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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
Colored Fruits. Hemp 13. Whey Protein Powder 14.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. Coconut Oil. Green Vegetables 4. Raw Or Lightly Pasteurized Organic Whole Milk. Chicken. Wild Caught Salmon 15. Yogurt 28 29 30 30 31 31 31 32 32 33 33 33 34 34 34 35 Fat Loss Factor’s 17 Foods For Guaranteed Weight Gain 1. Lean Beef. Potato Chips 4. Kefir. Nut Butters 8. Store-Bought Juice. Walnuts 2. Buffalo. Oatmeal 6. Turkey 5. Fish Oil 9. Whole Grains 10. Jasmine. Almonds. Olive Oil. Cheese. Doughnuts. Eggs 7. Flax Seed Oil. Brown Rice. Beans. Sprouts 3. Fruit Drinks 35 36 36 36 4 . Pastries 2. Vegetable Juices 11. French Fries. Berries And Vegetables 12. Basmati.
Smoked Meat. Pasta 16. 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. Alcohol 10. Flavorings. Diet Pop. And Preservatives 48 48 49 49 49 5 .5. Colorings. Shortening. White Bread. Fried Fish. Sugary Breakfast Cereals. 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. Sausage 9. Deep Dish Pizza 14. Hot Dogs. Oysters 8. Soda 11. Diet Drinks 12. Vegetable Oil. Ice Cream 15. Bacon. Fried Seafood 7. Lunch Meat. Raw Clams. Decaffeinated Coffee 6. Candy 17.
Green Tea.Rebuild Your Body & Melt Fat All Day Long Six Work Out Excuses 1. Too Painful 60 60 60 60 61 6 . Oolong Tea 55 55 55 56 56 57 57 57 58 58 58 59 Principle #6 . Probiotics 6. Fiber Supplement: 7. Yerba Mate. Protein Powder 8. Omega-3 Fish Oil Capsules/Liquid 3. Greens Powder 5. Takes Too Much Time 2. Extra B Vitamins: 4. Glutamine 10. Cayenne Pepper Pills 9. Too Boring 3. A Good Whole Food Multi-Vitamin/Mineral 2.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. Chamomile.
No Commitment 6.4.. Too Intimidating 61 62 62 Reasons Why You Should Exercise Lingo: The Language Of Working Out Proper Posture Defined The Law Of Adaptation Best Time To Exercise Exercise: Suck Your Belly Button To Your Spine 62 64 65 65 67 68 Suggested Workouts / Times Changing It Up 69 69 Principle #7 – Sculpt Muscle And Trim Fat! The Dreaded Cardio High Intensity Interval Training Sample Workout #1: 70 70 70 71 Ultimate Fat Blaster Principle #7 Success Tips 72 72 Principle #8 – It’s All A Mind Game.Relax Stress And Weight Gain How To De-Stress.. Fat Loss Factor’s Five Mindgrowth Keys: 73 73 74 74 Elements Of A Healthy Mindset 75 7 . Lack Of Motivation 5.
Emotional Food Cravings. 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.3 Forms Of Exercise That Can De-stress Your Mind Yoga Tai-Chi Pilates 76 76 76 76 Principle #9 – No Breathe. 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 .
Adequate planning lays the foundation for this program. beautiful. So…take a deep breath and get ready. Your life is about to change. You will use a journal and a stat sheet to help you record and monitor your progress throughout the program. Pick a day and record the measurements each week on that same day (for example. Here we go! Body Measurements To accurately assess your progress through the Fat Loss Factor program. then you plan to fail.. This is important to keep you motivated and consistent on the Fat Loss Factor Program. Take these measurements once weekly.. you will need the following items: • Seamstress measuring tape 9 . To take your measurements. rather. These tools will allow you to track your progress and accomplishments..Prepare For Success “The most practical. In presenting this program. I will concentrate on those techniques and methods that are proven to work. you must plan correctly. workable philosophy in the world won’t work . If you fail to plan. you will record your body measurements at the beginning and as you progress through the program.if you won’t.” – Zig Ziglar T o achieve success in all that you do. You need to be aware of both your micro-accomplishments and your major ones.Principle #1 .. every Friday). I will not waste much time discussing theory and principles.
Check your journal each day in the morning and evening. your right thigh (middle).• Journal • Digital camera • Calipers (optional) • Scale Seamstress Measuring Tape A seamstress measuring tape works best. your hips (the widest part). Track the following information: • Meals. updating as required. waist (around the smallest part). • Tan for your after picture. 10 . • Take the picture from the same distance each time. 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. 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. • Hold a newspaper showing the date you started. the middle of your right arm (highest point in your bicep without flexing). chest (underneath arms). Buy a binder and binder paper so you can add new sheets as required. Here are some tips for taking these pictures: • Use the same background.
Weight is the least important of the four measurements because weight loss doesn’t necessarily mean fat loss has occurred. but you are losing muscle. 11 . it is important to lose fat but not muscle. They will be more accurate. This can serve as evidence that you are making progress. upon checking their weight. Throughout this program. You should find they are getting looser.• Smile for your after picture. Have experts take your body fat measurements. So shake off the old ways of thinking and get ready to learn about and use additional methods to test and measure your progress. Calipers Calipers will allow you to measure your percentage of body fat. Most people. Inquire at your gym. Scale Weigh in once a week. that is not a good result. If your weight is decreasing. observe how your clothes are fitting. hope to see the number decrease each time. Another way to get motivated is to check your clothing periodically. however.
9. Increase your endurance. your body has accumulated toxins from processed foods. These toxins are now stored in your fat cells. 10. making it more efficient. and ultimately lose weight. 2. Ten benefits you will gain from Principle #2 1. Strengthen your immune system.Natural Food Diet (2 weeks) To rid your body of fat permanently. 7. Lose excess weight. Over the years. Eliminate harmful toxins causing your fat cells to shrink. 4. This natural food diet last 2-weeks and will reset your body and prime it to become a fat burning machine. In With The New “Man is what he eats. Gain energy. you need to cleanse your body of toxins. 3. Improve your overall health and well being. Accomplish more. you will improve the function of your digestive tract. You will feel healthier. 5. Sharpen your mind. Break down emotional ties that you have with food. Sleep better. you can remove the toxins. 6. By implementing these techniques. pollution. The components of the diet are as follows: 12 .” – Goethe T he techniques presented in this section are designed to reset your metabolism and lower stress on your digestive system. Part 1 . and chemicals in the environment. 8.Principle #2 – Out With The Old. If you remove the fat cells. have more energy.
ice cream. and then build it back up. walk every day for a minimum of 30 minutes and up to an hour. In the process.You may eat these natural foods: • Fruit (organic is preferred) • Vegetables (organic is preferred) • Raw nuts • Raw seeds • Legumes (beans) • Spring water (or reverse-osmosis water with a pinch of sea salt) • Coconut oil (for cooking) • Extra virgin olive oil with lemon juice (for salad dressing) You may not eat: • Dairy (milk. cheese. 13 . yogurt) • Meat • Bread • Pastries • Sugar or artificial sweeteners • Eggs • Canned fruit or vegetables • Anything with white flour • Grains or rice During these two weeks. What separates this program from other programs is you will break your mind and body down. you will change your lifestyle. Walk outside if possible and keep a brisk pace such that you break into a slight sweat.
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. take another herbal laxative first thing in the morning. 2. Drink the entire quart preparation within 10 to 20 minutes. and add two level teaspoons of uniodized sea salt (iodized salt will not work properly). • Purify the glands and cells. Saltwater Flush The saltwater flush is a cheap. Here is one that works (but you can use another one) “Smooth Move” by Traditional Medicinals. The breaking up. You should have two to three bowel movements a day. You will need to use the bathroom throughout the flush. • Reduce body fat by two to eight ounces per day. • Build a healthy bloodstream. Do this as soon as you get up in the morning every day of the Master Cleanse.Part 2 . 1. easy. Drink one serving the evening before you start the cleanse. controlled laxative that will cleanse your colon. and blood vessels. If you drink this tea and you are still having trouble with bowel movements. • Cleanse the kidneys and digestive system. and purging of encrusted debris from the small and large intestinal walls is the most important part of the Master Cleanse. This will begin the process of thoroughly washing the entire digestive tract. arteries. loosening. purchase herbal laxative tea. • Eliminate waste and hardened material in the joints and muscles. before you start the saltwater flush. Most health food stores and some grocery stores carry them. 3. Herbal Laxative Tea To aid in the digestive system flush. • Relieve pressure and irritation in the nerves. Prepare a full quart (4 cups) of medium-to-hot water. 14 .
• 8 oz Water (spring or distilled) Master Cleanse Summary 1) The night before you start the Master Cleanse. or C dark amber maple syrup (preferably grade B). and the blood cannot absorb the salt. • Drink all within 20 minutes. Never use lemon juice from the bottle or frozen juice concentrate. After the saltwater flush. Perform this saltwater flush every day in the morning while you are on the cleanse. begin taking the lemonade drink. Do not use maple-flavored syrup. • 1 tablespoon genuine grade organic A. and remember that you will be saltwater flushing for the first hour of the day. Buy the flakes or powder in the spice isle of the grocery store. the kidneys cannot absorb the water. 15 . If you can tolerate it. 2) Perform the saltwater flush early the next morning. the uniodized salt and water have the same specific gravity as the blood. Hence. • 1/10-teaspoon cayenne pepper (red pepper) natural or organic. • Add 2 teaspoons of uniodized sea salt to 4 cups of lukewarm water.For those readers who are concerned about blood pressure deviation due to salt ingestion. there is no salt retention. B. Ingredients For The “Lemonade” (Drink six to eight times a day ) • Juice of ½ lemon or lime (preferably fresh squeezed and organic). 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. keep adding more. take a laxative tea such as smooth move. This saltwater flush may be performed as often as needed for proper washing of the entire digestive tract. Red pepper has great thermogenic effects. therefore. During waking hours. or get Regular Tea by Yogi Tea.
the following foods contain lots of water and will be OK. Eating non-organic. If you must eat. because eating slows down the cleansing process. This is actually good news. however. 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. store-bought meat is very hard on your body and is linked to many health problems. or white tongue.3) 4) 5) 6) • So this flush in the morning every day of the cleanse. you may experience detoxification symptoms such as headaches. You can get plenty of protein without meat. You are getting better! Use peppermint oil or drink mint tea to combat detoxification symptoms. • 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. nausea. acne. 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. Use restraint. I personally recommend three days on the cleanse then take three days off and three more days on the cleanse. It means you are purging toxins from your body. bad odor. low energy. 16 . bad breath.
