The Real Truth About Weight loss

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					                                                   Presented by Daniel Toriola

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                                                    The Real Truth About Weight loss
                                                                By John Manjarres

       It's up to you to exercise and eat right.

I know, I know, that sounds so cliché, but the problem in the past has been, nobody really told you
what exercise and eat right means if fat loss is the goal. That's about to change. I'm about to share an
eight-part exercise and nutrition scheme that has proven to serve as the Ultimate Fat Loss strategy.

First I'll list all eight parts of the fat loss puzzle, then I'll address them one at a time.

      1. Perform intense resistance exercise in pre-exhaustive supersets for 30 - 40 minutes per day, 6
days per week
      2. Perform staggered intensity aerobic exercise immediately following resistance 20 - 30 minutes
      3. Do not exceed 75 minutes in exercise duration
      4. Avoid simple sugars, refined carbs, and avoid adding saturated or hydrogenated fats to foods
      5. With a 6-meal per day foundation, use the caloric stagger or carb manipulation for a four week
      6. Multiply your bodyweight by .55 to determine the number of ounces of water to be consumed
      7. Use 100 - 200 mg of caffeine daily for 3 consecutive days per week for four weeks
      8. Take 1 tablespoon of flaxseed oil with the morning meal

I've come to know human nature. People, still believing a quick fix exists, will read the 8-part list, and
pull out one or two parts believing they now hold the secret. I want to make it clear, these 8-parts are
synergistic and will be limited in their ability to deliver a result unless all eight are in place! Sure, you
can run to the health food store and buy flaxseed oil and grab some Vivarin tablets (caffeine) at your
local pharmacy, but you'll likely wind up having trouble sleeping and wondering why your fat isn't going

At this point I'm sure you understand. Effort is required, a complete strategy is necessary, and there
aren't any shortcuts. If you're still willing to proceed beyond this point, allow me to warn you. You have
much to lose! Namely, adipose tissue (translation: fat). OK, you're still reading so here it is . . . the
ultimate fat loss strategy
1. Perform intense resistance exercise in pre-exhaustive supersets for 30 - 40 minutes per day, 6 days
per week

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While aerobic exercise does increase momentary metabolism, it is a mistake to believe that it is the
secret to fat loss. Muscle is metabolically active tissue. When fat is burned, it actually has to be
released into the bloodstream and shuttled into a muscle cell where it is burned as fuel. Muscle,
therefore, is the fat burning machine. If you increase muscle mass, even slightly, you increase caloric
burn, not only while you exercise, but while you eat, sleep, and think. Resistance exercise is a vital key
to any fat loss program, whether it is incorporated to increase muscle or simply as a method of
preserving the size of the fat burning machine. Allow me to define a "superset." We can break exercise
movements into two types, isolation movements and compound movements. Isolation movements, as
the name implies, work to isolate a specific muscle or muscle group and usually revolve around a
single joint. An example would be a leg extension where the thigh is fixed in place and with the knee
bent a resistive force presses against the shin. The act of extending the knee (straightening the leg)
isolates and calls to action the muscles of the frontal thigh (the quadriceps). A compound movement
would bring in assisting muscle groups and is a multi-joint exercise. As an example, a squat would
have you extending the knee as you push upward against resistance, but you are also extending from
the hip joint. The quadriceps are still involved, but the powerful gluteal muscles are called in to help. A
superset pairs two movements performed one after another without any rest in between. In this type of
program the supersets use a pre-exhaustion technique pairing an isolation movement with a
compound movement. The isolation movement is performed first selecting a resistance level that will
bring you to a point of momentary muscle failure (where you can't perform another consecutive rep in
strict form) between 12 and 15 repetition. At that point obviously the target muscle is too fatigued to
continue. Because the compound movement brings in assisting muscle groups to help, you can push
the pre-exhuasted muscle further bringing it to yet a new level of fatigue. This intense type of training
increases caloric expenditure (as compared to conventional sets and reps training) and quite efficiently
overloads muscle (which is key to muscle development and improvements in body composition).
2. Perform staggered intensity aerobic exercise immediately following resistance 20 - 30 minutes

While, as I mentioned, aerobic exercise is not the single fat loss solution many mistake it to be, it
certainly has its place and must be integrated into a fat loss program. It's essential if you are going to
optimize fat loss, that you perform your aerobic exercise AFTER your resistance training. Here's why.
When you are in an aerobic state, which means you're meeting momentary oxygen demand (as you
would if you were to walk, job, or climb stairs) your body has two options for fuel. It can burn fat and/or
it can burn sugar (glucose, stored in the muscles and the liver as glycogen). When you perform
anaerobic exercise, which is a short term all out burst of energy (as in each set of your resistance
exercise), your body burns exclusively glucose (sugar). If you were to do an exhaustive aerobic
exercise workout before weight training, you would burn stored glycogen. If you deplete glycogen
stores, your fuel reserve will be limited for your weight training session. In order to supply fuel, your
body might opt to break apart muscle to convert amino acids into glucose, and as you already know, a
loss of muscle is to be avoided at all costs. If you do your aerobic exercise AFTER your resistance
training, you can utilize glycogen for the weights, and then tap into fat stores to fuel your cardio. Muscle
tissue remains intact. It's also helpful to stagger the intensity of aerobic sessions while keeping the
intensity in what is referred to as your Target Heart Zone (THZ). THZ is estimated by subtracting your
age from 220 and multiplying the result first by 65%, then by 85%. The resultant two numbers would
equate to the low and the high ends of your Target Zone which is measured in heartbeats per minute.
When you are near the lower end of the "zone," you will burn proportionately more fat, however, when
you are nearer to the higher end, you will burn greater volume of calories. There is virtue, therefore, in
staggering the intensity of the sessions. Day #1 might be a low intensity longer duration session. Day
#2 might be a high intensity shorter duration session. Day #3 might incorporate interval training where
you shift the intensity throughout the session for a moderate duration. Then you return to Day #1 and

