MITxTreme-World's Fastest Body Transformation Program

MITxTreme™

Caution: Consult your doctor before starting this or any diet/exercise program.

MITxTreme™ is the cutting edge body transformation program. Over a decade of research, refinements, and the very latest scientific data regarding muscle fiber stimulation, ranges of motion, and fat burning potential went into developing the “World’s Fastest Body Transformation Program!” What does this mean for YOU?! Unlike other all other exercise/diet programs out there, MITxTreme™ results ARE typical, for everyone.

You must follow the program described in this User Manual to ensure success. It may seem complicated at first, but you’ll find it’s really easy once you start.

✦ There are 3 Stages to the MITxTreme Program (refer to the above diagram):

• Stage 1: Pre-MITxTreme (Build to 8 intervals of MIT-C and starting taking all supplements EXCEPT TrimYouSpray. Start MIT-S workouts.)

• Stage 2: MITxTreme (Fat loss stage - 30 days long following MIT-D(2) Diet and taking all supplements INCLUDING TrimYou Spray. Continue MIT-C and MIT-S workouts.)

• Stage 3: Post-MITxTreme (lock in your new weight following MIT-D(3A) Diet for at least 3 weeks. Continue taking all supplements INCLUDING TrimYou Spray. Continue MIT-C and MIT-S workouts.)

✦ You can repeat Stage 2 after completing 3 weeks of Stage 3.

© 2012 Wellness Revolution International - MITxTreme.com 1

The 4 Components of the MITxTreme Program:✦ MIT-C (Cardio)

• 3x per week (e.g. Monday, Wednesday, Friday)

• at least 1 day off in between workouts

• 2 to 8 intervals of 30 seconds (20 seconds all out, 10 seconds rest)

• 5-8 minutes total including 2 min. warmup, 2-8 intervals, 2 min cool down.

✦ MIT-S (Strength)

• 5X per week (e.g. Monday, Tuesday, Wednesday, Thursday, Friday)

• 1 muscle group per day

• 1-5 minutes per muscle group, depending on equipment used

✦ MIT-D (Diet)

• MIT-D2 Diet is for Stage 2 only (see stages diagram above).

• 2 or more meals per day (as needed) of approx. 250 cals per meal (eat only when hungry)

• Only those items listed in the MIT-D2 section of this Manual are permitted.

• Drink half your weight in oz. of water per day (not all at once)

• MIT-D3A Diet is for Stage 3 (or Stage 1) - see stages diagram above.

• No starch or sugar

✦ MIT-V (Vitamins/Supplements)

• Take KREBS Optimizer, KREBS Ultra Multi Vitamin daily

• Take KREBS Recovery daily or after a MIT-S workout if one that day

• Take CordySpray daily or 30 minutes before a MIT-C workout

• Start taking TrimYou Spray when you begin the Stage 2 (see above)


Quick Start Steps:1) Start Stage 1 by taking KREBS Optimizer, KREBS Ultra Multi Once

Daily Vitamin, KREBS Recovery and CordySpray daily (do not take TrimYou Spray until Stage 2). If working out today, take CordySpray 30 minutes before MIT-C and take KREBS Recovery after MIT-S. Otherwise, take them any time of the day.

2) Start MIT-S Workouts - 5 workouts per week. Mark your chart each day to track your progress.

3) Start MIT-C Workouts - 3 workouts per week. Mark your chart each day to track your progress.

4) Once you can do 8 intervals of MIT-C, start the 30 days of Stage 2 by taking TrimYou Spray twice daily, 12 hours apart and eating per the MIT-D(2) Diet. Mark your chart each day to track your progress.

5) Continue Stage 2 for 30 days taking TrimYou Spray and all other supplements daily, eat the MIT-D(2) diet, continue MIT-C (3x per week) and MIT-S (5x per week). Mark your chart each day to track your progress.

6) After 30 days of Stage 2, switch to the Stage 3 MIT-D(3A) diet and continue taking ALL supplements including TrimYou Spray and continue MIT-C (3x per week) and MIT-S (5x per week). Mark your chart each day to track your progress.

7) Continue for at least 3 weeks eating the MIT-D3A Diet

8) To lose more body fat, repeat steps 4-7 above.


MIT-C (Cardio)

MIT-C (Cardio) is performed at most 3X per week, every other day (1 or more days off between workouts) starting in Stage 1 and continuing through Stage 3. In Stage 1 (Pre-MITxTreme) you will gradually build up your MIT-C endurance starting with 2 intervals until you progress to being able to do 8 intervals.

(Note: We say to start with 2 intervals because that is what most people can safely do when first starting out, but if you’re very out of shape and find after the first interval that you cannot continue, don’t continue).

It is very important to build your cardio endurance gradually, and to know by measuring your heart rate at certain points during your workout when your body is ready to advance to the next level. See Recovery Heart Rate (RHR) Calculation below.

With a 2-minute warm-up and a 2-minute cool-down, the entire MIT-C workout is 8 minutes from start to finish when you reach the point where you can do 8 intervals (your first goal). See Recovery Heart Rate (RHR) Calculation below for how to determine when to advance intervals or intensity. Once you get to 8 intervals, you will still continue to advance in cardio fitness by increasing the intensity of these same 8 intervals, but first you need to be able to do 8 intervals.


Your Recovery Heart Rate (RHR) is determined by using the Recovery Heart Rate (RHR) Calculation below to determine when it’s time to increase intervals or intensity in your MIT-C workouts.

Your Maximum Heart Rate (MHR) is your heart rate at the end of your intervals (however many you are doing that day, 2 to 8).

Recovery Heart Rate (RHR) Calculation:Here’s how to figure out when you should increase intervals (if you aren’t yet up to doing 8 intervals), or increase intensity (if already doing 8 intervals) in your MIT-C (Cardio) workouts:

Calculating RHRStep 1: Record your heart rate after the 2 minutes of cool down at the end of your workout - this is your Recovery Heart Rate (RHR)

Step 2: Once you have just 2 MIT-C sessions recorded you can calculate when you to add an interval.

Compare cardio session #1 Recovery Heart Rate (RHR) to cardio session #2 RHR. If the second session RHR is AT LEAST 18-24 beats per minute (bpm) lower than session #1 you’re ready to add an interval.

On days when you will be doing both a MIT-S (Strength) workout and a MIT-C (Cardio) workout, the correct order is to do the MIT-S workout first. Allow yourself as much time between your MIT-S and MIT-C workouts as you need. Let your heart rate get back down to normal (if possible) - there’s no need to rush into your MIT-C workout. Take the KREBS Recovery after the MIT-S workout, and the CordySpray 30 minutes before the MIT-C workout. (Hint: You can take CordySpray, do your MIT-S workout, take KREBS Recovery, and


then when 30 minutes have elapsed start your MIT-C workout.)

Your diet (as described in the MIT-D section below) will change in Stage 2 (the MITxTreme Fat Loss stage) to the very specific MIT-D(2) Diet at which time you will not see cardio endurance gains during this 30 day period due to the calorie restricted diet you will be following. This is one reason why you build up to 8 intervals of MIT-C before starting Stage 2 - you need to be able to maintain 8 intervals of MIT-C during Stage 2. You won’t be increasing intervals or tension on your cardio equipment during Stage 2. You want to simply maintain 8 intervals of MIT-C on whatever tension setting your machine is at when you finish Stage 1.

