Disclaimer All rights reserved. No part o this book may be reproduced or transmitted in any manner whatsoever without written permission, except in the case o brie quotations used in articles and reviews.
This book is intended as a reerence material, not as a medical manual to replace the advice o your physician or to substitute s ubstitute or any treatment prescribed by your physician. I you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent proessional beore adopting any o the suggestions in this book or drawing inerences rom it. I you are taking prescription medication, you should never change your diet (or better or worse) without consulting your physician, as any dietary change may aect the metabolism o that prescription drug. This book and the author’s opinions are solely or inormational and educational purposes. The author specically disclaims all responsibility or any liability, liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, o the use and application o any o the contents o this book.
Disclaimer All rights reserved. No part o this book may be reproduced or transmitted in any manner whatsoever without written permission, except in the case o brie quotations used in articles and reviews.
This book is intended as a reerence material, not as a medical manual to replace the advice o your physician or to substitute s ubstitute or any treatment prescribed by your physician. I you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent proessional beore adopting any o the suggestions in this book or drawing inerences rom it. I you are taking prescription medication, you should never change your diet (or better or worse) without consulting your physician, as any dietary change may aect the metabolism o that prescription drug. This book and the author’s opinions are solely or inormational and educational purposes. The author specically disclaims all responsibility or any liability, liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, o the use and application o any o the contents o this book.
Tabel Of Contents
Principle #1 - Prepare For Success Body Measurements
Principle #2 – Out With The Old, In With The New
9 9
12
Part 1 - Natural Food Diet (2 weeks)
12
Part 2 - Master Cleanse (3 to 10 days)
14
Herbal Laxative Tea Saltwater Flush Ingredients For The “Lemonade” Master Cleanse Summary Cleansing Side Eects
Principle #2 Success Tips
Principle #3 – Liestyle-Un Liestyle-Un-Diet -Diet Liver Function Liver Cleaning Foods
DIET - A Four-Let Four-Letter ter Word Simple Carbohydrates Complex Carbohydrates Glycemic Index
Fiber 40 For Lie Functions And Benets O Insoluble Fiber Benets O Insoluble Fiber Food Sources O Insoluble Fiber
14 14 15 15 16
16
18 18 19
22 23 23 24
24 24 25 25
Functions O Soluble Fiber Benets O Soluble Fiber Food Sources O Soluble Fiber
Proteins Good Protein Sources Bad Protein Sources
The Skinny On Fats Fats To Use Fats To Reduce And Avoid
Fat Loss Factor’s 15 Foods For Maximum Weight Loss 1. Almonds, Walnuts 2. Beans, Sprouts 3. Green Vegetables 4. Lean Bee, Bualo, Chicken, Turkey 5. Oatmeal 6. Eggs 7. Nut Butters 8. Olive Oil, Coconut Oil, Flax Seed Oil, Fish Oil 9. Jasmine, Basmati, Brown Rice, Whole Grains 10. Vegetable Juices 11. Colored Fruits, Berries And Vegetables 12. Hemp 13. Whey Protein Powder 14. Wild Caught Salmon 15. Raw Or Lightly Pasteurized Organic Whole Milk, Cheese, Ker, Yogurt
Fat Loss Factor’s 17 Foods For Guaranteed Weight Gain 1. Doughnuts, Pastries 2. French Fries, Potato Chips 4. Store-Bought Juice, Fruit Drinks
25 25 26
27 27 27
27 28 28
28 29 30 30 31 31 31 32 32 33 33 33 34 34 34 35
35 36 36 36
5. Decaeinated Coee 6. Fried Fish, Fried Seaood 7. Raw Clams, Oysters 8. Lunch Meat, Smoked Meat, Hot Dogs, Bacon, Sausage 9. Alcohol 10. Soda 11. Diet Pop, Diet Drinks 12. Deep Dish Pizza 14. Ice Cream 15. White Bread, Pasta 16. Sugary Breakast Cereals, Candy 17. Vegetable Oil, Shortening, Margarine
36 37 37 37 37 38 38 39 39 39 40 40
Don’t Deprive Yoursel O These
40
Eat These Foods Together To Pack On The Pounds
41
Smoothie It Up
41
The Smoothie Plan Base For The Shake
41 42
Fat Loss Factor’s 5 Axioms O Success
43
Axiom 1: The Pyramid Principle Axiom #2: Be A Grazer, Not A Gorger Axiom #3: Holiday Principle Axiom #4: Eat Something Raw At Every Meal Axiom #5: Read Your Food Labels!!
43 45 46 47 47
Food Companies Fatten You Up And Make You Sick “Whole Grain” Is A Marketing Lie High Fructose Corn Syrup (HFCS) Trans Fats Additives, Colorings, Flavorings, And Preservatives
48 48 49 49 49
Sugar Substitutes MSG (Monosodium Glutamate) Added Salt
What You Don’t Want To See On A Food Label “Is It Man-Made Rule”
Let’s Put This All Together For You In A Nice Tidy Package
Principle #4 – Wash Away Fat With Water Benefts o Drinking Water Water Success Tips
Principle #5 – Good Healthy Supplementation
50 50 50
51 51
51
52 54 54
55
Top 10 Supplements or Healthy Weight Loss
55
1. A Good Whole Food Multi-Vitamin/Mineral 2. Omega-3 Fish Oil Capsules/Liquid 3. Extra B Vitamins: 4. Greens Powder 5. Probiotics 6. Fiber Supplement: 7. Protein Powder 8. Cayenne Pepper Pills 9. Glutamine 10. Chamomile, Yerba Mate, Green Tea, Oolong Tea
55 56 56 57 57 57 58 58 58 59
Principle #6 - Rebuild Your Body & Melt Fat All Day Long 60 Six Work Out Excuses
60
1. Takes Too Much Time 2. Too Boring 3. Too Painul
60 60 61
4. Lack O Motivation 5. No Commitment 6. Too Intimidating
61 62 62
Reasons Why You Should Exercise
62
Lingo: The Language O Working Out
64
Proper Posture Defned
65
The Law O Adaptation
65
Best Time To Exercise
67
Exercise: Suck Your Belly Button To Your Spine
Suggested Workouts / Times Changing It Up
Principle #7 – Sculpt Muscle And Trim Fat!
68
69 69
70
The Dreaded Cardio
70
High Intensity Interval Training
70
Sample Workout #1:
71
Ultimate Fat Blaster
72
Principle #7 Success Tips
72
Principle #8 – It’s All A Mind Game...Relax
73
Stress And Weight Gain
73
How To De-Stress.
74
Fat Loss Factor’s Five Mindgrowth Keys:
Elements O A Healthy Mindset
74
75
3 Forms O Exercise That Can De-stress Your Mind Yoga Tai-Chi Pilates
Principle #9 – No Breathe, No Lie Deep Breathing Routine
Principle #10 – Rest Management
76 76 76 76
78 78
79
Top 7 Reasons To Get A Good Night’s Sleep
79
12 Ways To Relax
80
Principle #11 – Look Your Best To Feel Your Best Top Ten Makeover Tips
Principle #12 – Turning Your Program Into A Liestyle
81 81
84
Liestyle Tips
84
Motivation Tips
85
Depression/Sel Esteem Issues
85
Belly Fat Tips
86
Addressing Hypothyroidism
87
Binge Eating, Emotional Food Cravings, And Portion Control
87
Appendix
89
Tools For A Fat Loss Factor Kitchen
89
Fat Loss Factor Home Gym Equipment
90
Principle #1 - Prepare For Success
“The most practical, beautiul, workable philosophy in the world won’t work - i you won’t.” – Zig Ziglar
T
o achieve success in all that you do, you must plan correctly. Adequate planning lays the oundation or this program. I you ail to plan, then you plan to ail.
You will use a journal and a stat sheet to help you record and monitor your progress throughout the program. These tools will allow you to track your progress and accomplishments. You need to be aware o both your micro-accomplishments and your major ones. This is important to keep you motivated and consistent on the Fat Loss Factor Program. In presenting this program, I will not waste much time discussing theory and principles; rather, I will concentrate on those techniques and methods that are proven to work. So…take a deep breath and get ready... Your lie is about to change... Here we go!
Body Measurements To accurately assess your progress through the Fat Loss Factor program, you will record your body measurements at the beginning and as you progress through the program. Take these measurements once weekly. Pick a day and record the measurements each week on that same day (or example, every Friday). To take your measurements, you will need the ollowing items: •
Seamstress measuring tape
Journal Digital camera Calipers (optional) Scale
• • • •
Seamstress Measuring Tape A seamstress measuring tape works best. Measure the ollowing areas each week and record the data in your journal: • • • • •
Measure the middle o your right arm (highest point in your bicep without fexing). Measure chest (underneath arms). Measure waist (around the smallest part). Measure your hips (the widest part). Measure your right thigh (middle).
Journal Use a journal to track your progress. Buy a binder and binder paper so you can add new sheets as required. Check your journal each day in the morning and evening, updating as required. Track the ollowing inormation: • • • • • •
Meals, planned and actual (weekly / daily) Plan or the week (weekly) Body measurements (weekly) Weight (weekly) Thoughts (daily) Goals (weekly)
Digital Camera Take beore and ater pictures o your body. Here are some tips or taking these pictures: • • • •
Use the same background. Hold a newspaper showing the date you started. Take the picture rom the same distance each time. Tan or your ater picture.
•
Smile or your ater picture.
Calipers Calipers will allow you to measure your percentage o body at. Have experts take your body at measurements. They will be more accurate. Inquire at your gym. Scale Weigh in once a week. Weight is the least important o the our measurements because weight loss doesn’t necessarily mean at loss has occurred. Most people, upon checking their weight, hope to see the number decrease each time; however, it is important to lose at but not muscle. I your weight is decreasing, but you are losing muscle, that is not a good result. So shake o the old ways o thinking and get ready to learn about and use additional methods to test and measure your progress.
Another way to get motivated is to check your clothing periodically. Throughout this program, observe how your clothes are tting. You should nd they are getting looser. This can serve as evidence that you are making progress.
Principle #2 – Out With The Old, In With The New
“Man is what he eats.” – Goethe
T
he techniques presented in this section are designed to reset your metabolism and lower stress on your digestive system. By implementing these techniques, you will improve the unction o your digestive tract, making it more ecient. You will eel healthier, have more energy, and ultimately lose weight.
Ten benets you will gain rom Principle #2 1. Lose excess weight. 2. Eliminate harmul toxins causing your at cells to shrink. 3. Strengthen your immune system. 4. Gain energy. 5. Sharpen your mind. 6. Increase your endurance. 7. Accomplish more. 8. Sleep better. 9. Improve your overall health and well being. 10. Break down emotional ties that you have with ood.
Part 1 - Natural Food Diet (2 weeks) To rid your body o at permanently , you need to cleanse your body o toxins. Over the years, your body has accumulated toxins rom processed oods, pollution, and chemicals in the environment. These toxins are now stored in your at cells. I you remove the at cells, you can remove the toxins. This natural ood diet last 2-weeks and will reset your body and prime it to become a at burning machine. The components o the diet are as ollows:
You may eat these natural oods: Fruit (organic is preerred) Vegetables (organic is preerred) Raw nuts Raw seeds Legumes (beans) Spring water (or reverse-osmosis water with a pinch o sea salt) Coconut oil (or cooking) Extra virgin olive oil with lemon juice (or salad dressing) • • • • • •
• •
You may not eat: Dairy (milk, cheese, ice cream, yogurt) Meat Bread Pastries Sugar or articial sweeteners Eggs Canned ruit or vegetables Anything with white four Grains or rice • • • • • • • • •
During these two weeks, walk every day or a minimum o 30 minutes and up to an hour. Walk outside i possible and keep a brisk pace such that you break into a slight sweat. What separates this program rom other programs is you will break your mind and body down, and then build it back up. In the process, you will change your liestyle.
Part 2 - Master Cleanse (3 to 10 days) The Master Cleanse takes 3 to 10 days and provides the ollowing benets: Dissolve and eliminate toxins and congestion. Reduce body at by two to eight ounces per day. Cleanse the kidneys and digestive system. Puriy the glands and cells. Eliminate waste and hardened material in the joints and muscles. Relieve pressure and irritation in the nerves, arteries, and blood vessels. Build a healthy bloodstream. • • • • • • •
Herbal Laxative Tea To aid in the digestive system fush, purchase herbal laxative tea. Most health ood stores and some grocery stores carry them. Drink one serving the evening beore you start the cleanse. Here is one that works (but you can use another one) “Smooth Move” by Traditional Medicinals. I you drink this tea and you are still having trouble with bowel movements, take another herbal laxative rst thing in the morning, beore you start the saltwater fush.
Saltwater Flush The saltwater fush is a cheap, easy, controlled laxative that will cleanse your colon. 1. Prepare a ull quart (4 cups) o medium-to-hot water, and add two level teaspoons o uniodized sea salt (iodized salt will not work properly). 2. Drink the entire quart preparation within 10 to 20 minutes. This will begin the process o thoroughly washing the entire digestive tract. 3. Do this as soon as you get up in the morning every day o the Master Cleanse. The breaking up, loosening, and purging o encrusted debris rom the small and large intestinal walls is the most important part o the Master Cleanse. You will need to use the bathroom throughout the fush. You should have two to three bowel movements a day.
For those readers who are concerned about blood pressure deviation due to salt ingestion, the uniodized salt and water have the same specic gravity as the blood; thereore, the kidneys cannot absorb the water, and the blood cannot absorb the salt. Hence, there is no salt retention. This saltwater fush may be perormed as oten as needed or proper washing o the entire digestive tract. Perorm this saltwater fush every day in the morning while you are on the cleanse, and remember that you will be saltwater fushing or the rst hour o the day. Ater the saltwater fush, begin taking the lemonade drink. During waking hours, drink six to eight ounces o lemonade daily along with six to twelve cups o room temperature water or a continuous purging o impurities rom the digestive tract.
