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
Body Measurements


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

12 14
14 14 15 15 16

Principle #2 Success Tips


Principle #3 – Lifestyle-Un-Diet
Liver Function
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


Jasmine. Green Vegetables 4. Almonds. Chicken. Kefir. Buffalo. Oatmeal 6. Nut Butters 8. Yogurt 28 29 30 30 31 31 31 32 32 33 33 33 34 34 34 35 Fat Loss Factor’s 17 Foods For Guaranteed Weight Gain 1. Brown Rice. Turkey 5.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. Lean Beef. Potato Chips 4. Cheese. Whole Grains 10. Doughnuts. Flax Seed Oil. French Fries. Wild Caught Salmon 15. Olive Oil. Beans. Raw Or Lightly Pasteurized Organic Whole Milk. Pastries 2. Sprouts 3. Colored Fruits. Berries And Vegetables 12. Store-Bought Juice. Vegetable Juices 11. Walnuts 2. Coconut Oil. Basmati. Hemp 13. Fish Oil 9. Eggs 7. Whey Protein Powder 14. Fruit Drinks 35 36 36 36 4 .

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. Oysters 8. White Bread. Sugary Breakfast Cereals. Alcohol 10. Flavorings. Diet Drinks 12. Bacon. Fried Seafood 7. Decaffeinated Coffee 6. Ice Cream 15. Sausage 9. Lunch Meat. Raw Clams. Hot Dogs. Deep Dish Pizza 14. Fried Fish. Smoked Meat. Diet Pop.5. Pasta 16. And Preservatives 48 48 49 49 49 5 . Candy 17. Vegetable Oil. Soda 11. 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. Shortening. Colorings.

Greens Powder 5. A Good Whole Food Multi-Vitamin/Mineral 2. Too Painful 60 60 60 60 61 6 . Yerba Mate. Too Boring 3. Takes Too Much Time 2. Glutamine 10. Omega-3 Fish Oil Capsules/Liquid 3. Oolong Tea 55 55 55 56 56 57 57 57 58 58 58 59 Principle #6 . Protein Powder 8. Chamomile.Rebuild Your Body & Melt Fat All Day Long Six Work Out Excuses 1. Extra B Vitamins: 4. Probiotics 6. Fiber Supplement: 7. Green Tea. Cayenne Pepper Pills 9.Sugar Substitutes MSG (Monosodium Glutamate) Added Salt 50 50 50 What You Don’t Want To See On A Food Label “Is It Man-Made Rule” 51 51 Let’s Put This All Together For You In A Nice Tidy Package 51 Principle #4 – Wash Away Fat With Water Benefits of Drinking Water Water Success Tips 52 54 54 Principle #5 – Good Healthy Supplementation Top 10 Supplements for Healthy Weight Loss 1.

. Fat Loss Factor’s Five Mindgrowth Keys: 73 73 74 74 Elements Of A Healthy Mindset 75 7 .4. Lack Of Motivation 5. No Commitment 6.Relax Stress And Weight Gain How To De-Stress.. 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.

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. Emotional Food Cravings. And Portion Control 84 84 85 85 86 87 87 Appendix Tools For A Fat Loss Factor Kitchen Fat Loss Factor Home Gym Equipment 8 89 89 90 .

To take your measurements. You need to be aware of both your micro-accomplishments and your major ones. you will need the following items: • Seamstress measuring tape 9 . You will use a journal and a stat sheet to help you record and monitor your progress throughout the program. Pick a day and record the measurements each week on that same day (for example. In presenting this program. every Friday). These tools will allow you to track your progress and accomplishments. you will record your body measurements at the beginning and as you progress through the program. So…take a deep breath and get ready. rather.Prepare For Success “The most practical.Principle #1 .if you won’t.. Here we go! Body Measurements To accurately assess your progress through the Fat Loss Factor program. Adequate planning lays the foundation for this program..” – Zig Ziglar T o achieve success in all that you do. Take these measurements once weekly. workable philosophy in the world won’t work . This is important to keep you motivated and consistent on the Fat Loss Factor Program. I will concentrate on those techniques and methods that are proven to work. If you fail to plan.. then you plan to fail.. I will not waste much time discussing theory and principles. Your life is about to change. you must plan correctly. beautiful.

your right thigh (middle). planned and actual (weekly / daily) • Plan for the week (weekly) • Body measurements (weekly) • Weight (weekly) • Thoughts (daily) • Goals (weekly) Digital Camera Take before and after pictures of your body. Track the following information: • Meals. the middle of your right arm (highest point in your bicep without flexing). • Hold a newspaper showing the date you started. updating as required. 10 . Check your journal each day in the morning and evening. • Tan for your after picture. Buy a binder and binder paper so you can add new sheets as required.• Journal • Digital camera • Calipers (optional) • Scale Seamstress Measuring Tape A seamstress measuring tape works best. Here are some tips for taking these pictures: • Use the same background. your hips (the widest part). Measure the following areas each week and record the data in your journal: • Measure • Measure • Measure • Measure • Measure Journal Use a journal to track your progress. • Take the picture from the same distance each time. waist (around the smallest part). chest (underneath arms).

upon checking their weight.• Smile for your after picture. however. observe how your clothes are fitting. So shake off the old ways of thinking and get ready to learn about and use additional methods to test and measure your progress. You should find they are getting looser. but you are losing muscle. hope to see the number decrease each time. Calipers Calipers will allow you to measure your percentage of body fat. This can serve as evidence that you are making progress. 11 . Another way to get motivated is to check your clothing periodically. Inquire at your gym. Most people. If your weight is decreasing. Throughout this program. Have experts take your body fat measurements. They will be more accurate. Scale Weigh in once a week. it is important to lose fat but not muscle. that is not a good result. Weight is the least important of the four measurements because weight loss doesn’t necessarily mean fat loss has occurred.

Increase your endurance. You will feel healthier. making it more efficient. 3. Strengthen your immune system. 8. pollution. Eliminate harmful toxins causing your fat cells to shrink. you need to cleanse your body of toxins. 4. 7. you will improve the function of your digestive tract. 2. In With The New “Man is what he eats. Gain energy. By implementing these techniques. you can remove the toxins. The components of the diet are as follows: 12 . 10.” – Goethe T he techniques presented in this section are designed to reset your metabolism and lower stress on your digestive system.Principle #2 – Out With The Old. have more energy. Lose excess weight. If you remove the fat cells. 5. and chemicals in the environment. These toxins are now stored in your fat cells. 9. and ultimately lose weight. Part 1 . Sleep better. Ten benefits you will gain from Principle #2 1. your body has accumulated toxins from processed foods.Natural Food Diet (2 weeks) To rid your body of fat permanently. Improve your overall health and well being. Sharpen your mind. Over the years. Break down emotional ties that you have with food. Accomplish more. 6. This natural food diet last 2-weeks and will reset your body and prime it to become a fat burning machine.

you will change your lifestyle. and then build it back up. walk every day for a minimum of 30 minutes and up to an hour. ice cream. cheese. 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. 13 . Walk outside if possible and keep a brisk pace such that you break into a slight sweat. 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.

14 . • Reduce body fat by two to eight ounces per day.Part 2 . The breaking up. purchase herbal laxative tea. If you drink this tea and you are still having trouble with bowel movements. controlled laxative that will cleanse your colon. Saltwater Flush The saltwater flush is a cheap. before you start the saltwater flush. and add two level teaspoons of uniodized sea salt (iodized salt will not work properly). loosening. easy.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. • Relieve pressure and irritation in the nerves. This will begin the process of thoroughly washing the entire digestive tract. and purging of encrusted debris from the small and large intestinal walls is the most important part of the Master Cleanse. Do this as soon as you get up in the morning every day of the Master Cleanse. Herbal Laxative Tea To aid in the digestive system flush. Prepare a full quart (4 cups) of medium-to-hot water. • Purify the glands and cells. Drink one serving the evening before you start the cleanse. You will need to use the bathroom throughout the flush. Here is one that works (but you can use another one) “Smooth Move” by Traditional Medicinals. 2. • Cleanse the kidneys and digestive system. You should have two to three bowel movements a day. 1. Drink the entire quart preparation within 10 to 20 minutes. • Eliminate waste and hardened material in the joints and muscles. and blood vessels. take another herbal laxative first thing in the morning. Most health food stores and some grocery stores carry them. 3. arteries. • Build a healthy bloodstream.

the uniodized salt and water have the same specific gravity as the blood. Perform this saltwater flush every day in the morning while you are on the cleanse. Do not use maple-flavored syrup. or get Regular Tea by Yogi Tea. and the blood cannot absorb the salt. Hence. • 1 tablespoon genuine grade organic A. • Add 2 teaspoons of uniodized sea salt to 4 cups of lukewarm water. • 1/10-teaspoon cayenne pepper (red pepper) natural or organic.For those readers who are concerned about blood pressure deviation due to salt ingestion. there is no salt retention. drink six to eight ounces of lemonade daily along with six to twelve cups of room temperature water for a continuous purging of impurities from the digestive tract. begin taking the lemonade drink. 2) Perform the saltwater flush early the next morning. It can be found at Kroger or Whole Foods. and remember that you will be saltwater flushing for the first hour of the day. therefore. or C dark amber maple syrup (preferably grade B). Ingredients For The “Lemonade” (Drink six to eight times a day ) • Juice of ½ lemon or lime (preferably fresh squeezed and organic). After the saltwater flush. Red pepper has great thermogenic effects. This saltwater flush may be performed as often as needed for proper washing of the entire digestive tract. Buy the flakes or powder in the spice isle of the grocery store. Never use lemon juice from the bottle or frozen juice concentrate. If you can tolerate it. During waking hours. B. the kidneys cannot absorb the water. • 8 oz Water (spring or distilled) Master Cleanse Summary 1) The night before you start the Master Cleanse. 15 . keep adding more. • Drink all within 20 minutes. take a laxative tea such as smooth move.

low energy. however. You can get plenty of protein without meat. because eating slows down the cleansing process. I personally recommend three days on the cleanse then take three days off and three more days on the cleanse. • 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. Use restraint. 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. This is actually good news. Eating non-organic. 16 . If you must eat. store-bought meat is very hard on your body and is linked to many health problems. It means you are purging toxins from your body. or white tongue. the following foods contain lots of water and will be OK. you may experience detoxification symptoms such as headaches.3) 4) 5) 6) • So this flush in the morning every day of the cleanse. nausea. 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. bad odor. bad breath. You are getting better! Use peppermint oil or drink mint tea to combat detoxification symptoms. acne.

detoxify your body. Accept it. You will lose fat naturally. This program is designed to lose large amounts of weight in small steps. That’s OK. You do have the will power to wait two to three weeks. Don’t be afraid to fail. then eat! 3) If you happen to cheat on the natural foods diet. » Remember: BABY STEPS! 6) Stay strong and remember that you will eventually have your favorite foods again. try again later. don’t give up. Pick up where you left off and keep going! 4) If you cheat on the cleanse. 5) There is no such thing as failure. move on and persevere. and prepare yourself for the next phases of Fat Loss Factor.2) Your goal during this phase is to gorge your body with whole food nutrients so it can rebuild and repair itself. 17 . just feedback. Eat as much of these foods as you want!! If you are hungry.

