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2 Copyright 2017 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is available for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

3 Table of Contents Welcome and How to Get Started in Next 5 Minutes! Carb Cycling Schedule Nutri@on Calendar Day Basics High Carb Day Basics Flex Day FAQ The Workouts

4 Welcome to the Accelerator Carb Cycle Quick Start Guide! In this guide, you will find everything you need to get started with carb cycling. You will learn the basics of what you need to do, so you can get started in the next few minutes. The Main Manual has a much more detailed outline of everything you need, but this Quick Start Guide will give you the overview to get started. This Quick Start Guide will outline your Carb Cycling Schedule and an overview of Days and High Carb days. 1) Follow the Carb Cycling Schedule outlined in the next sec@on. 2) Eat the foods outlined for Days on Days and eat the foods outlined for High Carb Days on High Carb Days. 3) Eat when you are hungry and un@l you are sa@sfied. No coun@ng calories necessary! 4) Get in your workouts! The last sec@on of the Quick Start Guide outlines your workouts.

5 Your Carb Cycling Schedule To keep things simple, we will be using the following carb cycle routine: This means, each week you will follow the pattern of having 3 lower carb days, followed by one higher carb day, two lower carb days, and then one high carb/ cheat day! The pattern will go as follows: Day 1: Lower Carb Day 2: Lower Carb Day 3: Lower Carb Day 4: Higher Carb Day 5: Lower Carb Day 6: Lower Carb Day 7: Higher Carb/Flex Day! You should not have two back to back high carbs days on this nutrition plan. You should cycle through each of the high and low carb days for best results.

6 Nutrition Calendar Below you will find your Carb Cycling Schedule outlined below for high carb and low carb days. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 High Carb Day LOW FAT Day 5 Day 6 Day 7 High Carb LOW FAT (Or Flex Day!) Day 8 Day 9 Day 10 Day 11 High Carb Day LOW FAT Day 12 Day 13 Day 14 High Carb LOW FAT (Or Flex Day) Day 15 Day 16 Day 17 Day 18 High Carb Day LOW FAT Day 19 Day 20 Day 21 High Carb LOW FAT (Or Flex Day)

7 Day Basics The next few pages will give an overview of how to eat for a low carb day. Here s a couple of tips for your low carb days: 1. Day = High Fat Day All meals on low carb day will be focused on eating lots protein, veggies, and healthy fats. You will get your energy from healthy fats on low carb days. 2. Eat when you are hungry and until you are satisfied. This is very important. Remember that you are not cutting calories, but cutting out the calories your body doesn't need. Your body thrives on calories, so they are needed (even when trying to burn fat). Your worst mistake will be to drastically cut calories. If you are constantly hungry, you are not eating enough. When in doubt, it s always great to eat more protein and veggies. 3. Don't mind the fat. On your low carb days, you may think that you are consuming a lot of fat, and that is because you are! But do not worry, all the fats you are eating will be very beneficial in helping you burn unwanted fat. Eating good fat burns fat. Keep that in mind. 4. Best Time for Carbs on Day = Post Workout. If you are going to have some fruit or another carb source on low carb day, the best time to eat them is post workout. After an intense training session, your body is primed to indulge in carbs to allow for recovery and to refill the glycogen stores in your muscles.

8 Day Guide Eat these types of foods on Day. Eat when you are hungry and until you are satisfied. Stick to protein, veggies and fats. Protein: Eat protein with every meal! Chicken Turkey Beef Bison Lamb Fish (Tuna, Salmon, Tilapia, Halibut, etc.) Pork Wild Game Eggs or Egg Whites Protein Shake Greek Yogurt Veggies: Eat plenty of veggies until you are satisfied! Broccoli Asparagus Brussel Sprouts Spinach Kale Onions Peppers Cucumber Zucchini Any other veggie you like! Fats: You will get your energy from fats on Day, so add these to your meals! Avocado Cheese Nuts or seeds (almonds, cashews, etc.) Nut Butter (peanut butter, almond butter, etc.) Olive Oil *Try to keep most fruit to high carb day. If you need a little energy boost, you can add in some berries, which are lower in carbs than most fruits. Snack Ideas: veggies and hummus, rice cakes and nut butter, protein shake, Greek yogurt with nut butter, nuts, cheese, protein

