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Fat Loss Secrets
The Fast And Simple Way
Effective Tips And Methods For Quick Success
By:
Michelle Tan
www.ladyfatloss.com
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TABLE OF CONTENTS
INTRODUCTION ........................................................................................................................................ 3
CHAPTER 1: COMMON MYTHS ASSOCIATED WITH FAT LOSS ................................................. 4
CHAPTER 2: POPULAR DIETS ............................................................................................................... 7
CHAPTER 3: WEIGHT TRAINING FOR FAST RESULTS ............................................................... 10
CHAPTER 4: CARDIO TO BOOST FAT BURNING ........................................................................... 13
CHAPTER 5: BURN THE FAT WITHOUT INJURING MUSCLE .................................................... 16
CHAPTER 6: 6 GREAT HOW-TOS ON STICKING TO THE REGIMEN ....................................... 19
CHAPTER 7: GREAT STRATEGIES TO STAY IN SHAPE............................................................... 21
CHAPTER 8: CHEMICAL SUPPLEMENTS: MORE HARM THAN GOOD................................... 24
CHAPTER 9: LOVE THE BODY YOU’RE IN!..................................................................................... 27
CONCLUSION ........................................................................................................................................... 31
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Introduction
Ever wanted to know how to get that six pack abs? Or better still get into the
jeans you fit into five years ago? Well, now you can do all that and more – with
this amazing new fat loss e-book. This e-book has been written with great care,
to include all aspects of fat loss. It talks of easy ways in which you can achieve
your objective in a short time span.
This e-book is meant for all those who wish to lose excess weight as well as
those who simply want to maintain their existing weight. From various diets you
can follow, to strategies that can help you lose weight, to even some great
workouts that can be done in the comfort of your own home! This e-book
provides step by step instructions to help you determine the best weight loss plan
for you.
First we start off with some of the common myths doing the rounds. You’ll be
surprised at how many misconceptions people have regarding fat loss. Once you
know the facts from lies, you’ll be better equipped to start a proper fat loss
program. Then we talk about some popular diets, as well as how weight training
is not about building muscle, but shedding off all that fat – effortlessly! We also
tell you why cardio exercises are so great for losing fat and the cardio exercises
you can do. Best of all if you’re just trying to stay in shape, we also have
something for you. We provide you with a plan to help you maintain your weight!
We are sure this e-book will help you meet your goals. Wish you all the best!
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Chapter 1: Common myths associated with fat loss
Your colleagues tell you that exercising on empty stomach gives quicker fat loss
results. However your parents say you should have a snack before exercising. Is
this confusing? Well, believe us when we say you’re not the only one in this
dilemma. There are so many rumors doing the rounds as far as fat loss goes.
Here we help demystify some of them.
What you see is not what you get
It’s amazing how many people continue with exercise plans, without knowing it
won’t get them anywhere! After all what could be more frustrating than working
your heart and soul at a fat loss program only to discover you’ve got it all wrong?
We don’t want you to be in such a situation. So here we provide you some
common myths associated with fat loss:
Myth 1: Abdominal exercises are great for getting a flat tummy
Fact: You might have been under the impression that abdominal crunches
will flatten your belly. You’ll be amazed to know that this is a wrong fact.
Abdominal exercises will only harden the underlying layers of stomach
muscle. So as long as you have fatty skin above this underlying muscle, no
abdominal exercise will do you any good. The only way out is to shed off all
the excess superficial fat first by doing aerobic exercises (like skipping,
walking or jogging). Only then can you start abdomen exercises. Toning will
only show once the fat goes!
Myth 2: It’s bad to drink water before starting exercise
Fact: Afraid to take that bottle of water with you on your gymming session?
Well, worry not because this is another misconception people have. Most
people think water taken during exercise will probably harm your digestive
system. These people just like you have been taken in with rumors. Our body
is always in need of water to recover fluids lost during exhausting exercise.
Therefore, you need to drink water in small amounts throughout the exercise
duration.
Myth 3: Cutting down on fat will help shed weight faster
Fact: Most people who are your well-wishers will tell you to avoid eating fatty
foods. That means giving up on French fries, pastries, butter and all those
other oh-so-good things! Well, here’s something to put a smile to your face.
In large doses fatty foods are fatal to your fat loss goal. But if you take them
in small bits it can prevent food cravings. This is a great way to avoid binging
sessions later. That’s what we call – having the cake and eating it too!
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Myth 4: High protein, low carbohydrate diets burn fat faster
Fact: Most popular weight loss diets rely on the basic fact – high protein and
low carbohydrates. Well, we say life is all about balance. The same goes for
diets too. Why is it that consuming large doses of protein is bad for us? If you
consume too much protein it can cause increased cholesterol and fat levels
in your body. On the other hand too much of carbohydrate in the diet can
cause Ketone formation (which are broken down fat types). This in turn
increases the Uric acid content in the body which results in kidney stones.
Therefore, a balanced diet is the key here. You need to taste a bit of all kinds
of food. That way you’re not denying yourself anything and won’t feel food
cravings as bad as you used to.
Myth 5: Doesn’t matter what you eat – you can still lose weight!
Fact: There are these weight loss programs that promise you fat loss, no
matter how much you eat! You might get tempted by the prospect of never
giving up on your favorite foods and still losing fat – but let’s just get a little
realistic out here! Consider this. The secret recipe for fat loss is quite easy
actually – It’s just that the calories you shed should be more than the amount
you eat. So if you don’t keep track of everything you’re eating – down to the
last nibble, you risk increasing weight! You need to eat healthy food while
simultaneously exercising enough to exhaust all the excess calories
ingested.
Myth 6: If you eliminate a meal here and there you can lose fat fast!
Fact: There’s a reason why mommy would tell you to never skip breakfast!
You mother was right in saying so. The moment you avoid that meal your
body goes into a sort of conservation manner – where it slows down its own
metabolism. We all know that when metabolic rates decrease it can actually
result in weight gains. Therefore, the best thing to do is to have several
small-sized meals to combat hunger pangs, rather than having three big
meals a day. That’s why experts say that having 4-5 small meals a day is
essential. It reduces cravings and increases metabolic rate.
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Myth 7: Training with weights will only add muscle
Fact: If you thought weight training is all about building muscle – you’re
wrong! Weight training should be incorporated in your exercise plan – if
you’re serious about fat loss. Weight training essentially focuses on muscle
groups. Muscles tend to exhaust more calories than fat tissue. However you
also need to balance out weight training with proper aerobic exercises.
