b.mcd.inc.weight-loss ebook

8/2/2019 B.MCD.INC.WEIGHT-LOSS EBOOK

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A Guide on Losing

Weight effectively

By Bart McDaniel


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Copyright 2012, Bart McDaniel, B.McD.Inc.

All Rights Reserved.

No part of this book may reproduce without any express written permission of thecopyright owner.

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Introduction

You want to lose some weight effectively and dont know how? It takes a lot of work for

some but when you start reading this, it will probably bring the best of you can be. Having

an open mind is very important before you try something new. A lot of people tried a lot ofdiet plans and exercise programs,but if the person isnt open to trying new things and filled

with plenty of self motivation, the success of the program has its limitations. The problem

often lies in themselves, in their insecurity on their own abilities and the inability to avoid

the temptations. If you dont have the mental courage to allow the molding to take place, a

right food intake and proper exercise regime, well, you will never succeed.

True fitness succeeds only because of the dedication, commitment, consistency and open

mindedness of an individual.

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Table of Contents

I. Mindset

II. Nutrition

III. Exercise

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Mindset

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Everybody wants to have the best possible body they can achieve, but I would say about

50 percent of people do not have the mental ability to sustain the persistence needed toachieve this. Developing and sustaining a fitness mindset should be your very FIRST goal

before taking part in any diet or exercise routine. For example, many people are strivinghard to get sexy, flat abs but there are important things you need to consider beforeachieving a flat stomach, and one of this is your mind focusing on the goal.

Psychology has a lot to do with getting a flat stomach. You can have all that informationon getting leaner and how to lose weight, but if youre mentality is not right, and then it

becomes useless. Start planning your training session for the week, telling yourself that youwill be training that exercise for that day.

In order to get fit, youve got to want to get fit. Changing how you look at fitness is a bigpart of the real solution. Its a mindset change. In order to develop a mindset for fitness,

youve got to take action. The development of habits is the good reason for this. Athletes

have that natural passion to work outbecause theyve been doing it most of their life so its ahabit for them. Make a mental commitment. Decide on a fitness related goal and mentallycommit to it. Write it down. Remind yourself often. Decide then and there that you willhonor this commitment even when you dont feel like it because you know it is the rightthing to do. Create a mental catch phrase or word that you can consciously say to yourself

when your mind tries to sabotage your exercise intentions. For example: If you startedthinking Im too tired, I think Ill skip this workout, then recognize the negative thoughtand immediately counter it with a catch phrase like I can. I will!

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Practice mental rehearsal and mental imagery. Picture yourself doing the exercise,following through on the commitment, setbacks, and achieving success with your fitnessgoals. Build mentally tough attitude. Perspective is everything look at the exercise goal aschallenge to rise up to as opposed to a threat to beat. Every action you take to move towardsthe goal is a good one. Identify your self-defeating thoughts and behaviors in advance. Know

your strengths and weaknesses. Decide how you will face them so that when they come and they will come you will feel confident and capable to overcome them. Cultivate selfdiscipline and believe in yourself. Theres a famous saying that goes If you think you can or cant youre probably right. Develop an ability to do what you have to do when youneed to do it, whether you want to or not. Choose to believe in yourself with positive, can-do thinking.

When preparing for any physical task, simple or complex, the mind must first focus onthe sensory input being brought in by the nervous system, and then generate an appropriateresponse to give your body the desired outcome it wants. When this process is repeated overand over again, the body will naturally adapt to the outside stimulus making it easier for youto succeed in that task. The mind is an extremely powerful tool to use in any fitnessendeavor. Just like the focus that it takes to perform the most simple of tasks, this SAMEfocus is needed when preparing for workouts, dieting, sports or whatever your goal might

be.

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Nutrition

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What Should I Eat To?gain muscle, lose weight, have more stamina, feel more energetic, stay healthy, get

healthier, reduce cholesterol, get stronger, run faster andlonger

You will hear these questions from clients asking their personal trainers, and they areexpected to answer their clients about basic nutrition. There is so much misinformation andmisinterpretation in the media- led by proliferation of functional foods and dietarysupplements that most people are quite confused. They hear and read conflicting truthsin magazines, television, books, newspapers, product labels, the internet, etc. The real truthis that our bodies need regular exercise and the right quantity and quality of nutritious foodto perform at the optimum level.

