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30 Days ~ Turn Your Body into A Fat Burning Machine by Dr Jeffrey

Welcome to the Programme

Welcome by Dr Jeffrey - Please Watch and Read the Notes (0:53)
The 30 Days Transformation Explanation (1:44)

TASK 2: WORKOUT Routine

IMPT - Designing Your Work Out Routine (6:30)
Suggested Upper Body Workouts (Beginners to Advanced) (4:09)
Suggested Core Workouts for Beginners (1:58)
Suggested Lower Body Workout for Beginners (1:56)
Sample: 30 min Home Workout (Level 2) (30:19)
Stretch - Pigeon (0:17)
Stretch - Child's Pose (0:18)
Stretch - Seated Spinal Twist (0:26)
Upper - Push up and wide arm push up variants
Upper - Chin up variants
Upper - Thumb Arm Figure 8's (0:28)
Upper - Pilates Boxing (0:12)
Upper - Triceps Dip (0:21)
Upper - Upper Dog (0:18)
Core - Crunches and Hip Raises
Core - Worm Walk and Mountain climber
Core - Back exercise variants
Core (Back/ Shoulders) Dolphin Planks (0:20)
Core - Ab wheel exercise variants
Core - Mountain Climbers (0:17)
Core - Bicycle (0:48)
Core - Side Lifts (0:42)
Core - Boat Pose (0:39)
Core - Cross Crawl (0:16)
Lower - Speed Rope
Lower - Squats variants
Lower - Diagonal Butt Buster (0:26)
Lower - Cheerleader (0:22)
Lower - V Lunger Switch (0:26)
Lower X Jack Jumps (0:21)
Lower - Glute Toner (0:24)

TASK 1: Ultra Fine Habits (Calorie Leaking Habits)

What are Calorie Leaking Habits?
Habit 1: Carry a 1 Litre Bottle Around
Habit 2: Use the Further Washroom
Habit 3: Choose a Further Parking Lot
Habit 4: Take Stairs Whenever You Can
Habit 5: Use the Grocery Basket instead of Trolley
Habit 6: Get down 1 Stop earlier
Habit 7: Drink Water BEFORE every meal
Habit 8: Be Out STANDING at Work
Habit 9: Sit on Stability Ball at Work
Habit 10: Set an Hourly Alarm for a 2 min walk
Habit 11: Do Chores More Frequently
Habit 12: 1 Leg Dishes
Habit 13: Speed Up Your Pace of Walking
Habit 14: Coffee BLACK... Lesser Sugar Perhaps
Habit 15: Wear Jeans/ Denim
Habit 16: Shower Before Bed
Habit 17: Smell Fruits
Habit 18: Fantasize Eating Candies
Habit 19: Pregame Your Meal
Habit 20: Drink low fat organic chocolate milk
Habit 21: Go Nuts
Habit 22: Take Fish Oil
Habit 23: Add Chia Seeds
Habit 24: Sleep Cool
Habit 25: Toast your bread
Habit 26: Eat Mindfully
Habit 27: Watch Comedy
Habit 28: Take a nap/ sleep well
Habit 29: Eat more protein
Habit 30: Take smaller bites and chew
Day 1 Living Room Renovation
Day 2 Bedroom Renovation
Day 3 Bathroom
Day 4 Pantry
Day 5- Fridge and Kitchen
Day 6- Wardrobe
Day 7- Home Workout

TASK 2 BONUS: FULL BODY WORKOUT FOR BUSY PEOPLE

Workout for Busy People
Full Body Workout Set 1
Full Body Workout Set 2
Full Body Workout Set 3
Full Body Workout Set 4
Full Body Workout Set 5

TASK 3: Low Carbs Diet

Welcome to the Diet Section! (0:56)
Introduction to Ketogenic 101 (1:58)
What is Ketogenic Diet? (2:23)
Benefits of Ketogenic Diet (6:56)
How Keto can Prevent Cancer (4:25)
Keto Diet and Epilepsy (3:04)
Keto Diet and Blood Pressure (2:55)
Keto Weight Loss (8:24)
Getting Started on Keto (7:10)
What to Eat on Keto Diet? (7:03)
Keto Recipes (14:35)
Conclusion (3:55)

TASK 3 BONUS RECIPES: Keto Recipes (Low Carbs Recipes)

The No P.h.D System Theory by Dr Jeffrey

Introduction (8:46)
Health and Fitness Crisis: Let’s Solve It Together! (11:45)
Evolution of the Acronym-based Ultrafine System (10:17)
S.E.T.U.P.S.- Preparation (12:21)
Questionnaire
H.O.W.-- change how we eat (7:05)
R.E.N.O.V.A.T.E.-- what we eat (15:48)
Sticking to RENVOVATE (9:57)
Questionnaire
W.A.S.S. -- add aerobic exercise into your day (9:53)
S.M.A.R.T. HIIT-- (High Intensity Interval Training) 150min/wk (12:08)
HIIT Perspectives, Benefits, and Progress to the Six Pack (8:24)
Questionnaire
Suggestions on How to Start (13:24)
Questionnaire

Habit 16: Shower Before Bed

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