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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
Fish Oil 9. Flax Seed Oil. Store-Bought Juice. Olive Oil. Hemp 13. Turkey 5. 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. Coconut Oil. Colored Fruits. Almonds. Oatmeal 6. French Fries. Whey Protein Powder 14. Kefir. Walnuts 2. Berries And Vegetables 12. Chicken. Pastries 2. Lean Beef. Green Vegetables 4. Doughnuts. Potato Chips 4. Vegetable Juices 11. Wild Caught Salmon 15. Beans. Jasmine. Cheese. Sprouts 3. Brown Rice. Nut Butters 8. Whole Grains 10. Buffalo.Functions Of Soluble Fiber Benefits Of Soluble Fiber Food Sources Of Soluble Fiber 25 25 26 Proteins Good Protein Sources Bad Protein Sources 27 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. Raw Or Lightly Pasteurized Organic Whole Milk. Basmati. Eggs 7. Fruit Drinks 35 36 36 36 4 .
Oysters 8. Diet Pop. Shortening. Pasta 16. Sugary Breakfast Cereals. Fried Fish. Alcohol 10. 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. Raw Clams. Soda 11. Flavorings. Sausage 9.5. Candy 17. And Preservatives 48 48 49 49 49 5 . Bacon. White Bread. Colorings. Smoked Meat. 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. Fried Seafood 7. Deep Dish Pizza 14. Decaffeinated Coffee 6. Lunch Meat. Ice Cream 15. Vegetable Oil. Diet Drinks 12. Hot Dogs.
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. Protein Powder 8. Oolong Tea 55 55 55 56 56 57 57 57 58 58 58 59 Principle #6 . Probiotics 6. Chamomile. Omega-3 Fish Oil Capsules/Liquid 3. Too Painful 60 60 60 60 61 6 . Yerba Mate. Cayenne Pepper Pills 9. Green Tea. Glutamine 10. Fiber Supplement: 7.Rebuild Your Body & Melt Fat All Day Long Six Work Out Excuses 1. Takes Too Much Time 2. Greens Powder 5. Extra B Vitamins: 4. Too Boring 3. A Good Whole Food Multi-Vitamin/Mineral 2.
Lack Of Motivation 5. 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. Fat Loss Factor’s Five Mindgrowth Keys: 73 73 74 74 Elements Of A Healthy Mindset 75 7 .4.Relax Stress And Weight Gain How To De-Stress. No Commitment 6...
3 Forms Of Exercise That Can De-stress Your Mind Yoga Tai-Chi Pilates 76 76 76 76 Principle #9 – No Breathe. 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 84 84 85 85 86 87 87 Appendix Tools For A Fat Loss Factor Kitchen Fat Loss Factor Home Gym Equipment 8 89 89 90 .
you will record your body measurements at the beginning and as you progress through the program. Here we go! Body Measurements To accurately assess your progress through the Fat Loss Factor program. rather.. These tools will allow you to track your progress and accomplishments. So…take a deep breath and get ready.if you won’t. you must plan correctly.Principle #1 . If you fail to plan.” – Zig Ziglar T o achieve success in all that you do. then you plan to fail.. beautiful. Take these measurements once weekly... You need to be aware of both your micro-accomplishments and your major ones. I will concentrate on those techniques and methods that are proven to work. This is important to keep you motivated and consistent on the Fat Loss Factor Program. To take your measurements. In presenting this program. you will need the following items: • Seamstress measuring tape 9 . You will use a journal and a stat sheet to help you record and monitor your progress throughout the program. workable philosophy in the world won’t work . Your life is about to change. I will not waste much time discussing theory and principles. every Friday). Adequate planning lays the foundation for this program. Pick a day and record the measurements each week on that same day (for example.Prepare For Success “The most practical.
• Take the picture from the same distance each time. • Hold a newspaper showing the date you started.• Journal • Digital camera • Calipers (optional) • Scale Seamstress Measuring Tape A seamstress measuring tape works best. chest (underneath arms). the middle of your right arm (highest point in your bicep without flexing). Here are some tips for taking these pictures: • Use the same background. Buy a binder and binder paper so you can add new sheets as required. • Tan for your after picture. updating as required. Track the following information: • Meals. 10 . your right thigh (middle). 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. Check your journal each day in the morning and evening. waist (around the smallest part). 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. your hips (the widest part).
Weight is the least important of the four measurements because weight loss doesn’t necessarily mean fat loss has occurred. They will be more accurate. however. Throughout this program. So shake off the old ways of thinking and get ready to learn about and use additional methods to test and measure your progress. it is important to lose fat but not muscle. Scale Weigh in once a week. upon checking their weight. that is not a good result. but you are losing muscle. You should find they are getting looser. Another way to get motivated is to check your clothing periodically.• Smile for your after picture. This can serve as evidence that you are making progress. 11 . If your weight is decreasing. Inquire at your gym. observe how your clothes are fitting. hope to see the number decrease each time. Calipers Calipers will allow you to measure your percentage of body fat. Most people. Have experts take your body fat measurements.
These toxins are now stored in your fat cells. Sharpen your mind. 3. 6. 2. Break down emotional ties that you have with food. Sleep better. 10. Eliminate harmful toxins causing your fat cells to shrink. 4. Ten benefits you will gain from Principle #2 1. Gain energy. Improve your overall health and well being. 8. and ultimately lose weight. In With The New “Man is what he eats. have more energy. If you remove the fat cells. Strengthen your immune system. you can remove the toxins. 9. Increase your endurance. 7. Over the years. pollution. Part 1 . 5.Natural Food Diet (2 weeks) To rid your body of fat permanently.” – Goethe T he techniques presented in this section are designed to reset your metabolism and lower stress on your digestive system. You will feel healthier. Lose excess weight. By implementing these techniques. making it more efficient. and chemicals in the environment. your body has accumulated toxins from processed foods. you will improve the function of your digestive tract. The components of the diet are as follows: 12 . This natural food diet last 2-weeks and will reset your body and prime it to become a fat burning machine. Accomplish more. you need to cleanse your body of toxins.Principle #2 – Out With The Old.
Walk outside if possible and keep a brisk pace such that you break into a slight sweat. walk every day for a minimum of 30 minutes and up to an hour. and then build it back up. What separates this program from other programs is you will break your mind and body down. 13 . you will change your lifestyle.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. cheese. 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. In the process.
This will begin the process of thoroughly washing the entire digestive tract.Part 2 . loosening. If you drink this tea and you are still having trouble with bowel movements. Drink one serving the evening before you start the cleanse. • Cleanse the kidneys and digestive system. You should have two to three bowel movements a day. Drink the entire quart preparation within 10 to 20 minutes. Prepare a full quart (4 cups) of medium-to-hot water. • Eliminate waste and hardened material in the joints and muscles. take another herbal laxative first thing in the morning. and add two level teaspoons of uniodized sea salt (iodized salt will not work properly). Most health food stores and some grocery stores carry them. Herbal Laxative Tea To aid in the digestive system flush. 14 . arteries. 3. before you start the saltwater flush. • Relieve pressure and irritation in the nerves. Do this as soon as you get up in the morning every day of the Master Cleanse. • Reduce body fat by two to eight ounces per day. Here is one that works (but you can use another one) “Smooth Move” by Traditional Medicinals. easy. • Purify the glands and cells. purchase herbal laxative tea. and purging of encrusted debris from the small and large intestinal walls is the most important part of the Master Cleanse. You will need to use the bathroom throughout the flush. 2. Saltwater Flush The saltwater flush is a cheap. 1. and blood vessels. The breaking up. • Build a healthy bloodstream.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. controlled laxative that will cleanse your colon.
Perform this saltwater flush every day in the morning while you are on the cleanse. the uniodized salt and water have the same specific gravity as the blood. 2) Perform the saltwater flush early the next morning. • 1 tablespoon genuine grade organic A. After the saltwater flush. • 8 oz Water (spring or distilled) Master Cleanse Summary 1) The night before you start the Master Cleanse. This saltwater flush may be performed as often as needed for proper washing of the entire digestive tract. • Add 2 teaspoons of uniodized sea salt to 4 cups of lukewarm water. • 1/10-teaspoon cayenne pepper (red pepper) natural or organic. Do not use maple-flavored syrup. there is no salt retention. It can be found at Kroger or Whole Foods. 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. therefore.For those readers who are concerned about blood pressure deviation due to salt ingestion. Red pepper has great thermogenic effects. If you can tolerate it. begin taking the lemonade drink. take a laxative tea such as smooth move. During waking hours. and remember that you will be saltwater flushing for the first hour of the day. Ingredients For The “Lemonade” (Drink six to eight times a day ) • Juice of ½ lemon or lime (preferably fresh squeezed and organic). or C dark amber maple syrup (preferably grade B). and the blood cannot absorb the salt. or get Regular Tea by Yogi Tea. Never use lemon juice from the bottle or frozen juice concentrate. 15 . keep adding more. • Drink all within 20 minutes. Hence. Buy the flakes or powder in the spice isle of the grocery store. B. the kidneys cannot absorb the water.
bad breath. store-bought meat is very hard on your body and is linked to many health problems. Eating non-organic. the following foods contain lots of water and will be OK. You are getting better! Use peppermint oil or drink mint tea to combat detoxification symptoms. or white tongue. you may experience detoxification symptoms such as headaches. 16 . • Cucumber • Watermelon • Oranges • Grapefruit • Celery • Tomatoes • Seedless grapes • Any type of fresh fruit or vegetable juice You can also drink organic herbal teas throughout the day Cleansing Side Effects During the cleanse. because eating slows down the cleansing process. bad odor. I personally recommend three days on the cleanse then take three days off and three more days on the cleanse. acne. nausea. 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. It means you are purging toxins from your body. 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 Repeat Master Cleanse daily for up to 10 days. This is actually good news.3) 4) 5) 6) • So this flush in the morning every day of the cleanse. Use restraint. You can get plenty of protein without meat. low energy. If you must eat. however.
don’t give up. Accept it. Eat as much of these foods as you want!! If you are hungry. try again later.2) Your goal during this phase is to gorge your body with whole food nutrients so it can rebuild and repair itself. move on and persevere. then eat! 3) If you happen to cheat on the natural foods diet. You do have the will power to wait two to three weeks. You will lose fat naturally. just feedback. Pick up where you left off and keep going! 4) If you cheat on the cleanse. detoxify your body. and prepare yourself for the next phases of Fat Loss Factor. 17 . 5) There is no such thing as failure. That’s OK. This program is designed to lose large amounts of weight in small steps. » Remember: BABY STEPS! 6) Stay strong and remember that you will eventually have your favorite foods again. Don’t be afraid to fail.