Ingredients For The “Lemonade” (Drink six to eight times a day ) Juice o ½ lemon or lime (preerably resh squeezed and organic). Never use lemon juice rom the bottle or rozen juice concentrate. 1 tablespoon genuine grade organic A, B, or C dark amber maple syrup (preerably grade B). Do not use maple-favored syrup. 1/10-teaspoon cayenne pepper (red pepper) natural or organic. Buy the fakes or powder in the spice isle o the grocery store. I you can tolerate it, keep adding more. Red pepper has great thermogenic eects. 8 oz Water (spring or distilled)
•
•
•
•
Master Cleanse Summary 1) The night beore you start the Master Cleanse, take a laxative tea such as smooth move, or get Regular Tea by Yogi Tea. It can be ound at Kroger or Whole Foods. 2) Perorm the saltwater fush early the next morning. Add 2 teaspoons o uniodized sea salt to 4 cups o lukewarm water. Drink all within 20 minutes. • •
So this fush in the morning every day o the cleanse. Drink Lemonade 6 to 8 times a day Squeeze ½ lemon into 1 cup o spring water Add 1-2 tablespoons grade B pure maple syrup Add a pinch o cayenne pepper powder Repeat Master Cleanse daily or up to 10 days. I personally recommend three days on the cleanse then take three days o and three more days on the cleanse. I you must eat, the ollowing oods contain lots o water and will be OK. Use restraint, however, because eating slows down the cleansing process. Cucumber Watermelon Oranges Graperuit Celery Tomatoes Seedless grapes Any type o resh ruit or vegetable juice You can also drink organic herbal teas throughout the day •
3)
• • •
4) 5)
• • • • • • • •
6)
Cleansing Side Eects During the cleanse, you may experience detoxication symptoms such as headaches, nausea, acne, low energy, bad odor, bad breath, or white tongue. This is actually good news. It means you are purging toxins rom your body. You are getting better! Use peppermint oil or drink mint tea to combat detoxication symptoms.
Principle #2 Success Tips 1) Perorming the Master Cleanse will be painul mentally because we are emotionally linked to ood and we have been trained all our lives to eat meat and carbohydrates at every meal. Eating non-organic, store-bought meat is very hard on your body and is linked to many health problems. You can get plenty o protein without meat.
2) Your goal during this phase is to gorge your body with whole ood nutrients so it can rebuild and repair itsel. You will lose at naturally, detoxiy your body, and prepare yoursel or the next phases o Fat Loss Factor. Eat as much o these oods as you want!! I you are hungry, then eat! 3) I you happen to cheat on the natural oods diet, don’t give up. Pick up where you let o and keep going! 4) I you cheat on the cleanse. That’s OK, try again later. This program is designed to lose large amounts o weight in small steps. 5) There is no such thing as ailure, just eedback. Don’t be araid to ail. Accept it, move on and persevere. » Remember : BABY STEPS! 6) Stay strong and remember that you will eventually have your avorite oods again. You do have the will power to wait two to three weeks.
Principle #3 – Lifestyle-Un-Diet
A
giant portion o your belly at (and body at or that matter) is due to three things: (1) incorrect diet, poorly unctioning liver, and (3) a clogged up Colon.
I you nd yoursel eating a large amount o processed oods, dairy products, red meat, preservatives, etc., you are ingesting an enormous amount o toxins. These toxins overwhelm your two main detoxication organs…that’s right, you guessed it: your liver and your colon. Since this happens over a long period o time, your liver and colon become sluggish, slowing your metabolism. Guess what they also do?
Shuttle excess toxins into at cells. In most people, this at is shuttled to the belly, butt, hips, or thighs. The areas close to those 2 organs.
Liver Function The liver is like a complicated lter. Its purpose is to breakdown at and lter out harmul substances via bile. Bile is the substance that removes waste rom the organs and blood The liver re-circulates bile acids through the system such that the entire bile pool recycles through the entero-hepatic system six to eight times a day. I this re-circulated fuid is high in at and/or toxins, the process leads to excessive weight gain, making it almost impossible to lose weight permanently. Now, i the liver does not regulate at metabolism eciently, weight gain tends to occur around the belly area and a protuberant abdomen (also know as a pot belly) will develop. Another sign o an unhealthy liver can be a roll o at around the upper abdomen. This is a sure sign o a clogged up, slowly unctioning liver. I the liver lter is damaged, blocked or clogged up with toxins and excess waste, it can’t remove the small at globules that circulate in the blood stream. These extra globules then build up
in other organs and in atty deposits under the skin, which can lead to cellulite in your butt, thighs, arms, and belly. Until the liver unction is improved, it is almost impossible to lose this abdominal at. That’s one o the major reasons we get atter as we age. Basically, when your liver is clogged with junk, you become at, no matter how much “dieting and exercise” you do. Ever wonder why whenever you would diet and stop, you’d gain the weight right back?
Clean out your liver properly and it will turn right back into the at burning, metabolismboosting organ it once was. Imagine starting a good weight loss program with a healthy liver that’s burning at or you, 24 hours a day, 7 days a week. Even while you’re sleeping! This is what Fat Loss Factor will help you achieve.
Liver Cleaning Foods (From Dr. Edward Group) To give your liver a boost, make sure you include these oods in your daily diet. Try to add at least 2-4 servings a day. 1. Garlic Just a small amount o this pungent white bulb has the ability to activate liver enzymes that help your body fush out toxins. Garlic also holds high amounts o allicin and selenium, two natural compounds that aid in liver cleansing. 2. Graperuit High in both vitamin C and antioxidants, graperuit increases the natural cleansing processes o the liver. A small glass o reshly-squeezed graperuit juice will help boost production o liver detoxication enzymes that help fush out carcinogens and other toxins.
3. Beets and Carrots Both o these vegetables are high in plant-favonoids and beta-carotene. Eating beets and carrots can help stimulate and improve overall liver unction. 4. Green Tea This liver-loving beverage is chock-ull o plant antioxidants known as catechins, a constituent that assists the liver’s overall unctions. Green tea is not only delicious, but it’s also a great way to improve your diet. 5. Leay Green Vegetables Leay greens can be eaten raw, cooked, or juiced. They are extremely high in plant chlorophylls and absorb environmental toxins rom the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing oods oer a powerul protective mechanism or the liver.
Try bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory into your diet. These will increase the creation and fow o bile. 6. Avocados This nutrient-dense super-ood helps the body produce glutathione, which is necessary or the liver to cleanse harmul toxins. Recent studies indicate improved liver health when avocados are ingested regularly. 7. Apples High in pectin, apples hold the chemical constituents needed or the body to cleanse and release toxins rom the digestive tract. This, in turn, makes it easier or the liver to handle the toxic load during the cleansing process. 8. Olive Oil Cold-pressed organic oils such as olive, hemp, and fax-seed are great or the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmul toxins. In this way, it takes some o the burden o the liver.
9. Whole Grains Grains, such as brown rice, are rich in B-complex vitamins, nutrients known to improve overall at metabolization, liver unction, and liver decongestion. I possible, do not eat oods with white four; instead, try eating whole-wheat alternatives. 10. Crucierous Vegetables Eating broccoli and caulifower will increase the glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help fush carcinogens and other toxins rom the body, which signicantly lowers our risk o cancer. 11. Lemons & Limes These citrus ruits contain very high amounts o vitamin C, which aids the body in synthesizing toxic material into a substance that can be absorbed by water. Drinking reshly squeezed lemon or lime juice in the morning helps stimulate the liver. 12. Walnuts Holding high amount o the amino acid arginine, walnuts aid the liver in detoxiying ammonia. Walnuts are also high in glutathione and omega-3 atty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liqueed) beore swallowing.
13. Cabbage Much like broccoli and caulifower, eating cabbage helps stimulate the activation o two crucial liver detoxiying enzymes. Try eating more kimchi, coleslaw, cabbage soup, and sauerkraut. 14. Turmeric The liver’s avorite spice. Try adding some o this detoxiying goodness into your next lentil stew or veggie dish or an instant liver pick-me-up. Turmeric helps boost liver detoxication by assisting enzymes that actively fush out known dietary carcinogens.
Other liver cleanse oods not listed above are artichoke, asparagus, kale and Brussels sprouts. Special Thanks to Dr. Group or that exhaustive list. Now, we will be integrating those in our meals, and you should also be working those into your diet, anywhere you can.
DIET - A Four-Letter Word The rst three letters o “DIET,” spell…”DIE.” That is what happens to your metabolism as you yo-yo on and o the many popular diet plans. Each time you “all o the diet band wagon,” it becomes harder to get back on. Here’s why: When you drastically cut calories, your body goes into starvation mode. Your metabolism slows to a snail’s pace because it anticipates a period o amine, and it is trying to conserve. This natural response makes it dicult to lose the at you desire. To compound this problem, your body then dumps the most energetically expensive tissue muscle! So you end up losing muscle and storing at, the complete opposite o what you need to do to lose weight. In this section, we will ocus on eating oods with high thermic eects (to boost metabolism). These ood groups are proteins and bers containing complex carbohydrates.
Your digestive tract needs exercise, and it expends energy just like you do. When you eat whole oods, or oods that are in their natural state, your digestive tract has to burn calories to break down the ood, which in turn increases your metabolism. Proteins have the highest thermic eect o all oods. In this phase o the program, we will ocus on eating lean meats, such as chicken, turkey, sh, and wild game. Red meat should be eaten one to two times per week because o its high saturated at content. Complex carbohydrates come in a close second or metabolism boosters. These include brous vegetables, whole grains, brown rice, yams, beans, and oatmeal. Carbohydrates (carbs) are simple and complex sugars that the body uses as energy. They also hold water in your tissues.
Simple Carbohydrates Also called simple sugars. Simple sugars are typically sweet-tasting (glucose derives rom the Greek word or “sweet”) and are rapidly metabolized by the body and converted into energy. Simple sugars need almost no digesting. They can enter the bloodstream immediately. Examples are: table sugar, ruit juice, candy, ruit, syrups, etc. Simple carbs (except ructose) are typically high on the glycemic index, so they tend to cause a rapid rise in blood sugar. They are ideal or energy but not so good or appetite and blood glucose control.
Complex Carbohydrates Also called complex sugars. These are many sugars put together. Because the molecular structure o complex carbohydrates is more complicated, the body cannot metabolize them (convert them) into energy as quickly as simple carbs. This means complex carbs raise blood glucose levels more slowly. The most common orm o polysaccharide complex carb is starch, which is ound in plants. Common plant-based starchy oods include breakast cereals, bread, potatoes, pasta and rice.
Good Carbohydrates : The more natural, the better. Fruit (limited amount due to high sugar content), vegetables (as much as you want), potatoes, and whole grains, such as oats, are all great carbs to eat. Bad Carbohydrates: White four, enriched products, pasta, and anything that has rened sugar or high ructose corn syrup. Word o Caution: Consumption o too many carbs will send your blood sugar hormones through the roo! Too much insulin leads to at storage and subsequently to type II diabetes. The best way to prevent this disease is by not overloading yoursel with sugar, especially processed, unnatural sugars like the bad carbs listed above.
Glycemic Index This is a ranking system that tells how carbohydrates aect your blood sugar levels. It measures how much your blood glucose increases two to three hours ater eating. The best authority on this is David Mendosa. Go here or more inormation: http://www.mendosa.com
Fiber 40 For Lie This will be one o the most important changes you will add to your liestyle un-diet: Take 40 grams o ber per day or LIFE! Fiber is good or clearing your digestive tract o toxins and it also keeps your bowels moving. There are 2 types o ber: insoluble and soluble . Here are the dierences:
Functions And Benefts O Insoluble Fiber • •
Moves bulk through the intestines Controls and balance the pH (acidity) in the intestines
Benefts O Insoluble Fiber • • •
•
Promotes regular bowel movement and prevent constipation Moves toxic waste through the colon in less time Helps prevent colon cancer by keeping an optimal pH in intestines to prevent microbes rom producing cancerous substances Keeps unwanted pounds o
Food Sources O Insoluble Fiber • • • • • •
Vegetables such as green beans and dark green leay vegetables Fruit skins and root vegetable skins Whole-grain products Wheat oat Corn bran Seeds & nuts
Functions O Soluble Fiber • • •
•
Forms a gelatinous substance when mixed with water Binds with atty acids Prolongs stomach emptying time so sugar is released and absorbed more slowly, which means your body won’t get blood sugar spikes Binds with toxic substances in the bowel and draws it out o your system
Benefts O Soluble Fiber •
• • •
•
Lowers your total cholesterol and LDL cholesterol (the “bad” cholesterol), thereore reducing the risk o heart disease Regulates blood sugar Expands in your stomach, giving the eeling o ullness Clears heavy metals, heavy chemicals, parasites, and other toxic substances rom the body Keeps unwanted pounds o
Food Sources O Soluble Fiber • • • • • • • •
Oats, oat bran, oatmeal Dried beans and peas Nuts Barley Flax seed Fruits such as citrus and apples Vegetables such as carrots Psyllium husk powder
Fat Loss Factor’s Top 10 Fiber Foods Beans - These nutritional staples are packed with ber. Bran - Bran cereal is great, but bran muns are un and tasty! Yams - 1 medium cooked gives you 6.8 grams o ber. Lentils - A genuine nutritional superstar, packing a powerul dose o 15 grams o high ber in just one cup. 5) Berries - A cup o delicious strawberries will get you about three grams o ber. 6) Potatoes - Eat the skin to get the high ber count o 5 grams. 7) Figs - Natural favor with 10.5 grams o ber in just 3 dried gs. 8) Broccoli - 3/4 o a cup o cooked broccoli has 7 grams o ber. 9) Pears - One luscious medium ruit yields 4 grams o ber. 10) Apple - One medium apple a day will ulll 4 grams o ber. 1) 2) 3) 4)
My personal avorite ber ood is hemp protein. You can purchase this online or at health ood stores. One serving o hemp protein contains 14 grams o ber and 10 grams o protein. Perect or a smoothie.