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. if the liver does not regulate fat metabolism efficiently. This is a sure sign of a clogged up. red meat. Since this happens over a long period of time. The areas close to those 2 organs. If the liver filter is damaged. Guess what they also do? Shuttle excess toxins into fat cells. butt. blocked or clogged up with toxins and excess waste. weight gain tends to occur around the belly area and a protuberant abdomen (also know as a pot belly) will develop. or thighs. These toxins overwhelm your two main detoxification organs…that’s right.. the process leads to excessive weight gain. dairy products. Liver Function The liver is like a complicated filter. preservatives. making it almost impossible to lose weight permanently. slowing your metabolism. you are ingesting an enormous amount of toxins. These extra globules then build up 18 . etc. Its purpose is to breakdown fat and filter out harmful substances via bile. If you find yourself eating a large amount of processed foods. you guessed it: your liver and your colon. slowly functioning liver. your liver and colon become sluggish. and (3) a clogged up Colon. In most people. this fat is shuttled to the belly. it can’t remove the small fat globules that circulate in the blood stream. If this re-circulated fluid is high in fat and/or toxins. poorly functioning liver. Another sign of an unhealthy liver can be a roll of fat around the upper abdomen. 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. Now. hips.

in other organs and in fatty deposits under the skin. Until the liver function is improved. Ever wonder why whenever you would diet and stop. Even while you’re sleeping! This is what Fat Loss Factor will help you achieve. Garlic also holds high amounts of allicin and selenium. Liver Cleaning Foods (From Dr. Imagine starting a good weight loss program with a healthy liver that’s burning fat for you. you become fat. no matter how much “dieting and exercise” you do. two natural compounds that aid in liver cleansing. and belly. 2. Edward Group) To give your liver a boost. it is almost impossible to lose this abdominal fat. which can lead to cellulite in your butt. 1. arms. grapefruit increases the natural cleansing processes of the liver. 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. That’s one of the major reasons we get fatter as we age. Grapefruit High in both vitamin C and antioxidants. when your liver is clogged with junk. 24 hours a day. Basically. Garlic Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. 7 days a week. make sure you include these foods in your daily diet. thighs. Try to add at least 2-4 servings a day. 19 . A small glass of freshly-squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins.

these cleansing foods offer a powerful protective mechanism for the liver. Recent studies indicate improved liver health when avocados are ingested regularly. or juiced. Try bitter gourd. a constituent that assists the liver’s overall functions. in turn. cooked. hemp. This. Green Tea This liver-loving beverage is chock-full of plant antioxidants known as catechins. 5. when used in moderation. They are extremely high in plant chlorophylls and absorb environmental toxins from the blood stream. chemicals and pesticides. Avocados This nutrient-dense super-food helps the body produce glutathione. 20 . apples hold the chemical constituents needed for the body to cleanse and release toxins from the digestive tract.3. Leafy Green Vegetables Leafy greens can be eaten raw. Eating beets and carrots can help stimulate and improve overall liver function. Olive Oil Cold-pressed organic oils such as olive. 8. makes it easier for the liver to handle the toxic load during the cleansing process. spinach. They help the body by providing a lipid base that can suck up harmful toxins. but it’s also a great way to improve your diet. and chicory into your diet. it takes some of the burden off the liver. and flax-seed are great for the liver. 7. With their distinct ability to neutralize heavy metals. Apples High in pectin. dandelion greens. These will increase the creation and flow of bile. Green tea is not only delicious. Beets and Carrots Both of these vegetables are high in plant-flavonoids and beta-carotene. In this way. mustard greens. 6. which is necessary for the liver to cleanse harmful toxins. arugula. 4.

9. 11. Lemons & Limes These citrus fruits contain very high amounts of vitamin C. are rich in B-complex vitamins. Drinking freshly squeezed lemon or lime juice in the morning helps stimulate the liver. walnuts aid the liver in detoxifying ammonia. Make sure you chew the nuts well (until they are liquefied) before swallowing. liver function. such as brown rice. Walnuts Holding high amount of the amino acid arginine. nutrients known to improve overall fat metabolization. adding to enzyme production in the liver. instead. Whole Grains Grains. These natural enzymes help flush carcinogens and other toxins from the body. which significantly lowers our risk of cancer. which support normal liver cleansing actions. Cruciferous Vegetables Eating broccoli and cauliflower will increase the glucosinolate in your system. try eating whole-wheat alternatives. which aids the body in synthesizing toxic material into a substance that can be absorbed by water. 12. and liver decongestion. Walnuts are also high in glutathione and omega-3 fatty acids. 21 . do not eat foods with white flour. If possible. 10.

” it becomes harder to get back on. we will focus on eating foods with high thermic effects (to boost metabolism). In this section. the complete opposite of what you need to do to lose weight. asparagus. your body goes into starvation mode.” That is what happens to your metabolism as you yo-yo on and off the many popular diet plans. Turmeric The liver’s favorite spice. Group for that exhaustive list. anywhere you can. and you should also be working those into your diet. Turmeric helps boost liver detoxification by assisting enzymes that actively flush out known dietary carcinogens. your body then dumps the most energetically expensive tissue muscle! So you end up losing muscle and storing fat. coleslaw. and sauerkraut. Now. Each time you “fall off the diet band wagon. Here’s why: When you drastically cut calories.” spell…”DIE.A Four-Letter Word The first three letters of “DIET.13. Try eating more kimchi. Your metabolism slows to a snail’s pace because it anticipates a period of famine. These food groups are proteins and fibers containing complex carbohydrates. we will be integrating those in our meals. Special Thanks to Dr. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. kale and Brussels sprouts. cabbage soup. This natural response makes it difficult to lose the fat you desire. 14. and it is trying to conserve. DIET . Cabbage Much like broccoli and cauliflower. 22 . eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes. Other liver cleanse foods not listed above are artichoke. To compound this problem.

pasta and rice. whole grains. syrups. which is found in plants. and wild game. turkey. fish. Carbohydrates (carbs) are simple and complex sugars that the body uses as energy. brown rice. your digestive tract has to burn calories to break down the food. 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. Examples are: table sugar. or foods that are in their natural state. which in turn increases your metabolism. Complex Carbohydrates Also called complex sugars. Simple Carbohydrates Also called simple sugars. yams. 23 . fruit. In this phase of the program. They also hold water in your tissues.Your digestive tract needs exercise. Because the molecular structure of complex carbohydrates is more complicated. Simple sugars need almost no digesting. so they tend to cause a rapid rise in blood sugar. Complex carbohydrates come in a close second for metabolism boosters. These include fibrous vegetables. fruit juice. we will focus on eating lean meats. They can enter the bloodstream immediately. Common plant-based starchy foods include breakfast cereals. etc. beans. such as chicken. bread. These are many sugars put together. They are ideal for energy but not so good for appetite and blood glucose control. candy. the body cannot metabolize them (convert them) into energy as quickly as simple carbs. potatoes. Proteins have the highest thermic effect of all foods. Red meat should be eaten one to two times per week because of its high saturated fat content. Simple carbs (except fructose) are typically high on the glycemic index. and oatmeal. and it expends energy just like you do. The most common form of polysaccharide complex carb is starch. When you eat whole foods. This means complex carbs raise blood glucose levels more slowly.

and whole grains. Glycemic Index This is a ranking system that tells how carbohydrates affect your blood sugar levels. It measures how much your blood glucose increases two to three hours after eating.Good Carbohydrates: The more natural. the better. are all great carbs to eat. pasta.mendosa. enriched products. potatoes. Fruit (limited amount due to high sugar content). unnatural sugars like the bad carbs listed above. Here are the differences: Functions And Benefits Of Insoluble Fiber • Moves bulk through the intestines • Controls and balance the pH (acidity) in the intestines 24 . such as oats. The best way to prevent this disease is by not overloading yourself with sugar. Bad Carbohydrates: White flour. The best authority on this is David Mendosa.com Fiber 40 For Life This will be one of the most important changes you will add to your lifestyle un-diet: Take 40 grams of fiber per day for LIFE! Fiber is good for clearing your digestive tract of toxins and it also keeps your bowels moving. There are 2 types of fiber: insoluble and soluble. and anything that has refined sugar or high fructose corn syrup. especially processed. Go here for more information: http://www. 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. vegetables (as much as you want).

and other toxic substances from the body • Keeps unwanted pounds off 25 . heavy chemicals. which means your body won’t get blood sugar spikes • Binds with toxic substances in the bowel and draws it out of your system Benefits Of Soluble Fiber • Lowers your total cholesterol and LDL cholesterol (the “bad” cholesterol). therefore reducing the risk of heart disease • Regulates blood sugar • Expands in your stomach.Benefits Of Insoluble Fiber • Promotes regular bowel movement and prevent constipation • Moves toxic waste through the colon in less time • Helps prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances • Keeps unwanted pounds off Food Sources Of Insoluble Fiber • Vegetables such as green beans and dark green leafy vegetables • Fruit skins and root vegetable skins • Whole-grain products • Wheat oat • Corn bran • Seeds & nuts Functions Of Soluble Fiber • Forms a gelatinous substance when mixed with water • Binds with fatty acids • Prolongs stomach emptying time so sugar is released and absorbed more slowly. parasites. giving the feeling of fullness • Clears heavy metals.

7) Figs .One medium apple a day will fulfill 4 grams of fiber. packing a powerful dose of 15 grams of high fiber in just one cup.Eat the skin to get the high fiber count of 5 grams.Food Sources Of Soluble Fiber • Oats. My personal favorite fiber food is hemp protein. 9) Pears . One serving of hemp protein contains 14 grams of fiber and 10 grams of protein. but bran muffins are fun and tasty! Yams .One luscious medium fruit yields 4 grams of fiber.1 medium cooked gives you 6.Natural flavor with 10. 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 . 10) Apple .A genuine nutritional superstar. Bran . Lentils .A cup of delicious strawberries will get you about three grams of fiber. 5) Berries . Perfect for a smoothie. 26 .5 grams of fiber in just 3 dried figs. You can purchase this online or at health food stores. 6) Potatoes . oat bran.Bran cereal is great.These nutritional staples are packed with fiber.8 grams of fiber. 8) Broccoli .3/4 of a cup of cooked broccoli has 7 grams of fiber.

and grow. The Skinny On Fats Here is the skinny on fats: (1) your body uses fat for the brain. (2) your cells need fat for healthy function. tuna. They are the second most abundant substance next to water and are used by the body to heal. making you feel more full 27 . and (3) your glands need fat for balanced hormone production. ligaments. hot dogs. full of growth hormone and antibiotics. and bone.Proteins Proteins are basic components needed to build strong muscles. and red meats such as buffalo. Fats do the following: • Supplies insulation and protection for the organs • Helps store and transport fat-soluble vitamins (A. grass-fed). turkey beef. They are very unhealthy animals due to the way they are raised. Good Protein Sources Good protein sources are: Free-Range Organic Chicken. beef and deer (lean. hormone-free. (too many omega 6 fats that we ingest and that turn into saturated fats in our body). and K) • Assists in mineral absorption • Causes fat mobilization • Slows the absorption of carbs (to manage blood sugar levels) • Reduces hunger signals. farmraised salmon and tuna. store-bought chicken. Bad Protein Sources Bad protein sources are: lunch meat. Protein consumption does not change your blood sugar levels. E. salmon. D. All of these are grain fed. Animal meat is the best source of protein because it contains the complete line of amino acids as well as Vitamin B-12. repair. turkey.

and seeds are very unstable and break down into substances that are harmful to the body.Fats To Use • Omega-3 fatty acids (found in cold-water fish) • Naturally raised grass and vegetable-fed animals • Flaxseed. seed) • Saturated fats: commercially raised animal products. Each entry includes the following information: 28 . causing destructive effects to the body upon intake. Fats To Reduce And Avoid • Omega-6 fats • Hydrogenated oils • Trans fats • Cooking oils (vegetable. and walnuts. 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. but you will maximize your good health. almonds. nut. because they are stable under heat. • Extra virgin olive oil (cook with at low heat) • Coconut oil (cook with at high heat) • Butter (cook with at medium heat) Note: Oils from vegetables. They become damaged and go rancid when cooked. Cook only with olive oil and coconut oil. nuts. and you will not only maximize your fat loss.

phosphorus. Impostors: Smoked nuts. The water will cause the fiber of the nuts to expand in your stomach. salted nuts. avocados. Walnuts All nuts are high in protein and monounsaturated fat (good fats). Almonds. almonds have an adequate amount of magnesium.» » » » Maximum Weight Loss Foods Legend What They Do: This tells you some of the most important benefits for you and your body. which is crucial to building muscle. iron. and then drink eight ounces of water to suppress your appetite. Some factors that will influence your digestion are the skin of the nut and how well you chew them. In addition to having protein. vitamin E. or yogurt. Eating nuts does not result in the high caloric intake that you’d expect. peanuts. Nutrition: This tells you the main nutrients that will propel your fat loss to new levels. Impostors: This tells you which foods you cannot use as replacements. » What They Do: » » » Build muscle. Friends: This tells you about alternatives to the food. Friends: Pumpkin seeds. the slow release of calories will give you a longer feeling of fullness. You can introduce them into your diet by adding chopped nuts to your oatmeal. calcium. potassium. Almonds and walnuts are the kings of nuts. making you feel fuller. In addition. cereal. because 5% to 15% of their calories are not absorbed by the body. Nutrition: Fiber. 1. 29 . sunflower seeds. fiber magnesium. ice cream. Fight cravings by eating 24 almonds for a snack or before a meal.

