It's All About Health

Jean Carrillo present
Yes, It is All About Health

The ultimate information book to live a healthy life
ExtremeBodySculpt.com, BodybyJean.com and Yes, It is All About

Health are trademarks of Jean Carrillo Associates.
Published by JCA 2009
© Jean Carrillo Associates
1
Notice to the reader
See your doctor before any substantial increase in your physical activity.
If you have any medical condition, obese, overweight or are on medication, you
should consult your doctor as you plan changes in your nutrition program or diet.
Neither this book nor any can substitute for individual medical attention and
advice.
2
Acknowledgments
I would like to start by thanking Chris Tanaka for his help, dedication and
contribution to this book. I would also like to thank my friends and clients for their
support.
A special thanks to my mentor Mr. Jim Rohn for his wisdom that guides me
everyday in everything I do. As you say “You cannot change your destination
overnight, but you can change your direction overnight”. I now know my direction.
Jean with his mentor Mr. Jim Rohn
Also, to Mr. Brian Tracy your outlook on life brings light and inspiration to my life,
“Success comes in cans, not cant’s”. I will always live by these words.
Jean with Mr. Brian Tracy
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Last but not least Mr. Denis Waitley you are truly the seeds of greatness. “If
you’re hoping to harvest a life of great deeds, remember you first have to plant
some great seeds”. My seeds are sown.
Jean with Mr. Denis Waitley
I dedicate this book to my mom who gave me the education and strength to
travel the roads that lead me to success and my wife Dianna who stood behind
me every step of the way, was always by my side and is the one who brought me
light when it was dark and motivated me every step of the way.
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Testimonials
“This book is full of practical, proven ideas that you can use immediately to boost
your self-confidence and reduce your weight.”
Brian Tracy – America’s leading authorities on the development of human

potential and personal effectiveness.
“I’m amazed that everybody trying to lose weight or achieve a healthy body isn’t
applying the methods laid out in this book. Jean is so knowledgeable in nutrition
and exercise that I was able to achieve my goals in less than six weeks and be in
way better shape at forty 50 than I ever was in my twenties. The basic principle is
using food as fuel. But that doesn’t mean eating bland food and cutting out all
the goodies. But having an understanding of when and what you should eat at
certain times. As for exercising Jean explains how to work out hard and not
experience muscle soreness, allowing you to be more consistent and get real
results. Incredible that in over twenty years no one explained all of this to me.
This book is really presented in simple terms and is easy to follow, and as Jean
always say, “ it’s really simple, but not easy” as people don’t like changing their
habits.
Phill Collen – Def Leppard
5
Jean Carrillo's book isn't just empty words. It is based on his own
Personal transformation and the transformation of his many clients, including
some of the world's most famous entertainers. Pick it up, read it, apply it, and
change your life forever!
Chris Widener - Best-selling author and internationally recognized