The following pages of this book will equip you with basic nutrition information the

sources of major nutrients, metabolism, energy and fuel requirements for effective weightloss to help you.

Nutrition involves the intake and utilization of food substances including ingestion,digestion, absorption, transport and metabolism of nutrients found in food.

Nutrients are life-sustaining substances found in food that supply the body with energy andstructural materials and regulate growth, maintenance and repair of the bodys tissues.

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Protein, carbohydrate, and fat nutrients ultimately provide energy to maintain bodyfunctions during rest and physical activity. They are macronutrients; these are nutrientsthat the body requires in relatively large amounts. Foods that contain these macronutrientsalso contain various combinations of micronutrients nutrients that the body requires insmaller amounts minerals and vitamins.

Protein

The best sources of protein include eggs, milk and meat. Certain vegetable proteins can beeaten together or with animal proteins to become a complete protein meal. It is made up of

various amino acids. In terms of weight loss, scientists are finding that the most important

amino acids are the branch chain amino acids, especially leucine. If you get your proteinintake high enough, especially in proteins that are rich in leucine, a number of veryinteresting things happen that can activate a sluggish metabolism and result in weight loss.

For sedentary individuals 10% of the diet should be protein about 40 grams/day forfemales and 55-70 grams/day or 0.8 grams/kg body weight for males.

For athletes or physically active people, 12% to 15% of the total calories.

For endurance athletes (defined as training for at least 12 hours per week over at least 5years), 1.2 to 1.7 g/kg/day.

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High protein, leucine-rich diet, in combination with lower carbohydrates is effective tosupport weight loss and blood sugar metabolism. The highest sources of leucine-containingfoods are animal and dairy sources. Cottage cheese and red meat top the list; other sourcesinclude milk, cheese, eggs, pork, fish, chicken, legumes, peanuts, nuts and seeds.

Another way to effective weight loss is to eat high-protein breakfast because it can increase your metabolic rate by thirty percent for as long as twelve hours, the calorie-burningequivalent of a three to five mile jogs.

Carbohydrates

Choose good carbs, not any carbs. Whole grains are your best bet. Dont be misled by faddiets that make blanket pronouncements on the dangers of carbohydrates. They provide the

body with fuel it needs for everyday activity and for proper organ function, and they are animportant part of a healthy diet. Carbohydrates are essential for a well-balanced diet andhealthy body.

People should consume at least 55 to 70% of calories from carbohydrates or 4 to 6 grams perkilograms of body weight, depending on their activity level. People who exercise more than

an hour per day should consume 65% while endurance athletes can consume up to 70% andpeople who workout every other day, should consume 55% to 60%

Example: In a 2,000 kcal diet, 60% represents 1,200 kcals or 300 grams of carbohydrates

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Good Carbs

Good carbohydrate foods are those that are still in their natural state, or they are still similarto their natural state. They are foods that have not been processed or altered by people ormachines. They are nutrient rich in vitamins, minerals and other nutrients. Also, it is high

in fibre, which means they provide energy over longer periods of time and they give people asense of feeling full. Foods those are high in fibre help to lower cholesterol levels, helpregulate the bodys use of sugars, keeping hunger and blood sugar in check. Insoluble fiberhelps push food through the intestinal tract, promoting regularity and helping preventconstipation.

Bad Carbs

Bad carbohydrate foods are those that have been refined and processed, not in their natural

state. Most of the nutritional value has been removed from these foods. They are generallyloaded with additives, including colorings, flavorings and preservatives. Most are verytasteful and are packaged for easy handling. However, they are generally consideredharmful to the body because they are not easily digested and they spike an individuals

blood glucose level. Also, bad carbohydrate foods include candy, baked goods with refinedwhite flour, white pastas and sodas. And lastly they are nutrient poor and they have littlenutritional value.

