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ATTENTION: DO YOU WANT 50 UNIQUE HOME WORKOUTS USING SCIENTIFICALLY PROVEN TECHNIQUES TO HELP YOU TURBO CHARGE YOUR CELLS’ ENGINE, KNOWN AS THE MITOCHONDRIA, AND SHRED STUBBORN BODY FAT?

FINALLY,
A HOME WORKOUT FORMULA

THAT PROVIDES RAPID FAT LOSS IN 20 MINUTES FLAT

WITHOUT THE NEED FOR A GYM

WORLD LEADING SPORTS SCIENTIST & CELEB TRAINER CREATES

A SECRET HOME WORKOUT FORMULA USED BY MOVIE STARS AND BIKINI MODELS 
TO DOUBLE OR EVEN TRIPLE FAT LOSS
VERSUS REGULAR WORKOUT PLANS

AS FEATURED IN

STRUGGLING TO SHRED STUBBORN BODYFAT OR LOSE WEIGHT

WITHOUT LONG GYM SESSIONS OR RESTRICTED DIETING?

STRUGGLING TO SHRED STUBBORN BODYFAT OR LOSE WEIGHT WITHOUT LONG GYM SESSIONS OR RESTRICTED DIETING?

Fear not, despite what others may try to tell you, there IS a sustainable, enjoyable and fast solution that can provide rapid results from your own HOME.

It’s a big promise I know, but, as one of the World’s Leading Sport scientists and Celebrity Trainers with over 500,000 supporters and members I do nothing BUT deliver amazing results, all proven by research.

In my Famous Mitochondria Matrix Home Workout Solution you will get highly advanced and scientifically proven home workouts that actually provide an intense and full body routine to burn stubborn body fat.

Unlike most home workouts that are designed by recreational or basic personal trainers and fitness fanatics, these workouts take the latest scientific data and training principles and then tailor them to routines you can perform in only 30 minutes in your own HOME.

But, I must be clear…

These workouts are NOT going to include stupid exercises that don’t work the muscles or body under intense stress or load. To get rapid results and switch your body’s engine into overdrive it will take hard work, intensity and attention to detail.

If you want a simple home workout of squats, planks and sidekicks just head to YouTube, as this is NOT for you.

However, if you are SERIOUS about your health, body, goals and fitness and demand the best possible workouts that actually have scientific backing and are proven to provide results this IS for YOU.

Here’s how and why my Famous Mitochondria Matrix Home Workout Solution turns up your metabolism and provides far greater results than any other basic home workout you would find online, on social media or YouTube.

ADVANCED TECHNIQUES & RESEARCH UNIQUE TO MY FAMOUS

MITOCHONDRIA MATRIX

HOME WORKOUT SOLUTION

PUT YOUR CELLS’ ENGINE INTO OVERDRIVE WITH

MITOCHONDRIA MATRIX

HOME WORKOUT SOLUTION

In order to understand why the Mitochondria Matrix Home Workout Solution is so successful and like nothing else available, you must get a basic understanding of what the Mitochondria is, how it works and its role within the human body and metabolism.

In short, the Mitochondria is our cells’ engine – just like a car, this engine provides fuel to make the machine (i.e. our body) run.

The Mitochondria is responsible for turning all the food we eat and the stored fuel (i.e. body fat) into useable fuel by our body, known as Adosein Triphosphate (ATP). ATP is like gasoline in our car – without it, we don’t run or even exist.

By utilizing these advanced workout methods, we can place our Mitochondria in overdrive, making it burn more fuel (i.e. food or body fat).

Look at it this way, a Ferrari or Lamborghini burns through gasoline at a much faster rate than a Prius or standard car. This is our exact goal with the Mitochondria Matrix Home Workout Solution.

We are going to take your current metabolism and Mitochondria that runs like a Prius or basic family car and turn it into a Ferrari.

What happens when we do this?

