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How To REALLY Lose Weight after 40
A Medically Researched Program for Losing Weight Safely
and Effectively in Middle Age
By Ronald J. Grisanti D.C., D.A.B.C.O., M.S.
IMPORTANT: PLEASE READ
If you purchased the book from LuLu,
Amazon or Barnes & Noble, then you are
entitled to a free digital copy of the book.
Simply go to:
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Limits of Liability/Disclaimer of Warranty
The author, Ronald Grisanti and publisher, Busatti Corporation have made their best
effort to produce a high quality, informative and helpful book. The author and Publisher
make no representation or warranties with respect to the accuracy, applicability, fitness or
completeness of the contents of this program. They accept no liability of any kind for any
losses or damages caused or alleged to be caused directly or indirectly, from using the
information contained in this book.
This book is not intended for use as a source of any legal or medical advice. The
Publisher wants to stress that the information contained herein may be subject to varying
international, federal, state and/or local laws or regulations. The purchaser or reader of
this publication assumes responsibility for the use of these materials and information.
All information is intended for your general knowledge only and is not a substitute for
medical advice or treatment for specific medical conditions. You should seek prompt
medical care for any specific health issues and consult your physician before starting a
new fitness regimen.
How To REALLY Lose Weight after 40 (Third Edition)
Copyright © 2006 Busatti Corporation All right reserved worldwide
Busatti Corporation and Ronald Grisanti own all right, title, and interest in this
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MEDICAL DISCLAIMER
This program is for educational and informative purposes only and is not intended
as medical or professional advice.
Always consult your doctor before making any changes to your diet or nutrition program.
The use of diet and nutrition to control metabolic disorders and disease is a very
complicated science, and is not the purpose of this program. The purpose of this program
is to help healthy people reach their cosmetic fitness goals by educating them in proper
nutrition and exercise guidelines.
No health claims are made for this program. This nutrition and exercise program
will not help cure, heal, or correct any illness, metabolic disorder, or medical condition.
If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular
disease, or any other medical condition or metabolic disorder requiring special nutritional
considerations, we suggest you consult a health care professional with a clinical nutrition
background (MD, DC, DO, RD, or CCN) for your special nutrition program.
Your nutrition plan will not be effective by itself. You must combine a good diet
with an appropriate exercise program for optimal results. If you have been sedentary and
are unaccustomed to vigorous exercise, you should obtain your physician’s clearance
before beginning an exercise program.
The American College of Sports Medicine (ACSM) recommends that apparently
healthy individuals who are male and over 40 or female and over 50 to have both a
physical exam and a diagnostic exercise test prior to starting a vigorous exercise program.
A diagnostic exercise test and physical examination is also recommended in individuals
of any age who exhibit two or more of the major coronary risk factors (smoking, family
history of heart disease, elevated blood cholesterol, elevated blood pressure, and
diabetes). Any individual with a known history of heart disease or other heart problems
should be required to have a medical evaluation including a graded exercise test before
engaging in strenuous physical activity.
The author and publisher shall have neither liability nor responsibility to any
person or entity with respect to any of the information contained in this manual. The user
assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or
indirectly by using any information described in this course.
About the Author
Dr. Ronald Grisanti is a practicing chiropractic physician since 1981. In addition to
earning his doctorate in chiropractic medicine, Dr. Grisanti is a Board Certified
Chiropractic Orthopedist and Board Certified Sports Physician. He is also holds a
Master’s Degree in Nutritional Science from the University of Bridgeport.
Dr. Grisanti has had extensive training in Functional Diagnostic Medicine and frequently
consults with patients suffering with difficult to diagnose health problems like
fibromyalgia, chronic fatigue syndrome, diabetes, hypertension, depression, anxiety, acid
reflux and other challenging health conditions.
His admirable success record has earned him the title, “Your Medical Detective.”
Dr. Grisanti has discovered that many health problems can be successful treated once the
underlying cause has been found.
He is known for his tenacity and strong will to find the root cause of a patient’s health
problem. In 2001, with his ever-growing love for research, Dr. Grisanti launched his
weekly medical report titled, “The Grisanti Report” and has written over 400 articles on a
host of medical conditions.
His weekly reports have gained worldwide attention and are now read in over 40
countries around the world. His list of subscribers has grown into the thousands.
Just recently, Dr. Grisanti launched his exclusive membership site called
YourMedicalDetective.com.
Dr. Grisanti invites you to take a tour of his new site. Go to
www.YourMedicalDetective.com
This site gives you exclusive, in-depth information and tools to help you and your doctor
track down the real cause of your health challenges and solve them.
Of course, we come to the writing of this book. Dr. Grisanti has helped many people
successfully lose weight, get healthy and more importantly keep the weight off.
Dr. Grisanti’s extensive research has led him to discover the real reasons why people get
fat and what it takes to lose it. With that in mind, Dr. Grisanti decided to write this
special book sharing his knowledge and professional experience.
He is confident that the information found in this book will help almost anyone lose
weight (fat) and finally get in shape. However, he also knows that anyone applying the
principles found in this book will also become healthier.
Dr. Grisanti would like to extend his congratulations for taking the first step toward
getting healthy and losing weight.
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How To REALLY Lose Weight after 40:
A Medically Researched Program for Losing Weight Safely and
Effectively in Middle Age
Important Note: Please reference the digital version of
the book to access the videos and downloads or click
on the following link
http://www.loseweightafter40.com/guide201.swf
Increasing your Metabolism – Diet and Nutrition
Chapter 1: Why Calorie Counting Doesn’t Work
Chapter 2: The Science of Losing Weight
Chapter 3: The Metabolism Story
Chapter 4: The Fundamental Diet Plan
(Online Video Included)
Chapter 5: The Secret of Permanent Weight Loss
Chapter 6: The Super Simple Nutrition Plan
Chapter 7: How To Simplify Your Eating For the Busy Person (How to Stop
Food Cravings)
Chapter 8: How to Supercharge Your Metabolism
Chapter 9: Need an Oil Change?
Chapter 10: Fiber and Weight Loss
Chapter 11: Little Known Secret for Accelerating Fat Loss
Increasing your Metabolism – The Right Way To Exercise
Chapter 12: The Most Effective Way to Exercise to Lose Weight.
Introducing the Grizzly Bear Intervals (Fastest Way to Burn Fat)
(Online Video Included)
Chapter 12b: The Heart Recovery Factor
Chapter 12c: The Biggest Exercise Myth That May Kill You
Chapter 12d: How to Burn Fat for 16 Straight Hours
Chapter 13: Tone and Shape Your Body in Record
Time
Introducing: The New Grunt and Growl Strength and Body Shaping
Technique
(Online Video Included)
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Chapter 14: Tighten Up Your Buttocks and Leg (Two Exercises That Make ALL
the Difference)
Chapter 15: Why Sit-Ups Are a Waste of Time?
Chapter 16: How to Lose a Protuding Tummy
Chapter 17: Develop Shapely Arms and Lift Your Breast (Without Plastic
Surgery)
What Causes Weight Gain?
Chapter 18: The Patient Specific Approach to Losing Weight
Chapter 19: Why We Get Fat
Problems With Conventional Weight Loss Programs
Chapter 20: Why Popular Weight Loss Programs Fail in the Long Run
Chapter 21: How to not be a Victim of Weight Loss Scam
Chapter 22: Mary’s Story: What not to do to Lose Weight
Chapter 23: The Biggest Weight Loss Rip-Offs
Chapter 24: Joe’s Story: A Typical Weight Loss Success
The key ingredients for permanent weight loss
Setting Goals and Measuring Your Progress
Chapter 25: What did Galileo Know about Losing Weight
Chapter 26: Goal Setting – An Overlooked Essential to Weight Loss
Chapter 27: Four Measurements to Track your Progress
Medical Conditions that May be Preventing Your Progress
Chapter 28: The Sluggish Thyroid and Weight Gain
Chapter 29: Is Stress Causing your Weight Gain?
Chapter 30: Weight Gain & Estrogen Dominance
(Are Your Hormones Out of Control?)
Chapter 31: A Simple Blood Test Can Help You Lose Weight
Chapter 32: Key Nutrients to Prevent Fat Loss
Chapter 33: Testosterone and Weight Loss
Putting it all Together
Chapter 34: The Blueprint To Lifetime Fat Loss and Fitness
Chapter 35: References
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Introduction
Are You Finally Ready To Lose Weight?
If you are over 40, you need a different plan of action – something not only suited to your
special physiological, metabolic and nutritional needs, but something that will help you
maintain a healthy weight for the rest of your life.
If you wish someone with integrity (someone who didn’t have a financial interest
in the latest “miracle” supplement or stomach-reducing gadget) would share honest and
unbiased information about fat loss - then this book is for you.
If you’re tired of being given confusing and conflicting advice on exercise and
nutrition and you want simple, but detailed answers to all your questions, then this book
is for you.
My research has uncovered what really gets extra pounds off and keeps them off!
Like a lot of my patients, I have been frustrated with the avalanche of weight loss
programs, diet plans, diet pills, best-selling diet books and just about everything claiming
to help you lose those unwanted pounds of fat.
I know it’s easy to get confused by the contradictory information available on reaching
and maintaining a healthy weight. It’s hard to know whether a particular approach will
help you or hurt you. It’s even harder to stay motivated and stick with it until you
achieve results – not to mention keeping that slimmer body!
Worst of all, some plans that do appear to work make you so miserable that you can’t
stay on them very long. And not long after you get off the plan, all those extra pounds
come back with a vengeance.
Studies show that 95% of those who go on the Atkins, South Beach, The Zone, and other
low-carb diets fail. And often, they end up heavier than they were when they started!
Nearly all the diet books on the best-seller lists neglect to tell you that if you follow their
instructions and make a temporary change in your eating habits, your weight loss will
most likely also be temporary.
Fad diets not only do not work, they are potentially harmful. They can produce
drowsiness, headaches, nausea, dehydration, fatigue, dizziness, hair loss, low blood
pressure and dry skin. And that doesn’t even count the added stress you suffer when you
try so hard to lose weight and get the opposite result!
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My carefully researched yet very simple weight loss program cuts through the confusion
by teaching you exactly how to lose weight without endangering your health, setting
yourself up to gain it all back or becoming miserable. In plain English, my new ebook,
“How To REALLY Lose Weight After 40,” explains how and why to:
•
•
•
avoid the common mistakes that waste your time and effort
use proven, medically sound nutritional tips that are truly effective and that work
step by step, achieve and keep the results you want
Contrary to popular belief, leading a healthy lifestyle doesn’t have to be difficult, painful
or time consuming. Simple, gradual changes in your diet and physical activity can
produce incredible improvements in your health and well-being, and most important, they
can drastically reduce your risk of disease.
For years, my patients have asked for my advice in helping them lose weight. I have
always been an advocate of sound eating habits and the importance of good nutrition and
moderate exercise in a fully integrated weight loss program. The only way you’ll ever
lose fat and keep it off permanently is to adopt new habits that are easy for you to
maintain for life.
This is what my program offers, and I must admit the results have exceeded most of my
patients’ expectations.
I’m reluctant to call my scientifically substantiated, highly effective nutrition and
exercise program a “diet.” For most of us, dieting means food restriction and
deprivation, suffering through bland, boring, scanty meals to try and reach an elusive
short-term weight loss goal.
There are dozens of outstanding books on the subjects of nutrition and fat loss, but far too
many of them are filled with technical details and scientific terminology that are
either too difficult to understand or simply too dull. Many of these books leave
you with more questions than answers. You begin reading confused and when you finish
reading, you’re even more confused.
My book was written for you as a simple, yet detailed instruction manual. You get stepby-step instructions: Do this, don’t do that, eat this, don’t eat that, and so on.
This is not just an informational book – it is a complete system that will take you from
where you are now to where you want to be – in the shortest possible period of time.
My new ebook, “How To REALLY Lose Weight After 40,” is not a questionable diet
that you’ll start and stop again to mess up your metabolism and deflate your self-esteem.
Instead, it synthesizes cutting-edge research on the true causes of weight gain and weight
loss into a comprehensive, easy-to-understand system of sensible eating and exercise that
melts off extra fat and keeps it from coming back.
Here’s a sampling of what you will soon learn in “How To REALLY Lose Weight
After 40”:
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“How To REALLY Lose Weight After 40” is a no-stone-left-unturned manual for
healthy weight loss. Everything you need to know about weight management and exactly
how to lose pounds without deprivation or risk is taught in this ebook.
My nutritional plan comes from the cutting edge of science and is chock full of
extraordinarily effective nutritional strategies and tips, all designed to turn your body into
a 24-hour fat-burning machine. This program does NOT require you to restrict calories.
It does NOT involve any drugs, herbs, stimulants, protein drinks or any other chemical or
unnatural interventions. It positively FORBIDS you to go hungry.
It is a medically sound nutritional blueprint for achieving the greatest sustainable and
healthy weight loss in the shortest amount of time, by eating the right foods combined in
the right way at the right times in the right amounts.
My only goal in writing this book is to help you reach to your goals, to get you leaner
than you’ve ever been before, and to clear up all your confusion about fat-burning
nutrition and exercise that may have held you back in the past. If this book helps you
succeed in reaching your fat loss goals, then this book is a success.
I look forward to helping you accomplish your weight loss goals.
Yours for a healthier, shapelier future,
Dr. Ronald Grisanti
www.YourMedicalDetective.com
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Chapter 1
Why Calorie Counting Doesn’t Work
Calorie counting is a futile endeavor. Many factors besides calories affect your weight. If
you fail to consider the other important factors, calorie counting will fail. A simpler
approach – one that makes calorie tables and charts unnecessary – is more effective.
Reasons for Failure
Calorie counting as a way of keeping weight down does not work. It is easy enough to
count the calories, but counting calories is not the same as burning them. There are so
many factors that modify the rate at which your body burns calories that simply
regulating the number of calories we consume is ineffective in the battle against the
bulge.
The calorie values of foods printed in books assume that foods containing them are
completely burned or oxidized. In reality, your body burns some foods better than others,
and there are individual differences in food burning ability
Your metabolic rate differs from one person to another. Genes, hormones, nutritional
requirements, type of exercise and your overall state of health affects your metabolic rate.
Some people are born with high metabolic rates and never gain weight no matter how
much they eat. On the other hand, there are people who eat very little and cannot seem to
lose one pound.
The following example should be of value:
A 12 ounce piece of red meat is likely to have the same amount of calories compared to
other pieces of meat weighing the same, like lamb, veal, etc
Let’s assume for illustration purposes that your metabolism represents the following
heating methods.
First we have a simple match
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Can you cook a 12 ounce steak using a match? Would you say, “probably not”? You
would be right.
Let’s now use a blowtorch.
Chances are your steak might get a little overdone. Would you agree?
How about a rocket jet blast?
Of course as ridiculous as this seems, you would be left with steak ashes.
In the world of fire and heat there are different chemicals and substances that have the
ability to burn and burn “hot”.
For instance:
Methane will reach a peak temperature of 1950 F.
Propane will reach a peak temperature of 2800 F and is hot enough to cut steel.
The hottest flame known to man is Acetylene reaching temperatures of 6300 F.
The point is quite simply your ability to burn fat is…
MORE DEPENDENT ON THE EFFICIENCY OF YOUR METABOLISM
THAN THE NUMBER OF CALORIES
Each of the above pieces of red meat were approximately the same amount of ounces and
calories, however, what changed was the intensity of heat.
Is your metabolism like the match, a blowtorch, or a kitchen oven?
13
The key to losing weight and keeping it off is simply to improve your body’s ability to
burn calories and that is what this book is all about.
Instead of focusing on the calories of each food, you will discover ways to rev up your
metabolism and turn you into a fat burning machine.
Instead of driving yourself crazy counting calories, you will learn sound scientific
principles to improve your metabolic function.
You will soon discover that your ability to lose weight is simply a matter of discovering
how to improve the efficiency of metabolism rather than remain frustrated with the
lowering of calories.
14
Chapter 2
The Science of Losing Weight
You may have tried many different weight loss programs and have succeeded in losing
weight, however, the weight eventually returns… many times with a vengeance. You
may have experienced the frustration of going on the diet of the month only to see the
weight and fat continue to increase. This vicious cycle only adds “insult to injury”,
causing your metabolism to come to a halting stop.
You may often feel that you are somehow responsible for this inability to lose weight.
Blaming genetics, lack of will-power and discipline tends to be on the mind of many of
these individuals. The fact of the matter is…
YOUR METABOLISM IS JUST TOO SLOW!
The following plan WILL increase your metabolism and will transform your body into a
“fat-burning” machine.
The following outline MUST be followed to the “T”. This is unlike any program that you
have followed in the past that offered “temporary weight loss”.
This program will “ignite” your metabolism to burn fat at a rate you never knew was
possible. Once your metabolism has reached the “Fat-Burning Zone”… you will be
pleasantly surprised to find that food becomes a joy rather than an enemy. You will
discover that food will NOT increase fat but actually burn the fat. ☺
Let me explain why we gain weight. The primary reason is simply this: you are NOT
burning calories fast enough to use all the calories you eat each day. Your metabolism is
like an oven on “warm” attempting to cook an eight-ounce steak. Guess what? You will
have to wait a long time before that steak gets cooked.
There are many factors which have led to your depressed metabolism. One which we
have no control over includes genetics (yes, you may have been born with an ultra-slow
metabolism). I promise you, you are not doomed to remain overweight. The kinds of
foods you eat may also have a MAJOR impact on your metabolism.
I will show you in the greatest detail, which foods bring your metabolism to a crushing
halt and which foods “supercharge” your metabolism.
There are two very common causes of metabolic slowdown.
Simple Carbs— I call these “metabolism stoppers”. You see, simple carbohydrates
(carbs) play havoc with your body’s ability to maintain glucose (sugar). Simple carbs,
cause “spikes” in the glucose balance, leading to a “flood” of insulin pumped into the
blood.
15
Now we have a BIG problem. You see, when your pancreas is consistently being asked to
pump out more and more insulin, something happens…your body is told to stop burning
calories as fuel and start storing everything as FAT. Ouch!!
That means breads, processed grains and sweet fruits like bananas cause “mega” spikes in
your insulin levels.
Are you ready for the worst part?? With this increase in insulin, your body will “hang on”
to the fat for dear life, doing everything it can to make sure you remain overweight for
your entire life. It essentially shuts your metabolism off and throws away the key.
Another ouch!!
The key to accelerating your metabolism for the quickest and most stable weight loss is
to carefully regulate the quantity and quality of complex carbs and protein. You may be
asking what type of protein you can eat. Your protein should consist of
•
•
•
•
•
Chicken
Fish
Lean meats
Eggs
Cheese
Please understand this important point, high fat protein will slow down your metabolism.
Stick with lean proteins. Chicken, white turkey meat, veal, venison, and fish are your best
choices. I will provide your eating plan. Almost there.
Here is a twist. When it comes to eating protein, lean is better. When it comes to carbs,
complex is the best and will ignite your metabolism.Your body will react better to
complex or “slower” carbs and cause your metabolism to begin picking up speed.
REMEMBER THIS:
Fatty proteins=============================
Lean proteins=============================
SLOW METABOLISM
FAST METABOLISM
Simple carbs==============================
Complex carbs============================
SLOW METABOLISM
FAST METABOLISM
IMPORTANT POINT:
Make sure you ALWAYS eat a complex carb with a lean protein. This combination will
have the effect of a “triple blast” and create a FAST, FAST, FAST metabolism.
Think about this. What would happen to your metabolism if you ate a simple carb and a
fatty protein, such as white rice, white bread and a 8 ounce sirloin steak? You guessed
right, time for your metabolism to go into hibernation (May be good for bears, but not for
your body).
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Now how does this sound? Chicken sautéed in white wine, baked potatoes with a little
“real” butter and steamed vegetable melody of asparagus, green beans, cauliflower, etc.
This is the kind of food that will “kick start” you metabolism.
The secret to super-charging your metabolism will require replacing the types of
carbohydrates and proteins that slow your metabolism with carbs and proteins that speed
it up.
Complex carbs like sweet potatoes, brown rice, squash and other whole grains will make
up the bulk of your “fat-burning carbs.
Simple carbs, like sweet fruits, pure sugar and processed grains will slow your
metabolism like molasses.
Green vegetables are neutral and are suggested to add fiber to your eating plan.
Your eating plan is designed to use the best foods to kick-start your metabolism into
over-drive. Once your metabolism reaches the “fat-burning zone” the pounds will
literally melt off.
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Chapter 3
A Metabolism Story
I want you to envision starting a campfire with kindling (fire wood) and an igniter (a
match). Using the kindling and a few dry leaves will make it quite easy to start the fire.
Now, the key is keeping the fire from dying out.
You must “stoke” the fire by adding more and more kindling, then larger pieces of wood
and finally a log.
I think you see the point.
Your metabolism works the same way. You must build the fire and keep it burning and
burning and burning.
The problem most people face is the fact that either they never get the fire started in the
first place or they simply get it started but do not add enough kindling to keep the fire
burning.
Your job is quite simple and that is to “master” the art of keeping your metabolism
burning at a rate that will literally burn the fat.
Now let me offer a few suggestions and warnings.
Realize that it is almost impossible to start a campfire by attempting to ignite a log
without first building the foundation of kindling and dry leaves.
This is what most people do when they go on these crazy low calorie diets or diet pills,
etc.
THEY ARE TRYING TO USE A LOG TO START THE FIRE
Yes, you might see a temporary spark of fire, but it will die out way too fast to be of any
benefit.
On the other hand, how many people attempt to go to the gym and exercise and exercise
like there is no tomorrow only to sit in utter frustration wondering why in the world they
have not succeeded in looking like the picture on the cover of Glamour magazine.
18
The pushing and grunting of high intensity exercise is like using a blowtorch to start a
fire. Yes, you may see an immediate blaze but what have you accomplished?
NOTHING
….if you are trying to start a nice warm campfire..
Your goal is rather simple..
…and that is to get your metabolism (fire) started and to keep it burning long enough
until your metabolism (fire) is burning on its own with little extra effort.
NOW YOU ARE IN THE FAT BURNING ZONE
Compare the fat-burning zone to a campfire that is burning with little effort and is ready
to heat a pot of soup or warm enough to keep you nice and toasty on a cold night.
Get the point?
That is what you are working toward… to get your fire burning without too much effort..
to the point where the fat simply melts off. Just as adding a little extra wood to an already
burning fire keeps the fire burning, you too will use something that will keep your
metabolism from burning out.
First let me tell you what it is not..
#1: It is not low calorie diets.
#2: It is not diet pills.
#3: It is not excessive aerobic exercise.
#4: It is not carb or fat blockers.
#5: It is not 95% of what you have read.
The secret to starting and keeping the fire (metabolism) burning will be FOOD, yes food
and a lot more than you are used to.
You will actually be able to eat and lose weight. Food will become your friend.
The motto is “Eat More to Lose More”
IMPORTANT POINT:
DO NOT LET YOURSELF GET HUNGRY; hunger pain tells the brain that you are
starving, causing your body to preserve and store fat.
19
What most people interpret as something good is actually detrimental when it comes to
losing weight.
Think of it this way
HUNGER PAINS ==================
WELL FED BODY ================
Gain fat
Melt the fat
You are probably used to eating two or three meals a day. This is a sure way to gain
weight and never lose a pound.
Before, when you went on a diet and reduced the amount of food you ate, your body
interpreted that you were starving and slowed your metabolism
The body sees a decrease in food as a state of emergency and does everything in its
power to hang on to the fat to “protect” you.
Feed Your Body, Lose Fat
Starve the Body, Gain Fat
Interesting?
Now what does it take to build your fire (metabolism)?
#1: You must eat to lose weight. The secret is to eat every two and a half to three hours.
Eat three regular meals and two to three snacks.
That is it.
EATING BECOMES YOUR KINDLING AND WOOD TO
KEEP THE FIRE BURNING
Now a word to the wise and hear this LOUD and CLEAR…
THE PROGRAM WILL NOT WORK IF YOU DON’T EAT
If you skip meals or reduce the portions size your PROGRAM WILL NOT WORK!!
On the other hand, when you combine the frequent eating schedule with the best foods
for your body, you will start a fire that will burn and burn. You will then experience a
rapid and dramatic weight loss.
20
The Phenomenal Power of Frequent Eating
Of all the nutrition strategies you will read in my book, the practice of eating small,
frequent meals – one approximately every three waking hours - is by far the most
effective way to speed up your metabolism.
It’s so effective, in fact, that when you see the results, you may wonder why you haven’t
done this before.
Contrary to what you have been told or read, this is the secret of top models and
bodybuilders.
After 8 to 12 weeks of dieting on super-clean, high quality protein foods and low
glycemic carbohydrates eating five or six times a day, you will have your metabolism
“spinning” so fast, that it will burn through huge quantities of food – even junk food!
Your body becomes like “human food incinerators,”producing enormous amounts of
heat and burning off calories at an alarming rate.
When frequent eating is combined with the right food choices and smart exercise, your
body will literally turn into a turbo-charged fat burning machine!
Why you will never reach your maximum fitness goals
without eating five or six meals a day?
Just how important is frequent eating?
Well, let me put it this way: Comparing three “squares” to six meals a day is like
comparing an automobile with a 450 horsepower V-10, 8.0 liter to a car with a four
cylinder engine. There’s nothing wrong with the four cylinder automobile.
It will get you where you want to go – eventually - but if you wanted to get somewhere in
a hurry, which engine would you rather have?
Of course, the 450 horsepower V-10, 8 liter car!
The odds are good that you invested in this program because you want to get results
faster and reach your goals sooner.
There are limits to how fast you can safely lose body fat, but high meal frequency will
allow you to do it as quickly as possible.
If you have ambitious goals and want to get to your fitness destination as quick as
possible, then five or six meals per day is an absolute!
21
The Danger of Infrequent Eating
ONE or TWO meals a day is a disaster.
If you haven’t been eating at least three times a day, you are causing serious damage to
your metabolism. If you want to get your metabolism back up to speed, remember you
MUST eat.
Eat THREE meals a day, properly balanced with the right nutritious foods, and work out
hard and you'll get some results.
But...you'll get about half the results you'd get from six meals a day and it will take you
twice as long to get there. If you have a naturally slow metabolism, you may have serious
difficulty on only three meals.
And if you miss even a single meal, then you’re causing metabolic damage.
If you eat FOUR meals a day, making intelligent food choices and combining your
foods in the ideal ratios, you’ll see some decent results.
But you'll only get about sixty or seventy percent of the results you'd get from five to
six meals a day and it will take you longer to get there, if you do get there.
FIVE meals a day? Now we’re getting somewhere. Five meals a day will give you good
results on a weekly basis.
SIX small meals a day is the answer!
Two simple facts of physiology will explain why:
(1) It takes about three hours to digest each meal, and
(2) Protein (amino acids) lasts about three hours in the bloodstream. If you sleep
eight hours per night, that leaves 16 waking hours in the day.
Six meals over 16 hours equals one meal every 2.7 hours. If your goal is five meals, then
your target is one meal every 3.2 hours.
Average it up for simplicity, and that’s where the guideline of one meal every three hours
comes from.
Five meals a day seems to be the optimal number for women and six meals is ideal for
men.
Skipping meals (especially breakfast) is one of the
cardinal sins of fat burning nutrition
22
Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning
and muscle-building nutrition. Missing meals slows down your metabolism and triggers
your body’s starvation responses.
If skipping meals is the cardinal sin of fat burning and muscle building nutrition, then
skipping breakfast is a capital crime suited for the death penalty! And yet “everybody” is
doing it!
Suppose you skip breakfast and you haven’t eaten since 8:00 p.m. the previous evening.
If you eat lunch at 12:00 pm, you’ve gone 16 hours without any food. At this point, not
only are you losing precious muscle but you are sending an unmistakable starvation
signal to your body.
