Background
Through my previous experiences of personal training, diet coaching, experimenting on
my own body, certification courses, and researching, I have put together this nutrition
guide on the most effective & attainable way to get lean and possibly even see those
six pack abs! Most fad diets do not work because they are difficult to stick to and not a
lifestyle change. Over the years, I have seen many of my clients try and follow the latest
diet, but they all end up failing. Why? This is because many diets out there are
inconvenient and unrealistic. The only way to be successful is to be on a program that is
easy to follow and personalized to you. Because everyone’s body responds differently
to all types of food. I cannot stress the importance of making your nutrition a life change
rather than a temporary diet. REAL RESULTS TAKE TIME. Just like one salad won’t
make you skinny, one bowl of ice-cream won’t make you fat. It is the consistency that
counts!
My own 30-day results which I saw after making a couple of key changes in my diet.
I practice what I preach!
Commit To These 5 Small Life Changes:
1. Hold Yourself Accountable
Before you incorporate any new routine into your lifestyle it is important that you hold
yourself accountable to stay on the right track. Let your friends or family know what you
are doing (i.e. My goal is to lose 10lbs this month, My goal is to get a six pack in three
months, etc.). You will be more likely to succeed when you have people that will hold
you accountable for following through on your intentions.
For example, when I create a workout program or meal plan for someone, I have them
sign a form that states they will commit to spending the next 6 months committing to the
workout program and meal plan that I designed for them. I also have a system where I
can see if my client misses anything that I have scheduled in their calendar.
As you can see, Alex has had an excellent month so far as he only has 4 unchecked
(missed) workouts that I have scheduled for him in the past 19 days. If he were to ever
get off track and consistently miss workouts I would be messaging him to keep him
accountable!
If you think you would want
someone there to hold you
accountable click here to
learn more about my virtual
personal training.
2. Stick to Eating Real Whole Foods
I am writing this book in 2016, and it is shocking to see how much of a disconnection
our society has from its own food source. There seems to be a major misconception on
what real whole food actually is. Although, there are some exceptions to this rule (will
touch upon later)… the general rule of thumb is if it doesn’t come from a package, then
you’re good to go.
*Another easy way to look at is…eat food that is as least processed as possible with a
short list of ingredients.
Examples of what NOT to eat (what I would NOT consider as
“real whole food”): bag of potato chips, donuts, pop tarts, hamburger helper,
frozen pre-made meals, cereal (even Cheerios or Special K), pizza, canned soup,
candy, frozen burritos, etc.
Don’t be fooled into thinking something is healthy just
because it “looks like it”…
Above is a perfect example of what NOT to eat. By looking at the ingredients, you can
clearly tell that the food is processed and contains tons of unnatural ingredients. I can’t
believe that something like this is even considered to be food! Notice what the front of
the bag says “60% LESS FAT than regular potato chips”. Clever marketing trick, but that
doesn’t mean squat for your health! Start being more conscious of the foods you are
putting in your body and don’t be fooled by cheesy marketing schemes. Here is another
example that might shock you.
Modern Day Candy Bars…
Energy and protein bars market themselves as healthy with all the verbiage; “organic,
gluten free, etc.” These are just marketing terms. In reality, it’s almost the equivalent of
eating a Snickers. The only bars I eat are “Kind Bars” and that is only if I am in a huge
rush and forgot to make a meal replacement shake. Bottom line…..if you can't
pronounce the ingredients; don't eat it!
Need something fast and easy? Replace a protein bar with a
banana and peanut butter.
Here are examples of the food labels that I have in my fridge!
One ingredient…
One ingredient again…
Below is a general grocery list that I give all my clients…
Note 1: You will find that many of the “fake” foods that I have listed earlier are calorie
dense and will not suppress your appetite. When you’re eating whole foods that are
loaded with healthy complex carbohydrates and dietary fiber, you will find yourself
getting full faster. This will make portion control easier, and you won’t end stuffing
yourself with empty calories and over expanding your stomach.
Note 2: If you’re used to eating processed foods like the ones I listed earlier, you
may feel different and sometimes even “off” after shifting to a whole food diet. This is
normal, and may last for a few days (or even weeks). When you make any change to
your diet, it is important to push through the first few weeks which may be
uncomfortable. This is totally normal, and it will get easier as time goes on. You would
be surprised to find out how many people (especially Americans) are addicted to junk
food and experience withdrawals.