Well, there are several KEY and exciting alterations within the body, including:

INCREASED METABOLISM

Just like a Ferrari, you will burn more fuel going from point A to point B which helps you lose MORE weight or eat MORE food and maintain your current bodyfat. This includes walking around the mall, hitting the gym and even sleeping etc. Whatever you do, you will burn MORE calories and fat doing it, ultimately, this is so KEY for long-term adherence and avoid the yo-yo dieting plague.


Your metabolism is exactly like a bank balance and income. If you earn more (i.e. burn more) per day, you have more flexibility in life to enjoy things. However, if your bank balance or income is low, you will get in debt quicker and easier (in this case, gain fat). By using these workouts, you can reverse your metabolism and make it like it was when you were 18, enjoying your diet and food like you SHOULD.

INCREASED NUTRIENT PARTITION

Ever wonder why some people can eat whatever they like and not gain body fat? Well, they have a more efficient metabolism and ability to partition nutrients.

By turbocharging your Mitochondria we can mimic this, helping you burn more FOOD into FUEL, rather than storing it as excess body fat! Not only is this key for FAT LOSS, it also helps you maintain your weight in the long term, one issue most workouts and fat loss plans fail to help with.

INCREASED FAT BURNING HORMONES

Due to the high intense and metabolic nature of the Mitochondria Matrix Home Workout Solution you will also experience a large increase (up to 1200 % based on the research) in your fat burning hormones.

This means your body will become more efficient at actually mobilizing and burning stored fatty acids in those stubborn areas. Again, most workout plans and fat loss solutions have NO IDEA how to manipulate and target fat burning hormones. However, I’ve studied the research for years and designed unique techniques that can actually help you lose that last 10-20LB of stubborn fat you THOUGHT was impossible to shift!

REDUCED APPETITE

Not only does the Mitochondria Matrix Home Workout Solution provide key cellular and metabolic improvements, it will also help you LOSE more fat by reducing total calorie intake.

It does this by naturally and safely reducing your appetite, without the use of dangerous drugs, supplements or hopeless dieting protocols that are IMPOSSIBLE to maintain!!

Remember, this is built as a LIFESTYLE change you can sustain, short, intense, fun and varied workouts that provide AMAZING results right from your home!

INCREASED FAT LOSS

Of course, all of these unique benefits are irrelevant unless we actually LOSE more body fat. Based on the research and testing these techniques and workouts with 1000s of clients across the world, including Movie stars, Bikini Models, Elite Athletes, and 1000s of other people just getting started and trying to lose some body fat, I can safely and confidently say these techniques are FAR more efficient and faster than basic dieting or exercise protocols you see online.

But don’t just take my word for it. The research has also proven this, with one study showing 31LB weight loss with these advanced methods in just 8 weeks. In another trial, 19 women lost 12% adipose (fat tissue) in just 28 days using one technique included in my Mitochondria Matrix Home Workout Solution.

WHAT’S INCLUDED IN
MITOCHONDRIA HOME WORKOUT SOLUTION

MITOCHONDRIA MATRIX

FULL BODY BLAST

These full body complexes are key for igniting your Mitochondria and metabolism while also burning a TON of calories. Not only will these help you shred stubborn fat, they will also help you Metabolize your carbohydrates better, improving GLUT 4 translocation in the muscle cell and therefore insulin sensitivity. This means you will store less fat from carbs, can utilize them better for performance and have more flexibility in your diet.

MITOCHONDRIA MATRIX

HIIT IGNITERS

My unique HIIT IGNITERS are short, sharp, painful but ridiculously effective. Lasting less than 20 minutes, these scientifically proven HIIT IGNITERS signal your body to release large amounts of fat burning hormones such as Growth Hormone, Ephedrine, and Norepinephrine and boost your metabolism for up to 48 hours (proven in studies). They have also been shown to be 10x more effective than normal cardio. So just 5-10 minutes equals the same as a whole 60 minutes of normal cardio training!

