READ THIS SECTION THOROUGHLY BEFORE GOING
• You should always consult a physician before starting any fat reduction and
• If you are unfamiliar with any of the exercises, consult an experienced trainer to
instruct you on the proper form and execution of the unfamiliar exercise.
• The instructions and advice presented herein are not intended as a substitute for
medical or other personal professional counseling.
• The editors and authors disclaim any liability or loss in connection with the use
of this system, its programs and advice herein.
• These precautions should be taken under consideration with all Fat Extinction
products and recommendations, whether implicitly or explicitly stated.
Click each link below to read about FAT LOSS SECRETS!
FAT LOSS LIE #1: SIMPLY RESTRICTING YOUR CALORIES EQUALS WEIGHT LOSS
FAT LOSS LIE #2: A FAT FREE DIET WILL GUARANTEE WEIGHT LOSS RESULTS
FAT LOSS LIE #3: A LOW CARB DIET IS KEY TO WEIGHT LOSS AND ALLOWS YOU TO EAT ANYTHING YOU WANT
FAT LOSS LIE #4: AEROBIC EXERCISES ARE ALL THAT IS NEEDED FOR WEIGHT LOSS
BONUS SECRET #1: CARDIOVASCULAR SECRETS
FAT LOSS LIE #5: 2 MEALS PER DAY IS THE BEST WAY TO ACCELERATE FAT LOSS!
FAT LOSS LIE #6: TAKING DIET PILLS IS ESSENTIAL FOR FAT LOSS!
FAT LOSS LIE #7: AB MACHINES WILL ELIMINATE BELLY FAT
FAT LOSS LIE #8: LIPOSUCTION WILL GIVE YOU INSTANT AND PERMANENT FAT LOSS
FAT LOSS LIE #9: SEASONINGS, FAT FREE AND ZERO CARB FOODS ARE ALL HEALTHY FOR YOU
FAT LOSS LIE #10: LIQUID DIETS ACCELERATE WEIGHT LOSS FASTER THAN ANY OTHER DIET
BONUS SECRET #2: PROGRAMMING YOURSELF FOR SUCCESS
FAT LOSS LIE #1
SIMPLY RESTRICTING YOUR
CALORIES EQUALS WEIGHT LOSS
Losing Body Fat vs. Losing Muscle
When we talk about losing weight, in reality we are
If you want to lose weight, you are
talking about losing body fat and maybe some excess
told that in order to do so, you have to water weight (and this kind of weight goes away within a
consume fewer calories than what few days after you start a proper program). Examples of
your body burns on a given day. While weight that we don’t want to lose are muscle and even
this is true, simply reducing your bone weight. However, if you don’t know what you are
caloric intake below what you burn on doing, these last two tissues will actually account for a
a given day will not guarantee you the large portion of your weight loss, and thus, your results
results you are looking for.
will be undesirable and you will be more prone to
gaining even more fat weight!
The reason for this is because muscle is what gives shape to your body, and
furthermore, it plays a huge role in the amount of calories that your body burns on any
given day. Muscle is a metabolically active tissue and it requires calories in order
to continue to exist. Therefore, if you lose muscle, not only do you lose body
shape, but also your body’s metabolism (ability to burn calories) is dramatically
reduced as well! Unfortunately, many of the fad diets today result in exactly what I just
described. This is the reason why once people get frustrated with the program, and
they abandon it, new fat weight gets added in a fast and furious manner.
Cortisol is a stress hormone secreted by the adrenal glands during periods of physical
and emotional stress. Cortisol is a hormone that when secreted in excess, preserves
body fat, stores water weight and burns muscle tissue for energy.
Dieting is a physical stress and if you do it in excess and incorrectly, you will
increase cortisol levels dramatically and thus end up preserving body fat and
losing muscle instead. This is yet another reason why you need to incorporate the
right diet into your program.
Going more than 3 hours without food is a sure fire way to
increase your cortisol levels and also lower your blood sugar,
which in turn will give you low energy, food cravings, less
muscle tissue and reduced fat loss due to the cortisol
increase. Therefore, it is imperative that you graze throughout
the day and that you have a small meal every 3 hours in order
to keep your metabolism going.
In order to lose just body fat, first we need to create a slight
caloric deficit by adding some physical activity and also by
controlling our food portions (as specified in my Fat Extinction
Program). There is no need to starve, as if you do so, cortisol
will rear its ugly head.
Once that caloric deficit is created, then you need to establish
macronutrient management. Macronutrients are
Carbohydrates (foods that give you energy like rice, potatoes,
oatmeal, fruits and vegetables), Proteins (foods like eggs,
chicken, turkey that give you the building blocks for your body
tissues such as muscles, bones, hair, skin and nails) and Fats
(yes, you heard right, fats, as the right fats like extra virgin
olive oil, flaxseed oil, and fish oils support hormonal
production, thus aiding with health, energy production and
even fat loss!).
Taking the right amount of macronutrients, in the right quantities and at the right times is
crucial to achieving the best results! Why? Because when you combine the
macronutrients properly, you stimulate the release of fat burning hormones that
will not only help you to lose fat, but also give you more energy and protect
muscle tissue from being burned as well as preventing cortisol from rising! In
addition, these hormones will suppress your appetite and accelerate your metabolism
so that your fat can become extinct in no time!
A simple way to start managing your macronutrients is to make sure that you have an
equal amount of carbs and proteins in each meal with a little bit of essential fats. You
can use the size of your palm as a measure for the size of your protein serving while
you can use your clenched fist as a measure of the amount of carbs to have in each
meal. Add to each meal some vegetables and a teaspoon of essential fats and this
alone will get you started on the path to Fat Extinction! If you have not done so already,
make sure to sign up for a free newsletter and body fat analysis where I tell you how
many macronutrients (and calories) you must eat on a daily basis to lose belly fat!
