GET LEAN SUPPLEMENT ESSENTIALS   Reducing Carbohydrates: not completely removing them, but by increasing protein and healthy fats into diet. Too many carbs in a meal can spike blood sugar levels that lead to poor insulin function, increased cholesterol and fat synthesis.  The carbs that we do eat also need to be low glycemic in order to prevent rapid rises in blood sugar.   Alpha Lipoic Acid: strong antioxidant that improves insulin sensitivity, taken before meals can help keep blood sugar levels from spiking by better metabolizing carbs.   Relora: patented blend of herbs which can knock down cortisol (stress hormone).  Elevated levels of cortisol can interfere with insulin function and encourage fat accumulation especially along the waistline.   Green Tea: powerful antioxidant that has many benefits including increasing fat loss when combined with exercise.   L-Carnitine: amino acid required for transporting fat into cells to be used as energy; can be used to maximize burning fat from exercise.   Appe-Curb: can help reduce appetite for those who regularly overeat or who have trouble with cravings even after eating a full meal.

SAMPLE DAILY SUPPLEMENT PROGRAM Jarrow Alpha Lipoic Acid: take 1 before each meal Lifetime Relora: take 1 with lunch and 1 with dinner Source Naturals EGCG (green tea): take 1-2 daily, one the days you exercise take it shortly before workout NOW L-Carnitine: take 1 tablespoon straight up or add it to your pre workout drink

GET LEAN EXERCISE TIPS   Strength train with light weights Long workouts (> 1 hour) including cardio Longer endurance exercise helps train the body to use fat for energy Exercise four to five days a week.