Proteins Proteins are basic components needed to build strong muscles, ligaments, and bone. They are the second most abundant substance next to water and are used by the body to heal, repair, and grow. Animal meat is the best source o protein because it contains the complete line o amino acids as well as Vitamin B-12. Protein consumption does not change your blood sugar levels.
Good Protein Sources Good protein sources are: Free-Range Organic Chicken, turkey, salmon, tuna, and red meats such as bualo, bee and deer (lean, hormone-ree, grass-ed).
Bad Protein Sources Bad protein sources are: lunch meat, hot dogs, store-bought chicken, turkey bee, armraised salmon and tuna. All o these are grain ed, (too many omega 6 ats that we ingest and that turn into saturated ats in our body), ull o growth hormone and antibiotics. They are very unhealthy animals due to the way they are raised.
The Skinny On Fats Here is the skinny on ats: (1) your body uses at or the brain, (2) your cells need at or healthy unction, and (3) your glands need at or balanced hormone production. Fats do the ollowing: Supplies insulation and protection or the organs Helps store and transport at-soluble vitamins (A, D, E, and K) Assists in mineral absorption Causes at mobilization Slows the absorption o carbs (to manage blood sugar levels) Reduces hunger signals, making you eel more ull • • • • • •
Fats To Use • • • • • •
Omega-3 atty acids (ound in cold-water sh) Naturally raised grass and vegetable-ed animals Flaxseed, almonds, and walnuts. Extra virgin olive oil (cook with at low heat) Coconut oil (cook with at high heat) Butter (cook with at medium heat)
Note: Oils rom vegetables, nuts, and seeds are very unstable and break down into substances that are harmul to the body. They become damaged and go rancid when cooked, causing destructive eects to the body upon intake. Cook only with olive oil and coconut oil, because they are stable under heat.
Fats To Reduce And Avoid • • • • • •
Omega-6 ats Hydrogenated oils Trans ats Cooking oils (vegetable, nut, seed) Saturated ats: commercially raised animal products, palm oil Trans-ats: hydrogenated and partially hydrogenated oils
Fat Loss Factor’s 15 Foods For Maximum Weight Loss Include three o the below 15 oods in every meal, and you will not only maximize your at loss, but you will maximize your good health. Each entry includes the ollowing inormation:
Maximum Weight Loss Foods Legend » What They Do: This tells you some o the most important benets or you and your body. » Nutrition: This tells you the main nutrients that will propel your at loss to new levels. » Friends: This tells you about alternatives to the ood. » Impostors: This tells you which oods you cannot use as replacements.
1. Almonds, Walnuts All nuts are high in protein and monounsaturated at (good ats). Almonds and walnuts are the kings o nuts. Eating nuts does not result in the high caloric intake that you’d expect, because 5% to 15% o their calories are not absorbed by the body. Some actors that will infuence your digestion are the skin o the nut and how well you chew them. In addition, the slow release o calories will give you a longer eeling o ullness. You can introduce them into your diet by adding chopped nuts to your oatmeal, ice cream, cereal, or yogurt. »
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What They Do : Build muscle. In addition to having protein, almonds have an adequate amount o magnesium, which is crucial to building muscle. Fight cravings by eating 24 almonds or a snack or beore a meal, and then drink eight ounces o water to suppress your appetite. The water will cause the ber o the nuts to expand in your stomach, making you eel uller. Nutrition : Fiber, potassium, vitamin E, ber magnesium, phosphorus, calcium, iron. Friends : Pumpkin seeds, sunfower seeds, avocados. Impostors : Smoked nuts, peanuts, salted nuts.
2. Beans, Sprouts Beans are good or your heart, just like the song says. They also provide protection against cancer, heart disease, high blood pressure, and obesity. The most nutritious bean is the black bean. On a side note, Qdoba and Chipotle both serve black beans, which have been shown to have the most antioxidants, on their burritos. Beans, in general, are so balanced with protein and at that you can replace a meat dish with a bean dish without worrying about the saturated at. The best beans are soy, pinto, garbanzo, navy, black, white, kidney, lima, red. » » » »
What They Do : Build muscle, help to burn at, regulate digestion. Nutrition : Fiber, protein, iron, olate, biofavanoids. Friends : Lentils, bean dips, hummus, edamame. Impostors : Reried beans that are high in saturated ats, baked beans that are high in sugar.
3. Green Vegetables As you know, vegetables are densely packed with important nutrients and are also a critical part o your body-transorming diet. They protect the body rom “diseases o liestyle,” such as heart disease, cancer, diabetes, stroke, and Alzheimer’s. Some options or introducing them into your diet: (1) Stir ry with a little resh garlic and olive oil, (2) Juice resh vegetables, (3) Puree them and add them to marinara sauce, or (4) Steam them. »
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What They Do : Neutralize ree radicals, which are molecules that cause you to age rapidly and develop disease. Nutrition : You name it, they have it vitamins, minerals, phytochemicals, ber, biofavanoids. Friends : Brightly colored vegetables, such as red, yellow, and orange peppers, and orange squash due to their high antioxidant content. Impostors : None, just don’t smother them with cheese or ry them.
4. Lean Bee, Bualo, Chicken, Turkey Protein is the base o any solid diet plan. It takes more energy or your body to digest the protein in meat than it does to digest carbs and at, so the more protein you eat, the more calories you will burn! » »
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What They Do : Build muscle, improve the immune system. Nutrition : Protein, iron, zinc, creatine, vitamins B-6 and B-12, phosphorus, potassium. Friends : None. Impostors : Sausage, bacon, cured meats, ham.
5. Oatmeal Oatmeal is your everything-to-everyone ood. It will get you through mornings when you are dragging. Have a serving a couple o hours beore a workout to eel energized or at night to stop a late-night binge. Be sure that you buy the unsweetened, unfavored variety and use other power oods such as berries to enhance the taste. Fiber should be a staple o your diet. Doctors recommend about 25-35 grams a day because o the health benets. Benets include: (1) Expands in your stomach to curb your appetite, (2) Attaches to digestive acids in your stomach to lower cholesterol, (3) Protects you rom heart disease, and (4) Protects you rom colon cancer by sweeping cancer-causing agents out o the intestines quickly. »
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What They Do : Boost energy and sex drive, reduce cholesterol, maintain healthy blood sugar levels. Nutrition : Complex carbohydrates and ber. Friends : High-ber cereals like Grape Nuts, All Bran, Fiber One, some Kashi brands. Impostors : Cereals with added sugar and high-ructose corn syrup.
6. Eggs The egg has received a bad rap over the years or its high cholesterol content. Just two eggs contain enough cholesterol to put you over the recommended daily allowance. However, research is nding that cholesterol levels do not rise as a result o eating
dietary cholesterol ; they rise by eating dietary at . The egg should be your best riend. The protein ound in eggs has the highest biological value o any other ood, making it is more eective or the body to use in building muscle. » » » »
What They Do : Build muscle, burn at. Nutrition : Protein, vitamin B-12, vitamin A. Friends : None. Impostors : Egg Beaters.
7. Nut Butters Nut butters made our list because o their versatility. Use on apples or celery, in smoothies, and in oatmeal. Be careul how much you eat, because it does contain a lot o monounsaturated at. No more than three tablespoons a day. Nut butters contain the same properties and benets as the nuts themselves, so we will not repeat here. » » »
Best Friend : Almond butter. Friend : Cashew butter, all natural organic peanut butter. Impostors : Sugary, trans-at lled peanut butters such as Ji or Skippy.
8. Olive Oil, Coconut Oil, Flax Seed Oil, Fish Oil Olive oil is the key ingredient in Mediterranean diets. It is known or its health benets, such as lowering cholesterol and having the ability to curb ood cravings. Do not cook with olive oil at high temperatures. It is a monounsaturated at, which becomes rancid when heated at high temperatures. Your best cooking alternative is coconut oil. » »
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What They Do : Lower cholesterol, curb ood cravings, boost immune system. Nutrition : Monounsaturated at (olive oil), vitamin E, vitamin A, chlorophyll, squalene, and lots more cardio protective nutrients. Friends : Coconut, fax seed, sh oil, canola oil in moderation. Impostors : Vegetable oil, margarine, Crisco.
9. Jasmine, Basmati, Brown Rice, Whole Grains When eaten in their natural state and not rened, whole grains and rice are excellent carbohydrate ood sources. Food manuacturers throw out the two most nutritious parts o grain, the bran and the germ. The part that is used has the least l east nutrition, and all o the vitamins, ber, and minerals are rened away. Stay away rom these types o ood, Eat whole grains and rice that have not been processed. » » »
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What They Do : Give the body energy and prevent the body rom storing at. Friends : Whole-wheat pretzels, rice, pasta. Nutrition : Fiber, protein thiamin, ribofavin, vitamin E, magnesium, calcium, niacin, pyridoxine, zinc and iron. Friends : Barley, quinoa, millet. Impostors : Processed bakery products, white bread, bagels, and doughnuts.
10. Vegetable Juices Nowadays, the soil is so depleted o nutrients that a peach taken rom a tree 50 years ago has 10 times the nutrition o a peach today. today. Juicing gives you a super load o antioxidants, minerals, and phytonutrients to ght o cancer, heart disease, diabetes, etc. It is a great way to get in lots o nutrients in a small amount o time, and sometimes the only way to meet the recommendations o 9 to 13 servings o resh ruit or vegetables per day. »
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cancer,, What They Do : Provide a complete network o antioxidants to ght against cancer heart disease, and the aging process, and aids in weight loss. phytochemicals. Nutrition : All o your antioxidants, minerals, phytochemicals. Friends : Raw ruit or vegetables. Impostors : Adding cheese or salad dressing.
11. Colored Fruits, Berries And Vegetables These should also be a staple o your diet. The brighter the color o the ruit or vegetable, the more potent the antioxidants they provide. The more raw ruit and vegetables you eat, the healthier you will be. Yams are a great low-glycemic ood that are released
slowly into your system and will not spike your blood-sugar levels. Yams and sweet potatoes are chock ull o antioxidants. They are also low-calorie and very lling. »
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What They Do : Improve eyesight, improve balance, improve coordination, increase short-term memory memory,, prevent cravings. Nutrition: Antioxidants, ber ber.. Friends : Apples, graperuit. Impostors : Jellies that have added sugar.
12. Hemp Hempseed is considered by medical doctors and health proessionals to be one o the most nutritious ood sources on the planet. Two scoops o hemp protein contain 14 grams o ber, ber, 11 grams o protein, and 3 grams o at. » »
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What They Do : Build muscle, burn at, clear digestive system. Nutrition : Complete amino acid prole, protein, ber, iron, calcium, vitamin E, Omega-3 atty acids. Friends : Flax seed, sh oil, quinoa. Impostors : Soy.
13. Whey Protein Powder Whey protein powder will give you the most protein or the ewest number o calories. It is a very versatile ood that should be included in every diet. You can add it to oatmeal, smoothies, cereal, and healthy breads, cookies, and muns. » » » »
What They Do : Build muscle and at. Nutrition : All essential amino acids, protein, glutathione, cysteine. Friends : Ricotta cheese. Impostors : Soy protein.
14. Wild Caught Salmon I can’t emphasize enough the value o wild caught salmon and tuna. These cold-water sh contain Omega-3 atty acids, instead o saturated at. Omega-3 atty acids decrease a hormone called leptin, which is responsible or storing body at. The lower your leptin
levels, the easier it is to burn at. Only eat wild caught sh. Fish like Atlantic salmon are bred in pens in the open ocean on arms. Not only are they destroying our oceans, but these sh are ed an unnatural diet, causing them to have very little Omega-3 in their at. Instead, they have Omega-6 atty acids, which in large quantities can harm you. » » » »
What They Do : Build muscle and at. Nutrition : Protein, Omega-3 atty acids. Friends : krill, sardines, wild game meat, ree-range bee. Impostors : Fried sh, Atlantic salmon, arm-raised sh.
15. Raw Or Lightly Pasteurized Organic Whole Milk, Cheese, Kefr, Yogurt Dairy barely makes this list, as many people are lactose intolerant and allergic to it. This group o oods should be used sparingly i you are trying to lose weight. In the process o pasteurization, dairy companies use super-heat to kill bacteria and other potentially harmul organisms; however, this process makes the nal product devoid o nutrients, or the most part. Another problem is that regular milk contains growth hormone and antibiotic residues that are let over rom the armer’ armer’ss attempt at getting the cow to produce more milk. I have chosen ker and yogurt or their probiotic properties. Probiotics are good bacteria, ound in the gut, that help with digestion. Consume dair y products that are as lightly pasteurized as possible. » »
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What They Do : Build strong bones, re up weight loss. l oss. Nutrition : Calcium, protein, vitamins A, D, B-12, ribofavin, phosphorus, potassium, CLA. Friends : Almond milk, hemp milk or rice milk. Impostors : Skim milk, rozen yogurt.
Fat Loss Factor’ Factor’ss 17 Foods For Guaranteed Weight Gain Limit these weight-gain oods to three servings ser vings or less per week.
