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Disclaimer All rights reserved. No part of this book may be reproduced or transmitted in any manner whatsoever without written permission, except in the case of brief quotations used in articles and reviews. This book is intended as a reference material, not as a medical manual to replace the advice of your physician or to substitute for any treatment prescribed by your physician. If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it. If you are taking prescription medication, you should never change your diet (for better or worse) without consulting your physician, as any dietary change may affect the metabolism of that prescription drug. This book and the author’s opinions are solely for informational and educational purposes. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.
Tabel Of Contents
Principle #1 - Prepare For Success
Principle #2 – Out With The Old, In With The New
Part 1 - Natural Food Diet (2 weeks) Part 2 - Master Cleanse (3 to 10 days)
Herbal Laxative Tea Saltwater Flush Ingredients For The “Lemonade” Master Cleanse Summary Cleansing Side Effects
14 14 15 15 16
Principle #2 Success Tips
Principle #3 – Lifestyle-Un-Diet
Liver Cleaning Foods
DIET - A Four-Letter Word
Simple Carbohydrates Complex Carbohydrates Glycemic Index
23 23 24
Fiber 40 For Life
Functions And Benefits Of Insoluble Fiber Benefits Of Insoluble Fiber Food Sources Of Insoluble Fiber
24 25 25
Beans. Cheese. Fish Oil 9. Almonds. Green Vegetables 4. Store-Bought Juice. Kefir. Turkey 5. Pastries 2. Fruit Drinks 35 36 36 36 4 . Buffalo. Basmati. Lean Beef.Functions Of Soluble Fiber Benefits Of Soluble Fiber Food Sources Of Soluble Fiber 25 25 26 Proteins27 Good Protein Sources Bad Protein Sources 27 27 The Skinny On Fats Fats To Use Fats To Reduce And Avoid 27 28 28 Fat Loss Factor’s 15 Foods For Maximum Weight Loss 1. Coconut Oil. Vegetable Juices 11. Wild Caught Salmon 15. Yogurt 28 29 30 30 31 31 31 32 32 33 33 33 34 34 34 35 Fat Loss Factor’s 17 Foods For Guaranteed Weight Gain 1. Brown Rice. Jasmine. Whole Grains 10. Chicken. Colored Fruits. Flax Seed Oil. Doughnuts. Nut Butters 8. Eggs 7. Potato Chips 4. Sprouts 3. Raw Or Lightly Pasteurized Organic Whole Milk. Oatmeal 6. French Fries. Hemp 13. Berries And Vegetables 12. Whey Protein Powder 14. Walnuts 2. Olive Oil.
Oysters 8. Fried Seafood 7. Diet Drinks 12. Candy 17. Vegetable Oil. Fried Fish. Decaffeinated Coffee 6. And Preservatives 48 48 49 49 49 5 . Margarine 36 37 37 37 37 38 38 39 39 39 40 40 Don’t Deprive Yourself Of These Eat These Foods Together To Pack On The Pounds Smoothie It Up The Smoothie Plan Base For The Shake 40 41 41 41 42 Fat Loss Factor’s 5 Axioms Of Success Axiom 1: The Pyramid Principle Axiom #2: Be A Grazer. Colorings. Raw Clams. Not A Gorger Axiom #3: Holiday Principle Axiom #4: Eat Something Raw At Every Meal Axiom #5: Read Your Food Labels!! 43 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.5. White Bread. Ice Cream 15. Bacon. Flavorings. Sugary Breakfast Cereals. Diet Pop. Alcohol 10. Hot Dogs. Soda 11. Sausage 9. Deep Dish Pizza 14. Smoked Meat. Lunch Meat. Pasta 16. Shortening.
Extra B Vitamins: 4. Yerba Mate. Greens Powder 5. Probiotics 6. Glutamine 10. Too Painful 60 60 60 61 6 .Rebuild Your Body & Melt Fat All Day Long 60 Six Work Out Excuses 1. Oolong Tea 55 55 55 56 56 57 57 57 58 58 58 59 Principle #6 . Cayenne Pepper Pills 9.Sugar Substitutes MSG (Monosodium Glutamate) Added Salt 50 50 50 What You Don’t Want To See On A Food Label “Is It Man-Made Rule” 51 51 Let’s Put This All Together For You In A Nice Tidy Package 51 Principle #4 – Wash Away Fat With Water Benefits of Drinking Water Water Success Tips 52 54 54 Principle #5 – Good Healthy Supplementation Top 10 Supplements for Healthy Weight Loss 1. A Good Whole Food Multi-Vitamin/Mineral 2. Green Tea. Omega-3 Fish Oil Capsules/Liquid 3. Takes Too Much Time 2. Protein Powder 8. Chamomile. Too Boring 3. Fiber Supplement: 7.
Fat Loss Factor’s Five Mindgrowth Keys: 73 73 74 74 Elements Of A Healthy Mindset 75 7 ..4. Too Intimidating 61 62 62 Reasons Why You Should Exercise Lingo: The Language Of Working Out Proper Posture Defined The Law Of Adaptation Best Time To Exercise Exercise: Suck Your Belly Button To Your Spine 62 64 65 65 67 68 Suggested Workouts / Times Changing It Up 69 69 Principle #7 – Sculpt Muscle And Trim Fat! The Dreaded Cardio High Intensity Interval Training Sample Workout #1: 70 70 70 71 Ultimate Fat Blaster Principle #7 Success Tips 72 72 Principle #8 – It’s All A Mind Game.Relax Stress And Weight Gain How To De-Stress. No Commitment 6. Lack Of Motivation 5..
No Life Deep Breathing Routine 78 78 Principle #10 – Rest Management Top 7 Reasons To Get A Good Night’s Sleep 12 Ways To Relax 79 79 80 Principle #11 – Look Your Best To Feel Your Best Top Ten Makeover Tips 81 81 Principle #12 – Turning Your Program Into A Lifestyle Lifestyle Tips Motivation Tips Depression/Self Esteem Issues Belly Fat Tips Addressing Hypothyroidism Binge Eating. Emotional Food Cravings. And Portion Control Tools For A Fat Loss Factor Kitchen Fat Loss Factor Home Gym Equipment 8 84 84 85 85 86 87 87 89 90 Appendix89 .3 Forms Of Exercise That Can De-stress Your Mind 76 Yoga76 Tai-Chi76 Pilates76 Principle #9 – No Breathe.
. you will need the following items: • Seamstress measuring tape 9 .Principle #1 .if you won’t...” – Zig Ziglar T o achieve success in all that you do. If you fail to plan. Here we go! Body Measurements To accurately assess your progress through the Fat Loss Factor program. To take your measurements. These tools will allow you to track your progress and accomplishments. you will record your body measurements at the beginning and as you progress through the program. In presenting this program. beautiful. You need to be aware of both your micro-accomplishments and your major ones. This is important to keep you motivated and consistent on the Fat Loss Factor Program.Prepare For Success “The most practical. Adequate planning lays the foundation for this program. workable philosophy in the world won’t work . I will not waste much time discussing theory and principles. So…take a deep breath and get ready. every Friday). you must plan correctly. You will use a journal and a stat sheet to help you record and monitor your progress throughout the program. Pick a day and record the measurements each week on that same day (for example. I will concentrate on those techniques and methods that are proven to work.. Take these measurements once weekly. then you plan to fail. rather. Your life is about to change.
Buy a binder and binder paper so you can add new sheets as required. your right thigh (middle). • Hold a newspaper showing the date you started. Here are some tips for taking these pictures: • Use the same background. Track the following information: • Meals. • Tan for your after picture. the middle of your right arm (highest point in your bicep without flexing). Measure the following areas each week and record the data in your journal: • Measure • Measure • Measure • Measure • Measure Journal Use a journal to track your progress. Check your journal each day in the morning and evening. chest (underneath arms). planned and actual (weekly / daily) • Plan for the week (weekly) • Body measurements (weekly) • Weight (weekly) • Thoughts (daily) • Goals (weekly) Digital Camera Take before and after pictures of your body. your hips (the widest part). waist (around the smallest part). 10 . • Take the picture from the same distance each time. updating as required.• Journal • Digital camera • Calipers (optional) • Scale Seamstress Measuring Tape A seamstress measuring tape works best.
Inquire at your gym. Most people. If your weight is decreasing. 11 . that is not a good result. however. You should find they are getting looser. Scale Weigh in once a week. They will be more accurate. This can serve as evidence that you are making progress. observe how your clothes are fitting. hope to see the number decrease each time. Throughout this program.• Smile for your after picture. So shake off the old ways of thinking and get ready to learn about and use additional methods to test and measure your progress. upon checking their weight. Calipers Calipers will allow you to measure your percentage of body fat. but you are losing muscle. Have experts take your body fat measurements. Another way to get motivated is to check your clothing periodically. Weight is the least important of the four measurements because weight loss doesn’t necessarily mean fat loss has occurred. it is important to lose fat but not muscle.
you need to cleanse your body of toxins. Sleep better. Sharpen your mind. Improve your overall health and well being. Lose excess weight. 2. Eliminate harmful toxins causing your fat cells to shrink. and chemicals in the environment. have more energy. you will improve the function of your digestive tract. making it more efficient. Increase your endurance. you can remove the toxins. You will feel healthier. Accomplish more.” – Goethe T he techniques presented in this section are designed to reset your metabolism and lower stress on your digestive system. 10. 6. These toxins are now stored in your fat cells. 5. 4. By implementing these techniques. Part 1 . In With The New “Man is what he eats. 8. Strengthen your immune system. Ten benefits you will gain from Principle #2 1.Natural Food Diet (2 weeks) To rid your body of fat permanently. This natural food diet last 2-weeks and will reset your body and prime it to become a fat burning machine. pollution. Break down emotional ties that you have with food. 9. Over the years. and ultimately lose weight.Principle #2 – Out With The Old. If you remove the fat cells. your body has accumulated toxins from processed foods. The components of the diet are as follows: 12 . 3. Gain energy. 7.
walk every day for a minimum of 30 minutes and up to an hour. Walk outside if possible and keep a brisk pace such that you break into a slight sweat. you will change your lifestyle. ice cream. yogurt) • Meat • Bread • Pastries • Sugar or artificial sweeteners • Eggs • Canned fruit or vegetables • Anything with white flour • Grains or rice During these two weeks. 13 . cheese. What separates this program from other programs is you will break your mind and body down. In the process.You may eat these natural foods: • Fruit (organic is preferred) • Vegetables (organic is preferred) • Raw nuts • Raw seeds • Legumes (beans) • Spring water (or reverse-osmosis water with a pinch of sea salt) • Coconut oil (for cooking) • Extra virgin olive oil with lemon juice (for salad dressing) You may not eat: • Dairy (milk. and then build it back up.
If you drink this tea and you are still having trouble with bowel movements. Herbal Laxative Tea To aid in the digestive system flush. and add two level teaspoons of uniodized sea salt (iodized salt will not work properly). • Relieve pressure and irritation in the nerves.Master Cleanse (3 to 10 days) The Master Cleanse takes 3 to 10 days and provides the following benefits: • Dissolve and eliminate toxins and congestion. Here is one that works (but you can use another one) “Smooth Move” by Traditional Medicinals. arteries. before you start the saltwater flush.Part 2 . 3. • Cleanse the kidneys and digestive system. • Eliminate waste and hardened material in the joints and muscles. The breaking up. and blood vessels. purchase herbal laxative tea. 2. easy. and purging of encrusted debris from the small and large intestinal walls is the most important part of the Master Cleanse. • Reduce body fat by two to eight ounces per day. Drink one serving the evening before you start the cleanse. controlled laxative that will cleanse your colon. 14 . Most health food stores and some grocery stores carry them. This will begin the process of thoroughly washing the entire digestive tract. • Purify the glands and cells. You will need to use the bathroom throughout the flush. loosening. • Build a healthy bloodstream. take another herbal laxative first thing in the morning. Saltwater Flush The saltwater flush is a cheap. 1. Drink the entire quart preparation within 10 to 20 minutes. Do this as soon as you get up in the morning every day of the Master Cleanse. Prepare a full quart (4 cups) of medium-to-hot water. You should have two to three bowel movements a day.
