Best Weight Loss Programs That Work

The 2 Week Diet

The 2-week diet promises to help you shed as much as 19 pounds of body fat in just 14 days (2 weeks). In addition to this, the diet also promises to help you tone up your muscles, decrease cellulite, and improve energy levels. Once you have started the 2 Week Diet, your body responds quickly, and the pounds will start to drop off. With the 2 Week Diet, you will lose weight, but you will do it in a way that is healthy, and that will last after the weight is gone. So many people know the frustrating cycle of losing a few pounds and gaining it right back. The 2-week diet is well written, easy to follow and very informative. You will like the calculations for calorie consumption to lose weight and also how to maintain your body to your satisfaction.This productGuarantee for weight loss. Read more here...

The 2 Week Diet Summary


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2 WEEK DIET Review

Highly Recommended

I usually find books written on this category hard to understand and full of jargon. But the writer was capable of presenting advanced techniques in an extremely easy to understand language.

This book served its purpose to the maximum level. I am glad that I purchased it. If you are interested in this field, this is a must have.

Read full review...

AC Other than eat less or eat more how would you tweak those recommendations for fat loss or for gaining size

Once you start thinking in terms of fundamentals, you find that one of my mass gaining diets won't look much different than a fat loss diet, the biggest difference will be caloric intake (protein intake often goes up slightly on a diet). So a dieter will be eating sub maintenance with adequate protein (say 1 g lb bodyweight), ensuring EFA intake (fish oils) and the rest of the diet depending on the situation. Someone looking for mass gains will still be getting their 1 g lb of protein, their fish oils, but they will be eating more total calories, from some combination of carbs and fat. And, yes, you read that right, you need more protein when you're dieting than when you're trying to gain mass. If I had to sum it up, within the context of my baseline diet, for dieting you reduce carbs, for gaining you increase them. Mainly because I tend to keep protein and fat intake fairly static (again, depending on the specifics).

AC What is the most counterintuitive tip you can give us for fat loss

LM Probably has to do with refeeds (periods of deliberate carbohdyrate overfeeding where you break your diet) the leaner you get, the MORE often you need to break your diet to keep it moving forwards. In both The Rapid Fat Loss handbook and A Guide to Flexible Dieting, if you compare the recommendations for free meals, refeeds, or the full diet breaks, they are performed more frequently for leaner individuals. This is because someone trying to from 10 to 8 bodyfat, their body is fighting back much harder than the person going from 30 to 25 . So while someone at 30 bodyfat may only be refeeding once every 10 days, someone at 8 may be refeeding every 4th day to keep metabolism from shutting down too much. During one of my own most succesful diets, I was refeeding for 5 hours every other day towards the end.

The Cardinal Rule of Losing Weight

Everyone knows how to lose weight and stay thin. All you have to do is burn more calories than you consume, right Well, it's not quite that simple, but there is a very scientific way of handling this challenge that virtually guarantees results for everyone who follows the same formula. And that formula is

AC Your Rapid Fat Loss manual sounds very interesting Can you give us a basic outline of what the program contains

LM Basically, the diet described in the Rapid Fat Loss handbook is a modified Protein sparing modified fast (PSMF). The PSMF has been around forever, it was classically used in cases of extreme obesity to generate rapid weight fat losses while sparing body protein (hence the name). Fat loss of 1 2-2 3rds of a pound per day are not out of the question in very fat individuals. So I took that approach and modified it further. I'd say my main change has to do with adjusting protein intake based on starting bodyfat percentage (lean people get more protein than fatter) and activity (which increases protein requirements). This has a secondary effect of actually changing the total daily deficit leaner people get a smaller deficit relative to their maintenance requirements. Along with that I added an essential fatty acid supplement. I also describe how to train on the diet (weight training being far more important than aerobics). Finally, I included free meals, refeeds and even a full diet...

Healthy Eating And Bodybuilding

The appearance of a bodybuilder is generally the fine figure of health, so it should be that a bodybuilders is the fine figure of health. For this reason, it is imperative that the bodybuilder adapts the healthy eating guidelines to suit his her nutrition. Some principles of healthy eating are not entirely in line with the ideal bodybuilding diet in order to achieve optimum results for example the average individual would not consume anywhere where near as much protein as a bodybuilder would. Some bodybuilders argue that a 'normal' diet is just not suitable for optimum muscle growth. I feel, eating a good diet is crucial in order to stay healthy, and staying healthy is, in turn crucial, for maximum training intensity and performance, as well as general well being and longevity. A healthy balanced diet is a concept shunned by many so-called 'bodybuilding nutrition experts'. It could be defined as 'enough of each nutrient being taken in as is being used up by the body's functions.'...

Losing weight the bottom line

Regardless of the nonsense you read in most diet books, losing weight is not fundamentally difficult. In my honest opinion, the last 30 years of research has told us all we really need to know about the topic. My grandmother knew how to lose weight before that but everybody knows that grandmothers know everything. The bottom (and rather simple) line is that you have to adjust your food intake (or activity levels) so that you're burning more calories than you take in. Over time, this causes you to lose weight (I'll be making a distinction between weight and fat loss in the next chapter). That's really it and I've joked that my job is to turn the idea Eat less, exercise, and repeat forever into a 300 page book. One of these days I'll write finish my magnum opus but for right now, this is what you get. Even the books that tell you that you don't have to count calories still ultimately trick you into eating less, by adjusting what you can eat (and sometimes when you can eat it)....

Good Eating Habits Are Built Upon A Foundation Of Motivation

Good eating habits are built upon a foundation of motivation. Let's get honest with ourselves for a moment. Is the difficulty in this particular situation in Eating to build muscle and lose body fat is a way of thinking just as much as it is a series of actions. Many bodybuilders get easily confused, frustrated, and eventually overwhelmed with the subject of proper nutrition. Rock-solid bodybuilding nutrition doesn't need to be complicated in order to be effective.

Forget about losing weight the long slow sensible way

It is my opinion that the long, slow, moderate approach to permanent weight loss will never work for most overweight people. This business of bumping along, losing a pound this week and a half-pound the next through simple restriction in caloric intake, might work for a few iron-willed Victorians, but it will never work for the vast majority of people, simply because they just don't have the willpower or the time Don't get me wrong I'm certainly not condoning or advocating rapid weight loss. On the contrary, the rate of weight reduction I'm recommending is not detrimental to good health, but it will show results faster than a pound a week, possibly far more. The problem is that most overweight people have been on so many diets that they've made disturbing alterations to their metabolic systems. As a result, many of them are discovering that losing weight the old-fashioned, sensible way with 1200-calorie-per-day, low-fat diets just doesn't work anymore. Their weight loss comes to a...

Where Do You Carry Your Weight

Where do you carry your weight Before you read any further, do a quick visual evaluation of your fat pattern. Put on a swimsuit, stand in front of a full-length mirror, and take a look at where your body stores fat. Be honest about what you see. Does your weight distribution follow the classic male or female pattern Or have you already crossed over into a high-risk reverse fat pattern Have someone take pictures of you from the front, back, and side. Put them up someplace where you can see them every day such as on your bathroom mirror or refrigerator door. These pictures will become your motivation to stick with this program, and you will use them to evaluate your amazing progress as you drop inches and lose body fat.

Aerobics For Fat Loss

Probably the most significant, if not the most startling, study completed comparing steady-state training to interval training for fat loss was done by Tremblay et al in 1994. This study was similar in design to the study I referenced earlier and even goes a step further. They took two groups, having one complete 20 weeks of endurance (steady-state) training and the other complete 15 weeks of interval-style training. When all was said and done, the endurance group burned 28,661 calories via exercise while the interval group burned 13,614. That's right The interval group burned less than half as many total calories. The researchers then adjusted for the difference in the energy cost of training and found that the interval groups lost 900 percent more subcutaneous fat than the endurance group-nine times the amount of fat.

A brief tangent Weight vs Fat loss

Although this trend is changing recently, most diet books tend to only talk about weight loss and I suspect that most dieters only think in terms of weight loss. In this chapter, I want to make a distinction between weight loss and fat loss before moving on to the meat of this particular booklet. If you have my Rapid Fat Loss Handbook, you'll recognize this as being the exact same text reused (why should I bother rewriting the same information) and you can skip to the next chapter. If you aren't aware of the distinction between bodyweight and bodyfat (and weight loss versus fat loss), please keep reading.

