7/266€¦ · no Effective Weight Loss Pills, herbs or supplements it is probably worth reminding you that to-date there is no effective weight loss pill, potion, herb or supplement

Weight Loss

Edition 4

D a v i D M c D o n a g h ’ s

The Truth about Weight Loss

© copyright 2010. David McDonagh. all rights reserved.

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Please read the safety notices below

1. Regardless of your age, condition or health you should have yourself checked out by your doctor before starting this exercise, food and supplement plan. This is YoUR responsibility. We strongly recommend that you do this. This is especially important if you have a health condition or are taking prescription medications.

2. DIABETICS - if you are a diabetic and are undertaking this programme, you must be 100% committed to monitoring blood sugar levels, at least 3 times daily throughout the programme. You must consult your doctor as your medication may need to be adjusted due to an improving metabolism.

3. Fruit days and vegetable days are noT suitable for DiaBETics, EPiLEPTics, those on BLooD ThinnERs, those with KiDnEY or gaLL BLaDDER sTonEs, those with hEaRT PRoBLEMs or those on 4 or more MEDicaTions – if in doubt then leave them out.

4. supplements should NOT be taken if you are pregnant or are breast-feeding.

5. supplements are not suitable for children i.e. under 13 years of age.

6. if you are already taking supplements please make sure you are not duplicating intake of vitamins and minerals.

7. Please check all food plans to make sure that you are not allergic to any foods in the plans. if you are, then you must not take them. contact a system 10 consultant for advice.

8. Please make sure you are not allergic to any ingredients in the supplements. if you are, then make sure not to take them. contact a system 10 consultant for advice.

9. always read labels and follow instructions carefully. if in doubt, then ‘leave it out’ and consult first.

10. system 10 is a highly individualised plan. This plan is not suitable for the health or safety of someone else because of its powerful effect. We strongly advise any friend or relations who are interested in using this system to purchase their own personalised program.

11. if for any reason you feel unwell while on the programme, food plan or supplements, stop immediately and contact a System 10 Consultant for advice.

12. system 10 is not intended to diagnose or treat any medical conditions.


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PlEASE rEAD ThE SAfETy NOTICE ON ThE INSIDE COvEr

Getting ready Maximising Your Metabolism 4 Welcome 4 The Miracle of Your Metabolism 4 standard of service 4 no Effective Weight Loss Pills, herbs or supplements 4 F.a.Q’s 4

food Plan Guide general Rules 5 Food notes 5 Flexibility With Plans 6 Beverages 6 alcohol and Treats 6 alcohol allowances 7 information on Whole Fruit days 8 vegetable Day instructions 8

how to Exercise Successfully how to exercise successfully - The critical key to success 9 Exercise Pressure scale 10 home Exercise Equipment Requirements 10 how to do Your Toning Weights successfully 11 all the golden Rules for success 12

Motivation 13

Using System 10 Body Type information - What Type of Body have i? 16 Metabolism areas for Repair 17

Strategies if you get slow results 18

Maintenance Metabolism Maintenance checklist 19

home Exercise Guide EXERcisE 1 Lying Dumbbell Press on Bench 20 EXERcisE 2 Dumbbell squat 21 EXERcisE 3 Bent-over single arm Row 22 EXERcisE 4 alternating Front Lunge 23 EXERcisE 5 stomach crunches - on floor 24 EXERcisE 6 ab Bicycle 25 EXERcisE 7 Reverse curl 26 EXERcisE 8 Lying hamstring curl 27

David McDonagh creator of system 10 31

CONTENTS


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Maximising Your Metabolism Quite simple, nothing can match maximising your metabolism for either weight loss or health benefits. it gives you incredible benefits many of which you cannot get from any other method. it is the only genuine weight loss and health miracle.

Welcome Welcome to system 10. Your success is very important to us. This plan is about maximising your metabolism – in other words helping you to repair your metabolism and to improve it. it is for people who want the best and the fastest weight loss and to maximise their health.

This Weight Loss success guide is very important to your success. it is deliberately brief. This is a plan of action and we want you to get going as soon as possible. Please make sure to read it carefully as you start your plan. The exercises at the back of this book are only relevant if you are doing a home based programme.

Please remember that we are there to help you. Please do not hesitate to contact your consultant if you have any questions or need clarity on any points. if you do not have a consultant please contact the system 10 head office for help using this email address: [email protected]

The Miracle of Your Metabolism Maximising your metabolism provides incredible rewards.

if you want to lose weight - it provides the best weight loss ever. it gets you burning more fat, every hour, 24 hours a day, 7 days a week - nothing can match that for success!

it is the only way to shift stubborn fat, the only way to balance ‘top’ heavy and ‘bottom’ heavy bodies, the only way to avoid ‘sticking’ after 3 weeks and the only way to keep weight off afterwards. all these factors are greatly influenced by your metabolism no matter how much ‘dieting’ or exercise you do.

however whether you want to lose weight or not, probably the greatest reward for maximising your metabolism is the incredible health benefits. it will greatly reduce your risk of getting serious illness and disease and greatly improve your energy and quality of life.

This aspect is priceless! We do not use this word lightly. We firmly believe that looking after your metabolism is the greatest medicine you can get.

standard of service if you are attending a trained system 10 consultant in your area, please take note of the following standards which you should experience from them: n Politeness, pleasantness and professionalism at all times n inspiration, enthusiasm and motivation n Punctuality n Prompt action if results are slow n a phone call if you go missing!n availability to answer questions by email or phone nWeight to be checked weekly/fortnightly nBodyfat to be checked every 3rd. visit

if you are not getting the above standard of service please contact the system 10 head office in Limerick in confidence, email [email protected] or phone 061-325680

We hope you enjoy your experience.

no Effective Weight Loss Pills, herbs or supplements it is probably worth reminding you that to-date there is no effective weight loss pill, potion, herb or supplement. i hope you are well aware of this.

i study what is available on a continuous basis and the results at best are small - if you are lucky a total of 3 to 4 lbs of real weight. The rest is normally just water loss which returns almost overnight!

The simple proof of this is that if these products were so effective, there would be nobody over weight and of course you would not have to be told in very small print - ‘must be done as part of a calorie controlled diet and exercise plan’. Liposuction and other surgical options such as gastric banding or gastric bypass are also very limited solutions. Remember after these procedures you are still going to have to adopt healthy lifestyle changes to maintain the results. Even more important these options do nothing to give you a fit and healthy heart or firm toned body which are absolutely essential to living life to the full.

