F
Double Edged Fat Loss
THE MOST DANGEROUS FAT LOSS DIET IS LOIT WAS REALLY STRANGE WHEN I FOUND OUT THAT WHAT I WAS EATING WASN’T HEALTHY AT ALL... I WFAT DIET, CONSUMING AROUND 1500 CALORIES A DAY AND GAINING WEIGHT - LET’S END THIS, NOW.
I spent years trying tofigure out how to eatproperly. It can bereally confusing... Iread all kinds of dietbooks, took collegenutrition classes at PennState University, andeven went to WeightWatchers to figure outhow their most successfulclients got results...
I started eating low fator non-fat everything. Ireduced my caloric intakeby about 1000 calories aday, and I started doingintense cardio for about1-2 hours/day. I managedto lose about 15 pounds,but my energy level hadplummeted and my bodylooked malformed. I wasmiserable, and I wasdisappointed in myselfmore than words can
describe. What's worse isthat I was a Kinesiologymajor at PSU, so this wassupposed to be one of mystrong points..Basically, I felt like afailure.
Unfortunately, thebiggest lesson I learnedalong the way was thatnone of the diet plans Ihad studied trulyworked... at least not bymy definition of theword. Most peoplecouldn't keep the weightoff, or they struggled toeat on a daily basis, ortheir bodies had changedin some undesirable way.Even the best resultswere sub-par, and I wasconsidered a successstory... at least forawhile.
It's timestory strafor a newnutrition
Eat Fat, BLose Fat T
about getton your boneed to earid of it.HUGE.
AT LOSS NUTRITION
DEFL 2.0:THESE NUTRITIONALRECOMMENDATIONSARE A COMPILATIONOF MY BEST TIPS ANDTRICKS REGARDINGNUTRITION FOR FATLOSS. ENJOY :-)Page 1
W FAT...AS EATING A LOW
to get theight. It's timeera offor fat loss.
uild Muscle,he funny thing
ing rid of fatdy is that yout fat to get.. this is
Double Edged Fat Loss
So long as you exercise, eating your favorite foods is the key to your success.I've had the unique opportunity to develop close
friendships with some of the best nutrition experts
in the world. They've taught me things that I never
would have understood without their guidance.
In fact, they inspired a passion for nutrition in
methat I never even knew I could have. I always
thought nutrition was the most boring college
class I took, and I swore I'd rather do anything than
think about what I'm eating... I was dead wrong.
Finding a sound nutritional strategy can be the
difference in feeling energetic all day long,
conquering your workout every day vs hitting the
gym and going through the motions, and developin
inflammation in your body that overwhelms your
body's immune system and prevents fat loss from
taking place as a protective mechanism. Learning
how your body responds to the dietary intake you
consume is really half the battle in fat loss. We're
going to talk about 3 basic situations, in greatest
detail for when it comes to losing fat rapidly and
developing long-term nutritional habits you can live
with to produce long-lasting results:
1. Specific Rapid Weight/Bodyfat Loss Diet
(shortterm)
2. The Live-able Diet (long-term or consistent
weight loss)
F
B
d
a
i
r
p
feeds off of my energy...
NutritionTo
Conquer
g
3. Nutrition Fo
&longterm
As you can see each
offers its own bene
one specific diet to
asking myself a few
1. What are my sp
2. Do I have other
my progress? If
strategy that co
personal needs
3. How long of a t
4. How l long wou
results?
Workouts
ind A Fat Loss Friend
elow, you’ll find a picture of my
oggie, the Keeley Monster. She’s
bsolutely my fat loss pal - we
nterval train together, stretch,
un sprints, and even treat
atients and train clients. She
Page 2
r Energy & Fat Loss (short
, but not as drastic up front)
type of nutritional program
fit. Rather than trying to choose
solve all your problems, I'd try
of the following questions:
ecific goals?
factors that may interfere with
so, can I find a workable
rrelates to both my goal and
?
ime period am I giving myself?
