Ultimate Weight Loss Revealed PDF EBook

Ultimate
Weight Loss
Revealed
by Brad Callen
2 Ultimate Weight Loss Revealed
by Brad Callen
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Ultimate Weight Loss Revealed 3
by Brad Callen
Introduction from the Author
Thank you for purchasing Ultimate I promise you one thing. If you truly
Weight Loss Revealed. My name is want to lose weight and have the de-
Brad Callen and I am the author of sire and ability to do what is outlined
Ultimate Weight Loss Revealed and in the e-Book, I guarantee you will be
the sole creator of http://www.free- more than happy with the amazing
weight-loss-resources.com results that will come. Remember, it
takes commitment, determination and
I am glad you decided to give this proper knowledge to lose weight
e-Book a chance. With all of the and become a healthier you.
weight loss advice, tips, and general
information out there one can very Towards the end of the e-Book there
easily be misled. The entire reason is a giant exercise guide with start-
Ive written this e-Book is to give you ing and nishing pictures for nearly
the most true, unbiased information every exercise imaginable. These
available. After many years of trial pictures and exercise descriptions
and error striving for one proven are brought to you by www.a-
formula for weight loss success Ive weight-loss-diet-pill.com.
stumbled upon the weight loss pro-
gram you will soon become very Please note: Diet pills, also known as
familiar with. After reading this e- Fat burners themselves are very bad,
Book you will be equipped with all but some weight loss supplements
you will ever need to know to trans- can greatly aid you in your weight
form yourself into a much healthier loss efforts without the harmful side
and happier person, I guarantee! effects of fat burners. Weight loss
supplements are only a small piece
Youll nd that there are no space ll- of the GIANT weight loss puzzle,
ers or worthless information in this e- but can play a very important role
book. I will tell you the exact and only in your efforts along the way. Re-
the things you need to know to shed member, weight loss pills are not the
those unwanted pounds in no time. same as weight loss supplements.
You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited. 2004 free-weight-loss-resources.com
CONTENT
4
Contents
Ultimate Weight Loss Revealed
by Brad Callen
Legal Statement . . . . . . . . . . . . . . . . . . . . . . . . . 2
Introduction from the Author . . . . . . . . . . . . . . . . . . . . . 3
The Basics of Weight Loss . . . . . . . . . . . . . . . . . . . . . . 7
Formula for Weight Loss . . . . . . . . . . . . . . . . . . . . . 7
Weight Loss Factors . . . . . . . . . . . . . . . . . . . . . . . . . 8
Metabolism . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
How can I speed up my metabolism? . . . . . . . . . . . . . . . 8
What is Target Heart Rate? (THR) . . . . . . . . . . . . . . . . . 10
Body Mass Index (BMI) . . . . . . . . . . . . . . . . . . . . . . . 11
What is BMI? . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
What is a Healthy BMI? . . . . . . . . . . . . . . . . . . . . . 11
How Do You Calculate BMI? . . . . . . . . . . . . . . . . . . . 11
Weight Loss Calculations . . . . . . . . . . . . . . . . . . . . . 12
Ideal Body Weight Calculation . . . . . . . . . . . . . . . . . . 12
What is Basic Metabolic Rate? (BMR) . . . . . . . . . . . . . . . 13
How Many Calories Do You Need to Lose Weight? . . . . . . . . 13
Ultimate Weight Loss Revealed Program . . . . . . . . . . . . . . . 14
Setting Goals. . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Weight Loss Supplements . . . . . . . . . . . . . . . . . . . . . . 22
Harmful Weight Loss Supplements . . . . . . . . . . . . . . . . 23
Healthy Weight Loss Supplements. . . . . . . . . . . . . . . . . 24
Lean DynamX . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Betagen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Aerobic Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Maximize Weight Loss . . . . . . . . . . . . . . . . . . . . . . 26
Running . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Stair Climber . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
How many calories have I burnt? . . . . . . . . . . . . . . . . . 28
Proper Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
What Can I Eat? . . . . . . . . . . . . . . . . . . . . . . . . . 29
CONTENT
by Brad Callen
5
Arent Fats Bad? . . . . . . . . . . . . . . . . . . . . . . . . . 30

Most Important Meals . . . . . . . . . . . . . . . . . . . . . . 31
The Importance of Water . . . . . . . . . . . . . . . . . . . . . 32
What You Shouldnt Eat. . . . . . . . . . . . . . . . . . . . . . 33
Fad Diets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Weight Training . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
How Long Should I Spend in the Gym? . . . . . . . . . . . . . . 34
The Truth Behind Weight Training . . . . . . . . . . . . . . . . . 35
Misconception #1 . . . . . . . . . . . . . . . . . . . . . . . . 35
Misconception #2 . . . . . . . . . . . . . . . . . . . . . . . . 35
Misconception #3 . . . . . . . . . . . . . . . . . . . . . . . . 36
Misconception #4 . . . . . . . . . . . . . . . . . . . . . . . . 37
Ultimate Weight Loss Revealed Summary. . . . . . . . . . . . . . . 38
Beginner:. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Advanced: . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
Side Dishes. . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109
Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
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by Brad Callen
The Basics of Weight Loss BASICS 7
The basic concept of weight loss is

very easy to grasp. In order to lose
weight you need to consume fewer
calories than your body burns. We
gain fat by taking in more calories
than our body can get rid of.
The same goes for losing weight.

We lose weight by consuming fewer
Formula for Weight
calories than our body burns. One
pound of body fat is equal to 3500
Loss
calories. This will be the basis be- You can look at it this way:
hind our weight loss program.
The number of calories eaten
As you know food contains calories. The number of calories burned =
The reason eating too much food Fat
leads to weight gain is because you
are consuming more calories than In order to lose weight, the Fat
your body is able to burn. value must be a negative number.
There are several ways to create a
calorie decit and those include:
Eating fewer calories

