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25 Rules of Fat Loss To Look Better Naked!


Special Web Page!!!
For Your Eyes Only!!!

Welcome to the special web page for the 25 fat loss rules cd you received. On this page you will find all of the links mentioned on the cd, plus transcript notes from the cd. You will also be able to download the .mp3 version of the cd for play on your IPod (please note that the tracks are not seperate in the .mp3 format. If you want the individual tracks you are better off downloading the cd to your computer.)

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Mentioned Links:
EFA Icon Fish Oils-Fat Loss Tip #13:

Food Preperation Youtube Video-Fat Loss Tip #16▶-paleo-meal-planning-for-the-week-being-healthy-3/

Food Logs-Download the Food Log-Fat Loss Tip #18
Food Log (right click, then save as...)

Precision Nutrition Gourmet Desserts-Free Download-Fat Loss Tip #19
Gourmet Desserts

90% Meal Grid-Free Download-Fat Loss Tip #19
90% Meal Grid (right click, then save as...)

Post Workout Recovery Drink-Fat Loss Tip #23

VGF 25+ Whole Foods Multi-Vitamin/Mineral-Fat Loss Tip #24


1. Get your mind right!
 First and foremost. This is so important. I quote 2 quote from Henry Ford ‘Before everything else, getting ready is the secret of success.’ And  ‘If you think you can do a thing or think you can't do a thing, you're right.’ If you put negative thoughts in your head about trying to achieve fat loss and the perfect body then that simply won’t happen for you. You are sabotaging yourself from the get go.

If you have been on a diet before and have experienced the ups and downs of weight loss and the yo-yo dieting, then you probably are thinking in the back of your mind that you can’t do this. That negative self-talk in your mind is a falling bridge that you are on, and you need to get off of it. It might be fear of failure or it might be fear of success that is causing those negative thoughts to arise.

Fear of failure is the fear of making mistakes and losing approval--Fear of success is the fear of accomplishment and being recognized and honored.

Both are a lot more common then you think and can hold you back just as equally.

You got to move past it. If you’ve failed before, you got to block that out and DO IT! The tips on this CD are tried and proven to work. If you hear some negative thoughts going on in the back of your mind—Smash it! And replace with something good, motivating, and positive. Before you start on any journey- remember to get your mind right!

2. Eat breakfast-
 Studies have shown if you don’t eat breakfast there’s a 30% greater chance of you being obese. There is a reason it is called the most important meal of the day, it always has. When you skip breakfast your ability to burn fat goes to pretty much none existent. Your body is starving; it starves after just 3 hours without food even if you are not hungry. By skipping it will be about 10-15 hours when you eat again. And when and whatever you do eat it has a lot better chance of being turned to fat, because it’s protection mechanism your body has against the starvation you just put it through.

3. Eat small meals a day.
The number of times you eat per day should be at least 5. The more the better.  Typical American eats 2 meals a day and a whole bunch of junk snacks in between. You should be trying to consume a meal or snack containing a combination of protein, carbs, and good fats every 2-4 hours. What do more frequent meals do? It increases your metabolism, which is fat loss tip #4, so you are able to burn more calories simply by eating more. There is what’s known as the thermogenic effect of food and it accounts for between 7-15% of total calories burned throughout the day. The body has to work extra hard to digest the food when it comes in, the more often you eat the more often it has to work.

You will have more energy. I like to compare it to a locomotive run on coal. Train A gets fed its coal every 8 hours. Once fed it has lots of energy, but it constantly declines until the next feeding. Say it gets up to 100 mph right after feeding, down to 90 at 2 hours, down to 70 at 4 hours, down to 50 at 6, and down to 40 at 8. Train B gets fed its coal every 3 hours. It never dips below 80 mph, because it constantly has coal, or calories (energy), fed into it every 3 hours.

Your body doesn’t starve itself. Although you might not feel hungry every 3-4 hours, your body does. It needs to be fed. If it doesn’t get what it wants it will start to eat away at your body to feed itself, most commonly on the amino acids that form in your muscles. This is a state known as catabolism, or muscle and tissue breakdown. By eating every 2-4 hours, always including some form of high quality protein, you stay in a muscle and tissue building state, known as an anabolic state.  When your meals are less frequent and the body does enter catabolic and starvation mode, the next time you eat, your body will try and adapt. It will store more of the food (energy) you eat as fat. This is basically your body’s way to store energy in case of starvation again.