Don’t do it!
Make breakfast your most important meal (even if you don’t like it)
Timing Your Eating: The Secret of the Fittest People
Make breakfast your largest meal and dinner your smallest
There’s one small adjustment that can increase your fat loss even further; it’s called
“calorie tapering.”
There’s an old saying, “Eat breakfast like a king, lunch like prince and dinner like a
pauper.”
This arrangement of meals from largest to smallest is a smart way to speed up your fat
loss.
The typical eating pattern of the average American is: no breakfast or skimpy breakfast
like a bagel or doughnut, then a big lunch, usually fast food or cafeteria food, concluding
with a huge dinner and a late night snack.
If you want every calorie to be used most efficiently, reverse the order and eat a large
breakfast, a small or moderate dinner, and avoid eating late at night. You are much less
likely to store the early morning meal as fat because you’ve been fasting overnight
Start eating early in the day and eat your last meal at
least two or three hours before bedtime
23
Here are five tips to make frequent eating as easy as possible
1. Think of where you’ll be tomorrow and plan your entire day in advance.
2. Schedule a time for each meal and stick to it. When you design your menus, always
select a time for each meal. Once established, make this your permanent meal time so
there’s as little thought involved as possible. If you stay with the same schedule long
enough, eating at the prescribed meal time will become a deeply-ingrained habit.
3. Cook your food the night before, for an entire day of meals
It’s an absolute must to prepare at least one full day’s worth of food at a time. Pack your
food in plastic containers, ready to take with you wherever you go.
4. Cook in bulk
Another time saving strategy is to cook in large quantities for several days or even an
entire week in advance.
5. Plan ahead when traveling
The role of meal replacements and protein shakes in
frequent eating
A frequent challenge many people face is that work, school or family commitments often
make it difficult to eat five or six meals per day.
In some business or personal situations, it’s not appropriate to open up your plastic
container and have a 20- minute break for yams, green beans and Salmon just because it’s
time for meal four.
Whole foods should always be your number one choice when time permits, but in a time
crunch, a meal replacement product (MRP) can be the difference between getting your
meal or going into the danger zone.
MRP’s usually come packaged as powders in tubs, canisters or individual packets.
Examples include “Rice Protein”, Egg Protein and Whey Protein.
I commonly don’t recommend protein bars. Most protein bars and meal replacement bars
are at best a nutritional compromise and at worst they are nothing more than candy in
disguise. Read labels carefully before eating any bar – you’re likely to find refined
sugars, saturated fats and unhealthy trans-fatty acids in the ingredients.
Your product of choice should be a powder that you mix in water or another liquid
(skim milk, juice, etc.) It’s never a good idea to replace more than one third of your
total calories with shakes, and only do so if it absolutely necessary (that’s a maximum
of two out of six meals).
24
Remember, these products are food supplements, not a substitute for good eating habits.
The only benefit of powdered drink mixes is convenience. Supplements will give you the
calories and nutrients you need, but they won't provide the metabolic boost that solid
food does. Whole food is what really stimulates the metabolism.
** One exception to the food bar is a product call the Gluco-Support Bar by
BioGenesis. For more information call my office at 1-864-292-0226.
25
Chapter 4
The Fundamental Diet
You don’t have to be a gourmet chef to lose weight. Why a simple
eating plan is the most effective.
The following dietary recommendations apply to you, your family and your friends
interested in permanent weight loss.
There are three common dietary components that should be kept to an absolute minimum
in everyone’s diet.
a) Sugar: the average person consumes over 100 pounds of sucrose every year.
That constitutes an amazing 20% of their caloric intake in the form of concentrated sugar.
You must understand the serious consequences of eating this much sugar. You must also
understand that the sugar found in fruit juice and honey is every bit as damaging as the
sugar in candy.
b) Polyunsaturated or hydrogenated oils (most salad dressings, margarines, fried foods
and most commercial mayonnaise)
c) NutraSweet
The Super Simple Formula to Lose Weight
A minimum of five (six is best) meals must be eaten daily. Each of those meals should
approximate the ideal ratio of protein and fat to carbohydrate.
To ensure sufficient protein and, especially healthy fat intake, the following formula
should be applied.
How to Calculate Your Daily Protein Needs
Please reference the digital version of the book to access the videos or use
the following link
http://www.loseweightafter40.com/meal102.swf
26
The key to losing fat in record time is to feed your muscles and starve the fat. The way to
do this is to eat one gram of protein for every pound of lean muscle.
Body Fat Percentage Reference Guide
Here is How to Do It:
You will need to get your exact weight and bodyfat. Yes, I did say bodyfat. I recommend
that you invest in a scale that has a built in bodyfat program. The best and most
economical is the scales made by Tanita. Almost any sports store or Walmarts sells the
Tanita scales
Let's say you weight 160 pounds with a bodyfat of 43%, simply look at the below chart
and you will see that 43% has a multipler factor of 12.25. Now take your weight of 160
pounds and divide it by 12.25. This gives you the number 13. This means you need to eat
13 ounces of protein per day. To convert the ounces to grams, simply multiply the
number 13 by the number seven and you will get the number 91. 91 is the number of
grams of protein to consume in one day.
To convert protein ounces to grams, simply multiply ounce by seven. So, one ounce
of protein is equal to seven grams of protein
27
Here is another example:
Let's say you weigh 260 pounds with a body fat of 48%. Simply look at the chart above
and you will see that 48% has a multipler factor of 13.50. Now take your weight of 260
and divide by 13.50. This gives you the number 19. This means you need to eat 19
ounces of protein per day. To convert this to grams, multiply 19 by seven and you get the
number 135. 135 is the number of grams of protein to consume in one day.
How about one more example?
Let's say you weigh 190 pounds with a body fat of 32%. Simply look at the below chart
and you will see that 32% has a multipler factor of 10.25. Now take your weight of 190
and divide by 10.25 This gives you the number 18.5. This means you need to eat 18.5
ounces of protein per day. To convert this to grams, multiply 18.5 by seven and you get
the number 130. 130 is the number of grams of protein to consume in one day.
28
The goal is to eat one gram of protein for one pound of "lean" muscle
Simple??
How to Calculate Your Daily Carbohydrate Need
Please reference the digital version of the book to access the videos or use
the following link
http://www.loseweightafter40.com/meal103.swf
Using the following Carbohydrate Point Chart, you simply multiply your ounces of
protein
by 10 and you have the perfect ratio of protein to carbohydrates to permanently lose
weight.
For example if we take the above 160 pound example with a bodyfat of 43%, you find
that 13 ounces of protein per day is needed. Simply multiple 13 by 10 and you get 130
carbohydrate points.
For the 260 pound person, his perfect protein, carbohydrate calculation would be 19
ounces of protein and 190 grams (points) of carbohydrates.
KEY POINT: To Calculate Your Daily Carbohydrate Per Day Simply
Multiply Your Daily Ounces of Protein By 10
How To Structure Your Meals for Maximum Weight Loss
Please reference the digital version of the book to access the videos or use
the following link
http://www.clinical-rounds.com/meal101.swf
29
The key to maximum weight loss is to eat five to six small meals per day.
METHOD #1 (Six Equal Meals Per Day)
Simply take your total protein and approved carbohydrates and divide by six and/or five.
Let me explain by showing you an example.
Using the first example above, you see that the 160 pound person will need 13 ounces or
91 grams of protein and 130 points (grams) of approved carbohydrates per day. Simply
divide these numbers by five and/or six and you find that you will need to eat 2.6 ounces
(for five meals) and/or 2.2 ounces (for six meals) of protein per meal.
Converting this to grams, you should eat 18 grams and/or 15 grams of protein
respectively per meal. Follow the same format with the carbohydrates. Using the above
example again, you see that 130 grams (points) of carbohydrates need to be eaten per
day. Simply divide 130 by five and/or six and you will get 25 and/or 22 respectively.
Each meal should include 18 grams (2.6 ounces) of protein and 26 grams of
carbohydrates when eating five small meals per day. On the other hand if you choose to
eat six meals instead of five, you will be eating 15 grams of protein and 22 grams of
carbohydrates
METHOD #2 (Three Meals and Two Snacks)
Simply take your total protein and approved carbohydrates and divide by four, then
divide one meal by two to calculate your two snacks.
Using the first example above, you see that the 160 pound person will need 13 ounces or
91 grams of protein and 130 points (grams) of approved carbohydrates per day. Simply
divide these numbers by four and you find that you will need to eat 3.3 ounces (23 grams)
of protein per meal and 33 points (grams) of carbohydrates. Now to calculate your
snacks, simply divide one meal by two and you get approximately one and half ounces
and/or 12 grams of protein and 17 grams (points) of carbohydrates
How About Fat?
The last macronutrient is dietary fat. Fat is easy. Just add a few nuts, some olive oil or a
couple olives to balance out your meal. If your protein source is high in fat, don't add any
extra dietary fat.
The Ultimate Meal Combination
30
The ultimate meal combination for burning fat is a lean protein, a starchy carbohydrate
and a fibrous carbohydrate eaten together at the same meal
Here are three examples of the "Ultimate meal combination"
Example 1: Brown Rice (complex carb) Mixed green salad (complex fibrous carb)
Salmon (lean protein)
Example 2: Sweet potato (complex carb) Broccoli (complex fibrous carb) Chicken breast
cutlet (lean protein)
Example 3: Oatmeal (complex carbohydrate) Egg white omelet with one yolk (lean
protein) Grapefruit (natural simple carb – optional)
Go to Digital Version of Book to Download 21 Day Menu Plan or
use the following link
http://www.loseweightafter40.com/menu2.pdf
31
Chapter 5
The Secret to Permanent Weight Loss
The concept of grazing vs. gorging is one of the secret weapons used by almost every
person who has permanently succeeded in losing weight.
As we have discussed, DO NOT LET YOURSELF GET HUNGRY. This is a sure way
to put on the fat.
Instead, eat an approved glycemically balanced meal every 2 to 2 ½ hours and the
bodyfat will simply melt right off you.
What to Do If You Find You Are Still Hungry
In the unlikely event you find yourself consistently hungry after eating meals with your
proper proportion of protein and carbohydrates then it generally means you are simply
not eating enough.
You have two choices:
Eat larger portions at each meal while maintaining the constant ratio of protein to
carbohydrates. In other words, add one additional ounce of your favorite protein and
10 additional points of carbohydrates foods. (Under no circumstances should you eat
dessert or other starchy food on top of a meal that was otherwise perfectly proportioned)
Your second choice is to follow your micro meal with as much as you like of any of the
following: avocado, (yes avocados), raw vegetables, almonds, olives, sunflower seeds,
piece of cheese with fruit.
What Can You Drink?
This is a common question asked my many of my patients. The best beverage to drink is
water (I recommend spring or filtered water).
Sweetened sodas, fruit drinks and alcohol (even naturally sweetened) will adversely
affect your metabolism (glucose/insulin ratio) and should be used sparingly.
With the growing interest of coffee houses like Starbucks and it’s multiple list of unique
coffees like Mocha Java, Espresso Roast… to name a few, I would still caution you to
limit your consumption of this popular drink.
A few weight loss studies have indicated that for people who exercise and maintain a
glycemically balanced diet, consuming large amounts of caffeine and other stimulants
may slightly enhance weight loss. This may seem encouraging, but read on.
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Caffeine's effects on the nervous system increase your heart rate. The amounts of caffeine
used in weight-control studies have been significant - equal to 6 cups of strong coffee
daily. However, the kick from this amount of caffeine doesn't seem to significantly
increase metabolic rate - the rate at which the body burns calories.
Nor does it result in significant loss of body fat. In some people, the large amounts of
caffeine cause jitters, irritability, insomnia, and elevated blood pressure.
For one thing, caffeine is a stimulant and like other stimulants may adversely affect your
metabolism. Yes, the occasional coffee indulgence may be OK, however, regular coffee
drinking will eventually “short-circuit” all your hard work at improving your metabolic
rate.
In addition, recent reports also suggest that caffeine raises both blood sugar and insulin
levels. This leads to temporary signs of a condition called insulin resistance. (Chapter
30)
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Chapter 6
The Fundamental Approved Food List
The following foods should make up the bulk of your nutrition plan.
To make planning your nutrition plan SUPER SIMPLE, I have put together a userfriendly point system.
The Carbohydrate Point Chart
For all intents and purposes the points and grams are interchangeable
APPROVED FRUITS
Strawberries: 12 points per cup
Raspberries: 14 points per cup
Blackberries: 14 points per cup
Grapefruit: 17 points
Apples: 23 points
Pear: 23 points
Pineapple: 19 points per cup
Blueberries: 20 points per cup
APPROVED VEGETABLES
Broccoli, Asparagus, Cauliflower, Green Beans, Cabbage, Celery, Zuchinni, Mushrooms,
Artichoke, Spinach, Green, Red & Yellow Peppers, Brussel Sprouts, Onions, Cucumber,
Romaine Lettuce, Kale, Enchive, Beet Greens, Arugula, Collard Greens, WaterCress,
Radish, Turnip Greens, Dandelion Greens, Mustard Greens, Parsley, Alfalfa Sprouts
5 points per cup for any of the above approved vegetables
APPROVED STARCHES
Medium Size Sweet Potato: 22 points
Medium Yams: 22 points
Brown Rice: 18 points per 1/2 cup
Barley: 18 points per 1/2 cup
Squash: 23 points per cup
Cooked Regular Oatmeal: 26 points per 1/2 cup
Whole Wheat Pasta: 37 points per cup
Pumpkin: 22 points per cup
All Beans: 20 points for 1/2 cup
Whole Wheat Bread: 16 points per slice
Non-Gluten Bread: 16 points per slice
One Ear of Corn: 19 points
Cooked Carrots: 15 points per 1/2 cup
34
Go to Digital Version of Book to Download 21 Day Menu Plan
http://www.loseweightafter40.com/menu2.pdf
The Twelve Worst Foods You Should NEVER Eat
The following foods are garbage and will sabotage your hard efforts to lose fat and reach
your fitness goals:
The 12 worst fat-storing foods you should never eat:
1. Ice cream
2. Fried foods
3. Doughnuts and pastries
4. Candy, chocolate & sweets
5. Soda
6. Fruit “drinks” and other sugar-sweetened beverages
7. Potato chips
8. Bacon, sausage
9. White Bread
10. Hot dogs, fast food burgers
11. Cookie
12. Sugary breakfast cereals
The Twelve Best Foods You Should Eat Often
This recommended food list should be considered the staple foods of a fat loss program.
resource in this entire program.
Variety is important, but these are the foods you can’t go wrong with and the ones you’ll
keep coming back to time after time.
1. **Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc)
2. Yams (or sweet potatoes)
3. **Potatoes (white or red)
4. Brown Rice
5. **Whole wheat bread and 100% whole grain products
6. Vegetables
7. Fresh Fruit
8. **Low fat & non fat dairy products (yogurt, cheese, cottage cheese, etc)
9. Chicken or turkey breast
10. Egg whites with some yolks
11. Lean red meat (top round, extra lean sirloin)
12. Fish and shellfish
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** Some people may have a problem with wheat and gluten foods. In that case, I
suggest purchasing alternative wheat products and gluten-free grains from your local
health food store or online.
** White potatoes are part of the nightshade vegetable family and have been known
to contribute to arthritic joint pain. In the event you are suffering with arthritis, I
suggest that you avoid white potatoes and instead stick with red and sweet potatoes.
** Some people are lactose intolerant and others simply have sensitivity to milk
products. Again as I mentioned above about wheat, I suggest that you consider dairy
alternative products like rice cheese, goat milk.
Giving Taste to Your Food
“Spicing it Up”
The most important thing about your eating plan is that you MUST enjoy the taste of
your food. If plain chicken or fish is OK with you.. then great..But if you require a little
more flavor in your foods, then I believe this short report will be of help.
Vegetable Broth Recipe: this is ideal for sautéing vegetables fish or chicken. You could
also add this to rice and potatoes.
2 leeks
1 onion
1 cup of mushrooms
1 bay leaf
½ cup fresh parsley
fresh ground pepper
3 ribs celery
2 carrots
2 tomatoes
4 cloves garlic
1/2 cup fresh cilantro
Chop all ingredients very finely and combine in a stockpot with 1 ½ to 2 quarts of water.
Bring water to a boil, turn heat down and simmer for 40-45 minutes. Strain vegetables
and store broth tightly covered in the refrigerator for up to one week
======================
I have prepared a list of excellent herbs with tasty recipes to make your food alive and
palatable.
36
Fresh herbs are best, however, if you want to start with some of the seasoning mixes and
salt substitutes that are already combined such as Mrs. Dash, Parsley Patch or Spice
Hunter…by all means, give it a try.
Most health food stores carry many “salt-free” seasonings, which are perfect for most
people’s taste buds. Just make sure they don’t contain salt or sugar.
Here is a list of great spices. I am confident that with a little experimenting and a little
combining you will be able to “whip up” a winner.
Onion powder
Cilantro
Allspice
Coriander
Curry
Mint
Parsley
Fresh Garlic
Turmeric
Marjoram
Rosemary
Cloves
Tarragon
Chervil
Cumin
Garlic Powder
Sage
Nutmeg
Dill
Ginger
Oregano
Paprika
Chives
Cayenne
Basil
Don’t underestimate the flavor of pepper. Pepper will add much more flavor to food
without masking the natural flavor. Fresh ground pepper is definitely better tasting than
the kind you find in the shaker.
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The following are some excellent combinations and can be used on chicken, fish... even
egg omelets.
SIDE NOTE:
Combine all ingredients of the following spice combinations in a tightly sealed jar or
container.
Chili Powder:
3 tbsp. paprika
1 tbsp. turmeric
37
½ tbsp cayenne pepper
½ tbsp garlic powder
Italian Seasoning:
2 tbsp dried basil
2 tbsp dried oregano
2 tbsp.dried rosemary
2 tbsp dried marjoram
2 tbsp dried coriander
Cajun Spice
4 tbsp paprika
2 tbsp garlic powder
1 tbsp coriander
1/2 tsp. fenugreek
1/2 tsp. cayenne pepper
2 tbsp onion powder
1 tbsp cumin
1 tbsp. thyme
1/2 tsp. fennel
1/2 tsp. Black pepper
Mushrooms:
Try cooking with mushrooms, especially when you sauté chicken breast.
Onions and Garlic:
Don’t forget this great combination. Again great for sauté. May want to save this
combination for your evening meals. Not good for work environment.
The Rules of Restaurant Eating:
Dos and Don’ts You Should Know
If you are anything like me, I enjoy going out to eat. However, eating out can be
dangerous for your fat loss quest unless you know the rules of the game
Order meals of lean proteins and vegetables and a small starchy food such as rice
or potato.
Carefully read menus, watch for danger items, learn how to make sensible
selections, know how your food is prepared, and don’t hesitate to tell your server
exactly what you want and how you want it prepared.
Split a meal with your spouse or friend. Restaurant portions are often oversized
and can easily be shared. My wife and I almost always split a meal and simply ask
for an extra plate of steamed vegetables.
38
Here are some Do’s and Don’t you should know
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DO order food broiled, grilled, poached, roasted, baked or steamed
DO order whole grain breads, toast, breadsticks, rolls, or pitas (no butter).
DO order your vegetables steamed.
DO order fresh fruit (no whipped cream or toppings).
DO order grilled (not fried) chicken breasts and make sure skin is removed.
DO order red pasta sauces instead of creamy white sauces (like alfredo).
DO order entrees containing chicken, fish, seafood, rice, potatoes, and vegetables.
DO order your baked potatoes plain (no butter, no sour cream, no bacon bits).
DO order green & tossed salads without the high-fat toppings (bacon bits, cheese,
croutons).
DO order your eggs cooked with whites only or no more than 1 yolk.
DO eat small portions.
DO use freely spices, pepper, herbs, mustard, lemon juice and vinegar.
=====
DON’T order restaurant or fast food burgers, they are usually loaded with fat and
very high in calories. Instead, choose a grilled chicken or turkey breast sandwich.
DON’T order cheese, cream, egg, or onion soups. Instead choose clear, brothbased soups with noodles or vegetables. (watch the MSG!)
DON’T order foods described as buttered, buttery, in butter sauce, prime, stuffed,
sautéed, fried, pan fried, batter-dipped, creamed, in cream sauce, in cheese sauce,
in its own gravy, hollandaise, béarnaise, beurre blanc, parmigiana, parmesan,
alfredo, au gratin, au lait, a la mode, au fromage, basted, marinated, or escalloped.
DON’T order rich, creamy sauces.
DON’T put croutons, bacon bits, ham, creamy dressing & other high fat toppings
on salads.
DON’T order croissants, pastries, biscuits, butter rolls, or regular muffins.
DON’T order traditional desserts.
DON’T feel that you must eat everything on your plate.
39
Chapter 7
How To Simplify Your Eating For the
Busy Person
Preparing your food ahead of time is extremely important. You don't want to be in a
position where you have to figure out what to eat next. Plan your eating!
Schedule it and I promise you will be amazed how easy it gets..
Matter of fact, one of the challenges facing a lot of people is the question…
HOW DO I STOP THE CRAVINGS?
Well, the SECRET is in fueling your body before it gets hungry.
The cravings will simply vanish once you begin feeding your body.
We need to make sure we feed this body of ours before the "hunger/craving monster”
comes
out looking for a feast.
You know what, as you begin feeding your body, the cravings will stop… I PROMISE!!
Think how much time we spend on the thought of food. If you are anything like me, I use
to think about food all the time.
It goes something like this...
Let's see… What do I want to eat for lunch? I really have this tremendous craving for
XYZ dinner and oh... forget the 9PM cravings.
Well, here I go again, FEED YOUR BODY ON A SCHEDULE AS IS OUTLINED
IN THE PROGRAM and you will find within a few days that the thought of food
becomes more of a second thought.
Think of all the things we can get accomplished when food is not the main thing on our
minds.
So my point today is this:
Prepare your food ahead of time. I recommend purchasing Pyrex glass or Tupperware
containers and simply put your 2nd, 3rd (this will usually be lunch) and 4th (sometimes
your 5th meal/dinner) meal in these containers. If you have a small refrigerator at your
place of work…great. Simply put these containers in the "fridge", then like clockwork,
take out the container and enjoy your timed feeding.
40
Stick it in the microwave (do you have one??) and "feed your body".
Notice I did not say… “eat.”
I really mean feed/fuel your body.
41
Chapter 8
How To Supercharge Your Metabolism By Doing
the One Thing Almost All Weight Loss Gurus Tell
You Not To Do
Remember the main thrust of this program is to "supercharge" your metabolism to such a
point that the fat will simply melt off.
One of the secret weapons in your possession is good ol' food. Well, I have some good
news… real good news. Read this VERY CAREFULLY.
I want you to have a THREE FUN MEALS spaced out over the week.
Let me explain.
Remember eating frequently and eating the right foods work consistently to create a
POWERFUL "Fat Melt-Down.”
Well, eating a lot of food in a short time will NOT stop your fire from burning out.
Yes if you eat a lot of wrong foods for a lot of days, the fire will go out and the fat will
come back.
Now back to the THREE FUN MEALS.
Let me get a little more detailed, so we are all on the same page.
Here are the rules:
Eat anything you want for each of the three fun meals.
You want to eat 10 bags of chips? Go for it!
How about two gallons of Breyers Chocolate Chip Ice Cream with whipped cream and 20
cherries on top?
How about 6 slices of your favorite pizza, a Big Mac, Whopper?
You name it, you can eat it!
There is absolutely NOTHING stopping you. Eat as much as you can consume.
42
Let's say you plan to go out with friends this upcoming Friday night and you decide to go
to an Italian Restaurant, well, forget your program for this FUN meal and eat to your
heart's content. Eat three loaves of bread with garlic and cheese.
Eat 2-3 appetizers. Order the largest entrée on the menu. Eat butter, cream sauces and
don't forget to finish this meal with a scrumptious dessert..
Now here is the catch. You MUST eat this HUGE quantity of food in one sitting. You
should not eat this big meal and then decide to go downtown to have some dessert.
Eat your food in one sitting.
Your next fun meal could be after church, after work one evening, lunch, or a big
breakfast. The same thing holds for this meal. Enjoy your favorite restaurant and eat, eat,
eat! No limits!
Now you may thinking… Won't this set me back? The answer is a BIG NO :)
I want you to think about it this way, you are feeding your body 5-6 times a day with
food that will super-charge and rev-up your metabolism. Let's count 6 meals a day times
7 days equals 42 meals a week. With three fun meals a week, you are still eating over
90% of "good eating".
Let's give this some more thought while you pick yourself off the ground. I can feel your
heart pounding in excitement.
You see, there is a POWERFUL physiological reason to purposefully overeat during
these two magical moments in time.
First, it will help convince your body that it is not starving. Yes, you see, your brain is
very powerful and it has been conditioned over many years to interpret any variation in
food intake (even if it is good) that you are still heading toward "mental" starvation, even
though you are eating 6 times a day.
If you catch yourself saying, I don't know how long I can do this or I just dread eating
another sweet potato and chicken. Guess what your brain is interpreting this to mean?
STARVATION!!!
Don't try to trick your brain and attempt to convince yourself that you are not hungry.
Your brain is saying “something is just not right and we need to hold onto this fat for dear
life.” And guess what…
No loss of fat! End of story
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In contrast, when your brain gets the message (LOUD AND CLEAR) that a FUN MEAL
is ALWAYS going to be there, then it has no reason to hang on to the fat and you
guessed it ..."melt down city" here we come!
Pause right now and ask yourself:
How do I feel mentally about the fact that you MUST have a FUN MEAL three times a
week?
Did you kind of get a "tingly feeling” over your body? Different people have different
reactions, but ALL will contend that this is a breath of fresh air and by simply feeling that
calm, your brain says "you know what body, we are safe!” No need to store up the fat for
another rainy day. Good bye fat!
One important point. This will only work as long as you follow the basics of your eating
plan. No need for me to go into detail. You know what to do.
Anyway, good eating and watch the pounds, fat, and inches disappear.
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Chapter 9
Do You Need an Oil Change?
Coconut Oil: The Forgotten "Good" Fat
Unfortunately, coconut has been mis-represented causing millions of people to miss out
on this powerful food.
Coconut oil contains what are called medium chain fatty acids, or medium chain
triglycerides (MCTs for short). Researchers now know that weight loss associated with
coconut oil is related to the length of the fatty acid chains contained in coconut oil.
These medium chain fatty acids are different from the common longer chain fatty acids
found in other plant-based oils. Most vegetable oils like sunflower, corn, soy, safflower,
canola, cottonseed are composed of longer chain fatty acids, or triglycerides (LCTs).
LCTs are typically stored in the body as fat, while MCTs are burned for energy. MCTs
burn up quickly in the body.
Coconut oil is nature’s richest source of MCTs that increase metabolic rates and lead to
weight loss.
MCTs promote what is called thermogenesis. Thermogenesis increases the body's
metabolism, producing energy.
People in the animal feed business have known this truth for quite some time. If you feed
animals vegetable oils, they put on weight and produce more fatty meat. If you feed them
coconut oil, they will be very lean.
There are many studies proving this concept of thermogenesis and MCTs in the scientific
literature.
In 1989 a study was done in the Department of Pediatrics, Vanderbilt University, at
Nashville TN. Ten male volunteers (ages 22 to 44) were overfed (150% of estimated
energy requirement) liquid formula diets containing 40% of fat as either MCT or LCT.
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Each patient was studied for one week on each diet in a double-blind, crossover design.
The results: "The results demonstrated that excess dietary energy as MCT stimulates
thermogenesis to a greater degree than does excess energy as LCT.
In another study recently conducted at the School of Dietetics and Human Nutrition,
McGill University, Ste-Anne-de-Bellevue, Quebec, Canada, twenty-four healthy,
overweight men consumed diets rich in MCT or LCT for 28 days each.
