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8/18/2019 Fitness in 15 Minutes Part
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FITNESS IN
15 MINUTES Hi folks my name’s Deepak Shukla and in this Ebook I’m going to focusupon the daily 15 minute workout that keeps me at <15% body fat,
with a visible 6-pack and muscular definition. If you’re strapped fortime but want RESULTS - I hope this guide will enlighten you . Just
remember. Work hard and work smart and you can do anything you want!
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ACCOMPLISHMENTS (TO DATE)
! 19 Marathons (Almourhol, Barcelona, Chicago, DublinCopenhagen, Edinburgh, Helsinki London, Malaga, Malta, Vienna,
Oslo, Paris, Pisa, Seville, Stockholm, Rio, Rome, Vienna)
! 3 Ultramarathons (Brecon Beacons, Wales, 10 hours -
65k; Novara, Italy 6 hours - 50k; Madeira, Portugal 29.5 hours -
115k)
! 2 Ironmen - 3.9k swim, 180km bike ride,
42.2km run (Port Elizabeth, South Africa; Maastricht,Holland)
! 1 Olympic Triathlon 1.5km swim, 40k
bike, 10k run (Lausanne, Switzerland)
! Multiple 21k/10k/5k runs (Amsterdam, London)
! 1 Fight Muay Thai Won via Technical
Knockout (Rio, Brazil)
! Private Muay Thai classes w/amateur world
champion (Jamal Sahib Muay Thai; Lausanne Switzerland)
! Qualified FA Football Coach Level 1 (100% pass
mark), Captained School Team, QPR (Pro Team) Player of the Week
@ a Soccer School
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LinkedIn Twitter
Email Facebook LikeYouTube
Connect With Me Website
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A DIFFERENT PLAN PERHAPS:Click here to let me know
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FITNESS IN 15 MINUTESby Deepak Shukla
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GET A STOPWATCH/
WRIST WATCH Put it somewhere visible
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GET MUSIC YOU LIKE TO
DANCE TO Let's try and make this fun
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IF YOU ARE STARTING
FROM DAY 1 Just start - the specific exercises aren't so
important
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YOU DON'T NEED WEIGHTSYou can do this all with your own bodyweight
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PEOPLE WILL BLIND YOU
WITH SCIENCE In the beginning that's not important
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FOCUS ON INCREASING
YOUR PAIN THRESHOLD It's what will make the most impact
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MANAGING PAIN IN THE BEGINNING Is never easy - but worth it
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LET'S START WITH
SIMPLE THINGS Do push ups
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WHAT ABOUT ANOTHER
SIMPLE THING Incorporate squats
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YOU CAN IMAGINE THE
WEIGHTS IN YOUR HANDS I'm not kidding
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FOCUS UPON COMPOUND MOVEMENTSThat relate to major muscle groups. Chest and
Shoulder. Core and Back. Thighs
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IT’S MEANT TO BE PAINFUL If it isn’t then it’s not worth your time
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REMEMBER WHAT I SAID?Week 1 the exercises AREN’T IMPORTANT you
just need to commit to 15 minutes of pain
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KEEP THIS UP FOR 7
DAYS PLEASE Please just commit
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NOW FOR SOME DIETARY STUFF
Again some fundamentals to just remember
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START SMALL (OR MASSIVELY IF
YOU CAN DO IT)You know simple stu ! like…
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CUT OUT: Less sugar. Less sugar. Less processed food. Lesswhite bread, rice. Less chocolate
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I DIDN’T SAY STOP. SO JUST REDUCE
Remember. Progress not perfection
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COMBINING THE DIET
EXERCISE Is a huge step. Allow yourself 2 weeks to adjust
to it consistently (and of course adapt/improve as you can)
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IF YOU CAN’T MAKE 2 WEEKSStart again.
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WANT MORE? Part 2 of Fitness in 15 minutes is here
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A DIFFERENT PLAN PERHAPS:Click here to let me know
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THAT’S IT OTHERWISE FOLKSSee it isn’t rocket science is it? :)
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Check out my
Courses Here
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LinkedIn Twitter
Email Facebook LikeYouTube
Connect With Me Website
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ACCOMPLISHMENTS (TO DATE)
!
19 Marathons (Almourhol, Barcelona, Chicago, DublinCopenhagen, Edinburgh, Helsinki London, Malaga, Malta, Vienna,
Oslo, Paris, Pisa, Seville, Stockholm, Rio, Rome, Vienna)
! 3 Ultramarathons (Brecon Beacons, Wales, 10 hours -
65k; Novara, Italy 6 hours - 50k; Madeira, Portugal 29.5 hours -
115k)
! 2 Ironmen - 3.9k swim, 180km bike ride,
42.2km run (Port Elizabeth, South Africa; Maastricht,Holland)
! 1 Olympic Triathlon 1.5km swim, 40k
bike, 10k run (Lausanne, Switzerland)
! Multiple 21k/10k/5k runs (Amsterdam, London)
! 1 Fight Muay Thai Won via Technical
Knockout (Rio, Brazil)
! Private Muay Thai classes w/amateur world
champion (Jamal Sahib Muay Thai; Lausanne Switzerland)
! Qualified FA Football Coach Level 1 (100% pass
mark), Captained School Team, QPR (Pro Team) Player of the Week
@ a Soccer School