You burn more fat. Did you know that when at rest your body wants to burn fat? This is the primary fuel source when you aren’t being active. When you lose body fat you also increase your lean muscle tissue, which will increase your energy, which will increase your metabolism. More lean muscle tissue means fat won’t be slowing or pulling you down. You’ll be able to build strength, power, speed, agility, and endurance more easily.


4. Metabolism-
Like I said eating small meals will help your metabolism speed up to Racecar speeds. Metabolism, the definition, is chemical reactions that take place in your body to maintain life. So think of a slow one as you are basically dying, because you are literally on the inside. So we want to speed it up as best we can. #1 biggest influence on the speed of metabolism is lean muscle tissue. It doesn’t have to be muscle mass; you don’t need biceps like Arnold or forearms like Rambo. So you don’t need to be bulky by any means to have killer metabolism. #2 biggest influencer is eating the small meals throughout the day. I’ll get in to some more soon! But a killer metabolism let’s you burn fat all day long, even while you are listening to this.

5. Protein with every meal-
 The reason you need to do this—what is the number influencer on metabolism—Lean muscle tissue. What is muscle tissue made of? For sake of easiness we’ll say protein. Protein provides the amino acids to the muscles in order to shape and form and build strong muscles. It also goes back to the eating small meals each day every 2-3 hours. Without protein at these meals you are basically wasting your time. Because even if you do eat 5+ meals a day, not including protein will still cause your body to go into shock and starvation. Because unlike carbohydrate where we store carbs in muscle and the liver and unlike fat where we have storage sites all over the body. Protein doesn’t have storage. So it needs to be constantly fed into the body on regular intervals. Otherwise the body will start eating hard-earned muscle tissue to get that protein. And that’s not good for your muscles and that’s not good for your metabolism and that’s not good for fat burning.

6. Lifestyle change-
 Here’s another important tip. #6. It really combines all these tips because if you don’t do this, all these tips I’m telling you are going to be a struggle and work for you. I’m talking about lifestyle change. You need to change your lifestyle to adopt these tips around your life. So they need to become a part of you, they need to be done so that they become a daily habit. Otherwise they will be a chore. Which is the way most diets are. You slave and slave at the diet and you do lose weight, but the inevitable plateau hits and boom results start coming and you eventually stop. Weight comes back on; you lose energy, sleep, etc… But that is what is supposed to happen with a diet. Diets suck! K. Make it a priority to change your lifestyle. Schedule things daily to make them happen daily to turn them into a habit and you will forever change your body into something you want.

7. Fat loss, not weight loss.
Now a lot of these tips are connected, some more than others. This one goes back to metabolism (pretty much all of them do), and will connect to a bunch more coming. What is weight loss? My definition is this, what a silly number on the scale tells you. Scales much like diets SUCK! Even if the scale goes down you don’t know if it is fat, water, or muscle. It usually is all 3. Good rule of thumb is to lose no more than 1-2 pounds a week. Now that rule can change if you are severely overweight. But will stick to the general rule. Your focus needs to be on fat loss. Fat loss you are not going to be worried about the scale. Fat loss you have the opportunity to sculpt your body to how you want it to look. You should be much more worried about how your clothes fit you, your energy levels, your body fat measures, your emotions. With fat loss the scale might not move too much. For example if you are 200 pounds and you lose 5% body fat, but you put on 8 pounds of lean muscle tissue, you lost only 2 pounds. But your metabolism is running super fast now, your clothes fit you a lot better, and you look a lot better and sexier. And women, don’t worry! Putting on 8 pounds or even more of lean muscle tissue is not going to make you look or feel bulky. You simply do not have enough testosterone to build bulky muscles. You can however build wonderfully shapely, strong, and sexy muscles.

