The Fat Truth12PiecesToTheWeightLossPuzzle

Copyright2010byPaulKroto

MastersDegreeinNutritionandExercisePhysiologyCertifiedByTheAmericanCollegeofSportsMedicineasaHealthandFitnessInstructor

CertifiedByTheNationalStrengthandConditioningAssociationasaStrengthandConditioningSpecialist(CSCS)

IamassumingthatyouarereadingthiseBookbecauseyouhavetriedmanydifferentdietsouttherebutstillfindyourselfoverweighttoday.Youhavebeensearchingandsearchingforthatmagicdietormagicpillthatwillgiveyouthebodythatyouhavealwaysdreamedabouthaving.Yetnonehaveworked,oratleastnotlongterm,andnowyouareFEDUP.YouarefinallyreadytohearTheFatTruth.Ihavebeenhelpingpeopleloseweightforover18yearsandIhavesuccessfullyhelpedthousandsofpeopleachievethebodyoftheirdreams.Iamwarningyou,someofthethingsIwillbesayinginthiseBookyoudoNOTwanttohearbutitisTheFatTruth.IfyouareTRULYreadytoachievethebodyyouhavealwayswanted,thenthisistheeBookforyou!InthiseBookyouwilllearnthe12PiecestotheWeightLossPuzzle.Implementingall12PiecesoftheWeightLossPuzzleintoyourlifeonaconsistentbasiswillguaranteethoseunwantedpoundstobegoneforever.

TheFatTruth#1:ThereisnoONEthingIcantellyoutodothatwillhelpyouloseweightandkeepitoff.InordertoloseweightyoumusthaveALL12piecesoftheweightlosspuzzleinplace.IfyouaremissingoneofthekeypiecesyousimplywillNOTlosetheamountofweightyouwanttoloseandkeepitoffforgood.Thisisaprocess.Youwillnotlosetheweightovernight,butyouWILLlosetheweight.Donotgetdiscouraged,remainpositive.Iassureyou,thisisajourneyyouDEFINITELYwanttotake.Celebratesmallaccomplishmentsandfocusontheendresultathinner,healthier,andhappierYOU.

TheFatTruth#2:DietsdoNOTworklongterm.IfyouwanttoloseweightandkeepitoffforgoodyouMUSTchangeyourMINDSET.YouhavetocometotherealizationthatthisMUSTbecomeaLIFESTYLEforyouandNOTjustadietforyoutofollowfor90days.Yes,IamtryingtoconvertyouintooneofthoseHealthNuts!Iwantyoutostartseeingyourselfassomeonewhoenjoyslivingahealthyandactivelifestyle!

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Forthistohappen,fourthingsmustoccur:First,youmustGETREALLYTICKEDOFF!YoumustbeatthepointwhereyouareSCREAMINGENOUGHISENOUGH,IHAVEHADIT!IREFUSETOCARRYAROUNDTHISUGLYEXTRAFATANYLONGER.HereiswhatIwantyoutodo:walkintoyourbedroomandlockthedoorbehindyou.TakeoffallofyourclothesandstandinfrontofafulllengthmirrorandtakeaLONGHARDLOOKATYOURSELF.Doyoulikewhatyousee?Ifnot,GETTICKEDOFFforallowingyourselftogettothispoint.Second,youmustmakeadecision.Youmustdeciderighthere,rightnow,thatyouwanttomakingaREALlifestylechange.DecidethatyouaregoingtolosetheseexcessfatpoundsthatyouarecarryingaroundFORGOOD!

Third,youmusthavemassiveDESIRE.YouhavetowantthissobadthatyouarewillingtodoWHATEVERITTAKEStolosetheseexcessfatpoundsthatyouhavebeencarryingaroundforgood.Aburningdesireisthedifferencebetweenpeoplewhosucceedandpeoplewhofail.ThebestclientsIhavearesoontobebrides.Itseemswhenawomangetsamarriageproposalsheallofasuddenhastunnelvisionandiswillingtodowhateverittakestolookherverybestinherweddingdress.SoontobebrideshaveaVERYhighsuccessratewithlosingweightbecausetheyhaveaBURNINGDESIREdeepdowninsideofthemtogetthisexcessfatoffbeforetheirbigday.Youmusthavethatsameburningdesireinsideofyourightnowifyoureallywanttoachievethebodyofyourdreams.

MakeADecisionTodayToGetBackIntoYourSkinnyJeansandToThrowAwayYourFatJeansForGood!

Howdoyoucreatethatburningdesireinsideofyou?YoumusttakesometimeRIGHTNOWbeforeyoureadanyfurtherandaskyourselfWhyislosingweightthemostimportantthinginmyliferightnow?IfyoucanidentifyyourWHYyouwillFLY!Ifdontfindyourwhyyouwillfailmiserablyatlosingweight.Itsassimpleasthat.Ifyouhavereasonsthataregoodenough,youcanaccomplishanything.Reasonsarethedifferencebetweenbeinginterestedinaccomplishingsomethingversusbeingcommittedtoaccomplishingsomething.ListedbelowaremanypopularreasonsIhaveheardovertheyearsthathavedrivenpeopletoachievingthebodyoftheirdreams:

BecauseIamsickofbeingfat.Disgustisapowerfulemotionthatcaninstantlychangeyourlife.Ifyourgoalistoseeasunset,youmustdeclareIamdoneheadingeast!Onceyoudeclarethatyouaresickandtiredofhavingthisexcessfathangingoffyourbody,youwillhavemadethefirststeptowardseeingyoursunset!

BecauseIwanttobehealthy.Youmaybethinkingtoyourselfthattherearemanythingsinyourlifethataremoreimportantthanlosingweight.However,beingoverweightisthe#1causeofheartdiseasewhichhappenstobethe#1causeofdeath.YoumaythinkyourfamilyismoreimportantthanlosingweightbutyouareofverylittleusetoyourfamilyifyouareDEAD.Yourhealthisbyfarthemostimportantthingyouhave.Ifyouaretheaveragemaleandyourwaistisover35inches(aroundyourbellybutton)orifyouareanaveragefemalewithawaistover32inchesyouareatSERIOUSRISKofdyingofaheartattack.IfthatisthecasethenyouNEEDtofolloweverywordinthiseBookasifyourlifedependedonitbecauseitdoes.(Tofigureoutyouridealwaistmeasurement,simplytakeyourheightininchesanddivideby2.)

Youmaythinkthatmoneyismoreimportantthanyourhealth.Again,nothingcouldbefurtherfromthetruth.Iknowmanywealthypeoplewhoworked60+hoursaweektomakeahugeincomeonlytodieatayoungagebecausetheyneglectedtheirhealth.

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BecauseIwanttosetagoodexampleformychildren.Ihaveanewsflashforyou.YourchildrenwatchEVERYTHINGyoudo.Itissoimportanttoleadbyexamplewhenitcomestoyourchildren.Setagoodexampleforthembylivingahealthylifestyleandlosingthatexcessfatonceandforall!

BecauseofaspecialupcomingoccasionordateAgain,ahugemotivatorforweightlossisknowingyouwillbethecenterofattention.Ifyouaregettingmarriedorattendingsomeotherspecialeventoroccasionsoon,usethatasyourmotivatortolosethoseexcessfatpounds.

BecauseIwanttofitintomyskinnyjeansorlittleblackdressagain.Peopletendtohave2or3setsofclothesindifferentsizesintheirclosetsandtheywearwhateversetfitsthematthisparticularmoment.ItstimetopulloutyourskinnyjeansoryourfavoritedressandmakeacommitmentRIGHTNOWtodowhateverittakestogetbackintothoseskinnyclothes!

FortherealaggressivepeopleyourwhymaybeBecauseIwantasixpackofabs!ImtalkingaboutachievingthatultrarippedbodythatyouseeonthefrontcoverofMuscleandFitnessMagazine.

Youchooseyourwhys.Makethempersonaltoyou.However,whateveryourtwowhysare,makethemBIG.BesuretheyaresoBIGthatyouarewillingtodowhateverittakestomakethemhappen.

WhatareYOURTOP2reasonswhyYOUwanttoloseweight?

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2.___________________________________________________________________________________________

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Greatjobatidentifyingwhyitissoimportantforyoutolosetheexcessfatthatyouarecarryingaround!Nowfocusonthesetwowhyseverydayandrecitethemtoyourselfoverandoveragain.Thiswillhelpkeepyouintherightmindsetonyourweightlossjourney,andkeepyoumotivatedforLIFE.

ThefinalstepneededinorderforyoutoaccomplishyourweightlossgoalistoRESOLVE.Resolve,simplystated,istheDoorDieattitude.PromiseyourselfrightnowthatyouwillNEVERgiveup.Letmeaskyouaseriousquestion:Howlongwouldyougiveyourbabytowalk?IamwillingtobetthatyouranswerisAslongasittakesforthemtolearnhowtowalk!Youmusthavethesameattitudetowardlosingthisexcessfat.DoitUNTILyoureachyourgoal!

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Letmeaskyouaquestion:Howdoyoufattenupcattle?Answer:Feedthemlotsoflowfatgrainsandkeepthemconfinedinasmallareasotheydontgetanyexercise.Commonsensewilltellyouthattheoppositealsoholdstrue.IfyoudoNOTeatlowfatgrainsandifyouDOgetplentyofexercise,thepoundswillcomeoffeasily!