Focus On Your Diet And Training Programs First

Level athletes are more likely to have maxed-out their training and nutrition programs. Their diets are impeccable. Their training is intense. Their discipline is unwavering. Now look at the average beginner or intermediate They're still eating junk foods and skipping meals. They're not even working out consistently. And what do they do FIRST You guessed it they immediately run out searching for a shortcut in the form of a pill or powder.

Weight versus fat loss they are not the same thing

In cases of extreme obesity, a bodyfat percentage of 40-50 or higher is not unheard of. Meaning that nearly one-half of that person's total weight is fat. A 400 pound person with 50 bodyfat is carrying 200 lbs. of bodyfat. The other 200 pounds is muscle, organs, bones, etc. Again, 200 pounds of LBM along with 200 pounds of fat. I want to point out that even if you never achieve 'healthy' bodyfat levels, even a small fat loss (10 of your current weight) can vastly improve health. So if you currently weigh 250 and lose even 25 lbs. and keep it off long-term, you will be healthier even if you are still above 'optimal' bodyfat percentage levels.

Using The Diet Planner

The first thing you see when you open the Diet Planner is a page with a link to the FAQs. The FAQs provide detailed instructions on how to use the Planner to create and store meals. To read the Diet Planner FAQs To go to the Diet Planner To illustrate how the Diet Planner works, we'll continue with the example we used in Chapter 2 for a 200 lb. person, using the same values for calories and macronutrients we originally calculated with the Meal Planner 3636 kcal day, and 22 protein, 48 carbohydrate, and 30 fat. Enter a name (title) for the diet Choose whether to make the diet Public (visible to other members) or Private (visible only to the user) Enter a Macronutrient Split Goal. Macronutrient splits are the percentages of the total calories from protein, carbs, and fat (22 protein, 48 carbs, and 30 fat) The Diet Planner also provides a space for notes or other details about the diet. Clicking on Save Diet completes the process. Now it's ready to use for meal planning and tracking....

But I just want to lose weight

Many people think that, if they just want to lose weight, dieting, crash dieting, fasting, or some other reduction of food intake will do the trick. In fact, dieting without exercising can be counterproductive, especially for women, who have less muscle and bone in proportion to their body weight than men have. If you stop eating or take in extremely few calories each day to lose weight, the opposite soon happens. Your body thinks it is starving, reverts to its natural defense against famine, and holds on to what it has as if it's a matter of life or death. According to a University of Michigan study, when women diet without exercising, 15 to 30 percent of the weight they lose is water, Jean tiuue, muiclt, and even bone. Corroborating the Michigan finding it a Toftf University itudy, in which 10 overweight women were put on customized food plant. Five did strength training just twice a weckj the other five did not. The women who dieted but did ngt exercise lost an average of 13...

Why not just use standard dieting approaches

You may be wondering why you shouldn't just use one of the myriad standard dieting programs out there. I mean, pick up any bodybuilding magazine, and there are tons of plans that claim to let you achieve everything the UD2 does without all of the hassle. Why is the UD2 superior And don't get me started on the advice given by pro bodybuilders. It shouldn't even be taken into consideration unless you've got the array of steroids, thyroid medications, thermogenics and appetite suppressants that they use to get ready for a contest. A current pro is reported to have said the following about contest dieting There is no magic diet, buy as many drugs as you can afford and starve yourself for as long as you can stand it. For the majority, the genetically average (or disadvantaged), any number of problems can stop the diet in its tracks. A metabolically average dieter may lose 1 lb of muscle for every 3 lbs of fat lost trying to get to single digit bodyfat levels. Women have even more problems...

When is a crash diet appropriate

As mentioned in the introduction, there are a number of situations that might warrant a crash diet and I want to discuss those in this chapter. Then, after two quick chapters of basic nutrition physiology, I'll get into the brass tacks (what does that phrase mean anyway ) of doing the diet. I want to make the point again (since my critics tend to be a little slow on the uptake) that, in almost all of the situations I'm going to describe, my ideal is that individuals take the sane and slow approach to fat loss, set up a reasonable diet, lose weight fat over an extended period until they reach their goals. As per the introduction, when idealism and reality collide, it gets ugly and there are situations where crash dieting is necessary, preferred or simply required. I may have missed one or two but I think I cover all of them below.

AC What are your thoughts on nutrition for fat loss

CM Nutrition is by far the most important component of a fat loss program. Of course exercise is crucial as well, but it very possible to lose fat by changing your diet it's a much slower process to do the same solely thru exercise. Folks need to focus on real foods foods that are loaded with nutrients, fiber, and allow them to lose weight quickly and healthfully, not those with a laundry list of ingredients, loaded with crappy ingredients. Diet and training are like two wheels on a bike you ultimately want both working to accelerate the process and keep your hard earned muscle.

Fats in the Diet and Good Health

The population guidelines in the UK aims for an average total fat intake of 30 - 35 of total energy intake, and the saturates polyunsaturates monounsaturates ratio should be approximately 1 1 1. But, if you are trying to lose weight this percentage guideline is considered too high. If your weight is fine, as a percentage of total fat intake, cut right down on saturated fat sources, eat moderate amount of polyunsaturates, include monounsaturates whenever possible, and eat oily fish at least three or four However, if you are overweight, cut right down

What you should expect during the diet

If you use the fat loss variant, you should be losing a pound or more of fat per week, while There are only one or two required supplements, although there are some that can be genuinely helpful. Beyond that, the diet revolves around basic foods that you can get at any supermarket (I assume that bodybuilders and athletes have no problem with protein powder). While I'll mention drug options to further optimize the diet, they are by no means required.

Dietary Guidelines for Americans

The US Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS) prepared Dietary Guidelines for all Americans 2 years of age and older. (http fnic dga). The seven guidelines are 2. Balance the food you eat with physical activity - maintain or improve your weight. Dietary Guidelines for Americans For more specific guidance on food selection, the USDA and the DHHS developed the food guide pyramid in Figure 3-1.

AC Can you outline a very basic fat loss routine for our readers

CM My PhD work focused on the prevention and treatment of overweight and obesity. I like to tell people I spent 10 years in school learning that to lose weight you need to eat less and exercise more. There's no way to get around the fact that weight loss requires a shift in energy intake and expenditure, so you're expending more calories than consuming. Obviously where those nutrients are coming from is important, as is the type of exercise you do. You can lose weight and look like a skinny, fat person or you can lose weight and actually preserve some muscle mass to help burn additional calories. It's crucial to learn about optimizing your nutrient intake first if you're reducing your calories, you need to make sure the calories you're eating are providing a ton of nutrients a lot of bang for your buck so to speak. Focus on whole grains (or as I like to say think fiber, not carbs ), lean proteins, the omega 3's and other healthy fats, and of course fruits and veggies. It's important...

AC Do you work any differently with males and females Particularly in regards to fat loss

The only difference in my opinion would be their specific dietary needs, meaning preferences, allergies, etc and calorie needs. They both need a reduction in calories and need to focus on nutrient dense foods. They both need to train hard, hit the weights, and try to preserve as much muscle mass as possible. They both need some type of interval work to ramp up their fat loss. Females may have some more stubborn areas than males, but the training would essentially be the same, as would the diet.

The Food Guide Pyramid

You must have noticed the food guide pyramid on food labels. The USDA and the DHHS designed this pyramid to be a flexible dietary guide for Americans. Each compartment contains a different food group and the recommended number of servings that should be consumed daily. The primary energy-providing nutrient (Chapter 2) found in each food group is written in parenthesis. See Figure 3-1. Figure 3-1. Food Guide Pyramid Figure 3-1. Food Guide Pyramid Although this Food Guide Pyramid is found on most food labels, many people are unsure how to use its information. The most common questions are about serving sizes and how many servings should be eaten. Often people overestimate the size of a serving, thereby eating more kcals than they anticipated. Table 3-1 gives an estimate of the amount of food per serving for each food group and Table 3-2 lists the number of servings required from each food group to meet the various total daily kcals shown in the left column. Look up the number of...

