Slim in 7 Days PDF eBook Download

1

This is Not a Review Or a Free Report!

This document is a ”leaked pages (page 1-15)” of John Barban's Venus Factor: Slim in 7 program, so that you know THE FACTS and THE TRUTH of what you will get if you decide to make a purchase. If after reading this document, you feel that the whole information within the complete package of Venus Factor is suitable for you and helpful to achieve your goals... Click here to get the whole programs inside Venus Factor. (or use the download button on the last page of this document)

Table of Contents Introduction............................................................................................................................................................5 Water Manipulation..........................................................................................................................................7 Water Loading...................................................................................................................................................8 Carbs..................................................................................................................................................................9 Protein...............................................................................................................................................................9 Calories............................................................................................................................................................10 Meal Timing.....................................................................................................................................................10 Exercise............................................................................................................................................................10 The Slim in 7 Protocol - Day 1..........................................................................................................................11 The Slim in 7 Protocol - Day 2..........................................................................................................................13 The Slim in 7 Protocol - Day 3..........................................................................................................................14 The Slim in 7 Protocol - Day 4..........................................................................................................................16 The Slim in 7 Protocol - Day 5..........................................................................................................................17 The Slim in 7 Protocol - Day 6..........................................................................................................................19 The Slim in 7 Protocol - Day 7..........................................................................................................................20 Posing................................................................................................................................................................... 23 Preparing for your contest photo shoot – Posing practice...............................................................................23 Gather up photo examples..............................................................................................................................23 Plan your poses – by Naomi Sandoval.............................................................................................................24 Practice with a camera....................................................................................................................................25 Change up the lighting for your posing practice..............................................................................................26 Try different facial expressions........................................................................................................................27 Try different stances........................................................................................................................................28 The back view pose..........................................................................................................................................29

Enjoy your own progress, your own physique, and have fun!..............................................................30 Do not compare yourself to others.......................................................................................................30 Photography and Lighting..........................................................................................................................31 Using a professional photographer – by Liss Graham...........................................................................33 More on using a professional photographer – by Jenny Weaks............................................................34 Photography – by Carla Mar Hill...........................................................................................................36 “The Aztec Venus” used a professional photographer – by Barbara Highland......................................38 Lighting at home........................................................................................................................................39 Taking pictures at home – by Sheila Kibe..............................................................................................40 Taking pictures at home – by Rhonda Inabnit.......................................................................................43 Taking pictures at home – by Naomi Sandoval.....................................................................................44 Sometimes you get “surprise” pictures.................................................................................................46 The most important factor is still the months and weeks of hard work................................................47 Indoor scene setup at home.................................................................................................................48 Outside pictures...................................................................................................................................49 Make sure you got what you wanted....................................................................................................50 Don’t forget to have fun!......................................................................................................................50 Everything Else...........................................................................................................................................51 Bikini and shoes....................................................................................................................................51 Bikini:....................................................................................................................................................52 Shoes:...................................................................................................................................................53 Tan........................................................................................................................................................53 Makeup.................................................................................................................................................54 Nails and eyebrows...............................................................................................................................55 Teeth whitening....................................................................................................................................55 Hair.......................................................................................................................................................55 “Final Week” Strategies ............................................................................................................................56

3

Water Load and Water Depletion.........................................................................................................56 Water load............................................................................................................................................57 Muscle cramps......................................................................................................................................57 Diet.......................................................................................................................................................58 Sodium and depletion workout............................................................................................................58 Practice, practice, practice....................................................................................................................58 Process and select your final photos....................................................................................................60 An unusual and highly structured week................................................................................................60

