African Lean Belly (1).pdf

African Lean Belly
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It took me a long time to figure out that the experts don't necessarily know what they're talking
about. For quite a while, I believed whatever they said. If you're searching for this info on the
web, you're probably in the same boat.
Not all cardio is good cardio:
It's true - realize that our bodies are designed to perform physical activity in bursts of exertion
followed by recovery, or stop-and-go movement instead of steady state movement. Humans are
the only creatures in nature that attempt to do "endurance" type physical activities. Endurance
exercises might help, but you wont lose weight fast.
TIP #1: Do exercises that require large bursts of energy for short periods, followed by a
'recovery' period of less strenuous exercise - for example, jog for 4 minutes, run as fast as you
can for 1 minute, walk for 3 minutes, then run again for another minute. You can also interweave
weight training by doing short, heavy sets (6 reps) with 3 minutes of moderate cardio during the
cool down. Mix it up, and your body will thank you!
Good saturated fats?:
The truth is, fats are necessary for any diet - in some cases, they can benefit you.

● Pacific Islanders used to get 67% to 75% of their daily calories from fat (mostly coconut
fat) and didn't suffer from heart disease or obesity (until western dietary influences were
implemented)
● Eskimos, who consumed up to 75% of their calories from fats (whale blubber, seal,
organ means) are known for their superior health and lifespan - again, with little to no
heart disease or obesity.
● Many African tribes (Masai, Samburu) consume large amounts of fat from raw whole
milk, meats - as much as 5x that of Americans, and still are lean and healthy?
What makes fats BAD are how they're degenerated when companies 'manipulate' them for
business purposes, such as extended shelf life or making their foods smoother or creamier...it's
all about knowing WHICH fats to eat - knowing this will help you to lose weight fast.
TIP #2: The only fats you should truly avoid are TRANS fats.
Wasting money on mineral supplements and vitamins?:
Probably - at least, if you're eating a balanced and healthy diet. Vitamins don't contain anything
you cant get by eating a smart, balanced diet. Think about this - vitamins have only been around
for less than 100 years - humans have been around, and alive, for much longer WITHOUT
them. Once you get on a healthy diet, you wont need these to help you lose weight fast.
TIP #3: If you eat a healthy, balanced diet, you'll get all the nutrients and vitamins your body
needs - dont waste money on vitamins or supplements.
How do you make smart 'fast-food' choices?
Let's be honest - most fast food places (even those that tout that they're 'healthy') are selling
items that are tasty and, in some cases, even addictive. Truly healthy options are slim in this
market. However, some simple things you can do to avoid stifling your diet are to avoid anything
fried and, of course, soda. Water may not be on the menu, but you can get it if you ask. Lots of
places offer grilled chicken items, salads, and other things that don't carry the same damaging
nutrients as their 'standard' counterparts.
TIP #4: Eating fast doesn't have to mean eating unhealthy - just avoid the fried foods and soda!
With the holidays just around the corner, you might be thinking, "I cant start trying to lose weight
now - I'll just fail and be miserable during the holidays...I'll make it my New Years resolution".

But, there's no good or bad time to start being healthier, especially when you know HOW to lose
weight fast without the mental or physical suffering sometimes associated with dieting and
exercise. Don't put off til tomorrow what you can do today!
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ll of our behavior results from the thoughts that preceded it, so the thing to work on is not your
behavior, but the thing that caused your behavior, your thoughts.
- Dr. Wayne Dyer
Let me preface this article with the notion that I truly, indeed detest the word diet, but for
simplicities sake... I'll use it!
The stark reality is that sometimes eating too little can be a literal roadblock in attaining a lean fit
and healthy body.
Eating less in daily calories (food/nutrients), than your minimum metabolic needs causes your
body to burn muscle and store fat.
This is what is called the 'Starvation Metabolism' response, where the body, when deprived of
adequate calories, will adapt to need fewer calories to function. As a result, dieters often regain