After the saltwater flush. 2) Perform the saltwater flush early the next morning. the kidneys cannot absorb the water. take a laxative tea such as smooth move. Red pepper has great thermogenic effects. and remember that you will be saltwater flushing for the first hour of the day. Perform this saltwater flush every day in the morning while you are on the cleanse. or C dark amber maple syrup (preferably grade B). • Add 2 teaspoons of uniodized sea salt to 4 cups of lukewarm water. or get Regular Tea by Yogi Tea.For those readers who are concerned about blood pressure deviation due to salt ingestion. • 8 oz Water (spring or distilled) Master Cleanse Summary 1) The night before you start the Master Cleanse. • Drink all within 20 minutes. the uniodized salt and water have the same specific gravity as the blood. Never use lemon juice from the bottle or frozen juice concentrate. and the blood cannot absorb the salt. Do not use maple-flavored syrup. B. Hence. therefore. • 1 tablespoon genuine grade organic A. there is no salt retention. Buy the flakes or powder in the spice isle of the grocery store. • 1/10-teaspoon cayenne pepper (red pepper) natural or organic. It can be found at Kroger or Whole Foods. During waking hours. If you can tolerate it. This saltwater flush may be performed as often as needed for proper washing of the entire digestive tract. Ingredients For The “Lemonade” (Drink six to eight times a day ) • Juice of ½ lemon or lime (preferably fresh squeezed and organic). keep adding more. drink six to eight ounces of lemonade daily along with six to twelve cups of room temperature water for a continuous purging of impurities from the digestive tract. begin taking the lemonade drink. 15 .
nausea. Use restraint. store-bought meat is very hard on your body and is linked to many health problems. It means you are purging toxins from your body. or white tongue. acne. because eating slows down the cleansing process. you may experience detoxification symptoms such as headaches. • Cucumber • Watermelon • Oranges • Grapefruit • Celery • Tomatoes • Seedless grapes • Any type of fresh fruit or vegetable juice 6) You can also drink organic herbal teas throughout the day Cleansing Side Effects During the cleanse. 5) If you must eat. You can get plenty of protein without meat. low energy.• So this flush in the morning every day of the cleanse. 16 . You are getting better! Use peppermint oil or drink mint tea to combat detoxification symptoms. bad odor. Principle #2 Success Tips 1) Performing the Master Cleanse will be painful mentally because we are emotionally linked to food and we have been trained all our lives to eat meat and carbohydrates at every meal. the following foods contain lots of water and will be OK. Eating non-organic. however. 3) Drink Lemonade 6 to 8 times a day • Squeeze ½ lemon into 1 cup of spring water • Add 1-2 tablespoons grade B pure maple syrup • Add a pinch of cayenne pepper powder 4) Repeat Master Cleanse daily for up to 10 days. This is actually good news. bad breath. I personally recommend three days on the cleanse then take three days off and three more days on the cleanse.
try again later. That’s OK. Eat as much of these foods as you want!! If you are hungry. don’t give up. 17 . Pick up where you left off and keep going! 4) If you cheat on the cleanse. »»Remember: BABY STEPS! 6) Stay strong and remember that you will eventually have your favorite foods again. You do have the will power to wait two to three weeks. detoxify your body. You will lose fat naturally. This program is designed to lose large amounts of weight in small steps. 5) There is no such thing as failure. and prepare yourself for the next phases of Fat Loss Factor. just feedback. Accept it. then eat! 3) If you happen to cheat on the natural foods diet.2) Your goal during this phase is to gorge your body with whole food nutrients so it can rebuild and repair itself. Don’t be afraid to fail. move on and persevere.
If the liver filter is damaged.. preservatives. the process leads to excessive weight gain. Now. Liver Function The liver is like a complicated filter.Principle #3 – Lifestyle-Un-Diet A giant portion of your belly fat (and body fat for that matter) is due to three things: (1) incorrect diet. slowing your metabolism. In most people. making it almost impossible to lose weight permanently. Guess what they also do? Shuttle excess toxins into fat cells. Its purpose is to breakdown fat and filter out harmful substances via bile. etc. Since this happens over a long period of time. weight gain tends to occur around the belly area and a protuberant abdomen (also know as a pot belly) will develop. If this re-circulated fluid is high in fat and/or toxins. This is a sure sign of a clogged up. red meat. These extra globules then build up 18 . it can’t remove the small fat globules that circulate in the blood stream. These toxins overwhelm your two main detoxification organs…that’s right. Bile is the substance that removes waste from 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. Another sign of an unhealthy liver can be a roll of fat around the upper abdomen. blocked or clogged up with toxins and excess waste. you are ingesting an enormous amount of toxins. dairy products. or thighs. butt. poorly functioning liver. If you find yourself eating a large amount of processed foods. your liver and colon become sluggish. and (3) a clogged up Colon. if the liver does not regulate fat metabolism efficiently. you guessed it: your liver and your colon. slowly functioning liver. hips. The areas close to those 2 organs. this fat is shuttled to the belly.
2. Edward Group) To give your liver a boost. metabolismboosting organ it once was. it is almost impossible to lose this abdominal fat. Until the liver function is improved. you’d gain the weight right back? Clean out your liver properly and it will turn right back into the fat burning. no matter how much “dieting and exercise” you do. Imagine starting a good weight loss program with a healthy liver that’s burning fat for you. Ever wonder why whenever you would diet and stop. and belly. Grapefruit High in both vitamin C and antioxidants. 19 . two natural compounds that aid in liver cleansing.in other organs and in fatty deposits under the skin. A small glass of freshly-squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins. 1. Garlic Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. 24 hours a day. arms. which can lead to cellulite in your butt. thighs. 7 days a week. Garlic also holds high amounts of allicin and selenium. That’s one of the major reasons we get fatter as we age. Even while you’re sleeping! This is what Fat Loss Factor will help you achieve. Liver Cleaning Foods (From Dr. Basically. make sure you include these foods in your daily diet. Try to add at least 2-4 servings a day. you become fat. grapefruit increases the natural cleansing processes of the liver. when your liver is clogged with junk.
and flax-seed are great for the liver. spinach. which is necessary for the liver to cleanse harmful toxins. 4. Leafy Green Vegetables Leafy greens can be eaten raw. it takes some of the burden off the liver. They help the body by providing a lipid base that can suck up harmful toxins. these cleansing foods offer a powerful protective mechanism for the liver. These will increase the creation and flow of bile. 5. Olive Oil Cold-pressed organic oils such as olive. 8. Apples High in pectin. With their distinct ability to neutralize heavy metals. apples hold the chemical constituents needed for the body to cleanse and release toxins from the digestive tract. dandelion greens. makes it easier for the liver to handle the toxic load during the cleansing process. or juiced. Avocados This nutrient-dense super-food helps the body produce glutathione. Try bitter gourd. Green tea is not only delicious. Eating beets and carrots can help stimulate and improve overall liver function. but it’s also a great way to improve your diet. hemp.3. in turn. chemicals and pesticides. 6. This. Green Tea This liver-loving beverage is chock-full of plant antioxidants known as catechins. mustard greens. cooked. They are extremely high in plant chlorophylls and absorb environmental toxins from the blood stream. Beets and Carrots Both of these vegetables are high in plant-flavonoids and beta-carotene. when used in moderation. 20 . arugula. and chicory into your diet. a constituent that assists the liver’s overall functions. Recent studies indicate improved liver health when avocados are ingested regularly. 7. In this way.
such as brown rice. do not eat foods with white flour. 21 . liver function. Walnuts are also high in glutathione and omega-3 fatty acids. Walnuts Holding high amount of the amino acid arginine. nutrients known to improve overall fat metabolization. which significantly lowers our risk of cancer. 12. which support normal liver cleansing actions. are rich in B-complex vitamins. Make sure you chew the nuts well (until they are liquefied) before swallowing. Cruciferous Vegetables Eating broccoli and cauliflower will increase the glucosinolate in your system. If possible.9. and liver decongestion. Whole Grains Grains. Lemons & Limes These citrus fruits contain very high amounts of vitamin C. which aids the body in synthesizing toxic material into a substance that can be absorbed by water. 11. 10. try eating whole-wheat alternatives. Drinking freshly squeezed lemon or lime juice in the morning helps stimulate the liver. instead. adding to enzyme production in the liver. These natural enzymes help flush carcinogens and other toxins from the body. walnuts aid the liver in detoxifying ammonia.
” it becomes harder to get back on. cabbage soup. we will be integrating those in our meals. anywhere you can. your body goes into starvation mode. we will focus on eating foods with high thermic effects (to boost metabolism). kale and Brussels sprouts. 22 . Your metabolism slows to a snail’s pace because it anticipates a period of famine. Here’s why: When you drastically cut calories.” spell…”DIE. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. and it is trying to conserve. Each time you “fall off the diet band wagon. Group for that exhaustive list. In this section. coleslaw.A Four-Letter Word The first three letters of “DIET. Other liver cleanse foods not listed above are artichoke. and sauerkraut.” That is what happens to your metabolism as you yo-yo on and off the many popular diet plans. Turmeric helps boost liver detoxification by assisting enzymes that actively flush out known dietary carcinogens. To compound this problem. Special Thanks to Dr. and you should also be working those into your diet. Cabbage Much like broccoli and cauliflower. eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes. These food groups are proteins and fibers containing complex carbohydrates. Now. This natural response makes it difficult to lose the fat you desire. asparagus. your body then dumps the most energetically expensive tissue muscle! So you end up losing muscle and storing fat. Try eating more kimchi. Turmeric The liver’s favorite spice. the complete opposite of what you need to do to lose weight.13. 14. DIET .
Complex Carbohydrates Also called complex sugars. syrups. Carbohydrates (carbs) are simple and complex sugars that the body uses as energy. brown rice. Simple sugars are typically sweet-tasting (glucose derives from the Greek word for “sweet”) and are rapidly metabolized by the body and converted into energy. beans. Examples are: table sugar. fruit juice. Proteins have the highest thermic effect of all foods. Because the molecular structure of complex carbohydrates is more complicated. we will focus on eating lean meats. your digestive tract has to burn calories to break down the food. fish. They are ideal for energy but not so good for appetite and blood glucose control. so they tend to cause a rapid rise in blood sugar. This means complex carbs raise blood glucose levels more slowly. and oatmeal. and wild game. bread. such as chicken. whole grains. the body cannot metabolize them (convert them) into energy as quickly as simple carbs. Simple carbs (except fructose) are typically high on the glycemic index. which in turn increases your metabolism. fruit. yams. These are many sugars put together. turkey. Complex carbohydrates come in a close second for metabolism boosters. potatoes. Common plant-based starchy foods include breakfast cereals. or foods that are in their natural state. When you eat whole foods. The most common form of polysaccharide complex carb is starch. In this phase of the program.Your digestive tract needs exercise. candy. They also hold water in your tissues. These include fibrous vegetables. etc. They can enter the bloodstream immediately. which is found in plants. Simple Carbohydrates Also called simple sugars. 23 . Simple sugars need almost no digesting. Red meat should be eaten one to two times per week because of its high saturated fat content. and it expends energy just like you do. pasta and rice.
The best way to prevent this disease is by not overloading yourself with sugar.com Fiber 40 For Life This will be one of the most important changes you will add to your lifestyle un-diet: Take 40 grams of fiber per day for LIFE! Fiber is good for clearing your digestive tract of toxins and it also keeps your bowels moving.mendosa. and anything that has refined sugar or high fructose corn syrup. Glycemic Index This is a ranking system that tells how carbohydrates affect your blood sugar levels. potatoes. enriched products. There are 2 types of fiber: insoluble and soluble. The best authority on this is David Mendosa. especially processed. Bad Carbohydrates: White flour. are all great carbs to eat. unnatural sugars like the bad carbs listed above. Word of Caution: Consumption of too many carbs will send your blood sugar hormones through the roof! Too much insulin leads to fat storage and subsequently to type II diabetes. Fruit (limited amount due to high sugar content). the better. Here are the differences: Functions And Benefits Of Insoluble Fiber • Moves bulk through the intestines • Controls and balance the pH (acidity) in the intestines 24 . Go here for more information: http://www.Good Carbohydrates: The more natural. and whole grains. pasta. It measures how much your blood glucose increases two to three hours after eating. such as oats. vegetables (as much as you want).
and other toxic substances from the body • Keeps unwanted pounds off 25 . which means your body won’t get blood sugar spikes • Binds with toxic substances in the bowel and draws it out of your system Benefits Of Soluble Fiber • Lowers your total cholesterol and LDL cholesterol (the “bad” cholesterol). giving the feeling of fullness • Clears heavy metals. parasites. therefore reducing the risk of heart disease • Regulates blood sugar • Expands in your stomach.Benefits Of 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 from producing cancerous substances • Keeps unwanted pounds off Food Sources Of Insoluble Fiber • Vegetables such as green beans and dark green leafy vegetables • Fruit skins and root vegetable skins • Whole-grain products • Wheat oat • Corn bran • Seeds & nuts Functions Of Soluble Fiber • Forms a gelatinous substance when mixed with water • Binds with fatty acids • Prolongs stomach emptying time so sugar is released and absorbed more slowly. heavy chemicals.
