Date post: | 28-Jan-2015 |
Category: |
Health & Medicine |
Upload: | paul-ciurysek |
View: | 164 times |
Download: | 3 times |
How to lose healthy weight,
How to lose weight rapidly
Dr. Paul Ciurysek, M.D.
How to lose healthy weight / How to lose weight rapidly
Before reading this book, download the accompanying manual “The Fat Loss Blueprint” by clicking:
Fat Loss Blueprint
How to lose healthy weight / How to lose weight rapidly
LEGAL NOTICE
This book is © All Rights Reserved. You may not sell this book. While reasonable attempts have been made to ensure the accuracy of the information provided in this publication, the author does not
assume any responsibility for errors, omissions or contrary interpretation of this information and any damages or costs incurred by that. The author does not warrant or represent at any time that the
contents within are completely accurate due to the rapidly changing nature of the Internet.
This book is not intended for use as a source of legal, business, accounting or financial advice. All readers are advised to seek services of competent professionals in legal, business, accounting, and
finance field. While examples of past results may be used occasionally in this work, they are intended to be for purposes of example only.
No representation is made or implied that the reader will do as well from using the techniques. The author does not assume any responsibility or liability whatsoever for what you choose to do with this
information. Use your own judgment. Any perceived slight of specific people or organizations, and any resemblance to characters living, dead or otherwise, real or fictitious, is purely unintentional. In
practical advice books, like anything else in life, there are no guarantees of results. Readers are cautioned to reply on their own judgment about their individual circumstances to act accordingly. You
are encouraged to print this book for easy reading. Use this information at your own risk
How to lose healthy weight / How to lose weight rapidly
Before reading this book, download the accompanying manual “The Fat Loss Blueprint” by clicking:
Fat Loss Blueprint
How to lose healthy weight / How to lose weight rapidly
How to lose healthy weight / How to lose weight rapidly
y goal in writing this book is to provide you, the client, with world-class
information that will help you attain all of the weight-loss goals you are
striving for, as well as how to lose healthy weight. Since health and wellness is
always kept at highest priority, I would like to take this time to advise you on
seeking the care of a licensed medical professional if you intend to participate in
a fitness regimen. The information in this book is not intended to diagnose,
treat, or cure any diseases.
I am excited to bring you all of the revolutionary weight-loss secrets that are changing the way people approach their health and wellness. This book was written for anyone who wants to learn how to lose weight rapidly. My goal is to bring you the most revolutionary and time-tested strategies of weight- loss that have been proven over and over again to bring immediate and long- lasting results. Once you have completed this book, you will be armed with the best weight-loss and fitness strategies that this planet has to offer. You will have the knowledge required to turn yourself, your friends, and your family into healthy and strong individuals. I have purposely condensed the information in this book so that it is an easy to digest read. This makes things more simple to understand, leaving you able to quickly and effectively implement even the most complex fitness tricks of the trade. Take your time and read through this book, do not attempt to change your life overnight, however use the information in this book to change your life and create the body of your dreams. With a little drive and dedication, you will achieve all of your dreams and goals, I am 100%
M
How to lose healthy weight / How to lose weight rapidly
confident of this! From this moment on, you will never look back and you will be an inspiration to others!
To your success in health and wellness,
Dr. Paul Ciurysek, M.D.
How to lose healthy weight / How to lose weight rapidly
Contents
I. Introduction
II. Insulin & Cortisol
III. Nutrition
IV. Strength Training
V. Cardiovascular Training
VI. Trick Your Metabolism
VII. Final Words..
How to lose healthy weight / How to lose weight rapidly
Introduction
he road to a lean, standout physique is definitely not something that
comes overnight. It is not something that is achieved with a bottle of
magic pills, and it is not achieved with a quick-fix diet scam.
Unfortunately, the fitness industry is polluted with people who are willing to
throw away their morality in order to make a quick buck off of people's
emotions. I decided to create the this weight loss book because I was
tired of watching so many people throw away their
hard earned money on empty promises that were
never delivered. I truly believe that if everyone
would learn the proper information, which is in this
book, about nutrition and exercise, that we can
come close to ending the obesity epidemic that we
currently face in America, and the world.
Ultimately, I want you to feel confident again, I
want you to be proud of your body, and I want you to stop throwing away all of
your money on scams that simply don't work.
There's an overwhelmingly vast number of people I have come across, that truly
and honestly do not know what they should eat and what they should not eat. I
take for granted the know-how that I possess, the understanding of food and
exercise, that for me makes maintaining a healthy weight and lifestyle fairly easy
and effortless. I am going to make you feel the same way. I can tell you that it
has taken me close to fifteen years to develop my skills in the fitness and
T
I truly believe that if everyone would learn the proper information about nutrition and exercise, that we can come close to ending the obesity epidemic
How to lose healthy weight / How to lose weight rapidly
nutrition game, I can also tell you that before I started educating myself, I was
fat, out of shape, and just plain unhealthy. Here is the good news though, the
knowledge that I have accumulated over these years is right here, in this book,
nicely organized and condensed into seventy pages or so, so that the average
person who has little to zero knowledge of this field, can finish and be ready to
teach the next person they see.