F.a.Q’s This book hopefully will answer most of your questions. however there is a section in your private account on our web-site (www.system10.eu) for answering frequently asked questions. To access this please just enter your account username and password. The section is broken into different categories to make it easy to use.

Getting ready

System 10 is unique in that we are prepared to stand over our results. If you do what we ask you to do and for any reason you do not achieve the results level you desire, we will leave no stone unturned, to solve the problem and get you on the road to success.


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The closer you implement these instructions the better the results will be. First and foremost please look at this with a positive approach. You do not have to become perfect overnight. The more you do the better, but whatever you do is most likely better than what you have been doing up to now. Good practice soon becomes a good habit that you will implement with ease.

food Plan Guide

mEaL 1

mon tue. Wed thur Fri sat sunmEaL 2

mon tue. Wed thur Fri sat sunmEaL 3

mon tue. Wed thur Fri sat sun

mEaL 4

mon tue. Wed thur Fri sat sun

FooD cHoI

eed o

p

seafood o

Food PLAN 10-bFood PLAN 10-AImportant InstructIonsg g

g

g g g g g

mEaL 1 mon tue. Wed thur Fri sat sun




FooD cHoIcEs

nut o seed o

Fruit r

poultry o Fish o

salad o

Your personalised food plans are attached separately to this guide

general Rules1. a key strategy for food change is your shoPPing. Being

prepared and having the required foods readily available in stock is vital to your success. Don’t wait until you are hungry to do your shopping. This is a fatal mistake. You will either, not make it to the shop and eat the wrong food before you get there, or you will buy a lot of junk when you do get there.

2. Try to follow the exact foods listed as close as possible. if something isn’t listed, then you should not have it e.g. don’t presume you can have milk in your cereal unless it is listed on the food plan.

3. ideally you should spread the meals and snacks evenly throughout the day. a gap of at least 3 hours and a maximum of 4 hours between meals and snacks is the target.

4. Please make sure to weigh portions until you become accurate at judging portion size. This is one of the most important things you can learn in the first week of this programme. it is a life-skill that will stay with you for ever.

5. You must make every effort to eat all portions listed. Leaving out an item does not help and is a crash diet, which is a total waste of your time and effort.

6. Do not use sugar or artificial sweetener if at all possible. if you think you cannot do this, then start to reduce the amount every day until it becomes zero. it takes about 5 days to adapt your taste, so give it a good shot.

Food notes1. Where possible eat fresh produce.

2. Where possible eat organic produce especially where we have indicated for specific foods.

3. Where appropriate eat wholegrain produce.

4. all foods listed should be eaten in a pure state e.g. not in breadcrumbs or syrups or sauces. if you must eat canned produce, then drain off the sauce and wash with water to remove unwanted salt and sugars.

5. if you are avoiding yeast and for some reason need to use canned or processed products, make sure they are labelled yeast free. Follow our other guidelines for yeast as written in the choice table.

6. in our plans, cEREaL weight is on a dry basis (before mixing with water or milk).

7. Fish, PoULTRY and sEaFooD weight is after being cooked. so cook a little extra!

8. Please Do noT replace our fresh fruit portions with freshly juiced fruit. a glass of juiced fruit has a lot more sugar because of the extra juice and a lot less fibre than eating a piece of whole fruit. They are not the same thing.

9. BUTTERs of all kinds must be strictly limited. This also includes low fat butter and various spreads no matter what health benefits they claim to offer.


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Flexibility With Plans

1. if absolutely necessary, WhoLE meals can swap position to suit your lifestyle and work schedule, however, you cannoT swap around individual items from meals.

2. if you feel that you cannot eat all the foods listed at the one sitting, do not panic, eat the leftover food an hour later. This is not ideal but is better than omitting the food altogether.

3. if you cannot get a particular food in your area, try to get the closest

possible version to what we describe.

4. You are allowed 100 calories of sauces, gravies and garnishes daily. This is a very important part of our plans as it will make your food a lot more interesting. You can use any sauces, gravies or garnishes you like but you need to be clever as you only have 100 calories! so start reading those labels carefully, and aim for low calorie, low-fat and low sugar brands.

5. once a day one of our system 10 recipes (ask for our recipe booklet!) can be used to replace an appropriate meal, for added variety! When you do this you must reduce your treat allowance for that day to 100 calories.

Beverages

1. Try to minimise drinking tea and coffee to a maximum 4 cups in total daily. a small amount of lowfat milk is allowed if required.

2. WaTER - You should drink 1 litre daily per 100lbs (45.5kgs) that you weigh. Try to drink your water mostly between meals.

3. You are allowed 2 diet 7-ups or 2 sprite Zeros per day on the 6 and 10 week plans. soft drinks are not permitted at all on the 3 week plans.

alcohol and Treats

1. aLcohoL - all plans are built with one social night per week. Please refer to the alcohol allowances below. Remember, for every drink over this you must add an extra 20 minutes ‘aerobic’ exercise to your programme oR your results will be dramatically affected.

2. if on a 6 or 10 week plan you are allowed a 200 calorie treat daily. This can be anything you want, but check labels so you do not exceed 200 calories. if on a 3 week plan your daily treat is 2 medium bowls of sugar free jelly daily.


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alcohol allowances

WOMEN You are allowed 6 units weekly (About 2 pints or 4 bottles)

MEN You are allowed 10 units weekly (About 3.5 pints or 6 bottles)

You should confine your drinking to one night and not spread it out over the week.

WINES a small glass (125ml) of 8% strength equals 1 unit

a large glass (250ml) of 8% strength therefore equals 2 units

a large glass (250ml) of 12% strength equals 3 units

SPIrITS Most spirits are 40% or stronger

a single measure (about 25ml) equals 1 unit

a large measure (35ml) equals 1.4 units.

BEErS/lAGEr

a half pint of 4 to 5% strength equals about 1.5 units

one pint of 4 to 5% strength therefore equals about 3 units

a 500ml can of 5% strength equals about 2.5 units

a 330ml bottle of 5% strength equals about 1.75 units

=

=

=

=

about 1.5 units

about 3 units

about 2.5 units

about 1.75 units

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information on Whole Fruit daysWhole fruit days are very beneficial for helping to rebalance and repair your metabolism. Please follow these instructions carefully.