Aerobic exercise
Weight training
Now I know this sounds very basic,

and it is. The thing that makes every-
thing more complicated is simply the
fact that there is so much hearsay in
the world of tness. Keep this simple
formula in mind while continuing
through the weight loss program
and you will be a step ahead of the
rest.
BASICS
8
Weight Loss Factors

by Brad Callen
Metabolism
Another factor that we will be trying
to overcome is that of metabolism.
Metabolism is simply the rate at
which we burn the calories that we
have consumed during each day. Body fat Percentage
There are a number of factors that The more fat your body has, the
determine the speed of your metab- slower your metabolism will be. By
olism. exercising you will both decrease
your body fat, while increasing your
lean body mass. So its a win-win
How can I speed up my situation.
metabolism?
Age
Food Studies show that after the age of 20,
The rst of which is the food you eat our bodies lose 1/3 to 1/2 pound of
which includes factors such as how muscle tissue per year if we do not
many meals you eat, what kind of exercise on a regular basis. This is
food you eat, and how much you eat the very reason that our metabolism
during each sitting. These are things slows as we age. Remember, it is
that well be able to change in order muscle that burns calories, not fat.
to speed up your metabolism.
If we lose 1/3 to 1/2 pounds of
Lean Body Mass muscle every year after the age of
Some people are born with the abil- 25 our percentage of body fat rises
ity to carry more lean body mass signicantly.
than others without exercising. This
is just something you will have to live So it isnt simply a matter of getting
with. However, if you noticed I said older that causes our metabolism
without exercising. By exercising to slow down. It is a matter of los-
correctly you can increase your lean ing lean muscle; however there is
body mass substantially. hope. We can and will do something
about this. I will show you exactly
what youll need to do so this never
happens.
by Brad Callen
Several ways to increase your

metabolism include:
1.) Eating more and eat more often
BASICS 9
By eating more I dont mean to

shovel in more food at one sitting. I
mean to eat smaller meals through-
out the day, ve to six meals.
I will cover more on fad diets later
This equates to a meal every 2 _ to on. Also, these smaller, more fre-
three hours. Each of these feedings quent meals stimulate your meta-
should consist of 30 percent carbo- bolic rate as your bodys digestive
hydrates, 60 percent protein and system works and you maintain a
10 percent fat. The combination of stable glucose level. This will give
small balanced, frequent meals al- you more energy, prevent hunger
lows your body to utilize the nutri- pains and keep you from bingeing.
ents it needs when it needs them.
2.) Work out intensely with weights
Because our bodies are made for
survival it begins to hoard fat if it High intensity weight training is an
feels like it wont get food for a long excellent way to increase your me-
time. Basically, if you starve your tabolism. Lifting weights places a
body it will go into starvation mode. high demand on your body to burn
Our bodies are made to rst use the more calories for faster growth and
nutrients in the food we eat for en- recuperation. Your muscle mass is
ergy. the single most important factor in
determining how many calories you
When the nutrients run out, the body burn because its a very metaboli-
resorts to energy from the muscles cally active tissue. The more muscle
(you will lose lean muscle mass. You you have, the more calories you
dont want this), then nally your burn - even at rest.
body resorts to the bodies fat supply.
This is why fad diets never work. 3.) Aerobic exercise
You should perform some type of

cardiovascular exercise at least 3
times per week and youll not only
burn calories, but also speed up
your metabolism. Always keep this
in mind while doing your cardiovas-
cular exercise.
BASICS
10
What is Target Heart Rate?

(THR)
To get the maximum benet you your
heart must beat at a certain rate per
by Brad Callen
minute. This is called Target Heart

rate or THR.
You can measure your heart rate by

taking your pulse, or with some type
of heart rate monitor which you can
nd at most sport and tness stores.
Your target heart rate is between 60
and 80 percent of your maximum
heart rate. Here is how to calculate
your target heart rate:
1. Take 220 Age in years; This will

give you your maximum heart rate
(MHR)
2. Multiply your MHR by .6 (MHR

x .6 = the lower end of your target
heart rate)
For example: for a 32 year old per-
3. Multiply your MHR by .8 (MHR son:
x .8 = the upper end of your target 1. 220 32 = 188. 188 is my MHR
heart rate)
2. 188 x .6 = 112.8 is my lower end
3. 188 x .8 = 150.4 is my upper

end
In this example my target heart rate

would be anywhere from 112.8
beats per minute to 150.4 beats per
minute.
Important: In order to get the most

out of your exercise you should
maintain your target heart rate for
at least 20 minutes.
by Brad Callen
Body Mass Index (BMI) BASICS 11
What is BMI? or less. So now a BMI of 25 to 29.9 is

considered overweight. Individuals,
A great way to determine if you are who fall into the BMI range of 25 to
overweight is to calculate your body 34.9, and have a waist size of over
mass index. Find out below if your 40 inches for men and 35 inches for
Body Mass Index puts you at risk. women, are considered to be at espe-
Body Mass Index (BMI) is one of the cially high risk for health problems.
most accurate ways to determine
when extra pounds translate into How Do You Calculate BMI?
health risks.
(If you dont want to do the math your-
What is a Healthy BMI? self you can use the calculators I have
included as a bonus with this e-Book.
BMI is a measure which takes into There are also some great weight loss
account a persons weight and calculators at my website.)
height to gauge total body fat in
adults. Someone with a BMI of 26 to The formula is calculated as follows:
27 is about 20 percent overweight,
which is generally believed to carry BMI = [weight in pounds / height in
moderate health risks. A BMI of 30 inches x height in inches] x 703
and higher is considered obese.
BMI less than 19 means you are
The higher the BMI, the greater the underweight
risk you have of developing additional BMI between 19 and 24 means
health problems. Heart disease, dia- you are in the healthy range
betes and high blood pressure are all BMI between 25 and 26 means
linked to being overweight. A BMI of you are slightly overweight
30 and over increases the risk of death BMI between 27 and 29 means
from any cause by 50 to 150 percent, you are signicantly overweight
according to some estimates. BMI between 30 and 34 means
you are obese
Some more facts; in June of 1998, BMI between 35 and 39 means
the federal government announced you are severely obese
guidelines which create a new deni- BMI over 39 means you are mor-
tion of a healthy weight -- a BMI of 24 bidly obese
BASICS
12
Weight Loss
Calculations
by Brad Callen
Ideal Body Weight Lets take me for example. I am 6

Calculation feet 1 inches tall.
Use this to calculate your ideal body Step 1) I wrap my hand around my
weight wrist and note that my ngers do not
touch so I have a large frame.
1. First you need to determine your
body frame type. To determine this, Step 2) I add 100 pounds for the rst
wrap your right hand around your 5 feet, then 6 pounds for the next 13
left wrist. If your thumb and index inches to reach 6 feet 1 inches.
nger overlap each other you have 100 + (6 x 13) = 178
a small frame type. If your thumb
and index nger slightly touch, you Step 3) I then add 10 more pounds
have a medium frame type, and if because I have a large frame
your thumb and index gure do not 178 + 10 = 188
touch, you have a large frame type.
So 188 pounds is my ideal body
2. If you are a woman add 100 weight.
pounds for the rst 5 feet of your
height, then add 5 pounds for each
inch thereafter.
If you are a man add 106 pounds

for the rst 5 feet of your height,
then add 6 pounds for each inch
thereafter.
3. Once you come up with this num-

ber, add the following based on
your frame type you gured out in
step 1. Add 10 pounds for a large
frame size, and subtract 10 pounds
for a small frame size. If you are a
medium frame size dont add any-
thing extra.
by Brad Callen
BASICS How Many Calories Do You

