asdfasdfasd

fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 1
skdjf;askdjf;
 Ultimate Fat Loss Guide
By Zoe Rodriguez

Copyright © 2017

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 2
skdjf;askdjf;
 Table of Contents
Not For Resale ....................................................................................................4

Disclaimer ...........................................................................................................5

About the Author ...............................................................................................6

Introduction ........................................................................................................7

Macros and Calories ..........................................................................................8

Determining Where to Start ..........................................................................10

Next Step .........................................................................................................15

Implementing Cardio .....................................................................................16

How Long Should Your Fat Loss Phase Be? ................................................17

Example Outline .............................................................................................18

Grocery List ......................................................................................................19

Zoe’s Recommended Supplements .............................................................20

Staying Motivated And End Notes ...............................................................22

Printable Grocery List .....................................................................................23

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 3
skdjf;askdjf;
 Not For Resale
All digital products, eBooks, PDF downloads, resource material, videos, and online
content are subject to copyright protection. Each digital product, eBook, PDF
download and online content sold is licensed to a single user only. Customers are not
allowed to copy, distribute, share and/or transfer the products (and/or their
associated username/passwords) they purchased to any third party or person. Fines
of up to $10,000 may apply to person/s found to be infringing our copyright policy.

In some cases, ZBody Fitness Inc. may encrypt, force password and/or stamp license
details (including customer name, address, etc.) on its digital products to ensure
additional safety.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 4
skdjf;askdjf;
 Disclaimer
First I would like to thank you for purchasing my eBook. I have put a lot of hard work
and knowledge into developing this program. If your friends find it valuable enough
to ask for a copy, I hope that they will find it valuable to purchase themselves. That
being said, this information is copyrighted.

No part of this document may be reproduced or transmitted in any form, by any

means (electronic, photo-copying, recording, or otherwise) without prior written
permission of the publisher. It should go without saying that you cannot post this
document or the information on any kind of website, social media included. You are
more than welcome to advertise this eBook on your social media site, but please be
sure to attach a link to my website where they can purchase it (zbody.com).

See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician or a registered dietician before
making any behavioral changes. If your physician recommends that you don’t do
resistance training for any reason, you must follow your doctor’s orders. You must
have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure or diabetes, or if you are over 40 years old. This
eBook is designed for healthy individuals 16 years and older. The information in this
program is meant to supplement, not replace, proper nutritional training. All forms of
exercise and nutritional modifications pose some inherent risks. The publisher of this
eBook advises readers to take full responsibility for their safety and know their limits.
The exercises in this eBook are not intended as a substitute for any exercise routine or
treatment or dietary regimen that may have been prescribed by your physician. Do
not perform any exercise unless you have been shown the proper technique and
instruction by a certified personal trainer or certified strength and conditioning
specialist. Always ask for instruction and assistance when lifting.

The publisher of this eBook cannot be held liable or legally pursued on any outcome
using this eBook or any content for changes made to personal dietary habits.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 5
skdjf;askdjf;
 About the Author
I began my studies at Florida
Atlantic University in 2010,
majoring in Exercise Science and
Health Promotion, completing my
undergraduate degree in May
2015. I am also a certified personal
trainer through the ISSA.

Fitness has always been a

passion of mine. Throughout
high school and most of college
I was a long distance runner,
which then led me to find my love
for weightlifting. I began to build
Zoe Rodriguez
an online presence through various
President ZBody Fitness Inc.
social media channels such as
Instagram and Facebook and loved inspiring other women to get fit!

I pride myself on putting my health first and getting fit the right way, not through a fad
diet or insane workout program. This is about a lifestyle change and I hope that with
my help you can adapt a healthy and happy way of life.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 6
skdjf;askdjf;
 Introduction
Welcome to the ultimate fat loss guide! Through this book we will discuss the optimal
way for you to effectively lose fat WITHOUT doing hours of cardio, and WITHOUT
starving yourself.

I want you to be able to learn how to lose fat in the healthiest and most sustainable
way possible. You will learn the exact same methods that I use for myself and what
has helped me the most. I hope that with the help of this guide, you can utilize these
methods and see success in your own body!

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 7
skdjf;askdjf;
 Macros and Calories
In this book, when discussing food intake levels, I will mostly be using the term
“macros.” If you’re unfamiliar with this term I am going to give you the basics really
quick, but if you would like even more info on it, I highly suggest to first read my
“Flexible Dieting EBook” where you can learn so much helpful info on macro tracking
and have a much better understanding of this ebook.

