The 6 Natural Habits for Effective Weight Loss

© www.russnagamori.com/secret

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The 6 Natural Habits for

Effective Weight loss

By Russ Nagamori

YOU CANNOT RE-SELL/DISTRIBUTE/MODIFY/XEROX/ OR DUPLICATE

THIS E-BOOK/FILE IN ANY WAY WITH OUT THE PERMISSION OF THE

AUTHOR.

IMPORTANT: Consult with your family doctor

before attempting any exercise or changing your

diet. From here on YOU ARE FULLY RESPONSIBLE

FOR YOUR OVERALL HEALTH. This book is meant to

be used as a guide and any results experienced or

not experienced may be different for each

individual depending on (but not limited to) their;

age, gender, weight, height, environment, mental

and physical background, heredity, etc.


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Table of Contents

A Word From The Author……………………………….

p.3

Chapter 1 – The Right Mental Attitude………………….

p.18

Chapter 2 – The Habit of Healthy Eating……………….

p.35

Chapter 3 – The Habit of Daily Exercise………………..

p.54

Chapter 4 – The Remaining Three………………………

p.65

Chapter 5 – A Quick Review……………………………..

p.72

Chapter 6 – Shred Fat or Build Muscle………………....

p.76

To Your Success…………………………………………. p.86


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A Word From The Author

The knowledge in this book was made to be short, sweet and

somewhat blunt. This is for the reason, mindless of all the

information available on health and fitness, that we learn more

from doing as opposed to reading.

Many people in the health in fitness industry are coming up

with thousands of different ways to change diets and exercise and

there are just too many to choose from. Still the questions remain:

Which program works and which one doesn’t?

I can tell you right now that the fundamentals of the human

body have not changed in the past one hundred years, if not

5000(or more) years, and that there is no need for new and more

complex exercises. And the only reason why we need to keep up to

date with dieting information is because of Man trying to play God

and messing around with genetics and poison. The way of the old

fitness and body building, and health are still valid today as they

were centuries ago.

This book will be kept simple for your benefit. You will

uncover a few basics to the human body – enough to get from

where you are now to where you want to go. This guide’s main

purpose is to help you create a health consciousness and lose

weight.

The principals described throughout this book will always

remain the same. The different “use” of these principals will be the

only thing that changes depending on what kind of body you want.

Let me tell you a bit about my background in health. As of

writing this book, I’m about 5’5” (short, I know) and my normal

weight ranges are kept between 129 lbs. and 132 lbs. It’s been

more than a decade that I have practised good health. I’m on and

off with weight lifting and strength training. Sometimes I only do

minimum exercising. Is it because I’m lazy? No, it is for the fact

that I am healthy and comfortable with my body. Is keeping

healthy and fit a choice? Of course it is. When I travel, I want to

enjoy eating the foods I want to eat and focus on the enjoyment on

the travel itself. I think it is absolutely nonsense to count calories

when traveling. There is just no need for it.

My grandfather had both strength and muscle and was very

knowledgeable about the subject. He taught me a good amount


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about overall health and how to build strength and muscle. He was

the first one to show me strengthening and muscle building

exercises. These exercises did not include dumbbells or any other

kind of equipment. In fact, he never had his own dumbbells or

went to a gym. He did it naturally. In the time my grandfather was

alive, there were two things that he said that have always stuck

with me; “it’s always mind over matter” and “you can do

whatever you put your mind to.”

In the days of being an infant and child, I had asthma. Both

parents were heavy smokers and I can only imagine that is why I

was born with it. Asthma chained me down and kept me inactive

and not to mention sick all of the time. Even a short spurt in

running or jogging my lungs felt like they would collapse. Use of

an asthma inhaler (puffer) was necessary. Even the smallest

amount of physical activity would mean having a hard time.

For years even the smallest amount of physical activity

hurt, literally. Opportunities such as joining school sports or any

other physical activity was not in my book – even if I wished them

to be. And then one day it would all change.

On this one day in my early teen years, I made the decision

that, no matter what, I would become fully active. My decision was

based on the fact that I was becoming chubby. I didn’t want to be

chubby and overweight. This decision ultimately changed my

overall health – after I acted on the decision.

The idea was to lose weight and it came with a desire to

take any action what so ever on every opportunity, even small, to

get into shape mindless of my health issue.

I started getting involved with school sports. Started going

out with friends to play soccer and football in the summer and

hockey in the winter – just for fun (was never great at it). I also

started to change my eating habits in the best way I could. Within

about a year of the effort I had put in, I received word from the

doctor that my asthma had disappeared and I felt much better than

before – physically and mentally.

The bottom line is that I pushed to be more active and was

more conscious about what I was eating and the way I ate. The end

result was a lean body and being able to maintain my weight. After

that success I could accept all foods that came my way, and not

gain weight.


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That was a good number of years ago and I continue the

same way to eat what I want, when I want, and keep active. I

would like to mention that it is proven that more males than

females who have asthma in their childhood are more likely to

grow out of it. So maybe it was just a coincidence that I lost the

asthma… after getting physically active. However, this also means

that if you don’t have asthma or any other health problem – you

are one step ahead of many other people who want to get healthy.

The little things I did and continue to do will work for you

as well. Every human on this planet consists of only two things; a

mind of their own in which they can choose their own thoughts and

a physical body that must behave and shape itself according to

what you command it to do. Anything is possible for you and you

can do whatever you put your mind to. It’s just that simple.

Disclaimer

If you are currently on any prescribed medication, have any

health issues or in need of any special medical (mental and/or

physical) assistance, please seek the necessary professional

and/or medical help that you need. Also you should consult with

your physician or family doctor before making any changes in

your diet, medication or exercise routines. The results from this

book may vary depending on age, sex, and other conditions that

may be involved.

The purpose of the above paragraph is that a lot of people

don’t take responsibility for their own health and enjoy blaming

other people and circumstances for their own misfortunes. With

that said, this is the best time to crush one of the biggest myths out

there as to why so many people are unhealthy and overweight.

The fat gene – do you have it?

Chances are you probably do not have it. But if so, how do

you know? One of the most used excuses for being overweight or

obese is saying that genetics prevents weight loss. Not true.

Genetics definitely plays a role in physical heredity but not when it

comes to being fat and unhealthy. What genes may control is how

your body processes different foods, or in other words; how it

processes the energy and nutrients from the foods. For example,


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one person may be able to eat a loaf of bread and not gain a pound

while another person may eat the same loaf of bread and gain

weight fast.

Another example is: Someone may experience rapid weight

gain from eating pork while another may gain some weight but at a

slower pace. It still doesn’t mean genetics are what makes a person

overweight. It just means that the person has to be more conscious

about what food they eat, how much they eat, and the reactions that

different food has on their body. The previous sentence is simple

yet so profound.

It is estimated that 1 in 100 overweight people (not the

whole world population) may experience a mutated gene (I can’t

recall an exact reference but it was a doctor who mentioned the

estimation on a BBC Documentary). A flaw, if you may, in the

genes they were born with. Just like a child born with a mental or

physical handicap. It just doesn’t happen to the majority of people.

Or in other words, it’s generally a rare case.

A difference in genetics could also result in one person

being able to bulk up on muscle (through proper dieting and

exercise) faster than another person that has the same diet and

exercise routine but builds muscle slowly. That difference is not an

excuse for the person who wants to build more muscle and finds it

a bit difficult. It just means that they will have to give more it

effort than the person with the supposed “good gene”.

To go on further, why is it just now, in this time, that fat has

become a problem? The answer: Technology. You probably drive

a car or take some other way of transportation to work. You also

probably have at least one television in your house or apartment.

You have also most likely been through a drive through at a fast

food restaurant at some point in your life. This is much different

than the time when much more physical labor was needed to eat

and go to work. As humans we had to work for everything in the

past. We needed to hunt, harvest, and build our own houses.

Everything required physical labor. Today we have electronics and

other technology to do pretty much everything for us. Is that really

genetic?

And for a gene to change it takes years, and happens

gradually over time – time being generations. I’ve heard many

times the phrase, “my parents were fat because of genetics so I will

be fat for the rest of my life, too.” I think we would have to look at


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the habits of families like those. Just as genes are passed down in a

family – so are habits.

If an overweight couple have bad eating habits and don’t

care to exercise, what do you think will happen when they decide

to have kids? Kids learn from observing and not from what they

are told to do. The “do as I say and not as I do” is absolute

nonsense. So with this same couple, I can guarantee that the kids

will follow in their parent’s footsteps. The kids will be observing

their parents habits and doing the exact same thing. Monkeys see

and monkeys do. And then, without surprise, the kids become fat.

It’s no different than smoking. If both parents smoke, the children

will probably end up smokers as well. Is that genetics at work?

Nope. It’s habit at work.

Don’t think that just because you are born a certain way

that you are not capable of getting the health you want. We are not

born knowing how to interact with people. We are not born with

the knowledge of finance. We will never be born with a career on

our plate. Those skills are all learned and applied and made into

fixed habits – habits that can be changed. Our environment

including where we grow up and the people that surround us is

where we initially receive information and begin to develop our

habits.

So before anyone comes up with the, “it’s in the genes”,

they should go find out if what they think is actually true or just an

excuse.

Also, when choosing a doctor or any other medical

professional, make sure they are physically fit and healthy. A fat

doctor does not have the right to tell someone how they can be

healthy. An unhealthy dietitian being overweight, unhealthy or

both, has no right to tell you how to eat, either. That’s like going to

a smoker and asking them how to quit smoking – it’s insane.

As you continue to read this book, there will be reference to

research and study and specific references like the Mayo Clinic

and Government statistics. Even though someone in authority says

that something may be good or bad, do your own research and find

out the facts for yourself. At the end of the book, I will give the

sources I trust when it comes to gathering information about health

and fitness.

The principals


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Write now as I’m typing this, the number one country for

North America and across the globe with overweight people is the

United States of America. Mexico as number two and Canada at

number 6, according to the Huffington Post. India, the United

Kingdom and Australia are not too far behind. Being overweight

and obese is not found in just a few select countries but globally.

The Huffington Post estimates that 500 million, or one of

every ten people, across the globe is overweight or obese. More

than 60% of U.S. citizens are said to be overweight with more than

35% being adults. According to CDC (Centers for Disease Control

and Prevention), weight gain is shown more in people aged 60 and

above compared to people aged 18 and under. I believe from

observation, which during retirement, less physical activity is

present. If a person eats well but neglects proper exercise then they

are bound to gain weight. That’s a fact.

Mexico counted for over 24% of the population was

overweight with more overweight males then females. Statistics

Canada (website) shows that Canada’s population is over 19%

overweight with more males than females and that over 31 % of

kids aged five to eleven are overweight. So what does this mean?

This means that being overweight has become an epidemic.

It’s most definitely a problem caused by humans themselves and at

the same time it can also be cured by humans. The solution is not

surgery, fat loss pills or any other form of over the counter

medication. Obesity and being overweight is not a disease – it’s a

symptom. Treat the cause and the symptoms vanish.

The principles that I will provide you with here revolve

around four main elements; thinking, deciding, acting and

repeating. Your thoughts followed by your actions will create

your results. With that said - your weight is your result and the

maintenance of your physical body is your responsibility.

There are six principals altogether. Let’s call them the “The

Big 6.” The Big 6 are the principals that must all be used and can

be used in different ways. In this case we will use them for fat loss

but they can also be used for fitness and building muscle. The Big

6 are as follows:

1. The Right Mental Attitude

2. The Habit of Healthy Eating

3. The Habit of Daily Exercise


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4. The Habit of Sleep and Relaxation

5. The Habit of Elimination

6. The habit of Keeping Clean

There is one common denominator between all men and

women who have perfect health; they are healthy, strong and have

good looking bodies. From the obese man who lost weight and

now maintains his new health to the body builder who has sculpted

his or her body to a specific physique. There is just one thing they

all have in common – can you guess what it is? It’s habit. They

have all developed certain habits.

When I was a child my grandfather told me about habits.

He said that whatever you choose to do and do it over and over

again, eventually it becomes habit. He also said that it doesn’t

matter if the habit is good or bad and that the habit will form

mindless.

In order to get healthy, you have to change your current

habits to change your results. A habit is formed first as a thought.

The thought is then subject to be acted upon through making a

decision to do so. This is your choice. After thinking and acting in

a certain way and repeating that process, you eventually form a

habit. Different habits bring different results.

Imagine someone who is overweight and unhealthy who

desires to have a body of toned muscle. Instead of watching

television for two or three hours a day, they can change that habit

into one where they lift weights and jog for two to three hours a

day. They could also change another habit by eating healthier food

with more muscle building protein instead of potato chips and pop

all the time.

It’s a change of habits! That’s all there is to it! It’s simple.

The one who has a fit body has different habits than those with an

overweight body. In changing old habits you must think in a

different way and act in a different way. Building muscle and

weight loss require different use of the same habits. In order to

control what habits you develop you must control your own way of

thinking.

This Can Work For You

It’s up for you to decide if you will make it work or not.

That is a decision that only you are responsible for. Right now


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make a decision that from here on, for the rest of your life, that you

will be fully responsible for your mental and physical health.

Decide that you will do what it takes to become healthy and to

have the body of your choice.

Before this book can really help you there are pre

requisites. You must have a definite aim as to what you want your

out come to be. A definite aim is the same as goal or intention. The

fact is that if you don’t have a goal in mind, you will never know

when you’ve arrived. (In a later chapter we will help you decide

what goal suits you best.) Next you must have a desire, that little

flame inside that will motivate and help drive you until you have

accomplished your goal. Proper action must be taken and met with

persistence.

The Bio-Machine

The human body works in a more complex way than that of

any super computer. Human research and acquired knowledge

provided by science has revealed the basics to what the human

body is and how it works. If we know what the body is and how

the body works and what elements that are needed for it to operate

at a healthy state, we can fix any problems when they arise and

prevent problems from happening.

The human body is actually similar to a vehicle. The motor

of a car, truck or airplane needs 3 key elements in order for it to

run. Those key elements are air, fuel and spark (electric current).

The proper balance of these three key elements is essential to make

a motor run and continue to run efficiently. If one of those

elements is taken away, the motor will not start, or die if one is

taken away while running. If you force more air or fuel through the

motor, it will have issues one of which would be bad fuel economy

or even a flooded motor (the vehicle will not run if flooded). If the

spark plugs (spark) are corroded (or dirty) then issues would also

arise and take away from the overall performance of the motor. It

may even fail to start. For those not familiar with vehicles, the

motor of a vehicle works exactly the same way as if you were to

start a camp fire. The human body is somewhat similar.

The body needs a proper balance of air, food and water,

along with exercise. Take any one of those away and the body will

start to break down and eventually die. Take away air and the


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human body won’t last a few minutes. Take away food and water

and the body will start to transform all fat and muscle into energy

for the body to survive leaving the person very ill. Starving the

body of water and food means that the body will eat itself so that it

can survive. There is only so long that the human body can neglect

food and water before it dies. Taking away exercise will also lead

to death but ill health will approach the body beforehand.

Imagine someone just sitting on the couch that does

nothing but breath air, eat food, drink water but never gets up. It’s

absolutely certain that person will develop both physical and

mental health problems and eventually pass away from a heart

attack, stroke or some other fatal consequence.

Now here is the interesting part. A lot of exercise with only

a very small intake of food and water will cause fatigue but burn

the fat. Eventually after the fat is burned, the body will start

breaking down muscle tissue in order to supply the body with

energy – to survive. At this point the body will be in starvation

mode. Even too much pressure of oxygen (air) into the lungs can

cause oxygen toxicity and can have a bad effect on the brain. (We

can handle different levels of amount of oxygen to a certain extent

but it’s the pressure that must be balanced and not forced. An

example would be a recreational diver.) Take away half the oxygen

that you normally take in while moderately exercising and the

performance will start to drop because the body is not getting

enough oxygen that is required. This will leave a person literally

breathless and unable to continue the exercising. And finally, eat

too much of any food with little or even moderate exercise and the

body will store it in the fat cells. This includes fruits and

vegetables and any other healthy food and not just the junk food.

By continuing to breathe in fresh air, eating the right

amount of healthy food, drinking water and working in a balanced

exercise routine you will get your body into the perfect weight and

design you want it to be and maintain it through strengthening the

new healthier habits you create.

Simple Anatomy

Don’t worry! This is not one of those boring high school

biology class lectures! I will explain a bit about the body in the

simplest way so that you can easily understand it.


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All physical parts to the human body are made of billions

and trillions of cells. These cells include; bones, muscle tissue, fat

cells, skin and the nervous system (spine, brain and nerves),

respiratory system (lungs and mouth), digestive system (stomach

and intestines), the circulatory system (heart, veins and blood) and

reproductive system.

Each different kind of cell has a different job. The bones

give structure to the body that enables us to stand on two feet. You

also have the joints and tendons for mobility. The skin, muscle, fat

and nervous system are wrapped around the bones. There are

nerves all over our body with the main station being the brain and

the bulk of nerves rapped around the spine. The nerves give

feedback to the brain and allow the brain and mind to take control

of the body. (Mind and brain are different. Mind is activity and the

brain is a physical part of our body. Think of the brain as the

physical control station and translator that sends and receives

messages through the entire body.)

Muscles are a source of physical strength and energy. If

you had only bones and nerves you could not do anything. You

couldn’t walk or even move a finger! The muscles in your arm and

hand allow you to pick up a cup of coffee or lift weight. The more

the muscle is built and strengthened, the more that you are able to

lift with that same muscle. A bigger muscle will also store more

energy.

Fat cells are stored energy. The body will turn to these

reserves in times when the body is still operating but there is no

energy entering the body.

