A fast-path to losing the extra weight you gained over the holiday season.
Practical, no-nonsense, no fad diet and great results after 2 weeks includes recipes and shopping list.
Dig into more detail with Complete Bodyfat Control - for long lasting results and knowledge that sets you up to win for years to come. http://www.completebodyfatcontrol.com
By Luke Starbuck
http://about.me/lucasstarbuck
Introduction to Sports Injuries by- Dr. Anjali Rai
How to lose the 5lbs you gained over the holidays
1. HOW TO LOSE THE 5 LBS
YOU GAINED OVER THE HOLIDAYS
!
!
LUKE STARBUCK
HTTP://ABOUT.ME/LUCASSTARBUCK
2. THIS IS AND ISN’T
What this is
A brief talk about a direct path to losing some holiday
pounds.
!
What this isn’t
An existential discussion about the ins and outs of food
choices, vegetarianism, life extension, improving vitality or
moral issues of eating high cost foods in the western world.
4. NEW YEAR
New Year
A time when we expectantly look to the future with
optimism, in hope of that fresh beginning bringing
us great successes and happiness.
!
Also a time when we look to our pants, and realize
they don’t fit as well as they did.
5. THIS YEAR
February
A time that we hope we will be back to the same
shape we were in November.
!
Or, perhaps a little better. (Summer is on the way)
6. WORDS
Diet
A terrible invention of modern man, whereby one
denies the pleasure of all great tasting food in hope
of achieving a body modification, with results like a
magazine cover.
!
Diets suck.
7. WORDS
Exercise
The thing you see on infomercials, and hear about in
tired cheap-jounalism articles online, in relation to
‘losing that belly’ or ‘dropping the last 10lbs’.
!
Exercise is very misunderstood by journalists.
8. FOR REAL?
The Marketing Guy who is talking about
weight loss?
Sounds like the recipe for a shitty infomercial.
!
But I’ve actually devoted over 3000 hours to learning,
formally and informally, the inner workings of the body’s
energy systems, endocrine system, fat loss and fat gain,
exercise science and what works IRL, from research and
practical-application methodologies and results.
9. WHAT WE HEAR
All the familiar stuff.
“Calories” “Heart rate” “Intervals” “Crossfit”
“Workouts” “Low fat” “100 calorie portion”
“Splenda” “Whole grain” “Healthy choice”
10. WHY IT’S ALL BULLSHIT.
Time to debunk to we can actually get results easily.
!
Weight loss vs fat loss - losing an arm is the fastest way to
lose weight. Fat loss is far more advantageous for good
health and looks.
Kitchen vs workouts - writers, personal trainers and gym rats
love to talk about exercise, because it’s visible, makes
people feel powerful and it’s obviously hard work. Seems
like hard work should get results…
11. #WINNING
How we can win.
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Fat loss. % Bodyfat to be precise.
Kitchen - 80-90% of success
13. THOSE ‘OTHER’ REASONS
One last note.
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Genetics. No longer terribly relevant as epigenetics
has shown that what we do with our body affects
which genes are expressed, and which are not.
!
Yep. You can rewrite your genes with what you do.
15. HOW TO LOSE 5LBS
Step One
The Snapshot.
We take stock of where we’re at. That’s because our brains
play tricks when we try to use them as time machines.
1/ Pick a pair of pants and shirt/other clothing that fits tightly.
2/ Measure - waist, hips, mid thigh
3/ Take a photo - controlled lighting, camera you can reuse.
16. HOW TO LOSE 5LBS
Step Two
The Junk.
Audit your home and remove any junk that remains
in cupboards, fridges, freezers and hiding spots.
You have a limited amount of willpower every day,
so use it to engineer your environment, rather than
testing it every evening.
17. HOW TO LOSE 5LBS
Step Three
The Prepare.
Get set for food strategy and resolve to run your
experiment for the next 2 weeks, to see what results
you get.
22. FOOD STRATEGY
Mental wellbeing
Your afternoon off.
Every Saturday, take the afternoon off.
Eat anything, yes anything, that you would like to. No limits, no
low-fat, no 100 calorie portions.
No guilt. Just foods that you love.
Best if eaten out of home, or cooked and any leftovers trashed.
24. WHAT ABOUT…
Lattes? Sorry, no. Milk is 50% sugar. Hello insulin spike, goodbye fat loss.
Bread? No. But Whole Grain? No. That’s marketing.
Pasta? No. But Whole Grain? No. That’s marketing.
Whole grains? Nope. That’s marketing.
Diet drinks? Linked to obesity. Best avoided.
Smaller portions? Nope. That leads to snacking and low energy (and some
‘hangry’ moments).
Exercising 2 hours a day? Please don’t. That’s called overtraining and affects
your immune system, and degrades muscle tissue over time leading to
injuries and fat gain.
33. EXERCISE
If you want.
Necessary? No. Sorry Personal Trainers (I’m one).
Suggestion: 2x days per week of sweating for 15
minutes. i.e. getting your heart going doing
something intense.
35. EXPECTATIONS
1-3lbs fat loss (not weight loss) per week.
Do it for 2 weeks, and check your results, then
decide if it’s something to run another 2 week
experiment on.
37. OPTIMIZING
Do a photo food journal for the 2 weeks.
Grab a buddy and do daily check ins.
Consider all the benefits - energy, sleep, focus,
mood. This is an anti-inflammatory lifestyle so you
may feel less achy too.
39. DOWNLOADS
Grab recipes, and a shopping list and some extra
goodies here:
http://bit.ly/mobify-5lbs
!
If you’d like to get a more complete program that
sets you up to win for the long term, check out
http://www.completebodyfatcontrol.com
40. THANKS FOR CHECKING THIS OUT!
HOW TO LOSE THE 5 LBS
YOU GAINED OVER THE HOLIDAYS
!
ALL THE BEST!
- LUKE STARBUCK
!
HTTP://ABOUT.ME/LUCASSTARBUCK
!
HTTP://WWW.COMPLETEBODYFATCONTROL.COM