1. Doughnuts, Pastries These are some o the worst oods you can eat. They are deep-ried, made with rened sugar, and ull o saturated ats/trans ats. They have a negative nutritional value and not only make you at but also destroy your health. No wonder donuts have a hole in the middle; they are a big nutritional zero.
2. French Fries, Potato Chips These are sodium-loaded, enzyme-dead oods. In addition, the latest research shows they are high in acrilimide, a known cancercausing agent. French ries rom ast ood restaurants have 300 times the acrilimide content allowed by the U.S. Environmental Protection Agency or one glass o water. This means they are highly toxic to your body, as well as atty, with a medium order o ast-ood ries containing more than 500 calories.
4. Store-Bought Juice, Fruit Drinks Store-bought ruit drinks contain 10% or less real ruit juice and mainly consist o articial favoring and sugar (sucrose). I they contain sugar, corn syrup, or high ructose corn syrup, run the opposite way; these will surely rot your teeth!
5. Decaeinated Coee The caeine in decaeinated coee is replaced by ormaldehyde. Yep, you read that right: ormaldehyde . The stu they put in dead people. Stay away at all costs.
6. Fried Fish, Fried Seaood Fish made the list, because the majority o the sh in the ocean now have traces o mercury in them. Shellsh are also scavengers that scour the ground or anything and everything. They are ull o toxins. When we eat them, what happens to all the toxins?
Your body shuttles the toxins to your at cells. Remember: I your at cells are holding onto toxins, the at becomes extremely dicult to get rid o. Frying adds insult to injury, making these oods ull o trans ats and not a great combination or healthy weight loss.
7. Raw Clams, Oysters Similar to above. Eating them raw also means you are exposing yoursel to potentially harmul bacteria.
8. Lunch Meat, Smoked Meat, Hot Dogs, Bacon, Sausage These are all processed meats and not quality meat. They are a mixture o llers, sodium, and nitrites used to cure meats and preserve them. A strip o bacon contains 130 calories and 13 grams o at. That is too much! Nitrites have been shown to be carcinogens. Too much sodium leads to heart disease, and the llers are synthetic chemicals that are hard on the digestive system.
9. Alcohol Alcohol actually suppresses at burning. When you drink alcohol, your liver has to detoxiy it immediately. immediately. This takes priority over carbohydrates, ats, and protein. Since at is the hardest to metabolize and break down, it gets pushed down the chain. When most people drink alcohol, they usually do so with a meal, taking in the excess calories. Alcohol has the second highest calorie content next to at, with seven calories per gram versus nine calories per gram, respectively. respectively. When alcohol is in your system, your body will convert more o the the oods you eat into at.
10. Soda Pop is a major contributor to obesity in this country. Studies show that drinking soda increases the risks o diabetes, obesity, osteoporosis, tooth decay, caeine dependency, and nutritional deciencies. The major ingredients in soda are: •
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Phosphoric Acid : Mixes with the hydrochloric acid o the stomach and intereres with digestion. It is also responsible or leeching minerals out o the bones. Sugar and High Fructose Corn Syrup : Sugar in liquid orm is dangerous because so much can be consumed in so little time, sending the body into a blood sugar renzy. When insulin levels spike, at burning ability plummets. This leads to high blood pressure, high cholesterol, premature aging, heart disease, and, o course, weight gain. Tap Wate r: Contains various chemicals, such as chlorine, trihalomethanes, lead, and cadmium, which are very detrimental to your health.
Studies show that people who drink sodas do not cut back on the regular oods they eat. This adds at least 200 calories a day, or 1,400 calories per week, to their intake!
11. Diet Pop, Diet Drinks Diet drinks give you all o the drawbacks o drinking pop, plus articial sweeteners, which have been shown to alter brain chemistry, increase cravings, and cause cancer. The main articial sweetener used is aspartame. It has over 92 related health eects to it including: • • • • •
Brain tumors Birth deects Diabetes Emotional disorders Epilepsy/Seizures
Anything with this many lie-altering side eects is worth staying away rom. There have been entire books written on the dangers o aspartame. I your search the Internet, you can nd hundreds o research articles on this subject. Diet pop will cause you to crave
more ood, even though it contains no calories. In the end, you will poison your body and still not lose weight.
12. Deep Dish Pizza Pizza is one o my avorite indulgences. Unortunately, it is ar rom healthy, especially i you order the meat lover’s version, which is a smorgasbord o processed meats: sausage, pepperoni, ham, Canadian bacon, and bacon. In addition, pizza is ull o sodium, at, and rened four dough. This makes or a high-caloric meal that you might as well just pack straight onto your thighs.
14. Ice Cream Ice cream is loaded with calories, at, sugar, and dairy, which contains lots o hormones and antibiotics. Ice cream is close to the top when it comes to being the most unhealthy ood. It also contains articial favors, colors, preservatives, emulsiers and stabilizers. All o these make ice cream one o the most attening oods on the planet.
15. White Bread, Pasta White bread and pasta react in the body like white sugar, which is rened and processed, with no nutritional value. Bread gets a bad rap or putting weight on people. It really isn’t the bread, however, it is the type o bread. White bread is made rom white four, which is a rened carbohydrate, just like corn syrup and white sugar. This contains NO NUTRITIONAL VALUE AND EMPTY CALORIES. Whole grain breads are ne. Sprouted grain breads are the best, such as Ezekiel brand bread or Genesis
brand bread. Stay away rom breads that are enriched, bleached, or white in color. Eat more whole grain.
16. Sugary Breakast Cereals, Candy These cereals are a great way to poison America’s youth and have them start out their day with barely any nutrition at all. Cereal is mostly white sugar in a box, but it has vitamins! That is the joke, and equally great advertising. The truth is that the quality o the vitamins listed on the cereal box is poor. Basically, any major brand o sweetened cereal is simply vitamin-ortied sugar. I you buy cereal, look on the ingredients label or whole grain and avoid white four or highructose corn syrup. Buy brands, such as Kashi since they tend to be on the healthier side and contain more ber. Candy is straight sugar and some at. This will go right into your bloodstream, mess up your hormone levels, and sabotage your at-burning capability or a ew hours.
17. Vegetable Oil, Shortening, Margarine These aren’t substances you would actually eat alone. They are used in ried oods and baked goodies and contain trans ats. Trans ats will not only cause you to gain massive amounts o weight, but they also lead to rapid aging, cause joint infammation, ollowed by arthritis, and predispose you to heart disease, cancer, and other diseases o liestyle (sel induced diseases).
Don’t Deprive Yoursel O These I you are stressing because you want to eat something that is listed above, then go ahead and have it. Just don’t overindulge. Eat something raw beorehand. These tiny steps will make a dierence. Take your time and wean yoursel at your own pace. Sweets and rened carbohydrates are literally like a drug. Your body craves them, and when you deprive yoursel or a long period o time, your body goes through withdrawal-type symptoms: irritability, nausea, anxiety, headaches, shakes, etc.
Eat These Foods Together To Pack On The Pounds Eating a hamburger on a white bun with French ries and a milkshake would be a coronary waiting to happen. This combination o high sugar, high at, and high calories puts your body into a chaotic state, causing your insulin levels to go through the roo. Your at-storing enzymes increase, and your at-burning enzymes go down, causing you to pack that ood right onto your thighs, butt, and belly.
Smoothie It Up Drink smoothies or power shakes regularly. With our hectic schedules, it is hard to nd the time to cook whole ood meals. Smoothies, made with a mixture o the Fat Loss Factor 15, can act as meal replacements or snacks and are recommended or a variety o reasons: • • • • • •
They require little time to make. They literally taste like a dessert, which will satisy your sweet cravings. Their thickness takes up a lot o room in your stomach. You don’t need to be a che to make a great shake. They have a great balance o protein, at, and carbohydrates. They will help you restrict your calories so you don’t overeat.
Research shows that you stay uller longer when you drink thick shakes rather than thin ones. Portion Size : 8-10 ounces. Don’t overdo it. They are delicious and nutritious but too much o a good thing is always bad. Your body will store this as at i you eat too much!
The Smoothie Plan 1) Eat a shake or breakast. 2) Have a mid-morning snack. 3) Eat a healthy lunch with 50% o your plate carbs, 30% protein, and 20% healthy at. Have a mid-aternoon snack.
4) Eat a shake or dinner (most important step). 5) I you are hungry, eat a small snack ater dinner consisting primarily o protein and vegetables or 5% healthy ats.
Base For The Shake The key to a great shake is to make it thick and creamy. Here are some ideas you can use. Do not use all o these at once. You can combine two at most rom each group. I you use more than two, be sure to count the calories. Making a great smoothie is about balancing the protein, carb and at content o the shake. 1) Add protein. Hemp Whey (usually the best) Egg Rice 2) Add something to make it creamy. Banana Avocado Organic Milk - Not Recommended - very high in calories Sour Cream Almond Butter or Peanut Butter 3) Add thickeners. Cereals such as FiberOne, kashi vive Raw oats Natural ber that you can buy at stores Carrot pulp rom juicing carrots 4) Add ruit (rozen ruit works well). Small handul o blue berries Five strawberries Mango Peach Raspberries Other • • • •
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5) Add Healthy Fats. Flax seed oil Omega-3 sh oil Raw shredded coconut - small handul Coconut oil Almonds 6) Add ruit or vegetable powder or extra anti-oxidants. 7) Add six to nine ice cubes and a small amount o water. 8) Blend all ingredients and serve. • • • • •
Smoothies are a great control ood or your diet. They allow you to regulate your caloric intake. They require little time to make, and they satisy a sweet tooth. Smoothies are healthiest without milk. I you do choose to use milk, use only organic dairy products because their non-organic counterparts contain growth hormones and antibiotic remnants rom the cow, which are all toxic to the body and contribute to weight gain!
Fat Loss Factor’s 5 Axioms O Success Add one o these Axioms per week to your program.
Axiom 1: The Pyramid Principle Have you ever heard the phrase: “You are what you eat?” Well, that is only part o the story. You are when you eat also! In other words, i your meal strategy is upside down, your gure will be also. What is ood?
It is simply energy or the body. I ood = energy, when do we need the most energy: beore we go to bed or when we get up to start the day? O course, when we get up. When should we eat our biggest meal based on energy requirements? Breakast, lunch, then dinner. So we are completely upside down!
What is the typical American diet?
How about a Pop-Tart or breakast, a burger and ries or lunch, spaghetti and meatballs with sauce, garlic bread, milk and dessert or dinner. So we start the day with a small meal and end it with a large one, when ideally you should do just the opposite. Your daily meal plan should be an upside-down triangle, with the least amount o calories at the end o the day, and the most at the beginning o the day. That gives you all day to burn them o. For Example:
Breakast:
Oatmeal, eggs and some resh ruit
Lunch:
A chicken Caesar wrap with a side o raw carrots and hummus
Dinner:
Kabobs or dinner with a tossed salad
Notice how the calorie count got smaller with each meal? You always want to eat the least amount o calories beore you go to sleep. While you are sleeping, you are not expending energy moving around, so your body stores extra calories in your at cells or leaner times. I you want to consume bad unhealthy oods or large amounts o calories, do it in the mornings and at lunchtime. You will have more time to burn it o. I you do splurge, make sure to take a hal hour walk aterwards, especially in the evenings, to help process the ood. I you don’t ollow this rule, your body shape will look like a triangle, with a huge bottom hal! When this rule becomes a habit, your body will take the shape o an upside-down triangle—or an hourglass! Another way to think about this is: Breakast like a KING Lunch like a QUEEN Dinner like a PAUPER
The second part o this rule is to make sure that you give yoursel two hours ater your last meal beore you go to bed. During these nal two hours o the day, your body is winding down into a rest-and-repair mode, so you are more likely to store your ood as at.
Axiom #2: Be A Grazer, Not A Gorger The Grazer Axiom is a rule common to all successul diet plans. It means we should eat smaller portions ve to six times a day. This includes meals and snacks. There are three reasons why eating ve to six times a day is so important: 1) We are being congruent with our genetics. Our ancestors did not eat three square meals. They ate all the time because they were hunter/gatherers and they ate what they ound when they ound it. There were no rerigerators to keep things rom spoiling. 2) Your body turns into a at burning machine because your metabolism is constantly running to break down ood. This raises your metabolism, and a higher metabolism means more at loss, Think o your metabolism as a re inside your body. When the re is burning, calories are used up. When the re goes out, calories are stored. Make sense so ar?
Think o ood as wood or your re. Is it better to consistently put wood on the re or every once in awhile put a log on? In this analogy, it is much better to put wood on the re consistently. This will give you a bigger, aster burning re. This will give you a aster metabolism and you will burn more at. On a side note, your digestive system cannot handle large amounts o ood and the result is (1) loss o energy and (2) at storage. Plus, ood overload messes up your hormones. 3) Grazing suppresses your appetite. Thus, you avoid the intense hunger signals that result rom putting your body on a “diet.”