the weight they lose almost immediately because they have starved their body into becoming a
"fat-storing machine." Sadly the truth!
For most of its history, the human race was subject lock, stock and smoking barrel to the whims
and fancies of dear old Mother Nature, especially where our nutritional needs were concerned.
When the conditions were right, food was plentiful; when they were not, the populace starved.
As a result, evolution shaped our progenerators bodies in such a way that during times of plenty,
they were able to pack on layers of fat to provide them with the sustenance they needed to get
through the lean times...not the 'fit' times, the 'LEAN' times!
And as evolution would have it, humans became adept at mastering their environment,
nevertheless, famines grew rare, and the built-up fat reserves often went unused; our ability to
manipulate the environment had exceeded nature's slow practice of adaptation.
At present, obesity is pervasive in wealthy nations like the U.S. So what in the heck happened
to moderation and balance? Particularly impacted are those of us of European and Eastern
African origin, whose forbearers needed bodies that could efficiently manufacture fat reserves to
outlast the periodic famines. As a direct result, many of us have become corpulent, mostly
because it's hard for us to fight the natural tendencies of our bodies to accumulate fat. Currently,
some 64% of Americans are overweight and more than one third are obese.
With that being said, as contemporary living human beings, we don't have to allow nature to get
the leg up on us (nature nurture then nurture nature). Being overweight and more specifically,
over-fat isn't healthy, especially for those of us who suffer from conditions like hypertension,
diabetes, heart conditions and other insufficiencies of adequate, abundant health.
But what's the best way to lose weight (fat)and to regain a healthy state of body composition?
As you might have guessed, there are to be nearly accurate, thousands of specialized or
Doctor/Guru-ized diets, procedures, dieting devices, miracle pills, powders and the like out
there, all of which promise you they'll help you get lean and sleek. Some of them actually work,
but how can you tell which ones? How do you thread your way through the plethora of dieting
on your way to a healthier, slimmer you, without setting off self-destructive behaviors that can
incapacitate your dieting efforts?

The answer to that question is this: Very Vigilantly.
While persuasive and a little facetious, it's nonetheless true. Some things are palpably false,
fraudulent, misleading or simply prey on our innermost desires; for example, there's no magic
pill (never will be), grapefruit or otherwise, that can in an isolated form cause you to shed the
pounds. New-fangled fad diets don't work, and neither do most of the "scientific" ones that are
so fervently promoted. Despite this, Americans are willing to spend more than $50 billion a year
on fad diets and gimmicks, when in fact the most effective dieting advice comes down to this:
Expend more calories than you consume! What I refer to as the two (2) E's, Exercise and Eat
Right! Get it! To Ease!!! To ease all that ails us.
This, we know is true; it's just difficult to assemble the willpower necessary to... belly-up to such
an audaciously unpleasant proclamation.
If you're adamant about your health and well-being and want to attain 'real-results', keep this
truth in mind... "You can lose weight and keep it off". Peranent weight loss can happen. The
intention of this article is to help you along the way as you edify and develop the management
skills necessary to achieve success by identifying the most common weight-loss myths that can
perplex you during your expedition. We've left out the miracle claims and preposterous matter in
favor of presenting more reasonable-sounding myths that an intelligent person might be
beguiled and enticed by. Let's start with the most omnipresent myth.
THE MYTH: Avoiding meals can assist you in losing weight faster.
THE TRUTH: Erroneous, Incorrect and Blatantly WRONG! This is Taking The Low Road!
It seems logical, just like its consequence ("the fewer calories you eat, the more weight you'll
lose"), but it's not true. The effect is the opposite of what you expect. Dieting is based on the fact
that if you burn more calories in a day than you take in, your body will begin burning fat. While
this is true, if you expect to lose weight effectively, you need to maintain eating regular meals,
especially breakfast.
Depriving your body of its necessary fuel and nutrients causes it to go into starvation mode;
when this happens, your metabolism slows down so that you can get by on little to no food.