InstructionsYou’ll need to build up your endurance gradually. The MIT-C (Cardio) program can safely build up your fitness level until you can do 8 intervals, and then safely increase intensity for continuous cardio fitness gains.

Easy Does ItYou REALLY need to ease into this workout slowly, and perform it only on cardio equipment, or using exercises that don’t use weights (no kettle balls, etc).

Ease into your MIT-C workouts by following these instructions:

Beginning RoutineHere's what you need to do when starting out: • 5 minutes total

• 2 minutes warm-up at a moderate pace• Two, 30-second intervals consisting of:

• 20 seconds of all-out (as hard and intense as you can go) effort (if the machine you are using shows RPMs, keep the RPMs over 85)


• 10 seconds rest (rest and breathe)

• Two minutes cool down at a moderate pace (and record your RHR - see above)

Use a piece of cardio equipment

One of the best ways to do a MIT-C workout is to use cardio equipment that allows for gradually increasing resistance, speed, etc., and utilizes the large muscle groups, especially your legs. You can also do a MIT-C workout with only a jump rope, or by running in place. After reaching 8 intervals, you can increase the intensity by lifting your knees higher and/or using ankle weights. It’s a little tricky to measure your heart rate while jumping rope if you don’t have a heart rate monitor.

Some cardio equipment examples:• Treadmill*

• Recumbent or stationary bike• Versaclimber• Rowing machine

• Elliptical trainer

*Doing MIT-C on a Treadmill is a little tricky since you cannot stop or slow down rapidly enough, so the only option is to step off onto the sides of the machine.

Wear a heart rate monitor*

•Record your Maximum Heart Rate (MHR) achieved during your entire workout, and your Recovery Heart Rate (RHR)—see below for how to do this:

*If you don’t have a heart rate monitor, take your pulse for 15 seconds (count the beats for 15 seconds) and multiple by 4 to get Beats Per Minute (BPM).


Warm up for two minutes at a moderate pace

You can start out with low resistance and low RPMs (e.g., 60-65 RPMs on a bike) gradually increasing your heart rate. You should be able to carry on a conversation with ease, not out of breath at this point.

Start out by doing 2 intervals Increase the tension one notch above the level of where your warm-up ended (or more if you find your feet are ‘flying off the pedals’).

- INTERVAL 1 (30 seconds total)

• Pedal (or climb, or row, or run, etc.) FULL SPEED (as fast as you can go - adjust the tension on your machine if necessary), for 20 seconds. If your cardio machine displays RPMs keep it over 85 RPMs for the full 20 seconds).

• Pedal slowly or stop for the next 10 seconds. Some cardio equipment will “turn off” if there is no movement in the equipment.

• You should see your heart rate go up a little after you stop pedaling so fast. This is because of the “oxygen debt” you created, and it signals your body to get more oxygen to your energy system. You’ll notice yourself panting — this is your body trying to get more oxygen to your lungs to fuel your energy system.

- INTERVAL 2 (30 seconds total)

• Repeat one more time (20 seconds FULL SPEED, followed by 10 seconds slow/stopped). Notice your heart rate go up a little each time you enter the slow part of the interval.

Record the Maximum Heart Rate (MHR) you achieved during your workout at the end of your 2nd interval.

COOL-DOWN

• After the 2 intervals, decrease the tension to 0 (lowest setting) on your bike or other equipment, and

• Pedal slowly (or slowly do whatever exercise you were doing) for two minutes.


• After your two-minute cool down, check your heart rate. This is your Recovery Heart Rate (RHR). Record it.• Don’t over-do it.

• Do this workout only three times per week. Allow yourself at least one full day of recovery between workouts. Your body needs to recuperate and increase the strength of your heart and lungs, etc.

Intermediate Routine

You must record your Recovery Heart Rate (RHR) and intervals in order to know when to increase intervals (or intensity, if you're up to doing 8 intervals).

Once you have just 2 MIT-C sessions documented you can calculate when you to add an interval.

Compare cardio session #1 Recovery Heart Rate (RHR) to cardio session #2 RHR. If the second session RHR is AT LEAST 18-24 beats per minute (bpm) lower than session #1 you’re ready to add an interval.

Adding an interval can take place in as little time as the very next session, so keep accurate records. You don’t want to be guessing and possibly over do it.

The same method is used for advancing from 2 intervals to 3,4,5,6,7, and ultimately the total 8-interval MIT-C session. Simply compare your RHR from the current cardio session to the last session you performed. If the current session RHR is AT LEAST 18-24 beats per minute (bpm) lower than the previous session, you’re ready to add an interval.

Once you can do 8-intervals of MIT-C cardio, you may not continue to see a decreased RHR from session to session. This doesn’t indicate lack of improvement. You’re simply maintaining a very high level of heart health.


Advanced RoutineIf you feel the need to ‘switch it up’, try an alternate form of cardio. If you are currently using a rowing machine, try jumping up and down on an aerobic step for your 8 intervals. If you’re using an elliptical, try jumping rope for 8 intervals.

When you see your RHR decreasing again (at least 18-24 beats per minute lower than last session) you can increase intensity by increasing the tension on your cardio equipment, etc.

And remember to record your RHR each time.

Once you get to 8 intervals, you're ready for Stage 2, the extreme fat loss phase of the MITxTreme™ program. See Quick Start Step 4 above.


Here’s how it may look filling out the MIT-C Tracking Log (this is just an example of someone starting out at 2 intervals). A blank one you can make copies from is included in the back of this Manual:

Date:

1/28/13

1/30/13

2/1/13

2/4/13

2/6/13

2/8/13

2/11/13

2/13/13

2/15/13

2/18/13

2/20/13

2/22/13

2/25/13

2/27/13

3/1/13

3/4/13

# of Intervals Tension MHR RHR

2 4 175 127

2 4 172 109

3 4 176 130

3 4 174 110

4 4 179 120

4 4 176 102

5 4 180 123

5 4 176 119

5 4 175 101

6 4 181 126

6 4 179 118

6 4 178 99

7 4 182 121

7 4 181 115

7 4 178 96

8 4 184 117


MIT-S (Strength)

MIT-S (Strength Training) is performed 5 times per week, (e.g. Monday through Friday), starting in Stage 1 and continuing through Stage 3.

Your diet (as described in the MIT-D section below) will change in Stage 2 (the MITxTreme Fat Loss stage) to the very specific MIT-D(2) Diet at which time you may not see strength gains during this 30 day period due to the calorie restricted diet you will be following. Don’t worry: you will maintain most, if not all, of the muscle and strength gains from Stage 1 throughout Stage 2, and then you will get back to making strength gains once you enter Stage 3.

Don’t worry about suddenly waking up to freakishly-huge muscles. That cannot happen. Gains are made slowly and steadily so there’s no chance of that happening. Also, women don’t put on muscle like men do (without the aid of steroids) so if you’re a woman, there is zero chance you’ll get man-like muscles from this or any other strength training workout routine.

If you don't have access to any kind of strength training equipment at all, refer to the Body Weight Exercises Workout Chart included with the MITxTreme Program Package.

Work one muscle group per day. There are a total of 10 muscle groups that


will be worked, one per day, until all 10 muscle groups are worked at the end of 2 weeks, at which time you start again. Therefore, you'll exercise each muscle group once every 2 weeks.