They also provide protection against cancer. lima. protein. heart disease. and orange peppers. Nutrition: You name it. » Friends: Lentils. Impostors: None. » Impostors: Refried beans that are high in saturated fats. » Nutrition: Fiber. 3. yellow. Some options for introducing them into your diet: (1) Stir fry with a little fresh garlic and olive oil. pinto. and Alzheimer’s. garbanzo. or (4) Steam them. Green Vegetables As you know. folate. fiber. they have it vitamins. stroke. 30 . The most nutritious bean is the black bean. (2) Juice fresh vegetables. help to burn fat. regulate digestion. baked beans that are high in sugar. cancer. Beans. Friends: Brightly colored vegetables. and orange squash due to their high antioxidant content. (3) Puree them and add them to marinara sauce.” such as heart disease. edamame. bean dips. Beans. minerals. » What They Do: Neutralize free radicals. in general. kidney. are so balanced with protein and fat that you can replace a meat dish with a bean dish without worrying about the saturated fat. » What They Do: Build muscle. just like the song says.2. which are molecules that cause you to » » » age rapidly and develop disease. bioflavanoids. Sprouts Beans are good for your heart. bioflavanoids. On a side note. just don’t smother them with cheese or fry them. such as red. and obesity. red. navy. phytochemicals. white. diabetes. high blood pressure. They protect the body from “diseases of lifestyle. black. vegetables are densely packed with important nutrients and are also a critical part of your body-transforming diet. on their burritos. The best beans are soy. which have been shown to have the most antioxidants. Qdoba and Chipotle both serve black beans. iron. hummus.

(2) Attaches to digestive acids in your stomach to lower cholesterol. Fiber should be a staple of your diet. Have a serving a couple of hours before a workout to feel energized or at night to stop a late-night binge. reduce cholesterol. some Kashi brands. bacon. Impostors: Sausage. research is finding that cholesterol levels do not rise as a result of eating 31 . Doctors recommend about 25-35 grams a day because of the health benefits. » What They Do: Boost energy and sex drive. ham. cured meats. » Nutrition: Protein. Eggs The egg has received a bad rap over the years for its high cholesterol content. B-12. Lean Beef. and (4) Protects you from colon cancer by sweeping cancer-causing agents out of the intestines quickly. phosphorus. unflavored variety and use other power foods such as berries to enhance the taste. the more calories you will burn! » What They Do: Build muscle.4. (3) Protects you from heart disease. Turkey Protein is the base of any solid diet plan. zinc. vitamins B-6 and » » potassium. improve the immune system. It takes more energy for your body to digest the protein in meat than it does to digest carbs and fat. However. Friends: None. It will get you through mornings when you are dragging. Benefits include: (1) Expands in your stomach to curb your appetite. Buffalo. creatine. Impostors: Cereals with added sugar and high-fructose corn syrup. Fiber One. so the more protein you eat. iron. Friends: High-fiber cereals like Grape Nuts. All Bran. Be sure that you buy the unsweetened. maintain healthy » » » blood sugar levels. 5. Nutrition: Complex carbohydrates and fiber. Just two eggs contain enough cholesterol to put you over the recommended daily allowance. Oatmeal Oatmeal is your everything-to-everyone food. Chicken. 6.

Nut Butters Nut butters made our list because of their versatility. such as lowering cholesterol and having the ability to curb food cravings. » » squalene. trans-fat filled peanut butters such as Jif or Skippy. fish oil. because it does contain a lot of monounsaturated fat. » Nutrition: Protein. they rise by eating dietary fat. Fish Oil Olive oil is the key ingredient in Mediterranean diets. which becomes rancid when heated at high temperatures. vitamin E. 8. vitamin A. Use on apples or celery. burn fat. Coconut Oil. margarine. making it is more effective for the body to use in building muscle. Impostors: Vegetable oil. and lots more cardio protective nutrients. » Impostors: Egg Beaters. Nut butters contain the same properties and benefits as the nuts themselves. in smoothies. » Best Friend: Almond butter. Olive Oil. Your best cooking alternative is coconut oil. » Friend: Cashew butter. canola oil in moderation. Friends: Coconut. No more than three tablespoons a day. chlorophyll. so we will not repeat here. flax seed. » What They Do: Lower cholesterol. Crisco.dietary cholesterol. » Friends: None. It is a monounsaturated fat. » Impostors: Sugary. » Nutrition: Monounsaturated fat (olive oil). 32 . boost immune system. Flax Seed Oil. all natural organic peanut butter. 7. Do not cook with olive oil at high temperatures. It is known for its health benefits. vitamin A. curb food cravings. » What They Do: Build muscle. and in oatmeal. The protein found in eggs has the highest biological value of any other food. vitamin B-12. The egg should be your best friend. Be careful how much you eat.

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.

12. Hemp
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.

riboflavin, phosphorus,

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.

9. Alcohol
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.


and cause cancer. plus artificial sweeteners. trihalomethanes. When insulin levels spike. heart disease. premature aging. high cholesterol. The main artificial sweetener used is aspartame. Studies show that people who drink sodas do not cut back on the regular foods they eat. or 1. fat burning ability plummets. 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. which are very detrimental to your health. Soda Pop is a major contributor to obesity in this country. Diet pop will cause you to crave 38 . of course. weight gain. such as chlorine. you can find hundreds of research articles on this subject. • Sugar and High Fructose Corn Syrup: Sugar in liquid form is dangerous because so much can be consumed in so little time.10. It is also responsible for leeching minerals out of the bones. This adds at least 200 calories a day. The major ingredients in soda are: • Phosphoric Acid: Mixes with the hydrochloric acid of the stomach and interferes with digestion. • Tap Water: Contains various chemicals. Studies show that drinking soda increases the risks of diabetes. There have been entire books written on the dangers of aspartame. osteoporosis. If your search the Internet. This leads to high blood pressure. Diet Pop. to their intake! 11. and. sending the body into a blood sugar frenzy. lead.400 calories per week. increase cravings. and nutritional deficiencies. caffeine dependency. Diet Drinks Diet drinks give you all of the drawbacks of drinking pop. which have been shown to alter brain chemistry. tooth decay. obesity. and cadmium.

Ice cream is close to the top when it comes to being the most unhealthy food. which is refined and processed. it is far from healthy. especially if you order the meat lover’s version. emulsifiers and stabilizers. and dairy. which contains lots of hormones and antibiotics. This makes for a high-calorific meal that you might as well just pack straight onto your thighs. In the end. fat. Whole grain breads are fine. which is a refined carbohydrate. you will poison your body and still not lose weight. It also contains artificial flavors. just like corn syrup and white sugar. 12. In addition. pizza is full of sodium. It really isn’t the bread. Canadian bacon. fat. White Bread. preservatives. 14. 15. Unfortunately. pepperoni. which is a smorgasbord of processed meats: sausage. it is the type of bread. colors. All of these make ice cream one of the most fattening foods on the planet. Bread gets a bad rap for putting weight on people. even though it contains no calories. Pasta White bread and pasta react in the body like white sugar. Deep Dish Pizza Pizza is one of my favorite indulgences. White bread is made from white flour. sugar. Sprouted grain breads are the best. ham. with no nutritional value. and bacon. such as Ezekiel brand bread or Genesis 39 .more food. however. and refined flour dough. This contains NO NUTRITIONAL VALUE AND EMPTY CALORIES. Ice Cream Ice cream is loaded with calories.

16. Eat something raw beforehand. etc. Don’t Deprive Yourself Of These If you are stressing because you want to eat something that is listed above. bleached. and when you deprive yourself for a long period of time. Margarine These aren’t substances you would actually eat alone. anxiety. If you buy cereal. 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. 17. The truth is that the quality of the vitamins listed on the cereal box is poor. nausea. headaches. Your body craves them. and sabotage your fat-burning capability for a few hours. Shortening. any major brand of sweetened cereal is simply vitamin-fortified sugar. but it has vitamins! That is the joke. Basically. 40 . Vegetable Oil. such as Kashi since they tend to be on the healthier side and contain more fiber. These tiny steps will make a difference. Just don’t overindulge. and equally great advertising. Buy brands. but they also lead to rapid aging. Eat more whole grain. cause joint inflammation. Take your time and wean yourself at your own pace. They are used in fried foods and baked goodies and contain trans fats. mess up your hormone levels. shakes. or white in color. This will go right into your bloodstream. and predispose you to heart disease. Candy is straight sugar and some fat. cancer. Stay away from breads that are enriched. look on the ingredients label for whole grain and avoid white flour or highfructose corn syrup. Trans fats will not only cause you to gain massive amounts of weight. Cereal is mostly white sugar in a box. your body goes through withdrawal-type symptoms: irritability.brand bread. Sugary Breakfast Cereals. followed by arthritis. then go ahead and have it. and other diseases of lifestyle (self induced diseases). Sweets and refined carbohydrates are literally like a drug.

causing you to pack that food right onto your thighs. fat. and belly. Research shows that you stay fuller longer when you drink thick shakes rather than thin ones. Portion Size: 8-10 ounces. Your fat-storing enzymes increase. They are delicious and nutritious but too much of a good thing is always bad. 41 . • They have a great balance of protein. Don’t overdo it. made with a mixture of the Fat Loss Factor 15. high fat. Have a mid-afternoon snack. Smoothies. Your body will store this as fat if you eat too much! The Smoothie Plan 1) Eat a shake for breakfast. This combination of high sugar. • They literally taste like a dessert. 30% protein. and high calories puts your body into a chaotic state. • Their thickness takes up a lot of room in your stomach. With our hectic schedules. 2) Have a mid-morning snack.Eat These Foods Together To Pack On The Pounds Eating a hamburger on a white bun with French fries and a milkshake would be a coronary waiting to happen. butt. • You don’t need to be a chef to make a great shake. • They will help you restrict your calories so you don’t overeat. 3) Eat a healthy lunch with 50% of your plate carbs. it is hard to find the time to cook whole food meals. can act as meal replacements or snacks and are recommended for a variety of reasons: • They require little time to make. and your fat-burning enzymes go down. which will satisfy your sweet cravings. and carbohydrates. causing your insulin levels to go through the roof. Smoothie It Up Drink smoothies or power shakes regularly. and 20% healthy fat.