leadership and personal development expert
Jean Carrillo has the gift of being simple without being simplistic, presenting a
comprehensive weight loss approach for solving personal overweight and obesity
problem, opening your mind to important values like health, longevity, vitality and
happiness. On top of reminding me about the principles of nutrition and training, I
also learned a lot of new things. What is interesting is the way Jean present the
principles and the workout, there is a lot of enthusiasm, passion and energy. I
find the book really rich in information and motivating. What grabs you in this
book is the importance of having a balance nutrition to prevent illness while
changing your physical appearance and gaining confidence within yourself. Buy
this book, but most importantly, use it!
Francis Benfatto
IFBB Professional Bodybuilder
6
. My name is Vivian Campbell, and I’m a guitarist with the rock group DefLeppard.
I’ve been training with Jean since summer ’06 and In recent months I’ve started
training with him 5 days a week in an effort to radically reshape my body for this
summer’s tour. I’m pleased to say that the results are in and I’ve been receiving
very many compliments and comments on my fitness level and the shape of my
body.
I’ve worked with other trainers in the past with reasonable results, but Jean’s
knowledge and application have enabled me to dramatically work towards
something I had never imagined possible. His knowledge of bodybuilding
combined with nutrition make it possibly to focus specifically on certain aspects
of the body and to target certain muscle groups. On top of this, his personality
and approach to our workout sessions have made it such that for the first time in
my life I actually look forward to, and enjoy my workouts more than ever before,
so much so that I feel bad on days I don’t train!
I can honestly say that at 46 years of age I’m the fittest I’ve ever been in my life –
both in terms of strength and aerobic capability. I’m more than pleased with the
definition that my body now has.
Vivian Campbell - Def Leppard
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I have been lifting weights for nearly 30 years. During that time, I have worked
out in countless gyms and encountered numerous individuals in the personal
training industry. Additionally, I have met many coaches and experienced many
coaching styles in athletics and in business.
I have met many outstanding leaders and undergone many leadership seminars
and tests during my 25 years in business. I started wrestling in grade school
and continued through college. I pursued competitive bodybuilding and
competed in 2 shows per year for almost a decade.
I have enjoyed daily workouts in a gym my entire adult life. I’ve lived in 6 states
and 2 countries and my career in global sales has taken me to gyms in over 100
other countries. After meeting Jean and reading his book, I can say
unequivocally that Jean clearly stands out among his colleagues. I attribute his
success to his outstanding leadership and coaching skills.
Jean is charismatic. He can inspire others simply because of his enthusiasm
toward coaching as a calling, an art and a discipline. Jean has a sincere desire to
help his clients. He gives them the highest regard, care and respect. Jean
models the life he wants for his clients.
He is humble, open, nurturing and grateful. Jean is an expert in the field, yet he is
constantly seeking more knowledge. Jean is perceptive, intuitive, curious and
inquiring. He is superb at listening and understanding the client’s needs and
CLEARLY communicating a shared vision of very clear-cut and common goals.
Then, Jean provides the support, encouragement, confidence and commitment
to excellence needed to achieve those goals. Jean Carrillo knows how to
motivate others to succeed, stay focused, believe in themselves and overcome
disappointments. He inspires others to aim higher, work harder and enjoy doing
it. Have fun succeeding with Jean!
Brian Hodous
Chief Customer Officer, Activision Blizzard, Inc.
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I have been very fortunate to be able to make a living doing what I love...singing,
writing songs, and performing in concerts since 1972, as the lead singer of REO
Speedwagon, I turned my life around and began running, working out, and eating
right, back in the mid eighties , and have keep in pretty decent shape ever
since.When I saw Phil Collen and Vivian Campbell’s performance during our
recent tour with Def Leppard, I was blown away. These dudes are in some
seriously good physical condition, and I was curious to learn their secret.
Obviously they both work incredibly hard, and are very motivated individuals, but
I knew there must be more.
Then I met Jean Carrillo ... actually I ran into him in the mids of a Martial Arts
session as Jean was training one of the Def Leppard Guitarists (Phil Collen). The
power and intensity of this workout was unbeilavable, and I immediately realized
that the other part was, Jean. He is such an open and friendly person, and I
could tell he believed passionately in what he was doing.
Jean’s book “Yes, It is All About Health”, is much more than a weight loss
manual. In reading it I have become re-energized , and re-inspired, I found it
really reader friendly, easy to follow, and I already feel results from following
Jean’s program. I am using his workout tips. I have a better awareness of the
foods I’m eating, which make choosing the best nutrition so much easier, and I
am drinking water like never before, thanks Jean’s encouragement.
Merci Beaucoup Jean
Kevin Croning – REO Speedwagon Lead Singer
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Jean Carrillo’s advice on exercise, the glycemic index, and general eating
practices are things I try to consider everyday. I feel healthiest and happiest
when I follow the simple guidelines in “Yes, It is All About Health”.
“Yes, It is All About Health” is the simplest most common sense approach to a
very complex subject: Your Health. It is easy to understand the fundamentals of
this book and begin to put them in daily practice. Even a little change can yield
surprising results when it comes to the human body.
If that endorsement sounds a low key for today’s world at large, then how about
this: Want to look and feel like the lean mean rockin’ machine you’ve always
dreamed of being?
“Yes, It is All About Health” is your road to glory, superstar! (talent and batteries
not inclued).
Lawrence Gowan – Piano Player & Singer for Styx
10
My 12 week Transformation using the principles from my book Jean
Carrillo
Week 1 Week 8 Week 12
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5 Week Transformation - Phil Collen
It’s not about losing weight; it’s about looking good, feeling good and being
healthy. Phil was 149 pounds. On the right, less than 5 weeks later, he is now
145 pounds. He is 4 pounds lighter and solid muscle. Remember that people
don’t judge you by the number on the scale, when you walk down the street you
don’t have your weight written on your face. People judge you by what you look
like.
Phil Collen Day 1 is 149 Pounds Phil Collen 35 Days Later 145 Pounds
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CONTENTS:
Chapter:
INTRODUCTION 14
1 GOOD HEALTH IS A CHOICE 18
2 BE REAL 20
3 ADJUSTING YOUR CALORIE INTAKE 23
4 STARTING YOUR PROGRAM 27
5 THE SECRET IS IN YOUR FOOD 32
6 CARBOHYDRATES 34
7 GLYCEMY INFORMATION 42
8 PROTEINS 44
9 FAT 47
10 WATER 54
11 VITAMINS 58
12 MINERALS 63
13 SUGAR: GOOD AND BAD 69
14 IDEAL WEIGHT FOR MEN AND WOMEN 71
15 HOW TO READ A LABEL 73
16 TIPS 76
17 WHY STRESS IS RELATED TO WEIGHT GAIN 82
18 ABS WORKOUT: THE ANSWER 83
19 WHY A CARDIO WORKOUT IS IMPORTANT 85
20 GOAL 87
21 WHY? 91
22 YOU WILL GO IN THE DIRECTION YOU ARE FACING 93
23 WHAT IF? 95
24 CHANGE YOUR THOUGHTS 96
25 STATISTICS THAT YOU NEED TO KNOW 98
26 FAST- FOOD CALORIES AND NUTRITION TABLES 103
27 THE ANT PHILOSOPHY BY JIM ROHN 110
28 CONTACT & INFORMATIONS 111
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INTRODUCTION
Hello, my name’s Jean Carrillo. I have been helping people for more than 20
years now to lose weight, burn fat and feel and look good. I currently hold a
B.E.E.S. first degree from the Center of Regional Physical and Sports Education
in Voiron, France. I am also a certified Kick Boxing and Muay Thai trainer and
Sports Nutritionist.
So why write this book?

People are going to think ‘yet another book on dieting,’ but wait! This is not a diet
program. People associate diets with depriving yourself of the foods you love.
But you can’t start any program with negativity in your mind. If you do, you’ve lost
before you even start.
There are so many miracle diets every year. Nearly every time I turn on the TV I
see new diet pills, new techniques, new machines, etc for losing weight and
burning fat. I have decided to write this book because I’m tired of seeing people
being ripped off by all these new fads.
I wish that people would take the time to read all the books I’ve read on this topic.
But I understand that in our society it is hard for some people to have the time to
read all the books available on losing weight, burning fat, building muscles, and
so on.
My questions to you are these:

How come, with all the miracle diets, new machines, diet pills, etc, people are
more overweight now than ever before? How come most American families own
a fitness machine of some sort (abs, bench, etc) and have tried a variety of
different diets, yet are still overweight?
What I have found:

I find that people will buy all these products because what they see on TV
promotes fast results. We live in a time where people don’t want to wait for
results; everybody wants everything NOW!
Advertisers are really good at selling these products to you and getting inside
your mind, confirming exactly what you want to hear: lose weight, burn fat, have
muscles, look sexy in just one week. Sadly, there is a huge market in this. But
they don’t care about you! They only care about your money and your dreams so
that they can use every inch of you.
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Realise the truth now: burning fat, losing weight, and building muscles takes
time. But remember, it is possible. Being overweight and fat doesn’t need to be a
permanent situation. You can change your body… starting right now.
Nobody else can do the job in your place so you need to be motivated, make the
decision to change and take action now.
There is a French proverb that says: “you can bring a horse to water, but you
can’t make him drink.” However, we also have another proverb that says: “but to
make the horse drink, the horse needs to be thirsty.” How thirsty are you to get in
shape and change your body? How tired are you of seeing the same body
everyday?
So, if you are not scared to read the truth, then please keep reading… After all,
the bible says, “the truth will set you free.” Don’t choose to live in the lie of the
advertiser. If you do, you’re going to lose for sure by following these ads. I can
guarantee that the only thing you are going to lose with products from advertisers
is your money. And yes, you’re going to lose a lot.
Before we start this new and exciting journey, I have one more question for you:
What would happen if I came to your house and threw ketchup, alcohol, oil, and
everything else I could find on your carpets, sofa, on the walls, in your bed, in
your car, etc? Would you be mad at me? I guess so 
Why? Why would you be mad at me?
Would you be mad because of the time you’d have to spend cleaning up? Or
because of the price of the things that I have destroyed? Maybe because you
think, ‘who am I to come into your house and do all this to you?’ Or you just think,
why did I do that? Perhaps because I don’t respect your property? Would you
feel like you’ve thrown your money away? Or annoyed because you will have to
find new furniture?
I’m sure all these questions and more would come to mind. So, now let me ask
you another question. How much is the human body worth?
The insurance companies and hospitals in the USA estimate that a living human
body costs about $45 million. That is when it’s broken down into fluids, tissues,
germ-fighting mechanisms, etc. A lung, for example, is worth $116,000, a kidney
$91,000 and a heart $57,000, and so on.
You have to remember that you only have ONE body for the rest of your life; you
don’t have an unlimited supply. It’s like time; you need to act NOW. The reason is
simple; you can’t have more time. You can have more money, no problem at all;
the banks are full. You can have more friends too, but you can’t have more time.
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We are all equal in this. Today will be the last March 15th 2005, or whatever, of
your life. When this day is gone, it is gone forever.
You have the power to take care of your body and you have the power to let it go
downhill too. This is why you have bought this book; to help you to learn how to
take care of your body and make changes for the better.
The fact that you have bought this book proves that you are ready for change
and want to change. What we need to do now is take action.
Are you tired of weightloss programs and products that promise unbelievable
results? Are you tired of spending hundreds of dollars on nutritional supplements
and miracle pills? Are you happy with what you see in the mirror everyday? Do
you like your body?
In this book you will learn and discover how to control your weight, look good,
and feel good, and also why carbohydrates are your friend and not your enemy.
I have personally helped hundreds of people just like you achieve weightloss and
fat reduction that they never thought was possible.
You will find that I am very direct. In this book I write as I talk. My clients come to
see me and want to lose weight and look good in one week and I tell them:
Please be honest with yourself. Do you really believe that the fat that you took
years to put on can disappear in just a few days?
The truth is so easy, healthy steps – repeated everyday for a period of time – will
change your body forever. You have to remember that nobody else is
responsible for you being overweight, you are. Stop blaming the kids, the lack of
time, the environment, or whatever else you can think of and realize that, when
you eat junk food it is a decision made by you and you alone.
Nobody has put a gun to your head and forced you to eat. The effects of the food
you put inside your body can only be removed by you; the one who put the food
inside, not a ‘magic pill.’ There are no secret pills or secret machines. However,
there are secrets and they are inside you: they are called motivation,
determination, and action.
This book will teach you the basic steps that will help you to burn fat and lose
excess weight that you’ve gained without having to spend hundreds and
sometime thousands of dollars on the latest fads.
Before we begin, I also want you to know that I completely understand how hard
it can be to find the time to prepare your food in advance, push yourself to do
your cardio and your weight training.
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But what is your definition of hard? For me hard would be pushing my truck for
ten miles in the blazing sun, carrying 200 pounds for one mile, running non-stop
for ten hours. Now, all that would be hard. But think about it; how hard is it to
wake up 30 minutes earlier each day and do a little cardio in front of your TV? Or
listen to your favorite music whilst exercising on a stationary bicycle.
How hard is it to just open your eyes and make a move? When the alarm goes
off you are the only one who can make the decision to get moving and keep
working.
Remember, it is your body, your image. Take a small step everyday and you are
going to reach your goal. If a ship’s visibility is down to 200ft because of fog, will
the captain stop and wait until it’s cleared? No, he would go forward 200ft, then
he would see the next 200ft and move forward again to see the next 200ft, and
so on, and so on.
You need to have the same attitude. You know your goal but you cannot see it
even though you know what to do to arrive at it. So, take one step at a time and
you will get closer and closer.
I wrote this book from my heart. Please read it, follow it, and try my ideas and I
will see you soon, in the shape of your life.
“You are the only one who has to live your life.”
David Viscott.
17
CHAPTER ONE
GOOD HEALTH
IS A CHOICE
People invariably take more time to prepare a cocktail, vacation, a party, etc,
than they do a healthy lifestyle. I believe that 60 per cent of people also live in the
past. My question is this: “can you be happy in the past?” Nobody plans to fail,
but people fail to plan. One thing is sure, ten years from now you will arrive, but
my question is, where?
Jim Rohn, my mentor, says, “We must suffer from 2 pains, the pain of discipline
or the pain of regrets”. Yet the pain of regret weighs tons while the pain of
discipline weighs just once.
Think about the things that can affect your eating habits and your health? What
triggers you to eat?
What do I mean by triggers? An example might be coming home from work,

sitting in front of the TV and automatically eating junk food. Soon you will be in
the habit of eating junk food whenever you’re in front of the TV. This is why I
recommend that people should train to eat in the kitchen, not in the living room in
front of the TV. Triggers can also be smells, places or friends. Find out what
yours are and change them, or they will change you.
Studies have shown that women are more likely to crave fat/sugar combinations,
such as chocolate, doughnuts, pastries etc, while men tend to crave fat/protein
foods, such as hamburgers, hotdogs, etc. According to Dr Leibowitz, a renowned
nutritionist, eating fatty foods and experiencing cravings for them is a ‘positive
feedback relationship,’ or a vicious cycle: the more rich, fatty foods you eat, the
more you crave them.
But why is this? Well, because a diet that’s high in fat can stimulate the
production of potent brain chemicals, further increasing your appetite for fat-rich
foods. You need to understand that fat and sugary foods stimulate these ‘feel-
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good’ chemicals. Both are likely to be foods we look for when we are in an
emotional crisis.
What can you do to stop these cravings?

