|
Local
Doctor
Reveals All! Read Below!
Discover why most people
are "spinning their wheels" when trying to lose weight! Learn
how to stop wasting time and start accelerating your fat loss results
within minutes of reading the famous system revealed in this eBook!
Dear Friend,
Have you been disappointed
with the results you're getting from your weight loss program?
Are you
frustrated with scale?
Are you having a hard time losing fat and looking
the way you want?
Have you been trying to reduce your waist to no avail?
Are you taking supplements with hardly any results?
Are you pulling your
hair out wondering why you can't lose the weight when some people seem to
peel it off with ease?
If you answered yes to any of these questions, this
may be the most important eBook you'll read all year!
It contains the famous step by
step system that shows you exactly how to lose weight the right way
and in the fastest time possible! I'd like to introduce to you, The
Body Fat Removal System!
It's hard to believe, but
millions of exercisers and dieters all over the world literally waste
hours and hours trying to lose weight with very little results. Some due
to lack of instruction, some do to lack of effort, many make some of the mistakes revealed in this
eBook...every day! Don't let
silly mistakes rob
you of the health, weight loss and appearance you deserve and want to achieve!
Take a few minutes
now and review the Body Fat Removal System below. Thousands of people
have used it with great success and now you can too! Afterwards, if you
really want to get going in to right direction, take a second and complete the form below. I'd love to discuss this system
and show you exactly how you can apply to your specific situation right
away. With that said, pay close attention to each step and enjoy the
book!
Dr. Shepherd D.C.
*********************************************
Introduction
Many have waited for a logical answer to the question, “How can I lose
body fat?”. In their search for the answer, many have spent an enormous
amount of time thinking, worrying, wasting effort, and spending money.
Most to become very disappointed with the negative outcome; either still
overweight, a smaller version of themselves with the same consistency, a
weight gain due to improper dieting, or even an unused fitness membership
due to de-motivation.
Not to mention a large stock of miracle diets, fad routines, workout
tapes, and other weight loss paraphernalia that 80% of Americans possess
in their basements and living rooms.
Wouldn’t you agree that stories of inconsistent results from nutrition and
weight loss programs are everywhere? Without visible results one can only
expect to suffer from discouragement, an inconsistent fitness lifestyle,
and the inevitable...the disappointing attitude.
I’ve
been watching this take place for many years. Seeing committed people continually get themselves focused on a
goal of health and weight loss only to get their enthusiasm intercepted or dampened by
the fallacies of fat removal.
Fallacies of nutrition and weight loss are more common now than ever. It seems that
every day there is a new and amazing way to remove fat from your body.
A
unique secret or method that has been discovered to remove the disgusting
fat deposits away from our waist, thighs, glutes, arms, and everywhere
else the gruesome nutrient seems to want to hang around.
Some popular misconceptions are “I’ll lose weight first then tone-up”,
or “I’ll use higher reps when I weight train to lose more fat ”, or “I’ll eat low
carbohydrates (carbs)”, or “I’ll drink this shake, its got this
chemical in it”, “I’ll do sit ups and lose fat around my waist”,
the list can go on and on. I
feel similar to the frustrated researchers of the John F. Kennedy
assassination.
They have the proof, the evidence, and the motives of a conspiracy.
However, because most people have a hard time hearing the simplicity of
the truth, they continue to choose the path of least resistance and follow
the crowd!
One of my goals as a Doctor is to help you live a happy, healthy life as
you overcome the falsehoods of the body fat loss
conspiracy that is meandering around every television set, fitness center,
and exercise magazine in the country.
Be prepared.
This program dramatically sets apart the truth from the quick fix. It’s
the nuts, bolts and tools required for proper nutrition, fat loss and
overall health.
If you think this booklet will only require a quick glance, you may
be disappointed. Take the time to read and study this eBook page by
page.