Low-carbohydrate (low-carb) diets are becoming popular again for weight loss. Yet, despitetheir claims, research suggests very low-carbohydrate diets tend not to lead to long-term

weight loss and may lead to other serious health problems especially if the diet is very highin unhealthy saturated fats.

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Having the most important meal of the day

Eating breakfast plays a primary role in staying healthy. Skipping the first meal of the day

increases the chances of becoming obese according to researchers and doctors, developingdiabetes or even having a heart attack. The researchers believe that eating first thing in the

morning may help to stabilize blood sugar levels, which regulate appetite and energy. People

who eat breakfast are less likely to be hungry during the rest of the day and are, therefore, less

likely to overeat. Prolonged fasting which occurs when you skip breakfast can increase your

bodys insulin response, which in turn increases fat storage and weight gain.

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The Different Kinds of Fat

Types of Fats What are they What they do Found in HighestConcentration

Monounsaturated Fat(MUFAs)

Good fat found in oilsand plants.

Have been shown todecrease totalcholesterol and LDLcholesterol andmaintain HDLcholesterol.

Mid-oleic sunflower oil

Canola oil

Olive oil

Peanut oil

Polyunsaturated Fats

(PUFAs)

Good fat found in

oils, nuts, fish andplants.

Omega-6polyunsaturated fats

have been shown todecrease risk for heartdisease by decreasingtotal cholesterol andLDL cholesterol.

Sunflower oil

Soybean oil

Corn oil

Saturated Fat Bad fat often foundin animal food andproducts and processedfoods which utilize oilsthat are high insaturated fat.

Studies show that toomuch saturated fat in apersons diet increasesheart disease risk byincreasing totalcholesterol and LDLcholesterol.

Palm oil

Palm kernel oil

Coconut oil

Beef tallow(bovine fat)

Trans Fat Bad fat that is formedduring the process ofhydrogenation, whichhelps to keep oils solidand stable at roomtemperature for use infoods. Also foundnaturally occurring insmall amounts in meatand milk.

Increases heart diseaserisk, but is thought to

be more harmfulbecause not only doesit increase total andLDL cholesterol, but itdecreases HDLcholesterol as well.

Partially hydrogenatedsoybean oil

Partially hydrogenatedcanola oil

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General guidelines for choosing healthy fat

Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoidingcommercially- baked goods goes a long way. Also limit fast food.

Limit your intake of saturated fats by cutting back on red meat and full-fat dairyfoods. Try replacing red meat with beans, nuts, poultry, and fish whenever possibleand switching from whole milk and other full-fat dairy foods to lower fat versions.

Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds,flaxseed oil, canola oil, and soybean oil.

Making small changes to your diet everyday to help reduce your calorie intake will help

offset weight gain over the year, and possibly even help to lose weight. Eat at least 5

servings of fruits and vegetables per day, fruits and vegetables are packed with beneficial

fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They

are also low in calories and help to keep your calorie count low. Watch the portion size. One

serving of pasta means cup of cooked pasta. However, most restaurants serve a pasta

dish with 4 servings of pasta. You do not need to finish and clean off the plate every time.

You can simply ask to take home leftover.

Do not skip meals eating small frequent meals help to balance your calorie intake

throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big

meals, try to eat 5-6 smaller meals throughout the day. Go for wholesome fresh foods.

Purchase fresh foods and avoid highly processed foods. Everyone has his or her favorite

treats. Simply allow yourself a little indulgence, but watch out for the frequency and the

quantity. Having a small treat once in a while can be rewarding to your weight loss

experience. Cutting too much of your favorite treats usually lead to n early relapse. Watch

for the sugary drinks. Juices, soda, cream & sugar in your coffee or tea all add up. Opt for

drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it

will also help you feel full.

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Exercise

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Exercise plays a big role in losing weight. Performing some form of physical activity daily will significantly boost your basal metabolic rate the number of calories your body burnrepresenting 60-75% of calories used each day. We need this in other for us to keep alive.

