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  • 1. Fat Loss Secrets EXPOSED JOEL MARION CISSN, NSCA-CPT ©2009 Joel Marion Fitness Solutions, LLC
  • 3. Thanks for downloading my special report, Fat Loss Secrets Exposed! In thisreport, I’m going to be hooking you up with 6 fat loss tactics that, when applied,will put you ahead of 99.9% of other people trying to rid themselves of unwantedbody fat. I hope you enjoy it!SECRET #1 – EAT MORE, NOT LESS:THE LIE OF CALORIE RESTRICTIONHave you ever celebrated the fact that you went all day without eating anything?Or perhaps you thought your diet was right on track if your breakfast consisted ofa half bagel and your lunch a small cup of salad greens.No doubt, the media along with a slew of fat loss misinformation hasprogrammed us to believe that less is best.The less you put into your mouth, the more fat you’ll lose. Twelve hundredcalories is much better than sixteen, and a simple thousand even better.Unfortunately, this is the exact opposite of how our bodies work.To understand why, you have to understand your body’s number one priority: tokeep you alive.Fail to give your body enough food each day and it won’t be long before yourbody shifts into “starvation mode” as a defense mechanism. It’s simply yourbody’s way of protecting you from a lack of food. 4 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 4. Now, you’ve probably heard of starvation mode, but it’s not likely that you fullyunderstand it, so allow me to explain the process, albeit quickly.As you begin to curb your food intake, especially if you are heavily restrictingcalories, the body begins to send out hormonal signals to decrease metabolism,preserve body fat, and increase appetite. Great scenario for the dieter trying tolose body fat, right? Yeah, I know…One of the major players in this whole chain of events is the hormone leptin.When you heavily restrict calories, leptin levels plummet, sending a signal to thebrain that you are not eating enough food. Once this happens, all those otherthings (decreased metabolism, stalled fat loss, increased appetite, etc) occur asa chain reaction.At this point, fat loss becomes one heck of a battle, and to be frank, it’s thereason why so many individuals fail at the whole dieting for fat loss thing.So what do you do?The key is to create a moderate caloric deficit through both diet and exercise—enough to have you losing fat at a consistent, steady rate, but not so severe thatit triggers your body’s starvation protection mechanism.Some practical recommendations: First, never skip meals—ever—especiallybreakfast. Second, be mindful of your calorie intake. To avoid the disasters ofstarvation mode, I recommend keeping your caloric deficit moderate—no morethan 500 calories below your daily maintenance intake.Eat more, lose more. It’s a counterintuitive concept, but one that will save you alot of dietary frustration when followed, I can guarantee you that. 5 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 5. SECRET #2 – AVOID THE “DEADLYCOMBINATION”By using just the one strategy I’m about to share with you, you will immediatelybe able to eat 300-500 additional calories each day without putting on a singleextra ounce of fat.Why would eating more be beneficial?Well, remember our last secret? The more you eat, the less likely it is that yourbody will turn to its nasty starvation defenses.Now, admittedly that would be a moot point if doing so (eating more) wasadversely affecting your overall results, but as mentioned above, adhering to thetip I’m about to share with you will not adversely affect fat loss one iota.Secondly, I don’t know anyone who would be opposed to eating more food whendieting, do you? More calories = greater satiation and fullness; two things that goa long way when it comes to actually sticking to the plan.As I’ve once been quoted as saying: A diet is only good as the number of peoplewho can stick to it. Very true indeed.So what’s the secret to eating more without the fat gain? It has to do withavoiding one simple combination, something I refer to as the deadly combination:carbohydrates + fat.To understand why this combination is such a big no-no, let’s analyze whathappens in the body when the two nutrients are combined. 6 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 6. Obviously, when fat is ingested, a good amount of fat is released into the bloodstream. No big news there.Now how about carbohydrates? Not only does carbohydrate digestion releaseplenty of sugar into the blood, but it also causes the pancreas to secrete largequantities of the hormone insulin.Insulin, also known as the storage hormone, functions to shuttle nutrients presentin the blood, including fat, to their respective storage sites.To simplify the whole scenario:Carbs + fat = insulin + fat.Insulin (storage hormone) + fat = fat storage.Now, of course fat can be stored even without insulin, but a ton of insulinresulting from carbohydrate ingestion certainly makes the job easier.Start avoiding the combination and I guarantee you’ll see immediate results.Again, some practical advice: Eat protein with every meal and choose tocombine it with either carbohydrates or fat, never both. And never, ever combinecarbs and fat in the complete absence of protein (i.e. cookies, pastries, chips,bread & butter, pastas with cream sauce, etc). Simply put, it’s a recipe thatspells out dis-as-ter.Lastly, please note that that last piece of advice was referring to the majority ofyour diet. About 10% of the time, it’s certainly more than fine to indulge a bit in 7 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 7. some carbs + fat containing foods. Believe me, I’m definitely the last guy whowill ever tell you can never have a cookie again.So, avoid the deadly combination 90% of the time, and the other 10% of the time,indulge away. Everything in moderation!SECRET #3 – MIRROR YOURMETABOLISMSkip breakfast. Moderate-sized lunch. Large dinner.That’s