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28-Day Keto Challenge

The Second Woman Was Also Strict At First…

She lost a few pounds the first week…

And also went out to eat, but somehow nothing derailed her.

She lost 3 dress sizes… in 14 days. And felt unstoppable!

There were no slip-ups and she was down 5 dress sizes within 4 weeks.

So What Made The Difference?

Most people on a new diet have no plan.

They learn what to eat… and not to eat. They try new recipes…

But they DON’T have a daily plan to carry them through that critical first month.

Without a plan, it’s too easy to fall for peer pressure… to be unprepared… and to make bad decisions. So why do it?

We’ve guided over 416,387 people to success…

Simply Follow This Plan And You WILL Succeed

The 28-Day Keto Challenge is a well-crafted plan that gets you through your first month.

You’re never left to figure things out on your own. Nothing is left to chance…

Our 28-Day Meal Plan guides you every step of the way.

And it’s more than a plan. It’s also a challenge. It’s designed to stretch you… and see what you’re made of.

With our help… you’ll be unstoppable!

It’s Time To Take The 28-Day Keto Challenge!

Sign up now and get our 28-Day Meal Plan and 10 expert guides to educate and inspire you…

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There is a very good chance you’re not eating enough!

Many of you out there are so worried about gaining weight that you are chronically under-eating. Purposely lowering your calories in an effort to lose weight is one thing- but too many people are eating far fewer calories than they actually need.

Everyone’s caloric needs are different, so I can’t tell you exactly how much you should be eating. But if you’re experiencing any of these symptoms, there’s a good chance that you’d benefit from upping your calories, ESPECIALLY if you are active.

If you’re trying to make progress in the gym, you need to EAT. Consuming 1000 calories every day is not going to cut it if you actually want to improve (and build some muscle). Not only that, but when you are under-eating, your recovery is really going to suffer, and your body is going to need much more rest time.

If you’re constantly tired, moody, fatigued, and just downright miserable, you might not be eating enough. If you are feeling awful, I advise you reassess your goals. Is the weight loss you’re aiming for worth feeling miserable all the time? Can you increase your calories, feel better overall, and still hit your weight goals? I’m willing to bet yes.

Another likely symptom of under-eating is constantly thinking about food. If you spend your entire day dreaming about your next meal and/or fighting cravings at every turn, you should take that as a hint. Sure, I think about food a lot… I love food. But there’s a big difference between looking forward to meals and obsessing about them.

And your poops can tell you quite a lot about your health. If you have non-existent poops, you might need to eat more food to give the assist.

If you don’t know how many calories you should be eating, there are two ways to go about figuring it out: the first is to research and experiment on your own. Utilize calculators, formulas, all that fun stuff, and experiment to find the calories that best work for you. If that doesn’t sound appealing, or it’s too overwhelming for you, I highly recommend hiring a coach to figure it out!

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ARE YOU READY FOR A NEW BEGINNING?

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Change can be hard but with our New Beginnings plan we are here to support you every step of the way.

You will be amazed at how quickly you can achieve results!

Access to 1000+ workouts online plans and live workouts!

600 + recipes and 10 diet styles.

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If you want to create a solid upper body workout, do the following:

1) Pick 1-2 exercises per section

2) Choose a rep range for each exercise. If you want the workout to be more strength based, choose somewhere between 4-8 reps for each exercise. If you want the workout more hypertrophy based, choose somewhere between 8-20 reps. –

Here’s an example for a STRENGTH BASED UPPER BODY WORKOUT:

Incline Bench Press: 3 x 4-6

Pull-ups: 3 x 6-8

DB Shoulder Press: 3 x 6-8

Pendlay Row: 3 x 4-6

Dips: 3 x 6-8

Barbell Curl: 3 x 6-10

That’s just an example to guide you through making your own workout. Pick exercises you enjoy, and want to progress on!

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Clean Eating or Flexible Dieting?

Please understand that not all dieting methods are created equal. Thus, to treat all diets as the same and talk about the dangers of dieting without acknowledging the nuances of eating behavior is myopic and one-dimensional. You can for sure get yourself into a lot of trouble when pursuing fat loss (as with many endeavors), and it’s certainly not appropriate for everyone (again, as with many endeavors), but it’s also important to understand that there are many shades of grey here. ⁣

Additionally, many people think that clean eating and flexible dieting are both specific diets, but they’re not. The difference between these two approaches lies not in WHAT foods you eat, but rather the mindset with which you approach your nutrition.⁣

In the scientific literature, the terms “rigid dietary restraint” and “flexible dieting restraint,” or “rigid dieting” and “flexible dieting” are used to describe these concepts. Clean eating involves an all-or-nothing mindset. You think of foods are being either good or bad, permitted or forbidden. It makes sense, then, that consuming said “forbidden” foods would induce feelings of guilt and remorse. Indeed, the research shows that clean eating is associated with higher body mass, more yo-yo dieting, more binge eating episodes, plus greater anxiety and body images issues. ⁣

On the flipside, flexible dieting is far more moderate. No foods are off limits, and a heavy emphasis is placed on portion sizes. Flexible dieting is correlated with the absence of overeating, lower body mass, and lower levels of depression and anxiety. Plus, it predicts better long-term outcomes as well as fewer disordered eating symptoms and behaviors. ⁣

However you choose to eat, understand that typically, more restrictive methods tend to backfire. Find a way to enjoy the way you eat for lasting results. ⁣

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