2. Eat Small Meals to Boost your Metabolism…
Doing this will keep your body in an anabolic (muscle building) state. Even if it is not
your goal to become “more muscular”, by adding lean muscle mass to your body, it will
help you shed fat faster and keep you lean with less effort. Below is a custom meal plan
that I have created for a male client looking to get a six pack. This is not necessarily the
exact diet YOU should follow because this meal plan was designed to help my client’s
specific needs. It is more here for you to get an idea of how to break meals up and good
examples of the foods you should eat.
P.S. If you want your own personalized meal plan tailored for YOU… (like the one
above) click here to learn more.
3. Absolutely Only Zero-Calorie Beverages…
For some people, this one change can shift their results dramatically. Not only are most
drinks on the market awful for your health, but they are usually calorie dense. To give
you an idea, a can of Coke has 140 calories and because you’re drinking it, you can
easily drink two of them without feeling full at all. If you look above at the meal plan for
my client, most meals have the same amount of calories than two sodas. Did you know
that a medium Coffee Frappuccino® Blended Coffee from Starbucks contains 180
calories?
Key Takeaway: It is important that you become aware of what you are drinking
and not unknowingly consuming a lot of calories with no nutritional value.
So what CAN I drink?
✓ Water should be your “go-to” (3-4 liters a day)
✓ Black coffee/tea with no sweeter or cream
✓ Meal Replacement Smoothies
✓ Unsweetened almond milk
✓ Coconut water
Any type of soda (including diet soda)
Store bought fruit juices
On the next page I have an example of a meal replacement smoothie that is straight out
of my recipe book. I would recommend having this recipe (or one similar to it) to replace
one of your meals 1-2x a day…
(If you would like see the rest of the recipes, learn more about the benefits and get a
free copy of “Rock Hard: Meal Replacement Smoothie Recipe Book” click here)
4. Do HIIT (High Intensity Interval Training) …
I know this isn’t nutrition, but I HAVE to let you know the benefits of HIIT because you
will not be able to effectively lose weight by going to the gym and lifting weights and
doing your typical cardio routine. HIIT is far and away the most effective training style for
those looking to burn fat and lose weight without losing muscle. One of the most
beneficial things about HIIT training is the after-burn effect known as EPOC (excesspost exercise oxygen consumption). This is when you increase your metabolism and
burn more calories for up to 24 hours after interval training, whereas going for a jog
burns almost no calories after. Interval training is also beneficial because it allows you to
exercise at very high intensities for a much longer period of time than steady state, so
you burn more fat.
What is HIIT Training? Why is It So Effective?
One of the biggest problems with running at a steady, moderate intensity pace, is that
the calories you burn are limited to the time you spend sweating. So once your body
adapts, the benefit is limited. If you start to incorporate HIIT then you will not have this
issue. HIIT will cause mini-micro tears in your muscles that need to be repaired.
That healing process requires energy, which means you will continue to burn calories
even after your training session. Essentially, making you more ripped! You can also
perform HIIT anywhere at any time. Try doing an exercise movement such as hill sprints
or mountain climbers for 30 seconds at all out intensity and then recover 60-90 seconds
before performing the next set. If you’re new to this type of training, perform 2-3 cycles
the first time out, then gradually work your way up to 5 cycles or more. This workout is
more efficient and effective then steady jogging, as it only will take around 10 minutes.
In the end, you will burn more calories and lose more fat. You will also notice a much
better sweat in a shorter amount of time.
Use HIIT to Get Motivated!
HIIT training is the answer to reaching
your fat loss goals. I have seen a lot of
people including myself lose muscle from
steady cardio. When I was playing
basketball in college I remember our
coach made us run 3 miles a day on the
track and I lost all of my muscle. The
beauty of HIIT training is that it allows you
to maintain and build muscle while still
reaching your fat loss goals. HIIT can be
performed virtually anywhere with no
equipment. No excuses not to try HIIT!
Remember it may be hard in the
beginning, but in the end you will love the
results!
P.S. If you want your own custom workout plan tailored for you (like the one above) click
here to learn more.