4

Introduction You’ve probably heard some form of the phrase “nobody gets in shape in one day”...and that is true. Going on a one-day diet isn’t really going to get you anywhere...BUT doing something very targeted and specific for seven days can have a dramatic impact on the look and condition of your body. This manual is a specific step by step protocol for exactly 7 days for the purpose of dropping a significant amount of weight, tightening up the way you look, and getting prepped for a special occasion (where there is likely going to be photos taken!) To be clear this is a full 7 day protocol meaning it is preparing you for an event on the morning/day of the 8th day. This is a variation (less extreme) of the type of protocol fitness competitors will use to get ready for a show and present their best condition. Now if you think this is going to make you look ‘ripped’ or too masculine, fear not. Most high level fitness competitors take it much more seriously and farther than I am going to show you here...in other words, they incorporate the use of various pharmaceutical agents to achieve rather unsustainable and extreme conditioning. This program is not as intense as a pro fitness model program. There are no drugs involved, and nothing to be scared of...just a little hard work and structure for a seven day period to arrive in a much tighter and lighter condition. In fact this could even be used as a way to kick start a diet if you want. To be clear, this is not meant as a long term strategy and I suggest you only use this protocol no more than once every 3 months. The Slim in 7 protocol itself will be broken down into seven days and what you need to do each day to arrive at your event in the best possible condition on the morning of the 8th day. So to be

5

clear when you are planning to use this protocol be aware that it is outlined for a full seven days leading up to your event/photoshoot on the 8th day. It’s a much stricter protocol than the regular Venus Factor program because it’s meant to be an intense short term strategy for dropping up to 10lbs in one week. Let’s face it, 10lbs of weight loss in one week is pretty extreme so the protocol to get there is also going to be pretty extreme. At this point I want to make it clear that there is no way of knowing exactly how much weight you can lose in 7 days, and there is no way of knowing exactly how much smaller your waist and measurements can get. Some women have dropped up to 10lbs and 3 dress sizes in 7 days, other have done half of this. The factors that determine how much change you will see are as follows: •

How tall you are

•

How close you are to your golden Venus Index numbers

•

How long you’ve been exercising for before this protocol (if at all)

•

What your current diet is

•

How strictly you adhere to the protocol

•

Your genetic predisposition for holding water

•

Where you are in your hormonal cycle

•

Use of hormone replacement therapy (estrogen, progesterone etc)

As you can see there are many factors that go into your specific response to the protocol which is why I cannot say for certain how it will affect you. What I can say is that you’ll be much lighter, tighter and leaner by the end of the seven days no matter what...how much you will change you will only know once you arrive at day seven.

6

The amount you change can be different each time you do the protocol so if you try it more than once I suggest you keep track of what happens each time so you get to a better understanding of how your body responds. The major factors you’re going to be manipulating during the seven days are as follows: •

Water

•

Carbs

•

Protein

•

Calories

•

Exercise

We’ll take some time now to explain the importance of each and how you will be changing each throughout the seven days. When you get to the protocol itself later in this manual you will find specific instructions for each of these factors.

Water Manipulation Approximately 60-70% of your body is made up of water. It’s inside and around every cell of your body including your blood. It fluctuates daily based on what you’ve eaten and how much activity and exercise you have done. It also fluctuates based on where you are within your hormonal cycle. As you may already be aware, body water plays a significant role in determining your moment to moment look. The goal of this program is to reduce your total body water content in order to tighten up your butt, hips, thighs, arms, and stomach and give you a toned look very quickly. The specific way we will be reducing your body water is by doing a water load followed by a water cut.

7

Water Loading Water loading consists of drinking double or triple the amount of water you are currently drinking in order to get your body accustomed to drinking higher water volumes. Your body regulates how much water it is holding based on how much you are drinking. When you start to drink more water your body adjusts it’s ability to get rid of water to keep you in balance. The trick is that it takes your body a few days to get fully adjusted to the new higher water volume by ramping up your natural diuretic hormones. Basically you’re going to temporarily increase your volume of water in order to trick your body into thinking this is your new normal level of water intake. In response to this your body will upregulate water excretion in an effort to bring you back to water balance. Once your body has upregulated it’s water excretion rate you will then cut out water completely for a short period of time 12-24 hours on the 7th day of the protocol. During this water depletion state your body will still be in a high water excretion mode because it’s still expecting you to be drinking a lot of water. The end result is a dramatic reducing in total body water and thus total body weight. This manipulation can take inches off of your waist hips, stomach and thighs and give your legs and arms a tight and toned look. This is one of the major tricks fitness competitors use to get in shape for a show and for photoshoots. In fact most fitness models on the cover of magazines are in a water depleted state just like the one I have just described above. If you’ve always wanted to know how they get to look so lean and tight...well this is it! Your specific water intake for each day of the system will be outlined in the slim in 7 protocol section. Just follow exactly what it says. WARNING: You will be going to the bathroom a lot! All day, and all night. It’s a bit annoying, but it’s part of how the system works. This is also why you don’t want to be doing this protocol more than once every 3 months.