TheFatTruth#3:Lowfatcarbohydratesarethemaincauseofyoubeingoverweight.Carbohydratesreleaseahormonecalledinsulin.Insulinisyournumberoneenemywhenitcomestolosingweight.Insulinisproducedinyourpancreasandisreleasedwhenyoueatcarbohydrates.Insulinisthehormonethatcarriescarbohydratesintoyourmusclecellsandintoyourfatcells.Theproblemisthatifyouareeatinganabundantamountofcarbohydratesyourbodyhasnoneedtouseyourexcessbodyfatasenergy.Tocombatthisfromhappening,youneedtoturnyourbodyintoafatburningmachinebylimitingtheamountofcarbohydratesyoueatsothatyourbodyisFORCEDtoturntoitsexcessbodyfatintoenergy.Asinglepoundofbodyfatcontains3,500calories.Knowingthisequation,20poundsoffatcontains70,000calories.Thismeansthat70,000caloriesneedtobeeliminatedorburnedoffinordertoshedtheunwanted20pounds.IfinsulinisinyoursystemyourbodyCANNOTtapintoyourstoredbodyfatforenergy.AsImentionedbefore,insulinisastoragehormone,meaningitcarriescarbohydratesINTOyourcellswhileatthesametimenotallowinganythingtoleave.ThereisasecondhormonecalledtheHumanGrowthHormone(HGH)thatalsoplaysanimportantroleinyourweightloss.HGHistheexactoppositeofinsulin.HGHactuallystimulatesyourbodytoconvertyourexcessbodyfatintousableenergy!HGHisanaturalsubstancethatisexcretedbythepituitaryglandsinthehumanbody.Asapersonages,thelevelofHGHthatthebodyproducesnaturallybeginstodecrease.Bytheageof35,thebodyproducesverylittlegrowthhormone.Thisisusuallytheageatwhichmanypeoplestartreallygainingweight.Aschildren,manyofuswereabletoeatmoreandgetawaywithitbutasweagedwestartedgainingweight.ThatismainlybecauseourHGHlevelsweredecre

asing.

TheFatTruth#4:IfyouwanttolosebodyfatyoumustdoeverythinginyourpowertokeepyourinsulinlevelsaslowaspossibleandyourHGHlevelsashighaspossible.Thereare3thingsthatyoucandotokeepyourinsulinlevelslow.Thefirstthingistoconsumefewercarbohydrates.Howmanycarbohydratesshouldyoueataday?WellthatdependsonyourMetabolicResistance.Ifyourbodyisveryresistanttolosingfat(whichIamguessingisthecasesinceyouarestillreadingthiseBook)thenyouwillhavetoconsumeverylowcarbohydrategramsperday.Ifyouaresomeonewhocanloseweightrathereasily,thenyoucanconsumeahigheramountofcarbohydratesperday.

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WhatdeterminesyourMetabolicRate?Yourparents!UnfortunatelymanyofushaveinheritedgenesthatmakeitVERYdifficulttoloseweight.Notimpossible,butitdoestakework.Beingstrictanddiligentonadailybasiswiththese12PiecestoTheWeightLossPuzzleistheoptimumwaytolosethoseunwantedpoundsforever,nomatteryourmetabolicrate.EveryonehasaspecificCriticalCarbohydrateLevelforLosing(CCLL).OncewedetermineyourCCLLyouwillthenbeabletocontrolyourinsulinlevelsandloseweightforgood!Simplystated,youwilldiscoverthreespecificcarbohydratenumbers.Theamountofcarbohydratesyoucaneattoloseweight,theamountofcarbohydrategramsyoucaneattomaintainyourweight,andacarbohydratelevelatwhich,ifyougoover,youwillstarttogainweight.Itisveryimportantthatyoulearnthese3numbers,whichareuniquetoyou,soyouknowwhatitsgoingtotakeforyoutolosetheweightthatyouwantandthenbeabletomaintainitwithoutputtinganybackon.

Theeffectsofdifferentlevelsofcarbohydrateconsumptionformostpeople:300ormorecarbohydrategrams/dayDangerZoneEasytoreachwiththenormalAmericandiet(cereals,pasta,rice,bread,waffles,pancakes,muffins,softdrinks,packagedsnacks,desserts).Highriskofexcessfatstorage,inflammation,increaseddiseaseincludingdiabetes.150300carbohydrategrams/daySteady,InsidiousWeightGainContinuedhigherinsulinstimulatingeffectpreventsefficientfatburningandcontributestowidespreadchronicdiseaseconditions.ThisrangeirresponsiblyrecommendedbytheUSDAandotherdietauthoritiescanleadtothestatisticalUSaveragegainof1.5poundsoffatperyear.100150carbohydrategrams/dayMaintenanceRangeResearchshowsthatfatisusuallyneitherlostnorgainedatthislevel.Riskofalltypesofdiseasearealsolowatthislevel.Onceyouloseallofyourunwantedfat,youcankeepitoffforeverbyeatinginthismaintenancerange.50100carbohydrategrams/daySweetSpotforEffortlessWeightLossMinimizesinsulinproductionandrampsupfatmetabolism.Bystayinginthiscarbohydraterangeyourinsulinlevelswillbeverylowallowingyoutoeasilyloseonetotwopoundsofbodyfatperweek.050carbohydrategrams/dayKetosisandAcceleratedFatBurningAcceptableforaweekortwotoigniteaggressiveweightlossefforts.Thislevelmaybeidealformanydiabetics.Thesecondthingyoucandotokeepyourinsulinlevelslowisconsumeamoderateamountofcaloriespermealandperday.Simplybyconsumingtoomuchfoodat1mealorin1daycansendyourinsulinlevelsskyrocketing.Yourbodyisverymuchlikeacar.Theaveragecarhasagasolinetankthatholdsaround15gallons.IfyouaretakingatripacrosstheUnitedStates,youCANNOTstoponceandput100gallonsofgasolineintoyourcarhopingthatyouwillbeabletostopless.Thecarwillacceptthefirst15gallonsasfuelandtheother85gallonswilloverflowontothepavement.However,inourbodies,theexcesscaloriesdonotoverflowontothepavement,butinsteadtheyoverflowintoyourfatcellsandthatshowyoubecomeFAT.Thehumanbodywasonlybuilttohandlearound300500caloriesatanyonemeal.Indoingthis,yourinsulinlevelswillalwaysremainlow.Asfarastotalcaloriesgofortheday,eatingtoomanyortoolittleisbadforyou.Ifyoueattoomanycaloriesyourinsulinlevelsandyourbodyfatwillrise.Ifyouconsumetoofewcaloriesinaday,yourbodywillgointofaminemodeandstarttoloweryourBasalMetabolismRate(BMR),therateatwhichyourbodyburnscalories

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perday,whichisdetrimentaltolosingbodyfat.IfyoudontconsumeenoughcaloriesyouwillloweryourBMRevenmoreandcauseyourbodytogointoshutdownmode.WhenyourBMRisinshutdownmodeitbecomesvirtuallyimpossibleforyoutoloseweight.Nevereatlessthan1,200caloriesinadayoryouwillcauseyourBMRtodropandyouwillstoplosingweight.Yourbodyislikeaburningwoodfire.Youmustthrowwoodonthefire(consumefood)everyfewhourstokeepthatfire(yourBMR)burningstrong.ThebestwaytokeepyouBMRelevatedistoeatsomethingsmallevery24hours.Researchshowsthatpeoplewhoeat46smallmealsperdaylosetwiceasmuchweightaspeoplewhoeatthesameamountofcaloriesspreadoveronly23mealsperday.Byeating46smallmealsperdaywillkeepyourinsulinlevelslowandyourBMRlevelshighwhichwillhelpyouloseweightfast!AnadditionalwaytokeepyourBasalMetabolismRatehighisbytakingathermogenicsupplement.TherearemanyonthemarketbuttheoneIfoundtoworkthebestandraisemyBMRthehighestisaproductcalledPowerUp.IfoundPowerUptobethemosteffectiveproductonthemarketatboostingmyBMRanditisalsoquiteinexpensive.PowerUpismythermogenicproductofchoice.JustcontactthepersonwhogaveyouthiseBookandorderyourPowerUptoday.

Thethirdstepinkeepingyourinsulinlevelslowistotakeagoodmultivitamin/multimineralsupplement.Mostmultivitamin/multimineralsupplementscomeintabletform,whichisproventonotfullybreakdowninyourbodyandbecompletelyabsorbed.Ihighlyrecommendtakingamultivitamin/multimineralsupplementthatcomesinliquidformsoitcanquicklyandeffectivelybeabsorbedintoyourcells.Thesecondproblemwithmostmultivitamin/multimineralsupplementsonthemarketisthattheyonlycontainahandfullofthemanymineralsthatyourbodyNEEDSonadailybasis.Irecommendaveryhighqualityliquidmultivitamin/multimineralsupplementcalledInvigorita.Thisproductcontainsall75ESSENTIALmineralsand13ESSENTIALvitaminsthatyourbodyMUSThaveeveryday.Invigoritaalsocontainssomeaddedallnatural

ingredientstogiveyouanextraenergyboost!

YousimplycannotachieveoptimalhealthorgainpropercontrolofyourinsulinlevelswithoutaproductlikeInvigorita.Invigoritacomesina32ozbottlecontainingaonemonthssupply(1ozperday)toprovideyourbodywithallthevitaminsandmineralsitneedstostayhealthyandhelpyouloseweight.ThethreekeymineralsthatInvigoritacontainsareChromium,VanadiumandZinc.

ChromiumThismineralhasbeenthemostwidelyresearchednutrientinrelationtoweightloss.Chromiumisneededforthemetabolismofsugar.Withoutitinsulinislesseffectiveincontrollingbloodsugarlevels.Thismeansthatitishardertoburnoffyourfoodasfuelandmoreisstoredasfat.Italsohelpstocontrollevelsoffatandcholesterolintheblood.Onestudyshowedthatpeoplewhotookchromiumoveratenweekperiodlostanaverageof4.2lbsoffatwhilethosewhotookaplacebolostonly0.4lbsoffat.

VanadiumYoumightfinditinterestingtoknowthatvanadiumhasanumberofhealthbenefits.First,vanadiumhasbeenfoundtobenecessaryfortoothandbonedevelopment.Vanadiumisalsoreportedtoplayasignificantroleinthemetabolismofcarbohydrates.Itisalsobelievedtohelpinmetabolismofcholesterolandbloodlipids.Ifyouhavetoolittlevanadium,youmayendupwithhighcholesterolaswellaselevatedtriglyceridelevelsputtingyouatahigherriskforcardiovascularandkidneyrelateddiseases.Vanadiumisbelievedtoalsoplayasignificantroleinthetransferofbloodsugar(glucose)tothemuscles.This,asyoumayknow,isactuallythefunctionofinsulin.HavingadequatelevelsofvanadiuminyourcellswillrequireyourbodytoproduceLESSinsulin!

