Lose Weight Exercising - [PDF Document] (2024)

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Lose Weight


[YES] Can be given away for free

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[YES] Can be added to membership websites

Simple Way to "Hack" Your Fat Away! http://21daysdietplan.com/pro

As you would know, the human body is highly adaptable. If you cut your finger, the body would heal itself in a matter of days - regenerating new cells as soon as the change is noticed.

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Well, if you make a big enough change to your diet, the body can adapt right away too by burning fat in your body at a rapid speed.

But what you need to do to kick start this change?

Is it exercise? Cutting certain foods out of your diet? Drinking a special tea? Eating certain berries? No, it's none of those things.In fact, it is much more simple than you'd think.

Checkout the Simple Way to "Hack" Your Fat Away at: http://21daysdietplan.com/pro

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No Liquid Calories (with the exception of a post-workout drink)

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. You must also limit your alcohol intake - especially if you are adding mix to drinks...that is a double calorie bomb! A single "Jack and co*ke" is over 200 calories (100 calories from booze and 100 calories from mix).

Eat More Fruits and Vegetables

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. Even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fiber-rich fruits and vegetables - organic if possible. If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. Even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fiber-rich fruits and vegetables - organic if possible.

No Fast Food

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this: Fast food restaurants are all about profit. In order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor, especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politically-correct opinion. If it's fast food, it's poor food. Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is "barely" healthy eating.

The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth.

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But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk. Make one small improvement to your nutrition everyday for the rest of your life.

The Best Results Will Come More From Nutrition Than They Will From


You want to lose fat? You have to eat right for fat loss. You can't train like an animal and then eat junk and expect to lose fat. No program is that good. None. Diet beats training every time, like scissors beats paper.

Eat whole, natural foods in 6 smaller meals each day. Get lots of fiber, lots of protein, lots of vegetables. Eat healthy fats, avoid trans fats. Drink lots of water and tea. So simple, so effective. Eat for energy, not for gluttony.

Be Consistent With Your Workouts

Make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1 pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently.

Stop Doing Slow Boring Cardio

Increase the intensity of your workouts and switch to interval training. Yes, even beginners can do interval training when using the metabolism -

boosting short, burst workout system.

You should be in and out of your short, burst workouts in less than 45 minutes, three times per week. On the other 4 days of the week, stay active, getting at least a 30-minute walk in each day.

Plan, Shop, and Prepare Your Food

Finding the right nutrition program is CRITICAL to success, and so is

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planning. You can't out-train a bad diet, but you can out-plan bad habits. So invest 2 hours on the weekend to prepare as many of your fat burning meals as possible for the week ahead.

Pay attention

In this case, track and test everything you do. Track your nutrition. Record your workouts. Review them frequently to identify what is working. That way, you can always come back to successful programs in the future when you are struggling. Along with social support, this might be one of the most overlooked aspects of fat loss success. Track and test and get to know your body! You Must Understand How To Train “Smarter”

Know when to quit. You have to draw the line somewhere. You can't keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio.

Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your engine run optimally.

Focus on quality over quantity. Stick to high quality nutrition, and high-quality training. The only thing that matters is results. Not muscle soreness, not feeling exhausted after each workout, and not feeling deprived of food. Quality work and quality food for a better body!

Include a Protein Source At Each Meal

Protein is everyone’s answer to lean muscle and a high, fat burning metabolism. Eating protein at every meal and for snacks will help to control your blood sugar levels and leave you feeling full and energetic throughout the day.

One of the biggest mistakes people make in their eating is they don’t include enough protein at each meal (some people even go all day without ANY protein).

If creating a lean body and fat loss is your goal, protein is a must at each

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and every meal. Your protein sources will include grass fed meats, poultry, organic eggs, and wild fish.

Include a Healthy Fat Source At Each Meal

Unfortunately many people have been falsely led to believe that fat is making them fat. Well this is only partially true. It is the hydrogenated, highly processed, trans fats and unnatural fats that are making everyone fat.

Healthy fats (that are found in nature) actually help your body burn fat. Your healthy fat sources will include: extra virgin olive oil, extra virgin coconut oil, all nuts (except for peanuts and cashews), raw butter, avocadoes, and the fats naturally found in whole organic eggs and meats.

Include a Fibrous Carbohydrate At Each Meal

You do not need to go on a low carbohydrate diet to get lean, you just need to choose the right carbohydrates to burn tons of fat off your body (and keep it off). Not only will a serving of fibrous carbohydrates (fruits and vegetables) give you the energy and vitamins and minerals you need.

You will also get the added benefit of a huge amount of fiber, which has also been proven to accelerate weight loss. Your healthy fibrous carbohydrate sources will include:

• All vegetables • All fruits (in their natural form -> no juices)

Only Include a Complex Carbohydrate Post Workout

Complex carbohydrates like brown rice, potatoes and other natural grains are wonderful foods, but are very dense in carbohydrate content and calorie content. Your body only needs 50-100 grams of total carbohydrates per day to function well.

Considering that 1 cup of cooked brown rice contains 45 grams of carbs, it is very easy to go well over your daily amount if carb dense foods are included in every one of your meals.

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Save these foods for after your workouts. If you don’t workout on a particular day, you are better off excluding these foods from your meal plan for that day. Complex Carb sources will include: Brown Rice, Oatmeal, Quinoa, Sweet Potatoes and Beans.

Eat Every 2-3 Hours, Totaling 5-7 Meals Each Day

Fueling your body consistently during the day keeps your metabolism cranking all day long. I am not suggesting you gorge yourself with food until you feel overly full, just eat several small, well portioned meals. A sample eating time schedule may be: 8am, 11am, 1 pm, 4pm, 6pm, 8pm. You won’t feel hungry when you are consistently fueling your body the right way.

Drink ^ of Your Body Weight In Clean Water Each Day

Most people who are suffering from digestive disorders, headaches, muscle and joint pains and obesity are really just extremely dehydrated and can quickly remedy some of their symptoms just by drinking an adequate amount of water each day!

Drink a minimum of ^ of your bodyweight in ounces of clean water each day (that means no tap water). So a 200 lb person should be drinking 100 ounces of water each day. If you drink coffee, you need to add 8 ounces of water for every cup of coffee you have.

Avoid All Processed Non-Foods

I call most processed foods “non-foods” because the ingredients label describes more of a science experiment than anything that can be called a food. It is these processed, toxic foods that are keeping and making our country so fat. This includes packaged cakes, cookies, frozen meals and so called “health bars.”

Chances are if a product has a long shelf life, it has been infused with a high amount of toxic substances to keep it there. And do you know what these toxic substances do to your body? They make you fat. And worse yet, they make it impossible for your body to burn fat.

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Eliminate All Processed Sugar and Artificial Sweeteners

Refined sugar causes weight gain and is one of the leading causes of obesity in the world. Fortunately for those looking for a lean, defined body, once you stop eating sugar, your addiction will quickly disappear. People who are “on” sugar crave it all the time. People who are “off” sugar, don’t even miss it.

Unfortunately, many times when people decide to give up sugar, they quickly resort to artificial sweeteners, but artificial sweeteners are not the


Artificial sweeteners cause weight gain by disrupting your body's natural hormones. So it is equally as important to eliminate any food that contains the above mentioned sweeteners. A great alternative to sugar and artificial sweeteners is the supplement STEVIA.

Eliminate All Wheat From Your Meal Plan

Most people are highly intolerant to wheat and wheat containing products. This is confirmed by the high prevalence of irritable bowel syndrome, chronic constipation and conditions such as gluten intolerance and chrohn’s disease.

You may not necessarily be “allergic” to wheat (where you would have a severe reaction) but you may be highly intolerant to it (where you always feel bloated, suffer gastrointestinal distress, or just can’t get that pooch in your lower abs to go away).

When people eliminate wheat from their diets the results are miraculous. They are able to achieve a lean body in a shorter amount of time and feel much healthier and energetic in the process. Wheat containing products are most breads, baked goods, cereals, cookies and crackers.

Include a High Quality Omega 3 Supplement In Your Meal Plan

Healthy fats in wild fish and nuts like walnuts are some of the best oils for the human body. Unfortunately we would have to consume a large amount of salmon and walnuts everyday to get the necessary amounts.

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An easier approach is to supplement your meal plan with a high quality Omega 3 supplement.

Calorie Intake

Be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you'll eat a vast quantity of food in response to starving for so long. If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go - starvation which will eventually turn off his metabolism and stall his weight loss progress.

Gradual Progression

Keep in mind current "nutrition level." Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren't able to stick with it, it isn't going to work very well.

My favorite line of mine is, "The best diet that works is the one that you follow." Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it.

One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn't I recommend he eat a steamed chicken breast instead since that is the superior choice? The chicken breast would be too much of a change and not create adherence and eventually failure.

Celebrate With a 100% Meal

Another few fast weight loss tips are that you should always be

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incorporating a "victory meal" to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is "rewarding" - just don't get too carried away and don't get back on track.

You won't sabotage weeks of dieting with one "victory meal" as long as you don't adopt a mindset that this celebration represents an "ending." The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a "celebration meal" every few weeks and then get back on track! Smart Exercise Program

Next up, when selecting the exercise program you'll go on, again, be sure not to choose something that's overly extreme. Too much cardio can actually hinder your results, so you'll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results.

If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program.

Clear The Clutter

Before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it.

Consider you home a "haven" and that it's one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing.

By clearing yourself of the problem foods before you start, you overcome a huge obstacle already. Replace these 'bad' foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place.

Spend More Time At The Grocery Store

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If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it?

Ever gone into the cupboards and discover only a few leftover bags of potato chips from last weeks Super Bowl party? To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.

Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday.

In your next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Then you will train your abs, forearms, biceps, and back on Monday. You will literally switch everything upside down.

Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh. You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last.

Secret Tip When Grocery Shopping

You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the 'forbidden aisle.'

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These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section.

Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats. Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance.

Create a Nutritional Plan and Follow It

"Make your plan and then work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have.

Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% compliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years...

Follow a program with 90% compliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game, try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!'

Replace Old Habits With New Habits

Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have, a healthy body and you would be rocking this world!

The 'sick-cycle' is the term I use to describe the continuous cycle of poor choices. When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.

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It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn’t it foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work!

You probably already know what habits are destroying your progress. Knowing what to do is not enough. YOU DO NOT TRULY KNOW ANYTHING UNTIL YOU actually EXPERIENCE AND LIVE IT!

