The Secret to your guaranteed success is in the Science

The Science Behind XR30

Fitness isn’t the end result of a single action… it’s a state of being.

If you work hard to achieve the body you want, it should last. Within 30 days, you can completely transform your body into an efficient machine, one that turns everything you eat into useful energy.

But how?

When the body leverages the combined science and research of High-Intensity Interval Training, properly elevated heart rate, and an easy-to-follow adaptive nutrition plan, astounding results follow.

Learn how Body Transformation is attained through XR30’s T.H.I.N.K. / L.I.F.E / S.M.A.R.T. System
Thermogenic High-Quality Ingredients for Natural Ketosis
Lean Intuitive Fitness Eating
The Meal PLANS
Scientific Muscle Activation and Recovery Technique
The Workout Program
Tapping into the Body’s True Potential

More calories are burned as exercise forces the consumption of more oxygen. This holds true during the workout, as well as the period after.

Your body’s metabolism converts nutrients into adenosine triphosphate (ATP) to fuel muscular activity. This can come from either aerobic pathways (using oxygen) or anaerobic pathways (without oxygen).

By doing short, high-intensity workouts while maintaining 80 percent or more of your maximum heart rate (EPOC Max80%+), you force your body to tap into its ATP reserves, as well as produce ATP anaerobically. This leads to a higher demand of oxygen after your session (known as EPOC or Excess Post-exercise Oxygen Consumption). The result: more calories burned.

But Is It Simply Enough to Burn Calories?

No, You need to be ! Starving yourself is not the key to fitness.

S.M.A.R.T. training is a combination of high-intensity, 30-minute workouts with a carefully selected nutrition plan that begins shaping your body almost immediately.

To keep your body in optimal shape and free from injury, XR30 features the exclusive Scientific Muscle Activation and Recovery Technique to ensure that fat is burned efficiently while reducing the difficulty of each workout.

How are we able to put all these components into one plan?

It’s simple. Our experts have years of experience, research and knowledge in fitness and sports nutrition, and they know exactly what your body needs during each stage of the program.

The Advantages of Starting now

We’ve designed our program to be universal – capable of transforming anyone who is willing to get started. But, you have to take the first step. We’ve incorporated years of scientifically proven techniques with our expert's passion for fitness into a program that’s nothing short of revolutionary.

XR30 is defining a new standard. Intelligent dieting options with precise heart rate targeting, convenient workouts and the support of motivating trainers means that you have a complete and proven system, from start to finish.

All it takes is just 15 hours of workouts, 30 days or less, and a desire to improve your shape. Each workout is just 30 minutes, 3 to 5 times per week. XR30 does more than whip you into a phenomenal appearance within a month – it transforms you from the inside, out.

Together, our T.H.I.N.K./L.I.F.E./S.M.A.R.T. approach gives a new meaning to extreme fitness: NO GYM NEEDED. Only a small set of dumbbells and 6x6 space in your home to work out with XR30.  When your exercise and diet are seamlessly integrated, the results are outstanding.

See what you can achieve with 30 days!

The Science behind XR30's

EPOC, or Excess Post-Exercise Oxygen Consumption is an increase in your oxygen intake following an intense workout. EPOC is accompanied by a rapid consumption of the body’s fuel, which is stored as fat. XR30’s SMART workouts are comprised of rapid movements in quick succession to trigger EPOC and force your body to burn more fuel long after completing your workout for the day. In combination with the adaptive T.H.I.N.K./L.I.F.E. eating plan, the EPOC effect primes your body to burn fat at an elevated rate, for an extended period of time,making it simpler and easier for you to reach your 30-day body transformation goal.

The XR30 fitness program uses the fat-burning power of EPOC (Excess Post-Exercise Oxygen Consumption), but what is it?

To understand how and why this effect works, let’s take a closer look at the way your body handles physical exertion. A calorie is the amount of energy needed to raise the temperature of 1 liter of water by 1 degree centigrade. This means that everything you eat contributes a measurable, quantifiable amount of energy that your body uses to function.

Simple enough, right? This is where things get more complicated. Your muscles need Adenosine Triphosphate (ATP) for use as fuel during exercise, and creating that fuel requires oxygen and nutrients. It takes your body roughly 5 calories to consume 1 liter of oxygen, so producing ATP (rather than it pulling from reserves) is an energy-intense process that burns calories.