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the process repeats.
3. Do not exceed 75 minutes in exercise duration

Overtraining is one of the most common and most detrimental mistakes exercisers make. Too much
exercise can either lead to a loss of muscle, injury, undue fatigue, or excessive connective tissue
trauma. By limiting the duration of the entire exercise session to 75 minutes, assuming your body is
properly fueled and hydrated, and assuming you're getting 7 or more hours of sleep as well as some
relaxation time, you can optimize the benefit of your exercise session and reduce the risk of
4. Avoid simple sugars, refined carbs, and avoid adding saturated or hydrogenated fats to foods

Here's the "eat right" part. There are the notorious nutritional enemies of fat loss better known as
sugars and refined carbohydrates. Simple sugars would be anything ending in -ose (glucose, sucrose,
fructose, etc.) and most of the foods we would normally consider "sweets." Fruit juice, sugared cola,
and cakes and cookies (even those labeled "fat free") contain enough sugar to throw pancreatic
hormones completely out of whack severely limiting the potential for fat release. Sugar intake can also
lead to erratic energy levels, food cravings, and sudden fatigue due to insulin spikes and residual blood
sugar drops. Refined carbs include white flour and bleached and processed grains. These foods have
very little actual nutritional value and the carbs are rapidly broken down into glucose which takes us
into the simple sugar challenge. In addition, they are easily converted into triglycerides and stored as
fats. Speaking of fats, the essential fats are vital (as the name implies) but the fats that are solid at
room temperature, such as the fats in a marbled steak, butter, or the hydrogenated oils found in butter
substitutes have little place in an effective fat loss program. By developing an awareness of the
sabotage foods, you'll be equipped to make better nutritional choices keeping fat release at its peak.
5. With a 6-meal per day foundation, use the caloric stagger and carb manipulation for a four week

It's not only a question of what to avoid, but even more important, your results depend greatly upon
what you do ingest. For decades bodybuilders, who have become masters at shedding fat, have relied
upon frequent meals, usually a meal every 3 - 3 ½ hours amounting to six meals per day (high level
bodybuilders often consume up to 8 daily meals). Each meal should contain a mix of lean protein,
starchy carbohydrate, and fibrous carbohydrate. To amplify fat loss, you can employ a technique I've
named the caloric stagger. To simplify the concept, you alternate a "regular" day, where you consume
lean protein, starch, and fiber every 3 hours, with a lower calorie higher protein day. On the "protein
day" you eliminate the starch and increase the protein size (in each meal) by approximately 25%. This
manipulation of calories and carbs allows the body to release and access greater volume of stored fat
with reduced likelihood of muscle loss (the higher protein on the lower calorie days provides ample
amino acids to prevent the body from turning to muscle as a fuel source). In a 7 day week, Days #1, 3,
5, and 7 might be "regular days," Days #2, 4, and 6 the "protein days." The end result is a reduction in
weekly caloric intake without the protective mechanisms that act to slow metabolism in times of calorie
deprivation being activated. Fat loss is amplified, metabolism stays stoked. This nutritional system
works well for four weeks, but to keep the body from adapting, its best to return to a more balanced
nutrition program immediately following the fourth week. If additional fat loss is desired, consider
employing this system again after 8 weeks of "supportive eating" with consistent caloric intake. If you
want to do this by the numbers, you can estimate the number of daily calories that might be best during
this four week fat burning period by multiplying what you perceive your ideal weight to be by 15 for
men, 12 for women. Divide that number by 6 to determine per-meal calories. You might get 45% of
your calories from protein, 10% from essential fats, and the remaining 45% from an equal mix of starch
and fiber (of course on the protein days the percentage shift to higher protein and near zero starch).

