2015 the beta switchtm - all rights...

2015 The Beta SwitchTM - All Rights Reserved

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http://femfatfree.femfatfree.hop.clickbank.net


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Table of ContentsDisclaimer ...................................................................................................................3

Sue’s Story ...................................................................................................................6

Nutrition Plan Outline .................................................................................................9

Nourish Day Outline ................................................................................................. 11

Fat Blaster Day Outline ............................................................................................ 11

Refuel Day Outline ................................................................................................... 12

Nourish Day (Day 1) ................................................................................................. 13

Fat Blaster Day (Day 2) ............................................................................................ 14

Refuel Day (Day 3) ................................................................................................... 15

Nourish Day (Day 4) ................................................................................................. 16

Fat Blaster Day (Day 5) ............................................................................................ 17

Refuel Day (Day 6) ................................................................................................... 18

Nourish Day (Day 7) ................................................................................................. 19

Fat Blaster Day (Day 8) ............................................................................................20

Refuel Day (Day 9) ................................................................................................... 21

Food Lists ...................................................................................................................22

Additional Notes .......................................................................................................27

Supplements .............................................................................................................28

The Importance of Body Measurements For YOUR Success ...............................34

Here’s How To Best Measure Your Body .................................................................35

Waist-To-Hip Ratio And Health Risks .......................................................................36

How To Calculate Your Waist-to-Hip Ratio ............................................................37

One Final Note On Fat Distribution, Fat Loss and Looking Absolutely

Fabulous In Your Jeans ............................................................................................39



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Disclaimer

The material (including without limitation, advice and recommendation) within this program is provided solely as general educational and informational purposes. Use of this program, advice, and information contained herein, and on the website, is at the sole choice and risk of the reader.

Always consult your physician or health care provider before beginning anynutrition or exercise program. If you choose to use this information without theprior consent of your physician, you are agreeing to accept full responsibilityfor your decisions and are agreeing to defend, indemnify, and hold harmlessShapeshifter Media LLC, its agents, employees, contractors and any affiliatedcompanies from all liabilities, claims, and expenses, including attorney’s fees,that arise from your use or misuse of exercise and nutrition programs or otherinformation made available within the programs and on the web sites.

Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a medical professional.

We advise you take this program information to your doctor to gain a medical clearance before beginning your program. If you suffer from high blood pressure keep all cardio and weight training at a low to moderate intensity.



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The CFC-Micro MethodTM Is Going To Get You Back Into Your Skinny Jeans Without Depriving Yourself Of The Foods You Love

Most conventional weight loss programs approach fat loss by cutting a certain amount of calories (often times a drastic amount)... and then eating that amount every single day. And when your weight loss stalls on these programs, they demand you cut calories even more.

Yet did you know that starvation diets end up cannibalizing your muscles for fuel. You see, that’s a problem. Because your metabolism is slower without lean muscle.. and this causes your thyroid hormones to dip. And if you remember the study I cited above, that equals fat storage.. instead of fat loss.

On top of that, hormones that help to control your hunger (such as ghrelin and leptin) get knocked out of sync... and your sensitivity to insulin takes a hit. All BAD NEWS for those skinny jeans.

However... the Drop A Jean Size Diet is fueled by my Carb-Fat-Calorie Microcycle Method... or CFC-Micro for short. CFC-Micro tackles weight loss differently. And instead of approaching slimming down and calorie intake on a day to day timeline, you instead look at it over a period of time – in this case: 9 days.

This means you’ll be strategically cycling your Carbs and Fats... which results in a natural cycling of your Calories without having to ever stress over counting them.



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This helps to energize your metabolism and prevent stall-outs ... and keeps your metabolism running “hot” while you are on your way to burning stubborn fat stores around your butt, thighs, waist and belly.

So instead of creating a daily calorie deficit like popular weight loss programs force you to do... you instead create varying days of calorie intakes, based upon the amount of extra healthy fats and good carbs you are going to enjoy.