The respiratory system helps take in and distribute oxygen

throughout the body. The digestive systems helps break down any

food or drink we consume and extracts the nutrients while doing its

best to flush out what we don’t need (the waste). The circulatory

system passes blood cells, nutrients, oxygen, hormones, etc. to and

from cells to control body temperature, fight disease, stabilize PH,

etc. Think of this system as a bunch of passages (blood veins) that

cells (blood and other) travel throughout the body and deliver the

goods and services that your body needs, where it needs them, to

maintain good physical health.

Obviously to understand the whole of what Man currently

knows about the human body would take more than a dozen text


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books and videos. It was an attempt to just break it down as simple

as possible to give you a basic idea of the human body as it is.

This symphony of energy we call the body is controlled

mainly unconsciously but can also be controlled to behave in a

certain way by our Will. All these systems that were beautifully

designed are built to function automatically. However, YOU are

the one choosing what food you eat, what you drink and what

activities you do. You are in control.

Two Different Worlds

Muscle is different than fat and both will increase or

decrease by different means. Muscle needs full contractions with

heavy weight to get stronger and bigger. Muscles also need a mix

of sufficient protein, nutrients and rest in order to grow.

Think of a black smith who manually forged swords or

other weapons in the mid-evil times. As he hammered away at

steel and iron with a 3 pound steel hammer for hours, his muscle

would receive feedback. If the muscles in his arm could talk, they

would say something like this: “whoa! I need to grow bigger and

stronger so that I can handle the weight of the hammer and

hammer longer without getting tired!” So what happens? After the

muscles are worked, the muscle tissues develop microscopic tares

in the tissues of the muscle. The protein is attracted to the tares and

fuses itself within the muscle tares.

Viola! After rest and a period of time, those muscles in the

blacksmith’s arm start to grow bit by bit. Eventually they grow big

but will only grow to a certain extent. They will only grow in size

and proportion to the weight he is handling. If the blacksmith

wants bigger muscle then all he has to do is add more weight by

upsizing his hammer. Don’t forget that he would also need the

appropriate diet as well. Then the process repeats itself and the

muscle will grow once again.

Now if this same blacksmith started knitting sweaters for a

living, you can imagine that his arms will lose both mass and

strength over time for the fact that muscle would no longer be

needed.

There is a bit of a myth out there that you have to “shock”

the muscle to make it grow bigger. It’s not true. Your body adapts

to its environment and through the interactions of your


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environment. Your muscle will adapt to lifting weight as your skin

adapts to the sun. The skin will get darker and produce a natural

sunscreen after being in the sun for longer periods of time and

muscle will gain strength and grow from lifting heavier weight.

Fat on the other hand is different – very different. We are

all born with a certain amount of fat cells and we never lose them.

They are with us – until death do us part. Some of us are born with

more or less of these cells than other people. Fat cells are basically

used to store energy. They get bigger and smaller, depending on

what we eat, how much we eat and how much energy we use or

don’t use.

When your body extracts the energy (calories) from the

food you eat through digestion, it stores the energy you don’t

burn up in the fat cells. If the energy is not used from the fat cells,

the cells grow bigger in size because of the accumulation of

energy. Thus we gain weight. If we exercise and burn up all the

energy we ate prior to exercising, the body would then turn to fat

for its energy source as we continue to exercise. The energy in the

fat cells would then be released and distributed to power the body.

The result of expending the energy in the fat cells would mean the

cells get smaller in size. That equals weight loss.

In simple terms, you don’t burn fat cells. You burn the

energy that the fat cells contain. Now you can imagine that each

fat cell really just increases or decreases in size.

In order to downsize fat all over the body, cardiovascular

exercises are the best. Doing a cardio exercise involves faster than

normal movement such as walking/brisk walking, jogging, running

and cycling. Jumping jacks and swimming are also examples of

cardio exercise.

Basically what happens when you do a cardio exercise (or

any other exercise for that matter) is your body sends out signals

that it needs energy. It will first burn up the energy from the food

you ate prior to the exercise. After tapping out of all that energy,

your body will start taking energy from the fat storage to burn. The

fat will release energy so that your body can distribute and utilize it

to keep your body in motion. Cardio exercises will not only help

burn the energy in fat but will also eventually tone muscle. Toning

muscle simply means shrinking the fat cells and revealing the

muscle underneath, in detail. More intense exercises that involve


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lifting weight will help build muscle and strength as well as burn

more energy.

And unlike muscle, the fat will increase or decrease all over

the body somewhat equally whereas muscle needs to be built by

exercising the individual muscles.

Fat and muscle are both completely different cells. A

popular myth is that you can turn fat into muscle. That is false. Fat

won’t turn into muscle and muscle will not turn into fat. It’s a

common error to think that is what happens if an overweight

person just starts lifting weights. Fat does not carry protein and

muscle fibers do not include fat. Fat is fat and muscle is muscle.

Muscle needs protein and weighted contractions in order to build

more muscle. The only way fat may help in the building of muscle

is if the body is using the energy from the fat cells to help power

your muscles to lift heavy weight.

The System

There are only so many scenarios that are possible for good

health. If one is to eat a lot of good food mixed with protein and

include an intense variety of weight lifting exercises, they will

grow muscle. If one is to eat a balanced diet and mix it with

enough cardiovascular exercises, they will burn fat and maintain a

healthy lifestyle. If someone eats a lot of food and doesn’t

exercise, they gain weight and become unhealthy.

The amount of muscle will depend on gender. The

difference between muscle building between women and men is

hormones.

Men carry high levels of testosterone depending what age

he is at and women carry less. It will be easier for men to build

bold muscle faster and bigger than the women. Testosterone is

connected with the growth hormone in the body.

You now carry a key ingredient to losing weight – eat a

BALANCED diet (not too much that your body doesn’t use it)

and do cardio exercises! Like I said earlier, if you eat a lot of

anything and do nothing to expend the energy, it WILL cause you

to develop more unwanted fat.

When you think of food, think of energy. Different kinds of

food are made up of different amounts of energy. Grains for

example carry more energy than green vegetables like iceberg


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lettuce or cabbage. Calories are a MEASUREMENT of energy and

NOT energy themselves. We will get into that later, but for now

let’s just make a point - you are what you eat. Every time you eat

or drink you are injecting your body with energy. What your body

does with the energy is entirely up to you. Simply said:

Taking in more energy than you burn off = fat accumulation

Burning off the same amount of energy you take in = no difference

in weight

Burning off more energy than you consume = weight loss

Ah, yes. It’s “simply said” because it is that simple. Get

physically active. Humans are the only disoriented beings on this

earth. All problems there ever will be are caused by humans. ALL

problems in this day and age are caused by humans. You may ask,

“What about the volcano eruptions and hurricanes that cause

disaster?”, and my reply is “Don’t build near the ocean or

volcanoes.” The reason natural disasters affect us is because we

insist on building civilization around them. If a volcano erupts on

an island that no one lives on, in the middle of the ocean – there is

no problem.

Now how does that relate to weight loss?

Being overweight is the problem and we are the only ones

responsible for the solution. I believe undoubtedly that one of the

main reasons for people being overweight and failing at any

exercise or dieting program is because generally they are not

committed and tend to blame something or someone else for their

own way of doing things. Maintaining proper health is simple and I

will show you how.

Let’s get going!

This book is not hundreds of pages long and I guarantee

you that if you follow this book promptly, YOU WILL

SUCCEED. Let me repeat: YOU WILL SUCCEED. You will lose

weight. You will be able to enjoy all food you eat. You also have

the potential to save money and ultimately enjoy living a healthy

lifestyle.


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My goal is to help as many people as possible to lose

weight and to live a healthier and happier life. Read this at your

own pace. If something catches your mind, read it over again and

take a minute to think about what you read.

Use this book as a guide to your success in weight loss.

You will come across ideas throughout this book to help get you

started. Take action on these ideas! They are absolutely critical

for getting desired results. When you read over an idea,

implement the idea immediately – ACT THEN AND THERE!

Don’t procrastinate. Don’t tell yourself you have something else to

do. As Nike puts it, “Just do it”.


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Chapter 1 – The Right Mental Attitude

All areas of health including weight loss will always begin with the

proper mind set. This mind set is your mental attitude. Your

mental attitude is the way you think about health, food and

exercise. It is also the way you think about your overall life in

general.

This chapter will help open your mind to a new way of

thinking that will enable you to burn fat, achieve great health and

maintain it, permanently. There is a wide variety of health and

fitness programs for dieting and exercising aimed at weight loss,

fitness and muscle gain. The question is - do they work?

There is not one single exercise or dieting program out

there that will work for everyone. Well at least that is what some

believe. I believe that the reasons why almost all programs fail to

work are:

- The self-esteem of the individual is low

- One body type is different than another

- Everyone has a different metabolic rate (the speed of

metabolism)

- They could have a health issue they don’t know about

- They use the program but leave out one ingredient: the diet

guide for the program.

- Lack of self-control

- The diet and exercise program was too hyped up and really

does not work

It is a fact that there are many other so called “reasons” or

“excuses” as to why these programs may not work for individuals.

However, there is one reason that I believe is the culprit.

The biggest reason I think that many diet and exercise programs

don’t work is that; the individual does not commit themselves

100%. They don’t clearly know what they want and they take no

responsibility for their actions and results.

After “trying half-heartedly” for a few weeks, they throw

up their hands and say “it doesn’t work!” And who do they blame?

They blame the creator of the program, the people around them, or

even genetics.


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A second reason is this: Some programs start by trying to

push the person to take huge leaps at once. If you wanted to climb

Mount Everest, you would start by knowing that you want to get to

the top of the mountain and then taking one step towards the top.

And with persistent effort, that one step leads to another step and

then another. Finally, you’ve arrived at the top. To mould your

body and change your health is also very much like working your

way up the corporate ladder. Generally speaking, you would start

at the bottom and work your way up.

This is a New Age we live in where technology rules the

earth. Technology helps the human race move forward. It helps

industries manufacture and deliver goods and services much faster

and in more efficient ways. It helps the consumer book a flight

without having to walk or drive to the travel agency. Technology

will cut down the time of travel needed to go to work and back.

And as you can see, it has also made some people lazy.

This laziness factor plays a major role in making people

think that they can get something for nothing. Some also think that

they should get desired results immediately. An example of this is;

wanting to lose 100 pounds in exchange for one month of sit-ups.

They expect nature to bend its rules for them. It doesn’t work that

way and it never will. For one to live healthy, burn fat, or gain

weight it takes time, energy and possibly money and there is no

other way around it. You have to be willing to give it all you got

and more.

Someone who purchases a program and has a goal to lose

fifty pounds by the end of the month has a high chance of failure.

Failure can be a good thing if learned from, but if someone shoots

too high and doesn’t achieve at least half of what they expected;

their self-esteem and possible dream can be hit hard.

I’m not saying to dream small. I’m saying the complete

opposite, but start just by taking one step at a time. Focus on one

thing at a time. If the end result you want is 200 pounds or more of

pure muscle but you’re overweight, start by losing the extra

weight, first. Get into the habit of thinking and acting in a new way

that will take you from overweight to average and then to fit. It’s

all about habit.

You’ve already made the decision to lose weight by

reading this book. Every human accomplishment starts with an

idea followed by a decision to turn that idea into a reality.


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Your mind and what you feed it and have been feeding it

developed your self-esteem. Self-esteem is also known as self-

image – the way you see yourself.

Do you know that your body is entirely controlled by your

mind? Every piece of muscle tissue and all of your organs are

completely controlled by your mind, consciously and

unconsciously. The mind is responsible for every move you make.

As you read these words you have been literally telling the muscles

in your eye to do so. The point is that you can tell any part of your

body to do anything – and it will. Feed your mind with the proper

information on dieting and exercise and tell your body to follow –

and it will. You are the driver and your body is the car. There is

Health Avenue, Fat Lane, and Fitness Street – which road will you

choose to drive?

Health and Fitness Is a Choice

Let us take a fellow named Jim as a prime example. Jim

gets a new job as an accountant for X Corporation. Across the

street from the building he works in, is a fast food burger joint. He

decides that it is best to go there every day for lunch since it’s

cheap and takes only a minute to walk cross the street.

For two years, Jim follows the same daily routine: has

breakfast, goes to work, eats a huge high calorie, gut rotting, fast

food meal for lunch every day, goes home and eats dinner and

finally watches a couple hours of television before going to bed.

At the end of those same two years, Jim realizes that his gut is

huge. He starts to blame the fast food restaurant for serving him

too much food. He continues to blame the restaurant for being so

conveniently close to his work.

What happened?

Is the fast food restaurant or Jim to be blamed? In this case,

Jim is absolutely ignorant, making him the one at fault. You can

tell by observing his habits that he formed out of choice.

First of all, he should realize that his office job requires no

hard physical labor. That means he will not burn off what he eats,

even with a good metabolism. He is ignorant about the fact that all

fast food is usually high in saturated fat and packed full of calories

(we will get into calories later on). On top of that he continues to

sit on the couch at home and watch television for a couple hours


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every night. So again we notice his lacking in PHYSICAL

ACTIVITY.

SO, the way I see it is this; he chose what restaurant to eat

at. He chose what food he ordered. He chose to be lazy and watch

television for hours before going to bed. He neglected exercising

and it was by choice. The food didn’t “do it” to him. The

convenient location of the restaurant did not make him

overweight. Jim is the one responsible for gaining weight because

it was his choice to eat there and it was also his choice not to be

physically active.

In 2002 there was a law suit against the big golden arches.

McDonalds was blamed and trailed in court for two teenage girls

being very overweight. It was said that they dined there several

times a week. It was also said that it was because they were just

kids and that McDonalds lured them in with advertisements and

toys.

Whose fault was it really?

Okay, so kids usually lack the ability to make a good

decision – and they are not to blame. They are just attracted to

what makes them feel good – like everyone else. School doesn’t

generally doesn’t teach children to decide what is good or bad for

them so that leaves one place responsible – the home.

When I heard about this, a thought occurred to me that their

parents never taught them how to think for themselves. These kids

were obviously not taught how to use common sense. Their parents

never taught them how to keep physically active. Their parents

never helped them learn about nutrition and the good and bad

foods. And as far as I’m concerned – their parents probably have

the habits of eating bad and not exercising themselves.

Other fast food chains have also been sued in court. And to

my knowledge, it was a lost case. Now really think about that.

Those people did not take responsibility for themselves – or their

children. They would rather blame others instead of their OWN

personal initiative. And to prove that no fast food chain is a

problem for being overweight, later in the book I will give a true

story about how eating burgers and fries daily does not necessarily

mean getting fat.

The “I can’t” Syndrome


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Your mental attitude is vitally important and will determine

the state of your entire health. If your attitude consists of negative

self-suggestions then you will be doomed to acquire good health.

Negative self-suggestions would be:

- “I’m fat”

- “I will never lose weight”

- “I will never get the body I want”

- “exercising is too hard”

- “I don’t have the time or resources to improve my health”

- “other people will make fun of me anyway so what’s the

point”

- “I’m big boned”

- “being overweight is my fate”

- “it takes too long”

- “being healthy means I can’t eat the food I love”

And on and on the list goes. Any of those statements and

anything similar only act as excuses. Accept yourself just for this

moment. To hell with other people and what they think.

Opinions are free, cheap and useless and most cases are rarely

backed by facts. Throw away anything negative that comes to

mind and from here on, develop an open and more positive mental

attitude. Start to change the way you think about yourself.

Take a moment and find things about your physical self

that you respect. This will take your thinking off of the negative

side of things and onto the positive side. Be true to yourself. This is

not conceit. You want to start this journey by having a healthy

respect for yourself.

It was only a couple hundred years ago when most

countries were still ruled by kings and queens. Royalty for the

most part was usually physically overweight. If you want proof

you can take a look at past portraits of them. Back then, being

overweight meant that the person was wealthy and ate well. Today

we learn the opposite and that being overweight not only causes

health issues but financial issues as well.

Financial issues such as hospital bills for heart surgeries or

liposuction. Financial issues may also come in the form of

payments for prescription drugs possibly because of a rise in high

blood pressure. Heart attacks, strokes and other health issues

caused by bad dieting and no exercise also lead to funerals which


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also cost money. New research finds that it’s not just the amount of

sugar in your body that causes diabetes but also having a lot of

excess weight is a major cause.

The “I can’t” syndrome should be neglected. There is

nothing you cannot do. You can do whatever you put your mind to.

ANYTHING IS POSSIBLE FOR YOU!

The Top Ten Weight Loss Myths – BUSTED!

The following is a list of only a handful of the myths out

there about health and fitness. It is astonishing how many people

make such claims without getting the facts. I want to bust these

myths for you to help clear your mind so that you can have a more

accurate understanding.

Myth #1: Sweets are good for you

It’s one thing to eat a whole chocolate cake frosted with sugar

filled icing and to enjoy a nice small slice of that same cake. You

can eat sweets but just in small portions, but start to lean yourself

off of them entirely. If you enjoy sugar with your coffee or tea, you

can supplement that with honey – a more healthy sugar. Wait – did

you hear that before, too? Honey and refined sugar are both sugar.

The only difference is the idea that honey comes from more of a

natural source as opposed to sugar cane (a plant) getting processed

through a factory. You can also continue to enjoy chocolate – for

now. Dark chocolate and unsweetened chocolate are the better

choices if you enjoy chocolate. The problem with eating chocolate

is that it is still high in sugar and calories – no matter the form. If

you are looking to lose weight fast, I suggest you eliminate sweets

altogether.

Myth #2: Eat fat and you will get fat

This is half right and half wrong. There are good fats and bad fats.

Bad fats are in forms of processed foods like potato chips, candy,

donuts and cakes (where big portions of lard or shortening are

used). Other sources of bad fats consist of cheese, coconut oil,


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butter and ice cream. Saturated fats like the fat surrounding a rack

of ribs and in some fried foods are bad fats. Good fats (oils) come

from nuts, seeds, canola oil, fish (like salmon or tuna), and

avocados. To keep it simply, most animal fats are bad for you and

the good fats come from select fish and plants. You need to eat

good fats for many reasons. One reason being is that your brain is

made of fat and you can’t survive without it.

