SECRETS TO FAT LOSS 40 EFFECTIVE METHODS PRO ATHLETES

USE TO GET LEAN AND STAY LEAN#LSDMETHOD

LIFESTYLE DYNAMIX

BY DANIEL ALLEN

SECRETS TO FAT LOSS

DURING MY YEARS AS AN ATHLETE, PERSONALTRAINER AND COACH I'VE DEVELOPED THE

KNOWLEDGE, SKILLS AND EXPERIENCE TO LEARNAND UNDERSTAND WHAT IT TAKES TO DROP BODYFAT OFF FOR COMPETITIONS, CLIENT GOALS AND

CO-ATHLETES.

ITS HELPED ME ACCOMPLISH PERSONALACHIEVEMENTS SUCH AS PLACING FIRST FOR AFITNESS SHOW, PARTICIPATE IN CHARITY FUN

RAISING T-WALK SHOWS, ASSISTING A CO-COMPETITOR WIN THEIR DIVISION AND ALLOWEDME TO LIVE A HEALTHY LIFESTYLE THAT KEEPS ME

THRIVING AND KEEP EXCESS WEIGHT OFF.

THROUGH THESE 40 SECRETS YOU'LL LEARN THEMETHODS TO LOSING BODY FAT AND

MAINTAINING AN ATHLETIC PHYSIQUE.

FROM WHICH FOODS TO EAT, MEAL TIMINGS ANDHOW TO INTERMITTENT FAST TO ACCELERATE

YOUR WEIGHT LOSS GOALS.

HASHTAG #LSDMETHOD SO WE CANSEE YOUR TRANSFORMATION AND

SHARE YOUR SUCCESS STORIES.

I LOOK FORWARD TO SEEING YOURCHANGE, GROWTH AND LEAVING THE

EXCESS WEIGHT BEHIND.

ALL THE BEST ! YOU GOT THIS ! :)

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CLEAR YOUR KITCHEN, PANTRY AND ENTIRE HOUSE OFANY JUNK OR PROCESSED FOODS - OUT OF SIGHT, OUT OF

MIND

2. INCORPORATE HIGH INTENSITY INTERVAL TRAINING AKAHIIT INTO YOUR LIFESTYLE - THIS HELPS INCREASE YOURMETABOLISM AND CALORIE BURN FOR UP TO 24 HOURS

AFTER YOUR EXERCISE.

3. SUPER SETTING YOUR GYM EXERCISES WILL INCREASEINTENSITY AND KEEP YOUR HEART RATE ELEVATED FOR

INCREASED CALORIE BURN

4. END YOUR GYM WORKOUTS WITH A FINISHER - 5-10 MINSOF HIGH INTENSE EXERCISE LIKE BATTLE ROPES, SKIPPING,

ROWER, SPRINTS, KETTLEBELL SWINGS FOR INCREASED FATLOSS

5. HAVE APPLE CIDER VINEGAR WITH HIGH CARB MEALS -THIS WILL KEEP YOU FULLER FOR LONGER AND LOWER

YOUR INSULIN LEVELS

6. MINIMISE OR AVOID ALCHOL - THIS BEVERAGE IS NOT ONLYHIGH IN CALORIES AT 7 PER GRAM BUT ALSO INCREASES RISKOF DIABETES, LIVER AND HEART FAILURE AND DEPRESSION

DOWN THE LINE. CHOOSE VERY LOW CALORIE DRINKS IF YOUENJOY THE LIFESTYLE AND AVOID BINGE DRINKING WHERE

POSSIBLE.

1.

SECRETS TO FAT LOSS

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7. PREPARE YOUR FOOD IN ADVANCE - THIS WILL HELPYOU AVOID ANY UNNECESSARY TAKEAWAYS AND

SNACKS

8. EAT MORE DATES AS YOUR SWEETENER . THISNATURAL ALTERNATIVE IS ABSORBED SLOWLY AND IS A

GREAT AID FOR CONSTIPATION. IT'S PACKED WITHANTIOXIDANTS AND IS ALSO A GREAT BRAIN BOOSTER.