AC Ok youve got 8 weeks to get Mr Smith ready to be a Hollywood action hero Hes about 30lbs overfat What do you do

CM Look at his overall diet to see his current dietary practices and habits. Figure out his caloric needs for fat loss and work with him to develop a program he can and will follow. He'd be hitting the weights several times a week, focusing on whole body movements (squats, deadlifts, chins, bench press, etc), add some interval work to his routine, along with some steady state aerobic activity and he'd clearly be monitoring his diet---30 lbs in 8 weeks is tough, so he can't waiver a bit in his efforts.

How much dietary protein is necessary to prevent nitrogen losses

Without going into the details of protein requirements, which are affected by activity and are discussed in the next chapter, we can determine the minimum amount of protein which is necessary to prevent body protein losses by looking at two factors the amount of glucose required by the brain, and the amount of glucose produced from the ingestion of a given amount of dietary protein. Since 58 of all dietary protein will appear in the bloodstream as glucose (3), we can determine how much dietary protein is required by looking at different protein intakes and how much glucose is produced (table 1).

Taking Control Your Blueprints for Losing

Everybody knows how to lose weight and stay thin. Do you recall seeing the same sentence earlier in the book The reason why I've reiterated it here is that, for years, Americans have been obsessed with only one side of the crucial dieting equation the number of calories they consume. In one diet program after another, proponents have tried and failed to prove that reducing the intake of calories is the one and only answer to weight loss. Surveys show that 140 million Americans (about half of the population) are on diets right now but that 60 percent of Americans are overweight Even worse, past studies reveal that a full 95 percent of those who are dieting will fail to achieve permanent weight loss. To date, more than a hundred different dieting strategies have been devised. Most of them have been disseminated in book form, and virtually all of them claim that reducing calories is the Holy Grail, whereas nothing could be further from the truth. much as 60 to 75 percent of the total...

The only way to get really lean is to starve yourself

Ironically, the more you slash your calories, the more your metabolism slows down. In fact, very low calorie diets can actually make you fatter It's physiologically impossible to achieve permanent fat loss by starving yourself. Dieting is not effective in controlling weight. You can get a temporary weight loss with a diet, but each scheme ultimately gives way to weight gain, and subsequent losses become increasingly difficult. Worst of all, you get progressively fatter on less food. Dieting actually makes you fatter

Dieting For Muscle Gain

Out of all the sections in this manual, this one is probably the most important for gaining weight. Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle Not likely. The majority of your weight would be fat. Why Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

Dietary Fiber The Non Nutrient in Carbohydrate Foods

Dietary fiber is a group of complex carbohydrates that are not a source of energy for human beings. Because human digestive enzymes cannot break the bonds that hold fiber's sugar units together, fiber adds no calories to your diet and cannot be converted to glucose. Ruminants (animals, such as cows, that chew the cud) have a combination of digestive enzymes and digestive microbes that enable them to extract the nutrients from insoluble dietary fiber (cellulose and some hemicelluloses). But not even these creatures can pull nutrients out of lignin, an insoluble fiber in plant stems and leaves and the predominant fiber in wood. As a result, the U.S. Department of Agriculture specifically prohibits the use of wood or sawdust in animal feed. But just because you can't digest dietary fiber doesn't mean it isn't a valuable part of your diet. The opposite is true. Dietary fiber is valuable because you can't digest it

Getting Fit Vs Losing Weight

Getting fit means losing weight, doesn't it As you follow the programs described later in this book or come up with your own, you may find that you are not actually losing weight. If this is the case, don't panic you're probably healthier than you think. Studies have shown that people who are a little overweight but in good physical shape are healthier than people who are not overweight but not in shape. This means that the person in the next cubicle at the office who skips lunch two days a week and just nibbles at his her food the rest of the time may fit into smaller clothes sizes than you, but is not necessarily healthier especially if you are exercising and he or she is not. Just because you may not achieve your ideal weight right away or ever, perhaps does not mean that your exercise program is not providing you with tangible benefits like lower cholesterol levels, lower blood pressure, and increased cardiovascular efficiency. Keep in mind, too, that...

The two kinds of dietary fiber

Nutritionists classify dietary fiber as either insoluble fiber or soluble fiber, depending on whether it dissolves in water. (Both kinds of fiber resist human digestive enzymes.) i Insoluble fiber This type of fiber includes cellulose, some hemicellu-loses, and lignin found in whole grains and other plants. This kind of dietary fiber is a natural laxative. It absorbs water, helps you feel full after eating, and stimulates your intestinal walls to contract and relax. These natural contractions, called peristalsis, move solid materials through your digestive tract. Ordinary soluble dietary fiber can't be digested, so your body doesn't absorb it. But in 2002, researchers at Detroit's Barbara Ann Karamonos Cancer Institute fed laboratory mice a form of soluble dietary fiber called modified citrus pectin. The fiber, which is made from citrus fruit peel, can be digested. When fed to laboratory rats, it appeared to reduce the size of tumors caused by implanted human breast and colon cancer...

Section 1 Fat loss versus Weight loss

The primary distinction that dieters should consider is between weight loss and fat loss. Weight loss is easy Don't drink any water for three days and you will lose three to five pounds by the scale. This obviously isn't 'real' weight loss since it returns when you drink water again. Whether they know it or not, most dieters want fat loss to occur. Fat loss is a more specific type of weight loss. While this seems a trivial distinction, it is not. Without knowing where the lost weight is coming from (fat, muscle, or water), an individual cannot know whether their diet and exercise program is working optimally. Ideally, lean body mass (which includes muscle mass) will increase or stay the same while fat is reduced. In practice this rarely occurs. Any calorie restricted diet will cause the loss of some muscle through The ultimate goal in dieting is to see a drop in bodyfat percentage primarily through a decrease in fat mass. Increases in lean body mass will also cause bodyfat percentage...

AC What are your thoughts on nutrition for the typical client For lean muscle gain For fat loss

CJ I hate to make generalizations on topics because there are so many individual factors to consider but if I have to give a few generalizations, then I feel the average client makes the same basic mistakes which are poor portion control, poor meal timing, and inadequate protein intake. Let me explain these briefly. Poor Portion Control means that most people eat the wrong portion sizes of the wrong foods. It's usually too much fat and carbs followed by too little protein. Poor Meal Timing means most people eat the wrong classes and portions of food at the wrong times. The average American eats a carb heavy dinner at the end of the day. That's really not the best thing and many clients don't fully understand the benefits of appropriate carb sources pre and post workouts either. Inadequate Protein Intake is as it sounds. Protein should be consumed based on lean body mass, goals and how many meals per day you are consuming. Let's say you weigh 200 pounds and are looking to put on some...

An Overview of the Diet

Most diet books spend chapters selling you on a diet which generally only takes about a page or so (three pages if it's particularly complicated) to actually describe. That's followed with food lists and meal plans and it's not unfair to say that your average 300 page diet book will consist of 8 chapters selling you on it, a few pages describing the diet, and 150 pages of food lists and recipes. I prefer to take a different approach, I spend chapters boring you to death with underlying physiology before actually describing the diet which often takes about a page or so. That's what I've done in this book anyhow although please realize how much wasted verbiage I've spared you by avoiding unnecessary details. While I don't do meal plans, I will provide some food lists although, frankly, this is a damn simple diet. My friend Allie came up with some recipes for the folks on my forum and those are included at the end of the booklet. In any case, in the last chapter I gave you a very...

Not matched to the dieter

Of course, this makes it very difficult to write a diet book since people tend to like having simple answers handed to them on a platter. It's a big part of why I haven't written the diet book I want to write yet, trying to factor in all the considerations I make in setting up a diet for someone and putting it into a coherent book form has been too much of a hassle to this point. The next to last chapter of both The Rapid Fat Loss Handbook and this book is my rough attempt to put some of my thoughts on the topic down, one of these days I'll get off my lazy butt and put them all down in one monster diet book. Anyhow, for some reason, both diet book authors and RD's are too arrogant (or too stupid) to realize that the same principle applies to diets there can't be any single approach that works for all people or all situations equally well. Of course, it takes less thought on the part of the person giving the diet advice (and makes writing diet books much easier). This type of approach...