In addition to accelerating fat loss, you’ll reap many other rewards such as:

• Controlling Hunger Hormones - hormones like leptin and ghrelin are reset after calorie cycling like the type the CFC Microcycle System uses.

• Improved Insulin Sensitivity - lower calorie days can improve insulin sensitivity... which can help you reap the body shaping benefits of insulin on the days you increase your carb and calorie intake.

• Mindset Boost - being able to eat higher calorie days chock full of good carbs and healthy fats keeps you feeling full... which helps you keep your sanity and peace of mind.

Ultimately, this means you won’t be driving yourself mad, by starving yourself thin and eating a super low calorie diet every single day... or missing out on any of the flavor and comfort that comes from cutting out fat and carbs from your diet altogether.



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Before we get into the program, I’d like to tell you a little bit about myself and my own story, and how I came to design this program.

From my teenage years through to my early 30’s, I struggled with severe body image issues. That’s a big chunk out of my life that I devoted a lot of time and energy to.

Fortunately for me, I eventually made several discoveries about diet and exercise and I was able to turn that all around. I certainly wasn’t born one of the lucky ones… and I have to be extremely disciplined to have a tight, toned body.

As I mentioned above, I really struggled with my body image when I was younger – even though I wasn’t overweight. In fact, for much of my life I was very active and what some might label a ‘fitness fanatic’; but you wouldn’t have known it. All I wanted was to look lean and athletic – like I worked out and looked after myself.

Inevitably, I tried every diet in the book in an effort to lose my dimples. My lifeconsisted of copious amounts of cardio (I hadn’t yet discovered the benefits of weight training) and eating as little as possible through counting calories.

It wasn’t long before I was totally burned out – which then led to another vicious cycle that caused even more problems — binge eating.

Sue, before she discovered the secret to long-term fat loss



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All that yo-yo dieting took a big toll on me. I felt like a failure, and I was physically and emotionally worn out.

There WAS something good to come out of this demoralizing process, however. In fact, now I’m even grateful! Going through these exasperating experiences gave me a deep understanding of what people like you are going through.

I know that you don’t want to spend all your spare time cooking gourmet meals, counting calories, or pounding away on a treadmill for hours on end with nothing to show but sore knees. From experience I knew (like you) that fad diets didn’t work long term, but I still wanted to get results as quickly as possible (who doesn’t love instant gratification). I’m not a very patient person

by nature, but I am learning.

When I finally put the puzzle together, within a short time I was losing fat andcellulite while building lean shapely muscle… and a new and svelte me was emerging. Now in my 40’s, I’m in the best shape of my life.

Since 2003 my dedicated team and I have been helping thousands of othersachieve health, fitness, and a svelte body and better life through nutrition and fitness. To date, we have coached 37 winners and 4 Grand Champions ofAustralia’s national body transformation competition. Sue, at age 40



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In my role as Body Transformation Specialist at my website Ideal Bodies Online, I have appeared on national and international television, as well as writing regularly for Oxygen Magazine. I’ve been a contributor to many other publications too, including Shape Magazine, Women’s Health and Fitness Magazine and Women’s Weekly (Australia’s biggest circulating magazine). To round off my industry experience I’ve also competed in natural figure competitions at State and National level.

At 41, I gave birth to my beautiful daughter, Kyah, so I also appreciate and relate to the struggles women have when it comes to managing a family, relationships, career, and exercise.

Almost everyone with a weight or body image problem can relate to my before story; but my vision is to help as many people as I can relate to my after story. With over 20 years’ experience, I feel I’m in a unique position to do so.

My hope is that with the advice and knowledge from my programs, you don’t have to wait several decades like I did, to turn things around for yourself!

I hope you enjoy this short ‘kick-starter’ diet strategically designed to lose fat, while simultaneously giving your body a well-earned rest!