Myth 8: Dairy and nuts are fattening
Fact: Fats are good if you consume the good ones. Nuts contain good
cholesterol and essential fatty acids that our body needs. Nuts should be
included in the diet in small portions. They contain the unsaturated fat which
has been proved by clinical studies to be great for our hearts. Dairy and its
variations have vital nutrients like calcium and proteins needed by our
bodies. You could try the low-fat variety to cut down on fat intake.
Myth 9: You do not need to monitor calories ingested
Fact: Like we mentioned earlier, to lose fat you need to exhaust more
calories than you ingest. This is only going to be possible if you start counting
calories. You need to keep track of every single thing you consume – right
down to the last nibble of candy! Most of the time we don’t realize how often
we consume fatty substances – that too without our knowledge. Monitoring
how much you’re eating will enable you to make necessary changes to your
eating patterns.
Myth 10: Eating salads will help you lose weight
Fact: Well, everything that nature gave us is good. Only when we add the
man-made ingredients, does it become fattening. Salads can be one of the
best health snacks. However the moment we put the dressing, it ceases to
be so. If you love salads because of the fatty dressing, here’s bad news for
you. Time to skip that dressing!
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Chapter 2: Popular diets
There are literally dozens of fat loss diets doing the rounds and every one of
them is promising you results. Confused which one to choose? Well, worry not.
For we have brought you the list of some of the most popular ones, along with
the details, advantages and disadvantages of each diet. This way, you will know
which diet to pick for yourself! However, one word of caution – these are all
short-lived – because almost everyday you’ll find a new diet taking its place!
While we are mere messengers of information here, we would also like to add
that dieting is not for you if you’re planning a long-term, consistent fat loss
program. Dieting however can help you lose fat for that much awaited prom party
or your wedding day!
• Cabbage soup diet: This is probably one of the most glorified yet
boring diets around! All you eat is cabbage soup, interspersed with bouts
of fruits, baked potatoes and leafy green vegetables. It’s healthy alright –
but how long can you sustain such a diet regimen? The diet plan usually
lasts a whole week and it’s only on about the 5th day onwards that you can
think of having beef. Rice can be had only on the 7th day! By restricting the
carbohydrate and protein intake, you reduce chances of putting on weight.
Advantage: The reason this diet works is not because of cabbage’s so-
called ‘fat burning’ properties (a total myth by the way), but because of
ingesting just 800-900 calories in a single day. By the way this calorie
intake is far less than the standard requirement of 1200 calories in a day.
Disadvantage: Accelerated and rapid weight loss can risk your health.
The range of foods is very limited – just cabbage soup, vegetables and
beef. This can be very limiting and frustrating. People even go into
withdrawal mode by following this diet. Weakness and lack of
concentration are some of the side effects of this diet.
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• Lazy zone diet: This is another diet that is doing the rounds. It focuses
on a basic principle that most physicians have been recommending – 40%
of calories from carbohydrates, 30% from proteins and 30% from fats - at
every meal taken. This is quite a healthy diet as compared to the others
and has lesser risks involved.
Advantage: This is a healthier version as compared to other popular
diets. It can also help in rapid weight loss as well as reduces the food
cravings associated with other diets.
Disadvantage: Initially a rapid weight loss can be obtained but if normal
diet starts afterwards, it can make your weight shoot up! The diet also
restricts certain essential vitamins and minerals and is also time
consuming, which can be frustrating for some.
• South beach diet: This is pretty much a balanced diet consisting of a
healthy mix of carbohydrates and fats – and by them we mean the good
ones. The fatty versions like pastries, baked goods, sweets etc are strictly
forbidden! By good carbs we mean things like whole grains, vegetables
and fruits.
Advantages: This is quite a balanced diet as compared to other varieties.
You also don’t need to keep counting number of calories ingested during
the diet. It also encourages you to have more frequent meals and
snacking.
Disadvantages: It can take its toll on those who love high carbohydrate
diets. It is also more expensive to follow as well as time consuming in
terms of results. If you get back to the regular eating habits after being on
this diet, chances are your weight will skyrocket!
• Chocolate diet: Here’s a diet that’s sure to bring a smile to your face! It
includes everyone’s favorite food ever – chocolate! The best part? The
diet also includes a bit of pasta and popcorn. This has got to deserve
credit for being one of the tastiest diets around!
Advantages: The diet is one of the tastiest diets around, which makes it
easier to follow. It also combines the benefits of chocolate such as fighting
high blood pressure, as well as prevention of heart diseases.
Disadvantages: The exact benefits of the diet are debatable as chances
of overdoing the chocolate dosage are possible. Also nothing has yet
been proved as to the metabolism enhancing properties of chocolate.
Chocolate being high in sugar can actually negate any prospects at losing
weight.
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• Atkins diet: This diet is all about low carbohydrate and high protein
content in your food. In a day, this diet propagates having less than 20
grams of carbohydrates in the diet. Usually three to four cups of
vegetables (mostly leafy green ones) are recommended. Also meats like
fish, chicken, squid etc. are advised as they do not have any
carbohydrates.
Advantages: You can gain rapid weight loss in spite of having high
protein meats and fatty foods. It is a proven diet plan that has definite
results in a short time span. It also isn’t as expensive as other diets.
Disadvantages: The diet allows you to actually have high fatty food, while
also being very restrictive in its recommended intake of carbohydrates.
Side effects of this diet include nausea, bad breath, headaches. It also
denies the body with useful nutrients. Vegetarians cannot go for this diet
as it relies on non-vegetarian items.
• Scarsdale diet: Here’s something to cheer you up. This diet promises
a 10 to 20 pound weight loss in a two week span. This diet relies on the
following ratio – 43% protein, 22.5% fat and 34.5% carbohydrates in the
food intake.
Advantages: Radical weight loss is obtained in a very short time span.
This is because of its emphasis on low calories ingestion.
Disadvantages: The main cause of weight loss is because of loss of
water in the body. The diet is also restrictive in terms of vitamins and
minerals and there are chances of gaining weight over a period of time,
after discontinuing the diet.
• 3 Day diet: This diet is very strict and for 3 days in a row you will need
to have only fruits, vegetables, some toast maybe and a little peanut
butter. You are also allowed a little bit of eggs, meat and some ice-cream,
although only vanilla flavor is allowed.