9. TRAIN WITH A PARTNER, FRIEND OR COACH - THIS

WILL HELP KEEP YOU MOTIVATED ON YOUR GOALS ANDPUSH YOU TO THE BEST OF YOUR ABILITIES

10. KEEP YOUR CARBS MODERATE TO HIGH AND AVOID

CUTTING THEM - YOU MAY LOSE WEIGHT ON A LOWCARB DIET THE FIRST FEW WEEKS HOWEVER, BEING IN AVERY CALORIE DEFICIT (DUE TO LACK OF CARBS) IN THE

LONG TERM CAN SLOW THE METABOLISM DOWN

11. DO AT LEAST ONE FULLBODY RESISTANCE WORKOUT PER WEEK - FULL BODYWORKOUTS INCREASE YOUR METABOLISM MORE PER

WORKOUT

12. DRINK GREEN TEA DAILY - THANKS TO THEFLAVONOID CATECHIN IT HELPS OXIDATE FAT AND

THANKS TO CAFFEINE IT WILL BOOST YOUR METABOLISM

13. CONSUME FOODS HIGH IN VITAMIN C - THIS WILLHELP OXIDATE FATS MORE UP TO 30% DURING EXERCISE.

EAT MORE BROCCOLI, BRUSSEL SPROUTS ANDCAULIFLOWERS.

14. COMMIT TO SLEEP - DEFICIENT SLEEP WILLCAUSE YOUR INSULIN SENSITIVITY TO DECREASE

WHICH MEANS IT WILL BE LESS EFFECTIVE OFSHUTTLING GLUCOSE (ENERGY FROM CARBS AND

OTHER IMPORTANT NUTRIENTS) FROM YOURBLOOD INTO YOUR CELLS

15. INCREASE YOUR PROTEIN INTAKE 10-20% -

PROTEINS HAVE A THERMOGENIC EFFECT FOREVERY 100 CALORIES YOU EAT, YOU BURN 20-30%OF THOSE CALORIES BY SIMPLY BREAKING DOWNTHE FOOD. HAVE AT LEAST 1-1.5G OF PROTEIN PER

POUND OF BODY WEIGHT

16. PRACTICE YOGA ONCE A WEEK OR STRETCHEVERYDAY AND AFTER EVERY WORKOUT - THIS

WILL HELP YOU GET IN TOUCH WITH YOUR BODYAND LENGTHEN MUSCLES THUS INCREASING

YOUR RESTING METABOLIC RATE

17. DRINK ONE GLASS OF WATER BEFORE YOURMEAL - THIS CAN HELP BOOST YOUR METABOLISM.

ADD A SLICE OF LEMON AND THIS WILL HELPSUPPRESS FOOD CRAVINGS. PLUS IT'S A GREAT

ADDITION OF VITAMIN C

18. EAT BANANAS - GREAT FOR BEFORE AND AFTEREXERCISE, THEY KEEP BLOOD SUGAR LEVELS

DOWN AND MINIMISE YOUR MUSCLE CRAMPS

SECRETS TO FAT LOSS

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19. STICK TO SINGLE INGREDIENT WHOLE FOODS -THIS WILL HELP YOU CUT OUT ALL PROCESSED

AND UNHEALTHY FOODS

20. DRINK MORE WATER - THIS WILL KEEP YOUFULLER, INCREASE YOUR METBOLISM AND EAT

LESS

21. CONSUME CREATINE - THIS WILL ASSIST INBUILDING MUSCLE WHICH WILL HELP INCREASE

YOUR RESTING METABOLIC RATE

22. EAT MORE VEGETABLES - PACKED WITH LOTSOF NUTRITION AND BEING SO DENSE, THIS WILL

HELP KEEP YOU FULLER FOR LONGER WITHLOWER CALORIES

23. HAVE MORE FIBER - CONSUME AT LEAST 35-30OF FIBER PER DAY TO HELP FIGHT OFF HUNGER

PANGS. IT ABSORBS MORE WATER AND TAKES UPMORE SPACE IN YOUR STOMACH

24. EAT STRAWBERRIES - THEY SUPPRESS SUGAR

CRAVINGS

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25. CONSUME MORE HEALTHY FATS SUCH AS HEMPSEEDS, GROUND FLAX SEEDS, CHIA

