7 DAY

FAT LOSS

W W W . M P T T R A N S F O R M A T I O N S . C O M . A U

T H E U L T I M A T E E B O O K

In troduct ion

It is true when they say "you are what you eat". Ifyou consume junk food and sugary soft drinks

combined with an inactive lifestyle, only you are toblame when you become overweight.

This means you will be placing your health at therisk; increasing the chances developing conditions

such as diabetes, heart disease, high blood pressure,stroke and cancer. There is a way of avoiding theabove lifestyle pitfalls, however; the 7 day fat loss

eBook.

What you need to know beforehand is that the fatloss journey ahead will not be quick and easy

because nothing truly ever is. Just as weight and fatgain accumulate over time, so too will weight and

fat loss.

If you stick with the program, and introduce healthyhabits into your life, you will attain great results inthe end. As you go through the program, you needto remind yourself that what you are doing is far

more than 7 days –it’s a lifetime journey.

These 7 days are just a stepping stone to achievinggreat, life changing results. Stay healthy!

1Fat Loss Tips

Tab le of ContentsTHE

2Training

3Routine

4Psychology

Losing weight is no easyfeat. It is a journey that isfilled with temptations andrewards. On the way, youwill be tempted to backtrack, to fall into what iscomfortable. You willexperience the rest of yourfamily enjoying treats youonce loved but are nowforbidden to consume. Youwill also reward yourself

4Chapter 1

once a month especiallyafter attaining an importantgoal on your weight lossjourney.

The one tribulation thatevery person has to face ishaving that friend whokeeps saying “been there,done that.” What you needto know is that very few cantruly attest to the statement“been there, done that”when it comes to fatburning. The Keys to FatLoss: No one said it isunattainable. Here are fatloss tips that will help youtorch your fat.

Fat Loss T ips

Yes, the first step to fat lossis clearing your kitchen ofjunk food and sugary softdrinks/meals. Doing thismeans you have to summonall the courage you have:Clear your kitchen of alljunk food, processed food,unhealthy snacks andsugary soft drinks. Onething you need to know isthat in order to make thechanges stick, do it in adramatic way so that youdon’t slip and return to yourold habits. The first thingyou need to do is educateyourself. Learn what healthy optionsare available to you.

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Healthy foods chosen by youshould replace the junk foodyou were used to withoutmaking you slip. With alarge trash bag in hand,open your pantry and begindropping boxes and otherpackages that hostunhealthy foods. Haveseveral trash bags whereone bag will be used to dropin the perishables while theother will be used to storenon-perishables.

Once you are done with thepantry, open your kitchencabinets and finish with therefrigerator. Make sure you don’t hide afew snack bars or candy;

1 . 1 C lean yourk i t chen o f junk food

while no one will know thatyou are cheating, all you willend up doing iscompromising your fat lossjourney.The perishable and non-perishable food and drinks

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can be dropped at your localcharity, and used to helpthose less fortunate. Whilethe food is bad for you, it’s ablessing for those who don’thave the same opportunitiesor choices as yourself.

1 . 2 S tock your homewi th hea l thy foods Now you've thrown awaythe candy, cookies, sugar-laden fruit juices, soft drinksand chips, it’s time to headout to the store.When you step into thestore, close your eyespartially – just joking.Avoid the aisles close to theentrance and exit points. They are placed there tohoodwink you intopurchasing the junk foodcomposed of candy and

other unhealthy snacks.Head out to the sides of thestore where the refrigeratedsection is located. This iswhere you have to employmore wit than brawn.

When you pick a packet,can or box of healthy food,do not drop it quickly in thecart and proceed down theaisle.

Take your time to read thenutritional informationprinted on the pack. Whenit comes to nutritional facts,check the serving size. Howmuch protein, vitamins,healthy carbs and mineralswill you be consuming forevery meal? Do not forgetabout the total calories perserving. You need to knowabout the serving size andtotal number of calories youwill be consuming.

So, if you double yourserving, how much calorieswill be contributed in yourbody.

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When consulting thenutritional fact sheet, selecthealthy foods that listdietary fiber, protein andvitamins at the top of thelist.

Foods that contain dietaryfiber and are available inthe refrigerated section ofthe store include fruits likeapples and vegetables likespinach and kale.Other healthy foods to shopinclude nuts, plain yoghurt,lean beef and chicken breast(skinless).

