FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
Okthisreportisgoingtoshowyouhowyoucanloseapprox. 1-2lbsaweekwhilstmaintainingmusclemassandeating realnaturalfood.Yourgonnalearnthatsimplethingslike nutrienttiming,portionedmealsspreadthroughouttheday andsomeessentialfatsandarelativelylowamountof cardiovascularexercisecanreallychangeyourbodyin lighteningfasttime. Thisdietandexerciseprogramhastheusualcaveats, 1. Ifyouhaven’tbeenhadarecentcheckupformyourdoctoryou shoulddosobeforeyoustartanyexerciseornutritionprogram thatisdifferenttoyournormalroutine. 2. Resultsdependonconsistencyofeffortandyourstartingbodyfat levels. 3. Everyoneisdifferent,dependinguponyourbodytype,therateof fatlosswillbedifferent.It’simpossibletocreateaformulathat worksforeveryone,butthekeyhereistohaveastartingplan thatisgoingtobe+/-thereorthereabouts.Understandthatno planiseverperfectyouhavetomodifyandadaptalltheway throughforprogressiveresults,thisisafact.
Bodytypes:
Thereare3mainbodytypes: (FIGURE1) 1. Ectomorph 2. Mesomorph 3. Endomorph
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
FIG1
Asyoucanseebythethereimagesyoushouldbeableto figureoutyourbasebodytype. Fromthisyoucansetexpectationsandunderstandthe changeseachbodytypedietwillrequiretogetthedesired effect.
FortheEctomorph thatisbasicallylikeme
Thistypeofbodyischaracterizedbylongandthin muscles/limbsandlowfatstorage;usuallyreferredtoas slim.Ectomorphsarenotpredisposedtostorefatorbuild muscle.
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
FortheMesomorph:
Characterizedbymediumbones,solidtorso,lowfatlevels, wideshoulderswithanarrowwaistusuallyreferredtoas muscular.Mesomorphsarepredisposedtobuildmusclebut notstorefat.(luckybuggers) Finallytheendomorph
Characterizedbyincreasedfatstorage,awidewaistanda largebonestructure,usuallyreferredtoasfat.Endomorphs arepredisposedtostoringfat.(Unlucky) Nowsomepeopleareamixofthesetypesandsomepeople arestereotypicaltitfortatexamples,evenifyouare ectomorphyoucanstillbewelloutofshapeandappear considerablyfat,formyownexampleofthecasestudyIwas around15%fatand20lbovermynormalweight.It’salla relativemeasure. Thefirstthingyouneedtodoistoseewhattypeofbody typeyouareandthengetyourstats. 1. Find Findou out tyo your urs sta tart rting ingw wei eigh ght tbes best tdo doi it tpou pounds ndsa as sth the e weightlossismorestimulatingseeingpoundsbeingshaved offinsteadof0.3kg! 2. Try Tryto toge get tyo you ust star arti ting ngfa fat tper perce centa ntage gec che hecke cked, d,y you oucan can goroundincirclesabouttheaccuracy,Icantellyouthat todaysTaniabodyfathomescalesareprettydamnaccurate to+/-1%. Agoodqualityinnerscansetofscaleswithathletemodewill showbetterresults. Togetanaccuratebodyfattestdothefollowingpriorto everytest: Stay focused
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
Sinceitisbasedonanelectricalcurrentbeingsentthrough thebodyandtheamountofresistanceitincorporatesthe biggestfactorwhichwillskewresultsishydration.You mustbefullyhydrateduponeachweighingand measurement. Sosimplydrink4litersofwaterfor4dayspriortoevery weighing,thiswillmakesureyouarefullyhydratedandgive moreaccurateresults. Checkofyourstartingweightandfat% Nowfortheplan: Howtoworkouttheamountofcaloriesandfoodyouneed toeattolosefatandretainmaximummuscle: HereistheformulaI’llusemyowncasestudyasanexample asit’samediumweightbutstillwith15%fatasagood example: Theseareworkedoutusingmetric(kg) Startingbodyweight(BW)____________eg78kg Bodyfat(BF)___________________________eg15% Fatmass(FM)=BWxBF Example: (78kg x 15/100) =78 x 0.15 = 11.7 kg of fat Whichmeansthattheleanbodymass=78kg–11.7kg= 66.3kg Stay focused
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
Workoutyouownstartingmeasurementsbelow: Starting BW = _____________ date___________