If you’re not able to keep up with this schedule for whatever reason, no problem. Your results may be somewhat diminished, but you’ll still get results. Do as many as 5 of these MIT-S exercises per week and you can do 2 exercises (max.) on 1 day, skip a day or 2 and then do 2 more exercises . (e.g. Bench Press and Tricep Press on Monday, Shoulder Press and Leg Press on Wednesday, etc.).

If you must follow this 2 exercise per day schedule, be sure to take at least 1 day off in between these MIT-S workouts.

Typically, you use the following schedule to work each major muscle group in the order 1-10 shown below. The name for each exercise may change depending on what type of equipment you’re using (see MIT-S Workout Options below), but the number 1-10 will still match the muscle group number in the box below.

If your schedule is interrupted for whatever reason, you just continue where you left off in the sequence below:

Week 1

1) Monday: Chest

2) Tuesday: Triceps

3) Wednesday: Shoulders

4) Thursday: Legs/Quads

5) Friday: Calves


Week 2

6) Monday: Biceps

7) Tuesday: Abs

8) Wednesday: Upper Back/Lats

9) Thursday: Lower Back/Glutes/Hamstrings

10) Friday: Trapezius

On a 1 Rep Gym™, each exercise only takes 7-10 seconds. Therefore, you'll spend less than 1 minute per day doing your MIT-S workout. This is, of course, the best possible way to make strength and muscle gains in the shortest period of time. Refer to the DVD for a demonstration of a 1 Rep Gym™ workout.

MIT-S Workout Options

Since most people don’t have a 1 Rep Gym™, we have adapted MIT-S workout principles to various other types of strength exercises and equipment. In terms of strength and muscle gains, these are listed in order of priority (1 thru 4, with 1 being best):

1 - Static Contraction Training WorkoutIf you have access to Free Weights, use the Static Contraction Training Workout Chart along with appropriate workout on the supplied DVDs. Although you’ll need a spotter for some of the Static Contraction Training exercises and it will take longer to set up the equipment, this is the next best thing to performing the MIT-S workouts on a 1 Rep Gym™.

Perform each of the 10 exercises with the most weight you can safely lift (while maintaining proper form) per the DVD and Static Contraction Training


http://1repgym.com/

http://1repgym.com/

Workout Chart included. Use the formulas below to figure out what weight to start at (for a best guess). Record in the Static Contraction Training Tracking Log provided in the back of this Manual the date, weight used, and if applicable any pin-positions on the equipment to help you put your body in the same position on the machine next time.

Here’s how it may look (this is just an example) filling out the Static Contraction Training Tracking Log:

Date:

Exercise:

1) Bench Press

2) Tricep Press

3) Shoulder Press

1/28 1/29 1/30 ...

320

300

130

To figure out what weight to start at for each exercise (as an initial best guess starting point), use the following formulas (you may need to add/substract weight to zero-in on the correct weight for your body after trying these initial starting weights):

Exercise 1) Bench Press: body weight x 2, minus 20% (.20)

(example: 200 lb male x 2 = 400 lbs, 20% of 400 is 80 lbs (.20 x 400) , so 400 - 80 = 320 lbs starting weight)

Exercise 2) Tricep Press: body weight x 2, minus 25% (.25)

(example: 200 lb male x 2 = 400 lbs, 25% of 400 is 100 lbs (.25 x 400) , so 400 - 100 = 300 lbs starting weight)


Exercise 3) Shoulder Press: body weight minus 35% (.35) - use a little extra caution due to the fact it's a compression [of the spine] exercise(example: 200 lb male x .35 is 70 lbs (.35 x 400) , so 200 - 70 lbs = 130 lbs starting weight)

Exercise 4) Leg Press: body weight x 3

(example: 200 lb male x 3 = 600 lbs starting weight)

Exercise 5) Toe Press: body weight x 3 minus 30% (.30)(example: 200 lb male x 3 = 600 lbs, 30% of 600 is 180 lbs (.30 x 600) , so 600 - 180 = 420lbs starting weight)

Exercise 6) Biceps Curl: body weight x 30% (.30)

(example: 200 lb male x .30 = 60 lbs starting weight)

Exercise 7) Abs: body weight minus 25% (.25)(example: 200 lb male x .25 = 50 lbs. so 200 - 50 = 150 lbs starting weight)

Exercise 8) Lat Pulldown: body weight minus 20% (.20)

(example: 200 lb male x .20 = 40 lbs, so 200 - 40 = 160 lbs starting weight)

Exercise 8) Dead Lift: body weight plus 20% ONLY - extra caution due to lower back, proper form a must before lifting really heavy(example: 200 lb male x .20 = 40 lbs, so 200 + 40 = 240 lbs starting weight)

Exercise 10) Shrug: body weight minus 10% (.10)

(example: 200 lb male x .10 = 20 lbs, so 200 - 20 = 180 lbs starting weight)


Start each Static Contraction Training exercise using the Starting Weights calculated from the above formulas and adjust the weight up or down until you can do 1 static hold of 7-10 seconds. If 10 seconds is easy (and you can go longer) the weight is too low. Add some weight and try again. If you cannot hold the weight for even 7 seconds, the weight is too heavy, so remove some weight. Once you’ve determined what you can safely lift for 7-10 seconds, record this number on the workout chart and use it to determine how much weight to use the next time you perform that exericse.

By following the MIT-S workout schedule of 5 days per week, you’ll complete each of the 10 MIT-S exercises over a 2 week period. When you return to the same exercise again, you’ll start with 5-10% more weight than your last time performing that exercise.

If next time you are unable to lift that amount (5-10% more than last time), decrease the weight to the smallest increment the equipment allows (e.g. if last time you did Bench Press you used 150 lbs, try 155 lbs. if the smallest free weight plates are 2 1/2 lbs. each, because the minimum weight that can be added/subtracted from the bar is 5 lbs (one 2 1/2 lb. plate per side).

Example:

Bench Press - Workout #1 - 150 lbs.Bench Press - Workout #2 (2 weeks later) - 160 lbs.Bench Press - Workout #3 (2 weeks after Workout #2) - 170 lbs.

Bench Press - Workout #4 (2 weeks after Workout #3) - 170 lbs.

In the above example, since by the 4th Bench Press Workout the weight you were able to lift did not go up (or went down), this indicates overtraining. It could also be attributed to lack of sleep, lack of proper nutrition, recovering from illness, etc.

If you are unable to lift more weight than your last workout (and you are eating properly, getting enough sleep, drinking enough water and taking the


MIT-V supplements), the cause is most likely overtraining.

If 3 exercises in a row all show a drop in strength (you cannot lift more weight than last time), you need to start skipping days between MIT-S workouts. For example, if your Bench Press (exercise #1), Tricep Press (exercise #2) and Shoulder Press (exercise #3) all go down in weight from one workout to the next (when you perform these exercises again in 2 weeks), you need to start skipping days between workouts to continue to make gains. Instead of 5 days per week, change to a ‘every other day’ schedule. Instead of doing 5 MIT-S workouts per week, change to 1 exercise per workout every other day so you resume strength gains from workout to workout.