Their conclusion: “Consumption of a diet rich in MCTs results in greater loss of bodyfat
compared with LCTs.
Thus, MCTs may be considered as agents that aid in the prevention of obesity or
potentially stimulate weight loss.”
These studies point out two important facts: First, when MCTs are substituted for LCTs
in the diet, the body is much less inclined to store fat. Second, when we eat sensibly, a
diet containing MCTs is more effective than a low-fat diet at decreasing stored fat.
The right kind of fats can help you lose weight. Like lighter fluid added to a barbecue,
adding the right kind of fats will increase the intensity and efficiency of your metabolism.
I strongly recommend avoiding sunflower, corn, soy, safflower, canola, cottonseed or
products that contain these oils.
Also no hydrogenated or partially hydrogenated fats, no margarine, no vegetable oil, no
shortening.
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Chapter 10
Fiber
Increasing the amount of fiber promotes weight loss. Besides providing “bulk” to your
stools, fiber has been found to play a role in blood sugar control and glucose/insulin
control.
20-35 grams of dietary fiber a day is recommended.
There are many water-soluble fiber supplements to choose from. Here are two important
recommendations:
•
•
Avoid products that contain a lot of sugar or other sweeteners added to
camouflage the taste
Be sure to drink adequate amounts of water when taking any fiber supplement,
especially if it is in a pill form.
The most researched fiber found to help in weight loss is guar gum. This is a watersoluble fiber obtained from Indian cluster bean. Other fiber products include: psyllium,
chitin, glucomannan, gum karaya, and pectin.
47
WORD OF CAUTION:
Start out with a small dosage and increase gradually. It is not unusual to develop gas
and abdominal distention. Start out with a dosage between one and two grams before
meals and at bedtime, and gradually increase the dosage to five grams.
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Chapter 11
A Little Known Secret for Accelerating Fat Loss
What would you say if I told there was a substance that could help you burn more fat and
increase your muscle tone.
What's more, the substance is totally legal and has absolutely no side effects.
It's not really even a "secret."
It would be more correct to say it’s a "known but ignored fact." When I tell you what this
secret is, you'll kick yourself for not realizing it sooner.
This "secret" I'm talking about is drinking the correct amount of H2O every single day.
Yep - plain old water!
Ok, I can hear you say that you already knew this.. That this is no big secret.
But… I have to ask you. Do you drink enough water?
Do you?
If you’re even slightly dehydrated (and most people are walking around in a constant
state of semi-dehydration), your results and your ability to burn fat will come to a quick
halt.
Everyone knows they’re supposed to drink plenty of water, but what people know they
should do and what they actually do are often two completely different things.
How about you?
How much water did you drink today?
Tell the truth!
Now I am talking about water. Plain good ol’ spring or filtered water. No diet drinks or
49
coffee. Just H20.
Water is the most abundant nutrient in your body. Approximately 60-70% of your body is
comprised of water. Your blood is made up of about 90% water. Your muscles are about
70% water. Even your bones are 20% water.
Without adequate water, nothing in your body could function properly. Every
physiological process in your body takes place in water or depends on water. Water is
necessary to regulate your body’s temperature, to transport nutrients, and to build tissues.
Water is required for joint lubrication, digestion, circulation, respiration, absorption, and
excretion.
Without water, you would die in a matter of days.
Water is essential to the fat burning process.
Although most of us take it for it for granted, water may be the only true "magic potion"
for permanent weight loss. Water suppresses the appetite naturally, hydrates you body,
and helps the body metabolize stored fat. One of the important functions of your kidneys
is to eliminate toxic waste products from your body through the urine.
Water is essential for all metabolic functions.
The kidneys cannot function properly without enough water. When the kidneys can't
function properly, they deposit everything into the liver. The liver's function is to
metabolize stored fat into usable energy. If it is doing some of the kidney's work, then it
is not working at 100% capacity and more stored fat stays as stored fat.
When you’re dehydrated, the body’s instinctive reaction is to hold on to whatever water it
does have in order to survive.
When this water retention occurs, the waste products in the body aren’t flushed out, and
build up in your system.
At this point, the liver will try to help out with the overload. The problem is, when the
liver helps out during fluid retention, it can’t do its own jobs as efficiently, one of which
is burning stored body fat for energy. The result is that your body may not be able to burn
body fat as efficiently as normal.
Water reduces fluid retention in your body. When your body doesn’t get enough water, it
perceives this as a threat to survival and begins to hold on to every drop of water and
every drop of fat. More often than not, when you feel hungry, it is because your body is
dehydrated, not food-starved.
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RULE: Drink ½ your body weight in ounces and at least one glass per hour until early
evening. For example, if your weight is 160lbs/2 = 80lbs then replace “lbs” with “oz.”
after the “80” thus 80oz./8oz. = 10 glass per day.
Give your body what it needs to shed stored fat….WATER!!!
51
Chapter 12
The #1 Most Effective Way to Exercise to Lose Fat
Dieting without exercising is one of the major reasons for the 95% failure rate of weight
loss programs today.
Now that you know that, please don’t make any excuses to not exercise.
The question then should be, “What type of exercise is best to lose fat?”.
The drum roll please….
And the answer is, Aerobic Exercise.
But not so fast.
The typical way most people have been taught to do aerobics is wrong. Matter of fact, I
see a lot of overweight people doing aerobics that need to lose weight.
Does that make sense??
Well you see, most people are simply following the “pack” and assume that long
duration, low intensity exercise is the secret to losing that “spare tire”.
What do I mean by low intensity, long duration?? You know, walking, riding a bike,
things like that.
Do they work? Yes and no. If all that walking and riding worked then I believe you
would see a lot more people in shape.
The Myth of the Fat-Burning Zone: “Long duration and Low
Intensity to Burn Fat”
One myth that has saturated the fitness world for as long as I can remember is that low
intensity aerobic exercise is the best method to burn body fat.
52
This theory suggests that once your heart rate rises out of the "target fat-burning zone,"
you cease to burn fat and you burn mostly carbohydrates.
Therefore, the theory goes, the best way to lose fat is low intensity aerobic exercise.
This myth prompted many fitness gurus to promote low intensity aerobic training as the
ideal way to lose fat.
Their advice: “Exercise at a low intensity for a long duration for fat loss.”
Unfortunately, they are dead wrong.
IMPORTANT: Long duration aerobic exercise does result in a
reduction in bodyfat. However, please make note that I said that this
method of aerobic exercise in NOT the best.
Sports research has proven that there is a more powerful and effective
method of losing bodyfat, however, most people are unlikely to read
about it in the most popular fitness magazines.
YOU ARE ABOUT TO DISCOVER THE SECRET TO THE
WORLD OF FAT MELT-DOWN BY THE USE OF GRIZZLY
BEAR INTERVALS
Please reference the digital version of the book to access the videos.
Most people are seen in the gym huffing and puffing and sweating profusely, hoping to
shed the fat off their bodies. Unfortunately, many find that their all-out efforts result in a
minuscule amount of weight loss.
Matter of fact, many find that the scale may actually show a loss of “weight” but their
percentage of fat will actually increase. :(
Now this is not good. Matter of fact, this is a sure way to bring your fat-burning mission
to a quick halt.
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Obviously, the dedicated weight lifters and aerobic performers sit in a “sea of frustration”
wondering what in the world they are doing wrong.
Well, one thing is for sure, no one can question their efforts. They are putting in the time
and energy but not reaping the rewards.
What is WRONG??!!
Exercise intensity plays a major role in reducing fat storage in the body. Although it has
been said that low intensity aerobic exercise, such as walking, is best for burning fat, it
actually has serious drawbacks for the motivated weight loss individual.
Science has proven that low intensity aerobic exercise does indeed burn fat, however, it
may take over 45 minutes before your body actually taps into your fat storage.
Your body uses both carbohydrates and fats for energy. Both are necessary for optimal
energy production. When we do low intensity exercise, your body will initially use
glycogen (stored glucose) found in the muscles.
This is the first source of energy. Glycogen must be used up first before the body
switches to burning fat. The time it takes to tap into the fat reservoir varies from person to
person, however, 45 minutes may be considered an average.
Unfortunately, there are some major problems that one must address in order to lose fat
via low intensity aerobic exercise.
1: High levels of stored glycogen vary from one person to the next. As will soon be
discussed, unstable sugar control (commonly called dysglycemia) causes an “out-ofcontrol” surge of insulin and will SHUT DOWN FAT RELEASE. There are dietary and
biochemical causes that must be considered.
2: In order to effectively tap into the fat storage, it is highly recommended not to eat a
carbohydrate meal prior to exercise. It is best to do aerobic exercise first thing in the
morning before eating. Again it is important to understand that carbohydrate foods will
increase the release of insulin, which will STOP the release of fat from the tissues.
Studies show that it may take up to six hours before the body is in a position to be
glycogen friendly and benefit from aerobic exercise. In addition, as was just mentioned,
increased carbohydrates stored as glycogen MUST first be used before the body decides
to switch to using fat as energy.
This is where Grizzly Bear Intervals really shines. When you increase your aerobic
intensity below the point where lactic acid is overproduced (the burn), you are using
primarily glycogen for energy. Once the glycogen is used up, then and only then will
your body begin tapping into the fat storage.
For people who are running and doing high impact aerobic exercise, they are likely
producing high amounts of lactic acid and using glycogen instead of fat. It would seem
that the high impact would use up the glycogen quicker than the low impact allowing the
54
body to eventually begin using fat for energy, however, this is the not the case. The body
will simply stop the conversion of carbohydrates to fat at this level of consistently high
intensity.
This is where Grizzly Bear Intervals has been medically documented to produce
superior fat reduction than any other form of aerobic exercise including low impact and
high impact.
Grizzly Bear Intervals is simply a combination of low and high impact done during
one session. You simply start at a low intensity at maybe 50% your target heart rate then
increase to a higher intensity, say at 70%, 80% to 90%. You move back and forth
between low and moderate to high intensity throughout the same workout.
Grizzly Bear Intervals has the ability to use glycogen during the moderate to high
intensity then quickly switch to the fat burning mode at the low intensity.
This method allows for the body to use glycogen much quicker and at the same time
allows the body to swiftly tap into the fat reserves WITHOUT taxing the overall lactic
acid metabolism.
There is another HUGH benefit of Grizzly Bear Intervals.
Interval aerobic exercise will continue to burn fat for approximately three hours
following a 20-30 minute session!!
Compared to low intensity aerobics like slow walking which has a post-fat burn of maybe
a few minutes, interval aerobic exercise is CHAMPION in the fat burning arena for the
person serious about losing weight.
Here is a good analogy you will find helpful. The cooking a 10-ounce steak on an outside
grill.
Visualize it!
What do people commonly do when they cook a steak on an outside charcoal grill? Do
they simply leave the steak on the fire and come back in 10 minutes to see how the steak
is doing? Of course not.
55
Think about it… What does the “chef” do?
Of course!!! He flips the steak a few times to make sure it is being properly cooked inside
and out. How long does it take?? Not long.
In order to properly cook the steak, you must get the fire nice and hot and primed for the
weekend barbecue.
What is my point?
To melt fat and guarantee extraordinary inch reduction, you will use the concept of a
barbecue cookout and apply it to an exercise program.
Here is the plan:
I want you to prepare your body to start the melt-down (cook out) by priming the grill.
Grizzly Bear Intervals should be done 3 to 4 times weekly.
You may choose walking, bicycling, recumbent bike, cross country skiing, elliptical
machines or other “aerobics” exercise contraption for your Grizzly Bear Interval
Training.
I personally like the stationary bike or treadmill.
The key to success is putting out high intensity bursts of speed lasting 30-90 seconds.
Important Note: High intensity is a relative term. Output that might be high intensity for
one person might seem an easy cruise for another
What To Do Next
(This is the missing ingredient to losing weight)
Pretend there is a grizzly bear chasing you.
Really, I want you to imagine that a hungry grizzly bear is chasing you.
Take off at a nearly full speed (remember a fast walk may be “full speed” for one person
while a run may be “full speed” for another) and go like crazy until you feel as if you’d
rather be Mr. Grizzly’s lunch than go another second.
At that point (which should be at the end of 30-90 seconds burst) slow down (Now I did
not say STOP, I said slow down) to catch your breath for a minute or two, then blast off
for another 30-90 seconds, followed by another breather, and so on for somewhere
between 4 and 5 intervals.
Then What?
Nothing, you’re done!
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Go home!
Come back in 2-3 days and do it again.
With me??
Let me explain in a little more detail
The Flawed 220 Formula
Please reference the digital version of the book to access the videos or use
the following link
http://www.loseweightafter40.com/grizzly101.swf
You may remember the old formula 220 to determine your target heart rate.
Unfortunately still widely used today, this formula has you subtracting your age from 220
and multiplying the difference by a figure, ranging from 65 to 85 percent. The resulting
number supposedly provides you with the training heart rate.
This formula contains two serious errors.
It assumes that 220 minus your age is your maximum heart rate.
In reality, most people who obtain their maximum heart rate by pushing themselves to
exhaustion will find it's probably not 220 minus their age. About a third find their
maximum is above, a third will be below and only a third may be close to 220 minus their
age.
The 180 Formula + the Grizzly Intervals
Calculating your maximum aerobic heart rate:
1. Subtract your age from 180 (180-age).
2. Modify this number by selecting one of the following categories:
a. If you have, or are recovering from, a major illness (heart disease, any operation,
any hospital stay, etc.) or if you are on any regular medication, subtract 10.
b. If you have not exercised before, or if you have been exercising but have been
injured or are regressing in your efforts (not showing much improvement), or if
you often get colds or flu, or have allergies, subtract 5.
c. If you have been exercising for up to two years at least four times a week without
any injury, and if you have not had colds or flu more than once or twice a year,
subtract 0.
57
d. If you have been exercising for more than two years without any injury, have
made progress, and are a competitive athlete, add 5.
For example, if you are 40 years old and fit into Category d, then the formula would be:
180 - 40 = 140, then 140 + 5 = 145 beats per minute.
This is called your maximum aerobic exercise heart rate. In this example, exercising at
a heart rate of 145 beats per minute will be highly aerobic, and considered a Grizzly
Pace
The only exceptions for this formula are for people over the age of 65, and those
under the age of 16.
•
•
For the seniors in category c or d, you may have to add up to 10 beats after
obtaining your maximum aerobic heart rate. That doesn't mean you must add 10
beats. This is such an individualized category, getting assistance from a
professional would be very helpful.
For kids under the age of 16, there's no need to use the 180 Formula. Instead use
165 as the maximum aerobic heart rate. Ideally, kids can be very intuitive, and
may not even need heart monitors. Unfortunately, most have already been
influenced by the no-pain, no-gain work ethic in sports. If this is the case, a
monitor will help them.
Using the Grizzly Intervals for Maximum Fat Loss
Go back to the 180 Formula, let's take the 40 year-old person who fits the qualifications
for letter "d".
We would add 5 to the calculations.
Based on this formula, the 40 year old would have a maximum aerobic exercise heart
rate of 145 beats per minute. Again this would be a good Grizzly Pace.
To implement the Grizzly Intervals, here is what you will do:
Using a polar pace heart monitor or simply using the pulse grip monitors that come with
the machine, you will begin walking or riding at 30 points below your maximum
aerobic exercise heart rate.
For example, let say you are 50 years old and you calculate your maximum aerobic
exercise heart rate to be 135 (180 minus (your age) = 130 + 5 (meets qualifications for
"d"), simply deduct 30 points from 135 bringing your heart rate down to 105. This will
be your starting warm-up.
Do this for 5 minutes.
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After your 5 minute warm-up, add 10 points bringing your heart rate up to 115 and
exercise for two minutes at this level. This will be your basic training level.
At the end of the two minutes, you will now do your first Grizzly Sprint and work hard
to get your heart rate up to maximum aerobic exercise heart rate of 135. Do this for
one minute.
At the end of the one minute Grizzly Sprint, slow down (DO NOT STOP) to your basic
training level. Your heart rate should slowly return back to the 115 (5% higher or lower
is ok) after approximately 60 seconds into the basic training level.
Go ahead and exercise at your basic training level for another two minutes.
After the two minutes, simply do your second Grizzly Sprint for one minute.
Repeat this process 5 to 6 times.
How to Prevent Overtraining and Supercharge Your Fat Loss
Please reference the digital version of the book to access the videos or use
the following link
http://www.loseweightafter40.com/grizzly102.swf
One of the biggest problems with aerobic training is the fact that many people simply do
not know when too much is too much.
There is a simple method to determine if you are overtraining and need to stop or take a
rest.
Here is what you need to do:
For starters, when you are doing your Grizzly Intervals, you were just informed to return
to the basic training level after doing a one minute Grizzly Sprint. Most people should be
able to do 5 to 6 Grizzly Intervals with no problem. However, let's say you have already
done three Grizzly Intervals and you are now on your fourth Grizzly Sprint. As we have
discussed, you do the Grizzly Sprint for one minute, then return to your basic training
level for two minutes. Now listen very close to what I am about to tell you.
As was mentioned above, your heart rate should return to your basic training level after
approximately 60 seconds, give or take five points above or five points below.
59
Let's say that after 60 seconds of doing the basic training level (following the Grizzly
Sprint), your heart rate DOES NOT come down to your basic training level but instead
only comes down 10 points or less, this means you are DONE. Cool down for 5 minutes
and go home.
Training beyond this will lead to overtraining and STOP all fitness improvement.
Here is an example to help explain this concept.
You do your calculations and figure your maximum aerobic exercise heart rate is 135.
Your first Grizzly Interval you exercise for two minutes at 115 (this is the basic training
level). Next, you do a Grizzly Sprint for one minute trying your best to go all out and get
your heart rate up to the maximum aerobic exercise heart rate of 135.
After the one minute Grizzly Sprint, you return back to the basic training level and after
one minute your heart rate should slowly return to 115 +/- 5.
Let's say after your fourth Grizzly Interval your heart rate, instead of coming back down
to 115, remains elevated at 125. This is a key signal that you should stop at this point and
do not do any additional intervals. Doing so will only lead to overtraining and prevent
further fat loss.
Got it?
Repeat the cycle until you see that your pulse is clearly not recovering.
THIS IS VITAL!! When you see that your pulse is not recovering then you MUST
STOP.
You are done.
The Morning Pulse Test To Determine Overtraining (and Adrenal
Exhaustion)
Here is another test you can do at home to determine if you are overtraining.
Before you start your Grizzly Intervals, I recommend you check your resting pulse first
thing in the morning before you get out of bed. Check your pulse for 60 seconds and log
how many beats within that 60 seconds.
Do this for three consecutive days. This will be your base line.
After you have been training for a few weeks, check your morning pulse and log your
pulse. If you pulse is 5 to 10 points higher than your initial base line, this is a strong
indicator of overtraining. Take a few days off and do not return to doing the Grizzly
Intervals until your morning pulse has returned to the initial base line for two days.
60
Here is an example:
Let say you find your initial morning pulse over three days is 68. This will now be
considered your pulse baseline.
Let's say you do a random pulse check and find that your pulse is 73, this is an indicator
that you SHOULD NOT train that day.
How to Avoid the BIG MISTAKE most people do attempting to
exercise to lose weight
Most people who exercise especially aerobic classes, video exercise programs, and most
exercise aerobic machines simply OVERTRAIN. They DON’T know when enough is
enough.
This is where most people fail in achieving their fitness goals. They simply overtrain
causing their metabolism to shut down.
Using this method that I am sharing with you allows to carefully monitor when your body
has hit the point of overtraining.
This is the beauty in this type of training. There is absolutely no guessing. As soon as you
see your pulse NOT recovering, you are done. PERIOD!!
Shorts bursts of high intensity output will give you the hormonal
and other metabolic effects that you are supposed to derive
from exercise, while at the same time building lean body mass,
cutting down on fat, and keeping your metabolic engines fired
up 24 hours a day.
Remember: what you are looking for is a pulse after 60 seconds that
gaps up above the trend line of the previous series of pulses.
The Power of Objective Aerobic Exercise and Preventing Illness
As you now should know, you have in your possession a time tested way to determine
how long and how hard you need to exercise in order to see outstanding results.
But there is one other very important benefit of doing the Grizzly Intervals that will have
a profound positive impact on your health.
As I have already discussed, the key point of Grizzly Intervals is to GO HOME when
you see your pulse not recovering after a one-minute active rest.
Now let's say that you feel fine but you are suffering with a cold. You may find that you
fail to recover much sooner than usual. GO HOME!
61
Let's say you are short on sleep the last few nights, you may find that your heart fails to
recover much sooner than usual. GO HOME!
Let's say you are worried about a meeting or deadline at work, you may find that your
heart fails to recover much sooner than usual. GO HOME!
Let's say your pulse fails to recover after a surprisingly low volume of exercise. GO
HOME!
Is that great?
You now have a way to prevent yourself from overtraining.
In fact this secret weapon will allow you to make phenomenal improvements in your
health and help you develop an attractive body.
An Excellent Tool I Recommend:
This is like wearing an EKG. The absolute best on the market. The great thing
about these watches is, not only are they “super” accurate but they are inexpensive,
only $49.99. I recommend buying the A1 model. Worth the money.
Here is a picture of the watch
** The polar watch can be purchased at most any local sport store. In addition, you can order
from my online store: http://www.yourmedicaldetective.com/public/407.cfm
If you decide to buy the watch, which I highly recommend, then you are ready to go.
Common Question
You may be asking what is the difference between Grizzly Bear Intervals and
walking at a steady pace for 20-30 minutes?
The difference is HUGE!
Now listen carefully to what I am about to tell you.
When you do low intensity, long duration walking, you may notice on one of those
calorie monitors that you have burned x-amount of calories.
62
Well you know what? That isn’t worth a hill of beans.
The BIGGEST SECRET to Grizzly Bear Intervals is the FACT that your body will
continue to burn fat hours after doing one 20-minute session of Interval Aerobics vs. only
minutes of Long Duration low intensity aerobics.
This is a HUGE BENEFIT !
How would you like to increase this benefit by 300%? !
Here is the answer…
Do your Grizzly Bear Intervals Aerobic exercise first thing in the morning before
you eat breakfast.
Here are eight reasons to do your aerobic training in the morning:
1. After an overnight 8-12 hour fast, your body's stores of glycogen are depleted and you
burn more fat when glycogen is low.
2. Eating causes a release of insulin. Insulin interferes with the mobilization of body fat.
Less insulin is present in the morning; so more body fat is burned when cardio is done in
the morning.
3. There is less carbohydrate (glucose) in the bloodstream when you wake up after an
overnight fast. With less glucose available, you burn more fat.
4. If you eat immediately before a workout, you have to burn off what you just ate first
before tapping into stored body fat (and insulin is elevated after a meal.)
5. When you do cardio in the morning, your metabolism stays elevated for a period of
time after the workout is over. If you do cardio in the evening, you burn calories during
the session, but you fail to take advantage of the "afterburn" effect because your
metabolic rate drops dramatically as soon as you go to sleep.
6. Morning cardio makes you feel great all day by releasing mood-enhancing endorphins.
7. Morning cardio may help regulate your appetite for the rest of the day.
8: Your stress hormone cortisol is highest in the morning and lowest later in the day.
Doing aerobics first thing in the morning will help stabilize your cortisol levels.
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Is it worth waking up 20 minutes early to increase your fat loss by 300%?
You bet!
Now let me summarize.
•
•
Purchase a heart monitor. Approximately $49.99 is a cheap investment to
guarantee massive results.
Choose an aerobic exercise you like such as walking or riding a stationery bike
(not an outdoor bike).
Do Grizzly Bear Intervals ONLY three times a week – Monday, Wednesday, and
Friday or Tuesday, Thursday, and Saturday.
Frequently Asked Questions:
a) What do I do if I have hip pain, knee pain?
Answer: You may need to use a recumbent bike or a mini-trampoline.
b) I am very overweight. Will this be dangerous for my heart?
Answer: Obviously, always check with your physician if you have any concerns.
Most heart centers actually have people working out at 50-60% percent. To be quite
honest, most people, unless they just recently had a heart attack, will find that this is the
absolute best thing for the heart. Remember the old saying… if you don’t use it, you will
lose it. The heart needs to be challenged and the type of challenge you will give it with
Interval Aerobics is very powerful.
c) I am very out of shape and I just don’t think I can do even 10 minutes, let alone 20
minutes. What should I do?
Answer: No problem. Apply the same principle. You will find that you may only be able
to do 1 or 2 bursts. Of course your burst may be 90% less intense than someone who is in
better physical condition. Remember, you are not trying to win a race, simply pace
yourself and start off gradually. You will be pleasantly surprised to see how quickly your
aerobic capacity improves.
Also, don’t forget that for the first time you now have a way to be certain that you are not
over-training and stressing your heart.
The simple fact that you can monitor if your heart rate is not recovering is one of the
most powerful and beneficial things you can do.
64
The Best Exercises to Do for Grizzly Intervals
#1: Walking
#2: Treadmill
#2: Stationery Bike
#3: Recumbent Bike
#4: Elliptical Machine
The following forms of exercise are NOT the best for Interval Aerobics
#1: Dance Aerobics
#2: Class aerobics
#3: Circuit training
All the above have a strong tendency to push your heart rate “way” above the “fatcooking zone” and will stop your fat-burning efforts as quickly as you can “blink” your
eyes.
IMPORTANT POINT:
Since being overweight (over fat) is almost always caused by a slow metabolism, the
only way to lose fat is to increase your metabolic rate.
65
66
Chapter 12b
The Heart Recovery Factor
The Key to a Strong and Healthy Heart
Contrary to what most people believe to be true about the best way to exercise for heart
health, the medical facts simply don't support it.
Do you believe that your leisurely walk is the best weapon against sudden heart failure?
How about riding a stationary bike or walking on a treadmill for 45 minutes?
Or better yet. How about doing one of those Tae-Bo classes or spinning classes?
Bad News!
I hate to be the bearer of bad news, but if you are doing any of the above in hopes of
strengthening your heart and losing fat, then your efforts may be in vain.
A comprehensive study published in the New England Journal of Medicine has found
that the recovery of your heart rate immediately after exercise is a risk factor for sudden
death.
A delayed fall in the heart rate one minute after exercise may be one of the most
important markers for heart health.
The Study
For six years 5713 adults between the ages of 42 and 53 years without a history of heart
disease were put through exercise testing.
The participants were tested to see how quick their heart rates recovered.
An abnormal value for the recovery of heart rate was defined as a reduction of 12 beats
per minute or less from the heart rate at peak exercise.
The results from the study concluded that a delayed decrease in the heart rate during
the first minute after maximal exercise was strongly predictive of sudden death.
67
Another study discovered that the rate at which your heart increases from a resting level
to the peak exercise level was also linked to a risk of sudden death.
Conclusion:
The risk of sudden death was increased in:
•
•
•
Subjects with a resting heart rate that was more than 75 beats per minute.
Subjects with an increase in heart rate during exercise that was less than 89 beats
per minute.
Subjects with a decrease in heart rate of less than 12 beats per minute after the
termination of exercise.
68
Chapter 12c
The Biggest Exercise Myth:
It Just May Kill You!
Please reference the digital version of the book to access the videos or
click on the following link
http://www.loseweightafter40.com/heart1.htm
Visit your local book store and take a look at the exercise magazines. What you will find
are a bunch of magazines promoting the same common exercise prescription.
For cardio health you are told to work out for 30 to 60 minutes three or four times a
week.
This is commonly referred to as long duration, low intensity aerobics.
In fact, I bet your primary physician has given you the same advice.
Unfortunately, there's one basic problem with this universally recommended exercise
prescription.
It doesn't work!
