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Ultimate Weight Loss

Revealed

by Brad Callen

2

Ultimate Weight Loss Revealed

2 Ultimate Weight Loss Revealed by Brad Callen Legal Statement The book “Ultimate Weight Loss Re-
2 Ultimate Weight Loss Revealed by Brad Callen Legal Statement The book “Ultimate Weight Loss Re-
2 Ultimate Weight Loss Revealed by Brad Callen Legal Statement The book “Ultimate Weight Loss Re-

by Brad Callen

Legal Statement

The book “Ultimate Weight Loss Re- vealed” is copyright © Brad Callen and free-weight-loss-resources.com.

No part of this book may be reproduced, stored in a retrieval system, or transmit- ted by any other means: electronic, me- chanical, photocopying, recording, or otherwise, without prior written permis- sion of the copyright holders.

This book is supplied for information pur- poses only. As always, you should con- sult a doctor before performing any of the activities mentioned herein.

This publication is designed to provide accurate and authoritative informa- tion with regard to the subject matter covered. It is sold with the understand- ing that the publisher is not engaged in rendering medical or any other type of professional advice. If legal medical or other professional assistance is required, the services of a competent professional should be sought.

The reader is advised to consult with a doctor before beginning any type of weight loss program. Brad Callen and free-weight-loss-resources.com do not accept any responsibility for any liabili- ties resulting from actions or decisions made by the purchasers of this book.

You cannot give this book away for free

You

book

do not have resale rights to

this

Ultimate Weight Loss Revealed

Ultimate Weight Loss Revealed 3 by Brad Callen Introduction from the Author Thank you for purchasing
Ultimate Weight Loss Revealed 3 by Brad Callen Introduction from the Author Thank you for purchasing
Ultimate Weight Loss Revealed 3 by Brad Callen Introduction from the Author Thank you for purchasing

3

by Brad Callen

Introduction from the Author

Thank you for purchasing Ultimate Weight Loss Revealed. My name is Brad Callen and I am the author of Ultimate Weight Loss Revealed and the sole creator of http://www.free- weight-loss-resources.com

I am glad you decided to give this e-Book a chance. With all of the weight loss advice, tips, and general information out there one can very easily be misled. The entire reason Iʼve written this e-Book is to give you the most true, unbiased information available. After many years of trial and error striving for one proven formula for weight loss success Iʼve stumbled upon the weight loss pro- gram you will soon become very familiar with. After reading this e- Book you will be equipped with all you will ever need to know to trans- form yourself into a much healthier and happier person, I guarantee!

Youʼll find that there are no “space fill- ers” or worthless information in this e- book. I will tell you the exact and only the things you need to know to shed those unwanted pounds in no time.

I promise you one thing. If you truly want to lose weight and have the de- sire and ability to do what is outlined in the e-Book, I guarantee you will be more than happy with the amazing results that will come. Remember, it takes commitment, determination and “proper knowledge” to lose weight and become a healthier you.

Towards the end of the e-Book there is a giant exercise guide with start- ing and finishing pictures for nearly every exercise imaginable. These pictures and exercise descriptions are brought to you by www.a- weight-loss-diet-pill.com.

Please note: Diet pills, also known as Fat burners themselves are very bad, but some weight loss supplements can greatly aid you in your weight loss efforts without the harmful side effects of fat burners. Weight loss supplements are only a small piece of the GIANT weight loss puzzle, but can play a very important role in your efforts along the way. Re- member, weight loss pills are not the same as weight loss supplements.

CONTENT

Contents

4

Ultimate Weight Loss Revealed

CONTENT Contents 4 Ultimate Weight Loss Revealed by Brad Callen Legal Statement . . . .

by Brad Callen

Legal Statement

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Introduction from the Author .

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The Basics of Weight Loss

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Formula for Weight Loss

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Weight Loss Factors

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Metabolism

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How can I speed up my metabolism?

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What is Target Heart Rate? (THR) .

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Body Mass Index (BMI)

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. What is a Healthy BMI?

What is BMI? .

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How

Do You Calculate BMI? .

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Weight Loss Calculations Ideal Body Weight Calculation .

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. What is Basic Metabolic Rate? (BMR) .

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How Many Calories Do You Need to Lose Weight?

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Ultimate Weight Loss Revealed Program .

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Setting Goals.

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Weight Loss Supplements

. Harmful Weight Loss Supplements

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Healthy Weight Loss Supplements.

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Lean

DynamX

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Betagen

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. 25

Aerobic Exercise

. Maximize Weight Loss .

Running

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. Stair Climber .

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How many calories have I burnt? .

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Proper Diet

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What Can I Eat? .

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CONTENT

by Brad Callen

5

Ultimate Weight Loss Revealed

. Most Important Meals

Arenʼt Fats Bad? .

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The Importance of Water .

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What You Shouldnʼt Eat.

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Fad Diets .