Sue, age 42, and Kyah, age 12 months



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Nutrition Plan Outline

The following diet consists of 3 separate days that you will repeat 3 times each over a 9 day period. Please see below for an example of how you will rotate through your days:

Monday – Nourish Day (Day 1) Tuesday – Fat Blaster Day (Day 2) Wednesday – Refuel Day (Day 3) Thursday – Nourish Day (Day 4) Friday – Fat Blaster Day (Day 5) Saturday – Refuel Day (Day 6) Sunday – Nourish Day (Day 7) Monday – Fat Blaster Day (Day 8) Tuesday – Refuel Day (Day 9)



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Nourish Day

Eating on your Nourish day is all about fibrous carbs (vegetables) and lean protein. You want to keep eating ‘light’. However, that doesn’t mean you’ll be starving yourself. Two full meals and three power shakes should keep hunger pangs at bay... giving you a total of 5 eating sessions throughout the day.

Fat Blaster Day

While your Fat Blaster Day shares many similarities with your Nourish Day, there’s one big difference: the addition of a dedicated fat source into your meals. Yes, eating dietary fat can help you burn body fat (among a host of other health benefits).

Make sure your two full meals include a delicious and filling fat source (as outlined below). Because of the added fat source to your meals, you’ll be sticking to regular shakes to round out the remaining 2-3 eating sessions throughout your day.

Refuel Day

Deprivation is no way to diet. Which is why your Refuel Day requires you to eat complex, starchy carbs. Rotating them in this fashion not only helps prime your fat burning metabolism, but also gives you the fuel (and peace of mind) you need to cycle back through and into your Nourish days.

You’ll increase your meals to five... and decrease your shake intake to just one.



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*See Food Lists on page 22 for list of food choices and substitutions*You may have these meals in any order you prefer

Nourish Day Outline

2 x Meals1 serving protein 2 cups fibrous vegetablesVegetarian: use legumes or quinoa and a ½ serve of carbs in place of protein

3 x Power Shakes/Meals1 serve protein powder½ cup blueberries, raspberries or strawberries (can be frozen)1 tbsp. oat bran¼ cup low fat natural yoghurt (with probiotics)*You can blend all the above with water to make a shake OR alternatively mixtogether in a bowl for a yummy meal (this is how I do it)!

Fat Blaster Day Outline

2 x Meals1 serving protein2 cups fibrous vegetables1 serving fatVegetarian: use legumes or quinoa and ½ serve of carbs in place of protein

2-3 x Meals1 serve protein powderWater and ice (if desired) to blend into a shake



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Refuel Day Outline

5 x Meals1 serving protein1 serving starchy carb, fruit or dairyVegetarian: use legumes or quinoa in place of protein*Please add fibrous vegetables to at least two of your meals

1 Meal (prior to bed)1 serve protein powder

Water and ice (if desired) to blend into a shake



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Nourish Day (Day 1)

Meal 11 serve vanilla whey protein½ cup blueberries1 tbsp. oat bran¼ cup low fat natural Greek yoghurtWater to make into a shake if desired

Meal 21 serve chocolate whey protein½ cup strawberries1 tbsp. oat bran¼ cup low fat natural Greek yoghurtWater to make into a shake if desired

Meal 3Chicken breast OR chickpeas and rice (vegetarian only)Mixed saladDrizzled with balsamic vinegar

Meal 41 serve chocolate whey protein½ cup raspberries1 tbsp. oat bran¼ cup low fat natural Greek yoghurtWater to make into a shake if desired

Meal 5Fresh fish with lemon pepper seasoning OR kidney beans and rice(vegetarian only)Steamed broccoli and cauliflower



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Fat Blaster Day (Day 2)

Meal 11 serve protein powder (water and ice if desired)

Meal 2Lean beef OR chickpeas and rice (vegetarian only)Mixed Asian greens Nuts


Meal 4Chicken breast OR quinoa and rice (vegetarian only)Steamed asparagus and broccoliAvocado




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Refuel Day (Day 3)