SEEDS, AVOCADO AND OMEGA 3 - THEY TAKE LONGERTO DIGEST AND HELP KEEP YOUR BLOOD SUGAR

LEVELS UNDER CONTROL SO YOU ARE MORESATISFIED AND REDUCE CRAVINGS

26. ENJOY YOUR "CHEAT" MEALS - HAVE YOUR "CHEAT"

OR "REWARD" MEAL ONCE A WEEK AND AVOIDOVERINDULGING BY MINIMISING YOUR PORTION AND

AVOIDING FOOD ADDITIVES, PRESERVATIVES, MSG,BPA AND HIGH SODIUM WHERE POSSIBLE - THESECAUSE A RISK IN HEALTH PROBLEMS. GO ORGANIC

WHOLE FOODS WHERE POSSIBLE AND MINIMISE YOURPROCESSED FOODS CONSUMPTION. TREAT YOURSELF

DON'T RESTRICT YOURSELF. EAT TO LIVE.

27. SNACK ON ALMONDS - BECAUSE OF THE WAY THEYSTORE LIPID GRANULES THEY AREN'T READILYABSORBED INTO THE BODY AS FAST AND PASS

THROUGH THE DIGESTIVE SYSTEM EASILY.

28. FOLLOW YOUR MEALS WITH MINT -HAVING SUGAR FREE MINT GUM CAN

SUPPRESS YOUR APPETITES FOR SECONDSOR DESSERT

29. EAT BLUEBERRIES - THEY ARE PACKED

WITH MORE FIBER, VITAMINS ANDMINERALS PER OUNCE SERVING THAN ANY

OTHER FRUIT

30. REDUCE STARCHY CARBS - ANY EXCESSOF CARBS FOR ENERGY WILL CAUSE IT TO

STORE AS FATS. FOCUS ON GETTING AVARIETY OF WHOLE PLANT FOODS.

31. EAT BLACK BEANS - THEY CONTAIN

HIGH AMOUNTS OF PHENOLICCOMPOUNDS WHICH INTERFERE WTIH

GLUCOSE ABSORPTION

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SECRETS TO FAT LOSS

32. EMBRACE CARBS SUCH AS BROWN RICE,QUINAO, ROLLED OATS, WHOLE WEAT PASTA ANDBARLEY. BROWN RICE CONTAIN MORE FIBRE ANDVITAMIN BS THAN WHITE RICE. QUINOA CONTAINSALL 8 ESSENTIAL AMINO ACIDS AND HAS 2X MOREPROTEIN THAN WHITE RICE. ROLLED OATS DIGEST

SLOWLY AND ARE PACKED WITH FIBRE ANDSTABILISE YOUR BLOOD SUGAR LEVELS. WHOLE

WEAT PASTA CONTAINS 3 PARTS OF THE GRAIN ANDARE LOWER IN CALORIES THAN REFINED PASTA.

BARLEY SUPPRESSES APPETITE AND ACTS ASBULKING AGENT WHICH HELPS PUSH WASTE

THROUGH DIGESTIVE TRACT.

33. EAT A NUTRITIONAL BREAKFAST - CONSUME ATLEAST 30-40G OF PROTEIN, COMPLEX CARBS LIKEOATS AND A PIECE OF FRUIT TO START YOUR DAY

RIGHT.

34. AVOID HIGH SATURATED FOODS LIKE ANIMALAND DAIRY PRODUCTS. THESE MAY CAUSE

HIGH CHOLESTEROL MAKING NUTRIENTS DIFFICULTTO PASS THROUGH YOUR VEINS AND INCREASE

YOUR CHANCES OF DIABETES AND HEART FAILURE.

35. DRINK BLACK COFFEE BEFORE TRAINING - THECAFFEINE RELY OF FATS FOR FUEL DURING YOURWORKOUT. HOWEVER, IF YOU CONSUME A HIGH

CARB MEAL WITH IT, IT IS LESSENED. AIM FOR HIGHPROTEIN AND HEALTHY FATS WITH YOUR BLACK

COFFEE. AVOID CAFFEINE BEFORE 12PM FORBETTER NIGHTS REST.

36. MANAGE YOUR STRESS - EXCESSIVECORTISOL WILL CAUSE CATABOLISM (ENERGYEXPENDITURE FROM MUSCLES) AND REDUCE

YOUR OVERALL MUSCLE MASS THUS CREATINGA LOWER RESTING METABOLIC RATE.

