PHASE 1

FAT LOSS
QUICK START
GUIDE
BROUGHT TO YOU BY FUNK ROBERTS FITNESS INC.
 This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved. No part
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$150,000 and include a possible prison sentence upon conviction.

Copyright 2022
 MEDICAL DISCLAIMER
Please Note: The recommendations in this and any other document are not
medical guidelines but are for educational purposes only. You must consult your
physician prior to starting this or any other program or if you have any medical
condition or injury that can possibly worsen with physical activity.

This program is designed for healthy individuals 18 years and older only. The information
in this document is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. Marc “Funk” Roberts, or anyone associated with
Funk Roberts Fitness Ltd advises readers to take full responsibility for their safety and
know their limits.

Before partaking in the exercises in this or any other program, be sure that your
equipment is well maintained, and do not take risks beyond your level of experience,
aptitude, training and fitness.

The exercises and dietary programs in this book are not intended as a substitute for
any exercise routine or treatment or dietary regimen that may have been prescribed
by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or
fatigued. Don’t perform any exercise unless you have been shown the proper technique
by a certified fitness trainer or certified strength and conditioning specialist. Always ask
for instruction and assistance when lifting. Don’t perform any exercise without proper
instruction.

Always do a warm-up prior to any exercise including but not limited to interval training.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including but not limited to Funk Roberts Fitness.

If you experience any lightheadedness, dizziness, or shortness of breath while exercising,

stop the movement and consult a physician immediately. You must have a complete
physical examination if you are sedentary, if you have high cholesterol, high blood
pressure, or diabetes, if you are overweight, or if you are over 30 years old.

Please discuss all nutritional changes with your physician or a registered dietitian. If your
physician recommends that you don’t use this or any other program, please follow your
doctor’s orders.
 WAIVER & RELEASE OF
LIABILITY
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED

IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES
CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO
UTILIZE THE INFORMATION IN THIS MANUAL.

I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR
DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN
AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY
EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES,
LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY
WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM
EXTENT ALLOWED BY LAW I AGREE

TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF
ACTION AGAINST FUNK ROBERTS FITNESS OR FUNK ROBERTS, ,HIS EMPLOYEES,
FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR
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EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER
AGREE TO RELEASE, INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND
MARC FUNK ROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS
PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
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QUICK START GUIDE INTRODUCTION

Before you get started in Over 40 Alpha Phase 1- Fat Loss Shred there are a few steps that
we have laid out for you so that you can prepare you can become a true Over 40 Alpha!
In this guide, I will give you the ALPHA ACTION STEPS that you need to complete before
you officially start in the Over 40 Alpha program.

The guys that follow the Action Steps and take the time to complete
each one, always have the best fat loss, muscle building, energetic and
testosterone boosting results within the first 28 days.

The purpose of the guide is to provide you with a tangible way of ensuring that you have
everything in place and ready before you step into your journey and begin your path to a
new body and new life.

On the Over 40 Alpha Phase 1 website home page, you have all the ALPHA ACTION STEPS
provided, but if you decide to use the Funk Fitness Shred App then we also have this
checklist included in the guide that will also prepare you if wish to use it and ensure you
have everything prepared.

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Before you start the program, complete, and check off all
the items in the list.

This is a quick start guide, but there are accompanying pdfs/guide that you may need to
use. That information will be clearly stated.

LET’S GET IT DONE!

BEFORE YOU START PHASE 1

1 JOIN THE OVER 40 ALPHA BROTHERHOOD

PRIVATE FACEBOOK GROUP

I need you to do something extremely important to your success with this Over 40 Alpha
Program. Join the Private Facebook Over 40 Alpha Brotherhood for support, motivation,
accountability and BROTHERHOOD.

This is one of the main principles in our program. We DO NOT TALK POLITICS, OR
RELIGION, OR POP CULTURE and WE DO NOT JUDGE…

IRON SHARPENS IRON!

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We are all there to help each other succeed and keep each other accountable!

The men who join the Over 40 Alpha Brotherhood Private FB Group get the best and lasting
results.

It is very hard to succeed in anything in life without support and motivation to Get It Done.

In the Facebook group we have our #AskFunk where you ask questions and use th hashtag
and I will answer your questions through video. Plus, you have your other Alpha Brothers and
“OG’s” help you as well.

Also, every Friday morning at 9AM EST, you can hang out with the Funkster LIVE in the group
to answer any questions, while he gives you tips, tricks and strategies along with hanging out
for an hour!

JOIN THOUSANDS OF MEN IN THE OVER 40 ALPHA BROTHERHOOD!