1. Do noT do a whole fruit day if you are diabetic, epileptic, are on blood thinners (e.g. warfarin or aspirin), have a heart problem, have kidney or gall stones or are on 4 or more medications.

2. if you think a whole fruit day is too tough for you simply leave it out – there are many other great aspects to our plan to help you get great results.

3. a whole fruit day should be exactly what it says – whole fruits (not juiced fruit) – and no other foods from morning till bed!!

The following are other guidelines:

n always plan and prepare in advancen To be done for 1 full day starting first thing in the morning.n You must eat every 2 to 3 hours!n Don’t allow yourself to get hungryn select a work free and stress free day – this is critically

important!n Do noT use supplements throughout the day.n if taking prescription medication you should continue to

do so.

n Do noT exercise on this day. n Drink plenty of water between fruit sessionsn no tea or coffee allowed.

n Expect mild tiredness or slight headaches.n Do not take headache tablets.n caffeine free herbal teas aRE allowed

n You are allowed eat aPPLEs, PEaRs and gRaPEs only (avoid grapes if you have candida or yeast intolerance).

n if possible get organic fruit. n always wash your fruit before eatingn You can eat as much as you like (min. 2 pieces or for

grapes a large bunch) of the above fruit but do not mix them at the same sitting.

n Example schedule 8 am apples 10 am Bunch of grapes 12 noon Pears 2 pm apples again 4 pm Maybe pears 6 pm Bunch of grapes 8 pm apples

If for any reason you feel unwell during your fruit day – use good judgment and commonsense – don’t give up too easily but don’t be afraid to abandon the fruit day if necessary and return to that weeks food plan.

vegetable Day instructions (Strictly only to be done under the supervision of our weight loss consultants)

A vegetable day is a challenge but it brings incredible benefits to your metabolism. Outside of de-toxing your body it helps to re-balance your metabolism and gives your body the chance to begin to repair weeks and even years of damage caused by your lifestyle. A vegetable day is one of the most amazing things you could ever do.

1. Do noT do a vegetable day if you are diabetic, epileptic, are on blood thinners (e.g. warfarin or aspirin), have a heart problem, have kidney or gall stones or are on 4 or more medications.

2. a vegetable day should really be a complete day of rest. Do not exercise. Do not work. You need to provide the time and place for your body and mind to take a break and relax, otherwise it will not work. Do noT do the vegetable day on a day of high activity or other physical stress.

3. First of all, make sure to plan in advance. 4. aim to eat only raw organic vegetables all day long if

possible. 5. next best choice is to eat steamed organic vegetables. 6. aim for 5 to 6 mini meals of vegetables spread

throughout the day each of 7oz (210g) or more. 7. You must try to eat every 2 to 3 hours 8. Try to eat at least 3 different types of vegetables at each

sitting. 9. You should not get hungry during this day, so eat plenty

of vegetables. 10. if taking prescription medication you should continue to

do so. 11. Drink plenty of water between your vegetable meals. 12. no tea or coffee allowed at all on this day. 13. Expect mild tiredness or slight headaches. 14. Do not take headache tablets, try to rest and stay pure. 15. caffeine free herbal teas aRE allowed. We recommend chamomile, Fennel or Peppermint tea.


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This is a critical key to success!

This is arguably one of the most important parts of our programme. 99% of people train incorrectly for weight loss. We want to make sure that your exercise is safe but also highly effective in improving your metabolism. There is a very fine line between real success and failure in exercise. Please make sure you understand this section 100% before starting your plan.

The first thing you need to do is select the pressure level you will exercise at for the cardio (aerobic) part of your programme. cardio (aerobic) part refers to walking, jogging, cycling, rowing or cross-training – depending on the programme you have chosen.

This exercise pressure level varies for everyone and the best person to decide it is you. This pressure needs to be enough to get results but also be safe. This pressure level should be just slightly higher than what your body is currently used to and is measured on a scale of 1 (very low) to 10 (extremely high).

Exercise pressure is about how you ‘feel’ during the exercise. it is the ‘strain’ or ‘pressure’ you are under. The idea is that once you have warmed up as recommended that you get to and maintain your exercise pressure for the length of your cardio (aerobic) work. The longer you stay at the correct exercise pressure the more effective your training is.

To help you decide your pressure level, please see the table below where we have put a description beside each pressure level. For beginners, we recommend you train at a 4 or 40%. in other words when exercising you should only feel under 40% pressure at any given time throughout the exercise and far from over exerting. improvers we recommend somewhere around 6 or 60% pressure and for advanced people 7(70%) or 8(80%). There is never the need for anyone to go above 8(80%) unless doing specialised training under supervision.

N.B. however as I have said earlier the level you decide is best done by choosing a level just slightly higher than what your body has been currently used to.

how To Exercise Sucessfully

PrESSUrE DESCrIPTION1- 2 rESTING - This would be the pressure your body experiences when sitting down.

3 vEry lIGhT WOrK - This is the type of pressure you feel under during a normal day doing routine tasks. You are well within your comfort zone. Your body experiences very little stress.

4 lIGhT WOrK - Presents a small challenge to you. Conversation slightly affected by your breathing. However you still feel you can continue this pace for a long time. Great start point for severe overweight or the very unfit.

5 MIlD AErOBIC WOrK - Now you are aware of the challenge. You can still carry on conversation fairly easily. Slight sweating for some.

6 AErOBIC WOrK - This is the start of serious work. You are working quite hard. Breathing is quite strong. Conversation is difficult to have.

7 STrONG AErOBIC WOrK - Normally a fast pace. Conversation is not possible. However you can still maintain this pace for a long period of time. You should have at least 4 to 6 weeks regular training behind you first.

8 hEAvy AErOBIC WOrK - This pressure is normally the highest speed that you can maintain for long periods. You are very breathless. You should first have at least 7 to 10 weeks regular training behind you.

9 ANAErOBIC WOrK - serious training level. Involves very high speeds or pressures. Often involves sprint work. Normally only for the very experienced who are under supervised training.