Since this happens over a long period of time. if the liver does not regulate fat metabolism efficiently. hips. etc. preservatives. poorly functioning liver. Liver Function The liver is like a complicated filter. butt. This is a sure sign of a clogged up. the process leads to excessive weight gain. Now. you guessed it: your liver and your colon. In most people. you are ingesting an enormous amount of toxins. If this re-circulated fluid is high in fat and/or toxins. red meat.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. The areas close to those 2 organs. slowly functioning liver. Another sign of an unhealthy liver can be a roll of fat around the upper abdomen. These toxins overwhelm your two main detoxification organs…that’s right. dairy products. weight gain tends to occur around the belly area and a protuberant abdomen (also know as a pot belly) will develop. it can’t remove the small fat globules that circulate in the blood stream. Its purpose is to breakdown fat and filter out harmful substances via bile. If the liver filter is damaged. If you find yourself eating a large amount of processed foods. These extra globules then build up 18 . Guess what they also do? Shuttle excess toxins into fat cells. your liver and colon become sluggish. blocked or clogged up with toxins and excess waste. or thighs. this fat is shuttled to the belly. 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. making it almost impossible to lose weight permanently.. and (3) a clogged up Colon. slowing your metabolism.
which can lead to cellulite in your butt. Try to add at least 2-4 servings a day. Garlic also holds high amounts of allicin and selenium. Edward Group) To give your liver a boost. Basically. you become fat. Liver Cleaning Foods (From Dr. A small glass of freshly-squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins. metabolismboosting organ it once was. when your liver is clogged with junk. and belly. it is almost impossible to lose this abdominal fat. arms. thighs.in other organs and in fatty deposits under the skin. two natural compounds that aid in liver cleansing. 7 days a week. Imagine starting a good weight loss program with a healthy liver that’s burning fat for you. Until the liver function is improved. 19 . Garlic Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. no matter how much “dieting and exercise” you do. grapefruit increases the natural cleansing processes of the liver. 2. Even while you’re sleeping! This is what Fat Loss Factor will help you achieve. That’s one of the major reasons we get fatter as we age. 1. Grapefruit High in both vitamin C and antioxidants. make sure you include these foods in your daily diet. you’d gain the weight right back? Clean out your liver properly and it will turn right back into the fat burning. Ever wonder why whenever you would diet and stop. 24 hours a day.
Eating beets and carrots can help stimulate and improve overall liver function. apples hold the chemical constituents needed for the body to cleanse and release toxins from the digestive tract. mustard greens. Green Tea This liver-loving beverage is chock-full of plant antioxidants known as catechins. these cleansing foods offer a powerful protective mechanism for the liver. 7. 5. Beets and Carrots Both of these vegetables are high in plant-flavonoids and beta-carotene. a constituent that assists the liver’s overall functions. dandelion greens. 4. 20 . spinach. cooked.3. and chicory into your diet. when used in moderation. These will increase the creation and flow of bile. Recent studies indicate improved liver health when avocados are ingested regularly. Green tea is not only delicious. Avocados This nutrient-dense super-food helps the body produce glutathione. but it’s also a great way to improve your diet. hemp. 8. Try bitter gourd. arugula. chemicals and pesticides. In this way. which is necessary for the liver to cleanse harmful toxins. They help the body by providing a lipid base that can suck up harmful toxins. it takes some of the burden off the liver. This. Apples High in pectin. makes it easier for the liver to handle the toxic load during the cleansing process. or juiced. 6. in turn. and flax-seed are great for the liver. Olive Oil Cold-pressed organic oils such as olive. Leafy Green Vegetables Leafy greens can be eaten raw. With their distinct ability to neutralize heavy metals. They are extremely high in plant chlorophylls and absorb environmental toxins from the blood stream.
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. try eating whole-wheat alternatives. walnuts aid the liver in detoxifying ammonia.9. nutrients known to improve overall fat metabolization. adding to enzyme production in the liver. do not eat foods with white flour. and liver decongestion. Drinking freshly squeezed lemon or lime juice in the morning helps stimulate the liver. such as brown rice. are rich in B-complex vitamins. 21 . If possible. 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. which support normal liver cleansing actions. 12. which significantly lowers our risk of cancer. 10. instead. These natural enzymes help flush carcinogens and other toxins from the body. 11. Walnuts Holding high amount of the amino acid arginine. liver function. Walnuts are also high in glutathione and omega-3 fatty acids.
Now. we will be integrating those in our meals. and sauerkraut. your body goes into starvation mode. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. we will focus on eating foods with high thermic effects (to boost metabolism). the complete opposite of what you need to do to lose weight. and you should also be working those into your diet. Here’s why: When you drastically cut calories. DIET . In this section. and it is trying to conserve.13.” That is what happens to your metabolism as you yo-yo on and off the many popular diet plans.” spell…”DIE. Each time you “fall off the diet band wagon. cabbage soup. kale and Brussels sprouts. These food groups are proteins and fibers containing complex carbohydrates. Cabbage Much like broccoli and cauliflower. To compound this problem. your body then dumps the most energetically expensive tissue muscle! So you end up losing muscle and storing fat. 14. Turmeric The liver’s favorite spice. Try eating more kimchi. Turmeric helps boost liver detoxification by assisting enzymes that actively flush out known dietary carcinogens. 22 . This natural response makes it difficult to lose the fat you desire. coleslaw. Group for that exhaustive list. anywhere you can. eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes. Special Thanks to Dr. Your metabolism slows to a snail’s pace because it anticipates a period of famine.” it becomes harder to get back on. Other liver cleanse foods not listed above are artichoke.A Four-Letter Word The first three letters of “DIET. asparagus.
fish. 23 . Common plant-based starchy foods include breakfast cereals. and oatmeal. the body cannot metabolize them (convert them) into energy as quickly as simple carbs. Complex carbohydrates come in a close second for metabolism boosters. candy. brown rice. Carbohydrates (carbs) are simple and complex sugars that the body uses as energy. The most common form of polysaccharide complex carb is starch. and wild game. Simple sugars need almost no digesting. so they tend to cause a rapid rise in blood sugar. turkey. When you eat whole foods. we will focus on eating lean meats. Complex Carbohydrates Also called complex sugars. In this phase of the program. pasta and rice. They also hold water in your tissues. your digestive tract has to burn calories to break down the food. fruit juice. beans. which in turn increases your metabolism. and it expends energy just like you do. etc.Your digestive tract needs exercise. Simple carbs (except fructose) are typically high on the glycemic index. whole grains. These include fibrous vegetables. Examples are: table sugar. Red meat should be eaten one to two times per week because of its high saturated fat content. They can enter the bloodstream immediately. bread. This means complex carbs raise blood glucose levels more slowly. syrups. such as chicken. These are many sugars put together. They are ideal for energy but not so good for appetite and blood glucose control. fruit. Because the molecular structure of complex carbohydrates is more complicated. yams. which is found in plants. potatoes. Simple Carbohydrates Also called simple sugars. or foods that are in their natural state. Proteins have the highest thermic effect of all foods. 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.
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 . such as oats. the better. Fruit (limited amount due to high sugar content). The best way to prevent this disease is by not overloading yourself with sugar. and anything that has refined sugar or high fructose corn syrup. unnatural sugars like the bad carbs listed above.Good Carbohydrates: The more natural. 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.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. There are 2 types of fiber: insoluble and soluble. The best authority on this is David Mendosa. potatoes. enriched products. pasta. Bad Carbohydrates: White flour.mendosa. It measures how much your blood glucose increases two to three hours after eating. especially processed. Go here for more information: http://www. and whole grains. vegetables (as much as you want). are all great carbs to eat. Glycemic Index This is a ranking system that tells how carbohydrates affect your blood sugar levels.
parasites. heavy chemicals. 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).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. therefore reducing the risk of heart disease • Regulates blood sugar • Expands in your stomach. giving the feeling of fullness • Clears heavy metals. and other toxic substances from the body • Keeps unwanted pounds off 25 .
6) Potatoes .These nutritional staples are packed with fiber.Bran cereal is great. My personal favorite fiber food is hemp protein. 9) Pears .A cup of delicious strawberries will get you about three grams of fiber.3/4 of a cup of cooked broccoli has 7 grams of fiber.1 medium cooked gives you 6.One luscious medium fruit yields 4 grams of fiber. packing a powerful dose of 15 grams of high fiber in just one cup. You can purchase this online or at health food stores. 5) Berries . 26 .A genuine nutritional superstar.Food Sources Of Soluble Fiber • Oats.8 grams of fiber. but bran muffins are fun and tasty! Yams .5 grams of fiber in just 3 dried figs. 8) Broccoli . 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) 2) 3) 4) Beans . One serving of hemp protein contains 14 grams of fiber and 10 grams of protein.Natural flavor with 10. Perfect for a smoothie. Lentils . oat bran.One medium apple a day will fulfill 4 grams of fiber.Eat the skin to get the high fiber count of 5 grams. 10) Apple . Bran . 7) Figs .
and red meats such as buffalo. E. All of these are grain fed. (2) your cells need fat for healthy function. Bad Protein Sources Bad protein sources are: lunch meat. The Skinny On Fats Here is the skinny on fats: (1) your body uses fat for the brain. and K) • Assists in mineral absorption • Causes fat mobilization • Slows the absorption of carbs (to manage blood sugar levels) • Reduces hunger signals. They are very unhealthy animals due to the way they are raised. repair. farmraised salmon and tuna. beef and deer (lean. Fats do the following: • Supplies insulation and protection for the organs • Helps store and transport fat-soluble vitamins (A. Good Protein Sources Good protein sources are: Free-Range Organic Chicken. (too many omega 6 fats that we ingest and that turn into saturated fats in our body). and grow. salmon. making you feel more full 27 . Animal meat is the best source of protein because it contains the complete line of amino acids as well as Vitamin B-12. They are the second most abundant substance next to water and are used by the body to heal. grass-fed). and (3) your glands need fat for balanced hormone production.Proteins Proteins are basic components needed to build strong muscles. hot dogs. store-bought chicken. ligaments. and bone. tuna. turkey. hormone-free. full of growth hormone and antibiotics. turkey beef. Protein consumption does not change your blood sugar levels. D.
causing destructive effects to the body upon intake. • 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. They become damaged and go rancid when cooked. 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. almonds. nuts. because they are stable under heat. nut. Each entry includes the following information: 28 . but you will maximize your good health. and you will not only maximize your fat loss. and walnuts. Fats To Reduce And Avoid • Omega-6 fats • Hydrogenated oils • Trans fats • Cooking oils (vegetable. and seeds are very unstable and break down into substances that are harmful to the body. seed) • Saturated fats: commercially raised animal products.Fats To Use • Omega-3 fatty acids (found in cold-water fish) • Naturally raised grass and vegetable-fed animals • Flaxseed. Cook only with olive oil and coconut oil.