Advantages: Incredible weight loss can be achieved in just three days –
sometimes up to 10 pounds!
Disadvantages: It is unhealthy because you’re essentially denying your
body vital minerals and vitamins. There is no scientific basis in this diet
form and it doesn’t guarantee results.
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Chapter 3: Weight training for fast results
Weight training can be a great way to burn fat fast. By preceding a regular
workout with a weight training session, you’re actually making a way to burn
more calories during the actual workout. Another advantage of weight training is
that it raises metabolic rates to up to 39 hours after your workout. That means,
you will be basically losing calories even when you’re actually doing nothing!
How does it work?
The way weight training works is that during an intense workout session, you
burn up your carbohydrate reserves. This means that after the recovery phase
that is after the actual workout, you’re burning more fat reserves. This is why
weight training is one great way to induce fat burning in your body.
What can weight training do for me?
Statistics show that if you do about 15 weight training sessions in a month, on an
average you can expect to burn off an extra two pounds of fat even while doing
nothing. That means in a year you burn around 26 pounds! Also with every
pound of muscle that gets added, you burn 35 to 50 calories in a single day –
and all that without doing anything.
In addition, weight training helps you get more lean muscle. Lean muscle is more
active in the sense that it burns calories even while you’re not doing anything at
all! If you have more lean muscle, you increase your resting metabolic rate.
What’s good about it?
What’s great about building lean muscle is that since your resting metabolic rate
increases, you’re actually burning fat and keeping it off – for good! You can still
indulge in more food but not add an ounce of fat! This is truly a win-win situation
that you certainly want to accomplish.
What to avoid?
One caution you need to exercise is to do weight training along with some other
aerobic exercise. If you do not do this, you’re losing muscle instead of fat – which
can be detrimental. Once you lose muscle, your metabolic rate slows down. This
can mean a slower pace of burning fat. That means putting on more weight
eventually. When you diet, you also need to strictly follow weight training. Only
then do you gain lean muscle. That’s why you need to follow the three-fold path –
of proper diet, aerobic exercise and weight training. If you follow this, you’re on
your way to a lean, mean body!
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Weight training workouts
The type and level of workout you choose will largely depend on the fitness level
you’re in currently. So if you’re a beginner, new to weights, you could try a simple
regimen prescribed below:
Set aside each day of the week for a separate muscle group. This way, you bring
in variety and also give muscles rest in between workouts. This is crucial as
muscles need time to recover themselves.
You can divide the days of the week as follows:
Monday Chest
Tuesday Cardio and Abdomen
Wednesday Hamstring, Calves, Quads
Thursday Cardio, Abdomen
Friday Back, Triceps, Biceps
Chest workout
For the chest you can do the following exercises (12 repetitions for each)
• Bench press with dumbbells
• Flyes with dumbbells
Cardio and Abdomen workout
In terms of cardio exercises you can do any exercise that raises your heart rate
above normal level. For example, swimming, walking, jogging etc. are all great as
cardio exercises.
For the abdomen region you can do the following sets
• Crunches: start with 20 times and try working your way up to 50. But do
this gradually. Also see below the correct way to do crunches:
o While doing crunches you need to lift your shoulder blades off the
ground just at an angle of 45 degrees, not more.
o Keep your head and neck aligned and straight
o Do not use your neck to come forward
o Do not come all the way up – just 45 degrees
• Twisted or lateral crunches: These are done with the focus on the sides.
In twisted crunches too start with just 20 and work towards 50.
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Hamstring, Calves, Quads workout
All these three workouts focus on the leg region.
To work your hamstrings do the following:
• Start with a basic hamstring stretch. This will prepare your muscles for the
workout
• Then proceed with leg extensions (12 repetitions each leg)
• Follow up with led presses also known as squats (again 12 repetitions
each leg)
To work your calves do the following:
• Do the seated calf raises (10 times each leg)
• Follow up with a standing calf raise (10 times each leg)
To work your quads you can start with:
• Lying leg curls (10 times each leg)
• Standing leg curls (again 10 times each leg)
Back, Triceps, Biceps workout
To work your back and shoulders you need to try:
• Lateral raises (12 times each set)
• Rear deltoid raises. (12 times each set)
We have provided instructions below:
o Sit on the edge of a chair or bed
o Place your chest down on your thighs, face down
o Keep your eyes focused on the edge of your shoes
o Lift the dumbbells laterally till you feel the stretch in the rear
deltoids
To work your triceps:
• Tricep extensions (12 times each set)
o Hold the dumbbell in one hand
o Support yourself on a chair or raised area with the other arm
o Your back and legs should be at a 90 degree angle
o Keep your legs soft. Let your back be straight
o Extend the arm with the dumbbell till you feel the stretch in the
tricep muscle area
• Tricep curls
o Lie down on the ground
o Life one hand up vertically at 90 degrees to your body angle
o Bend at the elbow and lift the dumbbell
o Continue till you feel the stretch in triceps
To work biceps
• Bicep curls while standing up (12 times each set)
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Chapter 4: Cardio to boost fat burning
The only way to achieve accelerated results in terms of fat loss is by doing high
intensity cardio exercises. A cardio exercise routine is anything that typically
increases your heart beat rate to much higher than regular levels. In any fat loss
program most experts will always advise you to incorporate highly intense bouts
of cardio exercises to achieve maximum results in a short time span.
Why bouts of intense cardio exercise is better
It has been said time and again that just 10-20 minutes of high intensity cardio, if
done even 3-4 times in a week, can help you get into shape really fast. In fact a
high intensity cardio will burn fat 9 times faster than conventional normal cardio
workouts. Why is this? There are quite a few reasons for this:
By performing bouts of intense cardio, you rapidly raise basal metabolic
rates.
Not just that the heightened metabolic rate is retained at the same level
hours after you exercise
It enhances the level of lean forms of muscle – which as explained earlier,
enhances the resting metabolic rate.
It also has other benefits like:
o Higher lung strength (especially an exercise like swimming
strengthens lungs like no other exercise)
o Strengthening of the heart. Therefore it reduces risk of heart
diseases
o Improvement in blood circulation. This means better skin, better
libido and greater zest for life!
How to start?
If you’re a beginner at cardio, make sure you never plunge into it straightaway.
