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WLC Program Guide
A Step-By-Step Guide
'Getting The Body
You've Always Wanted
Just Got Easier'
Wondering what's included in the WLC Program Guide? This guide is over 400 pages in length. It's jam-packed full of information you need to get fast, consistent, continuous, and permanent results!
And this is only one of four manuals included in the WLC Program Package!
This manual is huge and includes everything I've learned over the past 10 years. You'll be able to use and implement everything.
There are 8 main sections of this manual. Let's take a look at each section. The links below take you to the appropriate section on this page.
WLC Program Manual Table of Contents
- Weight Lifting
- Diet and Nutrition
- Cardiovascular Exercise
- Tracking, Measuring, Adjusting
- Rest and Recovery
- Muscle Building Principles
- Fat Loss Principles
- Planning and Goal Setting
Or, I've put together a PDF document that gives you details on everything you get in the WLC Program Package...
 Weight Lifting (pages 16 - 61)
Weightlifting is an absolute requirement if you want fast and permanent results. Why? Weight training builds muscle and helps you maintain muscle when you're burning fat from your body.
Muscle is very, very important. If you want to results that last, you must lift weights. But you need to know how to lift weights to get fast results. And that's what I explain to you in easy to uderstand terms...
Weight Lifting Table of Contents
Forgetting Everything You Know
The Struggle Against the Weights
The True Purpose of Weight Lifting
Building a Balanced Body
The Best Muscle Building Exercises
The Huge Debate: Free Weights vs Machines
Maximizing Results with Proper Technique
The Home Gym vs The Commercial Gym
Weight Training Equipment for Your Home Gym
The Mentality and Attitude You Need
10 Weight Lifting Tips and Tricks for Success
The Proper Warm Up to Increase Your Performance
Back to Table of Contents
Diet and Nutrition (pages 62 - 157)
Diet and Nutrition is equally as important as Weight Lifting. If you follow the guidelines given in this manual, you will literally control your results for the rest of your life.
You can take control of your life, your health, and your results by giving your body the food it needs. I can't wait for you to see how much better you feel when you follow this section.
Diet and Nutrition Table of Contents
The True Purpose of Food
The Most Important Nutrient in the Body
What Not to Drink
Everything You Need to Know About Protein
Everything You Need to Know About Carbohydrates
Everything You Need to Know About Fat
The Law of Energy Balance
Counting Calories
Temporary Weight Loss
Macronutrient Manipulation
Meal Frequency and Timing
Meal Plans for Building Muscle and Burning Fat
Jump Starting the Muscle Building Process
What Do I Mean When I Say the Word "Diet?"
Estimating the Amount of Calories You Need
Calorie Cycling for Amazing Results
To Cheat or Not to Cheat
Making Adjustments to Your Diet
Sample Meal Plans
Designing Your Diet Plan
Quick Guide to the Best Food Sources
Back to Table of Contents
Cardiovascular Exercise (pages 158 - 212)
If you want to live a long, happy, and healthy life, you've got to include aerobic exercise in your program. If you want to get lean and stay lean, you've got to do cardiovascular exercise.
Your body adapts to cardio very quickly and results will slow unless you know how to prevent this. You'll learn how, and you'll learn all the secrets to burning fat.
Cardiovascular Exercise Table of Contents
Something You Must Do
Basics of Cardiovascular Exercise
Aerobic vs Anaerobic Exercise
The Secret to Burning Fat
Increasing Cardio vs Decreasing Calories
The Types of Cardiovascular Exercise
Measuring Heart Rate
Heart Rate Devices
Burning Calories and Creating a Deficit
Approved Cardiovascular Activities
High Intensity Interval Training
Making Progress!
Burn More Fat at the Right Time
The Body Will Adapt
Making Cardio Fun!
Muscle Building Cardio Strategy
Fat Burning Cardio Strategy
Points to Remember
Back to Table of Contents
Tracking, Measuring, Adjusting (pages 213 - 255)
You must track, measure, and adjust your program if you want optimal results. No other program teaches you how to do this successfully. No one.