First, recognize the difference between a craving and hunger. Realize that a
craving is momentary and will stay with you for about 15 minutes. As soon as you
crave foods that are not good for you, distract yourself with something else.
Don’t fight your brain and the ideas it creates but instead learn to change your
language about food.
Instead of saying:
I can never eat chocolate anymore.
Just say:
I can eat chocolate once in a while.
Instead of saying:
I can never eat at my favorite restaurant anymore.
Just say:
I can eat smaller portions when I eat out.
Instead of saying:
I need to stop snacking.
Just say:
I need to plan my snacking time with healthy foods.
So, when the craving comes, distract yourself! Call a friend, listen to music, go
for a run, DRINK A BIG GLASS OF WATER. Another trick is to brush your teeth.
You’ll rarely want to eat with the fresh taste of toothpaste in your mouth.
In addition, exercise will strengthen every part of your body: from bones,
muscles, to joints, etc. Aerobic and cardio exercises strengthen your heart, lungs
and oxygenates all your muscles. A good cardio and strength workout will
balance a good diet.
“Between two evils, choose neither; between two goods, choose both.”
Tyron Edwards.
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CHAPTER TWO
BE REAL
Stop hiding fat under your clothes and make-up. Would you trust someone
around you that is a liar? Of course not, so what do you think you are doing by
hiding?
We couldn’t control the day we were born and we can’t control the day we die.
The only control we can have is the time in-between.
People come up with a lot of excuses and one of them is their genes, that they
have big bones, big structures, and so on. But maybe you don’t know what genes
you have until you get your fat off!
You cannot afford to not do any exercise, the price is too big to pay and
remember, once you pay the price of exercise, you enjoy the benefits.
You would not treat your car like you treat your body. You put clean fuel in your
car, you have it regularly serviced. It is also up to you to control how often you
feed your own body correctly and how often you do your own service and see
where you are.
Health: Use it or lose it!
This book is not only about diet and fitness. It’s also about going in the right
direction. Oxygen is vital, more important than food and water. You can live up to
a month with no food and a few days without water, but how long can you survive
without oxygen?
We are living in a society of convenience that pushes us slowly toward laziness.

We have remote-controlled TVs, elevators, microwaves, etc. The more society
advances the less we actually move. Oxygen feeds every single cell in our
bodies. It’s the most vital ingredient, so get moving!
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We need to incorporate three fundamental things into our lifestyle:
1. Breathing (cardio).
2. Movement (weight exercise).
3. Food (nutrition).
It may surprise you to learn that Americans eat about 42 spoons of sugar per
day: this is equal to 150 to 170 pounds of sugar per year.
What do you want look like at the end of the program and how do you feel before
you start the program?
Thoughts give feelings.

Feelings make you take action.
Action = results.
You cannot start something without having a clear picture of the final result. In
other words you cannot build a house without a blueprint.
What is Belief? It is a thought you repeat over and over.
The fundamentals of workout success are:

Stretching.
• Aerobic exercise.
• Strength and weight training.
Stretching is extremely important. Stretching releases muscle tension, it can

improve flexibility, or at least maintain what flexibility you have. I suggest you
stretch everyday especially after a workout.
Aerobic exercise provides mental health benefits including: higher self-esteem,

stress relief, lower anxiety levels and even decreased depression. I suggest
doing cardio workouts a minimum of four times per week.
Strength and weight training provides enhanced physical appearance. It also

promotes higher self-esteem and self-confidence and all the attributes that go
along with feeling good about oneself. I suggest doing strength and weight
training workouts three times per week.
Aerobic exercise and strength training are both equally important. Remember,
everything affects everything. What I mean by this is that muscle building and
strength training, along with aerobic exercise, builds self-confidence. When you
feel good and look good, people view you in a different light than they would
someone who is overweight and out of shape.
Positive compliments reinforce your feeling of self-confidence. Your increased

comfort levels could help you in a job interview or in meeting new and vital
21
individuals. Your circle of friends and contacts could grow, who knows what
‘special’ individual you could encounter.
In order to burn fat and lose weight, you must first see and then admit the truth.
You need to realize that you are responsible for who you are. Why is this so
important? Because you cannot change something that you cannot see.
Once you admit that you have gained weight and put on fat through lack of
exercise and poor nutritional habits, you can then begin to change. You must
truly change, not for someone else, not for external reasons, but just for YOU.
Sure, you can lose five pounds in a week, or more even. You can also be sure
that you will be losing muscle and water instead of fat. Unfortunately it takes time
to build muscle but it takes only a few days to gain fat. You must teach yourself
to read nutrition labels on the products you buy from the grocery store. Later in
this book I will show you how to do that. I know what you are going to say, Jean I
don’t have time to read labels. You do! What you will find is that certain foods
contain too much fat. You will be able to recognize foods that are good for you
and ones that are bad. Buy the good ones. And the time to act is NOW.
Poor eating habits and no exercise = poor health.