Long-duration exercise is a waste of your time, and can actually speed up your trip to the
grave.
The Danger to Your Heart and Lungs
This type of exercise may make your heart and lungs more efficient, but it reduces your
body’s reserve capacity.
What is reserve capacity?
69
Simply put, your reserve capacity is your body's ability to respond effectively to sudden
demands you place on it.
For your heart, reserve capacity is crucial.
It can mean the difference between a long healthy life and sudden death from a heart
attack.
Let me explain:
When you exercise continuously by doing the common long duration aerobics for more
than about 10 minutes, your heart begins to adapt by becoming more efficient.
Although this might appear to be a good thing, in the long run doing hour after hour of
long duration aerobics will make you more vulnerable for a heart attack.
You see in order for your heart to become more efficient, your heart and lungs will
slowly downsize becoming smaller allowing your body to go longer distances with less
energy
But there's a trade-off.
Your cardiovascular system may become adept at handling a 45-minute jog, but it gives
up the ability to provide you with big bursts of energy for short periods.
Now here is the real danger.
As I just mentioned this is a far cry from protecting your heart. In fact this dangerous
compromise puts you in jeopardy of having a fatal heart attack.
Based on everything hyped in the fitness magazines, it appears that endurance exercise
like long duration aerobics is best for optimal health.
However, the fact of the matter is most heart attacks don’t happen due to a lack of
endurance. They commonly occur when there is sudden, sizable demand on your heart.
Think about it.
Heart attacks frequently occur when you lift a heavy object, have sex or experience an
unexpected emotional crisis.
It has been theorized that the heart simply is unable to keep up with the change in the
sudden heart demand.
You may remember the story of marathoner, Jim Fixx, who preached that long-duration
cardiovascular endurance training was the best method for achieving optimal health. He
practiced what he preached, right up to the moment he dropped dead of a heart attack –
while running!
70
Every year very well-conditioned long-distance runners suffer sudden cardiac death.
Distance runners have higher rates of sudden cardiac death than other athletes do.
Modern marathons have emergency stations specifically equipped to handle the abnormal
heart rhythms, heart attacks, and other cardiac emergencies that can be expected to occur.
This increased risk appears regardless of culture or diet.
So the main point is the fact that doing long duration aerobics will increase your body’s
ability to go farther but you will sacrifice your heart’s ability to handle sudden large
demands.
You can have the best of both worlds by doing the right kind of exercise.
In fact with the right kind of exercise, you will not only increase your heart’s ability to
handle sudden loads but you will effectively increase your heart’s maximal capacity.
Unfortunately, long duration aerobics only meets the maximal capacity but offers no
improvement in your heart’s output to respond to heavy demands.
By following the Grizzly Bear Intervals as outlined in Chapter 12, you will be on your
way to developing well rounded fitness for your heart muscle and radically improving
your heart’s reserve capacity.
You may be thinking if this is true than why in the world haven’t I heard about this.
Let's get real now.
Who is going to publicize this information?
Certainly no one associated with either competitive sports or with the fitness industry will
let the cat out of the bag.
Still doubt me?
Well let’s look at the real facts published in the most respected medical journals:
A Harvard study titled, “Physical activity and coronary heart disease in men”
published in the prestigious journal, Circulation in the August of 2000, clearly found that
men who performed shorter bouts of exercise reduced their heart attack risk by 20
percent.
In other words, the men who did high-intensity, interval exercise reduced their heart
disease risk by 100 percent more than those who did endurance exercise.
In a report presented at the American College of Sports Medicine by Dr. Stephen Seiler,
71
he discovered that interval exercise improved maximal cardiac outputs. More
importantly, interval exercise allowed quicker cardiac adjustments to changes in demand
improving improving the heart’s reserve capacity.
Again this study clearly showed that this was not the case with continuous exercise.
The interval trainees also achieved "higher peak stroke volumes." Think of peak stroke
volume as the horsepower of your heart. It is the highest volume of blood your heart can
pump per beat when challenged.
The Mineral Imbalance of the Aerobic Exercise and Increased Risk
of Heart Failure
According to breakthrough study published at Institute for Experimental Medical
Research in Norway, the researchers wanted to find out what physiological effect
different forms of aerobic training had on muscular fatigue.
The study concluded that low intensity/long duration aerobics involved a derangement of
the calcium/magnesium exchange control. This is the same pathological biochemical
mechanism that accompanies thyroid failure, heart failure, and many chronic
disease states.
On the other hand, high intensity interval training impacted the sodium/potassium pump
but not the calcium/magnesium exchange.
This is a major finding and one more reason for doing high intensity (Grizzly Bear
Intervals).
For heart health, forget about endurance exercise. Brief intervals (Grizzly Bear Intervals)
of exercise build a stronger heart and circulatory system to handle your real life demands
more effectively than long-duration exercise.
72
Chapter 12d
More Reasons to Do Grizzly Bear Intervals
Shed More Fat with Interval Exercise
Please reference the digital version of the book to access the videos or
click on following link
http://www.loseweightafter40.com/heart2.htm
Most people think that the longer they work out, the more weight they will lose. They
walk or bike for 45 to 60 minutes, mile after sweaty mile, assuming that they are melting
off unwanted fat with every step.
In fact, these dedicated but misinformed exercisers are undermining their own efforts!
So, endless hours walking on your treadmill for an extended period of time not only
makes you tired, hungry, and grouchy, it actually makes it much, much more difficult to
lose body fat.
A study published in the April 2000 issue of Medicine and Science in Sports and
Exercise looked at what happens to people who try to do long duration low intensity
aerobic in combination with caloric restriction as part of a weight loss program.
Guess what happens when you get on the treadmill and at the same go on a low calorie
diet?
BAD NEWS!!
Your body takes your next meal and stores as much of it as it possibly can as fat.
So it is important to understand that endurance exercise is not the best way to lose body
fat. Long-term exercise calls on the body to store more fat!
One of the primary reasons people choose the wrong form of exercise is that they assume
that their body changes during an exercise session.
It never does.
All the important changes begin AFTER you stop working out. They are consequences
of your body adapting to prepare for the next time you ask your body to perform that
same activity.
73
Your body is always adapting to the demands put on it.
Would you believe that endurance (long duration aerobic exercise) exercise actually
encourages fat production?
Here are some important medical references:
Researchers at Colorado State University measured how long our bodies continue to burn
fat after brief periods of exercise. Study participants exercised for 20 minutes in sets of
two-minute intervals of exercise, and one-minute rest periods.
The researchers found that participants still burned fat 16 hours after the interval
exercising!
At rest, their fat oxidation was up by 62 percent, and their resting metabolic rate rose 4
percent.'
In other words, interval exercise continues to trigger fat burning long after the
session is over.
Another study conducted at Laval University in Quebec compared long, moderateintensity, aerobic exercise with high-intensity short interval exercise (Grizzly Bear
Intervals).
The first group performed long-duration aerobics by cycling for 45 minutes without
stopping, and the second group performed short-interval aerobics by cycling in numerous
short bouts (lasting from 15 to 90 seconds), with rests between intervals.
The Results?
The long-duration group burned twice as many calories as the interval group, but the
short-interval group LOST MORE FAT.
In fact, for every calorie burned, the interval group LOST NINE TIMES MORE FAT.
Other Important Benefits of Grizzly Bear Intervals
Interval Aerobics will help you maintain healthy levels of testosterone.
According to a study published in the Journal of Applied Physiology, testosterone levels
increased greater in men who performed interval exercise than in men who did endurance
(long duration aerobics)
Although we equate testosterone to man and libido, women also need to maintain optimal
levels of testosterone. Decreased levels of testosterone have a negative influence on
muscle mass, sex drive and bone integrity.
74
Interval Aerobics has also been found to have a positive impact on increasing your good
cholesterol (HDL)
How to Boost Your Reserve Capacity
The Nutrition Factor
Doing the right kind of aerobics (Grizzly Bear Intervals) is the numero uno when it
comes to increasing your heart's reserve capacity.
But if you are serious about your heart health and want to super-charge your reserve
capacity, then don't neglect the following potent nutrients:
The Triple Super Reserve Capacity Nutrient Boosters
VITAMIN E
Now I am not talking about any old vitamin E.
You must be certain you are taking the "CORRECT" Vitamin E if you are serious about
seeing your reserve capacity improve.
THE MOST POWERFUL ANTIOXIDANTS AVAILABLE ANYWHERE, AND
THE MOST EFFECTIVE METABOLIC BOOSTERS AVAILABLE ANYWHERE
ARE...
The Mixed Tocopherols and Tocotrienols
The mixed tocopherols represent the complete vitamin E family – alpha, beta, gamma,
and delta tocopherols.
There is a lot of confusion among both the lay public and among doctors about vitamin E.
Vitamin E is thought of, and properly so, as an antioxidant. Most people also think of
Vitamin E primarily as alpha tocopherol, or, as one of the alpha tocopherol esters. As it
turns out, what most people consider to be …
VITAMIN E (ALPHA TOCOPHEROL) IS NOT REALLY SUCH A GREAT
ANTIOXIDANT.
Its antioxidant activity is positively dwarfed by the antioxidant activity of gamma
tocopherol particularly, and the other tocopherols as well.
But the thing you need to be most aware of regarding the tocotrienols is that they MUST
be derived from palm.
75
The few nutrition companies who are promoting a tocotrienol product are using a vastly
inferior source. They are deriving their tocotrienols from rice bran.
The reason this is a problem is because the tocotrienols from rice bran are almost totally
lacking in the delta fraction of tocotrienols, which is by far the most biologically active
antioxidant of the tocotrienol family.
So, the situation is this – all the research done on the tremendous benefits of tocotrienols
is done with tocotrienols derived from palm, which are very high in delta tocotrienol,
while the pill peddlers are trying to sell you a tocotrienol product derived from rice bran,
which is (obviously) cheaper in price, but gives you only a small portion of the benefits
demonstrated in the scientific literature.
When you see Vitamin E on the label of a nutrition supplement, it is almost always one of
the various forms of alpha tocopherol. It doesn’t matter whether the label says alpha
tocopherol, alpha tocopheryl succinate, alpha tocopheryl acetate, vitamin E, natural
vitamin E, or whatever, it is certain to be an alpha derivative.
Now, when you see vitamin E on the label of foods and cosmetics, what kind of vitamin
E do you have?
Almost invariably you have mixed tocopherols.
Why?
While the label of the food or the cosmetic may be designed to imply that the vitamin E is
there for your health benefit – they may have labeled it vitamin E, or even natural vitamin
E – the truth is that that vitamin E is in the food or the cosmetic not for your benefit but
to protect the product itself.
In other words, to protect flavor and color, and to prevent the oxidative destruction of the
critical components of the food or cosmetic, the manufacturer desperately needs a
powerful antioxidant.
Guess what’s in there?
Mixed tocopherols!
The point is that when you want a no holds barred antioxidant for a knock down drag out
fight with oxidative stressors, you don’t fool around with the form of vitamin E they put
in vitamin pills.
76
YOU WANT MIXED TOCOPHEROLS
Gamma tocopherol has been measured in scientific research to be far more potent than
alpha tocopherol in suppressing free radicals in living organisms.
It is interesting to note that alpha tocopherol can actually displace gamma tocopherol in
living tissues.
So, now think about all the people that are taking 400, 800, or more international units of
vitamin E each day in the belief that they are getting antioxidant protection, when
actually they are destroying the most potent (and all too rare) antioxidant of all,
gamma tocopherol.
This is not to say that alpha tocopherol is bad. Quite the contrary. One form of alpha
tocopherol, the ester alpha tocopheryl succinate is more effective in its role as an antithrombic agent than any of the other tocopherols, and it is more effective in boosting
immune function.
Interestingly, there is research showing that the combination of gamma tocopherol plus
alpha tocopheryl succinate gives synergistic benefits in protection against cardiovascular
disease, cancer, and many other diseases.
CO-ENZYME Q-10 (60 mgs)
Let us take a quick look now at the co-enzyme Q-10 that plays an important role in your
battle against heart disease and is another major player in the quest for radically improved
reserve capacity.
Co-Q10 is a powerful anti-oxidant that participates in several of the anti-oxidant systems.
There are not too many nutrients that are more universally needed, and have more
functions than Co-Q10.
ARE YOU TAKING THE BEST FORM OF CO-ENZYME Q-10 TO REVERSE
HEART DISEASE?
There is one crucial consideration with respect to Co-Q10.
Co-Q10 supplements are available in both dry powder and fat soluble form.
Guess which one is more biologically active?
Guess which one appears in 90+% of all nutrition supplements that contain Co-Q10?
77
Consider these facts.
In a recent clinical study, five hours after taking a 30 milligram dose of fat soluble CoQ10, blood levels of Co-Q10 had increased by 237%.
Meanwhile, five hours after a 30 milligram dose of the dry Co-Q10, the blood level
increase was 112%.
In other words, the fat soluble form was absorbed more than twice as well as the dry
form.
Another study looked at the effect of Co-Q10 supplementation in either dry or oil soluble
form over a period of 30 days.
After 30 days the fat soluble Co-Q10 group had increased their basal blood levels by
265%, while the dry formulation group only showed an increase of 180%.
Clearly, if you want the maximum benefit from Co-Q10 you want to use the fat soluble
form.
You Need To Know This
All the marvelous research on the effects of Co-Q10 on heart disease and other serious
diseases used a therapeutic dose in the range of 90-120 milligrams.
Yet, the typical Co-Q10 product available either in the health food store or from
professionals such as yourself contained a paltry 10-30 milligrams, and was very
expensive at that.
So – what has been happening over so many years is that people go to their health food
stores or their nutritionists and buy Co-Q10 in the therapeutically insignificant dose,
spend a fortune on taking it for a few months, see no subjective or objective evidence of
change in their health, and give up on it.
They had gold in their hands and let it slip through their fingers.
You have just learned that the fat soluble form of Co-Q10 is more than twice as
biologically active as the dry form.
Now consider this.
Since most clinical studies with Co-Q10 use the dry powder form in determining the
effective clinical dosage, you must realize that if you are getting fat soluble Co-Q10 you
are actually getting a far higher dose than you may think.
78
The Benefits of Co-Enzyme Q-10 Have Been Found To:
•
•
Super-charge heart's reserve capacity
Prevent myocardial failure
•
•
•
•
•
•
Improve cardiac response to exercise
Lower high blood pressure
Reduce angina
Prevent arrythmias
Quench free radicals
Increase biochemical energy production
ALPHA LIPOIC ACID (300 mgs)
THIS IS GUARANTEED TO BE THE MOST POWERFUL ANTIOXIDANT
PRODUCT AVAILABLE ANYWHERE.
Besides improving your heart's reserve capacity, alpha lipoic acid will also do the
following:
•
•
•
•
Alpha lipoic acid is a SUPER POWER antioxidant.
Lipoic acid particularly decreases elevated systolic blood pressure.
Lipoic acid effectively decreases LDL cholesterol.
Lipoic acid has been shown to decrease elevated triglycerides by as much as 45%.
Here is a product I recommend for my patients and it has all three of the nutrients in one.
It is called Oxy Power. If you want to order Oxy Power, call my office at 1-864-2920226
79
Chapter 13
Tone and Shape Your Body in Record Time
The Grunt and Growl Strength and Body Shaping Technique
I am always amazed with the number of people who go on diets attempting to lose
weight, only to find that once the fat is reduced, they are left with a “shell” of a person
they didn’t expect to see. You know what I mean - the pear shaped woman weighing 250
pounds is now the same pear-shaped woman, only this time weighing 150 pounds.
Right now as I write this, I want you to take a serious look at your body and ask yourself
this question:
“If by a miracle I woke up tomorrow morning and all my body fat was gone what would I
look like?
How would your body look if all the fat was stripped away?
Would it simply be a smaller you or would your new body have shape and tone?
This is very important.
In addition to giving your body shape and contour, quality muscle increases your
metabolism and burns fat around-the-clock.
Now before you jump to conclusions, I am not referring to the grotesque type of muscle
that a lot of bodybuilders possess. What I am talking about is pleasant contours and shape
that most anybody would be happy to obtain.
Now the good part. Getting that kind of muscle is rather simple and the truth is, most
people work much too hard trying to develop shape and tone.
What I am about to tell you will be “news” to most people, but for you, it will be a breath
of fresh air.
80
You see, developing tone and shape has been “hyped-up” by almost all fitness
“marketing” companies. Total gyms, fitness memberships with every piece of equipment
on planet earth, Bowflex, etc. are being sold by the truck-load to the public as the
solution to developing a toned and shapely body.
I have good news and bad news, and the news will surprise you.
First the good news: Resistance exercise training is mandatory to super-charge your
metabolism and develop shapely muscles
Now the bad news: Most everything you think you know about exercise is dead wrong.
And worse, if you follow what most so-called gurus preach, you are almost guaranteed to
fail.
Don’t be fooled with the avalanche of television commercials and magazine articles
claiming to have “THE” magic program to lose weight. Yes, I see all those before
and after pictures and yes, I see how emotional some of these people get when claiming
they owe everything to this or that remarkable program.
Now don’t forget this, the trick is on you.
You are being fooled by Madison Avenue Hype!
Yes, some people really do succeed and yes, there are a small percentage of people who
lose weight and will give this or that program the credit. But, what you don’t see and
never will, are the thousands of people who bought a program and never lost a pound.
Is that what you really want?
Well, here is what REALLY works?
You are about to learn the FACTS on how to put your metabolism in over-drive and
develop attractive and pleasing muscle tone.
It is called the:
The Grunt and Growl Strength and Body Shaping Training Program
Please reference the digital version of the book to access the videos or
click on following link
81
http://www.loseweightafter40.com/muscle201.swf
Ok, funny name right?
Well hang on, get ready to learn what science has to say about resistance exercise.
If you are like most people who engage in exercise to lose weight, I’ll bet you have tried
some of those programs hyped in fitness magazines or worse on television.
Now I will be not be the first to tell you this, but exercise is critical to obtain your fitness
and goals.
The bottom line is:
YOU MUST EXERCISE – PERIOD!
However, any old exercise will NOT do it.
If you are serious about losing weight and getting fit, then the type of training you are
about to read will radically transform you.
The Grunt and Growl Strength and Body Shaping Training is really nothing new in
the world of sports medicine, however, you will find it really hard to read about it in
fitness magazines or on television.
Remember, the fitness world is BIG BUSINESS and do you think they really want to lose
you as a customer.
No Way!
The longer they can keep you in the dark when it comes to the facts of losing weight and
getting fit, the longer they can keep the myth of losing weight alive.
The program you are about to learn is documented in the medical literature and more
important it WORKS like nothing else has ever worked.
The Basic Concept of the Grunt and Growl Strength and Body Shaping
Training Program
Please reference the digital version of the book to access the videos or
click on following link
82
http://www.loseweightafter40.com/muscle203.swf
•
•
•
You only do a limited number of sets
You only train 2-3 times a week
You only do ONE set per exercise using your Personalized Muscular Fatigue
Weight (PMFW)
The Secret for Developing Well Toned Muscles in Record Time
One of the biggest lies sold to the average fitness person, is the myth that it takes tons of
sets to build attractive and shapely muscles.
This is simply not true and I plan to show you a formula that will revolutionize the way
you exercise. I want you to think about the average exercise routine.
You may have been told that they you should do two, three, maybe four sets per exercise
to build muscle. And I’ll bet you will start with a warm-up, then add some weight and do
your next set, then repeat this same process until you get to your last set.
Let me give you an example.
Let's say that you are going to work your chest muscles and decide to do four sets of
incline bench press. You may start with 60 pounds to warm-up, then add 20 pounds and
do 10 reps, then add another 20 pounds and do eight reps and finally add 10 pounds and
push yourself to do six reps.
Does this sound familiar?
Well, let's give this some thought.
Which of the above sets was the most productive for muscular improvement?
Well I hate to be the bearer of bad news, but it is possible that all four of those sets were a
complete waste of time.
You may be thinking that I am crazy. You may have built up a good sweat and
experienced a great pump of your chest muscles and simply find it hard to believe that all
your hard effort was a complete waste.
Now before you sound me out, listen to what I am about to share with you.
I promise it will have a major positive impact on your muscle development.
First and foremost, you must understand the scientific theory that muscle grows and is
shaped via:
83
REACHING AND ACHIEVING TEMPORARY MUSCLE FATIQUE
Please reference the digital version of the book to access the videos or
click on following link
http://www.loseweightafter40.com/muscle301.swf
Unfortunately, there are three problems with most exercise programs.
Most people rarely if ever take an exercise to a point of momentary muscular failure.
In other words, doing an exercise until you simply can not lift for another rep. For
instance, let's say you are doing a set of squats with 100 pounds. Most people will set a
number like eight to ten reps do the eight to ten reps and call it quits. I bet you can very
well do more than 10 reps if you wanted to. If you are like a lot of people, you probably
didn't do any of those sets to a point of muscular fatigue. That is the first secret of
achieving maximum muscle development in the shortest amount of time and that is to...
TAKE EVERY SET TO THE POINT OF TEMPORARY MUSCULAR
FATIGUE
The problem most people are guilty of is doing way too many sets. The beauty of
taking a set to momentary muscular failure is the fact that you don't need to do a lot of
sets. To be quite honest, one set of a specific exercise is really all you need to do to
achieve optimal muscle development.
The third and final problem is not doing the correct rep scheme for your muscle fibers. It
is important to understand that each person has a unique makeup of red and white
muscle fibers (Slow-twitch and fast-twitch)
84
Doing the correct amount of reps for each exercise is another secret ingredient of
achieving optimal muscle development.
For instance, you may discover that it takes 20 reps before you reach the point of
momentary muscular failure for one muscle group and six reps for another muscle
group.
Now you may be thinking, how in the world am I to determine what is the best rep
scheme to do for my body.
Well, I have made it super simple for you.
Getting Started
How to Select the Best Weight for Quick Muscle Shaping
Please reference the digital version of the book to access the videos or
click on following link
http://www.loseweightafter40.com/muscle401.swf
Determining the best weight to use for each exercise is one of the secrets of turbocharging your muscle development.
This procedure is done on your first workout day and need never to be repeated unless
you decide to substitute a different exercise
85
For each exercise you use for your routine, you will select a weight that you can barely
get six to ten reps. If you are able to get more than ten reps than increase the weight and
try again.
The first step in selecting your optimal muscle building weight is to select a weight
that you can ONLY get six to ten reps
Your next step is to determine 70% of your one-rep max.
Please reference the digital version of the book to access the videos or
click on following link
http://www.loseweightafter40.com/muscle501.swf
I have made this real easy for you by providing an online calculator.
The Online Calculaton
http://www.exrx.net/Calculators/OneRepMax.html
86
Watch Video for a Complete Explanation
Please reference the digital version of the book to access the videos or
click on following link
http://www.loseweightafter40.com/muscle601.swf
Watch the Following Video Examples
http://www.loseweightafter40.com/muscle701.swf
http://www.loseweightafter40.com/muscle801.swf
KEYPOINT: The weight you calculate is your workout weight for that exercise and
becomes your Personalized Muscular Fatigue Weight (PMFW)
Some Rules:
The Grunt and Growl Strength and Body Shaping Training should be done 1-3
times weekly and should never be done on the same day you do your Grizzly Bear
Training.
On your first workout, all you will do is determine your workout weight for all your
exercises.
How to Apply the 70% One-Rep Max to Your Training Routine
1: You will alternate between workouts A and B below.
2: The exercises should be done in the order listed.
3: Each repetition is done at a rate of two seconds on the concentric contraction and 3-4
seconds on the eccentric muscle.
Concentric contraction occurs when a muscle shortens in length and develops
tension, e.g., the upward movement of a dumbbell in a bicep curl.
Eccentric contraction involves the development of tension when the muscle is being
lengthened, e.g., the downward movement of a dumbbell in a bicep curl.
To make it simple, you basically go faster on the concentric part of the exercise and
slower on the eccentric part.
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It's a general rule in fitness science to do your reps with a two-second concentric (lifting)
movement and at least a three or four second eccentric (lowering) movement. Slowing
down the eccentric part of the movement can increase the time under tension, decrease
the use of momentum, and isolate the target muscle better - all of which help to increase
muscle tone and shape.
Here are some more examples:
Leg Press: Take around two seconds to press the weight with your legs. Take 3-4
seconds to bring the weight back to the starting point.
Barbell Pulldowns: Take two seconds to pull the weight to your chest. Take 3-4 seconds
to bring the weight back to the starting point.
(This is the most important component of the The Grunt and Growl Strength and
Body Shaping Training Routine).
Do as many reps as you can possibly can ---- grunt and growl as much as you need to
squeeze out just one more rep. This way you know you’ve gotten the most muscle
stimulation possible from this exercise.
THE POINT OF TOTAL MOMENTARY EXHAUSTION IS YOUR
MOMENT OF VICTORY
Note that the number of reps required to reach muscle exhaustion will be different for
different people and different exercises.
This is because you have your own unique proportions of fast and slow twitch muscle
fibers in the various muscles of your body.
As the weeks go by, you will find that the number of reps required to reach muscle
exhaustion for the various exercises will increase
When that number of reps has increased by 2, it is time to increase your workout
for that exercise by about 10%.
HERE ARE THE RECOMMENDED EXERCISES:
WOMEN EXERCISE ROUTINE (In Fitness Facility)
**DB stands for Dumbbell
** BB stand for Barbells
Workout A
1. Leg Presses or Squats
2. Walking Lunge or Reverse Lunge Click for Video Demonstration
3. Gluteal Blaster or Gym Gluteal
Extensions Click for Video
Demonstration
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4. Leg Curls (Lying, Standing or Seated)
5. DB Deadlifts
6. Assisted Chins
7. Pullover Machine or DB Pullovers
8. Lat Pulldowns to the Front
9. Seated Rows
10. Incline Bicep Dumbbell Curl
11. Gym Ball Abdominal Exercise Supersetted with Plank
12. GymBall JackKnife Supersetted with Side Plank
Workout B
1. Incline DB Bench Press
2. Incline DB Flyes
3. Pec Deck
4. DB or machine shoulder lateral raises
5. DB Military Press
6. Cable Upright Rows
7. Rear Shoulder Lateral Raises
8. Tricep Pushdowns
9. Bench Triceps
10. Abdominal Bicycle Supersetted with Plank
11. Reverse Abdominal Crunch Supersetted with Side Plank
IMPORTANT POINT TO KNOW
You are ONLY going to do ONE set of the above the exercises. Only ONE!
Now I do suggest that you do a light warm-up (around 50% of your maximum
weight) for around 8-10 reps then move right into your ONE SET
Here is a sample routine that I do:
Exercises
Leg Press
Pec Press
Delt Press
Lateral Raise
Tricep
Kickback
Exercises
Leg Extension
Leg Curl
Pulldown
Reverse Flyes
Max
3/06
520
235
125
40
70
Max
3/06
276
170
200
140
70%
365
165
90
30
50
70%
195
120
140
100
1
3-15-06
11
12
9
10
12
3
3-19-06
11
12
10
10
12
5
7
2
3-17-06
10
10
8
12
4
6
8
89
Seated Rows
Cable BB curls
190
145
135
100
9
12
Now let me make it crystal clear exactly what I am doing:
As you can see above, I have figured out my maximum rep and calculated my 70%
training weight.
For instance, let’s take Leg Extensions, you see that my single best maximum rep was
276 and my 70% training weight is 195. Look at the date 3-17-06. After a light warm-up,
I put 195 pounds on the leg extension machine and gave it all I had and was able to do 10
reps. I simply could not do another rep. I tried but my muscles said no.. That is what I
mean by momentary muscle exhaustion. Now my goal for my next workout is to try to
get 11 reps. When I finally get to 12 reps, I will then be ready to add 10% to my training
weight. That would calculate to be an extra 20 pounds. So my new 70% training weight
would then be 215. I would simply follow the exact same procedure. I would strive to do
as many reps as humanly possible until I am able to do 2 reps above my average.