MEDITATE, EXERCISE, LISTEN TO MUSIC YOUENJOY, HUG A FRIEND OR AN ANIMAL AND EAT

WHOLE FOODS YOU LOVE. THESE WILLRESTORE CHEMICAL BALANCE IN YOUR BRAIN

WITH ENDORPHINS CREATING A HAPPIERVERSION OF YOU.

37. STAY IN A CALORIE DEFICIT (ENERGY

EXPENDITURE IS GREATER THAN ENERGYINPUT) - USE APPS LIKE MY FITNESS PAL ORCRONOMETER AND MONITOR YOUR FOODINTAKE FOR A WEEK TO HELP YOU STAY ON

TRACK OF YOUR ENERGY CONSUMPTION ANDENSURE YOU ARE NOT OVEREATING.

38. LIVE AN ACTIVE LIFESTYLE - COMBINE RESISTANCETRAINING, HIIT TRAINING AND AEROBIC EXERCISE TOIMPROVE YOUR OVERALL FITNESS, INCREASE YOUR

METABOLISM AND BE IN A CALORIC DEFICIT.

39. TRUST AND ENJOY THE PROCESS AND STAYCONSISTENT. WE ALL HAVE "BAD DAYS" AND "BADMOMENTS". REALISE THEY ARE ONLY MINOR SET

BACKS. THE BEST WAY TO MOVE FORWARD IS TO LETGO OF WHAT HOLDS YOU BACK. BE SURE TO EXERCISE

WHAT YOU LOVE DOING TOO.

40. PRACTICE INTERMITTENT FASTING - METHOD 1:CHOOSE AN 8, 6, 4 OR 2 HOUR WINDOW OF EATING

ACCORDINGLY TO YOUR LIFESTYLE EACH DAY. FOR EG12PM-8PM, 12PM-6PM, 2PM -6PM AND 6PM-

8PM. METHOD 2: FAST FOR 20-24 HOURS ONCE AWEEK ONLY IF YOU FEEL YOU ARE READY TO GO LONG

A DAY WITHOUT FOOD. IF YOU ARE PECKISH DRINKCOLD PRESSED JUICES OR SNACK ON SOME WHOLE

FRUITS OR SEEDS THROUGHOUT THE DAY. METHOD 3:FAST TWO CONSECUTIVE DAYS ON 500-600 CALORIESAND ON OTHER DAYS MATCH YOUR CALORIC INTAKEWITH YOUR ENERGY EXPENDITURE WHICH YOU WILL

GRADUALLY ENTER A CALORIC DEFICIT OVER TIME.AVOID INTENSE EXERCISE ON FAST METHODS 3 LOW

CALORIE DAYS IN CASE OF RISK OF FATIGUE ANDOVER EXHAUSTION. FASTING ALSO REDUCES LEVELS

OF INSULIN MAKING IT EASIER TO USE STORED FAT ASENERGY. IT ALSO HELPS LOWER BLOOD SUGAR

LEVELS, BLOOD PRESSURE AND INFLAMMATION.FASTING CAN BE HEALING AS YOU GO THROUGH APROCESS CALLED AUTOPHAGY WHICH MEANS THE

BODY DIGESTS OR RECYCLES OLD OR DAMAGEDCELLS.

ULTIMATELY WE WANT TO BE IN A CALORIE DEFICIT,LIVE AN ACTIVE LIFESTYLE AND EAT LOTS OF WHOLE

FOODS TO HELP US REDUCE THE EXCESS FAT ANDKEEP IT OFF FOREVER. TO DO SO WE HAVE TO MAKESMALL CHANGES AND SACRIFICES IN OUR LIVES TO

CREATE A MORE SUSTAINABLE LIFESTYLE THAT WILLMAKE US HAPPIER AND HEALTHIER.

AS HIPPOCRATES ONCE SAID "LET FOOD BE THY

MEDICINE AND MEDICINE BE THY FOOD" AND THEGREAT ARISTOTLE WISELY SAID "WE ARE WHAT WE

REPEATEDLY DO, THEREFORE EXCELLENCE, IS NOT ANACT, BUT A HABIT". TO FINISH THIS I LEAVE YOU WITH A

QUOTE BY NAPOLEON HILL "SET YOUR MIND ON ADEFINITE GOAL AND OBSERVE HOW QUICKLY THE

WORLD STANDS ASIDE TO LET YOU PASS".

PEACE AND LOVE YOURSELF - DANIEL ALLEN

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