Exerpt from my Flexible Dieting Ebook:

“Macros” = macronutrients. These are the basics: carbohydrates, protein,

fats, and alcohol, and these are the components that provide calories to the
foods we eat.

Protein is comprised of amino acids, which are considered the building blocks
of all protein, and each gram of protein contains 4 calories. The most crucial
functions of protein are building, maintaining, and assisting in the repairing of
tissue. There is an extensive variety of proteins, and therefore, a variety of
different structures. They serve several different functions within the body, are
essential for our fundamental makeup, and every biological process is aided by
the addition of protein.

Carbohydrates, which are simple sugars that are formed in chain structures,
get broken down and are converted into glucose. They deliver 4 calories per
gram. Glucose is an essential nutrient, and it is the main source of energy for
our brains, hearts, and central nervous system.

There are two distinct groups of carbohydrates: simple and complex. Simple
carbs digest rapidly in the body, and are typically those that have a sweet
taste. Found within these simple carbs are the elements of sucrose, fructose,
galactose, maltose, and lactose. These carbs generally originate in fruit,
vegetables, dairy products, table sugar, candy, and soda, among other sources.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 8
skdjf;askdjf;
 Complex carbohydrates are different entirely, and they are distinguished by
their chemical compounds that are comprised of 3 or more distinct chains of
sugar molecules. These carbs are noted for their fiber content, which sets them
apart from their simple counterparts. Because they contain a substantial
amount of fiber, they cause digestion and absorption to slow down. Complex
carbs are commonly found in whole grains, nuts, legumes/beans, corn, lentils,
and potatoes, among other sources.

Fats are the next aspect of these nutritional components. Fats contain 9
calories per gram and their purpose is to transport the vitamins A, D, E, and K.
They play a significant role in various important functions throughout the body
including brain development, handling inflammation, hormone production,
and blood clotting. There are two main groups by which fats are categorized:
saturated and unsaturated (which includes two subcategories:
monounsaturated and polyunsaturated).

Lastly, in regards to macronutrients, is alcohol, and though it is classified as a

macronutrient, it is not an essential nutrient (just to break it to you gently).
Therefore, it should be kept to a minimum, or eliminated altogether when
planning your “diet” around your macros.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 9
skdjf;askdjf;
 Determining Where to Start
The first and most important step is determining where to start and where your
maintanence level is at. To break this down into simpler terms, the calories or macro
numbers that your body needs to sustain where it currently is without losing or
gaining weight. This can be figured out in a multitude of different ways but I want to
keep it as simple as possible for you.

I am going to take another exerpt from my Flexible Dieting Ebook, this will show you
the best way to calculate your macros out.

How to Figure Out Your Individual Macros

Every macronutrient has a specific role in your body, which is what makes them
necessary. Here is a breakdown of each type, and what they bring to the table. Or in
this case, your diet.

Protein: Protein is the most important of all the macronutrients. For those who are
training to build, or those who wish to retain their muscle, having an adequate
amount of protein is essential. Numerically, protein accounts for 4 calories per gram,
which means that 25 grams of protein will equate to 100 calories. One of the most
trusted guidelines to consider is 1 -1.2 grams of protein per bodyweight pound as a
starting point. During a cut phase, protein is exceptionally important, while during a
bulk phase, it is slightly less essential. The leaner/ more muscular your body is, the
more necessary it will be for you to have enough protein to retain your musculature.
Protein is responsible for muscle, cell, and tissue growth and repair, as well as
immune system fortification, the creation of essential enzymes and hormones, as well

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 10
skdjf;askdjf;
 as generating energy, and the preservation of lean muscle mass. Excellent sources of
protein include eggs, egg whites, lean fish and meats, such as chicken, turkey, ham,
lean pork cuts, beef, salmon, tuna, as well as deli meats and dairy products, like milk,
cheese, yogurt and cottage cheese. Also, there many different supplements available
such as whey protein, egg white protein, and protein bars.

So, to figure out the number of GRAMS of protein needed for your particular weight,
multiply your weight (in lbs) by 1 - 1.2.

For example: 135 lbs X 1.2 grams = 162 grams of daily protein will be necessary for
an individual at this weight to maintain their ideal musculature and mass. To further
understand your protein intake and how many calories your body is acquiring from
your protein calculation, multiply the number of grams by 4 (which accounts for the
number of calories per gram of protein). Therefore, 162 (grams of protein) X 4
(calories) = 648 calories per day are attributed by protein.