IMPORTANT POINT:
Most people have the notion that one set simply cannot be enough to develop shapely
muscles.
Well, THEY ARE ABSOLUTELY 100% WRONG!
Think about this. Most people spend way too much time with non-effective exercise sets.
Let me explain. Most people will do 3-4 sets per exercise. They commonly will start with
a light weight, then add some more weight and do more reps, then add some more weight
and do some reps. Now this is a HIGHLY INEFFECTIVE WAY TO TRAIN.
You see most people, and I mean most people, rarely if ever train a muscle to momentary
failure. Most will do 3-4 sets of each exercise for a total of sometimes 15-20 sets and stop
way shy of momentary muscle exhaustion and call it a day.
THIS IS A TOTAL WASTE OF YOUR PRECIOUS TIME.
On the other hand, when your do ONE SET to total muscle exhaustion, you have
achieved 100% more than people who spend an hour in the gym doing endless sets of
exercises.
Your ONE SET for each exercise is more effective than 99% of people who think they
are doing things right.
In fact, the whole workout will only take maybe 15-20 minutes! That’s it!
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You are done. Go home and enjoy the rest of the day!
While others are spending 60-90 minutes ineffectively training their muscles,
you are in and out and will see muscular improvements that will absolutely floor you.
People are simply going to be amazed!! PROMISE.
This program is POWERFUL yet unbelievably simple and will yield results that will
totally astound you.
Frequently Asked Questions:
1: Won’t lifting weight this way build ugly grotesque muscles?
Answer: This is a universal myth! The type of training I have discussed will build strong,
attractive and shapely muscle tone. You will be pleasantly surprised with the results. If
you want to develop an attractive body with minimal fat that looks great with or without
clothes, you will be hard pressed to find anything that comes in a close second to what
you have just been taught.
2: What if I don’t have time to do cardio and lift weights? Can I just do aerobics?
Answer: If you are looking for a short cut to losing fat and getting healthy, then I am
afraid you have come to the wrong place.
It is time people are told the truth and stop wasting their hard earned money on gimmicks
and all the nonsense being sold on television.
“I don’t have time” is the #1 reason people have for why they can’t fit everything in, but
it’s not a good reason at all.
It’s an excuse made by lazy people.
Sorry for being so harsh. But I refuse to sugar coat this.
We all have the same 168 hours a week. We’re all busy.
But some people get in shape and some people don’t. Why?
You see, people who successfully get lean and tone –and stay that way – have made
exercise a priority in their life.
They MAKE time, even if that means setting the alarm an hour earlier every day or
giving up an hour of television.
Successful people use every hour wisely and never waste their time away on
unproductive and meaningless activities.
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The truth is that you will always make time for whatever is most important to you in your
life.
I bet you make time for television?
The average person in the United States watches FIVE HOURS of TV per day!
If watching a TV show every night is important to you, you’ll make the time. If reading a
book a week is important to you, you’ll make the time. If being with a loved one is
important to you, you’ll make the time. And if your health and appearance are important
to you, you’ll make the time.
Remember you have to make exercise a top priority in your life.
Remember, you’ll never “find” the time; you must “make” the time even if that means
sacrificing in other areas.
Never say, “I don’t have time,” because that’s never a valid reason for missing workouts.
3: I don’t want to go to a gym or fitness center to train, what can I do at home to do
this program?
Answer: Although joining a fitness center is a wise investment and will likely get you to
your goal faster, I understand there are people who simply want to train at home. With
this in mind, here are some suggestions. I recommend that you purchase the following:
•
•
Gym Ball
Chin Bar
SPECIAL CONSIDERATION FOR BODY BUILDERS
If you are interested in refining your physique, the following regimen is recommended:
Complete a grunt and growl training workout (70% of maximum single attempt lift; do
one set to momentary muscular failure) in its entirety; then, go back and exercise each
body part a second time (with either the same or a different exercise), completing 2 more
sets with a weight equal to approximately 50% of maximum single attempt lift; each set
is taken to momentary exhaustion.
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Chapter 14
How to Tone Your Buttocks and Thighs
Two Exercises That Make All The Difference
Most exercise routines focused on toning the thighs and buttocks are not suited for
people over forty.
Your body composition changes as you age making the popular thigh and buttock
routines ineffective.
If you are serious about losing fat around your buttocks and legs and sincerely want to
add shape and nice contours, then you won’t find anything that works as effectively as
this.
Scientific research has proven that high rep exercises are a complete waste of time for
toning and shaping the legs and buttocks.
Contrary to what you may think, low rep buttock and leg focused exercises will not build
large and bulky muscles. Matter of fact,
The Right Exercise with just the Right Amount of
Resistance will Achieve Results You Never
Thought were Possible
Think of the legs and buttocks of dancers and ice skaters and you should see quite clearly
that they are doing something right.
My goal is to help you tone and shape up your legs and buttocks in the quickest time
possible.
The absolute best exercises to shape your legs and buttocks are:
Squats and Lunges PERIOD!
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Don’t waste your time with all those fancy leg machines like the adductor/abductor
machine, leg extension, leg press or most any other leg machine.
You MUST master the basic squat and lunge before you ever even consider wasting your
time with other leg machines.
Squats and lunges do not even have a close second. They are a powerful duo that should
be the staple of anyone serious about toning their buttocks and thighs.
Frequently Asked Questions:
Question #1:
I have bad knees and I am unable to do any form of squats. What can I do?
Answer:
One of the best exercises is using a gym ball against a wall and do a ¼ (one-quarter)
squat. This exercise does not compress the knee like most squatting exercises and has
been found to be perfect for people with knee problems.
Question #2:
I am 300 pounds and can’t imagine even bending down to put on my shoes. What am I to
do?
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Answer:
I would encourage you to try the ¼ squat using a gymball. I bet you will be pleasantly
surprised.
Tip for Improving Muscle Shape.
It is commonly called Muscle Focus.
Muscle Focus is basically getting to know how your muscles feel.
This is what you need to do.
Ready?
Squeeze that muscle.
While standing or sitting, go ahead and squeeze your buttocks. Yes, you heard me.
Squeeze your gluts. Hold, hold tighter, hold for 15 seconds. Don't let out. Hold
for 15 seconds.
Good!
Do this through the day, in the car, at work, standing in the grocery line, just
about anywhere.
Got it??
Who is going to know what you are doing?
Nobody except you. Make this a butt squeezing day.
Now I want to add one more muscle to your squeezing routine. How about your
abdominals? Squeeze your abdominals. Come on, "suck" in those abs. You can do it.
ANYWHERE!
My objective is quite simple. I want you to discover your muscles. So many
people begin an exercise routine and do 2-3 sets and never really learn what
their muscles feel like.
You will soon get in tune with your muscles. I promise this simple technique will pay
BIG dividends in helping you reach your goals.
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Chapter 15
Why the Sit-Up is not an effective abdominal
exercise, and why it may even be dangerous
The Sit-Up is considered one the most common abdominal exercises.
At first glance, it seems to target the abs. After all, this movement center around the waist
and cause the abdominal muscles to ``burn." But a well-targeted exercise is one in which
the target muscle is the main muscle causing the motion. That isn't the case with the SitUp.
Fact is, the abdominals have a much narrower range of motion than the Sit-Up requires.
Fully two-thirds of the Sit-Up is the work of muscles other than the abs.
Here's an important rule of thumb: When you're lying on your back with your legs
extended, your abs have the capacity to raise your shoulders about 30 degrees off the
floor, and no further. Any exercise that involves movement beyond that is working
muscles other than the abs.
Is it bad to involve other muscles? In this case, yes.
Those other muscles" are called the psoas muscles. They run from the front of your upper
leg, through the pelvis, attaching to the lower six vertebrae of your spine (Fig. 2). When
they contract, they pull your upper body toward your legs—just as your abs do. But
unlike the abs, the psoas muscles have a huge range: they can flex your body forward all
the way from a full back bend until your chest touches your knees.
Psoas muscle contraction tugs on lower
vertebrae, causing them to grind together
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The two psoas muscles work when your legs are extended and/or your feet are held.
When you do Sit-Ups or Roman Chair Sit-Ups, the psoas compete with your abs for the
first third of the movement, and then they take over entirely for the rest. As a result, only
a small amount of the work you're doing is going into conditioning your abs.
Worse, though, is the risk of injury from psoas-dominated movements. With each
contraction, the psoas tug at their attachment on the lower spine. That tug doesn't do
much harm as long as the abs remain strong enough to prevent your back from arching.
But, unfortunately, even if you're in great shape, the abs tire fairly quickly. Eventually,
your back begins to arch, causing the vertebrae around the psoas attachment to grind
together. After a few years of this, you may be stuck with chronic lower back pain as a
result of disk degeneration.
Fortunately, there are safer and more effective exercises. The following exercises provide
the foundation for effectively working your abdominals
Here is the logical sequence in doing abdominals exercises:
#1: Master the pelvic tilt: If you are new to abdominal exercises, start with the pelvic
tilt and be certain you can do three sets of 15 reps before you consider moving on to the
next level of abdominal exercises.
#2: Gym Ball Crunch: Simply apply the same principles as explained below with the
Roman Chair Crunch, but instead of using a Roman Chair Apparatus, you use a gym ball.
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Remember not to sit up more than 30 degrees. Beyond 30 degrees you are working
your psoas muscles.
#3 Plank: The Plank is a static exercise for strengthening the abdominals, back and
shoulders. Isometric strength is important for stabilizing the trunk in various sports and
exercises. The abdominal plank is a great exercise for strengthening the transverse
abdominus. The transverse abdominus is the deepest layer of abdominal muscle and
wraps around the whole midsection. When you contract the abdominals, your waist
becomes thinner. This is the action of the transverse. Therefore, a strong transverse
abdominus means a smaller, tighter waist. When you are doing the plank exercise or a
variation of the plank, make sure to contract your abdominals while remembering to
breath.
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up
in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Movement: No movement, just hold that plank position ... keep holding.
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#4: Side Plank: Side Plank is a variation of the regular plank. It is also a great exercise
for strengthening the transverse abdominus. Remember, a strong transverse abdominus
means a smaller, tighter waist. Make sure to contract your abdominals while
remembering to breath.
Starting position: Lift your body of the ground and balance on one forearm and the side
of your foot. Contract your abdominals and relax your shoulders. And breath.
Movement: No movement, just hold that position ... keep holding.
ADVANCED EXERCISES: NOT FOR BEGINNERS
The Roman Chair Crunch
The following exercise is one of the most powerful exercises you can do to develop
super toned abdominals in record time. Unfortunately most exercise gurus get this
exercise mixed up with the Roman Chair Sit-up.
If done correctly as outlined below, you will find it hard to find an abdominal exercise
that compares to the Roman Chair Crunch.
This exercise should only be performed by people with some abdominal training
under their belts. This is NOT to be done by beginners.
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This exercise is called the Roman Chair Crunch. This is NOT to be confused with
the Roman Chair Sit-ups. This is an ADVANCED exercise to radically tone and develop
razor sharp abs.
How to Do It:
Sit on the Roman Chair and hook your toes beneath the restraint bar. Cross your arms
across your chest. You will keep your arms positioned like this for the entire set. Lean
backwards until your upper torso is approximately six inches above a point parallel to the
floor. Crunch your shoulders forward until you feel your abdominal muscles contract.
DO NOT SIT UP, ONLY CRUNCH!
Hold the Crunch for 10 seconds. After each crunch return to the starting position of six
inches above a point parallel to the floor.
Continue until you are unable to do another rep.
Remember not to sit up more than 30 degrees. Beyond 30 degrees you are working your
psoas muscles.
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Chapter 16
ATTENTION WOMEN:
What you MUST know to lose a protruding tummy.
There are some obvious causes of a “protruding tummy.” First and foremost, you have to
be realistic and determine how much fat you are carrying around.
Of course, multiple childbirths may have stretched the muscles in your lower abdominal
giving you that “lower ab bulge.”
In addition, excessive bloating can also be a factor.
No matter what has caused your “protruding tummy,” there is hope.
One of the first things I recommend for all women is the concept of muscle focus and
control. Losing touch with our muscles has given rise to an epidemic of dropping
buttocks and the notorious “ab bulge”.
If you are one of the many women already participating in an abdominal routine, the
following two exercises will go a long way in helping you significantly improve and
hopefully flatten your “protruding tummy”.
First and foremost, you must MASTER the pelvic tilt.
Target lower and deeper abdominal muscles. Exercises that target these muscle groups
can help. An example is a pelvic tilt. Lie on your back on the floor with knees bent.
Flatten your back against the floor by tightening your abdomen and bending your pelvis
up. Hold for five to 10 seconds. Work up to 10 to 20 repetitions.
Starting position - Lie down on your back. Knees are bent at a comfortable distance
away from your buttocks .You can keep your knees apart or hold them together (holding
them together will increase the intensity by a bit). Arms are lying down at your side or
your hands are clasped behind or above your head.
The move - Squeezing your cheeks together, tilt your pelvis (area below your navel and
ending at your buttocks) upwards until only your upper back is touching the floor. (Keep
your feet flat on the ground.) Lower your body back to starting position. Do 15 reps.
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Chapter 17
How To Develop Shapely Arms and Lift Your
Breasts (Without Plastic Surgery)
So much depends on the lines of a woman's upper body — that subtle, but crucial,
firmness in the triceps; that healthy fullness in the chest.
This chapter zeros in on two areas that make the biggest difference in the shape and
definition of the upper body: the backs of the upper arms and the chest. It also promotes
attractive, balanced development of the shoulders, back and biceps.
For clarification purposes, the correct term is chest exercises, not breast exercises.
Since the majority of total breast volume consists of fatty tissue, it is technically
impossible to strengthen the actual breast with exercise due to the absence of muscle in
this area. The area underlying the breasts, or pectoral muscles, can be strengthened and
enlarged providing a little more support for the actual breast tissue; however, this would
not increase breast or cup size.
Exercises to bulk up your pectoral muscles will increase your chest size, but not your cup
size.
Chest exercises can increase the amount and appearance of fullness in the upper chest
area above and underneath the breasts, but no amount of exercise can increase the size,
fullness or firmness of the actual breast.
Although strengthening the chest will not increase breast size, it will assist somewhat in
the support of breasts that are either large or sagging. Otherwise, breast size is primarily
determined by heredity.
Needless to say, the following exercises have been shown to effectively tone and shape
the chest and triceps.
I have carefully selected the best exercises to help return tone and shape to the chest and
arms. These exercises work if you work them.
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For the chest:
1: Incline dumbbell presses
2: Incline dumbbell fly
For the triceps (building shapely arms):
1: Tricep Press-downs
2: Tricep dips
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Chapter 18
Biochemical Individuality
The Patient-Specific Approach to Losing Weight
It has often been said that no two people are alike. Each human being is unique. Each of
us has somewhat different requirements for building, maintaining, and regaining health.
To find optimal health, each of us must find for ourselves what exactly those
requirements are.
“When God made us, He threw away the mold.” said the Fonz, a TV character from
Happy Days. The same is true for every one of us. From the shape of our nose, the
fullness of our lips, the curve of our necks, the color of our eyes, hair, and skin and the
shape, size and structure of our bodies, we are individual and unique.
While we all have in common the fact that we need proteins, fats and carbohydrates, and
while we all need the same 50 essential substances to build and maintain a healthy body,
each of us is also biochemically unique. We differ in our ability to digest, to assimilate
and to metabolize foods. We differ in the chemical structure of our enzymes, and we
differ in the efficiency of our enzyme systems. We differ in our nutritional requirements.
We differ in the quantities of each nutrient that leads to optimal health. We differ in our
food preferences and often our food preferences reflect our genetic and biochemical
differences.
Because we are unique, there is no single diet that is right for everyone. Each of us has
our own specific nutritional and dietary requirements. To assume that one diet or one
nutrient will improve our health is foolhardy and is likely to disappoint us.
The key is discovering the real causes of obesity and weight gain. As you begin to
understand why you gain weight, you will soon discover that there are answers to lose it.
Due to strong mass marketing via television, radio, newspapers, magazines and the
training of most physicians, our current health care thinking is Disease-Specific rather
than Patient-Specific.
Disease Specific embraces the common theory that any named disease should be treated
with the most “popular” drug treatment. For instance:
Suffering Arthritis?? take Vioxx or Celebrex you are told.
Allergies?? Take Allegra or Zyrtec.
Acid reflux?? Maalox.
Depression?? Zoloft or Paxil.
Heartburn?? Nexium or Prilosec.
Osteoporosis?? Evista or Fosamax.
Insomnia ?? Ambien.
Weight Loss ?? Meridia.
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Unfortunately, most people are unaware that most natural approaches follow the same
Disease–Specific Approach. For instance:
Osteoporosis?? Calcium.
Insomnia? Valerian.
Heartburn? Licorice Root.
Depression? St. John’s Wort.
Although the natural approach may appear less harmful with less side effects,
nonetheless, the approach is still Disease Specific.
The Patient-Specific Approach is identifying the specific biochemical metabolic
“glitches” that are likely causing a health problem in the first place.
Two case histories from my practice should help you get a better understanding of the
Patient–Specific Approach.
CASE 1
Osteoporosis: The Patient Specific Approach
A 68-year-old woman was diagnosed with severe osteoporosis. She had a T-score (this is
the universal measurement for osteoporosis) of –4.50 (anything over –2.5 is considered
osteoporosis). Her family doctor immediately recommended Fosamax and 1500 mgs. of
calcium. (Disease-specific approach.)
This patient instead consulted with me and asked if I would evaluate her and see why she
was suffering with osteoporosis.
My evaluation consisted of a comprehensive red blood cell mineral test and an intestinal
absorption test. Her results clearly indicated that her calcium levels were well within
normal limits. Unfortunately, magnesium and manganese were severely depleted and to
make matters worse, she was suffering with a sub-clinical malabsorption syndrome.
Based on these two tests, I was able to develop a Patient-Specific Treatment plan. My
first objective was to improve gut absorption, and then improve her magnesium and
manganese levels.
My patient was recently re-tested for osteoporosis. To her doctor’s surprise, her T-score
plummeted to -.6 with NO SIGN OF OSTEOPOROSIS.
Comments:
If this patient were to have followed the Disease Specific Approach, it is uncertain if she
would have achieved the same results. The Patient-Specific Approach offered a sound
and logical way to approach this disease. In addition to her great results, her follow-up
red blood cell test and gut absorption were significantly improved.
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If you would like to learn more about the Patient-Specific Approach for the
treatment of disease visit: www.YourMedicalDetective.com
CASE 2
Osteoarthritis: The Patient Specific Approach
A 51-year-old man had been suffering with arthritic pain localized to his back, knees, and
shoulders for a period of four years. Patient had previously consulted with two medical
physicians and a rheumatolgist before scheduling an appointment to see me. Medical
testing included x-rays and standard blood tests. No pathology was noted with the
exception of the beginning stages of degenerative joint disease of his knees. Treatment
consisted of the prescription Vioxx. In addition, he tried a variety of natural remedies
with no long-term relief. (Disease-specific approach) The patient was evaluated in my
office and it was decided, based on an extensive history and review of his medical
records, to order a Fatty Acid Profile. The results revealed that the patient was
significantly deficient in omega 3 fatty acids. The patient was instructed to increase his
fatty acid intake via foods and the introduction of omega 3 oils. After 4 weeks, the patient
was 50% free of symptoms. Within 2 months, most of his symptoms were gone and he
was able to stop all arthritis medications.
Comments:
This patient makes up a significant number of individuals who suffer needlessly when the
underlying cause of their suffering has been overlooked. Identifying the real cause of a
disease including weight problems, (Patient-Specific Approach) rather treat symptoms
with a “one-size fits all” approach (Disease –Specific Approach) is the future of
medicine.
Considering most of our mass media advertising via radio, television, magazines and
newspapers primarily promotes Disease-Specific Approaches to illness, it is unlikely
that anytime soon you will learn about the huge benefits obtained via a Patient Specific
Approach from this form of marketing. Realizing this fact, it is important for you to do
your own research into the growing field of Patient-Centered or Functional Diagnostic
Medicine.
This book will provide a glimpse into the field of Nutritional/Functional Medicine/Patient
Centered Care. Although this book is focused on weight loss, the principles apply across
the board for other diseases including fibromyalgia, arthritis, diabetes, heart disease,
allergies, and many other chronic illnesses.
If you would like to learn more about Nutritional/Functional Medicine/Patient
Centered Care visit: www.YourMedicalDetective.com
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The Tree Story
Imagine that you have an apple tree in your backyard that is showing signs of illness.
Although you’ve examined the tree closely, you can’t find any indication of what might
be wrong. You are baffled, so you call in a tree specialist for a consultation.
When the tree expert arrives, he studies the tree, scratches his head, and mulls over the
problem at some length. But much to your disappointment, it soon becomes clear that he
had no readily available diagnosis. Nonetheless, he comes up with a rather unusual
recommendation for how to remedy the situation.
You assume he is going to recommend a fertilizer or maybe a bug spray of some kind,
but instead he recommends you purchase green paint. The tree expert explains that as the
tree’s leaves turn brown, he wants you to paint them green, back to their original color.
It sounds like an utterly ridiculous therapeutic strategy, doesn’t it? After all, it doesn’t
take a horticultural genius to realize that the tree is not going to get better this way, that
the leaves are not the source of the problem. It would be obvious to even the most casual
observer that the brown falling leaves are merely a symptom of whatever is ailing the
tree, not the underlying cause of the dilemma.
Wouldn’t your first inclination be to go to the source of the problem by focusing your
attention on the quality of the soil your plants are growing in? Even if you had little or no
experience taking care of plants, it would no doubt immediately dawn on you that there
must be something wrong with the chemical makeup of your plant soil.
Somehow you’d know that intuitively, even if you’d failed botany 101 and had zero
aptitude as a gardener. No one would have to point out where the problem was
originating. You wouldn’t have to consult with a plant expert. You would just know.
For some reason, however, we as health consumers consistently fail to apply this same
type of logic when it comes to managing our own health problems. When chronic illness
strikes, our attention almost always gets stuck at one of the symptomatic levels within the
body. (Disease-Specific).
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We become very focused on treating the symptoms instead of considering why we are
sick in the first place.
This is understandable because we live in such a disease and symptom-oriented culture.
(Disease-specific)
Few physicians have ever taught us how or where chronic disease processes originate,
much less how they can be effectively and systematically resolved.
So the tendency among most clinicians is to do something akin to painting wilted leaves
green each time an ailment emerges.
Regardless of what your problem may be - allergies or obesity or arthritis or colitis, or
anything at all of a chronic nature – you need to move well beyond the superficial level
that is now widely employed throughout the health care system if you expect to regain
your health.
Symptoms don’t reveal anything about the real underlying nature of a person’s illness,
and they can’t be used to determine an effective therapeutic response. That’s why we
need to look beyond the symptoms and focus instead on the unique biochemical origins
of any given health disorder in any given individual. (Patient-Specific)
DIFFERENT PEOPLE REQUIRE DIFFERENT
NUTRITIONAL SOLUTIONS. EVERYONE NEEDS A
NUTRITIONAL SOLUTION THAT IS TAILORED TO HIS
OR HER OWN BIOCHEMICAL INDIVIDUALITY.
The goal of this book is help you uncover the reasons why you have gained weight and
help you develop a Patient-Specific Approach that will allow you to permanently lose
weight. This approach provides you with a real sense of satisfaction. No more guessing.
No more experimenting. Simply a program that is specific for you and no one else.
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Chapter 19
Why We Get Fat
Almost everything that almost everyone
knows about losing weight is dead wrong.
Being overweight is something that the majority of people are wrestling with the majority
of the time. I say with solid facts backing me…
ALMOST EVERYTHING THAT ALMOST EVERYONE
KNOWS ABOUT LOSING WEIGHT IS DEAD WRONG
Almost everyone is hopelessly misguided by the common misconceptions about weight
loss that fill our newspapers and television sets. Virtually all popular ideas regarding
weight loss IGNORE the real cause of weight gain and obesity.
You may feel that I am stepping on your toes. Please keep an open mind and you will see
by the end of this chapter and most definitely the end of the book, that you will be happy
to abandon your present thoughts or your “favorite” weight loss cure in favor of a sound,
rational approach to losing weight.
This book will work for you and almost anyone interested in “long term” weight loss.
None of the fashionable weight loss programs offer even the slightest bit of long term
benefit. The reason is obvious…..
THIS PROGRAM ADDRESSES THE CAUSE OF BEING
OVERWEIGHT
..while almost all popular diet plans ignore the causes.
You are now going to read a brief summary of the causes and solutions of being
overweight. Here is the essence of what you must understand regarding permanently
losing weight.
1: Being overweight almost never is primarily associated with over eating. In fact, most
people who are overweight under eat. That, in fact, is one of the main reasons why a large
percentage of people are overweight—because—
THEIR BODY GOES INTO A DEFENSIVE STATE
THINKING IT IS SUFFERING FROM STARVATION
because it is so poorly nourished.
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Under these conditions, the body wants to grab every bit of food that is taken in and store
it as fat as a defensive measure. Also, the body tends to slow its metabolism down as a
defensive measure to conserve energy (calories). The slower the metabolism gets, the
more and more difficult it becomes to lose weight.
2: Since being overweight is almost always caused by a slow metabolism,
THE ONLY WAY TO LOSE WEIGHT AND KEEP IT OFF IS
TO INCREASE YOUR METABOLIC RATE.
This is where the endless stream of popular diets and weight loss plans that have come
and gone over the years break down completely. They do nothing to increase your
metabolic rate, and very often actually slow your metabolism further. This being the case:
THE MINUTE YOU GO OFF THE DIET, ALL YOUR
ORIGINAL WEIGHT AND MORE COMES BACK WITH A
VENGEANCE.
3: So, the only way to lose weight is to increase the metabolic rate. And there are only
four ways to increase your metabolic rate.
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Chapter 20
Why the most popular weight loss plans fail in the
long run
Having read the real causes of weight loss, do you begin to see why the most popular
weight loss plans fail in the long run? What is the focus of most weight loss programs?
They are bent on somehow decreasing the body’s intake and storage of calories. The
promoters of weight loss plans have essentially four items in their bag of tricks:
1. Caloric restriction via a regimented diet plan that denies you the food needed
to satisfy your normal, healthy appetite.
2. Caloric restriction by some means of suppressing your normal healthy
appetite
3. Chemical intervention attempting to block normal, healthy fat or carbohydrate
metabolism
4. Chemical intervention in the form of diuretics
Is it obvious to you that none of the above four techniques are natural?
Is it obvious to you that none of these techniques are healthy?
Is it obvious to you that none of these procedures do a thing to reverse the fundamental
cause of being overweight?
Is it obvious to you that when you stop using any of these procedures your weight
problem will IMMEDIATELY return?
Is it obvious to you that …
EACH OF THESE PROCEDURES IS A BIG TIME LOSER
and has no place in your plan for permanent weight loss?
You’ve got to begin seeing being overweight as nothing more than a sign of poor health.
The ultimate goal is to improve the efficiency of your metabolism. As your metabolism
becomes more active and more efficient you will not only get healthier, but you will
steadily drop fat and increase lean muscle mass until you finally reach your ideal body
weight.
You may be asking if my program will help you lose 10 pounds in the first week or will it
help you lose 30 pounds in the first month. Well, my answer is maybe, but realistically
the answer is no… However, once you understand the cause of your weight gain and
learn “exactly” what you need to do to lose your weight, your weight loss will be
permanent.
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Let me ask you a question.
“Would you be happy to achieve a goal of having lost 50 pounds one year from now? If
the answer is yes (and it should be), then think of it this way – all you’ve got to do is lose
one pound a week. And that is the kind of legitimate weight loss that counts. PERIOD!
