Ultimate City Fitness 14 Day FAT FURNACE

 
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

                 TWO
                                    WEEKS
is all you need to change your life!

                     This is not.....
                                   a diet!
              This plan works when adhered to and will set your body
                 up for healthier living. It will not be a case of losing fourteen
                   pounds (which is completely possible) and then putting it
                 straight back on when you finish like many 'diets' out there.

              There will be no rebound effect with this plan.The thing
                  you have to understand is that this plan only lasts for two
               weeks. If you are tempted by other foods during this time then
              that’s natural as you are a human being and we are hard wired to
                 be tempted by certain foods, in order to survive. However
                  storing fat in times of plenty to use as energy in times of
                               hardship is no longer needed.

                Our bodies don’t realise that, so we have to reprogram
                                               them.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

    “To eat
          is a necessity...

        to eat intelligently
                                               is an art.”
                    What changes will
                     you encounter?

         Your metabolism will be raised         Your mood will be improved

         You will lose fat                      You will experience deeper sleep

         Your stress levels will fall           Your mind will be sharper

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

                                   We have addictions to
                                    some foods and this
                                               is a good way to
                     cut through that and get your body and mind in gear.The
                     mind and body are very much connected and being aware
                     of what foods we put into our bodies and how they make
                             us feel is an important attribute to have.

                              It’s proven that if you eat
                             well and exercise, then the results
                     are much better than just doing one or the other alone. I
                        guess no Nobel Prizes will be given for stating that fact.
                    However so many people either start with a ‘diet’ alone, or
                     ‘hit the gym’ without thinking about how they feed their
                     body and they get down on themselves when the results
                                   are not what they expected.

                    Priority is given to the food plan here but make the time to
                      follow the training plan too and the results will be that
                                        much more impressive.

                        Your body will thank you
                                for it.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

                        WARNING!
               The thing you have to understand is that this plan
                only lasts for two weeks. If you are tempted by other
               foods during this time then that’s natural as you are a
               human being and we are hard wired to be tempted by
                          certain foods, in order to survive.

                 However storing fat in times of plenty to use as
                energy in times of hardship is no longer needed. Our
                 bodies don’t realise that, so we have to reprogram
               them. We have addictions to some foods and this is a
                good way to cut through that and get your body and
                  mind in gear. The mind and body are very much
               connected and being aware of what foods we put into
               our bodies and how they make us feel is an important
                                  attribute to have.

PLEASE NOTE THAT THIS IS JUST THE MEAL PLAN FROM THE 14 DAY FAT FURNACE
FROM ULTIMATE CITY FITNESS. YOU'LL SEE IN THE CONTENTS BELOW WHAT ELSE IS
INCLUDED IN THE FULL VERSION. IT'S A COLLATION OF YEARS OF KNOWLEDGE AND
SCIENCE BACKED INFORMATION TRIED AND TESTED BY THE UCF TEAM AND
THOUSANDS OF CLIENTS AND OTHER PEOPLE ALL OVER THE GLOBE. TO GET THE
FULL PLAN AND REALLY UNLOCK FAT LOSS AND MAXIMISE YOUR HEALTH THEN
SIMPLY…...................

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

                                          CONTENTS
    ➢ BEFORE YOU START                                                Page 7

    ➢ THE MEAL PLAN                                                   Page 11

    ➢ BONUS SECTION 1                           Alcohol & Fat Loss    IN FULL VERSION

    ➢ RECIPES                                                         IN FULL VERSION

    ➢ THE TRAINING PLAN                                               IN FULL VERSION

    ➢ EXERCISE GALLERY                                                IN FULL VERSION

    ➢ BONUS SECTION 2                              10 Fat Loss Tips   IN FULL VERSION

    ➢ TESTIMONIALS                                                    Page 21

    ➢ FAT FURNACE LINKS                                               IN FULL VERSION

    ➢ BONUS SECTION 3                            PH Table of Foods    IN FULL VERSION

    ➢ BONUS SECTION 4                          Life After The 14DFF   IN FULL VERSION

    ➢ 14 Day FAT FURNACE™ FAQ                                         IN FULL VERSION

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

    ➢

                      BEFORE YOU START
Before you start on this 14 day quest we want to make sure you are prepared
and have everything organised. It’s very important that you are laser focused on
your approach to this Fat Furnace plan.

If you do it as illustrated then the results will be very rewarding.