13
Need to Lose Weight?

Now that we know this we can cal-
culate how many calories per day
your body needs to burn in order
to maintain your current weight de-
pending on your level of activity.
1. Dont do anything: Take your

BMR x 1.2
2. Slightly active (You go through a

normal days activities...) Take BMR
x 1.3
What is Basic Metabolic 3. You are moderately active which

Rate? (BMR) means you exercise 3 to 4 times per
week: Tale BMR x 1.5
Ok, now were going to calculate
how many calories youll need to 4. You are very active meaning you
consume in order to lose weight. exercise between 4 and 6 times per
To do this we rst need to calculate week: Take BMR x 1.7
your Basic Metabolic Rate or BMR.
BMR is the amount of calories your 5. You are super active meaning you
body burns each day to carry out its exercise over 6 times per week for
normal functions. more than 60 minutes each time:
Take BMR x 1.9
The rst formula is for women:
BMR = 655 + [4.37 x weight in The number you get is the amount
pounds] + [4.32 x height in inches] of calories you need to consume
(4.7 x your age) in order to maintain your current
weight. Now remember as I men-
The second formula is for men: tioned above, one pound is equal to
3500 calories. In theory, if you want
BMR = 66 + [6.21 x weight in to lose 1 pound a week you simply
pounds] + [12.7 x height in inches] need to cut out 3500 calories from
(6.8 x your age) your diet within those 7 days.
PLAN
14

Program
by Brad Callen
Setting Goals
Before we go any further you need
to do a few very specic things to
prepare yourself for the chapters
that follow. The most important step
in losing weight is simply setting
goals. Youll be surprised how pow-
erful simply writing down exactly
what you want to achieve within the
next several months. When I say,
setting goals, I dont mean simply
saying I want to lose weight.
That goal is much too broad. Try to

be as specic as possible. For exam-
ple, a goal could be, I want to lose
3 pounds in 1 week. Or by week
4 I want to be in the habit of eating
the right foods. Below, you will nd
a page set solely for you to list all of
the goals you want to achieve in the
next 3 months.
The goals dont have to revolve en-

tirely around this program. 3 months
from now, you will be a better, hap-
pier person by doing this and achiev-
ing the goals youre about to list.
by Brad Callen
PLAN
Ok, were almost done. Now that
youve come up with enough rea-
sons to achieve the body you want, I
want you now to come with as many
15
Are you done? Now list 10 reasons reasons why staying where you are
why you want to achieve each of the will be hurtful. And I want you to
goals listed above. phrase these VERY negatively.
PLAN
16
Now that youve nished doing this

little exercise you have everything
you need to begin the transforma-
tion. Anytime along the way that
you feel like you want to quit, refer
Read through all of it and remember

how you felt when you wrote your
goals, your reasons why you want
to achieve those goals, and the rea-
sons why staying where you are
by Brad Callen
back to this list. would be hurtful. This will help keep

you motivated and focused.
Before (front) After (front)
by Brad Callen
The last and nal thing to do is to

take a before and after picture of
yourself. I know you may not want
to do this, but it is very important
and can play a huge role in motivat-
PLAN
Take 1 full body front picture and 1
full body back picture in a bathing
suit. Once you have done this, place
the before pictures on the following
pages. After the 3 month period is
17
ing yourself throughout this 3 month up, take 2 after pictures and place
period. them next to your before pictures.
Then gloat over your accomplish-
ments
Before (back) After (back)
PLAN
18
Finally, you must keep a food diary.

The more organized you are during
this process, the more apt you will
be of continuing the program and
the more results you will see. This
Sunday
Date:
Breakfast:
by Brad Callen
may seem tedious, but trust me. Time ___________
Not only will this help you to stay

focused, but you can also look back
after the 3 month period and can
be proud about how successful you Snack 1:
were. On the following pages you Time ___________
will nd a food diary template you
should use to keep track of your dai-
ly meals.
Lunch:
Time ___________
Snack 2:
Time ___________
Dinner:
Time ___________
Snack 3:
Time ___________
Monday
Date:
Breakfast:
by Brad Callen
Tuesday
Date:
Breakfast:
PLAN 19
Time ___________ Time ___________
Snack 1: Snack 1:
Time ___________ Time ___________
Lunch: Lunch:
Time ___________ Time ___________
Snack 2: Snack 2:
Time ___________ Time ___________
Dinner: Dinner:
Time ___________ Time ___________
Snack 3: Snack 3:
Time ___________ Time ___________
PLAN
20
Wednesday
Date:
Breakfast:
Thursday
Date:
Breakfast:
by Brad Callen
Time ___________ Time ___________
Snack 1: Snack 1:
Time ___________ Time ___________
Lunch: Lunch:
Time ___________ Time ___________
Snack 2: Snack 2:
Time ___________ Time ___________
Dinner: Dinner:
Time ___________ Time ___________
Snack 3: Snack 3:
Time ___________ Time ___________
Friday
Date:
Breakfast:
by Brad Callen
Saturday
Date:
Breakfast:
PLAN 21
Time ___________ Time ___________
Snack 1: Snack 1:
Time ___________ Time ___________
Lunch: Lunch:
Time ___________ Time ___________
Snack 2: Snack 2:
Time ___________ Time ___________
Dinner: Dinner:
Time ___________ Time ___________
Snack 3: Snack 3:
Time ___________ Time ___________
DIET
22
Weight Loss Supplements

by Brad Callen
There are so many ways to go about

losing weight. Im going to jump right
into the topic by telling you about
the three most important things you
should do to lose weight as quickly
and safely as possible. I will then
lay everything out for you in a very
simple day-by-day plan that you will
be able to follow.
The plan will make everything very

simple for you. It is the simplicity that
makes this weight loss plan work.
The key is to break everything down
to its basics and attack each area
individually.
By doing so you will lose the weight

you set out to lose. Its the exact
same plan my wife and friends have
used and it has worked wonders
and I am very condent it will work
wonders for you as well.
by Brad Callen
Harmful Weight Loss

