Jay Robb’s 3-Step Shape-Up Plan

Give Me 3 Days and I Will Change Your Life!

 

Want to look and feel incredible—inside and out? Then I have the perfect plan for you…

Whether you admit it or not, you want to look fantastic. There is nothing wrong with this mindset. It is not an egotistic facet of your existence or a narcissistic adventure. Looking and feeling your best is inherent to your core being. You are naturally programmed to be your best. We all are. And to help you look and feel your best, I offer you my 3-Step Plan that can help you look fabulous from head to toe—inside and out. You will look and feel like a new person in 3 days or less. Don't hold back. My plan is easy. My plan is powerful. My 3-Step Plan works, and the time to take action is NOW!


 

STEP 1 – SHAPE YOUR THINKING

 

Step 1

My job is to get you in the best shape of your life—both inside and out—and the first step is to help you gain control over your thoughts. The way you think determines your destiny in life and is reflected by you and your surroundings. I feel that most people do not realize his or her full potential because they have NO CONTROL over their thoughts. To get in your best shape requires you to have control over your thoughts. Thought control is the trait ALL successful people possess.

We struggle in life because of the way we think. Our thoughts create our reality. What we believe is what we get. Take a look around you right now. Do you like the way you look? Do you like your friends? Your home? Your job? Your financial status? Your life in general? If not, then I have GOOD NEWS! Follow my 3 steps below and it will change your life forever.


Part One:  See the Vision

A vision is like a goal but more vivid because you can clearly see it. A vision is a picture in the mind that you focus on. A vision is a target that you automatically gravitate towards, as long as that vision exists.

To create a vision is easy. Very easy. Just sit down and close your eyes  and let your thoughts settle. Just relax. Now simply dream about looking your best. Don't be bashful. DREAM! You dreams will soon be your reality, so dream with passion!

Very clearly, see yourself looking your absolute best. Your hair, your face, your body. See the shape, the skin tone and every facet of your body. If you are a woman, see how your tummy will look, your arms, your rear end, your hips and your thighs. If you are a man, see your pecs, your biceps, your abs, your shoulders, your thighs, and your calves. Get a clear picture and keep this in your mind. This vision is a glimpse of what will soon be reality and is what every cell in your body is now VISUALLY PROGRAMMED to create.

The mind is your GPS system and with this vision your body automatically KNOWS what it needs to do to make your vision reality. Without this vision, you are like a ship without a rudder. Without a vision, your mind is in charge, and it will allow you to drift through life in whichever direction your mind wishes to take you. You will be influenced by advertising, friends, parents, loved ones, magazine ads, TV, radio, the news, and the weather. You will float about, never being in control of your actions. Why? Because you have let your mind take you for a ride. You are asleep and mind is in charge. And many times, the ride your mind takes you on is not a dream but a nightmare.

Once you realize your vision, focus on it. Never let this vision fade. See it clearly. Be so in tune with it that at any moment you close your eyes, you can see this vision of yourself, how happy you are, how active you are, how energized you are, and how fantastic you look.


Part Two:  Settle Your Thoughts

Your mind is your friend if you have control over your thoughts. Your mind is your enemy if you have no control over your thoughts. Keeping your thoughts settled and managed is easy. All that is required is for you to be quiet for 15 minutes each day. That's it. Just like that car insurance commercial says, only in this case, "15 minutes can save you 15 years on your life." I'm talking about basic meditation here. I'm not teaching a religion or a philosophy. I'm teaching you a technique, a technique that can settle your thoughts, give you peace of mind, end your frustrations, and change your life in just three short days.

Meditation is easy and effective, but you MUST do it daily for the magic to happen. The magic will be subtle, similar to walking in a heavy mist. At first you notice very little but eventually the heavy mist begins to penetrate and soak into your clothing.

To meditate, sit down on a comfortable chair. A firm chair, such as a kitchen chair is ideal. Sit with your back comfortably straight. Close your eyes and place your focus between your eyebrows. Now just breathe, following your breath coming in and going out. That's it.

