how to lose healthy weight, how to lose weight rapidly

How to lose healthy weight,

How to lose weight rapidly

Dr. Paul Ciurysek, M.D.

How to lose healthy weight / How to lose weight rapidly

Before reading this book, download the accompanying manual “The Fat Loss Blueprint” by clicking:

Fat Loss Blueprint


LEGAL NOTICE

This book is © All Rights Reserved. You may not sell this book. While reasonable attempts have been made to ensure the accuracy of the information provided in this publication, the author does not

assume any responsibility for errors, omissions or contrary interpretation of this information and any damages or costs incurred by that. The author does not warrant or represent at any time that the

contents within are completely accurate due to the rapidly changing nature of the Internet.

This book is not intended for use as a source of legal, business, accounting or financial advice. All readers are advised to seek services of competent professionals in legal, business, accounting, and

finance field. While examples of past results may be used occasionally in this work, they are intended to be for purposes of example only.

No representation is made or implied that the reader will do as well from using the techniques. The author does not assume any responsibility or liability whatsoever for what you choose to do with this

information. Use your own judgment. Any perceived slight of specific people or organizations, and any resemblance to characters living, dead or otherwise, real or fictitious, is purely unintentional. In

practical advice books, like anything else in life, there are no guarantees of results. Readers are cautioned to reply on their own judgment about their individual circumstances to act accordingly. You

are encouraged to print this book for easy reading. Use this information at your own risk


Before reading this book, download the accompanying manual “The Fat Loss Blueprint” by clicking:

Fat Loss Blueprint


y goal in writing this book is to provide you, the client, with world-class

information that will help you attain all of the weight-loss goals you are

striving for, as well as how to lose healthy weight. Since health and wellness is

always kept at highest priority, I would like to take this time to advise you on

seeking the care of a licensed medical professional if you intend to participate in

a fitness regimen. The information in this book is not intended to diagnose,

treat, or cure any diseases.

I am excited to bring you all of the revolutionary weight-loss secrets that are changing the way people approach their health and wellness. This book was written for anyone who wants to learn how to lose weight rapidly. My goal is to bring you the most revolutionary and time-tested strategies of weight- loss that have been proven over and over again to bring immediate and long- lasting results. Once you have completed this book, you will be armed with the best weight-loss and fitness strategies that this planet has to offer. You will have the knowledge required to turn yourself, your friends, and your family into healthy and strong individuals. I have purposely condensed the information in this book so that it is an easy to digest read. This makes things more simple to understand, leaving you able to quickly and effectively implement even the most complex fitness tricks of the trade. Take your time and read through this book, do not attempt to change your life overnight, however use the information in this book to change your life and create the body of your dreams. With a little drive and dedication, you will achieve all of your dreams and goals, I am 100%

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confident of this! From this moment on, you will never look back and you will be an inspiration to others!

To your success in health and wellness,



Contents

I. Introduction

II. Insulin & Cortisol

III. Nutrition

IV. Strength Training

V. Cardiovascular Training

VI. Trick Your Metabolism

VII. Final Words..


Introduction

he road to a lean, standout physique is definitely not something that

comes overnight. It is not something that is achieved with a bottle of

magic pills, and it is not achieved with a quick-fix diet scam.

Unfortunately, the fitness industry is polluted with people who are willing to

throw away their morality in order to make a quick buck off of people's

emotions. I decided to create the this weight loss book because I was

tired of watching so many people throw away their

hard earned money on empty promises that were

never delivered. I truly believe that if everyone

would learn the proper information, which is in this

book, about nutrition and exercise, that we can

come close to ending the obesity epidemic that we

currently face in America, and the world.

Ultimately, I want you to feel confident again, I

want you to be proud of your body, and I want you to stop throwing away all of

your money on scams that simply don't work.

There's an overwhelmingly vast number of people I have come across, that truly

and honestly do not know what they should eat and what they should not eat. I

take for granted the know-how that I possess, the understanding of food and

exercise, that for me makes maintaining a healthy weight and lifestyle fairly easy

and effortless. I am going to make you feel the same way. I can tell you that it

has taken me close to fifteen years to develop my skills in the fitness and

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I truly believe that if everyone would learn the proper information about nutrition and exercise, that we can come close to ending the obesity epidemic


nutrition game, I can also tell you that before I started educating myself, I was

fat, out of shape, and just plain unhealthy. Here is the good news though, the

knowledge that I have accumulated over these years is right here, in this book,

nicely organized and condensed into seventy pages or so, so that the average

person who has little to zero knowledge of this field, can finish and be ready to

teach the next person they see.