Once your metabolism slows, it can be quite difficult to bring it back up to momentum, and until
it regains its pace, normal eating will just cause you to gain more weight.
It can be a vicious cycle that's excruciatingly difficult to break. In addition, bypassing meals can
make you feel lightheaded and weak, can have venomous effects on your cholesterol levels,
and can be extremely perilous for diabetics.
In a nutshell, fasting and crash diets are forms of self-sabotage best avoided. What's more,
eating frequently (and moderately) will leave you less hungry throughout the day and cause a
satiated effect, so you're less likely to have or give in to your food cravings.
THE MYTH: Starches are Fattening.
THE TRUTH: False and Unsafe.
For one thing, it's difficult to completely avoid starches, since they're a major component of
staples like bread, pasta, grains, fruits, potatoes, corn, and rice. Even if it were possible to cut
out all starches, if you did so you'd be starving your body of the fuel it unconditionally needs in
order to maintain proper body-system function. Food consists of only three basic substances or
macro-nutrients: proteins, fats, and carbohydrates. Starches are carbohydrates; and
carbohydrates, along with their metabolic products and core nutrients are your body's basic fuel.
Most of the fuel your body uses comes from a carbohydrate identified as glucose. Some
glucose you might consume in the form of candy or sodas; some carbohydrates in substances
like alcohol, quickly break down into glucose. Glucose is absorbed by your cells and used to run
your bodily processes; any excess is stored in your liver or converted into fat, where it can be
called upon at need.
If your body lacks glucose, it'll eventually start using any fuel source it can find. At first these
might be fat cells, but as they shrink, your body may begin attacking the protein reserves in your
muscles for the fuel it needs, referred to as catabolisys. This is a "last-resort" move generally
saved for famine conditions, so if it happens to you, it's bad news. The truth is that your
metabolism by virtue of your circadian rhythm is better able to digest, to process and to
assimilate certain food sources at certain times of the day... Translation: Some foods are more

efficiently assimilated at set points of the day because of the composition or complexity of the
source and as our metabolism rises and diminishes throughout the day. More complex foods
such as starchy carbohydrates become increasingly more difficult to fully take through the
digestive process, without a 'diminished returns' effect occurring and fat storage beginning.
THE MYTH: Vegetarian or Vegan diets are healthier than omnivorous diets.
THE TRUTH: Not...
A diet (merely a regime of frequent consumption) consisting entirely of rice and french-fries, or
of bananas and cheerios, can be considered vegetarian, but neither diet is healthy in the long
run. If you're careful, you can get by just fine on a properly balanced vegan or vegetarian diet,
but you'll have to manage your in-take very carefully. Vegetarian diets do tend to be high in fiber
and low in fat, but the fact is that humans evolved as opportunistic omnivores. That is, our
ancestors ate anything they could get their hands on: greens, tubers, bugs, and the occasional
smidgen of meat and this dictated how our bodies today, still require nutrients for efficacy and
fuel for performance, that's what we do... Perform! Preferably Efficiently! Poor Physical
Performance is what we simply call... SICK!!! Emotionally, Physically,
Spiritually...what-have-you!
The human body developed and evolved to expect a diverse and varied diet, one that could
provide all the nutrients it necessitates in a variety of forms. Meat was an important part of their
diet, perhaps the most important part because it was so uncommon. Vegetarians must always
be sure that they eat enough protein; protein is easily available in meat, so few omnivores have
to worry about getting enough, but it's scarce in most plant foods.
Fortunately, nuts, beans, and a few other vegetable products are ready sources of protein. If you
go vegetarian, you'll also need to be sure you get daily doses of Vitamin B12 and Zinc,
supplements often missing in vegetarian diets.
Most people can continue to exist as vegetarians if they're extremely careful, but it's a
continuous mêlée, and guess what? You can be just as healthy and out-of-shape on a
vegetarian diet as you can on a regular diet, especially if you don't exercise regularly.
THE MYTH: Sweating facilitates weight loss.