Supplements
heart attack
stroke
seizures
psychosis
death
DIET 23
The rst avenue I would like to delve

into is that of weight loss supplements. ... to clinically less signicant effects
By weight loss supplements I do not that may indicate the potential for
mean, and I repeat, I do not mean more serious effects. For example:
fat burners. They work, but can be as
bad for you as taking illegal drugs. dizziness
headache
The idea behind fat burners is that most gastrointestinal distress
of them contain amphetamine (ephe- irregular heartbeat
dra) or active ingredients which theo- heart palpitations
retically raise metabolism and help the
body burn fat. Ephedrine alkaloids are Ingredient panels on these products
amphetamine-like compounds used in may list things such as ma huang,
OTC and prescription drugs with po- Chinese ephedra, ma huang extract,
tentially lethal stimulant effects on the ephedra, ephedra sinica, ephedra
central nervous system and heart. extract, ephedra herb powder, or
epitonin, all of which indicate a
What they do is stimulate your body source of ephedrine.
to elevate your heart rate. This cre-
ates an effect that will cause your With this said, why would anyone
body to burn more calories to keep ever want to take such a fat burn-
your heart rate elevated, thus losing er? Youve got me People need
weight. Using fat burners has been to know that just because a product
clinically proven time and time again is labeled to be Natural that it
to cause unpleasant and in some cir- doesnt necessarily mean it is safe.
cumstances even death! Some of the more popular ephedra
fat burners you may have tried or
Stay away from them. Statistics show are familiar with include:
that Over 800 injuries have been re-
ported by users and doctors to the Twin Labs Ripped Fuel
FDA and various state medical bod- Xenadrine
ies, including more than 50 deaths. Stacker 2 and 3
Most of these cases involve the Muscle Techs Hydroxycut
heart attacks or high blood pressure Pro Labs Thermothyrolean
leading to bleeding in the brain or Unless the fat burner explicitly says
stroke. Possible adverse effects of ephedra free then it more than likely
ephedrine range from: contains ephedra.
DIET
24
Healthy Weight Loss

Supplements
by Brad Callen
Now lets talk about some good diet

supplements. These are the ones that
have been proven to work and are
actually healthy.
Lean DynamX
The rst of which is a supplement by

EAS called Lean DynamX. Scientic
support over the last decade has
supported the 3 main active ingre-
dients in Lean DynamX. The ingredi-
ents are HMB, CLA, and L-Carnitine
L-Tartrate.
HMB
HMB even has the OK from those
on the International Olympic Com-
mittee.
HMB is a substance formed natural-

ly when the body breaks down the
amino acid leucine. Amino acids are
the building blocks of protein, and
proteins are the building blocks of
muscle. To make muscle, your body
has to undergo what is called pro-
tein synthesis.
The idea is that if you ingest your

amino acids, youll be able to in-
crease protein and increase lean
muscle mass while decreasing fat
percentage. But the other theory
with it is that you can also help re-
duce the amount of muscle break-
down [caused by strength training]
if you take the amino acids.
by Brad Callen
DIET 25
CLA
The second ingredient, CLA is its
able to block the step of little fat cells
getting bigger. Also, studies have
been shown that CLA made it easier
for people to stay on their diets.
L-Carnitine, L-Tartrate
Finally, the third ingredient L-Carni-
tine L-Tartrate, Studies have shown
that supplementing with this ingredi-
ent raises ATP(This is what supplies
your body with energy) levels in
various tissues, decreases the sus-
ceptibility to fatigue, and increases
the rate of recovery after strenuous
physical activity.
Lean DynamX is one of the supple- Betagen

ments my wife has taken and she has
seen results using the supplement. Another popular weight loss supple-
On a side note, an excellent place ment is Betagen. Betagen is very
to purchase supplements online is similar to Lean DynamX. The major
www.vitaglo.com. difference between the two is that
Betagen contains more HMB which
You will receive your order within 5 is more geared for those interested
business days maximum, usually within gaining more muscle.
in 3 business days. This is where I buy
all of my supplements and I highly The main thing to remember when
recommend them. They are, on aver- searching for diet products is to nd
age, 40% cheaper than GNC. those that are ephedra free.
EXERCISE
26
Aerobic Exercise
by Brad Callen
The second weight loss method I and I can vouch for that as my wife
would like to talk about is aerobic has run two mini-marathons since
exercise. There are many forms of she rst began jogging! So if you
aerobic exercise. Various types, do decide to jog, watch out because
which Im sure youre familiar with you just may become a runner.
include:
Maximize Weight Loss
Running
Bicycling The absolute best time to perform
Swimming aerobic exercise is in the morning
cross country skiing on an empty stomach. The reason
jumping rope for this is because throughout the
stair climbing night hours your body goes through
aerobic dance a short state of fasting. While asleep
inline skating you go anywhere from 6 to 10 hours
without any food. When you wake
The most inexpensive and best aero- up your body is totally depleted of
bic exercise is running or jogging all nutrients.
and guess what? This is also the
least exciting of all of the forms of If you run on an empty stomach,
aerobic exercise. instead of burning off the calories
contained in the food stored by your
Very few people actually enjoy jog- body, you are burning off fat mole-
ging; however, the benets of run- cules from your body because there
ning can be tremendous if done cor- is no food reserve left from the small
rectly. I recently spoke to a friend fasting the night before. As we all
of mine that is a personal trainer as know, the nutrients found in food is
well. He has noticed a very interest- our source of energy.
ing trend. He did agree that most of
his clients did absolutely hate jog- As we exercise, our body breaks
ging; however, when he made his cli- down those nutrients and uses it
ents jog two to four times per week for energy. Once the nutrients are
for two to three months they almost depleted the body begins burning
always love jogging! He mentioned stored fat. This fat may be located
that jogging can be very addicting around the thighs or hips, around the
EXERCISE
by Brad Callen
stomach, or underneath the arms. It

differs for each individual person.
To give you an example, Say Jane

ate a medium sized meal including
morning running is the last thing any-
one wants to do.
Now, Im not telling you that per-