              You will get out of it what you put into it.

Your mind-set is vital. Why are you doing this? Is it for general health, or to get
in shape for a holiday, or for your own self-esteem? Whatever the reason,
connect to it, write it down and make sure you can see it on a daily basis. Putting
a note on the fridge is a good location as a reminder.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

The best way to avoid tempting foods is not to buy them. Forbid yourself from
getting them. Once this 14 day Fat Furnace plan is completed you can start to
reintroduce some good carbs and have an occasional treat/cheat meal. However
for these two weeks it’s all about discipline and you’ll see there are a few tips
below on how to deal with these natural feelings.

Before you start the plan there may be a few items that need to be bought in
advance, such as fish oil and coconut oil. It is advisable to have these before you
start as they will make a dramatic difference in how your body reacts to the
plan.

Do a good shop and make sure you have what you need. If you want the best
quality grass fed meats, then make sure to use the 10% offer that comes with
this plan with Athleat. Just enter ultimatecity at the checkout (in the voucher
code box) for the discount. The meats you get from supermarkets are certainly
not super, the meats from Athleat are.

If your home is full of tempting items that will get your attention on an evening
on day seven of this plan, then box them up and GET RID OF THEM!

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

WE STRONGLY ADVISE that you take some basic measurements before you
start the 14 day Fat Furnace.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE
Ultimate City Fitness 14 Day FAT FURNACE™

Do these on the morning of the first day before breakfast, or taking in any
liquids, and before any exercise.

First the chest. Pass the tape under your arms and measure the mid-part of the
chest (remember where this was, and if you are wanting to be really anal,
measure three times, by removing the tape and then re-measuring and take the
average result).

Once the tape is in place, stand with good posture and relax, so not holding
breath or breathing out. Secondly measure around the stomach on the line of the
naval, once you have the point, it’s a case of standing in good posture and getting
the reading.

Next up measure the hips, at the widest part, should be through the mid line of
your butt (as our American cousins would say), making sure your feet are flat,
stand up straight and relax. When weighing in make sure the scales are on a
hard surface and use the same scales (and tape) again 15 days later to note any
differences.

Lastly please read this link on the stress hormone CORTISOL and see if there are
areas in your life that need a tweak. If you are not covering these bases then
chances are you are throwing a spanner into your fat burning potential.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

                                    The Meal Plan
    ➢ We’ll start with the Meal Plan as we at Ultimate City Fitness
      believe that fat loss and keeping in shape is 70% Food choices
      and 30% Training!

    ➢ What follows is a list of foods that you can eat over the next 14
      days.

    ➢    As we are called Ultimate City Fitness/Bootcamps, we will
         recommend some easy food choices from our favourite food
         outlet in the City called POD. You’ll see some recommendations
         below

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Ultimate City Fitness 14 Day FAT FURNACE™

Non-Starchy Vegetables

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Ultimate City Fitness 14 Day FAT FURNACE™

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

                                                    FLUIDS

Putting It All Together –

Breakfast will consist of 1 choice from the protein choices, 1 from the
nuts choices and 1 tablespoon of fish oil or 5 fish oil capsules (we
recommend Aliment fish oil). If vegetarian use flax oil!

A good quality fish oil is vital. Do not underestimate how crucial Fish
Oil is in your goal of fat loss. It’s a fat that makes you thin, it’s vital to
Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

life that’s why it’s called an essential fat. For the reasons why and the
fish oil we trust and use, and how to order CLICK HERE

A meat, nut and fish oil breakfast will keep your blood sugar level
stable and increase levels of mental acuity and help to burn lots of
body fat.

You will not be hungry soon after as is the case when a high GI
breakfast is consumed. An example of a High GI breakfast would be
cornflakes and milk or toast and jam.

     DO NOT UNDERESTIMATE HOW IMPORTANT THIS TYPE OF
        BREAKFAST IS FOR FAT LOSS AND ENERGY LEVELS!

Remember to change a habit, we have to change a habit! In other
words we have to take steps. We have to recondition ourselves to a
new way of thinking and eating. If you want results and to feel on the
ball, energetic, wide eyed and lose fat to boot, then you have to have
this breakfast, you may surprise yourself!

Once you have got over your incorrect childhood conditioning that
cereal, fruit or whatever is the right breakfast choice, and have
adapted to this way to start the day you’ll never turn back.