Sudden raises in heart rate can have adverse effects. Instead the best way to
incorporate cardio, is by starting slow and steady. You could even have a heart
rate monitor to keep track of your progress. For example, most people advocate
interspersing your current cardio workout with high intensity versions at frequent
intervals. Like say if you’re walking for 30 minutes everyday, you could try
interspersing that with 30 seconds of power walking every now and then. This will
boost the basal metabolic rate greatly.
Is timing important?
Absolutely. The part of the day at which you do your cardio workout is crucial to
determining the amount of fat you’re going to burn. Cardio exercises provide
maximum results when performed at the start of your morning – even before
eating breakfast.
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Why is that? Morning hours usually mean a reduced level of muscle as well as
glycogen in our livers. Since the blood sugar is already reduced at this time of the
day, it enhances your results in terms of burning fat.
Just incase you are not a morning person you could try cardio sometime later on,
but only after weight training. Weight training will increase your metabolic levels.
Thereafter if you do cardio, you’re really burning more fat because of this
enhanced metabolic rate.
The best cardio workouts – that give quick results
A medium paced morning walk of 30 minutes can provide moderate results. But if
you think you can achieve quick fat loss with this - you’re wrong. Although a
moderate paced regular aerobic exercise like walking helps to a certain extent,
for people on the fattier side, the results come after a very long time. Therefore to
achieve quicker effect high intensity cardio exercises are best.
There are several high intensity cardio exercises that give very quick results:
1. Jumping rope:
If you thought jumping rope was for kids in school, think again! Do you recall
yourself being fat when you used to jump rope as a kid? I guess not! That’s
because just 130 revolutions per minute of jumping rope is equivalent to
running at a speed of 6 miles an hour or even cycling at approximately 12
miles an hour! Best of all, a jump rope costs virtually nothing! So get hold of
one and start today. Start with 5-10 minutes, with 30 second gaps after every
60 revolutions. Then increase the duration slowly to about 30 minutes. The
best thing about jump rope is that unlike other forms like running etc. which
mainly work the lower body, jumping rope will give you a total body workout.
In fact the day after you jump rope, you’ll feel sore in muscles you never even
knew existed!
2. Swimming
Swimming is considered one of the best forms of aerobic or cardiovascular
exercises. Rightly so. It increases stamina, endurance, lung power and
makes you stronger. However, one drawback to this form of exercise is that if
you’re a beginner, you may not be able to swim as much as you’d like to for
fat loss. For example, a moderate pace of 10 laps will probably burn around
50 calories. That’s just a little more than what you’d burn while staying afloat
in water! Another drawback is that swimming draws upon carbohydrate
reserves as opposed to fat reserves, which means that you will need to cut
down on your fat intake, if you’re serious about losing fat. Which is the best
possible swimming stroke for quick fat loss? It is undoubtedly what is called a
forward crawl swimming stroke! It seems to burn fat the best and it’s also non-
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impact. That means, if you’re suffering from joint pains, you can safely do the
forward crawl while also burning fat in the process!
3. Sprinting
Think it’s the same as running? Gotcha! There’s a vast amount of difference
in the two! While running is a great cardio exercise, it will only raise your
metabolic rate during the time you run or only for a short time afterwards. If
you want to keep up the metabolic rate for a much longer time – try sprinting!
It not only reduces stress levels in your body, it also burns fat unlike any other
form of exercise and exhausts plenty of calories as well! Apart from this it also
tones your calves and hamstring muscle groups, keeps up your metabolic
rate for many days afterwards and best of all gives you a body others would
die for!
4. Step aerobics
This is mostly preferred by women as it’s fun, is interactive and burns a
whopping 400 calories in a 30 minute time span! However one major
drawback is that step aerobics provides just a 30 minute upscale in
metabolism rate, as compared to other cardio forms. This basically implies
lesser intake of fat, to achieve quicker results.
5. Cycling
Easily described as one of the most enjoyable exercises cycling is great for
burning fat. However, this mainly focuses on the lower body area, with the
result that areas like arms and upper body may not get the kind of workout
they deserve. One of the good things about cycling is that it exhausts
carbohydrate reserves in the body. This results in an increased metabolic
rate, which is great if you want long term results.
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Chapter 5: Burn the fat without injuring muscle
Most fat loss programs will advise a strict diet combined with intense cardio
exercises. However the one thing they’re missing out on is the fact that if you do
not build on your muscle weight, you’re losing precious muscle. The reason
being that during dieting, your daily caloric intake is reduced substantially. As a
result what happens is that your muscles get weaker and overall your muscle
mass is reduced. Losing out on muscle can have several long term results. For
one, the metabolic rate (the very thing that helps you lose weight) will slow down.
This will result in weight gains over a long term. Therefore, while undergoing any
diet program, it’s best to also do weight training simultaneously. This way you get
to build up on precious lean muscle and lose weight too. By building up on lean
muscle, you increase your metabolic rate, which means you can get to keep the
weight off for much longer!
There are plenty of ways to avoid injuring or losing out on your precious muscle.
Here are some great ways to achieve this fine balance!
Cut down on the carbohydrates
If you happen to be ingesting a high amount of carbohydrates currently, you
might find that in spite of working out a great deal, you’re just not able to burn the
fat! While carbohydrates are great for the body functioning, as they supply much
needed fuel for energy, too much can actually stop your body from burning fat
quickly. The trick therefore is to cut down on your intake of carbohydrates over a
period of time. If you suddenly stop having carbohydrates in your diet you may
put your body in a state of shock. Therefore try to cut down on the carb intake
slowly, cutting down on portions each week. As you start doing this, your body
will start exhausting its fat reserves, since now the carbohydrate reserves are
lesser. The best thing about doing this? Not only will you burn fat faster you’ll not
lose any muscle!
Up your protein intake
If you’re on a diet or restricting your carbohydrate intake, one precaution you
need to take is to increase your protein intake. This is essential to keep your
muscles fit and in shape. Your muscles depend on the protein you take to help
them grow and sustain themselves in times of dieting. Some of the best sources
of protein include whey protein in powder form, beef, chicken, turkey and other
lean meats, fish and milk as well. The recommended dose of protein should
ideally be around 1 gram for every pound of your bodyweight. Make sure to
increase this amount once you’ve begun reducing your carbohydrate intake.