8. No more cardio-
 Cardiovascular, or aerobic exercise is the devil. But for years everyone hyped it as being the end all be all of fat loss, and you have to do it, especially in the morning on an empty stomach. What a bunch of bull! Do you want to lose 6 pounds? Well, if you do what if I told you it would cost you 300 hours of your time. There was a study done by the North American Association for the study of obesity and they found that subjects aged 40-75 exercised doing aerobic exercise 60 minutes a day 6 times a week for a year. Avg weight loss was 6.6 pounds for men and 4 pounds for women. Now I should explain what exactly aerobics or cardio is, it is steady state exercise, so running on a treadmill at a continuous pace for 20 or more minutes, riding a bike, jogging outside, the elliptical machine, and so on. What this kind of exercise does is trains you to store fat. But why do all the people tell you are burning fat, because you are. Now you’re confused! Let me unconfused you. You burn fat during the actual cardio, but once you stop, you stop burning fat. If you continuously do cardio exercise, your body will become vary proficient at burning fat during cardio, but the food you eat will have a much greater chance of being stored as fat, because the body expects to burn fat during ‘cardio’. Every study that has ever been done has never truly found aerobic exercise to be that beneficial for fat loss in the long run. What should you be doing then? —

9. Interval/Circuits/complexes-
 Is # 9 Intervals, Circuits and complexes. These forms of training are the best for burning fat. If you don’t know what an interval is let me explain. Let’s say you choose 3 exercises- squats, jumping jacks, and pushups, pretty basic, I think everyone has done those before or at least heard of them. So now you perform squats for :30, rest say :20, do jumping jacks for :30 rest another :20 and then do pushups for :30. That’s an interval and you just did 1 round. You can alter the number of rounds you want, you can also alter the number of seconds or minutes you perform it and the amount of time you rest. You can also alternate the exercises; it doesn’t just have to be 3. It can be 2 or 4 or 8 or 20! That’s what makes it so much more fun then boring old cardio, and what keeps People coming back to Yun Fitness Bootcamp month after month.

Next are complexes. Complexes are killer. They are done with a barbell, dumbbell, kettlebell, band, or sandbag. I suppose they could be done with just about anything, though. You pick a lightweight for me its about 25-35 pound dumbbells or a 95-115 pound barbell. And then you pick 5+ exercises do to and a rep range of 5-10 reps each. And then do them one after another, sort of like circuits. Except you stay in one spot. So let me give you an example. If you don’t know an exercise that’s ok, just know it’s really hard. I usually start off with muscle snatches then go into a push press overhead then into a stiff legged deadlift, then into squats, then into renegade rows, then into pushups, then finish off with mountain climbers. There are not too many things that get my heart pumping like this complex.

The thing about intervals and complexes is that you are actually building muscle and getting cardiovascular training effect. That’s why it is so effective.


10.  Epoc-
What’s next is the actual fat burning effect you get from complexes and intervals. It’s called EPOC. Excessive- Post- Oxygen Exercise Consumption. In essence it means the amount of time it takes your body to recover back to pre-exercise oxygen consumption.  Problem is with regular cardio in the so-called ‘fat-burning’ zone the epoc is rather quick, usually within a few minutes after stepping off the machine or hanging up the running shoes. But with intervals and complexes and lifting weights it has been shown to take up to 38 hours to recover back to normal. How would you like to work out for a ½ hour and then be getting an extra fat burning boost a day and a half later.

11. Compound exercises-
 Do compound exercises. Compound exercises are exercises that use multiple muscles throughout the movement. Exercises like squats, deadlifts, pushups, Pullups, rows, sprinting, animal walks/crawls/jumps, cleans, snatches, jerks, presses, get ups. These exercises build the most lean muscle tissue and burn the most calories and have the biggest effect on burning body fat off you body.


12. Worthless exercises-
 The complete opposite of compound exercises. These are exercises that you probably are doing if you go to the gym, because everybody else is doing them, and it is what has been preached in bodybuilding magazines for decades. You’re not a bodybuilder! You don’t need to have peak in your biceps like Arnold. Worthless exercises are any exercise that isolates a body part. So any type of curl, triceps kickbacks, Leg extensions and curls, all machine exercises are worthless because they are not functional and do not train the stabilizer muscles needed in life. Dumbbell Flyes, Smith machine exercises unless your doing Pullups or bodyweight rows for virtually the same reason as machine exercises.

13. EFA- Essential Fatty Acids.
 Notice the word essential is in there. That’s because you need them. And you need to get it through your diet or via a supplement because the body cannot manufacture it. You can get it through fish (wild salmon is the best source), fish oil, hemp oil, walnuts, almonds, dark green leafy veggies, olive or flaxseed oil, whole grains, lean meats and eggs. You need to make sure the majority of EFA is coming in the form of Omega-3 rather then Omega-6. Most people get far too much Omega-6 and not enough Omega-3 which can lead to problems down the line. The supplement I use is EFA Icon from Prograde. You can visit to read more about it.

