The essential guide to fat loss

DISCLAIMER......Page 2
TABLE OF CONTENTS......Page 3
INTRODUCTION......Page 5
What’s With All The Numbers in [Brackets]?......Page 6
4 Steps to Success......Page 7
Be SMART......Page 8
Reasons......Page 10
Make a Goal Collage......Page 11
Your Metabolic Rate......Page 13
How To Lose Weight......Page 14
How Many Calories?......Page 16
Rule #1 – Eat Frequent, Regular Meals......Page 17
Meal Timing......Page 18
Rule #2 – Choose Predominantly Low Energy Density Foods......Page 19
Rule #3 – Eat a Portion of Protein With Each Meal......Page 20
Saturated Fat......Page 22
Unsaturated Fats......Page 23
Rule #5 – Reduce Sugary Snacks, Alcohol & Salt......Page 24
Sugary Snacks......Page 25
Salt......Page 26
Rule #6  - Lapses Can Be Good!......Page 27
Sample Meal Plans......Page 28
STEP 3 – CREATE YOUR FAT BURNING EXERCISE PLAN......Page 31
It Minimises Muscle Loss......Page 32
Resistance Training & Women......Page 33
Frequency......Page 34
Recovery......Page 35
Type......Page 36
Beginner Routine......Page 37
Intermediate Routine......Page 38
Advanced Routine......Page 39
Take A Week Off......Page 41
Aerobic Training......Page 42
Cardiovascular Training Guidelines......Page 43
Intensity......Page 44
Beginner Routine......Page 45
Intermediate Routine......Page 46
Combining Resistance & Cardiovascular Exercise......Page 47
Tip #2 - Keep a Food Diary......Page 50
Tip #6 – Plan Ahead......Page 51
REFERENCES FOR STEP TWO - NUTRITION......Page 53
REFERENCES FOR STEP 3 - EXERCISE......Page 58