Perform Multi-Joint Exercises

Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises. It doesn't matter if your goal is fat loss or building muscle, big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean and ripped.

It's easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

- upper body horizontal press (bench press, pushups, dips),

- upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),

- upper body vertical pull (lat pulldowns, pullups, chinups),

- upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)

- lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)

- lower body deadlifting movements (regular deadlifts, sumo deadlifts,

Romanian deadlifts)

- lower body single leg movements (lunges, step-ups, jump lunges, etc)

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- abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway). The other 5% of your exercises can focus on single joint exercises such as bicep curls, tricep presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc. However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

Train Hard 3-4 Days Per Week

Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout. Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism. You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

Try a super-set style of workout program to maximize the intensity that you can train. My favorite combinations are opposing upper and lower body movement patterns that don't interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don't underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity. The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program - caloric intake can simply be adjusted whether your goal is fat burning or gaining muscle mass.

Eat Quality Whole Foods

Eat clean with quality whole foods... REAL foods instead of highly

processed over-hyped supplement powders and bars.

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The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for almost every muscle mag... Instead, make these tips in this article part of your lifestyle, and you'll see

muscle gains and a leaner, ripped body like you've never seen before!

Eat Some Healthy Fats

Make sure to eat at least some healthy fats in most of your meals. Eating enough healthy fats is very important for maintaining proper fat burning and muscle building hormone levels in your body. Adequate healthy fats in your diet also helps in keeping your appetite under control.

The healthiest sources of dietary fats are raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (highest antioxidant content of olive oils), coconut oil (a great source of healthy saturated fats in the form of medium chain triglycerides), and grass-fed meats (a great source of the healthy fat, conjugated linoleic acid, which can help burn body fat and build muscle).

Try this tip: eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) 3 times a day about 30 minutes prior to meals.

This can help to quell your appetite and give your body some protein, fiber, and healthy fats so that you eat less calories overall at your meals and get more nutrition at the same time due to the high nutrient density of most nuts.

Eat A High Quality Protein With Each Meal

Try to eat a high quality protein source with each meal and snack that you eat. Quality proteins from grass-fed meats, grass-fed raw dairy, and even from plant sources such as nuts and beans provides good appetite

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suppression so you can control your calorie intake easier.

Getting ample quality proteins also helps you to build lean muscle (if you're working out hard regularly) so that your metabolism can run at a higher rate from the increased lean muscle on your body.

Eating sufficient protein at most of your meals also aids your body in controlling blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.

Watch Your Carbohydrate Intake

Although I do not fully agree with extremely low-carb diets, I do believe that one of the main reasons that so many individuals struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars on a daily basis.

The natural sugars in whole fruits and berries are ok because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar and have the fiber removed in processing the juice.

In my experience, when people start to minimize their grain consumption they start to lose body fat much easier. What I usually recommend is for people to minimize eating grains and focus their carbohydrate intake on fruits and vegetables solely. This simple step alone usually helps people to start managing their weight more easily.

Add Fiber To Your Diet Think fiber!

When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains.

Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains.

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I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

Eat Smart When Eating Out

Dining out is a big part of most people's lives. Maybe you have to eat out frequently because you entertain clients at restaurants. Regardless, if you want to keep a nice fit body, restaurant meals will give you a huge obstacle to overcome. In fact, eating out at restaurants is one of the biggest reasons why so many people fatten up while traveling.

The 3 most important things to avoid at restaurants are: deep fried foods refined starchy foods any sodas, juices, or other sugary foods. Skip these major culprits, and you eliminate the food sources that do the worst damage - trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugars.

Alternative Cardio Instead of The Treadmill and Elliptical Outdoor wind sprint workouts

This is the ultimate workout for a rock hard lean body... just look at the powerful yet super-lean and ripped bodies of world class sprinters, and compare that to the withering weakling physiques of typical marathoners... what would you rather look like?

Jumping rope - incredible mind/body connection and actually fun Kettlebell workouts - nothing will get your heart pounding and sweat pouring like high rep kettlebell swings and/or snatches. These can be done with dumbbells too, but I prefer kettlebells as they have a better "feel" to them and the unbalanced nature of KBs makes you work harder)

Bodyweight exercises - mountain climbers, bodyweight squats, push-ups, jumping drills, lunges, bear crawls, etc/ The good old fashioned rowing machine - I don't really lump this in as a "cardio" machine per se like elliptical machines and treadmills...

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Rather, I think the rowing machine is actually a great full body workout. Hill sprinting - running as hard up a hill as possible, followed by walking down and repeating as many times as you can for a full workout. Heavy bag punching/kicking workouts, speed bag, rebounding bag... all are tremendous workouts and much more fun than boring cardio machines.

Have A Post Workout Meal

Post-workout meals are actually vitally important for BOTH muscle building

and losing body fat!

Always remember that one of the most important considerations of long term body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your entire body.

Studies have shown that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be.

By consuming a good post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your whole body. The more lean muscle you have, the higher your metabolic rate hence, you lose fat easier and faster!

Eat Small Meals Throughout The Day

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

Eat Lean Protein With Each Meal

Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat. I suggest shooting for 1 gram per pound of ideal bodyweight.

5 Servings Of Vegetables and 3 Servings Of Fruit

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Recommend eating 5 servings of vegetables a day and 3 servings of fruit to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. This should make up 2/3 of your overall carbohydrate intake.

Keep A Food Record

Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day.

Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.

Rotate Your Carbs

Rotate your carbohydrates each day to maximize the ability to burn stored fat. So you will a certain amount of carbs on 1 day, then less on the next day and finally no carbs on the third day. You will repeat this cycle every 3 days. This will allow your body to burn more stored fat for energy.

Drink Enough Water

Drink 1 oz per 50-75% of your bodyweight. This equates for most people to 13- 20 (8) ounce glasses a day. This is important to maintain efficiency of your metabolism and provide fullness.

Balance Your Fat Intake Balance your fat intake for the day.

*1/3 should come from saturated fats, *1/3 from monounsaturated fats, *and 1/3 from polyunsaturated fats.

Eat Enough Fiber

I recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help

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satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. Consume Healthy Fats

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products.

Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases and can burn

up to 400 calories per day.

Include Super Foods In Your Meal Plan

Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.

Focus On Commonalities More Than Details

The simple fact is this: a million different programs (ok, not a million) have worked for different people in different contexts. When you sit down and look at them (whether diet or training), what you find is that they tend to share the same commonalities in terms of meeting some basic fundamental requirements.

In the context of diet/fat loss this means creating some type of caloric deficit, ensuring adequate amounts of nutrients (and I'd make this more specific in terms of how I set up diets, any proper fat loss diet must provide sufficient protein and essential fatty acids, everything else is negotiable depending on the circ*mstances) and related things. In terms of training, if the goal is improved fitness, all successful programs invariably have some type of progressive overload inherent in them. I think you get the idea.

My point is that the details often matter far less than the commonalities. If a fat loss diet doesn't create some type of imbalance between energy intake (food) and expenditure (activity), it won't generate fat loss. If it does, it will.

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The details are less relevant than that it meets the commonalities outside of the importance of a given diet being appropriate for a specific individual.

Issues of adherence, meeting that individual's exercise requirements (e.g. the more high intensity activity someone does, the more carbs they need) have to be taken on an individual basis.

But that only matters once/if the approach meets the commonalities that are required. Outside of those issues, the details tend to matter less than the fact that the commonalities have been met.

Stop Expecting Or Striving For Perfection

One of the biggest derailers of diets and exercise programs in my experience is when people hold them up to a nearly impossible standard where nothing less than 100% perfect adherence is failure. This is the 'Bag of cookies' scenario.

A dieter is cranking along on their diet, everything is going perfectly. Then, because it's there, or they are out with friends, or in a moment of weakness, they eat a cookie. And the guilt hits. They figure that they must have blown their diet and undone all of their hard work, might as well eat the whole bag.

I've seen the same thing with exercise programs, someone will make their first 3 weeks doing just fine and then something comes up, they miss a workout, can't make it to the gym. They figure that they've lost all of their progress, clearly they weren't dedicated enough, might as well give up entirely. And eat the bag of cookies while they are at it. It's insane.

Psychologists have something they call the 80/20 rule which says that if you're getting it right 80% of the time, the other 20% doesn't matter too much.

With few exceptions in the diet and fitness world (and unless you're dieting for a bodybuilding contest, you're not one of them), this holds completely true. If you're getting it right the majority of the time, you're completely ahead of the game. Don't let the small deviations destroy you because of how you mentally interpret them. In fact . . .

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Plan The Breaks In Your Diet and Exercise Program

No athlete is expected to be at their 100% best all the time. They have easy days, take a day off most weeks, take easy weeks once a month and take a couple of weeks off at the end of the year.

But these are always usually planned within the context of their overall training program. Dieting can and should be the same. Research has actually identified populations of rigid and flexible dieters which is exactly what it sounds like.

Flexible dieters are more flexible in their attitudes towards foods, rigid dieters are not. In contrast to what most might think, flexible dieters are less likely to binge and usually weigh less. Basically, being exceedingly rigid about your diet (or training program) can backfire and cause more problems than it starts. Especially in the long-term.

Plan The Breaks In Your Diet and Exercise Program

The simple fact is that, outside of some true obsessives, most people will at some point break their diet. It's not a function of if you're going to do it, it's a function of when. And, in my experience, the more you expect perfection, the more likely you are to do it. This puts the diet in control of the dieter.

I prefer the dieter to be in control of the diet. Knowing that you are going to break the diet at some point, I believe in scheduling breaks of varying sorts.

This can range from a free meal (a non-diet meal, typically eaten out) to a structured refeed (a period of deliberate high-carbohydrate overeating to refill muscle glycogen and have some nice hormonal effects) to a 10-14 day complete break from the diet.

But rather than let these happen 'by accident', I like to have dieters schedule them depending on such factors as initial body fat percentage and how hard they are training.

Plan The Breaks In Your Diet and Exercise Program

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If nothing else, this lets dieters be social and feel like they aren't completely deprived and miserable. One or two meals can be eaten out with the family or friends, refeeds let them eat foods that are usually off-limits, scheduled diet breaks can be used during a vacation or periods (holidays) where food control is nearly impossible.