Good eating habits and exercise = good health.
Your body reflects your lifestyle and personality.
Health is a habit and we are ruled by habits. There are three major habits that
apply. They will give you everything you want in life:
1. The work habit: “You reap what you sow”. Bible

2. The health habit: “He who has health has hope; and he who has hope,
has everything”. Martial
3. The study habit: “The more we study the more we discover our
ignorance”. Percy Bysshe Shelley
“Unless you change how you are, you will always have what you’ve got.”
Jim Rohn.
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CHAPTER THREE
ADJUSTING YOUR
CALORIE INTAKE
There are a variety of reasons why you may want to regularly adjust your daily
calorie intake both up or down as your program progresses:
1. Your activity levels will have changed from slightly active to highly active.
2. If you are dieting for weight loss or gain, you may be under-recording or
under-estimating the portions that you eat.
3. Your metabolism may slow down the longer you are on the program or
your metabolism may just be slower or faster than the norm.
4. Your weight changes significantly.
5. You may have reached your weight loss or weight gain goal and now may
be ready for your maintenance calorie intake program.
6. You are not reaching your weight or body fat percentage targets as quickly
as you would like.
Changing any of the above will require you to adjust your daily calorie intake to
compensate for one or more of the above factors.
Critical Health Warning: Never begin or use any diet program at less than a
1,000 calories per day without a doctor’s approval and supervision. Diets
below 1,000 calories per day, in some individuals, have caused death or
disability.
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Finding your ideal caloric intake for weight loss,
maintenance or gain:
Your Activity Level
Indicate your current weight here ___________. Conservatively rate yourself on

the following activity scale.
12 = very inactive (little physical activity, geriatric or slow metabolism).
13 = inactive (a sedentary office worker).
14 = slightly inactive (occasional games of golf or walks).
15 = moderately active (frequent jogging, calisthenics, tennis).
16 = highly active (almost always on the go, seldom sitting down or standing still).
17 = very highly active or strenuously active (a construction worker, mason or

athlete in training).
Enter your choice here on Line A ________.
Finding Your Ideal Maintenance Intake
Multiply Line A by your current weight.
Line A________ X __________ = _________(Line B)
For example: 150lbs (current weight) x 15 (activity level)

= 2,250 calories (equals Line B)
Line B is your caloric intake level for weight maintenance. It is the caloric intake
amount that will keep your weight stable at its current level.
Finding Your Ideal Caloric Intake for Healthy Weight Loss

WARNING: The human body cannot lose more than two pounds of actual body
FAT per week. The rest will be lost in muscle tissue, organ tissue and water
weight. Losing muscle tissue is counterproductive; it will slow your metabolism
and will cause you to be able to eat even less when your program is over.
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To lose weight at the rate generally recommended as safe by the American
Medical Association (two to three pounds per week for men and one to two
pounds per week for women), follow the steps outlined below:
Mark the number of pounds you want to lose each week here, Line C _______.
For each pound of fat you want to lose, you will need to reduce your weekly
intake by 3,500 calories. To find the proper calorie amount for your ideal weight
loss program, reduce the number of calories in your diet appropriate for the
number of pounds you plan on losing each week (Line C).
For example, if you want to lose two pounds a week, reduce your total weekly
caloric intake by 7,000 calories (2 x 3,500 = 7,000).
Record the total number of calories you need to reduce from your weekly diet to
reach your weekly weight loss goal (number of pounds x 3,500) on Line D
______
Divide this amount by seven for the number of days in the week (ie, 7,000
divided by 7 = 1,000 calories). This 1,000 calories equals the amount you must
reduce per day from your current daily calorie intake to lose two pounds per
week.
For example, if your ideal daily maintenance intake (from Line B, Part 2) is 2,250
calories, to achieve 2 pounds of weight loss per week, your reduced daily calorie
intake would equal 1,250 calories.
Mark your correct weight loss intake on Line E _____.
You now know that to achieve a 2lb per week loss of weight, you must limit your
food intake to 1,275 calories a day or less, while maintaining your current
exercise level.
Finding Your Ideal Caloric Intake for Healthy Weight Gain
The principles for weight gain and weight loss are similar, except that you add
3,500 calories to your diet each week for every pound you want to gain.
Exercise and the three weight loss methods:
Method 1: Reduce calorie consumption.
Method 2: Exercise more without eating more.
Method 3: Decrease calorie consumption AND increase exercise regimen.
25
A good formula to assure 2lbs of weekly weight loss using method 3 is to initially
reduce caloric intake by 800 calories from your current maintenance intake level,
while simultaneously adding 200 daily calories worth of EXTRA exercise.
This conservative approach ensures physical toning and promotes long-term

lifestyle improvements, without drastically reducing your daily food intake. Most
people require weeks to gradually increase exercise levels enough to reach an
additional weekly 3,500 exercise calorie deficit (500 calories of extra exercise per
day).
“One should eat to live, not to live to eat.”

Benjamin Franklin.
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CHAPTER FOUR
STARTING YOUR
PROGRAM
1. Start slowly. Getting into and being in shape is not a sprint, it is a marathon. It
does take time. Remember that the faster you lose weight, the faster it can pile
back on.
I love seeing before and after pictures of people on ‘Guru Diets.’ I’d love even
more to see these same people one year later. Did they keep the weight off? Of
course not! Consider this: one of those high-protein, low-carbohydrate diets will
distribute 1/3 of your weight to muscle, 1/3 of your weight to water and the last
third to fat. When you stop such a diet the weight comes back as water and fat,
not muscle.
Remember, muscle usage burns fat, so when you lose muscle you lose the
number one component that burns fat.
2. Again, start slowly. People often ask me how long I need to train. A basic
rule of thumb is 20 minutes of cardio daily alternated with 20 minutes of strength
or weight workout. If you feel that 20 minutes a day is a bit much, however, it’s
okay to start with ten minutes a day instead. You can always increase your
workout a bit at a time.
For your weight workout you should do at least four sets of ten to 16 repetitions.
If you can’t do ten reps, the weights are probably too heavy, but if you can easily
do more than 16 reps then you should increase the weight.
Please contact me for specific and personal programs