10 ONly EXPErIENCED AThlETES WOUlD TrAIN AT ThIS lEvEl - Extreme caution required.

10 week Beginners walking plan

ws

Day

Day

1

36

2

37

3

38

4

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5

40

6

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7

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10 week AdvAnced cycling plAnw

day

day1

36 2

37 3

38 4

39 5

40 6

41 7

42 8

439

44 10

45 11

46 12

47 13

48 14

49 15

50 16

51 17

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61 27

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69 35

70

10 Week GYM Plan

Welcome to your System 10 exercise plan.

Stage 1- Weeks 1 to 4

Days 1 & 3

Cardiovascular (aerobic) Work only

e

1

2

3

4

Days 2 & 4

Cardiovascular (aerobic) Work only & Toning Work

1

2

ToninG exerCiSeS

1

2

3

4

5

6

7

8

9

Your exercise plan is attached separately to this guide

Please decide on the training pressure you will work at now using the table below and the scale on the next page as a reference!


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Exercise Pressure scale how much effort you put into performing the exercise.

home Exercise Equipment Requirements If you are doing a HOME plan you will need to get a little bit of equipment.

- you will need a bench or step for lying on (a long reebok step will do nicely).

- you will need a pair of adjustable dumbbells from your local sports shop.

- you will also need to get a pair of ankle and wrist weights as the stomach work gets easier.

lADIES will need to start with at least 2kgs dumbbells and judge if you are getting the ‘burn’ as described in the section below for each dumbbell exercise. You may need more weight (3kg or 4kg dumbbells) for some exercises to feel this effect. so make sure your adjustable dumbbells can well cater for this.

MEN will need to start with 3kgs dumbbells and possibly even more (5kgs or 7kgs) again depending on the exercise. so again make sure your adjustable dumbbells can well cater for this range.

Please refer to your HOME exercise plan which came with this package and then follow the exact techniques in the pictorial explanations towards the end of this book.

once you have decided your pressure level this will determine the pace (speed) in miles/kms per hour you go at when you are doing your cardio (aerobic) work and so the time it takes to complete your cardio exercise. You must select a pace (speed) that will keep you at the right pressure level. it will take a few sessions to gauge the pressure level and pace (speed) correctly, so always err on the side of caution. Log your exercise pressure, your pace (speed) and your total exercise time in your exercise log sheet.

N.B. Exercise pressure and pace (speed) are connected – as you increase your exercise pressure your pace (speed) will also change!

Every 10 workouts, you need to review your pressure level. You should have found that the pressure you feel under has lowered due to your body getting fitter. if it has lowered, you should now increase the pressure level you are going to work at by ½ level or 1 full level so you are again exercising at a level just slightly higher than what your body has now been used to e.g. if you had been at 4(40%), you might now go to 4.2(42%) or 4.5(45%) or maybe even 5(50%) and if you had been at 6(60%), you might now go to 6.2(62%) or 6.5(65%) or maybeeven 7(70%) and so on. your exercise pace (speed) and time will now change too. however you might also decide not to change your exercise pressure for a few more workouts if you feel you are not ready!

This continuous review of your training pressure is one of the most important things you can do to get a great metabolism it might seem like common sense, but amazingly most people do not keep make these adjustments and so they stop improving their metabolism and getting weight loss results.

once you gradually build up to an exercise pressure of 8(80%), you should not go any higher unless under specialised supervision. You now need to stay at 8(80%). You now find however that the pace (speed) you train at gets easier and you should adjust it to make sure it keeps you at the pressure level of 8(80%).

Other notes for your Cardio (Aerobic) WorknTry to do all your cardio work together i.e. if doing a home

plan do not split the distance to be done on a given day into 2 sessions unless you have absolutely no other choice. Likewise if doing a gym plan do the specified cardio machines consecutively without interruption and taking breaks in between.

navoid very high resistances or very high hills when doing your cardio work. They can fatigue leg muscles and prevent a good cardio (aerobic) workout. They can also make it difficult to keep your chosen pressure level stable.

nalso if using an exercise bike, having the saddle too low creates resistance that will that will stop you getting a good cardio workout.


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Your toning weights are an absolutely critical part of your programme. Toning is amazing for improving your metabolism, not to mention the extra inch lossit will give you.

1. if you are doing a gYM plan you will find the exercises in your personal exercise plan which is attached separately. if you are not familiar with an exercise, please consult the trainer at your gym. if your gym does not have a particular exercise machine, please ask the gym trainer for the closest match to the one listed in order to keep balance in the muscles worked.

2. Please pay critical attention to technique when doing your toning weights whether at the gym or at home.

3. The first few sessions when you start weights you may experience muscle soreness. This can be fairly immediate or sometimes delayed soreness up to 48 hours after. This will pass after a few days. a nice warm bath can help ease the aches. however any persistent pains after a few sessions should be explored properly.

4. Do the toning weights 2 days per week that are not consecutive.

5. The weight you choose at the gym or at home should allow you to complete the repetitions required for an exercise but at the same time result in a slight ‘burn’ or ‘ache’ for the last 5 repetitions. There is a little trial and error in getting this right. You will need different weights for different exercises.

6. always warm-up by doing 10 slow repetitions of the first 4 exercises with about 50% of the weight you would normally use. Then begin the programme proper.

7. Do the weights in ciRcUiT style – that is do the repetitions required of each exercise once and then go back around for the second circuit of repetitions.

8. The best speed at which to do the exercises is normally to say ‘1000, 2000’ during the lifting phase and ‘1000, 2000, 3000, 4000’ during the lowering phase. in other words nice and steady with the lowering phase always slower than the lifting phase.

9. Try not to rest more than 1 minute in between exercises or between circuits.

10. as you get fitter and more toned make sure to adjust your weight so that you can still complete the repetitions required for an exercise but that you still get a slight ‘burn’ or ‘ache’ for the last 4 repetitions. This is critical to keep changing your metabolism.

11. always cool down at the end of your session with some stretching for the major muscle groups – back, chest front thigh, back of thigh and calf muscles.

how to do Your Toning Weights successfully


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all the golden Rules for success

Below is a summary of all the golden rules you must follow to get amazing results. Use it as a checklist to measure how you are doing and to spot any weak areas that might need attention.

1. MONITOrING ShEET. Make sure to fill in your monitoring sheet every week without fail. This will be done with the help of a consultant if you have one.