FAT LOSS LIE #2
A FAT FREE DIET WILL GUARANTEE
WEIGHT LOSS RESULTS
5 Myths about Fats Debunked!
Fats Myth # 1: All Fats Are Bad For You
Are fats the reason why people in
America are overweight? Arguably Many people think that no matter what type of fat you eat, it can
the most discussed topic when it cause you to gain weight and increase the chances of having health
problems. The truth is that not all fats are bad for you and some
comes to dieting and weight loss is the
fats have numerous health benefits such as helping you to
intake of fats. Anytime the word fats decrease body fat and have higher energy levels.
are mentioned, people automatically
think that they are bad for you and Fats Myth # 2: If You Eat Fat, You Will Gain Fat
must be avoided at all times in order
to achieve weight loss and increase This has been the stereotype given to fats for many years now.
your levels of fitness. These people People always seem to look at nutrition labels and will stay away
are only partially correct and that is from anything that has a high fat content. The truth is that if you eat
the main reason why I decided to the right fats, you will find yourself losing weight and
decreasing body fat if you are following the right type of diet.
dispel this myth about fats. I feel that
there is a need to discuss some of the Fats Myth # 3: Eating Fats Will Increase the Risk of Bad Health
common myths about fats as well as
explain what the different types are. This is without a doubt true if you are eating the wrong kinds of fats.
Saturated fats will cause you to gain weight and increase the risk of
having health problems in the future, but other fats that I will discuss
a little later in this section can actually increase the chances of living
a healthier lifestyle.
Fats Myth # 4: All Fats Are the Same
As I have mentioned briefly in the above statements, not all fats are the same. People often stereotype
fats this way and are robbing themselves of several health benefits. I used to be a victim of believing this
myth until I discovered the truth about fats.
Fat Myth #5: In Order to Decrease Body Fat You Must Stay Away From Fats
This is arguable the biggest mistake made by people who are attempting to lose weight other than the
fact that they think that less food is better. I have heard a countless number of times how people say they
will not eat this food or will not eat at all as there are too many grams of fat in a particular food. They may
be right if the fats they are talking about are saturated. However, as long as the fats you consume are the
right ones, such as mono and polyunsaturated fats, you will experience many benefits that can enable
you to live a healthier lifestyle.
Different Types of Fats
As I mentioned above, NOT all fats are the same. This is a huge mistake that people
often make when they hear the word. I used to think the same way until I realized that
there are different kinds of fats. The main fats that we must be concerned with when
either decreasing body fat or attempting to increase lean muscle mass are listed below.
Fat Type #1: Saturated Fats
This type of fat is indeed the reason why many stereotype fats as being bad!
These fats are mostly found in animal and they do not yield the best health
benefits as they are connected to a host of diseases. These fats can cause
high triglyceride levels and are not as healthy as other fats. Some saturated
fats are needed for hormonal production and should not be cut out of your
How to Obtain These Fats:
These are mainly found in chicken, eggs, steak, or pork chops.
Fat Type #2: Monounsaturated Fats
These are the good fats that have a positive effect on your body. They help
to keep cholesterol and blood pressure down. They are much better than
saturated fats as they are not linked to any disease from animals. Overall it is
a good fat to consume and can help with muscle recovery after a workout.
How to Obtain These Fats:
They come from virgin oil, canola oil, and peanut oil.
Fat Type #3: Polyunsaturated Fats
These fats are also good for you and do not have an effect on cholesterol
levels. Polyunsaturated fats are high in omega-3 fatty acids which cannot be
produced naturally by the body. They instead are essential and must be
taken by the body through diet or supplementation. They help your body
prevent fat storage and speed up muscle recovery. Also,
polyunsaturated fats have Omega 6 in them. This is another essential fatty
acid which is good for muscle recovery and a good anti-inflammatory for after
How to Obtain These Fats:
These fats are found in fish oils, flaxseed oils, and vegetable oils; such as
corn, cottonseed, safflower, soybean, and sunflower oil. Taking Omega-3
fatty acids either through an oil, pill, or as a salad dressing are typically ways
in which these fatty acids can be consumed. Omega-6 is found in eggs,
poultry, margarines, and vegetable oils so there is no real need to take it as a
supplement unless you do not consume those foods regularly.
Fat Type #4: Trans fats (A.K.A. trans fatty acids)
Other things on nutrition labels to look out for when you are interested in
decreasing body fat and weight loss are trans fatty acids. This particular fat
is often left unmentioned and I feel there is a need to let others understand
exactly what it is and how it affects our bodies.
Trans fatty acids are produced by the partial hydrogenation (addition of
hydrogen atoms) of vegetable oils and help foods have a longer shelf life.
These fats also allow foods to taste better. If trans fatty acids are consumed
regularly, they can increase the risk of raising your LDL (bad) cholesterol
levels and even lowering your HDL (good) cholesterol levels. In addition,
these fats can wreck havoc on your insulin sensitivity and may also cause
one to have hardened arteries and other health problems with their hearts.
How to Obtain These Fats:
Some foods that contain trans fatty acids are processed margarine, cookies,
snack foods, fried foods, and pastries.
Conclusion: So now you know that in order to achieve successful weight
loss, you need to increase you intake of good fats which are mono and
polyunsaturated fat sources.