The following photos show proper position for each Static Contraction Training exercise - note the 120 degree angle of the joint in all but the Ab Crunch and Shrug exercises:


1) Bench Press

2) Tricep Press


3) Shoulder Press

4) Leg Press


5) Toe Press

6) Bicep Curl


7) Ab Crunch

8) Lat Pulldown


9) Dead Lift

10) Shrug


2 - Nautilus/Hammer Strength WorkoutIf you can’t do Static Contraction Training but have access to Nautilus-style (Hammer Strength) equipment, these workouts will take a little longer and you’ll be limited by your weak range of motion, therefore they are not as effective as Static Contraction Training, but they will still help you build strength and muscle. Perform each of the 10 exercises as demonstrated on the DVDs and the Nautilus/Hammer Strength Workout Chart with the most weight you can safely lift while maintaining proper form.

You’ll need a stopwatch to time yourself (or have someone do this part for you). Do one set of as many reps (repetitions) as you can as quickly as possible while maintaining proper form. Don’t stop until you cannot do another complete rep. Record in the Nautilus/Hammer Strength Tracking Log provided in the back of this Manual the date, # of reps, weight used, and the time it took to complete those reps. If possible, make note of any pin-positions on the machine to help you put your body in the same position on the machine next time.

By following the MIT-S workout schedule of 5 days per week, you’ll complete each of the 10 MIT-S exercises over a 2 week period. When you return to the same exercise again, you’ll need to do one of the following to measure an increase in your strength:

- More weight and the same # of reps in the same amount of time - More reps in the same amount of time

- Same # of reps and weight, but performed in less time

We use the MIT-S Strength Index Value to determine strength gains (SIV).

This MIT-S Strength Index Value (SIV) is calculated as follows:

(# of reps x weight)________________

seconds


The above formula means: multiply the # of reps times weight used, then divide by total seconds* to perform those reps)

*Convert minutes to seconds so these calculations come out correctly.

Examples:

Bench Press Workout #1# of reps: 6weight used: 150 lbstime: 30 seconds MIT-S Strength Index Value: (6 reps x 150 lbs) / 30 secs. = 30

Bench Press Workout #2 (2 weeks later)# of reps: 6weight used: 160 lbstime: 30 secondsMIT-S Strength Index Value: (6 reps x 160 lbs) / 30 secs. = 32

Bench Press Workout #3 (2 weeks after workout #2)# of reps: 5weight used: 170 lbstime: 20 secondsMIT-S Strength Index Value: 5 x 170 / 20 secs. = 42.5

Bench Press Workout #4 (2 weeks after workout #3)# of reps: 4weight used: 170 lbstime: 15 secondsMIT-S Strength Index Value: 4 x 170 / 15 secs. = 45.3

As you can see from the above MIT-S Strength Index Values, fewer reps with more weight in less time shown in Bench Press Workout #3 produces a higher MIT-S Strength Index Value, indicating a gain in strength for that


exercise.

Also, in Bench Press Workout #4, fewer reps with the same weight but in less time produces a higher MIT-S Strength Index Value, indicating a gain in strength for that exercise.

If the MIT-S Strength Index Value goes down from one workout to the next (for that muscle group) it MAY be time to start skipping days between MIT-S workouts. Everyone makes gains at different rates, so there’s no way to know if this will be necessary after the 3rd, 5th, or 27th workout.

Here’s how it may look (this is just an example) when filling out the Nautilus/Hammer Strength Tracking Log:

Exercise:

1) Bench Press

2) Tricep Extension

3) Shoulder Press

Date: Reps: Weight: Time: SIV:

1/28 6 150 30 30

1/29 7 90 20 31.5

1/30 4 100 15 26.7

How do you know if you should start skipping days between workouts?

If 3 exercises in a row all show a drop in the above MIT-S Strength Index Values (compared to the last time you performed that exercise), you should add a skip day between workouts.

For example, if your Bench Press (exercise #1), Tricep Press (exercise #2) and Shoulder Press (exercise #3) all show lower MIT-S Strength Index Values than the previous time you performed that exercise, you need to start skipping days between workouts to continue to make gains.

Record in the Nautilus/Hammer Strength Tracking Log provided in the back of this Manual the date, # of reps you completed, weight used, and the time it


took to complete those reps, and calculate the MIT-S Strength Index Value (SIV) so you can measure your progress from workout to workout.

3 - Resistance Bands WorkoutThe next best thing to Nautilus/Hammer Strength exercises is Resistance Bands, since they do provide resistance which can be increased from workout to workout, unlike Body Weight Exercises where you don’t have a way to increase the ‘weight’ (resistance). You can get a set of Resistance Bands which you can use to perform these exercises in the comfort of your own home and they are not expensive.

A basic set of the best quality Resistance Bands can be purchased for as little as $29 from the site linked here:

http://mitxtreme.com/resistance-bands

Perform each of the 10 exercises as demonstrated on the DVDs and the Resistance Bands Workout Chart with the most resistance you can safely use while maintaining proper form.

You’ll need a stopwatch to time yourself (or have someone do this part for you). Do one set of as many reps (repetitions) as you can as quickly as possible while maintaining proper form. Don’t stop until you cannot do another complete rep. Record in the Resistance Bands Tracking Log provided in the back of this Manual the date, # of reps, resistance used, and the time it took to complete those reps. If possible, make note of any position adjustments you made with the resistance bands (e.g. you shortened the length of the band in half, etc.) to help you repeat the exercise in the same way next time.

By following the MIT-S workout schedule of 5 days per week, you’ll complete each of the 10 MIT-S exercises over a 2 week period. When you return to the same exercise again, you’ll need to do one of the following to




measure an increase in your strength:

- More resistance and the same # of reps in the same amount of time

- More reps in the same amount of time- Same # of reps and resistance, but performed in less time

We use the MIT-S Strength Index Value to determine strength gains.

This MIT-S Strength Index Value is calculated as follows:

(# of reps x resistance)________________

seconds

The above formula means: multiply # of reps times resistance used, then divide by total seconds* to perform those reps)

*Convert minutes to seconds (60 seconds per minute) so these calculations come out correctly.

Examples:

Pushup (Chest) Workout #1# of reps: 15resistance used: 13 lbstime: 30 seconds MIT-S Strength Index Value: (15 reps x 13 lbs) / 30 secs. = 6.5

Pushup (Chest) Workout #2 (2 weeks later)# of reps: 15weight used: 19 lbstime: 30 secondsMIT-S Strength Index Value: (15 x 19) / 30 secs. = 9.5


Pushup (Chest) Workout #3 (2 weeks after workout #2)# of reps: 12weight used: 19 lbstime: 20 secondsMIT-S Strength Index Value: (12 reps x 19 lbs) / 20 secs. = 11.4

Pushup (Chest) Workout #4 (2 weeks after workout #3)# of reps: 10weight used: 19 lbstime: 15 secondsMIT-S Strength Index Value: (10 reps x 19 lbs) / 15 = 12.6

As you can see from the above MIT-S Strength Index Values, fewer reps with more resistance in less time shown in Pushup (Chest) Workout #3 produces a higher MIT-S Strength Index Value, indicating a gain in strength for that exercise.

Also, in Pushup (Chest) Workout #4, fewer reps with the same resistance but in less time produces a higher MIT-S Strength Index Value, indicating a gain in strength for that exercise.