To allow yourself to meditate without giving any thought to time, a simple technique I use is to set a kitchen time for 15 minutes and place it in another room. By doing this, I can relax completely. You may also wish to sit on a formal meditation pillow and mat as is practiced in Zen, Buddhism, Hinduism, Transcendental Meditation (TM), Yoga, and various religions worldwide. Again, I am NOT teaching a religion here. I am teaching you a technique that will change your life.


Part Three:  Get Centered

In reality, positive and negative are just two sides of the same coin of life. If there is a positive, there is a negative. The ideal is to be neutral; neither positive nor negative. I have heard a lot of people raving about the power of positive thinking. But what is positive thinking? And what is positive? I feel that positive thinking is really "no thinking" or no thoughts because that is the most positive thing you can do. Trying to think and make things "happen" for you with positive thoughts can be a problem because it sets you up for disappointment. Like goal setting, positive thinking can work, but it may not get you where you need to be in the order you need to get there.

Instead of trying to create things in your life, focus on your vision and let life unfold before you. As life opens doors, walk through them without fear. Goals and positive thinking can sometimes coax you into trying to open a door and walk through it before nature opens it. Timing is everything. In fact, timing is critical to your peace of mind and your success at anything. Just like a fine wine, nothing should come before its time.

Neutral thinking stops you from ever being disappointed. Anytime you have something you are striving for (don't confuse this with a clear vision that unfolds automatically without you forcing the action), there can be struggles and challenges. I should be doing this, or I should be doing that. Why am I still overweight? Why am I out of shape? These are all thoughts that are silly because they are not a reflection of reality. These thoughts are a reflection of how you "believe" things are. In reality, you are not overweight or underweight. You just weigh a certain number of pounds. That is it. If your current weight does not match your vision, then there are no worries. You are already doing everything you can at the present moment to see your vision become reality. No need to force the action. Just see the vision and step through the doors that life opens along the way.

There is no need to be positive or negative. Be neutral and let life show you the way—and in its order, not yours. Time does not exist. There is only order. Be neutral and surrender to the order of life. Time disappears when you are doing instead of thinking. When you are just doing, and you forget about the doer, life becomes a dream come true. Everything you need to help you realize your vision will come your way—in its own order. Stop beating yourself up. Forget about yourself. See the vision and watch miracles happen—one step at a time.

 

 

STEP 2 – SHAPE YOUR EATING

 

 

You are what you eat, (at least in the physical sense), which is why it is critical that you eat natural foods. Exercise is not the best way to lose weight. Exercise is, however, important for toning your muscles and for getting your body physically fit. Your DIET (not exercise) is your best means for losing weight and keeping it off. Never indulge in the erroneous thought that exercise is your weight-loss elixir. It is not. What you eat is what you get. Every bite of food you take and everything you drink creates the physical you. I will show you the foods to eat that will make you look like a million dollars (before taxes), and I will also show you foods that will make you look fluffy, puffy, and stuffy.

 

Part One:  Get Cleansed

 

It is a toxic world, and most of the toxins that you come into contact with are manmade. There are thousands of chemicals in your food, in the products you use daily, in the air you breathe, and in some of the beverages you may be drinking. You can do your best to avoid many of these chemicals, but you can't avoid them all. These chemicals can easily get into your body via your mouth, nose, skin, and lungs. Your body is in a constant battle to neutralize these toxins once they enter your body. If too many enter your body at once, or if the toxins are too concentrated or deadly, you may get sick—or worse—you could die.
 
Your body can become toxic if you are eating foods that are not completely digested and absorbed into the body. You can also become toxic internally if you are constipated. Believe it or not, I estimate that 99% of Americans are constipated, even though they have at least one bowel movement per day. One is not enough! You should have one to three healthy bowel movements each day. A very common form of toxicity is "fried-fat overload," which is very common in America due to the fried foods we consume as a nation.
 
No matter what reason your body is overloaded with toxins, performing a short cleanse is a quick fix that can make you feel like a new person—while dropping 5 to 10 pounds in as little as 3 days. Fruits and vegetables are the best foods to consume to assist your body in the cleansing process. Most fresh fruits and vegetables are low in fat and contain unique nutrients and properties that do not interfere with your body's ability to detoxify itself.