ld I like to sustain this level of
D
ObsReasWhy
E
ouble Edged Fat Loss Page 3
The Fastest Path To Nailing Down Your Nutrition:
AssessYour
Goals
PerfectNutritionFor Your
Goals
Eat basedupon daily
activity
level
DetermineTargetTime
Frame
IncorporateCheat Days
& Protein
Get TheRight
Supplement
Package
erveonsYou
at
FindUnrealistic
Aspects
of Diet
CommitTo Eating
Clean
Double Edged Fat Loss
Loss
Loss
Building
(Live Healthy)
Assess Your Goals
This is good for looking slim and toned, getting ripped,increasing metabolism, and short-term goalssurrounding your fitness and nutrition routines. Many
Fat
times, it doesn’t take any caloric restriction at all (orbarely any) to get a great fat loss effect. While your bodysheds fat, it builds muscle slowly.Weight
This is important if you are overweight by more thanabout 10-15 pounds. Below that, fat loss is the mostimportant. Beyond this, it’s important for the health ofyour heart and other organs that you lose weight. 1-4pounds/week is the range you should be shooting for (4pounds/week only for 4 weeks or less)Muscle
Building muscle is important for everyone. Withoutmuscle, your metabolism plummets, and you are at riskof gaining weight quickly and becoming unhealthy. Also,building muscle helps balance out estrogen-relatedhormone issues. It’s reasonable to strive for 1-2.5pounds/muscle per week in an aggressive plan.The best way to do this is to eat clean. You’ll bechoosing organically, farm-fresh options, and you’llunderstand that homecooking is necessary. The chancesare, you’ll spend a bit more money on food here, but lesson supplements, doctors’ visits, and anti-inflammatory
IncreaseEnergy
Page 4
agents such as cholesterol lowering meds.
Double Edged Fat Loss Page 5
CATEGORY OF GOAL: TIME FRAME OF GOAL: RECOMMENDED GOALS TOSET FOR THIS TIME FRAME:
Fat Loss 30 Days
6 Months
"I'm so happy andgrateful now that I'velost 5% bodyfat in thelast 30 days."
"I'm so happy andgrateful now that I'velost 17% bodyfat in thelast 6 months."
Weight Loss 30 Days
6 Months
"I'm so pumped now thatI've lost 20 pounds inthe last 30 days."
"I'm so excited now thatI've lost 35 pounds inthe last 6 months."
Muscle Building 30 Days
6 Months
"I'm so proud of myselfnow that I've lost 4%bodyfat and gained 10pounds of muscle in thelast 30 days."
"I'm so happy andgrateful now that I'vegained 30 pounds ofsolid muscle in the last6 months."
Increase Energy(Live Healthy)
30 Days
6 Months
"I'm so happy andgrateful now that I'vestarted eating 'clean'in the last 30 days."
"I'm ecstatic now thatI've completelytransformed my diet inthe last 6 months."
Determine Target Time Frame For Reaching Your Goals:
Double
5-10 sfru
vegeta25-30
fruit anv
me
Carb'Energ
withminu
w
Eatinwithin
w
(ba
Find Unrealistic Aspects Of Your Diet:
ervings ofits andbles fromdifferent
d vegetableariety
Shopping for onlyorganic and
grassfed food
sources
Eating 'healthy
snacks'
Controlling Insulinlevels through mydiet to reduce fat
storage from
sugars
Eating fish everyday for improvedlymphatic healthand circulatoryfunction (plus
Edged Fat Loss
mory)
/Proteiny Combo'in 15-30
tes after a
orkout
F'
a
g a meal1 hour of aorkout
lanced)
Keeping things inmy kitchen thathelp me lose fat,not gain weightand disappoint
Page 6
myself
inding foods thattaste' good & are
lso 'good for me'
Controlling caloricintake(it's just notsomething that I
want to do)
Controlling the
food that I eat
Staying on a dietfor any more than
1 month (myfamily just won’t
tolerate it)
Double Edged F
at LosGet The Right Supplement Package:
Yicm
w
sa
nSrisopmi
Through patentedmicroencapsulation
technology, Pro-X10™delivers up to TEN TIMESmore healthy bacteria to yourgut (50 BILLION cells daily)when compared to traditionalprobiotic products where theoverwhelming majority of the
cells are DEAD and uselessbefore ever reaching their
final destination.
Acounwbefuthne
T
clsdwpmcdai
exa
ou can supercharge yournsulin sensitivity beforearbohydrate-containingeals in just a few seconds
ith IC-5. IC-5 contains a
ynergistic blend of 5 uniquend hard-to-come-by
utrients in the exactcientific Dose™ used in
esearch to dramaticallymprove your insulinensitivity, enhance controlf your blood sugar levels,artition carbs to youruscles (NOT fat), and
ncrease fat burning.
bsorbMax™, amprehensive blend of 16ique digestive enzymes
hose key ingredients haveen shown to help your bodylly break down and absorbe nutrients contained inarly every food you eat.
BioTrust Low Carb is made
with natural ingredients. Thatmeans you won't find anyartificial colors, flavors, andmost importantly artificial
sweeteners in our protein.
