energy, lower bad and increased good cholesterol levels, decreased risk of heart disease, and the most important change of all… increased self-confidence.

Reaching your fitness goals will take effort and dedication. Throughout your transformation, you can depend on me to work with you every step of the way. You’ll receive expert nutritional and fitness guidance, while being motivated and held accountable to stay focused as you progress through the program. However, it is important to realize that ultimately, only you have the ability to make sure you follow this program to the best of your ability in order to experience maximum results.

This Online Fitness Handbook is filled with the nut and bolts needed to achieve permanent fat loss. You’ll discover dozens of helpful tips, motivational tactics and invaluable information allowing you to make informed decisions about nutrition, exercise and supplementation.

By following this complete, integrated program, along with my support (and possibly the support of your own personal Fitness Professional) and your strong commitment to creating new and lasting habits for a fit and healthy lifestyle….You can truly Expect Success.

Introduction

Fact: There is no magic pill, special food or fat melting workout when it comes to fat loss and achieving the toned and sculpted body you desire.

There is one way to achieve permanent results; follow a complete and integrated fitness program that focuses on a change in body composition (body fat vs. lean muscle) rather than weight. It is lean muscle that plays the key role in any type of fitness program. Whether you’re interested in fat loss or muscle gain, lean muscle requires certain conditions in order to allow a positive change in body composition.

Calories In vs. Calories Out

To positively change the composition of your body (decrease fat, increase lean muscle) you have to know how to play the game of numbers. If you burn more calories than the calories you take in each day you will lose weight, this is called creating a caloric deficit. It is the only way to lose fat. If you do the opposite, take in more calories than what you burn, then you will gain weight.

Too much of anything gets stored as fat - even if you're eating nothing but healthy, supportive foods. If you eat too many of them, your body will still store the extra calories as fat. Even though this appears to be a simple concept, don’t be fooled. The caloric deficit must be kept small for you want to maintain lean muscle and only lose fat weight. This strategy allows you to keep a high metabolism while at the same time transforming the shape of your body.

If calories are severely reduced, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately leads to muscle loss and a slower metabolism. Even more tragic, skipping meals and starving yourself causes your body to increase the level of fat storing enzymes so you are actually teaching your body to become efficient at storing fat!

Muscle is your Metabolism

The amount of lean muscle you hold is directly related to your metabolism and your metabolism defines the shape of your body. Your metabolism is simply the rate at which your body burns calories. Lean muscle burns a lot more calories than fat so when you lose muscle, your metabolism drops and you burn fewer calories.

So not only must you take in sufficient calories to burn fat rather than muscle, it's also possible to build muscle, which in turn boosts metabolism. And the way to do this is, of course, to increase the amount of exercise you do. While aerobic activities such as running, swimming, fast walking help to tone muscle and burn extra calories, resistance training is the only way to increase the amount of muscle you have in your body. A consistent and effective exercise program is mandatory to help you to burn more calories and maintain or even build lean muscle mass. Your goal is to keep your activity up and your intake down and you will achieve results.

NOTE: It will be impossible to reach your best body by exercising more if you're neglecting nutrition. You won't get fit by eating supportively if you're missing workouts.

The Total Body Transformation program provides the complete formula for success:

The Five Factors of Fat Loss

Supportive Nutrition

Sensible Supplementation

Resistance Training

Smart Cardio

Personal Assistance

Traditional fitness programs isolate only one or two factors. The truth is all factors MUST be in place in order to bring about a lasting, positive physical change. If any one factor is neglected or missing, the program will fail to produce results.

You are about to gain insight into exactly what you need to do and why you need to do it in order to achieve your ultimate fitness goals. Not only will your body transform, but you will also develop a better understanding how your body works. You will learn how to make wise, informed choices around a balanced nutrition and exercise program. In the process you will be able to replace unsupportive habits and develop a new outlook how to take complete control over how your body looks and feels and achieve a consistent, long-term fit and healthy lifestyle.

What to Expect

Over the next several weeks, you will meet me online once a week, every week. Together we will work with all 5 Components during each lesson to improve your chances of achieving and maintaining your fitness goal.