Meal 1Oats or rice porridge with low fat cottage cheese

Meal 2Whey protein and raspberries

Meal 3Tuna/turkey/chicken/salmon OR lentils (vegetarian only)Rice or sweet potato and salad*Dressing (if desired) – Balsamic or cider vinegar, lemon juice, seeded mustard and stevia

Meal 4Whey protein with berries and low fat milk (almond, coconut, rice or hemp milks are fine substitutions)

Meal 5Lean Beef sprinkled with Steak Spice Seasoning OR quinoa (vegetarian only)Sweet potato and steamed broccoli and snow peas

Meal 6 (if required)1 serve protein powder in water



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Nourish Day (Day 4)

Meal 11 serve vanilla whey protein½ cup strawberries1 tbsp. oat bran¼ cup low fat natural Greek yoghurtWater to make into a shake if desired


Meal 3Chicken breast OR red beans and rice (vegetarian only)Steamed Broccoli and Cauliflower

Meal 41 serve chocolate whey protein½ cup blueberries1 tbsp. oat bran¼ cup low fat natural Greek yoghurtWater to make into a shake if desired

Meal 5White Fish with lemon OR pinto beans and rice (vegetarian only)Kale salad with Balsamic Vinegar dressing



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Meal 26 egg whites OR chickpeas and rice (vegetarian only)Bok Choy sautéed lightly in olive oil (or steamed with a drizzle of olive oil)Slivered almonds


Meal 4 Chicken breast OR quinoa and rice (vegetarian only)Steamed asparagus and broccoliAvocado




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Refuel Day (Day 6)

Meal 1Pancakes made with oats and egg whites

Meal 2Salmon and salad, with 30g goat cheese

Meal 3Cod, Seabass OR chickpeas (vegetarian only)Rice or sweet potato and salad*Dressing (if desired) – Balsamic or cider vinegar, lemon juice, seeded mustard and stevia

Meal 4Whey protein with berries and low fat milk (almond, coconut, rice or hemp milks are fine substitutions)

Meal 5Lean Beef sprinkled with taco or Cajun seasoning OR quinoa (vegetarian only)1 low fat corn tortillaSweet potato and steamed peas




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Nourish Day (Day 7)

Meal 11 serve vanilla whey protein½ cup green apples1 tbsp. oat bran¼ cup low fat natural Greek yoghurtSpring of cinnamon and nutmegWater to make into a shake if desired

Meal 21 serve chocolate whey protein½ cup pomegranite seeds or goji berries1 tbsp. oat bran¼ cup low fat natural Greek yoghurtWater to make into a shake if desired

Meal 3Turkey Breast OR chickpeas and rice (vegetarian only)Mixed Steamed Veggetables


Meal 5Fresh fish with lemon pepper seasoning OR kidney beans and rice (vegetarian only)Mixed salad with Balsamic Dressing



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Meal 2Salmon and salad, with 1oz (30g) goat cheese


Meal 4 Chicken breast OR quinoa and rice (vegetarian only)Steamed asparagus and broccoliAvocado




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Refuel Day (Day 9)

Meal 1Oats or rice porridge with low fat cottage cheese

Meal 2Whey protein and strawberries

Meal 3Chicken OR lentils (vegetarian only)Rice or sweet potato and salad*Dressing (if desired) – Balsamic or cider vinegar, lemon juice, seeded mustard and stevia

Meal 4Whey protein with berries and low fat milk (almond, coconut, rice or hempmilks are fine substitutions)

Meal 5Lean Beef sprinkled with Steak Spice Seasoning OR quinoa (vegetarian only)Sweet potato and steamed collard greens




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Food Lists

Proteins:Portion: Size of your palm (fingers removed) or small deck of cards• Chicken Breast/Turkey Breast• Lean Beef/Pork/Lamb/Kangaroo• Game meat (deer/venison/rabbit/buffalo/ostrich etc.)• Tuna (if tinned, in water or brine)• Salmon• White Fish (i.e. Barramundi, Perch, Mahi Mahi or Orange Roughy etc.)• Finfish (salmon, tilapia, haddock, mackerel, tuna, bluefish, herring, etc)• 6 egg whites• 2 whole eggs (once per day max)• Low fat Cottage Cheese• Prawns and Shellfish (not crumbed)• Serve of whey protein or other protein powder (see Supplements section for recommendations)