9 Day Example #1 5:00AM Coffee 6:00AM - Workout 7:30AM- Breakfast: 2-3 whole eggs, 4 ounces of grass fed beef Post Workout: Whey Protein shake mixed with 4oz of coconut milk 1:00PM Lunch - 4 ounces Grass Fed Beef patties with asparagus and melted butter 4:00PM Snack - broccoli with hummus 7:00PM Dinner- chicken breast, ¼ of an avocado, spinach salad with homemade dressing (olive oil, vinaigrette, spices) Day Example #2 7:00AM Coffee 7:30AM- Breakfast: 2-3 whole eggs, handful of veggies, sprinkle of cheese 10:00AM Snack - rice cake with peanut butter 1:00PM Lunch chicken breast, spinach, onion, ¼ of an avocado, salsa 4:00PM - Workout Post Workout: Whey Protein shake mixed with 4oz of coconut milk 7:00PM Dinner- 4 ounces of Grass Fed Beef, broccoli, ¼ of an avocado As you can see, pretty simple. If you are still hungry at meals, eat more. Keep in mind that the more active you are, the more calories you need. If you worked out hard that day for 45 minutes then ran around doing things, simply add in more food. Remember, we are not trying to cut calories. We are trying to eat certain types of calories, that will get you the best results, which means you need to eat to burn! Listen to your body!

10 High Carb Day Basics The next few pages will give an overview of how to eat for a high carb day. Here s a couple of tips for your high carb days: 1. High Carb Day = Low Fat Day All meals will be focused on high protein, higher carb, and lower fat. Your protein options will remain the same as low carb days, but on this high carb days you will be lowering your fat intake. Instead, you will focus on incorporating more carbohydrates into your meals. The next page outlines a list of great carbs to add into your meals for high carb days. 2. Your high carb day will and should be a bump in calories. Because you are eating more frequently, your calorie intake should be higher than your low carb days. 3. Get in Carbs Post Workout. After an intense training session, your body is primed to indulge in carbs to allow for recovery and to refill the glycogen stores in your muscles. 4. Eat when you are hungry and until you are satisfied. This is very important. Remember that you are not cutting calories, but cutting out the calories your body doesn't need. Your body thrives on calories, so they are needed (even when trying to burn fat). Your worst mistake will be to drastically cut calories. If you are constantly hungry, you are not eating enough. When in doubt, it s always great to eat more protein and veggies.

11 High Carb Day Guide Eat these types of foods on High Carb Day. Eat when you are hungry and until you are satisfied. Stick to protein, veggies and carbs. Protein: Eat protein with every meal! Chicken Turkey Beef Bison Lamb Fish (Tuna, Salmon, Tilapia, Halibut, etc.) Pork Wild Game Eggs or Egg Whites Protein Shake Greek Yogurt Veggies: Eat plenty of veggies until you are satisfied! Broccoli Asparagus Brussel Sprouts Spinach Kale Onions Peppers Cucumber Zucchini Any other veggie you like! Carbs: You will get your energy from carbs on High Carb Day, so add these to your meals!* Rice (brown or white) Sweet Potato Potato Beans Fruit Quinoa Oatmeal Fruit (keep fruit to high carb day, if possible) *It s also ok to add in these simple sugars into a few meals on higher carb days: Honey, pure maple syrup. Don't go crazy, but 1-2 tablespoons won't hurt. High Carb Day Snack Ideas: veggies and hummus, fruit, rice cakes and honey, protein shake, meat protein, Greek yogurt with berries.

12 High Carb Day Example #1 5:00AM- Coffee 6:00AM - Workout 7:00AM- Breakfast- 2-3 eggs, 1/4 cup steel cut oats with cinnamon mixed in (oats measured pre-cooked) 10:00AM - Whey protein shake with handful of strawberries mixed in. 12:00PM Lunch- 1 chicken breast, 1 sweet potato, and broccoli. 2:30PM- Snack- 1 of piece of fruit a few squares of dark chocolate 6:00PM Dinner- 4 ounces Grass Fed Beef with a potato and asparagus 8:00PM Snack- Plain Greek Yogurt with honey, cinnamon, and handful of raspberries High Carb Day Example #2 6:00AM- Coffee 7:00AM- Breakfast- 2-3 eggs, 1/4 cup steel cut oats with cinnamon mixed in (oats measured pre-cooked) 10:00AM- Whey protein shake with handful of blueberries 12:00PM Lunch- 4 ounces of turkey, 1 sweet potato, and brussel sprouts 2:30PM- Snack- banana 4:00PM Workout 5:30PM Dinner- 4 ounces of Grass Fed Beef Patties, rice, beans and salsa 8:00PM Snack- handful of raspberries and a few squares of dark chocolate Your high carb days need to be also higher in calories. This is what will allow your bodies metabolism to reset and burn more fat from your low carb days!