iron. almonds have an adequate amount of magnesium. Friends: This tells you about alternatives to the food. sunflower seeds. because 5% to 15% of their calories are not absorbed by the body. 1. Friends: Pumpkin seeds. Walnuts All nuts are high in protein and monounsaturated fat (good fats). The water will cause the fiber of the nuts to expand in your stomach.» » » » Maximum Weight Loss Foods Legend What They Do: This tells you some of the most important benefits for you and your body. phosphorus. Nutrition: This tells you the main nutrients that will propel your fat loss to new levels. Almonds and walnuts are the kings of nuts. In addition. vitamin E. fiber magnesium. salted nuts. potassium. In addition to having protein. the slow release of calories will give you a longer feeling of fullness. making you feel fuller. Fight cravings by eating 24 almonds for a snack or before a meal. peanuts. calcium. avocados. Nutrition: Fiber. Impostors: This tells you which foods you cannot use as replacements. which is crucial to building muscle. or yogurt. Impostors: Smoked nuts. » What They Do: » » » Build muscle. Some factors that will influence your digestion are the skin of the nut and how well you chew them. ice cream. 29 . cereal. Eating nuts does not result in the high caloric intake that you’d expect. and then drink eight ounces of water to suppress your appetite. Almonds. You can introduce them into your diet by adding chopped nuts to your oatmeal.
baked beans that are high in sugar.” such as heart disease. garbanzo. The best beans are soy. protein. help to burn fat. Qdoba and Chipotle both serve black beans. on their burritos. are so balanced with protein and fat that you can replace a meat dish with a bean dish without worrying about the saturated fat. in general. 3. (2) Juice fresh vegetables. cancer. such as red. folate. » What They Do: Build muscle. » Impostors: Refried beans that are high in saturated fats. Some options for introducing them into your diet: (1) Stir fry with a little fresh garlic and olive oil. » What They Do: Neutralize free radicals. or (4) Steam them. Nutrition: You name it. hummus. lima. just like the song says. Beans. Impostors: None. On a side note. pinto. red. Green Vegetables As you know. regulate digestion. diabetes. » Nutrition: Fiber. » Friends: Lentils. They protect the body from “diseases of lifestyle. bean dips. black. kidney. The most nutritious bean is the black bean. Friends: Brightly colored vegetables.2. white. navy. high blood pressure. 30 . and orange squash due to their high antioxidant content. which are molecules that cause you to » » » age rapidly and develop disease. fiber. vegetables are densely packed with important nutrients and are also a critical part of your body-transforming diet. just don’t smother them with cheese or fry them. (3) Puree them and add them to marinara sauce. bioflavanoids. they have it vitamins. and obesity. minerals. bioflavanoids. and Alzheimer’s. and orange peppers. yellow. iron. phytochemicals. Beans. They also provide protection against cancer. heart disease. stroke. which have been shown to have the most antioxidants. Sprouts Beans are good for your heart. edamame.
Be sure that you buy the unsweetened. Friends: None. creatine. Friends: High-fiber cereals like Grape Nuts. Eggs The egg has received a bad rap over the years for its high cholesterol content. improve the immune system. Fiber One. It will get you through mornings when you are dragging. Oatmeal Oatmeal is your everything-to-everyone food. vitamins B-6 and » » potassium. the more calories you will burn! » What They Do: Build muscle. some Kashi brands. Just two eggs contain enough cholesterol to put you over the recommended daily allowance. ham. bacon. » Nutrition: Protein. zinc. Buffalo. phosphorus. Doctors recommend about 25-35 grams a day because of the health benefits. Benefits include: (1) Expands in your stomach to curb your appetite. and (4) Protects you from colon cancer by sweeping cancer-causing agents out of the intestines quickly. Fiber should be a staple of your diet. » What They Do: Boost energy and sex drive.4. Turkey Protein is the base of any solid diet plan. Lean Beef. research is finding that cholesterol levels do not rise as a result of eating 31 . All Bran. (2) Attaches to digestive acids in your stomach to lower cholesterol. B-12. reduce cholesterol. unflavored variety and use other power foods such as berries to enhance the taste. cured meats. maintain healthy » » » blood sugar levels. Have a serving a couple of hours before a workout to feel energized or at night to stop a late-night binge. iron. 5. (3) Protects you from heart disease. Impostors: Sausage. However. so the more protein you eat. Nutrition: Complex carbohydrates and fiber. 6. Impostors: Cereals with added sugar and high-fructose corn syrup. Chicken. It takes more energy for your body to digest the protein in meat than it does to digest carbs and fat.
Crisco. vitamin E. » Nutrition: Monounsaturated fat (olive oil). » Nutrition: Protein. so we will not repeat here. chlorophyll. Fish Oil Olive oil is the key ingredient in Mediterranean diets. » Impostors: Egg Beaters. such as lowering cholesterol and having the ability to curb food cravings. curb food cravings. Be careful how much you eat. which becomes rancid when heated at high temperatures. Coconut Oil. making it is more effective for the body to use in building muscle. because it does contain a lot of monounsaturated fat. » What They Do: Build muscle. » Friend: Cashew butter. Nut butters contain the same properties and benefits as the nuts themselves. » Friends: None. » » squalene. Olive Oil. The protein found in eggs has the highest biological value of any other food. flax seed. Do not cook with olive oil at high temperatures.dietary cholesterol. It is a monounsaturated fat. 32 . » Impostors: Sugary. and in oatmeal. » Best Friend: Almond butter. fish oil. vitamin B-12. they rise by eating dietary fat. canola oil in moderation. 7. margarine. vitamin A. trans-fat filled peanut butters such as Jif or Skippy. and lots more cardio protective nutrients. No more than three tablespoons a day. It is known for its health benefits. Nut Butters Nut butters made our list because of their versatility. Use on apples or celery. Impostors: Vegetable oil. Your best cooking alternative is coconut oil. all natural organic peanut butter. burn fat. in smoothies. boost immune system. Flax Seed Oil. 8. The egg should be your best friend. » What They Do: Lower cholesterol. Friends: Coconut. vitamin A.
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.
» What » » »
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.
There have been entire books written on the dangers of aspartame. you can find hundreds of research articles on this subject. If your search the Internet. • Tap Water: Contains various chemicals. plus artificial sweeteners. and nutritional deficiencies. This leads to high blood pressure. heart disease. premature aging. lead.400 calories per week. Studies show that drinking soda increases the risks of diabetes. Diet Drinks Diet drinks give you all of the drawbacks of drinking pop. weight gain. sending the body into a blood sugar frenzy. • Sugar and High Fructose Corn Syrup: Sugar in liquid form is dangerous because so much can be consumed in so little time. It is also responsible for leeching minerals out of the bones. caffeine dependency. The major ingredients in soda are: • Phosphoric Acid: Mixes with the hydrochloric acid of the stomach and interferes with digestion.10. Studies show that people who drink sodas do not cut back on the regular foods they eat. The main artificial sweetener used is aspartame. osteoporosis. When insulin levels spike. trihalomethanes. which are very detrimental to your health. This adds at least 200 calories a day. such as chlorine. and cause cancer. tooth decay. increase cravings. to their intake! 11. high cholesterol. obesity. which have been shown to alter brain chemistry. Soda Pop is a major contributor to obesity in this country. Diet pop will cause you to crave 38 . or 1. 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. fat burning ability plummets. and. and cadmium. of course. Diet Pop.
which contains lots of hormones and antibiotics. especially if you order the meat lover’s version. however. Sprouted grain breads are the best. just like corn syrup and white sugar. which is a smorgasbord of processed meats: sausage. White bread is made from white flour. pizza is full of sodium. which is refined and processed. Whole grain breads are fine. sugar. Bread gets a bad rap for putting weight on people. 15. colors. 14. which is a refined carbohydrate. Canadian bacon. In addition. fat. This makes for a high-calorific meal that you might as well just pack straight onto your thighs. Ice cream is close to the top when it comes to being the most unhealthy food. ham. Pasta White bread and pasta react in the body like white sugar. It also contains artificial flavors. Ice Cream Ice cream is loaded with calories. and refined flour dough. it is far from healthy. with no nutritional value. fat. White Bread. emulsifiers and stabilizers. even though it contains no calories. such as Ezekiel brand bread or Genesis 39 . pepperoni. In the end. All of these make ice cream one of the most fattening foods on the planet. and bacon. 12. preservatives. It really isn’t the bread. Deep Dish Pizza Pizza is one of my favorite indulgences.more food. This contains NO NUTRITIONAL VALUE AND EMPTY CALORIES. it is the type of bread. you will poison your body and still not lose weight. and dairy. Unfortunately.
look on the ingredients label for whole grain and avoid white flour or highfructose corn syrup. etc. and other diseases of lifestyle (self induced diseases). any major brand of sweetened cereal is simply vitamin-fortified sugar. followed by arthritis. Don’t Deprive Yourself Of These If you are stressing because you want to eat something that is listed above. and when you deprive yourself for a long period of time. Cereal is mostly white sugar in a box. Candy is straight sugar and some fat. anxiety. cause joint inflammation. but it has vitamins! That is the joke. Stay away from breads that are enriched. cancer. Buy brands. Take your time and wean yourself at your own pace. headaches. Your body craves them. Trans fats will not only cause you to gain massive amounts of weight. bleached. shakes. Basically. These tiny steps will make a difference. but they also lead to rapid aging. This will go right into your bloodstream. Sugary Breakfast Cereals. The truth is that the quality of the vitamins listed on the cereal box is poor. Vegetable Oil. and sabotage your fat-burning capability for a few hours. 17. nausea. 40 . Eat more whole grain. and predispose you to heart disease.brand bread. Shortening. such as Kashi since they tend to be on the healthier side and contain more fiber. and equally great advertising. 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. If you buy cereal. then go ahead and have it. Just don’t overindulge. They are used in fried foods and baked goodies and contain trans fats. Margarine These aren’t substances you would actually eat alone. 16. or white in color. mess up your hormone levels. Eat something raw beforehand. Sweets and refined carbohydrates are literally like a drug. your body goes through withdrawal-type symptoms: irritability.
made with a mixture of the Fat Loss Factor 15. which will satisfy your sweet cravings. Have a mid-afternoon snack. it is hard to find the time to cook whole food meals. 2) Have a mid-morning snack. Don’t overdo it. Portion Size: 8-10 ounces. Your fat-storing enzymes increase. Research shows that you stay fuller longer when you drink thick shakes rather than thin ones. causing your insulin levels to go through the roof. 30% protein. • They have a great balance of protein. • Their thickness takes up a lot of room in your stomach. high fat. Smoothie It Up Drink smoothies or power shakes regularly. can act as meal replacements or snacks and are recommended for a variety of reasons: • They require little time to make. 41 . With our hectic schedules. fat. and high calories puts your body into a chaotic state. and 20% healthy fat. 3) Eat a healthy lunch with 50% of your plate carbs. and belly. This combination of high sugar. Smoothies. and your fat-burning enzymes go down.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. butt. • You don’t need to be a chef to make a great shake. causing you to pack that food right onto your thighs. They are delicious and nutritious but too much of a good thing is always bad. • They will help you restrict your calories so you don’t overeat. • They literally taste like a dessert. and carbohydrates. Your body will store this as fat if you eat too much! The Smoothie Plan 1) Eat a shake for breakfast.
• Banana • Avocado • Organic Milk .Not Recommended . eat a small snack after dinner consisting primarily of protein and vegetables or 5% healthy fats. 1) Add protein. Here are some ideas you can use. • Cereals such as FiberOne.very high in calories • Sour Cream • Almond Butter or Peanut Butter 3) Add thickeners. Making a great smoothie is about balancing the protein. Base For The Shake The key to a great shake is to make it thick and creamy. 5) If you are hungry. You can combine two at most from each group. • Hemp • Whey (usually the best) • Egg • Rice 2) Add something to make it creamy. 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). be sure to count the calories. carb and fat content of the shake. • Small handful of blue berries • Five strawberries • Mango • Peach • Raspberries • Other 42 . If you use more than two.