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Fats/Oils: • 1 tbsp. flaxseed oil (do not cook with flax oil), Udo’s Oil, coconut oil, or olive oil • 60g/1.5oz avocado • 15 almonds or 8 half walnuts • 1 tbsp. 100% natural peanut butter or other nut butter (i.e. almondbutter) • 2 tbsp. flax meal or LSA mix • 30g/1oz pumpkin seeds • 1 tbsp. organic butter • 30g/1oz full fat cheese • 60g/2oz hummus

Dairy/Dairy Alternatives: • 1 cup skim milk or low fat milk or other milk alternative(almond/oat/rice) • ½ cup full cream milk • 200g (6.5oz) low fat natural/Greek yoghurt (unsweetened) • 100g (3.25oz) full fat natural/Greek yoghurt (unsweetened)



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Starchy Carbohydrates:Portion: Size of your clenched fist unless otherwise indicated • Oats (plain – no added sugar, flavour or fruit) • Rice (basmati, wild, brown or white) • 4 large rice cakes • White potato, sweet potato or yam • Peas • Corn • Lentils • Chickpeas • Kidney Beans • Pumpkin/Squash • Quinoa, amaranth, buckwheat, millet etc.



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Fibrous Vegetables:Portion: As much as you like – minimum 2 servings of 2 cups per day • Asparagus • Alfalfa • Leek • Onion • Bok Choy • Broccoli • Spinach • Lettuce • Capsicum • Mushrooms • Brussels Sprouts • Green or Yellow Beans • Snow Peas • Cucumber • Squash • Cabbage • Celery • Cauliflower • Tomato • Carrots



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Fruit:Portion: Size of your clenched fist • Apple • Orange • Grapefruit • Pear • Strawberries or other berries • Peach • Kiwi fruit • Banana • Mango • Pineapple • Melon, etc. • 40g/1.25oz dried fruit*Please note, some fruit such as banana, mango and pineapple are higher incalories and sugar. Others such as berries and melons are lower. Please keep this in mind when making your choices – we recommend choosing a variety of fruit.



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Additional Notes

• Water Intake: Aim for a minimum of 3 litres (.75 galllon) per day on training days and 2 litres (1/2 gallon) otherwise – do not underestimate the importance of this. Your body cannot perform to its maximum in a dehydrated state.

• We recommend a maximum of 2 cups of tea or coffee – a small amount of milk can be added if desired (i.e. 1-2 tablespoons). Any lattes or cappuccinos must be counted as a dairy serve. Herbal tea and green tea can be had in unlimited amounts.

• We recommend spacing meals approximately 3-4 hours apart

• Spices and spice blends without extra calories/sugar are fine, as are fresh/dried herbs, garlic, ginger, vinegar, lemon juice, stevia, Worcestershire sauce, soy sauce, etc., - anything that does not add a significant amount of calories/sugar.

• If possible, use the natural sweetener Stevia whenever a sweetener is required

• When eating veggies, try to include at least one green vegetable perserve. Aim to get a variety of vegetables over the course of a day. Try to have at least one serve of raw veggies per day (i.e. a leafy salad).

• If you are dairy free, choose a vegan protein powder such as rice, hemp or pea protein.



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SupplementsI’m often asked ‘do I need to take supplements?’

Firstly, let me be clear. Unless you are following a great nutrition and training program, supplements probably won’t help you.

If you are eating well and training hard, adding specific supplements can provide you with a distinct advantage in many areas. Remember, training and dieting can be quite stressful on the body (which is why rest and recovery is also extremely important). Supplements can help keep your body in homeostasis (a state of equilibrium or ‘balance’).

For the purpose of this program I recommend the following supplements. These supplements will promote faster recovery, additional energy, increased immunity and promote overall health and wellbeing.