One luscious medium fruit yields 4 grams of fiber. 2) Bran .5 grams of fiber in just 3 dried figs. My personal favorite fiber food is hemp protein.Eat the skin to get the high fiber count of 5 grams.These nutritional staples are packed with fiber. One serving of hemp protein contains 14 grams of fiber and 10 grams of protein.Natural flavor with 10.3/4 of a cup of cooked broccoli has 7 grams of fiber.A genuine nutritional superstar.One medium apple a day will fulfill 4 grams of fiber. You can purchase this online or at health food stores. 8) Broccoli . but bran muffins are fun and tasty! 3) Yams .Bran cereal is great. 4) Lentils . 10) Apple . 26 . 9) Pears .1 medium cooked gives you 6. 5) Berries . 6) Potatoes . Perfect for a smoothie. 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 1) Beans . oat bran. 7) Figs .8 grams of fiber.Food Sources Of Soluble Fiber • Oats. packing a powerful dose of 15 grams of high fiber in just one cup.A cup of delicious strawberries will get you about three grams of fiber.
turkey. beef and deer (lean. turkey beef. E. hormone-free. and bone. tuna. and K) • Assists in mineral absorption • Causes fat mobilization • Slows the absorption of carbs (to manage blood sugar levels) • Reduces hunger signals. repair. D. Protein consumption does not change your blood sugar levels. farmraised salmon and tuna. ligaments. and (3) your glands need fat for balanced hormone production. The Skinny On Fats Here is the skinny on fats: (1) your body uses fat for the brain. They are very unhealthy animals due to the way they are raised. and red meats such as buffalo. Good Protein Sources Good protein sources are: Free-Range Organic Chicken. hot dogs. full of growth hormone and antibiotics. store-bought chicken. Fats do the following: • Supplies insulation and protection for the organs • Helps store and transport fat-soluble vitamins (A. making you feel more full 27 . and grow. grass-fed). They are the second most abundant substance next to water and are used by the body to heal. (2) your cells need fat for healthy function. (too many omega 6 fats that we ingest and that turn into saturated fats in our body).Proteins Proteins are basic components needed to build strong muscles. All of these are grain fed. salmon. Bad Protein Sources Bad protein sources are: lunch meat. Animal meat is the best source of protein because it contains the complete line of amino acids as well as Vitamin B-12.
palm oil • Trans-fats: hydrogenated and partially hydrogenated oils Fat Loss Factor’s 15 Foods For Maximum Weight Loss Include three of the below 15 foods in every meal. nut. but you will maximize your good health. almonds. • Extra virgin olive oil (cook with at low heat) • Coconut oil (cook with at high heat) • Butter (cook with at medium heat) Note: Oils from vegetables. and you will not only maximize your fat loss. They become damaged and go rancid when cooked. because they are stable under heat. seed) • Saturated fats: commercially raised animal products. causing destructive effects to the body upon intake. nuts. Each entry includes the following information: 28 . Fats To Reduce And Avoid • Omega-6 fats • Hydrogenated oils • Trans fats • Cooking oils (vegetable. and walnuts. Cook only with olive oil and coconut oil.Fats To Use • Omega-3 fatty acids (found in cold-water fish) • Naturally raised grass and vegetable-fed animals • Flaxseed. and seeds are very unstable and break down into substances that are harmful to the body.
fiber magnesium. Some factors that will influence your digestion are the skin of the nut and how well you chew them. phosphorus. »»Impostors: Smoked nuts. The water will cause the fiber of the nuts to expand in your stomach. Fight cravings by eating 24 almonds for a snack or before a meal.Maximum Weight Loss Foods Legend »»What They Do: This tells you some of the most important benefits for you and your body. sunflower seeds. peanuts. which is crucial to building muscle. In addition. calcium. because 5% to 15% of their calories are not absorbed by the body. »»Friends: Pumpkin seeds. almonds have an adequate amount of magnesium. cereal. You can introduce them into your diet by adding chopped nuts to your oatmeal. In addition to having protein. 1. iron. Almonds. Almonds and walnuts are the kings of nuts. potassium. Walnuts All nuts are high in protein and monounsaturated fat (good fats). »»Friends: This tells you about alternatives to the food. vitamin E. avocados. »»What They Do: Build muscle. »»Nutrition: Fiber. salted nuts. and then drink eight ounces of water to suppress your appetite. the slow release of calories will give you a longer feeling of fullness. »»Nutrition: This tells you the main nutrients that will propel your fat loss to new levels. ice cream. making you feel fuller. 29 . Eating nuts does not result in the high caloric intake that you’d expect. »»Impostors: This tells you which foods you cannot use as replacements. or yogurt.
They protect the body from “diseases of lifestyle. Green Vegetables As you know. heart disease. phytochemicals. iron. hummus. (3) Puree them and add them to marinara sauce. in general. cancer. which have been shown to have the most antioxidants.” such as heart disease. »»What They Do: Neutralize free radicals. »»Nutrition: You name it. just like the song says. help to burn fat. and orange squash due to their high antioxidant content. pinto. diabetes. and obesity. red. (2) Juice fresh vegetables. protein. »»Nutrition: Fiber. Some options for introducing them into your diet: (1) Stir fry with a little fresh garlic and olive oil. »»Friends: Lentils. navy. garbanzo. white. 3. stroke. vegetables are densely packed with important nutrients and are also a critical part of your body-transforming diet. Beans. The best beans are soy. baked beans that are high in sugar. »»Friends: Brightly colored vegetables. just don’t smother them with cheese or fry them. they have it vitamins.2. 30 . bioflavanoids. and Alzheimer’s. bioflavanoids. such as red. which are molecules that cause you to age rapidly and develop disease. folate. or (4) Steam them. regulate digestion. The most nutritious bean is the black bean. kidney. lima. Beans. black. edamame. bean dips. are so balanced with protein and fat that you can replace a meat dish with a bean dish without worrying about the saturated fat. »»What They Do: Build muscle. On a side note. on their burritos. They also provide protection against cancer. and orange peppers. Qdoba and Chipotle both serve black beans. »»Impostors: None. yellow. minerals. high blood pressure. Sprouts Beans are good for your heart. »»Impostors: Refried beans that are high in saturated fats. fiber.
unflavored variety and use other power foods such as berries to enhance the taste. some Kashi brands. Just two eggs contain enough cholesterol to put you over the recommended daily allowance. Be sure that you buy the unsweetened. and (4) Protects you from colon cancer by sweeping cancer-causing agents out of the intestines quickly. (2) Attaches to digestive acids in your stomach to lower cholesterol. All Bran. vitamins B-6 and potassium. Buffalo. iron. Chicken. (3) Protects you from heart disease. improve the immune system. »»Nutrition: Complex carbohydrates and fiber. bacon. the more calories you will burn! »»What They Do: Build muscle. However. »»Friends: High-fiber cereals like Grape Nuts. creatine. It takes more energy for your body to digest the protein in meat than it does to digest carbs and fat. »»Impostors: Cereals with added sugar and high-fructose corn syrup. Turkey Protein is the base of any solid diet plan. It will get you through mornings when you are dragging. 5. B-12. Fiber should be a staple of your diet.4. Fiber One. ham. reduce cholesterol. phosphorus. research is finding that cholesterol levels do not rise as a result of eating 31 . »»Impostors: Sausage. Benefits include: (1) Expands in your stomach to curb your appetite. Oatmeal Oatmeal is your everything-to-everyone food. »»What They Do: Boost energy and sex drive. zinc. Eggs The egg has received a bad rap over the years for its high cholesterol content. »»Friends: None. Have a serving a couple of hours before a workout to feel energized or at night to stop a late-night binge. cured meats. maintain healthy blood sugar levels. Lean Beef. Doctors recommend about 25-35 grams a day because of the health benefits. »»Nutrition: Protein. 6. so the more protein you eat.
Olive Oil. »»Impostors: Sugary. Flax Seed Oil. »»Friend: Cashew butter. squalene. Nut Butters Nut butters made our list because of their versatility. »»Impostors: Vegetable oil. trans-fat filled peanut butters such as Jif or Skippy. canola oil in moderation. fish oil. boost immune system. »»What They Do: Build muscle. margarine. flax seed. Be careful how much you eat. Coconut Oil.dietary cholesterol. and in oatmeal. vitamin A. 8. 32 . which becomes rancid when heated at high temperatures. vitamin B-12. vitamin E. The protein found in eggs has the highest biological value of any other food. »»Friends: Coconut. No more than three tablespoons a day. »»Impostors: Egg Beaters. they rise by eating dietary fat. »»Nutrition: Monounsaturated fat (olive oil). such as lowering cholesterol and having the ability to curb food cravings. and lots more cardio protective nutrients. Fish Oil Olive oil is the key ingredient in Mediterranean diets. curb food cravings. in smoothies. all natural organic peanut butter. so we will not repeat here. »»Friends: None. Nut butters contain the same properties and benefits as the nuts themselves. It is a monounsaturated fat. Crisco. 7. »»Best Friend: Almond butter. burn fat. The egg should be your best friend. vitamin A. Do not cook with olive oil at high temperatures. Use on apples or celery. because it does contain a lot of monounsaturated fat. It is known for its health benefits. Your best cooking alternative is coconut oil. »»Nutrition: Protein. making it is more effective for the body to use in building muscle. chlorophyll. »»What They Do: Lower cholesterol.
9. Jasmine, Basmati, Brown Rice, Whole Grains
When eaten in their natural state and not refined, whole grains and rice are excellent carbohydrate food sources. Food manufacturers throw out the two most nutritious parts of grain, the bran and the germ. The part that is used has the least nutrition, and all of the vitamins, fiber, and minerals are refined away. Stay away from these types of food, Eat whole grains and rice that have not been processed.
»»What They Do: Give the body energy and prevent the body from storing fat. »»Friends: Whole-wheat pretzels, rice, pasta. »»Nutrition: Fiber, protein thiamin, riboflavin, 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 of nutrients that a peach taken from a tree 50 years ago has 10 times the nutrition of a peach today. Juicing gives you a super load of antioxidants, minerals, and phytonutrients to fight off cancer, heart disease, diabetes, etc. It is a great way to get in lots of nutrients in a small amount of time, and sometimes the only way to meet the recommendations of 9 to 13 servings of fresh fruit or vegetables per day.
»»What They Do: Provide a complete network of antioxidants to fight against cancer,
heart disease, and the aging process, and aids in weight loss. »»Nutrition: All of your antioxidants, minerals, phytochemicals. »»Friends: Raw fruit or vegetables. »»Impostors: Adding cheese or salad dressing.
11. Colored Fruits, Berries And Vegetables
These should also be a staple of your diet. The brighter the color of the fruit or vegetable, the more potent the antioxidants they provide. The more raw fruit and vegetables you eat, the healthier you will be. Yams are a great low-glycemic food that are released
slowly into your system and will not spike your blood-sugar levels. Yams and sweet potatoes are chock full of antioxidants. They are also low-calorie and very filling.
They Do: Improve eyesight, improve balance, improve coordination, increase short-term memory, prevent cravings. »»Nutrition: Antioxidants, fiber. »»Friends: Apples, grapefruit. »»Impostors: Jellies that have added sugar.
Hempseed is considered by medical doctors and health professionals to be one of the most nutritious food sources on the planet. Two scoops of hemp protein contain 14 grams of fiber, 11 grams of protein, and 3 grams of fat.
»»What They Do: Build muscle, burn fat, clear digestive system. »»Nutrition: Complete amino acid profile, protein, fiber, iron, calcium, vitamin E,
Omega-3 fatty acids. »»Friends: Flax seed, fish oil, quinoa. »»Impostors: Soy.
13. Whey Protein Powder
Whey protein powder will give you the most protein for the fewest number of calories. It is a very versatile food that should be included in every diet. You can add it to oatmeal, smoothies, cereal, and healthy breads, cookies, and muffins.
»»What They Do: Build muscle and fat. »»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 of wild caught salmon and tuna. These cold-water fish contain Omega-3 fatty acids, instead of saturated fat. Omega-3 fatty acids decrease a hormone called leptin, which is responsible for storing body fat. The lower your leptin
levels, the easier it is to burn fat. Only eat wild caught fish. Fish like Atlantic salmon are bred in pens in the open ocean on farms. Not only are they destroying our oceans, but these fish are fed an unnatural diet, causing them to have very little Omega-3 in their fat. Instead, they have Omega-6 fatty acids, which in large quantities can harm you.
»»What They Do: Build muscle and fat. »»Nutrition: Protein, Omega-3 fatty acids. »»Friends: krill, sardines, wild game meat, free-range beef. »»Impostors: Fried fish, Atlantic salmon, farm-raised fish.
15. Raw Or Lightly Pasteurized Organic Whole Milk, Cheese, Kefir, Yogurt
Dairy barely makes this list, as many people are lactose intolerant and allergic to it. This group of foods should be used sparingly if you are trying to lose weight. In the process of pasteurization, dairy companies use super-heat to kill bacteria and other potentially harmful organisms; however, this process makes the final product devoid of nutrients, for the most part. Another problem is that regular milk contains growth hormone and antibiotic residues that are left over from the farmer’s attempt at getting the cow to produce more milk. I have chosen kefir and yogurt for their probiotic properties. Probiotics are good bacteria, found in the gut, that help with digestion. Consume dairy products that are as lightly pasteurized as possible.
»»What They Do: Build strong bones, fire up weight loss. »»Nutrition: Calcium, protein, vitamins A, D, B-12,
potassium, CLA. »»Friends: Almond milk, hemp milk or rice milk. »»Impostors: Skim milk, frozen yogurt.
Fat Loss Factor’s 17 Foods For Guaranteed Weight Gain
Limit these weight-gain foods to three servings or less per week.
1. Doughnuts, Pastries
These are some of the worst foods you can eat. They are deep-fried, made with refined sugar, and full of saturated fats/trans fats. They have a negative nutritional value and not only make you fat 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 foods. In addition, the latest research shows they are high in acrilimide, a known cancercausing agent. French fries from fast food restaurants have 300 times the acrilimide content allowed by the U.S. Environmental Protection Agency for one glass of water. This means they are highly toxic to your body, as well as fatty, with a medium order of fast-food fries containing more than 500 calories.
4. Store-Bought Juice, Fruit Drinks
Store-bought fruit drinks contain 10% or less real fruit juice and mainly consist of artificial flavoring and sugar (sucrose). If they contain sugar, corn syrup, or high fructose corn syrup, run the opposite way; these will surely rot your teeth!
5. Decaffeinated Coffee
The caffeine in decaffeinated coffee is replaced by formaldehyde. Yep, you read that right: formaldehyde. The stuff they put in dead people. Stay away at all costs.
6. Fried Fish, Fried Seafood
Fish made the list, because the majority of the fish in the ocean now have traces of mercury in them. Shellfish are also scavengers that scour the ground for anything and everything. They are full of toxins. When we eat them, what happens to all the toxins? Your body shuttles the toxins to your fat cells. Remember: If your fat cells are holding onto toxins, the fat becomes extremely difficult to get rid of. Frying adds insult to injury, making these foods full of trans fats and not a great combination for healthy weight loss.