14. Veggies-
Just like your mom always told you to. Vegetables are extremely important, not only to fat loss, but to living healthy and disease free. Did you know the 4 most eaten veggies in America are Iceberg lettuce (which has no nutritional value at all), pizza sauce, ketchup, and French fries. Pretty easy to see why there is an obesity epidemic in America. And children are now being stricken with adult diseases and problems. It’s recommended you get about 3-5 servings of veggies a day, but only about 10% of Americans get 5 combined servings of fruits and veggies. I say go at veggies as much as you want; as long as you limit your potatoes, especially white, veggies are probably the best thing for you. There is so much benefit for you. Oh, and by the way, corn is not a vegetable, it is a grain. A little FYI. Now back to the benefits. Low calories. Most veggies are extremely low in calories, and high in water and fiber. What this means is that they are a high volume food. Meaning the water and fiber were highly filling, which will help people reduce the total amount of calories they are eating and lose more body fat.

#2 is all the fiber in them. We all need fiber. Men should be getting around 38 grams a day and women should be getting about 25 grams a day.

Unfortunately the average is only 11 grams a day! Now most people don’t even know what fiber does, I’ll give you the cliff notes version- fiber helps to lower cholesterol, keep you regular in the bathroom and regulate your blood sugar levels.  Blood sugar levels are extremely important when it comes to losing body fat. And it needs to be steady throughout the day, fiber helps to keep it even throughout the day although there are several other factors that can contribute to blood sugar levels spikes, eating small meals throughout the day, tip #3, probably the biggest impact and eating sugary crap also has a big impact. Fiber also plays a big role in fat loss tip #15, which is next.

But first--
#3 Health benefits. Pretty much all veggies are jammed packed with important vitamins and minerals and cancer fighting stuff. Spinach and Broccoli are probably the 2 biggest and best for vegetables that everybody should be eating. Cabbage has more cancer fighting ability than any food.

15. Thermic Effect of food-
 This is very important when it comes to increasing your metabolism. You see every time you eat, your body needs to digest that food. To this your body needs to work. When it works it burn calories. So the more often you eat the more calories you burn. The better quality foods you eat the higher the thermic effect the more calories you burn. Now protein, lean protein, has the highest thermic effect, followed by fiber—which is another reason veggies are so important. And the more nutrients it has the higher the thermic effect—again points back to veggies. All in all it accounts for about 10% of your total calories burned throughout the day. Depending on if you are eating 5+ meals a day. Sugar, pastries, sweets, high fat items, a lot of processed foods, white foods (breads, rice, pasta) don’t give any thermic effect the body doesn’t need to work to digest this crap.

16. Preparation-
 If you fail to prepare, you are preparing to fail. You need to be prepared throughout the week. You really need to know what your going to eat and when. There is so much temptation everywhere. Fast food restaurants are pretty much everywhere. It’s made so it is quick and easy and tastes really good. But if you want to lose fat you can’t give into them. Or the junk in sit down restaurants or the grocery stores. You need to prepare your food in advance. I always prepare my food for the week on Sunday. It takes me about 90 minutes to prepare my meat, rice, pasta, eggs, beans or lentils, and veggies for the week. Whenever I’m ready to eat a meal it takes me less than 5 minutes to make it and heat it up and enjoy. And I always know what I am going to be eating. Now weather you prepare your stuff for the week, the night before, or 2x a week it doesn’t matter. It needs to be done. Otherwise come lunchtime at work a co-worker might say ‘hey Joan, let’s go to McDonalds!’ If you don’t have anything with you, giving in to temptation might be a lot easier. I created a video on this very point. You can view it at:

17. Fat- Oh No!
 Most people are afraid of fat, but you shouldn’t be. Fat is essential to human function, performance, and disease reduction. The EFA’s I talked about in #13 are fat. But you have to know that there is good fat and there is bad fat. Good fat is the Essential fatty acids, monounsaturated and polyunsaturated fats. Those last 2 will be listed on all food labels. The bad fats are saturated (although saturated fats from egg, avocado, and coconut are good for you.) the other bad fat is trans fats- trans fats should be avoided at all costs because they provide no nutritional value at all and lead to a lot of diseases and problems very quickly. Your fat intake should be minimum 15% and optimally should be between 20-30% each day. With less than 10% coming from saturated fats.
Some fat facts-
Your brain is 60% fat
Fat maintains the integrity of your nervous system
All cells in your body need fat to survive
Fat-soluble vitamins A, D, E, K and beta-carotene need fat to be absorbed and used.
Fat boosts your immune system and is good for your hair, nails, and teeth.
So it’s pretty important, don’t fear it!