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How Long Should I Spend in the Gym? .

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The Truth Behind Weight Training .

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Misconception #1

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Misconception #2

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Misconception #3

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Misconception #4

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Ultimate Weight Loss Revealed

 

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Beginner:.

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Advanced:

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. 40

Recipes .

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Breakfast .

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Lunch

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Dinner .

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Side Dishes.

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Desserts

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109

Exercises

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117

. . . . . . . . . . . 117 You may not copy,
. . . . . . . . . . . 117 You may not copy,

NOTES

6

Ultimate Weight Loss Revealed

NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,

by Brad Callen

NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,
NOTES 6 Ultimate Weight Loss Revealed by Brad Callen © 2004 free-weight-loss-resources.com You may not copy,

BASICS

7

Ultimate Weight Loss Revealed

BASICS 7 Ultimate Weight Loss Revealed by Brad Callen The Basics of Weight Loss The basic

by Brad Callen

The Basics of Weight Loss

The basic concept of weight loss is very easy to grasp. In order to lose weight you need to consume fewer calories than your body burns. We gain fat by taking in more calories than our body can get rid of.

The same goes for losing weight. We lose weight by consuming fewer calories than our body burns. One pound of body fat is equal to 3500 calories. This will be the basis be- hind our weight loss program.

As you know food contains calories. The reason eating too much food leads to weight gain is because you are consuming more calories than your body is able to burn.

Formula for Weight Loss

You can look at it this way:

• The number of calories eaten – The number of calories burned = Fat

In order to lose weight, the “Fat” value must be a negative number. There are several ways to create a calorie deficit and those include:

• Eating fewer calories

• Aerobic exercise

• Weight training

Now I know this sounds very basic, and it is. The thing that makes every- thing more complicated is simply the

fact that there is so much hearsay in

simple

formula in mind while continuing through the weight loss program and you will be a step ahead of the rest.

the world of fitness. Keep this

BASICS

Weight Loss Factors

8

Ultimate Weight Loss Revealed

BASICS Weight Loss Factors 8 Ultimate Weight Loss Revealed by Brad Callen Metabolism Another factor that
BASICS Weight Loss Factors 8 Ultimate Weight Loss Revealed by Brad Callen Metabolism Another factor that
BASICS Weight Loss Factors 8 Ultimate Weight Loss Revealed by Brad Callen Metabolism Another factor that

by Brad Callen

Metabolism

Another factor that we will be trying to overcome is that of metabolism. Metabolism is simply the rate at which we burn the calories that we have consumed during each day. There are a number of factors that determine the speed of your metab- olism.

How can I speed up my metabolism?

Food The first of which is the food you eat which includes factors such as how many meals you eat, what kind of food you eat, and how much you eat during each sitting. These are things that weʼll be able to change in order to speed up your metabolism.

Lean Body Mass Some people are born with the abil-

ity to carry more lean body mass than others without exercising. This

is just something you will have to live with. However, if you noticed I said “without exercising”. By exercising correctly you can increase your lean body mass substantially.

Body fat Percentage The more fat your body has, the slower your metabolism will be. By exercising you will both decrease your body fat, while increasing your lean body mass. So itʼs a win-win situation.

Age Studies show that after the age of 20, our bodies lose 1/3 to 1/2 pound of muscle tissue per year if we do not exercise on a regular basis. This is the very reason that our metabolism slows as we age. Remember, it is muscle that burns calories, not fat.

If we lose 1/3 to 1/2 pounds of muscle every year after the age of 25 our percentage of body fat rises significantly.

So it isnʼt simply a matter of getting older that causes our metabolism to slow down. It is a matter of los- ing lean muscle; however there is hope. We can and will do something about this. I will show you exactly what youʼll need to do so this never happens.

BASICS

9

Ultimate Weight Loss Revealed

BASICS 9 Ultimate Weight Loss Revealed by Brad Callen Several ways to increase your metabolism include:

by Brad Callen

Several ways to increase your

metabolism include:

1.) Eating more and eat more often

By “eating more” I donʼt mean to shovel in more food at one sitting. I mean to eat smaller meals through- out the day, five to six meals.

This equates to a meal every 2 _ to three hours. Each of these feedings should consist of 30 percent carbo- hydrates, 60 percent protein and 10 percent fat. The combination of small balanced, frequent meals al- lows your body to utilize the nutri- ents it needs when it needs them.

Because our bodies are made for survival it begins to hoard fat if it feels like it wonʼt get food for a long time. Basically, if you starve your body it will go into starvation mode. Our bodies are made to first use the nutrients in the food we eat for en- ergy.

When the nutrients run out, the body resorts to energy from the muscles (you will lose lean muscle mass. You donʼt want this), then finally your body resorts to the bodies fat supply. This is why fad diets never work.