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Asidefromitsbloodsugarloweringeffect,vanadiumisalsobeenrelatedtoincreasethesensitivityofcellstoinsulin.Thus,ifyouhavetype2Diabetesandinsulinresistanceisresponsibleforyourcondition,vanadiumcanbeaprescribedtreatment.

ZincThisisanimportantmineralinappetitecontrol.Ifthereisnotenoughzincinyourbody,youwillfindyourselfhungryallthetime.

Tolearnaboutthecriticalimportanceoftheother72mineralsfoundinInvigorita,pleasevisithttp://moreACTinfo.com/products.htmandlistentorecording#5.ThereyouwillfindarecordingentitledDeadDoctorsDontLie.ThisisaworldfamousrecordingbyDr.JoelWallach(TheMineralDoctor)whowasnominatedforaNobelPeacePrizeforhisresearchonmineraldeficienciesinhumans.

TheFatTruth#5:The3thingsthatyoucandotoinsurethatyourinsulinlevelsstayloware:

1. Consumelessthan100gramsofcarbohydratesperday2. Eat46smallmealsperdayhavingnosinglemealover500calories3. Takeahighqualityliquidmultivitamin/multimineralsupplementlikeInvigorita

ThenextstepistoRAISEYOURHGHLEVELS,thiscanbeaccomplishedbydoing3specificthings.Thefirstthingistodohighintensityaerobicexercise.AerobicexercisemeansexercisingWITHoxygenasopposedtoanaerobicexercisethatmeansexercisingWITHOUToxygen.Aerobicexerciseisalsoknownascardiovascularexercise.InthehealthcommunityitisoftenreferredtosimplyascardioandthatisthetermIwilluseinthiseBook.IfyouhavenotbeendoinganytypeofexerciseIamgoingtodomybestinthenextfewminutestoconvinceyouthatexerciseisthemostimportanthobbyyoucouldeverstart.

The17ReasonsToExercise

1.Exercisehelpsyouloseweight.Whenyouengageinphysicalactivity,youburncalories.Themoreintensetheactivity,themorecaloriesyouburnandtheeasieritistokeepyourweightundercontrol.

2.Exerciseimprovesyourmood.Needtoblowoffsomesteamafterastressfulday?Aworkoutatthegymorabriskwalkcanhelpyoucalmdown.Physicalactivitystimulatesvariousbrainchemicalsthatleaveyoufeelinghappierandmorerelaxedthanyouwerebeforeyouworkedout.You'llalsolookbetterandfeelbetterwhenyouexerciseregularly,whichcanboostyourconfidenceandimproveyourselfesteem.Regularphysicalactivitycanevenhelppreventdepression.

3.Exerciseboostsyourenergylevel.Windedbygroceryshoppingorhouseholdchores?Don'tthrowinthetowel.Regularphysicalactivitycanleaveyoubreathingeasier.Physicalactivitydeliversoxygenandnutrientstoyourtissues.Infact,regularphysicalactivityhelpsyourentirecardiovascularsystemthecirculationofbloodthroughyourheartandbloodvesselsworkmoreefficiently.Bigdeal?Youbet!Whenyourheartandlungsworkmoreefficiently,you'llhavemoreenergytodothethingsyouenjoy.

4.Exercisepromotesbettersleep.Strugglingtofallasleepormaybetoremainasleepthroughthenight?Exercisemayhelptoboostyourphysicalactivityduringtheday.Agoodnight'ssleepcanimproveyourconcentration,productivityandmood.Andyouguesseditphysicalactivityisoftenthekeytobettersleep.Regularphysicalactivitycanhelpyoufallasleepfasteranddeepenyoursleep.

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5.Exercisecanputthesparkbackintoyoursexlife.Areyoutootiredtohavesex?Ordoyoufeeltoooutofshapetoenjoyphysicalintimacy?Regularphysicalactivitycanleaveyoufeelingenergizedandlookingbetter,whichmayhaveapositiveeffectonyoursexlife.Butthere'smoretoitthanthat.Regularphysicalactivitycanleadtoenhancedarousalforwomen,andmenwhoexerciseregularlyarelesslikelytohaveproblemswitherectiledysfunctionthanaremenwhodon'texerciseespeciallyastheygetolder.

6.ExercisedecreasesyourriskofHeartDisease.Inactivepeoplearetwotimesmorelikelytodevelopcoronaryarterydisease(CAD)thanactivepeople.

7.Exercisedecreasesyourbloodpressure.Highbloodpressureincreasestheriskofheartdisease,stroke,andkidneydisease.Inactivepeoplearetwotimesmorelikelytodevelophighbloodpressurethanactivepeople.

8.Exercisedecreasesyourcholesterollevel.Ahighbloodcholesterollevelincreasestheriskofheartdisease.Regularexerciseraisesthelevelof"good"cholesterolandlowersthelevelofthe"bad"cholesterol.

9.Exercisedecreasesyourriskofdiabetes.Physicalactivitylowerstheriskoftype2diabetesandincreasesglucoseuptakeforthosewhoalreadyhavediabetes.Fitwomenhavediabetes66%lessoftenthanunfitwomen.

10.Exercisedecreasesyourriskofcancer.Physicalactivitylowerstheriskofcolonandbreastcancer.

11.Exercisedecreasesyourriskofosteoporosis.Regularexercisedelaysbonelossandpromotesboneformation.

12.Exercisedecreasesarthritissymptoms.Regularexercisehelpskeepjointsflexibleandhelpsbuildmuscletosupportthejoint.

13.Exercisedecreasesyournumberofsickdays.Exercisersfeelsickalmost30%lessoftenthannonexercisers.

14.Exercisedecreasesyourchanceofprematuredeath.Fitpeoplelivelongerthanunfitpeople.

15.Exerciserelaxesandrevitalizes.Physicalactivityreducesmentalandmusculartension,andatthesametime,itincreasesyourconcentrationandenergylevels.

16.Exercisehelpsyoufeelgoodaboutyourself.Physicalactivityincreasesyourselfesteemandselfconfidence.

17.Last,butdefinitelynotleast,exerciseincreasesyourHGHlevels.AtthehigherlevelsofexerciseintensityyourbodybeginstoreleaseHGHwhichasIexplainedearlieristheultimatehormonetohaveinyourbodyifyouarelookingtolosebodyfat.

ExercisehasMANYbenefits,andisconsideredtimewellspent.ToseethedramaticimpactexercisecanhaveonyourbodyandmindyouneedtolooknofurtherthentheTVshowTheBiggestLoser.Thechangespeoplegothroughonthatshowbecauseofhighintensityexercisearenothinglessthanamazing.TheBiggestLoserislivingproofthatexercisedoesworkandthathardworkpaysoff!

Ifyouhavenotbeenexercisingregularlyyouneedtostartoffslowandgraduallybuilduptohighintensitycardio.Considerjoiningalocalgym.Notonlydogymshaveawidevarietyofcardiovascularmachines,theyhaveweightmachinesthatallowyoutoeasilyperformacompletecircuittrainingroutine.Youcan,ofcourse,workoutathomeifyouhavetheproperequipmentandthedisciplinetoactuallyusethem.Unfortunatelytoomanyhometreadmillsturnintoexpensiveclothesracks.Workingoutathomeseemslikeagoodideabutyouhavetohave

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theselfdisciplinetodoit.Byjoiningagymtherearenodistractionswhileyouareworkingout,justotherpeoplearoundyouwhohavethesamegoalsasyouandwhoareworkingtoachievethemjustlikeyou.ThefirststepistosetaworkoutscheduleandSTICKTOIT.ThereisNOTOMORROW.ItstartsTODAYandcontinuesEVERYDAY.Committoaminimumof5daysaweektoworkout.Researchshowsthattoobtaintheoptimalbenefitsfromcardiovascularexerciseyouneedtoburnatleast2,000caloriesperweek.Mostmoderncardiomachinesactuallyshowyouhowmanycaloriesyouareburningwhileexercising,makingiteasytocalculate.However,belowisachartthatwillprovideyouwithageneralideaofhowmanycaloriesyouburnperformingvariousexercises.

IndividualWeightandCaloriesBurnedPerHourExercise 130lbs 200lbs 240lbs

Running,8mph 986 1,229 1,472Rollerblading 913 1,138 1,363Ropejumping 730 910 1,090Taekwondo 730 910 1,090StairMaster 657 819 981BasketballGame 584 728 872Jogging,5mph 584 728 872Tennis,Singles 584 728 872Aerobics,HighImpact 511 637 763Racquetball,Casual,General 511 637 763Rowing,Stationary 511 637 763Skiing,CrossCountry 511 637 763Swimming,Laps 511 637 763Aerobics,LowImpact 365 455 545Bicycling,