By putting the dieter in control of when these are done, rather than simply happening (taking control away from the dieter), this tends to help long-term diet adherence.

I'd note the above is on-top of accepting that stuff will happen and there will be days when something goes wrong on the diet. Just accept it and move on. Athletes all have bad days in training, in the long-term, it's no big deal. They move on and get on with training. Why should dieting be any different?

Track and Measure Everything You Eat For at Least 3 Days Including One Weekend Day

An exceedingly common source of dietary failures is simple miscalculation/estimation of actual food intake. The simple fact is that most people are just atrocious at estimating how much they are actually eating with some research suggesting that people systematically underestimate their true food intake by 30-50%.

So if you think you're eating 1800 calories, you might really be eating 2400-3600 calories.

And while there are certainly dietary strategies and approaches that allow people to reduce food intake without having to be exceedingly meticulous in their food intake, the reality is that most of us have lost the ability to know what an actual serving size is. Increasing servings in commercial food industry have skewed everybody's expectations.

And while it is is a huge pain in the butt, often the only way to get a better idea of what you're actually eating (including the stuff that often skips your mind like that handful of pretzels or the cream in your coffee) is not only writing it all down but measuring every morsel of it.

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This helps people get their head around what real world portions of a food actually are. With time, folks often get to where they can simply eyeball it and not have to track and measure all the time. But often it's necessary initially to avoid grossly mis-estimating what you're actually eating.

I'd note that it's often useful to correlate measures such as cup or tea/tablespoon measures with actual gram amounts. Many people are surprised to find that a 16 gram serving of peanut butter is actually much less than a typical full tablespoon measure.

Folks who pack the TBSP full (and let's face it, we know you overpack it and lick the sides) are often getting nearly double what they think they are. So get a good digital scale, get a food counter book and track for 3 days including at least one weekend day (weekends are when most people's food intake changes the most compared to the work-week).

Be Realistic About Your Exercise & Activity Expenditure

The other arm of the fact that most people underestimate their true food intake is that they tend to overestimate their activity expenditure. It doesn't help that most of the calorie estimates that come from exercise machines seem to be a bit overinflated.

I'm sure we all can think of that person who does an hour aerobics class and figures that they must have burned 1000 calories. In reality, it's probably closer to 400, maybe 500 if they are lucky.

So while they may think that they are creating this nice caloric deficit, between mis-estimating their true food intake and over-estimating their true caloric intake, they may be doing nothing of the sort.

Be Realistic About Your Exercise and Activity Expenditure

For people who want to be even more accurate, there are a number of arm band type devices (such as the Bodybugg and GoWearFit) that will track daily caloric expenditure both at rest and during exercise. They aren't perfect and empirically seem to mis-estimate some people very badly but on the whole seem to be reasonably accurate.

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People who want more control over their results may want to get one to get a really accurate measure of what they are burning and how different types of activities add up.

For example, people are often amazed at how small changes to daily activity, getting up a few times per hour from the desk, can really add up in terms of overall caloric expenditure. And they are usually depressed to find that 3 hours of housework burns far more calories than 3 hours of formal exercise.

Set Specific But Realistic Goals

When a personal trainer asks a new client what are your goals, about the worst answer they ever get is something vague like "I want to get fit" or "I want to lose weight."

When someone's goals are too vague, it becomes impossible to either track progress towards that goal or even make progress towards that goal. Essentially, without knowing where the end goal is, it's impossible to set a plan to get to that goal.

Instead, specific (and, of course, realistic) goal work better. IF you decide that you want to go from being sedentary to running 5 miles in 3 months, you have a specific goal to work towards and can set up a plan to reach it.

As well, you can evaluate your plan specific to see if it's getting you closer to your goal. So if at the end of a month you've gone from no activity to being able to run 2 miles without stopping, you know that you're making progress towards that goal.

If you haven't made the progress that you expect (or think is necessary), you can re-evaluate your program and make changes as necessary.

The same goes for weight and fat loss. A vague "I want to lose weight/fat" isn't generally very helpful, there's no way to set up a specific plan or path to get there. "I want to lose 10 lbs. of fat in 20 weeks" is very specific and, as with the running example above, lets you evaluate your progress, adjusting your program as needed.

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It's equally important that the goals set are realistic. A goal of running a marathon in a month after starting training or losing 40 pounds in that same time frame is simply setting yourself up for failure.

Goals can be ambitious but they need to have at least some chance of being achievable or it becomes far too easy to become frustrated when you're not going to come anywhere close to reaching them.

Knowing what is and isn't realistic in the first place can be a problem but that's where a coach or trainer can come in useful, to help with realistic specific goals.

Eat More Lean Protein

If there is a single dietary strategy with the potential to pay massive dividends it's this: eating more lean protein. While bodybuilders and athletes have long advocated higher protein intakes when dieting, only recently has research caught up.

Dietary protein is the most filling of all the nutrients, in one study simply

increasing protein from 12% to 25% of total intake caused a significant

decrease in caloric intake and body weight/body fat.

Lean protein improves blood pressure, helps to better maintain blood glucose and, in concert with adequate calcium, improves markers of bone density.

Skinless chicken breast, lean red meat, fish (even fattier cuts have healthy omega-3 fatty acids) and low fat dairy proteins (dairy has a number of important benefits for health and fat loss) are all excellent sources of lean protein that don't contain many calories for a given volume of food.

I'd note that this needn't and shouldn't be taken to extremes. Just because some is good doesn't mean that more is better. Athletes and bodybuilders have long used a recommended intake of 1 gram of protein per pound of lean body mass (2.2 g/kg lean body mass) and that amount or slightly less (perhaps 0.8 g/lb or 1.76 g/kg) is usually sufficient for non-high level athletes.

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This will generally consist of perhaps 25-30% of total caloric intake which is not only perfectly safe but also effective in blunting hunger, limiting weight gain after a diet, sparing lean body mass after a diet, etc.

Eat More Fruits and Vegetables

Another easy dietary strategy and, as usual, it turns out that your grandmother was correct all along. High-fiber foods, are generally low in calories, tend to be very filling and are hard to over consume. There are a couple of vegetable exceptions, carrots and peas are both quite starchy and

of course potatoes contain a lot of calories.

Most vegetables are nearly calorie free, contain a lot of fiber, keep people full. High-fiber intakes tend to increase weight loss somewhat and at least some of this is due to fiber trapping calories in the gut and carrying them out of the body without digestion.

Vegetables are nutrient powerhouses containing various vitamins and minerals along with other nutrients that while not essential for life, improve health.

Any time you hear about a new magic vitamin or nutrient that improves health, odds are it was discovered in food and probably a vegetable or fruit. I'd note that while vegetables are rarely the problem, the sauces that many put on top of them can be.

Whether it's cheese or high-fat/high-calorie salad dressings, toppings on vegetables can take a food that should be low calorie and almost free to eat to a massive high-calorie monstrosity. So just be aware of that.

Some consider fruits to be high-fiber and while they tend not to have the content that vegetables do, they certainly do contain fiber. As well, for many moderate fruit intakes seem to go a long way in blunting hunger. At the same time, for some the sweet taste of fruits can stimulate sweet cravings; just something to be aware of. And, in contrast to most high-fiber vegetables, the calories in fruit can add up. A medium apple may have 100 calories, the same for a banana. It's not unheard of for people to get a lot of calories from fruit without realizing it and this can derail diets.

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Moderate Dietary Fat Intakes Are Usually Better Than Either Extreme

Most dieters can remember both the extremely low-fat diets of the 80's along with the return to higher fat diets both before and after that. And while such diets can certainly be appropriate under certain conditions, my general experience is that moderate fat diets (perhaps 20-30% of total calories) seem to work the best for most.

Research backs this up and studies have shown better long-term dietary adherence to moderate fat diets compared to either extreme.

It's just enough dietary fat to allow a lot of food flexibility (almost nothing is off limits in moderation) and most find that moderate dietary fat intakes do more to blunt hunger in the long-term than extremely low-fat intakes.

Dietary fat slows gastric emptying (how fast food empties the stomach) and many found that very low fat meals leave them hungry shortly thereafter.

Increasing dietary fat to perhaps 10-14 grams per meal (about a tablespoon of most oils) is just enough to slow this down and keep food in the stomach longer, keeping the person full.

This is accomplished without providing a massive number of calories. Very high-fat (usually low-carbohydrate) diets can overwhelm people's daily caloric intake without them noticing.

Moderate (and measured) fat intakes avoid this problem while providing the benefits I described above. For meals that are otherwise low in fat, adding a measured amount of peanut butter or Olive oil (very healthy) or what have you can go a long way towards long-term dietary adherence. The meal tastes better, will keep you full longer can that adds up to a win in the long term. Don’t Give Up

If a certain diet didn't work for you, don't do it again. If you know that you don't do well with extreme dietary approaches, pick something more moderate.

Not every dietary approach works for all people and there can be a great

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deal of trial and error in finding the one that fits you both physiologically and psychologically. What you're trying now may not be right for you but the next approach may be that one that works.

Keep educating yourself, surround yourself with people in your situation (who may have found an approach that will work for you) and realize that, like everything else in life, weight loss is a journey and not a destination. Keeping the short-term deviations in perspective and focusing on the long-term works better than the converse for most applications.

Lyle McDonald is a physiologist and author who has spent over a decade obsessively finding ways to apply cutting-edge scientific research to sports nutrition, fat loss and muscle growth. Maybe you need to drop weight fast for a special event, like a class reunion or a wedding.

Perhaps you want to look good in a bathing suit and didn't start your diet and exercise program early enough... or you might just want to get your diet over as quickly as possible. If so, the Rapid Fat Loss Handbook will reveal the fastest, most effective way to shed both weight and fat in the shortest time possible. Now includes FREE home exercise program and easy-to-use online diet calculator.

Don’t Complicate Things

Weight loss is not complicated, there are no special foods you need to eat or special styles of eating you need to follow to successfully lose weight. Different people from all different cultures around the world have lost weight.

Yet all of these cultures have different styles of eating and eating customs. The human body is amazingly adaptive. Don't fall for the idea that there are perfect foods or a perfect way of eating. Your Body Knows How To Use Fat For Fuel

Since the very day you were born (actually, even when you were in the womb) your body has known EXACTLY how to burn body fat for fuel. You do NOT need to read any special books to learn how to burn body fat. The reason you are able to store body fat in the first place is so it can be a source of fuel for times when food is sparse.