Myth #3: Losing weight is hard

This is the biggest myth busted. And to prove it to you, by the time

you finish this book and at the end of the next 30 days, you will

witness the birth of a new you both physically and mentally.

Pounding back fifty pound dumbbells require hard work but taking

literally a pocket full of minutes a day for light to intermediate

physical activity is not. In fact, if you were to just change what you

eat then you will lose the weight.

Myth #4: I can eat anything and stay healthy

Some fitness and body building experts claim that just because

they are fit, they can eat anything they want and nothing bad will

happen. This is false. Even if someone is highly active and has an

amazing physique, it doesn’t mean they are exempt from the

consequences of eating unhealthy foods. Eating a lot of saturated

fat will cause clogged arteries and a probable heart attack or stroke

to anyone. Some bad foods could also have a long term side effect.

In the beginning of this book I mentioned that I eat what I want

and when I want – I never go overboard.

Myth #5: Fat turns into muscle

Fat and muscle are two entirely different cells. Fat cells are fat

cells and muscle cells are muscle cells. They cannot be

transformed into one another. Both cells store energy. You either

gain fat or lose fat or gain muscle and lose muscle. Refer to

introduction for full explanation.


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Myth #6: Carbs are bad for you

This is absolutely… wrong! You need to consume carbs to

maintain a healthy lifestyle. Carbs (carbohydrates) come in

different foods. There are foods with low levels of carbs, a

moderate level of carbs and a high level of carbs. Foods with a low

level of carbs are kidney beans, orange juice, carrots, apples,

oranges, and corn. Foods with a moderate level of carbs are foods

like oatmeal, spaghetti and raisins. Foods with a higher level

include bread, bagels, energy drinks, and gram wafers. Carbs are

also a big source of energy. If you eat lots of carbs but don’t

exercise you will produce more fat cells in your body.

I encourage you to take time to do your own research. You can go

online to google.com and type in “food carbs”. You should see a

list of articles, blogs and other resources to fill you in on more

information. Be careful when researching information as many

sites give false information. The Mayo Clinic is a good place to get

information on nutrition.

Myth #7: Cooking oil is bad

Canola oil is a healthy alternative to using butter, lard, margarine,

vegetable shortening and any other hydrogenated oils. I personally

use canola oil for some of my cooking but have recently switched

to just using water. You too can also substitute cooking oil for

water and boil or steam your food. You can never go wrong with

using just water to cook.

Some experts claim recently that coconut oil and palm oil is good

and that it can help prevent cardiac disease. The reason they

believe this is because of an observation they made about the

connection of the tropical countries that use coconut and palm oil

and the low or no rate of cardiac disease. Not bad of an

observation, but in my belief, it needs more evidence.

Myth #8: Diet means eating small


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To be under weight is as unhealthy as being overweight. Your

body requires a variety of foods that will provide sufficient energy

and nutrition. Don’t go for more than three or four hours (max)

without a meal. This will put your body into starvation. This could

also trigger different kinds of mental and emotional stress. The key

here is that you don’t want to over eat. You will know if you over

eat because your stomach will feel full after eating. And yes, that is

what most people probably do. Avoid eating until you are full. Eat

until you are content and snack between meals. When you are on a

diet or change a diet, it should not require you to starve yourself.

Myth #9: Protein shakes and high protein foods are a must

If you want to bulk up on muscle – then yes. If you plan to lose

weight, don’t take any extra protein than you have to. Your body

needs proteins for the building and functioning of the body. If you

take in a lot of protein (like extra protein shakes daily) but do only

a small amount of exercise, the extra calories that are in protein

shakes could lead to weight gain and not loss. Energy that goes

into the body and is not used will be stored as fat. On the other

hand, if you take in a high protein diet and start a weight lifting

program, that same protein will help to build your muscle. Too

much protein can also harm the organs if you do lift weights or not.

A little hot tip: adding a bit more protein in your meals will help

you feel full longer. This is because it is a slower process to break

down the protein. More carbohydrates do not necessarily mean you

will feel full longer but they do a better job than a high fat meal.

Fat (saturated fat included) is absorbed fast and will leave you

feeling hungry faster after you eat.

Myth #10: There is a magical diet for weight loss

Not true. There is no magic bullet for losing weight, period. If you

choose to go on a low fat diet where you only ate vegetables and

you planned to sit on the couch all day and every day, you would

still increase the size of fat cells in the body. You want to be

conscious about what you eat and how you eat it, but I assure you

there is no magical diet. Weight loss pills don’t work. Let me


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repeat: WEIGHT LOSS PILLS DO NOT WORK – keep your

money in your pocket!

In the end there are only good foods and bad foods. All

good food that goes into your body becomes energy. Any physical

exercise you do will exhaust and burn up that energy. The amount

of energy you burn will depend on the intensity and duration of the

activity.

On the other hand, bad foods that go into your body will

also supply you with energy. The difference between the good and

bad foods is that bad foods can cause bad side effects. (Example:

consuming a lot of saturated fats that clog arteries.) Bad foods can

also cause a chemical imbalance in the body causing mental

malfunction. Bad foods are also foods that have a high calorie

count and have very few, if any, other nutrients in them.

Abs: It’s Just a Promotion

Marketing in health and fitness is mainly done based on

self-esteem. It’s easiest to notice this in health and fitness

advertising. The fact of the matter is that anyone you’ve seen in a

fitness commercial who are ripped with big or lean muscle have

achieved it either by years of hard work, the use of steroids, or

both. And not only that, but usually these ads promise you a “sexy

stomach” in 30 days.

I’m sorry to burst the bubble – but it won’t happen. To get

ripped abs you have to build the abdominal muscles and trim the

fat around the stomach and it can take a while. It’s not impossible

but it takes time and effort. Instant fat loss like liposuction is bad

for the body and doesn’t solve the problem – it treats the symptom.

Not to mention it’s costly. A person who gets the “fat loss”

operation can very well add on the pounds again because they

never changed the way they think and the way they eat.

Another thing to think about is this: have you ever given it

thought to what it would look like if a person actually had ripped

abs in thirty days but the rest of their body still remained over

weight and lacked muscle? Think about it; ripped abs with chunky

legs and arms and the loose skin that droops down because it

previously expanded to the fat cells that consumed space in the


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body. Just by imagining it you can see how nuts that would look…

on anyone! The only thing that most of these ads say is, “buy this

product” and don’t guarantee results. You may say, “But they have

a 60 day guarantee on the ad!” The reply to that is: read the fine

print.

Don’t get me wrong - there are a couple programs out there

that are legitimate and do work just fine. I know because I’ve

tested a few programs myself and got results. For the time being,

stay away from any program or product that seems just too easy. I

can guarantee you that there is no way for “getting-fit-quick”

results without damaging your body. You can definitely get the

body you want but in due time and you absolutely must put in the

effort.

Other kinds of weight loss products to be aware of are in

form of gadgets. An example is an electronic belt that shocks your

stomach muscles to flex them by force. This involves you buying

the belt, putting it on, and sitting around while the belt does the

work. It doesn’t work. There is one thing you CANNOT do as of

right now, and that is: to hire someone or something to exercise for

you.

You can hire someone to run your business. You can hire

someone to do your grocery shopping. You can even hire a

personal trainer to help motivate you and show you what exercises

to do. But the one thing remains is that you can’t hire someone to

actually make a decision and follow through on it for you.

When you hire someone to run a business for you, they

work based on how you want it to work. If you hire someone to go

grocery shopping, you can tell them what food to get but they

can’t eat it for you. If you hire a personal fitness trainer, they can’t

do the exercises for you. It’s YOU that is responsible for the

results of your own physical body. Not “him” or “her” and not the

dog – it is YOU.

There is one more thing to be aware of. You know those

magical weight loss pills and colon cleansing products? The

products are pretty well all backed by theory only and no physical

evidence. It’s a pity they work on the insecurities of people to

make sales. Also, these pills and cleansing products will be 99.9%

dangerous to your health. Please be careful!

How to Get Motivated


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Ah yes! A common issue in the arena of health and fitness

is the ability to motivate one self and get the job done. You must

be persistent in order to shape your body to the way you want it. It

is also required that you have complete self-control. Here are the

four steps for motivation and strengthening your discipline:

1. Know exactly what weight you want to be at and

develop a motive to get there. The motive will act as the

driving force to get you to where you want to go. You can

achieve this by having a clear picture in your mind of what

you want your body to look like, and figure out the “why”

behind your intention. Why do you want to lose the weight?

2. Have a plan that you will follow with continuous action.

(The plan will be provided for you near the end of this

book.)

3. Keep a closed mind to any negative comments and

opinions from anyone that may discourage you.

4. Associate with another person who will help encourage you

to follow through with your plan. (You can also come back

to this book and read it over and over again as this book

was meant to help guide and encourage you.)

You must be 100% committed to achieving your weight

loss goal. This means that, no matter what, you will see it through

until the end and do what you see necessary to get you there. If it

takes you the next three months to do so, then do it! If it will take a

year or two – then do that. Never stop half way. Go at it with all

you’ve got. If you fail to reach your goal the first time, then give it

another shot.

In step one I said you need a motive. Your personal motive

is the “why” behind losing weight in the first place. Why do you

want to lose weight? Do you want to look better and feel healthier?

Do you want to impress someone or do you just want peace of

mind from the doctor and others saying that you should lose

weight? Is it because you want to look sexy in that dress again?

What is it? Just as your body needs fuel to do what you want it to

do, so does your mind, and that is exactly what a motive will do

for you.

You must also have Faith. By Faith I don’t mean religion

but the belief in you and your abilities. No one can ever believe in

you more than you. You absolutely must have faith in yourself and


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your ability to lose weight. This is what will carry you through the

times when you may feel like giving up. When people tell you that

you’re not making any progress or that you are silly doing what

you are doing, if you believe in yourself, you will not take

judgement or any other form of criticism from anyone. This is a

weakness that many people suffer from. They let others control

them by accepting the suggestions of other people and not

believing in their own capacity to do something great. Don’t follow

the “Joneses” because the Joneses are not only broke but fat as

well.

Perfect Health Starts With a Decision

No matter how big or small the goal, it starts with knowing

what you want and making a decision that you will go and get it. A

decision made by you. If you just “try” or “see how it works out”

then you will probably fail. Decide right now that you will lose

weight, no matter what it takes. Decide on a specific amount of

weight you want to lose. This is critical.

To decide how much weight you want to lose, below is a

guideline about what weight measurements may be good for a

particular height and depending if you are female or male. The

weight measurements are as follows:

For The Women

Height Ideal Weight

Range*

Weight Goal*

4’ 8” 82.5 lbs. – 111.5 lbs. 97 lbs.

4’ 9” 85.5 lbs. – 115.5 lbs. 100.5 lbs.

4’ 10” 88.5 lbs. – 119.6 lbs. 104 lbs.

4’ 11” 91.6 lbs. – 123.8 lbs. 107.7 lbs.

5’ 0” 94.7 lbs. – 128 lbs. 111.3 lbs.

5’ 1” 97.9 lbs. – 132.3 lbs. 115.1 lbs.

5’ 2” 101.1 lbs. – 136.7

lbs.

118.9 lbs.

5’ 3” 104.4 lbs. – 141.1

lbs.

122.75 lbs.

5’ 4” 107.8 lbs. – 145.6 126.7 lbs.


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lbs.

5’ 5” 111.2 lbs. – 150.2

lbs.

130.7 lbs.

5’ 6” 114.6 lbs. – 154.9

lbs.

134.7 lbs.

5’ 7” 118.1 lbs. – 159.6

lbs.

138.8 lbs.

5’ 8” 121.7 lbs. – 164.4

lbs.

143 lbs.

5’ 9” 125.3 lbs. – 169.3

lbs.

147.3 lbs.

5’ 10” 128.9 lbs. – 174.2

lbs.

151.5 lbs.

5’ 11” 132.6 lbs. – 179.2

lbs.

155.9 lbs.

6’ 0” 136.4 lbs. – 184.3

lbs.

160.3 lbs.

For The Men

Height Ideal Weight

Range*

Weight Goal*

5’ 0” 94.7 lbs. – 128 lbs. 111.3 lbs.

5’ 1” 97.9 lbs. – 132.3 lbs. 115.1 lbs.

5’ 2” 101.1 lbs. – 136.7

lbs.

118.9 lbs.

5’ 3” 104.4 lbs. – 141.1

lbs.

122.7 lbs.

5’ 4” 107.8 lbs. – 145.6

lbs.

126.7 lbs.

5’ 5” 111.2 lbs. – 150.2

lbs.

130.7 lbs.

5’ 6” 114.6 lbs. – 154.9

lbs.

134.7 lbs.

5’ 7” 118.1 lbs. – 159.6

lbs.

138.8 lbs.

5’ 8” 121.7 lbs. – 164.4

lbs.

143 lbs.


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5’ 9” 125.3 lbs. – 169.3

lbs.

147.3 lbs.

5’ 10” 128.9 lbs. – 174.2

lbs.

151.5 lbs.

5’ 11” 132.6 lbs. – 179.2

lbs.

155.9 lbs.

6’ 0” 136.4 lbs. – 184.3

lbs.

160.35 lbs.

*The tables above show the Ideal Healthy Body Weight based

on BMI (Body Mass Index) recommendation.

*The tables are based on or around the age of thirty five for

both female and male. Depending on your actual age, gender,

and body type, the Ideal Body Weight may be different than in

the tables shown above.

*The Weight Goal column is the exact difference between the

two numbers given in each Ideal Weight Range column. You

can modify the number to suit your needs. For best

recommendation, consult with your family doctor or physician

to see what weight goal works best for you.

Depending on where you are from, you may use kg

(kilograms) instead of lbs. (pounds). If this is the case, simply take

any number given in lbs. and multiply it by 0.453592. This will

give you the number in kg. If you measure height by meters

instead of feet and inches then take the height given in the tables

above, and multiply the height by 0.3048 to give you the

measurement in meters.

In reference to the Ideal Weight Range Column, if the

current body weight you have is under the lowest number given,

that means you could be underweight. If your current body weight

is over the highest number in that same column, you may be

overweight.

I say “may be overweight” because the numbers can be

different for you. Again, I would like to mention that to find your

perfect healthy weight goal, go ask your physician or family


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doctor. Healthy weight measurements should also include the type

of body you have and how old you are.

Write It Out

If you don’t have a weigh scale then you can buy one at

Wal-Mart or another department store of your choice. You can also

ask a neighbor, friend or family member if you can borrow theirs.

(If you borrow, remember to return it and eventually get one of

your own!) Now go weigh yourself!

According to your current weight, what category do you

fall under in the Ideal Weight Range Column? If you are

underweight then you can discontinue reading and seek other

knowledge to help you gain weight. If your weight falls within the

range given then you can still follow this book to help increase

your strength and overall health. If your weight falls above the

highest number in the Ideal Weight Range column then you can

choose the number from the Weight Goal* column. Make this your

weight target.

For example, if you are a woman that has a height of 5’ 4”

and your current weight is over 145.6 lbs. you can record your

weight goal as 126.7 lbs. or just 126 lbs. At this point we should

calculate how many pounds to lose. Using the same example; if

you are a woman that has a height of 5’ 4” and your current weight

is 150 lbs. then take 150(current weight) and subtract 126(your

weight target). The answer will be 24.

Burning off 6 lbs. a month for four months could be hard

for you to do. Even though it is possible, let’s be more realistic. By

realistic I mean to burn off 2- or 3- lbs. each month over the next

12 or 8 months. Being unrealistic and wanting to lose 100 lbs. in

the next month or two, it just won’t happen. Nature will not permit

you to do so. If Man has a solution for losing that amount of

weight in such little time, then it will probably damage you.

Write out your goal on a piece of paper and keep it with

you at all times. This will serve as an everyday reminder as you

reflect on it from day to day. Write your goal down as follows:

“By (future date) I will weigh (desired weight). I will accomplish

this by reading and rereading The 6 Natural Habits for Effective

Weight loss and applying the dietary tips and exercise plan


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provided. I will continue to educate myself in health and fitness

and believe in myself and my ability to get the results I want.”

(Your signature here)

If the day you are writing your statement is January 1st

2013 and you plan to lose the weight you chose in 3 months, then

you can write in April 1st 2013 as the date you want to achieve it

by. I will give you an example of what this statement should look

like. This will be based on being male with a height of 5’ 5”

weighing 152 pounds with a definite goal of 130 lbs., a time frame

of 4 months and the date is March 1 2000:

“By July 1st I will weigh 130 lbs. I will accomplish this by reading

and rereading The 6 Natural Habits for Effective Weight loss and

applying the dietary tips and exercise plan provided. I will

continue to educate myself in health and fitness and believe in

myself and my ability to get the results I want.”

Jim Doe

If you have a goal for losing 50-100 lbs. or more then it

will take a while. Don’t be discouraged if this is so! Take one day

at a time and in no time you will get there. Be realistic when

setting the time frame for your goal. I will guarantee that if you

follow the diet tips and exercise plan in this book that you will lose

much more than a couple pounds a month even if you are 100 lbs.

over weight.

After you have written and signed your statement, keep it

with you at all times and read it a few times daily. It will keep you

on track. It will help keep you focused. It will remind you daily of

your goal and also remind you to act on the ideas presented in this

guide. If you truly want to lose weight and want to lose it bad

enough – you will probably get there in no time.


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Chapter 2 – The Habit of Healthy Eating

The statement “knowledge is power” is only a half truth. Accurate

knowledge that is acted on is power. This chapter will take a

detailed look at how you can change your diet to gain big results in

the shortest amount of time. Notice the title of this chapter

mentions the word habit. A person who wants to lose weight and

maintain a healthy lifestyle must also change their eating habits

alongside changing their exercise habits.