2. EXErCISE PrESSUrE. Make sure you fully understand how to choose and operate the correct exercise pressure for your cardio (aerobic) work. Make sure you review it every 10 sessions.

3. MOTIvATION. Make sure to complete and implement at least 1 or 2 of our motivation strategies in this booklet on or before day 14 of your programme, no matter how motivated you think you are. The harder you find it to stay motivated the more use you should make of these tools. This is absolutely critical to your success.

4. fIrST 6 WEEKS. at all costs try not to miss any workout in the first 6 weeks of your programme. This is when you are getting huge changes to your system. however changes do not start to become permanent until the 6 week mark and missing even 1 session can really set you back. if you do miss a session make sure to pay it back later that week or as soon as possible.

5. WEIGhTS. You must make sure to start your toning weights no later than the 2nd. week of your programme. Weights are critical to changing your metabolism, not to mention the toning benefits. We only ask you to do weights twice per week and missing even one of these sessions is terribly destructive to your programme. Make sure you select a weight that allows you to complete the repetitions required for your toning exercises but that gives you a ‘burn’ or ache for the last 4 repetitions.

6. MEAl/SNACK SPACING. Try to time your eating for every 3 to 4 hours. This leads to the best weight loss and maximises your metabolism.

7. WEIGhING fOOD. You should weigh your portions until you have a good eye for portion size. Eating less than we want you to can be more destructive than eating more!

8. SUPPlEMENTS. Make sure you got the right supplements in the strengths we require. Make sure you are not duplicating any supplements. Make sure to start

your supplements at the very start of your programme and to take them consistently everyday. The supplements are a vital part of helping us to repair your system faster and making you feel well. Remember very often we are trying to undo years and years of damage in a small period of time. Many supplements do not store in your body and unless taken everyday, do not get a chance to work effectively.

9. fOOD PlAN lOG. it is very important that you fill in your food plan on a day to day basis, it helps to motivate you and to keep you focussed.

10. BE SPECIfIC. Make sure to do the exact type of cardiovascular and weight training exercises we require. Please do not substitute other activities for them that you think may do the job e.g. a round of golf or 3 hours of gardening or an aqua aerobics class does not replace a cardiovascular (aerobic) workout as the effect on your metabolism is entirely different! it is this lack of precision that results in most weight loss programmes not working.

11. OvEr-TrAINING. if you are already doing other types of exercise, you will need to be careful not to over-train. our food plans are designed to support a certain amount of physical activity but if you exceed this amount you will end up slowing down your metabolism by over-training. You will need to trim down other activities while on our plan and concentrate on our exercise. There is a tolerance for about 20% increase in the amount of activity we require you to do and using some common sense should help you to decide if you are within this range.

12. CrITICAl ChECK POINT 1. The first critical check point is 14 days into the plan. if you have been following these goLDEn RULEs you should be down 4 lbs (1.8kgs) or more by now. if not, please implement ‘slow Results strategies 1 on page 18.

13. CrITICAl ChECK POINT 2. The next critical point is 21 days into the plan. now you should be down 6 lbs (2.7kgs) or more. ‘if not, please implement ‘strategies 2’ on top of ‘strategies 1’ – see page 18.


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Motivation

1. Decide exactly what your goal is and describe it as accurately as possible e.g. instead of saying ‘i would like to lose weight’ you need to very specific and say ‘ i would like to be 10 stone, have a 28 inch waist and fit size 10 clothes. Be as specific as possible with your goal. Setting goals is a mandatory motivation skill.*****

2. set a deadline on the calendar for your goal and then set a target for the end of each month as you journey towards your goal. it is a journey – so expect highs and lows – nothing ever runs perfectly – you cannot quit at the first problem.

3. accept that you are FULLY responsible for your own weight and fitness. The bottom line is, you have the power to say ‘yes’ or ‘no’. Resolve now to stop blaming others and life’s events from getting where you want.

4. Write out a list of the things that normally stop you from achieving your goals and work out a solution before you begin your programme – this is a critical step to staying motivated!*****

5. Write out a list of 5 small lifestyle changes you will make to help you achieve your goal. over a 2 to 3 week period try to gradually implement all of the changes.

6. Write out 3 reasons why losing weight will be good for your life. is it holding back your social life? is it knocking your confidence? Do you feel unwell? Write down the 3 reasons and hang it where you can see it easily and refer to it in tough times.

7. There must be a song that gets you in the mood for exercise. if not find one. This is a brilliant method of motivating yourself. Record it a few times and leave copies in key places – kitchen, car, bedroom. Play it when you need to get in the mood for exercise.

8. spend €200 or more on a set of clothes that are 2 or 3 sizes too small. Might sound crazy but you are going to fit them soon remember. Take them out every week and see is the fit getting better.

9. Payback – if you have a bad day (and you sure will – i do too!) on your food plan or exercise. Don’t panic. Don’t quit. it is not an excuse to. Use a payback system. Either go extra good on your food plan to catch up or start to pay back the minutes of exercise you missed over a few sessions.

10. give yourself treats and rewards for achieving results. This is so important. Buy yourself something you really want when you get to a successful level. Repeat this monthly.

11. Chunk Sizing - The 15 minute rule. okay, you don’t feel like your 60 minute workout at all. so you make a deal with yourself. go to the gym or go for your walk and set a goal of just 15 minutes ( a chunk size!) agreeing that if you still feel the same after that you will go home. 9 times out of 10 you will stay and see the whole programme through. normally after the first 5 minutes you feel better and more positive.*****

12. view your programme in stages or steps or as a ladder. Every step you climb is better and better. if the going gets tough get your weight to a new level and cut back and just maintain it there awhile. That in itself is a major achievement. human nature means you will have good spells and bad spells. standing still for a while at the same level is not a bad thing – you are still on the journey to your destination. You will get there - hundreds and thousands have with my programmes.

13. Tell people who are important to you about your goals so that they have expectations about you. Feeling you can’t let them down will help you stay focused.

There are many ways to get and stay motivated. Different things work for different people. The main thing is that we expect to be motivated and yet do little or nothing to achieve that. Without motivation even the best plan will not happen. Motivation is a skill that you can learn!