As far as whey proteins go, I don’t consider them a supplement as such, but they are included in this section as many people still view them that way. To me, they are a food – pure protein, and excellent for post workout nutrition or if you need a convenient meal replacement.

Don’t freak out though - you don’t need ALL of these supplements. Let’s discuss them first, and then I’ll provide my recommendations.



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EFA’s (Essential Fatty Acids)

A good EFA supplement is possibly the most valuable supplement you can ever take.

The benefits of omega-3 fatty acids include:

• Reduced inflammation (as we learnt earlier, inflammation leads todisease and can cause excess body fat due to its effect on insulin) • Balanced blood sugar levels (which reduce cravings) • Increased energy levels • Elevated mood • Accelerated loss of body fat • Improved skin condition • Decreased cardiovascular risk • Reduced symptoms associated with rheumatoid arthritis

The best sources of omega-3 fats are cold-water fish including krill, salmon and sardines, which aren’t common staples in our diet. While the body is able to make some EPA and DHA from a different type of omega-3 acid called ALA (alpha-linolenic acid) which is found in whole grains, greens and some nuts and seeds, this option isn’t ideal because the body can only convert a minimal amount of ALA into the most desired forms of omega-3s.

With all this in mind, I highly encourage supplementation if you want to get all the fat burning and health benefits of omega-3 fatty acids. Numerous studies back my opinion that omega-3s are one of the best supplement choices around.

Bottom line – these fats HELP you BURN fat!We recommend Biotrust Krill Oil


www.femfatfree.biotrust.com/Shop.asp?p=OK5X


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Superfood/Greens Supplement

Adding a serve of such concentrated super-food will boost your vitamin, mineral, antioxidant and nutritional levels immensely and further help to balance pH levels.

If you take a top quality greens supplement every day, the only other supplements you need (in my humble opinion) are some quality EFA’s and glutamine, along with your whey protein.

There are many quality greens products on the market, but none more complete or effective than Athletic Greens.

Athletic Greens provides a delicious, convenient way to put out the fire of inflammation, while also keeping your blood sugar healthy and insulin function stable, your digestive tract healthy, and your immune system functioning at its best. In the process, it helps to keep you vital and strong enough to work, run, and play to your heart’s content and to look great while doing so.

We recommend Athletic Greens


http://athleticgreens.com/v5/springspecialoffer?AFID=1046&SID=&utm_source=AffiliateID_1046&utm_medium=Affiliate&utm_content=IndexLP&utm_campaign=IndexLP


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Antioxidants

Most of us don’t get enough in the way of antioxidants, and free radicals are left to roam our bodies and cause damage in all sorts of nasty ways (premature aging is just one thing we can do without!)

An antioxidant formula, or good quality antioxidant such as Grape-seed Extract, is excellent insurance against free radical damage.

We recommend Prograde Longevity

Multi Vitamin/Mineral

Cells are starved when you don’t consume the nutrients necessary to keep your body healthy and full of vitality. Inadequate nutrient intake can also contribute to a host of health problems, including diabetes, heart disease, high cholesterol, and even obesity.

We are fat (and getting fatter) not just because we’re eating too much, but because we’re eating too little of some critical nutrients. You see, there are certain vitamins and minerals that are essential to the health of the human body—nutrients we can only get by consuming them. If you sit down to a meal that doesn’t give your body the nutrients it needs, your brain is likely to have you keep on eating until you consume them. This may be one reason why some people are constantly battling hunger.


http://femalefatfree.getprograde.com/anti-aging-care.html


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With all this in mind, you have two options to protect yourself from these nutrient deficiencies and free radical damage.

1. You can get all the vitamins and minerals you need by meticulouslyconsuming large amounts of health foods 2. You can take a quality multi-vitamin/mineral for added ‘insurance’

We recommend Prograde VGF forWomen

Whey protein

Whey protein is an excellent source of essential amino acids.