So what can you expect from reading "How to lose healthy weight"? You can

expect to come away with complete knowledge and understanding of how to use

healthy carbohydrates, proteins, and fats in your daily nutritional regimen in a

way that will turn your body into a fat-burning machine. You will know how to

eat for whichever goal you may have, whether you want to gain muscle or lose

fat, or get absolutely ripped, you will find the knowledge in here. You will

understand the science behind the food you eat, that is, how come eating certain

foods can make you fat faster than others. You will

know how to create a short but intense workout

regimen that will turn your body into a fat-burning

machine, twenty-four hours per day, seven days a

week. You will know which exercises produce

absolutely amazing results in no time as well. Basically put, this book will teach

you how to easily and quickly implement only the best of the best so that you

can focus on living the best life you can, and not being consumed by dieting and

suffering. Even if you have never set foot inside a gym or fitness center, I can

guarantee you that after reading this book, you will know more about achieving

Turn your body into a fat-burning machine, twenty-four hours per day, seven days a week.


success than even the most seasoned gym veteran.

Your very first hurdle will be when you experience what is known in fitness

circles as the “lag phase”. This lag phase refers to the first 2-3weeks of a new

fitness program, and it is when you don’t experience any results. This is the

point at which most people get upset and quit, assuming

they just can’t get the results that they want. Staying strong

and making it through this lag phase is the key to meeting

your goals. You will notice one day, all of a sudden, that you

start to see changes in your body, and once you have started

to see some changes, they will continue to get better and

better. This is a great feeling, and it will be all the motivation you will need to

work hard through the rest of the program. So no matter what, have confidence

that you will soon see the results, and you will soon be reaping the benefits of

your hard work and dedication.

Staying strong and making it through this lag phase is the key to meeting your goals.


Insulin and Cortisol

here are two very important hormones that are the cornerstone of

our discussion on weight-loss. These hormones are cortisol and insulin.

Now I’m sure most of you have heard about these two hormones,

these days they are getting quite a bit of press, especially in the supplement and

weight-loss industry. A lot of the talk behind both of these is aimed at selling

you some radical weight-loss diet or pill, that will control cortisol, or suppress

insulin. Diets such as the Atkins, South Beach, and any other that involves the

same concept of cutting out carbs is aimed at preventing insulin secretion by the

pancreas. One of my main reasons for embarking on weight-loss education as a

career is because I am sick and tired of watching immoral people make millions

of dollars selling gimmick after gimmick using these principles, while I am going

to arm you with the basic knowledge of how to naturally control these hormones

with nutrition and exercise. They are so simple to manage, and if done safely,

are lifelong lessons that will keep your weight controlled very easily. Think about

it, yes you probably lost some weight on the Atkins diet, but do you honestly,

deep down, think that it’s smart to eat a diet of bacon and other fatty animal

meats? You know its not, and until you can admit that life doesn’t work that

way, you will have trouble with weight.

I will now tell you something about me personally. When I was in high school I

decided I was finally going to lose my excess weight, and I had no clue what I

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was doing, so I’d starve myself all day long, then come home and eat basically a

whole box of raisin bran cereal, then get sick because I overate. How ridiculous

does that sound? But I didn’t know any better, I figured if I ate once a day a

was bound to lose weight, WRONG, it wasn’t until I learned the proper, and

only way to really lose and manage my weight that I saw results. And you know

what, I don’t really have to try hard today to stay lean, I do watch my diet most

of the time, but if I want something bad, I will usually eat it. The reason I can

do this is because I apply the right principles 90% of the time, and I’ll teach you

that you don’t have to be perfect all the time, just most of the time. Life is too

short to suffer, and with these principles that you’ll learn in “Small Habits, Big

Results”, you will see that it is so easy to lose weight and keep it off when you

truly “get it”.

Let’s talk about cortisol.

ortisol is a hormone produced by the adrenal glands that is secreted in

response to stress in the body. Whether psychological stress, emotional

stress, physical stress, it doesn’t matter, the end result is basically the same

when cortisol is secreted, and for our purpose of weight-management, this is the

storage and accumulation of fatty tissue. A few words about cortisol, it is not

completely detrimental to us. In fact, cortisol is very important for many bodily

functions, namely: proper glucose metabolism, regulation of blood pressure,

proper release of insulin, immune function, and inflammatory responses.

Since cortisol is a stress hormone, it is secreted in response to a “fight or flight”

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response when the body detects stress, and is gives us the following:

‐ a quick burst of energy for survival reasons ‐ heightened memory function ‐ bursts of increased immunity ‐ decreased sensation to pain ‐ maintenance of body homeostasis.

