This is a training program for anyone who has run a 5k and wants to complete a 1/2 marathon. Your goal should be to run the entire 1/2. You should have some running experience i.e. .. 5k? You will run 3-4 days per week and the program will include corrective exercises to avoid over use injuries. When your finished with this plan you will be ready to run a 1/2 marathon and will be able to walk afterwards!
If personal coaching is needed, you can contact me davedutro@gmail.com
www.lastchancefitness.com

28 Day Fat Flush
Loose 25+ pounds in 28 days!
With this program you have nutrition and workouts planned out for you.
Alright, welcome to the nuts and bolts, no-filler, straight to the point "this is how you do the
program and get amazing results" Breakfast Diet manual.
What The Breakfast Diet Is
The Breakfast Diet is a strategically set up 28 day rapid fat loss program that requires
only breakfast to be eaten on most days, albeit a rather large one.
It is not meant to be done for extended periods of time, but it is an incredible change of
pace from the typical 6-meal-a-day programs that produces incredible, rapid results.
Just How Rapid Are the Results?
Well my first test group is showing an average weight loss of 5 lbs per WEEK – that fast.
Enjoy the results!
Practicality and Scientific Reasoning
I created The Breakfast Diet from both a practicality and scientific standpoint for the
following reasons:
? Cooking and eating 6 meals a day can be cumbersome, stressful, and extremely
time consuming. The Big Breakfast Diet gives you a break from being consumed
with thoughts of "when do I have to eat next?," constant cooking, constant clean up,
and constantly being pulled away from the flow of your day with the "chore" of having
eating another meal.
?
? Our metabolisms are highest in the mornings and slowest in the evenings –
consuming calories earlier in the day vs later in the day just makes the most
metabolic sense.
? We also process carbohydrates best in the morning, with the morning hours being
the day's peak for insulin sensitivity and glucose tolerance. Again, consuming high
calories and high carbohydrates in the morning is the most ideal time of day to do so
for fat loss.
? Consuming our daily allotment of calories in the morning allows us the rest of the
day to burn off those calories. Essentially, you'll have the greatest amount of calorieexpensive
"waking hours" to burn any calories you ingest on this program (along with
additional body fat), and that equates to even faster fat loss.
? If you've ever consumed a large breakfast, which I'm sure you have, you've probably
experienced the phenomenon of said breakfast leaving you feeling full for a
significant portion of the day. On the breakfast diet you actually get to eat a HUGE
meal most days which leaves you satisfied and feeling full daily, a feeling most diets
rarely, if ever, accomplish.
? Consuming one meal a day, even a very large one, will result in a definite, sizable
caloric deficit, which is essential to rapid fat loss.
Essentially, you're creating a large caloric deficit, consuming calories and carbohydrates
when metabolism and glucose tolerance are at their peak, and timing calorie intake at the
absolute best time of day with a FULL day ahead of you to burn off those calories and a
TON of stored body fat to boot.
Make sense? Good. Now let's talk about the different days of The Breakfast Diet 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. 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.