This Breakfast of Champions was created by Olympic athlete and top
sports performance coach Charles Poliquin. It’s proven and
recommended by many ‘in the know’ trainers and nutritionists.

We have used this breakfast system ourselves for many years and
when people ask us how we keep lean year round, this is one of the
reasons! It’s a secret weapon in fat loss and feeling great.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

Breakfast Examples

For Pods Menu POD Menu
For your nearest POD POD Locator

                        Note :: add one tablespoon or 5
                       capsules of quality fish oil/flax oil
                           each day after breakfast

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

For more information on protein shakes and why protein is so vital to
our existence, and where to get a good one from then READ HERE

For this shake mix it with water and add a tbsp of the fish oil (if you
had read the fish oil link above you’ll have noted that there is no fishy
taste at all and it actually has a hint of the fruit orange to it). If this is
too much for you to think about then go with 5 capsules of fish oil.

Add herbs and spices to taste and olive oil and balsamic is permitted
and try torotate between different proteins and
vegetables as much as possible.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

                                     POD Elixir of Youth Salad POD MENU

          Ham and veggie Quiche (recipe here, this can be made at home and then eaten
            cold during day, if you are vegetarian replace the ham with more veggies)

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

For the Fish Oils and supplements we recommend and use go to
http://www.alimentnutrition.co.uk/ Quote Ultimate City Bootcamps
when ordering on the phone, or enter in notes section at the checkout,
to get looked after.

Important Notes And Tips On This Plan!

         ➢ Absolutely no alcohol during the two weeks

         ➢ Make sure you drink enough water as stated above

         ➢ The breakfast is the most important meal of the day

                 The observant of you will have noticed that there is
                             no dairy, sugar, or grains in the plan.

         ➢ Plan your food for the day in advance. Think about where you
           can get it from.

         ➢ There are recipes for home-made hummus and guacamole
           below. These are great to eat when you feel tempted by other
           foods. Simply chop up a cucumber into lengths and dip. Celery
           is also a great option or tenderstem broccoli.

         ➢ We understand that many of you are busy and do not have
           time to prepare food. Marks and Spencer are a back-up choice
           if you do not have a POD close to you. They do many cooked
           meats and fish (although not necessarily free range). They also
           sell vegetables, nuts and hummus (although no-where near as
           good as the home made variety it’s better to eat this than to
Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

              cheat and have carbs that will blow the plan). Keep away from
              store made guacamole.

         ➢    When cooking switch to using extra virgin Coconut Oil. It’s a
              fat that makes you thin due to clever little things called MCT’s
              that speed up a person’s metabolism. Find out more on
              Coconut Oil.

         ➢ If you are going to use Olive Oil for salads then make sure it’s
           Extra Virgin Olive Oil. This oil should always be bought when
           stored in a dark jar as it is sensitive to light. It is also sensitive
           to air and heat so should be kept in a dark and cool place.
           Never use it for cooking as heating it makes it rancid, but it can
           be used to pour over hot food such as vegetables.

         ➢ If making a salad dressing go for Organic Apple Cider Vinegar
           that states it is ‘from the mother’. This means it’s in it’s natural
           state and has not been processed, pasteurised. It is actually
           alkaline forming (See Bonus Section 3), unlike other vinegars,
           which is great for the body as we tend to eat a predominantly
           acidic diet (from caffeine, alcohol, meat, dairy, etc.

         ➢ Freshly Lemon and Lime juices are both great used either
           squeezed into water, or food dishes. Many people associate
           them as acidic, but they too are alkaline forming and cleansing
           to the bodies system (See Bonus Section 3)

         ➢ For a snack meal you can get organic nut/seed butters (not
           peanut) from Holland & Barrett. Use it to dip with celery or
           cucumber.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

                                      Jose R - London

 Jose lost over half a stone, but more importantly lost 2” off her chest, waist and
 hips to get ready for her holiday. Amazing effort and just proves that it is not all
        about how much is lost but more how the measurements stack up.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

                                           Tom D - UCF

This is Tom from Ultimate City Fitness and shows how body fat levels can be
reduced dramatically. Body fat is just under 10% on before picture. In 14 days
this went down to 6.3%!