As you read, think and act on the ideas presented to you.

Repetition is the key to learning. Repetition is also the key to

forming new habits. This involves taking a new idea and

implementing it into your life, daily. Every time you do something

new, and do it over again, you start to form a new habit. When that

new idea is acted upon repeatedly, the new habit grows stronger

than the old and is more difficult to break. Creating a new habit

takes discipline and probably will not be made over-night. It takes

time.

When you start to form a new habit, it will be hard at first.

As you strengthen the new habit, it will eventually become a fixed

habit. A fixed habit is automatically carried out as an unconscious

act. It’s like brushing your teeth in the morning before going to

work; you just do it without thinking about it.

Pills and gyms and shakes, oh my!

The most important advice I can give you right now is to

stay away from weight loss pills, magical diet pills, colon

cleansing products, gym memberships and protein shakes.

Weight loss pills and magical dietary pills don’t work. They

are dangerous to your health. Your body is made for gradual

increase or decrease of muscle and fat. If at any time you do lose

weight or gain weight fast in any shape or form, there is something

definitely wrong.

The only accepting scenario is when we as children get our

growth spurts. We feel the stretching and growing pains of the

body growing but still we won’t grow an extra twelve inches


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overnight. Adults know very well they should not experience any

growth spurts in the near future.

Colon cleansing appears to be a new fad (once again). You

don’t need chemicals to keep the digestive track clean. We can eat

more foods that are high in fiber for a natural cleansing. We should

keep our digestive track clean and we can do that in a healthy way.

I will cover this subject of keeping clean in a later chapter.

Steroids are also a substance to probably avoid. Steroids

usually cause problems, life threatening problems if someone takes

too much. Steroids for medical issues may be necessary, and if so,

they will be prescribed by your doctor. I have never used steroids

to build muscle myself and I will encourage you, as the reader, not

to do so either.

Gym memberships have an average cost of forty to fifty

dollars. It could be that you pay a bit less or a lot more than forty

or fifty bucks. If you pay $40 a month for one year, it would cost

you $480 for an entire year. The $480 does not include the initial

start-up fees and any other fee that the gym could charge. If you

currently hold a monthly gym membership – cancel it. You don’t

need a gym to lose weight. The extra expense can be cash saved.

First of all, gyms are not exactly sanitary. Ask yourself this:

do you really enjoy the idea of sitting in someone else’s sweat and

other bodily fluids? That’s a pretty gross fact, right? Second is that

the $480 dollars could buy you your own weights or even other

exercise equipment for the home and you would only make one

payment instead of recurring payments every month. In the long

run that would save you so piles of money. After all, you want to

lose weight and not try and keep up with the Joneses, right?

Protein shakes, as I mentioned earlier, could keep you over

weight or even add more pounds around your stomach. There are

different kinds of protein powders available. The human body does

require protein in the diet to be healthy. If the main goal is to lose

weight, consider a normal intake of protein that will come from

your everyday diet as opposed to slamming back a vast amount of

protein thinking it will help you lose the weight.

Ignorance is Bliss

A while back, a friend of mine wanted to lose weight and

gain muscle. It was obvious that he was definitely over weight and


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out of shape. I introduced him to a few Natural exercises that he

could do to help him lose weight, gain strength and set himself up

for weight lifting. Exercise was a must for him because his job

involved no physical labor. It was also mentioned to him that if he

lay off the sugar and the bad carbs, he would achieve his goal

much faster.

Every so often we would go for a walk together and catch

up on his progress. He was starting to feel better about himself

(mentally) and over time his small gains (physically) were

becoming very noticeable.

A time later we went met again for coffee. He asked me

what exercise program I would recommend to speed up the results.

He also questioned me about what protein powder he should buy. I

suggested that he avoids taking any additional protein until he

lost the weight that he wanted to lose. He ended up purchasing and

adding in protein shakes to his diet. He also thought that drinking

energy drinks would give him his “daily boost” to get his exercises

done.

The results were not surprising. Months passed and it

was really obvious that he had lost some weight. He got to a point

where he wasn’t burning the fat like before, even though he started

a more intense exercise routine. He plateaued. This fellow

continued to slam back the shakes and the energy drinks, but it was

still noticeable that he still had a big amount of fat on his body and

never gained much more muscle.

The fact is this; if he would have steered away from

drinking protein shakes and energy drinks while working towards

losing weight while continuing the same exercise routine, he would

have burned the fat off his stomach much faster.

Energy drinks can help make you fat. Energy drinks are

loaded with bad carbs, sugars and are high in calories. The reason

why his progress came to a halt is because he was not burning off

any extra energy. Needless to say, he did not meet his goal.

One thing I noticed is that his attitude about protein shakes

and energy drinks was very much like many others. His thinking

was what “most people think.” He had low self-esteem to begin

with and at the same time, it was as if he thought he should drink

more protein and chemicals (energy drinks) because “it’s the thing

to do.” Just because athletes and celebrities endorse a product, or


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that you see someone else do something that may look good,

doesn’t mean it’s good for you or will help you.

Conformity, in most cases, will not bring desired results.

The problem of conforming is that the ego gets in the way of

making a decision. In this case, my friend chose to do things

because other people do them. He did not make a decision based

on facts and the choices he made did not give him the results he

wanted.

Was his choice a wrong choice?

His choice was not wrong at all. At the very least, he made

a choice. The decision he made just did not get him results that he

wanted.

Take note that energy drinks are horrible for your overall

short and long term health. I hope you already knew that. There is

too much sugar in those drinks. Overdosing on energy drinks is not

pretty. All of this “stuff” is stuff that you can avoid spending

money on. Not only will it save you money but it will also save

your health.

Last but not least, unplug your television, video games

and DVD player. You can also cancel your cable and satellite

services. I have not had cable television for years now – because I

choose not to have it. Television, movies and video games keeps

people lazy and zoned out. It’s turned into a norm to have so many

electronics in the house. And for the record, television and video

games for long periods of time are known to have big side effects

in kids. Side effects include being overweight and obese – because

of laziness. They use their time to sit around instead of being

active. Entertainment is nice every so often but it’s a bad thing

when it gets to be all of the time.

And just because I mention kids, it doesn’t exclude adults.

Due to the instant emotional gratification that technology gives

people, it shortens a person’s attention span. The ability to focus

is a must. Spread your focus onto a million different things and

behold! NOTHING GETS ACCOMPLISHED.

You would be amazed at what you can accomplish

WITHOUT a television (and/or cable). When anyone ever tells me

they don’t have the time for anything, especially for exercising –

they are lying to themselves. Cancel the cable plan and you just

made time.


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A recent study has shown that the average household in

America watches about 8 hours’ worth of television a day on

average. That is a long time sitting around.

That’s a bit much, isn’t it?

Television also included internet video streaming and the

use of smartphones. How much progress do you think someone can

make by exercising and reading literature on dieting for 2 hours a

day instead of watching television for that same amount? The

results would be AMAZING.

Not Too Much and Not Too Little

Over eating is not good for the body. When you over eat,

your body has to work harder than if you are to eat normally. Eat

until you feel content – then stop. If you feel an urge to continue

eating, find something recreational to do. And if you are hungry

after that, at least you’ve done some exercise and burned up the

energy you ate prior. You can also drink a glass or two of water

after eating to contentment to help prevent you eating further.

Being overweight or obese are only a couple results from

over eating. Instead of going to McDonald’s and ordering a Big

Mac with super-sized fries and a large coke, just get the same Big

Mac but with small fries and a small water and don’t eat there

every day.

The Nutritional Path to Success

There are six classes of nutrients. These six classes are

carbohydrates, protein, vitamins, minerals, fats and water. When

you really break it down, meals usually consist of only three big

nutrients; proteins, fats, and carbohydrates.

A calorie to most people means fat. Calories are only a

measurement used to measure energy. Calories are found in

carbohydrates, proteins, and fats. Too much of this energy that is

not burned up will turn add itself to fat cells.

Carbohydrates are a major source of energy for the body.

Carbohydrates are in forms of grain products like bread, cereal,

rice, noodles, etc. They are also found in fruits and vegetables. For

every one gram of carbohydrate are 4 calories. Carbohydrates are


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not all bad. There are good and bad carbs. When good carbs are

over consumed, they become bad for us because of the amounts.

A past (and still present) fad is a low carb diet. The truth is

that we need carbohydrates. Low carb diets are not exactly smart.

Change the quality of the carbohydrates and not so much the

quantity. You should only change the quantity if you eat more than

your body needs.

Bad carbs are refined carbohydrates and this is the stuff you

want to eliminate. Refined carbohydrates are food products that

have been stripped of fiber, germ, bran and practically all

nutrients and the other good stuff. And the only thing left behind

is the sugar (or starch).

An example of a refined and regular carbohydrate would be

white rice and wild rice. White rice is stripped of all the good there

was in it (refined) and wild rice still has all the good stuff (non-

refined) in it.

The Truth about Carbohydrates

Your body uses carbs to give power to the muscles. Carbs

also supply your brain with energy to function properly. The

glucose is converted from the carbohydrates and is absorbed

through your intestines and distributed through the bloodstream.

Your body tries to maintain certain levels of glucose. Any

oversupply of glucose is stored in the liver and muscles as

glycogen. Glycogen is a long chain of glucose. When glucose is

needed, the body takes it from these storage units or stimulates you

to eat. In order to maintain a balance of a blood-glucose level

(blood sugar level), the pancreas creates two hormones: glucagon

and insulin.

Many of the body’s functions require the use of insulin but

the fat cells, muscle cells and liver are primary targets. Insulin will

stimulate the liver and muscle cells to store glucose and to make

proteins from amino acids. It also stimulates the formation of fat

from glycerol and fatty acids. In simple terms; this helps you

maintain your blood sugar levels.

Eating too many carbohydrates will cause a spike in

your blood sugar level. Eating refined carbohydrates (the bad

ones) will cause a “spike” in your blood sugar level. Refined

carbohydrates take less effort to digest and are injected in the


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system at a faster rate. After constantly eating too many carbs or

eating a lot of refined carbs, insulin resistance comes in. When this

happens, any extra sugars are stored as fat and more insulin is

required.

There are good and bad carbohydrates. Examples of bad

carbs are soft drinks, candy, sugar, artificial syrup, pastries,

potatoes, and white grains such as white rice and white bread.

Good carbs come in the form of whole grain products, fruits, nuts

and vegetables.

Vitamins are another nutrient in themselves. The body

needs vitamins in order to function correctly. Aside from taking a

multivitamin pill you can eat vitamin rich foods like everyday

fruits and vegetables. A fair warning to those you are taking

multivitamin pills: some of the vitamins from multivitamin pills

are said to aid the development of cancer. I personally don’t take

multi vitamins anymore since they made me literally sick and I’ve

been perfectly healthy by eating healthy food.

In the long run, supplements do more harm than good. It’s

like someone who lacks vitamin D. Instead of a “supplemental

pill”, why not just add more food with vitamin D in the diet? The

reason you don’t hear of scurvy anymore is because the “cure” was

found. Scurvy was a result of a vitamin C deficiency - meaning

that the individual with scurvy was lacking in vitamin C. What was

the cure? Citrus fruit with vitamin C in the fruit – NOT a multi-

vitamin or vitamin C supplement. The reason why almost all

supplements are sold in huge quantities every year is this: they

make big profit.

Minerals are a nutrient that is essential for the body to grow

and develop. They help grow a strong bone formation and help

transmit nerve impulses. They also help maintain a healthy heart

beat and produce hormones. Good sources of minerals are

broccoli, other leafed vegetables and shellfish like oysters,

shrimp and clams. Greens are the better choice for minerals since

shellfish is high in cholesterol.

There are fats and proteins that act as important separate

nutrients for the body. There are 9 calories for ever one gram of

fat and 4 calories for every one gram of protein. Some foods

that have fat are animal fat, nuts, creams and salad dressings. The

fat from nuts is healthier than say animal fat, creams and salad

dressings. Fat is healthy for you but select a good fat to eat.


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Animal fat is bad fat (saturated). Good fats from animals are from

fish like salmon and tuna.

Last but not least is water. Water is the foundation to all

body fluids. It’s the ingredient that makes organs functional and all

cell processes possible. Your body is mostly made of water. Water

is the essence of life. The fact remains that water is an element that

we or any living thing on this planet can’t live without.

The Five Food Categories

We will now look at the five food categories. Throughout

the remainder of this chapter, I will explain the small things you

can do to change the way you eat and can accelerate your results,

immediately. There will be foods that you must eliminate

completely to achieve faster results. I would like to remind you

that you have to implement these ideas in order for them to

work. Some ideas will consist of changing the quality of the food

you eat and cutting back on others. Reading alone will not bring

you the results you want - you have to do something different.

The five categories will be as follows; fruits and vegetables,

grain products, dairy products, meat and fish products, and

“other” products.

Category #1: Fruits and Vegetables

Make vegetables your number one priority. Vegetables

should be the foundation to your diet from now on. Your body

receives many different kinds of vitamins and minerals from eating

vegetables. It’s always best to get them as fresh as possible. Do

everything you can to give your body the most nutritious food

available.

Vegetables are best consumed raw. Eating them raw will

insure that the nutrients it contains will stay rich. Cooking

vegetables is obviously okay but avoid overcooking them. All the

good in the vegetable will be stripped from the vegetable if

overcooked or burnt meaning there is nothing nutritious left

behind.

An example of over cooking vegetables would be frying,

steaming or boiling the vegetable until it is so soft that it easily


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falls apart. The USDA Dietary guidelines for America recommend

that you should eat three to five servings of vegetables a day. (This

recommendation can vary depending on age and gender of the

person). You can have a serving of vegetables with lunch and

dinner and snack on vegetables in-between meals.

Green vegetables are high in iron as well as calcium.

Greens are also low in calories, low in fat, full of fiber and also

carry small amounts of protein. Fibres found in vegetables and

fruit are important to help clean your intestinal track of waste. The

top ten vegetables recommended by Readers Digest are; kale,

spinach, Brussels sprouts, alfalfa sprouts, broccoli, beets,

onions, red bell peppers, corn and eggplant. These vegetables

are also known for being high-antioxidant foods. Antioxidant

foods are foods that will help keep your digestive track healthy and

get rid of unnecessary toxic chemicals that sit inside the body. On

average we have about 2 pounds of waste that we carry around

inside all of the time. That can be cleansed by eating antioxidant

and fiber rich foods. Well okay, to be realistic, antioxidants are

supposed to prevent aging because of how they deal with “free

radicals” (the things inside your body that ages you.) I don’t think

there is much research that backs this up so it’s safe to say that it’s

for profits more than actually helping people. On the other hand,

fiber is a forgotten essential nutrient – and is necessary in all diets.

Vegetables you can cut back on or avoid are; carrots, peas,

and sweet corn. I say this only because these vegetables have

more calories than the others. If you choose to eat potatoes, the

safest bet is to avoid eating those fried (fried potatoes, French fries

or potato chips). Boiled or barbequed potatoes in a small quantity

is a healthier way to eat potatoes. I personally don’t care for

potatoes and rarely eat them. The only time I usually eat them is at

restaurants in form of fries. If you love French fries, eat them! A

small serving of fries occasionally is alright.

Let’s move on to fruits. To hell with energy drinks! If you

want a boost of energy, an apple or two will give you just that!

Almost all fruits virtually contain high natural sugar levels. Fruits

are high energy foods. Fruits are a great alternative to candy and

chocolate bars if you get a sweet tooth.

All fruits are good for the human body but we should know

which ones are the most practical. The top ten fruits recommended

by Reader’s Digest are: prunes, raisins, blueberries,


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blackberries, strawberries, raspberries, plums, oranges, red

grapes and cherries. These fruits can also help lower cholesterol

and are a high source of fibre.

Have you ever heard of the acai berry diet? It’s advertised

by different companies as a diet supplement to help you lose

weight. While it’s true that it will help you lose weight (by

cleaning out the extra waste in your system), the acai berry diet

basically provides you your daily intake of antioxidants and fibers

in form of a powder or pill. They dry out the berries and grind

them to a fine powder. You either mix the powder with water or

take a capsule with the powder inside, orally. The down sides to

these products are the non-healthy chemicals (preservatives and

other) that are added to the mix and it will cost you some big coin

on a monthly basis. You can buy fresh fruits and berries at your

local grocery store for the same amount of servings and possibly at

a less amount. Once again you can save some cash.

Fruits you could cut down on or avoid are: concentrated

fruit juices, canned fruit, coconuts, and various dried fruit. A

hand full of small raisins is okay but the reason to be cautious

about dried fruit is that the sugar becomes more concentrated

when the moisture is taken out of them. Coconuts are fatty fruits.

Coconuts and coconut oils contain a high amount of saturated fat.

(It is not 100% proven that coconut products are a healthy choice.)

Canned fruits have very sugary syrup inside, extra sugar

that you don’t need. Canned product can have preservatives in

them. Preservatives are poison to the human body. Unfortunately

they are found in most department store food. Avoid preservatives

if you can.

You can buy fresh fruits and grind them up in a blender and

make your own fruit juice instead of buying fake fruit juice. The

fruit juices you see in the store that say “from concentrate”, leave

them on the shelf. Citric fruits like oranges, pineapple, grapefruit,

and lemons help to digest your food. It will especially help

digestion if you down your breakfast, lunch or dinner with a citric

fruit or beverage. If you eat the fruit or blend them into your

favorite homemade fruit beverage (no added sugar and a short

blend) – the results stay the same. In reality, eating fruit is more

beneficial than drinking it in juice form and we should lean off of

the juice. The reason is that any fruit juice has concentrated sugar.