Body Bo dyfa fat tBF BF= = ____ ______ ____ ____ ____ ____ __ Fatmas FatmassF sFM= M= ______ _________ ______ _____ __ LeanMassLM=______________
Howtoworkoutyourdiet Nowyou’veheardthisahundredtimes!Toloseweightyou havetoreducecalories,weknowthat,butwhichcalories? TheyhavetobecarbohydratesNOTfatandNOTprotein,we needtheproteintoaddtothecaloriesandtopreserve musclemass,andthefatisgoingtobecomingfromessential fats,thesefatscannotmakeyoufat,theysupportbody structuresandhormoneproduction.Youhavetoeliminate thebadsaturatedfatshere! Sohereishowtoworkoutyourdietaryrequirements: Proteinneeded=LMx4(leanmassx4) eg66.3kgx4=270grams(Roundedup) Carbohydratesneeded=LMx3.5 (leanmassx3.5)=66.3kgx3.5=232grams fatneeded=LMX1.5 (LeanMassx1.5)=66.3kgx1.5=100grams
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
workingoutthecalories:
Usethissimpleformulatomultiplyeachnutrientbytheno ofcalories proteinx4+carbsx4+fatx9 myowncasestudyexample: (Protein270x4)+(Carbs252x4)+(fat100x9) =1080+1008+900=2900caloriesperday Nowyoumaybesaying2900caloriesthatdoesn’tlooklikea diettome!Butyouneedtorememberthattojustsimply exiti.e.layingawakeonabedsedentaryinthecaseexample abovemybasalmetabolicratewouldstillhavemeburning around1800calories adaysimplylyinginbed! Don’tworryabouthowtoworkthatout,it’scalledthe katch-mcardleformula. Thepointisyouwillbeinanegativecaloriestateaslongas youaddinsomelightexercise,intheformofsimple45min weighttrainingandor30mincardiosessionsinitially. Thiswillmakeyouburnmorecaloriesthanyouaretaking in.
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
2.mealandnutrienttiming
Oksoyouknowwhereyouareatrightnow,youknowyour leanmass,fatmassandbodyfat%.Nowweneedtousethe powerofnutrienttimingandthethermogenic(fatburning effectofmetabolismandthermic(fatburning)foods. Hereiswhatyouneedtounderstand,everybodyactivity causescaloriestoburn.Especiallyeating!ifyoueat6-7 timesadaythatmeansyouareburningmorecalories throughthedigestionprocessvs.thetypical3squaremeals adaynoexercisetypeperson! Theonlythinkyouneedtodonowiseatthermicfoodsand simplyaddsomemoderateexerciseinconsistentlyfora minimumof2months! Examplenutritionplan:
10grmsL-Glutamine1gmvitc Time Protein Carbs 7a m 45 grms slow 40grams release rolledoats protein 1banana powder Meal2 Time 10:30
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P r o tein 150 grms chicken/turkey breast/tuna
Fats 1teaspoon essentialfats
Carbs Fats 45grms 1teaspoon brownrice/ essentialfats 150grms sweetpotato
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Meal3 Time 12pm
Meal4 Time 2:30pm
Meal5 Time 5pm
P r o tein 150 grms chicken/turkey breast/tuna
Carbs Fats 45grms 1teaspoon brownrice/ essentialfats 150grms sweetpotato mixedsalad
P r o tein 150 grms chicken/turkey breast/tuna/ beef
Carbs Fats 45grms 1teaspoon brownrice/ essentialfats 150grms sweetpotato mixedsalad
P r o tein 150 grms chicken/turkey breast/tuna
Carbs Fats 45grms 1teaspoon brownrice/ essentialfats 150grms sweetpotato mixedsalad
6pm TRAINweights45mins+cardio30mins (noteifyouarenotweighttrainingcardiowilldohere, weightshavebeenputinhereincaseyoualreadytrain) Postworkoutmeal 10gramsofL-glutamine,30mgZMA1gmVitC 70gramswheyproteinisolate+50gramsofmaltodextrin
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
Meal6 Time 8:30pm
Meal7 Time 10:30pm
P r o tein 200 grms chicken/turkey breast/tuna/ salmon
Protein 45 grms slow release protein powder
Carbs NOcomp carbsonly saladsand mixedveg
Carbs none
Fats 1teaspoon essentialfats noneedif eating salmon
Fats 1 teaspoon peanut/hazel/almond butter
Beforebed: 30mgZMA2gmsvitC ThisisthedietIfollowedat78kgasa15%bodyfat ectomorph.Itrainedweights4daysaweekwhereallocated inthedailyplanabove,thisaddstomycaloriedeficit* Notesonthefood: 1. 2. 3. 4. 5. 6. 7. 8.