5. Take your CleanCut Green Tea Extract…
Take your CleanCut every morning with a filling meal containing fat for best absorption
and least stomach irritation. CleanCut is a thermogenic product (with long lasting
effects) and contains EGCG. These ingredients have been scientifically proven to speed
up metabolic rate, increase energy and enhance calorie burning by 10% throughout the
day. Therefore, you should take CleanCut in the morning so you can experience these
benefits all day long. CleanCut has 250mg of caffeine, which is about a 12-ounce cup
of StarBucks. In general, each CleanCut "replaces" a coffee.
Example: You normally drink one cup in the morning and another cup at 11am…
Take the CleanCut in the morning and drink your coffee at 11am. If you have no adverse
side effects and still need an extra boost, continue your normal coffee consumption.
The trick is to test what works best for you, because everybody reacts
differently. Remember you can always add more but can't subtract so start off
easy and progress your way up.
For every CleanCut be sure you drink at least 2 extra cups of water! Staying hydrated is
very important to feeling good and seeing results!
Want the best results from your CleanCut?
Be sure to read the full FAQs at…
FatBurningTrainer.com/CleanCut
6. BONUS TIPS
Serving Sizes:
One protein serving is roughly the size of a fist. One serving of veggies/carbs is a tad
smaller than protein. Your fats (coconut oil, olive oil, avocado oil, etc.) should be around
a tablespoon, or roughly the size of your thumb. I recommend following a personalized
meal plan that shows you when to eat, what foods and how much. (Click to learn more
about Custom Meal Plans).
Do You Hate Vegetables?
Vegetables are far and away the most important food group in our diet. If you do not
enjoy the taste of vegetables, note that is easy to hide the flavors of vegetables via
smoothies. You can enhance the beverage by adding fruit, nuts, and your choice of
grass-fed protein powder. If you want to learn how to make the perfect meal
replacement shake, check out my Smoothie Guide. (Download here).
Should You Be Supplementing Protein?
When attempting to build muscle or tone up, protein consumption is key. To achieve
muscle growth you need to be consuming 1 gram of protein per pound of your lean
body weight. So, you only need to supplement protein if you’re not reaching the
necessary amount of protein required to tone your body from real whole foods. To make
this easier, I recommend following a meal plan that is personalized to you and your
needs. (Click to learn more about Custom Meal Plans).
Carbohydrates:
Most people believe that carbs will make them fat – this is a big misconception. When
we don’t eat enough carbs, we end up consuming too many empty calories at once
because it takes longer to get full and suppress appetite. We tend to overeat and
expand our stomach when we avoid carbs. Good, healthy complex carbs are filled with
nutrients and dietary fiber, which are crucial in making us feel full faster. Try to avoid
carbs that contain flour or grains as much as possible.
Good Carbs vs. Bad Carbs:
The difference between complex (good) carbohydrates and simple (bad) carbohydrates
is very straightforward. Complex carbohydrates will convert into energy, whereas simple
carbs will convert into fat. Complex carbs take longer for your body to digest and when
they break down, they are stored as energy. Simple carbs have a very simple molecular
structure, so they break down quickly into glucose (sugar) and then convert into fat.
Top 8 Healthy Fat Burning Carbohydrates:
1. Sweet Potatoes- Best source of dietary fiber (crucial for making you feel full).
2. Almonds- Great source of healthy fat, magnesium and vitamin E.
3. Chia Seeds- Most powerful superfood in the world.
4. Squash- Contains dietary fiber and is high in vitamin C.
5. Yams- Supports maintaining a healthy immune system.
6. Zucchini- Great for you skin because it is high in omega 3 fatty acids.
7. Black Beans- Will help you maintain a healthy heart and low blood pressure.
8. Greek Yogurt- Great source of casein protein; I recommend eating it at night.
Approved Resources
Supplements that Actually Work
CleanCut - Thermogenic Fat Burner
Trader Joe’s Whey Protein - Great value and quality ingredients
Terra’s Way - High quality grass fed whey protein powder
Tools
NutriBullet - Affordable, convenient, and an easy to clean blender.
SCFIT Mobile App- The essential daily meal planning and exercise
service that you need to reach your personal health and fitness goals.