FAT LOSS LIE #3
A LOW CARB DIET IS KEY TO
WEIGHT LOSS AND ALLOWS YOU TO
EAT ANYTHING YOU WANT
The truth of the matter:
While initially reducing your carbohydrates this low will
A low carb diet, which is defined as a have a drastic impact on your weight loss, most of the
diet that has less than 50 grams of weight loss will come from water weight. The reason for
carbohydrates a day (and is higher in this is because when you eat a diet with carbohydrates,
fats and proteins) has been touted as some of these carbohydrates are stored in the muscle
the end all solution to weight loss. and liver in the form of glycogen (stored carbs). Each
Supporters of this diet claim that you gram of glycogen contains with it some water weight.
can eat anything you want, and as However, this is not the same water that causes a puffy
long as you keep the carbs at 50 grams look as the water that causes such look is excess water
or less you will lose weight. under the skin. By the way, such excess water is caused
by improper dieting.
So when you go on a low carbohydrate diet, as the glycogen gets depleted, all the water
weight contained within it is released. Thus, you lose a significant amount of
weight, but in reality, you are losing roughly the same amount of fat that you
would in a properly designed diet like the one in the Fat Extinction Program.
In addition, over the long term, these low carb diets cause problems. While initially you
can indeed consume a bit more calories than you could on a more balanced diet (this is
due to the fact that these diets are very high in protein and protein increases your
metabolism), in the absence of carbohydrates your thyroid hormone production
(which is a key hormone that regulates your metabolism) starts to dramatically go
down. As a result, your metabolism gets crippled, and so does your ability to
Also, because you don’t have enough carbohydrates and your glycogen levels are
depleted, you will suffer from low energy and your muscles will not look hard and toned.
They will instead look soft because there is no glycogen to keep them looking firm;
muscles are no different than balloons except that in their case, glycogen, as opposed
to air, is what fills them up.
As if that would not be enough bad news, the lack of carbohydrates coupled with the
high protein and high fat intake creates an acidic environment in your body that can lead
to suppressed immunity and constipation. Also, in the absence of carbohydrates,
cortisol rises much easier as well.
Finally, as you can imagine, there is not a lot of variety in a diet made up of proteins and
fats. In my personal experience, everyone I have met who has tried a diet of this
nature, ends up breaking free from the program one day and gaining much more weight
than what was lost.
It should also be noted, that any increase in carbohydrate levels will have a dramatic
increase in weight as well since the glycogen stores are depleted and any new glycogen
that is stored will result in added weight gain. This plays havoc on a dieter’s psychology
and this is another reason why sometimes the dieter that goes off the diet for a day,
sees 10 lbs of extra weight the next day, and gets so discouraged that they start eating
everything in sight!
I want you to keep in mind that carbs are not the enemy. Having the wrong sort of
diet program is. So please remember that while some carbs do promote weight gain in
the form of fat, there are other carbs that are designed to give you energy, suppress
your appetite and give you a lean appearance while increasing your metabolism.
That is the reason why in my Fat Extinction Program, the nutrition I prescribe is a
non-restrictive, enjoyable and varied program proven to work by science and
balanced enough to where you can easily follow it for the rest of your life!
FAT LOSS LIE #4
AEROBIC EXERCISES ARE ALL THAT
IS NEEDED FOR WEIGHT LOSS
The Secret … why?
It is easy to believe that aerobic exercise is Moderate weight training performed in the right
the best exercise for weight loss since after manner and for the right short duration is the
all, ever since the aerobics revolution of the best exercise for fat loss, since weight training
1980’s that is what we have been led to will not only increase your caloric expenditure
believe. However, this could not be father during exercise, but also increases your
away from the truth. metabolism permanently since weight training
causes the creation of new muscle tissue;
muscle that is metabolically active and that
Aerobic exercise burns calories during the
burns calories. In addition, it is muscle what
duration of the exercise. However it does
gives you a toned and lean looking physique.
nothing to shape up your muscles and much
less to increase your metabolism And if you are a woman reading this, please do
permanently. As a matter of fact, if not think that weight training will give you a
overdone, muscle tissue loss will be the end bulky physique by accident. First of all, for
result. If you only did aerobics for fat loss, women to lose their femininity they would
you will end up with a smaller but still need to take anabolic steroids (synthetic
flabby version of yourself. testosterone) combined with a very heavy
weight training program and a bulk up diet in
In addition, too much aerobic exercise will order for them to grow manly looking muscles.
raise cortisol levels, thus making it harder for Needless to say, this is not what we are talking
you to lose body fat. And for those who about here, and as a matter of fact, I took great
really believe in hours of this type of care to design a weight training program
exercise, I have news for you. If you do too specifically just for women in order to meet their
much aerobics then your metabolism slows individual needs.
down in order for the body to try to maintain
So when you combine the proper amount of
weight training with the right amount of aerobic
exercise, as specified in my Fat Extinction
So what is the best exercise for weight loss?
Program, you can rest assured that whether
The answer to this is moderate and short you are a male or female, the body of your
weight training sessions combined with dreams will be yours in no time.
some aerobic exercise. Surprised? Don’t
Bonus Secret #1
Because so many people feel that cardio is boring, I decided to give my readers a
bonus, sharing some of my secret ways to make cardio fun and exciting! As a result, I
have given 6 unique ways to perform cardio that you may have not realized!!
Cardio Exercise #1: Jumping Rope
Though for some odd reason hardly anybody uses a jump rope for aerobic exercises, I
feel that jumping rope is a great way to getting a great cardiovascular exercise workout
while enjoying it. In addition, jumping rope can not only help with cardiovascular health,
but it also helps to improve coordination and agility. If this exercise is performed
frequently, it can also help with muscular endurance. Besides, how many times have
you not gone to the gym or performed a morning walk due to bad weather conditions
that cannot be controlled? Jumping rope could have been a great alternative in this
Six Great Reasons to Use a Jump Rope as a Means of Cardiovascular Exercise
1. Jump ropes are inexpensive. You can purchase a good quality jump rope for
2. Jump ropes are great if you travel and do not have access to a gym. You
can carry a jump rope with you just about anywhere since they are so small in
3. Not only can you use a jump rope in a gym, but you can also jump rope
indoors, as long as you have enough space to perform a full motion. You can
also jump rope outside and at the office on a lunch break.