Allweightsareuncookedrawandunprepared Onlyuseseasonings/spicestoflavorfood Drink4-5litresofwaterthroughouttheday Thisdietispurelyforfatlossnotincorporatingphysique changingaspectsofweighttraining Thisisonlyaguide,usethecalculationsabovetoadjusttoyour ownbodytypeandstartingweight. L-glutamineisneededtoreducecortisol,aidfatlossand preservemuscle,it’sacheapsupplementthathasabigeffect. Youwillneedagoodqualityproteinpowdertoreducethe demandandcostofrawfoods. TheViatminChelpsasanantioxidanttoreducefreeradicals andreducedcortisol*
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
Asmentionedaboveectomorphicpeoplewillnaturally loseweightquickerandcanachieve1-2lbsfatlossper week,over10weeksthatcanbe20lbs! Endomorphicpeopleareattheoppositeendofthe spectrumtheywilltakelongertoloseweight,,todoit safelyandtomakesureonlyfatisbeinglostandnot waterandormuscleyoumayhavetoextendthedietout toasmuchas20weeksdependingifyouareover15-20% bodyfat. The3mostimportantfoodstogetprogressiveresults
I’veeludedtothesethroughoutthereporttogetitintoyour head,buthereisthesectiononthis. Understandthisandyouwillunderstandwhythesefoods areimportant,thisisthecruxofthewholethingandwhy manypeoplefailoneverydietandeveryeffort. Bychangingyourroutineandincreasingexerciseespecially fromasedentarylifestyletwothingshappen; One–youinduce‘stress’ontoyourwholesystem Two–yournutrientneedsincrease. Thesearefacts.
Sotheproblemthatarisesisexerciseinducedstresswill elevatecortisolthestresshormone–thiscausescatabolism andfataccumulation. Addtothisnutritioninducedstress(mostpeoplearedoing thiseverydaywithoutrealizing)andthenyouhaveadouble whamyeffect.Theresultcanbetheexactopposite,nofat lossandnoprogression. Stay focused
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
It’simportantyouunderstandthisasthisisthe problemwithrapidcalorielessdietsbasedonnothing butsoup,waterandsocalled‘loworfatfreediets’ Inordertocombatthisyouhavetohavethenutrition tosupportthestress Tocureproblem1eatingregularplannedmeals throughoutthedayprovidesthecalories,nutrientsand vitaminstoreduceexerciseinducedstress. Tocureproblem2addinginkeyessentialfoodand supplementsagaincuresorreducesthisproblem.The 3essentialthingsthatareneededare: 1. Wheyprotein –fastdigestingproteinpowdergets tostartrepairingthebodymuchquickerthansolid foodanditmakesupthedailyrequirementsneeded withoutexcessivecalories. 2. L-glutamine –anaminoacidwhichhasapowerful effectofreducingtheeffectsofcortisolandreduces acatabolic(negativeenvironment)allowingthe bodytobeinamoreharmoniousplace.Italso preservesmusclemasstosomeextent. 3. Essentialfats .Ican’tstressenoughhowimportant theseare.Withouttheomega3,6etcyourbody againhasahigherinflammatoryresponsetothe stressdiscussedabove.Thesefatspromote structuralhealing,hormones,andaidinfat metabolism,theymakeyouleaner.Youhaveto investinthese3thingstogetthistowork.
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FAT2FITNESSMODELCASESTUDY–Howtol FAT2FITNESSMODE LCASESTUDY–Howtolose20lsoffatinju ose20lsoffatinjust8weeks st8weeks
Nowrememberthepowerisinthe THERMICeffectof eating6-7mealsaday,combinedwithessentialfatty acidswhichstimulatemetabolismandspeedeverything upinsideus,justthinkofitasthehighgradesuper unleadedfuelthatimprovesperformanceinourcars,it’s exactlythesame,andwithlightcardioof30-45mins overanextendedperiodoftime,(minimumof8-10 weeks.) Youmusthaveessentialfatsasthefatsinthediet, everytimetheyareinjestedtheyareutilizedstraight awayforbodilyfunctions,structuralrepairand metabolism
Bearinmindtheextrafatcaloriesareinsidethemeats evenleanchickenbreaststillhasatinyamountoffat grams.
Toabetterbody, TheoHanden Formoredetailedandspecificdietandnutrition,buildingmuscle,and optimumhealthsubscribetohandenfitness.com optimumhealthsubscribeto handenfitness.com
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