 

A simple 3-day cleanse is my FRUIT FLUSH™ 3-Day Detox. If you are looking for a time-tested and proven cleanse, you may wish to give it a try. It only costs $5 as an instant download at this website.


Part Two:  Get Nourished

Physically, you are what you eat and drink. What you eat, and how much of it, determines what you will look like. That's a simple fact that you must never forget. Every time you shovel garbage into your mouth, stop and think for a moment how you will look and feel the next day—or the next hour or two. The word that comes to mind is "awful." When you eat junk, you will eventually look and feel awful. Some people can get away with eating junk longer than others, but in time, we ALL must pay the price. For some it will make them fat. For others, it will make them sick. Others may actually die prematurely from eating the wrong foods because they develop cancer, type 2 diabetes, heart disease, or they suffer a stroke.
 
There are no guarantees in life except that once you are born, eventually you must physically die. Those are the two facts of life. But in between birth and death you have a lot of living to do and the healthier and happier you are, the more you will enjoy your life. Money can't buy you good health or a fit body. Eating properly is critical for getting in the best shape of your life. Good food equals good health. Good health equals a good life.
 
Many of you may be wishing to lose unwanted body fat, and that can only happen if you are willing to eat properly. When you indulge in natural foods, overfilled fat cells shrink like a cheap cotton t-shirt in a hot dryer. Eating properly also keeps you from getting sick. Eating properly helps keep your body firm and fit. Exercising alone is not enough to keep your body fat low. In fact, exercise does very little to help you lose unwanted pounds. Your diet is the way.
 
An easy way to improve your diet is to consume a Jay Robb Whey Protein Shake for breakfast each day (or as one of your main meals), followed by a balanced lunch and dinner. Lunch and dinner should both be healthy meals containing protein, vegetables, and a healthy fat. Always try to consume organically grown foods.
 
Below is a carb-controlled protein shake recipe and a list of healthy foods to choose from. For an in depth and comprehensive eating plan, please see my books, The Jay Robb Diet for Men and The Jay Robb Diet for Women.

CARB-CONTROLLED PROTEIN SHAKE
 
MAY BE USED FOR BREAKFAST, LUNCH, OR DINNER
Jay Robb Banana Protein Shake Recipe
•  12 ounces water
•  1 scoop Jay Robb Whey Protein Vanilla (or flavor of choice)

•  ½ banana
•  1 heaping tablespoon Jay Robb Organic Psyllium Seed Husks
•  20 almonds, raw unsalted or 2 tablespoons raw almond butter
•  5-10 ice cubes

Place all ingredients in blender and mix for 30 seconds until creamy smooth


Foods and Ingredients to Limit or Avoid:

• Fruit juices
•  Cakes
•  Candy
•  Candy bars
•  Coffee
•  Cookies
•  Corn syrup
•  Deep-fried foods
•  Desserts
•  Dried cane juice
•  Evaporated cane juice
•  Farmed fish
•  Foods and beverages containing caffeine
•  Fried foods
•  High-fructose corn syrup
•  Hydrogenated oils
•  Ice cream
•  Margarine
•  Pies
•  Processed cheeses
•  Processed meats
•  Refined oils (corn oil and soybean oil especially)
•  Sucrose
•  Sugar
•  Sugared or diet soft drinks
•  Tea (except herbal teas)

 
I know this is an extensive list, but the sad truth is that I could make it even longer because the amount of junk food that exists in our world is staggering. It is hard to find real foods anymore and, to me, that is sad. Plus, because junk food is everywhere and is socially acceptable, it makes it very difficult to avoid the junk-food landmines that are out there waiting for you to step on.
 