After an intense workout, your body’s metabolic function is elevated, meaning that your metabolism is burning calories at an accelerated rate. It will continue to do this until your system is successfully restored to its natural metabolic level. The amount of oxygen needed to do this is often referred to as “oxygen debt,” or EPOC.

Your body is rapidly working to replenish the ATP used during the workout, and this means that your internal system is still working hard long after you’ve taken a break.

Anaerobic vs. Aerobic Pathways

By focusing on high-intensity, targeted workouts, XR30 encourages your body to make use of existing ATP reserves, rather than steadily producing it during the workout.

How does it do this? After you’ve been working out (or warming-up) for some time, your body is able to produce the ATP needed by means of aerobic metabolism (aerobic pathways). This happens when oxygen is being consumed at a steady rate. Because there is no need to deplete stored ATP during your activity, there is less demand for oxygen post-workout.

On the other hand, by pushing the muscles and generating a higher demand for ATP immediately, your body uses anaerobic pathways serve ATP to your muscles, resulting in a post-workout EPOC effect where more oxygen consumption is needed.

Some have referred to this as the “afterburn effect,” and studies have shown that it can increase your body’s ability to use oxygen for energy, known as your “VO2 max,” over time.

EPOC Max80%+

To achieve the maximum EPOC effect, maintaining at least 80 percent of your maximum heart rate during workouts is key. XR30 gives you multiple diet options specifically designed for you coupled with high-intensity interval training (HIIT) to produce massive results using just the right amount of physical exertion each session.

Shorter, intense workouts, coupled with your carefully crafted nutrition plan, optimize your body’s ability to transform itself. Work smarter, getting the body you want in less time and without injury.

Adaptive Eating Plan Phase One: The T.H.I.N.K. Diet
Thermogenic High-Quality Ingredients for Natural Ketosis

For those looking to lose more than 10 lbs.
If you are already within 10 lbs of your bodyweight goal transition to the L.I.F.E. eating plan.


The production of heat within your body is known as thermogenesis. This occurs when your body burns calories (converts them to heat) for use as fuel. Your metabolic rate, commonly referred to as “metabolism”, determines the speed at which these calories are burned.

Making changes to your diet to trigger an increase in metabolic rate is known as diet-induced thermogenesis. By selecting certain foods, and restricting the intake of others, a ketogenic diet is able to bring about favorable weight loss and muscle-building results.

One of the best ways to do this is to feed your body adequate amounts of protein, fats and other essential nutrients, while limiting carbohydrates. Macronutrients (proteins, fats and carbohydrates) are adjusted to precise levels, depending on the desired outcome.

Researchers from every corner of the map have concluded that weight loss can be significantly aided by increasing thermogenesis. Roughly 10 percent of the calories you burn each day can be the result of diet-induced thermogenesis alone, before physical activity is factored in.

Low Carb High Fat (LCHF)

Reducing carbohydrates and strategically raising the intake of certain healthy fats and protein sources has many more benefits than simply increasing caloric burn.

Another advantage is that a keto diet causes your body to use “ketones” for energy, rather than glucose. Where does the glucose come from? It is produced by your body when you consume carbs, and it is then transported around your body with the help of insulin. The fats in your body aren’t needed for energy, as the glucose is being used as the primary source. This means that useable fat is left alone (and accumulates) in the body, bypassed for the easily accessible glucose.

Getting around this involves forcing our body into a state of ketosis. It’s a natural process that occurs when carbs intake is minimized, and the body begins to break down fats in the liver to produce ketones as a substitute for glucose. This state of ketosis means that your body uses fat as its primary energy source, and it also lowers your insulin (fat-storing hormone) levels.

Scientifically Backed for Over a Century

The ketogenic diet isn’t new. In fact, it’s been in use for more than 100 years, thanks to its incredible results in the treatment of epilepsy and other conditions. Persons with Type II diabetes, high blood sugar, blood pressure or cholesterol have experienced significant benefits as well. Everything from the improvement of triglyceride levels to the increase in HDL (as well as decrease in LDL particle concentration) have been documented when compared to low-fat diets.