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The recommendation of servings of both fruits and

vegetables combined is 7 to 8 servings a day for females aged 19

to 50 and 8 to 10 servings a day for males aged 19 to 50. High

energy foods eaten before bed could possibly keep you up at night.

Same goes for vegetables. If you love fruits and vegetables, the

rule still applies; eat moderately. Too much of a good thing is

overindulgence. Overindulgence in anything is a bad thing.

Create a balance in your diet and eat wisely – it is highly

beneficial.

Category #2: Grain Products

Grain products include: wheat, oats, bread, rice (all

different kinds of rice), crackers, barley, cereal, all pasta and

other kinds of noodles. Some noodles on the other hand are made

from canola oil and others made of various oils or starch. Grains

have a lot of carbs. Eat too much of them and your body will

eventually store the extra energy as fat.

Grain products play a big role in creating the different areas

of fat in the body that is hard to burn. The reason why they play a

big role is that grains are usually eaten as the main course. Like

pasta with some grilled chicken or potatoes with steak. It’s not just

“on the side” but it’s practically the main dish for most meals.

The vegetables and meat change but the grain product is always

there. Be aware of the good and bad grain products.

All good grain products are healthy and do not have to be

neglected. Good grains are whole wheat or whole grain products.

Anything whole grain is better than bleached or enriched. An

example is white bread (bleached) or 12 grain (whole grain) bread.

Wild rice and brown rice in general are the healthier alternatives to

white rice or any other rice, both long grain and short grain. You

should avoid using margarine or jam on your bread. Jam is fruit

with lots of thick sugary syrup consisting of sugar from both the

fruit and added sugar. If you have toast in the morning, you could

use peanut butter instead of margarine. In fact, discontinue use of

margarine, mayo, butter or lard (it’s all the same).

A less healthy side of grains are white flour, white rice,

white bread, cakes, tortilla chips, crackers, wraps and cereals

with high levels of sugar. Avoid buying “enriched” or “bleached”


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grain products. Tortilla chips and crackers are sometimes fried and

have a lot of sodium (salt) in them.

You want to be careful on how much salt you eat. Salt will affect

your body in many ways. More salt can raise your blood pressure

and less salt can lower your blood pressure. The salt that enters in

your body will also retain water. This means that the more salt you

consume, the more weight you could temporarily gain. On the

other hand, the less salt you consume, the less weight you will be

at. Salt also helps control the level of cholesterol. You absolutely

need some salt as part of your diet.

Category #3: Dairy Products

You might have been horrified to hear that, in America,

there were toxic chemicals used in milk. The chemicals used in

some milk products were growth hormones and glue. Yes I said

glue. It’s the same glue that is used to keep your furniture together

or sticks a label on a beer bottle. Growth hormones are steroids

used on the cows so that they can produce more milk. The problem

is that those growth hormones are then passed on and enter our

bodies when we drink it.

What were we told about milk as kids? “Drink your milk so

that your bones will grow strong!” The reason why everyone is

told to drink milk is for the calcium. The fact of the matter is if you

look on the back of a carton of milk and see how much calcium

there is, there is actually that same number of calcium but

multiplied in different vegetables. The daily average intake of

calcium for people aged 19 to 50 years need about 1000 mg.

Depending where you got your milk from, for every 1 cup of milk

(whole, 2%, 1%, skim, chocolate) you would receive around 300

mg of calcium. There for you would need to drink 3 ¾ cups of

milk. As an alternative, you could cook 2 4/5 cups worth of collard

greens and have the same amount of calcium.

Collard greens are another word for loose leafed vegetables

like cabbage and broccoli. Collard greens can be cooked with other

loose leaf vegetables like kale, spinach, mustard greens, etc. And

thus you can treat your bones with more calcium without drinking

any milk what so ever. Other alternatives to milk for calcium

are blackstrap molasses, soy beans (cooked), soy milk (with

vitamin D and no preservatives), and Chinese cabbage.


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As for ice cream, yogurt, and all other diary deserts, they

are usually made with a good measure of sugar and being animal

fat, it also has saturated fat. Cheese products are said to be a good

source of calcium and good for the teeth, but cheese can also cause

constipation because it’s hard to digest. We were not born

drinking from a cow and we don’t need it. You can eliminate

dairy altogether without being scared.

Category #4: Protein Products

For protein products we have meats like beef, pork, and

chicken. Fish, beans and nuts are also high in protein. Beef,

“the red meat”, is actually said to be bad for us to eat. Beef is high

in cholesterol and saturated fat. Although Beef has iron, vitamin D

and good protein, it is also hard on your digestive system. Beef

takes longer to digest because it is harder to break down. Avoid

beef products if you want – it won’t hurt.

Pork is considered a high energy food. It consists of protein

and fat like beef but is easier to digest than beef. For all meats, the

fat and protein levels depend on the kind of meat and the cut of

meat. For example; the leanest cut with the less amount of fat for

pork is pork tenderloin. The fattiest product of pork is ground

pork, if you fry it.

Chicken is always the best pick for protein since its lean

and has a lot less fat than pork or beef. Not to mention it is one the

most cost effective animal protein products available. Eggs are

also a good source of protein. The trick to cooking meats for

weight loss is to never fry them. You can grill them, boil them,

bake them or broil them and the fat will melt off the meat. To keep

the meat juicy as you cook it, you can take a clean spray bottle, fill

it with water and spray the meat every couple of minutes. This

works best on barbeques and will sustain the juiciness factor. If

you don’t have a clean spray bottle, you can stop by your local

department or hardware store and pick up a spray bottle for kitchen

use or planting. Make sure you clean it out with soap and water

before filling it with fresh water. The whole idea here is to keep

your meat lean. Cut off any fat on it before cooking it and

trimming off any fat left on it once again before eating it.

Even though chicken is lean to begin with, take off the skin

and just eat the meat. Are you starting to understand what I meant


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by changing the quality of what you already eat? Just by doing

small things like this will help you in both the short and long term.

Chicken is lean and so is fish. In fact, if you eat the fat from

tuna or salmon, the fat has essential oils in it that is great for your

body. Fish oils have Omega 3 in them. Omega 3 helps prevent

heart disease and is good for your joints. Good sources of higher

levels of Omega 3 are flaxseed oil, nuts, and salmon. You can also

choose to eat canned fish but there is nothing better than fresh fish.

In choosing fresh fish, go for wild salmon, wild tuna, or the wild

fish of your choice instead of farmed fish. A tip for knowing how

fresh salmon or tuna actually is: the less scent there is the more

fresh it is. It will also have less taste if it’s a fresh fish. The more

odour taste can mean the longer it’s been out of the water.

Soy beans, tofu and red beans are other great sources of

good high protein foods. Nuts can be used in cooking or for

snacking. Nut products are peanuts, almonds, cashews,

chestnuts, walnuts, etc. Packaged and flavoured nuts are usually

highly salted, filled with sugar and possibly flavored with

chemicals or spices. It’s best to stick to the plain, no salted nuts.

For women aged 19 to 50, it’s recommended to eat only 2 servings

of protein products a day. For men aged 19 to 50 it’s 3 servings a

day. Protein in meals and snacks in-between meals will keep you

feeling full for longer.

Category #5: Other Food Products

Now we get to the tipping point. Are you ready to uncover

this “other” food category? We have made these an essential part

of our everyday living and some of our biggest emotions lead the

consumption of these foods. Are you ready?

Junk food! Anything filled with refined sugar, any desert,

comfort food, select caffeine products, and all things that we know

that are not the best for our health but we eat and drink them

anyway. It’s nice to dive into some chocolate, candy, shortened

bakery, and delicious deserts or even have a soft drink and chips

now and then. The most important thing we must do is control the

quantity of this food we eat, or even just eliminate it entirely. My

suggestion is that if you want to lose the gut fast and be healthy,

AVOID junk food as it does nothing good for the body anyways.


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Take soft drinks for example. Too much soft drinks lead

to ulcers, fatigue, headache, tooth decay, obesity, malnutrition,

kidney problems, osteoporosis, and being more prone to

wrinkles and aging. Now, does pop really taste that good? Good

enough that it’s destroying your body? If you already do not drink

pop, then… congratulations! If you do drink pop and plan to lose

weight then I suggest you sacrifice the soft drinks. Soft drinks are

liquid sugar. Soft drinks are high in calories. What did I mention

before? Calories consumed and not burned off will get stored in

the fat cells causing an increase in size. You should be getting all

the calories you need from your regular daily diet.

Are you a coffee drinker? If you are, I’m happy to

announce that coffee is good. I am a coffee addict and will never

give up a good cup of coffee – or a nice latte from Starbucks. The

cons to coffee are said to be a higher rate of heart attack and

stroke, rheumatoid arthritis, and a loss in bone density over time

(osteoporosis). The listed cons are yet to be proven that coffee is

a factor. Those cons are based on small research, debates and

small groups of people used for the study (Meaning it’s not

official).

In regards to the average brewed black cup of caffeinated

coffee, calories are as low as 2 calories for every 8 ounces. Decaf

coffee kept black has no calories. This information may change

depending if the coffee is instant and to what a company adds to

the coffee.

Coffee gets fattening when cream, milk and sugar are

added. There is no real substitute for cream in your coffee just as

there is no substitute for sugar in your coffee. I wouldn’t

recommend any use of artificial sweetener. Artificial foods are

poison.

If you already drink your coffee black then there is nothing

to worry about. Before I enjoyed 2 creams and 2 sugars in coffee,

but now I drink just black coffee both at home and when out. If

you’re a latte or macchiato fan, you can trim off the extra sugar

and caramel as well as use skim milk instead of whole or 2%.

Better yet, you can ask for a soy milk latte. Only the worthy coffee

shops carry soy milk (cough* Starbucks cough*). If the drink

requires flavored syrup, ask if they have sugar-free syrup or ask

that they don’t put the syrup in the drink.


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Maybe you are not a coffee drinker and enjoy tea instead.

Every once in a while a cup of tea is nice. The way to drink tea is

the same as coffee. No sugar, cream or milk needed. Coffee and

tea are said to help boost the metabolism in average and

overweight people.

Since it has already been mentioned it, it’s a perfect time to

inform you on metabolisms, A.K.A. metabolic rate. I highly

believe that all metabolisms are roughly the same, but it depends.

Some are faster and some are slower. Metabolism rate may change

slightly from body to body but one thing remains: by eating right

and exercising, you automatically increase your metabolism.

Weight loss is simple. Eat a well-balanced diet and add in

exercise to INCREASE the speed of your metabolism and burn off

your daily calorie intake so that your body resorts to using the

extra energy in the fat cells. The person who says they can’t lose

weight because of their metabolism does not exercise enough.

To prove this point, anyone who doesn’t normally do

cardio exercises intentionally and starts to do them will find

themselves hungry and eating more often. Another sign of

increased metabolism is going to the bathroom more often after

getting into daily exercise routines. This shows that their

metabolism increased because their body is hungry for more

food and processes the food much faster.

Some last words on caffeine; you can save money on coffee

by brewing at home. You will be surprised at how much you can

save by buying your favorite brand of coffee beans and brewing at

home as opposed to going out every day for coffee. (Psst…

Starbucks sells their brand of coffee in packages and will grind it

for you!)

Alcohol is also known as “empty calories.” Beer and

coolers are loaded with yeast and sugar. This will definitely

keep someone over weight. Some people who drink also enjoy

snacks in big amounts while drinking. Alcohol is a drug and takes

away the ability to reason. If you have beer, coolers or any other

drinking alcohol around the house – throw it all in the garbage.

You can live without it. I’ve heard in the past that a glass of wine a

day is okay for your heart and could help prevent breast cancer, but

all alcohol is nothing but empty calories and a waste of money.

That includes wine. Save your money and brain cells by staying

away from alcohol. Choose wisely.


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Water is something we cannot live without. We can drink it

every day and it is one hundred and ten percent healthy. If you

have clean tap water then there is no need for bottled water. Water

can also be used to aid weight loss.

Discovery News (online) explained how people who

consumed two cups of water prior to eating every meal lost 5

pounds more than people who diet without drinking water before

every meal. The reason for this is that the people who drink water

before meals ate about 75 calories less or about 13% less of the

entire meal. Another interesting observation was that these same

overweight people were able to keep off the pounds that they lost.

Whoa! WAIT just a second here. This is what I mean by

where you get your information from. The above is actually not a

bad idea to control eating. But I had found a better alternative

while watching a BBC Documentary.

In the documentary, they did an experiment to see if water

before or after a meal could actually help. The problem was that

drinking water before or after a meal would be a temporary fix to

meal control. However, they found that water combined with food

would help a person stay full for longer. The way they “combined”

the water and food was by making soups where the vegetables

were blended together and cooked with the water.

So the first method of drinking water before or after is

effective. It’s just not as effective as the second method from BBC

Documentary.

Is Fast Food Allowed?

About seven years back, I went on McDonald’s binge. I ate

McDonald’s every day for over 30 days, three times a day. What

was the result? To be honest - I lost weight.

I was working at a retail store stocking shelves. My level of

physical activity never changed in the time I went on the McDiet.

For breakfast I ate two sausage and egg McMuffins with 2 hash

browns and a coffee. For lunch and dinner I had their signature

burger – the Big Mac! (Also added fries with that.)

Now, it wasn’t “what” I ate but how I ate it and the fact

that I was regularly active. The sausage and egg mc muffins had

no cheese or butter on them. Every time I ate a big mac, I had

either water or a coffee. I would also order without the sauce and


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the cheese and only have the mid-sized fries and not the super-size

fries (downsized). The odd time I would order a hamburger (or two

or three or four) I would order them with no cheese and no

ketchup or mustard.

Yes, I was still consuming high calorie food and bread with

carbs in it, but the point I want to make to you is that by changing

just the quality and quantity of the food, you will have different

results. The exclusion of the sauce and cheese meant less saturated

fat and less calories with better digestion. The small fries were

obviously in less proportion than the super-size fries. Smaller

portions mean fewer calories/carbs.

When ordering fast food without sauces or any other

condiments like ketchup, mustard or mayonnaise, you shave off

those extra calories. Usually sauces that go into burgers and salad

dressings have mayonnaise in them. Mayonnaise is a spoonful of

saturated fat, just like margarine or butter. Catsup tastes great

with fries or burgers but catsup is also filled with sugar.

Don’t get this wrong. The fact of the matter is that

McDonalds or other fast food restaurants will not make you fat.

Another reality of fast food is that, in the end, it’s not really good

for you period. The reason being; fast food is packed with so many

calories and saturated fat. The fat will clog arteries which can

trigger a stroke or heart attack. Other long term and unhealthy side

effects are also possible.

Processed foods are also not good for consumption.

Processed foods are always found in all fast food restaurants.

Processed food is basically food that is prepared and packaged for

convenience or to ease consumption. Sausages are processed food.

So are ice cream and all those other packed goods like

microwavable meals.

The companies that offer “low fat” diet plans actually do

more harm than good. It could be of the chemicals and

preservatives that go into the processed meals. Maybe it is also

because the person won’t get the proper nutrition they need. In

many cases, low fat diets with low fat food products won’t work.

You may even experience weight gain from eating that crap.

People who claim that they are immune to saturated fat and

clogged arteries are also at risk. It doesn’t matter if the person is

Mr. Universe or a fitness expert. Eat enough crap and your body

will break down die from the abuse. It doesn’t matter how well


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you build your body or how lean you are. We as humans are all the

same in that respect.

If you dine out at a classier restaurant, try to order

something other than pasta (unless it’s available in whole grain).

Maybe order a grilled chicken breast with some vegetables on the

side – with no sauce. Whatever it is, we should eliminate the habit

of eating take-out or dining out. The best suggestion I can give is

to lean off of fast food and out-of-home food – that is the best

scenario for the long and short run.

Once you get used to changing the quality of the food you

eat and noticing your waist line getting smaller, you will start to

enjoy it. If you want faster results, then you must eliminate certain

foods from your diet.

Eating at home gives you the opportunity to cook your

own food and take control of what goes in the cooking. If you

don’t know how to cook then you can learn! Cooking is a habit – a

habit that can be learned by anyone.


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Chapter 3 – The Habit of Daily Exercise

The benefits of habitual daily exercise are tremendous. Regular

exercise will help you lose and maintain a healthy weight by

increasing your metabolism. It will help you sleep better and can

reduce the effects of aging. That’s not a bad deal at all; exercise

regularly and live a longer, healthier life.

Joints, ligaments and tendons will sustain flexibility

through exercise. It will reduce your risk of heart disease, high

blood pressure, obesity and diabetes as well as uplift your mental

wellbeing.

Exercising regularly will also help increase your endurance

while relieving you of stress and anxiety. It can also have a

positive effect on your sex life. Daily exercise can leave you

looking better physically and more energized. There are three main

types of exercises. There are flexibility exercises, aerobic

exercises and anaerobic exercises.

Flexibility exercises include anything that improves the

range of movement of your joints or muscles. Stretching and

mobility exercises do exactly that and can be your first series of

actions before moving on to anaerobic or aerobic exercises.

Aerobic exercise is an exercise that is focused on

increasing your cardiovascular endurance. These exercises will

help you burn fat and improve the overall health of your heart and

blood distribution. Examples of aerobic exercises are walking,

jogging, running, jump rope, yoga, rowing, cycling, hiking and

sports like tennis.

The exercises I will provide for you are mainly flexibility

exercises and aerobic exercises. We will look into small and

simple anaerobic exercises you can do to build your strength at the

same time. Anaerobic exercises enhance muscle strength and

muscle growth. Weight training, interval and intense interval

training are examples of anaerobic exercises.

All physical exercise will help improve your overall

physical skills as well as help you shrink fat and never be

overweight or fat again.

The general categories of physical skills are flexibility,

cardiovascular/respiratory endurance, strength, stamina,

coordination, balance, power, speed, accuracy and agility.