8

Carbs In order to get your leanest look and to drop a lot of weight fast you also have to get your carbs in control. In fact your choice of carbs and how much carbs you eat will play a big role in helping you cut your body water because carbohydrates cause your body to store a lot of water. For every gram of glycogen (stored carbs) your body stores, you need to store 2 grams of water. This means every time you eat carbs your body will store twice as much water as the carbs you’ve eaten. This 2-1 effect of water-carbs is why we can feel so bloated and seem to literally puff up after a big carbohydrate meal. You will be changing the type of carbs you eat throughout the protocol and when you eat them to reduce the amount of carb and water storage you are experiencing. Towards the end of the 7 days your carbs will be very low. Fitness competitors do this for weeks on end but I think that is far too extreme. In this protocol you will only be carb depleted for the final 24 hours. You will gradually reduce sugar, and starchy carbs, then fruits, and veggies, and in the final 24 hours you will not have any carbs at all. Specific carb counts for each day will be outlined in the protocol.

Protein During the seven days you will be focusing much of your eating attention on reducing carbs, but you will also be increasing your protein intake at the same time. This is because protein is less likely to be stored as fat, it also causes less water retention and it does a good job of satisfying hunger when you don’t get to eat much fat. Protein will also help with recovery from each of the workouts. Your specific daily protein requirement will be outlined in the protocol.

9

Calories The total amount of calories you eat will also have an impact on the way your body looks and how much water you’re holding as well as fat. This protocol is meant for a rapid change in your body by manipulating water storage and carbohydrate storage but you’ll likely also drop a couple pounds of fat along the way too! (that’s a pretty good deal!) You’ll start the week eating at maintenance and gradually drop your calories throughout the week. This will serve to reduce the total amount carbs you’re storing while putting you into a fat burning state for the entire week. By day seven you’ll be in full fat burn, water deplete and carb deplete mode. In other words, it’ll be the leanest and tightest you can look within 7 days. You will find specific daily calorie instructions in the protocol.

Meal Timing Meal timing will change throughout the week and become stricter towards the end of the week. Your specific timing will be outlined in the protocol.

Exercise The final part of this protocol is the exercise component. In order to maximize the effect and look of the water, carb, and calorie protocols you need to follow a balanced whole body exercise protocol. The exercise routine is structured to work your entire body for a balanced look and tighten your whole body in preparation for the seventh day. This also serves to help your body efficiently expel water as well as accelerate the fat burning process. This workout isn’t to build muscle, or get you ready for a marathon, it’s for a balanced tightening look and for reducing water and fat. The workouts themselves are done in a triple circuit fashion that hit all the muscles groups of your upper body, lower body and core. They’re pretty intense, but what else did you expect in a program designed to drop 10lbs in a week! Your specific exercise routine for each day will be outlined in the protocol. 10

The Slim in 7 Protocol - Day 1 WATER: Drink an extra 2 liters of water today. The simplest way to do this is by filling up a 2 liter water bottle with water and drink it throughout the day until it’s empty. This is extra water in addition to the regular coffee, tea, soft drinks and water you would normally consume with meals or during a workout.

CALORIES: Your calorie intake today will be the ‘maintenance’ calorie number the venus factor virtual nutritionist gives you when you enter your data. 50% of your calories should come from carbs, and approximately 25% from protein and 25% from fat.

CARBS: There are no carb restrictions today. This is the only day of the week when you can still have sugar and complex carbohydrates such as pasta, rice and other major grains.