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Weight Loss is a multi-billion dollar industry.

Everyone has a special 'hook' or 'story' because everybody wants a piece of the money-pie. Be very weary of anything and everything you read about weight loss. Chances are, it's been made to seem complicated so you will pay for a solution.

You Can Eat Junk Food and Lose Weight?

Believe it or not, you can successfully lose weight while eating "junk" food It

may not be the healthiest approach, but it will work.

It’s All About The Calories

Calories in, calories out. Anybody telling you anything different is selling you a clever marketing story.

Burn Body Fat

Your goal should NOT be to burn fat. Your goal should be to burn BODY FAT. Eating a high fat diet is a sure fire way to burn more fat every day, but that fat comes from your food, not your body.

The ONLY way to burn body fat is to eat less calories then you burn. When you write it down it's a small one word difference, but when it comes to losing weight, it's all difference between losing 10 pounds of body fat, or not losing anything at all.

Your Metabolism Is Not Sluggish

Unless you have a severe medical condition, your metabolism is not damaged, stalled, burnt out, weak, hurt, broken, sluggish, impaired or in any way in need of repair.

'Starvation mode' and any other form of chronic or extreme metabolic adjusting is science fiction nutritional scare mongering.

Just Eat Less

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The ULTIMATE way to lose weight, is to find an easy, comfortable and practical way to eat less. Combined with resistance training this is the most efficient way to lose weight.

The longevity of a diet (how long you can stay on it) will always determine it's long term success (that was redundant, but it needed to be said/written). In other words, short term diets for short term success, long term diets for long term success.

Know Why You Do What You Do

Eat to lose body fat. Weight train to build or maintain muscle. Creating a great looking, healthy body doesn't get any easier than this.

Weight Loss Really Doesn’t Have To Be That Hard

Weight loss is not complicated, there are no special foods you need to eat or special styles of eating you need to follow to successfully lose weight. Different people from all different cultures around the world have lost weight.

Yet all of these cultures have different styles of eating and eating customs. The human body is amazingly adaptive. Don't fall for the idea that there are perfect foods or a perfect way of eating.

Create A Lifestyle Change With Systems

If you’re not thinking in terms of a lifestyle change, you’re in trouble. If

you’re idea of fitness is going on a diet for a little while and taking a few aerobics classes, you’re not going to succeed. Period. If you want to live your life in your own lean, healthy, and strong body, you need to take the steps necessary to literally change your lifestyle.

Now, a lot of people have heard this before, but it’s not the fact that you have to make it a lifestyle that’s the secret...the secret part of it is how to do this effectively. And that starts with something most people completely miss: identifying what your lifestyle is today.

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The first step is to think about your eating and exercise habits as they are now and WRITE THEM DOWN on a piece of paper. What do you eat on a typical day and throughout the week? How much are you eating? How often are you working out? What kind of workouts are you doing?

You also need to examine your stress level and what are primary forces behind your stress. You also should take a look at your rest and sleep schedule.

And lastly take a look at your mindset and your thoughts on how you see yourself and your lifestyle. These questions and topics will give you a snapshot of your current lifestyle.all on 1 sheet of paper for you to see and review.

After spending a few minutes jotting this data down and reviewing it once or twice, you can probably start to see just how big this whole fat loss and fitness thing really is, and why making a small temporary change here or there might win a battle or two, but not the WAR you’re fighting.

There are just too many variables to try and control by using the bandage approach. And what I mean by that is, most people try to fix their health and fitness problem like someone would fix a cut or scrape with a band-aid.

Your health and fitness is not a simple cut or a scrape, and it needs more than a temporary fix. So a lifestyle change is what is needed for a long-term solution to fat loss and fitness. That is essential.

Now, once you’ve established a snapshot of your current lifestyle, you need to move on to the second step.changing your lifestyle through systems. Here’s what I mean by that: Ask any successful business person what is at the heart of his or her success and most of them will mention a system of some type.

If you have a proven and successful system, you will be successful at whatever you’re trying to accomplish. If you don’t, you’ll be lost. I spent years of my own life searching the fitness wasteland for methods that I could use to burn fat, build muscle, and get healthy with little time commitment. At some point I realized that I was creating my own system for fitness success.

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Once I realized that, I was able to recommend this same system to my friends and family members interested in lifelong health and fitness. And guess what, it worked for those who applied. It was a proven and successful system.

All I did was apply it to another person. Just like in business, if you have a successful and proven system, you can essentially apply the system over and over again to create new businesses. They’re all based on the same successful and proven model or system.

Again, without a system, you may get to find what you’re looking for, but it could take years or more, and a lot of frustration to be sure... I’m sure if you think back to a time in your life when you were investigating a particular topic or discipline, you’ll realize you spent a lot of time and effort in doing so.

If you had a system on how to find those answers, it would have been a lot easier and more successful. You would have made far fewer errors and saved yourself a load of time. As I said earlier, I didn’t have a system early on in my fat loss struggles, and as a result I was trying to plug the holes in my lifestyle with diets, miracle pills, and exercise gizmos.

So analyze your current lifestyle (be brutally honest), decide what needs to change and then get to work on getting a proven and successful system that will create a new lifestyle for you...one that you can lead for the rest of your lean and healthy life.

Exercise Less But With More Intensity Now, not many people have probably told you to exercise less, right? Well, what I’m getting at here is that most people are exercising far too much, but with not enough intensity.

You see, while some of the top minds in fitness are starting to realize that intensity is the fastest ticket to fat loss and lifelong health and fitness, most are still recommending long, boring cardio workouts as the primary form of exercise for burning fat.

And this is really sad because while this type of exercise certainly can burn fat, it is far from the most effective of methods available.

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There are a few reasons for this, but mainly it has to do with the fact that this type of exercise primarily burns fat while you’re exercising...while this may sound good at first, it’s actually bad news.

This can cause your body to start saving a reserve amount of fat to have available for your next long cardio session. You see, when you exercise like this exclusively, your body wants to hold on to your fat just so it can be burned during the next time you exercise. So if you want to burn more fat, you’ll have to do more and more of it.

Even if this type of exercise worked really well, anyone who has experienced week after week of hour-long cardio sessions done 4 or more times per week knows that this is far from exciting or enjoyable.

Yeah, there are exercise addicts out there who like spending their whole week in the gym, but I know most do not. The fact of the matter is that there are more rewarding things in life like spending time with our families, so my goal has always been to find the most efficient route to health and fitness.

So, the way we get the results we want is by increasing our intensity. Intensity is the name of the game in productive results-producing exercise. It’s just the way the body responds to a stimulus. The greater the stimulus, the greater the response from the body, provided you give it time to rest and recover.

The basic principle here is, you can work hard, or you can work long, but you can’t do both effectively. If you’re working hard enough, you literally won’t be able to work very long or often...you’ll be challenging your body to improve, and you’ll need to extra rest to extract maximum benefit from your exercise.

It is a simple concept but the #1 reason why people’s exercise programs fail them. They are giving their body NO REASON to change or improve when attempting something they’re already capable of.

And when you are working with sufficient intensity, your body switches to primarily burning calories from the carbohydrates in your muscles instead of body fat.

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And after your intensity based workout is over, you body then begins to burn existing body fat and calories to fuel the growth and repair processes that occurs (which is a massive combination of complex chemical reactions).

The best part is, you body can continue to burn body fat like this for up to 48 hours after this workout is over! Now you’re working smart instead of longer.

Combine HIIT With HIST

The big secret I’ve found is that combining high intensity cardio (HIIT) with high intensity strength training (HIST) into one workout is the absolute fastest way to burning fat, building muscle, strength and endurance...all at the same time. It awakens and unlocks the fat burning furnace inside of your body 24 hours a day, 7 days a week.

It must be performed correctly however, not like you see the typical person using weight training. but when performed correctly as I teach readers of my Fat Burning Furnace system, this type of exercise will outperform anything else I’ve seen, and will only take an average of 20 minutes per session, and only needs to be performed twice or three times per week.

Perhaps the best part is, as you progress, you’ll have to perform even less exercise...that’s right, even less exercise (this is an amazing but true fact of how the body’s ability to tolerate intense exercise actually decrease the stronger and leaner you get.)

To experience the benefits for yourself, let’s take the Squat exercise as an example. The Squat is one of the top 2 exercises for burning fat and building a strong and shapely body. But sadly most people spend too much time with the exercise but not nearly enough intensity. Here’s how to change that:

Instead of performing a set or two of warm ups followed by 3-5 “work sets” as most people would do, try this. Cut the amount of weight you use in half.

SLOW the movement down to about 5-10 seconds per repetition

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(concentrate on a slow lifting, pausing at the top, and a slower lowering of the weight), right from the very first one. Keep doing this until you cannot complete another repetition in at this speed despite your greatest, and I mean greatest effort.

If you did this right, your heart will be racing...your lungs gasping for air.your thighs, butt, hips, and calves will feel like jello. And it probably took you only about 60 seconds to stimulate your body this way. This type of training can keep the fat off permanently. Compared to what’s typically recommended these days, it’s almost magical.

Focus On The Right Foods, Nutrient Rich

We’ve all seen the fad diet books and plans out there that promise all sorts of fabulous weight loss with very little effort. What we typically find out though, after going on one of these diets, is that they’re unusual. They require you follow a very unusual way of eating compared to what common sense and Mother Nature would tell you.

We also find out that once we go off of these diets we gain the weight back faster than we lost it, and usually add a few more pounds on top of it (often due to loss of muscle mass in the process). This is obviously not the way to go, yet so many people are still duped into following these wacky diets...again and again and again. The big secret I’ve found in eating is that instead of focusing on what you can’t eat or what you shouldn’t eat, we should be concentrating on the types of foods that create an ideal environment for satisfying hunger. This is true because when it comes down to it, we have to create a calorie deficit if we want to lose fat.

That is, we have to burn more calories than we consume. The exercise principles I described in secret #2 will help to create a deficit without changing your eating habits at all. But if you want fast success, and lasting success, you must employ proper eating strategies as well.

Whether you like it or not, the big problem people have is simply eating too many calories...there is too much going in and the only place the excess is going is to your fat stores.

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So what I’ve found is that instead of restricting yourself of entire food groups (like carbohydrates), it’s far easier and better from a fat loss and health standpoint to concentrate on eating foods loaded in nutrients. Why?