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Do not have carbohydrates in your last meal
The last meal of the day typically is your dinner. Therefore try to minimize carbs
in this meal. Better still, eliminate them altogether. Usually if you take in more
carbs at night, this ends up being stored as fat in your body. Especially since
there is no sort of exercise after that, it just sits there. By cutting down on carbs in
your last meal of the day, you reduce your chances at storing fat. Fat loss in turn
becomes a much easier goal to attain!
Several small meals in a day
Most doctors who recommend a weight loss program advocate at least 5-6 small
meals in a single day. However every meal needs to be small in terms of caloric
intake – else the purpose of fat loss is defeated! You’re not going to achieve your
fat loss goal if all of the 5 or 6 meals comprise fatty foods! How do you segregate
these into your daily regimen? It’s simple. The 3 main meals of the day will come
from the regular meals – that is, breakfast, lunch and dinner. The rest of the 3
meals will come from small doses like protein supplements, nutrition bars, protein
shakes etc. Some of these extra meals might even contain an extra dosage of
carbohydrates. The best way to do it? Alternate the main meals with these small
supplements. For example, the first main meal is breakfast, right? After that you
could have a protein shake sometime mid morning. Then comes lunch, followed
by maybe a nutrition bar towards evening time. Then dinner, followed by another
small snack late at night. One of the greatest benefits of following such a
schedule is that not only will you have less of an urge to binge, it will keep your
metabolic rate active and always up. Besides your meals on an average will be
much smaller than what you used to have earlier. Having 6 small meals
compensates 3 large meals any day!
Cardio your way to a slim body
Most people have begun to acknowledge the fact that as far as fat loss goals go,
cardio is probably the one and only ticket to success. However, the trick is to
start with cardio in a gradual manner and working one’s way up. Also,
consistency is key. Once a cardio regimen is started, you need to stick to it
throughout life – all seasons, all months of the year! Else you will suffer from fat
gains and losses in regular intervals. Fluctuating fat losses are never good for
one’s health or skin. They leave stretch marks and unsightly cellulite as well.
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Take it slow and have patience
When fat loss is your goal, remember one thing. Results are going to take time to
come. The fat that has accumulated has been gradual – over many years.
Therefore to lose it also will take considerable amount of time. However, the trick
is to keep at it, without losing hope. Most people I know have started fat loss
programs only to abandon it later. This not only results in significant weight gains
later on but these people get further dejected on not seeing any results. How will
they get results without consistently working out over the years? Remember,
there is no shortcut to fat loss. It just has to be done slow and steady. The fat
loss programs out there that are promising quick success aren’t safe nor are they
long lasting enough.
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Chapter 6: 6 great how-tos on sticking to the regimen
Okay, so you’re on a fat loss program and are feeling great about it initially. But
after a few weeks you’re already beginning to get bored with it. After all, it’s the
same old drill, right? And you’re not even getting to see results like you’d want to.
The trick to any weight loss program and to get results as expected is to stick
with the regimen. So how do you do it? Here’s how.
1. A part of your lifestyle
A few months ago, all you did upon waking up first thing in the morning was to
reach for the food in the fridge. Now all that has changed. Now you’re onto a
great new fat loss program. That changes your priorities and even your lifestyle.
Now you wake up and head straight for a round of cardio, first thing in the
morning – after brushing your teeth of course! Will this last? The answer lies with
you. It’s all up to you to make it work for you. It’s all about making your exercise
and fat loss routine a part of your daily life. Just like making it a habit. Most
statistics say that it takes at least 21-22 days to make something a habit. So
even in your fat loss program you need to keep at it continuously for at least a
good 22 days. After this, you will automatically incorporate it into your daily
schedule.
2. Avoid binges
We all know those days – you just feel like pigging out at McDonalds or some
Pizza restaurant! We all have cravings – but if you are serious about your fat loss
program you need to be in control of your binge cravings! I call it the evil BC!
Whenever you see a fantastic looking burger or a whole chocolate pastry, you
need to remind yourself – how many hours of working out would I need to do to
burn this off? This itself will prevent you from indulging in these fatty delights.
Just imagine – even if you have a salad with mayo dressing – an ounce of
mayonnaise has hundreds of calories. Guess how many hours of workout that
translates to? Trust us when we say you’re better off not binging than regretting it
later and spending hours doing cardio.
3. Workout with friends
Believe it or not, this really works in helping you stay committed to your fat loss
program. When you’re exercising alone or in the fat loss program all by yourself,
you might tend to slacken at times. On some days when you’re feeling especially
tired and lazy, you may think to yourself – does skipping one day’s workout make
any difference? The answer is yes because before you know it, you will start
skipping workouts on more and more days of the week. Eventually you won’t see
any results and you’ll give up on the program altogether! Being with friends is
great because each of you can motivate the other to stick to the fat loss program.
If even one of you slackens up, the other can remind the other and help stay
focused in the program. Besides, being with friends makes you feel wanted and
more cheerful while you’re at your fat loss program!
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4. Have an inspiration
As teenagers we have always had an idol we loved or worshipped. We loved the
way they looked, the way they dressed and the way they carried themselves!
Well, that habit may have slipped as we grew into adults but hey, it doesn’t mean
you can’t adopt the same approach in your fat loss program! If you really like a
celebrity who has a fabulous body, you can have a life size poster on your wall.
This really does work and it provides a constant source of inspiration. Whenever
you feel the urge to binge just look at the poster and imagine yourself with such a
gorgeous body. This is a great way to keep focused in your fat loss program.
5. Maintain a record
The key to successful fat loss is to maintain a record of everything you eat from
morning to night, everyday, 365 days of the year! Ridiculous as it may sound,
once you start writing everything down – you’ll realize how many unnecessary
things you were eating! When you write down what you’re eating during the day,
you need to be honest with yourself. If you don’t write down something that you
actually ate, you’re fooling no one but yourself! Write down everything – right
from tea, coffee, snacks to even the small candy you had in the evening! Once
you start doing this as a habit, you can begin to notice a pattern in your eating
habits. Things like what are the triggers that make you eat more? It could be
sadness, boredom or anything else. Eating is quite a mental activity, contrary to
the way we perceive it. You will also begin to realize what are the fatty foods that
you have been ingesting everyday. Then you can start cutting down on these
foods consciously and making healthy changes to your diet.