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. 7) Add six to nine ice cubes and a small amount of water. when we get up. that is only part of the story. • Flax seed oil • Omega-3 fish oil • Raw shredded coconut . You are when you eat also! In other words. use only organic dairy products because their non-organic counterparts contain growth hormones and antibiotic remnants from the cow. lunch. if your meal strategy is upside down. then dinner. When should we eat our biggest meal based on energy requirements? Breakfast. They require little time to make. when do we need the most energy: before we go to bed or when we get up to start the day? Of course.5) Add Healthy Fats. Smoothies are a great control food for your diet. and they satisfy a sweet tooth. What is food? It is simply energy for the body.small handful • Coconut oil • Almonds 6) Add fruit or vegetable powder for extra anti-oxidants. Smoothies are healthiest without milk. your figure will be also. If you do choose to use milk. They allow you to regulate your caloric intake. 8) Blend all ingredients and serve. So we are completely upside down! 43 . If food = energy. Axiom 1: The Pyramid Principle Have you ever heard the phrase: “You are what you eat?” Well.
If you want to consume bad unhealthy foods or large amounts of calories. If you do splurge. with the least amount of calories at the end of the day. You will have more time to burn it off. a burger and fries for lunch. Your daily meal plan should be an upside-down triangle. especially in the evenings. make sure to take a half hour walk afterwards. garlic bread. you are not expending energy moving around. spaghetti and meatballs with sauce. 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. That gives you all day to burn them off. 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 . While you are sleeping. to help process the food. do it in the mornings and at lunchtime. If you don’t follow this rule. and the most at the beginning of the day. milk and dessert for dinner. For Example: Breakfast: Lunch: Dinner: Oatmeal. when ideally you should do just the opposite. with a huge bottom half! When this rule becomes a habit. So we start the day with a small meal and end it with a large one. your body shape will look like a triangle. so your body stores extra calories in your fat cells for leaner times.What is the typical American diet? How about a Pop-Tart for breakfast.
calories are used up. Make sense so far? Think of food as wood for your fire. This raises your metabolism. your body is winding down into a rest-and-repair mode. so you are more likely to store your food as fat. When the fire is burning.” 45 . Thus. and a higher metabolism means more fat loss. It means we should eat smaller portions five to six times a day. it is much better to put wood on the fire consistently. This will give you a bigger. Think of your metabolism as a fire inside your body. When the fire goes out. your digestive system cannot handle large amounts of food and the result is (1) loss of energy and (2) fat storage. 3) Grazing suppresses your appetite. On a side note. food overload messes up your hormones. Our ancestors did not eat three square meals. faster burning fire. Not A Gorger The Grazer Axiom is a rule common to all successful diet plans. During these final two hours of the day. This includes meals and snacks. There are three reasons why eating five to six times a day is so important: 1) We are being congruent with our genetics. 2) Your body turns into a fat burning machine because your metabolism is constantly running to break down food. Plus.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. There were no refrigerators to keep things from spoiling. calories are stored. This will give you a faster metabolism and you will burn more fat. you avoid the intense hunger signals that result from putting your body on a “diet. Is it better to consistently put wood on the fire or every once in awhile put a log on? In this analogy. Axiom #2: Be A Grazer. They ate all the time because they were hunter/gatherers and they ate what they found when they found it.
Cortisol is responsible for weight gain. which in turn raises your cortisol levels. but I’m not giving you permission to eat the whole 1. Everyone needs a holiday. and 46 .Axiom #3: Holiday Principle Everyone loves a holiday. Pick one day out of a week and make this your “cheat” day or your “holiday. What I am saying is that you don’t have to deprive yourself of it entirely if you follow the habits properly. it raises your stress levels. Also. I’m talking about being on a strict diet. You will feel sleepy an hour after your meal. Skipping out entirely on Cherry Garcia flavored Ben and Jerry’s ice cream will have a detrimental effect on your weight loss plan. It really affects your psyche (emotions) and is one of the best ways to sabotage your weight loss. I say this because when you crave something bad enough. I’m not just talking about Christmas and Easter. Part two of this axiom states that the best holidays are planned. There is nothing worse than depriving yourself of those things you love. Holidays are there to keep your emotional connections to food at rest so your body will work for you and not against you.000-calorie tub of Ben and Jerry’s. You will also notice when taking a holiday meal how disgusting you feel after eating gobs of fat and refined carbohydrates. 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.” 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 recommend at least 40 grams per day. 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. 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. carbohydrates. 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. This will fill your belly so you won’t be able to eat as much. if you are eating pizza. Studies have shown that people who changed nothing in their diet other than adding more fiber lost weight. 47 . eat a salad first. waste and toxins through your digestive tract. When eating. they cleanse your colon and create a path for the rest of the food. 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.you won’t have nearly the energy you had while eating healthy. If you are eating ice cream. 2) The fiber in the fruit or vegetables expands in your stomach and fills you up so you don’t eat as much. Fiber is a very important part of your diet. Also. The second part of the axiom is to “eat my fiber first.” This will clear a path and prepare your digestive tract for the rest of your meal. 3) The fiber in the fruit or vegetable helps to push food. eat an apple first. and when eaten with other carbohydrates.m. Raw fruits and vegetables are full of fiber. and proteins. make sure you eat something raw before you have your ice cream and to not eat it after 7p. For example.
It needs to say “100% whole grain” on the package. Whole-wheat should be in the top three ingredients and there should be a higher fiber content in the label. Look for more than three grams of fiber per slice. then it really isn’t whole grain. 48 ..” in the title of a product. the more ingredients on the back and the more words you cannot pronounce. the more you should stay away from the product! These are highly processed foods that are far removed from their natural state. Senior Research Epidemiologist and Nutrition Policy Advisor at the National Center for Health Statistics.” they are getting fatter and fatter. Insulin is a fatstoring hormone.H. If the first ingredient is enriched wheat flour.A general rule for you: The farther the food is from its natural state.. According to Dr. For example. you need more insulin to force the sugar into your cells. Food Companies Fatten You Up And Make You Sick “Fat Free” isn’t good for fat loss. When looking at food labels. This is because more carbs and sugar have been packed into those foods. and the more weight you will gain. Ronette Briefel.” This increase in caloric consumption explains why the decline in percent of total calories from fat can be confusing. P. “Between the 1970’s and the 1990’s. Your body will take the toxins you ingest and store them in your fat cells. Yet. during this same time period. Americans decreased their intake of total fat from about 37 percent of calories to about 34 percent of calories. Fat regulates your blood sugar. R. the more harmful it is for you. Doritos chips or hot dogs. More insulin = more fat stored. average adult calorie intake increased by approximately 300 calories. and when your blood sugar is high.D. Despite the fact that Americans are cutting fat from their diets by consuming “fat-free foods. “Whole Grain” Is A Marketing Lie Whenever you see “whole grain. be sure to check the label.
Flavorings. but what exactly are trans fats? They are fats that contain trans-fatty acids. so you can eat way beyond what your body’s natural impulses would call for. your body has a difficult time breaking them down. They are cheaper and last longer than butter. When reading food labels. ketchup. Avoid them like the plague. be sure to check for hydrogenated or partially hydrogenated oils. they can poison your body and cause damage to organs. Since they are synthetic. 1 ingredient to look for on food labels. It is packed with calories. They are difficult to digest. blocking the absorption of nutrients and making you fatter. and glycol are some of the main culprits. And Preservatives These are pure chemical compounds.High Fructose Corn Syrup (HFCS) This is a man-made sweetener that is cheaper and sweeter than sugar. It was developed recently and didn’t exist in the food chain in the 1970’s. This is the No. 49 . When they linger in your system. salicylates. Sulfites. soda. Examples of trans fats are hydrogenated oils. and they are formed when certain types of oils are heated at high temperatures. It is found in various cereals. cookies. propylene. Trans Fats The term “trans fats” has become a buzzword. pasta sauce. nitrites. even if it says no trans fats. which is why restaurants use them to increase their bottom line. The problem is that HFCS shuts off the body’s natural appetite control switches. Colorings. and the food manufacturers love it because it is cheaper to produce and therefore adds more money to their bottom line. whose effects over time cause serious damage to your digestive system. and meal replacement bars. Avoid these like the plague! Additives.
sucralose (Splenda). hydrolyzed protein. maltodextrin. One of the most addictive substances known to man. So keep your sodium intake levels as low as possible. and several other synthetic alternatives are responsible for fattening up America. Natural Sugar Alternatives 1. dextrose. MSG is referred to as an “excitotoxin” because it excites certain receptors in the brain and causes you to crave more and more. 2. hydrolyzed oat flour. plant protein extract. such as hydrolyzed vegetable protein.Sugar Substitutes Saccharin (Sweet’N Low). texturized protein. aspartame (NutraSweet). 3. These artificial sweeteners are so dangerous that if they are added to a product. Added Salt Salt. sorbitol. manufacturers must place a warning label on the package to alert consumers. or sodium. Sodium causes you to become bloated and retain water in your body. 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. In fact. and calcium caseinate. Stevia Honey Maple Syrup Brown Rice Syrup MSG (Monosodium Glutamate) MSG is used as a flavoring in foods. is another ingredient that is important to look for on food labels. yeast extract. sodium caseinate. This one is hard to find on package labels because it may be disguised under different names. 50 . 4. hydrolyzed plant extract. They are known to be toxic to your brain cells and to cause cancer. autolyzed yeast.
beginning with the substance that comprises the greatest amount down to the least amount.and meals get smaller from there. • Have a Cheat-Day once a week. • High fructose corn syrup or corn syrup. An example would be processed foods like white bread. • Eat only foods on the list.What You Don’t Want To See On A Food Label Food labels list ingredients in order. Watch out for the following in the first 3 ingredients of any food label: • Simple sugars. bleached. Success Tip: It’s OK to mess up. • Eat five to six meals a day including smoothies and/or snacks. Just jump back on the Fat Loss Factor right where you left off. “Is It Man-Made Rule” This rule is really powerful in helping you decide if you should eat a food or not. • Enriched. the more you stay away from these types of foods. Trust me. So if you are trying to lower your consumption of corn syrup. • Eat something raw at every meal. the better. This program is built around slip-ups. I’ve had plenty of them myself. or sugar alternatives like aspartame. or refined flour (these have been stripped of their nutrients). make sure it is not among the first three ingredients on the label. 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. When looking at ingredients. Therefore. ask yourself. • Remember: the most calorific meal is breakfast . You have to be careful when you shop for foods! A lot of these chemicals are designed to sabotage your weight loss efforts. 51 . “Is this food made by man?” Anything that is made by man is hard for your body to digest and use.