Because our hunger is driven by nutrient consumption. Not just the macronutrients (protein, carbs, fats), but even more so by the micronutrients.the vitamins, minerals, etc. that are found in certain foods and not so much in others. In fact most people don’t even think about this, instead focusing on how many carbs or how much fat or protein they eat.

And the mainstream diets are this way too. When you analyze it, most diets are just variations of either low calorie, low fat, or low carb. They’re all focused on the macronutrients with little regard for choosing food based on the micronutrients....which really satisfy your body and your hunger. When you focus on these foods, many of the details take care of themselves.

Think about it, these are the foods your body craves naturally.why? Because they’re loaded with nutrients.your body craves nutrients. I’m talking about unrefined whole grains, beans, legumes, vegetables, fruits, nuts and seeds. If you give your body what it craves, it’s very unlikely you’ll have overeating problems. Period. This one fact could save so many people from so many health problems it’s not even funny. And most issues with fat gain simply disappear when eating this way even 80-90% of the time. And on top of this, you’re automatically lowering your chance for various diseases and ailments that plague the person on the typical oversized and protein heavy American or western diet.

Now, focusing on nutrient rich foods is the foundation, but there are other factors we can manipulate to get the desired fat burning effect while supporting the muscle growth we are stimulating with our proper exercise application as I talked about in the last secret. These include eating smaller meals more frequently, managing your calorie intake without actually counting calories, and more.

Perhaps just as important as what foods you are eating is what you are drinking. The habit of drinking loads of water each day should be one you want to develop right now. While water is essential for almost every bodily

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process we go through, it is absolutely vital to fat burning. If you don’t get your water, you can forget about maximum fat burning.

The reason for this has to do with what happens to your body when it is dehydrated. It basically stores fat at an accelerated rate, and the sooner you get hydrated, to sooner your body will be able to metabolize your body fat stores for energy. So make sure you’re eating foods that are rich in nutrients and make sure you’re getting more than your fair share of water.

Sleep Your Way Thin

In order to reap the benefits from the type of exercise I recommend to my Fat Burning Furnace students, you must get adequate rest. I can’t stress this fact enough. In fact, rest is just as important, if not more important that the actual exercise.

During the best kind of fat burning exercise, your muscles experience tiny injuries or tears. The body’s response is to adapt and repair, getting stronger and larger muscles, which of course leads to burning more fat and a leaner body. But this growth and repair process won’t take place if the body is not allowed the time to do its job. Too often, people rush back to workout, as many have been inundated with the “more is better” axiom when it comes to exercise. But if we don’t get out of the body’s way and let it do its magic, we will experience poor results.

We won't burn fat like we want to, and we will just end up de-motivated or possibly give up our efforts altogether. If you don’t get enough rest or sleep, you’ll have a very difficult time building the fat-burning muscle that will transform your body. And you’ll also have a tough time burning fat off too!

That’s why we can’t work out too long or too often when using a sufficient intensity level. When giving the body an intense stimulus, you can’t keep hammering it into the ground. If you did this, you’d quickly over train your muscles and negate your body’s ability to recover from exercise.

Your immune system could become so worn down in fact, that you might even get sick...this happened to me a few times in the past when I wasn’t

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paying attention to getting adequate rest and sleep.

And this repair and recover process doesn’t happen overnight, it usually takes 2 days or more, or you will be short-circuiting your chances of success to burn fat and build lean, strong, muscle.

Now that we know how important rest is to burning fat and building muscle, we also must understand the most important component of rest. otherwise know as sleep.

Sleep is the ultimate recovery tool, and not only for recovery from exercise. It also releases powerful fat burning hormones that are essential for living out your life lean and healthy. And if you miss out on sleep, your body will release fat -storing hormones that will kill your chances of getting or staying lean!

Sleep is also the ultimate recovery tool from any stress you take in throughout the day. Whether it’s from family pressures, work issues, or finances, etc., increased stress can be dissolved by adequate sleep. And don’t think you can burn fat maximally when you’re over-stressed by other things in your life. A high stress level can shut down the effectiveness of your ability to burn fat by turning up the release of fat storing hormones, among other things.

So make sure to get adequate sleep. What’s ideal? I would recommend no less than seven or more than nine hours. In fact, seven and half hours per night might be the perfect amount ...you’ll most likely wake up feeling well-rested and energized, and your fat burning furnace will show it’s appreciation, allowing you to burn more fat faster.

Know The Numbers (Fat Not Weight)

If you don’t know the numbers, you have little chance of success in fat loss and fitness. Let me explain. Just like anything else in life, if you’re not tracking what works and what doesn’t work, you’ll be using a shotgun approach that will take much longer and not work as well as an approach that includes tracking.

This is especially important in relation to your exercise and fat loss and

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fitness progress.

Let’s look at the business world again for a moment. In any business, at the end of the day, results are measured by revenue, or the money that was made. If the business owner doesn’t know the numbers, they won’t know if they’ve made any money. And thus they have no business. Pretty simple, but the most powerful metric a business owner can track.

I’m a big NBA basketball fan, but do you think I’d enjoy watching my favorite team if they didn’t keep score? Of course not! If they don’t keep score, we don’t know who’s winning, and thus there is no “game” to win or lose. They have to know their numbers to know who wins and who loses.

Again, strikingly simple, but the fact is that most people don’t track their exercise routines at all. How do they know if they’re winning or losing the fat loss game?

In fat loss and fitness it’s all about progression. When using a progressive based form of exercise like intense resistance training, your fat loss and muscle, strength, and endurance gain is mirrored by how much stronger you’re getting each workout. You should base your progress by monitoring your strength gains from workout to workout.

If you don’t know if you’re getting stronger, or how much stronger, you’ll have a tough time advancing through the workouts and creating that fat burning environment inside of your body.

This is because the speed of your progress is related to a combination of the intensity you’re using, along with the volume and frequency of your exercise. By monitoring your progress with a particular combination of these variables, you’ll be able to adjust if necessary for optimal results.

Next, you’ll want track your body fat percentage. Forget about what the scale says or what your “ideal weight” should be. Forget about Body Mass Index charts. These are all measures of weight loss, not FAT LOSS. We don’t want to lose weight, we want to lose fat.

It should then become obvious that tracking the percentage of our bodies that is fat, and watching that number drop, is the other key factor in

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determining our wins or losses in the fat loss game.

Recording your progress is key to getting that lean and fit body you desire and if you’re not doing it, you’re using the shotgun approach: just spraying bullets and hoping you hit something. And this always results in the wasting of your most valuable asset...your time.

By doing this you’ll not only be able to watch the inches melt off, but you’ll also be able to use these records as a motivational tool, spurring you on to even further progress. Bottom line, make sure to keep accurate records of your workouts and your progress. Just like in any sport, you won’t know if you’re winning if you don’t keep score.

Surround Yourself With Positive People

Ok this one is extremely important. Surround yourself with positive people. I can’t stress this enough...and this might hurt your feelings a bit, but your friends and family may be making you fat. Think about that for a minute. Your mindset, whether you like it or not, is shaped (and often times greatly so) by your outside influencers, the people you choose to associate with, namely your friends and family.

If you’ve got a host of people telling you that you’ll never succeed at your fitness goals, you’ll have a tougher time. Even if you have developed extraordinary mental toughness, the slightest hint of doubt can cloud your mind and let loose all sorts of nasty negative thoughts. And don’t think that these people will be obvious to spot either.

I don’t mean to scare you, but you’ve probably got all sorts of negative people around you right now. Spotting them isn’t always easy, so here are a few of the types of naysayers that I’m talking about:

THE GRINCH - The Grinch is transparently obvious. They’re the ones that will laugh at your goals and tell you to your face that you’ll never achieve them. These people are usually this way because their own goals have been crushed in the past, don’t know how to get past this, and have just given up on them at this point. They’ve decided to be miserable and you won’t be changing their minds anytime soon.

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THE MODEL - Then you’ve got these people that have a superiority complex. I call these the Models. Models find achieving their fitness goals relatively easy, mostly due to genetic or situational factors, and similar to the outright negative people, will laugh off your aspirations. They won’t take you seriously and are more concerned with themselves then supporting your goals too.

THE BABY - You’ve also got those that have given up, are fat and out of shape, would rather feel sorry for themselves and want you to be that way too. I call these people the Babies. Babies don’t want you to succeed with your plans because they’ve had so many past failures in their own fat loss goals that they’ve given up.

So many times they sabotage your plans, whether they do so knowingly or just by behaving as they normally would. This is basically an unhealthy negative and needy person sucking you into their lifestyle so they have some company. OK, just as I asked you to evaluate your current lifestyle earlier go ahead and take a look at the people you spend most of your time with. WRITE THEIR NAMES DOWN on one piece of paper. Are they helping or hurting your efforts for life long fitness and health?

Why? If they’re not helping, go ahead and have a discussion with them. Let them know you’re serious about changing for the better and that you don’t have time for negative influences or people anymore. And if they don’t budge, stop associating with them, or greatly reduce your contact.

Now I realize you may have some longstanding relationships with these types of people, and this is not an easy thing to do in some cases. But it’s a choice you should really consider making if you’re serious about living your life in the healthy and lean body you want to.

Where do you want to be in 5 years? Would you rather be in a new lean, strong, and sexy body or still deciding whether or not to rid yourself of communicating with people who are holding you down. You must MAKE A DECISION, or you will be in exactly the same shape (or worse) as you are today.

This reminds me of my favorite quote of all time: If you think you can’t, you

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can’t, and you won’t. If you think you can, you can, and you will. It’s that simple. If others around you think you can’t, they’ll let you know one way or another, and then it is up to you to shield yourself from this.

Or, you can just work on surrounding yourself with positive people, thereby making it much easier on yourself.

Get A Coach Or A Mentor

I know what you’re thinking...”I don’t need a coach or mentor, I can do it by myself”. While that may be true, as I did it myself for the most part, it is always easier and faster when someone shows you the way. I like to compare this with the process of traveling a long distance. Let me explain.

If you wanted to go from New York City to Los Angeles by car, you wouldn’t just get in the car and start driving would you? In essence, that is what many people are doing in their quest for fitness. They are just getting in the car and driving, with a goal in mind, but not much idea on how to get there.

Now, some people go ahead and actually grab a map and follow that. This will certainly help you get there, giving you various roads and avenues to take. But you’ll probably run into a few dead ends along the way.