Thebestformofstrengthtraininginmyopinioniscircuittraining.Circuittrainingisusuallydoneatalocalgymusingacombinationofmachinesandfreeweights.Irecommendperforming2exercisesperbodypartforatotalof16exercisespersession.ThereshouldbeZEROrestbetweenexercises.OneofthemaingoalsofcircuittrainingistoRAISEYOURHGHLEVELS.Unlikecardiovascularexercisethatisdoneatanintensityof60%80%ofyourmaximumheartrate,circuittrainingisdoneatalevelof80%90%ofyourmaximumheartrate.Thismeansyouareworkingoutveryhardandveryfast.ThiswillcauseyourHGHlevelstoriseatadramaticrate.Thewholecircuittrainingsessionshouldlastnolongerthan30minutesandshouldbedone3timesper

week.Performcircuittrainingeveryotherdayallowingfor1dayofrestinbetweentorecover.Ihaveincludedmypersonalrecommendationsonwhatexercisesyoushouldbedoingduringyourcircuittrainingonpage26.Simplyprintthatpageandtakeittothegymwithyoutotrackallofyourresults!ToseediagramsofalltheexercisesIrecommenddoingpleasegotohttp://TheFatTruthBook.com/circuittraining.htmIrecommendusingadoubleprogressiveprogram,whichmeansyourgoalistoeitherincreaseyourrepetitions(reps)oryourweightwitheveryworkout.Startbychoosingaweightthatfeelscomfortableforyou.Whenyoucanperform20repswiththatweight,increasetheweightby510lbsforyournextworkout.Ifyoucannotdo20repswiththeweight,thenstaywiththatsameweightforyournextworkoutbutdo1morerepthanyoudidlasttime.Forexample,ifyoudid13pulldownswith30lbsmakeityourgoalforyournextworkouttodo14pulldownswith30lbsandkeepincreasingyourrepsby1everyworkoutuntilyouareabletodo20pulldownswith30lbs.ThethirdandfinalthingyoumustdotodrasticallyincreaseyourHGHlevelssothatyoucanloseallofyourexcessbodyfatandachieveoptimalhealthistakeanHGHprecursor.AnHGHprecursorisasupplementtakenbeforebedthatwillhelpyourbodyproducemoreHGHnaturallywhileyousleep.IhavetrieddozensofHGHprecursorsandfoundthisproductcalledHGHYouthComplextoworkthebest.Simplytake6capsulesbeforebedandfindyourselfhavinganoverallbettersenseofwellnessandfeelmorerestedinthemorning.Thisproductisessentialifyouareover30yearsofagetolookandfeelyourbest.Withoutthisproduct,youwillnotachievethebodyofyourdreams.ItisaCRITICALpiecetoTheWeightLossPuzzle.ContactthepersonwhoreferredyoutothiseBookandorderyourHGHYouthComplextodaysoyoucanstartyourjourneytowardsobtainingthebodyofyourdreams

The13BenefitsofRaisingYourHGHLevels:1. Increasesenergyandendurance2. Improvessportsperformanceandrecovery3. Increasesimmunesystemfunction4. Reducesfataccumulation5. Buildsleanmusclemass6. Increasesbonedensitywhichreducesosteoporosis7. LowersBloodPressure8. Improveslibidoandsexualperformance9. Improvescardiacfunctionandcholesterolprofiles10. Reversesagingchangesintheskin11. Promotesthickerhairgrowth12. Improvesmoodandsleeppatterns13. ReducestheriskofdevelopingType2adultonsetDiabetes

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ResultsFromanIncreaseofHGHLevels:WeightLoss82%improvementWrinkleReduction61%improvementEnergyLevel84%improvementMuscleStrength88%improvementwithdailyexerciseprogramSexualPotency75%improvementEmotionalStability67%improvement

HGHBenefitsViewedina6MonthPeriod:Month1:Increaseinphysicalstaminaandenergy,soundsleepandbetterpositiveattitude.Month2:Strengthenedmuscletone,improvednailgrowthandskintone,betterdigestionandweightloss.Month3:Improvementinmentalprocessesandsexualdesires,increaseinmusclesize,greaterbodyflexibility.Month4:Accumulationofresultsoffirstthreemonths.Month5:Impressiveweightlossandreductionininches(greaterbodymasswithreductioninadiposetissue),wrinklereduction,improvedandthickenedskin,greaterskinelasticity,andimprovedhairappearance(i.e.healthierlookinghair).Month6:Greatlyreducedcellulite,improvedeyesight,betteremotionalstability,strongerimmunesystemwithgreaterresistancetocoldsandflu,reductioninjointpainandsoreness,greaterexercisetolerance,loweringofcholesterol(LDL)andtriglycerides,andimprovedheartrate.

TheFatTruth#8:TokeepyourHGHlevelsashighaspossibleIrecommendburning2,000caloriesperweekthroughhighintensitycardiovascularexercise,doingcircuittraining3timesperweek,andusingHGHYouthComplexeverynight.AnotherimportantpiecetoTheWeightLossPuzzleisfindingwaystostayfullandsatisfiedsoyoudoNOTcheat.Thiswasmydownfallforyears.Iknewalltheinformation,Iknewexactlywhattodo,yetIcouldnotdoitbecausewheneverIloweredmycaloriessoIcouldloseweightIwouldgethungryandendupcheating.Thereare5tricksthatIrecommendfollowinginordertostayfullandsatisfiedsoyoudontfindyourselfcheating.

Trick#1DrinkBodyTrim.BodyTrimisapowderthatismixedinto16ouncesofwaterforarefreshingpinklemonadebeveragethatencouragesweightlossbymakingyoufeelfullerlonger.Italsoprovidesyouwithasustainedboostofnaturalenergyforupto6hours.Bydrinking2BodyTrimperday,youwillfindyourselffeelingfullerlonger,preventingyoufrombeinghungryandcheatingthroughouttheday.Irecentlylost52lbsandIowemostofthatsuccesstoBodyTrim.Ittrulytookthemajorityofmyhungerawayandgavemegreatenergylevelstokeepmegoingat100%alldaylong.Ipersonallytake1BodyTrimeverymorningand1everyafternoon.Trick#2UseFormuleen.FormuleenisastealthfoodfiberthatiscompletelytastelessandtexturelessthatyoucansprinkleonALLfoods

toincreasethefiberlevelsineachmeal.Fiberisthepartofplantbasedfoodsthatourbodiescan'tdigest.Fibehelpstokeepourbowelmovementsregularandhelpstowardoffcertaindiseases.Carcinogensfoundinourintestinesbindtofiberallowingittomovethroughthecolonmorequickly.Fiberalsohelpsremovecholesterolfromourbodiesreducingtheriskforheartdisease.

r

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Fiberhelpstocreateasenseoffullnessforalongerperiodoftimebecauseitremainsinourstomachlongerthanothersubstancesweeat.Thisslowsdownourrateofdigestionhelpingustofeelfullerlonger.However,theproblemwithmosthighfiberfoodsisthattheyareusuallyalsoveryhighincarbohydrates.This,asmentionedbefore,cancauseaspikeinyourinsulinlevelstellingyourbodythatplentyofenergyisreadilyavailableandthatitshoulddiscontinueburningfatandstarttostoreit.Tosolvethehighfiberhighcarbohydrateproblem,sprinkleasmallamountofFormuleenonallofyourfoods.Thiswillincreaseyourfiberlevelswithoutraisingyourinsulinlevelandhelpyoufeelfullerlonger.Thiswillpreventyoufromovereatingandhelpyoutoremainfullandsatisfiedforhoursafteryourmealwithoutthosepeskyfoodcravings.AlongwithFormuleen,anotherhealthynecessitytoproperdigestioniswasteremovalandcleansing.UsingPowerDown,acompletecoloncleansingproduct,willdojustthat.PowerDownisaproprietaryblendofherbsformulatedtocleanseanddetoxifyyourcolon.

Reachingoptimalhealthandlosingweightisimpossibleifyourbodyisfulloftoxinsandwaste.Yearsandyearsofeatingthewrongfoodsthatdon'tdigestproperlyclogyourcolonwithaccumulateddebrisandtoxicmatter.ThiscoatingoftoxinsbecomestheperfectbreedinggroundfordangerousbacteriaandmucoidplaquThesepoundsandpoundsofmucoidplaqueleadtoconstantbloatingandob

e.esity.

Tostartrestoringyourdigestivesystemtogoodhealthandtostartlosingweight,youneedtouseagentlecoloncleansingproductdaily.Coloncleansingisnota"quick"onetimesolution.Itmustbelookedatasanongoingprocess.Cleansingdailybytaking2PowerDowncapsuleseverynightbeforeyougotobedwillhelp

removeallthosepoundsofmucoidplaquethatiscloggingyourcolon.Thebenefitsaretwofold:youwillloseweightandyourdigestivesystemwillbecomemoreefficient.Nutrientswillbeabsorbedmoreefficiently,andnotonlywillyoulookslimmer,butyourskinwilllooksmoother,andyouwillbecomemoreenergized!Trick#3Besuretoeatsomefatineverymeal.About10yearsagotherewasabigfadtocutbackonallthefatconsumed.Andtheresult?Everyonelookedatpretzelsasbeingthe#1dietfoodbecauseitcontainedzerofat.Obviouslythatideabackfired.Theaveragepersondidcutbackontheamountoffatthattheyconsumedbuthasgained10poundsofbodyfatsince.ThislowfatkickhasalsosparkedaMASSIVEepidemicofdiabetes.Nowthatpeoplewereeatinglessfat,theircarbohydratelevelsincreasedcausinginsulinlevelstorise.Thiscausedanovertaxingonthepancreaswhichhasleadtothismassiveepidemicofdiabetesandobesity.DietaryfatwasNEVERtheenemy.Asamatterafact,itturnsoutthatdietaryfatisourbestfriend.Whenyoueatsomefatateachmealyourstomachreleasesahormonecalledcholecystokinin(CCK).CCKhasbeenstudiedfordecadesandisknownasthefeelfullhormone.Whenyouhavedietaryfatatameal,CCKisproduced,mostlyintheintestine.ThiselevatedCCKhormonereachesyourbrainandsignalsyoutostopeating.WithoutthisCCKhormoneinyourbloodsystemyouwillbehungryALLTHETIME.BesureeverytimeyoueatthereisasmallamountoffatineachmealsoyourbodyproducesthisCCKhormonetomakeyoufeelfull.Trick#4DropITWeightManagementDrops.Thesedeliciouszingycitrusflavorhardcandypiecesare100%allnaturalandcompletelystimulantfree.Thesedropshelpyouloseweightbycurbingyourappetite,helpingyoumaintainaconsistentbloodsugarlevel,andbyreducingfoodcravings.TheDropItWeightManagementDropsnotonlygiveyouasubtleboostofWILLPOWER,butprovideanutrientBOOSTaswell!

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Trick#5Drinkwater.Drinkingagallonofwatereachdaywillhelpyoufeelfullthroughoutthedayandmakeyouextremelyhealthy.Iknowthatsoundslikealotofwateratfirstbutonceyougetusetodrinking16ounceseveryfewhoursitbecomesveryeasytodo.Yourbodyismadeupof80%watersoitjustmakessensetoflushoutthatoldwatereverydayandreplaceitwithnewfreshwater.