It is required to transport nutrients. it is contained in water. Every physiological process in your body uses water.” – Loran Eisley WATER: Our bodies are 70% water. and build tissues. regulate temperature. Why does this happen? 52 . Probably the most powerful weight loss tool is water because it suppresses the appetite naturally and helps the body metabolize stored fat.Principle #4 – Wash Away Fat With Water “If there is magic on this planet. which is the most vital nutrient in our system. you can live at least 17 days without food. Studies have shown that a decrease in water intake will cause fat deposits to increase. While you can survive for only about seven days without water.
When the body gets less water. Water is the essential component to good fat metabolism in the body and is designed to flush fat from the body. So how much water should you drink? The average intake should be at least eight glasses per day. This shows up as swollen feet. Obese people need to drink more water because they have larger metabolic loads on average than a “normal” sized person. stopping your ability to lose fat naturally. Your liver is responsible for metabolizing your stored fat. drinking enough water is the best treatment to rid your body of excess fluid. and if you are extremely obese drink more. then their workload is shifted to the liver. Only then will stored water be released. Diuretics force out stored water along with some essential nutrients. it perceives this reduction as a threat to survival and begins holding on to every drop. Any good weight loss program will consider the effectiveness of drinking enough water. FACT: Dehydration causes fluid retention. the body perceives this as a threat and will replace the water at the first opportunity. 53 . Diuretics offer a temporary solution at best. Water is stored in extra cellular spaces outside the cells. If you are overweight. As a result. drink 10 to 11 glasses per day. MYTH: Drinking too much water causes fluid retention. As for water weight gain. The best way to overcome the problem of water retention is to give your body what it needs: plenty of water. Again. legs and hands. Obviously this is just a general rule of thumb. and more fat remains stored in the body. it metabolizes less fat.It happens because if your kidneys aren’t functioning properly due to dehydration. If your liver has to do some of the kidney’s work. it can’t operate at its best.
your kidneys flush any excess fluid from your system. • Water should be your primary beverage. Make sure it is hard plastic that doesn’t leach. This has a cleansing effect on your liver and gallbladder. you are dehydrated. • If you feel thirsty. » Increases strength by up to 10%. or stainless steel that doesn’t have aluminum in it. » Regulates respiration. Here are some of them: » Lubricates joints to prevent injury. » Regulates digestion. water can control your hunger cravings. Benefits of Drinking Water Drinking water has many benefits. helping them to function better. circulation. • If you are hungry. » Increases endurance by 15%. • If your goal is weight loss. it retains as much fluid as it can. 54 . when you are properly hydrated. These are toxic for you. drink 12-16 8-ounce glasses of water a day. Drink immediately.When your body thinks that you have a water shortage. leaving you bloated. • Add lemon to your water. » Increases fat loss by flushing toxins out of body. Alternatively. excretion. 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.
and if so. A Good Whole Food Multi-Vitamin/Mineral The use of a good. None of the supplements I will be listing will be diet pills. Diet pills are definitely not something you should put into your body. quality multi-vitamin will not make you lose weight all by itself. and this increases your need to supplement. the more fuel your body demands. Americans spend $35 billion a year on weight-loss products and supplements. will you continue taking those pills forever? That is an expensive endeavor. Good Multi-vitamin Sources: • Source Naturals • Solar Ray • Drucker Labs • New Chapter Organics • Garden Of Life 55 . are you going to gain back the fat. or suppress your appetite. When you feed your body the proper building blocks. your fat loss will increase ten fold. or block cortisol. They supposedly speed up your metabolism. The more active you are. When you stop using them. Top 10 Supplements for Healthy Weight Loss 1. but it will make your body’s systems more efficient to burn fat. This is because your body will be unable to determine its actual set point. but more important would be the detrimental effects on your metabolism resulting from long-term use. Let’s pretend the manufacturers’ claims are true.Principle #5 – Good Healthy Supplementation T here are very few supplements you really should take.
html Click here to order my #1 recommended women’s multi vitamin: www. 56 . and cardiovascular disease. It is a natural anti-inflammatory. and it enhances weight loss.getprograde. depression.com/multi-vitamin-for-men.getprograde. since we are so deficient in Omega-3. it helps suppress cortisol. Extra B Vitamins: We just can’t get enough of these. • Enhance immune system and nervous system function. B vitamins have a variety of functions in your body: • Support and increase metabolism. it increases fat burning. It doesn’t taste bad and is essential to your health and weight loss goals.getprograde.Men: Women: Click here to order my #1 recommended men’s multi vitamin: www.fatlossfactor. Krill Oil is the best on the market right now. You can search the Internet to find them and compare prices.html 2. The fish oil is taken from smaller fish that do not bio-acccumulate as many toxins as some of the bigger fish. • Maintain healthy skin and muscle tone. • Promote cell growth and division. It is a very pure source from the cold waters in Norway. • Combat stress.html 3.com/multi-vitamin-for-women.fatlossfactor. This might be the most important supplement you need.com/essential-fatty-acid. There are several good sublingual (dissolve under the tongue) B vitamins available in the marketplace. Click here to order Omega-3 Krill Oil: www. Omega-3 Fish Oil Capsules/Liquid A good quality fish oil is critical.fatlossfactor.
com You can also purchase this from our shop: www. taking it from an acidic to an alkaline state. by Garden of Life. Probiotics These are healthy bacteria that help with food digestion and maintaining proper gut health. etc. Remember: Fiber 40 for Life! (40 grams of fiber a day) 57 .com. I like Garden Of Life’s organic fiber blend or Whole Foods has a great fiber powder. is my favorite: www. You can search the Internet to find a good source of probiotics. 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. not even bacteria. There are a variety of different brands. which leads to improved nutrient absorption.html 5. Healthy bacteria should be available from the soil. Trader Joes. Unfortunately. There are plenty of good fiber supplements on the market. Fiber clears the digestive system and levels out the insulin spikes that can occur when you eat too many carbs.fatlossfactor.getprograde.gardenoflife. The Perfect Food. especially if you are trying to lose fat.com/green-drink. or any health food store or even Amazon. Go to Whole Foods. Fiber Supplement: You cannot have enough fiber. and thus enhance your weight loss.4. They boost your immune system and help you assimilate food better. barley grass. from the veggies and fruit grown in it. Greens Powder This is made of wheat grass. 6.
but researchers later realized whey protein has incredible benefits for humans.7. and recovery. 58 . High-quality whey protein can have dramatic effects. I’d suggest two capsules for three meals a day for optimal results. • Promotes muscle strength. • Promotes muscle anabolism. which helps to create a slight thermogenic effect and actually helps with appetite suppression. Glutamine Glutamine is a non-essential amino acid that has been overlooked. it is a complete protein. Benefits include: • Supports your immune health. Whey protein is a by-product of the cheese manufacturing process. • Supports your body’s optimal metabolic rate and fat burning level. Plus it boasts the highest protein quality rating among all proteins. Cayenne pepper’s active ingredient is capsaicin. • Boosts your energy. It is a very cost effective and valuable supplement that can give you an edge on your fat burning program. • Supports beneficial gut bacteria. endurance. Here are the benefits: • Prevents muscle catabolism. 9. Protein Powder Whey protein contains all the essential amino acids. Pick up some capsules at any health food store. Cayenne Pepper Pills You should already be familiar with cayenne pepper from the cleanse phase of Fat Loss Factor. which is basically the tearing down of muscle. 8. • Protects all your cells via its antioxidant properties. At one time it was discarded or used for animal feed. • Provides critical amino acids and proteins. Thus. which is basically muscle growth.
Yerba Mate. Chamomile tea helps protect you from the effects of these Xenoestrogens. Drink a cup an hour before bedtime to relax you and prepare you for a good night’s sleep. Green Tea.Chamomile has no caffeine so it is not a stimulant.All four of these teas have unique poly phenols. And Oolong Tea . our water supply. 59 . and phyto chemicals that will boost your immune system and give your body an edge on fat burning. anti-oxidants. plastics. Chamomile. and lots of other foods. • Enhances glycogen storage.• Enhances the immune system. but the pytochemicals and anti-oxidants in this tea give it a powerful punch. You can drink them hot or cold. soy products. beer. air pollution. Oolong Tea Chamomile . which keeps you from getting tired easily when you exercise. Green Tea. It is a relaxant. Yerba Mate. If you need to sweeten your tea. White tea. This can be found at any grocery store. We are bombarded daily by estrogenic compounds found in pesticides. use Stevia as a natural sweetener. household cleaners. These estrogenic compounds are toxic to the body and will upset hormones and cause your body to hold on to stubborn fat. which will keep you from losing stubborn body fat. especially in your belly. 10.
then keep reading. is a great way to get some exercise. 2. Then it’s over before they know it and forgotten about until next year. The type of workout that we will be outlining is not boring. and then make it through two workout sessions. right? Why? Because we are action takers now. such as basketball or volleyball. It is designed to keep your muscles 60 . you will always have what you’ve got.” – Jim Rohn F or many people. I find that many people make excuses why they don’t exercise. 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. Taking the family for a walk or a bike ride after dinner is another great way to fit in a workout. Too Boring There are many ways to work out and not be bored. Joining a local sports league. exercise is a rare event. If this sounds like you.Rebuild Your Body & Melt Fat All Day Long “Unless you change how you are. We don’t want to do that anymore. They make a new year’s resolution to lose 20 pounds of jiggle. Six Work Out Excuses Below are some of the reasons people quit too soon.Principle #6 . 1.
• Visit your medical doctor. who will order tests and most likely give you a drug prescription. Remember: least invasive to most invasive when you are trying to heal your body. Think really hard before you go under a knife to ensure you have no other alternatives. • Start exercising. If you are suffering from a sickness.guessing. 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. Each day you will do just 1% more than the day before. Too Painful If you are sick or have injured yourself badly. homeopath. 4. permanent thing that you can ever do. 3. someone who can keep you focused on the end goal. then do the cleanse I mentioned.. it just needs to be reserved for the right situation. then the best way to get in a workout is to break it down into baby steps. • Surgery is always your last option as it is the most invasive. That means you should: • Stop activities that are harming you. In my practice. If you are suffering from back trouble. Zig Ziglar. Every workout is different. which will in turn give you the results you desire—and a lot faster. I’ve seen too many people who have been messed up by surgery. If that doesn’t help. or massage therapist. Brian Tracy. etc. find a good chiropractor in your area. • Visit a natural healthcare provider such as a naturopath. chiropractor. 61 . seek advice from a naturopath or other health care professional. • Change your nutrition. I’m not saying it is bad.
Reasons Why You Should Exercise Exercising has the following benefits: 62 . But guess what? It gets better each day.. BABY STEPS! The first step will always be the hardest—that first action. We are bombarded with so much information that our minds are always going a mile a minute. Question for you: How do you eat an elephant? Answer: One bite at a time. 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. This program will help you to get over this barrier. and also when you consider the obesity rate. which is 60%. The problem is that if we don’t lose weight or see results right away. We are being raised in a “fast-food” society where we’re trained to want everything RIGHT NOW.. Too Intimidating “I don’t know how to get started.” My goal is for you to become an action taker. we give up. 6. which is 70%. This is evident when you consider the divorce rate. whether it be your first day of dieting or your first day of exercising.. The results will come with consistency over a period of time.5. No Commitment Our society suffers from commitment phobia.