Do not use all of these at once. • Small handful of blue berries • Five strawberries • Mango • Peach • Raspberries • Other 42 . eat a small snack after dinner consisting primarily of protein and vegetables or 5% healthy fats. • Banana • Avocado • Organic Milk . 1) Add protein. Base For The Shake The key to a great shake is to make it thick and creamy. If you use more than two. • Cereals such as FiberOne. kashi vive • Raw oats • Natural fiber that you can buy at stores • Carrot pulp from juicing carrots 4) Add fruit (frozen fruit works well).Not Recommended . Here are some ideas you can use.very high in calories • Sour Cream • Almond Butter or Peanut Butter 3) Add thickeners. carb and fat content of the shake. Making a great smoothie is about balancing the protein. You can combine two at most from each group. 5) If you are hungry. be sure to count the calories. • Hemp • Whey (usually the best) • Egg • Rice 2) Add something to make it creamy.4) Eat a shake for dinner (most important step).

If you do choose to use milk. They require little time to make. Smoothies are a great control food for your diet. lunch. If food = energy.5) Add Healthy Fats. When should we eat our biggest meal based on energy requirements? Breakfast. So we are completely upside down! 43 . Axiom 1: The Pyramid Principle Have you ever heard the phrase: “You are what you eat?” Well. What is food? It is simply energy for the body. when we get up. your figure will be also. and they satisfy a sweet tooth. if your meal strategy is upside down. 7) Add six to nine ice cubes and a small amount of water. use only organic dairy products because their non-organic counterparts contain growth hormones and antibiotic remnants from the cow. 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. that is only part of the story. when do we need the most energy: before we go to bed or when we get up to start the day? Of course. then dinner. • Flax seed oil • Omega-3 fish oil • Raw shredded coconut . You are when you eat also! In other words. Smoothies are healthiest without milk.small handful • Coconut oil • Almonds 6) Add fruit or vegetable powder for extra anti-oxidants. 8) Blend all ingredients and serve. They allow you to regulate your caloric intake.

and the most at the beginning of the day. especially in the evenings. spaghetti and meatballs with sauce. your body shape will look like a triangle. So we start the day with a small meal and end it with a large one. If you don’t follow this rule. 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. a burger and fries for lunch. 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 . when ideally you should do just the opposite. you are not expending energy moving around. make sure to take a half hour walk afterwards. That gives you all day to burn them off. with the least amount of calories at the end of the day. with a huge bottom half! When this rule becomes a habit. If you do splurge. do it in the mornings and at lunchtime. to help process the food. so your body stores extra calories in your fat cells for leaner times. milk and dessert for dinner. Your daily meal plan should be an upside-down triangle.What is the typical American diet? How about a Pop-Tart for breakfast. For Example: Breakfast: Lunch: Dinner: Oatmeal. If you want to consume bad unhealthy foods or large amounts of calories. You will have more time to burn it off. While you are sleeping. garlic bread.

it is much better to put wood on the fire consistently. When the fire is burning. 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 faster metabolism and you will burn more fat. and a higher metabolism means more fat loss. faster burning fire. Make sense so far? Think of food as wood for your fire. This will give you a bigger.” 45 . They ate all the time because they were hunter/gatherers and they ate what they found when they found it. food overload messes up your hormones.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. calories are used up. you avoid the intense hunger signals that result from putting your body on a “diet. your digestive system cannot handle large amounts of food and the result is (1) loss of energy and (2) fat storage. so you are more likely to store your food as fat. Axiom #2: Be A Grazer. 2) Your body turns into a fat burning machine because your metabolism is constantly running to break down food. There are three reasons why eating five to six times a day is so important: 1) We are being congruent with our genetics. On a side note. 3) Grazing suppresses your appetite. Our ancestors did not eat three square meals. When the fire goes out. your body is winding down into a rest-and-repair mode. Thus. Plus. This raises your metabolism. This includes meals and snacks. Not A Gorger The Grazer Axiom is a rule common to all successful diet plans. It means we should eat smaller portions five to six times a day. Think of your metabolism as a fire inside your body. During these final two hours of the day. There were no refrigerators to keep things from spoiling. calories are stored.

It really affects your psyche (emotions) and is one of the best ways to sabotage your weight loss. Everyone needs a holiday.000-calorie tub of Ben and Jerry’s. Part two of this axiom states that the best holidays are planned. it raises your stress levels. Skipping out entirely on Cherry Garcia flavored Ben and Jerry’s ice cream will have a detrimental effect on your weight loss plan. and 46 . Cortisol is responsible for weight gain.” I am not giving you permission to gorge yourself with every possible dessert and fried food that you can think of on this holiday. You will feel sleepy an hour after your meal. I say this because when you crave something bad enough.Axiom #3: Holiday Principle Everyone loves a holiday. 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 also notice when taking a holiday meal how disgusting you feel after eating gobs of fat and refined carbohydrates. Pick one day out of a week and make this your “cheat” day or your “holiday. which in turn raises your cortisol levels. but I’m not giving you permission to eat the whole 1. I’m not just talking about Christmas and Easter. There is nothing worse than depriving yourself of those things you love. What I am saying is that you don’t have to deprive yourself of it entirely if you follow the habits properly. Holidays are there to keep your emotional connections to food at rest so your body will work for you and not against you. Also. I’m talking about being on a strict diet.

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. For example. carbohydrates. 4) It provides the body with much-needed vitamins and minerals. I recommend at least 40 grams per day. and when eaten with other carbohydrates. 2) The fiber in the fruit or vegetables expands in your stomach and fills you up so you don’t eat as much. and proteins. 3) The fiber in the fruit or vegetable helps to push food. make sure you eat something raw before you have your ice cream and to not eat it after 7p. Raw fruits and vegetables are full of fiber. This will fill your belly so you won’t be able to eat as much.” This will clear a path and prepare your digestive tract for the rest of your meal. Fiber is a very important part of your diet. The second part of the axiom is to “eat my fiber first. Studies have shown that people who changed nothing in their diet other than adding more fiber lost weight.you won’t have nearly the energy you had while eating healthy. eat an apple first. What I want you to look at are the ingredients below those items to determine what the food is really made of.m. eat a salad first. When eating. Also. waste and toxins through your digestive tract. 47 . if you are eating pizza. add a raw fruit or vegetable to every single meal. 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. Axiom #4: Eat Something Raw At Every Meal This is also known as the addition rule. If you are eating ice cream. they cleanse your colon and create a path for the rest of the food.

Your body will take the toxins you ingest and store them in your fat cells. Look for more than three grams of fiber per slice. “Whole Grain” Is A Marketing Lie Whenever you see “whole grain. Americans decreased their intake of total fat from about 37 percent of calories to about 34 percent of calories. Despite the fact that Americans are cutting fat from their diets by consuming “fat-free foods. According to Dr.” they are getting fatter and fatter. More insulin = more fat stored. For example. the more you should stay away from the product! These are highly processed foods that are far removed from their natural state.” This increase in caloric consumption explains why the decline in percent of total calories from fat can be confusing. and the more weight you will gain.A general rule for you: The farther the food is from its natural state. If the first ingredient is enriched wheat flour.. 48 . R. Senior Research Epidemiologist and Nutrition Policy Advisor at the National Center for Health Statistics. then it really isn’t whole grain. and when your blood sugar is high. Food Companies Fatten You Up And Make You Sick “Fat Free” isn’t good for fat loss. When looking at food labels. It needs to say “100% whole grain” on the package. the more harmful it is for you. the more ingredients on the back and the more words you cannot pronounce. This is because more carbs and sugar have been packed into those foods. Ronette Briefel. Insulin is a fatstoring hormone. be sure to check the label.. you need more insulin to force the sugar into your cells. average adult calorie intake increased by approximately 300 calories. Fat regulates your blood sugar. during this same time period. Whole-wheat should be in the top three ingredients and there should be a higher fiber content in the label. P. Doritos chips or hot dogs.H.” in the title of a product. “Between the 1970’s and the 1990’s. Yet.D.

and the food manufacturers love it because it is cheaper to produce and therefore adds more money to their bottom line. so you can eat way beyond what your body’s natural impulses would call for. The problem is that HFCS shuts off the body’s natural appetite control switches. Avoid these like the plague! Additives. It is packed with calories. Examples of trans fats are hydrogenated oils. 49 . but what exactly are trans fats? They are fats that contain trans-fatty acids. When they linger in your system. and they are formed when certain types of oils are heated at high temperatures. It is found in various cereals. and meal replacement bars. They are difficult to digest. which is why restaurants use them to increase their bottom line. pasta sauce. Flavorings. Sulfites.High Fructose Corn Syrup (HFCS) This is a man-made sweetener that is cheaper and sweeter than sugar. nitrites. Colorings. It was developed recently and didn’t exist in the food chain in the 1970’s. ketchup. your body has a difficult time breaking them down. Trans Fats The term “trans fats” has become a buzzword. Since they are synthetic. blocking the absorption of nutrients and making you fatter. they can poison your body and cause damage to organs. and glycol are some of the main culprits. They are cheaper and last longer than butter. Avoid them like the plague. propylene. be sure to check for hydrogenated or partially hydrogenated oils. salicylates. And Preservatives These are pure chemical compounds. cookies. 1 ingredient to look for on food labels. whose effects over time cause serious damage to your digestive system. When reading food labels. This is the No. even if it says no trans fats. soda.

4. 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. In fact. So keep your sodium intake levels as low as possible. hydrolyzed protein. is another ingredient that is important to look for on food labels. sorbitol. Natural Sugar Alternatives 1. and several other synthetic alternatives are responsible for fattening up America. plant protein extract. or sodium. texturized protein. These artificial sweeteners are so dangerous that if they are added to a product.Sugar Substitutes Saccharin (Sweet’N Low). sucralose (Splenda). 3. 2. maltodextrin. manufacturers must place a warning label on the package to alert consumers. Sodium causes you to become bloated and retain water in your body. and calcium caseinate. aspartame (NutraSweet). autolyzed yeast. sodium caseinate. hydrolyzed plant extract. MSG is referred to as an “excitotoxin” because it excites certain receptors in the brain and causes you to crave more and more. dextrose. yeast extract. They are known to be toxic to your brain cells and to cause cancer. Stevia Honey Maple Syrup Brown Rice Syrup MSG (Monosodium Glutamate) MSG is used as a flavoring in foods. This one is hard to find on package labels because it may be disguised under different names. One of the most addictive substances known to man. Added Salt Salt. hydrolyzed oat flour. 50 .