forming aerobic activity in the morn-
27
a ham sandwich, some potato chips, ing is a must, but I am saying that
applesauce and a glass of milk. 10 you should never perform aerobic
minutes later Jane decided to go for activity within 1 hour of a meal if
25 minute jog. As Janes jogging, you plan to optimize your weight
her body is constantly searching for loss.
sources of energy, grabbing all of it
from the food she just ate for lunch, Running
not burning any fat whatsoever.
As you know running obviously tar-
After about 20 minutes all of the nu- gets the lower body. The main areas
trients from the food have been de- you will notice a loss of weight in-
pleted and her body nally begins clude the quadriceps (front of your
burning the stored fat around her upper leg), the hamstrings (area of
hips. The last 5 minutes go by and your leg directly beneath your but-
Jane is nished jogging. Although tocks), hip exors (the area where
shes very tired and feels as though your leg attaches to your hip), and
shes had a great workout and has the gastrocnemius and soleus mus-
burned off a lot of fat, she in essence, cles (your calves). These tend to be
only burned off 5 minutes worth of the areas most women want to lose
fat because her stomach was full of weight rst.
food before she ran.
I denitely recommend this as an
If Jane had gone jogging rst thing excellent way to burn fat from the
in the morning when her bodys places we all want to burn fat the
food supply was at an all time low most.
she would have been burning fat
from minute 1 and thus would have Stair Climber
burned off 400 times more than she
had if she would have eaten before Another excellent way of burning
jogging. fat from the same areas, plus work-
ing the calves is stair climbing.
Make sense? Its the little things that
so many people dont know. Its not The main thing you need to remem-
the idea that is hard, but we think, ber with stair climbing is that you
I nished eating; wow I have so will need to really push yourself to
much more energy. I really feel like elevate your target heart rate for
jogging a little bit. Whereas, in the over 20 minutes. If you are serious
EXERCISE
28
about weight loss and you are try-

ing to lose weight by walking you
may be wasting your time unless
you walk fast enough to keep your
target heart rate for 20 minutes.
You can clearly see from the chart

that the harder the activity the more
calories you will burn. This may be
the least liked part, but can also
yield great results in a short period
by Brad Callen
of time.
How many calories have I
burnt?
The following is a chart showing the
average amount of calories burnt
per half hour of each activity. Keep
in mind that this just gives you a
general idea and may differ slightly
from person to person.
Activity Calories burnt per 30 minutes

Laying Still 30
Sitting, reading, eating, standing, playing cards etc. 45
Driving a car 60
Washing oors, sweeping or ironing 66
Playing Golf (riding in cart) 9 holes 100
Walking 5 km per hour 90
Walking 9 km per hour 270
Gardening 150
Cycling (depending on speed) 105 to 240
Rowing 360
Dancing 150
Tennis 180
Swimming at 3 km per hour 270
Running (depending on speed) 300 to 750
Proper Diet
by Brad Callen
DIET 29
The third method of weight loss is metabolism which is what you need
proper dieting. This in itself is the to do to lose weight permanently.
most overlooked part of weight loss
programs. What Can I Eat?
Many people believe that if you ei- The following are foods that are
ther A. Take lots of diet pills or B. great in nutritional value. If your
Exercise your behind off in the gym, diet consists of these foods, you will
you will lose weight. This is simply have absolutely no problem chang-
not the case if your eating habits ing your physique.
arent much better than just good.
The Following foods are excellent
The old saying, You are what you sources of protein:
eat really holds true with weight
loss. It took me 7 years to gure this chicken breast
out. The reason you see amazing turkey
before and after pictures of people lean ground beef
in magazines and on television are cottage cheese
because in their before picture their tuna
diets are so poor that they look very egg whites
bad in their before picture. baked sh (salmon, cod, trout,
bass)
Many times the people are actually lobster
working out with weights and are skim milk
performing aerobic exercise think- beef tenderloin
ing they can eat whatever they want pork
because they are exercises on a Note: (Each gram of protein con-
daily basis. tains 4 calories)
For many of us this is simply not the The Following foods are excellent
case at all. By eating healthy, I dont sources of carbohydrates:
mean eating 3 times a day from the
four food groups like you learn in Ele- Rice (brown, white)
mentary School. You need to follow a fruits (apple, orange, banana)
very strict meal plan to increase your pasta
DIET
30
baked potato
whole wheat bread
multigrain bars
oatmeal
Remember, a meal consists of 1 item

from each category in the chart
above. If you do this, not only will
your metabolism speed up, but so
will your energy level and youll
by Brad Callen
Note: (Each gram of carbohydrates never be hungry during the day.

contains 4 calories)
It sounds pretty easy, doesnt it? Well
The Following foods are excellent it really is. Now, I know what some of
vegetables: you may be thinking. Healthy foods
taste so bland and boring. Take a
Green beans look back at the list and Im sure
Celery youll reconsider. Much of the foods
Corn in the chart are ones you probably
Cauliower already include in your diet.
Mushrooms
Beats Arent Fats Bad?
Pumpkin
Tomato You should also include healthy fat
Carrots into your diet. Each gram of fat con-
Lettuce tains 9 calories. Youre probably
Cabbage thinking that all fat is bad. Well, be-
Cucumber lieve it or not, it isnt.
brussel sprouts
There are three types of fats:
Note: (vegetables are very low in saturated fats
calories and have no fat) mono-unsaturated fats
and poly-unsaturated fats
You should pick an item from each
of the 3 categories to make up a Saturated Fats
meal. You should eat 5 to 6 small Saturated fats are the bad fats.
meals each day. Yes, I did say 5 to 6 These are the fats that cause peo-
SMALL meals. ples arties to get clogged. Its the fat
found in butter, margarine, or short-
As I stated above, one of the 3 ways ening. Stay away from these as best
to increase your metabolism is by as you can.
eating smaller, more frequent meals
throughout the day. It sounds crazy, Granted, a little, and I mean, very
but it really does work. You will little amount of butter on some of
want to space out the meals evenly your foods wont hurt, but dont pile
throughout the day; planning a meal on the butter.
about every three hours.
by Brad Callen
Mono-unsaturated fats
The good fats. They are found to
lower your blood cholesterol level.
This kind of fat raises HDL (good
cholesterol) and lowers LDL (bad
fried foods
poultry skin
bacon
DIET
try your best to stay away from:
31
cholesterol). sausage
candy
You can nd this kind of fat in: cheese
canola salad dressings
Peanut gravy
olive oils processed foods
Its best to use these in place of but- A relatively unknown fact is that
ter when cooking. most processed foods in stores are
stripped of all ber and many other
Poly-unsaturated fat nutrients. Because they lack ber
This kind of fat is found mainly in they tend to not be lling, so people
vegetable oils, except tropical oils have the tendency to eat more and
like coconut and palm oils. This type more processed foods in one sit-
of fat is thought to lower both HDL ting.
(good cholesterol) and LDL (bad
cholesterol).
You should limit this to less than 30% Most Important