Essential amino acids are the building blocks of protein that our body cannot naturally produce – that we must obtain through foods in our diet. Whey protein plays an important part in muscle protein synthesis and muscle growth. It is an easy to digest protein that is efficiently absorbed in to the body.

Not only does it provide the essential amino acids we need, it helps stimulate the release of appetite suppressing hormones which contribute to a feeling of satiety, hence making it a wonderful choice as part of a fat loss program.

It’s also a highly convenient source of protein – if you don’t have time to whip up a chicken breast or salmon fillet, a whey protein shake will do nicely!


http://femalefatfree.getprograde.com/multi-vitamin-for-women.html


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If you get yourself a great tasting protein powder (believe me, there are some awful ones out there) there are unlimited snacks you can make, including some awesome ones to satisfy a sweet tooth! No need for chocolate anymore!

Try to find a whey protein that does not contain artificial sweeteners. The product recommended below contains Stevia the all-natural, zero calorie sweetener.

We recommend BioTrust Low Carb

My Recommendations

Now, as I mentioned early, you don’t need ALL of these supplements. My personal recommendations are as follows:

Everyone should be using EFA’s, Glutamine and a whey protein supplement, as well as one of the following three supplements:

1. A greens or superfood supplement 2. A powerful antioxidant 3. A quality multi-vitamin/mineral

* For those in Australia preferring to buy local, you can find some options here: Supplement Store (Australia)


http://www.femalefatfree.biotrust.com/Shop.asp?s=&View=Item&Product=2409

http://www.idealbodiesonline.com/shop/


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The Importance of Body Measurements For YOUR Success

Body measurements can be a useful way to track your progress.

And, in my opinion, taking measurements can be a much more motivating way of tracking your progress.

How many times have you dieted and exercised your tail off for several days... a week... maybe two... and were heartbroken when you final jumped on the scale only to see the needle not move. Or worse... to move in the wrong direction!

It happens. All too often.

And it’s a huge reason why so many women give up on a diet or exercise program before they can gain any real momentum.

They base their success on the scale alone. When it doesn’t move — at all or in a great enough amount — they give up. Considering the whole thing a failure.

Yet, as is often the case, this couldn’t be farther from the truth.

Many times you’ll see a loss of inches in your measurements even if the scale isn’t moving.

Which is why you’re not going to worry about the scale over the next 9 days. And will instead, rely on your trusty tape measure... and the fit of your clothes.



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Here’s How To Best Measure Your Body

To ensure accuracy, measure in exactly the same place and under the same conditions each time. Here are some instructions and tips to help you.

You can take your measurements with a standard “tailor’s tape” that you’ll find in any sewing store, or you may want to invest in a MyoTape device. It won’t set you back too much, and it gives consistent and accurate readings.

Bust: Place the measuring tape across your nipples and measure around the largest part of your chest. Be sure to keep the tape parallel to the floor.

Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.

Upper Arms: Place the measuring tape at the widest circumference of your upper arm and measure all the way around… while keeping your arm as relaxed as possible.

Waist: Place the measuring tape about a 1/2 inch above your bellybutton (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.

Thighs: Place the measuring tape at the midpoint between the knee and the hip and measure all the way around… while keeping your thigh as relaxed as possible.



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Waist-To-Hip Ratio And Health Risks

Your waist-to-hip ratio is a common measure of fat distribution — which refers to where your body tends to store fat, no matter what your weight is.

Just like your other body measurements, your waist-to-hip ratio can help you track your progress.

However, it can also serve as a warning about your estimated health risk for problems related to carrying extra weight. Things like diabetes, stroke and heart disease.

In fact, a study reported in the American Journal of Clinical Nutrition found that for some age groups, waist-to-hip ratio is a better indicator of increased mortality risk than body mass index (which compares your height to your weight). Which is why it’s being increasingly used by the medical community as a better indicator of health compared to popular measurements such as BMI.

So, if you’re going to take your body measurements, you might as well size up your waist-to-hip ration while you’re at it.