“You'll be able to see how I did all this in the blog post called No Carbs Before
Marbs. I wanted to get into good shape for a holiday to Spain and wanted to give
our 14 Day FAT FURNACE plan a proper go. My goal was not to lose weight, but
lose fat. I felt great after a few days, and my mood was much better than usual. My
energy levels were markably high, especially after breakfast. Great experience”

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

                             Caroline P – London
"I have just completed the 14 day fat furnace and it has been a complete
revelation. I'm absolutely stunned by the results, having lost 11lbs in two weeks,
and 2 inches off my waist and hips.

The programme is incredibly detailed, and explains everything very clearly so that
you understand why it is that certain foods/ drinks have to be avoided. It is also
very practical, supportive and holistic - incorporating not only detailed meal plans
and recipes, but also lifestyle advice and training tips.

I would say it requires a bit of planning and (in my case anyway!) a lot of self-
discipline, but I'm proud of myself for sticking to the plan meticulously, and my
motivation increased when I started seeing results (as early as five days into the
programme). Obviously I'm thrilled with the weight loss, but am also experiencing
additional benefits in a general sense of well-being - I'm feeling alert, energetic
and clear-headed. I'm also sleeping really well which is a marked and very
welcome change.

I can see and feel the difference in how my clothes fit, and several friends have
commented on how well I look. Thank you UCB for putting together such a
fantastic programme!

Caroline"

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Ultimate City Fitness 14 Day FAT FURNACE™

                            Peter T. Cambridge
"I thought I'd update you with Claire's and my progress after being on the 14 day
fat furnace plan. We are currently on day 12.

As you know I have an exceptionally busy lifestyle both at work and at home. The
past 6 years Claire and me have had our fair share of stress and a drink at night
seemed the best cure.

We've always been conscious of our health, weight and the way we looked by the
pool so to speak; so like most we would start trying to be more healthy, diet &
exercise etc 3 months before the summer holiday.

But, in the past, we would never really get great results. I'm turning 40 this year so
I feel a little more determined than normal; and the food plan, food tips, exercise
etc you gave me came just at the right time.

We both always do better if we are both "healthy eating" rather than just one of
us; so Claire was up for it, which made me even more motivated because I
desperately wanted this to be a team effort, and I know good food and exercise
works miracles.

Well after just 12 days we are changed people. I'm never really interested too
much in actual weight loss, but as a matter of interest I hopped on the scales and
I've dropped 12lbs!!

In addition to the drop in weight I quite simply feel fantastic. I feel more focused,
I'm sleeping better than I have for years, I don't feel as stressed and genuinely feel

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

a sense of calm about myself; just more chilled basically. My headaches have
stopped too!

My work trousers that were tight only a few weeks ago are now a little loose. I
can’t believe it.

Claire is the same. Her biggest problem was that things would get to her very
quickly. She had a very short fuse indeed and now after a week she even said
herself "things just aren't bothering me; this program is unreal". She now wakes
with a clear head, feeling on the ball.

The whites of our eyes are crisp and bright. I'm not making this up and I would
quite literally beg anyone who can relate to what our lives were like to try this and
give it they're all because it's not a fad or a trick or even complicated. But I agree
it’s an all or nothing approach.

Seriously Tom and Gavin, big thank you for the advice and info and the blogs of
genuine advice that does work; and if you try it and you don't feel different then I
don't believe you've given it 100%!

Peter & Claire x”

Peter lost 14lbs in the 14 days and has continued to lose fat ever since. The
families life has taken a massive boost as a result of the new positive eating and
exercising habits and everyone is reaping the benefits as a result.

having a plan and then following it consistently is the key.

Peter and family are an inspiration - Tom D

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

                           Mike A – Manchester
"I run my own business and over the last few years I have gradually got heavier
and more unfit over time, through eating all the wrong things while travelling
(and at the wrong times) and not exercising properly. Although I play football
once a week it wasn’t enough to combat the junk I ate and drank (Pepsi max by
intravenous drip). In fact I have been getting slower and less agile as the weeks
and months progressed. Talking with my business partner we had a discussion
about how much more we could grow our business and be even more successful if
we were fitter and healthier.

That’s when Tom and Gav’s 14 Day Fat Furnace plan came along. It seemed
perfect timing, so I bought it and got the fridge packed with what i needed to get
going. Looking at the plan, I knew this was a massive change for me in how and
what I eat. But it was easy to follow and so i went for it. Not drinking Pepsi Max
was one of the trickier things for me. As someone who doesn’t drink alcohol, smoke
etc, I always saw it as acceptable as my only vice. But after a few days I didn’t even
bother about it. I was starting to feel more energy, especially in the afternoons,
when my usual carb packed lunch would send me all drowsy. I have to say I started
to feel good.