7. Raw Clams, Oysters
Similar to above. Eating them raw also means you are exposing yourself to potentially harmful bacteria.
8. Lunch Meat, Smoked Meat, Hot Dogs, Bacon, Sausage
These are all processed meats and not quality meat. They are a mixture of fillers, sodium, and nitrites used to cure meats and preserve them. A strip of bacon contains 130 calories and 13 grams of fat. That is too much! Nitrites have been shown to be carcinogens. Too much sodium leads to heart disease, and the fillers are synthetic chemicals that are hard on the digestive system.
Alcohol actually suppresses fat burning. When you drink alcohol, your liver has to detoxify it immediately. This takes priority over carbohydrates, fats, and protein. Since fat 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 fat, with seven calories per gram versus nine calories per gram, respectively. When alcohol is in your system, your body will convert more of the foods you eat into fat.
to their intake! 11. increase cravings. The main artificial sweetener used is aspartame. It has over 92 related health effects to it including: • Brain tumors • Birth defects • Diabetes • Emotional disorders • Epilepsy/Seizures Anything with this many life-altering side effects is worth staying away from. and cause cancer. There have been entire books written on the dangers of aspartame. It is also responsible for leeching minerals out of the bones. tooth decay. This adds at least 200 calories a day. and. you can find hundreds of research articles on this subject. or 1. premature aging. Soda Pop is a major contributor to obesity in this country. Diet Pop. lead. Studies show that drinking soda increases the risks of diabetes. Diet pop will cause you to crave 38 . and nutritional deficiencies. of course. osteoporosis. such as chlorine. sending the body into a blood sugar frenzy. Studies show that people who drink sodas do not cut back on the regular foods they eat. The major ingredients in soda are: • Phosphoric Acid: Mixes with the hydrochloric acid of the stomach and interferes with digestion. • Sugar and High Fructose Corn Syrup: Sugar in liquid form is dangerous because so much can be consumed in so little time. Diet Drinks Diet drinks give you all of the drawbacks of drinking pop. fat burning ability plummets. If your search the Internet. When insulin levels spike. caffeine dependency. which are very detrimental to your health. high cholesterol.10. which have been shown to alter brain chemistry. obesity. heart disease. and cadmium.400 calories per week. plus artificial sweeteners. weight gain. • Tap Water: Contains various chemicals. This leads to high blood pressure. trihalomethanes.
Pasta White bread and pasta react in the body like white sugar. just like corn syrup and white sugar. 14. colors. White Bread. you will poison your body and still not lose weight. however. Bread gets a bad rap for putting weight on people. it is far from healthy. Deep Dish Pizza Pizza is one of my favorite indulgences. emulsifiers and stabilizers. In the end. fat. and refined flour dough. and bacon. In addition. such as Ezekiel brand bread or Genesis 39 . pizza is full of sodium. with no nutritional value. pepperoni. It really isn’t the bread. Sprouted grain breads are the best. sugar. White bread is made from white flour. preservatives. fat. which is refined and processed. it is the type of bread. This makes for a high-calorific meal that you might as well just pack straight onto your thighs. Unfortunately. This contains NO NUTRITIONAL VALUE AND EMPTY CALORIES. Whole grain breads are fine. Canadian bacon. 15. All of these make ice cream one of the most fattening foods on the planet. which contains lots of hormones and antibiotics. 12. which is a refined carbohydrate. It also contains artificial flavors. even though it contains no calories. ham.more food. which is a smorgasbord of processed meats: sausage. especially if you order the meat lover’s version. Ice cream is close to the top when it comes to being the most unhealthy food. Ice Cream Ice cream is loaded with calories. and dairy.
and equally great advertising. Cereal is mostly white sugar in a box. or white in color. Just don’t overindulge. but it has vitamins! That is the joke. Margarine These aren’t substances you would actually eat alone. Trans fats will not only cause you to gain massive amounts of weight. anxiety. but they also lead to rapid aging. headaches. Don’t Deprive Yourself Of These If you are stressing because you want to eat something that is listed above. If you buy cereal. mess up your hormone levels. nausea. Take your time and wean yourself at your own pace. followed by arthritis. These tiny steps will make a difference. bleached. 16. Stay away from breads that are enriched.brand bread. Basically. The truth is that the quality of the vitamins listed on the cereal box is poor. Vegetable Oil. look on the ingredients label for whole grain and avoid white flour or highfructose corn syrup. your body goes through withdrawal-type symptoms: irritability. etc. 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. cause joint inflammation. They are used in fried foods and baked goodies and contain trans fats. and sabotage your fat-burning capability for a few hours. any major brand of sweetened cereal is simply vitamin-fortified sugar. 40 . such as Kashi since they tend to be on the healthier side and contain more fiber. Candy is straight sugar and some fat. shakes. and predispose you to heart disease. and other diseases of lifestyle (self induced diseases). Eat more whole grain. and when you deprive yourself for a long period of time. Shortening. This will go right into your bloodstream. Sweets and refined carbohydrates are literally like a drug. Buy brands. cancer. Your body craves them. 17. then go ahead and have it. Sugary Breakfast Cereals. Eat something raw beforehand.
causing your insulin levels to go through the roof. 2) Have a mid-morning snack. Smoothies. can act as meal replacements or snacks and are recommended for a variety of reasons: • They require little time to make. high fat.Eat These Foods Together To Pack On The Pounds Eating a hamburger on a white bun with French fries and a milkshake would be a coronary waiting to happen. Have a mid-afternoon snack. which will satisfy your sweet cravings. and carbohydrates. 3) Eat a healthy lunch with 50% of your plate carbs. They are delicious and nutritious but too much of a good thing is always bad. Research shows that you stay fuller longer when you drink thick shakes rather than thin ones. • They have a great balance of protein. fat. • Their thickness takes up a lot of room in your stomach. and high calories puts your body into a chaotic state. butt. and your fat-burning enzymes go down. 30% protein. Don’t overdo it. causing you to pack that food right onto your thighs. With our hectic schedules. 41 . Your fat-storing enzymes increase. made with a mixture of the Fat Loss Factor 15. Smoothie It Up Drink smoothies or power shakes regularly. and 20% healthy fat. it is hard to find the time to cook whole food meals. • They literally taste like a dessert. This combination of high sugar. Your body will store this as fat if you eat too much! The Smoothie Plan 1) Eat a shake for breakfast. Portion Size: 8-10 ounces. and belly. • You don’t need to be a chef to make a great shake. • They will help you restrict your calories so you don’t overeat.
Do not use all of these at once. kashi vive • Raw oats • Natural fiber that you can buy at stores • Carrot pulp from juicing carrots 4) Add fruit (frozen fruit works well).4) Eat a shake for dinner (most important step). You can combine two at most from each group. • Banana • Avocado • Organic Milk . • Hemp • Whey (usually the best) • Egg • Rice 2) Add something to make it creamy. 1) Add protein. carb and fat content of the shake. Making a great smoothie is about balancing the protein. • Small handful of blue berries • Five strawberries • Mango • Peach • Raspberries • Other 42 . Here are some ideas you can use. If you use more than two.very high in calories • Sour Cream • Almond Butter or Peanut Butter 3) Add thickeners. 5) If you are hungry. eat a small snack after dinner consisting primarily of protein and vegetables or 5% healthy fats. • Cereals such as FiberOne. Base For The Shake The key to a great shake is to make it thick and creamy. be sure to count the calories.Not Recommended .
which are all toxic to the body and contribute to weight gain! Fat Loss Factor’s 5 Axioms Of Success Add one of these Axioms per week to your program. What is food? It is simply energy for the body. then dinner. lunch. when we get up. When should we eat our biggest meal based on energy requirements? Breakfast. Smoothies are a great control food for your diet. if your meal strategy is upside down. If you do choose to use milk.5) Add Healthy Fats. So we are completely upside down! 43 . Axiom 1: The Pyramid Principle Have you ever heard the phrase: “You are what you eat?” Well. and they satisfy a sweet tooth. Smoothies are healthiest without milk. use only organic dairy products because their non-organic counterparts contain growth hormones and antibiotic remnants from the cow. If food = energy. 7) Add six to nine ice cubes and a small amount of water.small handful • Coconut oil • Almonds 6) Add fruit or vegetable powder for extra anti-oxidants. 8) Blend all ingredients and serve. that is only part of the story. your figure will be also. when do we need the most energy: before we go to bed or when we get up to start the day? Of course. • Flax seed oil • Omega-3 fish oil • Raw shredded coconut . They allow you to regulate your caloric intake. You are when you eat also! In other words. They require little time to make.
especially in the evenings. and the most at the beginning of the day. milk and dessert for dinner. with the least amount of calories at the end of the day. to help process the food. do it in the mornings and at lunchtime. make sure to take a half hour walk afterwards. For Example: Breakfast: Lunch: Dinner: Oatmeal. you are not expending energy moving around. That gives you all day to burn them off.What is the typical American diet? How about a Pop-Tart for breakfast. While you are sleeping. If you do splurge. so your body stores extra calories in your fat cells for leaner times. eggs and some fresh fruit A chicken Caesar wrap with a side of raw carrots and hummus Kabobs for dinner with a tossed salad Notice how the calorie count got smaller with each meal? You always want to eat the least amount of calories before you go to sleep. your body will take the shape of an upside-down triangle—or an hourglass! Another way to think about this is: Breakfast like a KING Lunch like a QUEEN Dinner like a PAUPER 44 . You will have more time to burn it off. when ideally you should do just the opposite. with a huge bottom half! When this rule becomes a habit. your body shape will look like a triangle. a burger and fries for lunch. So we start the day with a small meal and end it with a large one. If you don’t follow this rule. If you want to consume bad unhealthy foods or large amounts of calories. Your daily meal plan should be an upside-down triangle. garlic bread. spaghetti and meatballs with sauce.
and a higher metabolism means more fat loss. Think of your metabolism as a fire inside your body. When the fire is burning. you avoid the intense hunger signals that result from putting your body on a “diet.The second part of this rule is to make sure that you give yourself two hours after your last meal before you go to bed. Plus. Is it better to consistently put wood on the fire or every once in awhile put a log on? In this analogy. food overload messes up your hormones. Make sense so far? Think of food as wood for your fire. your digestive system cannot handle large amounts of food and the result is (1) loss of energy and (2) fat storage. On a side note. calories are used up. They ate all the time because they were hunter/gatherers and they ate what they found when they found it. so you are more likely to store your food as fat. There are three reasons why eating five to six times a day is so important: 1) We are being congruent with our genetics. During these final two hours of the day. Our ancestors did not eat three square meals. Thus. it is much better to put wood on the fire consistently. Axiom #2: Be A Grazer. There were no refrigerators to keep things from spoiling. This will give you a bigger.” 45 . 2) Your body turns into a fat burning machine because your metabolism is constantly running to break down food. your body is winding down into a rest-and-repair mode. This includes meals and snacks. It means we should eat smaller portions five to six times a day. When the fire goes out. faster burning fire. Not A Gorger The Grazer Axiom is a rule common to all successful diet plans. This raises your metabolism. This will give you a faster metabolism and you will burn more fat. calories are stored. 3) Grazing suppresses your appetite.
You will feel sleepy an hour after your meal. Pick one day out of a week and make this your “cheat” day or your “holiday. which in turn raises your cortisol levels. Part two of this axiom states that the best holidays are planned. but I’m not giving you permission to eat the whole 1.Axiom #3: Holiday Principle Everyone loves a holiday. You will also notice when taking a holiday meal how disgusting you feel after eating gobs of fat and refined carbohydrates. I’m not just talking about Christmas and Easter. What I am saying is that you don’t have to deprive yourself of it entirely if you follow the habits properly. It really affects your psyche (emotions) and is one of the best ways to sabotage your weight loss. Also.000-calorie tub of Ben and Jerry’s. I say this because when you crave something bad enough. and 46 . Cortisol is responsible for weight gain. Everyone needs a holiday. Skipping out entirely on Cherry Garcia flavored Ben and Jerry’s ice cream will have a detrimental effect on your weight loss plan.” I am not giving you permission to gorge yourself with every possible dessert and fried food that you can think of on this holiday. I’m talking about being on a strict diet. There is nothing worse than depriving yourself of those things you love. it raises your stress levels. this sudden burst of calories has been shown to keep you from going into starvation mode due to calorie restriction and to actually give your metabolism a boost. Holidays are there to keep your emotional connections to food at rest so your body will work for you and not against you.
add a raw fruit or vegetable to every single meal. Axiom #4: Eat Something Raw At Every Meal This is also known as the addition rule. Also. Raw fruits and vegetables are full of fiber. 3) The fiber in the fruit or vegetable helps to push food. eat an apple first. This will fill your belly so you won’t be able to eat as much. Studies have shown that people who changed nothing in their diet other than adding more fiber lost weight. The second part of the axiom is to “eat my fiber first. they cleanse your colon and create a path for the rest of the food. If you are eating ice cream.you won’t have nearly the energy you had while eating healthy. 4) It provides the body with much-needed vitamins and minerals. What I want you to look at are the ingredients below those items to determine what the food is really made of. Fiber is a very important part of your diet. 47 . and proteins. eat a salad first. if you are eating pizza. For example. This has four specific benefits: 1) Raw fruits and vegetables have digestive enzymes to help you break down the rest of the food you are eating.m. make sure you eat something raw before you have your ice cream and to not eat it after 7p.” This will clear a path and prepare your digestive tract for the rest of your meal. and when eaten with other carbohydrates. waste and toxins through your digestive tract. I recommend at least 40 grams per day. Remember: Fiber 40 for Life! Axiom #5: Read Your Food Labels!! It is not difficult to read a label to find the calorie content or the amount of fats. When eating. 2) The fiber in the fruit or vegetables expands in your stomach and fills you up so you don’t eat as much. carbohydrates.