This program is designed to lose large amounts of weight in small steps. You do have the will power to wait two to three weeks. just feedback. » Remember: BABY STEPS! 6) Stay strong and remember that you will eventually have your favorite foods again. Eat as much of these foods as you want!! If you are hungry. 5) There is no such thing as failure. Accept it. detoxify your body. don’t give up. and prepare yourself for the next phases of Fat Loss Factor. then eat! 3) If you happen to cheat on the natural foods diet. Don’t be afraid to fail. move on and persevere. You will lose fat naturally. That’s OK. Pick up where you left off and keep going! 4) If you cheat on the cleanse. 17 .2) Your goal during this phase is to gorge your body with whole food nutrients so it can rebuild and repair itself. try again later.
making it almost impossible to lose weight permanently. blocked or clogged up with toxins and excess waste. Its purpose is to breakdown fat and filter out harmful substances via bile. your liver and colon become sluggish. slowly functioning liver. preservatives. Another sign of an unhealthy liver can be a roll of fat around the upper abdomen. In most people. etc. Now. Guess what they also do? Shuttle excess toxins into fat cells. hips. this fat is shuttled to the belly. slowing your metabolism. or thighs. If this re-circulated fluid is high in fat and/or toxins. These toxins overwhelm your two main detoxification organs…that’s right.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. you are ingesting an enormous amount of toxins. If you find yourself eating a large amount of processed foods. butt.. This is a sure sign of a clogged up. dairy products. Liver Function The liver is like a complicated filter. the process leads to excessive weight gain. and (3) a clogged up Colon. red meat. it can’t remove the small fat globules that circulate in the blood stream. weight gain tends to occur around the belly area and a protuberant abdomen (also know as a pot belly) will develop. you guessed it: your liver and your colon. poorly functioning liver. Since this happens over a long period of time. These extra globules then build up 18 . The areas close to those 2 organs. if the liver does not regulate fat metabolism efficiently. 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. If the liver filter is damaged.
you become fat. Edward Group) To give your liver a boost. when your liver is clogged with junk. That’s one of the major reasons we get fatter as we age. 24 hours a day. Even while you’re sleeping! This is what Fat Loss Factor will help you achieve. 19 . grapefruit increases the natural cleansing processes of the liver. make sure you include these foods in your daily diet. Grapefruit High in both vitamin C and antioxidants.in other organs and in fatty deposits under the skin. Garlic also holds high amounts of allicin and selenium. you’d gain the weight right back? Clean out your liver properly and it will turn right back into the fat burning. metabolismboosting organ it once was. A small glass of freshly-squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins. arms. Ever wonder why whenever you would diet and stop. it is almost impossible to lose this abdominal fat. no matter how much “dieting and exercise” you do. 2. Imagine starting a good weight loss program with a healthy liver that’s burning fat for you. two natural compounds that aid in liver cleansing. Try to add at least 2-4 servings a day. 7 days a week. Until the liver function is improved. and belly. 1. Garlic Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Basically. which can lead to cellulite in your butt. Liver Cleaning Foods (From Dr. thighs.
and flax-seed are great for the liver. when used in moderation. it takes some of the burden off the liver. In this way. mustard greens. Recent studies indicate improved liver health when avocados are ingested regularly. in turn. Green tea is not only delicious. These will increase the creation and flow of bile. cooked. Green Tea This liver-loving beverage is chock-full of plant antioxidants known as catechins. Try bitter gourd. which is necessary for the liver to cleanse harmful toxins. but it’s also a great way to improve your diet. spinach. This. dandelion greens. hemp.3. 8. these cleansing foods offer a powerful protective mechanism for the liver. Olive Oil Cold-pressed organic oils such as olive. a constituent that assists the liver’s overall functions. and chicory into your diet. 5. or juiced. makes it easier for the liver to handle the toxic load during the cleansing process. 6. arugula. They are extremely high in plant chlorophylls and absorb environmental toxins from the blood stream. Beets and Carrots Both of these vegetables are high in plant-flavonoids and beta-carotene. Avocados This nutrient-dense super-food helps the body produce glutathione. apples hold the chemical constituents needed for the body to cleanse and release toxins from the digestive tract. Eating beets and carrots can help stimulate and improve overall liver function. Leafy Green Vegetables Leafy greens can be eaten raw. chemicals and pesticides. With their distinct ability to neutralize heavy metals. 20 . 4. Apples High in pectin. 7. They help the body by providing a lipid base that can suck up harmful toxins.
11. 12. try eating whole-wheat alternatives.9. Walnuts are also high in glutathione and omega-3 fatty acids. These natural enzymes help flush carcinogens and other toxins from the body. walnuts aid the liver in detoxifying ammonia. which aids the body in synthesizing toxic material into a substance that can be absorbed by water. nutrients known to improve overall fat metabolization. Whole Grains Grains. which significantly lowers our risk of cancer. Walnuts Holding high amount of the amino acid arginine. and liver decongestion. 21 . instead. 10. liver function. Make sure you chew the nuts well (until they are liquefied) before swallowing. If possible. which support normal liver cleansing actions. Cruciferous Vegetables Eating broccoli and cauliflower will increase the glucosinolate in your system. adding to enzyme production in the liver. do not eat foods with white flour. are rich in B-complex vitamins. Drinking freshly squeezed lemon or lime juice in the morning helps stimulate the liver. such as brown rice. Lemons & Limes These citrus fruits contain very high amounts of vitamin C.
” it becomes harder to get back on. eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes. we will be integrating those in our meals. Your metabolism slows to a snail’s pace because it anticipates a period of famine. we will focus on eating foods with high thermic effects (to boost metabolism). 14. Group for that exhaustive list. Other liver cleanse foods not listed above are artichoke. and you should also be working those into your diet. Here’s why: When you drastically cut calories. To compound this problem. coleslaw. and sauerkraut. Each time you “fall off the diet band wagon. 22 .A Four-Letter Word The first three letters of “DIET.” spell…”DIE. Turmeric The liver’s favorite spice. the complete opposite of what you need to do to lose weight. This natural response makes it difficult to lose the fat you desire. asparagus. anywhere you can. DIET . Cabbage Much like broccoli and cauliflower. your body then dumps the most energetically expensive tissue muscle! So you end up losing muscle and storing fat.” That is what happens to your metabolism as you yo-yo on and off the many popular diet plans. and it is trying to conserve. Turmeric helps boost liver detoxification by assisting enzymes that actively flush out known dietary carcinogens. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Special Thanks to Dr. These food groups are proteins and fibers containing complex carbohydrates. In this section. kale and Brussels sprouts.13. Now. Try eating more kimchi. your body goes into starvation mode. cabbage soup.
The most common form of polysaccharide complex carb is starch. which in turn increases your metabolism. Red meat should be eaten one to two times per week because of its high saturated fat content. the body cannot metabolize them (convert them) into energy as quickly as simple carbs. Complex Carbohydrates Also called complex sugars. Simple sugars need almost no digesting. so they tend to cause a rapid rise in blood sugar. When you eat whole foods. which is found in plants. bread. Simple Carbohydrates Also called simple sugars. etc. and it expends energy just like you do. Common plant-based starchy foods include breakfast cereals. In this phase of the program. fruit juice. Because the molecular structure of complex carbohydrates is more complicated. brown rice. They are ideal for energy but not so good for appetite and blood glucose control. yams. These include fibrous vegetables. fish. or foods that are in their natural state. Examples are: table sugar. and wild game. and oatmeal. syrups. 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. Carbohydrates (carbs) are simple and complex sugars that the body uses as energy. They can enter the bloodstream immediately. Simple carbs (except fructose) are typically high on the glycemic index. These are many sugars put together. potatoes. 23 . whole grains. Complex carbohydrates come in a close second for metabolism boosters. This means complex carbs raise blood glucose levels more slowly. turkey. pasta and rice. we will focus on eating lean meats. such as chicken. your digestive tract has to burn calories to break down the food.Your digestive tract needs exercise. candy. fruit. beans. They also hold water in your tissues. Proteins have the highest thermic effect of all foods.
The best authority on this is David Mendosa. pasta. 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 . unnatural sugars like the bad carbs listed above. vegetables (as much as you want). and anything that has refined sugar or high fructose corn syrup. There are 2 types of fiber: insoluble and soluble.Good Carbohydrates: The more natural. Bad Carbohydrates: White flour. enriched products. and whole grains.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. are all great carbs to eat.mendosa. Go here for more information: http://www. the better. Fruit (limited amount due to high sugar content). potatoes. Glycemic Index This is a ranking system that tells how carbohydrates affect your blood sugar levels. such as oats. It measures how much your blood glucose increases two to three hours after eating. especially processed. The best way to prevent this disease is by not overloading yourself with sugar. 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.
and other toxic substances from the body • Keeps unwanted pounds off 25 . which means your body won’t get blood sugar spikes • Binds with toxic substances in the bowel and draws it out of your system Benefits Of Soluble Fiber • Lowers your total cholesterol and LDL cholesterol (the “bad” cholesterol). therefore reducing the risk of heart disease • Regulates blood sugar • Expands in your stomach. giving the feeling of fullness • Clears heavy metals. heavy chemicals.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. parasites.
One medium apple a day will fulfill 4 grams of fiber.One luscious medium fruit yields 4 grams of fiber.Bran cereal is great. but bran muffins are fun and tasty! Yams . 8) Broccoli . 5) Berries .8 grams of fiber.5 grams of fiber in just 3 dried figs.A cup of delicious strawberries will get you about three grams of fiber. One serving of hemp protein contains 14 grams of fiber and 10 grams of protein. packing a powerful dose of 15 grams of high fiber in just one cup. Bran . Lentils . 6) Potatoes . 10) Apple . You can purchase this online or at health food stores.Natural flavor with 10. 7) Figs . 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 . Perfect for a smoothie.These nutritional staples are packed with fiber. 26 .Food Sources Of Soluble Fiber • Oats.A genuine nutritional superstar.Eat the skin to get the high fiber count of 5 grams.3/4 of a cup of cooked broccoli has 7 grams of fiber. oat bran.1 medium cooked gives you 6. My personal favorite fiber food is hemp protein. 9) Pears .
E. and (3) your glands need fat for balanced hormone production. and bone. All of these are grain fed. turkey beef. They are the second most abundant substance next to water and are used by the body to heal. salmon. and K) • Assists in mineral absorption • Causes fat mobilization • Slows the absorption of carbs (to manage blood sugar levels) • Reduces hunger signals. Good Protein Sources Good protein sources are: Free-Range Organic Chicken. store-bought chicken. (2) your cells need fat for healthy function. Bad Protein Sources Bad protein sources are: lunch meat. Protein consumption does not change your blood sugar levels. D. They are very unhealthy animals due to the way they are raised. (too many omega 6 fats that we ingest and that turn into saturated fats in our body). The Skinny On Fats Here is the skinny on fats: (1) your body uses fat for the brain. full of growth hormone and antibiotics. making you feel more full 27 . turkey. Fats do the following: • Supplies insulation and protection for the organs • Helps store and transport fat-soluble vitamins (A. hot dogs. repair. beef and deer (lean. and grow. grass-fed). tuna. Animal meat is the best source of protein because it contains the complete line of amino acids as well as Vitamin B-12. hormone-free. and red meats such as buffalo. farmraised salmon and tuna.Proteins Proteins are basic components needed to build strong muscles. ligaments.
and walnuts.Fats To Use • Omega-3 fatty acids (found in cold-water fish) • Naturally raised grass and vegetable-fed animals • Flaxseed. • 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. nuts. They become damaged and go rancid when cooked. because they are stable under heat. seed) • Saturated fats: commercially raised animal products. almonds. Each entry includes the following information: 28 . nut. Cook only with olive oil and coconut oil. and seeds are very unstable and break down into substances that are harmful to the body. Fats To Reduce And Avoid • Omega-6 fats • Hydrogenated oils • Trans fats • Cooking oils (vegetable. 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. causing destructive effects to the body upon intake. but you will maximize your good health. and you will not only maximize your fat loss.
vitamin E. 1. potassium. Nutrition: This tells you the main nutrients that will propel your fat loss to new levels. Impostors: Smoked nuts.» » » » Maximum Weight Loss Foods Legend What They Do: This tells you some of the most important benefits for you and your body. Almonds. Fight cravings by eating 24 almonds for a snack or before a meal. which is crucial to building muscle. and then drink eight ounces of water to suppress your appetite. » What They Do: » » » Build muscle. phosphorus. making you feel fuller. almonds have an adequate amount of magnesium. Impostors: This tells you which foods you cannot use as replacements. Some factors that will influence your digestion are the skin of the nut and how well you chew them. because 5% to 15% of their calories are not absorbed by the body. cereal. calcium. Walnuts All nuts are high in protein and monounsaturated fat (good fats). You can introduce them into your diet by adding chopped nuts to your oatmeal. Almonds and walnuts are the kings of nuts. the slow release of calories will give you a longer feeling of fullness. The water will cause the fiber of the nuts to expand in your stomach. Eating nuts does not result in the high caloric intake that you’d expect. salted nuts. fiber magnesium. or yogurt. Nutrition: Fiber. Friends: Pumpkin seeds. In addition. iron. Friends: This tells you about alternatives to the food. sunflower seeds. peanuts. ice cream. In addition to having protein. 29 . avocados.