the typical American diet.And here’s the problem. That’s the exact opposite of your daily metabolicrhythm.No wonder why America has a weight problem.We eat our largest meal when metabolism is at its lowest point and whenmetabolism is at its peak (in the morning, upon awakening), we eat nothing.If you are serious about dropping body fat, it’s time you break the American habitand start mirroring, not defying, your metabolism.Again, metabolism is highest in the morning, so breakfast, not dinner, should beyour largest meal. A large breakfast also helps to stroke overall metabolic rateand get your metabolism fired up to burn even more calories throughout the day. 8 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 8. Want proof? Research has repeatedly shown that those who regularly consumebreakfast have faster metabolisms than those who don’t—eat a large breakfastevery day and your body (both inside and out) will thank you for it.Then, as the day goes on, metabolism starts to taper off until it reaches its nadirin the evening hours just before bed.Do your best to limit food intake, especially carbohydrate intake, during this time.For dinner, it’s probably best to go the low-carb route (while getting most of yourcarbs during breakfast and lunch).A great dinner for the “mirror your metabolism” approach is a large salad full ofmixed greens, protein (chicken or some other form of animal protein), and somehealthy fats (i.e. an olive oil-based dressing).If you do choose to eat something after dinner (which is OK if you follow therules), just make sure it’s from either the green vegetable or animal proteincategories (no carbs allowed).Because green veggies contain minimal calories while being high in fiber, they’resure to curb just about any hunger pang with very little caloric damage. Proteinon the other hand will contain more calories, but has the advantage of directlysupporting calorie-burning muscle tissue (instead of going to bed and leavingmuscle “starved” for 8 or more hours).As you’ll see in a later secret, maintaining muscle tissue while dieting just may bethe most important thing you can do for fat loss and metabolism. 9 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 9. SECRET #4 – HIGH-INTENSITY TRUMPS“SLOW-GO” ANYTIME, ANY DAY,ANYWHERE.You know, just the thought of spending an 45 minutes to an hour staring at thewall in front of me while on the stationary bike or treadmill is enough to make mecringe.Fortunately, I haven’t done that kind of cardio workout in about 8 years, and as amatter of fact, I don’t ever plan on sitting/standing through one again.“But I thought cardio was one of the fundamental keys to fat loss?”Well, cardio is a loose term and when used generally refers to the type ofexercise I mention above. Slow-go, low-intensity, “fat-burning zone” cardio.Unproductive. Inefficient. Ineffective.For years now, and I’m not sure when the mainstream media or general fitnesspopulation is going to catch on, we’ve known that steady-state, slow-go cardioburns minimal calories and minimal fat.But we’ve also come to known a thing or two about high-intensity, interval-basedworkouts – they burn considerably more calories and considerably more fat, allwhile taking half the time or less.How?Well here’s the thing about high-intensity exercise. Because the sessions are soshort (generally anywhere from 5 to 20 minutes), cardio done for 45 minutes in 10 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 10. the “fat-burning zone” may actually burn a bit more fat and calories during theactual exercise session.But this the important part—despite burning a bit less fat and calories during thesession, high-intensity exercise has been shown to elevate metabolism for up to48-hours post workout. This means that with high-intensity exercise, you’llcontinue to burn fat for up to two days just by going about your own business.Heck, you can be sitting there watching TV or helping your kids with theirhomework, and you’re still burning calories from an itty, bitty 15-minute exercisesession you did yesterday.If you ask me, that’s pretty darn cool. I made the switch to high-intensity cardioback in 2001, and I’ve never looked back since.I encourage you to do the same.Now for some practical advice: If you’re not quite too sure what high-intensityinterval-based cardio is or if you’re looking for a sample workout, no worries, I’vegot you covered.Grab some tennis shoes, walk outside, and run “hard” for one minute. Then,slow things down with a slow jog or brisk walk for one minute. That’s one“interval”. Now repeat that 7 or 8 times for a 15-minute workout.Of course, you can do these types of intervals on regular cardio equipment at thegym as well. And once you get pretty comfortable with the approach, there areliterally countless ways you can mix things up by switching the type of exercise,work to rest ratio (in the example above, the work to rest ratio is one to one aswe are running hard for one minute and then “resting” for one minute), and thelength of each portion of each interval. 11 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 11. Say goodbye to slow-go boring cardio and start losing fat much, much faster withhigh-intensity exercise. Make the switch today.SECRET #5 – MORE MUSCLE = GREATERFAT LOSSHere’s a fact that you may not be aware of: Every pound of muscle you “own”adds an additional 50 calories to your daily calorie burn. In other words, 10 lbs oflean muscle equates to a real 500+ calorie increase in your metabolic rate.Here’s another fact: most people lose muscle while dieting. This can be theresult of any one (or more) of the following factors:1. Inadequate calorie intake – as mentioned earlier, not eating enough foodand calories is the equivalent of metabolic suicide. Not only will it cause animmediate decrease in calories burned per day, but it will also cause your bodyto begin feeding on muscle tissue for energy (as muscle tissue is less importantto survival than calorie-rich body-fat).2. Excessive slow-go cardio – not only does regular “slow-go” cardio failmiserably at burning substantial body fat, it also is a great way to eat away atcalorie-burning muscle tissue as you try to lose fat.3. A lack of resistance training – most people who diet solely rely on cardio forexercise (if they even exercise at all). Unfortunately, cardio alone doesn’t domuch to support lean body mass (i.e. lean muscle); for that, you’ll need to startincorporating some resistance training into your exercise regimen. 