Fat: Along with protein, fat is one of the most “essential” macronutrients available. Fat
accounts for 9 calories per gram. This means that 20 grams of fat will equate to 180
calories (20 X 9 = 180). Ideally, you should consume around 0.35 - 0.45 calories per
gram. For those who wish to consume a higher content of fats over carbohydrates, go
for the higher number here. If you’re a ravenous carb-eater, aim for the lower range.
Dietary fat is essential for growth, development, producing energy, absorbing certain
vitamins, offers physical protection for certain organs, maintaining cells, and enriching
the flavor and stability of foods. Excellent dietary sources of fat include avocados,
nuts, nut butters, fatty meats, full fat dairy products, oils, among many more.

To configure the amount of GRAMS of fat your body requires, multiply the number of
your weight by 0.35 - 0.45.

For example, 135 lbs X 0.4 = 54 grams of fat is what your body will require daily. For
further info on how many calories you are getting from your fat intake, multiply the
number of grams by 9, which is the number of calories per gram of fat. For instance, if
you consume 55 grams, your figure will be 55 X 9 = 495 calories from fat.

Per our examples, this individual would have attained 648 calories from protein, and
495 calories from fat, which amounts to 1143 combined calories from protein and fat
consumption.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 11
skdjf;askdjf;
 Carbohydrates: Carbohydrates are not exactly “essential” nutrients, and this is the
logic behind why they remain the most overused macronutrient. Likewise, they also

tend to be the most ignored macro by proponents of the “fast and easy” fad diets.
However, carbs are the primary foundation of energy which the body utilizes in the
form of glucose. Carbohydrates, like protein, account for 4 calories per gram. Most
importantly, carbs are a major source of energy and fuel because all tissues contained
within the body use glucose for energy. It is also essential to the functioning of the
nervous system, the brain, the kidneys, and all muscles require it. Carbs are necessary
within the intestinal system for overall health as well as in the elimination of waste.
Good sources of carbohydrates include sweet potatoes, as well as all other varieties
of potatoes, rice, oatmeal, whole-wheat foods such as bread, cereal, and wraps, other
varieties of breads, many whole grain foods, beans, fruit, and vegetables. Ultimately, it
is important to understand how many calories your body requires so that you can
figure out what your ideal carb intake is.

Figuring this out, however, can be a little confusing. Your BMR (which stands for Basal
Metabolic Rate) is the number of calories you will require to maintain your ideal
weight if you were to have absolutely minimal physical action every day.

Your total daily energy expenditure, or TDEE, correlates to this as well, and this figure
will vary depending on your age, gender, amount of lean body mass, daily activity
level, and your current metabolic rate.

A calculator to figure these numbers can be found here.

However, it is wise to keep in mind that figuring out the number of calories you need
is an ESTIMATED, EDUCATED GUESS, despite using a calculator with an equation to
get there. Tools, even with their immediate helpfulness, are still tools, and in no way
do they guarantee perfect results or exact requirements. They are to be used as a
guideline, exclusively. Exercise is not a concrete factor, and many of us, in our hard-
working efforts, have a tendency to overestimate or underestimate how much we
weigh and the amount in which we exercise. However, because of this natural
variation that exists, even 100% honesty cannot guarantee in delivering 100%
accurate results. The numbers you get from using these calculators and equations are
to be viewed as a starting point, not a final, conclusive and/or determining figure.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 12
skdjf;askdjf;
 Method 1
You can get an estimate of your necessary macros by multiplying the number of your
bodyweight in lbs by 14-16. Aim for the lower number if you have had a hard time
losing weight, and aim for the higher number if gaining weight is difficult.

Method 2
Use the IIFYM.com Calculator.

Here, you will select your age, gender, height, and weight (make your current weight
and goal weight the SAME NUMBER.)

Then you will select total body weight formula. When selecting the amount of activity
and exercise you do each week remember it is important to be as honest as possible,
take note that the higher your level of exercise, the higher your maintenence calories
will be as a result; more work requires more calories.

In the set your goal section, choose performance. And then click here at the bottom
to get your macros.

