The 30-Day Body Transformation Program PDF eBook Free Download The Fitness Spotlight Blueprint eBook PDF | Page 39

Chapter 7
Transform Yourself in 30 Days
Are you ready to become the strong and healthy man
you know is inside of you?
Remember this challenge is about taking the steps needed to get you
where you want to be. So from this point on your commitment and action is
required, and the excuses are left behind.
So lets get started!
The Basic Rules
Here are the basic rules for the next 30 days, which we will also explain in
more detail as we go.
• Eliminate all added sugars, processed foods, breads/cereals,
wheat/gluten
• Limit use of dairy and non-wheat/gluten grains (like rice and corn)
• Prepare, cook and eat your own “real food”
• Move/exercise for at least 30 min a day
• 1x/week take a short break and drink water (lemon optional)
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