I will cover more on fad diets later on. Also, these smaller, more fre- quent meals stimulate your meta- bolic rate as your bodyʼs digestive system works and you maintain a stable glucose level. This will give you more energy, prevent hunger pains and keep you from bingeing.

2.) Work out intensely with weights

High intensity weight training is an excellent way to increase your me- tabolism. Lifting weights places a high demand on your body to burn more calories for faster growth and recuperation. Your muscle mass is the single most important factor in determining how many calories you burn because itʼs a very metaboli- cally active tissue. The more muscle you have, the more calories you burn - even at rest.

3.) Aerobic exercise

You should perform some type of

least 3

times per week and youʼll not only

burn calories, but also speed up your metabolism. Always keep this in mind while doing your cardiovas- cular exercise.

cardiovascular exercise at

BASICS

What is Target Heart Rate?

(THR)

To get the maximum benefit you your heart must beat at a certain rate per minute. This is called Target Heart rate or THR.

10

Ultimate Weight Loss Revealed

Target Heart rate or THR. 10 Ultimate Weight Loss Revealed by Brad Callen You can measure
Target Heart rate or THR. 10 Ultimate Weight Loss Revealed by Brad Callen You can measure
Target Heart rate or THR. 10 Ultimate Weight Loss Revealed by Brad Callen You can measure

by Brad Callen

You can measure your heart rate by taking your pulse, or with some type of heart rate monitor which you can find at most sport and fitness stores. Your target heart rate is between 60 and 80 percent of your maximum heart rate. Here is how to calculate your target heart rate:

1. Take 220 – Age in years; This will give you your maximum heart rate (MHR)

2. Multiply your MHR by .6 (MHR

x .6 = the lower end of your target heart rate)

3. Multiply your MHR by .8 (MHR

For example: for a 32 year old per- son:

.8 = the upper end of your target heart rate)

x

1.

220 – 32 = 188. 188 is my MHR

2.

188 x .6 = 112.8 is my lower end

3.

188

x

.8

= 150.4

is my upper

lower end 3. 188 x .8 = 150.4 is my upper end In this example my
lower end 3. 188 x .8 = 150.4 is my upper end In this example my

end

In this example my target heart rate would be anywhere from 112.8 beats per minute to 150.4 beats per minute.

Important: In order to get the most out of your exercise you should maintain your target heart rate for at least 20 minutes.

BASICS

11

Ultimate Weight Loss Reveale d

BASICS 11 Ultimate Weight Loss Reveale d by Brad Callen Body Mass Index (BMI) What is

by Brad Callen

Body Mass Index (BMI)

What is BMI?

A great way to determine if you are overweight is to calculate your body mass index. Find out below if your Body Mass Index puts you at risk. Body Mass Index (BMI) is one of the most accurate ways to determine when extra pounds translate into health risks.

What is a Healthy BMI?

BMI is a measure which takes into account a personʼs weight and height to gauge total body fat in adults. Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks. A BMI of 30 and higher is considered obese.

The higher the BMI, the greater the risk you have of developing additional health problems. Heart disease, dia- betes and high blood pressure are all linked to being overweight. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates.

Some more facts; in June of 1998, the federal government announced guidelines which create a new defini- tion of a healthy weight -- a BMI of 24

or less. So now a BMI of 25 to 29.9 is considered overweight. Individuals, who fall into the BMI range of 25 to 34.9, and have a waist size of over 40 inches for men and 35 inches for women, are considered to be at espe- cially high risk for health problems.

How Do You Calculate BMI?

(If you donʼt want to do the math your- self you can use the calculators I have included as a bonus with this e-Book. There are also some great weight loss calculators at my website.)

The formula is calculated as follows:

BMI = [weight in pounds / height in inches x height in inches] x 703

• BMI less than 19 means you are underweight

• BMI between 19 and 24 means you are in the healthy range

• BMI between 25 and 26 means you are slightly overweight

• BMI between 27 and 29 means you are significantly overweight

• BMI between 30 and 34 means you are obese

• BMI between 35 and 39 means you are severely obese

• BMI over 39 means you are mor- bidly obese

BASICS

Weight Loss Calculations

Ideal Body Weight Calculation

Use this to calculate your ideal body weight

12

Ultimate Weight Loss Revealed

your ideal body weight 12 Ultimate Weight Loss Revealed by Brad Callen Letʼs take me for
your ideal body weight 12 Ultimate Weight Loss Revealed by Brad Callen Letʼs take me for
your ideal body weight 12 Ultimate Weight Loss Revealed by Brad Callen Letʼs take me for

by Brad Callen

Letʼs take me for example. I am 6 feet 1 inches tall.

Step 1) I wrap my hand around my wrist and note that my fingers do not touch so I have a large frame.

1. First you need to determine your

body frame type. To determine this, wrap your right hand around your left wrist. If your thumb and index finger overlap each other you have

a small frame type. If your thumb

and index finger slightly touch, you have a medium frame type, and if your thumb and index figure do not touch, you have a large frame type.