So if you are trying to lower your consumption of corn syrup. This program is built around slip-ups.and meals get smaller from there. the more you stay away from these types of foods. 51 . “Is It Man-Made Rule” This rule is really powerful in helping you decide if you should eat a food or not. Success Tip: It’s OK to mess up. beginning with the substance that comprises the greatest amount down to the least amount. • Have a Cheat-Day once a week. Trust me. • Enriched. “Is this food made by man?” Anything that is made by man is hard for your body to digest and use. the better. I’ve had plenty of them myself. When looking at ingredients. Just jump back on the Fat Loss Factor right where you left off. bleached. or refined flour (these have been stripped of their nutrients). • High fructose corn syrup or corn syrup. • Remember: the most calorific meal is breakfast . Therefore. • Eat something raw at every meal. You have to be careful when you shop for foods! A lot of these chemicals are designed to sabotage your weight loss efforts.What You Don’t Want To See On A Food Label Food labels list ingredients in order. ask yourself. or sugar alternatives like aspartame. An example would be processed foods like white bread. • Eat only foods on the list. Watch out for the following in the first 3 ingredients of any food label: • Simple sugars. • Eat five to six meals a day including smoothies and/or snacks. 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. make sure it is not among the first three ingredients on the label.

regulate temperature. which is the most vital nutrient in our system. While you can survive for only about seven days without water. and build tissues. Probably the most powerful weight loss tool is water because it suppresses the appetite naturally and helps the body metabolize stored fat.Principle #4 – Wash Away Fat With Water “If there is magic on this planet. Studies have shown that a decrease in water intake will cause fat deposits to increase. Every physiological process in your body uses water.” – Loran Eisley WATER: Our bodies are 70% water. Why does this happen? 52 . it is contained in water. you can live at least 17 days without food. It is required to transport nutrients.

As a result. legs and hands. it metabolizes less fat. If your liver has to do some of the kidney’s work. Only then will stored water be released. Water is the essential component to good fat metabolism in the body and is designed to flush fat from the body. and more fat remains stored in the body. 53 . When the body gets less water. stopping your ability to lose fat naturally. drinking enough water is the best treatment to rid your body of excess fluid. MYTH: Drinking too much water causes fluid retention. This shows up as swollen feet. Your liver is responsible for metabolizing your stored fat. then their workload is shifted to the liver. As for water weight gain. If you are overweight. the body perceives this as a threat and will replace the water at the first opportunity. Again. FACT: Dehydration causes fluid retention. Obviously this is just a general rule of thumb. The best way to overcome the problem of water retention is to give your body what it needs: plenty of water. Diuretics force out stored water along with some essential nutrients. it perceives this reduction as a threat to survival and begins holding on to every drop. drink 10 to 11 glasses per day. Obese people need to drink more water because they have larger metabolic loads on average than a “normal” sized person.It happens because if your kidneys aren’t functioning properly due to dehydration. and if you are extremely obese drink more. Any good weight loss program will consider the effectiveness of drinking enough water. it can’t operate at its best. So how much water should you drink? The average intake should be at least eight glasses per day. Water is stored in extra cellular spaces outside the cells. Diuretics offer a temporary solution at best.

drink 12-16 8-ounce glasses of water a day. • If you are hungry. or stainless steel that doesn’t have aluminum in it. » Regulates digestion. Here are some of them: » Lubricates joints to prevent injury. leaving you bloated. » Regulates respiration. you are dehydrated. » Increases endurance by 15%. • If you feel thirsty. • If your goal is weight loss. 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. it retains as much fluid as it can. Alternatively. » Increases fat loss by flushing toxins out of body. • Water should be your primary beverage. excretion. water can control your hunger cravings. » Increases strength by up to 10%. circulation. These are toxic for you. when you are properly hydrated. your kidneys flush any excess fluid from your system. Benefits of Drinking Water Drinking water has many benefits. This has a cleansing effect on your liver and gallbladder. Make sure it is hard plastic that doesn’t leach. Drink immediately. helping them to function better. 54 .When your body thinks that you have a water shortage. • Add lemon to your water.

Good Multi-vitamin Sources: • Source Naturals • Solar Ray • Drucker Labs • New Chapter Organics • Garden Of Life 55 . or block cortisol. but it will make your body’s systems more efficient to burn fat.Principle #5 – Good Healthy Supplementation T here are very few supplements you really should take. quality multi-vitamin will not make you lose weight all by itself. A Good Whole Food Multi-Vitamin/Mineral The use of a good. None of the supplements I will be listing will be diet pills. Americans spend $35 billion a year on weight-loss products and supplements. or suppress your appetite. and if so. but more important would be the detrimental effects on your metabolism resulting from long-term use. They supposedly speed up your metabolism. Top 10 Supplements for Healthy Weight Loss 1. the more fuel your body demands. your fat loss will increase ten fold. The more active you are. This is because your body will be unable to determine its actual set point. and this increases your need to supplement. are you going to gain back the fat. When you stop using them. When you feed your body the proper building blocks. Let’s pretend the manufacturers’ claims are true. will you continue taking those pills forever? That is an expensive endeavor. Diet pills are definitely not something you should put into your body.

and it enhances weight loss. Omega-3 Fish Oil Capsules/Liquid A good quality fish oil is critical. The fish oil is taken from smaller fish that do not bio-acccumulate as many toxins as some of the bigger fish. It is a natural anti-inflammatory. • Maintain healthy skin and muscle tone. It doesn’t taste bad and is essential to your health and weight loss goals.html 2.com/multi-vitamin-for-men. it helps suppress cortisol.Men: Women: Click here to order my #1 recommended men’s multi vitamin: www. This might be the most important supplement you need. • Enhance immune system and nervous system function. It is a very pure source from the cold waters in Norway. There are several good sublingual (dissolve under the tongue) B vitamins available in the marketplace. and cardiovascular disease.com/essential-fatty-acid. since we are so deficient in Omega-3. Click here to order Omega-3 Krill Oil: www. • Combat stress. B vitamins have a variety of functions in your body: • Support and increase metabolism. 56 .fatlossfactor.com/multi-vitamin-for-women.fatlossfactor. You can search the Internet to find them and compare prices. depression.fatlossfactor.getprograde.html 3. Extra B Vitamins: We just can’t get enough of these.html Click here to order my #1 recommended women’s multi vitamin: www. Krill Oil is the best on the market right now.getprograde.getprograde. • Promote cell growth and division. it increases fat burning.

The Perfect Food.com/green-drink. etc. taking it from an acidic to an alkaline state. is my favorite: www. I like Garden Of Life’s organic fiber blend or Whole Foods has a great fiber powder. barley grass.4.fatlossfactor.gardenoflife. not even bacteria. You can search the Internet to find a good source of probiotics. from the veggies and fruit grown in it. most of the world’s soil is now so depleted of nutrients that nothing can grow in it properly. by Garden of Life. Trader Joes. There are a variety of different brands. Greens Powder This is made of wheat grass. Fiber clears the digestive system and levels out the insulin spikes that can occur when you eat too many carbs. which leads to improved nutrient absorption. Go to Whole Foods. You can add a little bit of this to your water each day to balance your body.com You can also purchase this from our shop: www. and thus enhance your weight loss. There are plenty of good fiber supplements on the market. They boost your immune system and help you assimilate food better. Remember: Fiber 40 for Life! (40 grams of fiber a day) 57 .getprograde. 6. Fiber Supplement: You cannot have enough fiber. Healthy bacteria should be available from the soil.com. or any health food store or even Amazon. Unfortunately. especially if you are trying to lose fat.html 5. Probiotics These are healthy bacteria that help with food digestion and maintaining proper gut health.

9. Whey protein is a by-product of the cheese manufacturing process. • Protects all your cells via its antioxidant properties. it is a complete protein. Cayenne pepper’s active ingredient is capsaicin. • Provides critical amino acids and proteins. At one time it was discarded or used for animal feed. I’d suggest two capsules for three meals a day for optimal results. endurance. • Promotes muscle anabolism. Thus. • Promotes muscle strength. and recovery. Protein Powder Whey protein contains all the essential amino acids. Glutamine Glutamine is a non-essential amino acid that has been overlooked. 58 . which is basically muscle growth. which is basically the tearing down of muscle. • Supports beneficial gut bacteria. Cayenne Pepper Pills You should already be familiar with cayenne pepper from the cleanse phase of Fat Loss Factor. It is a very cost effective and valuable supplement that can give you an edge on your fat burning program. High-quality whey protein can have dramatic effects. Benefits include: • Supports your immune health. Plus it boasts the highest protein quality rating among all proteins. but researchers later realized whey protein has incredible benefits for humans. • Boosts your energy.7. Here are the benefits: • Prevents muscle catabolism. • Supports your body’s optimal metabolic rate and fat burning level. 8. which helps to create a slight thermogenic effect and actually helps with appetite suppression. Pick up some capsules at any health food store.

10. soy products. plastics. Chamomile. Green Tea. We are bombarded daily by estrogenic compounds found in pesticides.Chamomile has no caffeine so it is not a stimulant. our water supply. 59 .• Enhances the immune system. air pollution. and phyto chemicals that will boost your immune system and give your body an edge on fat burning. And Oolong Tea . If you need to sweeten your tea.All four of these teas have unique poly phenols. This can be found at any grocery store. use Stevia as a natural sweetener. It is a relaxant. anti-oxidants. which keeps you from getting tired easily when you exercise. Green Tea. White tea. These estrogenic compounds are toxic to the body and will upset hormones and cause your body to hold on to stubborn fat. but the pytochemicals and anti-oxidants in this tea give it a powerful punch. especially in your belly. Yerba Mate. household cleaners. beer. and lots of other foods. • Enhances glycogen storage. You can drink them hot or cold. Drink a cup an hour before bedtime to relax you and prepare you for a good night’s sleep. Oolong Tea Chamomile . Chamomile tea helps protect you from the effects of these Xenoestrogens. which will keep you from losing stubborn body fat. Yerba Mate.

Too Boring There are many ways to work out and not be bored. 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. The type of workout that we will be outlining is not boring. I find that many people make excuses why they don’t exercise. We don’t want to do that anymore. then keep reading.Rebuild Your Body & Melt Fat All Day Long “Unless you change how you are. Joining a local sports league. It is designed to keep your muscles 60 . Taking the family for a walk or a bike ride after dinner is another great way to fit in a workout. 1. exercise is a rare event. 2. right? Why? Because we are action takers now.Principle #6 . such as basketball or volleyball. Then it’s over before they know it and forgotten about until next year. is a great way to get some exercise. They make a new year’s resolution to lose 20 pounds of jiggle. If this sounds like you. and then make it through two workout sessions. Six Work Out Excuses Below are some of the reasons people quit too soon. you will always have what you’ve got.” – Jim Rohn F or many people.

homeopath. If you are suffering from back trouble. I’m not saying it is bad. In my practice. • Surgery is always your last option as it is the most invasive. Brian Tracy. which will in turn give you the results you desire—and a lot faster. Too Painful If you are sick or have injured yourself badly. someone who can keep you focused on the end goal.guessing. • Visit a natural healthcare provider such as a naturopath. 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. • Visit your medical doctor. That means you should: • Stop activities that are harming you. it just needs to be reserved for the right situation. chiropractor. Think really hard before you go under a knife to ensure you have no other alternatives. who will order tests and most likely give you a drug prescription. Zig Ziglar. then the best way to get in a workout is to break it down into baby steps. • Start exercising. etc. If you are suffering from a sickness. permanent thing that you can ever do. If that doesn’t help. Every workout is different. • Change your nutrition. 4. Each day you will do just 1% more than the day before. 61 . find a good chiropractor in your area. Remember: least invasive to most invasive when you are trying to heal your body. seek advice from a naturopath or other health care professional. or massage therapist.. then do the cleanse I mentioned. I’ve seen too many people who have been messed up by surgery. 3.