Take time to master each step. Follow the simplicity of this plan. Add a
touch of common sense. You will be amazed with the results! There are no
miracles, no secret codes, and no magical exercises. These steps are
timeless. Use them throughout your life, regardless of what level of
health you desire to attain. Stay toned, sculpted and say goodbye to unwanted body
fat forever! Let's look at step 1.
Step
1
We must start with this to remove the biggest fallacy of fat & weight loss; spot
reducing. This is to remind you that the only way you can "spot" reduce fat
off your body is with a surgical procedure!
You
cannot burn fat directly by weight training or resistance training. You have a
better chance of washing your
car and then miraculously finding that your house is clean also.
Body fat burns systematically, from everywhere at once. Generally, this
process starts when you lower your calories or increase your activity
level. Some are still doing hundreds of sit ups, waist bends, and leg
lifts thinking these areas will tighten up because of the constant burning.
I sympathize for people when they tell me, “I’m really trying to trim
up this waist, I’m doing a hundred million sit ups a day”. Or the
famous girl from a popular TV show when she responded to a question some
talk show host asked her. He wanted to know her secret to a great stomach.
“Oh, I do a hundred sit-ups a day!” she responded.
Get a clue!
Please remember, weights build and maintain muscle, and diet and cardio
burns fat. When you do a weight training exercise and feel a burn in a
certain muscle group, what your feeling is the muscle burning not the fat
burning. If you want to lose the soft stuff around your waist or thighs
and you do waist or thigh exercises, you're not burning fat- you're building
muscle.
This goes for all areas of the body. Some of the popular ways people try
this type of magic are doing butt exercises to make the butt smaller
(wrong)! Doing arm exercises to lose the fat in the back of the arm
(never)! Doing inner thigh movements to get rid of the soft spots on the
inside of the leg (impossible)!
You have a much better chance of building those areas bigger than you do
of making them smaller. If you want to lose fat, remember it burns
systematically off your body. This requires a change of lifestyle,
particularly in your eating habits and activity level.
Step
2
Before you even think of starting a fat loss program you must recognize
and identify exactly what you want from it first. Properly identifying and
recognizing what you want will make all the difference in the world!
This story explains it all. There was a man, let's call him "John", who
been trying to lose weight but it never worked. He was 5’6, 265 lbs.
and only 31yrs old. Let’s just say that the weight wasn’t all muscle
(to say the least). I asked him what type of workouts he had done.
He had tried everything. Fad diets, workout tapes, home programs,
treadmills, miracle diets, meat grinders, toothpicks under the
fingernails, nothing worked! One thing he never tried was "consistency"!
He hadn’t done any weight loss program for more than 4 wks. He didn’t know
why he lost motivation immediately shortly after he started each one.
Someone once asked him if he had
properly identified his major health & wellness goal.
He explained that he wanted to lose about 100 lbs. As quickly as he was explaining his goal, his key obstacle
was evident. "Have you ever heard the old adage about goal setting?"
He was asked. "The one about
looking at the top of the big mountain before climbing up?"
It can be kind of intimidating. John was encouraged to change his general
100lb. goal to something smaller such as 1 lb. of fat loss per week.
It’s not as overwhelming, allowing him to focus on a smaller 1 pound
rather than large intimidating 100 pound goal.
He agreed.
He decided to pursue that one pound per week goal. 3 months later
John had a changed attitude. He
also looked as if he had lost a significant amount of weight.
He explained that according to the scale he is 5 pounds
lighter than he was 3 months ago.
However,
according to his body fat percentage, his clothes size, and the favorable
reaction he gets from people when they see his change, he actually
benefited much more. He removed 12lbs. of body fat and He gained 7 lbs of
muscle.
If you’re asking yourself how he achieved more results in three months
than he did in three years, the answer is this: he completely identified
what he wanted in small believable parts. In order to be successful at
burning fat and feeling your best, you must recognize exactly what you want and break it into
small parts.
