Designed for the individual who is just beginning an exercise program or who is experiencing a weight loss "plateau", this program incorporates key concepts for maximizing fitness and rapidly achieving fat loss. Ben Greenfield has taken applied exercise science concepts to design an easy-to-understand program that incorporates key Fat Loss Secrets such as the "Morning Fat Flush", "Metabolic Resistance Training" and "Calorie Blasting Intervals". Over the course of 12 week, you'll take 3 week incremental steps towards melting away the fat, toning, shaping and gaining the energy levels you've always wanted.

This plan assumes you are coming off a tri sesaon with decent base fitness. You should be prepared to train for a half marathon and do strength workouts in a gym with an Olympic lifting setup 2x pe week. This plan is designed to keep training volume lower, intensity higher. You will improve your run, improve your strength, lose weight, and modestly work on cycling power as well.

This program is designed for someone who is looking to get in better shape and drop some weight while training for a Mud Run, Warrior or Spartan Type Race.

At the end off this program you will be leaner, stronger and ready to CRUSH your event.

Includes examples of daily meals and a complete list of approved foods and foods you should avoid.

We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.

Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Ironman Triathlon finisher.

If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.

This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold Thermogenesis Protocols for recovery and enhanced weight loss.

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support.

-What artificial sweeteners to avoid.

-How Poor Sleep can affect weight loss and performance.

-Detailed nutrition and supplement protocols.

-How to find, as use, your fat burning zone.

-Self assessment function movement screen to uncover muscle imbalances and weakness.

-Recovery and self myofasical release sessions.

-Testosterone enhancing supplement protocols-Superhuman food pyramid

This plan is for the age group triathlete that struggles with weight gain in the off-season. It's an 8 week plan that combines swim, bike, and run workouts with 2-3 short strength sessions each week that can be done AT HOME. The purpose of this plan is to maintain fitness, correst muscle imbalances, teach your body to exercise without nutrition, lose weight, and maintain a light schedule. The hours peak at 6:10.

This 8 week plan if for anyone who wants to lose 16 + pounds. This first 8 weeks are designed to jump start your metabolism. This is a progressive program that starts with a simple 6 day detox. Then progresses to a scientific nutrition plan, which combines proteins, fats and carbohydrates in specific ratios. This system is just a stepping stone toward fitness and a healthy life style. Exercises are basic and easy to follow. You should have had some experience in a gym. Consult your doctor to make sure you are physically fit to start a exercise program.

This 8 week plan if for anyone who wants to lose 16 + pounds. This first 8 weeks are designed to jump start your metabolism. Now we get serious and really ramp up the workouts. You should have completed Phase I or have a work out back ground. This is a progressive program that starts with a simple 6 day detox. Then progresses to a scientific nutrition plan, which combines proteins, fats and carbohydrates in specific ratios. This system is just a stepping stone toward fitness and a healthy life style. Exercises are basic and easy to follow. You should have had some experience in a gym. Consult your doctor to make sure you are physically fit to start a exercise program.

This 15 week training plan will take a beginner running all the way up to a half marathon (13.1 miles) run.

The first week starts off with a few simple 1 mile power walks. You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.

It can also be used as a weight loss plan. It contains detailed daily exercises sessions with videos that demo many of the exercise session.

Daily sample meal plans are included, along with a food list of foods you should eat and foods you should avoid.

This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!

You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.

This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc

Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones.

This program includes detailed exercise sessions and videos that take all the guess work out of training.

This plan includes:

-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Specific exercise sessions to burn fat and increase testosterone levels.

- Specific strength exercises for injury prevention

- Combining cardo sessions with weight sessions for fats fat loss

- Cold Thermogenesis Protocols

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)



-Detailed nutrition and supplement protocols.

-Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally.

-Testosterone enhancing diet and exercise program.

-Cutting edge weight loss and recovery protocols.

-How to find, as use, your fat burning zone.

-How many calories you should be taking in.

-Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid

This program is designed for someone who is looking to get in better shape and drop some weight. At the end off this program you will be leaner, stronger and ready to race in a 5k run event.

Includes examples of daily meals and a complete list of approved foods and foods you should avoid.

Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.


We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.


Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.


If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.

This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.


- Cold Thermogenesis Protocols for recovery and enhanced weight loss.


-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)


- Low Thyroid/Metabolism Support.


-What artificial sweeteners to avoid.


-How Poor Sleep can affect weight loss and performance.


-Detailed nutrition and supplement protocols.


-How to find, as use, your fat burning zone.


-Self assessment function movement screen to uncover muscle imbalances and weakness.


-Recovery and self myofasical release sessions.


-How Poor Sleep can affect weight loss and performance.


-Testosterone enhancing supplement protocols-Superhuman food pyramid

This is an intensive 3 month plan targeting weight loss for the driver. With this plan you can expect to work out 4-5 times per week. The workouts consist of high intensity training for 30-45 minutes as well as lower intensity training for 50-70 minutes. Using HIIT or High-Intensity Interval Training we will boost your metabolism allowing you to burn fat during everyday activities. In addition to cardio workouts there are also strength training workouts to increase muscle mass. This increase in muscle mass will also equate to greater losses of fat through an increased metabolic rate. This program can be completed using equipment in most commercial gyms. Each month consists of one phase for a total of three phases. Each phase targets a different aspect of fat burning and weight loss. The program comes with detailed PDF files showing each workout in full and how to perform each exercise correctly. For more personalized programs you can visit our website at www.pitfit.com.