So what can you expect from reading "How to lose healthy weight"? You can
expect to come away with complete knowledge and understanding of how to use
healthy carbohydrates, proteins, and fats in your daily nutritional regimen in a
way that will turn your body into a fat-burning machine. You will know how to
eat for whichever goal you may have, whether you want to gain muscle or lose
fat, or get absolutely ripped, you will find the knowledge in here. You will
understand the science behind the food you eat, that is, how come eating certain
foods can make you fat faster than others. You will
know how to create a short but intense workout
regimen that will turn your body into a fat-burning
machine, twenty-four hours per day, seven days a
week. You will know which exercises produce
absolutely amazing results in no time as well. Basically put, this book will teach
you how to easily and quickly implement only the best of the best so that you
can focus on living the best life you can, and not being consumed by dieting and
suffering. Even if you have never set foot inside a gym or fitness center, I can
guarantee you that after reading this book, you will know more about achieving
Turn your body into a fat-burning machine, twenty-four hours per day, seven days a week.
How to lose healthy weight / How to lose weight rapidly
success than even the most seasoned gym veteran.
Your very first hurdle will be when you experience what is known in fitness
circles as the “lag phase”. This lag phase refers to the first 2-3weeks of a new
fitness program, and it is when you don’t experience any results. This is the
point at which most people get upset and quit, assuming
they just can’t get the results that they want. Staying strong
and making it through this lag phase is the key to meeting
your goals. You will notice one day, all of a sudden, that you
start to see changes in your body, and once you have started
to see some changes, they will continue to get better and
better. This is a great feeling, and it will be all the motivation you will need to
work hard through the rest of the program. So no matter what, have confidence
that you will soon see the results, and you will soon be reaping the benefits of
your hard work and dedication.
Staying strong and making it through this lag phase is the key to meeting your goals.
How to lose healthy weight / How to lose weight rapidly
Insulin and Cortisol
here are two very important hormones that are the cornerstone of
our discussion on weight-loss. These hormones are cortisol and insulin.
Now I’m sure most of you have heard about these two hormones,
these days they are getting quite a bit of press, especially in the supplement and
weight-loss industry. A lot of the talk behind both of these is aimed at selling
you some radical weight-loss diet or pill, that will control cortisol, or suppress
insulin. Diets such as the Atkins, South Beach, and any other that involves the
same concept of cutting out carbs is aimed at preventing insulin secretion by the
pancreas. One of my main reasons for embarking on weight-loss education as a
career is because I am sick and tired of watching immoral people make millions
of dollars selling gimmick after gimmick using these principles, while I am going
to arm you with the basic knowledge of how to naturally control these hormones
with nutrition and exercise. They are so simple to manage, and if done safely,
are lifelong lessons that will keep your weight controlled very easily. Think about
it, yes you probably lost some weight on the Atkins diet, but do you honestly,
deep down, think that it’s smart to eat a diet of bacon and other fatty animal
meats? You know its not, and until you can admit that life doesn’t work that
way, you will have trouble with weight.
I will now tell you something about me personally. When I was in high school I
decided I was finally going to lose my excess weight, and I had no clue what I
T
How to lose healthy weight / How to lose weight rapidly
was doing, so I’d starve myself all day long, then come home and eat basically a
whole box of raisin bran cereal, then get sick because I overate. How ridiculous
does that sound? But I didn’t know any better, I figured if I ate once a day a
was bound to lose weight, WRONG, it wasn’t until I learned the proper, and
only way to really lose and manage my weight that I saw results. And you know
what, I don’t really have to try hard today to stay lean, I do watch my diet most
of the time, but if I want something bad, I will usually eat it. The reason I can
do this is because I apply the right principles 90% of the time, and I’ll teach you
that you don’t have to be perfect all the time, just most of the time. Life is too
short to suffer, and with these principles that you’ll learn in “Small Habits, Big
Results”, you will see that it is so easy to lose weight and keep it off when you
truly “get it”.
Let’s talk about cortisol.
ortisol is a hormone produced by the adrenal glands that is secreted in
response to stress in the body. Whether psychological stress, emotional
stress, physical stress, it doesn’t matter, the end result is basically the same
when cortisol is secreted, and for our purpose of weight-management, this is the
storage and accumulation of fatty tissue. A few words about cortisol, it is not
completely detrimental to us. In fact, cortisol is very important for many bodily
functions, namely: proper glucose metabolism, regulation of blood pressure,
proper release of insulin, immune function, and inflammatory responses.
Since cortisol is a stress hormone, it is secreted in response to a “fight or flight”
C
How to lose healthy weight / How to lose weight rapidly
response when the body detects stress, and is gives us the following:
‐ a quick burst of energy for survival reasons ‐ heightened memory function ‐ bursts of increased immunity ‐ decreased sensation to pain ‐ maintenance of body homeostasis.