So thats it then thats the diet

So it took me all of these pages to basically tell you to eat nothing but a moderate amount of lean proteins with a few veggies, providing as few calories to your body as possible, so that you can lose weight and fat rapidly Toss in a multivitamin mineral and a lot of water and you're done, right If that was the case, I could have written a pamphlet and been done with it but I have to justify the cost of this booklet somehow. As is always the case with my books, there's more to do it. What I'm going to propose in this booklet is actually a modified PSMF (no, I won't call it a mPSMF or something dumb like that). The goal, of course, is the same, to provide the body with all of the essential nutrients it needs while minimizing caloric intake as much as possible. This is to generate the greatest most rapid weight fat loss possible while sparing as much loss of LBM as possible. I'm simply addressing a few other issues that I feel are important for optimal results.

Metabolic Superchargers That Work Dietary Supplements and Metabolic Enhancers

No book about maximizing your metabolism would be complete without a few words on dietary supplements, since their use and accompanying controversy seem to be everywhere. Hundreds of these products go straight to the heart of the dieting and weight-loss business, promising faster weight loss, higher metabolism, and a variety of other benefits ranging from enhanced sexual performance to fewer wrinkles.

Introduction to Flexible Dieting

Now that you have a better idea why, in my opinion anyhow, most diets tend to fail, I'd like to finally introduce you to the flexible dieting concepts of this booklet. You may already have a reasonable idea from reading the previous chapters but just in case (and to pad out the length of this booklet), I want to go into a few more details in this chapter. Then, after another tangent chapter where I have you get a rough estimate of your current bodyfat percentage, I'll introduce you to the three different types of flexible dieting concepts and explain how to integrate them.

What is flexible dieting

As the name suggests, and the last chapters sort of implied, the basic idea of flexible dieting is that you aren't expecting absolute perfection and strictness in your dieting behavior. Rather, small (or even larger) lapses from your diet simply aren't any big deal in the big scheme of things. Once again, let's put dieting into perspective here. Let's say that you have enough fat to lose that you may be dieting for one half to one year straight. Let's say that you've been absolutely great on your diet for the last 4-5 days or even the last few weeks. Now you come up against one of those situations that I mentioned in the foreword. Or let's look at a slightly different perspective. Say you've been on your diet just perfectly for the last 4-5 days (or longer). Now you get a craving for something sweet. Those cookies are calling but you're afraid that the one cookie is going to blow your entire diet. You resist and resist and resist until finally you give in and, because of the huge...

AC What are your thoughts on nutrition For mass gain For fat loss

CB Fat loss nutrition is not the same as generic, health nutrition recommendations that you will get from a registered dietician. When the dietician tells you to eat more brown bread and substitute special K for fruit loops, you will not make any progress in your advanced fat loss efforts. It's only when you choose to eat even HEALTHIER that you will experience advanced fat loss. To eat for advanced fat loss, you should focus on lean protein sources (preferably whole-food sources), all the green vegetables you can eat, raw nuts (not roasted in oil and salted), 3 servings of high-fiber fruit per day (increased if your personal metabolism can handle this and requires this), green tea instead of coffee, 6g of fish oils per day, and 3 servings of dairy products. That would be the starting point for an advanced fat loss food pyramid. Preferably all food would be organic. I find it very satisfying when it finally clicks for a client and they realize how easy it is to eat for fat loss, and...

The diet didnt fail but science did the importance of control

Before I continue, I want to tell you about one of the coolest studies I've seen in a while. I say cool mainly because of the fact that the scientists failed so miserably in their goal, while making an absolutely wonderful discovery. For anybody who wants to look it up, the full reference is Wing RR and RW Jeffrey. Prescribed 'Breaks' as a means to disrupt weight control efforts. Obes Res (2003) 11 287-291. The study was set up to find out why people go off the dieting bandwagon. That is, the researchers wanted to determine what behavioral things happen when people go off of their diet for some period, and why they have trouble going back on. So the subjects were first put on a typical diet meant to cause weight loss. Then the subjects were told to go off the diet for either 2 weeks or 6 weeks so that the researchers could see what happened when people fell off their diet but hard and started regaining weight. Here's what happened not only did the subjects not regain very much weight,...

Flexible dieting planned or unplanned

I think some people are able to be flexible dieters without hugely specific plans but I'm not sure this is the case universally. This is especially true for rigid dieters who are trying to adopt flexible dieting attitudes. My concern is that people will use the flexible dieting concepts I've presented so far in this booklet as an excuse to break their diet a little too frequently and I don't think that will work either. Losing weight still requires that you diet, I'm simply trying to make you understand that expecting yourself to adhere to your diet 100 without exception is generally a recipe for disaster. That is, it's a little too easy to say, on a daily basis I really need this cookie (or three) and I'm being a flexible dieter, and Lyle the diet guru said it was ok. But that's not going to cut it either. Instead, in a couple of chapters, I'm going to present a scheme where you sort of plan to break your diet (for varying amounts of time depending on the circumstance) based on your...

Dieting For Fat Loss

Calculating your total nutrient breakdown is a little more complex. As I said earlier, your diet will consist of 40 protein, 30 carbohydrates and 30 fat calories during this phase. First, we will calculate your total amount of protein in calories. Simply multiply 1,800 (total caloric intake) by .40 (40 ). This gives us 720 total daily calories of protein. Next, we need to determine how many grams this 720 calories contains. Since protein has 4 calories per gram, we just divide 720 by 4. This gives us 180. Now we know we will need to eat about 180 grams of protein each day. To find out how much we eat at each meal, just divide that number by 6 (number of meals). This gives us 30 grams. So, to get 40 of my total calories from protein, I have to eat about 30g at each meal. Here it is again

Exercise and weightfat loss

You've probably heard, read or seen that you must exercise to lose weight fat, or that exercising will drastically improve the amount or rate of weight or fat loss. It's important, once again, to make a distinction between weight and fat loss, as you'll see in a second. People obviously can and do lose weight all the time without exercise (keeping the weight off is a separate issue I'll come back to) so exercise certainly isn't required. So you might be wondering if exercise has much of an effect on the rate of weight loss. For the most part, exercise has, at best, a small effect. Some studies find that it increases the total weight loss slightly, most find no effect. As I'll Why Why doesn't exercise improve the total rate of weight loss. The reason is one of simple mathematics and reality. Under most dieting conditions, unless a tremendous amount of exercise is or can be done (and this usually isn't the case for overweight individuals) such that a very large amount of additional...

Determining Your Daily Calorie Intake For Maximum Muscle In Minimum Time

When determining your calorie intake you need to be aware of some of the pitfalls most people fall into. Now the formula I 've developed for you works very well. In fact you will notice within the first 7 days if you are following the diet right. I'm going to share with you my nutrition formula I used during my program. When I used this formula for calorie intake I had gained 7 lbs. of muscle in only 7 days Your next step is to find out your calorie intake taking into account your daily activities. Once you categorize yourself take the total calories from the previous step and multiply it times the activity factor. This is the daily maintenance calorie intake for this person to stay the same weight. Now as you know, you need a positive calorie intake to gain muscle. But you don't want to put on fat while you are doing it. So adding 500 calories will put you in the optimal range of gaining muscle without all the fat.

A case study on flexible dieting my mom

Ok, I want to make it clear that I dislike diet books that throw testimonials at readers, for the simple fact that it's far too easy to pick and choose from super successful folks and to ignore failures (who typically quit using the diet anyhow). Basically, I consider the use of those kinds of testimonials to be a little disingenuous in the first place. So in presenting my mom's experience with the concepts I'm talking about in this book, I want to make it clear that they are meant to be as an example only. I offer it not as proof of the concepts I'm describing but a real-world example of how someone applied them. My mom, as is the case with most dieters, has ridden the standard diet rollercoaster for quite some time. While certainly not fat, she has carried perhaps 30 pounds of extra weight with most of that coming after menopause. Diets, for her, were generally an all or nothing affair moving from one extreme of another. Several years back, and I'm not sure how much my badgering of...

Quality Weight Gain Formulas

Quality weight gain powders will always have their place in the bodybuilding market. I do not mean the ridiculously mega high calorie crash weight gain formulas full of simple carbohydrate and fats mentioned in Chapter 10 but the moderately high calorie, high protein formulas such as N-Large2 (ProLab Nutrition) and Pro-Mass (Chemical Nutrition Products). Typically these are 5 - 600 calories per serving and approximately 50g protein, and can be mixed with water or skimmed milk. Weight gain formulas are definitely not necessary for every bodybuilder, especially not for the hefty built endomorphic type physique. Nor would I recommend them for someone who is trying to keep their body fat down. However, quality weight gain powders are an invaluable aid for the skinny newcomer who struggles to eat enough food in order to put on quality weight. They are also useful off-season for more-advanced bodybuilders with a fast metabolisms and busy lifestyles to add a few more quality calories, which...