4. Jumping rope serves as a nice change for those who have gotten tired of
performing the same cardiovascular exercises day in and day out.
5. Jumping rope is a great way to burn calories. If you were to jump rope for
an hour, depending on your metabolism you could burn up to 1000
6. Helps to strengthen your entire body. Yes, that is right. Most of the major
muscle groups in the upper and lower body will strengthen by jumping rope if
performed on a consistent basis.
How to Choose a Good Jump Rope
Choosing a jump rope is easier said than done. First off, I recommend using a jump
rope that is leather as it will not depreciate over time like other ropes would. Then, make
sure that the handles of the rope are thick and comfortable. Finally perform the following
test to ensure adequate rope length:
Hold the handles of the rope in each hand and place your feet in the middle of the rope
as it is touching the ground. If the handles are just below your armpits, then you have a
Some Tips on How to Prevent Injury From Jumping Rope
1. Always wear comfortable shoes. This way you decrease the chances of an
ankle injury occurring. Also, a good pair of shoes prevents your joints and feet
from wearing and tearing.
2. A great warm-up that prevents injury is to perform jumping jacks and
stretch. Jumping jacks will help your body to get in the motions that you will be
performing while jumping rope.
Jumping rope is an exercise that is not easy to perform, especially if you are a beginner.
It requires a lot of coordination and agility to jump rope for a period of time. Below I have
three phases in which you can attempt to jump rope. These phases are the beginning,
intermediate and advanced stage.
This stage is the most important and difficult one to go through but you must persevere.
When I first started jump roping, it took a lot of patience to get used to the motions.
Jumping rope is far more complex than hopping on a bicycle or a treadmill. In order to
properly jump rope, execute the following steps:
• Step 1: Start out by holding the handles in each hand and have the rope
touching the back of your heels on the ground.
• Step 2: Attempt to complete a few full motion revolutions. Practice these steps
for about 5 minutes as at that time you will start to feel comfortable with what you
At this stage I would just perform 5 minutes of jumping rope 3 days a week. Do not
exceed 5 minutes a day as you may be sore for the first couple of times you perform
After four weeks or so you should feel comfortable with the beginners stage, have
improved your agility, muscle coordination and endurance. Now you can attempt to
jump rope 10 minutes a day, 3-5 days a week. This may seem too easy, but jumping
rope can be a rigorous activity which requires a lot of practice.
After the intermediate stage has been completed (which should last around 4-6 weeks),
you can crank things up a bit more and jump rope for 20-30 minutes, 3-5 times a
week. If you can make it to this stage, you will be in top notch shape and reap the
health benefits that go along with this difficult endeavor.
Cardio Exercise #2: Walking
A great alternative that can be performed practically anywhere is walking. This can be
performed in a neighborhood, malls and just about any location you choose. I do
understand that it is hard for some to get a workout in on some days due to a busy
schedule but there is little room for excuses to not perform this exercise.
Cardio Exercise #3: Biking
As many of you may already know, performing cardiovascular exercise on a bicycle can
give you a great workout. Not only are you burning off calories, but your legs are
getting a workout, which makes this an effective alternative to a treadmill. You can
even change this up and go mountain biking if there is a location near you. I know
some of my friends go mountain biking and say it is great to see the scenery instead of
doing biking on a stationary bike.
Cardio Exercise #4: Stair Master
The stair master is something I do on occasions for cardiovascular exercise. I do not
like to do this for more than 10-15 minutes as it involves using a lot of leg strength to
perform such activities. I tend to do this no more than twice a week but it can be
performed up to 4 times a week if you would like to change things up like that.
Cardio Exercise #5: Treadmill
As most of us know by now, using a treadmill is one, if not the most popular way to get
a good session of cardiovascular exercise in. Some variety you can add to this
exercise, other than adjusting the speed of how fast you go, is to elevate the treadmill.
This is a great way to tone up your legs, further challenge your cardiovascular capacity,
and not get bored of the same old thing.
Cardio Exercise #6: Jumping Jacks
An exercise that has been around for several years is jumping jacks. I used to love
doing these when I did not have access to a gym. They are similar to walking as they
can be performed practically anywhere. What I like about jumping jacks is how they can
be performed in one location and even in a bed room as it does not require a lot of
space. You can start out doing 3 sets of 20-25 to get used to the momentum and
proper form and slowly increase the sets and repetitions once your body has become
used to this exercise.
FAT LOSS LIE #5
2 MEALS PER DAY IS THE BEST WAY
TO ACCELERATE FAT LOSS!
Cortisol & Macronutrients
Cortisol is a hormone secreted by the adrenal glands that
This by far is one, if not the biggest when elevated can cause you to store more body fat and
myth, when it comes to instant and decrease lean muscle tissue. Cortisol elevates when you
do not follow a good diet, exercise too long or do not get a
permanent weight loss. The 2 secrets good night’s sleep. If you are only eating 2 meals a day,
that none of the giant supplement your cortisol levels will skyrocket and you will go into a
companies or weight loss experts want catabolic state. This is not the place you would like to be
to reveal to you is a hormone known as when attempting to achieve permanent and instant fat
“cortisol” and the importance of loss. It is like walking across miles and miles of quick
sand and expecting to make it to the other side alive. You
“macronutrients”. will fail miserably and get nowhere in a hurry because
cortisol prevents fat loss by promoting fat storage
I mention the words “cortisol” and and eating away at muscle tissue (thus lowering your
“macronutrients” several times metabolism)!!!