MITOCHONDRIA MATRIX

LEGS AND BUM TONING

While shredding body fat is great, you won’t achieve that strong, sexy and athletic physique without adequate toning and strength work, especially around the key muscle groups such as legs, glutes/butt and your stomach. These LBT Toning workouts provide FAT LOSS, TONING & STRENGTH at the SAME TIME. By using my LBT toning workouts you will get both lean and strong, rather than bulky or ‘thick’.

MITOCHONDRIA MATRIX

SCIENTIFIC BODYWEIGHT BLASTS

The Scientific Bodyweight Blasts cherry pick the BEST bodyweight exercises on the planet that actually meet the required physiological stresses to provide adequate results. Unlike most Instagram or YouTube fitness models that make up random and ineffective exercises, every SINGLE exercise in here has scientific backing and meets the minimum requirements to match the strength curve, joint and force angles, your body’s biomechanics, and provide a stimulus for your body to adapt… all from your own HOME in 30 minute or LESS!

MITOCHONDRIA MATRIX

FLAT AB FIX

The Flat Ab Fix matches the Bodyweight Blast above and actually provides you with PROVEN abdominal and core exercises based on the latest EMG research which measures muscle activation and recruitment. It’s time to ditch the crazy and random ab exercises or sit ups (which actually work the hip flexors) and spend your time and energy on the BEST abdominal and core exercises to get that toned and flat stomach you’ve always wanted!

MITOCHONDRIA MATRIX

BFR HORMONE BOOSTERS

Blood Flow Restriction (BFR) is quickly becoming the next big thing in fitness and sports science. It’s works by slightly reducing the blood flow to the muscle (don’t worry, it’s been proven to be very safe) which causes a large rise in hormones and forces our body to add new muscle tissue in a short period of time. The best part of BFR is its very SIMPLE and QUICK to perform. It takes just 8 – 15 minutes and you only need to perform 3-5 sets per muscle group. Based on the research, these 3-5 sets provide the same benefit as a whole 60 minute weight training workout. For fat loss, BFR has also been shown to be an effective method, especially as it boosts key hormones such as Lactic acid and Growth Hormone, 2 potent fat burners.

MITOCHONDRIA MATRIX

UPPER BODY TIGHT & TONE

The Upper Body Tight & Tone workouts have been specifically designed to give you the finishing touches to your new physique, tightening any loose skin under the arms or around the back and shoulders. These workouts use specific rep schemes and advanced training techniques to ensure you don’t get ‘bulky’ or develop a broad or overly muscular shape. Instead, they focus on tightening those stubborn areas and toning up your arms and upper body for a fit and athletic look!

SOUNDS TOO GOOD TO BE TRUE? HERE’S WHY…

Trust me, I get it.

The internet is FULL of scams, fake promises and ridiculous, unproven techniques that are quite often dangerous, a waste of time and money or simply just don’t work.

I hate them and everyone that promotes them.

While I know this almost sounds too good to be true, bear in mind I am one of the world’s leading sports scientists and transformation experts. I have a masters degree in Exercise & Nutrition Science, I’ve worked as a Human Performance Researcher testing ALL of this in the LAB and I’m trusted by companies such as the NBA, Hollywood Actors, Elite Gold Medalists, Pro Bodybuilders and basically every leading business in the fitness industry such as Bodybuilding.com, Oxygen Magazine, Quest Nutrition, Muscle & Strength, T-Nation, Kaged Muscle, Authority Nutrition and many more.

But wait, that’s not all. I’ve also got over 500,000 members and fans utilizing my unique and advanced knowledge EVERY SINGLE DAY. I’ve built this reputation over a decade of work with thousands of clients and I now spend my time relaying my unique skill set and protocols to millions of people across the world.

I care.

I care about your health, your results, your goals, your quality of life and making a difference in the world.

It’s for this reason I give out ALL of my unique knowledge, protocols and information. I simply want YOU to maximize your hard work, time, effort and results, rather than being tricked into wasting it on famous Instagram or magazine models that actually have no clue, authority, qualifications or education to be teaching others.