(www.ExtremeBodySculpt.com & www.loseweightandburnfat.com)
27
3. Choose an exercise location where you feel safe and comfortable. This
can be at home, in the gym, or even in a friend’s garage. Any place where you
can escape the pressures of the world and just enjoy your workout. This is why I
often tell my new clients that they may want to delay joining a gym.
4. Exercise equipment. Many people sign up for at least a one-year

membership to a gym and feel that after their first session they never want to go
back. They feel intimidated and uncomfortable surrounded by many new people
who are all in good shape.
So, invest a little money in a stationary bike, free weights, or even a jump rope.
You can often find these items at garage sales, many times as good as new.
You could even do your cardio workout in your living room sitting on a stationary
bike in front of the TV.
5. Choose a physical activity that you like. Can’t think of one? Create one! If
you like the outdoors, for example, then go mountain biking with your friends,
kids or even alone with your personal stereo. You won’t stick to an activity you
don’t like. I personally love doing my cardio workout whilst watching a DVD or
listening to a motivational program. I find the time flies by and I learn a lot in the
process.
6. Pick a time of a day that suits you. There are no hard and fast rules here.
Your best time is for you alone. I happen to be more of a morning person but I
know many of you may be afternoon or evening people instead.
7. Schedule your time. Put your chosen time on your calendar or in your daily
planner. This is time for you. People need to know that this is time you have
planned for yourself, and therefore, this is time you are not to be disturbed.
When starting a new program, unfortunately part of your body and mind will do
everything to trick you into quitting. In the beginning your body is going to be
shocked that you’re making it exercise… How dare you! This is why you have to
avoid that little voice in your head telling you to relax; you trained yesterday so
it’s okay to relax today. It will tell you all kinds of things… read your e-mail, return
phone calls, do laundry instead. Anything to come between you and your
workout.
When I hear that little voice I say to myself, if I don’t train now, will I be closer to
my goal of being fit and healthy or will I be farther from it? I then immediately
begin training; I don’t want to give my mind time to find excuses to argue with
me.
Who is the most important person in your life? Remember, it is not your kids,
spouse, parents, or anyone else. The most important person in your life is YOU!
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My mentor, Jim Rohn, said something to me once that changed my life. He
explained that when you depart on an airplane, the flight attendant explains the
emergency safety procedures. They explain that if the aircraft loses pressure,
oxygen masks will drop. They tell you to put it on yourself first, and then help
your kids or others around you. They don’t tell you to put them on your family first
and you last.
This is why we need to take care of our body. It’s the only place we have to live. I
believe that your body is a gift from God and what you do with it is your gift to
God.
Develop an exercise routine. It takes three weeks of daily exercise (cardio,

weights, or any other physical activity) to create a habit. This is why many people
give up during the first three weeks. This is also why New Year’s resolutions last
about one week.
Be creative! Working out should be fun, not painful. When many people think of
diet, nutrition or exercise they have negative images… sweat, pain, starvation.
These people join a gym and see many fit people working hard and immediately
become intimidated. They associate working hard with pain. They don’t realize
that when you are in good shape, working hard is easy because you are doing
what you love.
There are many excuses. Many people tell me they understand the need for a
balanced diet, cardio, and strength training. These same people tell me, yes I
understand but I just don’t do it and come up with many excuses.
A favorite excuse I heard recently was, ‘I just don’t have the time.’ Please
understand that you will never have more time. Everyone has 24 hours in a day,
fit or unfit, rich or poor. The difference is what you do with it. Instead of going
outside for a smoke, try keeping this time for you. Instead of gossiping on the
phone, keep this time for you. Instead of watching TV, use this time to do your
cardio. Instead of waking at your regular hour, wake up a little earlier.
The time is there, you just need to work with it.
Instead of saying I don’t have time to do my cardio, ask yourself, ‘how can I find
the time to do my cardio?’ Better question, better answer. Always ask ‘how can
I?’
Other people say that they don’t like to exercise because it’s boring. Ask yourself
how you can exercise and enjoy the process. Try, for example, doing your cardio
workout in front of your TV watching your favorite sitcom or show.
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This is another reason why I suggest to people who are starting a program to
start at home. Just like that you can remove the number-one excuse of… I don’t
have enough time. Build your body slowly but surely.
Remember that being healthy is a lifetime process. When you feel comfortable
with your body and with what you see in the mirror, then you can join a gym. It
will be hard for you to then go back to being in bad shape because your
environment will be healthy. It’s rare that you see healthy and fit people hanging
around with fat and overweight people. Not because they are better, but because
it’s a different lifestyle and your environment affects your decisions.
So what is an aerobic workout? Aerobic workout simply means with oxygen.

What is the most important thing in life? Oxygen. So, remember that in your
workout program, there are three basics things that you should near forget: 1.
Oxygen (cardio exercise); 2. Water (muscle tissue and vital organs); and 3. Good
balanced foods (feed the organs and replace cells). You cannot disassociate
these things; they work together.
As we mentioned earlier, aerobic exercise provides the most mental health

benefits, including self-esteem, stress relief, reduced anxiety and depression.
Muscle and strength exercises improve physical appearance. With that comes
increased self-confidence and everything attached to self-confidence. Everything
is important because a small decision affects everything else; it’s like a snowball.
For example, as soon as you start your cardio, you are going to burn fat and feel
better. Your self-esteem will increase, affecting your relationships, your job
performance, the people you meet, etc.
You are right, people shouldn’t judge you by your appearance, but let me tell you
the cruel truth we all know, THEY DO! People judge you by what they see in the
first five seconds they meet you. Later that may change because they might get a
chance to ‘know’ you but the first impression sticks. God says, “take care of the
outside and I will take care of the inside.”
So, we know what the fundamentals of good health and fitness are:
• Stretching.
• Aerobic workout.
• Strength workout.
And the fundamentals of good health nutrition are:

• Oxygen.
• Water.
• Nutrition.
Don’t rush. Do your cardio, do a strength workout, eat a balanced diet and the
weight will drop off and you will burn the fat. There is no doubt about it. But my
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advice to you is don’t go on a ‘diet’, whatever diet that is. Think for a second
please about how bizarre it is that people who are usually overweight and fat are
usually on a ‘diet.’
Plan your lifestyle, workout plan, and nutrition plan.