And the journey will take longer than you’d probably like. But what if someone came to you with detailed instructions on the exact roads to take and what traffic or construction delays to avoid. You most certainly would get there sooner and with less effort.

Finding the right coach or mentor in your quest for permanent fat loss and fitness can be like getting a “Google Maps” to your dream body. And before you go ahead and think you don’t need one of these people in your life, did you know that world champion golfer Tiger Woods has a coach?

The man with the greatest golf swing in the world and on his way to being the greatest golfer in history (if not already) relies on a coach to help him. And surprise, surprise, most every successful or famous person has had a mentor or coach at one time or still uses them today.

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You think Oprah, arguably the most successful business woman in the last 100 years, does it all by herself. What about Warren Buffet, Donald Trump, etc.? All of these people got help and continue to get help to stay at the top of their game.

So think about it, if Tiger Woods and other super successful people need a coach or coaches to excel and reach their goals, shouldn’t you consider having one too?

The great news is that it should be a lot easier achieving your life long fat loss and fitness goals then becoming the world’s greatest golfer, so just imagine how much positive impact a coach can bring to you.

Now, this coach or mentor could be a personal trainer who is also emotionally supportive, or it could be a combination of a friend, a relative, or motivational expert. It could also even be someone who supplies you with that system for success like mentioned earlier. Whoever it is, make sure they are accessible to you and will be there to offer the support and encouragement you need.

And don’t look for what I call a “softy”. A softy is someone who is too comfortable with you and will let you off easy. You need some one who can be supportive, but is also there to keep you in line and give you a kick in the pants ever so often if you need it.

There’s no substitute for experience, so you’ll want to make sure your coach or mentor has been there and done that, not someone who’s all talk that has no real experience. You want someone that has either gone through what you’re going through or helped others in similar situations.

You can’t do it alone, at least not as quick or as easy. Get yourself a coach that you can look to for guidance, support, and encouragement as you move through to getting the lean, strong, and healthy lifestyle you deserve.

Be A Doer, Not A Talker (Or A Know It All)

The way I see it, there are two kinds of people in this world. You’ve got your talkers, or what I call know it alls. And on the other side of the fence you have your doers. Let’s talk about know it alls first. I’m going to go ahead

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and say that most people fall into the talker and know it all group.

If you think about the people you know, you’ll probably notice the same thing I have. Most people are not proactive. Most people are reactive. And when it comes to fat loss, fitness or any other subject or discipline, you’ll find loads of people who talk a good game, but do not practice what they preach, because they are not doers.

And the minute you start giving them some advice, they’re quick to stop you to tell you that they know all about what you’re telling them, because they know it all. But wait a minute, why aren’t they doing what they apparently already know and are aware of?

Talkers will also come up with all kinds of excuses as to why they didn’t do something, or why something didn’t work for them. They’ll also tell you why something isn’t going to work for you, because they know it won’t work for them because they just won’t do it!

Now, I know not everybody is not 100% one way or the other on this, and you might be a doer most of the time, but the talker in you likes to take over whenever faced with what seems like a daunting task like burning stubborn body fat. So it all starts with identifying who you are.

Take a look at your past and how you naturally responded to various challenges. Think back at how those situations turned out. Did they happen the way you would have liked them to happen?

Now, for the ones that didn’t, do you think being more of a doer and shutting down that talker side of your personality would have resulted in a more positive outcome?

Chances are, yes, it would have. Eliminating the talker side of your persona is not always easy... it takes practice and repetition. But being aware of it and being able to identify it when it happens is key, because when it happens.when that talker comes out, you can make the conscious decision to squash that talker and turn on the doer inside.

If you want to get the kind of success in fat loss and fitness that you’ve been seeking, you must become a doer. I cannot stress this enough,

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because doers are winners. they achieve goals and the things they want. talkers and know it alls are almost always on the losing end. I know where you would rather be. So make up your mind and get going! Be a doer, not a talker.

Invest In Your Health Now, Don’t Pay For It Later

Yet another roadblock on the path to life long health and fitness relates to what you’re willing to invest now versus what you’ll pay for later. And it’s a tricky situation for a lot of people because you don’t really see what the costs of poor health are when you’re younger.

It’s always easier to say, well it’s not going to happen to me, or some people just ignore it all together. So they put off making that investment in

their health now. But they forget that they’re going to pay for it later, and

then some.

And I’ve even talked to people who are afraid to spend a couple hundred bucks to improve their health. These people just don’t get it, and don’t understand the true value of having a lean body at all. They fall into that “talkers” category I mentioned earlier. They probably won’t end up reaching their goals.

Now, besides the fact that investing in your health provides the cosmetic benefits of a lean, strong, and sexy appearance, you’re also setting yourself up for reduced risk of various diseases and medical conditions that have the potential to literally cost you thousands upon thousands of dollars or more depending on your health insurance situation at that time.

Not to mention spending your time to and from the doctor’s office or hospital. And paying for medical costs when you’re older is not what most people are looking forward to as they age.

That certainly doesn’t sound like fun to me. So take care of yourself now, while you can create a real difference in your health risks, and do all that you can to prevent unexpected ailments in the future. Invest in your health...don’t pay for it later.

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Plan Ahead

Having a plan in place not only keeps you focused on your goals, but it also helps keep you from getting overwhelmed and prevents you from making unsupportive choices. In order for you to stick with a supportive nutrition plan you must have great choices, readily available.

Beat Fat With Breakfast

Breakfast is easily the most overlooked solution than all other fat burning tips combined. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.

Your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning calories 24 hours a day, however, they are burned at the slowest rate while we sleep.

Without something to jump start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories - no matter how healthy - will be stored as fat. The act of eating and digesting foods frequently, increases your metabolism so you can burn more fat and calories all day long.

Eat To Lose

Not only is what you eat important but when you eat as well. Going long hours without eating causes your metabolism to slow in order to avoid starvation. If your metabolism is like a burning fire, you must continually fuel that fire to keep the calories burning at a higher rate.

Remember, your body uses calories when you eat and digest food. By consuming smaller amounts of supportive food more frequently, your metabolism begins burning more calories.

Eat often and you'll be less likely to gain weight, even though it may seem like you're eating more than you did before. Eating smaller meals throughout the day allows you to be less hungry during each meal so you

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desire less food and stave off cravings. This also helps you to avoid binge eating later in the day.

Eating On The Run

Unfortunately it’s mostly the bad stuff that falls into the “fast” and “easy” categories - chips, pop tarts, candy bars, muffins, energy bars etc. Being unprepared and eating on the run leaves you wide open to weight gain for you are restricted to what ever is available.

The problem with not cooking and preparing your own meals, of course, is that it's much harder to control what you're eating.

Constantly being on the go can make it more difficult to sit down and eat a balanced meal. And it’s a FACT: Women who eat out 4-5 times a week consume nearly 300-500 more calories per day than women who eat out less often. By preparing your own “fast food” meals, you are essentially saving 2500 calories a week!

Move More

One of our biggest problems is that we tend to overestimate how much we move. The average person burns approximately 1 calorie per minute, sitting at rest. The same person, while standing, will burn 1.5 calories per minute.

While a ^ calorie difference does not seem like much, over the course of your busy day 50% more calories to stand vs. sit is a pretty big deal, especially if you spend a good part of your day sitting vs. standing!

Add walking to this mix and you’re burning twice as much! It’s a lot easier to find opportunities for burning more calories if you remember that you’re looking for them! Keep thinking and keep moving.

Effective Exercise - Your Fat Fighting Ally

How do you view exercise? If you don’t enjoy what you do or even dread going to the gym you are destroying your ability to get and stay motivated. It’s important to understand that if you just suck it up for a little while and

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exercise consistently, you will start to feel and look great.

Your body will feel strong and energetic, your mind will be clear, and you

will be much more productive in everything you do.

Once you begin to see and feel these results, you won't want to stop working out! Most people’s reason for falling off the exercise wagon is because they don’t see results to keep them motivated. Remember the first step is the hardest. Keep a consistent routine and you will get to the point where you need exercise to feel good.

Water, Water, and More Water

If there were ever a magic potion for fat loss - it would be water. Our bodies are comprised of about 70% water. We lose about a liter (34 ounces) of water per day under normal circ*mstances and when the temperature in our body rises, as during exercise, we lose higher amounts of water through sweat.

It only makes sense that we need to continually replenish this supply for water is necessary for nearly every function in our body. Water regulates our temperature, supports and protects our organs, helps with digestion, transports nutrients to our muscles and helps move along waste by products. Water is, in essence, the key to fat metabolism.

One of you liver’s primary functions is to metabolize stored fat to be burned for energy. If you are dehydrated, the kidneys cannot function properly and the liver begins to take over and as a result the liver metabolizes LESS fat so MORE fat remains in your body.

Sometimes we mistake mild states of dehydration for hunger. If we don’t get enough fluids, our bodies give us indications that are similar to hunger pains. When this occurs, we start eating because we misunderstood what are bodies were telling us. Unnecessary calorie consumption can lead to excessive fat!

Water is a natural appetite suppressant. Drinking lots of water throughout the day helps to keep you feeling full. Water is vital before, during and after a workout. Dehydration leads to a lack of energy, muscle fatigue and

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cramping. Even small amounts of water loss can hinder exercise performance.

Write It Down

Just remember that the pen is mightier than the sword. Seeing exactly what you put into your body creates a strong sense of accountability. We tend to operate on an out of sight out of mind mentality.

Keeping a food journal can help you learn about your eating habits and pinpoint where you need improvement. Too often we fail to realize how much we are really eating until we write it down.

I also like to say - “You cannot change what you do not know exists!” Once you realize your eating habits and identify the patterns that are holding you back, you can quickly take control of them and accelerate fat loss.

Remember to be mindful and to be honest with yourself because denial will only sabotage all your efforts. If you have a couple extra bites throughout the day it still adds up.

One Day At A Time

Rome wasn’t built in a day and your fat loss plan will not be either. BE REALISTIC!!!! Don’t expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of “progress, not perfection.”

By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief from the beginning. Focusing on small, positive steps in everything you do is a vital component to change.

It starts you moving in the right direction and the momentum of your amazing, transforming results will follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

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Reward Success

What’s the point in working hard if you don’t celebrate your achievement along the way? If we know that every action has a reaction, then it’s easy to understand why every success deserves a reward. Guarantee your success by being aware that improvement is measured by your daily progress - not a number on the scale.