Now if the body doesn’t get back to a relaxed state, then cortisol remains

elevated, as is present when we are in a state of stress. For our purposes, what

I want to link this “stress” to is the state of starvation. When our bodies are in a

state of starvation, as it is when we don’t follow the frequent meal theory that I

am teaching you, the adrenal glands secrete cortisol, and what happens when

cortisol is elevated for more than just a few minutes is the following:

‐ Impaired cognitive performance (slowed brain power) ‐ Suppressed thyroid function (hypothyroidism causes severe weight gain) ‐ Blood sugar imbalance, namely hyperglycemia (a cause of DM2 as well as

the weight gain ass’d w/ DM2) ‐ Decreased bone density (ie. Osteoporosis) ‐ Decrease in muscle tissue ‐ Higher blood pressure ‐ Decreased immunity and inflammatory response in the body, which will

cause poor wound healing, and easier acquiring of colds, flu, etc. ‐ Increased abdominal fat (this fat deposition around the abdomen comes

with many severe health consequences)

*Increased abdominal fat is linked to: heart attacks, stroke, increased LDL, decreased HDL, which itself leads to more health problems.

Note: LDL is bad cholesterol, and HDL is good cholesterol.

The thing you have to realize is that the acquisition of just one adverse health

effect such as some abdominal fat can lead to altered blood sugars, which can

then lead to diabetes, which can then lead to things like loss of sensation in the


feet, which can lead to increased infections of the foot, which is associated with

increased likelihood of amputation. Can you see how one small problem such

as accumulation of fat around the abdomen can lead to so many adverse health

consequences? This is why my goal is to teach you WHY hormone regulation is

essential to your success, because once you understand why hormones cause

obesity, it is easier for you to manage them, and thus prevent the detrimental

effects.

I want to throw in that cortisol has also been shown in laboratory setting to

destroy collagen, which is the protein in our body that is responsible for keeping

the skin elastic and young looking, it has been shown to destroy it 10x faster

than normal levels of cortisol. Thus excessive levels can speed the aging process

drastically.

So when are cortisol levels highest?

1. They are the highest in the morning, upon waking, why?

This is because you have been without food all night long, and as I mentioned

starvation is a trigger for cortisol release. You will learn in the nutrition section

exactly what you can do to keep cortisol levels suppressed, and in turn keep your

abdominal fat to a minimum.

2. They are high after you have been without food for about 4hrs. This is why

I’m asking you to eat every 3hrs or so, because you want to completely prevent

this release from occurring, if you wait 4-5hrs between meals on a regular basis,


you create a hormonal environment that is a breeding ground for fat

accumulation.

We don’t need to worry about normal cortisol secretion in response to normal

stressful events, but it is the chronic secretion of cortisol that we concern

ourselves with. If you are someone who worries constantly, you have elevated

levels of cortisol compared to someone who has a more relaxed demeanor. For

reasons such as this, you want to maximize the control you have over cortisol,

and the best way to do that for our purpose is by eating something every 2-3hrs,

which we will discuss in more detail later in the nutritional component of the

book. You will also learn in a bit how when you workout for too long, your

body releases cortisol. You will be shocked to hear this, but most people who

really know what they’re doing in the fitness world don’t exercise for any more

than an hour at a time, and they realize that working beyond the 45min-1hr

mark is actually counter-productive to their fitness goals. You have to be liking

this so far, I’m telling you to eat more often and I am insisting that you don’t

workout for more than 45 minutes at a time.. so far not too bad! I will tell you

something, I only lift weights for about 15minutes when I do lift weights, and I

have the same muscle mass that I do today that I did when I was 18 and lifting

for three times as long. Our bodies just do not require excessive exercise for

great results, what you need is proper intensity.!


Let’s now take a look at insulin.

nsulin is a hormone that is secreted by the pancreas. In normal

functioning, it’s purpose is to drive the glucose that we eat into our body’s

cells. We all know about a disease called diabetes. In juvenile onset type 1

diabetes, the pancreas does not produce insulin, causing illness because the

body isn’t properly provided with energy.

For our purposes, we need to focus on type 2 diabetes, which is caused most

commonly by obesity, bad nutritional habits, and a lack of exercise. When we

gain some weight, especially abdominal fat, our bodies become insensitive to the

action of insulin, and what happens is that we basically develop an inability to

use glucose. This may not sound too serious, but the development of diabetes is

one of the most detrimental diseases you can develop.

Allow me to explain why:

There are so many adverse health effects associated with diabetes, and they can

include:

1. Visual disturbances such as cataracts, glaucoma, and even blindness can result.

2. Neuropathies, which is tingling and loss of sensation in limbs. What can this lead to? It can cause changes in the skin, ulcers, and poor circulation(which can cause decreased ability to heal, which increases capacity of infections). these can all lead to amputations, which are very common in long-term diabetics.