12 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 12. 4. Inadequate dietary protein – protein should be the staple nutrient in everyweight-loss diet, but unfortunately, it’s often comes in last place when comparedto carbohydrates and fat. Simply put, if your goal is to have a lean, sexy bodythat you can be proud of, you need to be eating protein with every meal.To summarize, muscle tissue supports metabolism, makes fat loss easier, andultimately leads to the “lean” look you’re after.Now, if you’re worrying about getting “too big”, believe me, that isn’t going tohappen, especially while losing fat. But if you are careful to avoid the above fourmistakes, you’ll make your fat-loss journey much easier and you may just add afew pounds of lean muscle in the process.SECRET #6 – REMOVE THELIMITATIONSIn this secret, I’d like to share a story with you. A story that I believe willchallenge you, and if nothing else, show you just how much of a role the mentalside of things plays in how much you are ultimately able to achieve.After finishing fourth, just out of medal contention, in the 1500 meters of the 1952Olympics, British track athlete Roger Bannister set a new goal. A goal thataccording to many was not only lofty, but humanly impossible.At the time, no one had ever run a sub-4 minute mile. No one. In fact, many so-called authorities said it simply couldn’t be done. But Roger didn’t seem to care.His goal was to break 4 minutes, and in a 1954 meet at Oxford, he did just that. 13 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 13. Since that time, thousands of track athletes have run the mile in less than 4minutes, and what’s most interesting is that the sub-4 minute times came rollingin almost immediately after Roger first accomplished it.Why then had no one ever accomplished it before?For years and years, no one, not a single person, was able to do it. Was itbecause they lacked ability? I don’t think so. Nothing magical happened in 1954to make human beings instantly faster.You see, the limitation was 100% mental.And it took someone like Roger who didn’t pay attention to what others thoughtwas possible or impossible to remove that limit.And with that mental block removed, in came an influx of sub-4 minute times.In a more recent times, no one thought that a 6’5” lanky sprinter could ever be atrue Olympic competitor (sprinters are naturally short and stocky). But althoughhe didn’t fit the typical sprinter build, Jamaican Husain Bolt set his mind on beingan Olympic Champion at a young age.And in the 2008 Olympic games in Beijing, Husain Bolt not only accomplished hisdream of winning Olympic gold, but he did it while completely annihilating worldrecords in both the 100 and 200 meters.Stories like this really inspire me, because they remind me that truly anything ispossible.Sometimes we are surrounded by so much negativity with the people around usplacing limits on what we can accomplish, achieve, or be. 14 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 14. You may be someone who has always struggled with your body, and maybeeven your family has a long history of obesity. But you don’t have to buy intothat. Break the mold. Remove the limitations – those that others have tried toplace on you, and most importantly, those that you’ve placed on yourself.I dare you.See what happens. Here’s Your Chance to Work One-on-One With America’s BestAre you ready to take the next step and really change your body? If so, myPremium Web-based Coaching program offers you the opportunity to work withme directly, one-on-one, to skyrocket your success and ensure your results.And right now, it’s available for less than the cost of working with an average,local personal trainer.To learn more, visit the coaching page here. Spots are always limited andacceptance is by application only (#1 criteria for acceptance: you are highlymotivated and have a burning desire to see your body changed, quickly andefficiently, by putting everything you have into following the plan I give you). 15 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 15. About Joel Marion, CISSN, NSCA-CPTJoel Marion has been recognized by Men’s Fitness magazine as one ofAmerica’s top 50 personal trainers, and even more, America’s #1 “Virtual”Trainer.When it comes to getting results with clients, regardless of location, Joel delivers,time and time again.As a nationally published author and fitness personality, Joel has appeared onsuch television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUSsatellite radio, and has been featured in the pages of more than 20 popularnational newsstand magazines including Men’s Fitness, Woman’s Day,Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle& Fitness Hers.His other accomplishments include winning the world’s largest BodyTransformation contest for “regular” people, the Body-for-Life TransformationChallenge, as well as graduating Magna Cum Laude from a top-20 ExerciseScience program and being certified as both a sports nutritionist and personaltrainer through the nation’s premier certification agencies. 16 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.
  • 16. Learn how you can work one-on-one with Joel for less than the cost of a localpersonal trainer by visiting the Premium Web-based Coaching page here.For daily body-changing tips and strategies, become an “insider” today 17 © 2009 and beyond. Joel Marion Fitness Solutions, LLC.