2. If you are a woman add 100 pounds for the first 5 feet of your height, then add 5 pounds for each inch thereafter.

Step 2) I add 100 pounds for the first 5 feet, then 6 pounds for the next 13 inches to reach 6 feet 1 inches.

100 + (6 x 13) = 178

Step 3) I then add 10 more pounds because I have a large frame

178 + 10 = 188

So

weight.

188 pounds is my ideal body

If you are a man add 106 pounds

for the first 5 feet of your height, then add 6 pounds for each inch

thereafter.

3. Once you come up with this num-

ber, add the following based on your frame type you figured out in step 1. Add 10 pounds for a large frame size, and subtract 10 pounds for a small frame size. If you are a

medium frame size donʼt add any- thing extra.

BASICS

13

Ultimate Weight Loss Revealed

BASICS 13 Ultimate Weight Loss Revealed by Brad Callen What is Basic Metabolic Rate? (BMR) Ok,

by Brad Callen

What is Basic Metabolic Rate? (BMR)

Ok, now weʼre going to calculate how many calories youʼll need to consume in order to lose weight. To do this we first need to calculate your Basic Metabolic Rate or BMR. BMR is the amount of calories your body burns each day to carry out its normal functions.

The first formula is for women:

BMR = 655 + [4.37 x weight in

pounds] + [4.32 x height in inches]

– (4.7 x your age)

The second formula is for men:

BMR =

pounds] + [12.7 x height in inches]

– (6.8 x your age)

in

66

+

[6.21 x weight

How Many Calories Do You Need to Lose Weight?

Now that we know this we can cal- culate how many calories per day your body needs to burn in order to maintain your current weight de- pending on your level of activity.

1. Donʼt do anything: Take your BMR x 1.2

2. Slightly active (You go through a

normal days activities x 1.3

) Take BMR

3. You are moderately active which

means you exercise 3 to 4 times per week: Tale BMR x 1.5

4. You are very active meaning you

exercise between 4 and 6 times per week: Take BMR x 1.7

5. You are super active meaning you

exercise over 6 times per week for more than 60 minutes each time:

Take BMR x 1.9

The number you get is the amount of calories you need to consume in order to maintain your current

weight. Now remember as

tioned above, one pound is equal to

3500 calories. In theory, if you want to lose 1 pound a week you simply need to cut out 3500 calories from your diet within those 7 days.

I men-

PLAN

14

Ultimate Weight Loss Revealed

PLAN 14 Ultimate Weight Loss Revealed by Brad Callen Ultimate Weight Loss Revealed Program Setting Goals
PLAN 14 Ultimate Weight Loss Revealed by Brad Callen Ultimate Weight Loss Revealed Program Setting Goals
PLAN 14 Ultimate Weight Loss Revealed by Brad Callen Ultimate Weight Loss Revealed Program Setting Goals

by Brad Callen

Ultimate Weight Loss Revealed Program

Setting Goals

Before we go any further you need to do a few very specific things to prepare yourself for the chapters that follow. The most important step in losing weight is simply setting goals. Youʼll be surprised how pow- erful simply writing down exactly what you want to achieve within the next several months. When I say, setting goals, I donʼt mean simply saying “I want to lose weight.”

That goal is much too broad. Try to be as specific as possible. For exam-

ple, a goal could be, “I want to lose

3 pounds in 1 week.” Or “by week

4 I want to be in the habit of eating

the right foods.” Below, you will find a page set solely for you to list all of the goals you want to achieve in the next 3 months.

The goals donʼt have to revolve en- tirely around this program. 3 months from now, you will be a better, hap- pier person by doing this and achiev- ing the goals youʼre about to list.

PLAN

15

Ultimate Weight Loss Revealed

PLAN 15 Ultimate Weight Loss Revealed by Brad Callen Are you done? Now list 10 reasons
PLAN 15 Ultimate Weight Loss Revealed by Brad Callen Are you done? Now list 10 reasons
PLAN 15 Ultimate Weight Loss Revealed by Brad Callen Are you done? Now list 10 reasons

by Brad Callen

Are you done? Now list 10 reasons why you want to achieve each of the goals listed above.