Axiom #3: Holiday Principle Everyone loves a holiday. Everyone needs a holiday. I’m not just talking about Christmas and Easter. I’m talking about being on a strict diet. There is nothing worse than depriving yoursel o those things you love. It really aects your psyche (emotions) and is one o the best ways to sabotage your weight loss. I say this because when you crave something bad enough, it raises your stress levels, which in turn raises your cortisol levels. Cortisol is responsible or weight gain. Skipping out entirely on Cherry Garcia favored Ben and Jerry’s ice cream will have a detrimental eect on your weight loss plan, but I’m not giving you permission to eat the whole 1,000-calorie tub o Ben and Jerry’s. What I am saying is that you don’t have to deprive yoursel o it entirely i you ollow the habits properly. Part two o this axiom states that the best holidays are planned . Pick one day out o a week and make this your “cheat” day or your “holiday.” I am not giving you permission to gorge yoursel with every possible dessert and ried ood that you can think o on this holiday. Holidays are there to keep your emotional connections to ood at rest so your body will work or you and not against you. Also, this sudden burst o calories has been shown to keep you rom going into starvation mode due to calorie restriction and to actually give your metabolism a boost. You will also notice when taking a holiday meal how disgusting you eel ater eating gobs o at and rened carbohydrates. You will eel sleepy an hour ater your meal, and
you won’t have nearly the energy you had while eating healthy. Also, make sure you eat something raw beore you have your ice cream and to not eat it ater 7p.m.
Axiom #4: Eat Something Raw At Every Meal This is also known as the addition rule. When eating, add a raw ruit or vegetable to every single meal. This has our specic benets: 1) Raw ruits and vegetables have digestive enzymes to help you break down the rest o the ood you are eating. 2) The ber in the ruit or vegetables expands in your stomach and lls you up so you don’t eat as much. 3) The ber in the ruit or vegetable helps to push ood, waste and toxins through your digestive tract. 4) It provides the body with much-needed vitamins and minerals. The second part o the axiom is to “eat my ber rst.” This will clear a path and prepare your digestive tract or the rest o your meal. Raw ruits and vegetables are ull o ber, and when eaten with other carbohydrates, they cleanse your colon and create a path or the rest o the ood. For example, i you are eating pizza, eat a salad rst. I you are eating ice cream, eat an apple rst. This will ll your belly so you won’t be able to eat as much. Fiber is a very important part o your diet. I recommend at least 40 grams per day. Studies have shown that people who changed nothing in their diet other than adding more ber lost weight. Remember:
Fiber 40 or Lie!
Axiom #5: Read Your Food Labels!! It is not dicult to read a label to nd the calorie content or the amount o ats, carbohydrates, and proteins. What I want you to look at are the ingredients below those items to determine what the ood is really made o.
A general rule or you: The arther the ood is rom its natural state, the more harmul it is or you, and the more weight you will gain. Your body will take the toxins you ingest and store them in your at cells. When looking at ood labels, the more ingredients on the back and the more words you cannot pronounce, the more you should stay away rom the product! These are highly processed oods that are ar removed rom their natural state. For example, Doritos chips or hot dogs.
Food Companies Fatten You Up And Make You Sick “Fat Free” isn’t good or at loss. According to Dr. Ronette Brieel, P.H., R.D., Senior Research Epidemiologist and Nutrition Policy Advisor at the National Center or Health Statistics, “Between the 1970’s and the 1990’s, Americans decreased their intake o total at rom about 37 percent o calories to about 34 percent o calories. Yet, during this same time period, average adult calorie intake increased by approximately 300 calories.” This increase in caloric consumption explains why the decline in percent o total calories rom at can be conusing. Despite the act that Americans are cutting at rom their diets by consuming “at-ree oods,” they are getting atter and atter. This is because more carbs and sugar have been packed into those oods. Fat regulates your blood sugar, and when your blood sugar is high, you need more insulin to orce the sugar into your cells. Insulin is a atstoring hormone. More insulin = more at stored.
“Whole Grain” Is A Marketing Lie Whenever you see “whole grain,” in the title o a product, be sure to check the label. I the rst ingredient is enriched wheat four, then it really isn’t whole grain. It needs to say “100% whole grain” on the package. Whole-wheat should be in the top three ingredients and there should be a higher ber content in the label. Look or more than three grams o ber per slice.
High Fructose Corn Syrup (HFCS) This is a man-made sweetener that is cheaper and sweeter than sugar. It was developed recently and didn’t exist in the ood chain in the 1970’s. It is packed with calories, and the ood manuacturers love it because it is cheaper to produce and thereore adds more money to their bottom line. The problem is that HFCS shuts o the body’s natural appetite control switches, so you can eat way beyond what your body’s natural impulses would call or. It is ound in various cereals, ketchup, soda, pasta sauce, cookies, and meal replacement bars. This is the No. 1 ingredient to look or on ood labels. Avoid them like the plague.
Trans Fats The term “trans ats” has become a buzzword, but what exactly are trans ats? They are ats that contain trans-atty acids, and they are ormed when certain types o oils are heated at high temperatures. They are cheaper and last longer than butter, which is why restaurants use them to increase their bottom line. They are dicult to digest. Examples o trans ats are hydrogenated oils. When reading ood labels, even i it says no trans ats, be sure to check or hydrogenated or partially hydrogenated oils. Avoid these like the plague!
Additives, Colorings, Flavorings, And Preservatives These are pure chemical compounds, whose eects over time cause serious damage to your digestive system. Sultes, nitrites, salicylates, propylene, and glycol are some o the main culprits. Since they are synthetic, your body has a dicult time breaking them down. When they linger in your system, they can poison your body and cause damage to organs, blocking the absorption o nutrients and making you atter.
Sugar Substitutes Saccharin (Sweet’N Low), aspartame (NutraSweet), sucralose (Splenda), sorbitol, maltodextrin, dextrose, and several other synthetic alternatives are responsible or attening up America. These articial sweeteners are so dangerous that i they are added to a product, manuacturers must place a warning label on the package to alert consumers. They are known to be toxic to your brain cells and to cause cancer.
Natural Sugar Alternatives 1. Stevia 2. Honey 3. Maple Syrup 4. Brown Rice Syrup
MSG (Monosodium Glutamate) MSG is used as a favoring in oods. This one is hard to nd on package labels because it may be disguised under dierent names, such as hydrolyzed vegetable protein, hydrolyzed protein, hydrolyzed plant extract, plant protein extract, sodium caseinate, yeast extract, texturized protein, autolyzed yeast, hydrolyzed oat four, and calcium caseinate. One o the most addictive substances known to man, MSG is reerred to as an “excitotoxin” because it excites certain receptors in the brain and causes you to crave more and more. In act, your brain cells can become so excited that they die—not a very good thing or a brain cell to do—leading to severe neurological diseases.
Added Salt Salt, or sodium, is another ingredient that is important to look or on ood labels. Sodium causes you to become bloated and retain water in your body. So keep your sodium intake levels as low as possible.
What You Don’t Want To See On A Food Label Food labels list ingredients in order, beginning with the substance that comprises the greatest amount down to the least amount. So i you are trying to lower your consumption o corn syrup, make sure it is not among the rst three ingredients on the label. Watch out or the ollowing in the rst 3 ingredients o any ood label: • • •
Simple sugars. Enriched, bleached, or rened four (these have been stripped o their nutrients). High ructose corn syrup or corn syrup.
“Is It Man-Made Rule” This rule is really powerul in helping you decide i you should eat a ood or not. When looking at ingredients, ask yoursel, “Is this ood made by man?” Anything that is made by man is hard or your body to digest and use. Thereore, the more you stay away rom these types o oods, the better. An example would be processed oods like white bread, or sugar alternatives like aspartame. You have to be careul when you shop or oods! A lot o these chemicals are designed to sabotage your weight loss eorts. Can you see the importance o reading labels now?
Let’s Put This All Together For You In A Nice Tidy Package • • • • • •
Get 40 grams o ber per day. Eat ve to six meals a day including smoothies and/or snacks. Remember: the most caloric meal is breakast ,and meals get smaller rom there. Eat only oods on the list. Eat something raw at every meal. Have a Cheat-Day once a week.
Success Tip: It’s OK to mess up. This program is built around slip-ups. Trust me, I’ve had plenty o them mysel. Just jump back on the Fat Loss Factor right where you let o.
Principle #4 – Wash Away Fat With Water
“I there is magic on this planet, it is contained in water.” – Loran Eisley
WATER: Our bodies are 70% water, which is the most vital nutrient in our system. While you can survive or only about seven days without water, you can live at least 17 days without ood. Every physiological process in your body uses water. It is required to transport nutrients, regulate temperature, and build tissues. Probably the most powerul weight loss tool is water because it suppresses the appetite naturally and helps the body metabolize stored at. Studies have shown that a decrease in water intake will cause at deposits to increase. Why does this happen?
It happens because i your kidneys aren’t unctioning properly due to dehydration, then their workload is shited to the liver. Your liver is responsible or metabolizing your stored at. I your liver has to do some o the kidney’s work, it can’t operate at its best. As a result, it metabolizes less at, and more at remains stored in the body, stopping your ability to lose at naturally. As or water weight gain, drinking enough water is the best treatment to rid your body o excess fuid. When the body gets less water, it perceives this reduction as a threat to survival and begins holding on to every drop. Water is stored in extra cellular spaces outside the cells. This shows up as swollen eet, legs and hands. Diuretics oer a temporary solution at best. Diuretics orce out stored water along with some essential nutrients. Again, the body perceives this as a threat and will replace the water at the rst opportunity. The best way to overcome the problem o water retention is to give your body what it needs: plenty o water . Only then will stored water be released. Any good weight loss program will consider the eectiveness o drinking enough water. Obese people need to drink more water because they have larger metabolic loads on average than a “normal” sized person. So how much water should you drink?
The average intake should be at least eight glasses per day. I you are overweight, drink 10 to 11 glasses per day. Obviously this is just a general rule o thumb, and i you are extremely obese drink more. Water is the essential component to good at metabolism in the body and is designed to fush at rom the body. MYTH: Drinking too much water causes fuid retention. FACT: Dehydration causes fuid retention.
When your body thinks that you have a water shortage, it retains as much fuid as it can, leaving you bloated. Alternatively, when you are properly hydrated, your kidneys fush any excess fuid rom your system.
Benets o Drinking Water Drinking water has many benets. Here are some o them: Lubricates joints to prevent injury. Increases strength by up to 10%. Increases endurance by 15%. Increases at loss by fushing toxins out o body. Regulates digestion, excretion. Regulates respiration, circulation.
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Water Success Tips Here are some tips or improving your water usage: Carry a container o water with you everywhere you go and drink all the time. Make sure it is hard plastic that doesn’t leach, or stainless steel that doesn’t have aluminum in it. These are toxic or you. Water should be your primary beverage. Add lemon to your water. This has a cleansing eect on your liver and gallbladder, helping them to unction better. I you eel thirsty, you are dehydrated. Drink immediately. I you are hungry, water can control your hunger cravings. I your goal is weight loss, drink 12-16 8-ounce glasses o water a day.
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Principle #5 – Good Healthy Supplementation
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here are very ew supplements you really should take. Americans spend $35 billion a year on weight-loss products and supplements. Diet pills are denitely not something you should put into your body. They supposedly speed up your metabolism, or block cortisol, or suppress your appetite. Let’s pretend the manuacturers’ claims are true. When you stop using them, are you going to gain back the at, and i so, will you continue taking those pills orever?
That is an expensive endeavor, but more important would be the detrimental eects on your metabolism resulting rom long-term use. This is because your body will be unable to determine its actual set point. None o the supplements I will be listing will be diet pills.
Top 10 Supplements or Healthy Weight Loss 1. A Good Whole Food Multi-Vitamin/Mineral The use o a good, quality multi-vitamin will not make you lose weight all by itsel, but it will make your body’s systems more ecient to burn at. When you eed your body the proper building blocks, your at loss will increase ten old. The more active you are, the more uel your body demands, and this increases your need to supplement. Good Multi-vitamin Sources: Source Naturals Solar Ray Drucker Labs New Chapter Organics Garden O Lie • • • • •
Men:
Click here to order my #1 recommended men’s multi vitamin: www.atlossactor.getprograde.com/multi-vitamin-or-men.html
Click here to order my #1 recommended women’s multi vitamin: Women: www.atlossactor.getprograde.com/multi-vitamin-or-women.html
2. Omega-3 Fish Oil Capsules/Liquid A good quality sh oil is critical. This might be the most important supplement you need, since we are so decient in Omega-3. It is a natural anti-infammatory, it helps suppress cortisol, it increases at burning, and it enhances weight loss. Krill Oil is the best on the market right now. It is a very pure source rom the cold waters in Norway. The sh oil is taken rom smaller sh that do not bio-acccumulate as many toxins as some o the bigger sh. It doesn’t taste bad and is essential to your health and weight loss goals. Click here to order Omega-3 Krill Oil: www.atlossactor.getprograde.com/essential-atty-acid.html
3. Extra B Vitamins: We just can’t get enough o these. B vitamins have a variety o unctions in your body: • • • • •
Support and increase metabolism. Maintain healthy skin and muscle tone. Enhance immune system and nervous system unction. Promote cell growth and division, Combat stress, depression, and cardiovascular disease.
There are several good sublingual (dissolve under the tongue) B vitamins available in the marketplace. You can search the Internet to nd them and compare prices.
4. Greens Powder This is made o wheat grass, barley grass, etc. You can add a little bit o this to your water each day to balance your body, taking it rom an acidic to an alkaline state, and thus enhance your weight loss. Go to Whole Foods, Trader Joes, or any health ood store or even Amazon.com. There are a variety o dierent brands. The Perect Food, by Garden o Lie, is my avorite: www.gardenofie.com
You can also purchase this rom our shop: www.atlossactor.getprograde.com/green-drink.html
5. Probiotics These are healthy bacteria that help with ood digestion and maintaining proper gut health. They boost your immune system and help you assimilate ood better, which leads to improved nutrient absorption. Healthy bacteria should be available rom the soil, rom the veggies and ruit grown in it. Unortunately, most o the world’s soil is now so depleted o nutrients that nothing can grow in it properly, not even bacteria. You can search the Internet to nd a good source o probiotics.