Counting Calories to Gain Weight

Watching your calories seems to be the number one ingredient in almost all diets to lose weight, and is also significant if you are trying to gain weight. What exactly is a calorie A calorie is the measuring unit for heat and energy in the body. You need calories to create energy for any physical activity, even just sitting there. The more calories you consume the more energy you are storing for physical activities. If you use up all the calories through physical activity then you will start to slim down. If you take in more calories and release less energy, those calories build up and you gain weight. It's that easy. How many calories is enough Every diet book is usually supplied with a chart, which shows you exactly how many calories you should consume a day. However, you are different, you are a bodybuilder. Your calorie intake cannot be determined by a chart, because, a body builder has totally different requirements. Subtract 3000 from 3750, you come out with an additional 750...

Supplements For Accelerated Fat Loss

Remember, they are not absolutely necessary. You can achieve similar results with just diet manipulation, but it will take much longer, with more focus on your diet. These are not quick fixes, but rather enhancements to your diet and training. They multiply your body's natural fat burning ability.

Breaking fat loss plateaus

A reality of all fat loss diets is the dreaded plateau. Although the exact reasons are unknown, the body eventually adapts to the diet and fat loss slows or stops completely. The typical approach to breaking plateaus is to either decrease calories further or increase activity. Since calories can only be taken so low and only so much exercise can be performed each week, other strategies to break fat loss plateaus are necessary. Due to the differential nature of the SKD TKD and the CKD, they are discussed separately.

Take a week off the diet

Although this goes against everything most dieters have been conditioned to believe, sometimes the best strategy to break a fat loss plateau is to take a week off of the diet and eat at maintenance calories. Some individuals choose to remain ketogenic, simply increasing their caloric intake, while others prefer to return to a carbohydrate based diet. The body ultimately adapts to anything including diet and calorie levels. Taking a week off of the diet can help raise metabolic rate as well as rebuild any muscle which may have been lost. However, fat gain during a one week break is generally minimal as long as individuals do not overdo caloric intake. Keep in mind that adding carbohydrates back into the diet can cause a rapid but transient weight regain for individuals on an SKD or TKD.

What Is Your Goal Weight

Ted Asher set himself a goal weight of 170 pounds when he began Atkins. At five feet eight inches tall, this 34-yearold had reached a modestly prodigious 227 pounds. Could it be his bachelor's breakfast of two Pop-Tarts washed down with a can of soda And perhaps that nutritional approach was causing his occasional bouts of gastrointestinal distress One weekend Ted read an earlier edition of this book and started doing Atkins. If you don't recall ever being a weight you were happy with, the Body Mass Index (BMI) chart on the opposite page should give you a ballpark figure to aim for. Be aware that the BMI is just a guideline If you are very muscular, for example, your BMI will often come out too high. You'll see that the BMI chart gives you numbers at the top. By checking your height and weight below and running your finger up the column to where the BMI figures are, you will find your BMI number. Based on these figures, the federal government has announced guidelines that create a new...

Losing fat can be accomplished quickly and easily

With that distinction made, let me state unequivocally that permanent fat loss is never easy. There is always effort and discipline involved, as there is with any worthwhile achievement. Endlessly searching for an easier way, a magic bullet, miracle cure, a holy grail, is a misguided quest. Losing fat is simple, but for most people it is NOT easy. There's a big difference between simple and easy

Cutting Carbs Fat Loss

As body fat levels begin to decline, the hormonal milieu changes. Insulin levels change. In response to eating carbohydrates, the lean body outputs less insulin while the heavy body outputs more insulin. More insulin is related to greater body fat. As a person leans down, he gains some momentum in that his hormonal response to eating carbs changes, facilitating fat loss. Likewise, as body fat levels drop, the individual will no longer have to curtail carbs before going to bed as lean folks do not experience a compromised GH output with sleep.

AC Tom you are known in the industry as a Fat Loss superstar What are your thoughts on nutrition for fat loss

Nutrition is the most important factor of all for fat loss. The ideal approach combines nutrition, strength training and cardio, but even one major mistake in your diet can completely prevent you from cutting body fat and fixing a poor diet alone can create some rapid and dramatic changes in the physique.

The rest of the diet vegetables EFAs water and supplements

Compared to dealing with protein intake, the rest of the diet is fairly simple. With the exception of peas, carrots and corn, and beets (the starchy vegetables which contain a lot of carbohydrate) which are off limits except in tiny amounts, you can (and should) eat basically an unlimited amount of vegetables. This will give you something crunchy to chew on, keep you full, and keep you regular. Veggies can also provide snacks in between meals to help keep hunger at bay. Since you probably need extra sodium anyhow (see below), a cucumber or bag of celery and a salt shaker can help with munchies for snacking. Vegetables also provides myriad nutrients that are valuable to health. A potential problem is what to put on top of those veggies since most salad dressings and topping contain either sugar or fat. Lemon juice with spices is always an easy option and some of the vinegar based dressings (vinaigrettes) are essentially calorie free. I've listed some 'free foods' at the end of the As...

AC What are the three best tips for fat loss

My 1 tip for fat loss is to cycle your calories and your carbs. Some people call it the zig-zag method, or you could describe this as nutritional periodization. It's not only powerful, it's physiologically and hormonally correct. Your body has a weight regulating mechanism that could be compared to the thermostat in your home. When your body detects a chronic deviation in the normal levels of food intake (calories too low), and or there is a deviation in the normal levels of body composition (body fat gets too low), your body makes adjustments to bring you back up to normal just as the thermostat automatically adjusts temperature to bring it back up to a comfortable, pre-programmed level. Carb and calorie cycling is how you bypass your body's normal adaptive starvation response. The 2 tip is to understand your level of tolerance to carbs and eat accordingly. Why is it that some people lose weight and feel great on a high carb, low fat diet while others are most successful on an...

Growth Hormone A Spark Plug For Fat Loss

Another reason to avoid late night carbohydrates or to lower carbohydrate intake in the evening hours is to harness the body's output of growth hormone. Growth hormone (GH) is released upon falling asleep usually within 30-90 minutes. Growth hormone is a powerful stimulus for the individual wishing to shed fat and hold onto lean muscle mass as GH initiates a moderate shifting in fuel sources so the body burns a greater percentage of fatty acids - the backbone to body fat. When the shift occurs, the body burns a smaller percentage of glycogen or amino acids. It's the ideal solution for the individual lifting weights to lose fat and add lean body mass. Kicking up GH amplifies the changes that occur with hard weight training. Namely the burning of fat while preserving lean muscle mass. Even the non training individual can benefit by reducing carbs at night. The dieter's goal is to lose fat and to hold onto as much metabolic friendly muscle as possible. Yet we learned dieting can cause a...

Section 3 Tools For measuring your diet

There are only two items which are truly necessary for measuring the diet. The first and arguably the most important is some sort of calorie nutrient counter book. Many individuals are confused as to which foods have carbs in them and which foods do not. And while most foods are labeled with the proportions of carbohydrate, protein and fat many foods are not, especially meats and cheeses. In this case a food count book can be invaluable to ensure that carbohydrate intake stays low during a ketogenic diet. Although there are carbohydrate counter books available which only provide information on carbohydrate content, it is recommended that dieters obtain a book providing protein and fat gram information as well. As a final option, there are computer programs that generally contain food databases which can be used to develop diet plans. As well, many individuals have used spreadsheet programs to track their intake of calories, protein, carbohydrate and fat.

As Your Weight Loss Slows

As you keep raising your level of carbohydrate intake (and even if you don't), you'll notice a slowdown in the rate at which you lose weight. How soon you notice those changes is another major tipoff as to how great your metabolic resistance to weight loss is. During Induction (20 grams of carbohydrate), you may have been losing 5 pounds a week. In the first week to ten days some of that loss was water weight, since the program has a strong diuretic effect. If you continued doing Induction for a few more weeks, your weekly weight loss probably slowed down, as you were losing primarily fat, perhaps up to 3 pounds a week. On the other hand, if you chose to leave Induction with 30 or more pounds still to lose, you may not be happy with a major slowdown. In this case, I would urge adding carbohydrate very slowly, staying for two or more weeks at each 5gram incremental level. In either case, whether you are adding 5 grams each week or every other week or even less often, you'll increase...