*Always consult a physician before beginning any new exercise or diet plan.

This plan is designed to be done in conjunction with the Experience Weight Loss nutrition and exercise plan.

This 19 week program is for some new to the sport of triathlon who wants to compete in an Olympic distance triathlon and lose weight.

This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!

This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc.

Includes examples daily meals along with a food list on which foods you should eat and what foods you should avoid.

Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones

You only need to exercise about one hour during the week and maybe 1-2hrs on a weekend.

Training days are Monday to Thursday, Saturday and Sunday with Friday off.


This program includes detailed exercise sessions and videos that take all the guess work out of training.

This plan includes:

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

-How to find you fat burning zone

- Cold Thermogenesis Protocols

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support

-What artificial sweeteners to avoid

-How Poor Sleep can affect weight loss and performance

-Detailed nutrition and supplement protocols.

-How to determine how many calories you need to take in to lose weight

-Includes Superhuman Food Pyramid

This 6-week training plan is for the individual who would like to get on the smart track to lose weight and tone up. The focus of the plan is to provide a platform for long term success. This 1st stage sets up your 1st priority which is regular exercise then setting the stage for more extensive/intensive training (i.e., longer or harder) in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.

This 2nd phase of the FitStop weight management and toning program will ramp up your strength and your metabolic fitness (threshold) in preparation for more complex and metabolically active training in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.

This 3rd phase of the FitStop weight management and toning program will maximize metabolic conditioning and overall calorie burn. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.

The weight loss plan is for the person that is ready to boost their metabolism, burn more calories than before and start getting their body fat percentage lower. This is for the person that has 30-45 minutes a day to get in a great workout, improve their fitness and at the same time increase their fat-burning capacity. Get fit and go for it today with your g-force and a Hunter Allen training plan!

A 1,600 KCal per day plan, based on Paleolithic Eating Principles.
This plan is for you if you want to lose weight get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 1,600 Kcal per day of balanced, delicious, HEALTHY meals!
-Five 320 KCAL meals, including breakfast, lunch, dinner & snacks.
-Tonight's dinner= tomorrow's lunch (save prep time!)
-Easy to follow preparation suggestions.
-All meals are balanced with regard to macro nutrient ratios (Fat/Pro/Cho).
-All meals are composed of WHOLE FOODS. Nothing processed.

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information: www.nellstephenson.com

An 1,800 Kcal per day plan, based on Paleolithic Eating Principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 1,800 KCAL per day of balanced, delicious, HEALTHY meals.
-Five 350-kcal meals per day, including breakfast, lunch, dinner & snacks.
-Tonight's dinner= tomorrow's lunch (save prep time!).
-Easy to follow preparation suggestions.
-All meals are balance with regard to macronutrient ratios (Fat/Pro Cho).
-All meals are composed of WHOLE FOODS. Nothing processed.

For more information: www.nellstephenson.com

A 2,000 Kcal per day plan, based on Paleolithic eating principles. This plan is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a new lifestyle of eating!

Key features include:

-Five 400-calorie meals per day, including breakfast, lunch, dinner and two snacks
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow preparation ideas
-All meals balanced with regard to macronutrient ratios (Fat/Pro/Cho)
-All meals are composed of WHOLE FOODS. Nothing processed.

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information: www.nellstephenson.com

A 2,200 Kcal Per Day Plan, based on Paleolithic Eating principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 2,200 Kcal per day of balanced, delicious, HEALTHY meals.
-Five, 440 calories meals per day (on average), inluding breakfast, lunch, dinner & two snacks.
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow recipes
-All meals are balanced with regard to macronutrient ratios (Fat/Cho/Pro)
-All meals are composed of WHOLE FOOD (nothing processed)

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information:
www.nellstephenson.com

A 2,400 Kcal Per Day Plan, based on Paleolithic Eating principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 2,400 Kcal per day of balanced, delicious, HEALTHY meals.
-Five, 480 calories meals per day (on average), inluding breakfast, lunch, dinner & two snacks.
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow reccipes
-All meals are balanced with regard to macronutrient ratios (Fat/Cho/Pro)
-All meals are composed of WHOLE FOOD (nothing processed)

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information:
www.nellstephenson.com

This plan is designed for a male who weighs approximately 200-225 pounds. This meal plan is designed for individuals who are interested in losing body fat/weight or maintaining their current weight and who are goal setting to consume approximately 1800-2000 calories per day. This meal plan averages 1873 calories per day. This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Workouts are suggested to be performed 3 days per week during weeks 1-4, approximately 45 minutes of exercise; 4 days per week during weeks 5-12, approximately 45 minutes to 1 hour of exercise.

This plan is for the cyclist who wants to achieve the double goal of losing weight and building an aerobic base. Once this plan is completed the athlete will be in a perfect position to kick off their best ever race season. Each day has a daily diet goal to check off, a specific training ride and on some days weight loss focused cross training. A little running is in the plan to boost metabolism and hot yoga or Bikram yoga is in the plan to burn off calories.

The bike training part of the plan focuses on building aerobic base with big calorie burning steady continuous type workouts. This plan does not have high intensity sessions due to the weight loss and aerobic base focus.

The goal for this plan is to lose 12lbs in 12 weeks and be ready to take on your best race season ever.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.