Once you do this you will have a much better chance of succeeding. Our
mind likes it when we make it easy for it to see the things that we want it to
accomplish. Our mind wants to go after easy goals. It’s easy! You
can make it a simple process to get your goals reached when they're small and
achievable.
Also, if John had that “visible” goal when he first started (three years
prior), he would not
have given up as quickly. You can reach any goal you set if you break it
down into small parts. After that, write it down and read it daily. Write
down exactly how much fat you want to lose, exactly what you want look
like and how you want to feel.
What's your number one goal?
Take some time right now and identify what you want and then break it into
small parts. If you skip this crucial step you can expect to resemble John
during his first three years. An unfocused goal setter. He knew where he
wanted to go. However his goal wasn’t completely identified so he
didn’t know how to get there.
Do it now, recognize it, break it down, then write it down and read it
often.
Step
3
Without
this action step, your expectations for results may get unfocused. It
reminds you to use your common sense when thinking of losing fat and
weight loss. It has
to do with the difference between muscle and fat. It keeps you correctly
focused. I make this point first because 9 out of 10 people that start
a weight loss goal start because of a desire to reduce size.
Some forget to use their common sense. They forget to take in
consideration the simplicity of how the body works. Blindly, most just
want to see that weight come off. First
of all, if your goal is to lose weight, you want to lose fat, not muscle
or weight necessarily. Think of a pound of fat which has a caloric
consistency of 3500 calories.
If you took one pound of fat and put it in front of you it would equal a
grapefruit in size. If you take a pound of muscle which has a caloric
consistency of 600 calories and put it in front of you it would equal an
orange in size. Looking at both you’ll find that they are both the same
weight but one pound of fat is bigger and takes up a lot more room.
If you lose 10 grapefruits off your body, and gain ten oranges, and they
both individually weigh one pound, you
would be the same weight but a lot smaller afterward. Because of this size difference you may see your clothes get
bigger on you, your inches go down, and people telling you that it looks
like you lost weight.
However, if you get on the scale you may stay the same weight and appear
to be a lot smaller. This
happens when you do a regular exercise program or increase activity because you always
initially build muscle. Usually 2-4 pounds for a woman, and 5-10 pounds
for a man. This can happen within the first few months.
When measuring your results by the scale, you may be heavier or the same
weight. This is because you will build muscle faster than you will lose
fat. But after your muscle building slows down, after the initial growth
period (1-3mo’s), you can count on seeing fat consistently peeling off
your body. You can lose 1-2 pounds of fat a week. Imagine losing a pound
of fat every week!
That’s 52 pounds in one year (imagine 52 grapefruits off your body).
So remember to use to use common sense when thinking of fat loss: don’t
just think of weight loss.
Step
4
Most
fat-loss failures could be avoided if people will just absorb this next
step. This helps you to remember that by doing resistance training (or
weight training) you can
prevent committing “exercise suicide“. "Why exercise suicide?" You ask.
Here’s why: If everyday you
willingly lost muscle off your body, don’t you agree after a while you
wouldn’t be around much longer?
It would be like you were intentionally trying to get rid of yourself, right?
Don’t you agree, that deliberately letting this happen could be
perceived as a ridiculous method of suicide?
As silly as this sounds, thousands of people are doing this
everyday. They don’t directly commit suicide, they do it on
the installment plan!
They even confirm it with remarks like “I’m going to lose weight first
then I’ll tone up”. Or, “I
don’t want to do resistance training now, I’m waiting until after I lose the
weight .”
My
bones quiver when someone says those phrases within listening range.
It’s committing exercise suicide on the installment plan. I’m going to
explain to you how this happens. I’m also going to show you how to
prevent this semi-catastrophe.
First let's look at the annoying habit of going on a diet or reducing your
calories significantly without resistance or weight training.
I call this the “I want to lose weight first then tone up” disease. The
reason this fallacy started in the first place is because if you think
about it, it appears to make sense.
You have to lose your fat first in order to then build up muscle. That
statement may sound sensible, but don’t be deceived, it’s not! This is
where the exercise suicide comes in. (If Dr. Kevorkian only knew).