throughout my Fat Extinction Program
We most certainly cannot forget about macronutrients. In
because without an understanding of
order to ever decrease body fat, you MUST eat the right
the role they play in your weight loss amounts of macronutrients at the right times of the day.
program, it will feel as if you are in a Think of your body as a car. If you have a 16 gallon tank,
boat rowing against the current. You you cannot put 42 gallons of gasoline in your car. Instead
can try as hard as you would like but at you need to fill it up every couple of weeks or whenever
you see the empty sign turn on.
the end of the day you will never, ever,
ever achieve the weight loss results you Likewise, the body cannot metabolize large quantities of
deserve. And by eating 2 meals a day, food at one time. The body needs to be fed in small
you are breaking these principles and amounts at the right times to burn off the unwanted belly
preventing your weight loss goals from fat. If you do decide to disobey the macronutrient principle
of eating smaller meals throughout the day by eating 2
becoming a reality. With that being
meals a day, your body will store more fat. This will affect
said, I will give you some secret insight your metabolism because 85% of your day should be
into how eating two meals a day will used metabolizing fats, while the other 15% being used for
sabotage your weight loss results and metabolizing carbohydrates! This is the reason why in my
continue to cause you to suck at losing Fat Extinction Program, I make sure that every 3 hours
you are consuming some food in order to keep your
metabolism cranking at an accelerated and alarming rate!
FAT LOSS LIE #6
TAKING DIET PILLS IS ESSENTIAL FOR
The Secret But Don’t Worry, It Is Not Your Fault!!
With so many people going to extreme You have simply been a statistic and victim to
measures for instant weight loss, diet the giant supplement companies and their
pills seem to be the #1 product that flies establishments. They have caused you to suck
off the shelves or gets dialed in on a 1- at losing weight for so long and have placed a
800-LOSE-FAT infomercial number. The road block on your path to weight loss
weight loss market is a $55 Billion success……UNTIL NOW!!!
industry filled with scams, lies and false
hope for consumers. The reason they Before I dispel the myths regarding diet pills, I
do not want to give you the truth about would like share with you a few ingredients that I
have found to be of some help as long as the
these pills is because they want you to
proper exercise and diet program is being
stay overweight so you can continue to
empty out your wallets and buy their
products. They do not care about your If you have not done so already, sign up for a
overall well-being, but rather taking your free newsletter and body fat analysis today!
money from you!!
1. Caffeine for Increased Energy and Appetite
For an increase in energy along with some appetite control,
taking some caffeine is the way to go. Caffeine is a
stimulant that will allow you to feel more energetic and
increase mental alertness. I find this to be a great ingredient
to help you on days you feel sluggish. In addition, the
increased adrenaline will also give you appetite control along
with increased performance (and even pain tolerance) at the
The key to benefiting from caffeine is to not use this product
every day or in more that 300 mg tops (2 times per day).
Too much caffeine will not only make you jittery and irritable,
but your body will also become accustomed to it and it will
take more and more to feel its effects. I personally like to
use 200mg twice a day at the most for no more than 5 days
a week (with 4 days being even better).
2. Hoodia for Appetite Control
Hoodia can also cause a curb in your appetite. Although this
product can control your appetite, it is not necessary for fat
loss. In fact, as long as you follow a good diet consisting of
the right macronutrient ratio and exercise program, you will
have all the tools necessary to decrease your body fat.
3. L-Tyrosine and Thiamine for Elevated Moods
L-Tyrosine and Thiamine are great ways to elevate your
mood. When you start to decrease your caloric intake and
create a caloric deficit, your body will decrease its L-Tyrosine
levels which in terms will cause your metabolism to slow
down. In addition, you will have less energy and may
encounter some mood swings intitially. By taking L-
Tyrosine, you will eliminate the mood swings and lower your
cortisol levels. This is why L-Tyrosine is such a great
product. I like to take anywhere from 1500-3000 mg with
each dose of 200mg of caffeine that I take.
Again, keep in mind that while these supplements can assist
you on your quest for fat loss, they will not cause you to
lose significant amounts of weight without a diet and
exercise program. The reason for this is your body needs to
have the right ratio of macronutrients to achieve any weight loss.
You see these big supplement companies profit from your
wallets by promising that you will look like the person promoting
the product. What they do not tell you is that these people stay
in shape year round by maintain a good diet and exercise
program. Some companies even go as far as doing the exact
opposite of what they claim to do with the people promoting the
product. Please allow me to explain….
The way it works is they take the “after” photo first when they are
in top notch shape. They then pay the model to gain weight by
breaking their diet. They also stop exercising to make their
physique nice and flabby. As a result, they are able to take a
photo of them looking out of shape and fat. Then they use this
“after” photo but they label it as the “before” picture (when
in fact it is the “after”). Crazy and unethical? Yes, I know.
These are the kinds of things that kill me inside and is one of the
main reasons why I put together the Fat Extinction Program. I
decided to dispel the weight loss myths once and for all. I feel
that people deserve the truth about weight loss and what it takes
without being scammed for their money. I am so certain that my
system works that I even give a 60 Day Money Back Guarantee
for those who are not satisfied.
FAT LOSS LIE #7
AB MACHINES WILL ELIMINATE
Without having any bio or background
The Secret information on you, I bet that I can answer these
questions for you!!
Despite all of the infomercials by giant
exercise companies and their Many people have spent money on ab machines
establishments claiming that their ab in an attempt to shed away belly fat but never
machine is guaranteed to give you a get the results they deserve. The reason why
beach body, they do not work! Before I people do not get results is because the giant
get into specifics as to why ab machines marketing companies practice what is known as
are a scam, I want you to ask yourself 3 quackery. Quackery is when companies make
false claims about products in order to entice
potential customers to buy their products. They
use a celebrity or famous athlete to promote
1. Have you ever spent money on ab
their products in an attempt to get you to buy!!