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3. Skin infections: bacterial infections such as: boils, folliculitis, and carbuncles. As well, fungal infections are more common in diabetics.

4. Hypertension: 2/3 of people with diabetes develop blood pressure. Blood pressure can be controlled with proper diet and exercise, as can type 2 diabetes.

5. Erectile dysfunction: something a lot of men with diabetes or risk factors for diabetes may not know, is that approximately 60% of men with diabetes who are over 50yrs old develop ED. And in men with diabetes who are over 70yrs old, approx 95% will get ED.

Diabetes causes damage to the nerves and vessels, so the risk of ED increases

significantly with diabetes. And the option to use erectile dysfunction drugs isn’t

always an option for men with diabetes.

It is important to know, as I am sure many of you do, that if you have developed

type 2 diabetes due to obesity, terrible nutritional habits, or complete lack of

exercise, that it is reversible with a change in some of your habits. The one

positive aspect of having type 2 diabetes, is that it can be reversible when you

know how to do so. This book will teach you, through proper nutrition and

exercise habits, how to reverse this debilitating disease.

So there you have a short run-down of the two hormones that I know are

responsible for causing not only weight gain, but all of the associated co-

morbidities that come with it. Most of you are reading because

you want to lose weight to look and feel better, but I want to give you more

education in order to give you stronger and deeper reasons for wanting to lose

weight. This will allow you to approach weight loss from a much different angle,

and if you can go through your day thinking to yourself: “How can I control

these hormones?”, then you will find that keeping to a lifestyle that will promote


weight-loss and health will come much easier for you. Instead of focusing on

counting calories and getting exercise, I am going to teach you how to keep

these hormones in check, which as you will notice quickly, will produce incredible

results in no time at all.

What should you know in order to help yourself?

We are going to discuss metabolism. What it is and how it works. As well, I am

going to give you some incredibly easy tricks to implement into your life that will

boost your metabolism here and there, and this will cause cumulative positive

results.

What is the secret to lasting weight loss?

The secret is simple, we need to learn how to control cortisol and insulin in order to prevent fat accumulation. We also need to learn how to make incredibly small strides each day, even each hour, that will result in cumulative weight losses, and will help you keep them off. I am a firm believer and I know from experience and results, that if you can control the accumulation of fat through regulating your hormones, you will have a much easier time losing weight.


Nutrition

can tell you without a doubt in my mind, that the toughest part of

transforming your body and mind through a weight-loss program will be the

nutritional aspect. The hardest part for everyone, beginner or professional fitness

figure, is sticking to a sensible eating plan. It may be a bit difficult at first, but

within a short period of time, even this toughest aspect will be effortless for you.

At first you may feel weak or tired, and think maybe you aren't built for this, I

will tell you right now that yes, you are! And you are not alone in feeling this

way. Our whole lives are built around eating, and it is usually big, filling, calorie

rich foods! Eating in our society is hardly ever about providing our bodies with

nutritious calories, rather it is about getting together with friends,

eating portions that are way too big, and socializing amongst the

meal. I first want you to realize that changing your social life is

absolutely not necessary in order to achieve success. There are

plenty of very “in shape” people in the world who have very active

social lives and who eat out daily! I am going to let you in on the

secrets that we can use in order to make sure that an evening out

doesn't mean ruining your goals and your physique.

First things first, if you do not currently eat breakfast in the morning, you

absolutely must start doing so. Studies have shown for years that people who

eat breakfast are less likely to overeat throughout the day and night, which

translates automatically into dramatic weight loss.

Growing up, we've all heard how breakfast is the most important meal of the

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People who eat breakfast in the morning are less likely to overeat.


day, well I think that this point needs to be stressed to the max! So once more,

breakfast is so important in your quest for obtaining, as well as maintaining a

well balanced physique, that if you do not make it a priority every day, you will

not reach your goals, period! Being a personal trainer for many years, I have

heard every excuse in the book why people cannot fit a meal into their morning,

from a lack of time to just not being hungry upon waking. Well here is an

example of making a small sacrifice in order to ultimately reach a very rewarding

goal. If you find that you don't have enough time, it is as simple as preparing

something the previous night so it’s ready when you are. If appetite is your

concern, there are many ways to get past this, such as breakfast shakes, juices,

or just plain low-fat milk.