The dietary fiber will helpin heightening yourmetabolic rate and this willlead to fat burning. This isbecause your body will usestored fat as an energysource leading to fat lossand decreased weight.

Protein is an importantnutrient not only when itcomes to body building butalso fat loss. Intake ofprotein especially duringbreakfast has been found tohelp with fat burningleading to weight loss.

Here is the deal:The hypothalamus, which isa vital part in the brain,helps to control andregulate your weight.

This area helps to processinformation fed to it fromdifferent parts of the body.This allows the brain todetermine when and howmuch one should consume.

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One thing you need to knowis that a higher proteinintake helps to increase thelevels of satiety hormones.

These hormones include theGLP-1, cholecystokinin andthe peptide YY. They helpto reduce the hungerhormone, ghrelin. One wayof reducing the hungerhormone is replacing carbswith protein.

This in turn helps topromote the satietyhormones. Thanks to this,your body experiences amajor reduction in hungerpreventing you from overeating.

1 . 3 Increase yourprote in in take

Thanks to this, your bodyexperiences a majorreduction in hungerpreventing you from overeating.

Due to the automaticreduction in calorie intake,the body turns to stored fatas an energy source leadingto weight loss. Proteinhelps in fat burningthrough the thermo genesisprocess.

According to nutritionists,protein has a much higherthermic effect (between 20to 30%) especially whencompared to carbs that have between 5 to 10% and fatbetween 0 to 3%.

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Due to the thermic effect,not only is your body metabolic rate increased,the number of caloriesburned are increased too.

This is how fat loss occursin the body.But here is the kicker: Protein rich foods arereadily available in themarket and a store close toyou Foods rich in proteinthat you should shop forinclude whole eggs, leanbeef (especially select andprime choices) and chickenbreast (skinless).

When it comes to fat loss,there are two categories ofworkouts – cardio andweight training. Bothtraining sets help one losefat but weight training alsohelps to prevent muscleloss.This is important especiallyif you want to end up with agreat physique.

One thing you need to knowis that your body does notgive a hoot when it comesto fat loss. All it will senseis a caloric deficit and thatan alternative fuel source isneeded. This is why your body willend up burning fat andmuscle at the same time to

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power different bodyfunctions. Focus: The idealbody will come from amixture of cardio trainingand a planned, strategicresistance (weights)program. Want to lose fat?Focus on intensity andimprovement in both cardioAND resistance training.Many people train for hoursevery week, but getnowhere. You need a plan!

1 .4 Sweat i t Out

Did you know that a goodnight sleep aids with fatloss? When you are shorton sleep, your weight willbe affected negatively.This is because it’s easier toconsume junk food, coffeeand lattes in order to getmoving.

Poor sleeping patternsresult in one waking upfeeling tired which ends upheightening stress levels.

To keep awake, it iscommon for people to resortto eating junk food, overeating and consumingcaffeine rich drinks.

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If this were to happen veryfew times in a year, lessnegative consequences willoccur.

Today, majority of people donot get enough sleep on aregular basis. This can beattributed to the hectic lifeboth at home and work.It can also be pinpointedtowards hectic workinghours and high noise levelsas a result of traffic andnight clubs.

Experts agree that getting agood nights sleep isimportant towards one’swell being and your weightloss efforts.

1 . 5 Get t ing a goodNight s ’ S l eep

The reason why people endup over-eating orconsuming foods rich insugar, fat and otherunhealthy ingredients isbecause when you lack agood night sleep, your brainis unable to make gooddecisions.

Due to poor sleepingpatterns, the brain’s frontallobe which is the area ofdecision making andimpulse control is dulled.These results in the brainreward centers beingrevved up resulting in youlooking for something thatfeels good for example junkfood, a large latte andsugary soft drinks.This leads to fat gain, thusincreasing your weight.

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You might be wondering"how will getting a goodnights sleep help me losefat?" Sleeping well helps toheighten your insulinsensitivity.

This will help to shuttleglucose from your blood intothe cells. It will prevent fatgain.

Instead, your body will turnstored fat as an energysource to power differentbody function.

If you have undertaken theweight loss journey beforeand failed midway, then youprobably did not have ahelper to assist you alongthe way. It is important tocommit yourself fully inorder to realize the fullbenefits of losing weight.