Program Overview:

Week One: Establishing a Starting Point

Topic: Body Composition and Setting Goals

Week Two: Record Keeping and Portion Sizes

Topic: Using a Food Log to Develop Awareness and Control

Week Three: Your Supportive Nutrition Plan

Topic: When, What, How – Building your Menu

Week Four: Meal Management Strategies

Topic: How to Plan for Success

Week Five: Super Charge your Nutrition Plan

Topic: A Well Nourished Body Burns More Fat

Week Six: Reassessment

Topic: Reflect and Reassess Goals

Week Seven: Food Labels 101

Topic: Become a Label Detective

Week Eight: Healthy Fast Food

Topic: How to Make Informed Choices

Week Nine: Master your Motivation

Topic: Maintain it and Move Forward

Week Ten: Plateau Busters

Topic: Specific Steps to Create Change

Week Eleven: Conquer Self-Sabotage

Topic: Create Positive Beliefs; Create Positive Outcomes

Week Twelve: New Beginnings

Topic: Final Assessment and Long-Term Strategies

How to Make the Most of the Next 12 Weeks

One of the secrets to achieving successful results is the use of Reflection. Just as we use a mirror to improve our outward appearance, we can also use the power of reflection as a tool that will improve us from the inside – in our minds and behaviors. In your training journal I want you to create a Reflection Log. At the end of each lesson, I want you to write about what you have read or learned in each week's lesson, with the goal of transforming that experience into knowledge that can be used in all future situations.

You are essentially creating an action plan. As you read through each lesson and participate in each class, you may come up with an idea, thought or approach that can be assimilated into your lifestyle to create a positive change. Take a moment to highlight it or write it down. Do it while it’s fresh in your mind. Use this online handbook as your guide to develop your TO DO list of strategies and ideas for each week. This will help to hold you accountable so you TAKE ACTION to implement the ideas. Make them real. Make them happen.

Make a commitment to yourself to study this online handbook for 10 minutes a day. That’s all it will take to assimilate the information. Use your Reflection logs each day to write down your ideas for taking action. Then IMPLEMENT! The secret to your success is RAPID, INCREMENTAL INTEGRATION of what you learn. That means you need to be implementing bits and pieces of what you learn each and every day. But take it one session at a time. Don’t make your TO DO LIST overwhelming. If you do, you’ll just become frustrated and discouraged and revert back to old, unsupportive habits. Be realistic. Give yourself time to absorb all of this new information but begin the process of implementation TODAY!

Personal Commitment Contract

At this time, we would like you to make an executive decision and pledge your full commitment to this program. Our goal is to provide you with the necessary information to make the appropriate steps toward a healthier lifestyle. Ultimately, you are responsible for your own results. To be successful, you must dedicate one or more of the following attributes.

~ Effort~ Critical thinking~ Commitment

~ Honesty~ Consistency~ Enjoyment of the process

With this contract, you will promise to satisfy all of the necessary commitments to help you reach your health and fitness goals. Commit to this program like you would any high-importance task at work or at home and commit to getting the most from the program.

REWRITE the Personal Commitment Contract in the front of your workout journal.

I, _____________________, promise to commit to the Jim Cipriani's Total Body Transformation program to the best of my abilities by looking at myself and my life honestly, thoroughly and without judgment for the next ten weeks.

I promise that before I skip any of the assignments or disregard advice, I will sit down and re-read this contract.

I promise to remember the REASONS I am doing this program, especially when I am tempted to stop.

I promise to recognize the inevitable negative feelings and frustrations which may come up for me during the program , while recognizing and honoring them as my feelings, will not empower them by allowing them to stop me.

Note: When you are done rewriting the above contract into your success journal, finish it off by signing it and date it.

The 12-Week Solution

It's not enough to eat supportive foods and exercise for only a few weeks or even a couple months. You must incorporate these behaviors into your life to achieve lasting results. Lifestyle changes start with taking an honest look at your eating habits and daily routine.

When you combine the Five Factors of Fat Loss, you take total control of that word we talked about earlier… metabolism. And it is your metabolism that defines the composition of your body. As you begin to change the way you eat and move, your appetite will change, your energy levels will change and then you will find, in a very short time, that if you go more than three hours without eating or skip your regularly scheduled workout, you will be affected!

You’ve made it clear that you’re not happy living in the body that you are in. It’s time to take responsibility for creating the body you desire. You have to start creating new habits.

This may be quite a change for some, and change is not always easy. My promise to you is that if you apply the Five Factors of Fat Loss and make the commitment for just one week, and really stick with it, you will find it very difficult to go back to your old way of living.

The Power of Habit

Success and failure are simply habits, and the good news is that good habits are just as difficult to break as bad ones. Motivation gets us started on the road to success and good habits are the fuel that keeps us making progress. Just as bad habits can lead to a downward spiral, good habits escalate and lead to an upward spiral.