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How To Calculate Your Waist-to-Hip Ratio

First, take the measure of your waist… and the measure of your hips (as noted above).

Now, to determine your ratio, simply divide your waist measurement by your hip measurement. Compare your result to the appropriate chart below, which is different for males and females.

Females Estimated health risk Estimated body shape0.80 or below Low Pear

0.81 to 0.85 Moderate Avocado0.85+ High Apple



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Pear Shape (Low Health Risk)

If you’re a pear shape, you tend to carry most of your weight in your hips, thighs and buttocks. Storing fat in your lower half is actually a healthier site for fat accumulation. And research shows that storing fat here may actually protect you against cardiovascular disease.

Apple Shape (High Health Risk)

If you tend to carry weight in your mid-section and upper torso, you’re an apple shape. Women who are apple-shaped and tend to carry more weight around their waists are at a greater risk of diseases such as heart disease and diabetes than pear-shaped ladies.

Avocado Shape (Moderate Health Risk)

Maybe you’re not a pear or an apple? The less common avocado shape lies somewhere in between... with health risks higher than a pear-shaped woman, but somewhat lower than a true apple-shaped woman.

Yes, all body fat is made of the same “gunk”.

Yet where that gunk is stored can make a significant difference in how risky it is to your health... and in how easy it is to lose. Even though losing weight may not always change your body shape, it will reduce your size. So if you are one of the many women who worry about losing their curves along with the weight, you can relax a bit.



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One Final Note On Fat Distribution, Fat Loss and Looking Absolutely Fabulous In Your Jeans

Women have different layers of fat.

And when we gain body fat, it begins around the smaller muscles first and around the organs within in your body that you can’t see. This is the most dangerous place for fat to be stored... and is also known as visceral fat.

The Academy of Nutrition and Dietetics has stated that excess abdominal fat is strongly correlated with early heart disease, diabetes, high blood pressure – and even cancer.

Most women envision abdominal fat to be somewhere under the skin. The truth is that most abdominal fat is ‘visceral’ fat – meaning that it is underneath your muscles and surrounding our vital organs.

After the small muscles and internal organs, fat spills out to other areas. That’s why, over time, we get a build-up of subcutaneous fat, which may also give us the squishy, cottage-cheese-like cellulite look.

Stubborn fat is the fat that accumulates in particular areas such as the hips, butt, and thighs of lean women. Stubborn fat is very difficult to remove , as you are probably aware. Thus it’s name.

It’s a seemingly unbreakable wall that most women struggle with — skinny and obese women alike. Yes, it’s there in obese women too, but they may not realize that it’s ‘stubborn’ until they get rid of more of their overall fat.



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One of the reasons fat is believed to be preferentially stored in these stubborn areas is for breastfeeding. As mothers (or the ability to be a mother – because we are female) we are genetically programmed to have a backup supply of fat so we can care for our offspring in times of famine.

When we lose body fat, it’s not always in the order we would like! Given that it is most dangerous to store fat around our organs, our bodies will naturally do what is best for us, which is to use the stored fat there first and foremost.

On top of that, when women lose fat, typically we lose it from our upper body first. No matter that we may have a lot more fat down below; our body prefers to take the fat from our upper body first. That’s the pattern of fat loss for most women. And as frustrating as that is, we can’t change that.

So, stubborn fat is doubly difficult — it’s stored easily and it’s extremely hard to shift once it is stored.

This is why some women can lose 8 pounds, and drop a jean size. Whereas other women may need to lose 20, 30 or 40 pounds before they can move down a jean size.

Just remember, when you first start losing fat, you’ll feel better, but you may not see physical changes right away.

Stick to the diet and you’ll lose fat. If you have a lot of insulin resistance, it may take a little longer for your hormones to balance enough for you to start seeing results.

Rest assured: the changes ARE happening, but they start from the inside first! After your 9 days journey, when you’re ready to continue to your fat loss journey, check out my main program “The Beta Switch”



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