Ok, weʼre almost done. Now that youʼve come up with enough rea- sons to achieve the body you want, I want you now to come with as many reasons why staying where you are will be hurtful. And I want you to phrase these VERY negatively.

be hurtful. And I want you to phrase these VERY negatively. You may not copy, reproduce,
be hurtful. And I want you to phrase these VERY negatively. You may not copy, reproduce,
be hurtful. And I want you to phrase these VERY negatively. You may not copy, reproduce,
be hurtful. And I want you to phrase these VERY negatively. You may not copy, reproduce,
be hurtful. And I want you to phrase these VERY negatively. You may not copy, reproduce,
be hurtful. And I want you to phrase these VERY negatively. You may not copy, reproduce,

PLAN

16

Ultimate Weight Loss Revealed

PLAN 16 Ultimate Weight Loss Revealed Now that youʼve finished doing this little exercise you have
PLAN 16 Ultimate Weight Loss Revealed Now that youʼve finished doing this little exercise you have
PLAN 16 Ultimate Weight Loss Revealed Now that youʼve finished doing this little exercise you have

Now that youʼve finished doing this

little exercise you have everything you need to begin the transforma- tion. Anytime along the way that you feel like you want to quit, refer back to this list.

by Brad Callen

Read through all of it and remember how you felt when you wrote your goals, your reasons why you want to achieve those goals, and the rea- sons why staying where you are would be hurtful. This will help keep you motivated and focused.

be hurtful. This will help keep you motivated and focused. Before (front) After (front) © 2004

Before (front)

will help keep you motivated and focused. Before (front) After (front) © 2004 free-weight-loss-resources.com You

After (front)

PLAN

17

Ultimate Weight Loss Revealed

PLAN 17 Ultimate Weight Loss Revealed Take 1 full body front picture and 1 full body
PLAN 17 Ultimate Weight Loss Revealed Take 1 full body front picture and 1 full body
PLAN 17 Ultimate Weight Loss Revealed Take 1 full body front picture and 1 full body

Take 1 full body front picture and 1

full body back picture in a bathing suit. Once you have done this, place

the before pictures on the following pages. After the 3 month period is up, take 2 after pictures and place them next to your before pictures. Then gloat over your accomplish- ments

by Brad Callen

The last and final thing to do is to take a before and after picture of yourself. I know you may not want to do this, but it is very important and can play a huge role in motivat- ing yourself throughout this 3 month period.

in motivat- ing yourself throughout this 3 month period. Before (back) After (back) You may not

Before (back)

ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,
ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,
ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,
ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,
ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,
ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,
ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,
ing yourself throughout this 3 month period. Before (back) After (back) You may not copy, reproduce,

After (back)

PLAN

18

Ultimate Weight Loss Revealed

PLAN 18 Ultimate Weight Loss Revealed Finally, you must keep a food diary. Sunday by Brad
PLAN 18 Ultimate Weight Loss Revealed Finally, you must keep a food diary. Sunday by Brad
PLAN 18 Ultimate Weight Loss Revealed Finally, you must keep a food diary. Sunday by Brad

Finally, you must keep a food diary.

Sunday

by Brad Callen

The more organized you are during this process, the more apt you will

Date:

be of continuing the program and the more results you will see. This

Breakfast:

may seem tedious, but trust me.

Time

Not only will this help you to stay focused, but you can also look back after the 3 month period and can be proud about how successful you

Snack 1:

were. On the following pages you

Time

will find a food diary template you should use to keep track of your dai- ly meals.

Lunch:

Time

Snack 2:

Time

Dinner:

Time

Snack 3:

Time

PLAN

19

Ultimate Weight Loss Revealed

PLAN 19 Ultimate Weight Loss Revealed Tuesday Monday by Brad Callen Date: Date: Breakfast: Breakfast: Time
PLAN 19 Ultimate Weight Loss Revealed Tuesday Monday by Brad Callen Date: Date: Breakfast: Breakfast: Time
PLAN 19 Ultimate Weight Loss Revealed Tuesday Monday by Brad Callen Date: Date: Breakfast: Breakfast: Time

Tuesday

Monday

by Brad Callen

Date:

Date:

Breakfast:

Breakfast:

Time

Time

Snack 1:

Snack 1:

Time

Time

Lunch:

Lunch:

Time

Time

Snack 2:

Snack 2:

Time

Time

Dinner:

Dinner:

Time

Time

Snack 3:

Snack 3:

Time

Time

Time Time Snack 3: Snack 3: Time Time You may not copy, reproduce, post or forward
Time Time Snack 3: Snack 3: Time Time You may not copy, reproduce, post or forward

PLAN

20

Wednesday

Ultimate Weight Loss Revealed

Thursday

Thursday by Brad Callen
Thursday by Brad Callen
Thursday by Brad Callen

by Brad Callen

 

Date:

Date:

Breakfast:

Breakfast:

Time

Time

Snack 1:

Snack 1:

Time

Time

Lunch:

Lunch:

Time

Time

Snack 2:

Snack 2:

Time

Time

Dinner:

Dinner:

Time

Time

Snack 3:

Snack 3:

Time

Time

PLAN

21

Ultimate Weight Loss Revealed

PLAN 21 Ultimate Weight Loss Revealed Saturday Friday by Brad Callen Date: Date: Breakfast: Breakfast: Time
PLAN 21 Ultimate Weight Loss Revealed Saturday Friday by Brad Callen Date: Date: Breakfast: Breakfast: Time
PLAN 21 Ultimate Weight Loss Revealed Saturday Friday by Brad Callen Date: Date: Breakfast: Breakfast: Time