It is easier to prevent obesity and being overweight rather than fixing it once it’s
happened. What you get by being fit is not as important as what you become by
being fit. What you become is self confident, higher self-esteem, optimistic,
enthusiastic etc.
Nobody is lazy; people who say that they are lazy just have no serious goal and
reason to wake up in the morning. Find a goal that motivates you and take
action!
The only way to see your obstacles is to take your eyes off of your goal.
“The chains of habit are generally too small to be felt until they are too
strong to be broken.”
Samuel Johnson.
31
CHAPTER FIVE
THE SECRET IS IN
YOUR FOOD
Nutrition and health are related and cannot be separated. Healthy eating is
important. We gain weight by eating, not by watching TV, reading books, taking
care of the kids, etc. If I had a choice to make between exercise and eating
healthily, I would choose eating healthily.
Remember, it’s not the lack of exercise that makes us gain weight and become
fat; it’s the food we eat. That’s it, and until you understand that you will never lose
weight.
You can’t expect your car to work properly if you put diesel in the regular fuel
tank, so don’t expect your body to work properly if you feed it with junk food. You
get out what you put in. Your body is on alert all the time and everything you put
into your body will be stocked unless it is used. My motto is ‘used or stock it.’
I often say to my clients that it is easier to control your nutrition and fat intake
than it is to burn off the fat you’ve gained by exercising. You can be lazy in
exercising if you watch what you eat, but you cannot afford to be lazy in both. So
I suggest that you control your eating and do some exercise and cardio workout
on top.
So what is balanced nutrition?

A good nutrition program will include all the nutrients you need to grow and
maintain a healthy life. There are six nutrients that your body needs on a daily
basis. They are:
1. Carbohydrates.
2. Fat.
3. Protein.
4. Vitamins.
5. Minerals.
6. Water.
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Any diet that eliminates one of these nutrients will create an unbalanced nutrition
situation.
You must have a balance of carbohydrates, protein, fat, vitamins, minerals, salt
and fiber. If one of these is missing then it will create a snowball effect. If your
body needs protein, you will not grow properly and you will not be able to repair
the muscles that you have used during your workout. If you don’t eat
carbohydrates you will not have enough energy during the day and you will feel
tired. But, if you eat too much, then remember that food is energy and if you don’t
burn off the energy you have you will gain weight and become overweight. So, if
you are overweight it is because you eat more food (more calories) than you
burn.
Alcohol is not a nutrient because alcohol doesn’t help the body to perform.
Carbohydrates and fat are the main fuels used by your muscles when exercising
so if you shut down the carbohydrate from your nutrition program, you are
shutting down your main resource of energy. No energy, no workout, and no fat
burning.
Eating healthy food will:
- Increase vitality and energy for the rest of your life.

- Help you to control your weight.
- Boost your immune system.
- Improve sports performance.
- Keep you active and able to live longer.
- Help you to beat fatigue.
- Decrease the risk of illnesses such as heart disease, certain cancers,
diabetes, gallbladder disease, etc.
FIVE BASIC RULES THAT WILL NEVER CHANGE:

1. Eat low-fat foods.
2. Have a diet low in sugar.
3. Eat a high-fiber diet.
4. Eat a balanced diet.
5. Drink plenty of water.
Now, let’s look closely at the nutrient list and understand how and why we need
them.
“For the sake of the health, medicines are taken by weight and measure; so
ought food to be or by some similar rule.”
Philip Skelton.
33
CHAPTER SIX
CARBOHYDRATES
What are carbohydrates?
Carbohydrates are your body’s favorite source of energy.
There are two types of carbohydrates:

Complex carbohydrates
Complex carbohydrates require more time for the body to digest before entering
the bloodstream. You can find complex carbohydrates in: whole-wheat breads,
potatoes, pasta, brown rice, some fruits, vegetables, beans and legumes.
Simple carbohydrates
Simple carbohydrates are easily digested and quickly enter the bloodstream to
produce an almost immediate energy surge. Examples of simple carbohydrates
are: table-sugar, syrups, preserves, jellies, ordinary sodas/soft drinks, sweets,
candies and cakes.
What you need to know:

• All carbohydrates turn into a sugar, called glucose, once they enter the
bloodstream.
• Your body doesn't discriminate between the different types of
carbohydrates.
• The body knows that sugar is sugar, whatever the source.
So, remember that every time you eat more carbohydrates than your body
needs, your blood sugar levels will increase as well as your blood glucose levels.
How many carbohydrates do I need?

About 60 per cent of our caloric intake should be in the form of complex
carbohydrates.
Do carbohydrates change into fat?

Yes, carbohydrates change into fat if they are not used by the body. Remember,
carbohydrates are energy. Your body doesn’t throw away the energy it doesn’t
use; the body stores this energy as fat.
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What are the best carbohydrates?
All carbohydrates are good. So, if somebody tells you that candies, soda and
chocolates are not good, they are wrong. What is wrong is the amount you eat
and the time of day you consume them. This will make the difference in your
body fat content. You can read a more detailed explanation about time and
quantity later. Basically, don’t eat more carbohydrates than your body can burn.
All the excess calories at the end of the day will be stored as fat. But I suggest
that you include fibrous carbohydrate in each meal (asparagus, green beans,
carrots, cauliflower, peppers, spinach, squash, broccoli, cabbage, celery,
cucumbers, lettuce, eggplant).
Also, it is better to eat carbohydrates with a low glycemic index.
Watch simple carbohydrates: ‘sugar’

A human body needs about three teaspoons of sugar a day. The average
American eats over 42 teaspoons of sugar per day, however, which is equal to
150 to 170 pounds per year. So how come we eat so much sugar without
thinking? Take a look at this chart to understand where most of our sugar comes
from.
Approximate Sugar Content
Beverages
Food Food Portion Size (tsp)
Cola drinks 12oz 9
Ginger ale 12oz 7
Orangeade 8oz 5
Root Beer 1 0oz 4 1/2
Seven-Up 12oz 9
Soda pop 8oz 5
Sweet cider 1 cup 8oz) 4 1/2
Jams and Jellies

Apple butter 1 tbsp 1
Jelly 1 tbsp 4-6
Orange marmalade 1 tbsp 4-6
Peach butter 1 tbsp 1
Strawberry jam 1 tbsp 4
Candies
Chewing gum 1 stick 1/2
Chocolate cream 1 piece 2
35
Chocolate mints 1 piece 2
Fudge 1oz square 4 1/2
Gum drop 1 2
Hard candy 4oz 20
Lifesavers 1 1/3
Peanut brittle 1oz 3 1/2
Marshmallow 1 1 1/2
Fruits and Canned Juices