But wait, don’t take my word for it. Here’s what other members are saying, also, feel free to browse around my site, my private FB group, my FB Page and even Google me. You will quickly see this is NOT some fad plan or money-making scheme.

It’s a long-term solution, along with PERSONAL support from me so, together, we can finally help you achieve your long-term dream fitness and physique goals.

TAKE 60 SECONDS TO SEE WHAT

1000S OF MEMBERS HAVE TO SAY…

STILL NOT SURE? NO PROBLEM.
HERE’S MY GUARANTEE TO YOU:

MY 100% RESULTS GUARANTEE

As this plan is based on years of advanced scientific testing which has been successfully utilized by 1000s of our members I am 100% confident in you and your results. I understand you’ve likely failed before and followed fad diets or plans that promise the world, but, you must understand this is a totally different ball game due to my scientific/research background and experience with elite athletes, models and Hollywood Celebs.

After all, the US Navy even bought me in to train the hardest and most elite men on the face of the earth... So, because I know the plan works, I offer a Money Back Guarantee if you complete the plan and do not get results. Simple. All you must do is complete the plan, follow my workouts/diet plans and then if you are not happy just email me for a full refund! Don’t worry, we can also stay friends 🙂

HOW TO SIGN UP

PURCHASE AND
DOWNLOAD BELOW

READ THE EBOOKS
AND GUIDES

APPLY FOR RAPID & LONG
LASTING RESULTS

GET STARTED TODAY

AND ALSO SNATCH THIS FREE BONUS

20 AB FRIENDLY RECIPES THAT BOOST YOUR METABOLISM AND HELP YOU BURN BODY FAT

SIMPLE INSTRUCTIONS AND RECIPES, READY IN 30 MINS OR LESS

EVERY INGREDIENT AND MACRO BROKEN DOWN

FULL MACROS AND CALORIES FOR EVERY RECIPE

DOWNLOAD TO YOUR IPHONE, IPAD OR PRINT OFF

SUPER TASTY AND HIGH IN PROTEIN, HELPING YOU BUILD YOUR BOOTY WHILE SHREDDING BELLY FAT

ACCESS TO THE

PRIVATE FB GROUP

Not only will you get my free high protein recipe cookbook you will ALSO get access to me and my private FB group with over 30,000 members. I spend most of my day in there answering 100+ questions and speaking with every member individually. NOWHERE else online will you find this level of personal support from myself, along with motivation, accountability and be able to meet new, like-minded fitness friends every single day!

READY? LET’S GET STARTED NOW!

NORMAL PRICE: $69 USD

TODAY’S ONE TIME PRICE

$19 USD

COPIES REMAINING AT REDUCED PRICE

Price is listed in USD / American, this equates to around £12 British Pounds or $22 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you. You can also pay via Paypal, the most secure payment system in the world.
The MITOCHONDRIA MATRIX HOME WORKOUT SOLUTION is provided instantly in downloadable PDF’s / Ebooks (just like a word document). It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document. All graphs and studies cited above can be backed proven with scientific literature on request.
This price is a one-off fee with absolutely no reoccurring payments. You will get access to every ebook above forever.

FAQ

Yes, thousands of people from all around the world use my plans, including the USA, Canada, Australia, New Zealand, UK, Ireland, Europe, UAE, etc., You will get instant access and can download the files immediately. They can be accessed via your phone or printed off.

None is required; however, I have included a mix of workouts you can do at home, from bodyweight only that requires NO equipment to basic home workouts that use dumbbells, barbells etc. Whatever you have available, you will find workouts suitable for you and your needs.

This depends on the current exchange rate and your currency. You can quickly check this on Google and it will be automatically updated when you purchase it via PayPal or your bank (for free). Here’s an approximation for a few currencies: UK – 13GBP, Canada: $24, AUS: $25.