6. Fiber Supplement: You cannot have enough ber, especially i you are trying to lose at. Fiber clears the digestive system and levels out the insulin spikes that can occur when you eat too many carbs. There are plenty o good ber supplements on the market. I like Garden O Lie’s organic ber blend or Whole Foods has a great ber powder. Remember :
Fiber 40 or Lie! (40 grams o ber a day)
7. Protein Powder Whey protein contains all the essential amino acids. Plus it boasts the highest protein quality rating among all proteins. Thus, it is a complete protein. Whey protein is a by-product o the cheese manuacturing process. At one time it was discarded or used or animal eed, but researchers later realized whey protein has incredible benets or humans. High-quality whey protein can have dramatic eects. Benets include: • • • • • • •
Supports your immune health. Boosts your energy. Supports benecial gut bacteria. Promotes muscle strength, endurance, and recovery. Protects all your cells via its antioxidant properties. Provides critical amino acids and proteins. Supports your body’s optimal metabolic rate and at burning level.
8. Cayenne Pepper Pills You should already be amiliar with cayenne pepper rom the cleanse phase o Fat Loss Factor. Cayenne pepper’s active ingredient is capsaicin, which helps to create a slight thermogenic eect and actually helps with appetite suppression. Pick up some capsules at any health ood store. I’d suggest two capsules or three meals a day or optimal results.
9. Glutamine Glutamine is a non-essential amino acid that has been overlooked. It is a very cost eective and valuable supplement that can give you an edge on your at burning program. Here are the benets: Prevents muscle catabolism, which is basically the tearing down o muscle. Promotes muscle anabolism, which is basically muscle growth. • •
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Enhances the immune system. Enhances glycogen storage, which keeps you rom getting tired easily when you exercise.
10. Chamomile, Yerba Mate, Green Tea, Oolong Tea Chamomile - Chamomile has no caeine so it is not a stimulant. It is a relaxant, but the pytochemicals and anti-oxidants in this tea give it a powerul punch. We are bombarded daily by estrogenic compounds ound in pesticides, plastics, household cleaners, our water supply, air pollution, soy products, beer, and lots o other oods. These estrogenic compounds are toxic to the body and will upset hormones and cause your body to hold on to stubborn at, especially in your belly.
Chamomile tea helps protect you rom the eects o these Xenoestrogens, which will keep you rom losing stubborn body at. Drink a cup an hour beore bedtime to relax you and prepare you or a good night’s sleep. Yerba Mate, Green Tea, White tea, And Oolong Tea - All our o these teas have unique poly phenols, anti-oxidants, and phyto chemicals that will boost your immune system and give your body an edge on at burning. You can drink them hot or cold. I you need to sweeten your tea, use Stevia as a natural sweetener. This can be ound at any grocery store.
Principle #6 - Rebuild Your Body & Melt Fat All Day Long
“Unless you change how you are, you will always have what you’ve got.” – Jim Rohn
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or many people, exercise is a rare event. They make a new year’s resolution to lose 20 pounds o jiggle, and then make it through two workout sessions. Then it’s over beore they know it and orgotten about until next year.
I nd that many people make excuses why they don’t exercise. We don’t want to do that anymore, right? Why?
Because we are action takers now.
Six Work Out Excuses Below are some o the reasons people quit too soon.
1. Takes Too Much Time The workouts I will share with you are designed or those individuals who don’t have a lot o time on their hands—people who work 40-plus hours a week and are so tired when they get home that the last thing they want to do is work out. I this sounds like you, then keep reading.
2. Too Boring There are many ways to work out and not be bored. Joining a local sports league, such as basketball or volleyball, is a great way to get some exercise. Taking the amily or a walk or a bike ride ater dinner is another great way to t in a workout. The type o workout that we will be outlining is not boring. It is designed to keep your muscles
guessing, which will in turn give you the results you desire—and a lot aster. Every workout is dierent.
3. Too Painul I you are sick or have injured yoursel badly, then the best way to get in a workout is to break it down into baby steps. Each day you will do just 1% more than the day beore. I you are suering rom back trouble, nd a good chiropractor in your area. I you are suering rom a sickness, then do the cleanse I mentioned. I that doesn’t help, seek advice rom a naturopath or other health care proessional. Remember:
least invasive to most invasive when you are trying to heal your body.
That means you should: Stop activities that are harming you. Change your nutrition. Start exercising. Visit a natural healthcare provider such as a naturopath, chiropractor, homeopath, or massage therapist. Visit your medical doctor, who will order tests and most likely give you a drug prescription. Surgery is always your last option as it is the most invasive, permanent thing that you can ever do. Think really hard beore you go under a knie to ensure you have no other alternatives. In my practice, I’ve seen too many people who have been messed up by surgery. I’m not saying it is bad; it just needs to be reserved or the right situation.
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4. Lack O Motivation One o the best things you can do is listen to motivational CD’s in your car or on your iPod—motivational speakers such as Tony Robbins, Brian Tracy, Zig Ziglar, etc., someone who can keep you ocused on the end goal.
5. No Commitment Our society suers rom commitment phobia. This is evident when you consider the divorce rate , which is 60%; and also when you consider the obesity rate, which is 70%. We are being raised in a “ast-ood” society where we’re trained to want everything RIGHT NOW. The problem is that i we don’t lose weight or see results right away, we give up. This program will help you to get over this barrier.
6. Too Intimidating “I don’t know how to get started.” My goal is or you to become an action taker. We are bombarded with so much inormation that our minds are always going a mile a minute. What happens? Paralysis by Analysis—AKA we think too darn much! Be an action-taker: one small step at a time is all that it takes. Question or you: How do you eat an elephant? Answer : One bite at a time.... BABY STEPS!
The rst step will always be the hardest—that rst action, whether it be your rst day o dieting or your rst day o exercising. But guess what? It gets better each day. The results will come with consistency over a period o time.
Reasons Why You Should Exercise Exercising has the ollowing benets:
1) Increases weight loss by 1,000 %. 2) Can change your DNA: I you are blaming your amily or you being overweight, research shows that you can change this. (Watch the TV Show Biggest Loser ) 3) Builds and tones muscle. 4) Turbo charges your metabolism so it can burn at all day long. 5) Boosts your immune system so you can ght disease. 6) Improves every aspect o your health: Lowers your risk o cancer, heart disease, diabetes, Alzheimer’s, and more. 7) Boosts your energy by 300%. 8) Decreases stress levels: lower cortisol levels. 9) Improves brain unction: increases your memory, attention span, and your learning ability. 10) Reverses the aging process. 11) Prevents and reverse osteoporosis. Improves your sel esteem and sel condence, and lowers your depression. The All-Day Fat-Burning Machine: Muscle When we think about muscles, we think about Governor Arnold Schwarzenegger’s powerul pecs, Matthew McConoughey’s perect abs, or Jessica Alba’s tight glutes. What do these guys have in common?
They are all movie stars. Yes, but they all worked really hard to build their amazing bodies. The chances o you having a “perect 10” body like theirs is slim and none. Unless you want to work out two to three times a day as they did. The reason they have that body is that it was literally their job. That is a dierent topic or a dierent day. This program is not designed or them; it is designed or you. In this program, we are shooting or a 7, 8 or a 9 body. While muscles give us the metabolic ability to burn calories every time we move, their real advantage is that they constantly eed on calories, even when you are sitting at your desk typing up that last-minute report or your boss.
Fact: Every pound o muscle burns 40 to 120 calories a day just to sustain itsel. Fact: Every pound o at eeds on only one to three calories a day. Does it make sense that the more muscle you have, the less at you have?
It is all about that lean muscle mass. Muscle serves as a primary energy consumer or your body. Think o it like a raging re. Toss a log into it, and the piece o wood will burn up airly quickly. Think o your at like you would a lit match. It would take orever and a day or the match to burn up the log. Let’s put this in ood terms: Eat a piece o pizza and your muscle can ry it up a lot aster than at, thus reducing the amount o at you will store. When ocusing on the right muscles and ollowing the right plan, you won’t add bulk; you’ll rm up, and you’ll stimulate the amount o growth needed to help burn those extra calories.
Lingo: The Language O Working Out The world o exercise, especially weight training, has its own vocabulary that you should learn. Not only is this vocabulary a must to get you through the exercises, it will also keep you rom sounding like an idiot in the gym. Repetitions : This is the number o times you perorm the specied exercise. I you lit a weight 10 times in a row, that is 10 repetitions or “reps.” Sets : A set is the number o times you perorm the repetitions o the exercise. For example, three “sets” o 10 repetitions is perorming 10 reps three separate times or a total o 30 repetitions. Super Set : Doing 2 sets o 2 dierent exercises back to back (no rest in between the sets). For example: 10 pushups + 10 pushdowns.
Rest : This is time between sets. The less time you give yoursel, the more intense the workout. We will be foating around a minute rest between sets. Failure : Doing an exercise to “ailure” means doing a set until you cannot perorm even one more “rep.” Intensity : How challenging your exercises are. This is easily modied by adding more weight, adding more reps, adding more sets, and the easiest way to increase intensity is to shorten time between sets. The more intense your workouts are, the aster you will see results.
Proper Posture Dened Poor posture leads to muscle imbalances and these will ultimately result in injury.
Proper Posture »
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The head is up and back so the ears line up over the shoulders. Shoulders are rolled back in their joint sockets. Upper back is fat and not arched or humped. Belly button is sucked in towards spine. Hips back so you have an arc in your low back Knees are slightly bent to provide shock absorption.
Keep this posture in everything you do: exercise, work, and play.
The Law O Adaptation This law states that over time, your body will adapt to the stress placed on it by whatever environment it is in or whatever situations it is regularly encountering. For example, people who live in desert cultures are regularly exposed to sunlight, so they have
adapted by developing darker skin. The darker the pigmentation in the body, the better the ability to absorb ultraviolet radiation rom the sun. Part 2 o the law states that as you adapt to certain stresses, you become “un-adapted” to opposing stresses. For instance, people who are used to warm climates are not prepared or cold weather. Part 3 o the law states that you either “use it or lose it.” This rule can be applied to any aspect o your lie. In this case we are talking about exercise. I you don’t move it, you will lose it.
The Law o Use It or Lose It I you don’t exercise, you will lose your health. I you don’t exercise, you will lose your attractiveness. I you don’t exercise, you will lose your ocus. I you don’t exercise, you will lose your muscle. I you don’t exercise, you will lose your energy supply. I you don’t exercise, you will lose your youthul looks. I you don’t exercise, your joints will break down. I you don’t exercise, your bones will break down.
This should give you more than enough reasons to “use it or lose it.” Your body responds to whatever stress you place on it. I you are a marathon runner and, your muscles are designed to run long distances, and you decide to become a sprinter and only run short distances, guess what? Your muscles will convert over time to become shorter and more powerul. I you have never worked out and you ride a bike or two miles, your body will be under high stress, but your body will adapt to that stress, and you will eel less stress the next time you ride or two miles.
Just the opposite is true also. I you are an Olympic athlete and you chose to sit around all day, watch TV, drink soda, and eat chili cheese dogs, your body will adapt to this sedentary liestyle and drop the extra muscle you are carrying because it is not being used. In order to be as ecient as possible, your body sheds the most metabolically expensive tissue, which is muscle. Now, let’s take the law o adaptation a step urther. I you do the same thing over and over, your body adapts to it. When it has adapted to the demands placed on it, it stops changing. This is a key principle throughout this whole program. Do not let your body get used to the same boring oods or the same old workout. In our two-week diet plan, we change up your diet so you must adapt to something new and healthy. This orces you to lose weight. In our exercise plan, we orce your body to keep adapting and changing because every workout is a dierent workout! You never get bored, and you will always make progress. There are no plateaus because your body has to break through them naturally.
Best Time To Exercise The best time to exercise is anytime! It is always better to do it than not to do it. So when you drive, park in the arthest spot rom your building and walk. Take the stairs instead o the elevator. These little things really do add up. The healthiest time to exercise is two to three hours ollowing a meal because your body has had time to digest your ood. The best time or at burning and quickly transorming your body is in the morning, beore you have eaten any carbohydrates. This is because your body is coming out o a asting state and it will have a lot o stored sugars and ats or energy. When you work out ater consuming carbs, your body will use those carbohydrates or energy instead o using the stored at or sugars.
Exercise: Suck Your Belly Button To Your Spine This is a simple exercise you can do while you are sitting at your desk at work, or driving somewhere. This is working your transverse abdominis muscle. When done consistently, you will not only strengthen your abs, but you will also keep your abs tight and pulled in to your body instead o just hanging out like a pooch belly. I you are a recent mother, this is one o the most important exercises you can do. When you are pregnant, your abdominal muscles become stretched. I you have gained too much weight or have become pregnant again too soon, the body has a much harder time regaining its previous state and doesn’t go back. This exercise will tighten up your abs, and will speed the recovery process ater pregnancy. Here’s how you do it: 1) Sit up straight. 2) Suck your stomach in as ar as you can, like you are trying to suck it to your spine. (I your ribs are sticking out more than usual, then you are doing it right) 3) Hold it in and breath normally. 4) Hold it or 20 seconds, then release. 5) Do three sets o 10 repetitions. Try to hold it as long as you can. Exercises: See Attached Sheets
The exercises you will be perorming will be a lot o ull-body exercises. The more muscles you can exercise at once, the more at you can burn and the higher you can boost your metabolism. This means you will burn at ALL DAY LONG. Don’t be intimidated or araid. They are easier than they sound. Remember: baby steps. We are action takers and we are going to take that rst step! These workouts will take 35 to 60 minutes to perorm each session. When you look at them, you will notice that dierent days require dierent repetitions and sets. This is to conuse your body and get more out o your workout. You will also notice that
these workouts have cardio intermingled between exercises. This is to maximize at burning in your body. You will start working out three times per week. Do not add more workouts or cardio just yet. Once you are accustomed to these workouts, then you can do a dierent workout every day or antastic results. But orget about that now... let’s practice...baby steps ... success happens one small step at a time in the right direction.
