How to lose healthy...
Before reading this book, download the accompanying
   manual “The Fat Loss Blueprint” by clicking:
                   Fat...
LEGAL NOTICE



This book is © All Rights Reserved. You may not sell this book. While reasonable attempts have been
   mad...
 

 

 

                                            
 

    Before reading this book, download the accompanying
       ma...
 

 

 

 

 




    How to lose healthy weight / How to lose weight rapidly
M
        y goal in writing this book is to provide you, the client, with world-class

       information that will help y...
confident of this! From this moment on, you will never look back and you will be

an inspiration to others!




To your su...
Contents

         I. Introduction

  II. Insulin & Cortisol

           III. Nutrition

  IV. Strength Training

V. Cardi...
Introduction



T
         he road to a lean, standout physique is definitely not something that

         comes overnight...
nutrition game, I can also tell you that before I started educating myself, I was

fat, out of shape, and just plain unhea...
success than even the most seasoned gym veteran.



Your very first hurdle will be when you experience what is known in fi...
 
                          Insulin and Cortisol
 




T
          here are two very important hormones that are the corne...
was doing, so I’d starve myself all day long, then come home and eat basically a

whole box of raisin bran cereal, then ge...
response when the body detects stress, and is gives us the following:

   ‐   a quick burst of energy for survival reasons...
feet, which can lead to increased infections of the foot, which is associated with

increased likelihood of amputation. Ca...
you create a hormonal environment that is a breeding ground for fat

accumulation.



We don’t need to worry about normal ...
Let’s now take a look at insulin.
                                                  

I
   nsulin is a hormone that is sec...
3. Skin infections: bacterial infections such as: boils, folliculitis, and
      carbuncles. As well, fungal infections ar...
weight-loss and health will come much easier for you. Instead of focusing on

counting calories and getting exercise, I am...
Nutrition
 

I
    can tell you without a doubt in my mind, that the toughest part of

    transforming your body and mind...
day, well I think that this point needs to be stressed to the max! So once more,

breakfast is so important in your quest ...
N
           owadays, you will find that there are numerous healthy cereal

           options, and on top of that, there ...
decided to forego a fantastic opportunity to burn fat at a very high rate.



Many people are thinking, “well what if I do...
T
          he second reason why breakfast is so important is much simpler to

         understand. We have many hormones ...
I would like to point out that of all the clients I have trained over the years,

those who have achieved the most impress...
you would throw a couple small logs into that camp fire to keep the flame

strong, you must do the same with your body, th...
meal.




T
          he last trick I would like to discuss with you is something to use

         around bedtime. Now a b...
burning potential while you sleep.



Lastly, let us decipher between simple carbohydrates and complex

carbohydrates. Sim...
To calculate calories from fat, simply multiply the fat grams by 9(this is
how many calories are in each gram of fat). The...
Protein Sources:
Boneless, skinless chicken breast

Low fat turkey

Low fat cottage cheese(1% or less)

Egg whites

Fat-fr...
 
                            




How to lose healthy weight / How to lose weight rapidly
Strength Training
                                                   

W
          hen most people decide that it is time ...
can workout hard, build some lean, sleek muscle, and get all the benefit from the

extra calories you will burn every sing...
your goals may be, you will attain them fast!



Now you must be wondering how many long and grueling hours you have to

s...
 
                       Cardiovascular Exercise
                                                      

A
         s ment...
bursts of intense exercise. For example, you could sprint for 30 seconds to 1

minute, and then follow that with 1 minute ...
Tricking Your Metabolism
                                                   
 This section will recap all of the tips and ...
A quick note on alcohol: drinking alcohol in excess is bad for weight-loss for
two reasons, and they are as follows:



1....
Here are a few more general tips that will help you on your journey:


   - Aim for 6-8hrs of sleep each night.           ...
Final Words
                                                   

A
      s we reach the end of the book, it is important t...
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This 40-page tell-all book will teach you exactly how to lose healthy weight and how to do it rapidly. This book reveals all of the most tightly kept secrets in the health and fitness industry.

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

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