» Impostors: Refried beans that are high in saturated fats. Impostors: None. On a side note. edamame. and Alzheimer’s. which have been shown to have the most antioxidants. phytochemicals. They also provide protection against cancer. Green Vegetables As you know. The most nutritious bean is the black bean. bean dips. regulate digestion. The best beans are soy. kidney. Sprouts Beans are good for your heart. garbanzo. Nutrition: You name it. bioflavanoids. in general. and orange squash due to their high antioxidant content. protein. navy. they have it vitamins. bioflavanoids. high blood pressure. » Nutrition: Fiber. just like the song says. fiber. or (4) Steam them. Friends: Brightly colored vegetables. red. Some options for introducing them into your diet: (1) Stir fry with a little fresh garlic and olive oil. 30 . 3. pinto. and obesity. hummus. baked beans that are high in sugar. help to burn fat. lima. iron. heart disease. cancer. Beans. are so balanced with protein and fat that you can replace a meat dish with a bean dish without worrying about the saturated fat. They protect the body from “diseases of lifestyle. Qdoba and Chipotle both serve black beans. vegetables are densely packed with important nutrients and are also a critical part of your body-transforming diet. yellow.2. which are molecules that cause you to » » » age rapidly and develop disease. just don’t smother them with cheese or fry them. » What They Do: Build muscle. » What They Do: Neutralize free radicals. white. minerals.” such as heart disease. Beans. black. (2) Juice fresh vegetables. diabetes. » Friends: Lentils. stroke. folate. and orange peppers. on their burritos. such as red. (3) Puree them and add them to marinara sauce.
(2) Attaches to digestive acids in your stomach to lower cholesterol. improve the immune system. iron. research is finding that cholesterol levels do not rise as a result of eating 31 . Buffalo. Have a serving a couple of hours before a workout to feel energized or at night to stop a late-night binge. Oatmeal Oatmeal is your everything-to-everyone food. cured meats. Eggs The egg has received a bad rap over the years for its high cholesterol content. Chicken. maintain healthy » » » blood sugar levels. It will get you through mornings when you are dragging.4. unflavored variety and use other power foods such as berries to enhance the taste. Benefits include: (1) Expands in your stomach to curb your appetite. All Bran. (3) Protects you from heart disease. However. » Nutrition: Protein. Just two eggs contain enough cholesterol to put you over the recommended daily allowance. 5. so the more protein you eat. 6. Fiber should be a staple of your diet. creatine. » What They Do: Boost energy and sex drive. Fiber One. B-12. Friends: High-fiber cereals like Grape Nuts. Doctors recommend about 25-35 grams a day because of the health benefits. some Kashi brands. Impostors: Sausage. Turkey Protein is the base of any solid diet plan. vitamins B-6 and » » potassium. It takes more energy for your body to digest the protein in meat than it does to digest carbs and fat. Be sure that you buy the unsweetened. Friends: None. reduce cholesterol. and (4) Protects you from colon cancer by sweeping cancer-causing agents out of the intestines quickly. the more calories you will burn! » What They Do: Build muscle. phosphorus. bacon. Lean Beef. ham. zinc. Nutrition: Complex carbohydrates and fiber. Impostors: Cereals with added sugar and high-fructose corn syrup.
making it is more effective for the body to use in building muscle. vitamin E. 7. Use on apples or celery. such as lowering cholesterol and having the ability to curb food cravings. Impostors: Vegetable oil. margarine. flax seed. burn fat.dietary cholesterol. Fish Oil Olive oil is the key ingredient in Mediterranean diets. It is a monounsaturated fat. » Impostors: Sugary. » Friends: None. » Best Friend: Almond butter. Coconut Oil. The protein found in eggs has the highest biological value of any other food. » What They Do: Lower cholesterol. all natural organic peanut butter. » Nutrition: Protein. » » squalene. » Friend: Cashew butter. 8. Do not cook with olive oil at high temperatures. The egg should be your best friend. Friends: Coconut. in smoothies. curb food cravings. Your best cooking alternative is coconut oil. and lots more cardio protective nutrients. Olive Oil. fish oil. Be careful how much you eat. 32 . and in oatmeal. which becomes rancid when heated at high temperatures. Flax Seed Oil. vitamin A. Nut butters contain the same properties and benefits as the nuts themselves. vitamin B-12. boost immune system. vitamin A. so we will not repeat here. because it does contain a lot of monounsaturated fat. It is known for its health benefits. they rise by eating dietary fat. No more than three tablespoons a day. canola oil in moderation. » Impostors: Egg Beaters. » What They Do: Build muscle. Nut Butters Nut butters made our list because of their versatility. chlorophyll. » Nutrition: Monounsaturated fat (olive oil). Crisco. trans-fat filled peanut butters such as Jif or Skippy.
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.
If your search the Internet. caffeine dependency. 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. • Sugar and High Fructose Corn Syrup: Sugar in liquid form is dangerous because so much can be consumed in so little time. plus artificial sweeteners. There have been entire books written on the dangers of aspartame. osteoporosis. sending the body into a blood sugar frenzy. or 1. heart disease. • Tap Water: Contains various chemicals. obesity. and cadmium. lead. increase cravings.400 calories per week. premature aging. and. Studies show that people who drink sodas do not cut back on the regular foods they eat. The major ingredients in soda are: • Phosphoric Acid: Mixes with the hydrochloric acid of the stomach and interferes with digestion. When insulin levels spike. which have been shown to alter brain chemistry. This leads to high blood pressure. It is also responsible for leeching minerals out of the bones. of course. high cholesterol. such as chlorine. trihalomethanes. Studies show that drinking soda increases the risks of diabetes. and nutritional deficiencies. which are very detrimental to your health. weight gain. to their intake! 11. and cause cancer. Diet Drinks Diet drinks give you all of the drawbacks of drinking pop.10. Diet pop will cause you to crave 38 . Soda Pop is a major contributor to obesity in this country. Diet Pop. tooth decay. fat burning ability plummets. The main artificial sweetener used is aspartame. This adds at least 200 calories a day. you can find hundreds of research articles on this subject.
which is a smorgasbord of processed meats: sausage. Deep Dish Pizza Pizza is one of my favorite indulgences. This makes for a high-calorific meal that you might as well just pack straight onto your thighs. Bread gets a bad rap for putting weight on people. ham. Pasta White bread and pasta react in the body like white sugar. Ice cream is close to the top when it comes to being the most unhealthy food. This contains NO NUTRITIONAL VALUE AND EMPTY CALORIES. it is the type of bread. even though it contains no calories. Ice Cream Ice cream is loaded with calories. and bacon. it is far from healthy. 14. Canadian bacon. which is a refined carbohydrate. 12. It really isn’t the bread. Sprouted grain breads are the best. you will poison your body and still not lose weight. with no nutritional value. just like corn syrup and white sugar. and dairy. White bread is made from white flour. which contains lots of hormones and antibiotics. fat. colors. sugar. White Bread. All of these make ice cream one of the most fattening foods on the planet. 15. such as Ezekiel brand bread or Genesis 39 . however. emulsifiers and stabilizers. pepperoni. In the end. preservatives. Unfortunately. pizza is full of sodium. It also contains artificial flavors. Whole grain breads are fine. which is refined and processed. and refined flour dough. fat.more food. especially if you order the meat lover’s version. In addition.
look on the ingredients label for whole grain and avoid white flour or highfructose corn syrup. Sweets and refined carbohydrates are literally like a drug. or white in color. but they also lead to rapid aging. followed by arthritis. Buy brands. The truth is that the quality of the vitamins listed on the cereal box is poor. and other diseases of lifestyle (self induced diseases). bleached. and predispose you to heart disease. etc. Eat something raw beforehand. cancer. headaches. Shortening. your body goes through withdrawal-type symptoms: irritability. cause joint inflammation. They are used in fried foods and baked goodies and contain trans fats. Basically. Trans fats will not only cause you to gain massive amounts of weight. If you buy cereal. but it has vitamins! That is the joke. Margarine These aren’t substances you would actually eat alone. shakes. and sabotage your fat-burning capability for a few hours. These tiny steps will make a difference. then go ahead and have it. Sugary Breakfast Cereals. Candy These cereals are a great way to poison America’s youth and have them start out their day with barely any nutrition at all. Stay away from breads that are enriched. Candy is straight sugar and some fat. nausea. 40 . This will go right into your bloodstream. Take your time and wean yourself at your own pace. such as Kashi since they tend to be on the healthier side and contain more fiber. and when you deprive yourself for a long period of time. Eat more whole grain. 17. Don’t Deprive Yourself Of These If you are stressing because you want to eat something that is listed above. Your body craves them. Vegetable Oil. any major brand of sweetened cereal is simply vitamin-fortified sugar. and equally great advertising. Just don’t overindulge. mess up your hormone levels. 16. anxiety.brand bread. Cereal is mostly white sugar in a box.
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. it is hard to find the time to cook whole food meals. causing you to pack that food right onto your thighs. and 20% healthy fat. butt. 3) Eat a healthy lunch with 50% of your plate carbs. 41 . • They have a great balance of protein. 30% protein. causing your insulin levels to go through the roof. high fat. • They literally taste like a dessert. • They will help you restrict your calories so you don’t overeat. fat. This combination of high sugar. Portion Size: 8-10 ounces. 2) Have a mid-morning snack. and belly. Don’t overdo it. which will satisfy your sweet cravings. Smoothies. • Their thickness takes up a lot of room in your stomach. • You don’t need to be a chef to make a great shake. and high calories puts your body into a chaotic state. Have a mid-afternoon snack. Research shows that you stay fuller longer when you drink thick shakes rather than thin ones. and carbohydrates. Your body will store this as fat if you eat too much! The Smoothie Plan 1) Eat a shake for breakfast. made with a mixture of the Fat Loss Factor 15. can act as meal replacements or snacks and are recommended for a variety of reasons: • They require little time to make. With our hectic schedules. Smoothie It Up Drink smoothies or power shakes regularly. Your fat-storing enzymes increase. They are delicious and nutritious but too much of a good thing is always bad. and your fat-burning enzymes go down.