2. How much weight have you lost?
3. If you did lose weight, were you able
to keep it off?
What they did not tell you is the clinical trials used to promote and find research
about their products are only case studies. A case study is the weakest form of
scientific evidence to support claims about a product because it is only done on
an individual. Yes, an individual and not a group. On the other hand, what they
should have done if they cared about you and your fat loss results is to perform what is
called an experimental study. An experimental study is performed on a group and
follows strict industry standards of scientific research. They look for a cause and effect
relationship. However, I am here to tell you, that if they would have performed such an
exhaustive and expensive study, the results obtained from their machine would have
been less than optimal.
If using case studies was not bad enough, they also use anecdotal evidence!!!
Anecdotal evidence is when companies use one person’s feedback or results from a
product and then state that it has been scientifically proven to work. They use this
person as a testimonial for the product which always lures people into buying the
products. Anecdotal evidence may not necessarily be false, but further research and
tests have to be done before making these claims!!
The truth is no matter how long you use an ab machine for, if you continue to eat more
calories than your body can burn, you will not lose the unwanted belly fat!!! While ab
machines can strengthen your mid-section by adding resistance, this does not mean
they will strip away the fat cells covering your abs.
More than half of the fat stored in your body is underneath the skin and muscles. The
simple use of ab machines does not ensure that you will burn off these fat cells. Unless
you eat the right macronutrients at the right times of the day, your body will continue to
stay in a catabolic state and eat away at your lean muscle tissue while storing more
Even worse, if you place your main emphasis on ab exercises and not on a sound diet
which follows the macronutrient ratio consumption principles, you are guaranteed to
elevate your cortisol levels and continue to accumulate body fat. Regardless of what
the so-called weight loss experts or ab gurus of the world tell you, cortisol has been
scientifically proven to ruin any dieter or weight loss seekers’ dreams because they do
not want you to know about how to control your cortisol levels. Instead, they want you
to continue buying their ab machines and give you false hope of losing weight. These
short cuts have never worked for you in the past, what makes you think they will
And you know what’s worse?! These companies know this. Notice the fine print on
their infomercials that read: “Results experienced by this user are not typical”. You may
also see very small print statements like: “Following a proper diet may be required to
achieve best results”. Next time you see an abdominal machine infomercial, pay
attention to the fine print!
As a result, you will never get the lean body you deserve. To find out what ab exercises
work and how to decrease your unwanted belly fat, check out the Fat Extinction
Program where you will get a variety of exercises with videos showing you exactly
how to perform each exercise with good form.
FAT LOSS LIE #8
LIPOSUCTION WILL GIVE YOU
INSTANT AND PERMANENT FAT
In addition, liposuction does nothing to sculpt your
physique, and even when you have the best and
With plastic surgery rampant these days, most expensive surgeon, in my opinion, the
a lot of people have resorted to results are never optimal as you will still carry
liposuction as a cure all solution to the
problem of fat loss. Proponents of this more body fat than usual in other areas, and thus,
surgery claim that by literally sucking out your shape looks odd.
the fat cells, your body then cannot
store any more body fat in the area of
I’ve met with many people who have spent
the liposuction, and thus, the solution is
a permanent one. However, this is not thousands of dollars in liposuction and I am here
entirely accurate. to tell you that all of them have gained the weight
The body is fully capable of creating as back and then some. To be honest, you are
many fat cells as it needs in order to better off spending all of that money on a good
store body fat. If you take a look at
clinically obese people who weigh an system that shows you what to do (like Fat
excess of 400-lbs you will see what I Extinction), a good gym membership (or home
mean. So if you perform liposuction and
gym equipment), and good food. I guarantee you
continue with the same bad eating
habits of before, trust me, you will that if you choose this road, not only will you save
regain the fat and then some! a lot of money, but also get the permanent results
that you are really looking for.
FAT LOSS LIE #9
SEASONINGS, FAT FREE AND ZERO
CARB FOODS ARE ALL HEALTHY FOR
For starters, not all seasonings are the same.
There are seasonings that are high in sodium
Food Seasonings: Are They Sabotaging
while others that are not. Seasonings that are
Your Fat Loss Goals?
high in sodium should be avoided as they will
With so much emphasis being placed on cause you to retain excess water and therefore
what foods to eat and exercises to
perform, a topic that does not get more weight. It is not that sodium itself is bad for
discussed very often is the one of food you, but rather the amount we consume on a daily
seasonings. At one time or the other,
basis that is. Studies have shown that we should
we have all indulged in some type of
food that has been loaded with not consume more than 2,000 mg’s of sodium if
seasoning to make it taste great! The we are trying to lose weight and stay healthy.
question now remains, are these
seasonings good or bad for you?
Benefits of Sodium:
Sodium allows the body to transport water more efficiently. Water is needed to keep
our bodies properly hydrated and from overheating. Sodium also helps to keep a good
acid balance between our blood and urine. In addition, sodium helps our bodies to
deliver nutrients more efficiently which is important to achieving any fitness goal!
Effects of Too Much Sodium
If you consume too much sodium, some side effects can be high blood pressure and
excess water retention. This could lead to bloating and ruin your weight loss or fitness
endeavors as your body is holding on to water weight. So make sure you get no more
than 2,000 mg’s a day of sodium to avoid any of these side effects.
Secret Tip to Use for Foods That Are High in Sodium
I always recommend using foods that are all natural. For instance, if you have the
choice between canned corn or all-natural corn, always choose the all-natural corn! I
know it can be a bit of a hassle at first but your body will thank you and so will your
The reason for avoiding canned products is because of the high sodium and trans fatty
acid contents that are put in them to preserve the food. If you take a look at any canned
food product and compare the nutritional values of the same food in an all-natural state,
you will immediately notice the difference. The canned food will contain way more
sugars, sodium and fats while the natural food may contain zero sugars and minimum
sodium and fats.
