LAST CHANCE FITNESS 8 WEEK WEIGHT LOSS SYSTEM PHASE I

Transcription

1 LAST CHANCE FITNESS 8 WEEK WEIGHT LOSS SYSTEM PHASE I

2 This 8 week plan if for anyone who wants to lose 16 + pounds. This first 8 weeks are designed to jump start your metabolism. This is a progressive program that starts with a simple 6 day detox. Then progresses to a scientific nutrition plan, which combines proteins, fats and carbohydrates in specific ratios. This system is just a stepping stone toward fitness and a healthy life style. Exercises are basic and easy to follow. You should have had some experience in a gym. Consult your doctor to make sure you are physically fit to start a exercise program. Here is what we are going to do: 1. Increase your metabolism for extended periods of time 2. Create and a fat-burning environment within your body. NUTRITION! Step 1: Increase Your Metabolism Have you ever reclined in the "recumbent" bike for an hour? Ran a "10 K" on the treadmill? "Climbed" up Everest on a stair master? Sure, that will increase your metabolism for about 5 minutes. In reality, these types of "slow go" exercises don't do anything AT ALL for all day long fat loss. Why? Because they lack the fat-burning properties of something much more effective: Short duration, high intensity exercise.. Intervals or Circuit Training. Simply put, if you are looking for the fastest fat loss results, High Intensity Exercise is a MUST. Let's take a closer look. Short duration, high intensity exercise comes in two major forms: Circuit Training (CT) and Interval Training (IT). In this section, I want to take a DEEP look into the benefits of each. First up, Circuit Training: You're probably wondering, "What exactly is Circuit Training?" and that's a good question. To give it a very basic definition, Circuit Training (CT) is simply "cardio with weights". To get a little more "complex", CT is strategic total body resistance training in which a series of non competing exercises are performed with minimal rest. Either way, when speaking of the most effective form of exercise for the fastest possible fat loss, this is it. Here are a couple of studies: Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol Mar;86(5): Epub 2002 Jan 29. In this study a 30-minute Circuit Training session was put to the test. The result was a 38 hour increase in metabolism. Let's put this in perspective: Say that you worked out at 8AM on Friday. By way of Circuit Training, you'd still be burning calories from that workout while out at the movies on Saturday night. Here's another: Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men.

3 Med. Sci. Sports Exerc., Vol. 31, No. 9, pp , This study showed that those who added Circuit Training to a reduced calorie diet burned up to 44% more fat than those who dieted alone. Don't get me wrong, NUTRITION is the NUMBER ONE component of the fat loss, but once you get that under control, Circuit Training can really take your results to a whole new level. And here's one more: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr Apr;18(2): This study compared "slow-go" aerobic exercise to Circuit Training and found that the resistance group lost significantly more fat without losing ANY muscle even at an extremely low calorie intake (not so for the aerobic group). In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the Circuit Training group actually increased overall metabolic rate. THAT'S the power of Circuit Training. Now Interval Training: Interval Training is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery. For example, you may run very hard for a period of one minute and then follow it up with walking for one minute, repeating 8-10 times for an intense fat burning workout that's less than 20 minutes. Granted, there are many more advanced variations of IT that produce even better results, but that's a very basic explanation to give you a basic understanding. Studies to prove it: Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism Jul;43(7):814-8 Are you sitting down? If not, take a seat. You want to know what happened when this research group compared 20 weeks of endurance training vs. 15 weeks of Interval Training? While the aerobic/endurance group actually managed to burn more total calories during exercise, the IT group lost NINE TIMES(9X) more body fat. NINE TIMES. Nine times more fat loss in half the time? The clear choice for fat loss is Interval Training. And it all comes down to elevated metabolism after your workout is completed. That s why you are here, I have designed an 8 week weight loss program. With the combination of Circuit Training and Interval Training you will loose 16 + pounds! I have had some people loose 30+ pounds in the 8 weeks. So we have talked about increasing your metabolism, lets talk about YOUR NUTRITION.