Our bodies are programmed to prevent starvation. Imagine your body has 3
separate sources for food: muscle (protein), fat and carbohydrates. Fat
contains 9 calories per one gram and muscle and carbs contain 4 calories
per one gram.
Fat is more valuable to your body because it has more calorie burning
power in case of starvation. It has nine calories as opposed to four. This
means that in case of starvation one gram of fat would last longer for
food supply than one gram of muscle (protein) or carbohydrate.
Fat would have a longer calorie burning period since it has 9 calories per
gram and muscle and carbohydrates have only 4 calories per gram.
Imagine you needed money and someone asked you “ Do you want 4
dollars or 9 dollars?” You would undeniably pick the nine. The 9 dollars
would last you longer and provide
more usefulness.
Same with your body. It would rather have the 9 calories from fat rather
than only 4 calories from carbs or muscle (protein) because 9 calories
provides more use (more valuable). When you diet, your body burns more
calories and at the same time consumes less calories.
This gets your body nervous because it thinks it's getting ready to starve.
So what does it do? It says,
“Since I’m starting to starve with this diet, I better prepare and
hold on to my most valuable form of food, fat. Instead of using fat for
energy, like you want it to
do, it has to hold on to fat (retain it) because of starvation alert.
It then uses carbs and muscle
for energy instead. To sum this up, your body thinks it’s starving and
fat is being hung onto for dear life! You give your body no choice but to
use muscle for energy. Carbs may be used in the process too, but when
dieting, there are little available due to calorie reduction. So why
can’t the body use muscle (protein)?
Using muscle is obviously detrimental. Burning muscle (protein) is like burning
wet wood in a fireplace. It’s ineffective and unproductive. In any case,
using muscle (protein) for energy has this end result: you lose muscle and
become a smaller version of yourself with the same consistency. If this
was taken to the extreme it can be called suicide because you are
gradually killing yourself, i.e., physically and voluntarily deteriorating
your muscle (committing exercise suicide on the installment plan).
There is a way to prevent all this! Incorporate resistance training or
weight training activity into your
dieting plan. Resistance training builds and tones muscles. When you
resistance train and
tone muscle you send a message to your body that tells it that it is not
starving, it's growing! It tells your body that it's okay to go ahead and
burn fat for energy.
You’re preventing the starvation process because you’re adding and toning muscle
through resistance training. When you resistance train you build and tone
your muscles. This
signals your body that it's growing and healthy, not starving and dieting. By resistance training you speed up the metabolism.
This too helps burn fat and also lets your body know its not starving.
Starving bodies don’t get stronger and more toned! Your body knew this all
along, now you do. By building up muscle through resistance training you allow
your body to burn fat and lose fat faster. So the proper saying should be,
“I’m going to tone up first then lose”,
instead of “lose first then tone up”. One more thing.
As I just said, when you
weight train you speed your metabolism and you really help out the fat
burning process. Here’s
why. Muscle to your body is
like an engine to a car. The bigger your engine the faster it goes! If you
went out and added an extra cylinder to your car’s engine it would be
faster.
When you build muscle it speeds up your metabolism and is like adding an
extra cylinder to your body. As
an extra cylinder in your car’s engine would make it faster. An extra
cylinder in your body makes your metabolism go faster too.
Approximately 50 extra calories a day are burned when you weight train.
These 50 calories a day may not seem like much, but over 7 days that’s
350 calories. After 10 weeks
that equals 3500 calories. That happens to be the caloric consistency of
one pound of fat! So when you weight train you get a bonus fat loss.
Fat (the size of one grapefruit) will systematically burn off your body
every 10 weeks just for adding one pound of new muscle.
Dieting without resistance training isn’t the only
way you can be considered suicidal in exercise.