13 Flex Day A flex meal or day is what many people refer to as a cheat meal or cheat day. These terms are synonymous. We choose the language of flex because it has a more positive connotation. Eating foods you love that aren t in the every day meal plan isn t cheating, it is planned and should be enjoyed! They are days where you are and should more flexible in your nutrition. You shouldn t feel guilty when you prepare for and plan to eat delicious foods that you love! On flex days, enjoy the foods you love without going TOO overboard. For example, if you want pizza, eat a few slices of pizza until you feel satisfied, but avoid eating the entire deep dish pizza by yourself, just BECAUSE it s your flex day. We will discuss in the next section how to build flex meals and flex days into your plan.

14 Q: Can I eat bread and Pasta? Nutrition Frequently Asked Questions A: We suggest that you eliminate all processed carbs including breads, flour, and gluten (this includes whole wheat). If you can t live without bread, we suggest choosing a minimal amount of sprouted grain bread, like Ezekiel bread. Q: What do I cook my food with? A: We suggest eliminating vegetable and grain oils, but cook all of your food in either: grass fed butter or coconut oil (unrefined). Kerrygold is the most popular kind of grass fed butter and can be found at places like Trader Joe's and Whole Foods. Q: What drinks can I have? A: We suggest to not drink your calories. This means no sodas (even diet sodas), fruit juices, sports drinks, alcohol etc. for the next 21-days. Focus on water! Black coffee (with optional 1-2 teaspoons heavy cream), sparkling water, and unsweetened teas are also ok. Q: How many days per week should I work out? A: Workout a minimum of 3 days per week. Q: I m confused about Day and High Carb Day and when I should be eating healthy fats A: Days: Eat lower amounts of carbs and higher amounts of fat High Carb Days: Eat higher amounts of carbs and lower amounts of fat Q: How much should I eat per day? A: Eat when you are hungry and until you are satisfied. If you find yourself getting really hungry between meals, you are not eating enough. You can always eat a snack if you find that you are hungry between meals. Keep in mind, we are NOT cutting calories, we are simply focusing on eating the right foods.

15 Q: What spices can I use? A: You can use whatever spices you would like that are one-ingredient spices! If you choose to use other spices with multiple ingredients, just be sure they are no added ingredients beyond spices. For example, Lawry's Season Salt, it's second ingredient is sugar and fifth ingredient is cornstarch. You don t want to have added sugars, corn starch, oils, etc. Q: What is a Flex Meal or Flex Day? A: A flex meal or day is what many people refer to as a cheat day. We choose the language of flex because eating foods you love that aren t in the every day meal plan isn t cheating, it is planned and should be enjoyed! They are days where you are and should more flexible in your nutrition. You shouldn t have a guilty connotation when you prepare for and plan to eat delicious foods that you love! Q: When can I have a cheat/flex meal? A: A cheat/flex meal will happen on every second high carb day. See the nutrition calendar for more details! Q: I have a sweet tooth. Where s the dessert? A: For the next 21-days we will avoid excess sugar. However, fruit + almond butter or peanut butter is a great dessert alternative. You could also have a protein shake, which is basically a healthy milkshake! Q: Can I use any alternative sweeteners? A: We suggest sticking to natural sweeteners like honey and maple syrup in small quantities. Many people ask if they can use Stevia, Truvia or other alternative sweeteners. Stevia comes from plants, but is 200 times sweeter than sugar, which can lead to on-going or increased cravings for sweets. We suggest avoiding these for the next 21-days, or use very small amounts if you can t live without them! Q: I m a beginner. I need some modifications to the exercises! A: If you are a beginner please don t hesitate to reach out if you have any questions. You can reach us at: support@hiitburn.com

16 The Workouts The workouts in this plan will be simple, yet incredibly effective. Here s a basic outline of what your training will look like: 1) Try to walk at least 30 minutes a day. 2) Three to five days per week, you may choose one of the HIIT workouts provided in the following section. The HIIT workouts are written out in the following section and you can also see the 21-Day Rapid Fat Loss Exercise Videos on the download page to follow along. 3) If you want, you may add in weight training 3 days per week. Remember, the harder you push in your workouts, the better results you will see! Do not miss a workout, and push hard on every rep and set. All of the workouts will be provided in the next section. For video exercises descriptions, you can visit: à

17 WORKOUT #1 Circuit 1: Legs And Cardio Complete 40 seconds on, 20 seconds off of the following exercises. Repeat 1 time for a total of 2 rounds. (6 minutes in total) Off the Ground Pushups: 40-seconds Rest 20-seconds Alternating Reverse Lunges: 40-seconds Rest 20-seconds Burpees (no pushup): 40-seconds Rest 20-seconds and move back to the top Circuit 2: Cardio & Abs Complete 30-seconds on, 30-seconds rest on the exercises below for 2 total rounds V-Ups: 30-seconds Rest 30-seconds Burpees: 30-seconds Rest 30-seconds Russian Twist: 30-seconds Rest 30-seconds Sit Throughs: 30-seconds Rest 30-seconds and move back to the top