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Chapter 21
How to not be victimized by every weight loss
scam that comes along
The longer you are engaged in the pursuit of truth in this crazy weight loss world, the
more you will come to realize that …
ALMOST EVERYTHING THAT ALMOST EVERYONE “KNOWS”
ABOUT WEIGHT LOSS IS UNTRUE
The vast majority of people have been easy victims of falsehoods and lies. You may
wonder how so many people can be snookered about weight loss.
Snooker is slang for duped, conned or deceived.
Well to understand snookering, you must first look at both the snookerer and the
snookeree. The problem really begins with the snookeree. This is a person or group that
perceives a need that they can in no way satisfy themselves. The realization that one does
not physically, mentally, or spiritually have the power to meet one’s own needs creates a
painful state of helplessness and confusion. That pain quickly progresses to fear and
desperation.
Enter the snookerer. He/she knows that he can profit handsomely if only he can appeal to
the needy of the world. If only he can concort their “secret” solution; if only he can sell
himself as the power of their life. He really faces little difficulty since the hapless
snookeree is so desperate for something to believe in; so willing to follow.
Almost all of our Madison Ave. marketing giants thrive on this snookerer-snookeree
relationship. The fact that these mega giants have little basis in truth doesn’t stop them
from defining our lives, and then ruling our lives – to the extent we let them…
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DO YOU SEE FROM THIS DISCUSSION HOW EASY IT IS
FOR YOU TO FEEL POWERLESS IN FACING YOUR
BODY FAT AND TO BE VICTIMIZED BY EVERY WEIGHT
LOSS SCAM THAT COMES ALONG?
If some “authority” promises that eating grapefruit for breakfast will make cellulite melt
away – someone is going to believe it, because they “WANT” to believe it.
And certainly if a “DOCTOR” speaking with the voice of “science” claims to have found
at last the long awaited weight loss cure, millions will happily surrender their personal
power – follow like sheep, the same power that led them astray so many times before.
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Chapter 22
Mary’s Story: What NOT to do to lose weight
Let us look at a real case history depicting a patient doing just about everything wrong
with respect to weight loss – yet doing it under the “professional guidance” of a doctor
who specializes in weight loss.
Mary has been a patient of mine for over 10 years. I have treated her many times over the
years for episodes of back pain and knee pain. These pains were without question directly
related to her excess weight. Now understand, Mary was not just overweight, she was
grotesquely obese. She weighed over 300 pounds and had rolls of fat over rolls of fat.
For most of the 10 years I knew Mary, she never asked for my advice on weight loss.
However, approximately 18 months ago she expressed an interest in my opinion on
helping her lose weight. Since I knew the primary causes of weight loss and have helped
multiple patients lose weight, I was optimistic I could help Mary.
I recommended that Mary begin doing two simple things for one month: First to eat a
protein/carb glycemically balanced breakfast and to ride her exercise bike for 15 minutes
three times a week. Nothing more. I recommended that she come back in one month and I
would set her up with a very specific program of weight loss. Mary responded to that
assignment by NOT showing up in my office until the next time she had back pain. She
did admit that she did follow my recommendations for a few days and then quit because
the exercise was simply too tedious.
After two treatments in my office, Mary was feeling better. She proceeded to ask my
opinion on her latest weight loss program she was following. I really didn’t notice any
difference in her appearance but she quite proudly proclaimed that she had already lost 30
pounds, was feeling “great” and was 100% convinced that this was “it” – finally the way
for her to lose the tremendous amounts of weight she had always dreamed of losing.
Her weight loss regimen, administered by her “weight loss specialist” consisted of the
following:
-
a typical weight loss beverage mix for breakfast (which he sold her for an
outrageous price)
another weight loss concoction for lunch, accompanied by a salad with no fat
salad dressing (which was also sold at a ridiculous price)
for evening meal she was limited to some pitifully low number of calories of
legitimate food – meat/fish/poultry accompanied by a salad with the same
dressing as lunch, plus some vegetables
weekly injection of B6
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DO YOU SEE A PROBLEM WITH THIS PICTURE?
After carefully contemplating what to say to poor Mary, I decided not to burst her bubble.
If I had given her the truth, the whole truth, and nothing but the truth about her weight
loss regimen and how it was certain to end with disastrous results, she would have been
crushed. What’s more, she would have spent the rest of her life thinking that that plan
would have worked if she would only have followed through with it .
So…
THE MOST REASONABLE THING FOR ME TO DO WAS
TO LET HER FOLLOW THROUGH WITH THIS PLAN,
WATCH IT FALL FLAT ON ITS FACE, AND THEN AND
ONLY THEN, IF SHE WAS INTERESTED IN DOING IT
RIGHT, I WOULD OUTLINE A PROPER WEIGHT LOSS
PROGRAM.
I TOLD Mary how much I appreciated the enthusiasm with which she was pursuing
weight loss. I told her she deserved a lot of credit for her self-discipline in adhering to her
plan. I did, however, advise her to begin a low intensity long duration exercise program
to guarantee that whenever her weight loss plan was completed that her body would be
strong enough and her metabolism efficient enough to keep the weight off.
After hearing me explain a little about how that worked she decided that since she was
investing so much time and money in this plan that going the extra nine yards would well
be worth it – and she was determined to follow my advice.
My next encounter with Mary was a number of months later when she had her next
episode of back pain…
SHE HAD LOST BY THAT TIME WELL OVER 100
POUNDS, AND DESPITE THE FACT THAT SHE LOOKED
ABSOLUTELY WRETCHED, SHE WAS OBVIOUSLY
QUITE PLEASED WITH HERSELF.
And I do mean wretched!
Her flesh hung lifeless from her bones. Her skin looked like an old crumpled paper bag.
While a few of the rolls of fat had disappeared, so had most of her lean body mass. Her
face resembled a starving third world refugee with eyes sunken deep into dark circles.
Her cheeks were hollow, even though abundant adipose still hung from her chin. In
essence, Mary had spent the last several months cannibalizing her own body. She was
clearly in a state of protein starvation even while having another several months’ supply
of fat to feed on.
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Again, I chose not to burst Mary’s bubble. I said very little more than simple
congratulations on her progress and quietly went about treating her back
Fast-forward now several more months later to my next clinical encounter with Mary.
This time she joined me in having nothing to say about her state of weight loss. As you
might have guessed, Mary had come full circle.
She now presented as her old chubby self once again. The only thing that had changed
since she initiated this pernicious weight loss plan was that in the last two years she had
aged ten.
WHAT WENT WRONG?
You should know quite well by now that everything that Mary did to lose weight actually
exacerbated the causes of her overweight condition. The extreme caloric restriction
further slowed and imbalanced her metabolism such that the minute she went off the
strict plans all her weight came roaring back with a vengeance.
The weight loss beverages were a joke. The vitamin B6 injections along with the weekly
office visits were nothing more than a moneymaking scam.
Mary had thrown away two years of her life (ten years?), and who knows how much
money and suffered probably irreparable damage to her body in the process.
In the next few chapters you will read about these weight loss beverages. And of course,
weight loss beverages and extreme caloric restriction are by no means the most damaging
things people are doing to themselves in the name of weight loss. You will also read
about diuretics, natural herbs and other drugs and several other outrageous hoaxes.
In the mean time, if you have a particular weight loss product or weight loss scheme that
you’ve been snookered into believing has some merit, please by all means contact me
with the details and I will give you the full story.
Mary, like countless people, was
DOING EVERYTHING WRONG IN A DESPERATE
ATTEMPT TO LOSE WEIGHT
Her diet plan was administered by a weight loss guru who was known to be
phenomenally successful. (Successful meaning snookering his victims into giving him
gobs of money.) Naturally, her plan was not successful. In fact, it fell flat on its face, but
not before putting Mary through two years of torture during which she…
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lost 100 pounds
then gained 100 pounds back
suffered mental and emotional anguish
aged 10 years
thoroughly locked in the metabolic imbalances that were at the root of her weight
loss problem to begin with.
As you begin to understand the causes behind obesity and weight gain, you can
confidently predict failure for yourself and your loved ones when you see them sucked
into a foolish weight loss regimen. You know the plan will fail, and you now know
exactly why it will fail.
The most fundamental truth regarding weight loss – a truth that you must repeat over and
over to yourself – is that
REDUCING CALORIES IS NOT THE WAY TO LOSE
WEIGHT;
not if you expect to lose it and keep it off; and not if you expect to retain your health in
the process.
Getting fat is almost always a matter of a slow metabolic rate. The only way to lose
excess fat is, therefore, to change the deficiency in your metabolism.
Mary was a perfect case in point illustrating exactly how a person becomes obese, and
illustrating exactly how to destroy yourself with caloric restriction.
What Mary needed, just as do all people who REALLY want to lose weight is a doctor
who understood the four ways to increase metabolism.
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Chapter 23
The Biggest Weight Loss Rip-offs
What you don’t need are gimmicks to lose weight.
One of the leading gimmicks comprising Mary’s program and many others is the weight
loss beverage. These are known by any number of names including “diet drink,” “protein
shakes, “instant meals,” – and the names get more colorful as the promoters compete ever
more tenaciously for the fat sucker’s dollar.
What a joke. How do these concoctions fail so totally? Let me count the ways:
1. First, and most fundamentally, they are part of a caloric depreciation plan that, as
we’ve noted many times in my book is a failure because it actually exacerbates the slow
metabolism that caused the weight gain to start with.
2. These powders (to be mixed in liquids) are promoted as high protein. They are in most
cases supposed to replace a meal entirely. I’ve looked at the labels of many of these
concoctions in the last several weeks and the most protein I can find in any of them is 10
grams per serving. Let there be no doubt in your mind that 10 grams of protein in a meal
is not weight loss --- it is starvation. It is catabolism of lean body mass. It is low blood
sugar. It is guaranteed to drag down your metabolism slower and ever slower.
3. Read the list of ingredients. Typically these abominations contain these three major
components: Powdered soy, powdered milk and corn syrup. YUM, Corn syrup, of course,
pure highly refined sugar --- exactly what you want if you are interested in weight loss.
Both the powdered milk and the powdered soy are ultra processed – exposed to damaging
high temperatures and air. The result is that many of the nutrients are denatured and
oxidized. At the very least the proteins are extremely difficult to digest and assimilate.
4. Continue scanning the label and you will find a full compliment of both natural and
artificial flavors and colors – yuck!
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5. A major portion of the ingredient list will be dominated by the list of vitamins which
have been added because – because – why do they add vitamins to these things,
anyway?? Oh, yeah, now I remember – there are vitamins that “give you energy.” There
are vitamins that “help burn fat.” There are vitamins that are “natural diuretics.” There
are vitamins that have to be on the label just because competitors have vitamins on their
labels.
Remember this important point:
VITAMINS INGESTED IN QUANTITIES OUT OF
PROPORTION TO THE INTAKE OF MINERALS AND
ESPECIALLY TRACE MINERALS DEPLETE THE BODY
OF THOSE MINERALS AND TRACE MINERALS.
Interestingly enough, some of the trace minerals that are most easily depleted by vitamin
intake include those that are most directly related to weight gain – namely iodine,
manganese and chromium. Yet, here are these weight loss beverages loaded with
vitamins accompanied by only minuscule amounts of minerals and trace minerals.
6. You want to know the biggest joke of all regarding these weight loss concoctions?
Even disregarding for the moment the damaging ingredients they contain, just look at
what are in their barest essence – a food that contains approximately 80 calories with 10
grams of protein. Did you never stop to think how easily and inexpensively you could
duplicate those numbers with real food? You want approximately 80 calories and 10
grams of protein? Just eat an ounce of chicken with a half a slice of whole wheat bread
or, how about an egg and half slice of whole wheat bread? Simply eat a cup of low fat
yogurt, and you’ll come pretty close. Do you see the absolute absurdity of the claim that
there is anything magical about these weight loss beverages? For a fraction of the cost
you could obtain the same number of calories and the same grams of protein with real
nutritious food.
What other scams are being perpetrated on the weight loss
community?
What about those B6 injections? My guess is that B6 injections are popular among
weight loss gurus because everyone knows that B6 is a “natural diuretic” – whatever that
means. In actuality, mega doses of vitamin B6, like mega doses of any singe nutrient will
wreak havoc with your metabolic balance, not to mention causing depletion of trace
minerals. Believe me, no one ever lost either fat or fluid that stayed off for more than a
few weeks from taking B6.
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Speaking of losing fluid, what about this idea of diuretics as part of the weight loss guru’s
racket? It certainly enhances the typical guru’s “success rate.” After all, with the
combination of a fluid pill and severe caloric restriction anyone can drop 10-20 pounds in
a couple of weeks with no sweat. So easily gaining a dramatic (apparently) desirable
effect so quickly raises the guru in the victim’s eyes to such an esteemed level that
extracting mega-bucks from the victim’s wallet is as easy as fat-free, sugar-free pie.
Do diuretics have any long-range beneficial effects? That is, do they do anything to
favorably influence the causes of obesity? Certainly not. While fluid retention is a major
part of the weight load carried around by your typical over weight person – the fluid
weight is NOT the cause of the problem, but rather it is an effect.
Blowing holes in the patient’s kidneys so that water, along with precious minerals such as
potassium and magnesium are lost only exacerbates your metabolic imbalances. It gives
the illusion that something beneficial has happened while allowing the true causes of the
problem to go untreated. .
Of the four tricks the weight loss guru has up his sleeve we have shot down all but one –
that of blocking normal, healthy fat storage. There are a number of means of chemical
interventions commonly employed to this end. They all MISS the whole point. When you
balance your metabolism, you will effectively retrain your body to use fats,
carbohydrates, and proteins for energy in the most appropriate way and at the most
appropriate times, depending on what demands are being placed on the body at the
moment. In other words, what you are learning from this book will help you restore
normal metabolic function and of course, help you permanently lose weight.
The chemical agents used to block fat storage do not move toward a normalization of
metabolism but rather add one more aberration to the already deranged metabolism of the
over weight person. Fat storage and utilization is absolutely essential to normal health. In
fact, it is absolutely essential to producing the hormones that are necessarily a part of
improving the sluggish metabolic rate. (More later on in the book)
Even if these drugs worked (and by drugs, I mean also the chemical agents that are
commonly regarded as “natural”), they would have only a transitory effect, since the day
the patient quits taking them the body will start storing fat again. But – these drugs DO
NOT WORK.
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Chapter 24
Joe’s Story: A typical weight loss success story.
The key ingredients for permanent weight loss
You are going to read about one of my patients who lost a phenomenal amount of weight
by totally reversing course from the common wisdom on how to drop pounds –switching
instead to the scientific approach to weight loss as outlined in this book.
Having spun his wheels endlessly trying to diet fat away (by eliminating breakfast, eating
a salad for lunch, and a low fat meal for supper), my patient Joe skeptically and
reluctantly took my advice to
EAT MORE, EAT MORE OFTEN, AND EAT MORE
PROTEIN**
The results have been so astounding that his only complaint is, “Why didn’t someone tell
me this years ago?”
** You will hear me talk about increasing protein in this book. Don’t mis-interpret my
advice to mean a “high protein diet.” I DO NOT advocate high protein intake – only
“adequate” protein intake. I talk about the importance of protein because of its qualitative
significance, not because it is needed in huge quantities.
An example of a high protein diet would be that followed by many bodybuilders and
weight lifters under the misguided notion that gobs of egg whites and protein powders
and muscle meat will somehow increase their own production of muscle. That of course
is baloney and may, if the protein is processed or over-cooked, be damaging. The amount
of protein recommended in this book only seems high to those who typically eat most all
their protein in one meal daily. The quantity necessary for health, when divided roughly
among three meals, is not by any stretch of the imagination “high protein”.
Let me get on with the story of Big Joe. While this is a case history to illustrate weight
loss, interestingly enough, Joe did not come to me with a chief complaint of obesity and
the goal of losing weight.
Joe actually came to my office with a chief complaint of fibromyalgia. Along with the
generalized muscle pain, Joe had terrible insomnia. In his fruitless search for help, Joe
had the misfortune of ending up in the office of a specialist in sleep disorders. (Now if
you know anything about specialists, you know that if you walk into one’s office you are
bound to walk out with a diagnosis of being afflicted with whatever their specialty is.)
Joe of course was diagnosed with sleep apnea.
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When I asked Joe how this diagnosis had been made, that is, on what objective evidence
was this diagnosis based—Joe said there had been no objective evidence to support this
diagnosis. In fact, he had been hooked to a monitor during his sleeping hours for several
nights and not one episode of sleep apnea had been recorded. Never the less, the
“specialist” assumed that any middle-aged overweight man who could not sleep must
have a sleep disorder whether there was evidence or not.
While Joe was looking for help nutritionally for his fibromyalgia and insomnia, he also
mentioned that he had been desperately trying to lose weight. He was, of course, doing all
the things alluded to in the last few chapters, which had achieved “zero” in the way of
permanent results.
The bottom line – we had a 365 pound obese man with fibromyalgia and severe
insomnia who had up until several months ago worked two jobs – and now was
unemployed, unable to even make it through the day without napping for several hours.
Without going into the specific treatment for Joe for the fibromyalgia and insomnia, I can
only say that after three weeks on a personalized nutritional program carefully having
identified the causes of his illness, Joe was feeling great. He continued to improve and his
insomnia was now a bad dream (excuse the pun).
It was at this point that Bill reported phenomenal success with his weight loss. He was so
excited about it that he wanted any and all additional input I could give him on
maintaining his progress. I explained briefly the four essential principals of losing fat
and that you should now have memorized.
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BIG JOE WENT BALLISTIC
He began doing Grizzly Bear Intervals three days a week. He also included some
strength training (Grunt and Growl) two days a week. Despite going from a total
sedentary state to a very demanding exercise routine (not to mention that he was now
working two jobs again), Joe still experienced no fatigue.
Within four months after his first visit in my office, Joe had lost 65 pounds.
Unfortunately, at 301 pounds Joe was flabbergasted because he also reached a plateau. In
his frustration, he began to push harder and also made the mistake of trying to restrict
calories to push past the 300-pound barrier. Of course, this action only “backfired” and
Joe began to make himself fatigued once again while doing nothing to budge him from
the 301 plateau. I once again reviewed the fundamentals with Joe and encouraged him to
stick with the plan and not to resort to what most people do and that is to restrict calories.
Immediately, Joe broke through the 300 barrier and after five months walked in my office
77 pounds lighter at an admirable weight of 288.
Keep in mind, however, that there is much more to Joe’s weight loss than meets the eye.
How much fat did Joe lose?
77 pounds, right?
No – actually, Joe lost much, much more than 77 pounds of fat. Remember, this was a
totally sedentary person who had just spent several months on an intense exercise
program. Part of the reason why Joe had plateaued at 301 is because
HE WAS BUILDING MUSCLE AS RAPIDLY OR MORE
RAPIDLY THAN HE WAS LOSING FAT AT THAT POINT.
We did a percentage bodyfat measurement on Joe and found that his weight loss was
closer to 100 pounds in fat while at the same time he gained 20-some pounds of muscle
in a period of 4-5 months. Quite an astonishing achievement considering Joe did
everything exactly the opposite of what most people tell you to do to lose weight.
Pause for just a moment to consider what really happened in Joe’s case. Joe not only
achieved a weight loss that would please any chronic dieter, but he did it without
resorting to any of the countless gimmicks to which most people in his position succumb.
He did not abuse himself with severe caloric restriction. He did not use stimulant drugs.
He did not use diuretic drugs. He did not use herbs (which are merely drugs in vegetable
clothing).
He did not drink protein drinks. He did not eat grapefruit for breakfast, nor eat high
protein, nor eat low protein, nor fat free, nor follow any of the other insane and damaging
diets promoted by the weight loss gurus.
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WHAT JOE DID DO, IS GET HEALTHY.
As always, when I am working with any of my patients who want to lose weight, I am
talking about correcting the fundamental causes of weight gain, not treating the
conditions, which are merely the effects of those causes.
In other words, being overweight is not a problem; it is the result of the problem. It is the
result of a problem associated with one or more of the seven factors listed in the past
chapters which relate to being over weight. PERIOD!
ARE YOU WITH ME?
Do you perhaps for the first time really understand that you cannot treat being overweight
by treating the symptoms but rather you MUST correct the causes of being overweight.
The only way to get real permanent results with your weight challenge is to fix the
reasons why you are overweight in the first place.
From there, you will find that your battle with weight gain will be a distant memory. You
will look at all new weight loss gimmicks with a new eye and find that you are now in
control of losing weight and getting fit.
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Chapter 25
What did Galileo know about losing weight?
Galileo’s claim to fame may not have been the physics of losing weight, but it is his
story, which represents how we look at changes in our belief system.
Before you read any further, you need to ask yourself, how do I react upon discovering a
truth that violates my prior belief?
Imagine yourself at a time when it was commonly believed that the world was flat. You
"knew" the world was flat, as did everyone around you. Furthermore, all the reputable
leaders of your time believed the world was flat. All the political leaders, all the religious
leaders, all the men and women of science and every teacher you ever had, presented as
irrefutable fact that the world was flat.
How then do you, as a rational, thinking individual, respond when Galileo comes along
with his undeniable proof that not only is the earth round but it revolves around the sun?
If, indeed, you are a rational person engaged in the pursuit of truth, then you are
overjoyed to get another piece of objective reality. If, however, you are a small, fearful
person easily influenced by people of "authority," then you are likely to react to the truth
with hostile resentment fighting it tooth and nail.
What happened to Galileo?
One of the most brilliant and innovative scientists of all time spent in prison what should
have been the most productive years of his life.
He had the nerve to shatter the myths of his day.
It was bad enough when Galileo proposed that a small stone and a big stone would fall at
the same speed. The ignorant masses laughed at such an absurd notion when all the
scientific authorities of the day "knew" that a big stone would fall faster than a little
stone.
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When Galileo dropped his big stone and little stones from the top of the Tower of Pisa,
and much to everyone's astonishment they hit the ground at precisely the same instant, an
amazing number of people went into total denial when faced with the objective truth.
Obviously, they presumed, Galileo must have used some form of trickery to pull off this
stunt.
But when Galileo had the audacity to prove that a round earth rotated on its axis and
revolved around the sun, the establishment was so threatened that going into denial was
not enough. This dangerous fanatic had to be locked up for good.
As we all know today, Galileo was right. Times have changed. Anyone who would
question the earth theory would today be considered insane.
In contrast, the belief system surrounding the weight loss industry is flawed.
Many people are following a system that has obviously failed.
With all the money spent on weight loss, we still have yet to win the “battle of the bulge.”
So ask yourself,
ARE YOU ENGAGED IN THE PURSUIT OF TRUTH, OR ARE YOU
CLINGING TO A POPULAR PROMOTED BELIEF SYSTEM?
The contents of this book are based on solid scientific facts. Your ability to successfully
lose weight is strongly dependent on your emotional attachment to a theory that has yet to
produce any significant reduction in this worldwide war against fat.
As Benjamin Franklin so eloquently put it:
THE DEFINITION OF INSANITY IS DOING THE SAME THING OVER
AND OVER AND EXPECTING DIFFERENT RESULTS
Where do you stand?
Are you interested in learning the truth on losing weight or are you still hanging on to the
belief that your present program is eventually going to work?
If your answer is… the pursuit of truth, then I can say with a high degree of certainty that
your weight problem will soon be a thing of the past. Enjoy the road less traveled and
join the growing number of people who have decided to follow a new path to permanent
weight loss.
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Chapter 26
The #1 Overlooked Secret of Losing Weight after 40
Are You Guilty?
I am frequently amazed at the number of people who skip this crucial step on their
journey of losing weight and getting fit. Very few weight loss books ever dedicate an
entire chapter to this important topic, yet without this information, your chance of
successfully losing weight is a big fat zero!
What I am referring to is the simple concept of setting a goal. If you don’t know where
you are going, then how are you going to get there?
What use is a map if you don’t have a destination picked out?
Way too many people invest money in a new weight loss book, gym membership,
vitamins, healthy foods but never set aside “one minute” to establish the reason “why”
they are doing it in the first place.
Yes, I have seen my share of patients who wanted to lose weight for a family reunion or a
20-year high school reunion. Unfortunately that is not good enough.
Before you move on to the rest of the book, you MUST spend some time writing down
on paper why you want to lose weight.
Here is a simple step that will get your mind racing toward your goals:
a) I want you to search deep inside and write down every reason WHY you want to lose
weight. Simply begin writing. Don’t skimp on this. Do you have a health problem that
requires losing weight? Would it help your self-esteem? Your marriage? Your energy?
b) Make a list of all the PAIN you will experience if you don’t accomplish your goals.
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c) Make a list of all the PLEASURE, happiness and good feelings you will experience
when you succeed in losing weight and getting in shape.
I hope you have done your assignment and written down your goals.
Sadly enough, even with written goals, most people will fail in their attempts to lose
weight. What I am about to tell you is the SECRET to achieving not only permanent
weight loss but just about any goal you would like to achieve.
STEP: 1 You must write down your goal. You will not succeed if you think that carrying
it in your head is going to work. Use a pen and write down your goals.
STEP 2: Be concise and specific. Don’t write that you simply want to lose weight. Be
specific. Do you want to lose 4 inches off your waist? Would you like to fit in a certain
pair of pants or a new dress? Be precise.
STEP 3: When writing your goals, focus on where you want to go, but at the same time
don’t lose focus of where you are right now.
Let me explain. I have read many books on goal setting that explain that you should talk
as if you have already obtained your goal.. For instance, if your goal is to weigh 125
pounds then you are told to say and write “I weigh 125 pounds” Unfortunately, this may
work for some people but for many this method of goal setting is a ticket for failure. You
see, you are lying to yourself. Yes, you are not telling yourself the truth.
This method of goal setting sets up a huge red flag and you will eventually fall flat on
your face.
The best and most effective method of setting goals is to first accept your present weight
or shape of your body. Then write down and visualize where you would like to eventually
be. It goes something like this:
I presently weigh 277 pounds and I choose to weigh 200 pounds.
277 pounds ======================
200 pounds
My waist is presently 50 inches and I choose to have a waist measurement of 40 inches
50 inches ========================
40 inches
My hips presently measure 48 inches and I choose to have my hips measure 40 inches
48 inches ========================
40 inches
My thighs presently measure 27 inches and I choose to have my thighs measure 25
inches
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27 inches ========================
25 inches
I presently wear a size 16 dress and I choose to wear a size 12.
Size 16 dress ====================
Size 12 dress
STEP 4: This next step is critical for accomplishing your goals. Unfortunately, few
people miss this important point and wonder why they have not succeeded at losing
weight or getting in shape.
The step simply says:
IN ORDER TO ACCOMPLISH SOMETHING, YOU
MUST BE WILLING TO DO WHATEVER IT TAKES
TO ACCOMPLISH IT
Too many people are looking for short cuts and simply are not willing to “do whatever it
takes.” This most elegant principle says that you must be “willing” to do whatever it
takes to reach your goal. That is it.
However, listen real close to what I am about to say. Although I say you must do
whatever it takes to reach your goals, this is only partially correct. In reality, you will find
that your “intention” of doing everything that is necessary to reach your goal will be all
you need to achieve it.
Now if this confuses you, let me explain. When it comes to getting results, intention is
more important that action. What you make up your mind to do is more important that
what you actually do.
If you choose to begin using everything I have outlined in this book to permanently lose
weight, then this is where you start - with an intention. When you form an intention and
keep fast to it, you will eventually achieve the results you want.
In contrast, if you simply say that you are going to implement the steps of my program
but in reality you never really intended to follow it, of course you will fail.
You may have read books and are quite familiar with the various methods of goal setting
or maybe this is your first introduction to the concept of Goal Setting.
