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Weight Loss Secrets
REVEALED Tips & Techniques for Lasting Weight Loss cover photo courtesy http://www.123rf.com
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This booklet may be freely distributed without cost or obligation
Disclaimer The information on this website is not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.
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Why Are Protein Shakes So Popular?
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hile protein shakes have been around for a number of years, especially among athletes and professional bodybuilders, it is only been in the last few years that the average person has discovered the many benefits of including protein shakes, meal replacement shakes, and protein enriched fruit smoothies, in their daily diet. These protein shakes and all the variations provide a great benefit for those interested in losing weight while increasing their fitness level. Protein shakes are extremely useful to fitness minded individuals because they are high in protein while low in fat. They are easy to prepare, which makes them ideal for people living a busy lifestyle. Protein shakes have become a useful tool for those interested in greatly increasing their fitness level. Because they are a source of excellent nutrition without the negatives of many foods, as well as being easily digested, and fitness experts rely on the many advantages of protein shakes to help their clients achieve that lean muscular look 4
that so many desire these days. Do you want six pack abs? The excellent quality of the protein available in a protein shake, as well as the nutrients found in protein enriched fruit smoothies makes them the ideal diet food to help you achieve your weight loss and fitness goals. The endless variety of available protein shake recipes makes them the perfect beverage to suit any taste. My particular favorite protein enriched fruit smoothie is made with frozen bananas, frozen blueberries, low fat milk, and a scoop of whey protein powder. Mix this in a blender for a delicious fruit smoothie with 0 g of fat and about 40 g of easily digested protein. This beverage is my normal breakfast which keeps me satisfied for the next two or three hours until my mid morning snack.
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A Weight Loss Program You Can Live With
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f course there are many ways to lose weight, and some are certainly better than others. Often people attempt to lose weight through crash diets that actually hinder their weight loss efforts in the future by slowing down the body's metabolism. These quick diet solutions don't work and are actually not the quickest route to weight loss. The weight loss plan I'm going to reveal here will help you lose weight quickly, effectively and safely. With this sensible diet plan you can expect to lose weight without starving and without denying your body the proper nutrition it needs. Before we get to the details of this weight loss plan, let's look at a few points to keep in mind: Drink plenty of water: diet colas and coffee do not count! These beverages simply do not replace clean and fresh and healthy water. Some believe they will put on water away if they drink too much water. This is not true. Providing your body with the water it needs, tells the body that it is safe to remove the excess water it may have accumulated. Just try it for a week, or better yet, a month. People who drank 6
water know that you will actually lose weight by drinking water. For Junk food: when you're serious about losing weight and getting fit, you'll be ready to give up the junk food. When we talk about junk food, you know what we're talking about: cookies, candy, doughnuts, cake, and even, white bread during your time on this weight loss program, white bread and white Rice and even popcorn. You'll need to eliminate pretty much every processed white flour/sugar product from your diet. Don't worry though, with the eating regimen you'll learn here, you'll never go hungry! Cravings? Sure! You can expect cravings for your favorite junk foods, but you'll just have to push on through them if you really want that body you had in high school – or maybe the body you never had at all. It's achievable, just push on past the cravings. Keep a daily log. If you actually monitor what you eat, each and every day, you'd be amazed by the calories you're actually consuming. Most people consume far more calories every day than they realize due to mindless snacking. Stop eating after dinner. This is a difficult time for many people struggling to lose weight. You must retrain yourself to stop eating after dinner. If you are weak and give in to temptation, learn to reach for a piece of fruit, or vegetables. Losing Weight With the Help of Protein Shakes In this weight loss program, you are going to eat six meals/snacks every day. Do not neglect this, and do not skip breakfast. Skipping meals and snacks will only hinder 7