So the next time you go grocery shopping, always remember this rule and you will be
Pizza White Bread Processed Cheese
Seasonings That Are Your Friend
Garlic Powder: This is a very popular seasoning and one of my
favorites of all time. Garlic powder can have several health benefits
such as helping to lower cholesterol levels and help to protect your
immune system from any infections. Garlic is sold at several health
nutrition stores as it helps to promote cardiovascular health. I like
to use it as a seasoning on my chicken breast, steaks and lean
Oregano: This is a powerful antioxidant that can help protect your
immune system and any oxidative damage to your cells. You can
sprinkle this seasoning on foods such as chicken, rice, vegetables
Onion Powder: This seasoning can help prevent any
cardiovascular related health issues such as heart diseases and
strokes. In addition, onion powder has a good anti-inflammatory
effect on the body. You can use onion powder on foods such as
chicken, steak, fish, vegetables etc.
Cinnamon: Studies have shown that cinnamon can help your cells
respond better to insulin. This is important as it will allow your
glucose to function more efficiently and nutrients such as proteins,
carbs and fats can be transported throughout the body easier. I like
to sprinkle cinnamon on my oatmeal or sweet potatoes but it really
depends on your taste buds as to how you choose to use this
Now that we have talked about friendly seasonings, let’s talk about harmful food
additives that you should be aware of:
Harmful Food Additive #1: MSG
Also known as Monosodium Glutamate, MSG is an excitotoxin. Excitotoxins can
damage our nerve cells and even kill them. MSG is detrimental to our health and added
to several of our seasonings. There are several adverse side effects caused by this
ingredient such as chest pain, nausea, headaches drowsiness and weakness.
However, the most detrimental effect this ingredient has on our bodies when it comes to
weight loss is the effect it has on our insulin production.
MSG causes our insulin levels to increase. Our bodies tend to store more fat from the
foods we eat when our insulin levels are elevated. This is caused by eating the wrong
foods in addition to ingredients such as MSG. However, if you eat the right foods and
follow a good diet with the right macronutrient ratio, your body can store muscle
glycogen. Muscle glycogen (stored carbs) allows your body to have more energy. This
is why I always preach about macronutrients and discuss the importance of eating them
at the right times with the right portions throughout this report and my Fat Extinction
Harmful Food Additive #2: Aspartame
There are over 90 side effects linked to Aspartame. These side effects can occur
gradually or immediately. Some of the common side effects include a decrease in
vision, hearing impairments, headaches, migraines, dizziness, depression, anxiety, high
blood pressures and low blood sugar.
Although I have taken aspartame for quite some time as it is found in several popular
foods and supplements, the point is to try and avoid over-exposure to it as much as
possible. Some common items that contain aspartame are processed cereals, flavored
coffee, ice cream, certain juices and the sugar free items you see, such as cookies and
Alternative: A great substitute for this sweetener is to use Stevia. Stevia can be used in
foods such as fruits, salads, vegetables and even used to replace sugar when cooking.
It can also be used in teas to make it taste sweeter. A great benefit to stevia is that it
allows you to control your food cravings, which is obviously important to achieving your
weight loss goals!
Harmful Food Additive #3: Sugar Alcohols
Sugar alcohols are a common substitute for sugars. It actually has fewer calories than
regular sugar. However, if taken in excess, sugar alcohols can lead to symptoms such
as diarrhea and immune infections.
This is why it is very important to become familiarized with reading food labels and
understanding how each ingredient can affect you. While the above ingredients are not
extremely harmful if consumed in the right moderate dosages, understanding how these
ingredients affect your body can help to speed up the process when it comes to making
your fat extinct!
‘fat free’ ‘low calorie’ ‘sugar free’
Deceptive Food Labels: Serving Sizes
As I was walking around the grocery store the other day I saw
several food labels that said fat free, sugar free, reduced calories
and 97% fat free. While someone may initially think they are
making a good choice, they may be wrong!
If you take a further look and really scrutinize the nutrition facts on
the back of the label, you will begin to notice that things are not as
great as they seem. So now that you understand that more
investigation needs to be done with regards to these deceptive
labels, I will give you some tips to look out for the next time you go
1) Fat Free
The award for the #1 culprit to sabotaging your weight loss
goals goes to fat free items. While they may indeed be fat free,
the sugar content (and sometimes the sugar alcohol content as
well) is through the roof. Items such as cookies are a primary
target for people who purchase these foods. They have been
deceived by the front of the label and never bother to take a second
to rotate the item 180 degrees to see the truth for themselves.
2) Sugar Free
This definitely was a close second to fat free items. While food
labels may say sugar free, the fat content is through the roof as well
as the sugar alcohol content in some! Not to mention the saturated
fats and hydrogenated oils they put in these foods as well to help
The No Sugar, One Gram of Fat Trick
Don’t fall for this one either. While the label may be correct when
you look at the back, the serving size is the accomplice. Some
serving sizes may be as small as a tablespoon. This means if you
use 4 tablespoons you are eating 4 grams of fat. But then again,
who eats only 4 tablespoons of something?
3) Reduced Calories
This marketing tactic has worked well for several years because of
its catchy title. But what exactly does “reduced calories” mean?
More importantly, where do these calories come from?
When it comes to achieving your weight loss or fitness endeavors,
the number of calories should not be as important as the source of
the calories. Your main concern should be whether it is high in
good fats (monounsaturated and polyunsaturated) or bad fats
(saturated). Remember that each gram of fat contains 9 calories.