Welcome the challenges that face you. With effort and patience you have the full potential to create a positive change with your physique and your quality of life. There are only three conditions necessary for the acquisition of any new habit or skill. The COURAGE to try something you do not know how to do, the PATIENCE to try again once you have discovered that you don't know how to do it and the PERSEVERANCE to keep trying, as many times as necessary, until you do know how to do it.

What You Will Notice – The Benefits

The first thing most people inevitably notice when they apply the Five Factors of Fat Loss is a dramatic change in their energy level. You will wake up in the morning and be surprised that you actually have energy!

As you put quality fuel into your body – regularly – and when you optimize the way your body functions through a combination of smart cardio and resistance training, you will start to appreciate what energy REALLY is!

When you change your habits and apply a formula that guarantees results, you will begin to feel a change in your energy levels as quickly as three to four days. So, within a couple of weeks, typically, you will probably start noticing your clothing fits differently – perhaps a little looser. That doesn’t mean you should jump on the scale if weight loss is a goal. You will soon discover why the scale is EVIL. It can’t tell the difference between water weight, adipose (stored body fat) weight, and muscle weight. So, when your clothes start to feel looser, realize that something good is happening. Fat is leaving your body.

As you change your habits and consistently apply the Five Factors of Fat Loss, others will notice a change before you ever do. Someone who hasn’t seen you in a couple weeks may suddenly say “Wow! You look great?” You can count on the next question they’ll ask to be something like, “Are you on a diet?” And you can quickly reply “No! I’m just eating more and exercising less.” You will leave them feeling stunned! But eventually they’ll ask you how you did it – and they may end up applying the same factors themselves!

Guarantee your Success

Before you begin this life-changing journey, you must accept and live by the basic understanding that this course is built around the premise of “progression, not perfection.” By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the get go. Simply focusing on small, positive steps in everything you do is a vital component to a permanent physical change. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

The following steps will ensure that you receive the maximum benefit from your experiences. They will play an essential role in helping you achieve your goals of ultimate leanness and energy. Improvement will become apparent in a matter of weeks.

I will…

1. Decide on what I want to achieve – Have a clear vision of the end result. Close your eyes and visualize your ideal body. Picture exactly how you look, size and shape you are and how you feel.

2. Know and feel my REASON for wanting to achieve these particular results – Continue to ask yourself “why” until you elicit an emotional response.

3. Believe I am capable and deserving of reaching this goal – If others can do it, why can’t you?

4. Make this a priority in my life, every day – “We do not set out to fail, we simply fail to plan” - Schedule workouts, schedule your meals, keep kitchen stocked…

5. Start taking actions that bring results – each day strive to do something a little better than the day before. “I am making progress if I am better today than I was yesterday” ~Dr. Wayne Dyer.

6. Be grateful - understand that the quickest way to achieve my goals is to be happy NOW. When you look to the future for your happiness, you can guarantee you'll never be happy. Focus on the present. Life shouldn't be something to be endured until the future arrives. Your present should be thrilling, exhilarating and inspiring.

7. Be forgiving - I will not beat myself up when I haven't done everything perfectly. If I slip, I will quickly return to my plan. I won't feel guilty, but will remain enthusiastic about the process and with myself.

You can begin, right now, by taking a different, more positive course of action. Allow this online handbook to be your guide as you strengthen your commitment. Take a chance, have faith and proceed with confidence. You are about to become yet another success story; joining hundreds who have successfully learned how to eat, how to move and how to believe in themselves once again. They are experiencing the joy of living life to the fullest. So will you.

August 20, 2007 - Week One: Establishing a Starting Point /

Topic: Body Composition and Setting Goals

August 27, 2007 - Week Two: Record Keeping and Portion Sizes / Topic: Using a Food Log to Develop Awareness and Control

September 3, 2007 - Week Three: Your Supportive Nutrition Plan / Topic: When, What, How – Building your Menu

September 10, 2007 - Week Four: Meal Management Strategies / Topic: How to Plan for Success

September 17, 2007 - Week Five: Super Charge your Nutrition Plan / Topic: A Well Nourished Body Burns More Fat

September 24, 2007 - Week Six: Reassessment /

Topic: Reflect and Reassess Goals

October 1, 2007 - Week Seven: Food Labels 101 /

Topic: Become a Label Detective

October 8, 2007 - Week Eight: Healthy Fast Food /

Topic: How to Make Informed Choices