What do these guys have in common? They are all movie stars. and lowers your depression. 8) Decreases stress levels: lower cortisol levels. Alzheimer’s. and more. The reason they have that body is that it was literally their job. (Watch the TV Show Biggest Loser) 3) Builds and tones muscle.000 %. attention span. heart disease. 63 . The chances of you having a “perfect 10” body like theirs is slim and none. research shows that you can change this. This program is not designed for them. we think about Governor Arnold Schwarzenegger’s powerful pecs. In this program. even when you are sitting at your desk typing up that last-minute report for your boss. or Jessica Alba’s tight glutes. Improves your self esteem and self confidence. their real advantage is that they constantly feed on calories.1) Increases weight loss by 1. 4) Turbo charges your metabolism so it can burn fat all day long. 6) Improves every aspect of your health: Lowers your risk of cancer. Matthew McConoughey’s perfect abs. diabetes. The All-Day Fat-Burning Machine: Muscle When we think about muscles. Yes. 8 or a 9 body. Unless you want to work out two to three times a day as they did. 7) Boosts your energy by 300%. we are shooting for a 7. 5) Boosts your immune system so you can fight disease. it is designed for you. 9) Improves brain function: increases your memory. 11) Prevents and reverse osteoporosis. 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. 2) Can change your DNA: If you are blaming your family for you being overweight. and your learning ability. That is a different topic for a different day. 10) Reverses the aging process.
Muscle serves as a primary energy consumer for your body. and the piece of wood will burn up fairly quickly. Not only is this vocabulary a must to get you through the exercises. thus reducing the amount of fat you will store. it will also keep you from sounding like an idiot in the gym. 64 . especially weight training. It would take forever and a day for the match to burn up the log. Toss a log into it. For example. has its own vocabulary that you should learn. the less fat you have? It is all about that lean muscle mass. Fact: Every pound of fat feeds on only one to three calories a day. Let’s put this in food terms: Eat a piece of pizza and your muscle can fry it up a lot faster than fat. that is 10 repetitions or “reps. If you lift a weight 10 times in a row.” 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. Does it make sense that the more muscle you have. For example: 10 pushups + 10 pushdowns. and you’ll stimulate the amount of growth needed to help burn those extra calories. Repetitions: This is the number of times you perform the specified exercise. Think of your fat like you would a lit match.Fact: Every pound of muscle burns 40 to 120 calories a day just to sustain itself. three “sets” of 10 repetitions is performing 10 reps three separate times for a total of 30 repetitions. When focusing on the right muscles and following the right plan. you won’t add bulk. you’ll firm up. Think of it like a raging fire. Super Set: Doing 2 sets of 2 different exercises back to back (no rest in between the sets).
Rest: This is time between sets. adding more sets. and the easiest way to increase intensity is to shorten time between sets. work. Hips back so you have an arc in your low back Knees are slightly bent to provide shock absorption. We will be floating around a minute rest between sets. The more intense your workouts are. Shoulders are rolled back in their joint sockets. Upper back is flat and not arched or humped. and play. Proper Posture » The head is up and back so the ears line up over the » » » » » shoulders. adding more reps. The Law Of Adaptation This law states that over time. your body will adapt to the stress placed on it by whatever environment it is in or whatever situations it is regularly encountering. so they have 65 .” Intensity: How challenging your exercises are. The less time you give yourself. Belly button is sucked in towards spine. For example. the more intense the workout. the faster you will see results. Keep this posture in everything you do: exercise. Proper Posture Defined Poor posture leads to muscle imbalances and these will ultimately result in injury. This is easily modified by adding more weight. people who live in desert cultures are regularly exposed to sunlight. Failure: Doing an exercise to “failure” means doing a set until you cannot perform even one more “rep.
” Your body responds to whatever stress you place on it. If you don’t exercise. If you don’t exercise. your bones will break down. If you don’t exercise. The darker the pigmentation in the body. you will lose your youthful looks. but your body will adapt to that stress. If you don’t exercise. Part 2 of the law states that as you adapt to certain stresses. If you are a marathon runner and. your muscles are designed to run long distances. people who are used to warm climates are not prepared for cold weather. you will lose your energy supply. If you don’t exercise. For instance. The Law of Use It or Lose It If you don’t exercise. your body will be under high stress. you become “un-adapted” to opposing stresses. 66 .” This rule can be applied to any aspect of your life. guess what? Your muscles will convert over time to become shorter and more powerful. If you don’t exercise. you will lose it. you will lose your muscle. This should give you more than enough reasons to “use it or lose it. If you have never worked out and you ride a bike for two miles. If you don’t exercise. and you decide to become a sprinter and only run short distances.adapted by developing darker skin. your joints will break down. In this case we are talking about exercise. and you will feel less stress the next time you ride for two miles. you will lose your attractiveness. the better the ability to absorb ultraviolet radiation from the sun. you will lose your focus. Part 3 of the law states that you either “use it or lose it. If you don’t move it. you will lose your health.
your body will adapt to this sedentary lifestyle and drop the extra muscle you are carrying because it is not being used. 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. Best Time To Exercise The best time to exercise is anytime! It is always better to do it than not to do it. your body sheds the most metabolically expensive tissue. In our two-week diet plan. we force your body to keep adapting and changing because every workout is a different workout! You never get bored. which is muscle. When you work out after consuming carbs. Do not let your body get used to the same boring foods or the same old workout. 67 . before you have eaten any carbohydrates. Now. There are no plateaus because your body has to break through them naturally. In our exercise plan. The best time for fat burning and quickly transforming your body is in the morning. and you will always make progress. This is a key principle throughout this whole program. When it has adapted to the demands placed on it. Take the stairs instead of the elevator. and eat chili cheese dogs. So when you drive. it stops changing. This forces you to lose weight. If you do the same thing over and over. If you are an Olympic athlete and you chose to sit around all day. The healthiest time to exercise is two to three hours following a meal because your body has had time to digest your food. watch TV. your body will use those carbohydrates for energy instead of using the stored fat or sugars. These little things really do add up. drink soda. we change up your diet so you must adapt to something new and healthy. park in the farthest spot from your building and walk.Just the opposite is true also. your body adapts to it. let’s take the law of adaptation a step further. In order to be as efficient as possible.
Try to hold it as long as you can. When done consistently. then release. this is one of the most important exercises you can do. you will not only strengthen your abs. 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. the more fat you can burn and the higher you can boost your metabolism. This is working your transverse abdominis muscle. but you will also keep your abs tight and pulled in to your body instead of just hanging out like a pooch belly. If you have gained too much weight or have become pregnant again too soon. or driving somewhere. This means you will burn fat ALL DAY LONG. When you are pregnant. 2) Suck your stomach in as far as you can. Remember: baby steps. You will also notice that 68 . This exercise will tighten up your abs. (If your ribs are sticking out more than usual. and will speed the recovery process after pregnancy. Exercises: See Attached Sheets The exercises you will be performing will be a lot of full-body exercises. Here’s how you do it: 1) Sit up straight.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. When you look at them. If you are a recent mother. 4) Hold it for 20 seconds. you will notice that different days require different repetitions and sets. like you are trying to suck it to your spine. The more muscles you can exercise at once. Don’t be intimidated or afraid. 5) Do three sets of 10 repetitions. your abdominal muscles become stretched. This is to confuse your body and get more out of your workout. They are easier than they sound. the body has a much harder time regaining its previous state and doesn’t go back. then you are doing it right) 3) Hold it in and breath normally.
Yoga. 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. cardio kickboxing. They usually have eight-week classes. Bootcamps. Changing It Up Pilates. and they are a way to give your fitness some functional variety.baby steps. Tai-Chi.. success happens one small step at a time in the right direction. martial arts classes. Once you are accustomed to these workouts.these workouts have cardio intermingled between exercises. But forget about that now. This is to maximize fat burning in your body. Make it part of your lifestyle! 69 . Do not add more workouts or cardio just yet... dance classes.. let’s practice. You will start working out three times per week. leagues... then you can do a different workout every day for fantastic results.
In fact. These long. However. Here is the problem: our bodies weren’t designed to run long distances. Day in and day out. so your body continues to burn fat at a higher rate for one to two hours after your cardio session. For example. boring cardio sessions are not the best way to burn fat. Humans were designed for more stop-go activities. Anaerobic. HIIT will elevate your metabolism one to two days after your workout and skyrocket your metabolism. but the fact is that it works to burn fat.Principle #7 – Sculpt Muscle And Trim Fat! “Seventy percent of success in life is showing up. you will burn calories and fat. you will also burn up a lot of time. Most competitive sports are based on this. Most people hate it. if you are running five miles a day every other day. faster way to burn fat. High Intensity Interval Training High-Intensity Interval Training (HIIT) is a better. or stop-go exercise. Consistent. This principle is in line with the Law of Adaptation: constantly changing your pace so that your body has to “think” and adapt. The inefficient way to perform cardio is at a moderate rate for a long period of time. we are the only animals on the planet that run five miles or more at a time. steady-state aerobic exercise will eventually destroy your joints and your immune system. involving short bursts of exertion.” – Woody Allen The Dreaded Cardio Cardio—you either love it or you hate it. will actually strengthen your immune 70 . Your metabolism remains elevated for one to two hours after this long workout. Doing so actually goes against our genetics.