Healthy Carbohydrates You May Consume In Limited Quantity (freely consume non-starchy vegetables):

•  Beans (also considered to be a protein food)
•  Fresh fruit
•  Non-starchy vegetables (unlimited)
•  Starchy vegetables
•  Whole Grains that are gluten free
 
Healthy Fats You May Consume
•  Avocado
•  Butter, raw
•  Cheese, raw (is also considered to be a protein food)
•  Coconut oil
•  Flaxseed oil
•  Olive oil
•  Raw nuts
•  Raw seeds
 
Healthy Proteins You May Consume, but in Limited Quantities:
•  Jay Robb Whey Protein (1-3 scoops daily depending on your needs)
•  Beans
•  Cheese
•  Egg whites
•  Full-fat cottage cheese
•  Whole eggs
•  Beef
•  Chicken
•  Duck
•  Fish
•  Turkey
•  Venison
 
When selecting foods for your diet, be aware that fat is your primary source of fuel. Also, consume at least 50% of you calories RAW. 

 

STEP 3 – SHAPE YOUR BODY

 

Exercise is the third step in the process of YOU looking and feeling your absolute best—inside and out. Your diet is your fat melter and exercise is your body shaper. Exercise allows a woman to create a firm sexy body that has the curves and contour of a movie star or glamour model. For guys, exercise can build big arms, tight abs, a wide back, and powerful thighs. Exercise keeps men and women young, healthy, and sexually attractive. Exercise is critical to your wellbeing but you must exercise properly or you will waste your time, injure yourself, or create an out-of-balance body.

Exercise does not need to be viewed as torture or punishment. While exercise requires effort, it should be enjoyable and not exhausting. For this reason, I suggest doing a 30-minute workout everyday, or every other day.

Why Am I Qualified to Teach You?

I have owned and operated two successful fitness clubs, competed as a drug-free natural bodybuilder, promoted several of America's first drug-free bodybuilding contests, was a personal trainer for over 10 years, was a feature columnist for Natural Bodybuilding Magazine for over 20 years, and assisted the National Gym Association in creating and producing their personal training certification program. And that's not to mention the fact that I created the world's first protein powder made with rBGH-free whey protein. I am also the world's first protein-powder formulator who used stevia instead of artificial sweeteners so that health-and-fitness-conscious men and women had an alternative to the traditional junk that was—and still is—on the market. In short, I am not a new kid on the block and it delights me to be able to share my 30-plus years of health and fitness wisdom with you.

I am not a huge fan of performing cardio work to lower one's body fat. Cardiovascular training is great if you wish to be physically fit in general or for a specific sport, but for losing weight it can be useless of even counterproductive. A fast-paced workout with weights that elevates the heart rate for at least 15 minutes is also a powerful way to train your heart and lungs.

Do You Need a Personal Trainer?


Good personal trainers are hard to find. Oh, there are loads of personal trainers out there, but selecting one that is qualified and can help you will require some effort on your part. First note that you are not hiring a trainer to help you lose weight in the gym. Your trainer's job is to tone, shape, and condition your body if you are a woman and build bigger muscles and overall power if you are a man. That's it. Just because you work with a trainer it doesn't mean you will magically melt away all your unwanted fat. That is a pipedream. Your diet is your fat melter. Period. Never forget that fact.

You need a personal trainer if you:

•  Want someone to keep you motivated
•  Need instructions on how to perform exercises properly
•  Desire to break through a plateau in your training
•  Would like another perspective on you training routine
•  Need someone to make you accountable

If you have limited financial resources you can still utilize a personal trainer but just limit your sessions to once a week perhaps. Or, hire a trainer for six sessions until you have learned all the basics, then launch out on your own. Or, hire a trainer for three sessions every three months to help keep you motivated.

How to Hire a Good Trainer

Look for a trainer who walks their talk and their body reflects it. Don't hire wimpy or out of shape trainer. Trainers should be fit AND lean. Credentials can be deceiving. A trainer may be a good learner but may not be a good teacher. If you are about to make a sizable investment in a trainer, request a free session to see if you mesh well with the trainer. Some trainers are motivating and others are a huge turn off. Ask your trainer for a list of successful clients that he or she has trained and talk with these clients. Meet them and get their feedback. If you are hiring an inexperienced trainer (a trainer who has a cert but has less than one year's experience) I suggest you request their sessions be discounted because he or she will be learning their trade by training you.