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Daily physical activity will also help boost your immune system.

This means that if you get the common cold or flu often, you will

notice that will start to fade. Light physical exercise can be

practised for a minimum of 30 minutes a day. It’s up to you to

decide how much exercise is good for you to start off. There more

pounds you have, the heavier you are and means it will take more

energy out of you when you begin to exercise. The results you

want will develop according to your ability to do the exercise, the

repetitions of the exercise and the amount of time and effort you

put into it. Put in little time and little effort and you can only

expect little results.

You can stretch before any exercise. If you consider

yourself to be really out of shape, stretching could help you avoid

potential physical injury. Don’t push yourself too hard at the

beginning but do as much as you possibly can. You will soon

realize that day by day, you are losing more and more weight.

Compound interest works not only in finances, but in exercising,

too. Look at the long term effects and not just the short term.

If you start small, always change the length of your overall

routine every week. If the first week you start stretching for 10

minutes and walk for 10 minutes, the second week you can stretch

for the same 10 minutes and walk for 15 minutes. The third week

could be a 20 minute walk and the fourth week can change to 25

minutes and so on. ALWAYS CHALLENGE YOURSELF. There

is nothing that you can’t do.

Stretching May Not Be Necessary

Now we will cover stretching and anaerobic exercises.

Stretching can improve the range of motion of your joints and

increase flexibility. It will also get your blood flowing. Stretching

is a natural thing that both humans and animals do. It’s no different

than getting up in the morning and having a big stretch. When the

body stretches it contracts the muscles and gets the blood flowing.

I honestly think that it is not necessary to stretch for low

intensity exercises. We’ve been walking since the day we are

born. We didn’t stop and think that before we learn to walk, to

stretch first. We just learned to walk. And we don’t need to stretch

every time we walk to the bus stop or to the car. If you are doing


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an intense exercise like lifting weights or interval training, then

you should definitely stretch beforehand.

There is some debate whether or not stretching is good or

not good for you. A Canadian review seen in the Clinical Journal

of Sports Medicine magazine had said that stretching could

possibly increase risk of injury. On the other hand, the University

of Alabama said that there is less risk of injury if you stretch

within 15 minutes before exercising. Other researchers have said

that stretching could mask muscle pain which can stop you from

recognizing an injury while you exercise and to stop immediately.

The Mayo Clinic on the other hand claims that holding a stretch for

over 30 seconds could cause an injury. The Clinic also advises to

avoid stretching before doing any high performance exercise as it

may affect your performance.

So what do you do?

I myself personally stretch both before and after any

intense exercise like weight lifting. I have never stretched before a

walk. Has there been an injury? Nope. I also know other people

who stretch before weight lifting and they are fine. I’d like to take

a moment and remind you that it’s your responsibility to consult

with your doctor to see what is right for you. It’s ultimately your

choice to stretch before or after light exercise.

The initial purposes to stretching were to improve

performance and to reduce injury. The benefits as stated are

increased flexibility, improved mobility in joints and helps

your blood flow.

Whatever you choose to do, you definitely don’t want to

feel any pain doing it. The old adage “no pain no gain” is not

exactly a safe philosophy. It’s okay to feel muscle soreness after

exercising but if you feel any pain from stretching or exercising,

you should stop and go to the hospital. Pain is there to tell you

something is wrong, not to encourage you to keep going. Muscle

soreness can mean you are getting somewhere.

A simple guideline for stretching is to just warm up the

body a few minutes before doing a light exercise. Since we will

deal with cardiovascular exercises for the most part, I will provide

you with stretching exercises for the legs and lower back.

Tip: Hold a stretch for a few seconds then let go and do

another. Don’t stretch to the point of pain. Stretch only to the


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point where you feel the stretch, hold for a few seconds and

then let go.

Here are a few simple stretching exercises:

1. Quadriceps Stretch – use a chair or countertop if you need

help balancing yourself. While standing, lift you left leg

behind you. Grab your ankle or the top of your foot with

your left arm. While bending your leg at the knee, pull your

foot up with your left hand until you can feel the stretch.

Hold for a few seconds and release. Repeat using the right

leg with the right arm.

2. Hip Stretch - While standing, place your left foot about

2.5- to 3- feet in front of you. Bring your right knee to the

ground and balance your body. Lean forward and move

your body weight to your front leg. Hold this position for a

few seconds and then repeat for the right leg. While doing

this, both your front leg should be at a 90 degree angle.

3. Lower Back Stretch - Lay flat on the ground with your

feet together. Keep your right leg on the ground and bring

up your left knee. Get a hold of your left knee with both

hands and bring it as close to your chest a possible. Hold

for a few seconds and then switch and repeat with right leg.

4. Calf Stretch - Stand up straight with your feet together and

arms at your side. Raise both feet and balance on your toes.

Go as high as you can, hold for a few seconds and releas

and come back down.

Walking Tall

Walking, jogging and running are the best ways to burn

fat. It doesn’t cost a cent and you can do it anywhere, anytime.

Calories are stored and are transformed into energy during

exercise. Energy then leaves the body through heat.

Cardiovascular exercises are the most efficient way to burn fat.

Think of fat as reserved energy that will fuel your body for

exercise. Any excess calories you eat will accumulate in the fat

cells if they are not used. If you eat more than what your body will

use it will store those calories as fat within the body. On the flip

side to that; if you burn more calories than you eat (by exercising)


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then your body will start taking the energy in the fat from around

your body and use that to power your movement.

So which is better? Walking or jogging? The main

difference is the level of intensity. If you walked for an hour, the

amount of calories/fat you would burn would be less than if you

were to jog for an hour. If you walk for 2 hours, it could help you

burn off the same amount as jogging for one hour. The best long

term solution is walking and brisk walking. Brisk walking is just

walking fast. I mostly do a mix of walking and brisk walking to

change up the pace a bit. I may start off with brisk walking for 15

minutes and then slow down to normal walking for 15 minutes. On

the way home I will do the same. The difference with walking and

jogging is that jogging is more intense and will burn energy

faster and in less time than walking will. The more intense the

exercise then the more energy you will burn.

After your stretching exercises, immediately move into

walking or brisk walking. You can walk around your neighborhood

or walk to the nearest park. Maybe pick a destination like the

closest department store or coffee shop to walk to.

If you feel really out of shape and the stretching really got

to you – it’s okay. Just start by taking a few minutes to walk to the

end of your street and back or half a block. Little by little you will

increase the distance for walking daily. If you are in an okay

condition and not too over weight you can start by walking 30

minutes a day. Even though being overweight has a disadvantage it

also comes with an equivalent advantage. This advantage is that if

you have more weight to carry, the more energy you need to push

yourself. Ultimately this could mean the more energy you can

potentially burn off in less time. After you have completed your

walk it’s time for a congratulatory glass of water - and a small

snack if you’re hungry. Have a goal of walking an hour a day.

There are other small exercises you can fit in throughout

the day. You can park at the backend of the parking lot the next

time you go to the coffee shop, the mall, and the grocery store or

clothing store and walk a further distance to get to the entrance.

Not only do you get some extra exercise but you reduce the risk

that your parked car will get dinged by another car while inside the

store.

If at any time you come across a choice of elevator or stairs

- choose to take the stairs. If you have children you can play a


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game of tag with them. If your work is light or medium labor

intensive, you can speed up the pace and burn more energy. If

the company you work at is within 30 minutes to an hour from

your home – start walking to work.

You can organize a time with friends or family to play a

small sport like tennis or to go skating. Cycling can also help you

burn more calories as well as jump rope. (If you choose cycling,

make sure you adjust the seat so that when the pedal is in the down

position, that your leg is fully extended. If the pedal is not all the

way at the bottom and you have your knee bent on the leg that’s on

that pedal, you won’t get the full exercise – your legs need the full

contractions to exercise properly.)

You can do the same house cleaning you’ve been doing but

at a faster pace. (For the men: If you don’t help around the house,

you can do so. Not to mention the possible brownie points you

may get from your wife – especially if she doesn’t have to ask).

Yard work is another great way to lose weight. It needs to be done

so why not give it more effort while doing it? If you hire

contractors to clean the yard, start doing it yourself. If you live in

an area where it snows, snow can get fairly heavy and it’s a great

way to burn calories.

Pay attention to detail. Take every opportunity to be more

physically active. By exercising and being physically active

regularly you will lose weight in no time, but you must make time

to do it. If going for a walk seems a bit boring, bring your mp3

player or iPod with you. Play some music that inspires you or

pumps you up. Heavy metal works to help motivate me when

exercising. What about you?

What helps get you going?

Also make sure that you carry a bottle of water with you so

you don’t get dehydrated. Only take a sip and not a gulp because

taking a gulp or chugging water while exercising or in-between

exercises can make you feel bloated and cause your stomach to

cramp up.

Last but not least, sex is another great way to exercise. (If

you have any beliefs as to why you shouldn’t have sex, you can

skip to the next section in this chapter.) Sex will work practically

all parts of the body.

Sex will burn calories. If the relationship you have is

lacking a sex life, why not seek advice on how you can recreate it?


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Be creative and keep your sex life active. It doesn’t have to be

every day. Sex also contributes to your overall health both

physically and mentally. Sex should not be taboo. If sex is a sin,

then why does almost everyone practise it?

Quality over Mass

If you’re losing weight or going for muscle growth always

remember quality over mass. It’s not just about how much weight

you lose or how much muscle mass you gain. If you don’t have

physical strength to go with your results and the healthy state of

being, it’s useless.

Physical strength can also help you develop mental strength

as well. Turn yourself into and absolute power house so that every

time you exercise, you are automatically pumped up to tackle it.

The following are some strength exercises you can do anywhere,

even while sitting down at home or the office. These natural

exercises will help build strength, burn energy and can also

build muscle.

Strength exercise No.1 – Deep breathing. Take a low deep breath

using the stomach. When you’ve reached the limit of the amount

your lungs can hold breath out slowly. Repeat over and over again.

This will help strengthen your lungs. Strengthening your lungs

should be one of your primary concerns and is often neglected by

most professionals.

Strength exercise No.2 – Lay on your stomach on your bed with

the edge of the bed in alignment with your neck. Slowly let your

head down and lift your head back up. Repeat as many times as

possible. In the same position, turn and lie on your back and let

your head hang off the edge of the bed. Lift your head up as far as

you can to your chest then slowly let your head go back down.

Alternate exercise: Fold your hands and leave the thumbs open.

Place them on the back of your head. Push the back of your head

with your hands and push back with your head as well. This will

use the weight of your head to help give strength to your neck.

Strength exercise No.3 – Place your left hand palm up with your 4

fingers pointing to the right and next to your solar plexus (the

middle spot just under the chest). Place the fingers on your right


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hand with the palm facing down on your left hand. Your right

middle finger should cover your left ring finger. Now use your left

and right fingers to lock. Pull as hard as you can with both arms.

Pull until you can’t pull anymore then alternate the position of

your hands and fingers and repeat. This will help strengthen your

arms and a bit of your upper back.

Strength exercise No.4 – While sitting down or standing up, clasp

your hands together palm to palm. Bring the hands towards the

solar plexus and push as hard as you can, palm to palm, with both

arms. This will help give strength to your arms and chest.

Strength exercise No.5 – You can stand or sit during this exercise.

Place your hands on your hips and bend directly to the right side

while keeping your body facing forward. Hold the position as long

as possible. Come up to center and bed to the left. Hold this

position as along as possible then come back to center and repeat.

This will help strengthen the sides of your abdominals.

Strength exercise No.6 – Stand up straight with your feet about 2

feet apart in distance. Raise both arms to each side with palms

facing forward. Twist at the waist and while keeping your back

straight, bend over forward and try to bring your right hand as

close to the left foot as possible. Your left hand should remain in

the same position and will be up in the air. Hold position as long as

possible then reverse and bring your arm and upper body up to

center. Now this time by twisting at the waist, bring your left hand

down and bring it as far to the right foot as possible. Hold position

as long as you can and bring yourself back up to center. Repeat as

many times as necessary. This will help build strength in the

abdominal sides as well as lower back.

Strength exercise No.7 – Lay down on your back on a flat surface

like the floor. Keep your arms and hands close to the sides of your

body and put legs and feet together. Raise your legs about 6 inches

while keeping them together and raise your head about 3 or 4

inches. Hold your legs and head up for as long as you can then

slowly bring them down to the floor. Repeat as much as you can.

This will strengthen and develop your stomach muscles with

minimal movement.


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Strength exercise No.8 – While standing, keep your back straight

and legs together. Fold your hands with fingers together and

thumbs and palms open. Place them behind your head. Bend over

forward at 90 degrees using the hips while keeping your neck and

back straight. Pull your upper body back up while slightly arching

your back and flexing the muscles in your back. Repeat as many

times as possible. This will strengthen your back.

Strength exercise No.9 – Hold the back of your left thigh closest

to the knee with both hands. While balancing on the right leg pull

up on your left thigh to a 90 degree angle. Now use the left leg to

apply pressure downward and pull upward with your hands with as

much force as you can. Hold until you can’t hold it anymore then

let the leg down. Repeat the same exercise with the right leg.

Repeat the overall exercise as much as possible. This will give

strength to your thighs as well as arms and some of your chest.

Strength exercise No.10 - Standing with your legs about a feet

apart, keep your back straight with your hands on your waist, look

forward and squat down. In the squatting position, lift your heels

of the ground while balancing on your toes. Your bum should

almost touch the heels of your feet. Keep holding this squat as long

as you can and bring yourself back up to the standing position.

Repeat as many times as you can. This will help you develop more

strength in your legs.

Strength exercise No.11 – While standing, keep your feet and legs

together. Raise your heels and balance your body on your toes.

Hold this position as long as possible then lower your heels back to

the ground. Repeat as many times as possible. This will help work

your calf muscles and build strength in them.

Strength exercise No.12 – Go to a flat wall with no windows or

any furniture in the way. With your upper back and back of your

head leaning on the wall, place both feet in front of you about a

foot and a half away from the wall. Separate your feet so that they

are about 6 inches apart. By using your legs you want to slowly

bend them at the hips and knees and slide your back down and

against the wall. The end result should have your legs at a 90

degree angle and your back, neck and head should be flush with

the wall while keeping your upper body facing forward. (It will

look like you are sitting on an imaginary chair.) Let your arms


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dangle on each side. Hold this position as long as possible then

come back up. Repeat one more time and two more if you’re in the

mood! The amount of leg and foot space before starting this

exercise will be different depending on how tall or wide your body

is. This is a slightly more intense strengthening exercise for the

legs and you will feel the burn almost immediately.

At any time you do any exercise and feel discomfort or

strain of any sort - discontinue doing them and get medical help.

Don’t strain yourself. Another important tip is to always keep

your back strait as well as your head and neck when doing any

exercise.

These simple yet underrated exercises will help you build

strength as you lose weight and develop muscle in the process.

Women don’t have to worry about “bulking up” but these exercises

can help women as well to achieve greater physical strength.

Strengthening exercises like these are natural. It is

basically using your own weight and strength to build your body.

Strengthening exercises will also burn calories and are

only as intense as you make them. If you are waiting for the bus,

sitting at the doctor’s office or at a desk at work then you can pass

time by doing these exercises. You’ve noticed that I started with

the exercise of breathing to strengthen your lungs. Your lungs will

be an integral part of exercising. You need oxygen for your body

to function properly.

Planning For Success

In order to succeed in losing weight and maintaining

perfect health, you need a plan and you have to follow the plan. If

you decide to stretch first and walk or jog after, then do it. A

program with light exercises should run every day with no

exception. The fact of the matter is that you can’t afford not to fit

exercise in your schedule mindless of how busy it may be. You can

do all of the exercises listed in this book including the

strengthening exercises every day.

Form the habits of exercising and being active every day.

This is what will be different than you and Jane Doe across the

street that picked up an exercise program, followed it for a few


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days, did not follow the diet plan and decided to take a “day off”

but didn’t follow through after that. Whatever initial plan you

create, don’t change it. Your body will adapt to your daily diet

and exercise plan and it takes time for your body to do so.

The big difference between a 70 year old person who can

walk and jog compared to a 70 year old that has already begun to

lose their mobility skills is exercise. Someone who keeps fit every

day will stay in great shape for longer than a person who does not

care to keep in shape. The lack of exercise can cause health issues

like weak joints later in life. If you don’t use it, you lose it. It is as

simple as that. If you want to be in great shape and be able to do

more in life, even when you’re a senior, exercise is a must. Health

and fitness is a choice. Health and fitness is a lifestyle.


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Chapter 4 - The Remaining Three

The final three principals do not require a very lengthy

explanation. For that reason, they are all included in this single

chapter, together. The remaining three principals are the habits of

sleep and relaxation, the habit of elimination and the habit of

cleansing.

The Habit of Sleep and Relaxation

Sleep is essential for our overall health and wellbeing.

Sleep will rejuvenate our immune system and our nervous system.

It also helps the repair and growth of our muscles and other cells

of the body. During this period of rest, consciousness is absent.

It’s really important that we get a good night sleep every

night. This fact holds true if we exercise daily or not. I believe that

we need a minimum of at least seven to eight hours of sleep every

day. If one fails to have sufficient sleep every night then both the

body and the mind are bound to be affected in a negative way.

Over a period of time that a person does not get the sleep

he or she needs, they start to accumulate what is sometimes called

sleep debt. Sleep debt is also known as sleep deprivation.

Sleep debt is the result of lacking sleep for a long period of

time and eventually the person becomes more tired than normal on

a daily basis. Symptoms from depriving one’s own self of sleep

show both mentally and physically.

