1. Eliminate All excess Sugar from your diet - Your diet is the most important aspect of the program when you're trying to lose weight quickly, so do not skimp in this category.

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2. Drink a gallon of water per day - This will help flush out the toxins in your system, and help lubricate your joints for the intense training you'll be up against. Water will become your best friend in the coming weeks & months.

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3. Protein & Carbs For Breakfast - This is a must to help kick start your metabolism for the day. Never skip it, ever.

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4. Rotate Protein Days & Carb Days - Some days you'll eat both protein and carbs, other days you'll eat JUST protein. It'll keep your body guessing and prevent the carbs from being stored as fat.

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5. Eat only lean proteins - Chicken, Turkey, Tuna, Lean Ground Beef, & egg whites should be the staple of your diet. Cut any excess fat off meat, even if it's the tiniest little bit

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6. Hit the gym 5 days per week - You want it off fast, it's going to take some elbow grease. Split your workouts into upper body days & lower body days. Alternate them through out the week. For example, week 1 you'll have 3 upper body training days and 2 lower body training days, and on week 2 you'll have 2 upper body training days and 3 lower body training days.

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7. Cardio - Alternate Interval Training with Moderately Intense Steady State Cardio. Meaning, Day one do 30 minutes of steady state cardio at 70-75% of your THR, Day 2 you'll knock out 6-10 rounds of interval training. You'll do cardio 5-6 days per week. The goal is total energy expenditure, not time or intensity. If you follow the alternating protocol, you won't have to worry about intensity as it will be there waiting.

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