Below are various exercise routines for various people and applications. Keep in mind, exercising is NOT for weight loss. Exercise is for getting fit. You must enjoy working out or you will never stick with it, so FIND a way to love it. Do workouts that actually FEEL GOOD to you. I know that may sound impossible, but it is not. In my opinion, most people train far too hard and far too long each day (unless they are serious athletes or professional athletes training for a specific sport or event). Average folks, like you and me, only require about 30 minutes of daily exercise to stay fit for life.

 

ROUTINES FOR WOMEN:

 

THE SHAPER (home workout requiring no equipment)

Perform one set of 35 repetitions of each exercise every other day. Rest one minute between exercises.

•  Lunges
•  Squats
•  Calf raises (one leg at a time on a step holding onto the railing)
•  Rear leg kicks (performed on the floor on all fours)
•  Push ups (shoulder width hand spacing)
•  Push ups (narrow width hand spacing)
•  Arm curls (using a gallon bottle of water for the weight)
•  One-arm rows (bent over, hand on a chair, using gallon bottle of water)
•  Crunches
•  Knee ups (on the floor)

 

THE SUPER SHAPER (workout for a fully equipped gym)

Perform one set of 35 repetitions for each exercise every other day. Rest one minute between exercises.

•  Leg press
•  Leg curl
•  Calf raises
•  Chest press
•  Lat pulldown
•  Machine rows (medium-wide grip)
•  Dumbbell press (seated)
•  Triceps pushdown
•  Dumbbell curls (seated)
•  Crunches

 

ROUTINES FOR MEN:

 

THE TONER

Perform this routine every other day and do 1 set of 25 reps for each exercise (unless otherwise stated) Rest one minute between exercises

•  Machine bench press
•  Lat pulldown
•  Machine rows
•  Machine shoulder press
•  Machine curls
•  Machine triceps press
•  Machine leg press
•  Machine calf raises
•  Crunches (perform one set to failure)
•  Stretch and cool down

 

THE MASS BUILDER

Perform 3 sets of 12 reps for each exercise (unless otherwise stated). Rest one minute between sets.

DAY ONE: (chest, back, and shoulders)
•  Dumbbell inclined bench press
•  Dumbbell flat flies
•  Lat pulldown, wide grip
•  One-arm dumbbell rows
•  Seated dumbbell shoulder press
•  Crunches (2 sets x 50 reps)
•  Stretch and cool down

DAY TWO: (arms and legs)
•  Leg press
•  Leg curls
•  Leg extensions
•  Seated dumbbell curls
•  Preacher bench curls
•  Triceps pushdown (v-bar)
•  French press (e-z curl bar)

DAY THREE:
•  Rest then repeat the cycle

 

ONE BODY PART A DAY BEEF BUILDER
(Everyday, perform one set of abdominal crunches to failure)

DAY ONE (chest)
•  Inclined bench press
•  Cable flies
•  Dips

DAY TWO (back)
•  Lat pulldown (wide or close grip)
•  Machine rows
•  Hyperextensions on machine
•  Shoulder shrugs

DAY THREE (shoulders)
•  Dumbbell press (seated)
•  Lateral dumbbell raise
•  Front dumbbell raise

DAY FOUR (arms)
•  Triceps pushdown (V-bar)
•  Close grip flat bench press
•  French press (E-Z curl bar)
•  Dumbbell curls (seated)
•  Barbell curls (standing)
•  Hammer dumbbell curls (thumbs up)
•  Wrist curls (barbell off end of bench

DAY FIVE (legs)
•  Leg press
•  Leg extensions
•  Leg curls
•  Calf raises (on calf machine)

Repeat the cycle

 

IN CLOSING


You now have the perfect plan for making a complete transformation of your body—inside and out. Do not fret if you fall off the wagon from time to time. Just get back on track and continue moving forward toward your vision. The key to success is to never lose sight of your vision. Your vision directs every cell of your body to make that vision a reality. And always remember, life is a journey, not a destination.

May your VISION be with you,