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6. Multiply your bodyweight by .55 to determine the number of ounces of water to be consumed daily

Your body is predominantly made up of water. It doesn't look that way in the mirror, but I assure you,
without water you'd be nothing but a pile of assorted amino acids, minerals and some fatty acids. If we
were to consider a single human cell, we'd be looking at a molecular structure that's between 70 and
85% water. Water is the primary component of blood. Water transports oxygen throughout the body.
Water is an essential nutrient and perhaps the most neglected nutrient among individuals attempting to
figure out "the best diet." When you perspire you lose water, thus it becomes even more vital for
anyone committed to an intense exercise program. While the old, but unsubstantiated rule of 8 glasses
per day has held up just fine, multiplying your weight by the number .55 would provide a pretty good
estimate of the number of ounces of water an exerciser should consume in a day. If you live in a warm
climate and/or you're in a hot environment all day, be it for outdoor construction or fueling an indoor
furnace, you should make a concerted effort to increase that number a bit further. If you don't want to
do all this math and measure ounces, I suggest you always have water with you. A bottle of spring
water should be fine. Sipping it throughout the day, even if you are not experiencing thirst, can act as a
valuable step in helping to mobilize fat and keep the cells healthy.
7. Use 100 - 200 mg of caffeine daily for 3 consecutive days per week for four weeks

This is not a "must" but research indicates that caffeine can have not only a performance enhancing
effect but also a thermogenic fat releasing value. The catch is, this effect has been noted primarily in
individuals who do not regularly use caffeine. Using caffeine 30 minutes prior to your workout on
alternate days (3-4 days per week for a 4-week period) might allow you to release and burn additional
fat. If you are a regular caffeine user, you might find benefit by avoiding coffee and caffeinated drinks
and products for 3-4 weeks before beginning this fat loss routine. During that period of time, work out
at least 3 days per week with resistance, at least 4 days per week aerobically, and allow your body's
natural energy systems to restore. You may experience headaches and fatigue for a few days, but
after a week or two you should find you can function surprisingly well without your coffee fix. If you
don't use caffeine regularly, you might start out in this four week fat loss period with 75 mg., gradually
increasing up to but not to exceed 200 mg depending on how you feel (some people get jitters when
they use even small amounts of caffeine). I want to repeat, this is not a "must," but because we're
discussing the "ultimate," it does merit mention as a tool for an extra edge. (Leblanc, J. Etal.1985.
Enhanced metabolic response to caffeine in exercise-trained human subjects. J Appl Physiol.
Sep;59(3):p. 832-837)
8. Take 1 tablespoon of flaxseed oil with the morning meal

The value of essential fatty acids (EFA's), namely the omega 3 fats (alpha-linolenic acid) and the
omega 6 fats (linoleic acid) warrants a complete article in itself, or even a series of articles. In order to
simplify the value of these fatty acids, understand simply that the omega-3 and omega-6 essential fatty
acids, which promote performance, contribute to muscle increase and fat mobilization, and contribute
to cell repair and maintenance, are not produced by the human body, thus it becomes essential that we
consume them. That doesn't necessarily mean we have to supplement. Essential fats are found in
fresh produce, fish, nuts, and even animal meats from animals fed a diet high in natural foods rich in
EFA's. Think of flaxseed oil, which is a source of both omega-3's and omega 6's, as extra support to
make certain you are getting your essential fats. I'd suggest making 1 morning tablespoon of flaxseed
oil (purchase the liquid sold in a dark container that has not been exposed to heat or light - it should be
refrigerated in the store you purchase it from) a habit, and on "protein days," consider another
tablespoon with one of the mid-day meals.

There it is. You now have the eight parts of the Ultimate Fat Loss Strategy. I've used this strategy with

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John Manjarres has a Masters in Exercise Science and Sports Nutrition. John specializes in weight
loss and muscle toning. Check out to see amazing transformations
and to find out how he can help you.

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                                                        Weight Loss Supplement
                                                            By Rolf Rasmusson

Weight Loss Supplement by Rolf Rasmusson

Weight Loss Supplement – what is it?

The term “weight loss supplement” is familiar to almost everyone nowadays. Weight loss supplement is
a dietary supplement that is designed to help people who use it to achieve a considerable loss of
weight. The weight loss supplement can be based on various chemicals, vitamins, minerals, herbs, etc.
Examples of weight loss supplements include but are not limited to Solidax ADX, Phentermine, Kava –
Herbal, Xenical, Fat Absorber TDSL, Bontril, Meridia, and many more.

Weight Loss Supplement – variety.

There is a huge variety of weight loss supplement products available in the market nowadays. All these
products have some benefits and some drawbacks which distinguish them from one another. Some of
weight loss supplements are cheaper then others. Some require longer period of use then others.
Another example of differences would be the requirement of exercising and diet for some weight loss
supplements, compared to other ones available.

Weight Loss Supplement – safety.

Even though the large number of weight loss supplement pills is available in the current market, a lot of
them have proven to be ineffective. Also many of them have not been scientifically tested so you can
not trust all of the claims made by manufacturers. You are also should be sure that the weight loss
supplement is safe. Consult you doctor and other health professionals before using some type of
weight loss supplement. In other words the weight loss supplement needs to be both effective and safe
to use.

Weight Loss Supplement – which one is better?

Almost everyone who wants to loose weight asks himself or herself the question: "Which weight loss
supplement is the most effective for long-term weight loss?" You will need to read any available
research about the weight loss supplement you would like to use, consult with professionals, and make
sure the supplement will work with your diet and exercising program.

Additional interesting contentat

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