Not Recommended . • Small handful of blue berries • Five strawberries • Mango • Peach • Raspberries • Other 42 . Do not use all of these at once. eat a small snack after dinner consisting primarily of protein and vegetables or 5% healthy fats. carb and fat content of the shake. • Hemp • Whey (usually the best) • Egg • Rice 2) Add something to make it creamy. be sure to count the calories. You can combine two at most from each group. Base For The Shake The key to a great shake is to make it thick and creamy. If you use more than two. • Banana • Avocado • Organic Milk . 5) If you are hungry. 1) Add protein.4) Eat a shake for dinner (most important step). Making a great smoothie is about balancing the protein. • Cereals such as FiberOne. Here are some ideas you can use.very high in calories • Sour Cream • Almond Butter or Peanut Butter 3) Add thickeners. kashi vive • Raw oats • Natural fiber that you can buy at stores • Carrot pulp from juicing carrots 4) Add fruit (frozen fruit works well).
your figure will be also. 8) Blend all ingredients and serve. when we get up. You are when you eat also! In other words.5) Add Healthy Fats. So we are completely upside down! 43 . and they satisfy a sweet tooth. which are all toxic to the body and contribute to weight gain! Fat Loss Factor’s 5 Axioms Of Success Add one of these Axioms per week to your program. What is food? It is simply energy for the body. that is only part of the story.small handful • Coconut oil • Almonds 6) Add fruit or vegetable powder for extra anti-oxidants. If food = energy. They allow you to regulate your caloric intake. When should we eat our biggest meal based on energy requirements? Breakfast. 7) Add six to nine ice cubes and a small amount of water. when do we need the most energy: before we go to bed or when we get up to start the day? Of course. Smoothies are a great control food for your diet. • Flax seed oil • Omega-3 fish oil • Raw shredded coconut . then dinner. Axiom 1: The Pyramid Principle Have you ever heard the phrase: “You are what you eat?” Well. Smoothies are healthiest without milk. lunch. If you do choose to use milk. if your meal strategy is upside down. They require little time to make. use only organic dairy products because their non-organic counterparts contain growth hormones and antibiotic remnants from the cow.
So we start the day with a small meal and end it with a large one. with a huge bottom half! When this rule becomes a habit. to help process the food. If you do splurge. For Example: Breakfast: Lunch: Dinner: Oatmeal. If you want to consume bad unhealthy foods or large amounts of calories. do it in the mornings and at lunchtime. Your daily meal plan should be an upside-down triangle. You will have more time to burn it off. when ideally you should do just the opposite. your body shape will look like a triangle. That gives you all day to burn them off. garlic bread. you are not expending energy moving around. 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. If you don’t follow this rule.What is the typical American diet? How about a Pop-Tart for breakfast. While you are sleeping. 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 . especially in the evenings. so your body stores extra calories in your fat cells for leaner times. a burger and fries for lunch. spaghetti and meatballs with sauce. make sure to take a half hour walk afterwards. with the least amount of calories at the end of the day. milk and dessert for dinner. and the most at the beginning of the day.
and a higher metabolism means more fat loss. calories are used up. There were no refrigerators to keep things from spoiling. 3) Grazing suppresses your appetite. Is it better to consistently put wood on the fire or every once in awhile put a log on? In this analogy. This will give you a bigger. When the fire goes out.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. faster burning fire. They ate all the time because they were hunter/gatherers and they ate what they found when they found it. This includes meals and snacks. Axiom #2: Be A Grazer. calories are stored. Think of your metabolism as a fire inside your body. On a side note. your body is winding down into a rest-and-repair mode. you avoid the intense hunger signals that result from putting your body on a “diet. During these final two hours of the day. This will give you a faster metabolism and you will burn more fat. Our ancestors did not eat three square meals. it is much better to put wood on the fire consistently. so you are more likely to store your food as fat. There are three reasons why eating five to six times a day is so important: 1) We are being congruent with our genetics. This raises your metabolism. Not A Gorger The Grazer Axiom is a rule common to all successful diet plans. Plus. food overload messes up your hormones.” 45 . 2) Your body turns into a fat burning machine because your metabolism is constantly running to break down food. Thus. Make sense so far? Think of food as wood for your fire. When the fire is burning. It means we should eat smaller portions five to six times a day. your digestive system cannot handle large amounts of food and the result is (1) loss of energy and (2) fat storage.
Cortisol is responsible for weight gain. and 46 . It really affects your psyche (emotions) and is one of the best ways to sabotage your weight loss. I’m not just talking about Christmas and Easter. I say this because when you crave something bad enough. Everyone needs a holiday. Holidays are there to keep your emotional connections to food at rest so your body will work for you and not against you. which in turn raises your cortisol levels. it raises your stress levels. You will also notice when taking a holiday meal how disgusting you feel after eating gobs of fat and refined carbohydrates. Also. Pick one day out of a week and make this your “cheat” day or your “holiday. Skipping out entirely on Cherry Garcia flavored Ben and Jerry’s ice cream will have a detrimental effect on your weight loss plan.Axiom #3: Holiday Principle Everyone loves a holiday.” I am not giving you permission to gorge yourself with every possible dessert and fried food that you can think of on this holiday. I’m talking about being on a strict diet. There is nothing worse than depriving yourself of those things you love.000-calorie tub of Ben and Jerry’s. 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. You will feel sleepy an hour after your meal. What I am saying is that you don’t have to deprive yourself of it entirely if you follow the habits properly. Part two of this axiom states that the best holidays are planned. but I’m not giving you permission to eat the whole 1.
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. This will fill your belly so you won’t be able to eat as much. and when eaten with other carbohydrates. Fiber is a very important part of your diet. Axiom #4: Eat Something Raw At Every Meal This is also known as the addition rule. Raw fruits and vegetables are full of fiber. 47 . if you are eating pizza. eat a salad first. they cleanse your colon and create a path for the rest of the food.m. and proteins. What I want you to look at are the ingredients below those items to determine what the food is really made of. make sure you eat something raw before you have your ice cream and to not eat it after 7p. 2) The fiber in the fruit or vegetables expands in your stomach and fills you up so you don’t eat as much. For example. Also.you won’t have nearly the energy you had while eating healthy. add a raw fruit or vegetable to every single meal. The second part of the axiom is to “eat my fiber first. eat an apple first. Studies have shown that people who changed nothing in their diet other than adding more fiber lost weight. If you are eating ice cream. 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. When eating. waste and toxins through your digestive tract.” This will clear a path and prepare your digestive tract for the rest of your meal. 4) It provides the body with much-needed vitamins and minerals. I recommend at least 40 grams per day. 3) The fiber in the fruit or vegetable helps to push food.
Yet. and the more weight you will gain. Insulin is a fatstoring hormone. More insulin = more fat stored. It needs to say “100% whole grain” on the package. Senior Research Epidemiologist and Nutrition Policy Advisor at the National Center for Health Statistics. P. R. If the first ingredient is enriched wheat flour.D. be sure to check the label. According to Dr. you need more insulin to force the sugar into your cells. Ronette Briefel. then it really isn’t whole grain.” This increase in caloric consumption explains why the decline in percent of total calories from fat can be confusing.. Food Companies Fatten You Up And Make You Sick “Fat Free” isn’t good for fat loss. 48 .. Your body will take the toxins you ingest and store them in your fat cells.H. Fat regulates your blood sugar. Americans decreased their intake of total fat from about 37 percent of calories to about 34 percent of calories. Doritos chips or hot dogs. Look for more than three grams of fiber per slice. and when your blood sugar is high. “Whole Grain” Is A Marketing Lie Whenever you see “whole grain. Despite the fact that Americans are cutting fat from their diets by consuming “fat-free foods. the more harmful it is for you. For example. average adult calorie intake increased by approximately 300 calories. This is because more carbs and sugar have been packed into those foods. When looking at food labels. Whole-wheat should be in the top three ingredients and there should be a higher fiber content in the label.A general rule for you: The farther the food is from its natural state.” they are getting fatter and fatter. “Between the 1970’s and the 1990’s. during this same time period. the more you should stay away from the product! These are highly processed foods that are far removed from their natural state.” in the title of a product. the more ingredients on the back and the more words you cannot pronounce.
Colorings. and glycol are some of the main culprits. be sure to check for hydrogenated or partially hydrogenated oils. and meal replacement bars. soda. Flavorings. salicylates. blocking the absorption of nutrients and making you fatter. It is packed with calories. They are cheaper and last longer than butter. Avoid these like the plague! Additives. When reading food labels. Sulfites. your body has a difficult time breaking them down. they can poison your body and cause damage to organs. It is found in various cereals. Since they are synthetic. so you can eat way beyond what your body’s natural impulses would call for. Trans Fats The term “trans fats” has become a buzzword. When they linger in your system. The problem is that HFCS shuts off the body’s natural appetite control switches. cookies. 49 . 1 ingredient to look for on food labels. It was developed recently and didn’t exist in the food chain in the 1970’s. and the food manufacturers love it because it is cheaper to produce and therefore adds more money to their bottom line. which is why restaurants use them to increase their bottom line. Avoid them like the plague. but what exactly are trans fats? They are fats that contain trans-fatty acids. whose effects over time cause serious damage to your digestive system. And Preservatives These are pure chemical compounds. propylene. This is the No. Examples of trans fats are hydrogenated oils. and they are formed when certain types of oils are heated at high temperatures. pasta sauce. ketchup. nitrites.High Fructose Corn Syrup (HFCS) This is a man-made sweetener that is cheaper and sweeter than sugar. They are difficult to digest. even if it says no trans fats.
MSG is referred to as an “excitotoxin” because it excites certain receptors in the brain and causes you to crave more and more. Stevia Honey Maple Syrup Brown Rice Syrup MSG (Monosodium Glutamate) MSG is used as a flavoring in foods. 2. Added Salt Salt. maltodextrin. Natural Sugar Alternatives 1. and calcium caseinate. hydrolyzed oat flour. manufacturers must place a warning label on the package to alert consumers. 4. hydrolyzed plant extract. dextrose. or sodium. So keep your sodium intake levels as low as possible. is another ingredient that is important to look for on food labels. This one is hard to find on package labels because it may be disguised under different names. texturized protein. such as hydrolyzed vegetable protein. 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. sucralose (Splenda). sorbitol. They are known to be toxic to your brain cells and to cause cancer. In fact. sodium caseinate. hydrolyzed protein. 50 . plant protein extract. yeast extract.Sugar Substitutes Saccharin (Sweet’N Low). autolyzed yeast. aspartame (NutraSweet). 3. One of the most addictive substances known to man. These artificial sweeteners are so dangerous that if they are added to a product. and several other synthetic alternatives are responsible for fattening up America. Sodium causes you to become bloated and retain water in your body.
or refined flour (these have been stripped of their nutrients). Watch out for the following in the first 3 ingredients of any food label: • Simple sugars. “Is It Man-Made Rule” This rule is really powerful in helping you decide if you should eat a food or not. “Is this food made by man?” Anything that is made by man is hard for your body to digest and use. 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. • High fructose corn syrup or corn syrup. An example would be processed foods like white bread. ask yourself. or sugar alternatives like aspartame. When looking at ingredients. • Eat something raw at every meal. make sure it is not among the first three ingredients on the label. So if you are trying to lower your consumption of corn syrup. Therefore. • Remember: the most calorific meal is breakfast . • Eat five to six meals a day including smoothies and/or snacks. Success Tip: It’s OK to mess up. You have to be careful when you shop for foods! A lot of these chemicals are designed to sabotage your weight loss efforts. • Eat only foods on the list. I’ve had plenty of them myself. Trust me.and meals get smaller from there. Just jump back on the Fat Loss Factor right where you left off.What You Don’t Want To See On A Food Label Food labels list ingredients in order. the better. This program is built around slip-ups. bleached. • Enriched. • Have a Cheat-Day once a week. beginning with the substance that comprises the greatest amount down to the least amount. 51 . the more you stay away from these types of foods.