Once you get onto the next page after entering your name and email, select
“Custom” for your protein level, and here you will choose between 1.0 - 1.2.
Remember, you have to pick a specific number. Next, select the number of your
choosing for your level of dietary fat, between 0.35 and 0.45, as a safe bet I would say
starting at 0.40 would be a good place. Then the rest of your maintenance calories
will be your carb number.

These are the numbers you will follow for the first week or two. If they are around
the correct numbers, you shouldn’t lose or gain weight. If you are determined to see
consistent results, it is imperative that you meet your daily requirements within 5g daily.

The theory here is that when you aren’t restricted by the types of foods you are
“allowed” to eat, (under the assumption that you have satisfied your daily nutritional
requirements and all the necessary macros prior to indulging) you will be much less
likely to succumb to cravings and binge. It’s also really important because it allows

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 13
skdjf;askdjf;
 you to maintain a healthy relationship with food, and fend off a potential eating
disorder that may be caused by a lifestyle of restriction, which can happen when you
get too hung up on the ideas of a “diet.” It’s equally a lifestyle move, and a mindset
that allows you to progress from the dependency of quick-fix diets, to self-
sustainability in regards to upholding a long-term plan for eating healthy.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 14
skdjf;askdjf;
 Next Step
Once you figure out the levels your macros are at where you are keeping a consistent
weight, we can then discuss how to start your fat loss phase.

It is also important to remember that when figuring out your maintenance numbers, it
may take some trial and error. If you keep losing weight, try adding 30-40g carbs to
your numbers and see if your weight will say the same If you keep gaining weight, try
reducing your carb intake by 20g carbs and see if your weight evens out.

A minimal amount of weight gain/loss a week can be due to hormones and water
intake, so only be concerned if you’re losing/gaining more than 3lbs a week. That’s
when the macro adjustment is needed. Anything lower than that don’t worry about it.

Okay so I will start off with an example for myself about how I would go about week 1
of my fat loss phase once determining my maintenance macros.

Carbs Fats Protein

Maintenance #’s 210g 55g 140g

Fat Loss Week 1 197g 53g 140g

As you can see in the table above, the carbs and fats macros have changed. Protein
will always stay the same level.

Every other week you will reduce your carb intake by 6% and your fat intake by 4%.
This will be a reduction of around 100 calories. The slow decrease is what’s most
important in your fat loss. You won’t see results right away but the more gradual you
are with it, the easier it will be to keep it off.

On the week’s in between each macro reduction, we will be manipulating your cardio
output. It’s important to remember that we will only be messing with one variable
each week, either macros or cardio.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 15
skdjf;askdjf;
 Implementing Cardio
The next most important part of your fat loss success is of course your cardio routine.
And no you won’t be needing to do hours of cardio to lose fat.

As I said in the section previous to this, we will only be changing one variable a week,
so the weeks opposite of you reducing your macro numbers, you will be adding in
more cardio.

See table below for example:

Carbs Fats Protein Cardio

Week 1 Reduce Reduce Same Same
Week 2 Same Same Same Increase
Week 3 Reduce Reduce Same Same
Week 4 Same Same Same Increase

Now to go into detail of how we increase the cardio slowly every other week. First we
have to determine a set point, I generally would recommend the average person to
start with 20 min sessions 3x a week. This means that you will slowly be adding onto
this amount.

So your total per week to start is 60 mins. If you can only do cardio twice a week
due to time constraints, you can do two 30 min sessions.

Every other week you will add 20 minutes onto your weekly total. You can split
this up as you wish but it is most optimal to spread them into at least 3-4 days a week.

Examples:

✓ Starting with 60 mins total: 3x/20 min sessions

✓ Week 2: Add 20 mins, 80 mins total: 2x/25 min sessions, 1x/30 min session
✓ Week 4: 100 mins total: 4x/25 min sessions
✓ Week 6: 120 mins total: 4x/30 min sessions
✓ Week 8: 140 mins total: 4x/35 min sessions
✓ Week 10: 160 mins total: 4x/40 min sessions
✓ Week 12: 180 mins total: 4x/45 min sessions
Etc...

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 16
skdjf;askdjf;
 How Long Should Your Fat Loss
Phase Be?
Another very important topic I would like to cover is the length of your fat-loss phase.
It’s very important to remember that you cannot continue to be in a fat loss phase
forever. I would generally recommend starting with a 12 week one. Those who are
more experienced with counting macros and dieting can do a 16 week one.