PROTEIN: Protein sources are your choice including all forms of meat, pork, dairy, poultry, fish, eggs, and supplemental protein powder.

11

Mini Circui rcuit 3 Exercise Reps One Arm Row 10 T-Bend 10 Stability Ball Roll Out 12 Rest 60 seconds Complete 4 sets of this circuit. Rest 2 minutes then begin Mini Circuit 4

Mini Circui rcuit 4 Exercise Reps Lateral Raises 10 Bowler Squat 12 Stability Ball Curl Up 12 Rest 60 seconds Complete 4 sets of this circuit.

12

Venus Factor Slim in 7

Mini Circui rcuit 2 Exercise Reps Dumbbell shoulder press 10 Reverse Lunge 10 Plank 30 second hold Rest 60 seconds Complete 4 sets of this circuit. Rest 2 minutes then begin Mini Circuit 3

Day 1 Workout

Mini Circui rcuit 1 Exercise Reps Push ups 10 Bowler Squat 15 Upright Row 10 Rest 60 seconds Complete 4 sets of this circuit. Rest 2 minutes then begin Mini Circuit 2

The Slim in 7 Protocol - Day 2 WATER: Increase water to 2.5 liters per day in addition to your normal fluid consumption.

CALORIES: Consume 80% of your maintenance number. The key here is to drop all of the calories from your total carb content. For example if you were eating 200 grams of carbs on day 1, then you would eat 160 grams of carbs today. Protein and fat stay at 25% each for the remainder of your daily calories after carbs. Carbs stay as 50% of total calories, the only difference is total calories are 20% lower, and all of that reducing comes from your carbs.

CARBS: Today you will cut out sugar, however complex carbs such as pasta, and grains can stay. Oats and whole grains can also remain as part of your carbohydrate foods. If you’re not already hitting 25 grams of fiber, today you will also aim to consume 25 grams of fiber from your carbohydrate sources. At this point oats, whole grains, vegetables and fruit are still ok.

PROTEIN: Protein sources remain the same as day 1, your choice of meat, pork, fish, dairy, poultry, eggs, or supplemental protein powders.

EXERCISE: 90 minutes low intensity cardio, your choice of walking, bike, elliptical or comparable machine. Note: this must be LOW intensity, which means keeping your heart rate between 120-140 beats per minute.

13

The Slim in 7 Protocol - Day 3 WATER: Increase water to 3 liters per day in addition to regular water consumption.

CALORIES: Consume 75% of your maintenance number. All of this decrease will come from the carbohydrate content of your diet. Carbs should still represent 50% of your calories, with protein being 25% and fat 25%.

CARBS: Today you will also eliminate fruit from your carbohydrate selections. Whole grains, and complex carbs such as rice, whole wheat pasta, potatoes, and sweet potatoes are still ok. Target 25 grams of fiber from your carbohydrate choices.

PROTEIN: Protein sources are your choice including all forms of meat, pork, poultry, fish, and supplements. Dairy sources such as yogurt, milk, or cheese is no longer an option.

14

Circui rcuit 3 Exercise Bent Dumbbell Row Squat & Swing

Reps 10 12

Plank 30 second hold Rest 60 seconds Complete 4 sets of this circuit. Rest 2 minutes then begin Mini Circuit 4

Circui rcuit 4 Exercise Reps Step up & Press 10 Upright Row 10 Stiff Leg Deadlift 10 Rest 60 seconds Complete 4 sets of this circuit.

15

Venus Factor Slim in 7

Circui rcuit 2 Exercise Reps Double Raise 10 Curtsy Lunge 10 Alternate Dumbbell Press 10 Rest 60 seconds Complete 4 sets of this circuit. Rest 2 minutes then begin Mini Circuit 3

Day 3 Workout

Mini Circui rcuit 1 Exercise Reps Push ups 10 Bulgarian Split Squat 20 Curl & Press 10 Rest 60 seconds Complete 4 sets of this circuit. Rest 2 minutes then begin Mini Circuit 2

click “Download Now” button below to

Get VENUS FACTOR Complete Package for $47