the more you should stay away from the product! These are highly processed foods that are far removed from their natural state. the more ingredients on the back and the more words you cannot pronounce. then it really isn’t whole grain.” This increase in caloric consumption explains why the decline in percent of total calories from fat can be confusing. Americans decreased their intake of total fat from about 37 percent of calories to about 34 percent of calories. 48 .A general rule for you: The farther the food is from its natural state. and the more weight you will gain.” they are getting fatter and fatter.. R. Food Companies Fatten You Up And Make You Sick “Fat Free” isn’t good for fat loss. Yet. “Whole Grain” Is A Marketing Lie Whenever you see “whole grain.D. This is because more carbs and sugar have been packed into those foods. Ronette Briefel. Senior Research Epidemiologist and Nutrition Policy Advisor at the National Center for Health Statistics. Insulin is a fatstoring hormone. Despite the fact that Americans are cutting fat from their diets by consuming “fat-free foods. Your body will take the toxins you ingest and store them in your fat cells. during this same time period.” in the title of a product. Fat regulates your blood sugar. “Between the 1970’s and the 1990’s. For example. Whole-wheat should be in the top three ingredients and there should be a higher fiber content in the label. When looking at food labels. be sure to check the label. the more harmful it is for you. and when your blood sugar is high. If the first ingredient is enriched wheat flour. More insulin = more fat stored. P..H. Look for more than three grams of fiber per slice. you need more insulin to force the sugar into your cells. According to Dr. It needs to say “100% whole grain” on the package. Doritos chips or hot dogs. average adult calorie intake increased by approximately 300 calories.
and the food manufacturers love it because it is cheaper to produce and therefore adds more money to their bottom line. The problem is that HFCS shuts off the body’s natural appetite control switches. It is packed with calories. When they linger in your system. It was developed recently and didn’t exist in the food chain in the 1970’s. cookies. And Preservatives These are pure chemical compounds. your body has a difficult time breaking them down. nitrites. ketchup. and they are formed when certain types of oils are heated at high temperatures. and glycol are some of the main culprits. pasta sauce. It is found in various cereals. 49 . Trans Fats The term “trans fats” has become a buzzword. which is why restaurants use them to increase their bottom line. so you can eat way beyond what your body’s natural impulses would call for. Sulfites. whose effects over time cause serious damage to your digestive system. soda. propylene. but what exactly are trans fats? They are fats that contain trans-fatty acids. Colorings. blocking the absorption of nutrients and making you fatter. Avoid them like the plague.High Fructose Corn Syrup (HFCS) This is a man-made sweetener that is cheaper and sweeter than sugar. Avoid these like the plague! Additives. This is the No. They are cheaper and last longer than butter. salicylates. they can poison your body and cause damage to organs. Since they are synthetic. be sure to check for hydrogenated or partially hydrogenated oils. and meal replacement bars. They are difficult to digest. Examples of trans fats are hydrogenated oils. 1 ingredient to look for on food labels. even if it says no trans fats. Flavorings. When reading food labels.
This one is hard to find on package labels because it may be disguised under different names. and several other synthetic alternatives are responsible for fattening up America. is another ingredient that is important to look for on food labels. So keep your sodium intake levels as low as possible. hydrolyzed plant extract. In fact. dextrose. 2. sucralose (Splenda). yeast extract. or sodium. sodium caseinate. aspartame (NutraSweet). 50 . 3. plant protein extract. Added Salt Salt. texturized protein. Natural Sugar Alternatives 1. 4. These artificial sweeteners are so dangerous that if they are added to a product. MSG is referred to as an “excitotoxin” because it excites certain receptors in the brain and causes you to crave more and more.Sugar Substitutes Saccharin (Sweet’N Low). your brain cells can become so excited that they die—not a very good thing for a brain cell to do—leading to severe neurological diseases. Stevia Honey Maple Syrup Brown Rice Syrup MSG (Monosodium Glutamate) MSG is used as a flavoring in foods. sorbitol. maltodextrin. They are known to be toxic to your brain cells and to cause cancer. manufacturers must place a warning label on the package to alert consumers. One of the most addictive substances known to man. hydrolyzed oat flour. Sodium causes you to become bloated and retain water in your body. hydrolyzed protein. autolyzed yeast. and calcium caseinate. such as hydrolyzed vegetable protein.
Success Tip: It’s OK to mess up. An example would be processed foods like white bread. I’ve had plenty of them myself. Therefore. the more you stay away from these types of foods. When looking at ingredients. “Is this food made by man?” Anything that is made by man is hard for your body to digest and use.What You Don’t Want To See On A Food Label Food labels list ingredients in order. • Have a Cheat-Day once a week. This program is built around slip-ups. • Eat something raw at every meal. “Is It Man-Made Rule” This rule is really powerful in helping you decide if you should eat a food or not. the better. Trust me. bleached. • Remember: the most calorific meal is breakfast . beginning with the substance that comprises the greatest amount down to the least amount. Watch out for the following in the first 3 ingredients of any food label: • Simple sugars. • High fructose corn syrup or corn syrup. 51 . Can you see the importance of reading labels now? Let’s Put This All Together For You In A Nice Tidy Package • Get 40 grams of fiber per day. ask yourself.and meals get smaller from there. make sure it is not among the first three ingredients on the label. or refined flour (these have been stripped of their nutrients). You have to be careful when you shop for foods! A lot of these chemicals are designed to sabotage your weight loss efforts. • Eat five to six meals a day including smoothies and/or snacks. or sugar alternatives like aspartame. • Eat only foods on the list. Just jump back on the Fat Loss Factor right where you left off. So if you are trying to lower your consumption of corn syrup. • Enriched.
Probably the most powerful weight loss tool is water because it suppresses the appetite naturally and helps the body metabolize stored fat. it is contained in water.” – Loran Eisley WATER: Our bodies are 70% water. regulate temperature. It is required to transport nutrients. Studies have shown that a decrease in water intake will cause fat deposits to increase. and build tissues. Why does this happen? 52 . you can live at least 17 days without food. which is the most vital nutrient in our system. While you can survive for only about seven days without water.Principle #4 – Wash Away Fat With Water “If there is magic on this planet. Every physiological process in your body uses water.
Only then will stored water be released. Again. the body perceives this as a threat and will replace the water at the first opportunity. MYTH: Drinking too much water causes fluid retention. then their workload is shifted to the liver. Diuretics offer a temporary solution at best. As a result. and if you are extremely obese drink more.It happens because if your kidneys aren’t functioning properly due to dehydration. As for water weight gain. FACT: Dehydration causes fluid retention. Diuretics force out stored water along with some essential nutrients. So how much water should you drink? The average intake should be at least eight glasses per day. Obese people need to drink more water because they have larger metabolic loads on average than a “normal” sized person. If your liver has to do some of the kidney’s work. drink 10 to 11 glasses per day. and more fat remains stored in the body. Your liver is responsible for metabolizing your stored fat. This shows up as swollen feet. The best way to overcome the problem of water retention is to give your body what it needs: plenty of water. it perceives this reduction as a threat to survival and begins holding on to every drop. When the body gets less water. drinking enough water is the best treatment to rid your body of excess fluid. 53 . Obviously this is just a general rule of thumb. Water is the essential component to good fat metabolism in the body and is designed to flush fat from the body. it metabolizes less fat. If you are overweight. Any good weight loss program will consider the effectiveness of drinking enough water. it can’t operate at its best. Water is stored in extra cellular spaces outside the cells. stopping your ability to lose fat naturally. legs and hands.
Drink immediately. • If you feel thirsty.When your body thinks that you have a water shortage. circulation. This has a cleansing effect on your liver and gallbladder. leaving you bloated. • If you are hungry. excretion. • If your goal is weight loss. 54 . Alternatively. »»Increases fat loss by flushing toxins out of body. Make sure it is hard plastic that doesn’t leach. Benefits of Drinking Water Drinking water has many benefits. • Add lemon to your water. »»Regulates digestion. »»Regulates respiration. Water Success Tips Here are some tips for improving your water usage: • Carry a container of water with you everywhere you go and drink all the time. when you are properly hydrated. Here are some of them: »»Lubricates joints to prevent injury. it retains as much fluid as it can. »»Increases strength by up to 10%. helping them to function better. you are dehydrated. »»Increases endurance by 15%. • Water should be your primary beverage. drink 12-16 8-ounce glasses of water a day. your kidneys flush any excess fluid from your system. water can control your hunger cravings. These are toxic for you. or stainless steel that doesn’t have aluminum in it.
or suppress your appetite. but it will make your body’s systems more efficient to burn fat. None of the supplements I will be listing will be diet pills. A Good Whole Food Multi-Vitamin/Mineral The use of a good.Principle #5 – Good Healthy Supplementation T here are very few supplements you really should take. Americans spend $35 billion a year on weight-loss products and supplements. will you continue taking those pills forever? That is an expensive endeavor. Let’s pretend the manufacturers’ claims are true. The more active you are. This is because your body will be unable to determine its actual set point. Good Multi-vitamin Sources: • Source Naturals • Solar Ray • Drucker Labs • New Chapter Organics • Garden Of Life 55 . or block cortisol. They supposedly speed up your metabolism. When you stop using them. When you feed your body the proper building blocks. Diet pills are definitely not something you should put into your body. the more fuel your body demands. Top 10 Supplements for Healthy Weight Loss 1. and if so. are you going to gain back the fat. your fat loss will increase ten fold. quality multi-vitamin will not make you lose weight all by itself. and this increases your need to supplement. but more important would be the detrimental effects on your metabolism resulting from long-term use.
It doesn’t taste bad and is essential to your health and weight loss goals.fatlossfactor. • Promote cell growth and division.html 2.html Click here to order my #1 recommended women’s multi vitamin: www. It is a natural anti-inflammatory. it helps suppress cortisol.getprograde. This might be the most important supplement you need. depression. since we are so deficient in Omega-3. Omega-3 Fish Oil Capsules/Liquid A good quality fish oil is critical.com/multi-vitamin-for-women. and cardiovascular disease. You can search the Internet to find them and compare prices. 56 . The fish oil is taken from smaller fish that do not bio-acccumulate as many toxins as some of the bigger fish. it increases fat burning.getprograde. It is a very pure source from the cold waters in Norway. Extra B Vitamins: We just can’t get enough of these. B vitamins have a variety of functions in your body: • Support and increase metabolism. • Combat stress.html 3.fatlossfactor. Krill Oil is the best on the market right now.com/essential-fatty-acid.Men: Women: Click here to order my #1 recommended men’s multi vitamin: www. There are several good sublingual (dissolve under the tongue) B vitamins available in the marketplace. • Enhance immune system and nervous system function.getprograde. and it enhances weight loss. Click here to order Omega-3 Krill Oil: www.com/multi-vitamin-for-men.fatlossfactor. • Maintain healthy skin and muscle tone.
Unfortunately. Go to Whole Foods. There are a variety of different brands. Remember: Fiber 40 for Life! (40 grams of fiber a day) 57 . 6. The Perfect Food. is my favorite: www. Trader Joes. barley grass.fatlossfactor. You can search the Internet to find a good source of probiotics. They boost your immune system and help you assimilate food better. Healthy bacteria should be available from the soil. which leads to improved nutrient absorption. or any health food store or even Amazon.com.getprograde. from the veggies and fruit grown in it.html 5. most of the world’s soil is now so depleted of nutrients that nothing can grow in it properly. You can add a little bit of this to your water each day to balance your body. etc. Probiotics These are healthy bacteria that help with food digestion and maintaining proper gut health. Fiber Supplement: You cannot have enough fiber. especially if you are trying to lose fat.4.gardenoflife. Greens Powder This is made of wheat grass. There are plenty of good fiber supplements on the market. taking it from an acidic to an alkaline state. not even bacteria.com You can also purchase this from our shop: www. by Garden of Life. I like Garden Of Life’s organic fiber blend or Whole Foods has a great fiber powder. Fiber clears the digestive system and levels out the insulin spikes that can occur when you eat too many carbs. and thus enhance your weight loss.com/green-drink.
which helps to create a slight thermogenic effect and actually helps with appetite suppression. • Protects all your cells via its antioxidant properties. Here are the benefits: • Prevents muscle catabolism. I’d suggest two capsules for three meals a day for optimal results. 58 . Whey protein is a by-product of the cheese manufacturing process. Thus. which is basically muscle growth. Cayenne Pepper Pills You should already be familiar with cayenne pepper from the cleanse phase of Fat Loss Factor. endurance.7. • Boosts your energy. Benefits include: • Supports your immune health. High-quality whey protein can have dramatic effects. Protein Powder Whey protein contains all the essential amino acids. Plus it boasts the highest protein quality rating among all proteins. 8. Cayenne pepper’s active ingredient is capsaicin. but researchers later realized whey protein has incredible benefits for humans. which is basically the tearing down of muscle. Pick up some capsules at any health food store. and recovery. • Supports your body’s optimal metabolic rate and fat burning level. • Promotes muscle anabolism. Glutamine Glutamine is a non-essential amino acid that has been overlooked. 9. • Provides critical amino acids and proteins. At one time it was discarded or used for animal feed. • Supports beneficial gut bacteria. It is a very cost effective and valuable supplement that can give you an edge on your fat burning program. • Promotes muscle strength. it is a complete protein.