You must fight every second for your motivation. it can disappear in a second. Refer back to this chart time and time again to check you are implementing some of these ideas. People who are motivated are not born with special genes, they just think differently to those who never stay with a programme. here are a few things you should implement to help stay with the programme.

it is very important that you do as many as the following tasks as possible. if you do not you will find that it is very difficult to stay motivated and you will find it hard to achieve your goals. in creating this list, i have researched for the best techniques used by motivators and successful people Worldwide! My personal favourites are marked with *****!


Page 14

If you work at these tasks above and review them weekly, you will be amazed at how motivated you get and stay. The most important thing is that you are not leaving your motivation to chance but are actively working on it. Not continuously working on your motivation is one of the biggest mistakes of all when it comes to weight loss.

This is another critical step to staying motivation and is not used enough. Being accountable to others really helps you stay focussed.

14. Make a super commitment to help you work towards your goal e.g. sign yourself up to walk or jog a 10k event in the near future and collect sponsorship for your favourite charity for it oR book and pay for a holiday or event that will demand that you are slimmer and fitter e.g. a skiing holiday, mountaineering . a goal like this will help you keep to your own goals.*****

15. Make use of a mantra to develop willpower when faced with making food decisions, exercise decisions or any decision about sticking with or giving up on your programme. a mantra is a short powerful emotive expression that can help you to get instant

motivation. My own favourite that i personally use is ‘victim or victorious’ another is ‘It’s make or break time’ and yet another ‘Its now or never’. so what is it for you? Will you be a victim of you weight and poor health for all your life or will you be victorious and get the job done finally?*****

16. nominate the exact days and the exact times you will exercise. stick to these as much as possible. Put them in your diary and make them as important as critical meetings.

17. Keeping a diary of your food and exercise is vital and helps you to stay focused.

18. Place motivational pictures and articles at home and at work to constantly remind you of your own goals.


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Don’t just try 1 or 2 of these things. The more you do the better! Do them all and you will be super motivated all the time. I would say you should do at least 10 from the above list. Below here, write out your checklist of the 10 tasks from the above list that you will implement.

My chosen motivational tasks to implement:

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.


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Body Type information - What Type of Body have i?

Body typing is based on the fact that we all inherit a particular body shape that is determined by the relative strength of the hormone producing glands in our bodies and the dominance of one gland. as well as your overall shape, this also affects where you store your body fat, the strength of your metabolism, your personality, health conditions you can develop and influences the type of foods you tend to eat. normally you tend to eat the foods that feed the dominant gland in order to keep it running at its high level.

This often results in over-stimulation of the gland and hormone level and an exaggeration of the body shape it causes. Eventually the gland can get burnt out, which can lead to other glands being stressed out and a vicious cycle of metabolism imbalances occurs. You cannot change your inherited body shape, but what is important is to try to avoid this over-stimulation, otherwise it will bring about a very un-desirable extreme in your body shape and very stubborn deposits of body fat in related areas.

Therefore system 10 first of all tells you what body type you are and secondly lists the foods you need to keep under control after you complete your plan. These foods will be automatically reduced in your plans. Please note that your body type may or may not result in your dominant gland being listed in your metabolism weak-spots. it depends on your overall body condition. if this gland is showing enough signs of wear and tear and distress because of its high work rate, it will be listed as needing attention. however your body type and dominant gland does not automatically mean this is a metabolism trouble spot. There are 4 different body types – All 4 apply to women and only the first 3 apply to men.

1. Adrenal type also know as ‘apple’ shape - so called because of the

dominance of the adrenal glands located at the kidneys. This results in a large proportion of your fat being located in the upper body – chest, stomach and back areas – giving you a top heavy appearance.

2. Thyroid type here the thyroid gland located in the neck is the dominant

gland. These people have normally very fast metabolisms and generally find it easy to keep the weight off. They tend to be tall, slim and have long arms and legs. Eventually when their thyroid becomes exhausted and begins to slow they accumulate a pouch of fat in the stomach area.

3. Pituitary type The pituitary gland located in the brain is the dominant

gland here. This gland is also called the master gland because it controls all others too. The resulting dominance of this gland is normally a small body frame and weight gain evenly all over the body.

4. Gonodal type (exclusive to women) also know as ‘pear’ shape – so called because of the

dominance of the ‘gonads’ or sex glands. Extra production of these hormones gives a woman weight on her hips, butt and thighs.

in summary then you are born with a particular body type which has a particular gland and hormone balance that determines your shape and areas of fat storage. however due to eating foods that stimulate this gland and hormone balance your particular shape and areas of fat storage can become exaggerated.

Using System 10

ONLY

TYPE A

TYPE B

TYPE C

BODY SHAPE TABLE FOR MEN

BODY SHAPE TABLE FOR WOMEN

ONLY

TYPE A

TYPE B

TYPE C

TYPE D

BODY SHAPE TABLE FOR WOMEN


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Metabolism areas for Repair

Depending on which of the metabolism areas of repair we have listed in your metabolism analysis letter, here is some more information on exactly how they influence your weight and what we are trying to achieve through the food plans, nutritional supplements and exercise programme we have selected for you.

Thyroid nutrition This refers to the performance of your thyroid gland located in your neck. it has a key role in the speed of your metabolism.

our goal is to strengthen it up nutritionally and make sure you are getting all the key nutrients to maximise its functioning and weight loss benefits.

Adrenal nutrition This refers to the glands located on top of your kidneys. These glands help you deal with all kinds of stress. They play a

significant role in how fat is stored in the stomach and upper body region. again our goal is to make sure you have the nutrition for them to function in a way that maximises your weight loss.

Digestive function This refers to the role that your digestive system plays in your ability to lose weight. Your digestive function has a key

influence on how much nutrition you actually get from your food and so in supplying some of the key fat burning nutrients. it also helps determine the toxic load carried in your body and the subsequent effect of this on the rest of your body. a proper functioning digestive system is one of the key factors to weight loss success.