your weight loss efforts. So here are the key points of this diet to remember: Eat six times a day. This is important. Eating 6 small but healthy meals/snacks every day will actually boost your metabolism by avoiding the sugar spikes from infrequent and poor quality meals. Breakfast really is the most important meal of the day. It is important that you feed your body well within an hour after getting out of bed! My breakfast is a LARGE protein enriched fruit smoothie made with 1 frozen banana, a handful of blueberries or strawberries, a cup (or more) of fat free milk, a scoop of protein powder, and – optional – a tablespoon of Metamucil (for extra fiber). This blends into a fruit smoothie that fills a 32 oz cup. A protein enriched fruit smoothie made this way has over 40 grams of protein and almost zero fat. It also contains two full servings of fruit and all the health benefits that provides. Take a multi-vitamin/mineral. During this time especially, it is crucial that you give your body the nutrition it needs while denying it those things it doesn't need. Every morning I take a multi-vitamin/mineral tablet. It's just good health insurance. Mid-morning snack: Have an apple, orange, banana. A piece of fruit will satisfy until lunch. Lunch: Have one serving of lean protein, such as 3 oz chicken or a can of tuna, 2 servings of vegetables or a salad with low calorie dressing—olive oil is okay. Have a couple servings of whole grain bread—not white! Mid-afternoon snack: Have a protein shake. Mine is 8
chocolate whey protein powder blended up with a teaspoon of instant coffee and ice cubes. No dairy, no fruit in this protein shake. Also have a piece of fruit or a couple vegetables. Dinner: Lean meat (single serving), vegetable salad (cucumbers, tomatoes, onions, green peppers), glass of vegetable juice. Try to avoid eating in the evening between dinner and bedtime except for a piece of fruit as a snack or even a smaller protein shake or fruit smoothie. If you must, you can have an extra serving or two of vegetables. It's only temporary. After you've reached your ideal weight you can begin to reintroduce a few other foods, but if you return to your old dietary habits you will regain your old weight. By learning new dietary habits and breaking the junk food habit and developing the habit of filling up on vegetables, fruit and lean sources of protein, the problem with obesity will quickly become a thing of the past. And that's it! As you can see, there's nothing really special about this diet. It's all just common sense. The main focus is simply to train your body and mind to eliminate the snacking on junk food which has become your habit. The constant eating junk food introduces many more calories than you are likely aware. By simply eliminating this mindless snacking on high calorie junk food, and retraining your mind to fill up on useful calories, your weight problem will quickly become a thing of the past.
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Protein Shake Recipes
here are many advantages to including protein shakes in your daily diet as part of your weight loss and fitness plan. When we talk about protein shakes, we are often referring to several related products including protein shakes, meal replacement shakes, and a protein enriched fruit smoothies. Each of these products service a different purpose, but for our purposes we will collectively referred to these products as protein shakes. There are a great number of excellent protein shake recipes available on the Internet. A quick search will provide many hundreds, but after testing several, you will probably settle on just two or three that you find most useful to your particular situation. Here are a couple of mine:
Basic Protein Enriched Fruit Smoothie • • • •
1 Frozen Banana Handful of frozen strawberries or blueberries 1 cup (or more) low fat milk 1 scoop whey vanilla or strawberry protein powder
Blend until smooth & creamy and drink immediately I drink this nearly every morning for breakfast. It fills a 32 ounce cup and contains more that 40 grams of pure protein and only a couple grams of fat. It provides a great boost almost immediately and will keep you satisfied until your next meal or snack.
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Chocolate Mocha Smoothie Recipe • • • • • •
1 Scoop whey chocolate 1 cup low fat/no fat milk 1/2 cup cold coffee 1 OZ sugar free caramel syrup 1 pkg stevia-more or less as desired 6-8 ice cubes
Blend well and drink immediately
While there are many fat loss and fitness programs out there, those that are most successful are the ones that you can live with for a lifetime. Ideally the best program well teach you to eliminate the high calorie/high fat junk foods from your diet and begin to replace them with fresh wholesome fruits and vegetables and lean meats as well as occasional reads in moderation. It means adopting a brandnew lifestyle, unlike the lifestyle that caused you to put on the extra pounds. We've provided you with the basic principles and they are probably nothing you haven't heard already. There is nothing special about any other diet costing hundreds of dollars. You can find all the information you need to lose weight and get healthy on the Internet at no cost to you. The information contained in this small booklet, if followed, is all you really need to learn how to lose weight fast safe and effectively. If you want to lose weight even faster and greatly increase your fitness level, you will want to incorporate exercise. For most people that may simply 11
mean walking for as little as 30 minutes a day. Just adding this to your daily fitness/weight loss program can mean an additional 1 to 2 pounds per week in extra weight loss.
