If you look around, you can see that the health and fitness industry is full of companies who promise you quick weight loss or the proven plan hoping to part you from your hard earned money. The truth is, most of these are worth-less and you aren't going to see results. The best results don't come from a drink or a pill; most of the results that you see from these is because the placebo effect and people are willing to work harder on their diet and exer-cise program when taking the pill rather than how great the pill works. Diet and exercise are the foolproof ways for you to lose weight. It does not matter what your best friend has used, when you eat the right foods and exercise hard enough, you are go-ing to get results. And it is not all about count-ing calories, although this is very important. You need to pick out the right types of food. A bag of M&M's will have about the same calo-ries as two apples, but which one do you think your body will react to the best? This program is the best one no matter what your weight loss or bulking up goals may be.

It is a proven plan that is easy to follow, but it is going to take some hard work to keep up. But this is what you need to get results. Walking at a slow pace may be a good way to get yourself started if you have never worked out in the past, but if you really want to see results, you need to push your body to the limits and the program outlined in this book is really success-ful at helping you out. Don't be scared about the intensity of this pro-gram. You can go at your own speed and even as a beginner, you will quickly catch on and see some amazing results. After just a few weeks, you will feel stronger, see more lean muscle in your body, and even see some amazing weight loss. Just follow the program outlined and go through each phase and the results are yours. In this guidebook, you will get all the workouts that you need to keep busy and see results in just 12 weeks.

In addition, we will spend some time talking about stretching, how to get the proper nutrition, and some tips to stay safe while working out. This is an intense program, but it is meant to give you results. In just a few weeks, you will feel stronger and will start bragging about how great you look.