of your daily fat intake. A simple
principle that is used to tell if a fat Meals
is good or bad is whether or not it
is solid at room temperature. If it is, Do you know what the two most im-
then its most likely unhealthy. portant meals of the day are for di-
eters? The two most important meals
For example, a stick of butter and are breakfast and your post-workout
a few others are solid at room tem- meal. In theory, you should eat your
perature and contain unhealthy fats. biggest meal in the morning and
However, others like sesame, and smallest in the evening.
canola oils are liquid at room tem-
perature and are healthy fats. The reason being, your metabolic
rate is accelerated in the morning
You should consume about one ta- and slows down in the evening.
blespoon worth of healthy fats each Youre body is more likely to use the
day. calories from breakfast throughout
the day, instead of storing them as
The following are foods you should fat.
DIET
32
This is why you should never eat

large meals in the evening hours.
You are more than likely not doing
anything in the evening hours to burn
off the calories. While you sleep,
The Importance of
Water
by Brad Callen
those calories you ate late that eve-

ning get stored as fat. Not a good Another very important part of your
thing. Now lets talk about the sec- diet will consist of drinking plenty
ond most important meal of the day, of water. The number one benet of
the post-workout meal. Following water unbeknownst to most people
exercise, the body has an elevated is that drinking plenty of water can
metabolic rate and elevated cortisol actually aid in weight loss.
levels; thus a lack of nutrients follow-
ing exercise results in muscle-tissue Youre body actually requires more
breakdown. water to metabolize properly, and
to maintain a healthy weight. A
Basically what this means is that you general rule is to drink two 8 ounce
must ensure that you have plenty of glasses of water before every meal.
fuel for your body directly after you
nish working out; if not, your body What I usually do is ll up a glass
will simply search for other sources of water and drink it while cooking
of fuel. Because there is no fuel in my meal. Then ll up the same glass
the form of food, your body will be- again and drink it with my meal. This
gin to break itself down, thus negat- will ensure that
ing all the work youve put in at the
gym. you are getting an adequate amount
of water each day. If you do this,
So, make sure your post-workout you will also notice you wont be as
meal is rich in protein and carbohy- hungry during each meal.
drates. Protein builds muscle and is
the main fuel you will need to help I cant stress the importance of wa-
your muscles recover and get stron- ter enough. Not only does water aid
ger. Without protein your muscles you in weight loss but there are so
have no fuel to recover. The optimal many benets of water that so many
time frame to consume a protein people overlook.
rich meal, or protein shake is within
60-90 minutes following a workout. Some of these benets include:
Other optimal times include directly
before you go to sleep at night and Keeping headaches from occur-
rst thing in the morning. ring
Reduces infections
Keeps up your concentration
your eyes
Stops cramps
by Brad Callen
Helps eliminate the bags under
Keeps bowels healthy

DIET
So after this fad diet, the person
ends up with less muscle. As they be-
gin to eat normally they gain more
fat, thus having a much lower body
fat percentage. As time goes by
33
With all those benets you cant af- they will eventually gain all of their
ford not to drink water. weight back and then more because
they now have less muscle than they
began with. There are several ways
to tell if a diet is legit or if it is simply
What You Shouldnt a fad diet. Those diets include:
Eat Eating the same foods (Cabbage

Soup Diet)
Fad Diets Claiming that you can combine
certain foods to help you lose
Now that you know what your diet weight
should consist of, let me tell you what Claims of super fast weight loss
your diet should not consist of. Basi- (10 pounds a week)
cally, anything that can be labeled Temporary Diets such as 1 week
as a Fad Diet you should avoid at diets
all costs. Claiming that eating certain
foods will actually make you lose
100% of the people that try fad di- weight
ets end up gaining all of their weight
back, plus some. The reason these You should stay away from fad diets
fad diets never work is because in at all cost. They are nothing but bad
most cases the people on these diets news. At the end of the book you
lose a high amount of weight in a will nd a giant list of over 100 reci-
short period of time. pes that contain the proper amount
of protein, carbohydrates, and veg-
When this happens your body tends etables. Use these to help you stay
to lose weight by either A. Losing more organized to lose weight in a
water weight or B. Losing a high healthy way, as fast as possible.
amount of lean muscle. After there
diet is over they tend to eat the way
they did before. If the person is com-
ing out of a starvation diet, the body
tried very hard to store the extra
energy as fat simply in case of an-
other starvation period. Remember,
muscle burns more muscle than fat.
EXERCISE
34
Weight Training
by Brad Callen
How Long Should I Spend in

The nal method of weight loss I the Gym?
would like to talk about is weight
training. Yes, you can lose all the There has been a very big debate as
weight you want without weight to how many days you should spend
training; however, to totally reinvent weight training. From many years of
your body you need to add this to trial and error Ive found that 3 days of
your agenda. weight training is all you need to build
muscle and lose fat. Granted, you must
I see so many people doing plenty really push yourself during those three
of cardio exercise, and eating very days to see maximum results.
well. They do end up losing some
weight; however, their overall body Thats why it is a must that we per-
remains the same, minus the fat. You form aerobic activity and weight
must add weight training if you want train the correct way. The fact is,
to change the actual shape of your you dont have to be young and in
body, and burn fat 24 hours a day, great shape to walk into a gym. You
even while you REST! dont have to be at some ultimate
level of tness before you can be-
You must remember this, if you de- gin lifting weights. As long as youre
cide to slack off on the cardio, then healthy, you can and should do it.
dont waste your time lifting weights. Dont feel stupid by walking into a
You will only get bulky. Ive seen this weight room.
time and time again.
About 90% of the people in weight
Its a shame to see people spend so rooms dont know what in the world
much time in the gym, but only to theyre doing, they just act like it. Af-
get more bulky and take on the ap- ter reading this you will be among
pearance of a wrestler. You must not the 10% that do know whats going
slack off on the cardio if you want to on and people will be coming up to
lose weight. you asking YOU for advice.
Training
EXERCISE
by Brad Callen
The Truth Behind Weight
There are several misconceptions

that are found in the world of weight
hard enough? Its easy. Say you are
working out your biceps (arms) and
you are performing 3 sets of dumb-
bell curls. You are trying to perform
8 repetitions in each set. If, by the
35
training. 3rd set you can still perform 8 rep-