Saturday

Friday

by Brad Callen

Date:

Date:

Breakfast:

Breakfast:

Time

Time

Snack 1:

Snack 1:

Time

Time

Lunch:

Lunch:

Time

Time

Snack 2:

Snack 2:

Time

Time

Dinner:

Dinner:

Time

Time

Snack 3:

Snack 3:

Time

Time

Time Time Snack 3: Snack 3: Time Time You may not copy, reproduce, post or forward
Time Time Snack 3: Snack 3: Time Time You may not copy, reproduce, post or forward

DIET

22

Ultimate Weight Loss Revealed

DIET 22 Ultimate Weight Loss Revealed Weight Loss Supplements by Brad Callen There are so many
DIET 22 Ultimate Weight Loss Revealed Weight Loss Supplements by Brad Callen There are so many
DIET 22 Ultimate Weight Loss Revealed Weight Loss Supplements by Brad Callen There are so many

Weight Loss Supplements

by Brad Callen

Weight Loss Revealed Weight Loss Supplements by Brad Callen There are so many ways to go

There are so many ways to go about losing weight. Iʼm going to jump right into the topic by telling you about the three most important things you should do to lose weight as quickly and safely as possible. I will then lay everything out for you in a very simple day-by-day plan that you will be able to follow.

The plan will make everything very simple for you. It is the simplicity that makes this weight loss plan work. The key is to break everything down to its basics and attack each area individually.

By doing so you will lose the weight you set out to lose. Itʼs the exact same plan my wife and friends have used and it has worked wonders and I am very confident it will work wonders for you as well.

DIET

23

Ultimate Weight Loss Revealed

DIET 23 Ultimate Weight Loss Revealed • heart attack • stroke • seizures • psychosis •
DIET 23 Ultimate Weight Loss Revealed • heart attack • stroke • seizures • psychosis •
DIET 23 Ultimate Weight Loss Revealed • heart attack • stroke • seizures • psychosis •

• heart attack

• stroke

• seizures

• psychosis

• death

to clinically less significant effects that may indicate the potential for more serious effects. For example:

• dizziness

• headache

• gastrointestinal distress

• irregular heartbeat

• heart palpitations

Ingredient panels on these products may list things such as ma huang, Chinese ephedra, ma huang extract, ephedra, ephedra sinica, ephedra extract, ephedra herb powder, or epitonin, all of which indicate a source of ephedrine.

With this said, why would anyone ever want to take such a fat burn- er? Youʼve got me… People need to know that just because a product is labeled to be “Natural” that it doesnʼt necessarily mean it is safe. Some of the more popular ephedra fat burners you may have tried or are familiar with include:

by Brad Callen

Harmful Weight Loss Supplements

The first avenue I would like to delve into is that of weight loss supplements. By weight loss supplements I do not mean, and I repeat, I do not mean fat burners. They work, but can be as bad for you as taking illegal drugs.

The idea behind fat burners is that most of them contain amphetamine (ephe- dra) or active ingredients which theo- retically raise metabolism and help the body burn fat. Ephedrine alkaloids are amphetamine-like compounds used in OTC and prescription drugs with po- tentially lethal stimulant effects on the central nervous system and heart.

What they do is stimulate your body to elevate your heart rate. This cre- ates an effect that will cause your body to burn more calories to keep your heart rate elevated, thus losing weight. Using fat burners has been clinically proven time and time again to cause unpleasant and in some cir- cumstances even death!

Stay away from them. Statistics show that Over 800 injuries have been re- ported by users and doctors to the FDA and various state medical bod- ies, including more than 50 deaths. Most of these cases involve the heart attacks or high blood pressure leading to bleeding in the brain or stroke. Possible adverse effects of ephedrine range from:

or stroke. Possible adverse effects of ephedrine range from: • Twin Labʼs Ripped Fuel • Xenadrine

• Twin Labʼs Ripped Fuel

• Xenadrine

• Stacker 2 and 3

• Muscle Techʼs Hydroxycut

• Pro Labʼs Thermothyrolean

Unless the fat burner explicitly says

ephedra free then it more than likely contains ephedra.

ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.
ephedra free then it more than likely contains ephedra.

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

© 2004 free-weight-loss-resources.com

DIET

24

Ultimate Weight Loss Revealed

DIET 24 Ultimate Weight Loss Revealed Healthy Weight Loss Supplements Now letʼs talk about some good
DIET 24 Ultimate Weight Loss Revealed Healthy Weight Loss Supplements Now letʼs talk about some good
DIET 24 Ultimate Weight Loss Revealed Healthy Weight Loss Supplements Now letʼs talk about some good

Healthy Weight Loss Supplements

Now letʼs talk about some good diet supplements. These are the ones that have been proven to work and are actually healthy. Lean DynamX

by Brad Callen

The first of which is a supplement by EAS called Lean DynamX. Scientific support over the last decade has supported the 3 main active ingre- dients in Lean DynamX. The ingredi- ents are HMB, CLA, and L-Carnitine L-Tartrate.