So if you eat a serving size with 6 grams that is 54 calories from
4) 97% Fat Free
Again, just because it says 97% fat free does not mean that you are
out of the woods. There are still 3% of fats by weight that the food
contains. So there is absolutely no connection between calories
To further illustrate this point, suppose you were to go to the
grocery store and get a slice of ham or any other deli meat. Let’s
say the meat contains 60 calories per serving and only 2 grams of
fat. That is 18 calories of fat per slice of meat. This comes out to
about 30% of the calories coming from fats.
For those who are trying to play devil’s advocate and say: “yeah but
the rest of the calories can all be protein”, I have news for them.
Let’s analyze this some more. There are 4 calories per gram of
protein and carbohydrates. Hypothetically speaking, if the
remainder of the deli meat is all protein, that would mean that the
other 42 calories come out to be 10.5 (42 divided 4) grams of
So as you can see just a few slices of deli meat can add up to be a
lot of extra fat calories in a hurry. The same rules apply for food
labels so always be on the lookout and read the nutrition facts
thoroughly before making your purchase.
FAT LOSS LIE #10
LIQUID DIETS ACCELERATE WEIGHT
LOSS FASTER THAN ANY OTHER DIET
For the most part, liquid diets require you to
The Secret restrict your caloric intake to 400-800 calories a
day. Restricting your calories by this amount will
Liquid diets are not the solution to your result in vital nutrients not being delivered to the
fat loss goals because of the effect it has body which will cause fatigue, possible dizziness
on your metabolism. If you decide to and even catabolism for sure. In addition, by
only consume liquids instead of solid failing to consume whole foods that are high in
meals, your metabolism will not function fiber such as fruits and vegetables, it can lead to
as properly since your body is designed constipation. Lean muscle tissue will be lost as a
for consumption of solid foods, and result of not consuming enough protein.
thus, this will prohibit your body from
If all of these facts are not enough, I would hope
burning off body fat.
that by now you know that this does not follow the
macronutrient principles that help to make your fat
The reason that a liquid diet causes this extinct and thus, your cortisol levels will
is because our bodies cannot rely on skyrocket. I have discussed this concept
liquid foods as the sole source of throughout this entire e-book and hope that by
calories since we have enzymes that now you will know that this is not the answer to
only are activated when we consume your fat loss prayers!
whole foods. As a result, our bodies do
not burn off the fat but instead shift Finally, as a health side note, it is important for
gears and go into a catabolic state. you to know that many people who follow liquid
When we become catabolic, our bodies diets for an extended period of time and go back
store more fat and eat away at lean to eating regular foods, have ended up in the
muscle tissue, thus reducing our hospital as their digestive systems lose the
metabolic rate and preventing us from capacity to manufacture the enzymes needed for
getting in shape. proper digestion. Thus, I urge you to stay away
from liquid diets.
BONUS SECRET #2
Program Yourself for Success
Programming yourself for success in anything you do in life is a must in order to achieve
your set goals. You can’t just roll out of bed, look at yourself in the mirror and say it is
time for me to get into shape and expect results to come. To realize something has to
be done is a great start, but if you do not make this a lifestyle, then you are not going to
get the results you would like. In order to make your goals a reality, you must follow the
The 3D’s for Success
In my opinion in order for someone to be able to follow a fat loss diet and exercise
program, they must possess the 3D’s. Those 3D’s are discipline, dedication, and
determination. As anyone who has achieved their fat loss goal knows, it requires a lot
of discipline. You have to go into a different state of mind, and as I like to phrase it,
you need to “turn on the light switch.” This means that until you have reached your
desired body composition you need to eat, sleep, breathe, and even dream about
looking and feeling great.
Achieving your goals also requires an abundance of dedication to be successful. After
speaking to several people who have dieted moderately to achieve their goals, I have
seen the results and they do look good. On the other hand, I have seen those
individuals who have dieted properly and followed a good exercise program and it
makes all the difference in the world. They have a complete body makeover and look
Last, but not least, is determination. I truly believe that if you are going to follow a
proper diet and workout routine, you have to be 110% determined that you are going to
accomplish your set goals. If you do not believe this you have defeated yourself
mentally. Always remember these three things and your outcome should be fantastic.
So there you have it!! The truth about weight loss has finally been revealed. I bet there
were some things that surprised you. I know that I fell for some of the scams and even
spent thousands of dollars of my hard earned money on supplements. I even spent a
fortune on exercise machines promoted on infomercials until I finally discovered the
secrets to instant and permanent fat loss!
The main reason I decided to give away this free e-book was to dispel some of the
biggest myths and lies regarding weight loss. It is very difficult to get unbiased
information nowadays and I enjoy nothing more than helping others do what they once
thought was impossible.
If you want to crank things up a notch and need a program that will present you with a
proven road map that will take you to where you want to go, check out my Fat Extinction
Program where I reveal a simple to follow week by week workout plan and a precise
nutrition program designed for your own individual body and metabolism that will make
your fat extinct like the dinosaurs in no time.
I will also share all of my secrets on how to prevent your cortisol levels from rising, give
you almost 50 different foods to choose from, the Fat Extinction Exercise Program
(which can be performed in a home gym and has different routines for men and women
since each gender has slightly different goals). In addition, I provide you with clear
videos showing you exactly how to perform each exercise with good form and MUCH
MORE!!! And since I stand by my Program, I also offer you my 60 day money back
guarantee so you can rest assured that you are not wasting your hard earned money.
Take Action Now and Get Started On The Fat Extinction Program Today!
I hope that you have greatly benefited from this e-book and I wish you the best in your
weight loss and fitness endeavors!
Yours In Health,
Anthony Alayon, BSA, CFT
Creator of The Fat Extinction Program