Some of the mental symptoms include; irritability,

moodiness, inaccurate thinking, confusion, hallucination,

memory loss, inability to concentrate, increased tendency to

think negatively. Physical symptoms may show themselves as;

headaches, hand tremors, muscle aches and pain, developed

bags under the eyes, yawning, weight gain, weight loss,

increased sensitivity to cold and hot temperatures, increased

blood pressure, increased stress. Those are not all the symptoms

from not getting enough sleep, but they are plenty. Depriving your

mind and body of sleep is also said to aid obesity and death.

When you sleep, it is important to be comfortable. If you

have to, keep any television or noise maker out of the bedroom as


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it can have an effect on your sleep. Sleep in a quiet room with the

lights out. Any distraction can pull your mind away from proper

rest.

Your metabolism does not stop when you sleep. In fact, it

slows down slightly but remains active to process any food in your

system.

There is an old adage that says “all work and no play

makes jack a dull boy.” It’s true. To keep a healthy lifestyle both

mentally and physically, you require relaxation. Relaxation is not

just about taking time to sit down and relax your mind and body

but to do something you enjoy also.

Be it a hobby like building model airplanes or reading a

book to your liking. Relaxation is much like sleep in the fact that it

helps rejuvenate your overall wellbeing. Waking up, eating, going

to work and then taking time for exercise should be followed by

play and relaxation – every day.

It’s insufficient to give yourself the excuse that you “don’t

have the time”. Just like too much work, too much play is also no

good.

Not too much and not too little, but just enough. This is

about finding balance. What do you enjoy doing? Do you enjoy

reading and/or writing? Do you enjoy playing a musical

instrument? Maybe you have an idea for a part time business you

would love to do. Whatever it is, make time for it.

Another way to experience relaxation is to sit down in a

comfortable chair, where you won’t be disturbed, and sit in silence.

Some call it meditation and others call it a few minutes of peace.

Give your mind a rest and your body will rest, too! Take this time

to sit down or lie down and just keep a clear mind. Hold no

thought of what you have to do later or the next day or week; just

clear your mind away from all the hustle and bustle of the outside

world.

The Habit of Elimination

The habit of elimination means to eliminate anything along

the way that affects your health in a negative manner. You must be

able to eliminate any habit that is bad for your overall health. This

includes mental habits as well.


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Get into the habit of researching food products and learning

about them and what effect they have on your body. Read through

health and dieting magazines. Check out online resources about the

body anatomy and how different combinations of food and

exercise will change the body. If there is a food you are currently

eating but not sure what is in it then look online and acquire the

facts for that specific food.

In the chapter on dieting, I told you that in order to achieve

weight loss you could eliminate specific foods altogether and that

just by changing your diet, you can change your weight. I said you

could. It is your choice if you do it or not. If overloading on sugar

is the reason why you gained a lot of weight, then it will be wise to

stop eating anything with refined sugar in it.

“Doing the same thing over and over again but expecting different

results is insanity.”- Albert Einstein

That is not just a quote but a truth! Eat junk food all the

time and be lazy and lo and behold, we get fat. You must be

conscious of what you are doing and why you are doing it and you

can do that by being aware of what food you eat and if you are

keeping physically active or not. The following are the foods you

can eliminate completely to get more than satisfactory results in a

shorter amount of time:

a) Sugar. Your body won’t miss it but your mind just might.

Does a crispy cream doughnut sound good to you? What

about a package of candy every day? Eliminate all pastry

such as cakes, cupcakes, danishes, turnovers and

anything else baked with fruit syrup or icing on it. Take

away from your diet every kind of candy or junk food that

you eat daily or every other day. STOP DRINKING

SOFT DRINKS COMPLETELY. Your body will be

grateful for you doing so. If you have been a pop drinker up

until now, you will experience faster weight loss by not

drinking pop anymore, period. If a sugar source is “natural”

and concentrated, like honey, then don’t continue use of it

either. The name of the game is to stay away from sweet

sugar. One exception to sugar is fruit. Eat fruit for dessert

or a snack but keep it to a minimum. Sugar is sugar but the

difference with fruit is that you get nutrients a long with the


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sugar. By eating fruit in small amounts, like an apple a day,

it can satisfy a sweet tooth just as a cake can. Too much of

anything is bad for you, and that also means fruit. Enjoy

food moderately.

b) Fat. Eat fat and you will become fat. Let us rephrase that:

eat bad fat and become fat. It’s really that simple. You need

good fat in your diet or your brain will shrivel up and die.

Okay maybe that was uncalled for but it is really unhealthy

to cut out good fats. Eliminate all sources of saturated fats

from animals as well. If you eat chicken, take off the skin.

Saturated fat sources are potato chips, baking, red

meat, and other fried, baked or pan fried food items.

Saturated fats and trans fats also come from hydrogenated

oils. Healthy fat is found in fish and nuts. It carries natural

oils and fatty acids that are good for you. Eat lean then you

become lean! Chicken and fish are much healthier than

pork and beef. You may very well feel that a diet consisting

of only chicken and wild fish will make you feel a lot

lighter and healthier. If you really wanted to, you can

eliminate all meat as our bodies can survive on vegetation

and water alone. It’s up to you.

c) Cut out the dairy products. You don’t need milk to grow

“big and strong” like the commercials say. Diary is also a

big source of bad fat. Eliminate milk, cheese, yogurt, ice

cream. You can supplement milk with soy milk. Soy milk

surprisingly tastes far better than milk and it is also a good

source of vitamin D. You can live without dairy products

and by eliminating them it will help you immensely in

losing weight. Don’t listen to all the mumbo jumbo that the

media and supposed certified people throw at you. They

don’t even know the truth half of the time.

d) Eliminate a big intake of carbohydrates. I don’t know

who started saying that carbs make you fat but it is not true.

Carbs are a prime source of energy for your body. As I

said, if you eat more than you burn off then you will gain

weight. It doesn’t matter if you are eating healthy food or

junk food, or have a great metabolism, you will gain weight

just the same. The reason I say to eliminate a big intake of

carbs is that carbohydrates are usually the main course in a

lot of meals. Some may have toast for breakfast, noodles


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for lunch and rice for dinner. It’s not about wiping them out

from your diet but more about cutting down the amount of

carbs that you eat and replacing bad carbs with the good

ones. Instead of two pieces of toast for breakfast you can

eat one. Eat whole grain or multigrain instead of eating

white (or bleached) bread.

e) Get rid of empty calories. This means to stop drinking

even occasionally. The truth of the matter is that you do not

need alcohol to survive. Your body will be fine without it.

Not only will it help you lose weight but will also prevent

one from looking and acting like a fool. You and I both

know what happens to people who had one too many and

carry heavy regrets the following day after drinking. It’s a

waste of money, waste of time, and people do get fat and

stay fat because of it. Empty calories also come in the form

of “comfort food.”

I honestly cannot tell you to quit smoking if you are a

smoker since I do smoke cigars myself. At the least you can cut

down smoking. The more you smoke, the less air capacity will be

available in your lungs. Not good for exercising.

Another habit you can eliminate is drinking anything other

than water. You can live a long time on water alone instead of

drinking anything else. If you want change you can surely make

yourself a nice fruit drink.

Eliminating bad habits and supplementing them with

healthier habits will give you a healthier result. Eat lean to be lean.

Eat bad fat or eat too much and you will get fat. It’s that simple.

You may also want to change other habits like being wiser about

people you hang out with.

Another thing to eliminate is stress. Stress breaks down the

body’s immune system. Stress will make the body weak and allow

disease to plant itself and grow. It will also kill the motivation to

lose weight as well. Stress leads to improper eating and over

eating. Many people under stress eat foods that they think,

consciously or unconsciously, will help them emotionally. A

person under stress may also neglect all food from their diet day to

day until the stress goes away. Stress can also aid weight gain.

In order to eliminate stress you must absolutely take

control over your own thinking. How do you get rid of stress in


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your life? It definitely takes practise and is not something you can

do over night but in the end, it is not too difficult to do.

Imagine someone who is having a blood boiling argument

with a family member when all of a sudden there is a ring of the

doorbell. Both people realise that their visitors have arrived for

dinner! These two people now go to the door with a snap change of

a different attitude, a more pleasing attitude, as they open the door

and greet their visitors.

How did they do it? They just did it and it is because they

wanted to do it. Immediately when the doorbell rang, it registered

in their heads that the guests had arrived and they changed their

attitude. They used their own self-control to change the situation.

In closing this paragraph, if you would permit me, I would

like to leave you with this thought; have you ever noticed that any

problem that causes stress in a person’s life, that person is always

there? Take a moment and think about it.

The Habit of Cleansing

So maybe this topic is not appropriate at the dinner table

but it is important. Your digestive system is as important a part of

the body as your brain and heart and all other organs. Its purpose is

to extract the good from the foods you eat and inject it into the rest

of your body.

Just as you brush your teeth, wash your hands, and take a

bath, you must also keep your digestive track clean. Failure in

keeping the digestive track clean and working properly means that

you could very well experience diarrhea, constipation, or a slow

digestion process. Those are only a few, and yet minor, symptoms

of a digestive track that is not taken care of. You can also become

extremely sick by not having a healthy digestive system. I will list

five ways to help keep your digestive system healthy:

1. Daily exercise helps improve digestion. Exercises that work

your abdominal muscles help move the contents through your

digestive system because of the contractions you would make

with your muscles. The rate of metabolism also rises from

general exercise. You will notice that your bowels will become

more frequent if you exercise compared to not exercising at all.


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2. Eliminating stress will help improve the flow of the digestive

system. Stress breaks down the body and can cause

inflammation, disease and other symptoms in the digestive

system. Stress can also cause stomach ulcers.

3. Eliminating bad fats and red meat will allow your digestive

system to act normally. Red meat and bad fatty foods are hard

on the digestive track.

4. Take your recommended daily intake of fiber. Eating fiber

rich foods will help keep your intestines clean enabling them to

function properly. You should also notice that by eating fiber

rich foods, you will feel lighter and healthier. By keeping your

intestines clean, you will also notice a smaller waistline. Too

much fiber will can also result in diarrhea. Sources of fiber

are: blackberries, acai berries, blueberries, red onions and

apples. Whole grain cereals and breads are also a good

source of fiber. You can mix fiber foods with other foods (like

blueberries and cereal) or eat them by themselves. Bran cereal

is another excellent source of fiber.

5. Chewing your food well before swallowing can help digest

the food more easily. When you chew food, the saliva starts

breaking down the food that you are chewing. The more you

chew before swallowing means the less your digestive system

will have to work at the end. Chewing food well will also help

your intestines absorb the nutrients better.

There you have it. The remaining three habits explained. I

would like you to know that these six principals are essential to

great health just as much as they are for weight loss. These same

principals will also help guide you into a fit body or a more

muscular body. These are the common threads you will find in any

health and fitness trainer. An important point is that these are all

habits and all habits can be acquired by anyone. You must want

to adopt them into your own lifestyle before they can be of benefit.


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Chapter 5 - A Quick Review

In the book thus far, we have covered the six principals vital for

great health and moulding your body to the way you want it.

Before moving on, let us give a quick review of the six principals.

Following this review will be one more chapter on shrinking fat

faster and the foundation of building muscle.

Principal #1 – The Right Mental Attitude

Having the right mental attitude is the primary principal

because it is the cause to your results. Your mental attitude is the

way you interact with your body, people and environment. It is

your look on life, in other words. Change the way you think about

health and fitness and through decisive action, your results will

change.

I mentioned that your habits control your outcome and in

order to change your outcome - you must change your habits.

Habits first take the form of thought. After thinking and acting in a

certain way and repeating the exact process over and over again

will create a habit. The more a new habit is used, the more the

habit will grow stronger and will be harder to break. You can

create a new habit to replace an old habit that is not working for

you. Thus you will get different results than what you have been

getting.

You must know where you are and where you want to go.

Without a worthy goal in mind, you have no direction. In order to

get to where you want to go, it’s also essential for you to have a

plan and take it step by step, day by day to get there. There is no

such thing as a quick fix that is healthy. There are no shortcuts.

There are good foods and bad foods and there is no magic

bullet or magic pill you can take to lose weight. You have to take

100% control of your own body and be 100% responsible for what

you do to it or for it.

Most importantly, did you write out your statement? If you

can recall, I mentioned that you should weigh yourself and write

out a statement of how much weight you want to lose and to read it

daily. Self-control (self-discipline) must be practised to lose


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weight, gain muscle, or get fit. The purpose of that statement is to

keep you focused on realising your goal. Nature will not bed its

rules for anyone. If we want something – it is our own

responsibility to go get it.

Principal #2 – The Habit of Healthy Eating

In chapter two, it was mentioned that you don’t need a gym

membership. One has to put in both the effort and the time to

shape the body to the way they want it. It actually takes a lot less

time, naturally, to lose weight than it does to gain muscle. It was

also said to keep electronics and anything that promotes laziness

away from you.

Do you now know the five categories of food and what

about the 6 classes of nutrients are? Empty calories will do no

good for the body but add on extra weight. Technically there is one

thing the body needs – energy. Energy comes in different forms for

the body and realistically there are 3 key nutrients when you

narrow everything down; proteins, fats, and carbohydrates. It’s

also unintelligent to blame fast food for weight gain.

Principal #3 – The Habit of Daily Exercise

Exercising is crucial when a person wants to lose weight in

bigger quantities and fast. There is no other way around it -

exercise cannot be dismissed. The purpose of exercise is to keep

the body in shape. Burning more energy than you take in will burn

those extra fat cells.

Walking and jogging are the best ways to burn off energy

when starting out. Stretching is not necessary but if you chose to

stretch before your light daily exercise you can stretch for short

amounts of time prior. We didn’t stretch before we decide to walk

for the first time and there were no repercussions from doing so

either. Stretching is not necessary before light exercises.

I also gave a handful of strengthening exercises for

different parts of the body. Not only can you build strength but you

also burn calories at the same time. Light exercises and the

strengthening exercises provided can be done every day. Don’t

fool yourself in taking a “day off” only to be absent from your next

day’s exercise. Taking a day off one day and then another day


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starts to develop as a bad habit. When you are developing new

habits – repetition is the key.

Principal #4 – The Habit of Sleep and Relaxation

Proper sleep is important. Sleep helps repair the body and

keep the immune system up and running. Avoid sleep debt. We

need at least 7- to 8- hours or more of non-interrupted sleep.

Depriving ourselves of sleep will have many negative

consequences.

Relaxation can be a time of quiet relaxation where you

clear your mind of anything that is going on and just sit or lay in

complete silence. Relaxation is also doing something that you

enjoy. Just like the old adage “all work and no play makes jack a

dull boy.”

Principal #5 – The Habit of Elimination

Eliminating foods you don’t need and are bad for you is a

necessity for you to optimize the overall health of your body and to

improve your body’s functions. Elimination of bad foods is

necessary for you to maintain a healthy body and to help aid you in

weight loss.

In order to lose weight in a relatively short amount of time,

you can eliminate sugar, bad saturated fat, dairy products, and

empty calories and lessen the amount of carbohydrates you eat

slightly while replacing the bad carbs with good carbs.

It is also best to eliminate, as much as possible, the stress in

your life by making a decision to do so. The mind affects the body

to a high degree and is in fact what runs the body 24 days, 7 days a

week. You can also achieve this by choosing the people you hang

around with as well as the environment you live in. The ability of

eliminating stress means to develop self-control. Self-control is

taking control over one’s own thoughts and actions. In this case, it

is the ability to switch focus from the bad to the positive.

Principal #6 – The Habit of Cleansing


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Keeping your digestive system clean at all times will help

you attain a healthy body and also help you lose weight. There are

five ways to help you do so:

1. Daily Exercise

2. Eliminating Stress

3. Eliminating saturated fats and red meat

4. Eating more fiber

5. Chewing your food properly

There are more ways to help keep your insides clean but

those five I have noticed work the best. You can also visit your

doctor and ask him/her about what else you can do to keep a clean

digestive system. Another obvious thing to do is to take a bath or

shower daily – especially when you have an exercise routine

going.


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Chapter 6 – Shred Fat or Build Muscle

This chapter is dedicated to accelerating the shrinkage of fat cells

and building muscle. Here I will explain, as an introduction and

guide, on how to get more of a fit body. In the case of toning

and/or muscle building, your diet has to change. Just as the diet has

to change for someone wanting to lose weight, it changes for those

who want more muscle.

It’s important for you to know that these methods are

natural and don’t require anything but your own effort and own

body weight. I know how to build muscle but do understand that I

never got massive and extremely ripped and will never claim to

have done so. I built my muscles to the point where my body was

an extra half an inch in diameter in muscle and toned enough to see

the individual muscle groups – more of a smooth look instead of a

ripped look.

The reason why I said an introduction to toning and muscle

building is that if you want to be the next Miss Fitness or Mr.

Universe, you should seek their help (the previous or current Miss

Fitness or Mr. Universe). I can help you lose weight and get a

more muscular body. I have never had 200 lbs. of pure muscle or

been as ripped as Jason Statham. I will NOT show you how to do

something that I have not done. Now with that understanding, let’s

continue.

Toning Your Body

Toning your body means to burn as much fat as it takes to

reveal the definition of your muscles. It is reducing the percentage

of body fat to as little as possible and at the same time, increasing

your muscle mass. A good example is Jason Statham. The best

way to tone your muscle is through interval training and weight

training. If you want to bulk up and shred fat, bulk up first and

shred after.

Interval training is a burst of intense cardiovascular

exercises with intervals of moderate exercises. If you take running

for example, you would sprint with all your might for a period of


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time and then switch to walking or jogging for a shorter period of

time. There are no breaks in interval training.

The exercises are intense and the breaks in between are

supplemented with short medium intense exercise. So you could

sprint hard for 20 seconds and then switch to walking or jogging

for 10 seconds. Follow this for about 10 to 15 minutes minimum

on a daily basis. You can also use this method to lose weight fast,

however, if you are currently out of shape, I would not

recommend you push yourself this hard at the beginning. Take

time to get used to average everyday exercises like walking or

jogging before attempting this.