Now if the body doesn’t get back to a relaxed state, then cortisol remains
elevated, as is present when we are in a state of stress. For our purposes, what
I want to link this “stress” to is the state of starvation. When our bodies are in a
state of starvation, as it is when we don’t follow the frequent meal theory that I
am teaching you, the adrenal glands secrete cortisol, and what happens when
cortisol is elevated for more than just a few minutes is the following:
‐ Impaired cognitive performance (slowed brain power) ‐ Suppressed thyroid function (hypothyroidism causes severe weight gain) ‐ Blood sugar imbalance, namely hyperglycemia (a cause of DM2 as well as
the weight gain ass’d w/ DM2) ‐ Decreased bone density (ie. Osteoporosis) ‐ Decrease in muscle tissue ‐ Higher blood pressure ‐ Decreased immunity and inflammatory response in the body, which will
cause poor wound healing, and easier acquiring of colds, flu, etc. ‐ Increased abdominal fat (this fat deposition around the abdomen comes
with many severe health consequences)
*Increased abdominal fat is linked to: heart attacks, stroke, increased LDL, decreased HDL, which itself leads to more health problems.
Note: LDL is bad cholesterol, and HDL is good cholesterol.
The thing you have to realize is that the acquisition of just one adverse health
effect such as some abdominal fat can lead to altered blood sugars, which can
then lead to diabetes, which can then lead to things like loss of sensation in the
How to lose healthy weight / How to lose weight rapidly
feet, which can lead to increased infections of the foot, which is associated with
increased likelihood of amputation. Can you see how one small problem such
as accumulation of fat around the abdomen can lead to so many adverse health
consequences? This is why my goal is to teach you WHY hormone regulation is
essential to your success, because once you understand why hormones cause
obesity, it is easier for you to manage them, and thus prevent the detrimental
effects.
I want to throw in that cortisol has also been shown in laboratory setting to
destroy collagen, which is the protein in our body that is responsible for keeping
the skin elastic and young looking, it has been shown to destroy it 10x faster
than normal levels of cortisol. Thus excessive levels can speed the aging process
drastically.
So when are cortisol levels highest?
1. They are the highest in the morning, upon waking, why?
This is because you have been without food all night long, and as I mentioned
starvation is a trigger for cortisol release. You will learn in the nutrition section
exactly what you can do to keep cortisol levels suppressed, and in turn keep your
abdominal fat to a minimum.
2. They are high after you have been without food for about 4hrs. This is why
I’m asking you to eat every 3hrs or so, because you want to completely prevent
this release from occurring, if you wait 4-5hrs between meals on a regular basis,
How to lose healthy weight / How to lose weight rapidly
you create a hormonal environment that is a breeding ground for fat
accumulation.
We don’t need to worry about normal cortisol secretion in response to normal
stressful events, but it is the chronic secretion of cortisol that we concern
ourselves with. If you are someone who worries constantly, you have elevated
levels of cortisol compared to someone who has a more relaxed demeanor. For
reasons such as this, you want to maximize the control you have over cortisol,
and the best way to do that for our purpose is by eating something every 2-3hrs,
which we will discuss in more detail later in the nutritional component of the
book. You will also learn in a bit how when you workout for too long, your
body releases cortisol. You will be shocked to hear this, but most people who
really know what they’re doing in the fitness world don’t exercise for any more
than an hour at a time, and they realize that working beyond the 45min-1hr
mark is actually counter-productive to their fitness goals. You have to be liking
this so far, I’m telling you to eat more often and I am insisting that you don’t
workout for more than 45 minutes at a time.. so far not too bad! I will tell you
something, I only lift weights for about 15minutes when I do lift weights, and I
have the same muscle mass that I do today that I did when I was 18 and lifting
for three times as long. Our bodies just do not require excessive exercise for
great results, what you need is proper intensity.!
How to lose healthy weight / How to lose weight rapidly
Let’s now take a look at insulin.
nsulin is a hormone that is secreted by the pancreas. In normal
functioning, it’s purpose is to drive the glucose that we eat into our body’s
cells. We all know about a disease called diabetes. In juvenile onset type 1
diabetes, the pancreas does not produce insulin, causing illness because the
body isn’t properly provided with energy.
For our purposes, we need to focus on type 2 diabetes, which is caused most
commonly by obesity, bad nutritional habits, and a lack of exercise. When we
gain some weight, especially abdominal fat, our bodies become insensitive to the
action of insulin, and what happens is that we basically develop an inability to
use glucose. This may not sound too serious, but the development of diabetes is
one of the most detrimental diseases you can develop.