Why does this happen? 52 . It is required to transport nutrients. you can live at least 17 days without food. Probably the most powerful weight loss tool is water because it suppresses the appetite naturally and helps the body metabolize stored fat. regulate temperature. and build tissues.” – Loran Eisley WATER: Our bodies are 70% water.Principle #4 – Wash Away Fat With Water “If there is magic on this planet. which is the most vital nutrient in our system. it is contained in water. While you can survive for only about seven days without water. Every physiological process in your body uses water. Studies have shown that a decrease in water intake will cause fat deposits to increase.
drink 10 to 11 glasses per day. Water is the essential component to good fat metabolism in the body and is designed to flush fat from the body. Diuretics force out stored water along with some essential nutrients. Obese people need to drink more water because they have larger metabolic loads on average than a “normal” sized person. The best way to overcome the problem of water retention is to give your body what it needs: plenty of water. stopping your ability to lose fat naturally. Again. This shows up as swollen feet. Water is stored in extra cellular spaces outside the cells. drinking enough water is the best treatment to rid your body of excess fluid. and if you are extremely obese drink more. FACT: Dehydration causes fluid retention. and more fat remains stored in the body. MYTH: Drinking too much water causes fluid retention.It happens because if your kidneys aren’t functioning properly due to dehydration. Diuretics offer a temporary solution at best. When the body gets less water. If you are overweight. If your liver has to do some of the kidney’s work. it metabolizes less fat. Your liver is responsible for metabolizing your stored fat. As a result. Only then will stored water be released. Obviously this is just a general rule of thumb. it can’t operate at its best. 53 . So how much water should you drink? The average intake should be at least eight glasses per day. As for water weight gain. legs and hands. 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. then their workload is shifted to the liver. the body perceives this as a threat and will replace the water at the first opportunity.
helping them to function better. or stainless steel that doesn’t have aluminum in it. • Add lemon to your water. These are toxic for you. • Water should be your primary beverage. This has a cleansing effect on your liver and gallbladder. leaving you bloated. • If you feel thirsty. • If your goal is weight loss. • If you are hungry. drink 12-16 8-ounce glasses of water a day. Here are some of them: » Lubricates joints to prevent injury. it retains as much fluid as it can. Make sure it is hard plastic that doesn’t leach. excretion. » Increases strength by up to 10%. you are dehydrated. » Regulates respiration. when you are properly hydrated.When your body thinks that you have a water shortage. water can control your hunger cravings. 54 . Benefits of Drinking Water Drinking water has many benefits. » Increases fat loss by flushing toxins out of body. » Regulates digestion. » Increases endurance by 15%. Drink immediately. circulation. 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. your kidneys flush any excess fluid from your system. Alternatively.
A Good Whole Food Multi-Vitamin/Mineral The use of a good. When you stop using them. quality multi-vitamin will not make you lose weight all by itself. the more fuel your body demands. but it will make your body’s systems more efficient to burn fat. None of the supplements I will be listing will be diet pills. The more active you are. Good Multi-vitamin Sources: • Source Naturals • Solar Ray • Drucker Labs • New Chapter Organics • Garden Of Life 55 . and this increases your need to supplement. When you feed your body the proper building blocks. Let’s pretend the manufacturers’ claims are true. Top 10 Supplements for Healthy Weight Loss 1.Principle #5 – Good Healthy Supplementation T here are very few supplements you really should take. your fat loss will increase ten fold. but more important would be the detrimental effects on your metabolism resulting from long-term use. or block cortisol. Diet pills are definitely not something you should put into your body. are you going to gain back the fat. Americans spend $35 billion a year on weight-loss products and supplements. and if so. or suppress your appetite. This is because your body will be unable to determine its actual set point. They supposedly speed up your metabolism. will you continue taking those pills forever? That is an expensive endeavor.
56 . • Maintain healthy skin and muscle tone. This might be the most important supplement you need. depression. since we are so deficient in Omega-3. Krill Oil is the best on the market right now.html 3. B vitamins have a variety of functions in your body: • Support and increase metabolism. Extra B Vitamins: We just can’t get enough of these.fatlossfactor. and it enhances weight loss. There are several good sublingual (dissolve under the tongue) B vitamins available in the marketplace.getprograde. • Combat stress. It is a natural anti-inflammatory. and cardiovascular disease.com/essential-fatty-acid.getprograde. It is a very pure source from the cold waters in Norway. it helps suppress cortisol.getprograde. it increases fat burning.Men: Women: Click here to order my #1 recommended men’s multi vitamin: www.html Click here to order my #1 recommended women’s multi vitamin: www. It doesn’t taste bad and is essential to your health and weight loss goals. The fish oil is taken from smaller fish that do not bio-acccumulate as many toxins as some of the bigger fish. • Enhance immune system and nervous system function.fatlossfactor. Click here to order Omega-3 Krill Oil: www.html 2.com/multi-vitamin-for-women. You can search the Internet to find them and compare prices.fatlossfactor.com/multi-vitamin-for-men. • Promote cell growth and division. Omega-3 Fish Oil Capsules/Liquid A good quality fish oil is critical.
They boost your immune system and help you assimilate food better.getprograde.4. not even bacteria. or any health food store or even Amazon. especially if you are trying to lose fat. Probiotics These are healthy bacteria that help with food digestion and maintaining proper gut health. Trader Joes. Healthy bacteria should be available from the soil. taking it from an acidic to an alkaline state. Fiber Supplement: You cannot have enough fiber.html 5. barley grass. most of the world’s soil is now so depleted of nutrients that nothing can grow in it properly. is my favorite: www.fatlossfactor. You can search the Internet to find a good source of probiotics.gardenoflife. Fiber clears the digestive system and levels out the insulin spikes that can occur when you eat too many carbs.com/green-drink. by Garden of Life. Go to Whole Foods. and thus enhance your weight loss.com. You can add a little bit of this to your water each day to balance your body. which leads to improved nutrient absorption. from the veggies and fruit grown in it. There are a variety of different brands. Remember: Fiber 40 for Life! (40 grams of fiber a day) 57 . 6.com You can also purchase this from our shop: www. The Perfect Food. etc. There are plenty of good fiber supplements on the market. I like Garden Of Life’s organic fiber blend or Whole Foods has a great fiber powder. Greens Powder This is made of wheat grass. Unfortunately.
Cayenne Pepper Pills You should already be familiar with cayenne pepper from the cleanse phase of Fat Loss Factor. which is basically muscle growth. Thus. Benefits include: • Supports your immune health. It is a very cost effective and valuable supplement that can give you an edge on your fat burning program. Protein Powder Whey protein contains all the essential amino acids. Whey protein is a by-product of the cheese manufacturing process. which helps to create a slight thermogenic effect and actually helps with appetite suppression. but researchers later realized whey protein has incredible benefits for humans. it is a complete protein.7. • Promotes muscle anabolism. Glutamine Glutamine is a non-essential amino acid that has been overlooked. Plus it boasts the highest protein quality rating among all proteins. which is basically the tearing down of muscle. Here are the benefits: • Prevents muscle catabolism. Pick up some capsules at any health food store. • Supports your body’s optimal metabolic rate and fat burning level. Cayenne pepper’s active ingredient is capsaicin. • Promotes muscle strength. endurance. 9. At one time it was discarded or used for animal feed. 8. 58 . • Protects all your cells via its antioxidant properties. • Boosts your energy. and recovery. High-quality whey protein can have dramatic effects. • Supports beneficial gut bacteria. • Provides critical amino acids and proteins. I’d suggest two capsules for three meals a day for optimal results.
our water supply. beer. use Stevia as a natural sweetener.• Enhances the immune system. plastics. This can be found at any grocery store. which will keep you from losing stubborn body fat. but the pytochemicals and anti-oxidants in this tea give it a powerful punch. Yerba Mate. Drink a cup an hour before bedtime to relax you and prepare you for a good night’s sleep. which keeps you from getting tired easily when you exercise. household cleaners. We are bombarded daily by estrogenic compounds found in pesticides. 59 . Chamomile. You can drink them hot or cold. White tea. Yerba Mate. 10.All four of these teas have unique poly phenols. • Enhances glycogen storage. Chamomile tea helps protect you from the effects of these Xenoestrogens. Green Tea. anti-oxidants. air pollution. If you need to sweeten your tea. It is a relaxant. especially in your belly. and phyto chemicals that will boost your immune system and give your body an edge on fat burning. And Oolong Tea . soy products. Green Tea. and lots of other foods.Chamomile has no caffeine so it is not a stimulant. Oolong Tea Chamomile . These estrogenic compounds are toxic to the body and will upset hormones and cause your body to hold on to stubborn fat.
Six Work Out Excuses Below are some of the reasons people quit too soon. is a great way to get some exercise. 2. such as basketball or volleyball.” – Jim Rohn F or many people. 1. Taking the family for a walk or a bike ride after dinner is another great way to fit in a workout.Rebuild Your Body & Melt Fat All Day Long “Unless you change how you are. We don’t want to do that anymore. you will always have what you’ve got. It is designed to keep your muscles 60 . Then it’s over before they know it and forgotten about until next year. right? Why? Because we are action takers now. and then make it through two workout sessions. exercise is a rare event. 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. They make a new year’s resolution to lose 20 pounds of jiggle.Principle #6 . The type of workout that we will be outlining is not boring. Too Boring There are many ways to work out and not be bored. Joining a local sports league. then keep reading. I find that many people make excuses why they don’t exercise. If this sounds like you.
• Visit your medical doctor. • Surgery is always your last option as it is the most invasive. If you are suffering from a sickness. • Start exercising. 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. 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. someone who can keep you focused on the end goal. Remember: least invasive to most invasive when you are trying to heal your body. That means you should: • Stop activities that are harming you. Every workout is different. In my practice. 4. it just needs to be reserved for the right situation. Brian Tracy. then do the cleanse I mentioned. If that doesn’t help. • Visit a natural healthcare provider such as a naturopath.. Each day you will do just 1% more than the day before. permanent thing that you can ever do. chiropractor. Think really hard before you go under a knife to ensure you have no other alternatives. homeopath. then the best way to get in a workout is to break it down into baby steps. I’m not saying it is bad. 3. 61 .guessing. find a good chiropractor in your area. who will order tests and most likely give you a drug prescription. or massage therapist. Zig Ziglar. • Change your nutrition. seek advice from a naturopath or other health care professional. etc. If you are suffering from back trouble. Too Painful If you are sick or have injured yourself badly.