The files are instantly emailed to you in PDF form, from where you can download them. They are fairly small and normally just take a few seconds. These can then easily be saved on your laptop, phone, tablet etc. If you have technical issues, then myself and my staff provide first class support to help you out.

The files are instantly emailed to you in PDF form, from where you can download them. They are fairly small and normally just take a few seconds. These can then easily be saved on your laptop, phone, tablet etc. If you have technical issues, then myself and my staff provide first class support to help you out.

You can simply email my support team to process the refund. We can also stay friends, no hard feelings here : )

Absolutely, some of the more complex workouts can be great for the gym. If like many, you work out at home on some days and then hit the gym on the other days you will be able to select workouts suitable for both.

No specific diet or supplementation protocols are required or given; however, I have TONS of research and resources that can be accessed for free on the website. I also have other diet plans and 7 day meal plans available if you want to combine it with those. Of course, I encourage you to eat well and have a balanced diet, which will help you maximize results, that’s why I included the FREE Bonus recipe cookbook to help you get started!

It is incredibly safe to buy online, yes, thousands of people have done so and we ensure every safety measurement is in place to protect your bank details and personal data. We do not handle payment ourselves; all payments are processed via PayPal and Stripe, two of the leading payment companies in the world used by most of the world’s biggest companies. You can Google these both to see how safe and well known they are.

I’ve included plenty of references to the research studies below. You can also read a lot more research and science on my website, www.rudymawer.com/blog.

READY? LET’S GET STARTED NOW!

NORMAL PRICE: $69 USD

TODAY’S ONE TIME PRICE

$19 USD

COPIES REMAINING AT REDUCED PRICE

REFERENCES

INCREASED GROWTH
HORMONE
WEST, D. W., & PHILLIPS, S. M. (2010). ANABOLIC PROCESSES IN HUMAN SKELETAL MUSCLE: RESTORING THE IDENTITIES OF GROWTH HORMONE AND TESTOSTERONE. THE PHYSICIAN AND SPORTSMEDICINE, 38(3), 97-104.

M. E. NEVILL, D. J. HOLMYARD, G. M. HALL ET AL., “GROWTH HORMONE RESPONSES TO TREADMILL SPRINTING IN SPRINT- AND ENDURANCE-TRAINED ATHLETES,” EUROPEAN JOURNAL OF APPLIED PHYS- IOLOGY AND OCCUPATIONAL PHYSIOLOGY, VOL. 72,NO. 5-6, PP. 460– 467, 1996

INCREASED METABOLISM 2X
SHIRAEV, T., & BARCLAY, G. (2012). EVIDENCE BASED EXERCISE: CLINICAL BENEFITS OF HIGH INTENSITY INTERVAL TRAINING. AUSTRALIAN FAMILY PHYSICIAN, 41(12), 960.

COSTIGAN, S. A., EATHER, N., PLOTNIKOFF, R. C., TAAFFE, D. R., & LUBANS, D. R. (2015). HIGH-INTENSITY INTERVAL TRAINING FOR IMPROVING HEALTH-RELATED FITNESS IN ADOLESCENTS: A SYSTEMATIC REVIEW AND META-ANALYSIS. BRITISH JOURNAL OF SPORTS MEDICINE, BJSPORTS-2014.

INCREASED FAT LOSS
TREMBLAY, A., SIMONEAU, J. A., & BOUCHARD, C. (1994). IMPACT OF EXERCISE INTENSITY ON BODY FATNESS AND SKELETAL MUSCLE METABOLISM. METABOLISM, 43(7), 814-818.

E. G. TRAPP, D. J. CHISHOLM, J. FREUND, AND S. H. BOUTCHER, “THE EFFECTS OF HIGH-INTENSITY INTERMITTENT EXERCISE TRAINING ON FAT LOSS AND FASTING INSULIN LEVELS OF YOUNG WOMEN,” INTERNATIONAL JOURNAL OF OBESITY, VOL. 32, NO. 4, PP. 684–691, 2008.