Allow me to explain why:
There are so many adverse health effects associated with diabetes, and they can
include:
1. Visual disturbances such as cataracts, glaucoma, and even blindness can result.
2. Neuropathies, which is tingling and loss of sensation in limbs. What can this lead to? It can cause changes in the skin, ulcers, and poor circulation(which can cause decreased ability to heal, which increases capacity of infections). these can all lead to amputations, which are very common in long-term diabetics.
I
How to lose healthy weight / How to lose weight rapidly
3. Skin infections: bacterial infections such as: boils, folliculitis, and carbuncles. As well, fungal infections are more common in diabetics.
4. Hypertension: 2/3 of people with diabetes develop blood pressure. Blood pressure can be controlled with proper diet and exercise, as can type 2 diabetes.
5. Erectile dysfunction: something a lot of men with diabetes or risk factors for diabetes may not know, is that approximately 60% of men with diabetes who are over 50yrs old develop ED. And in men with diabetes who are over 70yrs old, approx 95% will get ED.
Diabetes causes damage to the nerves and vessels, so the risk of ED increases
significantly with diabetes. And the option to use erectile dysfunction drugs isn’t
always an option for men with diabetes.
It is important to know, as I am sure many of you do, that if you have developed
type 2 diabetes due to obesity, terrible nutritional habits, or complete lack of
exercise, that it is reversible with a change in some of your habits. The one
positive aspect of having type 2 diabetes, is that it can be reversible when you
know how to do so. This book will teach you, through proper nutrition and
exercise habits, how to reverse this debilitating disease.
So there you have a short run-down of the two hormones that I know are
responsible for causing not only weight gain, but all of the associated co-
morbidities that come with it. Most of you are reading because
you want to lose weight to look and feel better, but I want to give you more
education in order to give you stronger and deeper reasons for wanting to lose
weight. This will allow you to approach weight loss from a much different angle,
and if you can go through your day thinking to yourself: “How can I control
these hormones?”, then you will find that keeping to a lifestyle that will promote
How to lose healthy weight / How to lose weight rapidly
weight-loss and health will come much easier for you. Instead of focusing on
counting calories and getting exercise, I am going to teach you how to keep
these hormones in check, which as you will notice quickly, will produce incredible
results in no time at all.
What should you know in order to help yourself?
We are going to discuss metabolism. What it is and how it works. As well, I am
going to give you some incredibly easy tricks to implement into your life that will
boost your metabolism here and there, and this will cause cumulative positive
results.
What is the secret to lasting weight loss?
The secret is simple, we need to learn how to control cortisol and insulin in order to prevent fat accumulation. We also need to learn how to make incredibly small strides each day, even each hour, that will result in cumulative weight losses, and will help you keep them off. I am a firm believer and I know from experience and results, that if you can control the accumulation of fat through regulating your hormones, you will have a much easier time losing weight.
How to lose healthy weight / How to lose weight rapidly
Nutrition
can tell you without a doubt in my mind, that the toughest part of
transforming your body and mind through a weight-loss program will be the
nutritional aspect. The hardest part for everyone, beginner or professional fitness
figure, is sticking to a sensible eating plan. It may be a bit difficult at first, but
within a short period of time, even this toughest aspect will be effortless for you.
At first you may feel weak or tired, and think maybe you aren't built for this, I
will tell you right now that yes, you are! And you are not alone in feeling this
way. Our whole lives are built around eating, and it is usually big, filling, calorie
rich foods! Eating in our society is hardly ever about providing our bodies with
nutritious calories, rather it is about getting together with friends,
eating portions that are way too big, and socializing amongst the
meal. I first want you to realize that changing your social life is
absolutely not necessary in order to achieve success. There are
plenty of very “in shape” people in the world who have very active
social lives and who eat out daily! I am going to let you in on the
secrets that we can use in order to make sure that an evening out
doesn't mean ruining your goals and your physique.
First things first, if you do not currently eat breakfast in the morning, you
absolutely must start doing so. Studies have shown for years that people who
eat breakfast are less likely to overeat throughout the day and night, which
translates automatically into dramatic weight loss.
Growing up, we've all heard how breakfast is the most important meal of the
I
People who eat breakfast in the morning are less likely to overeat.
How to lose healthy weight / How to lose weight rapidly
day, well I think that this point needs to be stressed to the max! So once more,
breakfast is so important in your quest for obtaining, as well as maintaining a
well balanced physique, that if you do not make it a priority every day, you will
not reach your goals, period! Being a personal trainer for many years, I have
heard every excuse in the book why people cannot fit a meal into their morning,
from a lack of time to just not being hungry upon waking. Well here is an
example of making a small sacrifice in order to ultimately reach a very rewarding
goal. If you find that you don't have enough time, it is as simple as preparing
something the previous night so it’s ready when you are. If appetite is your
concern, there are many ways to get past this, such as breakfast shakes, juices,
or just plain low-fat milk.