The problem is that if we don’t lose weight or see results right away. 6. BABY STEPS! The first step will always be the hardest—that first action. But guess what? It gets better each day. Reasons Why You Should Exercise Exercising has the following benefits: 62 . We are being raised in a “fast-food” society where we’re trained to want everything RIGHT NOW.. we give up. which is 70%.” My goal is for you to become an action taker. whether it be your first day of dieting or your first day of exercising. Question for you: How do you eat an elephant? Answer: One bite at a time. This is evident when you consider the divorce rate.. This program will help you to get over this barrier. and also when you consider the obesity rate.5. We are bombarded with so much information that our minds are always going a mile a minute. Too Intimidating “I don’t know how to get started. which is 60%. No Commitment Our society suffers from commitment phobia. The results will come with consistency over a period of 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..
In this program. 4) Turbo charges your metabolism so it can burn fat all day long. heart disease. attention span. The chances of you having a “perfect 10” body like theirs is slim and none. 10) Reverses the aging process. Yes. (Watch the TV Show Biggest Loser) 3) Builds and tones muscle. we are shooting for a 7. even when you are sitting at your desk typing up that last-minute report for your boss. Improves your self esteem and self confidence. 11) Prevents and reverse osteoporosis. 5) Boosts your immune system so you can fight disease. it is designed for you. 6) Improves every aspect of your health: Lowers your risk of cancer. diabetes. While muscles give us the metabolic ability to burn calories every time we move. What do these guys have in common? They are all movie stars. 2) Can change your DNA: If you are blaming your family for you being overweight. and more. Unless you want to work out two to three times a day as they did. 8 or a 9 body. or Jessica Alba’s tight glutes.000 %. Matthew McConoughey’s perfect abs. research shows that you can change this. their real advantage is that they constantly feed on calories. That is a different topic for a different day. but they all worked really hard to build their amazing bodies. 9) Improves brain function: increases your memory. 7) Boosts your energy by 300%. and your learning ability.1) Increases weight loss by 1. This program is not designed for them. The All-Day Fat-Burning Machine: Muscle When we think about muscles. Alzheimer’s. The reason they have that body is that it was literally their job. and lowers your depression. we think about Governor Arnold Schwarzenegger’s powerful pecs. 63 . 8) Decreases stress levels: lower cortisol levels.
Lingo: The Language Of Working Out The world of exercise. it will also keep you from sounding like an idiot in the gym. thus reducing the amount of fat you will store. When focusing on the right muscles and following the right plan. For example: 10 pushups + 10 pushdowns. and you’ll stimulate the amount of growth needed to help burn those extra calories. Think of it like a raging fire. Fact: Every pound of fat feeds on only one to three calories a day. It would take forever and a day for the match to burn up the log. that is 10 repetitions or “reps.” Sets: A set is the number of times you perform the repetitions of the exercise. and the piece of wood will burn up fairly quickly. Does it make sense that the more muscle you have.Fact: Every pound of muscle burns 40 to 120 calories a day just to sustain itself. If you lift a weight 10 times in a row. For example. Muscle serves as a primary energy consumer for your body. the less fat you have? It is all about that lean muscle mass. especially weight training. has its own vocabulary that you should learn. 64 . Let’s put this in food terms: Eat a piece of pizza and your muscle can fry it up a lot faster than fat. Toss a log into it. Super Set: Doing 2 sets of 2 different exercises back to back (no rest in between the sets). Think of your fat like you would a lit match. Repetitions: This is the number of times you perform the specified exercise. you’ll firm up. three “sets” of 10 repetitions is performing 10 reps three separate times for a total of 30 repetitions. you won’t add bulk. Not only is this vocabulary a must to get you through the exercises.
Failure: Doing an exercise to “failure” means doing a set until you cannot perform even one more “rep. Belly button is sucked in towards spine.” Intensity: How challenging your exercises are.Rest: This is time between sets. Keep this posture in everything you do: exercise. The less time you give yourself. We will be floating around a minute rest between sets. Shoulders are rolled back in their joint sockets. adding more reps. For example. and the easiest way to increase intensity is to shorten time between sets. the more intense the workout. and play. work. The more intense your workouts are. Hips back so you have an arc in your low back Knees are slightly bent to provide shock absorption. adding more sets. Proper Posture Defined Poor posture leads to muscle imbalances and these will ultimately result in injury. Proper Posture » The head is up and back so the ears line up over the » » » » » shoulders. so they have 65 . This is easily modified by adding more weight. The Law Of Adaptation This law states that over time. Upper back is flat and not arched or humped. your body will adapt to the stress placed on it by whatever environment it is in or whatever situations it is regularly encountering. people who live in desert cultures are regularly exposed to sunlight. the faster you will see results.
you will lose your youthful looks.” This rule can be applied to any aspect of your life.adapted by developing darker skin. your joints will break down. For instance. you will lose your muscle. The darker the pigmentation in the body.” Your body responds to whatever stress you place on it. The Law of Use It or Lose It If you don’t exercise. you become “un-adapted” to opposing stresses. If you don’t exercise. If you are a marathon runner and. 66 . If you don’t exercise. your bones will break down. you will lose your attractiveness. If you don’t exercise. your body will be under high stress. your muscles are designed to run long distances. If you don’t exercise. Part 3 of the law states that you either “use it or lose it. you will lose your focus. If you have never worked out and you ride a bike for two miles. If you don’t exercise. This should give you more than enough reasons to “use it or lose it. you will lose your health. guess what? Your muscles will convert over time to become shorter and more powerful. people who are used to warm climates are not prepared for cold weather. Part 2 of the law states that as you adapt to certain stresses. you will lose your energy supply. but your body will adapt to that stress. If you don’t exercise. In this case we are talking about exercise. you will lose it. and you will feel less stress the next time you ride for two miles. If you don’t move it. the better the ability to absorb ultraviolet radiation from the sun. and you decide to become a sprinter and only run short distances. If you don’t exercise.
These little things really do add up. let’s take the law of adaptation a step further. before you have eaten any carbohydrates. your body adapts to it. This forces you to lose weight. When it has adapted to the demands placed on it. Best Time To Exercise The best time to exercise is anytime! It is always better to do it than not to do it. 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. your body will adapt to this sedentary lifestyle and drop the extra muscle you are carrying because it is not being used. drink soda. If you do the same thing over and over. park in the farthest spot from your building and walk. In our two-week diet plan. which is muscle. 67 . This is a key principle throughout this whole program. your body sheds the most metabolically expensive tissue.Just the opposite is true also. There are no plateaus because your body has to break through them naturally. your body will use those carbohydrates for energy instead of using the stored fat or sugars. 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. Now. and eat chili cheese dogs. In order to be as efficient as possible. So when you drive. watch TV. The best time for fat burning and quickly transforming your body is in the morning. and you will always make progress. Do not let your body get used to the same boring foods or the same old workout. we force your body to keep adapting and changing because every workout is a different workout! You never get bored. When you work out after consuming carbs. we change up your diet so you must adapt to something new and healthy. it stops changing. Take the stairs instead of the elevator. In our exercise plan.
Don’t be intimidated or afraid. your abdominal muscles become stretched.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. 2) Suck your stomach in as far as you can. If you are a recent mother. This is to confuse your body and get more out of your workout. When you look at them. you will notice that different days require different repetitions and sets. (If your ribs are sticking out more than usual. the more fat you can burn and the higher you can boost your metabolism. 5) Do three sets of 10 repetitions. but you will also keep your abs tight and pulled in to your body instead of just hanging out like a pooch belly. or driving somewhere. this is one of the most important exercises you can do. Exercises: See Attached Sheets The exercises you will be performing will be a lot of full-body exercises. We are action takers and we are going to take that first step! These workouts will take 35 to 60 minutes to perform each session. When you are pregnant. like you are trying to suck it to your spine. Here’s how you do it: 1) Sit up straight. then release. The more muscles you can exercise at once. then you are doing it right) 3) Hold it in and breath normally. This is working your transverse abdominis muscle. This exercise will tighten up your abs. and will speed the recovery process after pregnancy. When done consistently. They are easier than they sound. you will not only strengthen your abs. the body has a much harder time regaining its previous state and doesn’t go back. Remember: baby steps. This means you will burn fat ALL DAY LONG. If you have gained too much weight or have become pregnant again too soon. Try to hold it as long as you can. 4) Hold it for 20 seconds. You will also notice that 68 .
then you can do a different workout every day for fantastic results. Do not add more workouts or cardio just yet.. Once you are accustomed to these workouts. martial arts classes.these workouts have cardio intermingled between exercises. cardio kickboxing. You will start working out three times per week.. dance classes. They usually have eight-week classes. This is to maximize fat burning in your body.. and they are a way to give your fitness some functional variety. Make it part of your lifestyle! 69 .baby steps... Changing It Up Pilates. clubs or any type of fitness classes are a great change up.. Bootcamps. 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. success happens one small step at a time in the right direction. But forget about that now. leagues. let’s practice. Tai-Chi. Yoga.
we are the only animals on the planet that run five miles or more at a time. In fact. Consistent.Principle #7 – Sculpt Muscle And Trim Fat! “Seventy percent of success in life is showing up. you will burn calories and fat. HIIT will elevate your metabolism one to two days after your workout and skyrocket your metabolism. you will also burn up a lot of time. High Intensity Interval Training High-Intensity Interval Training (HIIT) is a better. However. faster way to burn fat. Anaerobic. so your body continues to burn fat at a higher rate for one to two hours after your cardio session. The inefficient way to perform cardio is at a moderate rate for a long period of time. steady-state aerobic exercise will eventually destroy your joints and your immune system. or stop-go exercise. Most people hate it. Day in and day out. Humans were designed for more stop-go activities. but the fact is that it works to burn fat. Here is the problem: our bodies weren’t designed to run long distances. Doing so actually goes against our genetics. if you are running five miles a day every other day. Most competitive sports are based on this. Your metabolism remains elevated for one to two hours after this long workout. will actually strengthen your immune 70 .” – Woody Allen The Dreaded Cardio Cardio—you either love it or you hate it. These long. For example. This principle is in line with the Law of Adaptation: constantly changing your pace so that your body has to “think” and adapt. boring cardio sessions are not the best way to burn fat. involving short bursts of exertion.
run at level 9 on a treadmill for 1 minute » Repeat this interval set again » Interval 1 .run at level 8 on a treadmill for 1 minute » Interval 2 .run at level 10 on a treadmill for 1 minute » Interval 2 .run at level 7 on a treadmill for 1 minute » Interval 3 .run at level 8 on a treadmill for 1 minute » Interval 4 .5 minutes » Interval 3 .run at level 9 on a treadmill for 1 minute » Interval 1 . This is because you are being congruent with your genetics rather than working against them.run at level 5 on a treadmill for 1 minute » Interval 3 .5 minutes » Repeat these 4 intervals 4 times for a very intense 20-minute workout.run at level 10 for 1 minute » Interval 4 .walk at level 4 for 1.run at level 5 on a treadmill for 1 minute » Interval 2 .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 . HIIT takes only 20 minutes two to four times a week.system. » Warm-up for 3-4 minutes at a fast walk or light jog » Interval 1 .run at level 7 on a treadmill for 1 minute » Interval 4 . 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 . improve your joints. Depending on which part of the fat loss factor workout you are doing.run at level 6 on a treadmill for 1 minute » Interval 3 . and increase your energy.run at level 6 on a treadmill for 1 minute » Interval 2 .run at level 8 on a treadmill for 1 minute » Interval 5 .walk at level 4 for 1.