Suggested Workouts / Times (See Attached Sheet)
Week
Beginner
Intermediate
Advanced
1
Approx 30 minutes
Approx 50 minutes
Approx 45 minutes
2
Approx 30 minutes
Approx 45 minutes
Approx 40 minutes
3
Approx 35 minutes
Approx 45 minutes
Approx 50 minutes
4
Approx 40 minutes
Approx 45 minutes
Approx 45 minutes
Amount o rest between sets: Anywhere rom 30 to 90 seconds.
Changing It Up Pilates, Yoga, Bootcamps, cardio kickboxing, Tai-Chi, dance classes, martial arts classes, leagues, clubs or any type o tness classes are a great change up. They usually have eight-week classes, and they are a way to give your tness some unctional variety. Make it part o your liestyle!
Principle #7 – Sculpt Muscle And Trim Fat!
“Seventy percent o success in lie is showing up.” – Woody Allen
The Dreaded Cardio Cardio—you
either love it or you hate it. Most people hate it, but the act is that it works to burn at. The inecient way to perorm cardio is at a moderate rate or a long period o time. Day in and day out. For example, i you are running ve miles a day every other day, you will burn calories and at. However, you will also burn up a lot o time. These long, boring cardio sessions are not the best way to burn at. Your metabolism remains elevated or one to two hours ater this long workout, so your body continues to burn at at a higher rate or one to two hours ater your cardio session.
High Intensity Interval Training High-Intensity Interval Training (HIIT) is a better, aster way to burn at. HIIT will elevate your metabolism one to two days ater your workout and skyrocket your metabolism. This principle is in line with the Law o Adaptation : constantly changing your pace so that your body has to “think” and adapt. Here is the problem: our bodies weren’t designed to run long distances. In act, we are the only animals on the planet that run ve miles or more at a time. Doing so actually goes against our genetics. Humans were designed or more stop-go activities, involving short bursts o exertion. Most competitive sports are based on this. Consistent, steady-state aerobic exercise will eventually destroy your joints and your immune system. Anaerobic, or stop-go exercise, will actually strengthen your immune
system, improve your joints, and increase your energy. This is because you are being congruent with your genetics rather than working against them. HIIT takes only 20 minutes two to our times a week. Depending on which part o the at loss actor workout you are doing. Here are samples o two dierent HIIT workouts (each takes roughly 20 minutes):
Sample Workout #1: » » » » » »
Warm-up or 3 to 4 minutes at a ast walk or light jog Interval 1 - run at level 8 on a treadmill or 1 minute Interval 2 - walk at level 4 or 1.5 minutes Interval 3 - run at level 10 or 1 minute Interval 4 - walk at level 4 or 1.5 minutes Repeat these 4 intervals 4 times or a very intense 20-minute workout.
Sample Workout #2: » » » » » » » » » » » » » » »
Warm-up or 3-4 minutes at a ast walk or light jog Interval 1 - run at level 5 on a treadmill or 1 minute Interval 2 - run at level 6 on a treadmill or 1 minute Interval 3 - run at level 7 on a treadmill or 1 minute Interval 4 - run at level 8 on a treadmill or 1 minute Interval 5 - run at level 9 on a treadmill or 1 minute Interval 1 - run at level 6 on a treadmill or 1 minute Interval 2 - run at level 7 on a treadmill or 1 minute Interval 3 - run at level 8 on a treadmill or 1 minute Interval 4 - run at level 9 on a treadmill or 1 minute Repeat this interval set again Interval 1 - run at level 10 on a treadmill or 1 minute Interval 2 - run at level 5 on a treadmill or 1 minute Interval 3 - run at level 5 on a treadmill or 1 minute Back down to a light jog or walk or 1 minute
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Interval 1 - run at level 6 on a treadmill or 1 minute Interval 2 - run at level 7 on a treadmill or 1 minute Interval 3 - run at level 8 on a treadmill or 1 minute Interval 4 - jog or 2 min to cool down
Ultimate Fat Blaster As or cardiovascular interval training, there is nothing that tops hill sprints o 30 to 50 yards. This is the ultimate at blaster. Find a hill, run up it, and then walk down. Do this or 10 to 15 minutes, and that is all that you have to do. What a simple little secret.
Principle #7 Success Tips •
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I these levels are too high or you, then drop them all down one or two levels. Remember: baby steps. It is also good to change the exercises you do: Some weeks, instead o running, use the bike; on others use the elliptical, and on others, use the stair climber, etc. I you have a watch that calculates miles per hour and distance, run outside. I it is sunny outside, go or a run or a bike ride. You can take a moderate run/ride with no intervals (remember we want to change it up). Add more time when you do this, 30 minutes i you normally go 20 minutes. Other great exercises are jump rope, rowing, box jumping, plyometrics with a medicine ball, or circuit training. Be sure to pace your breathing: in through the nose and out through the mouth. This will give you more endurance during the training. We will touch on this more later. The combination o ull body resistance training, the law o adaptation, and HIIT will put your at-burning hormones into overdrive. Now let’s combine this with a healthy, Fat Loss Factor meal plan.
Principle #8 – It’s All A Mind Game...Relax
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e live in a very high-stress society. Everyday, it seems like it is go, go, go, rush, rush, rush. As soon as you wake up in the morning, you rush to get ready, rush to get the kids o to school, eeding them Pop Tarts and sugar cereal, so they have something to eat; then you sit in rush hour trac; deadlines at work press your time; then you rush to get home, rush to get the kids to and rom practice, rush to x dinner (a lot o times I bet you are too tired to cook so you resort to your local pizza delivery or your nutritious meal), rush to do homework; then you spend maybe a hal an hour watching your avorite TV show; then it’s time to get everyone to bed and you get to get up the next morning and do it all over again! Now, not only is this stressul at the time you are perorming these activities, but when you ollow this routine consistently or years, your body starts to age at an incredible rate, and you gain weight.
Stress And Weight Gain Research indicates the link between stress and weight gain is much stronger than originally believed. A recent study rom Georgetown Medical Center showed that mice under stress gain extra weight even i their calorie intake doesn’t increase. Scientists also report that ater three months, these same mice became two times as obese as mice without stress, even though they were eating the same amount! When you experience stress, you release cortisol , which is a powerul at-gaining stress hormone. This little hormone makes it virtually impossible or your body to get rid o at. So i you are stressing and dieting, or stressing and working out, you work completely against yoursel, which could be another reason why you aren’t getting the results you desire.
How To De-Stress. Let’s start with reprogramming your mindset to a success mindset. I’ve listed 5 key steps below.
Fat Loss Factor’s Five Mindgrowth Keys: 1) Success leaves clues: Don’t try to reinvent the wheel. Talk to people who have been successul at losing weight and keeping it o. Pay attention to their mindset and their attitude. 2) There is no ailure, only eedback : This is where to start changing your mindset. Nothing you do can be a ailure i you learn rom it. Remember, i you know better, then you do better. Look at Thomas Edison. He “ailed” 10,000 beore he created the light bulb. But when asked how he persevered, he said that he discovered 10,000 ways to not make a light bulb. He never ailed. 3) People have all the ability they need to succeed: You have success within you; I promise. What you don’t have are the skill sets needed to change. This is what I am giving to you. You have to use it and apply it. Knowledge by itsel isn’t power. Knowledge plus action equals power. The real part that people miss is the doing portion. Nothing happens until something moves. 4) The people with the greatest exibility are the ones who will most successully navigate problem situations to achieve desired change: You have to be adaptable in losing weight. It is virtually impossible or anyone to stay on the straight and narrow. Lie always happens. Do your best, and i you start to stray, go back and read key number 3 listed above. 5) The highest priority emotional requirement or everyone is the innate desire to eel loved and appreciated: This is what drives our actions. This is why everyone always tries to look good or everyone else. Don’t believe me? Step back or a second and think about why you do the things you do... and also look around you. You’ll get the picture. Well, I hope you enjoyed this lesson. Now here is your homework assignment: I want you to make a top-10 list o what you think a healthy mindset should be.
I will give you mine. Change it around the best you can so that it will apply to you. Read it every day or a month. Some people say a daily habit is created in 21 days. Let’s be sae and give it a month!
Elements O A Healthy Mindset This is an example o what you want your mindset to look like. • •
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Have an increased awareness and appreciation o yoursel and your body. Set aside time each day to perorm rituals or to relax and meditate. Do yoga or Tai-Chi (amazing or stress reduction), read the bible, pray, and be thankul. Keep in touch with close relationships. The ability to adapt to ever-changing conditions. Always crave physical activity and healthy ood; exercise, eat right, and take good nutritional supplements. Laugh a lot. A great comedy can make you eel better. You can also orce a smile (believe me this works wonders and is contagious). Have un and do things. Don’t be anti-social! Always see the glass as hal-ull . Have an optimistic attitude and be hopeul. Always care about how you look and about your body, not letting it go downhill. Your outside is a refection o your inside. Never let worry bother you; reject worry. Don’t ever sweat the small stu!
3 Forms O Exercise That Can De-stress Your Mind There are three orms o exercise that are dierent rom the typical gym exercises and can help you in many ways. These are yoga, Tai-Chi and Pilates.
Yoga For a mind-body exercise, try the eastern practice o yoga. However, there are some things to remember beore you take up yoga. On its own, yoga will help tone your body and muscles, but it may not oer great cardiovascular benets. Yoga is a great disciplinary teacher or the mind and may help you stay with your diet. Also, newer orms o yoga like Ashthanga yoga, Hot yoga, and Power yoga oer vigorous exercise practices. I you are a beginner, nd a class with an experienced instructor to guide you. With the practice o yoga’s stretching exercises, you will attain more fexibility, and i cardio or aerobic routines are added you will benet even more. The more you exercise, the more you will have a ast at-burning body.
Tai-Chi Tai-Chi is also rom the east and uses a series o slow controlled movements in it’s routine. Like yoga, it disciplines the mind and body. These slow movements tone the muscle through low-impact exercising. However, Tai-Chi should be combined with more vigorous exercise that will yield aster results. Tai-Chi is suitable or people with health problems because it helps restore balance in the body and also boosts the immune system.
Pilates Pilates is another orm o gentle exercise that strengthens and tones your core muscles and the trunk o your body. Pilates is a disciplines routine that progresses through levels as your body adjusts. It works the body as a whole using balance to increase muscle
strength. Unlike yoga and Tai-Chi, at advanced levels, Pilates uses resistance equipment and even ree weights at higher levels to give your body a better workout method. To reap the most benets rom an exercise routine, both in weight loss and muscle development, vary the types o exercising you do. You’ll lose weight ast the more your body works. Regular exercise and a healthy, nutritious diet will keep you t. Both exercise and diet are necessary not only to lose weight but also keep it o.
What you think and how you think will determine i you are successul or not. Please, take this advice seriously and start applying it today. Remember:
we are action takers.
Principle #9 – No Breathe, No Life
As Mr. Miyagi would say: “No breathe, no lie, Daniel Son.”
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eep breathing is an essential part o this program. Research shows that when you take deep diaphragmatic breaths, your lymph fow is increased by 15-old, ridding your body o toxins aster and giving you a slimmer waistline! When you awake every morning, or the rest o your lie, take ve to ten deep breaths.
Deep Breathing Routine 1) Breathe in rom your belly. Do this by pushing your belly out, while breathing in, lling your lungs all the way up rom the bottom. 2) Breathe in through your nose or a count o ve. 3) Hold your breath or a count o 20 to allow oxygen to circulate in your blood. This gives you energy. 4) Breathe out through your mouth or a count o ten. 5) Once at the bottom, when you seem to have no air let, orce more air out. Repeat this two times to completely cleanse your body. 6) Repeat Steps 1 through 5. Do ve to ten times each morning. You will be amazed at how much better you eel and how much energy you have! When doing resistance training and running, learn to pace your breathing. Breathe in through your nose and out through your mouth. Breathe rom your belly and not rom your chest. Think about how a baby breathes. Adding proper breathing to your workouts will give you that extra endurance to make your workout the best possible.
Principle #10 – Rest Management
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leep is something none o us seem to get enough o. But it is the most crucial thing you can do or your body. When you sleep, you allow your body to repair and recover. I you don’t get enough sleep, you induce stress, and you will not get the results you desire.
Top 7 Reasons To Get A Good Night’s Sleep 1) Allows your body to heal and repair itsel. 2) Boosts your energy, making you more alert. 3) Boosts your immune system, resulting in less sickness and disease. 4) Reduces stress levels in your body, giving you a more positive outlook on lie. 5) Helps you lose weight. The hormones ghrelin and leptin, important or the regulation o appetite, have been ound to be disrupted by lack o sleep. So i you are interested in controlling or losing weight, don’t orget to get a good night’s sleep. 6) Balances hormones in your body, making you less vulnerable to depression. 7) Gives your memory a boost. Researchers do not ully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, eelings and memories. Your dreams and deep sleep are an important time or your brain to make memories and links. Getting more quality sleep will help you remember and process things better. What is the optimal amount to sleep?
Researchers suggest seven to eight hours a night or the average adult. Since you are working out hard in this program, you should split the dierence and shoot or 7.5 hours o sleep a night. This gives you plenty o time to reap the benets listed above. Naps ... My avorite!! I looooovvvveeee naps. I you can squeeze in a 20-minute power nap every day, you will recharge your batteries and boost your energy levels.