Breakfast by no means has to be a huge meal, but it does have to be
something. One more point that I must make before I move on, is why this
meal is so important, is that you want to make sure you are eating or drinking
something that provides your body with healthy and important nutrients, rather
than empty, non-nutritious calories. As a general rule, you want to make sure
that you are consuming at least 20-40g of carbohydrates, as well as 10g or more
of protein. If you want to eat cereal in the morning, look for something that
contains at least 5g of fiber, which keep you full for a longer period of time.
How to lose healthy weight, how to lose weight rapidly.
How to lose healthy weight / How to lose weight rapidly
owadays, you will find that there are numerous healthy cereal
options, and on top of that, there are very healthy cereals that taste
amazing! It is just a matter of walking down your breakfast aisle,
looking at nutrition labels, and making a wise choice. Don't worry, I will point
you in the right direction as far as numbers a little bit later. Next thing we must
discuss is why breakfast is a meal that must not be missed.
To keep things simple yet still give you a scientific explanation, I would like to
give you two very important reasons why you need a meal first thing in the
morning. The first reason that breakfast is so important is that it gets your
metabolism firing right away upon waking. The body’s ability to burn fat is
controlled almost exclusively by your metabolism. This term describes the
body’s ability to use the food we provide for it as energy,
and the faster your metabolism, the faster food is used
and the more you tap into your fat stores. I like to
compare the body’s metabolism to starting a campfire. If
you want to start a campfire, you cannot simply light a
match and expect it to burn, rather you must provide it
with the right starting materials so that it can gather
strength and burn strongly. Comparing this to the body’s
metabolism, in order to get it firing first thing in the
morning, we must feed it quality materials to get the process firing. Simply put,
if we don’t feed our body, our metabolism will slow and the opportunity to burn
fat does not happen. If you decide to skip breakfast, you have in essence
N
If you decide to skip breakfast, you have in essence decided to forego a fantastic opportunity to burn fat at a very high rate!
How to lose healthy weight / How to lose weight rapidly
decided to forego a fantastic opportunity to burn fat at a very high rate.
Many people are thinking, “well what if I don’t eat, my body will just be burning
fat as energy since there is nothing in my stomach”. I have heard and dealt with
this situation so many times that I can explain it in my sleep! When you don’t
eat, your body burns zero fat, because the first thing the body will do is deplete
the glycogen stores in the muscles. The reason for this is that the body’s go to
source of energy is carbohydrates, then, it turns to muscle tissue as it’s second
source of energy, especially if you are without food. Many, many people will
disagree with this statement, but this is how the body works, and all of my years
of experience as well as my medical education have proven time and time again
that this is indeed what occurs. As real life proof, ask anybody who has a lean
and muscular physique if they got it by starvation, and I will be willing to bet a
year’s salary that they will all tell you that the only way to get into their condition
is by eating frequently throughout the day. This is the only way to achieve
weight-loss quickly and to maintain it forever! I can also tell you from
experience, that many people you may know do not eat unhealthy, nor do they
overeat, but they don’t eat enough food, maybe only one or two meals per day.
I would be willing to bet that this person is still carrying some fat on their body.
The reason for this is because an infrequent eating schedule causes a slowdown
of the metabolism, which prevents bodyfat from being used as energy, and it
even makes storage of the food you eat a much easier process.
How to lose healthy weight / How to lose weight rapidly
he second reason why breakfast is so important is much simpler to
understand. We have many hormones in our bodies to keep it
regulated and functioning at an optimum level. There is one hormone
in particular that is associated with stress, which we discussed earlier, it is
called cortisol. You may have heard of cortisol before this book, it is receiving
a lot of attention these days as a main reason for obesity, and this is partially
true. Unfortunately, the supplement companies are leading us to believe that if
we want to prevent cortisol from making us fat, we need to buy their grossly
overpriced “miracle” pills.
What if I told you there was a way to lower cortisol levels immediately, how to
do it for free, and told you that this would in turn help you shed bodyfat and
prevent fat from being stored? Well I am going to tell you, the answer to this
question is to EAT FREQUENTLY! Providing the body with food lowers cortisol,
so long as it is healthy, nutritious food. Without going into
the confusing science behind this all, nutrients in your food
increase many hormones that help your body burn fat,
turning you into a fat-burning machine. Since it also
lowers cortisol, it helps you prevent fat from being stored
further! These simple principles and tips are so unbelievably
effective that if you start implementing them immediately,
you have just solved the first piece of the fat loss puzzle, and
are on your way to achieving a physique that you once may
have thought impossible.
T
Food increases many hormones that help your body easily burn fat, thus turning you into a fat burning machine!
How to lose healthy weight / How to lose weight rapidly
I would like to point out that of all the clients I have trained over the years,
those who have achieved the most impressive results were those who always ate
a healthy breakfast, every single day, without fail.
n continuing with the idea of eating and your metabolism, the last piece
of the nutrition puzzle is meal frequency and timing. I find that the next
concept is easily understood by most people, however actually following it is
quite a chore at first. What we are talking about is eating four to six
small, nutritious meals per day. Now at first, this may seem like a very large
amount of food, but let us take a closer look.