• Other great exercises are jump rope. Principle #7 Success Tips • If these levels are too high for you. then drop them all down one or two levels. What a simple little secret.» Interval 1 . and then walk down. Now let’s combine this with a healthy. run outside.run at level 8 on a treadmill for 1 minute » Interval 4 . This is the ultimate fat blaster. We will touch on this more later. • It is also good to change the exercises you do: Some weeks. 72 . This will give you more endurance during the training.jog for 2 min to cool down Ultimate Fat Blaster As for cardiovascular interval training. use the bike. • Be sure to pace your breathing: in through the nose and out through the mouth. Remember: baby steps. on others use the elliptical. Add more time when you do this. 30 minutes if you normally go 20 minutes. the law of adaptation. Fat Loss Factor meal plan. instead of running. there is nothing that tops hill sprints of 30 to 50 yards. • If you have a watch that calculates miles per hour and distance. use the stair climber. rowing.run at level 6 on a treadmill for 1 minute » Interval 2 . plyometrics with a medicine ball. You can take a moderate run/ride with no intervals (remember we want to change it up).run at level 7 on a treadmill for 1 minute » Interval 3 . run up it. Do this for 10 to 15 minutes. and that is all that you have to do. or circuit training. • The combination of full body resistance training. • If it is sunny outside. Find a hill. and HIIT will put your fat-burning hormones into overdrive. and on others. go for a run or a bike ride. box jumping. etc.
or stressing and working out. so they have something to eat. which could be another reason why you aren’t getting the results you desire. 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. As soon as you wake up in the morning. feeding them Pop Tarts and sugar cereal. rush. even though they were eating the same amount! When you experience stress. rush. This little hormone makes it virtually impossible for your body to get rid of fat. it seems like it is go. rush to fix dinner (a lot of times I bet you are too tired to cook so you resort to your local pizza delivery for your nutritious meal). you work completely against yourself. these same mice became two times as obese as mice without stress.Principle #8 – It’s All A Mind Game. Scientists also report that after three months. go. A recent study from Georgetown Medical Center showed that mice under stress gain extra weight even if their calorie intake doesn’t increase. 73 . rush. then you rush to get home.Relax W e live in a very high-stress society. you rush to get ready. and you gain weight. So if you are stressing and dieting. then you sit in rush hour traffic. go. rush to get the kids to and from practice. but when you follow this routine consistently for years. rush to do homework. Everyday. Stress And Weight Gain Research indicates the link between stress and weight gain is much stronger than originally believed. rush to get the kids off to school. not only is this stressful at the time you are performing these activities. you release cortisol. which is a powerful fat-gaining stress hormone. then you spend maybe a half an hour watching your favorite TV show. your body starts to age at an incredible rate... deadlines at work press your time.
Let’s start with reprogramming your mindset to a success mindset. Life always happens. Nothing you do can be a failure if you learn from it. only feedback: This is where to start changing your mindset. 2) There is no failure. he said that he discovered 10. What you don’t have are the skill sets needed to change. It is virtually impossible for anyone to stay on the straight and narrow. Pay attention to their mindset and their attitude. Fat Loss Factor’s Five Mindgrowth Keys: 1) Success leaves clues: Don’t try to reinvent the wheel. and if you start to stray. Nothing happens until something moves. He never failed. The real part that people miss is the doing portion. 3) People have all the ability they need to succeed: You have success within you. then you do better. 74 .. Knowledge plus action equals power.. 5) The highest priority emotional requirement for everyone is the innate desire to feel loved and appreciated: This is what drives our actions. But when asked how he persevered.000 before he created the light bulb. This is why everyone always tries to look good for everyone else. Talk to people who have been successful at losing weight and keeping it off. You’ll get the picture. Don’t believe me? Step back for a second and think about why you do the things you do. Now here is your homework assignment: I want you to make a top-10 list of what you think a healthy mindset should be. if you know better. Look at Thomas Edison. 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. I hope you enjoyed this lesson. and also look around you. Remember. Do your best. You have to use it and apply it. go back and read key number 3 listed above.How To De-Stress. Well. Knowledge by itself isn’t power. I promise. He “failed” 10.000 ways to not make a light bulb. This is what I am giving to you. I’ve listed 5 key steps below.
Read it every day for a month. • Set aside time each day to perform rituals or to relax and meditate. reject worry. and take good nutritional supplements. Don’t ever sweat the small stuff! 75 . Don’t be anti-social! • Always see the glass as half-full. Do yoga or Tai-Chi (amazing for stress reduction). exercise. Have an optimistic attitude and be hopeful. pray. Change it around the best you can so that it will apply to you. not letting it go downhill. read the bible. You can also force a smile (believe me this works wonders and is contagious). • Keep in touch with close relationships. • Always care about how you look and about your body. Your outside is a reflection of your inside. • Laugh a lot. and be thankful. 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. • Have fun and do things.I will give you mine. Some people say a daily habit is created in 21 days. • Always crave physical activity and healthy food. • Have an increased awareness and appreciation of yourself and your body. eat right. • The ability to adapt to ever-changing conditions. • Never let worry bother you. A great comedy can make you feel better.
you will attain more flexibility. and Power yoga offer vigorous exercise practices. Pilates is a disciplines routine that progresses through levels as your body adjusts. newer forms of yoga like Ashthanga yoga. If you are a beginner. yoga will help tone your body and muscles.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. Tai-Chi and Pilates. Like yoga. Yoga For a mind-body exercise. but it may not offer great cardiovascular benefits. However. Also. find a class with an experienced instructor to guide you. Tai-Chi Tai-Chi is also from the east and uses a series of slow controlled movements in it’s routine. These are yoga. it disciplines the mind and body. With the practice of yoga’s stretching exercises. Yoga is a great disciplinary teacher for the mind and may help you stay with your diet. try the eastern practice of yoga. It works the body as a whole using balance to increase muscle 76 . there are some things to remember before you take up yoga. Hot yoga. Tai-Chi should be combined with more vigorous exercise that will yield faster results. Tai-Chi is suitable for people with health problems because it helps restore balance in the body and also boosts the immune system. the more you will have a fast fat-burning body. Pilates Pilates is another form of gentle exercise that strengthens and tones your core muscles and the trunk of your body. The more you exercise. However. These slow movements tone the muscle through low-impact exercising. and if cardio or aerobic routines are added you will benefit even more. On its own.
both in weight loss and muscle development. 77 . vary the types of exercising you do. Pilates uses resistance equipment and even free weights at higher levels to give your body a better workout method. Please. Remember: we are action takers. Both exercise and diet are necessary not only to lose weight but also keep it off. Regular exercise and a healthy. nutritious diet will keep you fit. You’ll lose weight fast the more your body works. at advanced levels. take this advice seriously and start applying it today. To reap the most benefits from an exercise routine. What you think and how you think will determine if you are successful or not. Unlike yoga and Tai-Chi.strength.
filling your lungs all the way up from the bottom. learn to pace your breathing. Adding proper breathing to your workouts will give you that extra endurance to make your workout the best possible. No Life As Mr. take five to ten deep breaths. Breathe in through your nose and out through your mouth. Deep Breathing Routine 1) Breathe in from your belly. ridding your body of toxins faster and giving you a slimmer waistline! When you awake every morning. Do five to ten times each morning. when you seem to have no air left. Breathe from your belly and not from your chest. no life. your lymph flow is increased by 15-fold. 4) Breathe out through your mouth for a count of ten. 2) Breathe in through your nose for a count of five. Repeat this two times to completely cleanse your body. while breathing in. You will be amazed at how much better you feel and how much energy you have! When doing resistance training and running. Daniel Son. force more air out. This gives you energy. 6) Repeat Steps 1 through 5. 78 . Do this by pushing your belly out.” D eep breathing is an essential part of this program. 3) Hold your breath for a count of 20 to allow oxygen to circulate in your blood. 5) Once at the bottom. Think about how a baby breathes.Principle #9 – No Breathe. Miyagi would say: “No breathe. for the rest of your life. Research shows that when you take deep diaphragmatic breaths.
but a process called memory consolidation occurs during sleep. 7) Gives your memory a boost. giving you a more positive outlook on life..5 hours of sleep a night. 79 . important for the regulation of appetite. resulting in less sickness and disease. you will recharge your batteries and boost your energy levels. sensory input. feelings and memories. don’t forget to get a good night’s sleep. Boosts your energy.Principle #10 – Rest Management S 1) 2) 3) 4) 5) leep is something none of us seem to get enough of. Researchers do not fully understand why we sleep and dream. This gives you plenty of time to reap the benefits listed above. making you less vulnerable to depression. you should split the difference and shoot for 7. Getting more quality sleep will help you remember and process things better. and you will not get the results you desire. you induce stress. If you don’t get enough sleep. Since you are working out hard in this program. If you can squeeze in a 20-minute power nap every day. The hormones ghrelin and leptin. 6) Balances hormones in your body. My favorite!! I looooovvvveeee naps. making you more alert. Top 7 Reasons To Get A Good Night’s Sleep Allows your body to heal and repair itself. Naps. But it is the most crucial thing you can do for your body. When you sleep. While your body may be resting. have been found to be disrupted by lack of sleep. you allow your body to repair and recover. Your dreams and deep sleep are an important time for your brain to make memories and links. Reduces stress levels in your body. What is the optimal amount to sleep? Researchers suggest seven to eight hours a night for the average adult. making connections between events.. your brain is busy processing your day. So if you are interested in controlling or losing weight. Boosts your immune system. Helps you lose weight.
2) Spend time with friends and family. 8) Clean/organize the house. 12) Daydream. giving thanks for good things in life and just enjoying the silence. 7) Read a book/go hang out at the book store or local cafe. uplifting music. 6) Take a vacation. 3) Watch movies. 11) Get a massage/facial. 5) Play video games. 12 Ways To Relax 1) Take a walk outside—walk the dog and appreciate nature. take a vacation and do nothing. your body requires you to relax and do nothing with thinking or physical activity. I suggest making your own list and posting it on the fridge. Be sure to get the right amount. Below. otherwise you will be fighting against yourself. I’ve listed 12 of my favorite ways to relax.Relax. 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. 80 . 4) Listen to positive. 9) Lay out at the pool. If you are stressed to the max. Yes. 10) Meditate/pray/take alone time. Come back and start the program.