4 Step 2: Nutrition Your nutrition will consist of SIMPLE, BASIC, REAL FOOD. Not high protein or low carb! Not Low fat or High fiber. Just simple food! Weight loss is simple math. If you eat fewer calories and expend more energy. YOU WILL LOOSE FAT! No Excuses! Its science! But that s not all, I will have one day per week that is a Cheat Day. And I have good reason why. LEPTIN! This is what Wikipedia has to say about it: Obesity and leptin resistance Although leptin is a circulating signal that reduces appetite, obese individuals generally exhibit an unusually high circulating concentration of leptin.[56] These people are said to be resistant to the effects of leptin, in much the same way that people with type 2 diabetes are resistant to the effects of insulin. The high sustained concentrations of leptin from the enlarged adipose stores result in leptin desensitization. The pathway of leptin control in obese people might be flawed at some point so the body does not adequately receive the satiety feeling subsequent to eating. Some researchers attempted to explain the failure of leptin to prevent obesity in modern humans as a metabolic disorder, possibly caused by a specific nutrient or a combination of nutrients that were not present or were not common in the prehistoric diet. Some proposed "villain" nutrients include lectins[57] and fructose.[58] A signal-to-noise ratio theory has been proposed to explain the phenomenon of leptin resistance.[36] In healthy individuals, baseline leptin levels are between 1-5 ng/dl in men and 7-13 ng/dl in women.[36] A large intake of calories triggers a leptin response that reduces hunger, thereby preventing an overload of the inflammatory response induced by caloric intake. It has been theorized that, in obese individuals, the leptin response to caloric intake is blunted due to chronic, low-grade hyperleptinemia depressing the signal-to-noise ratio such that acute leptin responses have less of a physiological effect on the body. Although leptin resistance is sometimes described as a metabolic disorder that contributes to obesity, similar to the way insulin resistance is sometimes described as a metabolic disorder that has the potential to progress into the type 2 diabetes, it is not certain that it is true in most cases. The mere fact that leptin resistance is extremely common in obese individuals suggests that it may simply be an adaptation to excess body weight. It has been suggested that the major physiological role of leptin is not as a satiety signal to prevent obesity in times of energy excess, but as a starvation signal to maintain adequate fat stores for survival during times of energy deficit,[59][60] and that leptin resistance in overweight individuals is the standard feature of mammalian physiology, which possibly confers a survival advantage.[61] A different form of leptin resistance (in combination with insulin resistance and weight gain) easily arises in laboratory animals (such as rats), as soon as they are given unlimited (ad libitum) access to palatable, energy-dense foods,[62] and it is reversed when these animals are put back on low energy-density chow.[63] That, too, may have an evolutionary advantage: "the ability to efficiently store energy during periods of sporadic feast represented a survival advantage in ancestral societies subjected to periods of starvation." [64] The combination of two mechanisms (one, which temporarily suspends leptin action when presented with excess of high-quality food, and the other, which blunts the processes that could drive the body weight back to "normal"),

5 could explain the current obesity epidemic without invoking any metabolic disorders or "villain" nutrients. [edit] Interactions with fructose A study published suggests that the consumption of high amounts of fructose causes leptin resistance and elevated triglycerides in rats. The rats consuming the high-fructose diet subsequently ate more and gained more weight than controls when fed a high-fat, high-calorie diet.[65][66][67] These studies however did not control against other monosaccharides or polysaccharides, therefore leptin resistance may be a result of a diet that contains high saccharide indexes (soda, candy, and other easily sugar-liberated foods). Now in a nut shell When you are in a calorie restricted nutrition plan, your Leptin levels will drop. Hence your body will hang on to what calories you intake and store them as fat. But to restore leptin levels back to normal all you have to do is eat high energy (high calorie) foods THE CHEAT DAY This is where you will just have to trust me, I have not found a single person who has not lost weight on my system. IT WORKS! And the best part, no pills, no special foods, just REAL FOOD! SUMMARY INCREASE METABLOSIM: Circuit Training and Interval Training NUTRITION: Real food, no processed JUNK! CHEAT DAYS Avoid Salt, Sugar and High Fatty foods (except on CHEAT DAY ) WATER INTAKE: Prior to any meals or snacks drink 12 oz of water 15 min before eating SLEEP: 8 Hours! Really its important. WATER INTAKE: Prior to any meals or snacks drink 12 oz of water 15 min before eating. Yes it is important!

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