Always remember that a completed puzzle begins with individual pieces. Focus on the small, positive steps in everything you do. This will provide you with motivational fuel to stick to the changes you’ve been making.

Awareness Awareness is one of the most important keys to fat loss success if not the most important key. In this book you are discovering the best fat loss strategies from the best fat loss experts from around the world.

But the best expert is the person who is reading this book. Yes, that's YOU! When you take the time to listen to your body and listen to your thoughts, you will find the answers that you've always been looking for. All fat loss success begins with awareness.

Thought Awareness - Let's first take a look at awareness of your thoughts. What are you thinking when you begin a fat loss program? Are you thinking about how much you hate working out? Do you think that you'll be depriving yourself the entire time? When you experience your first obstacle or setback do you think, "Here I go again.

Just when I start to do well I always find a way to sabotage myself. I'll never lose this stubborn belly fat!" It's important to become aware of these negative thoughts and replace them with positive thoughts such as, "I am willing to do whatever it takes to achieve my goal no matter what obstacle I may face."

Nutrition Awareness - Next, it's important to become aware of how your body responds to certain diets or foods. How do you feel after you binge on ice cream, cookies or chips? Do you feel bloated? Do you feel tired and sluggish? Do you experience feelings of guilt?

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If we turn this back to our thought awareness, what made you grab the junk food? Was it a scheduled cheat meal? Were you bored? Did you go too long without eating a meal and you just wanted to grab the quickest thing possible?

Now how do you feel after eating natural foods such as fresh fruit and vegetables? Do you feel energized? Do you feel light and lean? It's very important to understand how your body reacts to certain foods.

By listening to my body I quickly realized that dairy and wheat products make me feel bloated and tired. I had been eating these foods my entire life, but I wasn't listening to my body. Exercise Awareness - Let's take a look at exercise. Are there certain workout programs that your body responds to better? Are their certain exercises where your muscles feel a unique 'pump' or 'burn'? Any fat loss expert can make a claim that their workout is the best, but is it best for you? You are the only expert that can answer that question.

The most important part of awareness when it comes to exercise is during the movement itself. When you perform an exercise are you just going through the motions or are you completely 'in-tune' with your body and the movement?

Become aware of the muscle that you are meant to work for a specific exercise and really, feel that muscle work. The more focused you are, the better the results you will experience.


Hopefully you have set some goals for yourself and have a great understanding of what you want to accomplish in the short and long-term as well as why you must achieve them.

But there is one goal that you must never lose sight of. It's the one goal that we are all aiming for. It's our ultimate goal. That ultimate goal is and will always be happiness. If our ultimate goal is always happiness, why is it that you chose fitness or diet programs that you don't enjoy?

Just because a fat loss expert tells you that a certain program is the best

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at burning fat does not mean that it's the best program for burning fat for you.

Especially if that program is one that you don't enjoy and one that you would never stick with for the necessary amount of time to see results. And chances are that if you do not enjoy a certain workout program, you will not put in the amount of effort necessary to see results.

The key to fat loss success is compliance. When you are following a fitness program that you enjoy it becomes effortless to stick with it. You actually want to stick with it and can't wait to workout. The fitness experience is meant to be enjoyed. It's a never ending journey of self discovery and self improvement.

When Fat Loss Is No Longer About Fat Loss

I stumbled across this secret a couple of years ago when I used to set my alarm for 4:30am so I could get up and go for a walk before I got started with my work day. I found myself hitting the snooze button and skipping my workouts frequently (I'm sure you've been there right?). Plus it was the middle of winter here in Canada and my bed felt so warm and cozy.

My main focus for getting out of bed so early to exercise was to lose all the weight that I had gained during my first year of working at home. Losing weight did not excite me.

It wasn't reason enough to get out of bed so early and battle the bitter cold winter air. I wanted to lose weight, but I just couldn't find the motivation to get going. That was until one morning when I discovered this secret to fitness success.

I had just signed up for a mentoring program, which also included a bunch of audio coaching on mp3's. I added the audios to my mp3 player and went out for my walk.

Typically I walk for 30 minutes, but as I approached my house I noticed that there was only fifteen minutes remaining in the coaching audio, so I decided to keep walking because the content was so juicy and informative.

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Throughout the day I kept thinking to myself, "I can't wait until my walk tomorrow so I can listen to the next audio in the coaching series." The next morning when the alarm went off at 4:30am I jumped out of bed with excitement because I couldn't wait to see what I was going to learn in today's mp3.

The secret to fitness success is that success comes when fitness is no longer about weight loss. It comes when fitness is about something much greater than weight loss. When I'm doing my cardio session or workout, it's not about weight loss. It's about increasing my energy to carry me through the day. It's about improving my focus so I can work more efficiently.

It's about skyrocketing my productivity. It's about being the best dad and husband that I can be. It's about becoming more in-tune with myself. I don't just 'fit in a workout'. Instead I schedule my day around my workout because I know how much of an impact it has on my business, my family, and life.

Using Clothes As Motivation

One of the best strategies that I have witnessed work for women is to purchase a swimsuit or gown, that is a size or two smaller then you can currently fit into. Then prominently displaying that article of clothing on your bedroom door so it's the first thing that you see in the morning and the last thing that you see before you go to bed.

Sometimes it's difficult to judge your progress when you are looking in the mirror, and the scale is not always an accurate measurement of your true progress either. Slipping on a bathing suit or gown and having it feel looser than the time before sure can be exciting and encourage you to keep pushing forward.

Having An Unstoppable Belief and Attitude

The secret to overcoming setbacks and challenges during your fat loss journey is to have an "Unstoppable" belief and attitude. If you believe in your heart of hearts that you have the power within you to go around, under, over, or blast right through any obstacle that you may face, there is

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absolutely nothing that can stop you from achieving your goals.

When you develop an "Unstoppable" attitude you will walk with confidence and hold your head up high because you know that you are about to achieve greatness. You will approach your workouts with determination.

Everyone who comes in contact with you will know for certain that your goals are not just some lofty pipe dream, but something that you must achieve. With an Unstoppable attitude and belief there is no such thing as failure... Only results.

Have A Support Group With Accountability

It's very easy to break a promise to yourself. But if you make that same promise to your close friends, family members, or support group, you will have a greater chance of staying true to your word.

Sharing your goals with people may be something that you are uncomfortable with, but it's time to step outside of that comfort zone and let the world know that your goals are worthy of dreaming, worthy of sharing, and worthy of achieving.

You don't have to feel alone during your fat loss journey. There are many people who are going through similar challenges and can relate to your experiences. Their words of encouragement can carry you through some of your most difficult times. You can learn from their mistakes. You can learn from their successes. You can celebrate your victories together.

Build Your Goals Around Growth

At times our goals can seem too big to achieve especially if you have over 50 pounds to lose. When things aren't going well and you see the long road ahead it can easily stop you dead in your tracks.

That's why it's important to focus on growth... becoming better today then you were yesterday and better tomorrow than you are today. This takes your big ambitious goal and breaks it down into baby steps that can easily be achieved.

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I love to focus on growth because it's about constant self improvement. It doesn't stop after a 12 week transformation contest. Fitness is a continuous journey of self discovery. There are a variety of ways that you can grow as a person and in fitness.

You can improve your strength, endurance, flexibility, your breathing, or

your mindset. That's what makes focusing on growth so appealing to me. It's not just about weight loss. Who wants to focus on losing weight for the rest of their lives? Achieve your goals and move onto new forms of self improvement.

Step Outside Of Your Comfort Zone

It's time to set aside your fears and challenge yourself. Push out a few extra reps, add a bit of weight, reduce your rest period, set a big ambitious goal, share your goals publicly, add more fruit and veggies to your meal plan, crank up the intensity of your cardio, and try something new.

How can you expect to improve your body if you don't change what you've been doing? It's time to stop going through the motions and begin to work a little harder.

Yes it may hurt a bit at first (in a good way of course), but the rewards of stepping outside of your comfort zone are always well worth it. Treat your health and fitness as an adventure. It can get pretty boring if you always visit the same places.

But when you explore new territories it opens your eyes to a world that you've only dreamed of experiencing. Your adventure begins today... what new place are you going to visit?

Schedule An Event Or A Photo Shoot

A goal without a deadline is just a dream. But setting a goal with a deadline may not be enough to motivate you to achieve your goal by the set date. That's why I recommend scheduling an event around that date. For example you can book a beach vacation or a cruise 12 weeks from now and plan on looking your absolute best while you are there.

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This gives you the opportunity to visualize how great you will look walking the beach with your partner, or how great it will feel standing on the deck of the cruise ship with the wind blowing your dress against your flat tummy.

This brings all the emotions of achieving your goal to the surface. It's not so exciting to see a scale number, but I sure know that my wife would get excited about looking sexy in a strapless gown.

One of the most motivating things that Angie and I have ever done was schedule a photo shoot. We paid the photographer in advance and we let everyone know that we did it so they were expecting to see the pictures. There was no way that we could back down from this. It felt incredibly rewarding to see our pictures after the photo shoot.

All the hard work that we put into achieving our lean physiques was well worth it. You don't need to be aiming for six pack abs in order to book a photo shoot. It will be just as great to see you and your partner looking leaner and sexier with flatter tummies than you started off with and you will have proof of your accomplishments.

Teach What You Learn

The best way to absorb what you have learned from this report or any other program is to share what you have learned with your friends and family. It will keep the information fresh in your mind. It's a great way to repeat the most important lessons that you have learned. You will feel great about yourself for helping others.

And it's another great way to hold yourself accountable to applying the information because the people who you share this information with will ask you if you have had success applying what you have learned.

The greatest thing that you can do once you achieve fat loss success is to pay it forward. Share what you've learned and inspire others to live to their true potential and become the best that they can be.

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Develop A Strategic Plan

Successful people never “wing it,” they always have a plan. Strategic planning is a never ending process and includes: Assessment (where am I now?), goal setting (where do I want to go?), creating a plan or strategy (How will I get where I want to go?), executing the plan (what action steps must I take daily to reach my goal?), and measuring results (how will I know if I’m moving towards my goal and how will I know when I’ve reached it?). Boneheads “wing it.” Butt-kickers have a master plan and goals for every workout.