There’s another way too. I’ve been watching exercisers do this for
years. Not only do they slowly commit exercise suicide by doing this, they
also cause zero results from their exercise routine altogether. It’s
when an exerciser walks into the chiropractic office, the gym, the fitness center or their own exercise
facility and they start doing a cardio exercise before they weight train.
They do a full cardio session
then start pumping the machines or free weights. I’m not talking about a
warm up. A five to ten minute cardio warm up is okay. I’m talking about
a 20-60 minute cardio session. The cardio session could be walking,
running, jogging, biking, aerobics, treadmill, or even a walk around the
park. The point is they do this first and then they do a resistance training
routine.
This is wrong! Remember we were talking about your body having three
separate food sources, fat, muscle, and carbs? Well, it loves to use the
carbs first. When you do a full cardio session before your weight training
routine you use mostly all the carbohydrates your body has available. When
you weight train right after, your body searches for an energy source to
use while weight training but can’t find one. It wants to use carbs but
you just spent them on the cardio.
It can’t use fat because fat requires oxygen to be burned. (When you
weight train you contract your muscles. Veins and arteries that deliver
fat burning oxygen to your muscle get constricted. When this happens they
are unable to deliver oxygen for fat burning purposes.)
Your body is then forced to look for an alternate form of energy to
support this weight training. It looks for carbs but they are all gone. It
tries to use fat but the veins and arteries are being squeezed and
constricted. Your body has no choice but to use “itself” for energy
and feed off of your own muscle mass.
The result: you become a smaller version of yourself with the same
consistency, i.e., exercise suicide on the installment plan. Do resistance
training first!
When you do resistance training first, you put your body in a win-win
situation. Your body wins because it gets to do what it wants to do. It
uses carbohydrates for energy first. Your body also wins because it gets
to use carbs during resistance training (like it’s supposed to) rather than
using its own muscle mass.
Make sure you do cardio session after you get done with resistance training.
Most of your carbs will be burned, and as long as you don’t get out of
breath and deplete your oxygen supply, after a few minutes your body will
be using fat for energy.
The point is your body can only use muscle or carbohydrates during
resistance training. It can’t use fat directly. If you deplete your carbs before
you start resistance training with cardio, you leave it no choice but to use muscle. Here’s a quick hint for
you when doing cardio session after weight training.
Always go at a pace where you can carry on a conversation without having
to huff or puff to catch your breath.
This will guarantee enough oxygen supply for fat burning. By doing this action step you will be an alive, toned,
sculpted, and an enthusiastic exerciser!
Step
5
You
must remember to always have a steady income of fat in your diet in order
to lose fat off your body. Incorporating fat in your diet is like having
money in the bank.
If you have some money in the bank, and you have a steady income coming in
regularly, you don’t mind spending some of that money in the bank. BUT,
when you have money in the bank, but no steady income, what do you do with
that money in the bank? You hold onto it and use it sparingly.
This
is precisely how your body thinks. If your body sees that you don’t have
any fat intake, it gets nervous and thinks your starving. It will not
release body fat for energy. The message is to always consume 15% of your
diet from fat.
This is where a good supplement program can really help.
Also, don’t be afraid to eat something you really love at least once weekly.
Make sure you pick a day and time and stick to it. "Marty", is someone who loves this concept,
but don't be like him. He really started to
see results when he incorporated a cheat meal once a week however, there was a
little problem. He kept changing the “cheat day”.
Originally his day was Sunday. One Wednesday,
he was seen eating in a pizza
place at a local shopping center. When he was approached he said,“ Oh hi, I didn’t tell you, I changed my day to Wednesday now,
its not Sunday anymore.” When asked when he had decided to make the change
he said, “Just recently, when I walked by this pizza place!”.
A couple of days of cheating will never hurt anyone that bad but
too much inconsistency and flexibility definitely will. Include a good
percentage of fat in your diet and eat a desert or something you really
enjoy one or two times a week.
As I mentioned before, there are well balanced nutritional supplements
that can also give you this balance.