Here’s how it may look (this is just an example) filling out the Resistance Bands Tracking Log:

Exercise:

1) Pushup

2) Tricep Press

3) Shoulder Press


1/28 15 13 30 6.5

1/29 12 13 45 3.5

1/30 18 13 60 3.9

If the MIT-S Strength Index Value goes down from one workout to the next (for that muscle group) it MAY be time to start skipping days between MIT-S workouts. Everyone makes gains at different rates, so there’s no way to know if this will be necessary after the 3rd, 5th, or 27th workout.


How do you know if you should start skipping days between workouts? If 3 exercises in a row all show a drop in the above MIT-S Strength Index Values (compared to the last time you performed that exercise) you should add a skip day between workouts. For example, if your Pushup (exercise #1), Tricep Press (exercise #2) and Shoulder Press (exercise #3) all show lower MIT-S Strength Index Values than the previous time you performed that exercise, you need to start skipping days between workouts to continue to make gains.

Record in the Resistance Bands Tracking Log provided in the back of this Manual the date, # of reps you completed, resistance used, and the time it took to complete those reps, and calculate the MIT-S Strength Index Value so you can measure your progress from workout to workout.

4 - Body Weight Exercises WorkoutIf you cannot afford a set of Resistance Bands and don’t have access to any other equipment, you can still perform MIT-S workouts using simple body weight exercises that work all of the 10 major muscle groups listed above. However, without a way to increase resistance/weight on each exercise, the ONLY option is to perform more repetitions in less time to build strength and muscle. You can perform these exercises in the comfort of your own home without any equipment whatsoever (except for a couple exercises you’ll need a chair or 2 and a broom handle or other type of pole).

Perform each of the 10 exercises as demonstrated on the DVDs and the Body Weight Exercises Workout Chart while maintaining proper form.

You’ll need a stopwatch to time yourself (or have someone do this part for you). Do one set of as many reps (repetitions) as you can as quickly as possible while maintaining proper form. Don’t stop until you cannot do another complete rep. Record in the Body Weight Exercises Tracking Log provided in the back of this Manual the date, # of reps, and the time it took to complete those reps.


By following the MIT-S workout schedule of 5 days per week, you’ll complete each of the 10 MIT-S exercises over a 2 week period. When you return to the same exercise again, you’ll need to do one of the following to measure an increase in your strength:

- More reps in the same amount of time- Same # of reps, but performed in less time

We use the MIT-S Strength Index Value (SIV) to determine strength gains.

This MIT-S Strength Index Value (SIV) is calculated as follows:

# of reps________________

seconds

The above formula means: divide # of reps by total seconds* to perform those reps

*Convert minutes to seconds (60 seconds per minute) so these calculations come out correctly.

Examples:

Pushup (Chest) Workout #1# of reps: 15time: 30 seconds MIT-S Strength Index Value: 15 reps / 30 secs. = .5

Pushup (Chest) Workout #2 (2 weeks later)# of reps: 20time: 30 secondsMIT-S Strength Index Value: 20 reps / 30 secs. = .67

Pushup (Chest) Workout #3 (2 weeks after workout #2)


# of reps: 20time: 20 secondsMIT-S Strength Index Value: 20 reps / 20 secs. = 1.0

As you can see from the above MIT-S Strength Index Values, the same # of reps in less time shown in Pushup (Chest) Workouts #2 & #3 produces a higher MIT-S Strength Index Value, indicating a gain in strength for that exercise.

Here’s how it may look (this is just an example) filling out the Body Weight Exercises Tracking Log:

Exercise:

1) Push Up

2) Closegrip Pushup

3) Modified Pike Press

Date: Reps: Time: SIV:

1/28 15 30 0.5

1/29 12 20 0.6

1/30 11 30 0.37

If the MIT-S Strength Index Value (SIV) goes down from one workout to the next (for that muscle group) it MAY be time to start skipping days between MIT-S workouts. Everyone makes gains at different rates, so there’s no way to know if this will be necessary after the 3rd, 5th, or 27th workout.

How do you know if you should start skipping days between workouts? If 3 exercises in a row all show a drop in the above MIT-S Strength Index Values (compared to the last time you performed that exercise) you should add a skip day between workouts. For example, if your Pushup (exercise #1), Closegrip Pushup (exercise #2) and Modified Pike Press (exercise #3) all show lower MIT-S Strength Index Values (SIV) than the previous time you performed that exercise, you need to start skipping days between workouts to continue to make gains.

Record in the Body Weight Exercises Tracking Log provided in the back of this Manual the date, # of reps you completed, and the time it took to complete


those reps, and calculate the MIT-S Strength Index Value (SIV) so you can measure your progress from workout to workout.

MIT-S Workout Schedule

Ideally, work 1 body part per day, 5 days per week (i.e. M-F) per the above schedule, doing the compound exercises demonstrated on the DVDs and Workout Charts.

Do the exercises in the order shown (exercises are marked #1 through #10). If you miss a day, just continue with whichever exercise is next in sequence.

Using a 1 Rep Gym™ the above takes about 30 seconds per day, including the time to switch the machine to the proper position.

If you see the weight you are able to lift (for Static Contraction Training) or MIT-S Strength Index Values (for the other 3 types of workouts) go down for 3 exercises in a row, starting skipping days between workouts by changing to 1 muscle group every other day. This should be enough rest for your body to continue making strength gains.

You may find after advancing through this program for a while (several months or years) even 1 workout every other day is too much (because your numbers start dropping again 3 exercises in a row) you may then need to add another skip day between workouts (change to one muscle group every 3rd day).


MIT-D (Diet)

MIT-D (Diet) is actually 2 different diets, depending on which Stage of the program you are in: MIT-D(2) for Stage 2, or MIT-D(3A) for Stage 3 (or even for Stage 1 if you choose).

In Stage 1 (Pre-MITxTreme), it doesn’t really matter what kind of diet you follow as long as you eat enough and don’t try to limit your calorie intake. You will most likely benefit in health and energy (and fat loss) by following the MIT-D(3A) diet of ‘No Starch and No Sugar’ in Stage 1 as well, but that is your choice.

If you’d prefer to eat the way you always have in Stage 1, that’s fine. The point of Stage 1 is to build your cardio endurance and muscles/strength in preparation for Stage 2 (MITxTreme Fat Loss). Therefore, do NOT eat a calorie-restricted diet in Stage 1. Eat normally, and if you’d like the added benefit of more energy and feeling healthier, eliminate all starch and sugar (see MIT-D(3A) guidelines below for details). It’s very important in Stage 1 to eat enough so you can build your strength and endurance - this is not the time for calorie-restricted dieting!

In Stage 2 (MITxTreme Fat Loss) you MUST stick to the MIT-D(2) diet as described below. There are NO deviations allowed from the list of approved items in Stage 2. In other words, ONLY those items listed for MIT-D(2) are allowed in Stage 2. If it isn’t on the list, it should not be consumed at all. No


exceptions. What happens if you start substituting items not listed? You’ll impact your results negatively. To achieve the most rapid fat loss in Stage 2, strictly adhere to the MIT-D(2) diet.

The most common question we receive regarding MIT-D(2) is:

“I don’t see XYZ on the list of approved foods/drinks, can I have it anyway?”

The answer is always: NO.

Why? Because the MIT-D(2) Diet has been carefully researched and studied for decades and all options have been investigated in terms of their effect on fat loss. Anything not listed as approved for MIT-D(2) Diet will negatively impact fat loss. There are many recipes to choose from online here:

http://mitxtreme.com/recipes

If you want to lose the most fat possible in Stage 2, don’t eat or drink anything not on the list of approved items. If you decide to ignore this very important detail, you risk impacting your results AND it make take a few days for your body to recover from that misstep and get back to burning fat.