OmegaKrill 5X™ is able to
deliver up to 5 times moreOmega-3 fatty acids to theinflamed cells of your bodythan even TG form fish oil, andFIFTEEN times more than ethyl
ester fish oil supplements,where 80 - 95% of the mostcritical active ingredients will
never be absorbed.
he hormone Leptin literally
ontrols every piece of the fatoss puzzle; however, researchhows that Leptin productionrops by over 50% in the firsteek of dieting and it getsrogressively worse. That is whyost people fail with long term
alorie restriction and with otheriet supplements - thesepproaches don't take Leptin
nto consideration. And that's
s Page 7
ctly what LeptiBurn does.
Do
Otea
syn
AAFedn
ne of the biggest obstacles that you are boundo face in your body transformation journey isating on the go. BioTrust Organic Protein Barsre your convenient, organic, high-protein
olution! BioTrust Organic Protein Bars offerou guilt-free, convenient, and deliciousutrition.
uble Edged Fat Loss
BioTrust™ Protein Cookies are absolutelydelicious, just like mom's over-baked cookies,but instead of fattening, they're extremely goodfor you and your waistline.
thletic Greens: The Energy Drink that isctually Healthy! Made from Natural Wholeood Ingredients. Contains probiotics andnzymes for optimal nutrient absorption andigestion. Carefully formulated by doctors andutritionists to deliver essential nutrients.
Page 8
Double Edged Fat Loss
*Bonus: Eating cle
Commit To Eating Clean:
Here are the Top 10 things I’ve learned about eatingcleanfrom Mike Geary and Isabel de los Rios:
1. Eat grass-fed beef, other meats, and/or chicken2. Eat organic whenever possible (actually FDA certified organic)3. Stay away from Trans-fats at all costs4. Use almond butter, grass-fed real butter, and coconut oil for all of
your cooking5. Stay away from soy (and other forms of estrogens in your food,
such as xenoestrogens that are on herbicides and pesticides fromnon-organic food sources, plants, and fruits)
6. Choose healthier alternatives to corn-based products (high fructosecorn syrup, Canola oil, and cornmeal-fed animals)
7. The yolk is the healthiest part of the egg, but the key is reducinginflammation in your body as to not develop ‘bad cholesterol’deposit on your arteries
8. See food as an ‘energy source,’ not craving. Once you do this, yourtemptations go away because you want to ‘feel great’
9. Consume more protein and stay away from starchy foods with littleto no nutritional value
10. Watch hydration. This is key for all other vital bodily function.
Page 9
an can eliminate many food allergies & IBS.
Double Edged Fat
Here AreConsumi
1. 0.8 t(idea
2. Lowsigni
3. Cheaproteresp
4. Cheanot a
5. Moregram
6. Protemus
7. Shakwhile
8. Eat p9. Watc
dige10. Stay
psyc
Loss Page 10
Incorporate Cheat Days And Protein:
The Top 10 Things I’ve Learned About Cheat Days &ng The Proper Amount Of Protein From Joel Marion,
John Romaniello, and Nick Nillson
o 1.2 grams of protein per pound of bodyweight, per daylly based off of Lean Body Mass, or LBM)fat, low-carb over a period of 3-5 days can lower Leptin,ficantly, and destroy fat loss potentialt days can be reasonably followed by fast-days andinonly days when trying to lose fat or build muscle,
ectivelyt days are better than 'cheat meals' - make it a day per week,meal or snack per dayprotein, period. Even more if you're building muscle... (1.2s/pound of lean body mass for this person)in helps build muscle glycogen stores, which is what allows
cle to functione days can prove useful for both discipline and cleansing,also providing the right type of calories for weight loss
rotein with every meal and after every workouth bowel habits - should be easy and quick for healthy
stionaway from the scale for 2 days after you cheat - it's ahological mindset killer!
Double Edged Fat Loss
Here AreEating
1. Observeof hung
2. Hydrati3. Eat you4. Create
Reward5. Small, f
healthy6. Gourme
long totasteful
7. Massivepoor we
8. Eat 5-6improve
9. Plan toveggies
10. Low fatto caus
Observe Reasons Why You Eat
Page 11
& Shape Long-Term Success:
The Top 10 Things I’ve Learned About Emotional& Long-Term Nutritional Success From John
Davenport & Sue Heintze:how you feel when you eat (was there a cause outside
er?)on is key. Make sure you drink at least 3 liters/dayr favorite foods, but for the right reasons.a positive-association with food by using a Positive-System
riendly penalties for eating the wrong stuff can be ahabit to follow (such as betting a friend)t food can taste great! ...and it doesn’t have to take thatprepare when done right. Following a healthy, butcookbook can be very helpful.caloric restriction usually results in self-loathing and
ight loss outcomes.planned meals per day to reduce emotional eating andmetabolism while avoiding hunger/cravings.
eat a lot of fiber. This is easiest through greens and.diets make you hungry and upset. They are more likely
e you to be driven back to the wrong foods in the end.