In order to complete thejourney, have a personalmotivator by your side. Youcan select a family memberor trusted friend who is alsoon the path towards losingweight. Getting someonewho has “been there, donethat” will be a great personto lean on. Remember, your fat lossjourney is a step by step

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“safari” that will aid indiminishing risk factors andillnesses.

The key to selecting the bestperson for your buddysystem is choosing someonewho acts as a motivator,allowing you to stick to yourguns even when the goinggets very tough. You will betempted from time to time tobuy a box of chocolates,candy, pizza or otherunhealthy snacks. Theperson you select should bethere when you are facedwith these temptations.

They should help you fightthe food cravings and overeating tendencies.

1 .6 Search for aPersona l Mot ivator

Remember, you can alwaysrecruit more trusted friendsand family members.Their support will help youachieve your goals andobjectives finally leading ahealthy lifestyle from nowon. This is a guarantee thatyou will not backtrack.

Hire a Professional Noteveryone can find apersonal motivator or asupportive, motivatingcompanion. The key to anytransformation issurrounding yourself withpeople who will bothencourage you and hold youaccountable.The 2 Tips for strength andmuscle gain When it comesto strength and musclegain, no periodic table orfancy equations arerequired. Despite this, it isimportant to learn howmuscles grow. Thishappens when stress is

14Chapter 1

applied on muscle fibersafter lifting varyingweights.

When stress is applied onmuscle fiber, satellite bodycells rush to the area inorder to repair the muscles.These cells end up fusingwith muscle fibers thuscreating a new muscleprotein called myofibrils.The result is bigger andstronger muscles. It getsbetter....

The key to achieving biggerand stronger muscles isperforming the rightworkout and having aworking schedule.These workouts shouldprovide stimulus to themuscles thus elicitinggrowth. Do you want yourmuscles to grow? Subjectthem to metabolic stress andtension. This is calledprogressive overload.

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Training : S trength and Musc l e Gain

2 . 1 Warming Up A good warm up is a greatway to increase your heartrate, improve circulation inthe muscles, ligaments andtendons.

It also helps you to getmentally prepared for theforthcoming workoutsession.

When you think of warmingup, imagine the preparations you have to

make when you want todrive your car duringwinter.

The first step you do is letyour car warm for 5 minutesor so.

Once you warm the car, youcan drive away for longdistances without your carcoming to a stop suddenlyunless it’s because of anempty gas tank.

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2 .2 Eat theRight Foods

In order to build muscle andburn fat at the same time,you need to incorporate avariety of fruits, veggies,protein, carbs and healthyfats.

One thing you need to knowis that eating protein helpsto build and maintain yourmuscle. It also helps withfat loss since it promotesthe thermo-genesis processas well as acting like anappetite suppressor.

Fruits and vegetablescontain vitamins, mineralsand traces of protein sothey help with theabsorption of fat,strengthening of bones andteeth.

Here are super foods thatwill fuel your muscles,adding more muscles finallyimproving your strength

A) Whole eggs are richsources of protein especiallythe albumen. The yolk isvital too and containshealthy fat which acts asource of energy for thebody. Other nutrientsavailable in whole eggsinclude Vitamin A, D and E.

B) Wild salmon is a greatsource of omega 3 fatswhich also provides 20 g ofprotein per 100g of serving.This is why it is better thanfarm raised salmon becauseit is corn or grain fed.

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C) Apples are not only richin Vitamins and other vitalminerals; they are rich indietary fiber. Dietary fiberhelps to improve themetabolic rate allowing forfat burning and improvedenergy levels.

D) Vegetables are availablein two groups: cruciferousand verdant. Both are richin Vitamins, dietary fiberand minerals. Traces ofprotein are found in somebut not rich enoughcompared to animal protein.

E) Fruits like cranberries,raspberries, blackberries,blueberries and oranges arerich in Vitamin C and antioxidants. This help toprevent cancer, heart andeye diseases. Buy freshones.

F) Extra virgin oil is greatfor preparing meals and asan additive on salads. Itcontains 70% mono-saturated fats which protectagainst heart disease andcancer. Furthermore, itcontains more polyphenolsand tastes better.

G) Drink lots of water. Yes,8 to 10 cups of water tokeep your muscles wellhydrated.