It is not just a suggestion, rather it is an
absolute essential way of living that you
must adopt in order to maximize your fat
loss potential. Those who achieve amazing, dramatic results are those who learn
to eat small, frequent meals. The meals I refer to here are more like big snacks,
consisting of 200-500 calories. It is suggested that you have a portion of
protein, a portion of carbohydrate, and a portion of healthy fats with each small
meal. I will further discuss the foods in a bit, allow me first to explain the
reasons behind this type of eating pattern.
Just as I previously explained how breakfast is important in revving up your
metabolism, a few hours after breakfast your metabolism will again start to slow
down, at which point, it is imperative that more fuel is added to that fire. Just as
I
Those who achieve amazing, dramatic results are those who learn to eat small, frequent meals.
How to lose healthy weight / How to lose weight rapidly
you would throw a couple small logs into that camp fire to keep the flame
strong, you must do the same with your body, thus sustaining a fat burning
environment. By keeping a constant influx of nutrient-rich foods throughout the
day, you are also keeping your metabolism firing on all cylinders throughout the
day, which means the following:
More fat burned throughout the day, more consistent energy throughout the day, and more fat-burning muscle being synthesized all day long!
Another reason why we eat numerous small meals throughout the day is to
make sure our bodies can more easily digest the food we eat. Allow me to
explain this concept. Going back to our camp fire, imagine for a moment that
instead of throwing a couple logs into the fire, you throw five large logs into that
fire. This wood gets burnt out rather quickly, and when the fire dies down, you
are left with chunks of log that cannot be broken down, we can think of our
food in the exact same way. If you were to eat, for example, only two very large
meals during the day, your stomach cannot easily break down this food.
What we are left with is undigested food matter, which is not only
poorly digested, but it slows down the metabolism. Keep this in mind the
next time you are tempted to eat too much food in one sitting!
When we eat large amounts of food at once, our body releases a hormone called
insulin. Insulin is an anabolic hormone, meaning that it “builds” tissue in the
body. The tissue that is builds most easily is fatty tissue. The best way to keep
insulin levels normal is by consuming smaller meals, because smaller meals don’t
have a dramatic effect on insulin release. This also keeps your energy levels
sustained for longer without the “crash” that is experienced after eating a large
How to lose healthy weight / How to lose weight rapidly
meal.
he last trick I would like to discuss with you is something to use
around bedtime. Now a benefit of eating smaller, more frequent meals,
is that our body is burning fuel so efficiently that we can actually eat
around bedtime. This will not be as easily stored
as fat, but will instead keep your metabolism
firing strong. If losing maximum bodyfat is your
goal, and I know it is, then a good idea is to
keep your last meal of the day higher in protein
and cruciferous vegetables. Thus an ideal meal
would be a salad and a piece of chicken, fish, or steak. Keeping that last meal
relatively low in carbohydrates is a trick that will help you achieve maximum
levels of weight-loss.
The reason we keep carbohydrates low around bedtime is a hormonal reason,
and this is because while we sleep, our body releases “growth hormone”.
Growth Hormone is responsible for muscle growth,
and is a very strong fat-burning hormone, thus
keeping it at maximum levels naturally will help us
with weight-loss. Growth hormone is secreted while
we sleep, but it is inhibited by the presence of
glucose, which is another term for carbohydrates.
So, by keeping carbohydrates lower around bedtime,
you will maximize your growth hormone levels, and thus maximize your fat-
T If losing maximum levels of bodyfat is your goal, and I know it is, then a good idea is to keep your last meal of the day higher in proteins and cruciferous vegetables.
By keeping your carbohydrates lower around bedtime, you will maximize your growth hormone levels, and thus maximize your fat-burning potential while you sleep.
How to lose healthy weight / How to lose weight rapidly
burning potential while you sleep.
Lastly, let us decipher between simple carbohydrates and complex
carbohydrates. Simple carbohydrates are found in foods such as candy, white
flour, sugar, and snack foods. These types of carbohydrates are broken down by
your body very quickly, and provide a very short burst of energy, such as you
can expect after eating a candy bar. Avoid these most of the time in order to
maximize your energy levels as well as your fat-burning abilities. Complex
carbohydrates on the other hand are harder for your body to break down, thus
providing you with more long-lasting energy. The complex carbohydrates can be
found in foods such as whole grain breads, whole grain pastas, vegetables,
fruits, and oatmeal. Simple carbohydrates cause a spike in the levels of insulin,
which as we know provides an environment for fat deposition. This is why we
know that eating sugar can quickly cause weight-gain.
Make it a habit from now on to look at your food labels,
look at overall carbohydrates in each food you eat. You
can easily calculate this by dividing the total carbohydrate
grams by the grams of sugar. Fats must also be closely
monitored, it is wise to keep your percentage of fat calories below thirty
percent of overall calories. How we can calculate this is as follows:
Avoid anything that has more than ten percent of it’s carbohydrates from simple sugars.