CLICK HERE TO JOIN OUR OVER 40 ALPHA BROTHERHOOD

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2 COMPLETE THESE ALPHA ACTION STEPS

ALPHA ACTION STEP

#1 QUICKSTART GUIDE – YOU ARE HERE

#2 MINDSET: DECLARE YOUR WHY?

#3 NUTRITION: META TEST BOOST NUTRITION SYSTEM

#4 WORKOUTS: O40A PHASE 1 – FAT LOSS SHRED

#5 MEASUREMENTS and FIT TEST

#6 SUPPLEMENTS: PHASE 1 – STARTER STACK

#7 ACCOUTABILITY EMAILS

3 BONUS STEPS

BONUS ACTION STEP

1 MILESTONES – HOW TO EARN YOUR FREE T-SHIRT

2 TESTOSTERONE KIT: ORDER YOUR TESTOSTERONE KIT

3 TOP 4 THINGS TO FOCUS ON DURING PHASE 1

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ALPHA ACTION 2: MINDSET

DECLARE YOUR WHY?
❒ Click the Mindset link in the ACTION STEP #2 and make sure
to watch the welcome video, download and read the Mindset
guide.

❒ Watch the Mindset coaching video, especially the WHAT’S

YOUR WHY video as this contains powerful strategies to help you
stay motivated and reach your goals.

ALPHA ACTION 3: NUTRITION

META TEST BOOST NUTRITION SYSTEM
As with any training system, your
diet and nutritional programming
is going to be vitally important to
achieve success. They say Nutrition
is over 80% of your fat loss, muscle
building equation, and this is no
exception.

The Meta Test Boost System supports losing belly fat, weight loss, boosting your testosterone,
muscle growth, increased energy while ensuring your body is fueled with the nutrients it
needs to get into the best shape of your life.

❒ Click the Nutrition Alpha Action - Make sure you download and read the entire Meta Test
Boost Nutrition Overview Guide and 30 Day Meal Plan.

IMPORTANT – Watching the Meta Test Boost Nutrition coaching videos is beneficial
because I go through each nutrition guides, so that you understand the nutrition system,
ensure everything is clear and get you started and on track.

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ALPHA ACTION 4: WORKOUTS

O40A PHASE 1 – FAT LOSS SHRED
In this Alpha Action step you will get to the
workouts. You will have choice between using the
Main Workout System which uses dumbbells and
bodyweight. If you do not have dumbbells, then
you can use the bodyweight only workouts.

Watch the welcome video first so you can

understand which program to use and the
difference.

❒ Click the Alpha Action 4 and head to the Workouts home page.
❒ After watching the Welcome video make sure you download and read the Workout Guide ad
Schedule from the Main or Bodyweight Only Phase guide. Watch the Workout Coaching Video.

• There will be all the videos on this page from main workouts, to warm ups, post workout
stretch, recovery routines and abs circuits.

• Some guys like to take a quick look to watch and familiarize yourself with the workout and
exercises for Phase 1.

ALPHA ACTION 5: MEASUREMENTS and FIT TEST

Before you start Phase 1 – Fat Shred

Program and start your journey to
become a true Over 40 Alpha you
must take your measurements,
weight, before pics and complete
the Spartan Fit Test. All of these
aspects will help you to track and
follow your progress to ensure you
stay on course to reaching your
overall goals.

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❒ Click the Alpha Action 5 link and watch the welcome video and download the
Measurements guide.

• Watch the coaching videos on how to take each measurement in the guide, complete them
and write down your results, whivh you will want to compare at the end of this phase.

❒ Write down your starting stats, including weight, measurements, fat percentage and
current clothing size.

❒ Take your before pics and keep them in a place you can see them and compare at the end
of the phase.

• Next click the Spartan Fit Test, watch the video and complete and record our score from
each exercise in the Fit Test…you will also take the Fit Test at the end of the phase where you
will see your improvements from when you started.

ALPHA ACTION 6: SUPPLEMENTS

PHASE 1 – STARTER STACK
❒ Download the Over 40 Alpha.
Supplement Guide to learn about
the best supplements for men
over 40 and where to order.

Have you placed your order or

purchased the supplements that
you will need to be successful
with the Over 40 Shred program?

Although supplements are NOT

needed on this program as
men over 40 including the right
supplementation in your healthy
life will help you reach your goals
faster.

Having proper supplementation in place beforehand this program is of vital importance to

your success.

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The supplementation recommendations are designed specifically for Men 40, 50, 60 and
beyond to optimize testosterone, muscle growth, fat loss, increase energy and your metabolic
response to training.