The most important part is making sure that your calories do not dip too low. As a
very general recommendation, I don’t recommend going any lower than 1200
calories at the very end of your fat loss phase.

Same kind of thing goes for cardio levels, you don’t want to be doing too much.

At the end of your fat loss phase, I would recommend going into a reverse diet, which
is covered in detail in my Flexible Dieting Guide

With a reverse diet it will essentially be the opposite of a fat loss phase, and you will
slowly add calories back in and slowly reduce your cardio output. But again, all those
details can be found in the Flexible Dieting EBook.

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 17
skdjf;askdjf;
 Example Outline
Carbs Fats Protein Cardio
Week 1 Decrease 6% Decrease 4% Same 60 mins

Week 2 Same Same Same 60 mins

Week 3 Decrease 6% Decrease 4% Same 60 mins

Week 4 Same Same Same 80 mins

Week 5 Decrease 6% Decrease 4% Same 80 mins

Week 6 Same Same Same 100 mins

Week 7 Decrease 6% Decrease 4% Same 100 mins

Week 8 Same Same Same 120 mins

Week 9 Decrease 6% Decrease 4% Same 120 mins

Week 10 Same Same Same 140 mins

Week 11 Decrease 6% Decrease 4% Same 140 mins

Week 12 Same Same Same 160 mins

Macro Example:

✓ Starting Macros At Beginning: 220g carbs, 140g protein, 55g fat

✓ Week 1: 207g carbs, 140g protein, 53g fat

✓ Week 3: 195g carbs, 140g protein, 51g fat

✓ Week 5: 183g carbs, 140g protein, 49g fat

✓ Week 7: 172g carbs, 140g protein, 47g fat

✓ Week 9: 162g carbs, 140g protein, 45g fat

✓ Week 11: 152g carbs, 140g protein, 43g fat

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 18
skdjf;askdjf;
 Grocery List
Carbohydates:

Whole-wheat bread, brown rice, whole-wheat tortillas, fiber one cereal, oats, all kinds of
fruits and vegetables, high-fiber pancake mix, lentils, beans, whole-wheat pasta, etc.

Proteins:

Lean ground beef, beef top sirloin, salmon, tilapia, tuna, shrimp, skinless chicken
breast, lean turkey breast, lean ground turkey, egg white, bison, whey protein,
casein, etc.

Fats:

Avocados, nuts, peanut butter, almond butter, olive oil, light mayonnaise, fatty fish,
whole eggs, flaxseed, walnuts.

High Fiber Sources:

Avocados, oatmeal, fiber one cereal, red kidney beans, white beans, garbanzo beans,
black beans, lentils, whole-wheat pasta, edamame, artichoke, whole-wheat bread,
peas, brown rice, nuts, whole-wheat grains, broccoli, barley and most fruits.

I recommend that 80-90% of the daily foods you consume come from the list
above and the remaining is where you fit in your “fun” foods as long as they still
fit into your daily allowance of macronutrients. This is where you could fit in
some ice cream, oreos, or poptarts!

(By the way, I’ve included a printable grocery list at the end of the book.)

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 19
skdjf;askdjf;
 Zoe’s Recommended Supplements
Below is a list of supplements I recommend along with my fitness programs, you can
use the code “zoe10” at checkout to save 10% on your purchase!

BCAA’s: Are you curious what would give your muscles that extra kick? Well known as
BCAA (Branched-Chain Amino Acids) stands in summary for the amino acids leucine,
valine and isoleucine. Being a special part of proteins, they are involved directly in
building muscle mass. They are extremely important for great results after workout.
They belong to the essential amino acids, which the human body is unable to
produce itself. So they must be in our diet – or directly in our BCAA powder!

Purchase here: https://us.womensbest.com/products/bcaa

Whey Protein: The right amount of protein is essential for muscular growth and maintenance.

The 96% Whey Protein supplies a well-balanced combination of ingredients,

supporting your workout and diet at the best possible rate. Essential amino acids help
you to recover after a hard workout, maintain muscle mass and support your diet in
the most delicious way.

Purchase here: https://us.womensbest.com/products/whey-protein

Vegan Protein: The Vegan Protein supplies a well-balanced combination of

ingredients, supporting your workout and diet at the best possible. It helps you to
recover after a hard workout, maintain muscle mass and support your diet the most
delicious way. An important ingredient is the 100% plant-based protein, consisting of
pea protein isolate, brown rice protein concentrate, hemp protein and quinoa. Plant-
based protein is especially well tolerated, shows high biological quality and does not
over acidify the body.