18 WORKOUT #2 Circuit #1 - Leg Crusher Complete the workout as follows. Rest only where it says to rest. Start: 2-minutes of Punisher Squats: Rest 60-seconds Then complete 20-seconds on, 10- seconds rest on the 3 exercises below for 2 rounds: Circuit 2 - Total Body Blaster #1 Complete 20 seconds on, 10 seconds rest for each exercise. Repeat circuit 2x for a total of three rounds. Reach-Back Pushup: 20 seconds 10-second Rest Cross Body Mountain Climber: 20 seconds 10-second Rest In-N-Outs: 20 seconds 10-second Rest Burpees: 20 seconds 10-second Rest Repeat circuit 2 times for a total of three rounds. Squat Jumps: 20-seconds Alternating Front Lunges: 20-seconds Glute Hold: 20-seconds then move back to the top (2 total rounds) After the 2-rounds Immediately move into 1 more minute of Punisher Squats:

19 WORKOUT #3 Circuit #1 - Arms Burner Complete 10-reps on each exercise then rest 10-seconds in between. Complete in this fashion until you ve completed 3 rounds (90 total pushups) Reach Through Pushups: 10 reps (total) T-Pushups: 10 reps (total) Outside Mountain Climber + Pushup: 10 reps Circuit #2 - Straight Up Abs Complete the circuit as follows: 30 sec: Outside Mountain Climbers 30 sec: Russian Twist Rest 30 sec. 30 sec: Dolphin Planks + Spiderman Climb 30 sec: Standing Reach 30 sec: Ab Pulsar + Toe Touch Rest 30 sec. and complete 3 total rounds. then move back to the top

20 WORKOUT #4 Circuit #1 - Abs, Arms, and Legs Punisher Workout! You will be completing Punisher Squats, Punisher Pushups, Punisher Abs and Punisher Cardio all in a row, for a dense 4- minute workout. "Punisher" means 20 seconds of an exercise followed by a hold. Complete 20 seconds on, 10 seconds hold for each exercise, and repeat each exercise one time (total of one minute). Then move on to the next exercise without rest in-between. Bodyweight Squats: 20 seconds Bodyweight Squats: 20 seconds Squat Hold: 10-second Pushups: 20 seconds Pushup Hold: 10-seconds Pushups: 20 seconds Pushup Hold: 10-seconds In-N-Outs (hands on the ground): 20 seconds V-Up Hold: 10 seconds In-N-Outs (hands on the ground): 20 seconds V-Up Hold: 10 seconds Burpees: 20 seconds Jumping Jacks: 10 seconds Burpees: 20 seconds Jumping Jacks: 10 seconds Circuit #2 - Total Body Blaster #2 Perform 20-seconds on with a 10-second rest in between for a total of 2 rounds (6-minutes) Squat To Squat Jump: 20-seconds Outside Mountain Climbers: 20- seconds V-Ups: 20-seconds Sit Throughs: 20-seconds then move back to the top

21 WORKOUT #5 Circuit #1 - Leg Crusher Complete the workout as follows. Rest only where it says to rest. Start: 2-minutes of Punisher Squats: Rest 60-seconds Then complete 20- seconds on, 10-seconds rest on the 3 exercises below for 2 rounds: Squat Jumps: 20-seconds Alternating Front Lunges: 20-seconds Glute Hold: 20-seconds then move back to the top (2 total rounds) Circuit #2 - Cardio Finisher Complete each exercise below in the 20 seconds on 10 seconds rest fashion and do THREE rounds of each before moving to the next. For example, do 3 rounds on the mountain climbers THEN move to the jump lunges. Complete in this fashion for all exercises Mountain Climbers: 20 seconds on, 10 seconds rest: X3 Jump Lunges: 20 seconds on, 10 seconds rest: X3 In-n-Outs: 20 seconds on, 10 seconds rest: X3 Burpees: 20 seconds on, 10 seconds rest: X3 After the 2-rounds Immediately move into 1 more minute of Punisher Squats:

22 WORKOUT #6 Circuit #1 - Arms Burner Complete 10-reps on each exercise then rest 10-seconds in between. Complete in this fashion until you ve completed 3 rounds (90 total pushups) Reach Through Pushups: 10 reps (total) T-Pushups: 10 reps (total) Circuit #2 - Straight Up Abs Complete the circuit as follows: 30 sec: Outside Mountain Climbers 30 sec: Russian Twist Rest 30 sec. 30 sec: Dolphin Planks + Spiderman Climb 30 sec: Standing Reach 30 sec: Ab Pulsar + Toe Touch Rest 30 sec. and complete 3 total rounds. Outside Mountain Climber + Pushup: 10 reps then move back to the top

23 WORKOUT #7 Circuit #1 - Abs, Arms, and Legs Punisher Workout! You will be completing Punisher Squats, Punisher Pushups, Punisher Abs and Punisher Cardio all in a row, for a dense 4- minute workout. "Punisher" means 20 seconds of an exercise followed by a hold. Complete 20 seconds on, 10 seconds hold for each exercise, and repeat each exercise one time (total of one minute). Then move on to the next exercise without rest in-between. Bodyweight Squats: 20 seconds Bodyweight Squats: 20 seconds Squat Hold: 10-second Pushups: 20 seconds Pushup Hold: 10-seconds Pushups: 20 seconds Pushup Hold: 10-seconds In-N-Outs (hands on the ground): 20 seconds V-Up Hold: 10 seconds In-N-Outs (hands on the ground): 20 seconds V-Up Hold: 10 seconds Burpees: 20 seconds Jumping Jacks: 10 seconds Burpees: 20 seconds Jumping Jacks: 10 seconds Circuit #2 - Cardio Finisher Complete each exercise below in the 20 seconds on 10 seconds rest fashion and do THREE rounds of each before moving to the next. For example, do 3 rounds on the mountain climbers THEN move to the jump lunges. Complete in this fashion for all exercises Mountain Climbers: 20 seconds on, 10 seconds rest: X3 Jump Lunges: 20 seconds on, 10 seconds rest: X3 In-n-Outs: 20 seconds on, 10 seconds rest: X3 Burpees: 20 seconds on, 10 seconds rest: X3

24 WORKOUT #8 Circuit 1 - Legs And Cardio Complete 40 seconds on, 20 seconds off of the following exercises. Repeat 1 time for a total of 2 rounds. (6 minutes in total) Off the Ground Pushups: 40-seconds Rest 20-seconds Alternating Reverse Lunges: 40- seconds Rest 20-seconds Burpees (no pushup): 40-seconds Rest 20-seconds and move back to the top Circuit 2 - Total Body Blaster #1 Complete 20 seconds on, 10 seconds rest for each exercise. Repeat circuit 2x for a total of three rounds. Reach-Back Pushup: 20 seconds 10-second Rest Cross Body Mountain Climber: 20 seconds 10-second Rest In-N-Outs: 20 seconds 10-second Rest Burpees: 20 seconds 10-second Rest Repeat circuit 2 times for a total of three rounds. Circuit #3 - Total Body Blaster #2 Perform 20-seconds on with a 10-second rest in between for a total of 2 rounds (6- minutes) Squat To Squat Jump: 20-seconds Outside Mountain Climbers: 20- seconds V-Ups: 20-seconds Sit Throughs: 20-seconds then move back to the top

25 WORKOUT #9 Circuit #1 - Leg Crusher Complete the workout as follows. Rest only where it says to rest. Start: 2-minutes of Punisher Squats: Rest 60-seconds Then complete 20- seconds on, 10-seconds rest on the 3 exercises below for 2 rounds: Squat Jumps: 20-seconds Alternating Front Lunges: 20-seconds Glute Hold: 20-seconds then move back to the top (2 total rounds) After the 2-rounds Immediately move into 1 more minute of Punisher Squats: Circuit #1 - Arms Burner Complete 10-reps on each exercise then rest 10-seconds in between. Complete in this fashion until you ve completed 3 rounds (90 total pushups) Reach Through Pushups: 10 reps (total) T-Pushups: 10 reps (total) Outside Mountain Climber + Pushup: 10 reps then move back to the Circuit #3 - Straight Up Abs top Complete the circuit as follows: 30 sec: Outside Mountain Climbers 30 sec: Russian Twist Rest 30 sec. 30 sec: Dolphin Planks + Spiderman Climb 30 sec: Standing Reach 30 sec: Ab Pulsar + Toe Touch Rest 30 sec. and complete 3 total rounds.

26 THE END! Thanks for joining us for The Accelerator Cycle! We want to hear about your incredible results. Get in touch with us to tell us about your experience. Feel free to us at: Or Can t wait to stay in touch! -Dennis and Kelsey Heenan Like us on Facebook! And find us on

JANUARY 2018 CHALLENGE

NUTRITION JANUARY 2018 CHALLENGE Copyright 2017 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as