XR30 uses its proprietary T.H.I.N.K. Meal Program to deliver to your body the exact nutrients it needs, complementing the high-intensity workouts to produce L.I.F.E.-changing transformations in appearance and overall health to get you within 10 lbs. of your ideal weight. When within 10 lbs. of your goal, transition to the L.I.F.E. eating plan.

Adaptive Eating Plan Phase Two: The L.I.F.E. Diet
Lean Intuitive Fitness Eating WITHIN 10 LBS OF YOUR BODYWEIGHT GOAL

THE L.I.F.E. Diet

XR30 transitions your extreme T.H.I.N.K. nutrition plan to a less-restrictive, sustainable fitness lifestyle once you’re within 10 lbs. of your target weight. XR30 combines intuitive eating concepts with lean macro ratios to create a meal plan designed to reshape the way you approach your diet.

The L.I.F.E. diet helps you burn fat efficiently without boring you because it offers a wide variety of food options. With the L.I.F.E. Adaptive Meal Plan fueling your workouts, you’ll achieve your target lean, chiseled physique with relative ease.

Freedom for L.I.F.E.

Based on our studies, the main reason why most extreme body transformations fail is because of the lack of practical and sustainable diet options that keep individuals engaged and motivated to pursue a fit lifestyle.

Once you’ve reached your target weight, you can transition into the Freedom for L.I.F.E. meal plan, a macro nutrition plan aimed to prevent your regression into an unhealthy lifestyle by letting you enjoy a wider range of food choices that will keep you fit, healthy, and active.

The Freedom for L.I.F.E Meal Plan allows you to enjoy a wider selection of food items while training your mind and body to consume only within the recommended macros. The ultimate objective of the L.I.F.E. Adaptive Meal Plan is to give you a tenable diet that keeps you fit, healthy, and lean. This plan even takes into account your activity level. It is essentially an if it fits your macros approach to eating that utilizes the macro percentages of the L.I.F.E. diet. Once you start the Freedom for L.I.F.E. plan, you will be able to choose any food you like, so long as it fits within the macros and your target total caloric intake.

Many workout/diet plan combos fail because people are not supplied with to proper know-how to prepare their foods. At XR30 we are obsessed with helping you succeed, so we are providing you with specific food prep instructions ( coming soon ) that are made especially for the XR30 eating plans. We take out all of the guesswork and give you exactly what you need to get shredded!

Adaptive Eating Approach

Ian and the XR30 team came up with the "Adaptive Eating" approach to help you reach your goal as quickly as possible and give you the tools to make them last a lifetime. Once the outline of the T.H.I.N.K. / L.I.F.E. plan was in place, the team brought in Tad Inoue with his decades of experience to generate the specifics of food portions, options and meal timing to make this the most comprehensive and effective eating plan possible.

More about Tad...

Tad Inoue, AKA Tad the Diet Coach, is an IFBB Professional League judge, Nutritionist and Professional Diet Coach for many clients and athletes worldwide. Tad has been in the bodybuilding and fitness industry for over 33 years, his clients include professional athletes, top amateur athletes and all other competitors in figure, bikini, men and women's physique and bodybuilding, as well as individuals interested in optimal health. Tad was a National competitor in the NPC with over 27 years and now focuses his passion, knowledge and experience on helping and instructing others in fitness, wellness and athletic competition. His education includes philosophy, religion, nutrition, biochemistry as well as dietetics.

He specializes in contest preparation for Figure, Bikini, men and women's Phyisque, Bodybuilding and fat loss for optimal health. Tad is also a speaker on mindfulness, motivation and joyful positive living.

More about Chris...

Fitness Chef Chris Groves, has been a fitness fanatic since high school. He attended the University of Milwaukee, Wisconsin for Exercise and Fitness Kinesiology. He currently holds certifications through the National Academy of Sports Medicine as a Certified Personal Trainer and through the National Council of Sports and Fitness as a Corrective Exercise Specialist, nutrition specialist with precision nutritional certification. Additionally, Chris is a self-taught chef who specializes in healthy cooking styles. He has been in the fitness industry for 15 years, and in this time, he has become incredibly successful through his creative style, great energy and endless enthusiasm for life. Personable and fun, Chris is known for being a perfectionist and for always setting high yet achievable goals for his clients. He has a great passion for what he does and loves changing people’s lives so that they live better and live longer with as little pain as possible.

His motto: “The body must be in a constant state of shock to make a change!”