beer. Chamomile. plastics.Chamomile has no caffeine so it is not a stimulant. • Enhances glycogen storage. 10. especially in your belly. household cleaners. and phyto chemicals that will boost your immune system and give your body an edge on fat burning. air pollution. which will keep you from losing stubborn body fat. which keeps you from getting tired easily when you exercise. You can drink them hot or cold. Yerba Mate. Chamomile tea helps protect you from the effects of these Xenoestrogens. soy products. If you need to sweeten your tea. This can be found at any grocery store. anti-oxidants.• Enhances the immune system. We are bombarded daily by estrogenic compounds found in pesticides. Green Tea.All four of these teas have unique poly phenols. 59 . our water supply. and lots of other foods. Yerba Mate. These estrogenic compounds are toxic to the body and will upset hormones and cause your body to hold on to stubborn fat. It is a relaxant. but the pytochemicals and anti-oxidants in this tea give it a powerful punch. use Stevia as a natural sweetener. White tea. And Oolong Tea . Drink a cup an hour before bedtime to relax you and prepare you for a good night’s sleep. Green Tea. Oolong Tea Chamomile .
you will always have what you’ve got.” – Jim Rohn F or many people. is a great way to get some exercise. Taking the family for a walk or a bike ride after dinner is another great way to fit in a workout. Six Work Out Excuses Below are some of the reasons people quit too soon. 1. We don’t want to do that anymore. It is designed to keep your muscles 60 . exercise is a rare event. right? Why? Because we are action takers now. 2. then keep reading. Joining a local sports league.Principle #6 . I find that many people make excuses why they don’t exercise. They make a new year’s resolution to lose 20 pounds of jiggle. such as basketball or volleyball. and then make it through two workout sessions. The type of workout that we will be outlining is not boring. If this sounds like you. Takes Too Much Time The workouts I will share with you are designed for those individuals who don’t have a lot of 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. Then it’s over before they know it and forgotten about until next year.Rebuild Your Body & Melt Fat All Day Long “Unless you change how you are. Too Boring There are many ways to work out and not be bored.
That means you should: • Stop activities that are harming you. who will order tests and most likely give you a drug prescription. someone who can keep you focused on the end goal. Every workout is different. Zig Ziglar. 61 . 4. • Visit your medical doctor. • Surgery is always your last option as it is the most invasive. 3. If that doesn’t help. I’m not saying it is bad. permanent thing that you can ever do. I’ve seen too many people who have been messed up by surgery. which will in turn give you the results you desire—and a lot faster. • Start exercising. Brian Tracy. or massage therapist. Too Painful If you are sick or have injured yourself badly. Each day you will do just 1% more than the day before. If you are suffering from back trouble. Think really hard before you go under a knife to ensure you have no other alternatives. then the best way to get in a workout is to break it down into baby steps. • Visit a natural healthcare provider such as a naturopath. Remember: least invasive to most invasive when you are trying to heal your body.guessing. seek advice from a naturopath or other health care professional. chiropractor. it just needs to be reserved for the right situation. Lack Of Motivation One of 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. If you are suffering from a sickness. find a good chiropractor in your area. • Change your nutrition. then do the cleanse I mentioned.. etc. homeopath. In my practice.
we give up. This is evident when you consider the divorce rate. Reasons Why You Should Exercise Exercising has the following benefits: 62 . BABY STEPS! The first step will always be the hardest—that first action.. No Commitment Our society suffers from commitment phobia. and also when you consider the obesity rate. The problem is that if we don’t lose weight or see results right away. Question for you: How do you eat an elephant? Answer: One bite at a time.5. Too Intimidating “I don’t know how to get started.. But guess what? It gets better each day. This program will help you to get over this barrier.” My goal is for you to become an action taker. We are being raised in a “fast-food” society where we’re trained to want everything RIGHT NOW. 6. We are bombarded with so much information that our minds are always going a mile a minute.. which is 60%. whether it be your first day of dieting or your first day of exercising. 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. The results will come with consistency over a period of time. which is 70%.
Yes. 63 . 2) Can change your DNA: If you are blaming your family for you being overweight. 6) Improves every aspect of your health: Lowers your risk of cancer. research shows that you can change this. 5) Boosts your immune system so you can fight disease. Unless you want to work out two to three times a day as they did. 8 or a 9 body. or Jessica Alba’s tight glutes. even when you are sitting at your desk typing up that last-minute report for your boss. 9) Improves brain function: increases your memory. The chances of you having a “perfect 10” body like theirs is slim and none. 10) Reverses the aging process. 8) Decreases stress levels: lower cortisol levels. attention span. we think about Governor Arnold Schwarzenegger’s powerful pecs. it is designed for you. The reason they have that body is that it was literally their job. What do these guys have in common? They are all movie stars. and lowers your depression. we are shooting for a 7. This program is not designed for them. and your learning ability. That is a different topic for a different day. In this program. 4) Turbo charges your metabolism so it can burn fat all day long. their real advantage is that they constantly feed on calories. The All-Day Fat-Burning Machine: Muscle When we think about muscles. (Watch the TV Show Biggest Loser) 3) Builds and tones muscle. but they all worked really hard to build their amazing bodies. While muscles give us the metabolic ability to burn calories every time we move. heart disease.1) Increases weight loss by 1. Matthew McConoughey’s perfect abs. 7) Boosts your energy by 300%. Improves your self esteem and self confidence. and more. diabetes. 11) Prevents and reverse osteoporosis. Alzheimer’s.000 %.
For example. 64 . the less fat you have? It is all about that lean muscle mass. Not only is this vocabulary a must to get you through the exercises. Repetitions: This is the number of times you perform the specified exercise. Let’s put this in food terms: Eat a piece of pizza and your muscle can fry it up a lot faster than fat. Think of your fat like you would a lit match. you’ll firm up. Toss a log into it. If you lift a weight 10 times in a row. three “sets” of 10 repetitions is performing 10 reps three separate times for a total of 30 repetitions. Does it make sense that the more muscle you have. especially weight training. that is 10 repetitions or “reps. When focusing on the right muscles and following the right plan. has its own vocabulary that you should learn. Super Set: Doing 2 sets of 2 different exercises back to back (no rest in between the sets). and the piece of wood will burn up fairly quickly.” Sets: A set is the number of times you perform the repetitions of the exercise. Lingo: The Language Of Working Out The world of exercise. it will also keep you from sounding like an idiot in the gym. It would take forever and a day for the match to burn up the log. Muscle serves as a primary energy consumer for your body. you won’t add bulk. and you’ll stimulate the amount of growth needed to help burn those extra calories. For example: 10 pushups + 10 pushdowns. thus reducing the amount of fat you will store. Fact: Every pound of fat feeds on only one to three calories a day.Fact: Every pound of muscle burns 40 to 120 calories a day just to sustain itself. Think of it like a raging fire.
»»Shoulders are rolled back in their joint sockets.Rest: This is time between sets. Proper Posture »»The head is up and back so the ears line up over the shoulders. work. »»Upper back is flat and not arched or humped. »»Belly button is sucked in towards spine. For example. We will be floating around a minute rest between sets. the faster you will see results. and the easiest way to increase intensity is to shorten time between sets. your body will adapt to the stress placed on it by whatever environment it is in or whatever situations it is regularly encountering. Proper Posture Defined Poor posture leads to muscle imbalances and these will ultimately result in injury. Failure: Doing an exercise to “failure” means doing a set until you cannot perform even one more “rep.” Intensity: How challenging your exercises are. The Law Of Adaptation This law states that over time. This is easily modified by adding more weight. people who live in desert cultures are regularly exposed to sunlight. The less time you give yourself. and play. so they have 65 . Keep this posture in everything you do: exercise. adding more sets. The more intense your workouts are. »»Hips back so you have an arc in your low back »»Knees are slightly bent to provide shock absorption. adding more reps. the more intense the workout.
the better the ability to absorb ultraviolet radiation from the sun. If you don’t exercise. Part 2 of the law states that as you adapt to certain stresses. Part 3 of the law states that you either “use it or lose it. you will lose it. and you decide to become a sprinter and only run short distances. The darker the pigmentation in the body. If you have never worked out and you ride a bike for two miles. and you will feel less stress the next time you ride for two miles.adapted by developing darker skin. If you don’t exercise. The Law of Use It or Lose It If you don’t exercise. you will lose your youthful looks. 66 . you become “un-adapted” to opposing stresses. For instance. If you don’t exercise. but your body will adapt to that stress. you will lose your attractiveness. If you don’t exercise. your joints will break down.” This rule can be applied to any aspect of your life. If you are a marathon runner and. If you don’t exercise.” Your body responds to whatever stress you place on it. you will lose your health. guess what? Your muscles will convert over time to become shorter and more powerful. If you don’t exercise. your body will be under high stress. If you don’t exercise. If you don’t move it. you will lose your muscle. your muscles are designed to run long distances. your bones will break down. you will lose your focus. you will lose your energy supply. people who are used to warm climates are not prepared for cold weather. In this case we are talking about exercise. This should give you more than enough reasons to “use it or lose it.
and eat chili cheese dogs. it stops changing. This is a key principle throughout this whole program. When it has adapted to the demands placed on it. and you will always make progress. In our exercise plan. This forces you to lose weight. your body will use those carbohydrates for energy instead of using the stored fat or sugars. we force your body to keep adapting and changing because every workout is a different workout! You never get bored.Just the opposite is true also. So when you drive. Take the stairs instead of the elevator. which is muscle. watch TV. before you have eaten any carbohydrates. park in the farthest spot from your building and walk. Now. your body sheds the most metabolically expensive tissue. Best Time To Exercise The best time to exercise is anytime! It is always better to do it than not to do it. The best time for fat burning and quickly transforming your body is in the morning. we change up your diet so you must adapt to something new and healthy. your body will adapt to this sedentary lifestyle and drop the extra muscle you are carrying because it is not being used. In order to be as efficient as possible. In our two-week diet plan. When you work out after consuming carbs. If you are an Olympic athlete and you chose to sit around all day. let’s take the law of adaptation a step further. 67 . Do not let your body get used to the same boring foods or the same old workout. If you do the same thing over and over. This is because your body is coming out of a fasting state and it will have a lot of stored sugars and fats for energy. your body adapts to it. drink soda. There are no plateaus because your body has to break through them naturally. The healthiest time to exercise is two to three hours following a meal because your body has had time to digest your food. These little things really do add up.
you will not only strengthen your abs. If you are a recent mother. When you are pregnant. Here’s how you do it: 1) Sit up straight. They are easier than they sound. (If your ribs are sticking out more than usual. you will notice that different days require different repetitions and sets. then you are doing it right) 3) Hold it in and breath normally. Try to hold it as long as you can. The more muscles you can exercise at once. or driving somewhere. this is one of the most important exercises you can do. your abdominal muscles become stretched. Remember: baby steps. If you have gained too much weight or have become pregnant again too soon. the more fat you can burn and the higher you can boost your metabolism. This means you will burn fat ALL DAY LONG. This is to confuse your body and get more out of your workout. When done consistently. the body has a much harder time regaining its previous state and doesn’t go back. like you are trying to suck it to your spine. and will speed the recovery process after pregnancy. This is working your transverse abdominis muscle. then release. Exercises: See Attached Sheets The exercises you will be performing will be a lot of full-body exercises. 2) Suck your stomach in as far as you can. Don’t be intimidated or afraid. You will also notice that 68 .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. We are action takers and we are going to take that first step! These workouts will take 35 to 60 minutes to perform each session. When you look at them. but you will also keep your abs tight and pulled in to your body instead of just hanging out like a pooch belly. This exercise will tighten up your abs. 5) Do three sets of 10 repetitions. 4) Hold it for 20 seconds.
Changing It Up Pilates. and they are a way to give your fitness some functional variety.. dance classes. But forget about that now.. Do not add more workouts or cardio just yet. success happens one small step at a time in the right direction. martial arts classes.. Tai-Chi.. clubs or any type of fitness classes are a great change up. Suggested Workouts / Times (See Attached Sheet) Week 1 2 3 4 Beginner Approx 30 minutes Approx 30 minutes Approx 35 minutes Approx 40 minutes Intermediate Approx 50 minutes Approx 45 minutes Approx 45 minutes Approx 45 minutes Advanced Approx 45 minutes Approx 40 minutes Approx 50 minutes Approx 45 minutes Amount of rest between sets: Anywhere from 30 to 90 seconds.. Make it part of your lifestyle! 69 .these workouts have cardio intermingled between exercises. Yoga. Once you are accustomed to these workouts. This is to maximize fat burning in your body. leagues. Bootcamps. You will start working out three times per week.. They usually have eight-week classes. then you can do a different workout every day for fantastic results. cardio kickboxing.baby steps. let’s practice.