Blood Sugar levels These play a huge role in successful weight loss. Fluctuating blood sugar levels have serious effects on the body, including

the creation of cravings and low energy periods and making it difficult for the body to burn fat consistently. stable blood sugar levels is one of the fundamental keys to weight loss and is the prime goal of any good weight loss system.

liver function This organ has a huge role in weight loss. it is the major detoxification organ

of the body and is involved in the production and storage of many essential fat burning nutrients. it also has a key role to play in hormone balance and the performance of other organs critical to a good metabolism. Without a liver in good working order, successful weight loss is difficult.

hormone balance This refers to the balance of the sex hormones. Men and women have

estrogen, progesterone and testosterone but obviously in different relative amounts. The right amount and balance of these hormones can make you a very efficient fat burning machine, while the incorrect amount and balance can lead to the easy storage of stubborn fat deposits. our goal is to make sure that you have the optimal amount and balance.

food sensitivities and allergies This refers to inflammation and damage from foods that do not agree with

your system. These foods cause fierce upset to many of the body systems involved in your ability to lose weight. our goal is to reduce your intake of these foods to allow for recovery and also to strengthen your system so that it can deal better with them in the future.


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As we have said, we are very serious about you getting results. Therefore, critical checkpoints for you on your programme occur at day 14 and day 21. Assuming you are following most or all of the GOLDEN rules above, you should be down at least 4 lbs (1.8kgs) on the scale by day 14.

if you are not down 4 lbs (1.8kgs) at that stage then please immediately implement the sTRaTEgiEs 1 listed below.

hopefully these strategies will get you back on track by day 21, at which stage you should now be down close to 6lbs (2.7kgs). if you are back on track you must still continue sTRaTEgiEs 1 for another 7 days before reverting back to your normal routine.

however if you do not make the 6 lbs (2.7kgs) by day 21, then you should implement the sTRaTEgiEs 2 on top of sTRaTEgiEs 1 and re-assess everything by day 28.

if you are back on track by day 28, you must still continue to do sTRaTEgiEs 1 & 2 for another 7 days before reverting to your normal routine.

if you are not down close to 8 lbs (3.6kgs) by day 28 and you do not know where you are going wrong, please talk to you consultant. if you do not have a consultant please email our head office for advice [email protected]. in this case, please make sure to have you weekly monitoring sheet ready to send to us.

if you weight goes off track again in the future you may need to return to this special strategy section again.

notes

n We rarely if ever cut down on food as this would be a quick fix and false weight loss solution.

n The worst mistakes you can make are under-eating and not doing toning workouts.

n Make sure to check all the basics first, especially: a) Exercise pressure and your pace per mile or km. b) Weighing of food portions c) getting the burn for the last 5 repetitions of each and every toning exercise

n Refer also to the other golden Rules and your weekly monitoring sheet. 99% of the time the problem lies with not doing the basics right.

strategies 11. Extend 2 of your current cardio (aerobic) workouts by 15 to 20 minutes each.

2. add a third toning session every week (keep toning sessions 48hrs apart!)

3. also add 1 extra circuit to each of your toning sessions.

strategies 21. add 1 extra cardio (workout) of 50 minutes weekly.

2. add a probiotic (friendly bacteria) supplement with around 6 billion bacteria per capsule to your plan if you are not already on one. Take 1 capsule morning and evening.

3. add a seafood kelp supplement daily if you are not already on one. Follow the instructions on the container.

4. Dramatically increase fibre intake by adding a large portion of pure beans, peas or lentils where appropriate for dinner and/or lunch.

Strategies if you Get Slow results


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Metabolism Maintenance checklist (This article is only relevant at the end of your course)

When you come to the end of your course it is important to continue some key habits in order to help maintain your new metabolism. It is far easier to maintain your metabolism than to get it in the first place. Don’t let all your hard work go to waste!

If you have more weight to lose or you still want to make further health improvements - it is very important that you continue on to another system 10 course within 10 days of finishing the last one. For your next course we review everything – score, food plans, exercise and supplements – it is this precision and only this precision that will ensure you continue to get results.

If you have lost all your weight or are happy with your health changes - we strongly recommend that you ‘top’ up your course with our 3 week regular plan within 7 days of finishing. This will consolidate all your results and push your metabolism to an even higher level to make sure you find it easy to keep your results.

Thereafter if possible top up every 6 months - for long term weight control or to maximise your health and protection against serious illness and disease we strongly recommend that you do a short 3 or 6 week top up course every 6 months. Your metabolism will be under constant attack from normal lifestyle and wear and tear and will gradually slow down unless you look after it.

Aside from ‘top’ ups, here are general guidelines to help maintain your new weight and health benefits:

Exercise

Cardio (aerobic) workideally do 3 x 50 minute sessions weekly but a minimum of 2 sessions will do.

Toning Weightsideally do 2 sessions weekly of the programme that came with your plan but an absolute minimum of 1 will do. You must keep revising your weight levels to keep your toning weights successful.

Exercise PressureThe critical key to successful cardio (aerobic) work after your programme is to continue to work at least at the exercise pressure you used during your programme and to gradually build this to a pressure of 8 (80%) if you are not already there. once at a pressure of 8 (80%) you must gradually increase the exercise to keep yourself at an 8 because your body will adapt. Likewise you must revise your weights level to keep your toning weights successful.

Food Work

Breakfast is a critical meal to start your metabolism -do not miss it!

avoid carbohydrate dominant meals/snacks -the best metabolism combination is to take both carbohydrate and proteins at all meals/snacks and do not forget to take some health essential fats every day.

continue to use the principle of eating small and often with not less than 3 hours and not more than 4 hours between meals/snacks.

Try wherever possible to eat organic foods and select wholegrain where appropriate.

supplements

Finish out any supplements you have been recommended.

We strongly recommend that you continue to take the essential fat supplement and the multi-minerals on an ongoing basis as these are notoriously hard to get from even highly balanced diets and play a massive role in your metabolism and general health.

Water Try to work hard at taking in a healthy amount of water daily. Water is the most important thing of all for your metabolism.

Weight checks Keep an eye on the scales and set yourself a 3 lb increase cut off point. if your weight creeps above this level you definitely should take some serious action.

And finally, if all comes to all and you do slip off the rails, remember System 10 is always there to help you. It doesn’t matter how bad you have gotten or how long you have left things go, just pick up the phone and you can be back on track within 24 hours! You are always welcome back!

Maintenance


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(This section is only relevant is you are on the System 10 Home Programme)

home Exercise Guide

EXErCISE 1

LYing DUMBBELL PREss on BEnch (or step): chest, shoulders and back of arms (triceps)

nLie flat on a bench (or step) holding 2 dumbbells and find your balance. Keep your stomach pulled in to avoid any arching in the lower back.

nKeep dumbbells nice and wide with wrists directly overhead elbows.

nnow press the dumbbells up in an arc-shaped movement until they meet together directly overhead your chest.

nslowly lower the dumbbells back with an arc-shaped movement to their starting position at chest level.

nBreathe out as your push up and breathe in as you lower dumbbells.