Can You Build Muscle And Lose Body Fat At The Same Time

One question I am continually asked is, Is it possible to lose body fat and gain muscle at the same time My answer is an emphatic YES First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve and even build muscle mass. And, as I've discussed several times already, back up heavy training by eating high-quality protein on a consistent basis. To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Losing Fat Without Trying On A Baseline Diet

Increased Metabolic Rate faster fat loss Small fat loss (with no cut in calories) is due to Recall from a previous chapter, I said that I do not recommend drastically altering training for contest preparations. Whatever gave you that muscle in the first place will be the same thing to enable you to hold it while dieting. Instead, allow your fat loss to come from dieting and cardio work. First a couple of notes on dieting. Dieting alone is not selective at fuel burning. For those who diet (without exercise) half the fat loss comes from fat and the other half comes from a loss of muscle. Therefore, the dieter who loses 20 pounds has failed to alter his body fat level. Instead he loses 10 pounds of fat and 10 pounds of muscle mass. The person who adds cardio work has similar problems. Cardio work accelerates fat loss but does nothing to cause a retention of muscle mass. The dieter who performs cardio work

How long to stay on the diet

This ties in with the information on metabolic slowdown that I presented in the last chapter. As I made reference to, how hard and how fast metabolism tends to crash on a diet depends on a lot of factors including gender and genetics (neither of which we can control). But one of the main ones is initial bodyfatness fatter individuals can usually diet longer without needing a break from the diet (both a psychological and physiological break) than leaner individuals. So once again your diet category will determine how long you can and or should stay on the crash diet the lower the category, the less time you should be on the diet before taking a break of some sort.

Mega High Calorie Weight Gainers

(there was even one of 10,000 kcals ). The theory was that calorie intake was the limiting factor for muscle growth, which we know not to be true, but I have to admit, in my naivety, I was caught out and regularly used them Calorie content was so high because the products were made up of fat and simple sugars and a serving size was huge. They contained vitamins and minerals and reasonably high protein, but of inferior quality. Drinks were to be made up with full cream milk, as much as one or two pints, to achieve the calorie total claimed on the packet. Extra full cream milk increased the total and saturated fat content further, and also raised lactose content of a product which was already high in lactose - hard work for even the most hardy of digestive systems. These products were also often unpalatably sweet and, due to the bulk, left you feeling bloated and unable to eat food for hours afterwards - undesirable for a bodybuilder. Many bodybuilders are still confused about these...

What Are Dietary Guidelines for Americans

The Dietary Guidelines for Americans is a collection of sensible suggestions first published by the Departments of Agriculture and Health and Human Services (USDA HHS) in 1980, with five revised editions since then (1985, 1990, 1995, 2000, 2005). My personal favorite among the many editions of the Dietary Guidelines is the 2000 edition. Its greatest virtue is that it seemed to have been written by real people who actually liked food. You could see this right up front in the very first paragraph, which began Eating is one of life's greatest pleasures. Hallelujah Contrast that with the first sentence of the Dietary Guidelines for Americans 2005 The Dietary Guidelines for Americans Dietary Guidelines , first published in 1980, provides science-based advice to promote health and reduce risk for chronic disease through diet and physical activity. Alas, what you see is what you get A frankly cranky, bare bones, chilly presentation of the facts. Where the section and chapter section titles...

Controlling Your Weight

During the past two decades, as the number of overweight Americans has bounced upward like a rubber ball, the incidence of obesity-related conditions such as Type 2 diabetes, high blood pressure, and heart disease also has risen. The challenge (as always) is to set, reach, and hold a healthful weight. Three chapters in the new Dietary Guidelines ( Adequate Nutrients within Calorie Needs, Weight Management, and Physical Activities ) lay out some clear, um, guidelines.

Ending the Diet Introduction

I imagine most dieters are familiar with the statistics showing that something like 90-95 of dieters regain all of the weight that they lost on a diet. Now, there are many reasons that people regain lost weight and fat and it's a topic I cover in greater detail in my book A Guide to Flexible Dieting. In addition to all of the other myriad reasons people regain all of the lost weight, a big factor is that people seem to think that a diet is short-term only, that once they've lost the weight they can just go back to their old eating habits and somehow not get fat again. While it would be nice if it worked out this way, it isn't. If you go back to the way that you used to eat (what made you fat in the first place), you'll just get fat again. Which means that, to maintain the weight fat you've lost, you have to maintain at least some portion of your diet and activity habits. That's the topic I want to address in the next several chapters, how to move from dieting into a maintenance phase...

Option One Go back to your old eating habits and get fat again

While I certainly don't recommend this option, I realize that it's what some people who used this diet (or any diet for that matter) are going to do. This is especially true of those individuals who used the diet as as purely short-term thing, to drop weight fast for a special event (wedding, high-school reunion). If you really don't care about getting fat again and want to throw away all of the effort you put into dieting, I can't really stop you. So go back to your old eating habits, get fat and be happy (or at least tell yourself that you are). That's all I have to say about this.

Dealing With Weight Gain

But even with flexibility and great food, you can come upon a patch of trouble. What if you're happily eating away and feeling great, and then suddenly you notice those awful pounds and inches are staging a revival Since you are in Lifetime Maintenance, I know that you've reached your goal weight. Therefore, you're probably no longer in lipolysis, which, by definition, involves an element of fat loss. Newly slim people are no longer trying to shed pounds, and so they don't burn fat for fuel most of the time because they're above their CCLL. At your goal weight, you are, in fact, pretty finely balanced in your carbohydrate intake. Nothing is exact, of course. Life has a way of changing and your weight will, in fact, constantly shift up and down by small increments. The most convenient way to maintain your best weight now is to not ever let that up get too far out of hand. If it does, you may find yourself sliding down an uphill path, to coin a phrase. I recommend that you know your...

Protect Your Weight Losses

You have invested a lot of effort and psychic energy in the lessons you learned on your weight loss journey. Since you and I both know you have a tendency to put on the pounds, I want you to keep a sharp eye for any resumption of weight gain. Maybe Thanksgiving is coming up, or Christmas, or your birthday, or your spouse's birthday, or your vacation. By the time you celebrate any one of those with a bout of unrestrained indulgence, you may find that instead of being 5 pounds overweight you're 15 pounds overweight. Instead of waiting, act now and stay on OWL until you've reached your goal weight again, at which time you should ease back into Lifetime Maintenance. Exercising more vigorously after going overboard will also help get you back on the straight and narrow. Remember, going straight back to the Induction phase is as simple as beginning Atkins in the first place. Do not go back to Lifetime Maintenance without first losing all you have regained. It's simple. A salad a day, a...

Zero carbohydrate or very low carbohydrate diets are the best way to lose body fat permanently

However, it's true that some people lose weight more quickly on a low carbohydrate diet (that's not the same thing as saying carbohydrates are fattening.) It's also true that almost every bodybuilder or fitness competitor uses some variation of the low carb diet to prepare for competitions. Despite these facts, very low carb diets are not the ultimate answer to permanent weight loss. At worst they are unhealthy. At best they're a temporary tool that should be used only for short periods to achieve specific fat loss goals (preparing for bodybuilding competition, for example). 1) Very low carb diets are difficult to stick to. If you remove most of your carbohydrates from your diet for a long period of time, you're setting yourself up for a relapse. The more you cut back the carbs, the bigger the rebound will be when you put carbs back in. That's why 95 of people gain back all the weight they lose on a very low carb diet. fine). In the absence of carbohydrates, you can eat fat with...

RULE 2 Cardiovascular exercise needs to be used as a tool to burn extra calories and thus facilitate fat loss

At the end of the day, losing fat is a matter of creating a slight (notice the word SLIGHT) caloric deficit in order to start losing weight in the form of fat. This caloric deficit can be created through either an increase of activity, a decrease in caloric intake or both. My strategy to save muscle as I go down is to do the minimum amount of cardiovascular activity that I can get away with at the time while keeping the calories as high as possible. When I plateau, then I either reduce calories slightly again or increase the cardio a bit more to get things rolling once more.