The following is a method of accomplishing your goals that adds a "twist" to
the concepts of goal setting.
This simple "twist" is one of the "missing ingredients" that will help you make your
goals a reality.
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Here are the exact steps for setting goals that will help
you lose weight.
Pick a goal that you want to accomplish. Considering you want to lose weight and get in
shape, then pick a weight goal, waist measurement, hip measurement etc.
Write the goal down and be specific. Describe the way you want to look.
Now for the "twist" DO NOT WRITE A DATE WHEN YOU WANT TO REACH
YOUR GOAL.
This is the quickest way to failure. As soon as you pick your goal and set a date (in the
future) when you hope to accomplish this goal, you are "stressing" yourself and will
likely sabotage your whole plan.
Here is the next and MOST important twist to reaching your goal.
Now listen to me real close.
Keep a mental image of WHERE YOU ARE RIGHT NOW then quickly visualize
where you want to be.
Get it??
Let me explain in more detail.
I want you to see, hear, and feel where you are at this present moment in time.
How do you "feel" about your present weight or fitness status?
Not satisfied? I guess that is the reason why we are reading my book :)
Now picture how you want to look and feel.
See it??
The secret is this.
It is important to keep "TWO" images in your mind.
The first image of where you PRESENTLY are and the second image is what
you would like to accomplish.
Most people set goals this way and wonder why they "rarely" accomplish their goals.
They do this...
I weigh 175 pounds… I weigh 175 pounds… I weigh 175 pounds
Now here is the problem… First they "chant" this over and over again...
The brain is saying to itself... No you don't... No you don't... No you don't.. get it??
Some people set goals like this:
I want to weigh 175 pounds by August 17, 2006
Here is the problem:
You just added a "TREMENDOUS" amount of pressure to your mind and the mind
does not want a deadline.
Now listen to how I recommend you set you goals and listen how simple the process is.
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First, when you write a goal, write the goal this way.
I desire to weigh 175 pounds.
I desire to have a waist measurement of 34 inches.
(I know the word desire may sound funny to some people but this is how you
do it. IT WORKS.)
Now at the same time you mentally think of "I desire to weigh 175 pounds" or
"I desire to have a waist measurement of 34 inches".. visualize your present
status …how much DO you weigh.. what IS your waist measurement?
Get it??
What this does is it sets up an "internal" but "comfortable" tension between
what you desire and where you want to go or be.
This tension is your friend and this tension will create opportunities that
were not there before.
Instead of "stressing" yourself out by setting "unrealistic" goals, you
create a light tension that will catapult you to your "desired" goal.
Make sense?
Go ahead and write down your goals.
Now for some ground rules. These rules MUST not be compromised or taken lightly.
Rule #1: DO NOT tell anyone about your goals with the exception of your
most supportive loved one(s). Sharing your goals with people who are NOT
supportive will sabotage your accomplishing your goal.
Rule #2: Once you write your goal down, DO NOT read them every day but you
can take a quick look every once in a while. Simply write the goal and put
it away and relax. Just let go and don’t get so attached to the outcome.
Just do the work and feel good that you will be eventually achieving all your fitness
goals.
RELAX with it and enjoy the process.
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Chapter 27
Four Measurements to Track Your Progress
There are four measurements you should monitor as you begin your weight loss journey.
Although your overall weight should be considered, it should not be the “only” yardstick
you check. By including the following measurements, you be can be certain you are on
tract to your desired goal.
1. Body Mass Index (BMI)
Body Mass Index (BMI) is a height/weight formula used by health and weight
professionals around the world to assess a person's body weight. From your body mass
index number you can see if you are underweight, normal weight, overweight or obese.
BMI is a good gauge of the average person's weight status, including their total body fat,
and an accurate predictor of health risks that flow from overweight and obesity.
BMI is a reliable indicator of total body fat, which is related to the risk of disease and
death. The score is valid for both men and women but it does have some limits. The
limits are:
•
•
It may overestimate body fat in athletes and others who have a muscular build.
It may underestimate body fat in older persons and others who have lost muscle
mass.
In short, the higher your BMI, the greater the risk of developing additional health
problems.
Body Mass Index Formula
BMI equals a person's weight in kilograms divided by height in meters squared. Or:
BMI=kg/m2.
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How to Calculate Your BMI
Follow instructions below:
American Units:
1. Measure and record your weight in pounds
2. Measure and record your height in inches
3. Body Mass Index = Weight [in pounds] X 704.5 divided by (Height [in inches] X
Height [in inches])
BMI Example
You are 5 feet 4 inches (64 inches)
Your weight is 175 pounds
Your BMI is: (175 X 704.5) divided by (64 X 64) = 30
Your BMI is: 123287 divided by 4096 = 30
Body Mass Index and Health Risks
BMI is important because if your BMI is high, you are at greater risk of developing
certain illnesses. By being aware of your BMI and changing it, you reduce your risk
considerably.
Some of the diseases/illnesses that can be caused by a heightened BMI are:
•
•
•
•
•
•
•
•
•
•
•
Hypertension
Cardiovascular Disease
Dyslipidemia
Adult-Onset Diabetes (Type II)
Sleep Apnea
Osteoarthritis
Female Infertility
Idiopathic intracranial hypertension
Lower extremity venous stasis disease
Gastro esophageal reflux
Urinary stress incontinence
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Disease Risk According to Body Mass Index (BMI)
Body Mass Index (BMI) Disease Risk
BMI of < 20.00 - Risk = Moderate to Very High
20.00 to 21.99 - Risk = Low
22.00 to 24.99 - Risk = Very Low
25.00 to 29.99 - Risk = Low
30.00 to 34.99 - Risk = Moderate
35.00 to 39.99 - Risk = High
BMI of > 40.00 - Risk = Very High
Body Mass Index - Drawbacks
Using BMI to predict overweight has its limitations. For example, one variable BMI fails
to consider is lean body mass. Thus it is possible for a healthy, muscular individual with
very low body fat to be classified obese using the BMI formula. So if you are a trained
athlete, your weight based on your measured percent body fat would be a better indicator
of what you should weigh.
Also, BMI doesn't take frame size into account, so people with stockier builds may be
considered overweight even if they don't have a lot of body fat. One final problem with
BMI is that different authorities translate the information differently. They disagree
slightly on what BMI range constitutes underweight, normal weight, overweight and
obesity, which can cause some confusion in the results.
BMI Drawbacks - A Summary
BMI is not a good predictor of overweight for:
•
•
•
•
Children and teens, because BMI ranges are based on adult heights.
Competitive athletes and bodybuilders, because heavier muscle weight may skew
the results.
Pregnant or nursing women, because they need more fat reserves than usual.
People over 65, because even BMI values of 29 do not appear to be unhealthy at
this age, and may even be a useful energy reserve in case of illness.
2. Waist to Hip Ratio - How to Measure
Follow instructions below:
•
•
•
Measure waist at the navel in men, and midway between the bottom of the ribs
and the top of the hip bone in women.
Measure hips at the tip of the hip bone in men and at the widest point between the
hips and buttocks in women.
Divide your waist size at its smallest by your hip size at its largest and you get a
Waist-to-Hip ratio.
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Waist to Hip Ratio - Measurements
•
•
Ideally, women should have a waist-to-hip ratio of 0.8 or less.
Ideally, men should have a waist-to-hip ratio of 0.95 or less.
3. Waist Circumference and Health
Waist Circumference - Introduction
Waist circumference and BMI are interrelated, but waist circumference provides an
independent prediction of risk over and above that of BMI. This is because body fat that
accumulates around the stomach area poses a greater health risk than fat stored in the
lower half of the body.
Waist Circumference - Gender
A man's body is typically more "apple" shaped. He tends to collect fat around his waist
and stomach area (beer belly). By contrast, women’s bodies are more "pear" shaped as
they tend to collect fat on their hips, buttocks and thighs. People with "apple" body
shapes are more prone to develop diabetes and heart disease than those with "pear" body
shapes.
Waist Circumference - Relevant for Normal Weight and Overweight
Waist circumference measurement is particularly useful in patients who are categorized
as overweight on the BMI scale, although increased waist circumference can also be a
marker for increased risk even in persons of normal weight. However, for someone with a
BMI of 35 or over (obese), waist circumference has little added predictive power of
disease risk beyond that of BMI. It is therefore not necessary to measure waist
circumference in individuals with BMIs of 35 or over.
Waist Circumference - Health Risks
A high waist circumference is associated with an increased risk for type 2 diabetes,
dyslipidemia, hypertension, and CVD in patients with a BMI in a range between 25 and
34.9. Monitoring changes in waist circumference over time may be helpful, in addition to
measuring BMI, since it can provide an estimate of increased abdominal fat even in the
absence of a change in BMI. Furthermore, in obese patients with metabolic
complications, changes in waist circumference are useful predictors of changes in CVD
risk factors.
Measuring Your Waist Circumference
Measure your waist without holding the tape too tightly (or too loosely). As a rough
guide, your waist is the narrowest part of your trunk, or approximately 1 inch above your
belly button.
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Waist Measurements - Healthy and Unhealthy
Women
•
•
Waist circumference of over 31 inches (about 80cm) indicates slight health risk.
Waist of over 35 inches (about 90cm) indicates substantially increased health risk.
Men
•
•
Waist of over 37 inches (about 94cm) indicates slight health risk.
Waist of over 40 inches (about 102cm) indicates substantially increased health
risk.
4. Understanding Your Body Fat Percentage
Body fat measurements and the measuring tape are recognized as superior methods for
measuring "weight loss". When one declares that they want to "lose weight," what they
often mean is that they want to lose fat. So, now that you've had your body fat percentage
measured, what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you
weigh 150 pounds and are 10% fat, it means that your body consists of 15 pounds fat and
135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature,
cushions and insulates organs and tissues, and is the main form of the body's energy
storage. The following table describes body fat ranges and their associated categories.
*General Body Fat Percentage Categories
Tools To Use To Accurately Measure Your Body Fat
I can say without a doubt that the Tanita body fat scale is the absolute best way to
measure your weight and body fat. It is extremely accurate and there is nothing that I
have seen that compares. The Tanita scale can be purchased at any local sports store or
online. Click here for my recommendations.
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Weigh Yourself and Measure Body Fat on a Weekly Basis
Although, I don't consider changes on the scale to be the most significant component of
any fitness program, it is never the less important to most people.
With this in mind, I suggest that you weigh yourself and most important measure your
bodyfat every week (preferably on the same day and the same time)
Some people feel that weekly body fat testing is too often.
They argue that weekly changes may be as little as .05% or less. However, unless you get
frequent feedback, you could be wasting valuable time by continuing to travel in the
wrong direction.
As an analogy, if a plane or ship strayed even a few degrees off course without making a
quick adjustment in direction, that small deviation would grow larger and larger over
time until eventually, it could end up hundreds of miles off course. Don't let this happen
to you - measure your progress often.
Five Other Non-Scientific Ways to Measure Your Progress
1: How you look in the mirror
2: Take some pictures in the beginning of the program
3: Measurements
4: How your clothes fit
5: Ask someone you trust and will tell you the truth
How and Where to Take Your Measurements
Hand a friend a tape measure and record the circumference of the following:
CHEST. Place the tape measure across the middle of your breasts or chest and around
the circumference of your back; exhale before the measurement is recorded.
WAIST. Place the tape measure around your midsection, 1 inch above your belly button.
HIPS. Place the tape measure just below your hips, at the widest spot but still above your
buttocks.
THIGHS. Measure the circumference of your upper thigh at the widest point, just barely
under your buttocks.
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Chapter 28
Weight Gain and Thyroid Hormones
Your thyroid hormones have a profound impact on your weight and metabolism.
Similar to the way you regulate the speed of your car with a gas pedal, your thyroid
regulates your metabolic rate by producing thyroid hormones. Basically, your thyroid
hormones are in charge of how your body burns up carbohydrates and fats.
This is important, because…
A SLUGGISH METABOLIC RATE HAS BEEN
DOCUMENTED TO BE A STRONG RISK FACTOR FOR
WEIGHT GAIN AND OBESITY
Like the thermostat in your home, the thyroid gland functions to maintain a constant level
of heat throughout your body. This heat is the key that regulates your metabolism. With
the proper setting, your thyroid hormones are able to provide consistent heat production,
thereby allowing optimal metabolic function.
However, a defect in your thyroid metabolism can slow down your body’s thermostat
(hypothyroidism) or speed it up (hyperthyroidism), producing unpleasant and healththreatening effects.
Because the thyroid regulates the burning of calories,
YOUR WEIGHT TENDS TO GO UP AS YOUR THYROID
FUNCTION GOES DOWN.
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As was previously discussed in Chapter 2, severe restriction of calories causes the body
to assume it is in a state of starvation. This, in turn, will shut down your heat producing
thyroid gland causing calories to be stored rather than burned.
Although many people still associate thyroid dysfunction with the classic symptoms goiters, obesity, and "bug eyes" - there are many different symptoms of thyroid problems.
When symptoms aren't severe or don't seem directly related to thyroid hormones, patients
and their healthcare providers may dismiss them or blame them on some other condition.
What Is Hypothyroidism?
Hypothyroidism is the clinical syndrome caused by too little thyroid hormone. Symptoms
can include: fatigue, coldness (hands and feet), depression, dry skin, and muscle cramps.
Slow breathing, puffy face, hands and feet, diffuse hair loss, and high cholesterol are
common physical signs of hypothyroidism. Causes range from excess stress, mineral
deficiencies, toxic exposure, prolonged illness, and autoimmune disorders.
Hypothyroidism occurs when the thyroid gland does not produce enough "energygenerating" thyroid hormones.
Weight gain is a classic symptom of this dysfunction. In such cases, levels of thyroidstimulating hormone (TSH) may rise in an attempt to spur more production and secretion
of thyroid hormones from the thyroid gland.
Contrary to popular belief,
TESTING TSH ALONE IS INEFFICIENT FOR THE
PROPER EVALUATION OF THYROID DISEASE
It is not unusual for overweight women with a family history of obesity to have lower
levels of the thyroid hormone free triiodothyronine (T3) in their blood, which would go
undetected by only testing TSH.
Treatments to raise T3 levels may help reduce some metabolic risk factors associated
with abdominal obesity in some overweight people.
In addition some overweight individuals, may have a low T3/T4 ratio or a low T3/reverse
T3 ratio, rather than a blanket deficiency of all thyroid hormones, which sets the stage for
weight gain. Again, this warrants a more comprehensive thyroid assessment in the event
you suspect you may be suffering with a thyroid problem.
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DO NOT ACCEPT A NORMAL TSH AS A SIGN THAT
YOUR THYROID IS FINE
Current endocrinology practice believes that T4-only drugs such as Synthroid and
Levothroid are the ONLY appropriate thyroid hormone replacement drugs. The
prevailing opinion is that everyone converts all the T4 needed into T3 automatically, and
that drugs such as Armour and Thyrolar (these are T3 and T4 thyroid medications) are
outdated and old-fashioned at best.
Unfortunately, many people whose thyroids are suppressed by stress cannot respond to
synthetic thyroxine, T4, making Synthroid and other T4 thyroid medications ineffective
in the treatment of hypothyroidism.
For some patients, Armour Thyroid and Thyrolar, because they contain both T-3 and T-4,
may provide the biochemical support to improve metabolic function.
Synthroid does not contain both. Synthroid has to convert to T3 from T4.
Other important functions of your thyroid
Besides disrupting metabolism, thyroid imbalances may affect appetite control.
Studies suggest that thyroid hormones may alter levels of leptin, a hormone produced
from fat cells that is believed to control hunger and stabilize energy levels and plays an
important role in body metabolism.
Beyond TSH
The Comprehensive Thyroid Assessment and Basal
Temperature Test
Asking the right questions and doing the best tests are imperative for the diagnosis of
thyroid disorders. The following will provide a wealth of information and help you
determine if you are suffering with a thyroid problem. First begin with the Thyroid
Questionnaire followed with the Basal Temperature test. If you suspect you are suffering
with a sluggish thyroid, then I recommend asking your physician to order the
Comprehensive Thyroid Assessment
The Comprehensive Thyroid Assessment includes the following:
•
Thyroid-Stimulating Hormone (TSH)
•
Free Thyroxine (fT4)
•
Free Triiodothyronine (fT3)
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•
Reverse T3 (rT3)
•
Anti-Thyroglobulin Antibodies (anti-TG)
•
Anti-Thyroid Peroxidase Antibodies (anti-TPO)
•
FT4/FT3
•
FT3/RT3
The Comprehensive Thyroid Assessment can reveal both obvious and slight thyroid
dysfunctions that can upset healthy metabolism and promote weight gain.
Fortunately, there is an impressive array of tests now available for evaluating thyroid
function much more precisely and thoroughly than was possible just five or ten years ago.
The Comprehensive Thyroid Assessment can detect metabolic irregularities arising
from vitamin and mineral deficiencies, heavy metal toxicity, chronic stress, enzyme
dysfunction, and aging even when TSH and T4 levels are normal.
The Comprehensive Thyroid Assessment will also measure for a thyroid autoimmune
disease. Thyroid antibody levels may rise in response to trauma, dysbiosis, inflammation
(including thyroiditis) and progressive thyroid degeneration. At high levels, antibodies
may block thyroid hormones from attaching to cellular receptors, causing symptoms of
hypothyroidism even when thyroid hormone levels are adequate.
The Comprehensive Thyroid Assessment offers results on:
CENTRAL THYROID FUNCTION
Central thyroid dysregulation indicating primary or secondary thyroid disease or
dysfunction is associated with fatigue, depression, coldness, hair loss, headaches, PMS,
menstrual irregularities, fluid retention, unexplained weight gain or weight loss, anxiety
or panic attacks, decreased memory or concentration, muscle and joint pain, low libido,
and infertility
PERIPHERAL THYROID FUNCTION
Peripheral thyroid imbalances that arise from nutrient shortages, heavy metal exposure,
adrenal stress, enzyme deficiencies, and other chronic illness may result in functional
hypothyroidism, known variously as euthyroid sick syndrome (ESS), low T3 syndrome,
or Wilson's syndrome
THYROID ANTIBODY FUNCTION
Thyroid antibody levels should be tested to gauge autoimmune response that can interfere
with thyroid receptor function and promote inflammatory diseases like Hashimoto's
144
thyroiditis, Graves' disease, or postpartum thyroiditis.
As you can see, the proper evaluation of thyroid function is much more than testing your
TSH. Testing your TSH would provide information on central thyroid function, but
would totally miss abnormalities with peripheral thyroid and thyroid antibody function.
TESTS FOR HYPOTHYROIDISM ARE NOT ALWAYS ACCURATE
TSH tests and blood tests are useful to help diagnose hypothyroidism but should not be
used alone. Symptoms are the most important factor. It is rare that a blood chemistry
panel shows your true condition because the values measured are only about 30%
accurate. It is common for a hypothyroid person to have a completely normal thyroid
panel. This is why the Thyroid Panel is considered by many to be inadequate.
It is common for a hypothyroid person to have a low TSH value, which is usually
interpreted as hyperthyroidism, not the reverse, despite many symptoms of low thyroid
(depression, dry skin, weight problems, chronic infections, female problems, hair loss,
low blood sugar, and so on).
TSH tests are not as scientifically accurate as they need to be.
HERE ARE TWO SIMPLE AND ACCURATE TESTS FOR SUBCLINICAL HYPOTHYROIDISM
There is two simple tests almost anyone can do at home to uncover an underactive
thyroid:
1: The Body Temperature Test
Because thyroid hormone is so vital to cellular metabolism, reduced thyroid function
often results in a drop in body temperature to below the normal level of 98.6*F.
Here are the Steps to Accurately Measure Your Temperature
* Go to you local drug store and purchase an axillary (underarm) thermometer. You
should be able to locate one for less than $10.00
* Immediately upon awakening, and with as little movement as possible, place the
thermometer under the armpit (axillary).
* Leave it there for 10 minutes.
* Record the readings on three consecutive days
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* If the average temperature over the three days is less than 97.8*F, then you may have
hypothyroidism.
Your optimum axillary temperature should be 98.0 in the morning before arising.
It is so important to work on getting and keeping your temperature at 98.6.
Women: As the temperature varies with the phases of the menstrual cycle, the first test
should be made on the second and third days of menstruation.
2: The Iodine Test
Purchase an inexpensive bottle of the brownish-red iodine from your local drugstore.
Paint a circle about the size of a silver dollar on your stomach. The iodine brown
coloration should last at least 24 hours. If the brown coloration disappears in two to 12
hours there is a high probability that you have a sluggish thyroid and may indicate an
iodine deficiency. The faster it is absorbed the greater the body's iodine deficiency.
Are you suffering with a thyroid problem?
THYROID QUESTIONNAIRE
How many of the following symptoms apply to you:
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Score ____divided by 25= ____%
If your score is greater than 12, then you may have undiagnosed thyroid problems.
Insist that your physician order a Comprehensive Thyroid Assessment. This may be
the missing piece of the puzzle and help identify even subtle irregularities in your
thyroid metabolism.
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Sample Comprehensive Thyroid Assessment
148
IMPORTANT POINTS TO REMEMBER:
A TSH blood test ordered by her primary physician was normal.
Rosemary was told that she DID NOT have a thyroid problem based on this one
test.
Rosemary’s symptoms strongly suggested a sluggish thyroid.
Rosemary’s basal temperature strongly suggested a sluggish thyroid.
Rosemary’s comprehensive thyroid assessment revealed an abnormal peripheral
thyroid function (Free T3 and Reverse T3).
Rosemary’s thyroid problem would have been overlooked were it not for a
thorough thyroid assessment including in-depth history, basal temperature and
comprehensive thyroid assessment.
Rosemary did indeed respond to a trial of T3/T4 thyroid medication.
Rosemary’s follow-up thyroid lab test revealed a significant improvement which
was obviously matched with her successful weight loss.
Fixing Your Thyroid
In the event, you find that you have a thyroid problem, here are some
recommendations to improve thyroid function.
Step 1: Avoid goitrogenic foods. These foods are known to contribute to thyroid
dysfunction. These foods consist are: gluten (wheat, barley, rye, oats, kamut and
spelt). Soy can also have a goitrogenic effect. Brussels sprouts, rutabaga, turnips,
kohlrabi, radishes, cauliflower, African cassava, millet, babassu (a palm-tree
coconut fruit popular in Brazil and Africa) cabbage, and kale are all considered
goitrogenic.
Step 2: Do regular Grizzly Intervals and Grunt & Growl Muscle Training.
Step 3: Eat foods found to stimulate the thyroid: seaweed, sea vegetables, sardines,
salmon (Alaskan only), dandelion greens, mustard and other dark leafy greens,
herring, scallops, brazil nuts.
Step 4: The following mineral deficiencies are known to effect the thyroid: selenium,
iodine, zinc.
Step 5: Consult with your doctor and request a trial of Armour thyroid. Review brief
explanation on the difference between Synthroid and Armour thyroid
Click Here for a List of Doctors Trained In Functional Diagnostic Medicine Visit
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Chapter 29
Stress and Weight Gain
Stress is everywhere. We are bombarded with the woes of the world. From simply
making ends meet to worrying about 5 years, 10 years or even 1 year from now, we
continuously have to handle how we cope with stress. Life is not as simple as it once was.
Life is now an on-going battle for our time and mental facilities. People are silently
screaming…
I JUST CAN’T TAKE IT ANYMORE!
Just recently I had the opportunity to consult with a patient by the name of Susan. Susan
had tried every imaginable diet on planet earth. In fact, she closely followed everything
that is outlined in this book. Unfortunately, she still had a difficult time losing weight
especially losing fat.
After close inspection, I found that Susan had been suffering with a tremendous amount
of stress due to a recent divorce and a custody battle.
Susan’s life had been turned upside down and she was left holding the home mortgage
and worse, she simply did not have the financial means to make her monthly payments.
With a new career move, Susan’s financial life had taken a turn for the better, however,
she still found losing weight difficult.
Based on Susan’s history and difficulty in losing weight, I decided to do a simple test,
called the Adrenal Stress Index, to see how her body was handling stress. What I found
soon became the “key” in helping Susan lose over 40 pounds in a short three and half
months.
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Overview on How Stress Causes An Accumulation of Fat
Stress can affect virtually any part of the body and produce physical, mental and
emotional symptoms including allergies, dizziness, headache, heart palpitations,
environmental sensitivity, impaired coordination, impaired immunity and stress-induced
weight gain.
But researchers are finding that changes in the body which are triggered by stress, such as
elevated cortisol levels.
CAN CAUSE INSULIN RESISTANCE AND WEIGHT
GAIN?
When you feel physical or psychological stress, two small glands sitting on top of each
kidney begin releasing natural chemicals such as adrenaline, DHEA, and cortisol (called
adrenal hormones) directly into your bloodstream. These glands are called adrenal
glands.
Under stress, the body calls on the adrenal glands to release cortisol. In turn, cortisol is
responsible for maintaining an optimal ratio of glucose to insulin. Too much or too little
cortisol will…
ADVERSELY AFFECT THE GLUCOSE/INSULIN RATIO
LEADING TO A COMPROMISE OF YOUR METABOLISM
As already discussed, an inefficient metabolism is the primary reason for weight gain.
Research shows that DHEA, another adrenal hormone, exhibits an anti-obesity effect by
decreasing fat tissue, excess insulin, and food intake.
Either too much or too little of the stress hormones, cortisol and DHEA, will cause an
increase in body fat.
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In healthy people, adrenal glands produce adequate amounts of cortisol and DHEA to
help counter-act the amount of stress. Once the stressful event is over, the adrenal glands
have time to “re-charge” and prepare for the next tension-filled event.
Unfortunately, if your stress remains high for a long period of time, the adrenal glands
begin to falter, producing an irregular amount of cortisol.
As the adrenal glands begin to break down, they begin initially making too much cortisol
in an attempt to deal with the constant overwhelming stress. Sadly, the adrenal glands
begin to erode, making it extremely difficult to produce enough cortisol and DHEA to
handle the mounting stress.
In turn, this will contribute to an avalanche of fat and a host of other health problems.
How much stress can a body take?
A wide range of physical and emotional disorders have actually been linked to adrenal
hormone imbalances.
How Do Adrenal Hormones Affect Your Health?
If your body is producing too much or too little cortisol, you may feel some of the
following symptoms.
•
Weakness and Fatigue Cortisol imbalances can throw off the
body's blood sugar metabolism, making you feel weak, tired, and
run-down. Too much cortisol can also interfere with sleep patterns
and produce a "wakeful," unrelaxing sleep state. So you may feel
worn-out even after a full night's sleep.
•
Muscle and Joint Pain Excess cortisol in the bloodstream
accelerates the breakdown of body tissue and prevents proper
tissue repair, leading to muscle and joint injuries and chronic pain.
•
Obesity Cortisol imbalances can stimulate fat deposits in various
parts of the body.
•
Poor Skin High levels of cortisol can reduce the skin's ability to
regenerate, resulting in an unhealthy skin appearance. Over time,
cortisol imbalances can take a heavy toll on your health, wearing
down your immune system, triggering premature aging, and
setting the stage for chronic illness. Anxiety, depression, heart
disease, AIDS and osteoporosis have all been linked with elevated
cortisol levels.
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What does DHEA do?
Another hormone produced by your adrenal glands, DHEA
(dehydroepiandrosterone) actually works to balance many of the effects of
cortisol on your body, helping it cope with stress. In research studies, DHEA has
been shown to improve memory function, boost energy levels, and reduce fat
production. Most importantly, DHEA appears to protect the immune system
from some of the cell damage caused by aging and disease.
Chronic stress is a big piece to the obesity puzzle that has 50 percent of Americans
overweight and another 29 percent obese.
To ignore the importance of how stress contributes to obesity is the equivalent of putting
a Band-Aid on a bullet hole.