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Exercise for Quick Weight Loss if you are serious about losing weight quickly, there is no better way to incorporate intense exercise along with him a quality diet regimen. There are differences in exercise however. While you can boost your metabolism significantly by simply walking 30 minutes a day, and you will lose weight adding this to your daily routine, it is not the best route to rapid weight loss. Walking for one hour a day will burn about 250 calories for that our. While this may not seem like a lot, it also boosts your metabolism for several hours after the exercise. This doubles the total calories burned because of the walk. But as I said, this is not the best form of exercise to include in a weight loss program, but is probably better suited to a weight maintenance and management program once you achieve your weight loss goals. A Better Way The problem is, that burning body fat is not quite as simple as calories in versus calories out. There is much more to it than that. You see, your body has a hierarchy of foods it looks to consume first. The first fuel the body Burns is its stores of glucose which is contained in fluids that surrounds muscle tissue. Until the stores of glucose are consumed, the body will not go after its stores of fat. The glucose must be burned the first before it will begin to burn the fat, and this is why intense exercise is necessary for rapid weight loss. High Intensity Interval Training There is a training method understood by athletes for it can 13
help you to greatly increase your fat loss in significantly less time achieve from diet alone. This method is called high intensity interval training or, HIIT for short. High intensity interval training is often practiced through running – with actually sprinting at your fastest possible speed for a period of 30 seconds to one minute. After sprinting at top speed for 30 seconds, you will walk for 90 seconds, followed by another Sprint for 30 seconds eight your fastest possible speed followed by walking for another 90 seconds. This should be done for a minimum of five or six rounds and you should try to work yourself up to 10 to 12 rounds of sprinting for 30 seconds followed by 90 seconds of walking. What does the is is causes your muscle tissue to quickly consume the stores of glucose in the body so that the body is now forced to look to its stores of body fat for fuel. If you do not eat until your next meal or snack, and your meal or snack is lean protein or vegetables you will be forcing your body to continue to go to its stores of body fat for fuel. This method really works and works very well. If you are serious about losing weight and especially body fat, incorporating high-intensity interval training in your daily routine will help you achieve your weight loss and fitness goals in the quickest time possible. Of course, not everyone, especially those who are significantly out of shape, can do this. They can and should begin with walking. It is important that do not attempt strenuous and intense exercise without consulting a physician – especially if you are significantly out of shape since you most likely have other significant medical issues. So talk to your physician before attempting any exercise 14
program. A Few Other Points you can keep your body well fed without a lot of unnecessary calories by making proper food choices. While losing weight you should also take a multivitamin and mineral tablet to ensure that you're getting the nutritional components your body needs to help you lose weight. Vitamin B12 is especially important in helping the body's metabolism and the repair of muscle tissue broken down during diet and exercise. So make sure you're getting at least the minimum of all vitamins, especially vitamin B12. The body needs rest. Make sure you get eight hours of sleep every night. It is at this time that the repair work for rebuilding muscle tissue takes place, so it is essential that you get each and every night. You will need to learn to break the junk food habit. While you can add the occasional junk food to your diet once in a while, if you return to your old eating habits, your old weight will return along with it. It must become a new life style, that you learn that it is more important to eat to live, then lived to eat. There are a great number of delicious recipes foods that are made with processed starches flour, sugar and unnecessary fats. There is no way around this, you must learn to readjust your eating habits for the rest of your life, if you want to maintain the weight and fitness level use worked so hard to achieve. You have all the tools you need to achieve your weight loss and fitness goals in this small book. Follow these tips, you will quickly reach your weight loss and fitness goals. 15
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