Doing so actually goes against our genetics. boring cardio sessions are not the best way to burn fat. you will also burn up a lot of time. Here is the problem: our bodies weren’t designed to run long distances. Most people hate it. but the fact is that it works to burn fat. faster way to burn fat. In fact. Consistent. we are the only animals on the planet that run five miles or more at a time. Your metabolism remains elevated for one to two hours after this long workout. Humans were designed for more stop-go activities. Anaerobic. you will burn calories and fat. Day in and day out. These long. However. Most competitive sports are based on this. or stop-go exercise. The inefficient way to perform cardio is at a moderate rate for a long period of time. will actually strengthen your immune 70 .” – Woody Allen The Dreaded Cardio Cardio—you either love it or you hate it. if you are running five miles a day every other day. steady-state aerobic exercise will eventually destroy your joints and your immune system.Principle #7 – Sculpt Muscle And Trim Fat! “Seventy percent of success in life is showing up. so your body continues to burn fat at a higher rate for one to two hours after your cardio session. involving short bursts of exertion. This principle is in line with the Law of Adaptation: constantly changing your pace so that your body has to “think” and adapt. High Intensity Interval Training High-Intensity Interval Training (HIIT) is a better. HIIT will elevate your metabolism one to two days after your workout and skyrocket your metabolism. For example.
run at level 10 on a treadmill for 1 minute »»Interval 2 .run at level 5 on a treadmill for 1 minute »»Interval 3 .run at level 6 on a treadmill for 1 minute »»Interval 3 .walk at level 4 for 1. »»Warm-up for 3-4 minutes at a fast walk or light jog »»Interval 1 .run at level 9 on a treadmill for 1 minute »»Repeat this interval set again »»Interval 1 .5 minutes »»Repeat these 4 intervals 4 times for a very intense 20-minute workout.system.run at level 10 for 1 minute »»Interval 4 .run at level 7 on a treadmill for 1 minute »»Interval 4 .run at level 9 on a treadmill for 1 minute »»Interval 1 . Depending on which part of the fat loss factor workout you are doing.run at level 5 on a treadmill for 1 minute »»Back down to a light jog or walk for 1 minute Sample Workout #2: 71 .run at level 6 on a treadmill for 1 minute »»Interval 2 .walk at level 4 for 1.run at level 8 on a treadmill for 1 minute »»Interval 2 . This is because you are being congruent with your genetics rather than working against them.run at level 5 on a treadmill for 1 minute »»Interval 2 . HIIT takes only 20 minutes two to four times a week. and increase your energy.run at level 7 on a treadmill for 1 minute »»Interval 3 .run at level 8 on a treadmill for 1 minute »»Interval 5 .5 minutes »»Interval 3 .run at level 8 on a treadmill for 1 minute »»Interval 4 . improve your joints. Here are samples of two different HIIT workouts (each takes roughly 20 minutes): Sample Workout #1: »»Warm-up for 3 to 4 minutes at a fast walk or light jog »»Interval 1 .
and HIIT will put your fat-burning hormones into overdrive. the law of adaptation. 30 minutes if you normally go 20 minutes. on others use the elliptical.run at level 8 on a treadmill for 1 minute »»Interval 4 . run outside.»»Interval 1 . • It is also good to change the exercises you do: Some weeks. and that is all that you have to do. Principle #7 Success Tips • If these levels are too high for you. Fat Loss Factor meal plan. This will give you more endurance during the training. box jumping.run at level 6 on a treadmill for 1 minute »»Interval 2 . We will touch on this more later. plyometrics with a medicine ball. You can take a moderate run/ride with no intervals (remember we want to change it up). there is nothing that tops hill sprints of 30 to 50 yards. use the bike. • The combination of full body resistance training. Add more time when you do this. • If you have a watch that calculates miles per hour and distance. then drop them all down one or two levels. use the stair climber. This is the ultimate fat blaster. run up it. Remember: baby steps. What a simple little secret. and then walk down. Find a hill. or circuit training. and on others. • Be sure to pace your breathing: in through the nose and out through the mouth. Now let’s combine this with a healthy.jog for 2 min to cool down Ultimate Fat Blaster As for cardiovascular interval training. • If it is sunny outside. 72 . instead of running.run at level 7 on a treadmill for 1 minute »»Interval 3 . • Other great exercises are jump rope. Do this for 10 to 15 minutes. rowing. etc. go for a run or a bike ride.
which could be another reason why you aren’t getting the results you desire. go. 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. then you spend maybe a half an hour watching your favorite TV show. Scientists also report that after three months. which is a powerful fat-gaining stress hormone. Everyday. you rush to get ready. it seems like it is go.Principle #8 – It’s All A Mind Game. rush.. 73 . then you sit in rush hour traffic. even though they were eating the same amount! When you experience stress. This little hormone makes it virtually impossible for your body to get rid of fat. As soon as you wake up in the morning. or stressing and working out. A recent study from Georgetown Medical Center showed that mice under stress gain extra weight even if their calorie intake doesn’t increase. rush to get the kids to and from practice. then you rush to get home. you work completely against yourself. rush. but when you follow this routine consistently for years.. rush to do homework. Stress And Weight Gain Research indicates the link between stress and weight gain is much stronger than originally believed. deadlines at work press your time. not only is this stressful at the time you are performing these activities. rush to fix dinner (a lot of times I bet you are too tired to cook so you resort to your local pizza delivery for your nutritious meal). you release cortisol.Relax W e live in a very high-stress society. these same mice became two times as obese as mice without stress. go. So if you are stressing and dieting. rush to get the kids off to school. your body starts to age at an incredible rate. and you gain weight. so they have something to eat. feeding them Pop Tarts and sugar cereal. rush.
Well. go back and read key number 3 listed above. This is what I am giving to you. Look at Thomas Edison. But when asked how he persevered. Nothing happens until something moves. I promise. Don’t believe me? Step back for a second and think about why you do the things you do. He “failed” 10. The real part that people miss is the doing portion. Nothing you do can be a failure if you learn from it. and also look around you. He never failed. 2) There is no failure. Do your best. if you know better. Talk to people who have been successful at losing weight and keeping it off..000 before he created the light bulb.How To De-Stress. Life always happens.. Let’s start with reprogramming your mindset to a success mindset. only feedback: This is where to start changing your mindset. What you don’t have are the skill sets needed to change. 5) The highest priority emotional requirement for everyone is the innate desire to feel loved and appreciated: This is what drives our actions. Now here is your homework assignment: I want you to make a top-10 list of what you think a healthy mindset should be. Knowledge by itself isn’t power.000 ways to not make a light bulb. he said that he discovered 10. Remember. I’ve listed 5 key steps below. 4) The people with the greatest flexibility are the ones who will most successfully navigate problem situations to achieve desired change: You have to be adaptable in losing weight. You have to use it and apply it. 3) People have all the ability they need to succeed: You have success within you. Knowledge plus action equals power. and if you start to stray. Fat Loss Factor’s Five Mindgrowth Keys: 1) Success leaves clues: Don’t try to reinvent the wheel. Pay attention to their mindset and their attitude. This is why everyone always tries to look good for everyone else. I hope you enjoyed this lesson. You’ll get the picture. 74 . then you do better. It is virtually impossible for anyone to stay on the straight and narrow.
Don’t be anti-social! • Always see the glass as half-full. • Keep in touch with close relationships. not letting it go downhill. Have an optimistic attitude and be hopeful. eat right. read the bible. reject worry. exercise. You can also force a smile (believe me this works wonders and is contagious). Your outside is a reflection of your inside. • The ability to adapt to ever-changing conditions. and take good nutritional supplements. Change it around the best you can so that it will apply to you. • Never let worry bother you. • Laugh a lot. • Always care about how you look and about your body. and be thankful. • Have fun and do things. pray. A great comedy can make you feel better. Do yoga or Tai-Chi (amazing for stress reduction). Let’s be safe and give it a month! Elements Of A Healthy Mindset This is an example of what you want your mindset to look like. Read it every day for a month. Some people say a daily habit is created in 21 days.I will give you mine. • Have an increased awareness and appreciation of yourself and your body. Don’t ever sweat the small stuff! 75 . • Always crave physical activity and healthy food. • Set aside time each day to perform rituals or to relax and meditate.
and if cardio or aerobic routines are added you will benefit even more. it disciplines the mind and body. find a class with an experienced instructor to guide you. there are some things to remember before you take up yoga. On its own. the more you will have a fast fat-burning body. However.3 Forms Of Exercise That Can De-stress Your Mind There are three forms of exercise that are different from the typical gym exercises and can help you in many ways. These are yoga. Hot yoga. Tai-Chi is suitable for people with health problems because it helps restore balance in the body and also boosts the immune system. Pilates is a disciplines routine that progresses through levels as your body adjusts. Also. try the eastern practice of yoga. Tai-Chi Tai-Chi is also from the east and uses a series of slow controlled movements in it’s routine. Like yoga. The more you exercise. Yoga is a great disciplinary teacher for the mind and may help you stay with your diet. With the practice of yoga’s stretching exercises. yoga will help tone your body and muscles. These slow movements tone the muscle through low-impact exercising. However. Tai-Chi and Pilates. Yoga For a mind-body exercise. newer forms of yoga like Ashthanga yoga. and Power yoga offer vigorous exercise practices. If you are a beginner. you will attain more flexibility. Tai-Chi should be combined with more vigorous exercise that will yield faster results. Pilates Pilates is another form of gentle exercise that strengthens and tones your core muscles and the trunk of your body. It works the body as a whole using balance to increase muscle 76 . but it may not offer great cardiovascular benefits.
What you think and how you think will determine if you are successful or not. take this advice seriously and start applying it today. Pilates uses resistance equipment and even free weights at higher levels to give your body a better workout method. To reap the most benefits from an exercise routine. Please. Regular exercise and a healthy. vary the types of exercising you do. Both exercise and diet are necessary not only to lose weight but also keep it off. at advanced levels. nutritious diet will keep you fit. Remember: we are action takers. Unlike yoga and Tai-Chi. 77 . both in weight loss and muscle development. You’ll lose weight fast the more your body works.strength.
Breathe in through your nose and out through your mouth. 4) Breathe out through your mouth for a count of ten. Repeat this two times to completely cleanse your body. Miyagi would say: “No breathe. Research shows that when you take deep diaphragmatic breaths. Do this by pushing your belly out. take five to ten deep breaths. filling your lungs all the way up from the bottom. Breathe from your belly and not from your chest. for the rest of your life. while breathing in.” D eep breathing is an essential part of this program. ridding your body of toxins faster and giving you a slimmer waistline! When you awake every morning. Deep Breathing Routine 1) Breathe in from your belly. No Life As Mr. Think about how a baby breathes. 2) Breathe in through your nose for a count of five. 6) Repeat Steps 1 through 5.Principle #9 – No Breathe. You will be amazed at how much better you feel and how much energy you have! When doing resistance training and running. no life. This gives you energy. Adding proper breathing to your workouts will give you that extra endurance to make your workout the best possible. force more air out. your lymph flow is increased by 15-fold. Daniel Son. 78 . 3) Hold your breath for a count of 20 to allow oxygen to circulate in your blood. 5) Once at the bottom. Do five to ten times each morning. learn to pace your breathing. when you seem to have no air left.
2) Boosts your energy. But it is the most crucial thing you can do for your body. When you sleep. Your dreams and deep sleep are an important time for your brain to make memories and links. feelings and memories. 79 . Since you are working out hard in this program.. you allow your body to repair and recover. 6) Balances hormones in your body. have been found to be disrupted by lack of sleep. What is the optimal amount to sleep? Researchers suggest seven to eight hours a night for the average adult. making you more alert. If you can squeeze in a 20-minute power nap every day. and you will not get the results you desire. The hormones ghrelin and leptin. So if you are interested in controlling or losing weight. giving you a more positive outlook on life. 7) Gives your memory a boost. resulting in less sickness and disease. 4) Reduces stress levels in your body. Getting more quality sleep will help you remember and process things better. My favorite!! I looooovvvveeee naps. your brain is busy processing your day. but a process called memory consolidation occurs during sleep.. making you less vulnerable to depression. Researchers do not fully understand why we sleep and dream.Principle #10 – Rest Management S leep is something none of us seem to get enough of. 3) Boosts your immune system. 5) Helps you lose weight. Top 7 Reasons To Get A Good Night’s Sleep 1) Allows your body to heal and repair itself. sensory input. you will recharge your batteries and boost your energy levels. making connections between events. Naps. you induce stress. While your body may be resting. If you don’t get enough sleep. don’t forget to get a good night’s sleep. you should split the difference and shoot for 7.5 hours of sleep a night. This gives you plenty of time to reap the benefits listed above. important for the regulation of appetite.
I suggest making your own list and posting it on the fridge. I’ve listed 12 of my favorite ways to relax.Relax. 80 . 6) Take a vacation. 2) Spend time with friends and family. uplifting music. Below. 12 Ways To Relax 1) Take a walk outside—walk the dog and appreciate nature. Be sure to get the right amount. Yes. 11) Get a massage/facial. If you are stressed to the max. 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. take a vacation and do nothing. 8) Clean/organize the house. giving thanks for good things in life and just enjoying the silence. 4) Listen to positive. 9) Lay out at the pool. 7) Read a book/go hang out at the book store or local cafe. Come back and start the program. 5) Play video games. 3) Watch movies. your body requires you to relax and do nothing with thinking or physical activity. 10) Meditate/pray/take alone time. otherwise you will be fighting against yourself. 12) Daydream.