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 .walk at level 4 for 1. and increase your energy. Depending on which part of the fat loss factor workout you are doing.run at level 8 on a treadmill for 1 minute » Interval 2 .run at level 5 on a treadmill for 1 minute » Interval 3 . 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 .walk at level 4 for 1.5 minutes » Repeat these 4 intervals 4 times for a very intense 20-minute workout. » Warm-up for 3-4 minutes at a fast walk or light jog » Interval 1 .run at level 6 on a treadmill for 1 minute » Interval 2 .run at level 10 on a treadmill for 1 minute » Interval 2 .system.run at level 5 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 9 on a treadmill for 1 minute » Repeat this interval set again » Interval 1 .run at level 10 for 1 minute » Interval 4 . HIIT takes only 20 minutes two to four times a week.run at level 8 on a treadmill for 1 minute » Interval 4 .5 minutes » Interval 3 .run at level 6 on a treadmill for 1 minute » Interval 3 .run at level 7 on a treadmill for 1 minute » Interval 3 . improve your joints.run at level 7 on a treadmill for 1 minute » Interval 4 .run at level 9 on a treadmill for 1 minute » Interval 1 .run at level 8 on a treadmill for 1 minute » Interval 5 .
use the stair climber. on others use the elliptical. plyometrics with a medicine ball. Fat Loss Factor meal plan.» Interval 1 . etc. • Be sure to pace your breathing: in through the nose and out through the mouth. the law of adaptation. This will give you more endurance during the training. • The combination of full body resistance training. 30 minutes if you normally go 20 minutes. What a simple little secret. Now let’s combine this with a healthy.run at level 6 on a treadmill for 1 minute » Interval 2 . Do this for 10 to 15 minutes. instead of running. Add more time when you do this. • If it is sunny outside. run outside. Principle #7 Success Tips • If these levels are too high for you. • Other great exercises are jump rope. and then walk down.run at level 8 on a treadmill for 1 minute » Interval 4 . This is the ultimate fat blaster. there is nothing that tops hill sprints of 30 to 50 yards. or circuit training. use the bike. • If you have a watch that calculates miles per hour and distance. 72 .jog for 2 min to cool down Ultimate Fat Blaster As for cardiovascular interval training. and on others. box jumping. • It is also good to change the exercises you do: Some weeks. run up it. then drop them all down one or two levels. You can take a moderate run/ride with no intervals (remember we want to change it up). and HIIT will put your fat-burning hormones into overdrive. We will touch on this more later. go for a run or a bike ride. rowing. Find a hill. Remember: baby steps.run at level 7 on a treadmill for 1 minute » Interval 3 . and that is all that you have to do.
you rush to get ready. rush to do homework. rush. A recent study from Georgetown Medical Center showed that mice under stress gain extra weight even if their calorie intake doesn’t increase.Principle #8 – It’s All A Mind Game. rush to get the kids to and from practice. but when you follow this routine consistently for years. you release cortisol. rush. go. Scientists also report that after three months. then you rush to get home.. you work completely against yourself. not only is this stressful at the time you are performing these activities. these same mice became two times as obese as mice without stress. your body starts to age at an incredible rate. then you spend maybe a half an hour watching your favorite TV show. and you gain weight. So if you are stressing and dieting. 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. deadlines at work press your time. so they have something to eat. Everyday. which could be another reason why you aren’t getting the results you desire. rush to get the kids off to school. Stress And Weight Gain Research indicates the link between stress and weight gain is much stronger than originally believed.. feeding them Pop Tarts and sugar cereal. even though they were eating the same amount! When you experience stress. or stressing and working out. it seems like it is go.Relax W e live in a very high-stress society. then you sit in rush hour traffic. which is a powerful fat-gaining stress hormone. This little hormone makes it virtually impossible for your body to get rid of fat. 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). go. rush. 73 . As soon as you wake up in the morning.
he said that he discovered 10. and also look around you. Now here is your homework assignment: I want you to make a top-10 list of what you think a healthy mindset should be. Let’s start with reprogramming your mindset to a success mindset. Nothing you do can be a failure if you learn from it. But when asked how he persevered. He never failed.000 before he created the light bulb. Knowledge by itself isn’t power. Remember. then you do better. Nothing happens until something moves.. 74 . I promise. Do your best. Life always happens.. What you don’t have are the skill sets needed to change. Pay attention to their mindset and their attitude. and if you start to stray. I hope you enjoyed this lesson. Talk to people who have been successful at losing weight and keeping it off. Well.000 ways to not make a light bulb. He “failed” 10. You have to use it and apply it. go back and read key number 3 listed above. Fat Loss Factor’s Five Mindgrowth Keys: 1) Success leaves clues: Don’t try to reinvent the wheel. It is virtually impossible for anyone to stay on the straight and narrow. 5) The highest priority emotional requirement for everyone is the innate desire to feel loved and appreciated: This is what drives our actions. Don’t believe me? Step back for a second and think about why you do the things you do. The real part that people miss is the doing portion.How To De-Stress. 2) There is no failure. This is what I am giving to you. I’ve listed 5 key steps below. if you know better. 3) People have all the ability they need to succeed: You have success within you. This is why everyone always tries to look good for everyone else. Knowledge plus action equals power. Look at Thomas Edison. You’ll get the picture. 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. only feedback: This is where to start changing your mindset.
Some people say a daily habit is created in 21 days.I will give you mine. • Set aside time each day to perform rituals or to relax and meditate. 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. • Never let worry bother you. • Have an increased awareness and appreciation of yourself and your body. and take good nutritional supplements. • Have fun and do things. Don’t ever sweat the small stuff! 75 . • Laugh a lot. • Always care about how you look and about your body. pray. Read it every day for a month. Your outside is a reflection of your inside. not letting it go downhill. eat right. Don’t be anti-social! • Always see the glass as half-full. exercise. • Always crave physical activity and healthy food. read the bible. and be thankful. Have an optimistic attitude and be hopeful. reject worry. A great comedy can make you feel better. Change it around the best you can so that it will apply to you. • The ability to adapt to ever-changing conditions. • Keep in touch with close relationships. You can also force a smile (believe me this works wonders and is contagious).
However. It works the body as a whole using balance to increase muscle 76 . These are yoga. but it may not offer great cardiovascular benefits. With the practice of yoga’s stretching exercises. there are some things to remember before you take up yoga. The more you exercise. Hot yoga.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. Like yoga. Tai-Chi should be combined with more vigorous exercise that will yield faster results. newer forms of yoga like Ashthanga yoga. 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. and if cardio or aerobic routines are added you will benefit even more. If you are a beginner. it disciplines the mind and body. the more you will have a fast fat-burning body. Tai-Chi is suitable for people with health problems because it helps restore balance in the body and also boosts the immune system. and Power yoga offer vigorous exercise practices. Tai-Chi and Pilates. However. Pilates Pilates is another form of gentle exercise that strengthens and tones your core muscles and the trunk of your body. These slow movements tone the muscle through low-impact exercising. Also. Yoga For a mind-body exercise. you will attain more flexibility. On its own. Yoga is a great disciplinary teacher for the mind and may help you stay with your diet. yoga will help tone your body and muscles. Pilates is a disciplines routine that progresses through levels as your body adjusts. find a class with an experienced instructor to guide you.
vary the types of exercising you do. nutritious diet will keep you fit. What you think and how you think will determine if you are successful or not. To reap the most benefits from an exercise routine. Both exercise and diet are necessary not only to lose weight but also keep it off. Unlike yoga and Tai-Chi. Please. Pilates uses resistance equipment and even free weights at higher levels to give your body a better workout method. take this advice seriously and start applying it today. both in weight loss and muscle development. You’ll lose weight fast the more your body works. Regular exercise and a healthy.strength. at advanced levels. Remember: we are action takers. 77 .
No Life As Mr. 2) Breathe in through your nose for a count of five. Breathe from your belly and not from your chest.Principle #9 – No Breathe. 6) Repeat Steps 1 through 5. ridding your body of toxins faster and giving you a slimmer waistline! When you awake every morning. when you seem to have no air left. force more air out. Adding proper breathing to your workouts will give you that extra endurance to make your workout the best possible. Deep Breathing Routine 1) Breathe in from your belly. no life. Miyagi would say: “No breathe. This gives you energy. 3) Hold your breath for a count of 20 to allow oxygen to circulate in your blood. learn to pace your breathing. Daniel Son. 5) Once at the bottom. 4) Breathe out through your mouth for a count of ten. Repeat this two times to completely cleanse your body. Think about how a baby breathes. 78 . Do five to ten times each morning. your lymph flow is increased by 15-fold. You will be amazed at how much better you feel and how much energy you have! When doing resistance training and running. Research shows that when you take deep diaphragmatic breaths. Do this by pushing your belly out.” D eep breathing is an essential part of this program. take five to ten deep breaths. while breathing in. filling your lungs all the way up from the bottom. for the rest of your life. Breathe in through your nose and out through your mouth.
Researchers do not fully understand why we sleep and dream.. Your dreams and deep sleep are an important time for your brain to make memories and links. This gives you plenty of time to reap the benefits listed above. The hormones ghrelin and leptin. giving you a more positive outlook on life. Top 7 Reasons To Get A Good Night’s Sleep Allows your body to heal and repair itself. If you don’t get enough sleep. important for the regulation of appetite. Boosts your immune system. and you will not get the results you desire. you induce stress. sensory input. But it is the most crucial thing you can do for your body. your brain is busy processing your day. What is the optimal amount to sleep? Researchers suggest seven to eight hours a night for the average adult. making connections between events. If you can squeeze in a 20-minute power nap every day. 6) Balances hormones in your body. 7) Gives your memory a boost. My favorite!! I looooovvvveeee naps. don’t forget to get a good night’s sleep. Naps. While your body may be resting.5 hours of sleep a night. resulting in less sickness and disease. feelings and memories. Since you are working out hard in this program. 79 . you allow your body to repair and recover.Principle #10 – Rest Management S 1) 2) 3) 4) 5) leep is something none of us seem to get enough of. have been found to be disrupted by lack of sleep. but a process called memory consolidation occurs during sleep.. making you less vulnerable to depression. Getting more quality sleep will help you remember and process things better. making you more alert. you should split the difference and shoot for 7. Boosts your energy. you will recharge your batteries and boost your energy levels. When you sleep. Reduces stress levels in your body. Helps you lose weight. So if you are interested in controlling or losing weight.
2) Spend time with friends and family. uplifting music. take a vacation and do nothing. 5) Play video games. Below. Yes. 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. I’ve listed 12 of my favorite ways to relax. 9) Lay out at the pool. 11) Get a massage/facial. 3) Watch movies. Be sure to get the right amount. otherwise you will be fighting against yourself. 7) Read a book/go hang out at the book store or local cafe. Come back and start the program. I suggest making your own list and posting it on the fridge. 12) Daydream. 8) Clean/organize the house.Relax. 80 . your body requires you to relax and do nothing with thinking or physical activity. 6) Take a vacation. 4) Listen to positive. 10) Meditate/pray/take alone time. giving thanks for good things in life and just enjoying the silence. 12 Ways To Relax 1) Take a walk outside—walk the dog and appreciate nature. If you are stressed to the max.
Eating six small meals a day will boost your metabolism. Top Ten Makeover Tips When thinking about a new look. You will feel younger. Whether they tell you or not. Find your purpose in life. Eat Healthy – I’m not just talking about fruits and veggies. I believe a true makeover starts from within. which will make you look years younger. On a side note. That’s also the best way to be sure you don’t fall back into the same slump. try to work out at the start of your day. 2. working out will boost your self-confidence. because you will have more 81 . body and soul. Working out is also a great stress reliever. women mostly think of starting from the top. not only apply to women: men. If you take good care of your mind. If you can. 3. so men. Take the time to groom yourself properly and maintain your health from the inside to the outside. Certain exercises will even improve your posture. KBTV’s Weekend Anchor. Have Faith – Believe that you can’t make all of these changes on your own. 1. Every woman loves a well-groomed man. keep this list handy for some type of romantic. and I’m not talking about a career. Work Out – Whether you’re trying to lose weight or love your size. spontaneous treat your significant other will love and appreciate. which means changing your hair. your inner beauty will shine through. That’s actually last on my list. women love to be pampered. There is a higher being that knows you better than you know yourself. pay particular attention to this also. It symbolizes that you are putting yourself first. The below list of makeover tips by Ericka English.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.