Glass Water Bottle - You should be drinking 3-4 liters of water per day
depending on your activity level. Having a water bottle handy at all
times will make this easy to accomplish.
Measuring Cups - A necessary tool for those people looking to have
more structured portion sizes. You can eliminate this tool once you get
a better understanding of your daily meal intake requirements.
@scfitonline
Stevie Compagno Jr.
@scfitonline
Stevie Compagno Jr.
@scfitonline
fatburningtrainer.com/blog
About Stevie Compagno
My name is Stevie Compagno Jr. and I am from Larkspur, California. Growing up I had
always been involved in health and fitness. My dad was a pro baseball player and I was
the bat boy on many of his teams. I grew up on the basketball court and baseball field. I
fell in love with health and fitness while I was in high school and started working as a
personal trainer my freshmen year in college. I continued my training career while I was
studying at Sonoma State University. Six months prior to graduating college, I decided I
wanted to take my training to the next level and develop and online health and fitness
business. I spent the next year of my life doing nothing other than developing programs,
writing content and coming up with ideas on what I wanted my fitness brand to
represent. A year later I have been named one of the fast growing online personal
trainers by Trainerize, sponsored by Max Muscle Magazine and created a supplement
that I truly believe in. Most importantly, I have had the satisfaction of helping people
from around the world reach their health and fitness goals.
My fitness story is different than a lot of other trainers. I was born with Pectus
Excavatum, also known as sunken or funnel chest. This is a chest deformity where your
ribs and sternum grow abnormally. As a kid, I avoided taking my shirt off in public places
because I would constantly get asked questions or teased. So, I know what it is like to
not feel confident with your shirt off! I ended up having a surgery to get the issue
Working out instilled a new confidence in me that I
never had before. Instead of getting asked
questions or teased I was receiving compliments.
This was an amazing feeling for me because I was
so used to feeling insecure. My goal is to instill
confidence in my clients through health and fitness
body transformations. I want everyone to look their
best and feel good about themselves. I am on a
mission to give people around the world the tools
they need in order to be successful.
-Stevie Compagno Jr.
a.k.a. The Fat Burning Trainer
•
•
•
ASFA Certified Personal Trainer
Evolution Certified Nutrition Specialist
Bachelors of Science Sonoma State University
Product Disclosure
The content in this book is written by Stevie Compagno, SCFIT and FatBurningTrainer.com.
The information is designed to help individuals within the specified market progress towards
their health and fitness goals. It is not specifically tailored to suit any injuries, health
problems or any other problems that could be aggravated with low, moderate or high
intensity physical exercise. If you are are an individual with such problems please seek the
help of GP, personal trainer or similar health professional. The materials and content
contained in “The Metabolic Body” are for general health improvement recommendations
only and are not intended to be a substitute for professional medical advice, diagnosis or
treatment. Although in depth information and specific exercises are given, users of this
specific program should not rely exclusively on information provided in this program for their
own health needs as it is branded as a set of “guidelines” aimed at a broad spectrum
audience (market specified in introduction). All specific medical questions should be
presented to your own healthcare professional.
“The Metabolic Body” is not written to promote poor body image or extreme training
regimes. As the referenced information provided, the entirety of the training
recommendations as well as the educational resources provided are clinically proven and
referenced, SCFIT, should not be held liable for the interpretation or use of the information
provided. SCFIT makes no warranties or representations, express or implied, as to the
accuracy or completeness, timeliness or usefulness of any opinions, advice, services or
other information contained, or referenced to, in this document. SCFIT does not assume
any risk for your use of this information as such materials or content may not contain the
most recent information. This resource is not individually tailored. It is a guideline which has
merged via a combination of personal experience, government guidelines, and where
possible, scientific literature.
The information and other material available from this book come from a number of sources
including the personal experiences of Stevie Compagno and the staff at SCFIT, third parties
who have given permission for use of material, and material copied under statutory
licenses. Accordingly the information and material in this book is copyright, 2016 SCFIT.
Therefore no part of this book may in any form or by any electronic, mechanical,
photocopying, recording, or any other means be reproduced, stored in a retrieval system or
be broadcast, sold or transmitted without the prior permission of the publisher, SCFIT.