Lifestyle and dietary advice

Simple advice on lifestyle changes to avoid recognized triggering factors can be helpful and should be given to all patients. In all patients with periodic paralysis excessive exertion, particularly when followed by a long period of rest, such as sleep overnight, should be avoided. During an attack gentle physical activity can be helpful in aborting symptoms. Many patients benefit from warming down after exercise. Dietary advice includes regular meals (to prevent fasting) and avoidance of potassium-rich foods (banana, melon and a number of other fruits) in hyperPP. Ingestion of carbohydrate-containing drinks or snacks may abort attacks in hyperPP while patients with hypoPP should avoid large carbohydrate-rich meals, particularly late in the evening.

Exercise and fat loss

Having examined the physiology behind the different types of exercise, it is time to examine the effects of exercise on fat loss. There are a number of misconceptions regarding the role of exercise in fat loss. One of the many misconceptions about is the overestimation of calories burned during and after exercise. As well, there is great debate about the 'best' form of exercise when fat loss is the goal. In general, people tend to over-emphasize aerobic exercise for fat loss while downplaying other forms of exercise, such as interval or weight training. Recent research highlights the benefits of weight and interval training for fat loss. In addition to the type of exercise done, total caloric intake has an impact on fat loss when combined with exercise. At moderate caloric deficits, both weight training and endurance exercise can increase fat loss. However, if caloric intake is too low, exercise can have a negative effect on fat loss.

To Increase Fat Loss and Accelerate Muscle Building Alternate Between Training For Max Fat Loss Days and Training For

95 of people start a diet and for the first few weeks to a month later everything seems to be working fine Then things change Progress comes to a halt and after a few unproductive weeks so does your will to continue to diet So what do you do when your fat loss routine isn't losing fat Well The Detailed Dieter never has this fate because of a jealously guarded secret Alternating between the two eating plans on the Pre Post Workout Schedule Below The usual halt in fat loss caused by a negative fixed calorie diet plan is avoided as a result of giving the body the overload shock of calories after the workout. Muscle growth is fueled from the carb load which is much more effective after intense weight training The chances of the excess calories storing as fat are low as hungry muscle cells suck up every last carbohydrate Give them what they want and prevent your body from rationing its food supplies at the same time Spells increased muscle and accelerated fat loss

AC What are your thoughts on nutrition for the typical female client For lean muscle gain For fat loss

LI I think that the typical female client doesn't have a well thought-out or adequate nutritional plan and just eats haphazardly. Nutrition should be planned out and written down just like a training program. You need comprehensive testing by a competent nutrition professional to know what you need and don't need as far as micronutrients and the exact amount of macronutrients to help you reach your goals. Training for lean muscle gain and fat loss go hand in hand and so should nutrition for lean muscle gain and for fat loss. Most women probably need to eat more red meat and less complex carbohydrates like breads and potatoes.

Dieting without exercise

The most common approach to fat loss for most people is to simply restrict calories without exercise. The biggest problem with weight loss by caloric restriction alone is an inevitable loss in lean body mass (LBM), with a large part of the LBM drop from muscle stores, and a drop in metabolic rate. The more that calories are restricted, the more the body lowers metabolic rate to compensate. This reflects the body going into starvation mode to prevent further weight loss. Depending on the amount of caloric restriction, the addition of exercise may or may not have benefits in alleviating or preventing this drop in metabolic rate. When food intake invariably increases again, the lowered metabolic rate makes the change of fat regain very likely. As many individuals have found out, dieting by itself is not effective for long term weight loss. In fact a recent analysis of studies shows that weight maintenance is much better when individuals include exercise as part of their weight loss...

Exercise with lowcalorie dieting 10 below maintenance to 1200 caloriesday

With a moderate calorie restriction (from 10 below maintenance to approximately 1000 calories below maintenance) without exercise, there is inevitably a decline in resting energy expenditure and a loss of muscle. When exercise is added fat loss increases and the loss of muscle decreases. The drop in metabolic rate is also decreased. (22-25). Resistance training alone, combined with a slight calorie restriction causes greater bodyfat loss and a maintenance increase in lean body mass than just restricting calories alone (24,26). Essentially, the caloric deficit causes the fat loss and the weight training signals the body to keep the muscle so that only fat is lost. This is an important consideration. From a calorie burning perspective, aerobic exercise and caloric restriction are essentially identical. Aerobic training alone, while increasing fat loss in some studies, does not generally increase muscle except in very inactive individuals (24) . Remember that adding muscle raises...

Here are the reasons why exercise not dieting is the superior method of losing body fat

Exercise - aerobic and weight training - raises your metabolic rate. Dieting decreases your metabolic rate. 2. Exercise creates a caloric deficit without triggering the starvation response. 3. Exercise is good for your health. Dieting is harmful to your health. 4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50 of the weight loss to come from lean body mass. 5. Exercise increases fat-burning enzymes and hormones. Dieting decreases fat burning hormones and increases fat storing hormones. If anyone ever tries to sell you a program for losing weight and it doesn't include exercise (it's just a diet ), hold on to your wallet and run for cover. Even if you could get lean without exercise, you should be working out for your health anyway, not just for cosmetic reasons.

Dont confuse Weight loss with FAT loss

Your body is 70 water, so it's easy to lose weight quickly. Any diet that dehydrates you will create quick, dramatic weight loss. Want to lose 10 pounds over the weekend That's easy Just stop drinking water Of course that would be pretty dumb and pretty dangerous too, but that's exactly what you're doing when you lose weight that quickly (you're simply dehydrating yourself - or even worse - you're losing lean body weight too ) In their position statement on Proper and improper weight loss programs, the ACSM recommends losing weight at a rate of no more than two pounds per week. You can reach virtually any fat loss or fitness goal that you're truly committed to. However, you must be patient there are definite limits to how quickly you can safely achieve fat loss.

Weight Control Made Easy

I'm as sick of the Diet Wars as everyone else. I cringe every time I read about some magic food or combination of foods that will produce instant and permanent weight loss. I weep for the people whose weight fluctuates wildly they go on diet after diet, and they end up fatter and weaker each time. If you want to lose weight, eat less and exercise more. What makes me nuts is the fact it's absolutely true, in the short term. You will lose weight if you consume fewer calories and burn off more. But without a good strategy to cut the foods you don't need and keep or add the ones you do, it's as useless as spurs on swim fins. Exercise more sounds good, too, until you try to figure out where the energy to do it will come from if you're cutting calories from your diet. I have two goals with this chapter. The first is to explain a concept called energy flux, which is a more sophisticated way to look at the classic calories-in, calories-out model of weight control. The second part of this...

Create Good Food Habits

You've already learned some new eating habits and I would like to see you extend that ability further. You can learn not just what to eat, but how to treat food in general. Eat three meals a day-or four or five smaller ones. Skipping meals leads to unstable blood sugar and cravings, which might allow your bad habits to kick in. If you're not staying on the program as perfectly as you should be, start a food diary and carry it around with you. This is an excellent way to bring your eating behavior to the forefront of your conscious mind.

Back To Dieting

That group of individuals, who was simply taking a diet break will be moving back into dieting (where fat weight loss is the explicit goal) and I want to make a few comments about that. Basically, such folks will diet down for a while, take a break, diet down further, take another break. At some point, obviously, they'll move into maintenance just as described in the previous chapters. I think this approach is better almost without exception (the exception is dieters under a specific time frame) and wish more people would do it.

Can you gain muscle while losing fat

20.30 When in muscle-building mode, minimize the fat you gain (but you almost certainly will have to gain some fat). If you overdo fat gain while building muscle, switch to a fat-loss program for a few months, to reduce your bodyfat to no more than 12 (for a male). en get back into gaining mode, assuming you want to build bigger muscles. But adjust your caloric intake so that you add muscle but less fat than before. Whenever you hit 15 bodyfat, change modes and trim back to 10-12 . If done properly, each time you trim back your bodyfat you will have more muscle than the previous time. When you know what you are doing, it is easier to lose fat and keep your muscle than it is to build muscle in the first place. Getting bigger muscles is the hardest part.