. we give up. BABY STEPS! The first step will always be the hardest—that first action.. Reasons Why You Should Exercise Exercising has the following benefits: 62 . which is 70%. We are bombarded with so much information that our minds are always going a mile a minute. 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.” My goal is for you to become an action taker. The results will come with consistency over a period of time. which is 60%. Question for you: How do you eat an elephant? Answer: One bite at a time. No Commitment Our society suffers from commitment phobia. whether it be your first day of dieting or your first day of exercising. Too Intimidating “I don’t know how to get started. But guess what? It gets better each day. We are being raised in a “fast-food” society where we’re trained to want everything RIGHT NOW. This is evident when you consider the divorce rate.5. 6. This program will help you to get over this barrier. The problem is that if we don’t lose weight or see results right away.. and also when you consider the obesity rate.

but they all worked really hard to build their amazing bodies. 63 . 7) Boosts your energy by 300%. Alzheimer’s. Yes. and lowers your depression. diabetes.000 %. 4) Turbo charges your metabolism so it can burn fat all day long. 11) Prevents and reverse osteoporosis. In this program. 2) Can change your DNA: If you are blaming your family for you being overweight. What do these guys have in common? They are all movie stars. Matthew McConoughey’s perfect abs. While muscles give us the metabolic ability to burn calories every time we move. we are shooting for a 7. 6) Improves every aspect of your health: Lowers your risk of cancer. their real advantage is that they constantly feed on calories. 8 or a 9 body. 8) Decreases stress levels: lower cortisol levels. This program is not designed for them. attention span. 9) Improves brain function: increases your memory. (Watch the TV Show Biggest Loser) 3) Builds and tones muscle. heart disease. 5) Boosts your immune system so you can fight disease.1) Increases weight loss by 1. we think about Governor Arnold Schwarzenegger’s powerful pecs. Unless you want to work out two to three times a day as they did. and your learning ability. Improves your self esteem and self confidence. The All-Day Fat-Burning Machine: Muscle When we think about muscles. 10) Reverses the aging process. and more. even when you are sitting at your desk typing up that last-minute report for your boss. or Jessica Alba’s tight glutes. it is designed for you. The reason they have that body is that it was literally their job. That is a different topic for a different day. research shows that you can change this. The chances of you having a “perfect 10” body like theirs is slim and none.

you’ll firm up. that is 10 repetitions or “reps. especially weight training. It would take forever and a day for the match to burn up the log. and the piece of wood will burn up fairly quickly. Fact: Every pound of fat feeds on only one to three calories a day. Repetitions: This is the number of times you perform the specified exercise. Let’s put this in food terms: Eat a piece of pizza and your muscle can fry it up a lot faster than fat. Think of your fat like you would a lit match.Fact: Every pound of muscle burns 40 to 120 calories a day just to sustain itself. you won’t add bulk. Think of it like a raging fire. If you lift a weight 10 times in a row. Lingo: The Language Of Working Out The world of exercise. For example. has its own vocabulary that you should learn. and you’ll stimulate the amount of growth needed to help burn those extra calories. thus reducing the amount of fat you will store. Toss a log into it.” Sets: A set is the number of times you perform the repetitions of the exercise. three “sets” of 10 repetitions is performing 10 reps three separate times for a total of 30 repetitions. For example: 10 pushups + 10 pushdowns. Does it make sense that the more muscle you have. it will also keep you from sounding like an idiot in the gym. Muscle serves as a primary energy consumer for your body. 64 . the less fat you have? It is all about that lean muscle mass. Not only is this vocabulary a must to get you through the exercises. Super Set: Doing 2 sets of 2 different exercises back to back (no rest in between the sets). When focusing on the right muscles and following the right plan.

the faster you will see results. your body will adapt to the stress placed on it by whatever environment it is in or whatever situations it is regularly encountering. so they have 65 . Proper Posture Defined Poor posture leads to muscle imbalances and these will ultimately result in injury. the more intense the workout.Rest: This is time between sets. adding more sets. Belly button is sucked in towards spine. and the easiest way to increase intensity is to shorten time between sets. Hips back so you have an arc in your low back Knees are slightly bent to provide shock absorption. For example. Keep this posture in everything you do: exercise. We will be floating around a minute rest between sets. The Law Of Adaptation This law states that over time. people who live in desert cultures are regularly exposed to sunlight. Upper back is flat and not arched or humped.” Intensity: How challenging your exercises are. Failure: Doing an exercise to “failure” means doing a set until you cannot perform even one more “rep. adding more reps. This is easily modified by adding more weight. work. Proper Posture » The head is up and back so the ears line up over the » » » » » shoulders. The more intense your workouts are. The less time you give yourself. Shoulders are rolled back in their joint sockets. and play.

you will lose your focus. If you don’t exercise. the better the ability to absorb ultraviolet radiation from the sun. people who are used to warm climates are not prepared for cold weather.” This rule can be applied to any aspect of your life. For instance. If you have never worked out and you ride a bike for two miles. In this case we are talking about exercise. Part 2 of the law states that as you adapt to certain stresses. This should give you more than enough reasons to “use it or lose it. If you don’t exercise. The darker the pigmentation in the body. you will lose your attractiveness. If you are a marathon runner and. guess what? Your muscles will convert over time to become shorter and more powerful. If you don’t exercise. and you decide to become a sprinter and only run short distances. you will lose your health. If you don’t exercise. your muscles are designed to run long distances. If you don’t move it. If you don’t exercise. If you don’t exercise. but your body will adapt to that stress. you will lose your energy supply. If you don’t exercise. your joints will break down. The Law of Use It or Lose It If you don’t exercise.” Your body responds to whatever stress you place on it. you will lose your muscle. and you will feel less stress the next time you ride for two miles. you will lose your youthful looks. you will lose it. you become “un-adapted” to opposing stresses. 66 . your body will be under high stress.adapted by developing darker skin. your bones will break down. Part 3 of the law states that you either “use it or lose it.

park in the farthest spot from your building and walk. your body adapts to it. let’s take the law of adaptation a step further. This forces you to lose weight. 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. The healthiest time to exercise is two to three hours following a meal because your body has had time to digest your food. watch TV. which is muscle. it stops changing. The best time for fat burning and quickly transforming your body is in the morning. and you will always make progress. In order to be as efficient as possible. your body will use those carbohydrates for energy instead of using the stored fat or sugars. and eat chili cheese dogs. 67 . Take the stairs instead of the elevator. This is a key principle throughout this whole program. Do not let your body get used to the same boring foods or the same old workout. When you work out after consuming carbs. If you do the same thing over and over. In our exercise plan. your body will adapt to this sedentary lifestyle and drop the extra muscle you are carrying because it is not being used. There are no plateaus because your body has to break through them naturally. drink soda. Now. In our two-week diet plan. These little things really do add up. If you are an Olympic athlete and you chose to sit around all day. we change up your diet so you must adapt to something new and healthy. Best Time To Exercise The best time to exercise is anytime! It is always better to do it than not to do it. When it has adapted to the demands placed on it. before you have eaten any carbohydrates. your body sheds the most metabolically expensive tissue. So when you drive. we force your body to keep adapting and changing because every workout is a different workout! You never get bored.Just the opposite is true also.

This is working your transverse abdominis muscle. This means you will burn fat ALL DAY LONG. then release. If you are a recent mother. Don’t be intimidated or afraid. 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. but you will also keep your abs tight and pulled in to your body instead of just hanging out like a pooch belly.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. (If your ribs are sticking out more than usual. Exercises: See Attached Sheets The exercises you will be performing will be a lot of full-body exercises. They are easier than they sound. This exercise will tighten up your abs. 5) Do three sets of 10 repetitions. this is one of the most important exercises you can do. or driving somewhere. 4) Hold it for 20 seconds. Try to hold it as long as you can. 2) Suck your stomach in as far as you can. The more muscles you can exercise at once. then you are doing it right) 3) Hold it in and breath normally. You will also notice that 68 . like you are trying to suck it to your spine. you will not only strengthen your abs. If you have gained too much weight or have become pregnant again too soon. your abdominal muscles become stretched. Remember: baby steps. the more fat you can burn and the higher you can boost your metabolism. When done consistently. you will notice that different days require different repetitions and sets. This is to confuse your body and get more out of your workout. the body has a much harder time regaining its previous state and doesn’t go back. and will speed the recovery process after pregnancy. When you are pregnant. When you look at them. Here’s how you do it: 1) Sit up straight.

then you can do a different workout every day for fantastic results.baby steps. Do not add more workouts or cardio just yet. and they are a way to give your fitness some functional variety... Changing It Up Pilates. Yoga. Bootcamps.. clubs or any type of fitness classes are a great change up.. let’s practice. success happens one small step at a time in the right direction. martial arts classes. Make it part of your lifestyle! 69 . leagues. Once you are accustomed to these workouts... dance classes. This is to maximize fat burning in your body. Tai-Chi.these workouts have cardio intermingled between exercises. 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. They usually have eight-week classes. cardio kickboxing. But forget about that now. You will start working out three times per week.

so your body continues to burn fat at a higher rate for one to two hours after your cardio session. steady-state aerobic exercise will eventually destroy your joints and your immune system. Consistent. The inefficient way to perform cardio is at a moderate rate for a long period of time. Most competitive sports are based on this. if you are running five miles a day every other day. will actually strengthen your immune 70 . These long. Your metabolism remains elevated for one to two hours after this long workout. Here is the problem: our bodies weren’t designed to run long distances. but the fact is that it works to burn fat. we are the only animals on the planet that run five miles or more at a time. This principle is in line with the Law of Adaptation: constantly changing your pace so that your body has to “think” and adapt. However. faster way to burn fat. High Intensity Interval Training High-Intensity Interval Training (HIIT) is a better. boring cardio sessions are not the best way to burn fat. you will also burn up a lot of time. involving short bursts of exertion. or stop-go exercise.” – Woody Allen The Dreaded Cardio Cardio—you either love it or you hate it. Most people hate it. Anaerobic. you will burn calories and fat.Principle #7 – Sculpt Muscle And Trim Fat! “Seventy percent of success in life is showing up. Humans were designed for more stop-go activities. Day in and day out. HIIT will elevate your metabolism one to two days after your workout and skyrocket your metabolism. For example. Doing so actually goes against our genetics. In fact.

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 . » Warm-up for 3-4 minutes at a fast walk or light jog » Interval 1 .5 minutes » Interval 3 .run at level 6 on a treadmill for 1 minute » Interval 2 .run at level 7 on a treadmill for 1 minute » Interval 4 .run at level 7 on a treadmill for 1 minute » Interval 3 .run at level 8 on a treadmill for 1 minute » Interval 5 . improve your joints. and increase your energy.5 minutes » Repeat these 4 intervals 4 times for a very intense 20-minute workout.walk at level 4 for 1. HIIT takes only 20 minutes two to four times a week.run at level 9 on a treadmill for 1 minute » Repeat this interval set again » Interval 1 .run at level 9 on a treadmill for 1 minute » Interval 1 .run at level 5 on a treadmill for 1 minute » Back down to a light jog or walk for 1 minute Sample Workout #2: 71 .run at level 5 on a treadmill for 1 minute » Interval 2 .walk at level 4 for 1.system. This is because you are being congruent with your genetics rather than working against them.run at level 8 on a treadmill for 1 minute » Interval 4 .run at level 5 on a treadmill for 1 minute » Interval 3 . Here are samples of two different HIIT workouts (each takes roughly 20 minutes): Sample Workout #1: » Warm-up for 3 to 4 minutes at a fast walk or light jog » Interval 1 .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 10 for 1 minute » Interval 4 .