18Chapter 2

2 .3 Res t andRecovery

These are key componentswhen it comes to achievingmore strength and muscles.

They are the least plannedand underutilized form ofresources.Not engaging in adequaterest leads to you burningout too quickly especiallyduring a workout.

If you take a lengthy resttime, your workouts willlose intensity.

When you think of rest andrecovery, you have to thinkbeyond the gym.

The few seconds or minutesyou take between everyworkout are vital but so arethe hours and weekendswhen you are not workingout.

So, how do you go aboutundertaking rest andrecovery in order toimprove your strength andmuscles?

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2 .4 Musc l e ga in

According to experts,testosterone and growthhormones are generated athigh levels when you restbetween short to moderateperiods.

In order to gain muscles,the amount of time shouldvary during a workout.It can be between 60 to 90seconds.

This is the best rest periodthat gives your bodyenough time between setsto improve muscle growth.

It is important to note thatrest and recovery goesbeyond the gym.

At home, resting does notequal to sitting on the couchplaying video games ortinkering with otherelectronic gadgets.

You need to keep your bodyactive especially onweekends.

Take a long walk with yourfamily and pets.

Being a couch potato onweekends will not impartthe full benefits of yourweekly workout.

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2 .5 S trength Gain

If you are training forstrength, both your musclesand the central nervoussystem need time to recoverproperly.

This is because the differentworkouts you engage intake a toll on your body.

Failing to rest long enoughwill eliminate the chances ofyou lifting any heavyweights during the nextsession.

This will also affect yourrecovery.

It is important to take threeto five minutes of rest if youare training to attain morestrength. This should bedone before you begin thenext set.

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2 .6 Ef f ec t s o fInadequate Res t

One thing you need to knowis that inadequate sleepevery night has a negativerole when it comes tobuilding muscles andstrength.

The effects of inadequaterest are: A) Decreased energylevels.

B) Decreased hormonegrowth levels.

C) Increased catabolichormones.

D) Decreased testosteronelevels.

When you sleep, your bodyundergoes the four phasesof sleep which are vital tomuscle growth andimproved strength levels.

Sleep deprivation has beenfound to disrupt the sleepcycle leading to the abovenegative effects.

It is important to get muchrest to prevent fat gain andmuscle loss.

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2 .7 Tra in wi thPer fec t form

It is important to note thathoisting massive weightscan be a benefit towardsmuscle building especiallywhen done with strict formand high intensity.

Today, many people trainwith lots of ego especiallyto impress onlookers ratherthan intelligently tailor aworkout in order to improvemuscles and strength.

What you need to know isthat generating momentumby swinging weights into afull contraction usually doesnot equal to muscle gainand strength.

Learning how to executeevery movement properlyinstead of bouncing the baron the chest will have betterresults.

With perfect form, you canprevent the occurrence ofsore joints, muscle tearsand little development ofthe pectoral muscles.

Start by selecting a weightthat is 30% lighter and thenslowly control the bar upand down. This will allow you toachieve a full stretch andcontraction resulting in truestrength and muscle gain.

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When you do this for allworkouts, the principalform over maximal weightswill result in big dividendsespecially towards musclebuilding.

If you opt for weights thatallow you to squeeze everyounce of effort from yourmuscles against weightsthat only boost your ego,you will get to work eachmuscle group properly.

The vital key tomaintaining this tension is afull range of motion duringeach set. Each set should befinished with a pumpedfeeling indicative ofmaximal blood flow to thetissues’ and a lingeringsoreness.

“To gain massive muscles,you cannot train hard andlong”. This is a quote fromNasser El Sonbaty, aSerbian-Egyptian IFBBprofessional body builder.

When maximal intensity isapplied especially on a longterm basis, no results willbe achieved.

To work the musclesadequately and force newmuscle growth, short andintense moves are the best.3 The 7 Day WorkoutSchedule It is quite difficultto fit all workouts within aseven day period especiallyif you want to lose weight,gain muscle and strengthtoo.

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Fitting all workouts withina 7 day period may be toointense for your body tostay healthy especiallygiven the tight rest andrecovery periods.

Engaging in all manner ofexercises without a planwill result in a plateau. Thisis the stage where yourbody is unable to attainfurther muscle growth andimproved strength levels.

Before you start anyworkout, it is important toselect the right gym.