Having a high metabolism would definitely increase your calorie burning for a day even whileyou sleep. You can literally turn your body into a fat-burning machine. Because 3,500 caloriesequals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you takein to lose 1 pound.

Remember that carbohydrates are needed to give you the energy to sustain a hard workoutwhile protein is needed to help repair and build muscle after exercise. In addition to this, timingand composition of meals consumed may play role in optimizing performance and trainingadaptations and in preventing overtraining.Ask yourself what is my goal? or more specifically,how much weight do you want to lose?Once you have answer to this question, you can simplycalculate how much exercise is needed based on an understanding of how much energy differentexercises burn per minute. Then, know your current fitness level. How fit you are today

determines to a great extent the amount of exercise we can realistically do and just asimportantly, at what level of intensity.

While diet has a stronger effect on weight loss than physical activity does, physical activity,including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.For most healthy adults, it is recommended to get at least 150 minutes a week of moderateaerobic activity or 75 minutes a week of vigorous aerobic activity. Physical activity and exercisesuch as playing tennis, walking to the store, chasing after the dog and any other movement account for the rest of the calories your body burns up each day. Physical activity is by far themost variable of the factors that determine how many calories you burn each day.

Eat at least two hours before exercise for carbs to be digested and begin to be stored as

muscle and liver glycogen. For exercise sessions longer than 60 minutes, exercisers shouldconsume simple carbs like sweetened fruit juices in order to maintain blood glucose levels, helpprevent dehydration while doing the workout. Then after exerciser, you should consume carbs(e.g. 1 gram carb per kilogram of body weight) within 30 to 60 minutes of exercise and consumea high carbohydrate meal within 2 hours following exercise.

Now its time to start your workout. You have to make sure that youre doing it in correctform; we all know that quality is more important than quantity. The following exercises offer

you ideas on how to lose weight effectively. Choose different kinds of cardio workout likerunning, biking and swimming.

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Running

Running is as well loved cardio not just because its a strenuous activity you can do anywhere

and very simple to do, it also works the entire body from head to toe. One more thing thateverybody should know about running is that most of core muscles here are active during

running. It stabilizes our body to be able to get balance during running. The abs plays an

important role when running. So, the first thing you have to do is working your abs if you want

to run miles.

Cycling

Cycling is another excellent cardio, like most cardio workout it burns fat not only in your butt,

legs and arms but as well as your abs. Its a whole body process . You can do it outdoors with

your family or friends, and indoors with a stationary bike. In indoor cycling, try to increase the

resistance level like in going uphill, or down slope. The most important thing is to know how youspeed up your heart rate during the workout.

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Swimming

Swimmers not only have a lean figure, they also have trim and sculpted abs. It is a great workout

to consider for developing sexy waistline but it requires strength and stamina while you do

propelling in water. You were building muscle that aids in fat burning process. It is a sport that

tests every aspect of in individuals endurance. When you swim, it involves the whole body, itexercise your lungs, heart, legs, abdominal muscles, hands and shoulders.

Walking

For those who are just beginning exercising, start with a basic walk everyday can. Its an easy

version of running. After the next minutes, start to increase the pace, brisk walking to jog a little

bit, that gives more challenge and increases your heart rate. Remember that our goal is to speed

up the heart rate, to increase metabolism, and burn more calories. The lesser the calories, theleaner you become.

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HIIT (High Intensity Interval Training)

What is HIIT?

It stands for high intensity interval training. It is one of the best and effective ways to burn

fat with aerobic exercises. First, it provides a great workout for your legs. More importantly,

HIIT ramps up fat burning. The intense intervals allow for the release of fatty acids into the

bloodstream and result in increased HGH level, a hormone that burns fat while preserving

muscle. To do it, you simply change the pacing of your of your workout like doing a 10-30

seconds short interval then rest for about 30-90 seconds allowing yourself to catch a breath then

push again yourself then repeat this for up to 15 minutes to complete your abs routine. The

advantage of doing HIIT is that youre working your cardiovascular system all the way. By

achieving this, you will have a much faster calorie burn rate.

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