18. BMR- Food logs-
Next is BMR. Or basal metabolic Rate. What this is the amount of calories you burn on a daily basis. Your base is the number of calories you would burn doing absolutely nothing, pretty much just lying in bed all day. But, most of us don’t have that luxury. We move around a lot. The more active you are the higher it will be. There are other things that effect what your BMR will be. #1 being the amount of lean muscle tissue you have. To find out simple Google BMR calculator. Make sure it takes activity into account. Then you should be able to get 2 numbers from that. The amount of calories with no activity that would be the amount of calories for your off-days. And the other number would be your BMR on days where you work out. Now for you’re off days you need to eat under that number. Why you need to create a caloric deficit to start fat loss. 1 pound of fat is equal to 3500 calories. So you need to have a deficit of 3500 calories to lose 1 pound of fat. You should be losing about 1-2 pounds of fat a week, any more than that you are not only losing fat, but muscle and water also and that is no good for your metabolism. Unless you are really overweight 100 + or more then the deficit you should create on your workout days should not exceed 500 calories. But start with a smaller number of around 200 and then measure your progress. The deficit on your off days should be smaller to start, but should not exceed the 500 calories again.

Now a little warning, the calories you get from your BMR numbers will probably be higher than you are used to eating, especially if you are a dieter. Remember food is energy, start thinking this way. Under no circumstances should you go under 1200 calories, unless you are 100 pounds and get no activity. A lot of diets are less than 1200 calories and that’s why you get a lot of weight loss at first and then BOOM it just stops, and the dieter usually stops and eventually gains back all the weight he/she lost.

Best way to keep track if you are meeting your calorie requirements each day is through a food log. It may be a pain, but so is being overweight. It needs to be done at least 3 days a week to make sure you are keeping on track. Log for a workout day, a non-workout day, and a weekend day. If you need a detailed food log send an email to

19. The Rule of 90%-
 This is something I learned from Register Dietician John Beradi. He’s got some great info on nutrition with his Precision Nutrition, and you can download his free ebook on Gourmet Desserts, some real tasty healthy recipes in there. the rule of 90% is if you comply with the program 90% of the time, you will be successful. So if you comply with your diet, you will be successful at fat loss and weight loss. 100% compliance is awfully hard to do, especially for busy professionals, moms, dads, significant others, and spouses. So 90% is a good number. It can also apply to just about anything in your life. Be perfect 90% of the time in anything from now and see how much your life improves. But anyway, back to 90% for fat loss. It pretty much is a chart with the number of meals you are supposed to eat for the day. Every time you eat a meal at the correct time, you check the box. Every time you skip a meal or eat a cheat meal (something you shouldn’t be eating) you put an X in the box. So for example if you are eating 6 meals a day, 6 x 7 = 42 meals for the entire week.  90% of that would mean you could cheat or miss a meal 4 times for the week and still be compliant with the 90% rule. It’s pretty cool way to be accountable to yourself. If you’d like a 90% grid I created in excel, go ahead and email me at

20.  Eat before you train-
 One of the myths you have probably heard before is that you should workout on an empty stomach, especially with a morning workout. This is something that created by bodybuilders, and it has stuck ever since. Bodybuilders diets are so strict they can get away with doing their super low intensity cardio on an empty stomach and get away with it. You on the other hand can’t. Especially if you plan on working out with any intensity what so ever.  The premise of working out on an empty stomach is that you will be in the so-called ‘fat burning zone ‘ because you don’t have stored up glycogen in your body. Glycogen is simply stored carbs in the liver and muscle. While this is true, you also don’t have amino acid stores, aka protein in your body. So your body literally eats lean muscle tissue off your body for energy, since carbs are the primary fuel source for work and there is none there. Also food is energy for your metabolism, so when you exercise on an empty stomach your metabolism is working at its absolute bottom. Slow metabolism= no calories and fat burned. Fast metabolism= a whole lot of calories and fat burned. What you also get working out on an empty stomach is decreased intensity, lightheadedness, decreased strength, and decreased aerobic and anaerobic capacity. You want to get a full meal concentrating on complex carbs and lean protein about 60-90 minutes before working out. If that is not possible you want to get something small about ½ hour before. Prograde Lean or a craver makes an excellent choice, peanut butter sandwich on whole wheat, banana and a glass of milk, bowl of oatmeal. Just make sure it’s a combination of carbs and protein.