1. That’s actually last on my list. keep this list handy for some type of romantic. Take the time to groom yourself properly and maintain your health from the inside to the outside. women mostly think of starting from the top. not only apply to women: men. Have Faith – Believe that you can’t make all of these changes on your own. Work Out – Whether you’re trying to lose weight or love your size. working out will boost your self-confidence. spontaneous treat your significant other will love and appreciate. Eating six small meals a day will boost your metabolism. There is a higher being that knows you better than you know yourself. On a side note. Whether they tell you or not. which will make you look years younger. Every woman loves a well-groomed man. KBTV’s Weekend Anchor. Eat Healthy – I’m not just talking about fruits and veggies. because you will have more 81 . You will feel younger. your inner beauty will shine through. body and soul. pay particular attention to this also. Working out is also a great stress reliever. I believe a true makeover starts from within. which means changing your hair. Certain exercises will even improve your posture. If you take good care of your mind. 3. The below list of makeover tips by Ericka English. try to work out at the start of your day. That’s also the best way to be sure you don’t fall back into the same slump. Find your purpose in life. women love to be pampered. so men. 2.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. If you can. It symbolizes that you are putting yourself first. and I’m not talking about a career. Top Ten Makeover Tips When thinking about a new look.
energy. That’s why I love mineral make-up. Make sure you are wearing the correct foundation or powder shade. Cut and Color – Just like your make-up. don’t let the clothes wear you. your haircut should compliment your best features. Know what looks good on your body type and make sure YOU wear the clothes. 8. Get Pampered – Soft feet and hands never hurt anyone. Treat yourself in moderation. Sometimes. buy the larger size. Go Shopping – The two words most women love to hear. It doesn’t always take a phone call to an infomercial to get great skin. 6. On the other hand. what looks good on the hanger doesn’t fit your body type. 7. fix them. the clothes that look shapeless on the hanger may look great on your body. Most massage therapists will tell you a nice rubdown will release toxins from your body. as if the sun kissed your hair. Wax On – Wax Off – Get rid of unwanted hair on your face and body (enough said). Clear It Up – Instead of covering up your flaws with makeup. If you have acne. Also. Make-Up – Visit your favorite make-up counter and ask the professionals to choose colors for you that bring out your best features. Choose items that accentuate your assets. The same goes for your new hair color. Invest in anti-aging products that meet your needs. If it makes you feel better. A pedicure will give you the confidence to put your best foot forward (pun intended). While soft hands will wow anyone to whom you extend the right hand of fellowship (shaking hands). then rip the size tag off when you get home. Don’t be afraid to go up a size if you love the piece. don’t limit yourself to what you can’t eat. 9. and drink the daily amount of water recommended by your doctor. Try on every piece of clothing you find appealing. Zap acne scars with products that even out skin tone. Try different colors that flatter your skin tone. 4. Also be sure your highlights look natural. Get a Massage – A good massage is worth the money. 82 . Lines of demarcation are not cute. 10. 5. shop around for a natural product that works best for YOU. Some designers make their clothes smaller.
and make me try on stuff she thinks I look good in. take me shopping. what you wear will accentuate the best parts of your body.To add to this list. just give your honest opinion. 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). It’s something you can do together that will build up confidence..go pamper yourself for a job well done by following the ten tips above. Women: Help your man out and be honest with him. You deserve it! 83 . Now go and take the time for your after pictures and then. or sales clerks at the store (use your judgment to see if they are just trying to sell you the clothing). Personally. professionals.. Men: Unless you have a good eye for fashion.
Remember. and #8.” Fat Loss Factor is designed with lifestyle maintenance in mind. #7. If you have reached your goal. You’ve done the hard work. #4. It will give you an edge on any extra weight that you’d like to get rid of. Go back through principles #3. To stay healthy. If you want to have some “deliciously bad-for-you foods. now it’s time for a little upkeep.Principle #12 – Turning Your Program Into A Lifestyle N » » » » » ow that you’ve finished your 12-week program and have pampered yourself. purge out toxins that are stored in your liver. By now. you should have learned to bring balance to your life. If you have not reached your goal. It should be a lot easier this time since you’ve been through the program once already. let’s talk about making this a lifestyle. there is no such thing as failure. continue to do Fat Loss Factor principles #3. find your weak points and start from Principle #1 again. 84 . 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. great job. #6. Don’t make it a habit! Use Fat Loss Factor #2 a few times a year. Pay particular attention to the lifestyle un-diet. and you will get what you have always gotten. Remember this quote: “Do what you’ve always done. and #8. #4. you will revert back to the way you were before. which is much easier to do. kidneys and fat cells. Weight loss and weight management are two different monsters in themselves. #6. #7. Guaranteed. it’s OK.” your body can handle it every once in a while. just feedback. Reassess the last 12 weeks. just to keep your body in tip-top shape.
.. I use one and 85 .Motivation Tips If you need to be motivated here are some ways: » Set goals.. I’ve provided you with in-depth goal setting sheets.. here are some realizations and solutions to consider: » Avoid anti-depressants. Depression/Self Esteem Issues If you are depressed.coworker.and always be positive: I choose to make today a good day. » Get a workout partner... (I don’t recommend spouses just because it might be a sensitive issue—use your best judgement on this one). Say affirmations every morning.just be creative. church.. Stare at yourself naked while you eat junk food. Now stare at the parts of your body that you hate the most. Make a vow to look better and burn the pictures in a “ceremony. sister.. Take some photos if you have to. They are never a long-term answer and will make you » gain weight.. Find an accountability partner: a friend. Buy yourself a light box. It might be one of the reasons you are having a hard time losing weight.” If your spouse doesn’t support you and still wants to eat junk food in front of you.. I am motivated to give 100% to my program today. There are plenty of online communities that can help. If your spouse belittles you and tempts you.. Get emotional about it... Write out a big list of the positives of going through this program.. A lot of research supports that they work. Then write a list of what would happen if you don’t go through this program (look into the future). It’s always good to partner with someone who is going » » » » » » through the same struggles. Go to counseling or have a deep heart-to-heart talk with them. then you need to find another support system. (relationship stress is 2nd only to financial stress). I am beautiful and I deserve the best in life. family. I am strong and confident and can do anything I set my mind to. or go to friends. mother. I choose to work out today because I will have the body of my dreams. Burn this image into your mind. then it’s time to re-assess your relationship. etc..
For example: “I am thankful that I have a roof over my head. This will always put a smile on your face. You can change these with repetition of positive practices like doing affirmations and giving thanks. Always focus on the positive. never the negative. Use only positive words. Your brain has created negative pathways (thought patterns) that you always revert to when faced with stress or adversity. etc. It creates positive brain patterns. Take a walk and experience nature. 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 . rid those words from your vocabulary altogether. the poor. and 86 . Exercise. Have faith. It’s a great way to start your day. For example: “I choose to be happy and full of life today” instead of “I choose not to be depressed today. If you do not feel loved. long distance. or a dog greeting you at the door.” etc. I am thankful that my car works.» » » » » » » » » I swear by them. Start giving thanks every single morning while you are in the shower. They are reasonable in price also. these work. This was covered earlier and will » strengthen your transverse abdominis muscle (muscle underneath your 6-pack) helping you to keep your belly from sticking out. Volunteer and get involved with your community. Time to have a heart to heart with your creator. Be thankful for the little things. here are some tips that will push you in the right direction: » Suck your belly button to your spine exercise. You can make a difference! Get a pet. Realize that you are loved. then start giving love by helping your neighbors. Go to church for example. Actually. Believe it or not. but unfortunately it is impossible to spot-reduce specific areas of your body naturally. Practice with affirmations every morning. With that being said.” See the difference? Avoid words like “NOT” or “Don’t” or “Can’t” when doing affirmations. I am thankful that I have good health. More cardio! Start doing more forms of cardio: hill sprints.
» Cleanse quarterly (Principle #2). Start a class in boxing. beer. man-makers. Stay away of Xenoestrogenic substances found » » » » » » in plastics. Do more full-body exercises such as squats. Strengthen and tone your core: either join a class or buy a DVD of yoga. etc. deadlifts. air pollution. and don’t be a victim.» » » » interval training. jui-jitsu. pesticides. So how in the world do we overcome it? Here are some guidelines to follow: » Go back and read the mindset principle (#8) again. Eat organic foods. etc. cleaning supplies. kickboxing. Get plenty of rest. » Drink a lot of Chamomille Tea. (advanced). cleans. Binge Eating. man-made hormones is not good to solve a long-term problem. And Portion Control This is a tough problem that EVERYONE deals with. Check your options for alternative medicine and conventional. Go to an alternative-care practitioner such as a naturopath to find out how to balance your hormones naturally. snatches and combination lifts like eliminators. The law of adaptation will always kick in (remember least invasive to most invasive). Do your own research. and Pilates. Emotional Food Cravings. cardio kick boxing. Get plenty of exercise. » EFT (Emotional Freedom Technique): there has been a lot of success using this 87 . 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 MD as a last resort because getting on sythetic. » Follow the lifestyle-undiet. Do 10-day cleanses quarterly (covered in principle 2). soy. tap water.
and drink a glass of water before your meals (these will expand in your stomach and fill you up faster). I have faith in you. For portion control. Don’t jump ship. Eat 10 to15 raw almonds. You can do it. Charles 88 . You need to have faith and don’t underestimate yourself. If you are sad. NO MORE Sit in front of the mirror naked and eat your favorite fattening food.» » » » » » » » » technique to control food cravings. worried.. just in case. get back on and keep pushing forward. practice the two-bite principle: Take two large bites and give the rest away. just stay in the boat. The fiber will expand in your stomach and fill you up. That ends the program. Make sure you drink at least ten 8-ounce glasses of water per day. All The Best In Successful Weight Loss. etc. “A journey of a thousand miles begins with a single step. do affirmations while you look at yourself in the mirror. A portion is the size of the palm of your hand for each food group.com and one of our trainers will help you! Remember: When you are down and depressed. If you really want to eat a fattening food. put your food on a small plate and don’t go back for seconds.. Or just eat a small portion to get the taste of it. you can email us at support@fatlossfactor. Of course. Dr. Google it for more information.. you can fall back into old patterns. Eat a raw fruit or vegetable/salad (no cheese or heavy dressing) before you eat your meal. If you fall off the boat.. These are traits of action-takers and people who persevere. so that is why I suggest quarterly. Great job making it through! We will be introducing a maintenance course in the near future so stay tuned! If you have any questions.. and you start to get an emotional food craving.” – Ancient Chinese proverb. Things will get better. Stare at the parts you hate most about your body and think you are just adding to that fat. Do a 10-day cleanse quarterly (possibly the best thing to break emotional eating habits and change your diet).
George Foreman Grill – Any version is fine. Blender – A good blender is necessary for making smoothies. 7. You can make some killer whole grain waffles! A basic Foreman Grill costs about $30. then purchase a hand blender. Toaster Oven – Use a convection oven or the Aroma Turbo Oven to heat up your food. I use the Next Grilleration G5 that has interchangeable plates. I believe that a microwave is a very unnatural way to cook 89 . Here are seven tools needed for your kitchen. 4. You can use anything but a microwave (no one is really sure if microwaves are safe). 5. This blender has the horsepower of a small lawnmower! Otherwise. Rice Cooker – Most department stores will carry a $30 rice cooker. plus they are easy to clean!! 2. the best on the market is the Vitamix. 6. Most department stores have the Jack LeLanne Juicer for $90. These are fast and work just as well. It also has waffle plates that actually work really well and it runs around $110. Most rice cookers also steam vegetables. If you are on the go a lot. 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. unless you plan on cooking for the whole family! 3. baby food.Appendix Tools For A Fat Loss Factor Kitchen These are the kitchen appliances needed to prepare the Fat Loss Factor meals and snacks. Steamer – Most department stores sell a steamer for $20 that is great for steaming veggies. pasta. It costs about $250 and can also make sorbet. If you want to go all out. Food Processor – A small one is fine. get a blender with at least 400 watts so it can crush ice. It works OK but is a little harder to clean. and nut butters. 1..
food. Convection ovens range in price from $30 to $100. I will bold those items I believe are necessary. because it is better to work your body in a variety of ways. and I will only use it sparingly to warm up food for no longer than two minutes. I am giving you a variety of options. Fat Loss Factor Home Gym Equipment Every item on this list is not necessary. » 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 . I’m also writing this list as if you have unlimited money.
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