Double Edged Fat Los
Here AFor W
Romani
Workout D1. Pre2. Pos3. 15-4. Mo5. Get
Non-Work1. Go2. Wa3. Sug4. Try
day5. Cho
s Page 12
Eat Based Upon Daily Activity:
re The Top 10 Things I’ve Learned About Nutritionorkout Days and Non-Workout Days From John
ello, Nick Nillson, Mike Geary, Isabel de los Rios, &Joel Marion:
ays:-workout carbst-workout shake (of some sort)30% more calories for dayrning nutrition sets the dayaway with more, so enjoy this a bit for long-term success
out Days:to bed hungrytch hydration for healing of muscles from previous daysar consumption should be at a minimumto avoid cheating on these days - best to work out on cheatsose good fats that fill you and keep you satiated.
Double Edged Fat Lo
Here Are TFat Thr
1. Keep t2. For ra
day an3. Clean
fiber in4. Eat or5. A calo6. Insulin
of fat7. Calorie
certainnormadeplet
8. Don'tnatura
9. Use thprotein
10. Eat m
Bonus Module: Lose Belly Fat
ss Page 13
Through Your Diet:
he Top 10 Things I've Learned About Losing Bellyough Good Nutritional Habits From Josh Bezoni:
o the outside of the supermarket; avoid the isles.pid belly fat loss, try to eat 30 grams of sugars/carbs perd 30 grams of fiber.out the 'toxic waste' your body produces by increasingtake.
ganic; it's easier on your body.rie is not a calorie - protein burns 20% of itself.levels are the 'master hormone' for your body in terms
storage, in a sense.-confusion (tricking your body by changing calories in apattern) allows Leptin levels and other hormones to stay
l, as opposed to caloric-restriction ultimately leading toion of these hormones.count calories. Look at your food choices and eat morel foods, instead of process foods.e fist rule for food choices (to determine how much, carbs, and fat to have in your food)
ini-meals, not snacks.
Double Edged Fat Loss
Now
that your target time-fra
has passed to reach your go
time to answer the following q
and then review the purpo
yourupcoming phase
Loss
Loss
MuscleBuilding
(Live Healthy)
Assess Your Goals:
me
als, it's
uestions
se for
:
1. Hav
2. Wa
3. Do
4. How
ser
5. How
suc
e I reached my goal?
s my goal Realistic?
I have the same goal anymore?
can I adjust my goals to best
ve my current needs?
could I have been even more
cessful?
Fat
This is good for looking slim and toned, getting ripped,increasing metabolism, and short-term goals surrounding your
fitness and nutrition routines. Many times, it doesn't take any
caloric restriction at all (or barely any) to get a great fat loss
effect. While your body sheds fat, it builds muscle slowly.
Weight
This is important if you are overweight by more than about 10-15 pounds. Below that, fat loss is the most important. Beyond
this, it's important for the health of your heart and other
organs that you lose weight. 1-4 pounds/week is the range you
should be shooting for (4 pounds/week only for 4 weeks or
less)
Building muscle is important for everyone. Without muscle, your
metabolism plummets, and you are at risk of gaining weight
quickly and becoming unhealthy. Also, building muscle helps
balance out estrogen-related hormone issues. It's reasonable to
strive for 1-2.5 pounds/muscle per week in an aggressive plan.
IncreaseEnergy
The best way to do this is to eat clean. You’ll be choosingorganically, farm-fresh options, and you’ll understand thathomecooking is necessary. The chances are, you’ll spend a bitmoremoney on food here, but less on supplements, doctors’visits, andanti-inflammatory agents such as cholesterol loweringmeds.
Page 14
Double Edged Fat Loss Page 15
Thanks for checking out this guide!
As a review, here's what you'll need to do next:
1. Be sure to go the members' area and listen to/read all of theinterviews I've added up there for you.
2. Decide on all supplements that you're going to get to fillthose 'nutritional voids' in your diet.
3. Develop a passion for nutrition by finding a plan that suitsyou, personally.
Nutrition doesn't have to be that hard. There's a fundamentalmindset shift that takes place when you finally learn that nutritionproduces a reaction in your body that dictates how you live, feel,and interact with others.
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