At the end of the first week I wore a suit that 2 weeks earlier I had thrown to the
floor in disgust as I couldn’t even fasten the trousers. It felt great to wear it one
week in to the plan, and motivated me for the next week as I could see results. I
was seeing a difference in shape that helped keep me motivated, except for a
couple of days of despondency that Tom snapped me out of when I felt I wasn’t
progressing. (Great support when I needed it, Tom). I played football near the end
of the second week, and some of the lads commented on how I looked slimmer. But

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

more than that, I was much more full of energy and I had gained a yard of pace
with the fat loss I had managed.

By the end of the 14 days I took measurements to see how I had done. I had lost ½
inch from my neck and also my chest. An inch from my hips and 1 and ½ inches
from my belly. Although for me I didn’t see massive weight loss (6Ib) I had seen the
difference on tape measure and in my clothes. But more than that, I definitely
broke some bad habits and cravings over the 14 days and am trying to keep that
up with the help of Tom and Gav’s follow up plan

Mike"

                                  Jackie H - London
“I have been receiving the emails from UCB for about a year and finally took the
plunge on the 14 day fat furnace and bootcamps prior to my wedding.

The fourteen day fat furnace was my starting point. I prepared well and stuck to
the plan like glue. I did not starve myself or kill myself with exercise. The fat
furnace plan showed me what can be achieved if you put your mind to something
and stick to it.

However, it wasn’t easy. After three days my body was tired, I felt lethargic and I
was fed up. All I could think about was food and where my next meal was coming
from. Each time I thought about reaching for a biscuit my mind focussed on my
goal and I was able to resist.

As I went into the second week my body seemed to find a new lease of life. The
cravings for sweet food disappeared, I stopped missing alcohol and caffeine and I
Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

had more energy. As this point I decided to try out the bootcamp. I wanted to
combine what I had achieved with the eating plan with some hard exercise.

My first session was tough but I enjoyed it and I was motivated throughout by
Gavin who was great at not letting any of us quit. I enjoyed it so much, the
following day I signed up to six more classes, all pre wedding in the hope that I
could get even more lean and toned in time for the big day.

I astounded myself by losing nine pounds of weight, 1.5 inches from my bust and an
inch from my waist. I feel great and I’m continuing to follow Tom and Gavin’s
healthy eating plan, with a day off here and there.

Jackie"

                            David S - Cambridge
"I've been following the UCB/UCF blogs from the off and to begin with I made the
odd change to my diet here and there, but quickly fell back into bad habits, using
the weak excuses that the guys often highlight on here. 6 weeks ago I booked
flights to Spain, and knew that in the shape I was in then my t shirt would be
staying on!

I decided to make a proper effort to turn things around (No Grain Before Spain!)
and the results were fantastic. Jeans that I almost couldn't do up 6 weeks ago now
need a belt, and I even allowed a photo of me with my top off to be posted on
Facebook! The key thing I have learned is that following the tips on the blog have
actually made my diet more varied and interesting, but also much, much tastier.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

I have passed info from the blogs on to friends, colleagues and even random people
I have met. Two female friends of mine have dropped spin class from their training
on the strength of Gav's blog, and both have said that they have seen an
improvement in the 10 weeks since.

Thanks for all the tips guys - keep 'em coming!"

                            Candice M – London
"I just wanted to let you guys know how I was getting on. I started the 14 Day Fat
Furnace 2 weeks ago and I'm astounded at the weight loss I have had! In total I
have lost 11lbs and on my measurements I lost 1.5inches around my torso and 0.5
inches on my arms and my legs. During the 2 weeks I did 5 Ultimate City
Bootcamps and Tabatas every other day. I was also wearing my Zaggora Hotpants
and I think every girl should have a pair http://zaggora.com/

I've just started my Life After The 14 Day Fat Furnace now so I am really looking
forward to the next few weeks and to see what my results are, so I will keep you
guys posted on my progress X

Candice"

                                  Cathy O - London
"I had found I had plateaued on my current regime of eating and exercise and
needed to find a way of shifting a few extra inches around my stomach in time
for summer.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

So I decided to undertake the 14 day fat furnace in order to shake things up a bit.
Oh, the agony and the ecstasy!