6. Have alternatives
We all have food cravings, who doesn’t? The trick to staying lean and fit is to find
alternative foods that provide the same feeling of satisfaction – without adding to
the calories. For example, let’s say you feel like having French fries. You can try
substituting it with roasted or steamed potatoes – maybe even sprinkled with
some pepper, lemon and salt! This is a tastier and healthier alternative. If you
feel like binging on chips – try munching on fat free popcorn or better still an
apple! It’s got the same crisp texture and once you get addicted to these
healthier alternatives, you’ll actually want to avoid fatty foods. If you feel like
having fried chicken, why not try the grilled version instead? It tastes as good if
not better, is less fatty and is healthy too! Similarly substitute the regular yoghurt,
milk, cheese etc. with fat free versions. Cut down on alcohol and substitute it with
fruit and vegetable juices. The plus side? You’ll find your skin glows with
renewed radiance! One of the worst things about fatty foods is that they lead to a
terrible bloated feeling in the stomach. Healthier versions like the ones
mentioned above not only taste great, they’re also easy on your stomach!
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Chapter 7: Great strategies to stay in shape
You have been absolutely focused on your fat loss program and now you’re
svelte and very much in shape! Good for you! However, how do you keep at it for
the rest of your life? How do you ensure that the fat you’ve lost is kept away for
good? There are several simple ways to accomplish this.
Age factor
Your fat loss program might be great for you at your current age, when you’re fit
and young. However, have you considered what sort of fat loss program you will
follow when you’re old and above 40? Then your priorities in life change, your
diet and physiology changes drastically. Even your metabolic rate is bound to
slow down, considering your age then. Therefore, you need to plan a suitable fat
loss program that is gentle enough on your bones and joints – so that you do not
injure yourself unexpectedly. Cardio exercises like jump rope or sprinting are
great only when you’re young. When you get older, they can cause damage to
the bones and can even damage the skin. The reason being that the constant
jerky movements of jumping can result in sagging skin. A more moderate
exercise like a brisk walk in the mornings or even yoga will do you good when
you’re older.
Fun exercises
Research shows that when you do exercises that you love, you’re bound to stick
to the fat loss program better. For example, working out in groups, with your
friends can be a fun way to connect, socialize and lose fat as well! If you love fast
movements, or great bursts in energy, then jogging on the treadmill is a good
option. Or you could even try some dancing classes – like Salsa – if you’re the
adventurous type. Or maybe even Jazz! Whatever be the exercise option you
choose it should be something you enjoy doing. Only then will you be able to
sustain the exercise throughout your life.
Be active
No matter which age in life you’re at, you must never forget to remain active and
alert. Little things can make all the difference – like taking the stairs instead of the
elevator or escalator, taking a break from your desk job every 30 minutes to take
a quick stroll in the office or just stretching yourself from time to time. Staying
alert mentally is also crucial to weight loss – as fat loss or the motivation towards
it is predominantly all in the mind. By keeping your mind active and focused on
positive aspects, you increase chances at staying motivated in your fat loss
program. You could try solving the daily crossword, or some puzzles that come in
your local newspaper. You could even try mind teasers, practice meditation and
Pranayama for greater resilience in mental strength.
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Eat in moderation
In life everything must be done in moderation – be it exercise, eating habits or
sleeping or any other aspect of life. The same goes for your fat loss program.
The moment you start overdoing it, you risk chances at reaching a burnout soon.
You will need to sustain your fat loss plan throughout life. That’s why we said this
is truly a life altering habit. Try and stick to small but consistent doses of exercise
every day, 365 days of the year. That’s the only way you’ll get to see steady
results. When you eat you need to exercise control, more so when you have lost
all that weight now. After regaining your figure you might be tempted to binge and
let go completely. But that’s just going to negate any effort you made towards fat
loss. Maintain a chart of what you eat everyday, just like you used to earlier, eat
everything – but in moderate amounts. This will also lessen cravings and
chances of binging later.
Health factors
With old age comes the inevitable – health problems - from arthritis and diabetes
to heart disease and osteoporosis etc. Maintaining one’s weight becomes not just
difficult but almost impossible at such a stage. The increased amount of pills,
lack of movement due to bone problems or pain in the joints can severely come
in the way of your fat loss program. So how do you cope in spite of such
constraints? You need to eat smaller portions and do very mild forms of exercise
– like a moderate paced walk in the morning. One of the best exercises for curing
diseases and maintaining the body weight – is Yoga. Practiced by the ancient
sages of India for hundreds of years, this form of exercise is natural, completely
safe and is a great healer for all age groups. There are several asanas which are
basically specific postures that are aimed to cure particular conditions of the
body. There are asanas for improving concentration, strengthening bones,
removing acidity, curing varicose veins, curing menstrual problems and even
mental depression!
Lifestyle and habits
One man’s meat is another one’s poison – or so the saying goes. This is truly
applicable when it comes to a fat loss program that you intend continuing
throughout life. What’s a good fat loss program for one person need not be good
for another. Some people are into parties and are active in the social circuit well
into their 60s or even 70s! For such people maintaining weight is very important
as they need to keep up a good public image. In such cases, active forms of
exercise like brisk walking or even swimming maybe great. There are others who
are celebrities or into the entertainment profession. For them it’s a matter of
prestige – if they put on weight, people will talk! These people need to exercise
with alternate rounds of high intensity and moderate cardio and weight training as
well. It’s because at this age, you tend to lose out on muscle weight – which can
lead to slower metabolic rates and weight gains. That’s why weight training is
important for both men and women at this age. For other people who are not into
either the entertainment or social circuit circles, they simply feel the need to look
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good and be well groomed. We admire such people because they have the spirit
to want to look after themselves solely by keeping themselves motivated!
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Chapter 8: Chemical supplements: More harm than good
Most people are so driven to accomplish everything in an instant – that they tend
to rush almost everything in their lives! Even fat loss! So much so that people
these days have started consuming fat loss supplements in abundant doses.
What many don’t know is that these weight loss supplements have many side
effects – and some are severe enough to even cause death! While it will not be
possible to mention brand names here, we will try and inform you of some
common side effects associated with popular supplements.
Hypothyroidism
There is a popular chemical supplement that promises to increase metabolism
and induce fat burning and produce a lean, trim look to the body. However
reports have shown that continuous ingestion of this supplement can result in
several serious health hazards – one of which is hypothyroidism. Hypothyroidism
is a condition characterized by tremendous inactivity of the thyroid glands.