Breakfast by no means has to be a huge meal, but it does have to be

something. One more point that I must make before I move on, is why this

meal is so important, is that you want to make sure you are eating or drinking

something that provides your body with healthy and important nutrients, rather

than empty, non-nutritious calories. As a general rule, you want to make sure

that you are consuming at least 20-40g of carbohydrates, as well as 10g or more

of protein. If you want to eat cereal in the morning, look for something that

contains at least 5g of fiber, which keep you full for a longer period of time.

How to lose healthy weight, how to lose weight rapidly.


owadays, you will find that there are numerous healthy cereal

options, and on top of that, there are very healthy cereals that taste

amazing! It is just a matter of walking down your breakfast aisle,

looking at nutrition labels, and making a wise choice. Don't worry, I will point

you in the right direction as far as numbers a little bit later. Next thing we must

discuss is why breakfast is a meal that must not be missed.

To keep things simple yet still give you a scientific explanation, I would like to

give you two very important reasons why you need a meal first thing in the

morning. The first reason that breakfast is so important is that it gets your

metabolism firing right away upon waking. The body’s ability to burn fat is

controlled almost exclusively by your metabolism. This term describes the

body’s ability to use the food we provide for it as energy,

and the faster your metabolism, the faster food is used

and the more you tap into your fat stores. I like to

compare the body’s metabolism to starting a campfire. If

you want to start a campfire, you cannot simply light a

match and expect it to burn, rather you must provide it

with the right starting materials so that it can gather

strength and burn strongly. Comparing this to the body’s

metabolism, in order to get it firing first thing in the

morning, we must feed it quality materials to get the process firing. Simply put,

if we don’t feed our body, our metabolism will slow and the opportunity to burn

fat does not happen. If you decide to skip breakfast, you have in essence

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If you decide to skip breakfast, you have in essence decided to forego a fantastic opportunity to burn fat at a very high rate!


decided to forego a fantastic opportunity to burn fat at a very high rate.

Many people are thinking, “well what if I don’t eat, my body will just be burning

fat as energy since there is nothing in my stomach”. I have heard and dealt with

this situation so many times that I can explain it in my sleep! When you don’t

eat, your body burns zero fat, because the first thing the body will do is deplete

the glycogen stores in the muscles. The reason for this is that the body’s go to

source of energy is carbohydrates, then, it turns to muscle tissue as it’s second

source of energy, especially if you are without food. Many, many people will

disagree with this statement, but this is how the body works, and all of my years

of experience as well as my medical education have proven time and time again

that this is indeed what occurs. As real life proof, ask anybody who has a lean

and muscular physique if they got it by starvation, and I will be willing to bet a

year’s salary that they will all tell you that the only way to get into their condition

is by eating frequently throughout the day. This is the only way to achieve

weight-loss quickly and to maintain it forever! I can also tell you from

experience, that many people you may know do not eat unhealthy, nor do they

overeat, but they don’t eat enough food, maybe only one or two meals per day.

I would be willing to bet that this person is still carrying some fat on their body.

The reason for this is because an infrequent eating schedule causes a slowdown

of the metabolism, which prevents bodyfat from being used as energy, and it

even makes storage of the food you eat a much easier process.


he second reason why breakfast is so important is much simpler to

understand. We have many hormones in our bodies to keep it

regulated and functioning at an optimum level. There is one hormone

in particular that is associated with stress, which we discussed earlier, it is

called cortisol. You may have heard of cortisol before this book, it is receiving

a lot of attention these days as a main reason for obesity, and this is partially

true. Unfortunately, the supplement companies are leading us to believe that if

we want to prevent cortisol from making us fat, we need to buy their grossly

overpriced “miracle” pills.

What if I told you there was a way to lower cortisol levels immediately, how to

do it for free, and told you that this would in turn help you shed bodyfat and

prevent fat from being stored? Well I am going to tell you, the answer to this

question is to EAT FREQUENTLY! Providing the body with food lowers cortisol,

so long as it is healthy, nutritious food. Without going into

the confusing science behind this all, nutrients in your food

increase many hormones that help your body burn fat,

turning you into a fat-burning machine. Since it also

lowers cortisol, it helps you prevent fat from being stored

further! These simple principles and tips are so unbelievably

effective that if you start implementing them immediately,

you have just solved the first piece of the fat loss puzzle, and

are on your way to achieving a physique that you once may

have thought impossible.

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Food increases many hormones that help your body easily burn fat, thus turning you into a fat burning machine!


I would like to point out that of all the clients I have trained over the years,

those who have achieved the most impressive results were those who always ate

a healthy breakfast, every single day, without fail.

n continuing with the idea of eating and your metabolism, the last piece

of the nutrition puzzle is meal frequency and timing. I find that the next

concept is easily understood by most people, however actually following it is

quite a chore at first. What we are talking about is eating four to six

small, nutritious meals per day. Now at first, this may seem like a very large

amount of food, but let us take a closer look.