How to lose healthy weight / How to lose weight rapidly
To calculate calories from fat, simply multiply the fat grams by 9(this is how many calories are in each gram of fat). Then for example, if a food contains 100 calories, take this 100 calories and divide it by however may fat calories you have. Thus, 4 grams of fat = 36 calories from fat. So in this instance, you want to avoid this particular food because the fat content is too high for our fat- burning needs.
How to lose healthy weight, how to lose weight rapidly.
ow is the time I would like to give you a list of what I believe to be
the top most popular sources of nutritious carbohydrates and proteins.
Before I list these, please make sure you are careful to follow serving
sizes as they are marked on the food label. We sometimes eat double or
triple the actual serving size, which is detrimental to reaching your goals.
Carbohydrate Sources:
Sugar free yogurt
Stove top oatmeal/low-sugar packs
Fruits
Whole-grain breads
Whole-grain pasta
Vegetables
N
How to lose healthy weight / How to lose weight rapidly
Protein Sources:
Boneless, skinless chicken breast
Low fat turkey
Low fat cottage cheese(1% or less)
Egg whites
Fat-free milk
There you have a few of the most popular sources of healthy carbohydrates and
proteins, let me now give you an example of the type of “meal” that we use to
keep our metabolisms firing and our fat-burning in high gear.
Meal Examples:
Meal One
1 piece whole grain toast with sugar free jam
½ cup 1% cottage cheese
Meal Two
1 cup strawberries
1 cup fat-free/sugar-free yogurt
These are the size of meals you should try to eat every three hours or so
throughout the day. These will provide you with sustained energy and maximize
your fat loss!
How to lose healthy weight / How to lose weight rapidly
How to lose healthy weight / How to lose weight rapidly
Strength Training
hen most people decide that it is time to shed their unwanted
bodyfat, there are an overwhelmingly high number of people who go
overboard with cardiovascular exercise, thinking that cardio is the only way to
burn all the fat. Cardiovascular exercise is definitely an important piece of
the puzzle, however, if you want to keep your body burning fat twenty-four
hours per day, seven days per week, then strength training is the key component
in your arsenal.
Weight training/resistance training should be the cornerstone of every weight-
loss plan, and the reason for this is quite simple. When you exercise with
weights, you build muscle, and every pound of muscle you gain will in turn burn
about fifty calories per day, this is on top of your regular metabolism’s fat-
burning ability. And once this muscle is built, it keeps your fat-burning furnace
burning strongly, whether you workout that day or not! This alone is an amazing
and awesome tool to have in your corner. Imagine if you were to put on an
extra five pounds of muscle, which by the way is very easy to do as a beginner,
you would in turn be burning an extra 250 calories per day, every single day
without even trying.
A quick side note for the women reading this book: A lot of females fear getting
“too big” like the female bodybuilders out there, well let me put your mind at
ease, this won’t happen to you unless you are using large amounts of steroids
every day. Women simply do not have the testosterone levels to support
this kind of muscle growth, so please rest easy with this. This means that you
W
How to lose healthy weight / How to lose weight rapidly
can workout hard, build some lean, sleek muscle, and get all the benefit from the
extra calories you will burn every single day.
Ladies and gentlemen, if you have not figured this out
yet, I will now tell you; this is the biggest secret that the
fitness industry realizes, that if you have a little bit of
muscle, you have the ability to burn a lot of extra calories
each day, without even doing anything. When you are in
shape with some muscle on your body, you can get away
with a night out with friends eating some of your favorite foods, having some
delicious desserts, and it won’t harm your body!
Embrace this concept right now, and realize how powerful this tip is to you!
You have now been empowered with the trick that the fitness
gurus do not want you to know! Have you ever noticed how
all the weight-loss equipment sold on TV ads is cardio
equipment? Well, there is good reason for this, being that
if they can keep you from building some fat-burning muscle
tissue, they will have you in their control and get you to buy
their items, one after the other, with their “promises” to give
you the body of your dreams. I hope you are excited right
now, because you have just been given the closest thing to a
“magic bullet” for fat-loss that there is out there. Notice I am not saying this is
the only trick, but it is such a wonderfully powerful tool, as is frequent meals,
that if you get on board and start lifting and eating frequently, no matter what
If you have a little bit of muscle, you have the ability to burn a lot of extra calories each day, without even doing anything.
Having some muscle is like having a “fat-loss” insurance policy in case you go a little overboard with a meal.
How to lose healthy weight / How to lose weight rapidly
your goals may be, you will attain them fast!
Now you must be wondering how many long and grueling hours you have to
spend in the gym in order to achieve this physique of your dreams. Well, here is
the answer; about two hours per week! That’s right! Approximately four half
hour sessions per week are sufficient to produce dramatic results and create the
body you’ve always wanted. There is such a huge misrepresentation by the
fitness industry about how much even the top bodybuilders workout every day.