S. L. DUNN, EFFECTS OF EXERCISE AND DIETARY INTERVENTION ON METABOLIC SYNDROME MARKERS OF INACTIVE PREMENOPAUSAL WOMEN, DOCTORAL DISSERTATION, UNIVERSITY OF NEW SOUTH WALES, 2009, HTTP://UNSWORKS.UNSW.EDU.AU/VITAL/ACCESS/MANAGER/REPOSI- TORY /UNSWORKS:7345.

*Individual Results may vary, and testimonials are not claimed to represent typical results. All testimonials are real men and/or women, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results. Every person has unique experiences, exercise habits, eating habits, and applies the information in a different way. Thus, the experiences that we share from other people may not reflect the typical users’ experience. However, these results are meant as a showcase of what the best, most motivated users’ have achieved. In addition, you assume certain risks inherent in exercise and nutrition programs by using this system. You should not begin the program if you have a physical condition that makes intense exercise dangerous. In addition, Our Programs require you to follow an eating plan and at times restrict the amount of calories you consume. You should not begin this eating plan if you have physical or psychological issues which make fat loss dangerous. RudyMawer.com / Rudy Mawer's Programs are an educational service that provides general health information. Rudy is not a doctor, and his advice is not a substitute for medical advice. Please consult a physician before beginning any exercise or diet program.
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When I was 39 I worked with a personal trainer for a year to lose weight that had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring workouts round my injuries. Since moving house, I have no longer been able to use my PT and am ‘on my own’.

I signed up to the 90 Day bikini plan as it seemed a comprehensive resource that complemented the style of training and eating I had become accustomed to. This along with the user group gave me the guidance I was missing from my PT who had been encouraging me to increase calories for some time.

The diet plan was the easy to follow and the recipe book provided me with plenty options to mix things up. This was badly needed for me as I had previously fallen into the trap of eating the same things day in and out.

The workouts were perfect for me. I was used to a serious session and felt I got progress with these. Adding in the HIIT workouts meant I could get some more variety on the days I struggled with injury.

6 months in, (not training religously due to injury) and I dropped from 68kg to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great on my trip to USA.

Although these pictures are not great, I can see a huge difference in my face and body! Life can easily get in the way and I have gained a little weight back, but the plan gives me the tools to dip back in and get back to where I want to be easily…

I wouldn’t hesitate to recommend Rudy’s plans. There is something for everyone.

Frances M, 42, Scotland

I’ve been on so many diet and eating plans I have lost count! However, Rudy has created a plan which is so easy to follow! The workouts are easy to understand and flexible and the eating plan doesn’t restrict or cut out foods. Within the first three weeks I lost 15cm from all over my body! I cannot explain how awesome this program is!

Lauren G, Melbourne, Australia.

All I a can say is purchasing 90 day bikini plan is the best thing I have ever done!! Honestly I was very skeptical at first but after reading the manual and understanding how the carb cycling and macros worked I knew this was something I could do. I didn’t have much weight to lose. I mainly wanted to build muscle and get lean, I lost a total of 4 pounds and lost inches off my waist, hips and thigs. I am thrilled with my muscles definition especially in my upper body.

I love the support I received from you and the FB group. Everyone is positive in their remarks. I would recommend it to anyone who wants to get healthy and see results. Thanks you for personally responding to all my group posts and being so supportive.

Nan Johnson

What can I say??? I love 90 Day Bikini plan!!

I am 54 years and I have never seen myself so determined to transform.

All of Rudy’s workout plans are easy to read and understand, delivering rapid results – they work! With the help of Rudy blogs, the support of his group to encourage my fitness goals, and research to find what works best for my body, I am in the best shape of my life!! I am not stopping here.

I will continue to improve, you will see!!