21. Skipping meals-
 If you want to put on unwanted body fat and slow your metabolism down to a snails pace then you should skip meals. And I’m not talking the typical breakfast, lunch and dinner. Doing that will also give you unwanted body fat and slow your metabolism down. I’m talking 5+ meals from tip #3 eat small meals throughout the day. The reason this is so detrimental to your fat loss progress and your metabolism is because the body doesn’t have a storage site for protein, it does for carbs and for fat, but protein needs to be constantly fed into the body every 2-3 hours. So when the body doesn’t get that protein fed into it, it will start eating muscle tissue to keep the body running at optimal. Less muscle tissue = lower metabolism. You’re in starvation mode every time you go past 3-4 hours with out food, even if you are not hungry. And the next time you eat you the body will try and horde onto as much as it can and store it as fat, which is the last thing it goes to burn off when in starvation mode. When you’re on a regular eating schedule and eating every 2-3 hours the body is constantly burning fat. The reason the body wants to store body fat when you skip meals is because the body doesn’t want to go into starvation mode again. It’s scared, and needs fuel to survive. Remember food if fuel. And fat has the ability to keep the body alive the longest.

What else happens when you skip meals? Energy goes down, concentration dips, headaches occur, you get tired, your blood sugar levels drop; hunger for bad foods increase dramatically.

22. Water—
 It is extremely important to daily function. About 70% of the body is made up of water. So proper hydration is critical. A good rule of thumb is for every 15 pounds of bodyweight you should be drinking 1 cup of water. 1 cup = 8 oz. So a typical bottle of water will have a little more than 2 cups. I think it’s about 16.8 oz. But this will vary depending on your activity level, size, and temperature. If you are not near this level of fluid, move up slowly; otherwise expect frequent trips to the bathroom. The color of your urine throughout the day should be a pale yellow or white, any darker start drinking more.
If you are thirsty it is already too late, you are dehydrated! At just 1% loss of your normal water volume you can expect anywhere from a 5-10% decrease in performance. At 2%, up to a 30% loss of performance. Performance will include work, workouts, daily activities, and fat loss. If the body isn’t hydrated it cannot work properly. Every function that happens in your body requires water.  Metabolism will drop from not getting enough water. So drink it up!

23.  Post workout-
 The second most important meal of the day. During activity the body is stressed physically, mentally, and emotionally. Your muscle glycogen stores (stored carbohydrate) in the muscle and the liver have been depleted. Even with the best pre-workout nutrition depletion of glycogen levels and amino acid stores is inevitable. You are currently in state of catabolism (muscle and tissue breakdown) after your workout. You need to switch off the catabolic state and turn on an anabolic one (muscle and tissue repair). The window to do this is not long. Various studies have shown it to be as little as 30 minutes, while others have shown it to be up to 90 minutes after activity. I tend to give a recommendation of 45 minutes, 60 minutes at the most. But the sooner you get the nutrients you need into the body, the faster the body can recover.

Carbohydrate is the most important nutrient needed at this time. This is needed to replenish the glycogen stores. Right after activity your body has an extremely enhanced ability to take the food, particularly carbs, and shuttle them to the proper places for glycogen storage. 

The carbs that you consume should be simple sugars. This is the complete opposite of what you should be eating the rest of the day, complex carbs, fruits and veggies. The reason being is you want foods that will elevate your blood sugar level and get into the blood stream as quickly as possible to replenish the lost glycogen. Sports drinks will do the job, fruits, supplements. But remember the window for this meal is small so if you have to drive home and prepare this stuff you might miss that window, so supplements are best for a quick post-workout drink.

You want this meal to be in a ratio of at least 2 to 1 carbohydrate to protein.