Vegetarian and Vegan Weight Gaining

2 slices wholemeal bread toasted + olive oil spread portion weight gain drink with water and multidextrose powder 22g 100ml orange juice + 1 tblsp olive oil portion weight gain drink with skimmed milk 27g Fruit portion weight gain drink with skimmed milk and multidextrose powder portion weight gain drink with skimmed milk 1 scoop whey protein in water

How Your New Eating Habits Will Help

On low-fat and low-calorie diets, people can do serious harm to themselves by overexercising. When the body isn't getting enough protein from food, it turns to its only source of non-dietary protein muscle. The body will actually begin to consume its own healthy muscle tissue. If you think this happens only to starving people in developing countries, you're wrong. Do you know someone who eats half a bagel and fruit for breakfast and a salad and diet soda for lunch And then goes to the gym right after work Where is her body going to find the protein to fuel her for those forty-five minutes on the stair-climbing machine It will turn to the very muscles she's trying to build and tone-not to the fat cells she thinks she's burning. The other benefit of a controlled carb nutrition program is that your metabolism won't go into starvation mode when you start exercising. Consider this When you restrict calories and increase exercise, your body reacts just as it would when we were cavemen. As...

The fuelling processdietary advice

Over your training period to a more suitable source of fuel. You will very possibly find that what I advocate will not require a great deal of change from your current eating habits just remember that if you up the level of yourtraining, you will need an increased food supply of the right sort.

A final note about moderate dieting

As with the crash diet, it is more than possible to diet for too long at a stretch and frankly, I think that most people do exactly that. Basically, they stay in diet mode forever when they'd do better, in the long run, breaking up their dieting phases. As well, and as discussed in much more detail in A Guide to Flexible Dieting (being released at the same time as this booklet), incorporating free meals, refeeds and full diet breaks still applies to more traditional moderate dieting. The only difference, really, is that the full diet breaks don't need to come quite as often. For the average category 1 dieter, I feel that 4-6 weeks of straight dieting is about the maximum (occasionally, 8 weeks can be acceptable). After that, a 2 week diet break should be undertaken as described in the past chapters. If further fat loss is necessary, they can move back into moderate dieting. As well, and in contrast to the PSMF, category 1 dieters should incorporate free meals once or twice a week....

Rule 3 Start the diet early enough

Preparation 10-12 weeks before a contest should be sufficient for most bodybuilders. If an individual knows that their body is slow to drop body fat, they may start their diet 16 weeks prior to a contest. If a trainee is unsure of how quickly they will drop fat (i.e. preparing for their first contest), they should start earlier rather than later. Starting early has an additional benefit it allows the possibility of taking a week off of the diet. This strategy, along with others to break fat loss plateaus, is discussed in chapter 13.

Managing Obesity after Menopause The Role of Physical Activity

Obesity is an epidemic on a global scale 1 , posing a major threat to human health and well-being as well as consuming a large part of health care costs. The health hazards associated with being overweight are numerous including increased all-cause and cardiovascular mortality, diabetes, hyperlipidemia, hypertension, cancer and more. Post-menopausal women, deprived of the protective effects of endogenous estrogen together with negative environmental factors, have an increased tendency for gaining weight and its associated metabolic syndrome 2 . A major cause for the weight gain is lack of sufficient physical activity (PA). Additionally, PA is paramount in managing obesity and combating weight gain, including in the postmenopausal years 3-5 . Obesity Prevalence, Causes and Consequences Almost one fifth of US adults are obese, having a body mass index (BMI) of over 30, and over 19 million American adult women are obese 6 . Almost one half of the women in the western world are...

Moving Back Into Dieting

This chapter is sort of a snapshot view of what I think constitutes a good fat loss diet, in terms of how it should be set up and how it should be adjusted based on real world fat loss. One of these days, when I finally get my act together, I'm going to take this information, along with a host of other stuff I've written and put together my be-all, end-all guidebook to dieting. For the time being you're stuck with the abbreviated version.

Fat loss aids

Although there is no magic pill which can cause fat loss without effort, there are supplements which can be combined with dietary changes and exercise to hasten fat loss and or limit muscle loss. These types of supplements work through a variety of mechanisms including increasing caloric expenditure, preventing a drop in metabolic rate, decreasing the amount of lean body mass lost while dieting and decreasing hunger when calories are being restricted. Fat loss aids can generally be grouped into three categories thermogenic agents, appetite suppressants, and 'fat burners'.

Do you need to exercise to be on the diet

This won't be an issue to the bodybuilder in training, but if you're passing along the diet to a spouse or friend, you should point out that exercise should be a part of this, or any, diet. We're looking to get all aspects of a person's diet and lifestyle to work together synergistically. One of the advantages of this diet is that it will aid the dieter in retaining muscle mass as the fat departs. Exercise only enhances this effect. Exercise also increases the use of free fatty acids and decreases fat buildup. You'll lose weight faster and look better if you exercise with the diet. When you add in the positive effects

The three primary requirements of any fat loss diet

Fat loss diet should meet and I want to review them here. The first one, and the one that this chapter is mainly going to deal with, is that a diet must cause an imbalance between calorie intake and calorie burning. That fundamental law of thermodynamics, that so many diet books tell you doesn't apply to humans (yet somehow applies to everything else in the universe) is the fundamental aspect of a diet in my opinion. Short of manipulating water balance, if a diet doesn't cause an imbalance between intake and output, very little (if anything) will happen. A second aspect is that a good fat loss diet must provide sufficient protein. A lot of mainstream diets are protein deficient as far as I'm concerned and this does nothing to improve their success rate. We've known for nearly three decades that protein requirements go up as calories go down and recent studies are finding that diets with higher protein (for example 25 of total calories versus 12 of total calories) are more effective in...

Ill Brinks Fat Loss Revealed

Fat Loss Revealed To begin your fat loss journey. You'll receive instant access to the FLR Program both the 334 page best selling e-book AND 12 months free access to the FLR Members' Zone, complete with 220+ brand name supplement reviews, sample diets and charts, personal advice from my qualified, experienced moderators, the Diet Planner, Meal Planner, Nutrition Database, articles and exercise videos. And remember, your satisfaction is 100 guaranteed Hope to see you soon in the Members' Zone Sincerely Your Friend & Fat Loss Coach Will Brink

Common Mistakes With Fat Loss Nutrition

It is no secret the consuming fewer calories results in losing weight. But like we talked about before, your goal is to lose fat. Nutrition can be an extremely confusing topic because there is an overabundance of information out there that all seems to be conflicting. Here are some of the most common mistakes and misconceptions about nutrition for losing body fat Using crash dieting as a means to lose weight. The problem with crash dieting is that it can be taken too far. The extreme example of this is trying to force your self to eat only 1 meal per day. Doing this can wreak havoc on your metabolism and deprive your body of the basic nutrients it needs. Eating smaller meals more often will help to stimulate your metabolism and keep your blood sugar levels more level. Getting caught up with all the fad diets . There is certainly no shortage of different diets that all have a different approach to fat loss. There are so many different diets out there that it can be difficult to figure...

Simple Dietary Changes

Simple dietary habits have profound effects upon insulin sensitivity. As example, saturated fats, such as those found in animal protein sources, and fried foods promote insulin insensitivity resistance. Unsaturated fats such as non-hydrogenated vegetable and nut oils, or flax seed and olive oil, promote insulin sensitivity.

Formula 4 The Hyper Fat Loss Compound

L-tyrosine, which seems to improve the thermogenic effect of ephredine based products like the ECA stack. Alpha lipoic acid has been shown to act as an insulin mimicker, which could help with insulin sensitivity and fat loss. And finally yohimbine, which helps the body utilize fatty acids and increases heat production in the body.

Im used to counting calories How many am I allowed during Induction

The Atkins Nutritional Approach counts grams of carbohydrates instead of calories. At the beginning of Induction you are allowed 20 grams of carbohydrates, gradually adding them in 5-gram increments as you progress from Ongoing Weight Loss to PreMaintenance, and finally to the Lifetime Maintenance phase of Atkins. Although there is no need to count calories, they do matter. Gaining weight results from taking in more calories than you expend through exercise, thermogenesis (the body's own heat production) and other metabolic functions. Research has shown that on a controlled carbohydrate program, more calories are burned than in a low-fat high-carb diet, so there is a certain metabolic advantage to the controlled carb approach. But understand that this does not give you a license to gorge.

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Sure you haven’t tried this program before but you no doubt aren’t a stranger to the dieting merry go-round that has been plaguing your life up to this point.

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