We will touch on this more later. What a simple little secret. rowing. there is nothing that tops hill sprints of 30 to 50 yards. Principle #7 Success Tips • If these levels are too high for you. This is the ultimate fat blaster. • Be sure to pace your breathing: in through the nose and out through the mouth. You can take a moderate run/ride with no intervals (remember we want to change it up). go for a run or a bike ride. instead of running. then drop them all down one or two levels. and on others. • Other great exercises are jump rope. This will give you more endurance during the training. 72 . plyometrics with a medicine ball. run up it. etc. • If it is sunny outside. Now let’s combine this with a healthy.run at level 8 on a treadmill for 1 minute » Interval 4 . run outside. Fat Loss Factor meal plan. and then walk down. box jumping. on others use the elliptical. the law of adaptation. • The combination of full body resistance training. Find a hill.» Interval 1 . and HIIT will put your fat-burning hormones into overdrive. Add more time when you do this. and that is all that you have to do. • If you have a watch that calculates miles per hour and distance.jog for 2 min to cool down Ultimate Fat Blaster As for cardiovascular interval training. use the stair climber. 30 minutes if you normally go 20 minutes. • It is also good to change the exercises you do: Some weeks. use the bike. Remember: baby steps. or circuit training.run at level 7 on a treadmill for 1 minute » Interval 3 . Do this for 10 to 15 minutes.run at level 6 on a treadmill for 1 minute » Interval 2 .

Scientists also report that after three months..Principle #8 – It’s All A Mind Game. rush to get the kids off to school. rush. it seems like it is go. which could be another reason why you aren’t getting the results you desire. then you spend maybe a half an hour watching your favorite TV show. which is a powerful fat-gaining stress hormone. you work completely against yourself.Relax W e live in a very high-stress society. then you rush to get home. 73 . A recent study from Georgetown Medical Center showed that mice under stress gain extra weight even if their calorie intake doesn’t increase. your body starts to age at an incredible rate. go. deadlines at work press your time. not only is this stressful at the time you are performing these activities. 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. you rush to get ready. or stressing and working out. and you gain weight. Everyday. As soon as you wake up in the morning. but when you follow this routine consistently for years. so they have something to eat. even though they were eating the same amount! When you experience stress. So if you are stressing and dieting. then you sit in rush hour traffic. rush to do homework. This little hormone makes it virtually impossible for your body to get rid of fat. rush to fix dinner (a lot of times I bet you are too tired to cook so you resort to your local pizza delivery for your nutritious meal). feeding them Pop Tarts and sugar cereal. these same mice became two times as obese as mice without stress. rush. Stress And Weight Gain Research indicates the link between stress and weight gain is much stronger than originally believed. rush to get the kids to and from practice. go. rush. you release cortisol..

This is what I am giving to you. go back and read key number 3 listed above. Knowledge by itself isn’t power. Talk to people who have been successful at losing weight and keeping it off. 5) The highest priority emotional requirement for everyone is the innate desire to feel loved and appreciated: This is what drives our actions. The real part that people miss is the doing portion. Let’s start with reprogramming your mindset to a success mindset.000 ways to not make a light bulb. Knowledge plus action equals power. Nothing happens until something moves. if you know better. I’ve listed 5 key steps below. I hope you enjoyed this lesson. I promise. 74 . Look at Thomas Edison. Life always happens. You have to use it and apply it... Remember. 2) There is no failure. Nothing you do can be a failure if you learn from it. 3) People have all the ability they need to succeed: You have success within you. What you don’t have are the skill sets needed to change. Pay attention to their mindset and their attitude. He “failed” 10. You’ll get the picture. then you do better. Well. It is virtually impossible for anyone to stay on the straight and narrow. and also look around you.How To De-Stress. only feedback: This is where to start changing your mindset. he said that he discovered 10. Now here is your homework assignment: I want you to make a top-10 list of what you think a healthy mindset should be. Fat Loss Factor’s Five Mindgrowth Keys: 1) Success leaves clues: Don’t try to reinvent the wheel. This is why everyone always tries to look good for everyone else.000 before he created the light bulb. But when asked how he persevered. He never failed. 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. Don’t believe me? Step back for a second and think about why you do the things you do. Do your best. and if you start to stray.

Do yoga or Tai-Chi (amazing for stress reduction). eat right. You can also force a smile (believe me this works wonders and is contagious). and be thankful. Your outside is a reflection of your inside. not letting it go downhill. • The ability to adapt to ever-changing conditions. Have an optimistic attitude and be hopeful. • Always care about how you look and about your body. Don’t be anti-social! • Always see the glass as half-full. read the bible. Change it around the best you can so that it will apply to you. • Never let worry bother you. • Have fun and do things. • Set aside time each day to perform rituals or to relax and meditate. reject worry. A great comedy can make you feel better. • Have an increased awareness and appreciation of yourself and your body. • Keep in touch with close relationships. and take good nutritional supplements. • Always crave physical activity and healthy food. pray. Don’t ever sweat the small stuff! 75 . Read it every day for a month.I will give you mine. 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. exercise. • Laugh a lot. Some people say a daily habit is created in 21 days.

Pilates is a disciplines routine that progresses through levels as your body adjusts. it disciplines the mind and body. Tai-Chi and Pilates. However. Also. With the practice of yoga’s stretching exercises. Tai-Chi Tai-Chi is also from the east and uses a series of slow controlled movements in it’s routine. and Power yoga offer vigorous exercise practices.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. Hot yoga. newer forms of yoga like Ashthanga yoga. The more you exercise. there are some things to remember before you take up yoga. However. Yoga For a mind-body exercise. try the eastern practice of yoga. Pilates Pilates is another form of gentle exercise that strengthens and tones your core muscles and the trunk of your body. but it may not offer great cardiovascular benefits. 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. It works the body as a whole using balance to increase muscle 76 . These slow movements tone the muscle through low-impact exercising. On its own. the more you will have a fast fat-burning body. Yoga is a great disciplinary teacher for the mind and may help you stay with your diet. you will attain more flexibility. and if cardio or aerobic routines are added you will benefit even more. yoga will help tone your body and muscles. find a class with an experienced instructor to guide you. Like yoga. These are yoga. If you are a beginner.

nutritious diet will keep you fit. both in weight loss and muscle development. at advanced levels. vary the types of exercising you do. To reap the most benefits from an exercise routine.strength. You’ll lose weight fast the more your body works. Please. take this advice seriously and start applying it today. What you think and how you think will determine if you are successful or not. Both exercise and diet are necessary not only to lose weight but also keep it off. Regular exercise and a healthy. Unlike yoga and Tai-Chi. Remember: we are action takers. Pilates uses resistance equipment and even free weights at higher levels to give your body a better workout method. 77 .

78 . force more air out. your lymph flow is increased by 15-fold.Principle #9 – No Breathe. learn to pace your breathing. You will be amazed at how much better you feel and how much energy you have! When doing resistance training and running. This gives you energy. Adding proper breathing to your workouts will give you that extra endurance to make your workout the best possible. no life. Daniel Son. 6) Repeat Steps 1 through 5. while breathing in. Repeat this two times to completely cleanse your body. Do this by pushing your belly out. Breathe from your belly and not from your chest. filling your lungs all the way up from the bottom. ridding your body of toxins faster and giving you a slimmer waistline! When you awake every morning. No Life As Mr. 3) Hold your breath for a count of 20 to allow oxygen to circulate in your blood. 5) Once at the bottom.” D eep breathing is an essential part of this program. 4) Breathe out through your mouth for a count of ten. when you seem to have no air left. Think about how a baby breathes. take five to ten deep breaths. Research shows that when you take deep diaphragmatic breaths. Deep Breathing Routine 1) Breathe in from your belly. Miyagi would say: “No breathe. Breathe in through your nose and out through your mouth. 2) Breathe in through your nose for a count of five. for the rest of your life. Do five to ten times each morning.

you allow your body to repair and recover. 79 . making you less vulnerable to depression. Your dreams and deep sleep are an important time for your brain to make memories and links. When you sleep. 6) Balances hormones in your body. Helps you lose weight. Top 7 Reasons To Get A Good Night’s Sleep Allows your body to heal and repair itself. Naps. important for the regulation of appetite. your brain is busy processing your day. While your body may be resting. sensory input. What is the optimal amount to sleep? Researchers suggest seven to eight hours a night for the average adult. Since you are working out hard in this program.. Researchers do not fully understand why we sleep and dream.Principle #10 – Rest Management S 1) 2) 3) 4) 5) leep is something none of us seem to get enough of. don’t forget to get a good night’s sleep. So if you are interested in controlling or losing weight. Boosts your immune system. resulting in less sickness and disease. Boosts your energy. 7) Gives your memory a boost. Getting more quality sleep will help you remember and process things better..5 hours of sleep a night. feelings and memories. but a process called memory consolidation occurs during sleep. you induce stress. This gives you plenty of time to reap the benefits listed above. giving you a more positive outlook on life. and you will not get the results you desire. you will recharge your batteries and boost your energy levels. The hormones ghrelin and leptin. If you can squeeze in a 20-minute power nap every day. Reduces stress levels in your body. If you don’t get enough sleep. you should split the difference and shoot for 7. making connections between events. making you more alert. But it is the most crucial thing you can do for your body. have been found to be disrupted by lack of sleep. My favorite!! I looooovvvveeee naps.

uplifting music. 11) Get a massage/facial. 2) Spend time with friends and family. If you are stressed to the max. 5) Play video games.Relax. Come back and start the program. giving thanks for good things in life and just enjoying the silence. 9) Lay out at the pool. otherwise you will be fighting against yourself. Be sure to get the right amount. 6) Take a vacation. your body requires you to relax and do nothing with thinking or physical activity. 8) Clean/organize the house. 80 . 7) Read a book/go hang out at the book store or local cafe. 10) Meditate/pray/take alone time. Other Relaxing Activities Gardening Cooking Knitting Playing music Any hobby you have What’s your list look like? A good night’s sleep is a cornerstone to your workout program. take a vacation and do nothing. I suggest making your own list and posting it on the fridge. 12) Daydream. Yes. 3) Watch movies. 4) Listen to positive. I’ve listed 12 of my favorite ways to relax. Below. 12 Ways To Relax 1) Take a walk outside—walk the dog and appreciate nature.

Have Faith – Believe that you can’t make all of these changes on your own. KBTV’s Weekend Anchor. That’s also the best way to be sure you don’t fall back into the same slump. If you can. keep this list handy for some type of romantic. try to work out at the start of your day. body and soul. On a side note. not only apply to women: men. Working out is also a great stress reliever. Certain exercises will even improve your posture. because you will have more 81 . your inner beauty will shine through. Whether they tell you or not. Eating six small meals a day will boost your metabolism. The below list of makeover tips by Ericka English. which means changing your hair. which will make you look years younger. That’s actually last on my list. Eat Healthy – I’m not just talking about fruits and veggies. 1. There is a higher being that knows you better than you know yourself. Find your purpose in life. Top Ten Makeover Tips When thinking about a new look. If you take good care of your mind. and I’m not talking about a career. Take the time to groom yourself properly and maintain your health from the inside to the outside. spontaneous treat your significant other will love and appreciate. women love to be pampered. You will feel younger. It symbolizes that you are putting yourself first. women mostly think of starting from the top. working out will boost your self-confidence. Work Out – Whether you’re trying to lose weight or love your size. 3. 2. pay particular attention to this also. Every woman loves a well-groomed man. I believe a true makeover starts from within. so men.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.