Relax . Yes, your body requires you to relax and do nothing with thinking or physical activity. I you are stressed to the max, take a vacation and do nothing. Come back and start the program. Below, I’ve listed 12 o my avorite ways to relax. I suggest making your own list and posting it on the ridge.
12 Ways To Relax 1) Take a walk outside—walk the dog and appreciate nature. 2) Spend time with riends and amily. 3) Watch movies. 4) Listen to positive, upliting music. 5) Play video games. 6) Take a vacation. 7) Read a book/go hang out at the book store or local cae. 8) Clean/organize the house. 9) Lay out at the pool. 10) Meditate/pray/take alone time, giving thanks or good things in lie and just enjoying the silence. 11) Get a massage/acial. 12) Daydream.
Other Relaxing Activities Gardening Cooking Knitting Playing music Any hobby you have What’s your list look like?
A good night’s sleep is a cornerstone to your workout program. Be sure to get the right amount, otherwise you will be ghting against yoursel.
Principle #11 – Look Your Best To Feel Your Best
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ook your best to eel your best: There is a lot o truth in this. Take the time to groom yoursel properly and maintain your health rom the inside to the outside.
The below list o makeover tips by Ericka English, KBTV’s Weekend Anchor, not only apply to women: men, pay particular attention to this also. Every woman loves a well-groomed man. Whether they tell you or not. On a side note, women love to be pampered, so men, keep this list handy or some type o romantic, spontaneous treat your signicant other will love and appreciate.
Top Ten Makeover Tips When thinking about a new look, women mostly think o starting rom the top, which means changing your hair. That’s actually last on my list. I believe a true makeover starts rom within. That’s also the best way to be sure you don’t all back into the same slump. I you take good care o your mind, body and soul, your inner beauty will shine through. 1. Have Faith – Believe that you can’t make all o these changes on your own. There is a higher being that knows you better than you know yoursel. Find your purpose in lie, and I’m not talking about a career. 2. Work Out – Whether you’re trying to lose weight or love your size, working out will boost your sel-condence. Certain exercises will even improve your posture, which will make you look years younger. Working out is also a great stress reliever. I you can, try to work out at the start o your day. It symbolizes that you are putting yoursel rst. 3. Eat Healthy – I’m not just talking about ruits and veggies. Eating six small meals a day will boost your metabolism. You will eel younger, because you will have more
energy. Also, don’t limit yoursel to what you can’t eat. Treat yoursel in moderation, and drink the daily amount o water recommended by your doctor. 4. Get a Massage – A good massage is worth the money. Most massage therapists will tell you a nice rubdown will release toxins rom your body. 5. Get Pampered – Sot eet and hands never hurt anyone. A pedicure will give you the condence to put your best oot orward (pun intended). While sot hands will wow anyone to whom you extend the right hand o ellowship (shaking hands). 6. Go Shopping – The two words most women love to hear. Try on every piece o clothing you nd appealing. Sometimes, what looks good on the hanger doesn’t t your body type. On the other hand, the clothes that look shapeless on the hanger may look great on your body. Don’t be araid to go up a size i you love the piece. Some designers make their clothes smaller. I it makes you eel better, buy the larger size, then rip the size tag o when you get home. Try dierent colors that fatter your skin tone. Choose items that accentuate your assets. Know what looks good on your body type and make sure YOU wear the clothes; don’t let the clothes wear you. 7. Clear It Up – Instead o covering up your faws with makeup, x them. I you have acne, shop around or a natural product that works best or YOU. It doesn’t always take a phone call to an inomercial to get great skin. Zap acne scars with products that even out skin tone. Invest in anti-aging products that meet your needs. 8. Wax On – Wax O – Get rid o unwanted hair on your ace and body (enough said). 9. Make-Up – Visit your avorite make-up counter and ask the proessionals to choose colors or you that bring out your best eatures. Make sure you are wearing the correct oundation or powder shade. Lines o demarcation are not cute. That’s why I love mineral make-up. 10. Cut and Color – Just like your make-up, your haircut should compliment your best eatures. The same goes or your new hair color. Also be sure your highlights look natural, as i the sun kissed your hair.
To add to this list, what you wear will accentuate the best parts o your body. Be sure to ask the opinions o honest riends (not just people who say you look good in anything), proessionals, or sales clerks at the store (use your judgment to see i they are just trying to sell you the clothing). Women: Help your man out and be honest with him. Personally, I like my signicant other to buy clothes or me, take me shopping, and make me try on stu she thinks I look good in. It’s something you can do together that will build up condence. Men: Unless you have a good eye or ashion, just give your honest opinion. Now go and take the time or your ater pictures and then...go pamper yoursel or a job well done by ollowing the ten tips above. You deserve it!
Principle #12 – Turning Your Program Into A Lifestyle
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ow that you’ve nished your 12-week program and have pampered yoursel, let’s talk about making this a liestyle. Weight loss and weight management are two dierent monsters in themselves. You’ve done the hard work; now it’s time or a little upkeep, which is much easier to do.
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The law o adaptation will come into play i you stop this (or any weight loss) program cold turkey and go back to your nasty old habits. Guaranteed, you will revert back to the way you were beore. Remember this quote: “Do what you’ve always done, and you will get what you have always gotten.” Fat Loss Factor is designed with liestyle maintenance in mind. To stay healthy, continue to do Fat Loss Factor principles #3, #4, #6, #7, and #8. Pay particular attention to the liestyle un-diet. By now, you should have learned to bring balance to your lie. I you want to have some “deliciously bad-or-you oods,” your body can handle it every once in a while. Don’t make it a habit! Use Fat Loss Factor #2 a ew times a year, just to keep your body in tip-top shape; purge out toxins that are stored in your liver, kidneys and at cells; It will give you an edge on any extra weight that you’d like to get rid o. I you have reached your goal, great job. Go back through principles #3, #4, #6, #7, and #8. I you have not reached your goal, it’s OK. Remember, there is no such thing as ailure, just eedback. Reassess the last 12 weeks; nd your weak points and start rom Principle #1 again. It should be a lot easier this time since you’ve been through the program once already.
Motivation Tips I you need to be motivated here are some ways: Set goals. I’ve provided you with in-depth goal setting sheets. » Get a workout partner. It’s always good to partner with someone who is going through the same struggles. » Find an accountability partner: a riend,coworker, (I don’t recommend spouses just because it might be a sensitive issue—use your best judgement on this one), sister, mother, etc. » Write out a big list o the positives o going through this program. Then write a list o what would happen i you don’t go through this program (look into the uture). Get emotional about it. » Say armations every morning...and always be positive: I choose to make today a good day.... I am motivated to give 100% to my program today.... I am beautiul and I deserve the best in lie... I am strong and condent and can do anything I set my mind to.... I choose to work out today because I will have the body o my dreams...just be creative. » Stare at yoursel naked while you eat junk ood. Now stare at the parts o your body that you hate the most. Burn this image into your mind. Take some photos i you have to. Make a vow to look better and burn the pictures in a “ceremony.” » I your spouse doesn’t support you and still wants to eat junk ood in ront o you, then you need to nd another support system. There are plenty o online communities that can help, or go to riends, amily, church. » I your spouse belittles you and tempts you, then it’s time to re-assess your relationship. It might be one o the reasons you are having a hard time losing weight. (relationship stress is 2nd only to fnancial stress). Go to counseling or have a deep heart-to-heart talk with them. »
Depression/Sel Esteem Issues I you are depressed, here are some realizations and solutions to consider: »
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Avoid anti-depressants. They are never a long-term answer and will make you gain weight. Buy yoursel a light box. A lot o research supports that they work. I use one and
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I swear by them. They are reasonable in price also. Realize that you are loved. I you do not eel loved, then start giving love by helping your neighbors, the poor, etc. Volunteer and get involved with your community. You can make a dierence! Get a pet. Nothing like a cat jumping on your lap ater a hard days work , or a dog greeting you at the door. This will always put a smile on your ace. Practice with armations every morning. Believe it or not, these work. Use only positive words. For example: “I choose to be happy and ull o lie today” instead o “I choose not to be depressed today.” See the dierence? Avoid words like “NOT” or “Don’t” or “Can’t” when doing armations. Actually, rid those words rom your vocabulary altogether. Have aith. Time to have a heart to heart with your creator. Go to church or example. Start giving thanks every single morning while you are in the shower. Be thankul or the little things. It’s a great way to start your day. For example: “I am thankul that I have a roo over my head, I am thankul that my car works, I am thankul that I have good health,” etc. Always ocus on the positive, never the negative. Your brain has created negative pathways (thought patterns) that you always revert to when aced with stress or adversity. You can change these with repetition o positive practices like doing armations and giving thanks. Take a walk and experience nature. Exercise. It creates positive brain patterns.
Belly Fat Tips I hate to be the bearer o bad news, but unortunately it is impossible to spot-reduce specic areas o your body naturally. With that being said, here are some tips that will push you in the right direction: »
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Suck your belly button to your spine exercise. This was covered earlier and will strengthen your transverse abdominis muscle (muscle underneath your 6-pack) helping you to keep your belly rom sticking out. More cardio! Start doing more orms o cardio: hill sprints, long distance, and
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interval training. Do 10-day cleanses quarterly (covered in principle 2). Strengthen and tone your core: either join a class or buy a DVD o yoga, and Pilates. Start a class in boxing, jui-jitsu, kickboxing, cardio kick boxing, Do more ull-body exercises such as squats, cleans, deadlits, snatches and combination lits like eliminators, man-makers, etc. (advanced).
Addressing Hypothyroidism Here are some guidelines or addressing hypothyroidism: » » » »
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Your hormones are imbalanced and this is a major cause o weight gain. Follow the liestyle-undiet. Cleanse quarterly (Principle #2). Drink a lot o Chamomille Tea. Stay away o Xenoestrogenic substances ound in plastics, cleaning supplies, tap water, air pollution, soy, beer, pesticides, etc. Go to an alternative-care practitioner such as a naturopath to nd out how to balance your hormones naturally. Go to an MD as a last resort because getting on sythetic, man-made hormones is not good to solve a long-term problem. The law o adaptation will always kick in (remember least invasive to most invasive). Get plenty o exercise. Get plenty o rest. Eat organic oods. Do your own research, and don’t be a victim. Check your options or alternative medicine and conventional.
Binge Eating, Emotional Food Cravings, And Portion Control This is a tough problem that EVERYONE deals with. So how in the world do we overcome it? Here are some guidelines to ollow: » »
Go back and read the mindset principle (#8) again. EFT (Emotional Freedom Technique): there has been a lot o success using this
technique to control ood cravings. Google it or more inormation. » Make sure you drink at least ten 8-ounce glasses o water per day. » For portion control, put your ood on a small plate and don’t go back or seconds. » A portion is the size o the palm o your hand or each ood group... NO MORE » Sit in ront o the mirror naked and eat your avorite attening ood. Stare at the parts you hate most about your body and think you are just adding to that at. » I you really want to eat a attening ood, practice the two-bite principle: Take two large bites and give the rest away. Or just eat a small portion to get the taste o it. » Do a 10-day cleanse quarterly (possibly the best thing to break emotional eating habits and change your diet). O course, you can all back into old patterns, so that is why I suggest quarterly , just in case. » Eat 10 to15 raw almonds, and drink a glass o water beore your meals (these will expand in your stomach and ll you up aster). » Eat a raw ruit or vegetable/salad (no cheese or heavy dressing) beore you eat your meal. The ber will expand in your stomach and ll you up. » I you are sad, worried, etc., and you start to get an emotional ood craving, do armations while you look at yoursel in the mirror. That ends the program. Great job making it through! We will be introducing a maintenance course in the near uture so stay tuned! I you have any questions, you can email us at support@atlossactor.com and one o our trainers will help you! Remember:
When you are down and depressed, just stay in the boat. Don’t jump ship. Things will get better. I you all o the boat, get back on and keep pushing orward. These are traits o action-takers and people who persevere. You can do it... I have aith in you. You need to have aith and don’t underestimate yoursel. “A journey o a thousand miles begins with a single step.” – Ancient Chinese proverb.
All The Best In Successul Weight Loss,
Dr. Charles
Appendix
Tools For A Fat Loss Factor Kitchen These are the kitchen appliances needed to prepare the Fat Loss Factor meals and snacks. Here are seven tools needed or your kitchen. 1. Blender – A good blender is necessary or making smoothies. I you want to go all out, the best on the market is the Vitamix. This blender has the horsepower o a small lawnmower! Otherwise, get a blender with at least 400 watts so it can crush ice. I you are on the go a lot, then purchase a hand blender. These are ast and work just as well... plus they are easy to clean!! 2. Food Processor – A small one is ne, unless you plan on cooking or the whole amily! 3. Juicer – A great juicer is the Omega 8005. It costs about $250 and can also make sorbet, baby ood, pasta, and nut butters. Most department stores have the Jack LeLanne Juicer or $90. It works OK but is a little harder to clean. 4. George Foreman Grill – Any version is ne. I use the Next Grilleration G5 that has interchangeable plates. It also has wafe plates that actually work really well and it runs around $110. You can make some killer whole grain wafes! A basic Foreman Grill costs about $30. 5. Steamer – Most department stores sell a steamer or $20 that is great or steaming veggies. 6. Rice Cooker – Most department stores will carry a $30 rice cooker. Most rice cookers also steam vegetables. 7. Toaster Oven – Use a convection oven or the Aroma Turbo Oven to heat up your ood. You can use anything but a microwave (no one is really sure i microwaves are sae). I recommend you do your own research and also make sure to read about both sides o the argument. I believe that a microwave is a very unnatural way to cook