TheTop10ReasonstoDrinkaGallonofWaterEveryday

1. DrinkingWaterEnhancesFatLoss:Waterisanessentialnutrient.Allchemicalreactionsinthebodydependuponit.Ifyouretryingtoloseweight,thiscantbeignored.Youwontbeabletoloseweightwithoutwatertoflushoutthebyproductsoffatbreakdown.Whenthereisntenoughwatertodilutethebodyswasteproducts,kidneystonesmayform.Whenthekidneysarentworkingtotheirfullpotential,thelivermuststepinandhelpputtingexcessstrainonyourliver.Drinkingwateralsoreduceshunger.Itsaneffectiveappetitesuppressantsoyoulleatless.

2. WaterisaNaturalRemedyforFatigue,Headaches,andBackPain:Inmanycases,fatigue,headachesandbackpainarecausedbydehydration.Ifyousufferfromanafternoonnodoff,trydrinkingmorewateratlunch.Ifyouoryourchildrencomplainoffrequentheadaches,theamountofwateryouredrinkingcouldberesponsible.And,musclespasmsarealsocausedbynotbeingadequatelyhydrated.

3. LookYoungerwithHealthierSkin:Youlllookyoungerwhenyourskinisproperlyhydrated.Waterhelpstoreplenishskintissues,moisturizesskinandincreaseskinelasticity.

4. BetterProductivityatWork:Yourbrainismostlymadeupofwater,thusdrinkingwaterhelpsyouthinkbetter,bemorealertandallowforbetterconcentration.

5. BetterExercise:Drinkingwaterregulatesyourbodytemperature.Youllfeelmoreenergeticwhendoingexercisesandwaterhelpstofuelyourmuscle.

6. HelpsinDigestionandConstipation:Drinkingwaterraisesyourmetabolismbecauseithelpsin

digestion.Formuleen(Fiber)andwatergoeshandinhandsothatyoucanhaveyourdailybowelmovements.

7. LessCrampsandSprains:Properhydrationhelpskeepyourjointsandmuscleslubricated,soyoureless

likelygetcrampsandsprains.

8. LessLikelytoGetSickandFeelHealthy:Drinkingplentyofwaterhelpsfightagainstfluandotherailmentslikekidneystonesandheartattack.Watercanhelpwithailmentslikerespiratorydisease,intestinalproblems,rheumatismandarthritisetc.Drinkingwatercanalsoimproveourimmunesystem.

9. RelievesFatigue:Waterisusedbythebodytohelpflushouttoxinsandwasteproductsfromthebody.

Ifyourbodylackswater,yourheart,forinstance,needstoworkhardertopumpouttheoxygenatedbloodtoallcells.Whenyourorgansareexhausted,soareyou.

10. ReducestheRiskofCancer:Relatedtothedigestivesystem,somestudiesshowthatdrinkingahealthyamountofwatermayreducetheriskofbladderandcoloncancer.Waterdilutestheconcentrationofcancercausingagentsintheurineandshortensthetimeinwhichtheyareincontactwithbladderlining.

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TheFatTruth#9:InordertostayfullandsatisfiedalldayyouNEEDtodo6things.

1. Drink2BodyTrimpacketsperday2. UseFormuleentoaddextrafibertoyourdiettwiceperday3. TakePowerDowneverynighttohelpdetoxifyyourbodyandcleanseyourcolon4. Addasmallamountofdietaryfattoeachofyourmeals5. HaveaDropITWeightManagementDropwheneveryougetacravingforsomethingsweet6. Drinkagallonofwatereveryday

Whenyouputthese12PiecesofTheWeightLossPuzzletogetheryouwilltransform

thewayyoulookandfeelforever!

The12PiecesToTheWeightLossPuzzle

ModerateCalories

56Meals

PowerUp

128ozofWater

CardioExercise

CircuitTraining

LowCarbs

BodyTrim

Invigorita

HGHYouth

Complex

Formuleen PowerDown

1. LowCarbohydratesInordertoloseweightyoumustkeepyourcarbohydratelevelbetween50100gramsperdaydependingonyourlevelofmetabolicresistance.

2. ModerateCaloriesIfyoudontdropyourcaloriesbelowyourBMReveryday,thenyouwillnotloseweight.Ifyoudropyourcaloriestoolowyourbodywillshutdownyourmetabolismandyouwillnotloseanyweight.Thereforetheaveragefemaleshouldconsumebetween12001400caloriesperdayandtheaveragemaleshouldconsume15001700caloriesperdayinordertokeepyourcalorieintakeinamoderaterange.

3. Eat46SmallMealsIfyouspreadyourcaloriesoveronly2or3mealsyouwillnotbesuccessfulinlosingweight.Youmustconsumefoodevery34hourstokeepyourmetabolismrunningonHIGH!NEVEReatmorethan500caloriesatanyonemeal.

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4. BodyTrimIknewalltheinformationinthiseBookyetIcouldnotfollowitbecauseloweringmycaloriesmademehungryandmademetired.BodyTrimhelpedfixbothofthoseproblemsandwasthemissingpiecethathelpedmeloseover50pounds!

5. PowerUpKeepingyourmetabolismrunningatthehighestlevelpossibleiswhatittakestolosethoseunwantedpounds.Taking2PowerUpcapsuleseverymorningand2PowerUpcapsuleseveryafternoonwilligniteyourmetabolismandkeepyourbodyinfatburningmodealldaylong!

6. InvigoritaIfyourbodyisnotgettingproperamountsofALL13EssentialVitaminsandALL75EssentialMineralsthenyouwillneverlosetheamountoffatthatyouwanttolose.ThisissimplybecauseyourbodywillnotbeabletorunthewayitissupposedtorunwithouttheessentialnutrientsthatitNEEDS.GiveyourbodyeverythingitNEEDSbydrinking1ozofInvigoritaeverymorning.

7. HGHYouthComplexThekeytolosingfatistokeepyourinsulinlevelsaslowaspossibleandyourHGHlevelsashighaspossible.ThereisnoproductonthemarketbetterthanHGHYouthComplexatgettingyourHGHlevelsbackup.Youwillbeamazedathowquicklyyounoticeadifferenceinhowyoulookandfeelonceyoustarttaking6capsulesofHGHYouthComplexbeforebedeverynight.

8. CardioYouwillneverlookthewayyouwanttowithoutexercisingdaily.Bottomline,youneedtoburnatleast2,000calorieseveryweekthroughcardiovascularexerciseifyoueverplanonlookingandfeelingyourbest.

9. CircuitTrainingIfyouwanttohaveatight,firm,strongbodythenyouneedtocircuittrain3timesaweek.IhighlyrecommendusingthecircuittrainingprogramIhaveoutlinedonpage26.

10. FormuleenFiberisessentialtooptimalhealthandforlosingweight.NotonlywillFormuleengiveyouthefiberthatyoudesperatelyneedeverydaybutitwillalsohelpyoufeelfullerfastersoyoudontovereatatanyonemeal.MakesurethatyousprinkleFormuleenonallofyourfoodandwatchthepoundscomeoffnaturally!

BecauseIFollowedPaulsDietandExerciseAdviceInThiseBookandUsedTheGameOnWeightLossSystem,IWasAbleToWinMs.Bikini2009!

VasoKroto

11. PowerDownThereissimplyNOWAYyoucanreachoptimalhealthandloseweightifyourbodyisfulloftoxinsandwaste.PowerDownisbyfarthebestdetoxifierandcoloncleanseronthemarket.Wespendalotoftimecleaningtheoutsideofourbodies.NowitistimeyoustartedpayingattentiontocleaningtheINSIDEofyourbody.Take2capsulesofPowerDowneverynightandyouseeyourhealthgoupandyourweightgodownguaranteed!

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12. WaterDrinking128ouncesofwatereverydayisanessentialpiecetotheweightlosspuzzle.Itwillhelpyoustayfullandenergizedalldayplusitwillhelpflushoutthebyproductsoffatbreakdownallowingyoutoloseweightfaster.Drinkingagallonofwaterperdayisthehealthiestthingyoucandoforyourbodyanditisessentialforlosingweight.Mostpeoplewilllose5poundsfastjustfromdrinkingmorewater.Onceyourbodyknowsitwillgettheamountoffreshwateritneedseverydayitwillstopholdingontotheoldwaterinsideofyouthatiscausingyoutofeelfatandbloated.

PuttingItAllTogether

Yourmaingoalistoeat46smallmealsperdaybetween100500calorieseachwithoutgoingover700gramsofcarbohydratesinanygivenweek.

Youtoocanachievethebodyyouhavealwayswantedbyimplementingthese12puzzlepiecesintoyourlife.

Ifeelthatitisveryimportantforyourecordeverythingthatyoueat.Thisisimportantforafewreasons.First,youneedtoknowwhatpieceofthepuzzletoadjustifyouareNOTlosingweight.Theonlywayyouwillknowwhattoadjustisifyourecordeverythingthatyouputintoyourmouthandtheamountofexercisethatyoudo.

Thesecondreasonissothatyoubecomemoreawareofthecarbohydrategramsandtheamountofcaloriesthatareinthefoodsthatyouhavebeeneating.Onceyoufindouthowmanycarbsareinyourfavoritegrommetlatteyoumaygointoshock!WhenIwasstudyingformyMastersdegreeinnutritionIwasforcedtorecordmyentirefoodintakeandIwasinsheeramazementoftheamountofcarbohydratesandcaloriesthatwereinthedifferentfoodsIwaseatinganddrinking.