It is not just a suggestion, rather it is an

absolute essential way of living that you

must adopt in order to maximize your fat

loss potential. Those who achieve amazing, dramatic results are those who learn

to eat small, frequent meals. The meals I refer to here are more like big snacks,

consisting of 200-500 calories. It is suggested that you have a portion of

protein, a portion of carbohydrate, and a portion of healthy fats with each small

meal. I will further discuss the foods in a bit, allow me first to explain the

reasons behind this type of eating pattern.

Just as I previously explained how breakfast is important in revving up your

metabolism, a few hours after breakfast your metabolism will again start to slow

down, at which point, it is imperative that more fuel is added to that fire. Just as

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Those who achieve amazing, dramatic results are those who learn to eat small, frequent meals.


you would throw a couple small logs into that camp fire to keep the flame

strong, you must do the same with your body, thus sustaining a fat burning

environment. By keeping a constant influx of nutrient-rich foods throughout the

day, you are also keeping your metabolism firing on all cylinders throughout the

day, which means the following:

More fat burned throughout the day, more consistent energy throughout the day, and more fat-burning muscle being synthesized all day long!

Another reason why we eat numerous small meals throughout the day is to

make sure our bodies can more easily digest the food we eat. Allow me to

explain this concept. Going back to our camp fire, imagine for a moment that

instead of throwing a couple logs into the fire, you throw five large logs into that

fire. This wood gets burnt out rather quickly, and when the fire dies down, you

are left with chunks of log that cannot be broken down, we can think of our

food in the exact same way. If you were to eat, for example, only two very large

meals during the day, your stomach cannot easily break down this food.

What we are left with is undigested food matter, which is not only

poorly digested, but it slows down the metabolism. Keep this in mind the

next time you are tempted to eat too much food in one sitting!

When we eat large amounts of food at once, our body releases a hormone called

insulin. Insulin is an anabolic hormone, meaning that it “builds” tissue in the

body. The tissue that is builds most easily is fatty tissue. The best way to keep

insulin levels normal is by consuming smaller meals, because smaller meals don’t

have a dramatic effect on insulin release. This also keeps your energy levels

sustained for longer without the “crash” that is experienced after eating a large


meal.

he last trick I would like to discuss with you is something to use

around bedtime. Now a benefit of eating smaller, more frequent meals,

is that our body is burning fuel so efficiently that we can actually eat

around bedtime. This will not be as easily stored

as fat, but will instead keep your metabolism

firing strong. If losing maximum bodyfat is your

goal, and I know it is, then a good idea is to

keep your last meal of the day higher in protein

and cruciferous vegetables. Thus an ideal meal

would be a salad and a piece of chicken, fish, or steak. Keeping that last meal

relatively low in carbohydrates is a trick that will help you achieve maximum

levels of weight-loss.

The reason we keep carbohydrates low around bedtime is a hormonal reason,

and this is because while we sleep, our body releases “growth hormone”.

Growth Hormone is responsible for muscle growth,

and is a very strong fat-burning hormone, thus

keeping it at maximum levels naturally will help us

with weight-loss. Growth hormone is secreted while

we sleep, but it is inhibited by the presence of

glucose, which is another term for carbohydrates.

So, by keeping carbohydrates lower around bedtime,

you will maximize your growth hormone levels, and thus maximize your fat-

T If losing maximum levels of bodyfat is your goal, and I know it is, then a good idea is to keep your last meal of the day higher in proteins and cruciferous vegetables.

By keeping your carbohydrates lower around bedtime, you will maximize your growth hormone levels, and thus maximize your fat-burning potential while you sleep.


burning potential while you sleep.

Lastly, let us decipher between simple carbohydrates and complex

carbohydrates. Simple carbohydrates are found in foods such as candy, white

flour, sugar, and snack foods. These types of carbohydrates are broken down by

your body very quickly, and provide a very short burst of energy, such as you

can expect after eating a candy bar. Avoid these most of the time in order to

maximize your energy levels as well as your fat-burning abilities. Complex

carbohydrates on the other hand are harder for your body to break down, thus

providing you with more long-lasting energy. The complex carbohydrates can be

found in foods such as whole grain breads, whole grain pastas, vegetables,

fruits, and oatmeal. Simple carbohydrates cause a spike in the levels of insulin,

which as we know provides an environment for fat deposition. This is why we

know that eating sugar can quickly cause weight-gain.