Symptoms in males who consumed this supplement included loss in appetite,
experiencing chills, sweating, extreme fatigue and tiredness in the body as well
as a general lethargy. In females who were ingesting this supplement and also
following a diet comprising of moderate carbohydrate and high protein diet – the
results were horrifying. Not only did they experience decreased appetite levels
but also felt great lethargy. Many of them started gaining in weight – this in spite
of the fact that these women were following a strict diet and high intensity
exercise plans. The reason for these conditions? Low thyroid stimulating
hormones in the bloodstream. What’s even more discomforting is that after
discontinuing the intake of this supplement, the males took almost 5 months to
get back to the normal thyroid functioning while females took about 40 days. The
moral of the story? This is a potent drug that falsely claims to induce fat burning
when fact is that it can cause serious consequences to normal health.
Depression
There is yet another chemical supplement that is popularly used in fat loss
programs. It claims to reduce up to 25 percent of excess weight in obese
persons. The way it works is that it basically inhibits the body from absorbing the
fats into the bloodstream. It does this by interfering with the fat breaking enzymes
in the body called lipases. This is how almost 30% of the fat that is eaten is able
to be passed out of the body in undigested form. However one thing to note is
that this drug does not by any means alter the appetite in one’s system. Common
side effects include dizziness, arthritis, abdominal pain, menstrual problems, flu,
skin rashes, headaches, tooth problems, muscle pains, vomiting etc. among
many others. Some of the lesser known side effects include depression, swelling
of the feet, tendonitis, as well as leg pains. What’s worse is that while consuming
this drug, the more fat one consumes the more side effects one experiences.
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Insomnia
A popular chemical supplement exists which is primarily used in keeping brain
chemicals like norepinephrine and serotonin in balance. It increases the body
metabolism and helps keep a person alert and active. However just like other
chemical fat loss supplements this one too has potentially dangerous side
effects. Common ones include anorexia, insomnia and dry mouth as well as
headache. Other effects include flu syndrome, back pain, abdominal pain,
migraine, palpitation, dyspepsia, pharyngitis, sinusitis, sweating, rashes and taste
perversion among other side effects. Some people have even experienced
convulsions, bleeding disorders, abnormal liver functioning, as well as suicidal
tendencies. Most of the side effects have relation to abnormal thinking,
depression and suicidal tendencies. An overdose of this drug can even lead to an
increase in heart rate as well as blood pressure.
Cardiac rhythm disorders
There is another chemical supplement that is commonly used in fat loss
programs. However a recent study by a famous university in San Francisco has
found that this drug has severe side effects. While the drug is commonly used in
weight loss, for improving athletic performance as well as toning the body, this
drug has serious side effects. Common side effects include irritability,
headaches, nausea, restlessness in muscles, sleeplessness, vomiting,
disturbances in discharging urine, as well as an increase in the heart rate. If
taken in higher doses this drug can cause side effects like sudden rise in the
blood pressure as well as severe disorders in cardiac rhythm. The drug has also
been reported to be addictive in nature especially when consumed in conjunction
with decongestants, caffeine and central nervous system stimulants. People
have tended to get dependant on this drug after consuming it for a prolonged
period of time. People who suffer from anxiety or those women who are pregnant
or are lactating should never consume this drug. In fact the potential side effects
of this drug are so bad that recently law enforcement officials have issued
warnings on the risk of selling this drug. When consumed in conjunction with
regular exercise, it tends to disguise the fatigue the body feels – this can even
lead to conditions like a heat stroke! Sudden rises in body temperature have
been reported after taking this drug, leading to intense sweating while exercising.
Increased insulin resistance
There is a new drug doing the rounds that promises an increased metabolic rate,
weight loss and enhanced utilization and burning of fat. However while this
chemical is still being researched and in its natural form (in plant form) has been
known to fight cancer in animals. In pill form this very same chemical has
potentially hazardous side effects. Some of the most horrifying effects include the
promotion of insulin resistance, thus resulting in increased glucose levels in the
body. The drug has also resulted in a reduction in the amount of good cholesterol
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also known as HDL. Another common side effect is the increase in
gastrointestinal problems after consuming this drug.
Cancer
This is a trace mineral which is being widely used in fat loss purposes. In fact in
America this has reportedly been the second largest selling mineral after calcium.
It promises to increase a person’s lean body mass. However what is little known
is its harmful side effects – some of which can be as life threatening as cancer,
kidney damage and hepatitis. Other less dangerous conditions include ulcers as
well as skin rashes.
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Chapter 9: Love the body you’re in!
Each one of us in this world is special. God made us different so that we find
beauty in all things. But today it’s all about conforming to the standards that
fashion magazines and television tells us. Being skinny enough for your bones to
stick out, starving yourself till you’re sick and hating the skin you’re in – it is
indeed a vicious cycle we are in today. When did we stop loving ourselves and
start hating everything about ourselves? While it’s great to want to look good and
well-groomed, it is equally important to not criticize everything about oneself –
and that also includes one’s body.
Supermodels or regular people?
Let’s face it – most models we see on television have been transformed by
intensive makeup sessions, bouts of anorexia and bulimia. But is that really a
life? When you scratch the surface and go past all those glossy cover shots you
see a scared person – someone always scared that some other model will take
his or her place. This is a person who neither knows how to enjoy life nor can
ever lead a normal productive and enriching life. Would we like to be in their
shoes? Not really. We are all regular people at the end of the day – even the so-
called supermodels. Just that we are luckier. We can eat the things we want –
just as God intended us to be. We can be in a mall and not be crowded by
paparazzi and the press. Being ordinary is one of the most extraordinary things –
something a celebrity can never enjoy. That’s why it’s so important to look at the
positive side of things. Instead of looking at the glass being half empty try looking
at it as being half-full.
Contradictory fads
Most of the time the stereotype of what’s good-looking and what’s not – is
determined by the media – magazines, television, ads etc. However, if you notice
almost every perception of public image has been exactly the opposite of what
state the society is in. For example at the time of the potato famine that
happened in Ireland, it was considered fashionable to be pleasantly plump. Why?
Simply because it showed you as someone who has enough wealth. Today the
fad is to become as skinny as possible. The reason is because it shows you have
sufficient money to visit the gym or health club! Consider this. If fads can keep
changing so often, how reliable are they?