Let me repeat that: If you eat or drink something in Stage 2 that is NOT on the MIT-D(2) list of approved items (see below) it may completely HALT the fat-burning process and take 3 days to get back on track with fat loss. Stage 2 is only 30 days, so NO CHEATING! You can do it!


MIT-D(2) Diet (for Stage 2 Only)

The following is a complete list of allowed foods/drinks for MIT-D(2) - refer to the MIT-D(2) Diet Chart provided:

BEVERAGES: (Unlimited amount. Minimum 1/2 to 1 gallon [3.8 L] per day.)• Water, including no sugar added carbonated water• Tea• Mineral water

FOODS: (1 meal of 4 items is approximate 250 calories - 2+ meals per day allowed)

Meats/Protein (A serving is 100 grams. Weight of protein measured when raw after all visible fat has been removed.)

• Chicken breast (skin removed)• Shrimp• Lean beef (8% fat or less. 4% is best)• Lobster• Buffalo and venison (not included in Dr. Simeons’ original protocol)• White fish (bass, cod, flounder, grouper, haddock, pike, snapper,

monkfish, ocean perch, orange roughy, tilapia, whiting, sole)• Veal• Crab• Crayfish

Vegetables (A serving is at least 100 g, cooked or raw. There is no maximum defined. Eat as much of ONE vegetable choice at a meal as you’d like - use this liberty to fill up. Do not mix vegetables. One type of the following


vegetables per serving):• Spinach• Chard• Chicory• Beet-greens• Green Leaf Lettuce (watch “lettuce mixes.” Remember, no mixing

different vegetables during Phase 2)• Tomatoes• Celery• Fennel• Onion• Red radishes• Cucumber• Asparagus• Cabbage

Fruits (A serving is one apple/orange, one cup of strawberries or 1/2 grapefruit)

• Apples (1 medium)• Strawberries (1 cup. or approx. “one handful”)• Grapefruit (1/2 grapefruit)• Orange (1 medium)

Starches (Optional. This is particularly helpful for those who are gluten intolerant. If you don’t want to include them, don’t.)

• Grissini Breakstick (1 Grissini [Italian breadstick] is allowed per serving. This is similar to an elongated pencil or a chopstick).

• Melba Toast - whole wheat only - no sesame seeds, etc (1 ‘slice’ - NOT one “serving” as defined on the box)


Vegetarian Protein OptionsEating vegetarian protein instead of meat/fish may cause slower fat loss.

• Eggs: 4 whites to 1 yolk ratio• Fat-free cottage cheese: 3/4 cup.• Pea protein powder: 28 grams of protein (~120 calories, amount

depends on brand/scoop size) - see Vegan above.

Pea protein powder is the only allowable vegan protein source.

You can order pea protein powder online. Flavors differ, but we've heard good feedback about Kirkman® brand (kirkmanfoods.com).

Fat-free cottage cheese is also called non-fat. If you can't find that, you can have 500 cc of skim milk per day. Since it’s best never to ‘drink your calories’ this option should only be used when absolutely necessary.

THERE ARE NO SUBSTITUTIONS FOR ANY OF THE FOODS LISTED.

In one 24-hour period, you are allowed 2 or more meals composed of 1 serving from each category (1 protein serving, 1 vegetable, 1 fruit, and 1 optional starch) which is approximately 250 calories per meal.

If you can get through the day with only 2 meals total (~500 calories), great!

If you are not hungry, it is most likely due to the fact that your body is burning fat for fuel, slowly releasing calories from fat into your bloodstream and keeping your blood-sugar level even. As soon as you eat, this fat-burning process halts until the food you consumed is digested and the calories from that food are burned up by the body.


Therefore, don’t eat if you’re not hungry! Even if you get hungry, often waiting just 15 minutes is enough to tell your body to eat its own fat instead, which will make your hunger pangs go away. Sometimes drinking a glass of water will make your hunger go away.

Only eat when absolutely necessary and only eat 1 meal in any 3 hour period of time, consisting of 1 serving of each of the 4 categories: protein, vegetable, fruit, and an optional starch (together ~250 calories).

If you find you need to eat more than 2 meals per day, eat as few meals as you can and not more than 1 meal every 3 hours. Don’t eat 4 hours before bed, get plenty of rest (naps during the day are beneficial, as is 8 hours of sleep per night if possible) and drink plenty of liquids, especially water. You should aim to drink at least half your body weight in ounces of water each day (e.g. if you weight 150 lbs, drink 75 ounces of water per day, a little at a time - not all at once!)

You may eat the food items for each meal in any sequence that fits your lifestyle. In other words, ½ piece of your first fruit choice for “breakfast,” or a portion of your first protein choice and a starch choice for “brunch,” etc. But, keep reading…

Wait to eat each day until you are hungry. The best fat-burning (called “ketosis”) occurs during the night and up until you eat your first food of the day. Whenever you eat, you essentially stop or slow down fat-burning, because your body will temporarily switch to processing the food you just ingested.

You may not be hungry until lunch or later. Be sure to eat your evening meal at least four hours before going to bed.

You must have only one serving from each category at one meal. (i.e., you cannot have 200g of protein at one meal).


You are allowed the juice of one lemon per day. This doesn’t count as a fruit or beverage choice. It is in addition to the allowed foods.

You can use salt, pepper, vinegar, mustard powder, garlic, and all dried spices/herbs (e.g., basil, parsley, thyme, marjoram, etc.) for seasoning. Check seasonings to be sure they don’t contain added starch or sugar (some do).

No oils, butter or prepared dressings are allowed during Stage 2.

Meat must be cooked by boiling, baking, or grilling without added fat.

To give your body the energy it needs for the MIT-C and MIT-S workouts, eat 1-2 hours before your workout(s). Perform your MIT-S workout before your MIT-C workout if you are doing both workouts that day. You may find that eating a little extra protein on a day you are doing both MIT-S and MIT-C workouts gives you that extra edge you need. Even though normally you should limit your protein portion per meal to the amount listed, on a day when you are doing both workouts you may need the extra calories and it shouldn’t have any impact on your fat loss if you eat a little extra protein.

Even though you may be able to do MIT-C and/or MIT-S workouts in a fasted state (before your first meal of the day) in Stage 1 (before starting Stage 2 of the program), this is not advised during Stage 2 where you need the extra energy from digested food for maximum energy and strength. Try to time your workouts to be 1-2 hours after your meal.

Tips • Hints • Food & Cooking Ideas

• Purchase thawed protein servings (shrimp, chicken breast, crab, fish) and divide into 100 gram servings, then freeze in individual size servings. You can also cook the protein before freezing so it can be reheated or put on a salad before eating.


• Use a George Foreman® grill for cooking your meat. It requires no oil, cooks quickly, and cleans easily. Use parchment paper to help keep fish from sticking to the grill.

• Vegetable servings are a minimum of 100 g (raw or cooked). Don’t mix vegetables at a meal; remember, only one vegetable choice per meal. It’s unlikely you could overeat spinach, celery, asparagus, etc. at a sitting, certainly not enough to cause a weight gain, so eat up. This will almost always alleviate any true hunger between meals.

