Learn how to turn your body into a fat furnace!

1. How to turn your body into a
FAT FURNACE
©

2. My Background
1996 – Created the first group weight training class for Bally Total Fitness.
1996 – Received "Rookie Instructor of the Year" from University of California, Irvine.
1997 – Received “Instructor of the Year” from the same institution, while simultaneously training
for Ms. Fitness.
1999, 2000, & 2001 – Received "Trainer of the Year" from the Spectrum Club, Fullerton.
2012 – Published “The Girlfriend's Guide to Fitness & Fat Loss
2013 – Launched the first Virtual Personal Training Platform

3. How to turn your body into a
Fat Furnace
©
Want to burn fat in your sleep?
Lift weights - HEAVY: weights, not cardio will burn fat. Weight training adds muscle mass to your body that REQUIRES calories ALL THE TIME
(at rest, while training, while sleeping)
a)
b)
c)
d)
sets of 10 (not 15 -20) where you are fatigued by rep 10
and can't lift any more.
superset all the sets so there is no rest between sets. It's
essentially interval training.
This will build muscle, which raises your resting metabolic
rate, which means your body will burn your body fat at a
faster rate than it does now.
Don't be afraid you will look "bulky": everyone has a limit
on how large their muscles will grow without drug
intervention, and women in particular have estrogen
triggering their bodies to store fat instead of build muscle,
so women would have to go extreme measures to look
"manly" and that won't happen by doing what I'm
recommending.
e)
f)
train smart: make sure your form is
great so you don't injure yourself and
have to wait 10 weeks to heal.
train a minimum of 60 minutes 3 days
each week to make progress.

4. Eat Adequate Protein
• 1g of protein for every pound of ideal body weight for women and
1.5g for men if you have a mesomorphic body type.
• replace some of the carbs you eat with protein
• without enough protein, you will not build muscle. No exceptions.

5. Eat Clean Fat
• low saturated fat/animal by-product fat
• healthy fats: fish oils, olive oil, coconut oil,
canola oil--all these are high in Omega-3's
which your body needs to thrive.

6. Eat Healthy Carbs
Not grains or food made from grains.

7. Drink Lots of Water
When your body isn't getting enough water, it
retains what it does have, and when it gets what it
needs it lets go of the water it's holding on to.

8. Tips for Healthy Living & Sticking With
Your Goals

9. TIP #1
Don't be lured by the men and women you see in
infomercials. A lot of those exercise videos work
the wrong muscle fibers, and those models did
not use those techniques to look the way they
do.

10. TIP # 2
Whatever method you use to get fit is the method you will have to do for
the rest of your life to stay fit, so choose a means that is:
•abundant
•safe on joints
•produces the right result
•avoids injury
•can be changed up somewhat to keep fresh.

11. TIP # 3
Rely on your own body and real food. I really want you to be free and
independent, and not rely on points, counting calories or drinking shakes
to stay fit. After all, if you depend on these sources you will be lost if they
stop manufacturing the shakes, and counting calories is not the whole
story because calories are different as I described.

12. Sign Up For Free!
Sign up for a free 1 week training trial at:
https://mybridebod.com. Describe what it is
Once you reach your goal you can continue to have
your workouts created for you so you keep motivated
and stay fit forever.

13. Follow Me On:
facebook: www.facebook.com/allison.c.ferguson
facebook: www.facebook.com/mybridebod
twitter: @mybridebod
Pinterest: mybridebod