Step
6
Write down everything you eat for three days. Do this on three days that
you're not pigging out. Do it
on three average days of eating in your life. Write down every piece of
food or drink that goes into your mouth.
Before
you do the action steps that follow, you must write down everything you
eat for three days. Doing this will allow you to do a caloric maintenance
level check. This tells you how many calories your body requires on a
daily basis to operate and maintain your weight. Doing this will let you adjust your calories to whatever specific goals you have.
If you sporadically try this action step, your attempt at any specific fat
loss goal will certainly fail. You must, like everything else, be
consistent for it to work. Losing weight, gaining weight or maintaining
weight is simple when this formula is adhered to. Here’s what you do.
Get a little note pad and take it with you everywhere you go. Start
writing down everything you eat, every morsel of food or drink that enters
your mouth for three consecutive days. After three days get a little two
dollar calorie book from the supermarket and add up your calories. Just the calories. This gives you a great idea of how many
calories it takes your body to operate every day. To maintain your present weight.
Let
me repeat. Write down everything you eat or drink for three consecutive
days. After the three days add up the caloric content of everything. Now,
after you have done all of the above divide the total.
This is the magic number. This number indicates the calories it takes your
body to operate on a daily basis and to maintain your current weight. By
choosing from the 4 food groups or following a nutritional program from
your doctor, you’re ready to start developing your
eating plan. You can now effectively
lose weight, gain weight or maintain weight .
A quick warning. If you're like 95% of the people that have done this with, you
might be saying, “I don’t
have to wait for three days, I know what I eat already, it’s in my
mind!” Or, maybe your saying, “ My diet is so bad, I eat all junk”,
or “I hardly eat anything at all”. It doesn’t matter!
You must have the discipline to write everything down for three days or
you will not formulate a proper eating plan.
Step
7
In order to lose body fat, keep your energy levels high, and keep your
thinking capacity normal, you must follow this next action step. This will
help you remember that you must have the proper serving of each food group
included in your eating plan.
Or, follow a plan by your doctor that contains the proper nutritional
supplements that can provide the same.
It’s all quite easy to do. To start, follow the Recommended
Daily Allowances (from the US government). Don’t be
concerned, in this case, the government is right on the money with there
recommendations.
Forget
about any dieting or nutritional concoctions you’ve tried or heard about. Low
carbohydrates, high carbohydrates, high cal or low cal is all a confusing
waste of time. There is no quick fix, miracle diet, or any other magical
potion. Eating is simple when you think about it.
Don’t complicate it by thinking you’re different. Your goal in eating should be to get the proper servings from the RDA and
the four food groups. This is regardless of what your goals are. The RDA
for adults is 2 servings of meat or high protein,
2 servings of milk and dairy, 4 servings of fruits or vegetables,
and 4 servings of cereal and grains.
A serving of meat is about a four ounce piece of any type of meat . The
serving size for vegetables, fruit, cereal and grains is one cup. You can
get a list of the foods in each book free off the Internet or by
requesting it from the federal government directly. Eat a minimum of four
small meals each day consisting of these groups ,no questions asked!
They will keep your metabolism going, your energy level high, and your
functioning capacity primed. If you feel you have a very slow metabolism,
you can increase your meals to 5 or 6. These are not 7 course meals I’m
referring to. They are 1-3 regular meals and maybe 2-3 healthy snacks.
So when you go grocery shopping keep a list of the food groups. Let your
shopping revolve around them. Change your eating habits if they do not
match the RDA. You will be thankful when you're feeling great, looking great
and staying healthy.
Step
8
This
step is simply meant to inform you that 60% of your eating plan may
consist of carbohydrates (carbs). Never do a zero carb or even a low carb
eating plan.
Unless you enjoy feeling weak, looking scary, becoming moody, and
appearing stringy. If you like those things cut way back on your carbs and
warn those who see you on a regular basis. The people who do this type of
eating are usually the ones really determined to lose weight.