etitions you are not pushing yourself
Misconception #1 hard enough.
One of these is that many believe The goal is by the last set you should
the longer you workout, the stron- be fatigued enough that you can do
ger you will get. at most 7 repetitions For example,
have you ever gone walking, jog-
This couldnt be farther from the ging or played a game of basket-
truth. You see, as were working out ball without having done that for a
were trying to slightly damage our very long time? I bet the next couple
muscle bers by overloading them of days you were very sore. This is
to the point of exhaustion. a sign that your muscles tore down
while you were performing that ac-
Think of it this way. Say you break tivity.
a bone in your hand. As your bone
heals, it becomes surrounded by During the program, you should al-
layers and layers of cartilage, thus ways be sore for the next couple of
making the bone thicker days after weight training. If youre
and stronger than it originally was. not then youll need to push your-
This is essentially what happens with self harder to see maximum results.
weight training; you work out to tear The good thing about this is, Ill tell
your muscles down. you exactly what days, which ex-
ercises, how many sets, how many
Then you should rest an entire week repetitions you should perform. So
for that particular muscle group. all youll need to do is pick a weight
When its time to work out that par- that is appropriate for you and the
ticular muscle again it will be rmer rest will fall into place.
and stronger than the previous week.
I dont want to get too scientic, but Misconception #2
that is basically all that happens.
Another misconception many peo-
Very Important: You must workout ple believe is that to lose weight you
hard enough to reach a point where must eat less.
your muscles begin to break down.
As you probably know, most people
How will you know how hard is when they set out to lose weight,
EXERCISE
36
theyll try eating less or theyll up

their exercise routine or theyll swal-
low handfuls of diet pills. Some peo-
ple do a hodge podge of all of the
above.
your body will look.
As I said earlier, Ive seen many

people take the shot gun approach,
hoping something will stick instead
by Brad Callen
of directly targeting the metabolism

Sure, they might see a few pounds to make it run faster. Now YOU
here and there eventually drop, but know the 3 keys to speeding up your
again its all short term weight loss metabolism and youre well on your
were talking about that will haunt way to successful weight loss
them again and bring back a few
more pounds. Misconception #3
Heres what you want to focus on. Muscle weighs more than fat.
You want to laser-focus your efforts
on raising your metabolism. Thats That statement is not entirely true.
the master key to almost effortless Muscle tissue is more dense than fat,
weight loss. The faster your metabo- so if you lost ve pounds of fat and
lism burns calories the easier it will gained ve pounds of muscle the
be to lose weight. scale wouldnt show a difference but
your pants sure would.
And thus your diet and exercise rou-
tines should be designed with that With that said, think about how dra-
goal in mind. matic of a change it would be to lose
just 10 pounds of fat, while at the
We all know of people who seem to same time, gain 5 pounds of muscle.
be able to eat whatever they want, That is how you transform your
without exercising much and yet body. Fat doesnt actually turn into
they gain little if any weight. Obvi- muscle. You simply replace fat with
ously these people are blessed with muscle.
a high metabolism.
If you are trying to lose weight and
However most people arent so look thinner, and only plan to lift
lucky. And those that are, may be weights, youre wasting your time.
surprised to nd their metabolism
slows down as they get older. Even The reason is as you are lifting
though you may not have a fast me- weights you are tearing your muscles
tabolism, take heart in knowing that down, like I said earlier. The week
your genetics only account for 20%. goes by and your muscles have time
Meaning you have an 80% poten- to repair themselves and are stron-
tial to determine how many calories ger than the previous week, which is
your metabolism will burn and how what you want.
EXERCISE
by Brad Callen
However, the muscle is now lying

under a layer of fat. What do you
think happens when the muscle gets
stronger and rmer? As the muscles
get stronger and rmer it begins to
that they have managed to burn off
all of the fat. Granted, it happened
by not eating. But you get the point.
You must burn the fat off in order to
see your hard earned work.
37
push out the fat, thus making you

look larger than before. So although Your body can broken be bro-
you are stronger than the previous ken down into 6 different muscle
week, all you have managed to do groups.
is make yourself appear bigger than
before. 1. Chest
2. Back
You must, and I repeat, you must 3. Biceps
perform a cardiovascular exercise 4. Triceps
as well as train with weights. You 5. Shoulders
must burn the fat off while you are 6. Legs
building muscle underneath the fat.
At the end of the book I have cre-
Misconception #4 ated a list of exercises you should in-
corporate into your weight training
Doing hundreds and hundreds of program. You may use the pictures
crunches (sit-ups) will make your and descriptions as a training refer-
stomach thinner ence.
Like I said above, building muscle

does not replace fat. You must per-
form a cardiovascular exercise to
burn off the fat.
I have a funny example I like to use

when referring to working out your
abs. Im sure you have seen the re-
ality television show, Survivor. Have
you noticed by the last episode sev-
eral of the people have six-packs?
Their stomachs appear rmer and
more muscular than ever.
Now I know doing crunches is the

last thing on their mind while brav-
ing the wilderness for 31 days. The
reason their stomachs look so rm is
SUMMARY
38

Summary
by Brad Callen
You now know the 3 most important minutes at your target heart rate.
factors for dramatically changing You now know how to calculate tar-
your body. Its just a matter of car- get heart rate so you will know if you
rying those out and really pushing are pushing yourself hard enough to
yourself. Below I have listed the ex- maximize your weight loss efforts.
act steps you should perform with You can actually purchase watch
the knowledge I have given you in type devices that will calculate your
the 50 pages of text that you have target heart rate for you and will
just read. let you know when your body has
reached its target heart rate. I would
The order of importance goes from: suggest getting one of those. Visit a
local sporting goods store and they
1. Proper Dieting should be able to help you.
2. Aerobic Exercise
3. Weight Training 4. Perform weight training 3 days
4. Supplementation per week. Below you will nd the
weight training routine I recommend.
In order to maximize your results I have created sample beginner and
you must carry each of those steps advanced routine. You should start
out and remember their order of im- with the beginner routine for the
portance. Below is a quick rundown rst 3 weeks if you have not lifted
of what you will need to do to lose weights prior to this program. After
weight. 2 months of the following weight
training program you should select
1. Select one item from each of the different exercises from the exercis-
three categories of foods found in es listed above and/or in the exer-
the dieting section (or select a pre- cise guide which I have included as
made meal from the recipe section a bonus.
below)
2. Eat 5 to 6 small meals daily
3. Perform an aerobic exercise 3 to

5 times per week. This is very impor-
tant. You should perform 20 to 30
SUMMARY
Beginner:
by Brad Callen
Tricep Pushdowns 3 sets