The biggest issue for me was giving up milk in my coffee and little snacks of
water crackers and cheese so by day 3 I was a mess and bored to death of meat
and veg.

However over the next few days those feelings of agony gave way to feeling
lighter on my feet and more alert. I had a lot more energy and my eyes were
brighter and I found the gym a breeze.

The following week I was fitting into my size 26 skinny jeans like a teenager and
despite one night wherein I gave into my desire for carbs and alcohol on a hot
sunny evening I kept it up for the rest of the week and achieved my goal.

The first latte and bacon sandwich I ate following the 14DFF was pure ecstasy
and I savoured every bite however I now find I have cut back my lattes to one a
day and substituting it with herbal tea, something I used to avoid.

Its been a few weeks now and after taking my measurements again today have
found that the 1.5 inches I lost around my stomach have stayed off and the
skinny jeans still fit!

I am about to do a 7 day maintenance fat furnace to keep things in check
following a week away and the FAQ you sent has provided further tips on how to
perfect the regime and make sure I don't stray. It really is worth all the pain and
will be something I will continue to follow in the future to stay lean.

Thanks so much for all the effort you have put in to provide a safe and effective
diet and exercise regime that really works.

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

Cathy"

                                  Jenna N - London
"Love, love, love the 14 day fat furnace. All the do's and the don'ts that you need in
order to eat well, sleep well and train well.

Gavin and Tom really know what they are talking about. I wouldn't normally rave
about things like this, but they are so good at what they do and really put the time
and effort into all their clients to make sure that we get the support we need!

Big, huge THANKYOU to you guys!

Jenna"

                FOR THE FULL VERSION OF THE 14 Day FAT FURNACE™

                 WITH 40% OFF THE RETAIL PRICE!

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

Here's a reminder of what you will get......

              Over 70 pages packed with tried and
            tested, scientifically proven fat loss tips!

         Your metabolism will be raised        Your mood will be improved

         You will lose fat                     You will experience deeper sleep

         Your stress levels will fall          Your mind will be sharper

                FOR THE FULL VERSION OF THE 14 Day FAT FURNACE™

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

Contact Details

Email us if you are experiencing any abnormal feelings/reactions. This
should not be the case however as you are essentially just eating a
very healthy diet.

Some people may feel lethargic for a few days at the start of the plan
as their body is adapting to eating clean and detoxing to an extent.
Stick with it and the feeling that follows will be well worth the efforts.

Not everyone will experience the same results as the testimonials
above. Some will get better results, some will not. What we do
guarantee is that you will finish the program feeling better and having
reprogrammed your nutritional and exercising habits. Many people
end the plan and feel so good that they continue eating as outlined in
The Life After The 14 Day FAT FURNACE™ and continue losing fat and
getting fitter and healthier.

If you do not like any part of the plan then we'll give you all your
money back, no questions asked!

Copyright © Ultimate City Bootcamps May 2012
Ultimate City Fitness 14 Day FAT FURNACE™

E:: info@ultimatecitybootcamps.co.uk

Yours in health, happiness and leanness.

Train Hard & Live Easy

Gavin & Tom @ Ultimate City Fitness/Bootcamps

If you enjoyed this plan, then do us a favour and post on our FB site
above or send us an email to info@ultimatecitybootcamps.co.uk and
tell us and our readers why.

Sharing this Document

There was a lot of work that went into putting this document together. I can't tell you how many countless hours are spent putting together
the weekly UCF newsletter from which this information was compiled. That means that this information has value, and your friends,
neighbors, and co-workers may want to share it.

The information in this document is copyrighted. I would ask that you do not share this information with others-you purchased this book,
and you have a right to use it on your system. Another person who has not purchased this book does not have that right. It is the sales of this
valuable information that makes the continued publishing of UCF Tips possible. If enough people disregard that simple economic fact, the
newsletter will no longer be viable or available.

If your friends think this information is valuable enough to ask you for it, they should think it is valuable enough to purchase on their own.
After all, the price is low enough that just about anyone should be able to afford it.

It should go without saying that you cannot post this document or the information it contains on any electronic bulletin board, Web site, FTP
site, newsgroup, or ... well, you get the idea. The only place from which this document should be available is from one of the UCF Web sites. If
you want an original copy, visit the 14DFF Page at the following

address:   http://ultimatecityfitness.com/14-day-fat-furnace/ Thank you

Copyright © Ultimate City Bootcamps May 2012
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