• Add more teas to your diet. The many variations are stunning. Some teas cleanse the body, some increase your metabolism, and some are just a nice treat. The only ingredient to completely avoid is real mint; this will stifle results - see MIT-V section below for why this is a factor.

• Get some Stevia extract or ‘Stevia in the Raw®’. Stevia is the recommended sweetener for MIT-D(2), and also MIT-D(3A) where starch/sugar is not allowed. It comes in a large assortment of flavors.

• For a treat: Fresh squeezed lemonade can be made with stevia. The juice of one lemon is allowed per day, and it doesn’t count as a fruit or beverage, etc. Cheers!

• Make a creamy tea delight by adding one tablespoon (Tbs) milk (that’s the maximum allowed per day), cinnamon, stevia, and a couple of drops of vanilla extract.

SALAD DRESSINGS:

2 Tbs apple cider vinegar (ACV) — organic & raw is the best choice 2-4 Tbs water

2-4 drops stevia

MARINADES: remember, any dried spice is allowed!

Mix ACV or balsamic vinegar, minced onion, garlic powder, oregano, and thyme

Use a sugar free/additive free jerk seasoning with organic tamariMinced onion, garlic, hot sauce (no sugar added), chili powder, and cumin


HERBS/SPICES: You can add salt, black pepper, garlic, ground mustard, or any combination of dried herbs/spices to create variety. You can also substitute balsamic or red wine vinegar for the apple cider vinegar (ACV). They don’t appear to have the added health value of ACV, but taste great nonetheless. Use this on just about any of the allowable vegetables.

RUBS: watch ingredients very closely - no starch/sugarSugar free Blackened Seafood Seasoning (great on white fish — just rub onto fish, wrap in foil or parchment paper, and bake)The Barbeque Bible has many recipes for rubs you create. They can be adjusted to leave out or replace the forbidden foods/ingredientsGreek rubs are also great, and provide a very different flavor to meats.

Common Errors in MIT-D(2) During Stage 2:

• Not drinking enough. One half to one gallon (up to 3.8 l) of the allowed liquids should be consumed every day.

• Drinking beverages that are not allowed such as Crystal Light®, diet soda, and other diet drinks. Only water, teas, and mineral water (e.g. Perrier®) are allowed.

• Weighing the 100 grams of protein after cooking. Weight of protein is to be based on PRE-COOKED weight; this can make a big difference in the portion.

• Mixing vegetables or other foods from the same category at a meal. • Eating too much beef. American beef is fattier than European beef.

We recommend replacing beef with veal, buffalo or venison. You can sometimes speed up fat loss by eating less beef and more chicken, or allowable fish/seafood.

• Consuming dairy products (using egg or cottage cheese substitutions too often). Up to twice per week is okay, but 2+ times in one week may slow losses.

• Using the wrong spices. Check all ingredients for any unallowable foods, any form of sugar (listed in ingredients as: sugar, syrup, and


anything that ends in ‘ose’, e.g., sucrose, fructose, maltose, etc.), starch, or any kind of oil. An example is “garlic salt,” which can have added sugar and modified cornstarch.

• Chewing gum, mints, etc. These may look safe because they can be sugar free, but these can stimulate the digestive cycle and cause undue hunger, or alter the fat-burning process initiated by the Protocol.

• Eating at restaurants. In order to supplement the tastes of raw food and make it more appealing to the American palate, restaurants will add sugars, chemicals, and fats to meats and other food items. There is no way to know for sure what you are eating if eating out.

MIT-D(3A) Diet (for Stage 3, or optional for Stage 1)For Stage 3 (and optionally for Stage 1) the MIT-D(3A) Diet consists of anything EXCEPT starch or sugar. This means you can eat high-fat foods or high-protein foods in any combination, but NO starch or sugar.

Starches include (but is not limited to):

PotatoesWhite Rice

White BreadPasta

CornBaked Goods/PastriesChips (potato, corn, plantain, rice, etc)

Sugar includes (but is not limited to):

white sugarmaple syrup

Agave syrup


Karo syrup

High Fructose Corn Syrupcorn syrup

Don’t eat any of the above in Stage 3.

The easiest way to fill up in Stage 3 without eating starch or sugar is to cook with butter or olive oil, eat extra protein, add cheese or nuts to your meals, and eat lots of vegetables. The best snack in Stage 3 is a handful of nuts (e.g. almonds).

Don’t worry about fat - your body likes to burn fat and it’s only when fat is combined with sugar/starch that can cause weight gain (the worst foods are ice cream, cake, cookies, etc.) As long as you avoid starch and sugar in Stage 3, you will be able to maintain the fat loss achieved in Stage 2.

MIT-V (Vitamins/Supplements)

Included with the MITxTreme™ Program Package is a complete supply of the MIT-V (Vitamins/Supplements). These are all proprietary, homeotherapeutic (homeopathic-style) products with no side-effects. They are safe to use daily, even while taking other medications (there are no contraindications with other medications).

Start taking all of the supplements (following the Directions for Use below) EXCEPT TrimYou Spray at the start of Stage 1. See the Quick Start Steps at the beginning of this Manual.

Start taking TrimYou Spray (following the Directions for Use below) once you begin Stage 2.


Continue taking all of the supplements, INCLUDING TrimYou Spray, in Stage 3.

Each MIT-V supplement has a specific function*:

• KREBS Optimizer and the KREBS Ultra Multi Once Daily Vitamin together provides the Krebs Cycle in your cells (the process that converts food into energy) what it needs to function optimally. This helps your body burn fat as fast as possible while increasing energy production and overall health. In as little as a few days (to 2 weeks) of daily use, you will notice an increase in energy. You may not notice these benefits accrue since it happens slowly over several days (or weeks), but if you discontinue using these products, you will notice a sudden decrease in energy.

• KREBS Recovery aids muscle recovery and stimulates muscle growth. This helps your muscles benefit maximally from the MIT-S workouts. Taken daily, and/or after a MIT-S workout, your muscles will recover faster and get stronger.

• CordySpray is derived from Cordyceps Sinensis mushroom extract. Cordyceps Sinensis has many health benefits, chief of which is increased endurance. This helps with your MIT-C workouts (makes them easier) and it helps your cardiovascular system strengthen from the MIT-C workouts. Take 30 minutes before an MIT-C workout to make your MIT-C workouts easier and to improve cardiovascular fitness.

• TrimYou Spray helps your body burn unwanted fat, curbs hunger, and helps retain muscle while on a calorie-restricted diet in Stage 2. This helps your body burn fat as efficiently as possible without losing muscle while dieting.


Directions for Use:These products are all-natural with no side effects. As with all dietary supplements, consult your doctor before use. Taking more does not make the supplement stronger or make it work better. Coffee and/or mint tea is not recommended while using these products, especially during Stage 2. Coffee and mint contain essential oils, which can interfere with or even negate the effects of these homeotherapeutic products.

Everyone is different, and we realize coffee is an essential part of most peoples’ lives. You may be one of the lucky ones that can drink coffee while using these MIT-V supplements without suffering any consequences. However, if you do decide to drink coffee while taking these MIT-V supplements and you don’t get the results you should be getting from the MITxTreme Program, the first thing to do would be to eliminate coffee from your diet. You’ll most like have lots of energy from this program anyway and you won’t miss the caffeine. Caffeine is not a problem and caffeinated tea is OK, so it’s best to switch to tea for the 30 days of Stage 2 at least.