The protein you digest in this meal you also want to get in the bloodstream quickly. What I recommend is Prograde Workout. It’s a mix of carbs and protein in the perfect ratio. You can see that at Chocolate milk is a good option. Others are regular milk and a whey protein supplement. Whey is better than the other protein sources because it gets uploaded into the bloodstream and replenishes the amino acid pool much quicker than any other type. Whole protein foods aren’t as good choices post-training, but if that’s all that you have it is still much better than nothing. But stick with very lean or no fat choices like egg whites, chicken, turkey breast, and lean cuts of beef. However, if optimal recovery is your goal, I highly recommend a liquid form of carbohydrates and protein. Most of the time I do recommend whole foods over supplements, but liquids ensure that you get the proper nutrients in the right time.  Plus whole foods take a long time to digest, so you could miss the window of opportunity for this meal, because it will be sitting in your stomach digesting.

In the post-training meal, you want to eliminate fat as much as you can. You do not want fat in this meal. Fat has the tendency to slow the absorption rate and digestion rate down, meaning it will take longer for the nutrients you need, carbs and protein, longer to reach their desired location. And it could even cause those nutrients to be less effective, or even miss the window of opportunity. Some fat is good-- some is bad. All fat is bad post-training time. Don’t eat it!

24. Vitamins-
Consistent use of multivitamins and other key supplements can promote good health and help prevent disease, according to a comprehensive new report released by the Council for Responsible Nutrition (CRN).

The 100-plus page report -- titled The Benefits of Nutritional
Supplements -- reviewed more than a decade's-worth of the most scientifically-significant studies measuring the health benefits of multivitamins and other nutritional supplements, including antioxidants (vitamins C and E), calcium, long chain omega-3 fatty acids (fish oils), vitamin D, vitamins B-6 and B-12, and folic acid. The American Medical Association has also recently evaluated the medical literature and has recommended that Americans consume a one-a-day multivitamin in order to promote general health. But the problems with regular (synthetic) multivitamins is that they were meant for sedentary individuals, and often settle in our stomachs and go undigested or poorly absorbed because they are rejected by the liver as a non-food item.

The solution is a whole foods vitamin/mineral supplement. What this does is the body digests everything in it. So you get 100% of everything you need in every the correct dosages. To get 100% of everything you need from food alone you would need to approximately 5000 calories of a tremendous amount of variety. The one I use is from Prograde called VGF 25+ there’s a men and women formula.

The benefit of a whole foods supplement is the body has everything it needs. 100% of vitamins and minerals means all chemical processes that need to take place take place more efficiently, which for you means even better fat burning, a higher metabolism, and higher energy. Those are the big 3 in regards to your looking better naked. Another big benefit from a multi is disease prevention. You can get more info on VGF at

A multi is the first supplement I recommend for anybody. Everybody should be taking it, even if you are not trying to lose weight or body fat. If you care about your life, health, heart, brain, and other vital organs this is the supplement you take above all others like EFA, protein powders, recovery drinks, meal replacement, protein bars, amino acids, etc…


25. Fruits-
Fruits are delicious! I really don’t see why we have such a problem eating them. Americans average fruits eaten per day are 1.4. Only 17% eat the recommended amount of 2-4 servings. It’s unbelievable. I eat 4 servings of fruit in my morning protein smoothie.

Like veggies, fruit have a lot of super powers. Veggies have the most super foods, but fruit come in a respectable 2nd. Probably the most powerful one is blueberries. Now I don’t have time to go into every fruit or vegetable you should be eating, but the cancer fighting benefits, body health, age reduction, antioxidants, and fat loss ability of fruit is too great to avoid.

Now fruit is a sugar. But it’s a natural sugar and there is fiber in fruit, so it doesn’t act the same in the body like a donut would, which is also sugar. So your blood sugar levels won’t spike up. Plus fruit is loaded with nutrients, vitamins and minerals and antioxidants that also play a role in keeping your blood sugar levels even.

But you do have to watch it over the fruit juices. First and foremost make sure its 100% juice and not from concentrate if you are going to go with fruit juices. 2nd when fruits are juiced it usually takes out all the fiber, which is bad, so now it is like drinking sugar water. Plus the calories are a lot higher. For example, the orange. The actual fruit is one of the best fruits on the planet; a medium sized one provides you with about 50 calories a ton of vitamin C and other vitamins and about 3.5 grams of fiber. Orange Juice on the other hand has about 130 calories and no fiber, it still has the vitamin content but that’s about it. SO watch it with fruit juices. And under no circumstances drink fruit juice by itself, always eat or combine it with something else. Cause it really is like drinking sugar.


























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