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See behind the motive
Every slimming commercial – whether you see it on television or read it in the
magazine – is trying to urge you to get slimmer. In order to develop a healthy
perception of yourself, you need to start analyzing why these ads are persuading
you to get thinner. Is it because they genuinely care or is it simply to boost the
sales of their product? Most likely the latter. Also just think if you did not see that
ad, would you have started feeling bad about the way you looked? Are the
models shown in the ads real people? Do they possessing good qualities like
respect, smartness and confidence? Or are they merely superficially good-
looking?
Everyone has a right to be happy
Being happy is a God given right. It is the right of every individual on the planet.
So why shouldn’t it be yours as well? Why do we keep ourselves from being
happy? If your self image is getting jeopardized by these superficial ads on
slimming, do not let them get you down. Nobody has to tell you the way you need
to look or appear. Never pay attention to what other people are saying about your
looks. Only you know what you are and that’s what’s important at the end of the
day.
What’s your life’s goal?
Is your purpose in life only to attract people by way of your looks? Or is it
something far more profound and substantial – like accomplishing a dream,
caring for your family, achieving something in life? It’s more important to remain
rooted to one’s values and beliefs and live life to the hilt – rather than getting
depressed by superficial things like looks.
Your unique dressing style
Fashion comes and goes. In fact it changes everyday! Do you honestly believe
any sane person would change his or her wardrobe every single day? No, never!
What’s important is to find one’s own unique style of dressing and stick to it. You
should choose a style that describes you best. It should identify you and the
person within you. It’s only then that you’ll feel comfortable in the clothes you
wear – and this will reflect outside too. You will exude more confidence and
charm by this approach.
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Write down good things
One tactic that really works is to write down the top 10 good things you like about
yourself. It could be anything from the way you look, the dresses you wear, the
way you treat others, how you tackle crisis situations, how you love your family –
just about anything you believe is nice about yourself. By writing it down on paper
you’re reinforcing these thoughts in your mind and since these are positive
thoughts, it will lead you to focus on the good things about yourself instead of the
negatives. Also, it helps to read this whenever you’re feeling down and out. It’s a
great mood booster and you’ll actually start smiling while reading it!
Stop criticizing yourself! Now!
We tend to criticize everything about ourselves – from the way our hair looks, our
skin, the shape of our bodies, the way cellulite never seems to go away, our
facial features etc etc etc. The list seems to go on and on. It just never stops! It’s
time to stop criticizing yourself so much! As it is our self esteem takes a massive
beating every single day. Why add to our misery by being derogatory to our own
selves? Whenever you find yourself making criticizing remarks about yourself,
you should consciously stop yourself. This is the only way to rise above the wave
of self criticism that has taken the world by storm.
Criticize the ads instead!
One way to turn self criticism into a positive form is by criticizing the very ads on
slimming you see. For example if they’re showing an extra skinny model for a
fitness equipment, try finding fault with it. See how abnormal a beauty standard
the commercial represents, the kind of fake perceptions of beauty it creates. You
can even gang up with your friends and do this. Not only will it be fun, as you do
this more and more you’ll actually find yourself getting out of this mould of self
deprecation.
A fake beauty pageant
One way to make a dig at all those beauty pageants out there is by conducting
one yourself! You could invite your friends over and all do the catwalk – except
when you do it, you can create fake, exaggerated imitations of the usual catwalk.
This will help you poke healthy fun at all those ramp models who tend to take
themselves much too seriously. It will also help you realize how fake all of it
actually is!
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Page 30 of 31
Do comparisons with real people
If you really have to do comparisons, try doing it with other people like yourself.
Real people who aren’t abnormally thin or have ripped muscles! Less than 5-10
percent of people worldwide fit into the height-weight scale of models. So
imagine you’re a part of a whopping 95% - just regular people like you and me!
Try comparing yourself with people fatter than you are, or people uglier than you.
This will make you feel much better and you’ll start feeling good about yourself!
Confidential and proprietary. All rights of selling and right to content in this e-book rest solely with the author. No part
of this e-book is to be reproduced, reprinted or resold in any format. Doing so can result in legal proceedings.
Created on 8/10/2007 4:12:00 PM
Page 31 of 31
Conclusion
Well, now you know the tricks to achieving your fat loss goal! Remember, only
perseverance and dedication to your fat loss program will yield results. Sticking
to your exercises and workouts, combined with eating in moderate amounts –
this is the only way to go. There are no shortcuts to anything – not even fat loss!
Everything has to be done in a slow and steady manner – only then can you
expect results.
In this e-book, we do not condone any particular perception nor fitness level. All
we are trying to do is to bring to you the real facts. We believe that you are
entitled to know the truth – truth about fat loss, chemical supplements used in fat
loss, the truth behind popular misconceptions associated with weight loss. Most
people these days will want to make a quick buck – by hiding the real facts from
you. They’ll only want to sell their product – at the cost of demeaning you and
your self esteem. Not us. That’s why we are different. We try to encourage
people to love themselves, live a healthy lifestyle and be happy in life. That’s why
even our fat loss workouts provided in this e-book are safe, easy to follow and
are very effective. Best of all, we have also provided you with ways in which you
will be able to follow your fat loss program throughout your life! This makes us
unique – because not only are we thinking of your present, we are also
concerned about your future. We want you to achieve life long weight control –
else there is no point in following a fat loss program. We care about you and your
health – which is why we have made it a point to talk about the harmful effects of
chemical supplements, the kind of irreparable damage that they can cause to our
health and well being. That’s also one reason why our e-book is unlike so many
other e-books – they will try to sell the concept of supplements and actually
encourage you to try them! We believe this is not in people’s best interests and
therefore have consciously told you the ill-effects of these drugs.
We believe in fat loss the tried and tested way – through a healthy combination of
diet and exercise. Because that is the only way out. That’s why we have provided
you with the popular diets that are doing the rounds today and why each of them
has its own advantages and disadvantages. Ultimately it for you as the consumer
to decide which is best for you. However we advise against random exercises, or
supplements or even rampant dieting. Anything in excess or too little is bad. It’s
the same with food and exercise. Therefore it’s best to follow the middle path as
far as fat loss goals are concerned. This way you’ll not only remain healthy and
happy, you will also begin to see definite results in the long run.
Confidential and proprietary. All rights of selling and right to content in this e-book rest solely with the author. No part
of this e-book is to be reproduced, reprinted or resold in any format. Doing so can result in legal proceedings.
Created on 8/10/2007 4:12:00 PM