This does nothing but drop water weight. (You see a weight loss from
water loss-this is not good). Your body is 70% water. Every gram of
carbohydrate in your body attaches to 3 molecules of water. When you eat
low or zero carbs, the water leaves the body due to the lack of carbs
present.
When this happens, your body panics because it thinks it is starving. Then
you know what happens...it will not release any body fat. You then leave
it no choice but to burn muscle for your everyday energy.
You have then lost water and muscle, not fat. You’ll feel as productive
as a car driving down the highway with flat tires. When you eat high
carbohydrates (high meaning in proportion to your eating plan) you feel
energized, clear headed, and able to endure a workout properly.
Eat carbohydrates! Remember that rice, pasta, potatoes, bread, cereals,
fruits, veggies and the like are the preferred carbohydrate fuel for the
human body. They are the main energy source.
This is one of the reasons why the fruit, veggie, bread, and cereal
group requires 4 servings in each category .
Unlike the meat and protein group which requires two.
Step
9
This step is the logic behind losing fat. This reminds you that you must
initially subtract calories from your caloric maintenance level to lose
fat. You formulated your maintenance level when you did Step 6 and wrote
down all your food intake for three days. Subtract calories from the magic
number of calories determined from Step 6.
This will put your body in a caloric deficiency and ready to lose fat. How
many calories per day do you need to subtract from that number to lose fat
and create a caloric deficiency? A
realistic goal of fat loss is one pound per week. One pound of fat consists of 3500calories.
Divide the 7 days of the week by 3500 calories which equals 500 calories.
Subtract this amount of calories from your original caloric maintenance
level and you’ll lose one pound of fat a week (provided you are
following the other steps).
Let’s say the number of calories it takes to maintain your weight was
originally 2000 calories a day. You would then formulate an eating plan to
fit in 1500 calories a day. Again, first find out how many calories it
takes you to maintain your current weight by doing Step 6.
After that, subtract 500 calories from the overall caloric intake number
then arrange the content of your food to fit RDA standards and the 4 food
groups. You will now start to lose weight and fat. After you hit a
plateau, gradually and slightly continue to decrease your calories every
few weeks.
Once you get as low as 1200 calories a day its time to stop decreasing
your calories. Anything lower than 1200 calories is a nutritional risk for
you. This leads to step 10.
Step
10
If your calories get to 1200 and you still want to lose more fat, do this
next action step. It’s actually two action steps in one: Add activity
and increase your meal frequency. Let’s look at the adding activity
first.
Adding
activity will decrease your calories in addition to lowering them from
food intake. You can do this by walking, doing the stationary bike, maybe
a light jog or maybe adding some sports to your agenda. Whatever you do
remember every 30 minutes of light to moderate activity burns about 300
calories.
This
is a great way to lose weight if you don’t like to decrease calories and
you like to eat. The next part of this action step is to increase your
meal frequency. Eating many mini meals throughout the day will keep your
metabolism high and your body burning fat throughout the day. (Don’t
confuse mini meals with Happy Meals, these are mini meals.) The best way
to do this is to pre-plan your meals ahead of time.
The minimum you should eat
for fat loss is around 3-4 meals a day. If you really want to be a fat
burning machine then increase to 5-6 small meals a day. For instance you
may eat some oatmeal for breakfast, then chicken, rice and veggies for
lunch. A piece of fruit a couple of hrs. after that.
Another piece of fruit, a meal replacement shake, or some yogurt 2 hours
later. For dinner some beef,
potatoes and salad. Maybe a tuna, chicken, or plain salad a few hrs.
before bed. This is the best way to lose the fat pounds.
Especially if you have a slow metabolism and you enjoy eating like me. I
love food, so I eat many mini meals throughout the day. I stay satisfied
and am less likely to binge when I see my favorite junk food around.
Basically,
the gist of this is if you want to lose fat or weight you must burn more
calories than you consume daily.
Review
STEP
1: Realize that you can not spot reduce fat. It burns systematically.