The ingredi- ents are HMB, CLA, and L-Carnitine L-Tartrate. HMB HMB even has the OK from

HMB HMB even has the OK from those on the International Olympic Com- mittee.

HMB is a substance formed natural- ly when the body breaks down the amino acid leucine. Amino acids are the building blocks of protein, and proteins are the building blocks of muscle. To make muscle, your body has to undergo what is called pro- tein synthesis.

The idea is that if you ingest your amino acids, youʼll be able to in- crease protein and increase lean muscle mass while decreasing fat percentage. But the other theory with it is that you can also help re- duce the amount of muscle break- down [caused by strength training] if you take the amino acids.

DIET

25

Ultimate Weight Loss Revealed

DIET 25 Ultimate Weight Loss Revealed by Brad Callen CLA The second ingredient, CLA is itʼs
DIET 25 Ultimate Weight Loss Revealed by Brad Callen CLA The second ingredient, CLA is itʼs
DIET 25 Ultimate Weight Loss Revealed by Brad Callen CLA The second ingredient, CLA is itʼs

by Brad Callen

CLA The second ingredient, CLA is itʼs able to block the step of little fat cells getting bigger. Also, studies have been shown that CLA made it easier for people to stay on their diets.

L-Carnitine, L-Tartrate Finally, the third ingredient L-Carni- tine L-Tartrate, Studies have shown that supplementing with this ingredi- ent raises ATP(This is what supplies your body with energy) levels in various tissues, decreases the sus- ceptibility to fatigue, and increases the rate of recovery after strenuous physical activity.

Lean DynamX is one of the supple- ments my wife has taken and she has seen results using the supplement. On a side note, an excellent place to purchase supplements online is www.vitaglo.com.

You will receive your order within 5 business days maximum, usually with- in 3 business days. This is where I buy all of my supplements and I highly recommend them. They are, on aver- age, 40% cheaper than GNC.

Betagen

Another popular weight loss supple- ment is Betagen. Betagen is very similar to Lean DynamX. The major difference between the two is that Betagen contains more HMB which is more geared for those interested in gaining more muscle.

The main thing to remember when

searching for diet products is those that are ephedra free.

searching for diet products is those that are ephedra free.
searching for diet products is those that are ephedra free. to find

to find

to find
to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find
searching for diet products is those that are ephedra free. to find

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

© 2004 free-weight-loss-resources.com

EXERCISE

Aerobic Exercise

26

Ultimate Weight Loss Revealed

EXERCISE Aerobic Exercise 26 Ultimate Weight Loss Revealed by Brad Callen The second weight loss method

by Brad Callen

The second weight loss method I would like to talk about is aerobic exercise. There are many forms of aerobic exercise. Various types, which Iʼm sure youʼre familiar with include:

• Running

• Bicycling

• Swimming

• cross country skiing

• jumping rope

• stair climbing

• aerobic dance

• inline skating

The most inexpensive and best aero- bic exercise is running or jogging and guess what? This is also the least exciting of all of the forms of

aerobic exercise.

Very few people actually enjoy jog- ging; however, the benefits of run- ning can be tremendous if done cor- rectly. I recently spoke to a friend of mine that is a personal trainer as well. He has noticed a very interest- ing trend. He did agree that most of

his clients did absolutely hate jog-

ging;

ents jog

however, when he made his cli-

two to four times per week

for two to three months they almost

always love jogging! He mentioned that jogging can be very addicting

and I can vouch for that as my wife has run two mini-marathons since she first began jogging! So if you do decide to jog, watch out because you just may become a “runner”.

Maximize Weight Loss

The absolute best time to perform aerobic exercise is in the morning on an empty stomach. The reason for this is because throughout the night hours your body goes through

a short state of fasting. While asleep you go anywhere from 6 to 10 hours without any food. When you wake up your body is totally depleted of all nutrients.

If you run on an empty stomach, instead of burning off the calories

contained in the food stored by your body, you are burning off fat mole- cules from your body because there

is no food reserve left from the small

fasting the night before. As we all know, the nutrients found in food is our source of energy.

As we exercise, our body breaks down those nutrients and uses it for energy. Once the nutrients are depleted the body begins burning stored fat. This fat may be located around the thighs or hips, around the

©

2004 free-weight-loss-resources.com

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

EXERCISE

by Brad Callen

morning running is the last thing any-

one wants to do.

Ultimate Weight Loss Revealed

27

stomach, or underneath the arms. It

differs for each individual person.

To give you an example, Say “Jane” ate a medium sized meal including

a ham sandwich, some potato chips,

applesauce and a glass of milk. 10 minutes later Jane decided to go for 25 minute jog. As Janeʼs jogging, her body is constantly searching for sources of energy, grabbing all of it from the food she just ate for lunch, not burning any fat whatsoever.