Yes,eveninthethingsIwasdrinking.Youmaybesurprisedtohearthatmanybeveragescontainahighamountofcaloriesandcarbohydrates.Forexample,letstalkaboutbeer.TheinterestingthingaboutbeeristhatitcontainsZEROfatgramsyetitisthefoodthatwillmakeyoufatthefastest!Why?The3mainingredientsinbeerarebarley,wheat,andhopsalllowfatgrainsthesamelowfatgrainstheygivecattletofattenthemup.Remember,itisNOTfatthatmakesyoufat.Itistheexcesscarbohydrategramsthatcauseyourinsulinlevelstoriseandcauseyoutoputonexcessbodyfat.Needlesstosay,beerisNOTagoodbeveragetobedrinkingifyouaretryingtoloseweight.Eventhenewlitebeersonthemarkettodaythatcontainaround100caloriesand3gramsofcarbsarestillmadefrombarley,wheat,andhops.AllofwhichwillmakeyouFAT.

YouMUSTtreatyourweightlossjourneyasascientificexperimentandkeepveryclosetrackofeverythingthatyouaredoingforthistoREALLYwork.YouhavetorecordEVERYTHINGthatyouputintoyourmouth.Ifyouhavesomuchasapieceofgumyouhavetorecordit.YouhavetorecordEVERYTHING!

Thisissimplyalearningexperienceforyou.OneofthemainreasonswhyprogramslikeNurtisystemhavesuchalongtermfailurerateisbecausetheyneverteachyouhowtoeatintherealworld.Sure,youwillloseweightwhileeatingtheirfreezedriedlasagnabutwhatisgoingtohappenwhenyouhavetogooutandeatreallasagna?

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Thatsright!Youwillgainallofyourweightbackbecauseyouneverlearnedwhatisgoodornotgoodtoeatintherealworld.ByrecordingyourentirefoodintakeyouwilllearnhowtoeatintheREALworldwhichwillgiveyouREALlongtermsuccess!

Thereare2simplewaystorecordeverythingthatyoueat.Youcandoittheoldfashionedwaywithpenandpaper.Simplyprintoutacopyofthesheetincludedonpage27andfilloneouteveryday.Youshouldbegettingallyournutritionalinformationoffthelabelofthefoodyouareeating.Ifthefoodyouareeatingdoesnothaveanutritionallabelthenyoucanuseawebsitelikehttp://NutritionalData.comtofindoutthenutritionalinformationonthethefoodsyouareeating.YoucanalsopickupabookcalledCalorieCounterfromamazon.comoryourlocalbookstoreforunder$10whichcontainsthenutritionalinformationforthousandsofcommonfoods.

Thehightechwaytokeeptrackofyourentirefoodintakeistorecorditonlineatawebsitecalledhttp://DailyBurn.com.Youcanopenafreeaccountatthatwebsiteandithasthousandsoffoodsalreadystoredinitsdatabase.YoujustlookupthefoodyoujustateandclickIjustatethisanditwilladdittoyourdailynutritionlog!Itkeepstrackofallyournumbersforyou!Ihighlyrecommendusingthiswebsitefortherestofyourlife.Lookatitasyouronlinebankingsystem.Weallkeeptrackofourmoneyeveryday.Nowitstimeyoumakethesamecommitmenttoyourhealthandthewayyoulook.

HereAreTheRangesYouShouldStayBetween:FEMALE:

StartYourHealthyLifestyleByIncorporatingAll12PiecesofTheWeightLossPuzzleIntoYour

LifeToday!

Yourinitialdailycaloriegoalistostaybetween1,2001,400Yourinitialdailycarbohydrategoalistostaybetween50g100gYouinitialdailyproteingoalistostaybetween80g160gYourinitialdailyfatgoalistostaybetween40g80g

MALE:Yourinitialdailycaloriegoalistostaybetween1,5001,700Yourinitialdailycarbohydrategoalistostaybetween50g100gYouinitialdailyproteingoalistostaybetween150g200gYourinitialdailyfatgoalistostaybetween50g100g

Duringyourfirstweek,youareallowedamaximumof700gramsofcarbohydratesfortheWEEK.However,thecloseryoucanstayto350gramsofcarbohydratesfortheweekthemorefatyouwilllose.Agoodnumbertoshootforis500gramssoyoucanmaintainsomebalanceinyourlife.ThiswillbeaHUGEcutbackformostpeople.OnethingIcantellyouforsureisthatifyougoover100gramsofcarbohydratesinany1dayyouwillNOTloseanyfatbecauseyourinsulinlevelswillbetoohigh.

YoumusttrainyourbodytoliveoffofyourstoredbodyfatandNOTthecarbohydratesthatyoueatforenergy.Ifyourbodyisgettingenoughcarbohydrates,ithasnoreasontoturntoyourbodyfatreservestogetitsenergy.

Asfaraswhatyour46mealsconsistofisuptoyou.Formyselfpersonally,IdontcarewhatIeat.IsimplyeatbecauseIhaveto.Ihaveincludedmypersonalmealplanbelow:

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PAULKROTOSPERSONALMEALPLAN

Time Food Carbs Protein Fat Calories7am 2ScoopsShakeDownin16ozWater 4 30 2 154

1TspFormuleen 3 0 0 10 1ozofInvigorita 9 0 0 35 2PowerUpCapsules 0 0 0 0 1BodyTrimin16ozwater 5 0 0 20 1PacketofVitalagywithBodyTrim 7 0 0 28

10am OhYeah!ProteinWafers 9 15 6 150 1SipofSunshinein16ozWater 14 0 0 50

12:00 2cansofchicken5ozeach 0 48 8 280 2TbspMiracleWhipLight 4 0 4 40

3pm OhYeah!ProteinWafers 9 15 6 150 1BodyTrimin16ozwater 5 0 0 20 2PowerUpCapsules 0 0 0 0

6pm 1ChoppedBeefPattie5oz 0 30 23 354 1TbspA1Sauce 3 0 0 12

9pm 2ScoopsShakeDowninWater 4 30 2 154 1TspFormuleen 3 0 0 10 2PowerDownCapsules 0 0 0 0 6HGHYouthComplexCapsules 0 0 0 0

DailyTotals 79 168 51 1467

ThisistheEXACTmealplanthathelpedmelose52lbs!Iwentfromweighting256downto204.Ifollowedthis7daysaweekbutIallowed23cheatmealsperweek.However,evenwithmycheatmealsINEVERwentover700gramsofcarbohydratesinany1week.Ittookme26weeks(6months)toreachmygoal.Ialsoburnedatleast2,000caloriesperweekeveryweekdoingcardiovascularexerciseanddidmycircuittraining3timeseveryweek.

TheonlyrealexchangeIwoulddoistakeoutthe10ouncesofcannedchickenforlunchandexchangeitfor12ozofAlbacoreTunaeveryotherday.Ialsomixedupdinneronceinawhile.SomenightsIwouldhavea6ozsteakora6ozporkchop.Ialwayshad6ouncesofsomesortofmeatfordinnersoIwouldfeelfullduringtheeveningandnotwanttocheat.Ifyouratherhavefoodinthemorningasopposedtoashake,trytoeat3eggspreparedyourfavoriteway.

Ifyouwantmorevarietyinyourmealplan,thereisnoshortageoflowcarbohydratecookbooksonthemarket.Someofmyrecommendationsonthebestlowcarbcookbookstobuyareasfollows:

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500LowCarbRecipes500RecipesfromSnacktoDessertthattheWholeFamilywillLoveByDanaCarpenderTheLowCarbCookbookbyFranMccullough,MichaelEades,andMaryDanEades

15MinuteLowCarbRecipes:InstantRecipesforDinners,Desserts,andMorebyDanaCarpender

TheUltimateLowCarbDietCookbook:Over200FabulousRecipestoAddVarietyandGreatTastetoYourLowCarbohydrateLifestylebyDonnaRodnitzky

TheEverydayLowCarbSlowCookerCookbook:Over120DeliciousLowCarbRecipesThatCookThemselvesbyM.S.KittyBroihier

Asabasicrule,everytimeyouarethinkingaboutwhattoeatatyournextmealthinkPROTEINfirst.Everysingletimeyoueatsomethingitmustbebasedoffofaprotein.

SomeProteinIdeas:EggsProteinPower(ShakeDownbyDrinkA.C.T.isthehighestqualityproteinpowderonthemarket)ProteinBars

ShakeDownbyDrinkA.C.T.isthehighestqualityproteinpoweronthemarket.ShakeDownisauniqueblendofSoy,Milk,andWheyProtein

engineeredto maximizeabsorption.

SteakGroundBeefTunaShrimpScallopsLobsterAnyTypeofFish(Halibutismypersonalfavorite)ChickenPorkChopsHamTurkeyVealLambIfyouchoosealowfatproteinliketuna,forexample,youwillwanttoaddsomefattoitlikemixinginsomelightmayonnaiseorMiracleWhip.Youmaybeinthehabitofaddingarolltoyourmealorsomepotatoes.However,inordertostayaslowcarbaspossibletokeepyourinsulinlevelslow,Irecommendstayingawayfromaddinganyextracarbstoyourmealsexceptforsomegreenvegetableslikebroccoli,greenbeans,romainelettuceorspinach.Amealcanbeassimpleaseating6ozofslicedhamrolledup.Thatwouldbetheexactamountofproteinandfatthatyourbodywillneedforthenext3hoursandeatingthatwouldturnyourbodyintoafatburningmachinebecausetherewillbenoinsulinpresentinyourbody.

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Snacking:Ifatanytimeyoudogethungryandarelookingtosnackonsomethingitisimportanttohavetherightfoodsavailable.The7bestfoodstosnackonarepickles,sugarfreejello,beefjerky,almonds,pistachios,stringcheese,andpepperoni.RememberthatTOTALCALORIESDOMATTER.YoujustcantsnackonbeefjerkyalldayandhopetoloseweightbecausethecaloriesDOaddup.

SettingGoalsThereis1goaland1goalonlyTOLOSEWEIGHT!Howmuchyouloseinitiallydependsonhowmuchyouhavetolose.Ifyouhavealotoffattoloseyouwillloseweightveryquicklywiththisplan.However,theaveragepersonwillonlylose1to2poundsperweek,whichisanEXCELLENTgoal.ThekeytothisweightlossplanistofocusonthethingsthatYOUcancontrol.

IfYouFocusonThe12ThingsThatYOUCANCONTOL,YouWILL

AchieveTheBodyofYourDreams!