Esthelita F, Texas, USA

Rudy I cannot express or say enough great things about you and your program. Everyone I meet ask me who my trainer is, what program, am I in competition prep etc. …the amount of confidence, support and knowledge you and your program have given me is amazing. Thank you so much! The best part? I keep just getting better/stronger. Thanks again.

Martine R.

Before using this program, I was at a plateau. I was hovering around 160 lbs despite training hard and watching what I ate. The 90 day plan gave me new insight to foods and workouts that led me to drop 11 lbs, and now I am at 149lbs, and feel better than ever.  The programs are easy to follow, the macros have an option for everybody, and the results speak for themselves. Looking forward to more results!

Meg N.

I have completed the 90 day bikini plan, and literally my body shrank. It looks live I’ve been vacuum packed! Everything tightened, muscles popped out, and my skin has never looked as plump and healthy. I continued with MAD straight after and now have only a week to go, to finish it.

My body has had a total transformation.  With Rudy’s plans and scientific knowledge on nutrition, and exercises, it has changed my life forever. I wish I knew all this when I was young! Thanks Rudy, and to all the FB group who constantly support and encourage each other.

Laura, Scotland, UK

Between the 90 day bikini program, 30 days of HIIT, his delicious macro cookbook, private Facebook page and now his supplements (which are safer and smarter than anything you will find in a nutritional store): Rudy Mawer has created my absolute one stop shop for incredible workouts. Flexible (and sustainable) nutrition, smart, safe supplements, and a tremendous community of support.

Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To have access to his expertise in combination with money back guaranteed results but not to try his programs, is a disservice to what you can achieve.

Jaclyn G., age 40, Omaha, NE

 

“I cannot say enough great things about Rudy’s 90 day bikini program. It’s everything that I’ve been looking for in a workout plan and more. The workout plan pushed me further each week, to get the results I was looking for. I was able to slim down and see more muscle definition each week.  The workouts were always switched up to keep your muscles guessing and help accelerate your results. It was easy to follow and laid out perfectly.

The eating plan was perfect.  I didn’t feel like I was starving or bored with the food, and loved how I was able to cycle my macros. I definitely got the results I was looking for in the 90 day bikini program, and would highly recommend this to anyone looking to lose weight and gain muscle. I’ve tried other fitness plans, and they were all generic without much variety. With Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to do the program again after my pregnancy! I know I will get the results I’m looking for!”

Joanne Z

REFERENCES

Bantle, J. P., Wylie-Rosett, J., Albright, A. L., & Apovian, C. M. (2006). Nutrition recommendations and interventions for diabetes-2006: a position statement of the American Diabetes Association. Diabetes care, 29(9), 2140. Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da

Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(07), 1178-1187.

Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.

Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2009). Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. The American journal of clinical nutrition, 90(1), 23-32.

Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization during exercise: the “crossover” concept. Journal of Applied Physiology, 76(6), 2253-2261.

Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity, 17(10), 1916-1923.

Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annuals of internal medicine, 142(6), 403-411.

Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22. Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance Athletes. DeutscheZeitschriftfürSportmedizin, 67(1).

Dashti, H. M., Mathew, T. C., Khadada, M., Al-Mousawi, M., Talib, H., Asfar, S. K., … & Al-Zaid, N. S. (2007). Beneficial effects of ketogenic diet in obese diabetic subjects. Molecular and cellular biochemistry, 302(1-2), 249-256.

Elfhag, K., &Rössner, S. (2005). Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obesity reviews, 6(1), 67-85.

Fine, E. J., &Feinman, R. D. (2004). Thermodynamics of weight loss diets. Nutrition& metabolism, 1(1), 1.

Feinman, R. D., & Fine, E. J. (2007). Non-equilibrium thermodynamics and energy effciency in weight loss diets. Theoretical Biology and Medical Modelling, 4(1), 1-13.

Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., … & Nielsen, J. V. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition, 31(1), 1-13.

Gibson, A. A., Seimon, R. V., Lee, C. M. Y., Ayre, J., Franklin, J., Markovic, T. P., … & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews, 16(1), 64-76.

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