Strive To Beat Your Previous Workout

Muscle growth and strength increases occur when you place demands on your body above and beyond what it has experienced in the past. Your body responds to this progressive overload by getting stronger in order to handle this type of demand in the future. Your objective at almost every workout is to set goals to beat what you did during the previous one.

If you can’t add more weight, it could be as simple as one more rep with the same weight or the same sets/reps/weight in less time. It could also mean one more minute of cardio, one level higher on a stairclimber, or half a percent steeper incline on the treadmill. Continuous and never-ending improvement is the name of the game.

Eat More Burn More

Did it ever occur to you that if you exercise more you can eat more? And that this is a more effective fat loss strategy than eating less and exercising less? To lose body fat, you must create a calorie deficit.

A deficit can be created by exercising more, eating less, or ideally, with a combination of both. The best combination of all is a small decrease in calories accompanied by a large increase in activity.

Think about it: Decreasing calories slows your metabolism. Increasing calories increases your metabolism. Exercise increases your metabolism. Therefore, eat more, exercise more = increase in metabolism. Eat less, don’t exercise = decrease in metabolism.

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This is the entire premise of my Burn The Fat Feed The Muscle System and that’s why the program is so powerful and has helped tens of thousands of people lose fat without depriving themselves.

Be Disciplined and Consistent

Not only do you slip backwards physically when you skip even one scheduled workout, perhaps more devastating is the effect on your mind and character. Every time you successfully complete a scheduled workout, you build your discipline and self esteem.

When your self esteem increases, it makes you feel good and that stimulates a positive self-reinforcing cycle of even more discipline, confidence and action. Everything you do helps or hurts. Every workout counts. Treat your word as law. When you say you’re going to work out... WORK OUT!

Train For Functional Balance and Aesthetic Balance

Non-boneheads train every muscle group for symmetrical, visually pleasing development. However, “balance” is more than cosmetic. Everyone - athletes, bodybuilders, and recreational exercisers - must also train for functional balance to prevent injury and maintain optimal function and range of movement in every joint and muscle group.

Every plane of movement and angle of movement must be trained. Flexors must be balanced with extensors. Front to back movements must be balanced with rotational and side to side movements. Prime movers, antagonists and stabilizers must all be strengthened. Always stretch, strengthen and build to the point of total body balance.

Use Mostly Free Weights and Compound, Multi Joint Exercises

For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar “BIG” exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines.

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Although weight stack machines are safe with respect to the fact that you cant drop a barbell on your head, they’re ultimately NOT as safe as free weights because they don’t develop the stabilizing muscles and functional strength that protect you from injury.

A few machines and isolation exercises mixed in your program is fine, but focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.

Use Visualization and Mental Rehearsal

Every day Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as “visualization” were surely using it unconsciously or in a non-formalized manner.

I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you’ve always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals.

These images will penetrate your subconscious mind and literally program your brain to activate your body for total success.

Eat Protein and Carbs Immediately After Your Workout

Much research has been done on the topic of post workout nutrition in recent years and the scientific literature is almost unanimous in its findings: At one time carbohydrates were emphasized after a workout. Other people insisted that protein is more important.

The truth is, the optimal post workout meal includes quickly digesting protein and carbohydrates and is consumed immediately after training during the period known as the “post-workout window of opportunity.”

Although the ideal amount and type of protein and carbs is still debated, the studies have shown that proper post workout nutrition increases protein

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synthesis, suppresses cortisol, replenishes glycogen, and enhances recovery.

Compare Yourself To Nobody But Yourself

Legendary UCLA basketball coach John Wooden always advised his players, “Never try to be better than someone else; but never cease trying to be the best you can be. That is under your control. The other isn’t.” So why not focus on competing with yourself? Compare yourself to yourself.

Improve yourself. Work on progress and forward movement. Become better

than you used to be. Ultimately, competitive sports are most valuable to the

degree you use them to better yourself, not to beat others.

Accept Responsibility For All Your Results, Good and Bad

When you win, you don’t attribute it to luck or give someone else the credit for it. You proudly say, “I created it... I did it... that was me!”

However, if you want to take the credit for your wins, you must also take credit for your losses and say, “Yep, I created it. I did it. that was me!” Boneheads want to take credit for their successes but not accept responsibility for their failures.

Ultimately, that turns them into nothing but big losers. Winners and successful people became successful because they learned three magic words: I AM RESPONSIBLE. Once you claim responsibility for every result in your life - the good and the bad - the feeling of empowerment and liberation that comes over you is beyond description.

For the first time in your life, you realize that YOU are in control. From that

moment on - and not a second sooner - you become the creator of

circ*mstance rather than a victim of it.

Thank you for your time!

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Simple Way to "Hack" Your Fat Away! http://21daysdietplan.com/pro

As you would know, the human body is highly adaptable. If you cut your finger, the body would heal itself in a matter of days - regenerating new cells as soon as the change is noticed.

Well, if you make a big enough change to your diet, the body can adapt right away too by burning fat in your body at a rapid speed.

But what you need to do to kick start this change?

Is it exercise? Cutting certain foods out of your diet? Drinking a special tea? Eating certain berries? No, it's none of those things.In fact, it is much more simple than you'd think.

Checkout the Simple Way to "Hack" Your Fat Away at: http://21daysdietplan.com/pro


Lose Weight Exercising - [PDF Document] (2024)


How did Kelly Clarkson lose weight? ›

During an interview with “The View” host Whoopi Goldberg on Monday's “The Kelly Clarkson Show,” Clarkson admitted to taking a weight loss drug to lose weight. In January, Clarkson told People magazine that diet and exercise helped her slim down. She made no mention of weight loss drugs.

What is the 2 2 2 method metabolism? ›

Smith says the first 2 is for two different types of meals: fatty meals and carb-heavy meals. The second 2 represents non-food related aspects like weekly weigh-ins and introspective journaling, while the third 2 represents exercise consisting of bodyweight and/or high intensity interval workouts.

What is the 4 30 10 method for weight loss? ›

The “4-30-10” method is a way of structuring a weekly workout plan: 4 – four strength training workouts per week. 30 – 30 grams of protein at breakfast, lunch and dinner. 10 – ten thousand steps per day (for reference, 10,000 steps is approximately five miles).

What is the best form of exercise to lose weight? ›

Vigorous aerobic exercise includes activities such as running, swimming hard laps, heavy yardwork and aerobic dancing. Strength training can include use of weights or weight machines, your own body weight, resistance tubing, or activities such as rock climbing.

How did Adele lose weight? ›

Adele divided her workouts into several routines per day to achieve her weight loss goals. "I got quite addicted to it," she admitted to British Vogue in 2021. “So I do my weights in the morning, then I normally hike or I box in the afternoon, and then I go and do my cardio at night," she said.

How did Melissa McCarthy lose weight? ›

While talking with People in 2011, McCarthy recalled an all-liquid diet a doctor put her on in 2003 when she scored her role on “Gilmore Girls.” Describing how she'd consume only 500 calories a day, the actor said she ended up dropping 70 pounds in just four months. “I'd never do that again,” she said.

What can you eat on Phase 2 of the fast metabolism diet? ›

Phase 2 (Wednesday–Thursday)

Lean, high-protein foods that help create muscle include beef, bison, turkey, fish and chicken ( 1 ). This phase also includes vegetables, such as cabbage, broccoli, kale, spinach, cucumbers and collard greens.

What are the 2 main areas of metabolism? ›

They are:
  • Catabolism – the breakdown of food components (such as carbohydrates, proteins and dietary fats) into their simpler forms, which can then be used to provide energy and the basic building blocks needed for growth and repair.
  • Anabolism – the part of metabolism in which our body is built or repaired.

What is the 2 2 1 diet? ›

The Smart Card follows our 2-1-2-1 philosophy, with each meal being made up of two protein servings, a healthy carbohydrate, two vegetable servings, and a healthy fat. This simple way of eating ensures that you get the proper amount of food in the right balance so you lose fat, not muscle.

What is the 50 rule for weight loss? ›

Use the “50 percent” rule: At every meal, make sure at least half your plate is filled with produce. Use the scale wisely: Weigh yourself regularly to keep an eye on your weight, but don't look at the number as a measure of your self worth.

What is the 8 20 rule weight loss? ›

It suggests eating nutritious foods 80% of the time and relaxing on the remaining 20%. This way of eating is more a mindset shift than a diet plan and is open to individual interpretation. The Pareto Principle applies to other facets of life, making it a well-known phenomenon.

What is the 20 20 20 rule weight loss? ›

“For those who've had bariatric surgery, we use the 20:20:20:20 rule: a 20 pence-sized piece of food, chew it 20 times, put your knife and fork down for 20 seconds between mouthfuls, and take 20 minutes to eat the meal,” she says.

What is the number 1 exercise to lose fat? ›

Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.

What exercise burn the most belly fat? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

How can I reduce my tummy in 7 days? ›

Additionally, check out these tips for how to burn belly fat in less than a week.
  1. Include aerobic exercises in your daily routine. ...
  2. Reduce refined carbs. ...
  3. Add fatty fish to your diet. ...
  4. Start the day with a high protein breakfast. ...
  5. Drink enough water. ...
  6. Reduce your salt intake. ...
  7. Consume soluble fiber.
Jun 3, 2019

Did Kelly Clarkson use Ozempic to lose weight? ›

Kelly Clarkson addressed Ozempic rumors, revealing that a prescription medication helped her lose weight. “Everybody thinks it's Ozempic, but it's not. It's something else,” she said. She said her doctor recommended the drug after her “bloodwork got so bad.”

Did Kelly have weight loss surgery? ›

Kelly Osbourne Gastric Sleeve Surgery

Emphasizing transparency, she stated, “All it does is change the shape of your stomach. I will never ever lie about it ever. It is the best thing I have ever done.” For Kelly, the impact went beyond just shedding pounds; the surgery played a pivotal role in her journey to sobriety.

Did Oprah take Ozempic? ›

Winfrey, who in December admitted to using weight loss medication, empathized with the guests who shared why they turned to prescription medications such as Ozempic, Mounjaro, Victoza and Wegovy. "This is what I got for the first time after I took the medication.

What does the plant paradox diet consist of? ›

According to Dr. Gundry, you can eat a select few of the banned veggies — tomatoes, bell peppers, and cucumbers — if they've been peeled and deseeded. The Plant Paradox Diet emphasizes whole, nutritious sources of protein and fat while banning nightshades, beans, legumes, grains, and most dairy.


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