STEP
2: Properly recognize and identify your goal, then break it down into
small parts.
STEP
3: Use common sense and expect fat loss not just weight loss.
STEP
4: Do resistance training regularly to avoid exercise suicide (losing muscle).
STEP
5: Incorporate fat into your diet and never remove fat totally from your
eating plan.
STEP
6: Write down 3 days of food intake to discover your caloric maintenance
level.
STEP
7: Follow the RDA to create the proper eating plan and food variety.
STEP
8: Never eliminate carbohydrates from your eating plan!
STEP
9: Calorie reduction is the initial physiological step to trigger fat
loss.
STEP
10: Do calorie burning activities and eat frequent meals to enhance fat
burning.
What
To Do Now?
As a Doctor of Chiropractic, let me tell you...the biggest mistake I see
most people make IS TO TRY TO LOSE
FAT WITHOUT CHANGING THEIR LIFESTYLE! Many people believe living a
healthy lifestyle is something they'll do later, when they get older, or
when they really need to. This couldn't be further from the truth.
Living a
healthy, natural lifestyle is the common denominator for any fitness or
weight loss program. Otherwise, it will be like putting band aid on a
wound that really needs surgery.
Many times people feel it costs too much money to live a health, natural
lifestyle. If you think about, people spend all kinds of time and money on things in
life that really don't help their health and appearance. Things such as
junk food, alcohol, cigarettes even drugs, all which tear down health rather than
build it up. Unfortunately, people spend more money and time participating
on these things rather than their health and wellness. Some people even
spend money on supplements, which is good, however without developing
healthy living habits, supplements can't do much!
One of the worst things you can do is try to formulate or implement your
own weight loss program without getting your lifestyle habits on the right
track too. Eating right, living right, wellness and losing weight all go
hand in hand. Do start living naturally and healthily many people need
some guidance to get started. They need the help of a professional.
That's exactly what we do here for our patients at %%address2%%. Even a
few visits may get you going in the right direction. What harm would it
do to get some correct instruction before you venture out on your quest to
lose fat? Imagine having someone
to call anytime to answer any questions you have? Think of how much time
and effort you can save! Having someone show you exactly what to do to
lose weight and live a healthy life is exactly what you need! Especially, now that you have the proper
fat loss system to follow!
That's exactly what I can do for you! Let me show you exactly what to do
so you not only lose fat in the
fastest time possible, but also start living a healthy,
natural life as fast as possible .
It doesn't
matter how many bad habits you may think you have or what your current
eating program is like. I can help.
I specialize in things such as weight loss, fat
loss, supplementation, more energy, toning up, relieving aches and pains,
proper eating, preventive maintenance, and so much more. Now that we're coming to the end of
this eBook, I'd like to offer you an exciting opportunity to put me to the
test! Take a second and complete the "FREE Consultation" form below. I'll give you a totally
free consultation to discuss your weight loss, health and wellness goals.
I'll analyze what you're currently doing (or what you're going to do),
answer all of your questions, give you honest feedback and my honest opinion on
how fast you should expect results. Then I'll
show you and explain to you what you should do right now to make a perfect
plan. I've
been a Chiropractor for some time now and have literally dealt with any
and every situation.
If you've haven't learned anything in this eBook, learn this: don't
procrastinate and put this off! Procrastination is the biggest killer of
weight loss goals and the biggest accelerator of health problems. As you may know, procrastination is "putting off
today, we think we'll eventually get to tomorrow" (or sometime in
the future).
Take the action now and complete the form below. Get
your FREE Consultation with me and I'll answer any questions you have and
even show and describe to you what I could possibly do if we were ever to
work together.
Thank you so much for reading this book! I look forward to hopefully
speaking with you soon!
Dr. Shepherd D.C.
PS. Remember, you get a totally FREE fat
loss & wellness consultation with me where I'll show you everything you need to do to
avoid these mistakes and reach your goals in the fastest time possible!
Complete the form below!
|