Your diet plan could consist of just chicken, fish,

vegetables and fruits. Don’t eliminate carbohydrates completely –

you can use them for energy. And the more intense your exercise

program, the more energy you need in your daily diet. If you don’t

eat enough carbs, you could possibly break down both the fat and

muscle in your body. You don’t want that.

Drink water to keep your body hydrated and prevent it

from overheating. Always keep a bottle of water handy. Pushing

yourself too hard and overheating will knock you out - literally.

Rest is important. The more intense your exercises, the

more rest you require. Your muscles go into repair mode when

you sleep and your body refreshes itself, too. People may tell you

to do no more one hour a day for five or six days a week and then

take one or two days off. It’s complete nonsense. Do we have to

take a day off walking because we do it every day? No we do not

have to take a day off – if you manage your training right. If it was

necessary then we would have to go one or two days without

walking period but our leg muscles are always fine. When you lift

heavy weight, then yes, you definitely need to give your muscles a

good 48 hour break, at the least. Otherwise you risk overtraining

the body and won’t gain anything.

The example of sprinting and then light jogging or walking

in between is only one example. Instead of going out to run and

walk, you can also do this at home by running on the spot for 20

seconds then changing to jogging on the spot for 10 seconds and

then jumping jacks for 20 seconds – then repeat.

You can also look into plyometric exercises, mixing them

up and doing these exercises at an increased rate. Doing so would

give you a variety of interval training exercises instead of just


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walking and running. I urge you to keep it simple instead of

making things unattractive and complicated. Changing your cardio

exercises all the time because you get bored of it proves nothing

and does nothing. Change too much and too often and you may

find yourself a quitter.

Building Muscle

Building muscle is not as difficult as it looks. Again your

diet has to change and your exercises have to change also. Men

can build muscle faster and bigger than women, naturally. If a

woman lifts heavy weight, it’s harder for her to bulk up. Instead

she will get more toned as opposed to building big muscle. So for

the women out there, you won’t “bulk up”.

The idea here is to eat more, a lot more, and add more

protein to your meals. To build muscle, you have to lift heavy.

Your muscle responds to weight. The heavier the weight, the more

the muscle will break down and the more it will grow as it’s

repaired. It is vitally important to add more protein in your diet.

Protein is the major building block of muscle. You can do so by

adding in more high protein foods or buying protein powder and

mix into shakes.

How much protein and how many calories are needed?

I’ve heard, through hear-say, that you should take 1gram of

protein for every 1lb. of lean body weight. (Lean muscle mass is

the weight of the muscle only and not the combination of muscle

and fat in the body.) I found that I grew muscle better by taking

1gram of protein for every 1lb. of body weight. For example, at

the times my muscles grew, I was eating about 129 grams of

protein when I started out. The more muscle and weight I gained

then the more protein I added to my diet. If you eat more protein

than your body can handle then your body will turn it into waste

and dispose of it. When you eat or drink your protein, spread it out

throughout the day. You can only digest so much protein in one

sitting. Also, the best time to take in protein is within 15 minutes

after your work out.

All I can say about calories is that you should consume a

lot of calories if you lift weights or if your daily job requires really

heavy labor. The heavier you lift the more energy you need. A high

calorie and high protein diet is needed for building muscle.


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Muscles take around 48 hours to repair themselves. What

happens when you lift heavy weight is it creates micro tares in

your muscle fibers. The body then attracts protein to the muscle

tares and fuses them back together.

When the muscle completely heals, the muscle is a bit

stronger and a bit bigger. By repeating this process over and over,

you get bigger and stronger. Lifting too heavy can strain various

parts of the body and could also cause some serious damage.

Don’t kill yourself and it’s important to keep your ego out of the

way when you exercise. If you try to prove to someone else that

you’re bigger and better, you might just rip a muscle or break

your back.

When muscle building or toning your body, you want to

know the numbers. This means counting how much protein and

calories you eat.

I’m neutral about steroids - not against steroids but not with

them, either. My philosophy is to stay natural. Anyone who takes

steroids is more or less on an ego trip, wanting to be bigger and

better than the next fellow for whatever reason. Usually an

inferiority complex (mostly in men) is the reason. If you want to

compete in the Mr. Universe bodybuilding competition then you

don’t really have a choice but to take steroids.

So again, to build muscle you need to eat more, consume

more protein sufficient enough for your muscles to repair and

grow bigger and stronger and you have to lift heavy. Always

raise the amount of weight for your exercises, weekly or bi-

weekly. If you curl 20 pounds, your biceps will adapt themselves

to the weight - meaning they will only grow so big. Weight

resistance training using your own body weight is great weight

system. The more weight you gain, the more weight you

automatically push.

I don’t believe in “muscle confusion.” Some

“professionals” came up with a theory that you have to confuse

your muscles to grow bigger and stronger. I agree to disagree.

The reason is this; muscle responds to weight. Muscles cannot be

“tricked” and they do exactly what you want them to do. Muscles

are not exactly “intelligent” where they can think for themselves.

Lift more weight to grow more muscle. Muscle responds to weight

and grows with heavy weight. There is no scientific evidence that

supports the muscle confusion theory.


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Basic Weight Training Exercises That Work

I will list upper body, lower body and core exercises. They

don’t need expensive exercise equipment or weights for that

matter. You will be using your own body weight for weight. The

only thing you may want to look at getting is a chin up bar. You

can get the door jammer style bar, build a simple one, or use a

strong tree branch or go to a playground and use the monkey bars.

Weight resistance training with your own weight is the

best to start out with if you are beginning to lift weight. Think of it

as a way to build muscle and get stronger before jumping into

dumbbells. The best part about these exercises is that you can do

them anywhere, anytime, and these alone can build a good body.

The repetitions are most important when working out. To

build muscle, do 8-10 reps per set. More than 10 reps for each set

are more for building endurance instead of muscle mass. Muscle

failure is when no matter how hard you push yourself, you just

can’t fit in another repetition. You want to get to that point for

every exercise. There are eight natural exercises. They are:

Close Grip Chin Ups – You need a chinning bar for this exercise.

Get your hands on the bar with your palms facing towards you.

Make sure they about shoulder width apart. Lift yourself up and

raise your chin over the bar then let yourself down again. Repeat.

Set a goal for 2 sets of 10 reps.

Push Ups – Get on the ground, belly facing down. Have your

hands on the floor about shoulder width apart. Bring your chest

down to the ground while keeping your back strait. Push yourself

up, extending your arms fully. Repeat. Set a goal of 3 sets of 10

reps.

Triceps Bench Dip – get a chair, bench or something that will

hold your weight and is about 2- to 2.5- feet off the ground. With

the bench behind you, place your palms on the edge of the bench

as you slide your feet together and forward on the ground in front

of you. In starting position, your arms should be extended. Let

yourself down by bending at the elbows and push yourself up back

to the starting position. Repeat. Set a goal for 3 sets of 10 reps.


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Wide Grip Chins (behind neck) - Grip the chin up bar with palms

outward and your hands placed wide apart so that they are just on

the other side of the elbow. Pull yourself up and bring the back of

your neck up to the bar as close as possible. Come back down and

repeat. Start with a goal of 1 set of 10 reps.

Sit Ups – Lay down on your back with your knees bent at a 45

degree angle and your feet flat on the ground. (Find something like

a couch that is heavy enough so that you can hook your feet under

it to help stabilize yourself while doing this exercise.) Place your

hands on the side of your hips and raise your upper body at the

hips. Go as far forward to your knees as you can and come back

down. Repeat. Have a goal of 1 set of 50 reps.

Leg Raise – Lay flat on your back and your hands, palm down, on

each side next to your body. With your legs together, bend your

knees and bring your legs as close to your chest as possible. Bring

your legs back down and repeat. Set a goal of 1 set of 40 reps.

Squats – Standing up with your feet about a foot apart and toes

facing outward, place your hands on your hips. Keep your back

and neck strait as you bend at the knee, squat down, and raise your

body back up to starting position. Repeat. Set a goal of 1 set of 30

reps.

Calf Raise - In a standing position, place your feet together and

arms at your side. Use your toes to raise your body as high as you

can. Hold for a second and then release and bring your body down.

Repeat. Set a goal of 1 set with 30 reps.

If you find the amounts of sets and repetitions easy when

you start out, increase them by ten. Once you’ve reached the

goals for each exercise, increase them by ten. For example, if you

did 2 sets of 10 reps for an exercise, change it to 3 sets of 10 reps

the next time you exercise. Always raise your limit and set that a

new goal. Test yourself. See what you are capable of and you will

find that you can reach whatever height you aim for.

Remember to breathe properly. Breathing properly

means inhaling before working the muscle and exhaling while

working the muscle. If you are doing a push up, you would breathe

in going down and breathe out when pushing up. If you get dizzy


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during or after an exercise, then you are probably breathing

incorrectly. You muscles need oxygen and more oxygen is needed

when you work your muscles.

You can do this exercise routine in 2 ways. You can divide

it into upper body one day and core and lower body the next

day. On the other hand, you can do all the exercises in one day,

at one sitting, then take a day off and then repeat it again the

following day. It doesn’t really matter if you choose to do it in the

morning, afternoon or night. Anytime is fine as long as you do it

on a regular schedule.

Get Educated

Keep it simple. I do my own research and my body is the

test subject. I read books, watch videos and find other sources of

information and try different exercises and dieting methods myself.

If I get results, then I know it works. If it doesn’t work, then it

doesn’t work.

It also helps that I had someone to look up to from since I

was a kid for healthy living and building muscle. Some diet and

exercise plans will not appeal to everyone. It’s about finding what

works for you.

The last time I grew more muscle was when I was working

in the oil field. Years back I decided that what I was making for a

yearly income was not good enough. So I applied at different oil

companies to work on an oil rig. I heard that was the place to make

big coin. I got hired and was sent out to work.

The first day was a huge surprise. Yes the money was big,

but you also work damn hard for it. It was labor intensive. It

wasn’t just pushing a small broom around and throwing out the

garbage. Nor was it stocking shelves at a local department store.

Then I got the idea that since I was pushing, pulling and lifting

heavy weight, I’ll start the protein shakes again and start eating

like an animal. So I did.

I went to eating about five meals a day plus seven protein

snacks, including a couple protein shakes in between. My bowel

movements were normal so I knew that I was not taking too much

protein, and I also had the energy to last my body throughout the

day. The shifts were 12 hours a day and 3 weeks strait. If they

needed extra help for a week longer, I’d offer to stay.


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Sometimes it felt like the work shift would never end. But

none the less, I got through it. In between hooking up the piping to

drill deeper, or to take out the pipe, I would clean the inside and

outside of the oil rig to keep busy. It consisted of using a small

brushed, long handled scrubbing broom. That was a good work out

for the arms and upper chest and you can feel the impact by the

end of the day. After work, I would go back to my hotel room with

sore stiff muscles, which is the sign you want to feel. If your

muscles are not stiff and sore – you are not gaining anything. (That

must be where the “no-pain-no-gain” came from.)

Every night I would sleep about 7 to 8 hours and then off to

work again. After the first four weeks of eating more, taking in

more protein and heavy lifting, pushing and pulling, I gained about

a quarter inch of muscle. And since the job required the use of

practically every muscle in my body, it was easy to grow muscle in

somewhat equal proportion.

Finally I got a week off. You work hard long hours for

weeks and usually get a week or two off, depending how many

days in a row you work and what company you worked for. During

the week off, I continued basic weight resistance exercises like

push ups, chin ups, etc. on my time off and went back to work.

Now the reason why I don’t believe that someone needs a

day off from light exercising is because I was able to do what I was

doing for weeks on end. A good night’s sleep was a sufficient

amount of rest for the heavy lifting. My body obviously grew

bigger and faster without taking a rest day. I found that my gains

were better than if I had been taking a rest day in between.

But there is a bad point. This can possibly lead to long term

chronic health issues like back problems and so on. Proper rest

when lifting heavy would be this: If you exercise your chest and

back one day, work them again two days (48 hours) from the first

day. So if you worked your chest and back on Monday then do

them again on Wednesday. That way your muscles get 48 hours

rest in between. If you are just starting out and find your body

really sore, like to the point you can’t walk the next day, take two

or three days off in between and go at it again.

Be Smart About It


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If you are not sweating you will probably not be getting

any results. I say that only for the reason that building muscle and

losing weight requires effort. The more effort you put into building

a healthy body, the more you generate heat and sweat. Remember,

the energy in your body leaves as heat.

If you want to compete in a body building or fitness contest

then make sure you find someone who will help you train that has

been in a competition themselves. It is a good idea to find out who

achieved what you want and emulate them. If they don’t have time

for you, they will probably have a book or program out there that is

available.

For big time bodybuilding, it is said that there are different

body types. Some types can build muscle faster and bigger than

another body type. These body types are also said to be genetic.

Even though genetics do play a role in physical heredity, it doesn’t

mean you can’t go after what you want. Genetics as a whole is

not fully understood and in this day and age, a lot of us actually

consist of mixed body types and not just a single type.

Always Go Forward

We now come to the closing of this book. Read this book

over again. If you have a question in mind or lose track of where

you are going, come back to this book and find the appropriate

chapter that you think can help aid you at that specific time. You

can also contact me as well and I will do my best to provide you

with answers.

Creating and maintaining a healthy body is really this

simple. You must be willing to go the extra mile and do what it

takes to get yourself from where you are now to where you want to

be.

Every wild animal in the animal kingdom must do

something in return for their food. If a monkey wants a banana,

that monkey has to climb the banana tree. If a lion wants to eat, it

has to go hunting for its food. The best part is that ninety nine

percent of all animals are always fit. It’s rather rare to see an obese

animal in the wild, isn’t it?

Humans work the exact same way with one exception: we

no longer have to hunt for our food and it’s not only the strong

(physically fit) that survive anymore. Technology has made the


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human race pretty lazy. For food we go to the store. Less and less

labour is required at work now than ever since steam engines, gas

engines and computers were invented. That means our bodies get

less of a work out each day. Old fashioned hard labor some will

call it.

Tie up your left arm for one year and lift weights using

your other arm for the same year. What is the result? Your left arm

will shrivel up and slowly die off and your right arm will adapt

itself to the weight by growing stronger and bigger muscle.

Whatever you neglect to use, you will lose. And that goes for your

mind as well as your muscles, bones and the rest of your physical

body.

We don’t all have to be muscular and ripped but we should

all, at the very least, be healthy and fit. It’s about being healthy and

being able to enjoy life for what it is and can be.


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To Your Success

If you can habitually be healthy and sculpt your body to the way

you want it then you can achieve pretty much anything else in life.

Health is a practice. Fitness is a practise. Dieting doesn’t mean to

limit yourself but to change your lifestyle so that it benefits you in

a positive way – the way you want it. Being healthy and keeping

fit teaches you how to get what you want out of life.

You can stay at your perfect weight easily once you attain

it. Knowledge and experience is the only shortcut that life will

allow. Don’t look for any miracle pill because you will never find

one. Instead, look to life and what it is trying to teach you. Life

itself is The Greatest Teacher there ever was.

While there is still so much controversy about what you

should or should not eat and what exercises are better than others,

this book will not fail you. These principals are set in stone and

have stood the test of time. Learn about the life of any great

bodybuilder or fitness professional and you will find that these

principals are present. There are just some things that will never

fail – these principals. Keep this in mind: burn more energy than

you consume. And you can do that by being physically active.

The message in this book was actually quite soft. Take for

example what I said about sweets, sugar, and fast food; eat less and

less and eventually lean off of it entirely. Before we began to hunt

and clothe ourselves, what were our habits and what did we eat?

Nature will always be much wiser than any genius, scientist,

researcher, living or dead – and they know that.

The most important thing that lays the foundation to your

success in weight loss is: know what you want and you must want

it bad enough and take persistent action towards what you want.

Any fool can blame genetics and this and that for their failure.

Never be subdued by the people who tell you “it’s impossible” or

that you “can’t do it” because “they” are always wrong.

It’s not about competition or beating the other person.

Weight loss and building the body is for health and wellbeing. The

biggest competition you will ever have is yourself. YOU are the

biggest component you will ever face in any arena. Always strive

to be better and do it for you. Your mental attitude is your most

precious asset. Instead of feeling envious or jealous of another


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person who has got what you don’t have, become friends with

them. Ask them how they got to where they are. Learn from

them.

I’d like to suggest that you continue your education in

healthy eating from here on. Get into health and absorb and use the

most useful information as much as possible. Be on it every day.

Also, it’s a good thing that once you have developed the habit of

following the routine(s) I gave you, keep educating yourself on

different exercises that will benefit you in different ways.

Good references to get information on health and fitness

are; BBC, BBC Documentary, Readers Digest, Bodybuilding.com.

People to research are; the old school bodybuilders like Arnold

Schwarzenegger, Charles Atlas, and Frank Zane. Search Google

with caution and always check to see who is writing the articles

and blogs, or whatever literature that you come across.

The more accurate knowledge you gain and the more you

apply that knowledge, it will leave you more successful and wiser

every time. When you become fit, find someone who wants what

you now have and be their partner. Help them work towards good

health as you continue your journey towards yours. Help uplift

them when their self-doubt hits them. Always be there when they

need a helping hand.

The sky is the limit and don’t let anyone tell you what you

can or cannot do. That is for you to decide. In parting, I wish to

remind you that: you can accomplish anything you put your mind

to.

Kindest Regards,

Russ Nagamori

www.RussNagamori.com

P.s. If you have any questions or want further assistance,

please do feel free to contact me any time (more than happy to

help ☺☺☺☺ ) at contact @ russnagamori.com

Also – don’t forget to sign up for your free

subscription to the Brains and Brawn Weekly

Newsletter!


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