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EXErCISE 2

DUMBBELL sQUaT: front of thighs and butt muscles

nstand with feet shoulder width apart, toes turned out slightly and good upright posture. hold 2 dumbbells.

nslowly lower to the ground as if sitting on a low stool (your back will come slightly forward).

nKeep your head up as you do this. nstop when your upper thighs are parallel to the floor and pause. nPush back up to starting position. nBreathe in as you lower and out as you push back up. nBeginners can use their body weight instead of dumbbells if necessary. They can put

their hands on hips and complete exercise as usual.

Knees should not

extend out over feet too much.


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EXErCISE 3

BEnT-ovER singLE aRM RoW: back muscles and front of arms (biceps)

nKneel on a bench with one leg.

nhold a dumbbell in hand on the same side of the bench of your standing leg. Keep knee of this leg soft (bent slightly).

nKeep back almost parallel to floor and avoid any rounding of upper back and sagging in lower back.

nPull the dumbbell up to the side of your body keeping your arm close to your side.

Your elbow should rise up above your back while keeping your arm close to your side.

nPause for a second and slowly lower to the starting position.

nBreathe out as you pull up and in as you lower down.


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EXErCISE 4

aLTERnaTing FRonT LUngE:front of thighs and butt muscles

nstand with good posture with your feet 6 inches apart and holding 2 dumbbells.

nTake a big step forward with one leg.

nBend down until the knee of your back leg almost touches the ground.

nKeep your back upright and look straight ahead.

nPush back up off your front leg so that you return to a standing and feet together position.

nnow step forward with

opposite leg - keep alternating the leg you step forward with.

nBreathe in as you go down and out as you push back up.

nBeginners can use their body weight instead of dumbbells if necessary. They can put their hands on hips and complete exercise as usual.

Knee of your front leg should not go out over

the toes.

Knee of your front leg should not go out over

the toes.


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EXErCISE 5

sToMach cRUnchEs - on FLooR: front stomach muscles

Use an exercise mat if needed for comfort

nLie flat on floor make sure knees are bent and feet are flat on ground.

nhands by ears and not around your neck. Elbows are flat against the floor and your lower back is pressed against the floor

nBegin to curl forward raising your shoulders & chest. You should feel your stomach muscles working. Keep your head and neck neutral at all times. Don’t tuck in your chin.

ncurl up as far as you can (normally 25 to 30 degrees) moving your head, neck and shoulders as one unit with eyes looking at ceiling. Your Lower back should never break contact with the ground.

nhold the position at the top for a count of 3 seconds making sure you can feel your muscles working and return to start position.

nBreathe out as you curl up and in as you go back down.

nFor improvers and advanced clients use wrist weights as

shown to advance your plan.


Page 25

EXErCISE 6

aB BicYcLE: front and side of stomach


nLie flat on the ground with hands by your ears (elbows out wide) and upper thighs perpendicular to floor. Keep legs together.

ncurl up and across with your right elbow while at the same time pulling your left knee up and across so that they ideally meet with the elbow passing outside the left knee. stretch your right leg straight out at the same time.

n Lie back down briefly so that your shoulders touch the ground and this time curl the left elbow up and across and pull the right knee up and across so that they ideally meet with the elbow passing outside the right knee. at the same time stretch out your left leg

n continue to repeat this movement of opposite elbow and knee meeting while briefly touching your shoulders to the ground in between.

nMake sure to focus on keeping your lower back flat on the ground throughout the exercise.

nBreathe out as you come up and in as you come down.

nFor improvers and advanced clients use wrist and ankle weights as shown to advance your plan.


Page 26

EXErCISE 7

REvERsE cURL: lower stomach muscles


nLie flat on your back, hands down by side and upper thighs perpendicular to the floor. heels tucked into thighs.

nnow strongly but slowly pull your knees up towards your chest so that your backside lifts clear off the ground. You should feel your lower stomach muscles working.

nKeep your hands and head on the floor at all times.

nPause for a second in the up position and then slowly lower your legs back to the starting position. now repeat the movement

nBreathe out as you pull your knees towards your chest and in as you lower your legs to the starting position.

nFor improvers and advanced clients use ankle weights as shown to advance your plan.


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EXErCISE 8

LYing haMsTRing cURL: back of the thigh muscles

nPut on a pair of ankle weights

nLie flat on your front, hands under your chin and your legs extended.

nMake sure your lower legs and feet are held slightly off the floor (1- 2 inches) and you have your ankle weights on correctly.

ncurl your lower legs up as tight as you can towards your butt whilst keeping your upper thighs on the floor.

nPause for a second and then slowly lower your lower legs back down to your starting position. Make sure they remain slightly off the ground to maintain muscle tension.

Repeat the movement slowly.

nBreathe out as you curl your ankles towards your butt and breathe in as you lower them towards the ground.


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NOTES


Page 29

NOTES


Page 30

NOTES


Page 31

David McDonagh is a dietician, personal trainer, fitness lecturer and lives in ireland.

For more than 15 years David has researched and studied virtually every weight loss system available around the world. his greatest passion is in helping very overweight people.

The system 10 Weight Loss and health system was born out of a combination of David’s years of research, his years of management & consultancy in the fitness industry and his continuous work with overweight people. The system 10 programme produces outstanding results even for the most difficult of cases.

David’s system 10 Programme uses a unique combination of motivation, exercise technique, food balance and super-nutrition combined with the latest research and development plus pioneering developments of his own to produce outstanding results in weight loss and toning. his incredible enthusiasm for the business and a unique desire to be the best means no stone is left unturned to bring you the absolute best system.

David is regularly featured on the radio and in newspapers and is currently preparing a series of books and dvds for release.

his work and research earned him the award of national Entrepreneur of the Year 2002.

David McDonagh - creator of system 10


www.system10.eu

Documents

7/266€¦ · no Effective Weight Loss Pills, herbs or supplements it is probably worth reminding you that to-date there is no effective weight loss pill, potion, herb or supplement