YOUcancontrolhowmanycaloriesyoueatperdayYOUcancontrolhowmanycaloriesyoueatpermealYOUcancontrolhowmanycarbsyoueatperdayYOUcancontrolhowmanycaloriesyouburnperdayYOUcancontrolifyoutake1ozofInvigoritaperdayYOUcancontrolifyoutake2BodyTrimperdayYOUcancontrolifyouuseFormuleentwiceperdayYOUcancontrolifyoutake4PowerUpperdayYOUcancontrolifyoutake2PowerDownperdayYOUcancontrolifyoutake6HGHYouthComplexperdayYOUcancontrolifyoudocircuittraining3daysperweekYOUcancontrolifyoudrink128ouncesofwaterperday

ConductingWeeklyProgressReportsOnYourselfItisVERYimportanttoSTOPonceaweekandlookbackatthepast7days.Youpickwhichdayoftheweekyouwanttodothisandkeepitthesamedayeveryweek.Printoutacopyofpage28andfillitoutonceaweek.

ThisWeeklyProgressReportwillremindyouofyourgoal,whyyouwanttoachieveyourgoal,andwhatprogressyouhavemadethusfar.Itwillalsoactasacompasslettingyouknowifyouareheadingintherightdirectionornot.IfyouarenotgettingtheresultsyouwantitwillbeVERYevidentWHYyouarenotgettingtheresultsyouwantbylookingatyourprogressreport.IfyouareNOTlosingweight,oneofthequestionsfrom921willpointoutexactlywhy.ThisisNOTrocketsciencebutthisisascience.Ifyoufollowall12piecestoTheWeightLossPuzzleYOUWILLREACHYOURGOALWEIGHT!

Ifyouanswerallthequestionsonthereportcorrectlyandarestayingwithinalltherecommendedrangesyetyouarestillnotlosingweight,theonlythingyoucandoismorecardiovascularexercise.CuttingbackyourcaloriesmoreisNOTagoodidea.Youcouldcutyourcarbohydratesdownbelow50perdaybutthisisveryhardtodo,especiallylongterm.MoreexerciseALWAYSdoesthetrick.Peoplewhoburn4,000caloriesperweekdoingcardiovascularexerciseloseweightrapidlybutONLYiftheyarefollowingtheother11piecestothepuzzle.YoucanexerciseALLDAYbutifthereisinsulinpresentinyourbodyfromeatingtoomanycarbohydratesyouwillNEVERloseyourexcessbodyfat.

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TheFatTruthMaintenanceProgramWhatToDoWhenYouReachYourGoalWeight

TheFatTruth#10:Ifyougobacktoeatingandlivingthewayyouusetobeforeyoustartedthisprogram,Ipromisethatyouwillgainallofyourfatbackandthensome.TheFatTruthisthatyoumustALWAYSwatchyourdailycarbohydrateintake,youmustALWAYSwatchtheamountofcaloriesyouconsumepermealandperday,youmustALWAYSeat46smallmealsperday,youmustALWAYStakePowerUpeverydaytokeepyourmetabolismrunninghigh,youmustALWAYScontinuetoexerciseeverydaytomaintainyourhealth,youmustALWAYStakeInvigoritaeverydaytomakesurethatyourbodyisgettingALL13ESSENTIALvitaminsandALL75ESSENTIALminerals,youmustALWAYSuseFormuleeneverydaytoinsurethatyourbodyisgettingenoughfiber,youmustALWAYSdocircuittraining3timesperweektokeepyourmusclesstrongandfirm,youmustALWAYSdrink128ouncesofwatereverydaytokeepyourbodywellhydratedandtoflushoutallofthetoxins,youmustALWAYStakePowerDowneverynighttoinsurethatyourcolonstayscleanandthatthecellsinyourbodystaydetoxified,andyoumustALWAYStake6HGHYouthComplexcapsuleseverynightifyouwanttokeepyourHGHlevelshighandyourbodyfatlevelslow.Thetwothingsthatyoucanchangeonceyoureachyourgoalweightaretheamountofcarbohydratesthatyouconsumeperdayandtheamountofcaloriesthatyouconsumeinaday.Inordertoloseweightyoumustconsumelessthan100gramsofcarbohydratesperday.However,Ihaveseenmostpeopledowonderfullyatmaintainingtheirbodyfatpercentagewhenconsumingbetween100150gramsofcarbohydratesperday.Theproblemcomeswhenpeoplestopkeepingtrackofthingsandstarttoconsumemorethan150gramsofcarbohydratesperday.Whenyouconsumemorethan150gramsofcarbohydratesperdaythefatwillslowlybutsurelystartpilingbackon.Thatiswhyitiscriticalforyoutoweighyourselfeverymorningfortherestofyourlife.Itisalsoagoodideatobuyascalethatalsomeasuresyourbodyfatpercentagesoyoucankeeptrackofthatnumbereveryday.Youmayalsowanttomeasureyourwaisteveryday.Again,theaverage510manMUSTstaybelow35incheswhenyoumeasurearoundyourbellybuttontostayoutoftheSERIOUSRISKFORAHEARTATTACKcategory.Womenwhoare55MUSTstaybelow32inchestostayoutofthatcategory.Anevenbettergoaltoshootforifyouareawomanistohaveyourchestandhipstheexactsamenumberandyourwaistbe10inchesbelowthatnumber.Regardingcalories,sinceyounolongerwanttoloseanymoreweightthereisnoneedforyoutobeinacaloriedeficitanylonger.Thereforeyoucanincreaseyourcaloricintakeby500backuptoyourmaintenanceBMRlevel.

TheFatTruth#11:Ifyouareoverweightrightnow,oddsareyouwillbefacedwith3problemseverydayfortherestofyourlife.

1. Yourbodywillalwaysproducetoomuchinsulinwhenyoueattoomanycarbohydrates(hencetheneedtocountcarbs)

2. Yourmetabolismwillalwaysrunslow(hencetheneedforPowerUp)3. YourHGHlevelswillalwaysbelow(hencetheneedforHGHYouthComplex)

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Yes,youcanincreaseyourcarbohydrategramsby50perdayandyoucanincreaseyourcaloriesby500perdayonceyoureachyourgoalweight.However,youwillalwaysneedtomakesurethatALL12piecesofthepuzzleareinplaceoryouwillsoonfindyourselfinthesamesituationthatyouareinrightnow.

The5StepsToGettingStartedTodayNowwecanfinallykickoffthiscompletediet,exercise,andsupplementprogramthatwilltransformthewayyoulookandfeelforever!Thefollowingisalistofthingsyouneedtodorightnow:

1. Makeatleast90copiesoftheDailyFatTruthLogSheetsonpage27ofthiseBook.2. Makeatleast12copiesoftheWeeklyProgressReportonpage28ofthiseBook.3. Purchasea3ringbindertostorethiseBookinalongwithallofyourDailyandWeeklySheets.4. Makeupashoppinglistofallthefoodsyouaregoingtoneedtobesuccessfulonthisplan.5. ContactthepersonwhoreferredthiseBooktoyouandorderyourneededsupplements.DrinkA.C.T.has

puttogethersomethingcalledtheGameOnPackwhichcontainsmostoftheproductsIhaverecommendedinthiseBook.Youcan,ofcourse,orderalloftheseproductsseparatelyhowever,purchasingthispackisamorecostefficientwaytogetstarted.

TheGameOnPackContains

1BottleofPowerUp1BottleofPowerDown

1CanisterofProteinPowder1BottleofInvigorita1BottleofFormuLeen60BodyTrimPackets

90DropITDrops1GameOnShaker

Over$300WorthofProductsForOnly$249!Save$50!!

ThegreatthingaboutDrinkA.C.T.isthatnotonlydotheyhavethebestproductsintheindustrybuttheyalsohaveafantasticreferralprogram.WiththisreferralprogramyoucanreceiveallofyourproductsforfreeandmakeaGREATparttimeorfulltimeincomebyjustreferringthiseBooktopeopleyouknow!ForeverypersonthatyoureferthiseBooktoandwhopurchasesaGameOnPack,youwillreceivea$50referralcheckinthemail!Justrefer5peopleandyourentireIgnitePackwillbefreeeverymonth!However,itdoesntstopthere.Youwillalsoreceivecommissionsoneveryonethattheyrefertothisprogramandeveryonethattheyrefertothisprogramtoinfinity!

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IfyouareinterestedinmakingREALBIGMONEY,justpurchase3IgnitepacksupfrontandyouwillinstantlybequalifiedattheGoldLevelinDrinkA.C.T.andeligibletoreceiveallthecommissionsthecompanyhastooffer.ThisincludesashareinthequarterlyGlobalBonusPool.IfyouinitiallypurchaseaGoldPack(whichis3GameOnPacks)youwillreceivea$200faststartbonusoneveryoneyoureferwhopurchasesaGoldPack.Youwillalsoreceivea$50FastStartBonusoneveryonetheyrefertoaGoldPack!Youcanactuallymakeupto$50,000perweekbyjustreferringthiseBookandGoldGameOnPacktootherpeopleandhavingthemdothesame!Visithttp://TheACTAdvantage.comformoredetailsthenbesuretocontactthepersonwhoreferredyoutothiseBooktogetstarted!Itwillmostlikelytakeyouatleast90daystoreachyourgoalweight,soinvestinginaGoldGameOnPackjustmakessense.Whenyoustartlosingweightandlookingfantastic,otherpeoplewillaskyouwhatyouaredoingandjustbysendingthemtohttp://TheFatTruthBook.comyoucanchangeyourwholefinancialfuturearoundtoo!BesuretocontactthepersonwhoreferredyoutothiseBookassoonaspossibleandorderyourGoldGameOnPackTODAY!

ProductsYouMayWantToPurchaseThatAreNotInTheGameOnPack

1. HGHYouthComplexTheHGHYouthComplexthatIrefertointhiseBookisnotincludedintheIgnitepack,butIHIGHLYrecommendpurchasingit.ThepersonwhoreferredyoutothiseBookcanhelpyouwithorderingthisveryimportantproducttoday.