After about 20 minutes all of the nu- trients from the food have been de- pleted and her body finally begins burning the stored fat around her hips. The last 5 minutes go by and Jane is finished jogging. Although sheʼs very tired and feels as though sheʼs had a great workout and has burned off a lot of fat, she in essence, only burned off 5 minutes worth of fat because her stomach was full of food before she ran.

Now, Iʼm not telling you that per- forming aerobic activity in the morn- ing is a must, but I am saying that you should never perform aerobic activity within 1 hour of a meal if you plan to optimize your weight loss.

Running

As you know running obviously tar- gets the lower body. The main areas you will notice a loss of weight in- clude the quadriceps (front of your upper leg), the hamstrings (area of

your leg directly beneath your but-

where

and

tocks), hip flexors (the area

your leg attaches to your hip),

the gastrocnemius and soleus mus- cles (your calves). These tend to be the areas most women want to lose weight first.

 

I definitely recommend this

as

an

If

Jane had gone jogging first thing

excellent way to burn fat from

the

in the morning when her bodyʼs food supply was at an all time low

places we all want to burn most.

fat

the

she would have been burning fat from minute 1 and thus would have

Stair Climber

burned off 400 times more than she had if she would have eaten before jogging.

Another excellent way of burning fat from the same areas, plus work- ing the calves is stair climbing.

Make sense? Itʼs the little things that so many people donʼt know. Itʼs not the idea that is hard, but we think, “I finished eating; wow I have so much more energy. I really feel like jogging a little bit.” Whereas, in the

remem-

ber with stair climbing is that you

will need to really push yourself to elevate your target heart rate for over 20 minutes. If you are serious

The main thing you need to

EXERCISE

about weight loss and you are try-

ing to lose weight by walking you may be wasting your time unless you walk fast enough to keep your target heart rate for 20 minutes.

28

Ultimate Weight Loss Revealed

heart rate for 20 minutes. 28 Ultimate Weight Loss Revealed by Brad Callen You can clearly

by Brad Callen

You can clearly see from the chart

that the harder the activity the more calories you will burn. This may be the least liked part, but can also yield great results in a short period of time.

How many calories have I burnt?

The following is a chart showing the average amount of calories burnt per half hour of each activity. Keep in mind that this just gives you a general idea and may differ slightly from person to person.

general idea and may differ slightly from person to person.   Activity Calories burnt per 30
 

Activity

Calories burnt per 30 minutes

Laying Still Sitting, reading, eating, standing, playing cards etc.

Driving a car Washing floors, sweeping or ironing Playing Golf (riding in cart) 9 holes Walking 5 km per hour Walking 9 km per hour

30

45

60

66

100

90

270

Gardening

150

105 to 240

Cycling (depending on speed) Rowing

360

 

Dancing Tennis Swimming at 3 km per hour

150

180

270

Running (depending on speed)

300 to 750

©

2004 free-weight-loss-resources.com

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

DIET

29

Ultimate Weight Loss Revealed

DIET 29 Ultimate Weight Loss Revealed by Brad Callen Proper Diet The third method of weight
DIET 29 Ultimate Weight Loss Revealed by Brad Callen Proper Diet The third method of weight
DIET 29 Ultimate Weight Loss Revealed by Brad Callen Proper Diet The third method of weight

by Brad Callen

Proper Diet

The third method of weight loss is proper dieting. This in itself is the most overlooked part of weight loss programs.

Many people believe that if you ei- ther A. Take lots of diet pills or B. Exercise your behind off in the gym, you will lose weight. This is simply not the case if your eating habits arenʼt much better than just good.

The old saying, “You are what you eat” really holds true with weight loss. It took me 7 years to figure this out. The reason you see amazing before and after pictures of people in magazines and on television are because in their before picture their diets are so poor that they look very bad in their before picture.

Many times the people are actually working out with weights and are performing aerobic exercise think- ing they can eat whatever they want because they are exercises on a daily basis.

metabolism which is what you need to do to lose weight permanently.

What Can I Eat?

The following are foods that are great in nutritional value. If your diet consists of these foods, you will have absolutely no problem chang- ing your physique.

The Following foods are excellent sources of protein:

• chicken breast

• turkey

• lean ground beef

• cottage cheese

• tuna

• egg whites

• baked fish (salmon, cod, trout, bass)

• lobster

• skim milk

• beef tenderloin

• pork

Note: (Each gram of protein con- tains 4 calories)

For many of us this is simply not the case at all. By eating healthy, I donʼt mean eating 3 times a day from the four food groups like you learn in Ele- mentary School. You need to follow a very strict meal plan to increase your

The Following foods are excellent sources of carbohydrates:

• Rice (brown, white)

• fruits (apple, orange, banana)