Proper adrenal function is necessary to..
CONVERT THE T4 TO T3 (ACTIVE THYROID
HORMONES), THEREFORE, ADRENAL DYSFUNCTION
CAN LEAD TO HYPOTHYROIDISM, DEPRESSED
METABOLISM AND EVENTUALLY WEIGHT GAIN
Today, science has developed a simple yet super accurate lab test that can determine how
well your adrenal glands are working. One test I commonly employ in helping my
patients is called the Adrenal Stress Profile.
As you can see on the following chart, I have provided a normal and abnormal adrenal
profile. The second test is an actual test done on one of my patients. This test clearly
reveals a serious problem in this patient’s cortisol and DHEA levels.
As previously discussed, this patient required a personalized nutritional and lifestyle
program to help her strengthen and heal her adrenal function. Only then was she able to
shed her excess weight and of course, body fat.
153
The normal range is “blue”.
154
Is Stress Causing You to Gain Weight?
Adrenal Stress Questionniare
How many of the following symptoms apply to you:
Do you often feel weak and tired, for no apparent reason?
Are you under chronic stress?
Do you have trouble getting a night of restful sleep?
Do you have low sex drive?
155
Are you exposed to high noise levels?
Are you feeling anxious or depressed?
Do you have menstrual difficulties?
Are you suffering from joint pain?
Do you have an eating disorder?
Have you recently gained or lost weight?
Do you suffer from ulcers or irritable bowel syndrome?
Do you have trouble with concentration, memory, or learning?
Do you suffer from hypertension? Are you taking DHEA or
pregnenolone supplements without the guidance of a trained physician?
If you answered yes to any of these questions, you may be suffering from an over or
under-reactive stress response by your adrenal hormones and should consider having
your physician order an Adrenocortex Stress Profile.
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Common Causes of Adrenal Stress
Anger
Worry
Excessive Exercise
Fear
Guilt
Lack of Exercise
Late Hours
Malabsorption
Overwork/physical and mental strain
Pollution (air, noise)
Sleep deprivation
Surgery
Temperature extremes
Toxic exposure
Injury
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The Importance of Sleep, Rest and Recovery
Your body will have the best chance of recovery from stress overload if you go to sleep
by 10PM. As you sleep, physical repair takes place between approximately 10PM and
2AM. Your immune cells patrol your body, eliminating cancer cells, bacteria, viruses and
other harmful agents. Then from 2AM to 6AM, the brain gets re-charged, releasing
chemicals that enhance our immune system. Our immune system functions optimally if
we go to bed by 10PM. So if you find that you are not getting to bed until 12AM, you
have just robbed your body of two solid hours of healing. Strive to get at least seven to
eight hours of sleep.
Concept Shifting/Mental Overload
•
Do you find that you simply have way to much to do and not enough time to get it
done?
•
Do you find that you are constantly having to make a list of “DO ITS”?
•
What would happen if you lost your Do it List?
•
Would it ruin your day?
•
Would it stress you out?
Although making a “Do It” list is wise for people with a lot to do, it is also very taxing on
your brain. Your brain only has so much room to store your daily thoughts and things to
do.
Too much information and, like your computer, the brain freezes up and you get
“BRAIN-LOCK.”
This is not good if it happens every day. Once in a while, it is OK. But if it happens on a
consistent basis, you will soon find that your brain starts missing a beat and trouble
happens.
Too much mental overload will effect the natural production of neurotransmitters such a
Serotonin and Dopamine. Your “calming” brain chemicals will get depleted, resulting in
anxiety and emotional upheaval.
Minimize multi-tasking; this is an overlooked source of cortisol compromise. Many
people in our fast paced society are “juggling” way too many things. The old saying “too
much to do with too little time” will be the death of many folks. With this in mind, it is
VITAL to minimize your outside responsibilities. Keep the commitments to a level that is
comfortable. It may be time to say “NO” to some things and “YES” to taking care of
YOU.
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Where do YOU fit into your schedule?
What have you done for yourself today, yesterday, last week?
Have you “pampered” yourself?
If you don’t take care of #1 (YOU), who will??
This is an overlooked area of “healing” that is unfortunately put on the back burner until
the right time appears.
Take my word, there NEVER will be time. We have to make the time and make it soon,
so we can heal our bodies. What good are we to others, family, husband, work, if we
cannot help ourselves first.
Best Stress Busters
Call a friend
Read a book
Take a scented bubble bath
Go to the gym
Write your feelings in a journal
Play with your kids
Play with your dog
Have a massage
Go to a movie
Take a 30-minute walk
Buy or pick some flowers
Listen to music
Take a catnap
Work on your hobby
Rent a video
Do volunteer work
Drop in on a neighbor
Take a yoga class
Meditate or pray for 15 minutes
Watch one of your favorite TV shows
Sit silently for 10 minutes
Have a heart to heart talk with spouse or friend
Walk around mall and buy yourself a small present
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Chapter 30
Weight Gain and Estrogen Dominance
Are Your Hormones Out Of Control?
"Estrogen dominance" is a term coined by the late Harvard physician John R. Lee M.D. It
describes a condition where a woman can have deficient, normal, or excessive estrogen
but the body has little or no progesterone to balance its effects.
It was his belief as well as mine that an excess of estrogen, together with a deficiency of
progesterone is the common denominator for a lot of female troubles including difficulty
of losing weight.
Diseases or problems that are thought to be related to or affected by excess estrogen and
deficient progesterone in women are:
• Premature aging
• Weight gain around middle
• Allergies
• Autoimmune disorders
• Breast cancer
• Breast tenderness
• Cold hands and feet as a symptom of thyroid dysfunction
• Decreased sex drive
• Muscle and joint pain
• Depression
• Dry eyes
• Early onset of menstruation
• Uterine cancer
• Fat gain in abdomen, hips, and thighs
• Fatigue
• Fibrocystic breasts
• Foggy thinking
• Hair loss
• Headaches
• Hypoglycemia
• Increased blood clotting
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•
•
•
•
•
•
•
•
•
•
•
•
•
Infertility
Irregular menstrual periods
Insomnia
Memory loss
Mood swings
PMS
Ovarian cysts
Pre-menopausal bone loss
Sluggish metabolism
Thyroid dysfunction
Uterine cancer
Uterine fibroids
Water retention and bloating
Causes of Estrogen Dominance Syndrome
Besides the natural hormonal fluctuations of menopause, certain lifestyle choices and
conditions can also contribute to estrogen dominance syndrome, especially a low-fiber
diet, overloading the liver with internal toxins, and absorbing toxins from the
environment.
Overloading the Liver
The liver is a filter of sorts. It detoxifies our body, protecting us from the harmful effects
of chemicals, elements in food, environmental toxins, and even natural products of our
metabolism, including excess estrogen. Anything that impairs liver function or ties up the
detoxifying function will result in excess estrogen levels, whether it has a physical basis,
as in liver disease, or an external cause, as with exposure to environmental toxins, drugs,
or dietary substances.
Estrogen is produced not only internally but also produced in reaction to chemicals and
other substances in our food. When it is not broken down adequately, higher levels of
estrogen build up.
In like manner, the estrogen dominance syndrome can be evoked in women by too much
alcohol, drugs, or environmental toxins, all of which limit the liver's capacity to cleanse
the blood of estrogen.
Environment
We live in an estrogenic or feminizing environment. We are constantly exposed to
xenobiotics (petrochemicals), xenohormone-laden meats and dairy products, forms of
pollution, and prescriptions for synthetic hormones (such as the 'The Pill' and Premarin).
It isn't too surprising that estrogen dominance has become an epidemic in industrialized
countries. Over exposure to these potentially dangerous substances has significant
consequences.
160
Few women are truly deficient in estrogen; most become progesterone deficient. If
estrogen becomes the dominant hormone and progesterone is deficient, excess estrogen
becomes toxic to the body. Progesterone has a balancing effect on estrogen.
Supplemental estrogen, even in the slightest amounts, in a woman who doesn't need it, or
who has no progesterone to balance it, can lead to many serious side effects, including
excessive weight gain.
The Most Comprehensive Hormone Test a Woman Should Have
The typical hormone tests ordered by most physicians include (LH), follicle-stimulating
hormone (FSH), estradiol (E2).
Unfortunately, this is NOT adequate enough to determine if you are suffering with
estrogen dominance.
As you can see below, this represents the most comprehensive female hormone
assessment.
In addition, to checking E2 (estradiol), this test includes E1 (Estrone) and E3 (Estriol) as
well as the important progesterone.
I want you to take a look at the last three tests below. I am referring to the tests listed
under "Estrogen Metabolism".
You will see three tests: 2-Hydroxyestrone, 16-alpha Hydroxyestrone and 2-16alpha
Hydroxyestrone ratio.
For simplicity sake, 2-Hydroxyestrone is considered your "good" estrogen and 16alpha Hydroxyestrone has been referred to as the "bad" estrogen.
The optimal ratio for 2-16alpha Hydroxyestrone ratio should be greater than .40
Based on the results of this test, you would have the opportunity to know if you are
suffering with Estrogen Dominance.
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162
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Chapter 31
Weight Gain and Allergies
The word "allergy" is derived from the Greek words meaning "altered reaction." An
allergic reaction occurs when the immune system "overreacts" to a substance by
identifying it as an invading organism, provoking a chain of defensive physical reactions
in the body.
What Are Some Symptoms?
You may be familiar with some of the more common allergy symptoms, such as asthma,
sneezing, and skin rashes. But you may not know that allergies can affect every major
system and organ in the body, causing recurrent infections, body pains, fatigue, anxiety,
depression, and WEIGHT GAIN.
Are Symptoms Always Immediate?
Although many allergic reactions occur soon or immediately after exposure to the
offending substance (these are called IgE reactions), researchers are finding that, more
and more, reactions are often delayed (these are called IgG reactions) and may not occur
for hours or even days after exposure.
One study reported that..
NEARLY 60% OF PATIENTS WITH FOOD INTOLERANCE
EXPERIENCED DELAYED, RATHER THAN IMMEDIATE,
REACTIONS TO PROVOKING FOODS.
What Causes Allergies?
The substance which provokes an allergic reaction is called an allergen or antigen. This
can be a substance that is ingested, such as milk, corn, fish, or other foods. Allergens can
also be substances in the surrounding environment, such as house dust, animal dander,
chemicals, bacteria and pollens, which induce allergic reactions after being touched or
inhaled.
Allergic symptoms often develop from overexposure to the same food over a long period
of time, and thus..
164
MANY OVERWEIGHT PEOPLE SHOW INCREASED
HYPERSENSITIVITY TO FOODS.
These sensitivities can result in a reduced ability to metabolize fats, alter glucose/insulin
ratio and adversely effect adrenal and thyroid function
Over time, allergies place cumulative stress on the body's immune system, which can
result in more serious conditions such as migraines, arthritis, gastrointestinal disorders,
and autoimmune diseases.
When you continue consuming foods that your body sees as an allergen, it will build up
antibodies. Antibodies are part of the immune system that detect and then "attack"
invading allergens. After being confronted with the same allergen over a period of time,
the immune system builds up its supply of antibodies to fight off the offending substance.
This will eventually “overwhelm” the body’s stress hormones (cortisol and DHEA)
leading to glucose/insulin compromise and, of course, Weight Gain.
“HIDDEN OR DELAYED FOOD ALLERGIES MAY BETHE
SINGLE MOST COMMON FACTOR IN OVEREATING,
DEPRESSED METABOLIC RATE, AND OBESITY”
Food Allergy & Nutrition - James Braly, M.D.
The Comprehensive Antibody Assessment identifies high levels of antibodies to
specific food and environmental allergens causing immediate allergic reactions. These
are called IgE antibodies. The profile also measures IgG antibodies, which are associated
with delayed allergic reactions--the "hidden allergies" that do not show up on
conventional allergy tests. With just a single blood sample, the allergy panel measures
hypersensitivities to over 120 different food and environmental substances. It's a safe,
convenient, and economical method that allows you to get at the root cause of your
symptoms.
The IgE and IgG Food Sensitivity Test Questionnaire
165
Ask yourself:
•
Do you occasionally suffer from digestive problems, such as gas,
bloating, diarrhea, or constipation?
•
Do your eyes sometimes feel itchy or watery?
•
Do you often experience fatigue, hyperactivity, or difficulty in
concentrating?
•
Are you prone to mood swings, food cravings, or anxiety?
•
Do you often feel depressed?
•
Do your muscles and joints sometimes ache?
•
Have you suffered recurrent ear infections or other chronic
infections?
•
Have you ever noticed the appearance of hives or rashes?
•
Do you get headaches or migraines?
•
Do you suffer from recurrent asthma, bronchitis, or sinus
problems?
•
Do you sometimes experience a set of "mysterious" symptoms
that seem to "come and go" on their own?
If you answered yes to any of these questions, your weight gain may be influenced by
food or environmental allergies.
The following sample allergy test clearly shows foods to which this person is adversely
reacting. Foods listed 2+ to 3+ should be restricted from the diet. Scientific research has
documented the relationship between food sensitivities and a host of medical conditions,
including weight gain.
166
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Chapter 32
Vitamin and Mineral Co-factors in Fat Metabolism
The metabolism of fat CANNOT take place without help. The helpers in fat metabolism
include enzymes (proteins made in the body, minerals and vitamins, (essential nutrients
that must come from foods).
Each step in every chemical reaction in fat metabolism requires the presence of a specific
enzyme, mineral and vitamin. Without these important substances, the ability to lose fat
is impossible.
Due to our biochemical uniqueness, a deficiency in any of the above varies from person
to person. The key is discovering what your body is lacking and not assume it is a
universal deficiency.
Metabolism is the process by which your body converts the food you eat into energy.
Your metabolism requires the following substances to work.
Vitamins are compounds that your body must have to be healthy. Vitamins are
“essential” for proper function, which means that they are not made inside your body and
must be consumed in the diet. The B-complex vitamins are necessary for many enzymes
in your body to function properly. Your body uses enzymes to extract energy from food,
to build new tissue, to remove toxins and to maintain the immune system
Vitamins B1, B2, B3, B5 and B6
Vitamins B1, B2, B3, B5 and B6 are some of the most easily lost vitamins. All kinds of
stressors, both emotional and physical, can increase losses of B vitamins. Vitamin B1,
B2, B3, B5 and B6 are necessary for energy pathways of all of the cells in your body. As
your food is broken down, specific compounds are formed at steps that require B vitamin
assistance.
Vitamin 12, Folic acid, Biotin
Vitamin 12, folic acid, Biotin is also essential for proper functioning of your metabolism.
168
Alpha-Lipoic acid
Alpha-Lipoic acid (Lipoic acid) is involved in energy metabolism and insulin function.
Antioxidant Vitamin Markers
Vitamins C, E and Coenzyme Q10 are grouped together because they are all involved in
antioxidant protection. More importantly each plays an crucial role in energy metabolism.
Vitamin C
Vitamin C is easily lost from the body and must be replaced frequently. Most experts
agree that the average healthy person needs a minimum of 100-200mgs of vitamin C per
day to stay healthy.
Vitamin E
Vitamin E is a part of your protection from daily wear and tear and is necessary in to
preventing damage to your metabolism (oxidative stress)
Coenzyme Q10
Coenzyme Q10 is an essential compound required in the proper transport and breakdown
of fat into energy. Clinical studies have shown that CoQ10 may help promote weight
loss. Studies suggest that about 50% of overweight individuals may be deficient in
CoQ10.
Mineral Markers
Minerals make up about 4 to 5 percent of your body weight. We need minerals for nerve
transmission, digestion of food, antibody production, metabolism of nutrients, and more.
Magnesium, Iron and Manganese
Magnesium, Iron and Manganese are additional factors that are used frequently in
metabolic pathways associated with energy production. Magnesium is responsible for
100 metabolic functions. In addition, the entire central energy pathway is dependent on
iron and manganese.
Chromium and Vanadium
Chromium and vanadium are minerals that play a role in the metabolism of carbohydrates
and fats as well as in the production of insulin. Chromium plays a critical role in
maintaining proper sugar levels and increasing the rate of metabolism. Chromium
enhances insulin's ability to transport glucose into energy producing cells, which reduces
the amount of glucose that gets converted into body fat. In addition to its effects on
glucose, insulin, and lipid metabolism, chromium has been reported to increase lean body
mass and decrease the percentage of body fat, which may lead to weight loss. Without
chromium, the function of insulin is blocked, blood sugars levels are elevated and fat
reduction is halted.
169
Amino Acids
Amino acids have many important functions in the body including the regulation of
muscle and hormone activity. Essential amino acids are those that your body cannot
make, so they must come from your diet. Conditions like stress, depression and
chemical toxic exposure increase your need for various amino acids.
Carnitine
Carnitine helps your body use fatty acids for energy. Without it, your ability to burn fat is
stopped.
5-5-HTP (5-hydroxytryptophan)
Serotonin is a neurotransmitter that influences appetite and eating behavior. Some diet
drugs exert a serotonergic effect. 5-HTP, which is the immediate precursor to serotonin,
reportedly has been used successfully to decrease carbohydrate intake and promote
weight loss. In one study, 19 obese female subjects were given 5-HTP. The results
showed a decrease in food intake, and increased weight loss during the period of
observation.
The Low-Serotonin Theory
A growing body of scientific evidence demonstrates that brain serotonin levels have a
major influence on eating behavior especially the craving for starchy carbohydrates.
Researchers have discovered that humans fed a diet low in tryptophan ( a precursor to
serotonin), are prone to binge on carbohydrates. Carbohydrate meals lead to more
tryptophan being delivered to the brain, resulting in the production of more serotonin.
Amino Acid Markers
This has led to the theory that low serotoinin levels produce carbohydrate craving and
play a major role in the development of obesity.
A new medical test called the Organix or Metabolic Cellular Profile can help pinpoint
the key nutrients including vitamins, minerals, anti-oxidants and amino acids necessary to
help improve your metabolism.
The Organix or Metabolic Cellular Profile reveals numerous metabolic “glitches” that
effect your body weight. Accurately addressing these issues at the functional level is far
more efficient than having to “guess or assume” what your body needs. This profile gives
you a…
DIRECT INSIDE SEAT INTO FATTY ACID, AMINO ACID AND
CARBOHYDRATE METABOLISM,
…as well as nutrient deficiencies related to carnitine, chromium, vanadium, B vitamins,
and lipoic acid, all of which have been implicated in obesity.
170
Your body is constantly excreting (getting rid of) biochemical products from metabolic
reactions. These are called Organic Acids. These acids are simply the end products of
specific reactions in the body.
They are found and can be measured in the urine. Each of these organic acids is related to
a specific vitamin, mineral, amino acid, etc. Modern technology allows the accurate
measurement of these metabolic products in urine. Marked accumulation of specific
organic acids detected in urine often signals a metabolic inhibition or block. The
metabolic block may be due to a nutrient deficiency, an inherited enzyme deficit, toxic
build-up, or drug effect.
Many of the compounds that are found give clues about how your body is working and
where specific additions of vitamins or minerals may be needed. For example, scientific
research has shown that a deficiency of vitamin B12 produces high levels of a urinary
organic acid called methylmalonic acid. Other organic acids can show deficiencies of
vitamin B1, vitamin B6, folic acid, carnitine and many others.
Organic acid testing provides a view into the body's cellular metabolic processes and the
efficiency of metabolic function. Identifying metabolic blocks that can be treated
nutritionally allow your physician the opportunity to design the exact supplements
necessary to maximize your metabolic function and lose weight.
The following actual test revealed that my patient had a significant number of metabolic
glitches. Based on this test, I was able to pinpoint her metabolic blocks and design a
personalized program that enabled her to lose over 22 pounds in eight weeks. Without
this test, I would had been simply guessing.
171
This chart is shown to help you see the complexity of fat, carbohydrate and protein
metabolism. Although it is not necessary to understand biochemistry, it is imperative that
you do not become a victim of obesity due to lack of solid scientific facts.
Would you like to learn more about functional medicine and how conditions such as
fibromyalgia, chronic fatigue syndrome, anxiety, depression can successful be
diagnosed and treated? Visit www.YourMedicalDetective.com
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Chapter 33
Testosterone Theory and Weight Loss
A consistent finding in the scientific literature is that obese men have low testosterone
and very high estrogen levels. Central or visceral obesity (pot belly) is recognized as a
risk factor for cardiovascular disease and type II diabetes. Boosting testosterone levels
decreases the abdominal fat mass, reverses glucose intolerance, and reduces cholesterol
and triglycerides in the serum.
Low testosterone was associated not only with loss of muscle (and bone), but an increase
in abdominal fat, which tends to be associated with decreased insulin sensitivity. Giving
testosterone replacement decreased abdominal fat and improved insulin sensitivity.
Clinical findings have shed light on subtle hormone imbalances of borderline character in
obese men that often fall within the normal laboratory reference range. This means that if
you are a man over age 40 and your physician tells you that your testosterone is
“normal," your levels are normal for a person of your age. It does not necessarily mean
that your actual levels of testosterone/estrogen are in optimal, youthful ranges that would
help to induce fat loss, especially in the abdomen. Men contemplating testosterone
replacement therapy should have a PSA blood test and digital rectal exam to rule out
existing prostate cancer.
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Chapter 34
Putting It All Together
Weight loss is really pretty simple once you have all the facts. You have just learned
everything you will ever need to permanently lose weight and get fit.
The information presented in this comprehensive manual is quite thorough and forms the
blue- print to help anyone lose weight and keep it off.
In order to make the best use of this book and help you get started right away, the
following action steps will simplify everything.
STEP 1:
Write down your goals! (Review chapter 26)
STEP 2:
Record your measurements. (Review chapter 27)
Click Here to Goal Setting Grid
http://www.loseweightafter40.com/Charting1.pdf
174
STEP 3:
Click Here to Download Nutrition Grid
http://www.loseweightafter40.com/chart2.pdf
Please reference the digital version of the book to access the videos or
click on the following link
http://www.loseweightafter40.com/food201.swf
Calculate and plan your meals (Review chapters 4, 5 and 6)
•
Drink your quota of water. (chapter 11)
•
Eat enough fiber. (chapter 10)
175
Click Here to Download 21 Day Menu Plan (PDF Format)
http://www.loseweightafter40.com/menu2.pdf
STEP 4: The Grizzly Bear Interval Aerobic Program
Please reference the digital version of the book to access the videos or
click on the following link
http://www.loseweightafter40.com/sprint301.swf
If you have not exercised for over three years and have been suffering with any health
problem, I recommend you consult with your physician and show him/her this book.
STEP 5: The Grunt and Growl Body Shaping Program
Start your The Grunt and Growl Strength and Body Shaping Training (Review
chapter 13)
The following routines can be performed at home with little or no weight
(A gym ball is recommended)
Click Here to Download Beginners Gymball Grunt and Growl
Exercise Routine (Home Routine)
http://www.loseweightafter40.com/grunt3.pdf
Click Here to Download Advanced Gymball Grunt and Growl
Exercise Routine (Home Routine)
http://www.loseweightafter40.com/grunt4.pdf
The following two routines are to be done with exercise equipment
Click Here to Download Beginners Grunt and Growl Exercise
Routine
176
http://www.loseweightafter40.com/grunt2.pdf
Click Here to Download Advanced Grunt and Growl Exercise
Routine
http://www.loseweightafter40.com/grunt1.pdf
Please reference the digital version of the book to access the videos or
click on the following link
http://www.loseweightafter40.com/grunt4.swf
STEP 6:
The ability to lose weight requires that all of the cylinders of your metabolic engine be
working. Your body amazingly functions on a set of priorities. In order to lose weight,
your biochemistry must be up to par. However, if there are any biochemical “glitches,”
your body will focus on fixing these problems before it devotes any energy to the process
of burning fat.
Your problem may stem from a sluggish thyroid, elevated or depressed cortisol levels,
food sensitivities, glucose/insulin imbalance, key nutrient deficiencies, and hormonal
(estrogen/progesterone/testosterone) imbalances. Any one or a combination of these
biochemical malfunctions will slow your metabolism and prevent you from losing
weight.
The next thing to do is to simply answer the questionnaires for each of these biochemical
imbalances. Calculate your answers and see which biochemical imbalance you may have.
Based on the results of your lab tests, your treating physician should be able to provide a
personalized treatment program. The program should focus on improving the
177
biochemical imbalance.
Not all physicians are trained in the interpretation of these advanced
medical tests. I strongly suggest that you ask your physician if he/she has
been trained in functional diagnostic medicine.
Click Here for a List of Doctors Trained In Functional Diagnostic Medicine
You now have a scientific approach to losing weight after 40. For most people, simply
applying Steps 1 through 5 should work just fine in losing weight and getting fit.
However, for others, it may require a little medical detective work to zero in on your
biochemical “glitches” which have slowed down your metabolism.
Never again should you feel helpless with your “Battle of the Bulge.” This book is a
roadmap to weight loss success. It offers sound advice and principles supported in the
scientific literature on permanently losing weight.
The User-Friendly Checklist to Success
Please reference the digital version of the book to access the videos or
click on the following link
http://www.loseweightafter40.com/check101.swf
Click for Free PDF Copy
http://www.loseweightafter40.com/checklist.pdf
In our busy lives, it is not uncommon to get distracted and feel overwhelmed and simply
forget something important. I have created a user-friendly checklist that should be used
for at least 21 days or more if you desire. This checklist will help you stay on course and
prevent the common detours people take when leading a busy life. The checklist will help
you stay focused and will increase your ability to succeed. My goal has been to not only
provide the best that science has to offer in the world of weight loss, but to make it super
simple for anyone to do and implement.
178
Checklist Interpretation Guide
Make at least three copies of the checklist. Each checklist represents one week.
1. Measurements (Chapter 27)
2. Food calculations (Chapter 4) Log your total daily amount of protein and
carbohydrate points in the respective boxes above.
3. Breakfast, Snack, Lunch, Snack, Dinner and Snack. Simply put a checkmark or X
in the respective box when you have eaten according to the Fundamental Diet Plan. For
instance, if you have eaten your proper ratio of protein to carbohydrates as determined by
the formula listed in chapter 4, then you place an x or checkmark in that box.
179
4. Ounces of water (chapter 11): Simply log how much water you drink each day. I
have found that carrying water in an approved plastic container makes remembering to
drink that much easier. It is best to drink at least 4 ounces every hour instead of trying to
get all your water in at once. Of course the days that you exercise may require a slight
increase of water due to perspiration.
5. Hours of Sleep: Log what time and how many hours you slept
6. MCT Fat (chapter 9): Log with an X or checkmark if you have either eaten an
omega 3 food or used consumed the recommended oils at listed in chapter 8
7. Fiber (chapter 10): Log with an X or checkmark if you have consumed at least five
servings of vegetables or used a fiber supplements, like guar gum.
8. Grizzly Bear Aerobics (chapter 12): Log if you have done aerobics as outlined in
chapter 12.
180
9. Grunt and Growl Training (chapter 13): Log with an X or checkmark if you
performed either a home routine or went to a fitness facility.
10. Stress Level (chapter 29): Log using a scale from 1 to 5, what your stress level is for
that day. The following will help you determine your level of stress per day.
181
11: Visualizing Goals (chapter 26): log with an X or checklist if you have visualized
your goals for the day. Follow the steps to goal setting in chapter 26.
182
Contact Information:
Dr. Ronald Grisanti
4200 East North Street
Greenville, South Carolina 29615
Phone #: 1-864-292-0226
Fax #: 1-864-268-7022
E-mail: [email protected]
Website:
www.YourMedicalDetective.com
Sign Up for "The Grisanti Report"
Are You Interested in Discovering Cutting Edge, Unbiased Health
Information The Drug Companies Hope You Never Learn?
For more information go to:
http://www.drgrisanti.com/subscriptions.htm
183
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