Set 1: 12 repetitions
39
Monday (Chest and Triceps)

Wednesday
Chest (Legs and Shoulders)
Bench Press 2 sets
Warm up: 15 repetitions Quadriceps
Set 1: 12 repetitions Leg Press 3 sets
Set 2: 10 repetitions Warm up: 15 repetitions
Incline Dumbbell Press 2 sets Set 2: 10 repetitions
Set 1: 12 repetitions Set 3: 8 repetitions
Leg Curls 2 sets
Incline Dumbbell Flys 2 sets Super Set: 10 repetitions
Super Set: 12 repetitions Set 2: 10 repetitions
Hamstrings
What is a Super Set? Lying Hamstring Curls 3 sets
A Super Set is the act of nishing Warm up: 15 repetitions
one exercise, then going straight Set 1: 10 repetitions
over to another exercise with no rest
between sets. This is a very good Set 2: 10 repetitions
way to fatigue your muscles even Set 3: 8 repetitions
more which will lead to more gains.
Lunges 2 sets
For example) above you would be Set 1: 10 repetitions
performing 8 repetitions of incline Set 2: 10 repetitions
dumbbell press on your 4th and
nal set. As soon as you nish this
set you should go directly to incline Shoulders
dumbbell ys and do 12 repetitions. Dumbbell Shoulder Press 2 sets
That is a super set. Warm up: 15 repetitions
Triceps Set 2: 10 repetitions
Lying Tricep Extensions 2 sets
Warm up: 15 repetitions Dumbbell Side Raises 2 sets
Set 1: 15 repetitions Super Set: 10 repetitions
SUMMARY
40
Advanced: Triceps
Lying Tricep Extensions 4 sets

by Brad Callen
Monday Set 2: 12 repetitions
(Chest and Triceps) Set 3: 10 repetitions
Chest
Bench Press 4 sets Tricep Pushdowns 3 sets
Wednesday
Incline Dumbbell Press 4 sets (Legs and Shoulders)
Set 2: 10 repetitions Quadriceps
Set 3: 8 repetitions Leg Press 4 sets
Incline Dumbbell Flys 2 sets Set 3: 8 repetitions
Super Set: 12 repetitions
Set 2: 10 repetitions Leg Curls 2 sets
What is a Super Set? Super Set: 10 repetitions

A Super Set is the act of nishing Set 2: 10 repetitions
one exercise, then going straight
over to another exercise with no rest Hamstrings
between sets. This is a very good Lying Hamstring Curls 4 sets
way to fatigue your muscles even Set 1: 10 repetitions
more which will lead to more gains. Set 2: 10 repetitions
For example) above you would be Set 3: 8 repetitions

performing 8 repetitions of incline Set 4: 6 repetitions
dumbbell press on your 4th and
nal set. As soon as you nish this Lunges 3 sets
set you should go directly to incline Set 1: 10 repetitions
dumbbell ys and do 12 repetitions. Set 2: 10 repetitions
That is a super set. Set 3: 8 repetitions
SUMMARY
by Brad Callen
41
Shoulders
Dumbbell Shoulder Press 4 sets
Dumbbell Side Raises 2 sets

Super Set: 10 repetitions
You should select different exercises
Friday every 4 weeks. The reason for this is
(Back and Biceps) because after this time frame your
body adapts to the exercises, sets,
Back and repetitions you are perform-
Dumbbell Rows 4 sets ing. If this happens you will notice
Set 1: 12 repetitions your gains begin to slow down and
Set 2: 10 repetitions become complacent. For more ex-
Set 3: 8 repetitions ercises I have provided a separate
bonus included with this e-Book.
Set 4: 8 repetitions The Ultimate Weight Loss Revealed
Training guide has over 75 more ex-
Lateral Pulldowns 4 sets ercises for your convenience. Refer
Set 1: 12 repetitions to that guide when you are tired of
Set 2: 10 repetitions the exercises listed above.
Set 4: 8 repetitions 5. Finally, you can also supple-
ment your regular diet with some
Biceps type of weight loss supplement. Take
Incline Dumbbell Curls 3 sets a look at the weight loss supplement
Set 1: 12 repetitions I mentioned from www.a-weight-
Set 2: 12 repetitions loss-diet-pill.com below.
6. Dont forget to utilize the giant list
Seated Dumbbell Curls 3 sets of authorized recipes Ive included
Super Set: 12 repetitions below as well as the exercise guide
Set 2: 12 repetitions at the very end of the e-Book.
NOTES
42 Ultimate Weight Loss Revealed
by Brad Callen
by Brad Callen
RECIPES 43
Recipes
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Introduction from the Author

Arent Fats Bad? . . . . . . . . . . . . . . . . . . . . . . . . . 30

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The Basics of Weight Loss BASICS 7

The basic concept of weight loss is

The same goes for losing weight.

Eating fewer calories

Now I know this sounds very basic,

Weight Loss Factors

Several ways to increase your

By eating more I dont mean to

You should perform some type of

What is Target Heart Rate?

minute. This is called Target Heart

You can measure your heart rate by

1. Take 220 Age in years; This will

2. Multiply your MHR by .6 (MHR

3. 188 x .8 = 150.4 is my upper

In this example my target heart rate

Important: In order to get the most

Body Mass Index (BMI) BASICS 11

What is BMI? or less. So now a BMI of 25 to 29.9 is

Ideal Body Weight Lets take me for example. I am 6

If you are a man add 106 pounds

3. Once you come up with this num-

BASICS How Many Calories Do You

Need to Lose Weight?

1. Dont do anything: Take your

2. Slightly active (You go through a

What is Basic Metabolic 3. You are moderately active which

Ultimate Weight Loss Revealed

That goal is much too broad. Try to

The goals dont have to revolve en-

Now that youve nished doing this

Read through all of it and remember

back to this list. would be hurtful. This will help keep

Before (front) After (front)

The last and nal thing to do is to

Before (back) After (back)

Finally, you must keep a food diary.

may seem tedious, but trust me. Time ___________

Not only will this help you to stay

Time ___________ Time ___________

Time ___________ Time ___________

Time ___________ Time ___________

Weight Loss Supplements

There are so many ways to go about

The plan will make everything very

By doing so you will lose the weight

Harmful Weight Loss

The rst avenue I would like to delve

Healthy Weight Loss

Now lets talk about some good diet

The rst of which is a supplement by

Time _ Time _

Time _ Time _

Time _ Time _