The Over 40 Shred workouts sessions are tough, taxing and proper supplementation will
ensure that you will recover adequately and continue to burn fat, build muscle and get lean as
you progress.

ALPHA ACTION 7: ACCOUTABILITY EMAILS

(WEBSITE ONLY)
Receive Daily Accountability emails, Coaching Videos, Tips & Motivation from Funk Roberts to
help stay on your journey and be successful!

❒ Click this link to set up the daily accountability and coaching videos/ emails from Funk
Roberts.

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BONUS ACTION 1: MILESTONES

HOW TO EARN YOUR FREE T-SHIRT

WATCH VIDEO - https://over40shred.com/milestone-home/

One of the biggest and most popular rewards that we have in our One year to Alpha program
is our 4 different Alpha Milestone T-shirts.

These are shirts that you MUST earn along your journey into becoming an official Over 40
Alpha aka “Alpha OG”

This is not about mastering the nutrition plan…it’s not about how you perform each exercise…
it’s not about how many burpees you can or can’t do…it’s strictly about staying focused,
consistent, and committed to your One Year to Alpha Program.

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And along the way you will EARN your Alpha Milestone T-shirts!

HOW IT WORKS: In a nutshell at the end of every 3 phases during the initial 12 phases
(Phase 3, Phase 6, Phase 9 and Phase 12) you will fill out a form, upload your before and after
progress picture, tell us how you did it and we will send you the EARNED t-shirt.

• NO EXCUSES-NO FEAR – I GOT IT DONE

• I WILL NOT STOP…I WILL NOT BE STOPPED
• STRONGER TODAY…BETTER THAN YESTERDAY
• OFFICIAL OVER 40 ALPHA T-SHIRT (with your name on th

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BONUS ACTION 2: TESTOSTERONE KIT

ORDER YOUR TESTOSTERONE KIT

What are your Testosterone Levels?

One of the most important aspects of the Over 40 Alpha program is helping our to
naturally increase your testosterone levels. We do that through nutrition, workouts,
sleep, recovery, supplementation, and consistency.

But can’t know where you are going until you know where you are at.

Almost a decade ago I suspected that I had at least less than optimal testosterone
levels. The signs were there…

Fatigue, low sex drive, increased body fat, an inability to sleep, no energy and so on
and so forth.

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But feelings are subjective. They don’t tell the TRUTH. Nor do they give us the real
picture of what’s going on.

And so I’m insanely excited to introduce you to Let’s Get Checked

I have partnered with Let’s Get Checked to provide you with a way to take the power
back in testing your T-Levels today

Get Your Testosterone Levels Tested AT HOME

https://over40shred.com/testosterone-test-kit/

BONUS ACTION 3: TOP 4 THINGS TO FOCUS ON DURING PHASE 1

THE 4 WAYS TO WIN AND GET RESULTS USING THE OVER
40 ALPHA PROGRAM

https://over40shred.com/phases/phase-1/4-things-to-focus-on-this-phase/

I want to congratulate you on taking your first steps toward learning how to live like
an Over 40 Alpha.

During the first 30 days I’m going to show you how to work out for men our age so
you can lose weight and burn body fat and build muscle.

I am going to show you what to eat and when to eat so you can burn away that belly
fat, boost your metabolism, increase energy and balance your hormones so you can
get into the best shape if your life

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Here are 4 things I want you to focus

on in your first 30 days so you increase
your chances of dropping stubborn belly
fat losing weight and start to build lean
muscle:

NUMBER 1:
DRINK 1 GALLON OF WATER DAILY AND
REMOVE SUGAR DRINKS!

NUMBER 2:
EAT 3 MEALS A DAY CONSITING OF
STARCHY CARB, HEALTHY FAT, PROTEIN
AND VEGGIES/FRUITS

NUMBER 3:
WORKOUT 3 TO 4 TIMES PER WEEK (USE
THE FOLLOW ALONG VIDEOS)

NUMBER 4:
STRIVE FOR 7-8 HOURS OF SLEEP EACH
NIGHT

Those are the 4 easiest ways to win in your first month and drop 5 - 20 lbs,
depending on how much excess weight you have.

To recap:
1. Stick to water and black coffee or tea,
2. Follow the balanced plate in the nutrition guide,
3. Show up for the 3 workouts per week (Saturday is optional),
4. Do your best to sleep 7 - 8 hours per night.

There’s so much I have in store for you brother, but let’s walk before we run.

I’ll see you in the Brotherhood or on the next coaching call! Let’s make the next 40
years better than the last!

GET IT DONE!

©
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