THE TRUTH: Absolutely... If the sweat is exercise induced!
Otherwise, all you're doing is losing water weight. Sweating is astonishingly effective at doing
what it was meant to do: cooling the body by glazing the skin with evaporative fluids.
It was never meant to act as a weight loss system. Lose enough water, and you're toying with
dehydration. Dehydration or progressive dehydration can occur if you fail to rehydrate yourself
sufficiently after every workout. If you get sufficiently dehydrated, your electrolyte balance will
get out of whack, your cells will be starved of the fluids they need, and you could die. Not a
happy prospect, so avoid it.
For this reason, the old sweatbox and sauna are of no use for losing real weight. Neither are
their modern "high-tech" equivalents, such as body wraps and plastic sweat suits, no matter
how many people swear by them. All they do is dehydrate you. Yes, you lose weight: two
pounds per quart sweated away. But that's weight, not fat. And the moment you drink enough
water, you'll gain all that weight back. Like I have said... "Weight Loss is a LIE!"
THE MYTH: Fat Free is... Calorie Free!
THE TRUTH: YEAH... RIGHT!!!
All "fat-free" means is that a particular food has no detectable fat content. Sadly, however, is that
fat and its related compounds that give most foods their flavor. Ice cream, butter, cheese, and a
whole host of non-dairy products, including chocolate, are little more than specially prepared,
congealed fat. When manufacturers design many fat-free products, such as bread, cookies, ice
cream, and the like, they know these products will be mostly dry and flavorless without fat.
Some fat substitutes are available, but they can cause gastrointestinal upset, and most are
expensive. This leaves one common ingredient that manufacturers can use to make their
products taste better: sugar. And they use it liberally; so many fat-free products are high in
calories.
Furthermore, plenty of foods like breads and pasta are low in fat, but rich in carbohydrates and
we already know what that means. Carbohydrates break down easily into our friend glucose,
which can result in increased fat when consumed in excess.
You always have to consider calorie and portion size; you're fooling yourself if you do otherwise.
Moderation is the key to dieting success... Any ...long-term success for that matter.
The Myth: You Either Diet Or Exercise, You Can't Do Both Simultaneously!

The Truth: Don't Get Me Started!!!
Yes...you can do both together and you should, it is referred to as Synergy; the coordination of
two effective components working concurrently to derive a greater benefit than if isolated.
The dieting myths and misconceptions explored in this article represent just the tip of the
proverbial iceberg. There are thousands of them out there: some are ridiculous and barely
worthy of notice-like the suggestion that eating standing up helps you lose weight, or that you
can base a diet on your blood type or color of hair-while others are less obvious, like those
discussed here.
Dieting isn't easy and, while it's human nature to look for a simple solution to a problem, that
strategy just won't work in this case. So heed these hints, and take it easy. Don't skip meals,
keep your diet properly balanced, and exercise regularly. Avoid all fads, pills, and extravagant
claims, because if it sounds too good to be true...well, you know the rest.
It doesn't take more than losing a few pounds before you'll notice a difference in the way you
look and feel. And, if you lose only a few pounds at first, even if you've been at it for a while, so
what? Pick up a five or ten pound bag of flour and carry it around for a day, and you'll see how
quickly you'll get tired of lugging that excess weight around.
Application of sound methodology is always the most effective means to achieve any objective,
with that said, if you want to truly shed those extra kilos of fat, then do yourself a favor and draw
up a plan, combine all the necessary elements of success and execute that plan...
-Kurt Lee Hurley, Veritas
Kurt Lee Hurley, President and Founder Partner of Synergy Fitness Systems LLC., Synergy
Global Health Solutions LLC. and Creator of Integrated Variable Dynamics® is a Nationally
Recognized Fitness Expert, Celebrity Trainer, Multi-Certified Fitness Professional, Nutrition
Counselor and Personal Empowerment Coach. With over 30 years of experience in exercise
application and 20 years of education, Kurt's passion for his work and his clients have made him
one of the most in-demand trainers in Los Angeles California and Utah.

African Lean Belly (1).pdf

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African Lean Belly (1).pdf