Make it a habit from now on to look at your food labels,

look at overall carbohydrates in each food you eat. You

can easily calculate this by dividing the total carbohydrate

grams by the grams of sugar. Fats must also be closely

monitored, it is wise to keep your percentage of fat calories below thirty

percent of overall calories. How we can calculate this is as follows:

Avoid anything that has more than ten percent of it’s carbohydrates from simple sugars.


To calculate calories from fat, simply multiply the fat grams by 9(this is how many calories are in each gram of fat). Then for example, if a food contains 100 calories, take this 100 calories and divide it by however may fat calories you have. Thus, 4 grams of fat = 36 calories from fat. So in this instance, you want to avoid this particular food because the fat content is too high for our fat- burning needs.

How to lose healthy weight, how to lose weight rapidly.

ow is the time I would like to give you a list of what I believe to be

the top most popular sources of nutritious carbohydrates and proteins.

Before I list these, please make sure you are careful to follow serving

sizes as they are marked on the food label. We sometimes eat double or

triple the actual serving size, which is detrimental to reaching your goals.

Carbohydrate Sources:

Sugar free yogurt

Stove top oatmeal/low-sugar packs

Fruits

Whole-grain breads

Whole-grain pasta

Vegetables

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Protein Sources:

Boneless, skinless chicken breast

Low fat turkey

Low fat cottage cheese(1% or less)

Egg whites

Fat-free milk

There you have a few of the most popular sources of healthy carbohydrates and

proteins, let me now give you an example of the type of “meal” that we use to

keep our metabolisms firing and our fat-burning in high gear.

Meal Examples:

Meal One

1 piece whole grain toast with sugar free jam

½ cup 1% cottage cheese

Meal Two

1 cup strawberries

1 cup fat-free/sugar-free yogurt

These are the size of meals you should try to eat every three hours or so

throughout the day. These will provide you with sustained energy and maximize

your fat loss!


Strength Training

hen most people decide that it is time to shed their unwanted

bodyfat, there are an overwhelmingly high number of people who go

overboard with cardiovascular exercise, thinking that cardio is the only way to

burn all the fat. Cardiovascular exercise is definitely an important piece of

the puzzle, however, if you want to keep your body burning fat twenty-four

hours per day, seven days per week, then strength training is the key component

in your arsenal.

Weight training/resistance training should be the cornerstone of every weight-

loss plan, and the reason for this is quite simple. When you exercise with

weights, you build muscle, and every pound of muscle you gain will in turn burn

about fifty calories per day, this is on top of your regular metabolism’s fat-

burning ability. And once this muscle is built, it keeps your fat-burning furnace

burning strongly, whether you workout that day or not! This alone is an amazing

and awesome tool to have in your corner. Imagine if you were to put on an

extra five pounds of muscle, which by the way is very easy to do as a beginner,

you would in turn be burning an extra 250 calories per day, every single day

without even trying.

A quick side note for the women reading this book: A lot of females fear getting

“too big” like the female bodybuilders out there, well let me put your mind at

ease, this won’t happen to you unless you are using large amounts of steroids

every day. Women simply do not have the testosterone levels to support

this kind of muscle growth, so please rest easy with this. This means that you

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can workout hard, build some lean, sleek muscle, and get all the benefit from the

extra calories you will burn every single day.

Ladies and gentlemen, if you have not figured this out

yet, I will now tell you; this is the biggest secret that the

fitness industry realizes, that if you have a little bit of

muscle, you have the ability to burn a lot of extra calories

each day, without even doing anything. When you are in

shape with some muscle on your body, you can get away

with a night out with friends eating some of your favorite foods, having some

delicious desserts, and it won’t harm your body!

Embrace this concept right now, and realize how powerful this tip is to you!

You have now been empowered with the trick that the fitness

gurus do not want you to know! Have you ever noticed how

all the weight-loss equipment sold on TV ads is cardio

equipment? Well, there is good reason for this, being that

if they can keep you from building some fat-burning muscle

tissue, they will have you in their control and get you to buy

their items, one after the other, with their “promises” to give

you the body of your dreams. I hope you are excited right

now, because you have just been given the closest thing to a

“magic bullet” for fat-loss that there is out there. Notice I am not saying this is

the only trick, but it is such a wonderfully powerful tool, as is frequent meals,

that if you get on board and start lifting and eating frequently, no matter what

If you have a little bit of muscle, you have the ability to burn a lot of extra calories each day, without even doing anything.

Having some muscle is like having a “fat-loss” insurance policy in case you go a little overboard with a meal.


your goals may be, you will attain them fast!

Now you must be wondering how many long and grueling hours you have to

spend in the gym in order to achieve this physique of your dreams. Well, here is

the answer; about two hours per week! That’s right! Approximately four half

hour sessions per week are sufficient to produce dramatic results and create the

body you’ve always wanted. There is such a huge misrepresentation by the

fitness industry about how much even the top bodybuilders workout every day.