The trick is to workout hard and intensely for a very short period of time, and
then stop. The longer you stay in the gym, the more of that pesky fat-storing
cortisol is secreted into your system, and as you remember, this is the enemy
and we want to control it’s levels. In my experience, the best way to get the
maximum benefits in minimum time is to do three full-body workouts per week,
only doing 1-2 intense exercises per body part. I assure you, this is fool-proof,
time-tested, proven, and absolutely effective! In no time you will have a new
body that is the envy of all your family and friends.
How to lose healthy weight / How to lose weight rapidly
Cardiovascular Exercise
s mentioned in the strength training chapter, cardiovascular exercise
is not the only tool on your journey to maximum fat loss. However, it is
important to implement cardiovascular exercise into your workout routine on a
regular basis in conjunction with your weight training exercises. If fat-burning
and weight-loss are your goal, aim for a cardiovascular workout after each
weight lifting session you perform.
Cardiovascular exercise has many amazing benefits, and the best results come
from the same concept as those in weight training. Short, intense sessions
lasting only 15-20 minutes are ideal for maximum weight-loss.
A few of the benefits of cardiovascular exercise
include:
1. Decreased risk of heart disease 2. Decreased risk of circulatory diseases 3. Improve and control blood pressure 4. Improve your sense of well-being 5. Decreased risk of erectile dysfunction
From many years of trial and error, I have found that the most effective way to
burn tons of fat in very little time is to perform what is known as “interval
training”. Interval training is very simple, all that is needed is short 1 minute
A
How to lose healthy weight / How to lose weight rapidly
bursts of intense exercise. For example, you could sprint for 30 seconds to 1
minute, and then follow that with 1 minute of walking. Simply repeating this
cycle until you have met your fifteen to twenty minutes of exercise time. This
technique can be used with any type of exercise you choose. Simply use your
imagination and implement this technique for maximum results in minimum time.
I do recommend that you mix things up frequently by doing different exercises.
Not only does this prevent boredom, but it keeps your body guessing and in turn
creates even more dramatic fat-loss results!
How to lose healthy weight / How to lose weight rapidly
Tricking Your Metabolism
This section will recap all of the tips and tricks mentioned thus far, as well as add a few extra that will help you trick your metabolism into burning more calories all day long!
When thinking nutrition, keep a checklist of the
following tricks:
‐ Eat breakfast daily.
‐ Eat small, nutritious meals every 3hrs.
‐ Limit your carbohydrates in your last meal of the day for maximum fat-loss.
‐ Drink up to 1 gallon of ice-cold water daily (cold water burns more calories than does room temperature water).
‐ Limit your simple carbohydrates to 10% of your total carbohydrate intake.
‐ Limit fats to 30% of the daily caloric intake.
‐ Limit alcohol consumption
How to lose healthy weight / How to lose weight rapidly
A quick note on alcohol: drinking alcohol in excess is bad for weight-loss for two reasons, and they are as follows:
1. Alcohol has 7 calories per gram, which means it adds up quickly.
2. Alcohol causes fat accumulation and prevents fat breakdown by stimulating a hormone that accelerates the storage of fat, and it stimulates a hormone that prevents the use of fats as fuel.
When thinking of weight training, keep a checklist of the following tricks:
‐ Do three full-body workouts per week.
‐ Always warm-up before training with weights.
‐ 1-2 intense sets per bodypart is all that is needed for success.
‐ Keep your repetition range between 8-12, which is ideal for weight-loss.
When thinking about your cardiovascular exercise, keep a checklist of the following tricks:
‐ For most sessions, perform 15-20 minutes of interval training.
‐ Do cardio after each weight workout.
‐ Do not over-do your cardio, keep it short and intense.
How to lose healthy weight / How to lose weight rapidly
Here are a few more general tips that will help you on your journey:
- Aim for 6-8hrs of sleep each night. Sufficient sleep accelerates body’s ability to burn fat.
‐ Set goals for yourself. Goals for the week, month, and even for the year.
‐ Learn to enjoy the lifestyle. At first it will be a bit different for you, but
this lifestyle is very easy to live, and the benefits you will get will be well worth it.
How to lose healthy weight / How to lose weight rapidly
Final Words
s we reach the end of the book, it is important to realize that anything in
this life worth having does not come easy, and this is especially true if you
want to achieve a fantastic physique. At the same time, let me point out to you
that achieving your new body is not so much difficult as it is a test of your will
and determination, as well as your ability to persevere. Following the advice
in this book will teach you how to lose healthy weight.
Success will not come overnight, but it will come. Keep a positive attitude and
make a pledge to yourself to never give up, that you will stick with it until you
reach your goals and beyond.
To your success in health and wellness,
Dr. Paul Ciurysek, M.D.
If you still haven’t gotten your free “Fat Loss Blueprint”, grab it completely FREE by clicking:
Fat Loss Blueprint
A
How to lose healthy weight / How to lose weight rapidly