Purchase here: https://us.womensbest.com/products/vegan-protein

Pre Workout Booster: You hit the gym regularly but would love to see quicker results?
With the Pre Workout Booster, you can help your body make the most out of training!

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 20
skdjf;askdjf;
 Thanks to its top ingredient creatine, it serves as the perfect energy amplification right
before you exercise.

Creatine, a naturally occurring bodily substance, enhances your physical

performance, especially during short and intensive strength-training programs. It
effectively increases your power output by keeping you focused and motivated.
Other top ingredients such as caffeine and beta-alanine, a muscle-supporting amino
acid add perfectly to our Pre Workout Booster. Thanks to its orientation towards
performance and endurance, it serves as a perfect supplement for the gym!

Purchase here: https://us.womensbest.com/products/pre-workout-booster

Burner Pills: The “Burner” is composed of highly effective ingredients like choline, guarana,
caffeine, green tea, green beans and the special garcinia mangostana. The combination of
these substances boosts your metabolism and, as a result, enhances fat burning.

Thanks to the B-vitamins contained in our product, you can say bye-bye to annoying
side effects like fatigue & lethargy. Our vegan capsules are purely plant-based which
makes them especially well tolerated.

Purchase here: https://us.womensbest.com/products/burner-caps

Slim Body Shake: (Vegan) You really want to lose weight but cannot deal with a
permanent feeling of hunger? You don’t have to! Slimming down no longer means
endless calorie counting and skipping meals – it’s all about staying healthy and
increasing your body’s fitness! Get rid of extra pounds in a smart way using our Slim
Body Shake as daily diet support. Its power mixture of high-quality proteins, complex
carbs, and a whole bunch of superfoods provides your body with all the nutrients,
vitamins, and minerals it needs.

Purchase here: https://us.womensbest.com/products/slim-body-shake-single

Multi Vitamin Capsules: Even if you eat loads of fruit and vegetables you may suffer
from nutrient deficiency. The right supply of vitamins and minerals is the base of well-
being. Multi-Vitamin supplies all essential vitamins, minerals, and micronutrients to
support your healthy lifestyle. Deficiency symptoms like weakness, fatigue, and
exhaustion are a thing of the past.

Purchase here: https://us.womensbest.com/products/multi-vitamin-caps

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 21
skdjf;askdjf;
 Staying Motivated And
End Notes
It is important to remember that although you are in a fat loss phase, you won’t just
see immediate results, CHANGE TAKES TIME! Don’t get discouraged, work hard and
you will see results! This fat loss guide was designed to guide you through the exact
same methods I use. The methods I use are not a quick fix, and something that I
believe is very attainable for the average person to achieve.

I hope you found the info in this guide very helpful and user friendly. I wanted this
guide to be easy to understand and easy to implement. Please feel free to share your
success stories with me by emailing me at zoe@zbody.com

I would absolutely love to hear from you! And of course my email is always open for
questions about this guide zoe@zbody.com

asdfasdfasd
fasdf;lasjdf;l
asjdf;asjdf;a #zbodyfitnessinc 22
skdjf;askdjf;
 Printable Grocery List

Carbohydates Proteins Fats High Fiber Sources

Whole-wheat Lean ground Avocados Avocados

bread beef
Nuts Oatmeal
Brown rice Beef top sirloin
Peanut butter Fiber one cereal
Whole-wheat Salmon
tortillas Almond butter Red kidney
Tilapia beans
Fiber one cereal Olive oil
Tuna White beans
Oats Light
Shrimp mayonnaise Garbanzo beans
All kinds of fruits
and vegetables Skinless chicken Fatty fish Black beans
breast
High-fiber Whole eggs Lentils
pancake mix Lean turkey
breast Flaxseed Whole-wheat
Lentils pasta
Lean ground Walnuts
Beans turkey Edamame

Whole-wheat Egg white Artichoke

pasta
Bison Whole-wheat
bread
Whey protein
Peas
Casein
Brown rice

Nuts

Whole-wheat
grains

Broccoli

Barley

Most fruits

Remember, I recommend that 80-90% of the daily foods you consume come from the
list above and the remaining is where you fit in your “fun” foods as long as they still fit
into your daily allowance of macronutrients. This is where you could fit in some ice
cream, oreos, or poptarts!

#zbodyfitnessinc 23