KICK YOUR BODY INTO HIGH GEAR!
Congratulations! You have taken an important step toward continuing the progress you made in the DETOX Phase. ZEN Shape® can help you jumpstart this phase. In the IGNITE Phase, you will continue to eat “PFC Every 3”— a balanced combination of proteins, fats and carbs every 3 hours. Exercise will also play an important role. We recommend 2-3 days of strength training combined with 2 days of high-intensity cardio. Here’s to the next 7 weeks!
GUIDELINES TO OPTIMIZE YOUR PORTION SIZES
• Let go of the calorie mindset. Simply follow the portion sizes and the meal plan designed for your gender.
• You can measure your portion sizes by weight or with your hands (palm, fist, and thumb). Do whatever is easiest and most convenient.
• Make sure you’re hungry (ready to eat but never starving) before each meal and satisfied (never full) after. If you’re hungry before 3 hours, simply eat a balanced meal before the 3-hour mark.
• If you measure food with a scale, always measure it precooked since the weight will be lost during cooking. If you measure portion sizes with your hands, always measure after it’s cooked (only applies to cooked food).
• Repeat the DETOX Phase if you ever feel your body is in need of a cleanse or reset.
• If you want to burn more fat at the end of the IGNITE Phase, continue the IGNITE Phase for another 4 weeks.
GUIDELINES TO OPTIMIZE YOUR RESULTS
• You will be eating in threes: eating every 3 hours with a balance of protein, fat, and carbs.
• Eat your first meal within an hour of waking and your last meal within an hour of bedtime.
• If you fall off your IGNITE or THRIVE plan for more than 3 days, you can reboot your plan by simply repeating the 7-day DETOX Phase.
• If you prefer a shake for breakfast, simply switch your breakfast and midmorning meals.
• Add a sixth meal if you’re still hungry after dinner: have a shake or a meal with protein + carb + fat.