The KREBS Optimizer, KREBS Recovery, CordySpray and TrimYou Spray are oral spray products manufactured using a magnetic remanence process. Keep them away from all sources of electromagnetic radiation, such as loudspeakers, computer monitors, televisions, microwave ovens, refrigerators, airport X-ray scanners, etc.

• Store in a cool (not cold), dark, dry location away from all of the above. • Keep them away from strong light and extremes of heat or cold. While taking, avoid essential oils, mint, camphor, menthol or eucalyptus products. Donʼt allow the product to freeze.

• Do not eat, drink, smoke, brush your teeth, gargle, etc. 15 minutes before AND after taking the oral spray products. Take only 1 product in a 15 minute period of time. Wait at least 15 minutes before taking another oral spray product

• Dosage for the KREBS Optimizer, KREBS Recovery and CordySpray products is


2 sprays into the mouth once per day. There are 100 doses (100 day supply) in 1 bottle when taken once per day (2 sprays per dose). Dosage for TrimYou Spray is 2 sprays into the mouth twice per day, 12 hours apart (e.g. 9am and 9pm). There are 100 doses (50 day supply) in 1 bottle when taken twice per day (2 sprays per dose).

• For best results, spray towards the roof of your mouth. For the KREBS Bio Kit, allow 2 weeks of daily use to notice the effects. Take the KREBS Optimizer any time of day, and take the KREBS Recovery after a workout (or any time of day if no workout). Take the KREBS Ultra Multi vitamin once daily, preferably with a meal. Take CordySpray 30 minutes before your MIT-C workout (if doing MIT-C that day) - otherwise, take it any time of the day that day.• These products have no contraindications with other drugs. Do not discontinue prescription medications without the advice of your doctor.

*The statements made here have not been evaluated by the FDA, and our products are not intended to diagnose, treat, cure or prevent any disease. As with any dietary supplement, you should advise your health care practitioner of the use of this product. If you are nursing, pregnant, or considering pregnancy, you should consult your health care practitioner prior to using any health supplement product.

Stage 3 (Post-MITxTreme) and Beyond

Once you’ve completed the 30 days of Stage 2, it’s time to move on to Stage 3, even if you have more fat to lose. The reason is your body needs a chance to recover from the rapid fat loss of Stage 2 and ‘settle in’ to it’s new weight.

Therefore, follow Stage 3 for at least 3 weeks and if you need to lose more body fat after the 3 weeks of Stage 3, you can then repeat Stage 2 (followed by Stage 3 again, repeating this pattern as often as necessary to lose however much body fat you want to).


In Stage 3, you spend the first 3 weeks eating anything you want EXCEPT starch and sugar - see MIT-D(3A) above for details.

If you don’t need to lose any more weight/fat, you can then move past Stage 3 by SLOWLY re-introducing starch/sugar in your diet.

Tips for Maintaining Your Weight Beyond Stage 3After the 3 weeks of Stage 3, you should only add foods with starch/sugar into your diet very little at a time. You are training your new body to maintain your new weight, eat healthier, look better, and successfully lock in your new weight. Continue MIT-C workouts, MIT-S workouts, and continue taking all MIT-V vitamins and supplements daily.

• Eat real, clean food: fresh fruits and vegetables, natural fats (coconut and olive oil, almonds, real cream, regular salad dressings), fresh, organic, free-range meats that you prepare (seafood, pork, beef, chicken, etc.).

• Avoid processed meats (including lunch meats), canned fruits in syrups, canned vegetables, and packaged meals. Choose raw, frozen, and minimally-cooked vegetables. Favor leafy greens as much as possible.

• Avoid restaurants. Restaurants often add starches and sugar to their food. So, after eating out, do not be surprised (and don’t panic!) if you have gained weight. It is most likely due to water retention, if you have been strictly following with the no starch/sugar rule.

• Eat protein. Try to include a protein with whatever you are eating throughout your day. I.e., if you are having celery as a snack, add some cheese or natural peanut butter (made from only peanuts with no sugar). The same approach applies if you eat an apple or other fruit: have some protein along with it. Consuming protein along with a sugary food slows down the “insulin response,” and helps balance your metabolism.

• Read labels. Avoid foods and drinks that have ingredients you do not recognize or cannot pronounce.

• Hydrate. Continue to drink a lot of water. It is good for you and helps


your body function efficiently.• Divide and conquer (snacks): If you are buying packages of organic

nut/fruit mixes to use for snacks, divide them into single servings when you get home. That way, you know exactly how much you have consumed. This will help if you identify any foods that spike your weight.

• Avoid sugar. When picking snacks, pay closer attention to the sugar (other than the natural sugar found in fruits) than the fat. The only time to pick a low-fat option is with dairy (except for yogurt). This is because, typically with dairy, the fat hasn’t been replaced with sugar in order it make it non-fat or low-fat.

To Re-Order MIT-V Supplements, visit:

KREBS Bio Kit: http://krebsbiokit.com

CordySpray: http://cordyspray.com

TrimYou Spray: http://trimyouspray.com

Make copies of the following Tracking Logs before first use:


http://krebsbiokit.com

http://krebsbiokit.com

http://cordyspray.com

http://cordyspray.com

http://trimyouspray.com

http://trimyouspray.com

Static Contraction Training Tracking Log

Date:

Exercise:

1) Bench Press

2) Tricep Extension

3) Shoulder Press

4) Leg Press

5) Toe Raise

6) Bicep Curl

7) Ab Crunch

8) Seated Row

9) Dead Lift

10) Shrug


Nautilus/Hammer Strength Tracking Log

Exercise:

1) Bench Press

2) Tricep Extension

3) Shoulder Press

4) Leg Press

5) Toe Raise

6) Bicep Curl

7) Ab Crunch

8) Seated Row

9) Dead Lift

10) Shrug

1) Bench Press

2) Tricep Extension

3) Shoulder Press

4) Leg Press

5) Toe Raise

6) Bicep Curl

7) Ab Crunch

8) Seated Row

9) Dead Lift

10) Shrug



Resistance Bands Tracking Log

Exercise:

1) Pushup

2) Tricep Press

3) Shoulder Press

4) Squats

5) Toe Raise

6) Bicep Curl

7) Ab Crunch

8) Bentover Row

9) Leg Curl

10) Shrug

1) Pushup

2) Tricep Press

3) Shoulder Press

4) Squats

5) Toe Raise

6) Bicep Curl

7) Ab Crunch

8) Bentover Row

9) Leg Curl

10) Shrug



Body Weight Exercises Tracking Log

Exercise:

1) Push Up

2) Closegrip Pushup


4) Squats

5) Toe Raise

6) Modified Pullup

7) Ab Crunch

8) Modified Chinup

9) Toe Reach

10) Shrug

1) Push Up

2) Closegrip Pushup


4) Squats

5) Toe Raise

6) Modified Pullup

7) Ab Crunch

8) Modified Chinup

9) Toe Reach

10) Shrug

Date: Reps: Time: SIV:


MIT-C Tracking Log

Date: # of Intervals Tension MHR RHR


MIT-D Diet Log

Day Weight +/- Diet/Notes Exercise123456789101112131415161718192021222324252627282930Total


MITxTreme-World's Fastest Body Transformation Program

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