2. SipofSunshineThisisaphenomenalHealthandWellness

productItakethatisendorsedbySuzanneSomers.Suzannelooksbetterat62thenmostpeopleIknowinthe20s!SuzanneisaHUGEhealthadvocatewhonotonlyfollowsthe12piecesofthepuzzleoutlinedhereinthiseBook,butshealsotakesawiderangeofhealthsupplementstocontinuelookingandfeelingherbemostimportantsupplementbeingherSipofSunshineproductthatcontains2,000iusofVitaminD3,GliSODin,anSelenium.PLEASEtakeamomenttofindoutwhythisproductissocriticaltoyourhealthbyvisiting

ir

st.The

d

http://DrinkACTProducts.com

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3.VitalagyAnotherproductIrecommendforoptimalhealthisVitalagy.VitalagyisthegreatestHealthandWellnessproductIhaveeverusedbecauseitcontainsALL6SuperJuicesinonecompleteproduct.Acai,Mangosteen,Goji,Noni,AloeVera,andPomegranatejuicearecombinedinoneconvenientpacketthatmixeswellwithwater.IactuallymixapacketofVitalagyinwithmyBodyTrimeverymorning.

http://DrinkACTProducts.com

Lastyear1.5MillionAmericanswenttotheirDoctorandweretoldYOUHAVECANCER.Outofthose1.5millionpeople600,000ofthemarenowDEAD.Isitworthadollaradaytodoallyoucantofightoffcancercausingfreeradicalsinyourbody?Itistome.ThissuperantioxidantproductVitalagyisthebestproductoutthereatkillingfreeradicalsinyourbodyandkeepingyouatoptimumhealth.Tolearnmoreaboutthisamazingproductpleasevisit

4. A.C.T.EnergyDrinkIadmitit,Iwasacoffeeaddict.Iwoulddrinkaboutapotofcoffeeadayforalmost15yearsandyetIstillwouldfeeltiredandneverfeltthatgreat.Then,threeyearsagoIwasgivenacanofthisHealthyEnergyDrinkcalledA.C.T.andIwasamazedathowfantasticIfeltevenafterjust10shortminutes.Iamnolongeracoffeeaddict,butIcertainlycantlivewithoutmyA.C.T.

WhatisA.C.T? TheWorldsFirstHealthyEnergyDrink FeelGoodDrink100%AllNatural NOAddedCaffeine NOArtificialSweeteners NOArtificialFlavorsorColors NOArtificialPreservatives NOJitteryEffects NOCrashingAfterwards Burns100CaloriesPerServing IncreasesMentalFocusandAlertness TastesAbsolutelyIncredible VeryLowCost Only24CaloriesPerServing Only6GramsofCarbsPerServing WorksInMinutesandLastsFor56Hours AvailableIn12ozCans,OnTheGoPacketsand2ozSuperShots

ThisHealthyEnergyDrinkisgreattohaveinthemorning,beforeyouworkout,oranytimethroughoutthedaywhenyouneedapickmeup!PleaseaskthepersonwhoreferredyoutothiseBookforasampleofthisamazingHealthyEnergyDrink.Formoreinformationpleasevisithttp://DrinkACTProducts.com

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AndFinallyIwouldliketoendthiseBookbylettingyouknowthatachievingthebodyyouhavealwayswantedisaJ.O.B.

JournalYouwanttomakethistheLASTTIMEthatyouhavetoloseweight.TheONLYwayyouaregoingtobeabletoaccomplishthatisbylearningthecalorie,carbohydrate,protein,andfatcontentofthefoodsthatyouareeatingonadailybasis.Lookatjournalingthesamewayyoulookatbrushingyourteeth.Itsjustsomethingyouhavetodoeverysingleday.ThereisNOWAYyouwillsucceedlongtermwithoutkeepingafood,exercise,andsupplementjournal.Again,Irecommendusingthejournalfoundonpage27ofthiseBook.

OvercomeObstaclesIpromiseyouwillencountermanyobstaclesalongyourweightlossjourney.Therewillbetimeswillyouwilldineout,therewillbebirthdayparties,weddings,picnics,andmanyotherspecialorsocialoccasionswhereyouwillmakemistakesinwhatyouchoosetoeat.ButrememberthisITSOK!Thisisalearningprocess.Whenyourideabikeandyoufalloff,aswealldooccasionally,wejustgetbackup,dustourselvesoffandkeepriding.Itisnothowmanytimesyoufalldownthatmatters,itishowmanytimesyougetup.

Anotherobstaclethatyoumayrunintoisaffordingthehealthyfoodsthatyouneed,thegymmembershipthatyouneed,andthesupplementsthatyouneed.Youmayhavetostartcuttingsomeofthebadthingsoutofyourlifesoyoucanstartbringingmoregoodthingsintoyourlife.Again,foreverypersonyoureferthiseBooktoandwhochoosestopurchasetheIgnitePack,youwillreceivea$50checkeverymonth!Ifyoufind5peopletodothisprogramandusetheIgnitePackwithyou,thats$250thatyoucanusetopurchaseyournextIgnitePack!

ThebottomlineisthatyoucaneitherfollowThe12PiecesofTheWeightLossPuzzleandachievethebodyyouhavealwayswantedoryoucansitbackandmakeexcuses.Whichoneareyougoingtochoose?

BePatientYoudidnotputallthisfatonyourbodyovernightandyouwillnotbeabletotakeitoffovernighteither.Thisisaprocess,ajourney.Itisgoingtotakeyouatleast90daystogettowhereyouwanttobe,maybeevenlonger.ThatiswhyIHIGHLYrecommendthatyoumakea90daycommitmentrightnowtoyourselftofollowthisplanperfectlystartingwithinvestinginaGoldIgnitePack.Thiswillprovideyouwitha90daysupplyofproductsthatyouaregoingtoneedinordertobesuccessful.AsImentionedearlier,YOURHEALTHisFARmoreimportantthanmoney.MakeYOURdecisionrightnowtomakeYOURhealthYOUR#1prioritysothatyoudontlandup6feetundergroundanytimesoon.

Thereisnotomorrow.Thereisonlyonemomentthatmattersinyourlifeandthatmomentisrighthere,rightnow.Incorporatethese12puzzlepiecesintoyourlifetodayandIpromiseyouthatyouwillreachoptimalhealthandachievethebodyyouhavealwayswanted.OrderyourGoldIgnitePackRIGHTNOWandget5ofyourclosestfriendsontheprogramwithyousoyoucanholdeachotheraccountableandhavefuntogetherachievingyourdreams!TheInformationcontainedinthiseBookisforeducationalpurposesonly.Itisnotintendedasasubstituteformedicaladvice.

Itisnotintendedtodiagnoseortreatanyhealthconditions,diseaseandillnesses.Alwaysconsultyourphysicianbeforestartinganydietorexerciseprogram.

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CircuitTrainingWorkoutLog#5 Workout#6

Bench

nextworkout510lbs.minutes.

Workout#1 Workout#2 Workout#3 Workout#4 Workout

Date

Exercise Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

LegPress

LegExtend

LegCurl

ChestPress

ChestFlys

ShoulderPress

UprightRows

TricepPushdowns

BenchDipsDips

FrontPulldowns

LowRow

BarCurls

DumbellCurls

Pushups

Crunches

Dothiscircuit3timesperweek.Do1setperexercise.Trytodo20reps.Ifyoucando20repsincreasetheweightforyourMovefromexercisetoexerciseasquicklyasyoucan.Thewholeworkoutshouldtakeyoubetween2030

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TheFatTruthDailyFoodandActivityLogFor______________

Time Food Carbs Protein Fat Calories

Totals

Goals

Difference

YourWeightToday ChecklistYourBodyFat%Today 2 Power UpInTheAMYourWaistMeasurementToday 1ozInvigoritaTotalCardioMinutesToday 1 Body TrimInTheAMTotalCaloriesBurnedToday 1 tsp FormuleenintheAM

Notes 1tspFormuleeninthePM1BodyTrimInThePM

2PowerUpinTheAfternoon2PowerDownatNight6HGHYouthComplex

16ozofWater#116ozofWater#216ozofWater#316ozofWater#416ozofWater#516ozofWater#616ozofWater#716ozofWater#8

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WeeklyWeightLossProgressReport1.YourStartingDateofTheProgram:________________________

2.TotalWeeksThatYouHaveBeenOnTheProgram:_______________

3.YourStartingWeight:_____________

4.YourFinalGoalWeight:______________

5.WhatAreThe2MainReasonsWhyYouWantToReachThisGoalWeight?

1.____________________________________________________________________________________

2.____________________________________________________________________________________

6.YourCurrentWeight:_____________

7.YourOverallTotalWeightLossSoFar:______________

8.TheAmountofWeightYouLostInThePast7Days:_________________

9.TheTotalAmountofCaloriesYouHadInThePast7Days:___________________(agoodrangeformenisbetween10,00012,000andbetween8,00010,000forwomen)10.HowManyMealsOverThePast7DaysWereOver500Calories?_________________

11.TheTotalAmountofCarbohydratesYouHadInThePast7Days:_____________________(morethan700istoomuchtoloseweight)12.TheTotalAmountofCaloriesYouBurnedDoingCardioInThePast7Days:___________________(lessthan2,000isnotenough)13.DidYouHave1ozofInvigoritaEveryDay?YESorNO14.DidYouHaveAtLeast1BodyTrimEveryDay?YESorNO

15.DidYouUseFormuleenTwicePerDayOnYourMeals?YESorNO

16.DidYouDrink128ozofWaterEveryDay?YESorNO

17.DidYouTake2PowerUpEveryMorningandEveryAfternoon?YESorNO

18.DidYouTake2PowerDownEveryNight?YESorNO

19.DidYouTake6HGHYouthComplexEveryNight?YESorNO

20.DidYouDoCircuitTraining3TimesInThePast7Days?YESorNO

21.DidYouEat46TimesEveryDay?YESorNO

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workout log.pdfSheet1

Blank Food Log.pdfSheet1