I believe a true makeover starts from within. There is a higher being that knows you better than you know yourself. 2. Top Ten Makeover Tips When thinking about a new look. keep this list handy for some type of romantic. The below list of makeover tips by Ericka English. working out will boost your self-confidence. which will make you look years younger. spontaneous treat your significant other will love and appreciate. try to work out at the start of your day. That’s actually last on my list. women mostly think of starting from the top. Work Out – Whether you’re trying to lose weight or love your size. pay particular attention to this also. Working out is also a great stress reliever. On a side note. KBTV’s Weekend Anchor. Certain exercises will even improve your posture. Find your purpose in life. 3. It symbolizes that you are putting yourself first. You will feel younger. body and soul. 1. your inner beauty will shine through. Every woman loves a well-groomed man. If you can. Have Faith – Believe that you can’t make all of these changes on your own. Whether they tell you or not. not only apply to women: men. women love to be pampered. which means changing your hair. That’s also the best way to be sure you don’t fall back into the same slump. Eating six small meals a day will boost your metabolism. and I’m not talking about a career.Principle #11 – Look Your Best To Feel Your Best L ook your best to feel your best: There is a lot of truth in this. because you will have more 81 . If you take good care of your mind. so men. Eat Healthy – I’m not just talking about fruits and veggies. Take the time to groom yourself properly and maintain your health from the inside to the outside.
Try different colors that flatter your skin tone. If it makes you feel better. the clothes that look shapeless on the hanger may look great on your body. your haircut should compliment your best features. fix them. Lines of demarcation are not cute. Make-Up – Visit your favorite make-up counter and ask the professionals to choose colors for you that bring out your best features. Most massage therapists will tell you a nice rubdown will release toxins from your body. what looks good on the hanger doesn’t fit your body type.energy. Get a Massage – A good massage is worth the money. Clear It Up – Instead of covering up your flaws with makeup. Cut and Color – Just like your make-up. don’t let the clothes wear you. don’t limit yourself to what you can’t eat. Try on every piece of clothing you find appealing. 7. Sometimes. Treat yourself in moderation. On the other hand. buy the larger size. Make sure you are wearing the correct foundation or powder shade. If you have acne. The same goes for your new hair color. That’s why I love mineral make-up. shop around for a natural product that works best for YOU. A pedicure will give you the confidence to put your best foot forward (pun intended). It doesn’t always take a phone call to an infomercial to get great skin. Don’t be afraid to go up a size if you love the piece. 5. Some designers make their clothes smaller. Wax On – Wax Off – Get rid of unwanted hair on your face and body (enough said). Zap acne scars with products that even out skin tone. 6. Invest in anti-aging products that meet your needs. Also be sure your highlights look natural. While soft hands will wow anyone to whom you extend the right hand of fellowship (shaking hands). 10. Choose items that accentuate your assets. Also. Get Pampered – Soft feet and hands never hurt anyone. Know what looks good on your body type and make sure YOU wear the clothes. Go Shopping – The two words most women love to hear. 9. 8. and drink the daily amount of water recommended by your doctor. 82 . as if the sun kissed your hair. 4. then rip the size tag off when you get home.
or sales clerks at the store (use your judgment to see if they are just trying to sell you the clothing). Now go and take the time for your after pictures and then. Women: Help your man out and be honest with him. You deserve it! 83 ..go pamper yourself for a job well done by following the ten tips above. I like my significant other to buy clothes for me. what you wear will accentuate the best parts of your body. Be sure to ask the opinions of honest friends (not just people who say you look good in anything).. professionals. Personally. It’s something you can do together that will build up confidence. and make me try on stuff she thinks I look good in. just give your honest opinion. Men: Unless you have a good eye for fashion.To add to this list. take me shopping.
It will give you an edge on any extra weight that you’d like to get rid of. »»If you have reached your goal. #7. #6. Pay particular attention to the lifestyle un-diet.” your body can handle it every once in a while. great job. Lifestyle Tips »»The law of adaptation will come into play if you stop this (or any weight loss) program cold turkey and go back to your nasty old habits. purge out toxins that are stored in your liver. »»If you have not reached your goal.” »»Fat Loss Factor is designed with lifestyle maintenance in mind.Principle #12 – Turning Your Program Into A Lifestyle N ow that you’ve finished your 12-week program and have pampered yourself. Reassess the last 12 weeks. It should be a lot easier this time since you’ve been through the program once already. just to keep your body in tip-top shape. To stay healthy. #4. it’s OK. just feedback. Remember. You’ve done the hard work. let’s talk about making this a lifestyle. Weight loss and weight management are two different monsters in themselves. find your weak points and start from Principle #1 again. 84 . and you will get what you have always gotten. continue to do Fat Loss Factor principles #3. which is much easier to do. »»By now. you will revert back to the way you were before. you should have learned to bring balance to your life. Guaranteed. and #8. and #8. If you want to have some “deliciously bad-for-you foods. kidneys and fat cells. now it’s time for a little upkeep. #7. Don’t make it a habit! »»Use Fat Loss Factor #2 a few times a year. #4. #6. there is no such thing as failure. Go back through principles #3. Remember this quote: “Do what you’ve always done.
»»Write out a big list of the positives of going through this program... I am motivated to give 100% to my program today.. or go to friends.. »»Stare at yourself naked while you eat junk food. Get emotional about it. A lot of research supports that they work. There are plenty of online communities that can help.. Go to counseling or have a deep heart-to-heart talk with them. then you need to find another support system. Burn this image into your mind... then it’s time to re-assess your relationship. I choose to work out today because I will have the body of my dreams. »»Find an accountability partner: a friend. They are never a long-term answer and will make you gain weight. It might be one of the reasons you are having a hard time losing weight.just be creative.Motivation Tips If you need to be motivated here are some ways: »»Set goals. (relationship stress is 2nd only to financial stress)... I am beautiful and I deserve the best in life.. Now stare at the parts of your body that you hate the most.. Depression/Self Esteem Issues If you are depressed. »»If your spouse belittles you and tempts you. It’s always good to partner with someone who is going through the same struggles. etc.and always be positive: I choose to make today a good day. (I don’t recommend spouses just because it might be a sensitive issue—use your best judgement on this one)... Take some photos if you have to. family.” »»If your spouse doesn’t support you and still wants to eat junk food in front of you. sister. »»Say affirmations every morning. church. Make a vow to look better and burn the pictures in a “ceremony. mother.. I use one and 85 . I’ve provided you with in-depth goal setting sheets. Then write a list of what would happen if you don’t go through this program (look into the future). here are some realizations and solutions to consider: »»Avoid anti-depressants. »»Get a workout partner.coworker. I am strong and confident and can do anything I set my mind to. »»Buy yourself a light box..
Belly Fat Tips I hate to be the bearer of bad news. and 86 . »»Always focus on the positive.I swear by them.” See the difference? Avoid words like “NOT” or “Don’t” or “Can’t” when doing affirmations. It creates positive brain patterns. For example: “I am thankful that I have a roof over my head. rid those words from your vocabulary altogether. or a dog greeting you at the door. With that being said. the poor. never the negative. »»Take a walk and experience nature. I am thankful that my car works. This will always put a smile on your face. »»Exercise. »»Realize that you are loved. Go to church for example. »»Practice with affirmations every morning. »»Start giving thanks every single morning while you are in the shower. etc. You can make a difference! »»Get a pet. I am thankful that I have good health. They are reasonable in price also. Nothing like a cat jumping on your lap after a hard days work . This was covered earlier and will strengthen your transverse abdominis muscle (muscle underneath your 6-pack) helping you to keep your belly from sticking out. »»Have faith. then start giving love by helping your neighbors. here are some tips that will push you in the right direction: »»Suck your belly button to your spine exercise.” etc. but unfortunately it is impossible to spot-reduce specific areas of your body naturally. »»More cardio! Start doing more forms of cardio: hill sprints. Time to have a heart to heart with your creator. Be thankful for the little things. It’s a great way to start your day. Actually. Use only positive words. long distance. »»Your brain has created negative pathways (thought patterns) that you always revert to when faced with stress or adversity. Believe it or not. If you do not feel loved. Volunteer and get involved with your community. You can change these with repetition of positive practices like doing affirmations and giving thanks. For example: “I choose to be happy and full of life today” instead of “I choose not to be depressed today. these work.
Emotional Food Cravings. etc. »»Get plenty of exercise. Binge Eating. cleaning supplies. (advanced). »»Get plenty of rest. The law of adaptation will always kick in (remember least invasive to most invasive).interval training. man-makers. cleans. soy. Addressing Hypothyroidism Here are some guidelines for addressing hypothyroidism: »»Your hormones are imbalanced and this is a major cause of weight gain. »»Start a class in boxing. air pollution. »»EFT (Emotional Freedom Technique): there has been a lot of success using this 87 . deadlifts. kickboxing. Check your options for alternative medicine and conventional. »»Follow the lifestyle-undiet. »»Go to an alternative-care practitioner such as a naturopath to find out how to balance your hormones naturally. snatches and combination lifts like eliminators. beer. So how in the world do we overcome it? Here are some guidelines to follow: »»Go back and read the mindset principle (#8) again. »»Do 10-day cleanses quarterly (covered in principle 2). »»Go to an MD as a last resort because getting on sythetic. »»Cleanse quarterly (Principle #2). man-made hormones is not good to solve a long-term problem. etc. jui-jitsu. and don’t be a victim. Stay away of Xenoestrogenic substances found in plastics. tap water. »»Eat organic foods. And Portion Control This is a tough problem that EVERYONE deals with. »»Drink a lot of Chamomille Tea. cardio kick boxing. »»Do more full-body exercises such as squats. »»Strengthen and tone your core: either join a class or buy a DVD of yoga. pesticides. »»Do your own research. and Pilates.
»»For portion control. and drink a glass of water before your meals (these will expand in your stomach and fill you up faster). Great job making it through! We will be introducing a maintenance course in the near future so stay tuned! If you have any questions. That ends the program. You can do it. The fiber will expand in your stomach and fill you up. NO MORE »»Sit in front of the mirror naked and eat your favorite fattening food. Things will get better. so that is why I suggest quarterly.. These are traits of action-takers and people who persevere.. “A journey of a thousand miles begins with a single step. »»Eat a raw fruit or vegetable/salad (no cheese or heavy dressing) before you eat your meal. You need to have faith and don’t underestimate yourself. practice the two-bite principle: Take two large bites and give the rest away. Of course. If you fall off the boat. »»If you are sad. »»Make sure you drink at least ten 8-ounce glasses of water per day. put your food on a small plate and don’t go back for seconds. Don’t jump ship. »»A portion is the size of the palm of your hand for each food group.. get back on and keep pushing forward.technique to control food cravings.” – Ancient Chinese proverb..com and one of our trainers will help you! Remember: When you are down and depressed. »»Do a 10-day cleanse quarterly (possibly the best thing to break emotional eating habits and change your diet). worried. you can email us at support@fatlossfactor. Google it for more information. you can fall back into old patterns. just in case. do affirmations while you look at yourself in the mirror. I have faith in you. etc. and you start to get an emotional food craving. »»Eat 10 to15 raw almonds. »»If you really want to eat a fattening food. All The Best In Successful Weight Loss. Stare at the parts you hate most about your body and think you are just adding to that fat.. Dr. Charles 88 . Or just eat a small portion to get the taste of it. just stay in the boat.
Food Processor – A small one is fine. Most department stores have the Jack LeLanne Juicer for $90. You can use anything but a microwave (no one is really sure if microwaves are safe). pasta. I recommend you do your own research and also make sure to read about both sides of the argument. plus they are easy to clean!! 2. Most rice cookers also steam vegetables. 6. Juicer – A great juicer is the Omega 8005. Here are seven tools needed for your kitchen. If you are on the go a lot. unless you plan on cooking for the whole family! 3. 5. I believe that a microwave is a very unnatural way to cook 89 . the best on the market is the Vitamix. then purchase a hand blender. This blender has the horsepower of a small lawnmower! Otherwise. Toaster Oven – Use a convection oven or the Aroma Turbo Oven to heat up your food. Steamer – Most department stores sell a steamer for $20 that is great for steaming veggies. Blender – A good blender is necessary for making smoothies. get a blender with at least 400 watts so it can crush ice. 4. It also has waffle plates that actually work really well and it runs around $110. baby food. 7. You can make some killer whole grain waffles! A basic Foreman Grill costs about $30. George Foreman Grill – Any version is fine. and nut butters. These are fast and work just as well. 1.. I use the Next Grilleration G5 that has interchangeable plates. If you want to go all out. Rice Cooker – Most department stores will carry a $30 rice cooker.Appendix Tools For A Fat Loss Factor Kitchen These are the kitchen appliances needed to prepare the Fat Loss Factor meals and snacks.. It costs about $250 and can also make sorbet. It works OK but is a little harder to clean.
Convection ovens range in price from $30 to $100. I’m also writing this list as if you have unlimited money. »»Good pair of running shoes »»Exercise ball/swiss ball (anti burst) »»A couple of medicine balls »»Yoga mat »»Bosu ball »»Kettle bells »»Dumb bell sets (power blocks would be your best option if you can afford them) »»Training bands »»Workout bench that changes height »»Mirror »»Stopwatch »»Rebounder »»Olympic barbell set »»Step up boxes (plyometric boxes) »»Cable machine »»Squat rack »»Treadmill »»Weight lifting gloves 90 . Fat Loss Factor Home Gym Equipment Every item on this list is not necessary. I will bold those items I believe are necessary. I am giving you a variety of options. and I will only use it sparingly to warm up food for no longer than two minutes. because it is better to work your body in a variety of ways.food.
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