Try different colors that flatter your skin tone. shop around for a natural product that works best for YOU. Choose items that accentuate your assets. Zap acne scars with products that even out skin tone. Go Shopping – The two words most women love to hear. Get a Massage – A good massage is worth the money. Try on every piece of clothing you find appealing. That’s why I love mineral make-up. It doesn’t always take a phone call to an infomercial to get great skin. Treat yourself in moderation. 5. Clear It Up – Instead of covering up your flaws with makeup. Also be sure your highlights look natural. and drink the daily amount of water recommended by your doctor.energy. Sometimes. as if the sun kissed your hair. Wax On – Wax Off – Get rid of unwanted hair on your face and body (enough said). don’t let the clothes wear you. buy the larger size. 8. Get Pampered – Soft feet and hands never hurt anyone. 7. If it makes you feel better. Most massage therapists will tell you a nice rubdown will release toxins from your body. Invest in anti-aging products that meet your needs. Know what looks good on your body type and make sure YOU wear the clothes. your haircut should compliment your best features. 4. 10. On the other hand. then rip the size tag off when you get home. fix them. don’t limit yourself to what you can’t eat. While soft hands will wow anyone to whom you extend the right hand of fellowship (shaking hands). 6. Don’t be afraid to go up a size if you love the piece. 9. the clothes that look shapeless on the hanger may look great on your body. what looks good on the hanger doesn’t fit your body type. Make sure you are wearing the correct foundation or powder shade. The same goes for your new hair color. Some designers make their clothes smaller. Lines of demarcation are not cute. If you have acne. Also. 82 . Make-Up – Visit your favorite make-up counter and ask the professionals to choose colors for you that bring out your best features. A pedicure will give you the confidence to put your best foot forward (pun intended). Cut and Color – Just like your make-up.

just give your honest opinion. and make me try on stuff she thinks I look good in.. I like my significant other to buy clothes for me. Men: Unless you have a good eye for fashion.To add to this list.go pamper yourself for a job well done by following the ten tips above. what you wear will accentuate the best parts of your body. Be sure to ask the opinions of honest friends (not just people who say you look good in anything). Personally. or sales clerks at the store (use your judgment to see if they are just trying to sell you the clothing).. take me shopping. Now go and take the time for your after pictures and then. You deserve it! 83 . professionals. It’s something you can do together that will build up confidence. Women: Help your man out and be honest with him.

great job. and you will get what you have always gotten. If you have reached your goal. Weight loss and weight management are two different monsters in themselves. Remember. #6. just feedback. Pay particular attention to the lifestyle un-diet. find your weak points and start from Principle #1 again.” Fat Loss Factor is designed with lifestyle maintenance in mind. It will give you an edge on any extra weight that you’d like to get rid of. If you want to have some “deliciously bad-for-you foods. there is no such thing as failure. kidneys and fat cells. it’s OK. purge out toxins that are stored in your liver. just to keep your body in tip-top shape. Don’t make it a habit! Use Fat Loss Factor #2 a few times a year. and #8. #4. Remember this quote: “Do what you’ve always done.Principle #12 – Turning Your Program Into A Lifestyle N » » » » » ow that you’ve finished your 12-week program and have pampered yourself. 84 . You’ve done the hard work. It should be a lot easier this time since you’ve been through the program once already. you should have learned to bring balance to your life. let’s talk about making this a lifestyle. now it’s time for a little upkeep. Guaranteed. #6. #4. 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. which is much easier to do. continue to do Fat Loss Factor principles #3. and #8. you will revert back to the way you were before. Go back through principles #3. By now.” your body can handle it every once in a while. #7. Reassess the last 12 weeks. #7. If you have not reached your goal. To stay healthy.

church. sister. They are never a long-term answer and will make you » gain weight.. Stare at yourself naked while you eat junk food. I’ve provided you with in-depth goal setting sheets. Burn this image into your mind.. It might be one of the reasons you are having a hard time losing weight. Make a vow to look better and burn the pictures in a “ceremony..Motivation Tips If you need to be motivated here are some ways: » Set goals. Depression/Self Esteem Issues If you are depressed. Say affirmations every morning... Buy yourself a light box.. Get emotional about it. (I don’t recommend spouses just because it might be a sensitive issue—use your best judgement on this one).. etc. Take some photos if you have to.. I choose to work out today because I will have the body of my dreams.just be creative. or go to friends.and always be positive: I choose to make today a good day. I am motivated to give 100% to my program today. mother. then you need to find another support system.” If your spouse doesn’t support you and still wants to eat junk food in front of you. I use one and 85 .coworker. here are some realizations and solutions to consider: » Avoid anti-depressants. Go to counseling or have a deep heart-to-heart talk with them. Then write a list of what would happen if you don’t go through this program (look into the future). If your spouse belittles you and tempts you. It’s always good to partner with someone who is going » » » » » » through the same struggles. I am strong and confident and can do anything I set my mind to.. Find an accountability partner: a friend...... then it’s time to re-assess your relationship. family. » Get a workout partner. I am beautiful and I deserve the best in life. Now stare at the parts of your body that you hate the most. Write out a big list of the positives of going through this program. There are plenty of online communities that can help.. A lot of research supports that they work. (relationship stress is 2nd only to financial stress).

then start giving love by helping your neighbors. Nothing like a cat jumping on your lap after a hard days work . You can make a difference! Get a pet. etc. never the negative. Use only positive words. I am thankful that I have good health. This will always put a smile on your face. but unfortunately it is impossible to spot-reduce specific areas of your body naturally. With that being said. or a dog greeting you at the door. Actually. Always focus on the positive. I am thankful that my car works. the poor. Realize that you are loved. Go to church for example. Practice with affirmations every morning. It’s a great way to start your day. 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.” See the difference? Avoid words like “NOT” or “Don’t” or “Can’t” when doing affirmations. For example: “I am thankful that I have a roof over my head. Belly Fat Tips I hate to be the bearer of bad news. and 86 . Be thankful for the little things. Believe it or not. Have faith.» » » » » » » » » I swear by them. Volunteer and get involved with your community. rid those words from your vocabulary altogether. Start giving thanks every single morning while you are in the shower. Your brain has created negative pathways (thought patterns) that you always revert to when faced with stress or adversity.” etc. these work. More cardio! Start doing more forms of cardio: hill sprints. long distance. Take a walk and experience nature. Time to have a heart to heart with your creator. here are some tips that will push you in the right direction: » Suck your belly button to your spine exercise. They are reasonable in price also. You can change these with repetition of positive practices like doing affirmations and giving thanks. It creates positive brain patterns. If you do not feel loved. For example: “I choose to be happy and full of life today” instead of “I choose not to be depressed today. Exercise.

» Follow the lifestyle-undiet. etc. Do more full-body exercises such as squats. Emotional Food Cravings.» » » » interval training. » Cleanse quarterly (Principle #2). (advanced). tap water. and Pilates. pesticides. etc. beer. Get plenty of exercise. cleaning supplies. The law of adaptation will always kick in (remember least invasive to most invasive). » Drink a lot of Chamomille Tea. deadlifts. So how in the world do we overcome it? Here are some guidelines to follow: » Go back and read the mindset principle (#8) again. » EFT (Emotional Freedom Technique): there has been a lot of success using this 87 . air pollution. Do 10-day cleanses quarterly (covered in principle 2). cleans. Strengthen and tone your core: either join a class or buy a DVD of yoga. snatches and combination lifts like eliminators. Do your own research. jui-jitsu. Stay away of Xenoestrogenic substances found » » » » » » in plastics. Get plenty of rest. Addressing Hypothyroidism Here are some guidelines for addressing hypothyroidism: » Your hormones are imbalanced and this is a major cause of weight gain. soy. Go to an MD as a last resort because getting on sythetic. cardio kick boxing. Binge Eating. And Portion Control This is a tough problem that EVERYONE deals with. Start a class in boxing. Eat organic foods. Go to an alternative-care practitioner such as a naturopath to find out how to balance your hormones naturally. Check your options for alternative medicine and conventional. man-makers. and don’t be a victim. man-made hormones is not good to solve a long-term problem. kickboxing.

You need to have faith and don’t underestimate yourself. practice the two-bite principle: Take two large bites and give the rest away. Do a 10-day cleanse quarterly (possibly the best thing to break emotional eating habits and change your diet). Great job making it through! We will be introducing a maintenance course in the near future so stay tuned! If you have any questions. do affirmations while you look at yourself in the mirror. etc. If you are sad.» » » » » » » » » technique to control food cravings.. you can fall back into old patterns. just in case. NO MORE Sit in front of the mirror naked and eat your favorite fattening food. These are traits of action-takers and people who persevere. Dr. get back on and keep pushing forward. I have faith in you. For portion control. A portion is the size of the palm of your hand for each food group. Stare at the parts you hate most about your body and think you are just adding to that fat. Eat 10 to15 raw almonds. That ends the program. Charles 88 . you can email us at support@fatlossfactor. put your food on a small plate and don’t go back for seconds..” – Ancient Chinese proverb. Don’t jump ship. so that is why I suggest quarterly. If you really want to eat a fattening food. All The Best In Successful Weight Loss... Make sure you drink at least ten 8-ounce glasses of water per day. The fiber will expand in your stomach and fill you up. Or just eat a small portion to get the taste of it..com and one of our trainers will help you! Remember: When you are down and depressed. Google it for more information. Of course. You can do it. and you start to get an emotional food craving. worried. and drink a glass of water before your meals (these will expand in your stomach and fill you up faster). “A journey of a thousand miles begins with a single step. If you fall off the boat. Eat a raw fruit or vegetable/salad (no cheese or heavy dressing) before you eat your meal. Things will get better. just stay in the boat.

It costs about $250 and can also make sorbet. Juicer – A great juicer is the Omega 8005. plus they are easy to clean!! 2. Here are seven tools needed for your kitchen. Most rice cookers also steam vegetables. It works OK but is a little harder to clean. 1. 6... and nut butters.Appendix Tools For A Fat Loss Factor Kitchen These are the kitchen appliances needed to prepare the Fat Loss Factor meals and snacks. pasta. This blender has the horsepower of a small lawnmower! Otherwise. I believe that a microwave is a very unnatural way to cook 89 . You can make some killer whole grain waffles! A basic Foreman Grill costs about $30. baby food. the best on the market is the Vitamix. then purchase a hand blender. 5. I use the Next Grilleration G5 that has interchangeable plates. Steamer – Most department stores sell a steamer for $20 that is great for steaming veggies. 4. I recommend you do your own research and also make sure to read about both sides of the argument. Food Processor – A small one is fine. Rice Cooker – Most department stores will carry a $30 rice cooker. unless you plan on cooking for the whole family! 3. get a blender with at least 400 watts so it can crush ice. If you are on the go a lot. 7. Most department stores have the Jack LeLanne Juicer for $90. It also has waffle plates that actually work really well and it runs around $110. Blender – A good blender is necessary for making smoothies. George Foreman Grill – Any version is fine. You can use anything but a microwave (no one is really sure if microwaves are safe). If you want to go all out. These are fast and work just as well. Toaster Oven – Use a convection oven or the Aroma Turbo Oven to heat up your food.

I’m also writing this list as if you have unlimited money. » Good pair of running shoes » Exercise ball/swiss ball (anti burst) » A couple of medicine balls » Yoga mat » Bosu ball » Kettle bells » Dumb bell sets (power blocks would be your best option if you can afford them) » Training bands » Workout bench that changes height » Mirror » Stopwatch » Rebounder » Olympic barbell set » Step up boxes (plyometric boxes) » Cable machine » Squat rack » Treadmill » Weight lifting gloves 90 . I am giving you a variety of options. and I will only use it sparingly to warm up food for no longer than two minutes.food. I will bold those items I believe are necessary. Convection ovens range in price from $30 to $100. Fat Loss Factor Home Gym Equipment Every item on this list is not necessary. because it is better to work your body in a variety of ways.

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