It should be well equippedto allow you access todifferent weights which aidwith muscle growth,strength gain and fat loss.

It is commonly known thatstrength training is key toboth weight loss and agreat body physique.

One is able to burn fat as aresult of increased basalmetabolic rate which meansyour body gets to burnmore calories when activeand when resting.

The best gym should beequipped with barbells,incline benches, flatbenches, dumb bells, thickbars, E-Z barbell for curls,skipping rope, exercise matsand changing rooms forboth genders.

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Monday , Monday

it is important to begin witha bang. Make a habit ofgetting up, getting to thegym, and WORKINGHARD!

Plan your workout daysahead of time, so you areaccountable. If you leave ituntil the day, you will find away or an excuse to get outof it.

Rout ine

26Chapter 3

3 . 1 Per form the B igfour Exerc i se s Have you ever noticed hownewbies at the gym beginlifting heavy weightsthinking the rest of the waywill be easy?One thing you need tounderstand is that workingout without properlyunderstanding whichmuscles you are targetingwill ultimately lead toinjury. This is not what youwant.If you want to gain strengthand muscle size: You needto focus on the four mainexercises which includesquats, bench press, deadliftand overhead press. According to trainers,making big moves has beenfound to helpwith increasing one’sstrength and lean muscle.

When you make compoundmoves for example squats,you are able to workmultiple muscle groupsaround the legs, thighs,lower back, shoulder andneck area.This helps to elicit a largerhormonal response thustriggering effective musclemass and strength building.This is much more effectivethan isolated movementslike leg extension. When it comes toperforming the number ofreps, it is highlyrecommended to stick withfewer for strength. Forexample 5 reps and belowwill help to improvestrength while 6 to 12 repswill help with gaining size.

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Chapter 4

4 . 1 The Power o fPos i t ive Thinking Did you know that positivethinking is beneficial toyour health?

For starters it helps youcope better with stress.This eliminates the chancesof you engaging inemotional eating thatcontributes to weight gain.

When stressed, your brainis unable to make the rightdecisions. This means youwill end up craving for junkfood, lattes filled with sugarand soda too.This will lead to fat beingdeposited in the body sinceyour body is unable toutilize it completely as anenergy source.

Thanks to positive thinking,you can avoid healthconditions likecardiovascular problemsand depression. It alsoincreases your lifespan.

Next time you encounterany challenge in life, taketime and think positively.Not only will you be able toovercome the challenge butyou will ensure your healthis upheld.

Everyone who is out ofshape wants to lead ahealthy lifestyle. This isfuelled by the knowledge ofhealth conditions and risksthat may occur as a resultof being overweight.

Psycho logy

28Chapter 4

Some of the risks includecancer, stroke, diabetes andheart disease.The risks have been foundto take a toll on one’s healthand may lead to death.

Losing weight is not aneasy feat and you have toundergo different workoutprograms coupled withworkout and yoga in orderto lose weight and lead ahealthy life.

There are several benefitsof losing weight. Theyinclude decreased risk ofcancer, decreased levels ofLDL; lower your bloodpressure, increased moodand mobility. Other benefitsinclude making your skinlook younger, lower bloodsugar levels, improvedsleeping patterns, decreasedsleep apnea and a leanhealthy body.

As said earlier, to gain theabove benefits, you need tolose weight through healthyeating and proper workoutintervals. Foods to consumeinclude fruits, vegetables,lean beef, chicken breast(skinless), legumes, wildsalmon and whole eggsamong others.

Do not forget aboutwater. Drinking 8 to 10glasses of water every dayhelps with your fat lossefforts and keeps yourmuscles hydrated.

For an effective 7 dayworkout schedule, refer tothe timetable highlighted insection 3. It includesworkouts that allow you toexercise the shoulders,biceps, triceps, back, thighsand chest among others.

29Chapter 4

Remember to seek the helpof a professional trainerwho will not only act asyour spotter but as youradvisor too.

In conclusion, leading ahealthy lifestyle is anendless journey.Even after attaining ahealthy weight, the journeydoes not end there.

You need to keep workingout and eating healthy as away of maintaining yourbody physique.

This also helps to ensurethat your health ismaintained eliminating risksbrought about by beingoverweight.

HAVE A GREATDAY, AND

STAY HEALTHY!