The trick is to workout hard and intensely for a very short period of time, and

then stop. The longer you stay in the gym, the more of that pesky fat-storing

cortisol is secreted into your system, and as you remember, this is the enemy

and we want to control it’s levels. In my experience, the best way to get the

maximum benefits in minimum time is to do three full-body workouts per week,

only doing 1-2 intense exercises per body part. I assure you, this is fool-proof,

time-tested, proven, and absolutely effective! In no time you will have a new

body that is the envy of all your family and friends.


Cardiovascular Exercise

s mentioned in the strength training chapter, cardiovascular exercise

is not the only tool on your journey to maximum fat loss. However, it is

important to implement cardiovascular exercise into your workout routine on a

regular basis in conjunction with your weight training exercises. If fat-burning

and weight-loss are your goal, aim for a cardiovascular workout after each

weight lifting session you perform.

Cardiovascular exercise has many amazing benefits, and the best results come

from the same concept as those in weight training. Short, intense sessions

lasting only 15-20 minutes are ideal for maximum weight-loss.

A few of the benefits of cardiovascular exercise

include:

1. Decreased risk of heart disease 2. Decreased risk of circulatory diseases 3. Improve and control blood pressure 4. Improve your sense of well-being 5. Decreased risk of erectile dysfunction

From many years of trial and error, I have found that the most effective way to

burn tons of fat in very little time is to perform what is known as “interval

training”. Interval training is very simple, all that is needed is short 1 minute

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bursts of intense exercise. For example, you could sprint for 30 seconds to 1

minute, and then follow that with 1 minute of walking. Simply repeating this

cycle until you have met your fifteen to twenty minutes of exercise time. This

technique can be used with any type of exercise you choose. Simply use your

imagination and implement this technique for maximum results in minimum time.

I do recommend that you mix things up frequently by doing different exercises.

Not only does this prevent boredom, but it keeps your body guessing and in turn

creates even more dramatic fat-loss results!


Tricking Your Metabolism

This section will recap all of the tips and tricks mentioned thus far, as well as add a few extra that will help you trick your metabolism into burning more calories all day long!

When thinking nutrition, keep a checklist of the

following tricks:

‐ Eat breakfast daily.

‐ Eat small, nutritious meals every 3hrs.

‐ Limit your carbohydrates in your last meal of the day for maximum fat-loss.

‐ Drink up to 1 gallon of ice-cold water daily (cold water burns more calories than does room temperature water).

‐ Limit your simple carbohydrates to 10% of your total carbohydrate intake.

‐ Limit fats to 30% of the daily caloric intake.

‐ Limit alcohol consumption


A quick note on alcohol: drinking alcohol in excess is bad for weight-loss for two reasons, and they are as follows:

1. Alcohol has 7 calories per gram, which means it adds up quickly.

2. Alcohol causes fat accumulation and prevents fat breakdown by stimulating a hormone that accelerates the storage of fat, and it stimulates a hormone that prevents the use of fats as fuel.

When thinking of weight training, keep a checklist of the following tricks:

‐ Do three full-body workouts per week.

‐ Always warm-up before training with weights.

‐ 1-2 intense sets per bodypart is all that is needed for success.

‐ Keep your repetition range between 8-12, which is ideal for weight-loss.

When thinking about your cardiovascular exercise, keep a checklist of the following tricks:

‐ For most sessions, perform 15-20 minutes of interval training.

‐ Do cardio after each weight workout.

‐ Do not over-do your cardio, keep it short and intense.


Here are a few more general tips that will help you on your journey:

- Aim for 6-8hrs of sleep each night. Sufficient sleep accelerates body’s ability to burn fat.

‐ Set goals for yourself. Goals for the week, month, and even for the year.

‐ Learn to enjoy the lifestyle. At first it will be a bit different for you, but

this lifestyle is very easy to live, and the benefits you will get will be well worth it.


Final Words

s we reach the end of the book, it is important to realize that anything in

this life worth having does not come easy, and this is especially true if you

want to achieve a fantastic physique. At the same time, let me point out to you

that achieving your new body is not so much difficult as it is a test of your will

and determination, as well as your ability to persevere. Following the advice

in this book will teach you how to lose healthy weight.

Success will not come overnight, but it will come. Keep a positive attitude and

make a pledge to yourself to never give up, that you will stick with it until you

reach your goals and beyond.

To your success in health and wellness,


If you still haven’t gotten your free “Fat Loss Blueprint”, grab it completely FREE by clicking:

Fat Loss Blueprint

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