That’s why I love mineral make-up. It doesn’t always take a phone call to an infomercial to get great skin. Try different colors that flatter your skin tone. If it makes you feel better. A pedicure will give you the confidence to put your best foot forward (pun intended). 82 . the clothes that look shapeless on the hanger may look great on your body. as if the sun kissed your hair. Make-Up – Visit your favorite make-up counter and ask the professionals to choose colors for you that bring out your best features. 6. Get a Massage – A good massage is worth the money. shop around for a natural product that works best for YOU. Try on every piece of clothing you find appealing. Invest in anti-aging products that meet your needs. 7. 8. If you have acne. don’t let the clothes wear you. Also be sure your highlights look natural. Zap acne scars with products that even out skin tone. don’t limit yourself to what you can’t eat. Cut and Color – Just like your make-up. 5. Go Shopping – The two words most women love to hear. Know what looks good on your body type and make sure YOU wear the clothes. Don’t be afraid to go up a size if you love the piece. 9. While soft hands will wow anyone to whom you extend the right hand of fellowship (shaking hands). 4.energy. Get Pampered – Soft feet and hands never hurt anyone. Some designers make their clothes smaller. then rip the size tag off when you get home. On the other hand. 10. Make sure you are wearing the correct foundation or powder shade. your haircut should compliment your best features. Treat yourself in moderation. Most massage therapists will tell you a nice rubdown will release toxins from your body. Also. Sometimes. what looks good on the hanger doesn’t fit your body type. Lines of demarcation are not cute. buy the larger size. Choose items that accentuate your assets. Wax On – Wax Off – Get rid of unwanted hair on your face and body (enough said). fix them. and drink the daily amount of water recommended by your doctor. Clear It Up – Instead of covering up your flaws with makeup. The same goes for your new hair color.
Personally. what you wear will accentuate the best parts of your body. I like my significant other to buy clothes for me. Be sure to ask the opinions of honest friends (not just people who say you look good in anything).To add to this list. You deserve it! 83 . just give your honest opinion.go pamper yourself for a job well done by following the ten tips above. Women: Help your man out and be honest with him. take me shopping. Now go and take the time for your after pictures and then. professionals. and make me try on stuff she thinks I look good in... It’s something you can do together that will build up confidence. or sales clerks at the store (use your judgment to see if they are just trying to sell you the clothing). Men: Unless you have a good eye for fashion.
it’s OK. now it’s time for a little upkeep. Don’t make it a habit! Use Fat Loss Factor #2 a few times a year.Principle #12 – Turning Your Program Into A Lifestyle N » » » » » ow that you’ve finished your 12-week program and have pampered yourself. find your weak points and start from Principle #1 again.” Fat Loss Factor is designed with lifestyle maintenance in mind. #4.” your body can handle it every once in a while. If you want to have some “deliciously bad-for-you foods. If you have reached your goal. and you will get what you have always gotten. you should have learned to bring balance to your life. By now. purge out toxins that are stored in your liver. 84 . and #8. To stay healthy. continue to do Fat Loss Factor principles #3. which is much easier to do. you will revert back to the way you were before. #6. If you have not reached your goal. It should be a lot easier this time since you’ve been through the program once already. Pay particular attention to the lifestyle un-diet. #4. Remember. It will give you an edge on any extra weight that you’d like to get rid of. #6. just feedback. just to keep your body in tip-top shape. Go back through principles #3. Reassess the last 12 weeks. #7. there is no such thing as failure. Remember this quote: “Do what you’ve always done. Guaranteed. and #8. great job. You’ve done the hard work. let’s talk about making this a lifestyle. #7. Weight loss and weight management are two different monsters in themselves. 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. kidneys and fat cells.
mother.Motivation Tips If you need to be motivated here are some ways: » Set goals. church. It might be one of the reasons you are having a hard time losing weight. here are some realizations and solutions to consider: » Avoid anti-depressants. Write out a big list of the positives of going through this program. If your spouse belittles you and tempts you.. » Get a workout partner... then you need to find another support system. Find an accountability partner: a friend. Then write a list of what would happen if you don’t go through this program (look into the future). Say affirmations every morning.. Take some photos if you have to. They are never a long-term answer and will make you » gain weight. then it’s time to re-assess your relationship. (I don’t recommend spouses just because it might be a sensitive issue—use your best judgement on this one).... I am beautiful and I deserve the best in life. Now stare at the parts of your body that you hate the most. I am motivated to give 100% to my program today. Stare at yourself naked while you eat junk food. family. Depression/Self Esteem Issues If you are depressed. A lot of research supports that they work. sister. I choose to work out today because I will have the body of my dreams.. It’s always good to partner with someone who is going » » » » » » through the same struggles.. (relationship stress is 2nd only to financial stress).. I am strong and confident and can do anything I set my mind to..and always be positive: I choose to make today a good day.” If your spouse doesn’t support you and still wants to eat junk food in front of you. There are plenty of online communities that can help. I’ve provided you with in-depth goal setting sheets. Go to counseling or have a deep heart-to-heart talk with them. Make a vow to look better and burn the pictures in a “ceremony.just be creative... or go to friends.coworker. Get emotional about it.. etc.. I use one and 85 . Burn this image into your mind. Buy yourself a light box.
then start giving love by helping your neighbors. Believe it or not. never the negative. but unfortunately it is impossible to spot-reduce specific areas of your body naturally.” etc. Actually. Use only positive words. For example: “I choose to be happy and full of life today” instead of “I choose not to be depressed today. This will always put a smile on your face. and 86 . They are reasonable in price also. I am thankful that my car works. these work. long distance. Your brain has created negative pathways (thought patterns) that you always revert to when faced with stress or adversity. Practice with affirmations every morning. here are some tips that will push you in the right direction: » Suck your belly button to your spine exercise. Go to church for example. or a dog greeting you at the door. It’s a great way to start your day. the poor. Always focus on the positive. You can make a difference! Get a pet. Time to have a heart to heart with your creator. rid those words from your vocabulary altogether. Have faith. Belly Fat Tips I hate to be the bearer of bad news. Nothing like a cat jumping on your lap after a hard days work . I am thankful that I have good health. 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. For example: “I am thankful that I have a roof over my head. Realize that you are loved. With that being said. etc. It creates positive brain patterns. More cardio! Start doing more forms of cardio: hill sprints. Be thankful for the little things.” See the difference? Avoid words like “NOT” or “Don’t” or “Can’t” when doing affirmations. Exercise. Start giving thanks every single morning while you are in the shower.» » » » » » » » » I swear by them. Take a walk and experience nature. 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.
soy. Binge Eating. Go to an MD as a last resort because getting on sythetic. Get plenty of rest. Do your own research. and Pilates. and don’t be a victim. So how in the world do we overcome it? Here are some guidelines to follow: » Go back and read the mindset principle (#8) again. » Cleanse quarterly (Principle #2). cardio kick boxing. beer. etc. The law of adaptation will always kick in (remember least invasive to most invasive). jui-jitsu. Start a class in boxing. Eat organic foods. etc. Strengthen and tone your core: either join a class or buy a DVD of yoga. (advanced). kickboxing. And Portion Control This is a tough problem that EVERYONE deals with. pesticides. man-makers. Emotional Food Cravings. Check your options for alternative medicine and conventional.» » » » interval training. snatches and combination lifts like eliminators. cleans. Get plenty of exercise. » Follow the lifestyle-undiet. air pollution. Do more full-body exercises such as squats. cleaning supplies. deadlifts. » Drink a lot of Chamomille Tea. Do 10-day cleanses quarterly (covered in principle 2). Addressing Hypothyroidism Here are some guidelines for addressing hypothyroidism: » Your hormones are imbalanced and this is a major cause of weight gain. Go to an alternative-care practitioner such as a naturopath to find out how to balance your hormones naturally. man-made hormones is not good to solve a long-term problem. Stay away of Xenoestrogenic substances found » » » » » » in plastics. tap water. » EFT (Emotional Freedom Technique): there has been a lot of success using this 87 .
and you start to get an emotional food craving. That ends the program. Stare at the parts you hate most about your body and think you are just adding to that fat. just in case. If you really want to eat a fattening food. Things will get better. Don’t jump ship. get back on and keep pushing forward. The fiber will expand in your stomach and fill you up. put your food on a small plate and don’t go back for seconds. Eat a raw fruit or vegetable/salad (no cheese or heavy dressing) before you eat your meal. Google it for more information. Charles 88 . I have faith in you.” – Ancient Chinese proverb. You can do it. and drink a glass of water before your meals (these will expand in your stomach and fill you up faster). etc. A portion is the size of the palm of your hand for each food group. practice the two-bite principle: Take two large bites and give the rest away. so that is why I suggest quarterly. All The Best In Successful Weight Loss. Eat 10 to15 raw almonds. Make sure you drink at least ten 8-ounce glasses of water per day. Do a 10-day cleanse quarterly (possibly the best thing to break emotional eating habits and change your diet)... do affirmations while you look at yourself in the mirror.» » » » » » » » » technique to control food cravings. Dr. you can email us at support@fatlossfactor.. you can fall back into old patterns. If you are sad. Of course. NO MORE Sit in front of the mirror naked and eat your favorite fattening food.. For portion control.. You need to have faith and don’t underestimate yourself. If you fall off the boat. These are traits of action-takers and people who persevere. Or just eat a small portion to get the taste of it. just stay in the boat. “A journey of a thousand miles begins with a single step. worried. Great job making it through! We will be introducing a maintenance course in the near future so stay tuned! If you have any questions.com and one of our trainers will help you! Remember: When you are down and depressed.
7. If you are on the go a lot. Most rice cookers also steam vegetables. Blender – A good blender is necessary for making smoothies. Steamer – Most department stores sell a steamer for $20 that is great for steaming veggies. get a blender with at least 400 watts so it can crush ice. the best on the market is the Vitamix. George Foreman Grill – Any version is fine. 6. Here are seven tools needed for your kitchen. Food Processor – A small one is fine.. 4. If you want to go all out. and nut butters.. pasta. Most department stores have the Jack LeLanne Juicer for $90. baby food. I use the Next Grilleration G5 that has interchangeable plates. Juicer – A great juicer is the Omega 8005. I recommend you do your own research and also make sure to read about both sides of the argument. then purchase a hand blender. You can use anything but a microwave (no one is really sure if microwaves are safe). 1. This blender has the horsepower of a small lawnmower! Otherwise. unless you plan on cooking for the whole family! 3. You can make some killer whole grain waffles! A basic Foreman Grill costs about $30.Appendix Tools For A Fat Loss Factor Kitchen These are the kitchen appliances needed to prepare the Fat Loss Factor meals and snacks. It also has waffle plates that actually work really well and it runs around $110. These are fast and work just as well. It costs about $250 and can also make sorbet. plus they are easy to clean!! 2. 5. Rice Cooker – Most department stores will carry a $30 rice cooker. Toaster Oven – Use a convection oven or the Aroma Turbo Oven to heat up your food. I believe that a microwave is a very unnatural way to cook 89 . It works OK but is a little harder to clean.
I will bold those items I believe are necessary. I am giving you a variety of options. Convection ovens range in price from $30 to $100. and I will only use it sparingly to warm up food for no longer than two minutes. Fat Loss Factor Home Gym Equipment Every item on this list is not necessary.food. because it is better to work your body in a variety of ways. 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 .
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