So, I've put together a step-by-step guide that will have you making progress from the very beginning. Your results never stop! All you have to do is follow the guidelines...
Tracking, Measuring, Adjusting Table of Contents
The Key to Consistent Progress and Continuous Gains
The Vital Pieces of Information
The Importance of a Log Book
The Weekly Assessment
Making Adjustments to Your Program
Taking Accurate and Precise Measurements
What You Need to Take Measurements
Measuring Your Body Weight
Taking Body Part Measurements
Taking Skinfold Measurements
Using Other Skinfold Measurements
Calculating Your Muscle Mass and Fat Mass
Your Progress Sheet
Taking Pictures and Using the Mirror
Back to Table of Contents
Rest and Recovery (pages 256 - 291)
So many people waste all the hard work they do in and out of the gym by not optimizing rest and recovery. Let me show you some of the biggest secrets to getting the most out of each and every workout.
When you optimize your rest and recovery from workouts, you'll notice changes to your body come much faster and more often!
Rest and Recovery Table of Contents
An Introduction to Rest and Recovery
Intensity and Conditioning Are Key
The Myth of Full Muscle Recovery
Are You Recovering?
Factors Affecting Recovery
Decreasing Stress Levels
Getting Your Z's
The Foam Roller and Self Massage
The Hot Tub
Weighted Stretching
The Required Break
Back to Table of Contents
Muscle Building Principles (pages 292 - 325)
Muscle building will no longer be a mystery to you after you read this section. You'll know how to build muscle once and for all.
Wouldn't it be nice to actually know exactly what you need to do to build muscle? When does the muscle building process take place once you complete a workout? That's just one question I'll answer...
Muscle Building Principles Table of Contents
Forcing the Body to Change
Providing the Muscle Building Stimulus
The Optimal Frequency of Muscle Building Workouts
The Optimal Intensity for Building Muscle
The Significance of the Burn
Delayed Onset Muscle Soreness and its Significance
The Correct Method for Performing Each Rep
The Importance of Strength
The Relationship Between Strength and Size
3 Factors for Building Muscle Consistently
Creating the Optimal Muscle Building Environment
Back to Table of Contents
Fat Loss Principles (pages 326 - 352)
Finally learn how to easily burn fat from your body. Weight loss is the wrong goal to strive for. You want pure fat loss.
When you simply focus on weight loss, you lose muscle and fat. You do not want to lose muscle mass! Learn how to focus your efforts on fat loss only.
Fat Loss Principles Table of Contents
The Body's Ability to Adapt to Fat Loss Programs
Low Calorie Diets and Why They Do Not Work
The Difference in Weight Loss and Fat Loss
Creating a Calorie Deficit for Fat Loss
Disguising the Calorie Deficit with Calorie Cycling
The Secret to Burning Fat
The Importance of Muscle for Fat Loss
Six Pack Abs and Reducing Fat Around Your Waist
Increased Number of Meals and Meal Frequency
Only the Best Sources of Food
The Importance of Water Intake for Fat Loss
Back to Table of Contents
Planning and Goal Setting (pages 353 - 410)
This may be the most important section of the manual, and that's why I saved the best for last. This section here will take your results to an entirely new level.
You'll learn how to stop sabotaging your results. You'll learn how to create your biggest and most powerful ally in your battle to get the body you've always wanted!
Planning and Goal Setting Table of Contents
Setting Your Mind to Do Something
Working Hard
The Importance of Self Confidence
It's Time to Set Goals
Setting Final Overall Goals
Muscle Building and Fat Loss Expectations
How to Write Goals Correctly
The Importance of Visualization
The Power of Repetition
Reaching Your Goals
Back to Table of Contents
Details on the other 3 WLC Program Manuals:
I've put together a document that gives you details on everything you get in the WLC Program Package...
If you've already learned everything you need to know about the WLC Program and you want instant access, Add to Cart below to get your copy.
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