Raisins 1/2 cup 4
Currants, dried 1 tbsp 4
Prunes, dried 3-4 medium 4
Apricots, dried 4-6 halves 4
Dates, dried 3-4 stoned 4 1/2
Fruit cocktail 1/2cup 5
Rhubarb, stewed 1/2cup 8
Applesauce unsweetened 1/2cup 2
Orange juice 1/2cup 2
Grape juice, commercial 1/2cup 3 2/3
Breads and Cereals

White bread 1 slice 1/2
Hamburger bun 1 3
Hot dog bun 1 3
Cakes and Cookies

Angel food cake 4oz 7
Applesauce cake 4oz 5 1/2
Banana cake 2oz 2
Cheesecake 4oz 2
Chocolate cake, plain 4oz 6
Chocolate cake, iced 4oz 10
Coffeecake 4oz 4 1/2
Cupcake, iced 1 6
Fruitcake 4oz 5
Jelly-roll 2oz 2 1/2
Orange cake 4oz 4
Pound cake 4oz 5
Sponge cake 1oz 2
Strawberry shortcake 1 serving 4
Brownies, unfrosted 1 (3/4 oz) 3
Molasses cookies 1 2
Chocolate cookies 1 1 1/2
36
Fig newtons 1 5
Ginger snaps 1 3
Macaroons 1 6
Nut cookies 1 1 1/2
Oatmeal cookies 1 2
Sugar cookies 1 1 1/2
Chocolate éclair 1 7
Cream puff 1 2
Donut, plain 1 3
Donut, glazed 1 6
Dairy products
Ice cream 1/3 pint 3 1/2 oz 3 1/2
Ice cream cone 1 scoop 3 1/2
Eggnog, all milk 1 (8oz) 4 1/2
Ice cream soda 1 5
Cocoa, all milk 1 cup (5oz milk) 4
Ice cream sundae 1 7
Chocolate, all milk 1 cup (5oz milk) 6
Malted milk shake 1 (10oz) 5
Sherbet 1/2 cup 9
Miscellaneous
Ketchup 1 tbsp 1
Barbecue sauce 1/2 cup 2
(Taken from: Eva Hamilton and E. Whitney. Nutrition Concepts and

Controversies. New York: West Publishing Co. 1979.)
What is Glycemy?
The Glycemic Index (GI) is a numerical system of measuring how fast a

carbohydrate triggers a rise in circulating blood sugar. Foods that are digested
and absorbed slowly will have a lower GI. Remember, not all carbohydrates
cause a rapid rise in blood sugar; only carbs with a high glycemic value do this.
Why is this so important to know?

There are two mechanisms that your body uses to regulate blood sugar: Hunger
and insulin production.
Hunger:
When blood-glucose levels fall, the brain sends a signal that you are low in blood
sugar. The low blood sugar signal is ‘hunger.’ So, like everybody, when we feel
37
hungry we eat. This food is converted into glucose and our blood sugar levels
rise. When we don’t eat and our blood-glucose levels fall too low, we trigger the
condition known as hypoglycemia.
Insulin:
When our blood-glucose levels rise, the brain tells our pancreas to release a
hormone called insulin. So what happens when insulin is released? The insulin
helps to disperse the glucose and our blood sugar levels fall.
What are the effects of low glycemy index foods in your body?
1. Smaller rise in blood glucose levels after meals.
2. Low GI diets can help people lose weight.
3. Improve the body's sensitivity to insulin.
4. High GI foods help re-fuel carbohydrate stores after exercise.
5. Improve the control of diabetes.
6. Keep you fuller for longer.
7. Prolong physical endurance.
What is low and what is high?
Low Glycemic Index foods:

Foods with a GI rating below 55 are considered to have a low glycemic index.
Medium Glycemic Index foods:

Foods with a GI rating between 55 and 70 are considered to have a medium
glycemic index.
High Glycemic Index foods:

Foods with a GI rating above 70 are considered to have a high glycemic index.
Where can I find the GI of all foods?

All ratings can be found at www.glycemicindex.com/
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GLYCEMIC INDEXES OF COMMON FOODS
Breads & grains Fruits Snacks

waffle - 76 watermelon - 72 rice cakes - 82
doughnut - 76 pineapple - 66 jelly beans - 80
bagel - 72 raisins - 64 graham crackers - 74
wheat bread, white - 70 banana - 53 corn chips - 73
bread, whole wheat - 69 grapes - 52 life savers - 70
cornmeal - 68 orange - 43 angel food cake - 67
bran muffin - 60 pear - 36 wheat crackers - 67
rice, white - 56 apple - 36 popcorn - 55
rice, instant - 91 Starchy vegetables oatmeal cookies - 55
rice, brown - 55 potatoes, baked - 83 potato chips - 54
bulgur - 48 potatoes, instant - 83 chocolate - 49
spaghetti, white - 41 potatoes, mashed - 73 banana cake - 47
whole wheat - 37 carrots - 71 peanuts - 14
wheat kernels - 41 sweet potatoes - 54 Sugars
barley - 25 green peas - 48 honey - 73
Cereals Legumes sucrose - 65
Rice Krispies - 82 baked beans - 48 lactose - 46
Grape Nuts Flakes - 80 chick peas - 33 fructose - 23
Corn Flakes - 77 butter beans - 31 Beverages
Cheerios - 74 lentils - 29 soft drinks - 68
Shredded Wheat - 69 kidney beans - 27 orange juice - 57
Grape Nuts 67 soy beans - 18 apple juice - 41
Life - 66 Dairy
oatmeal - 61 ice cream - 61
All Bran - 42 yogurt, sweetened - 33
milk, full fat - 27
milk, skim - 32
What is the best time to eat carbohydrates?

It is better to eat complex carbohydrates early in the day. These carbohydrates
take more time to enter the bloodstream, therefore, I suggest you eat complex
carbohydrates in the morning, and reduce them after noon or 1pm.
Remember that the carbohydrates that your body doesn’t use will be stored as
fat. When you eat complex carbohydrates early in the morning, your body will
use them and burn them up during the day as energy.
What errors do people make with carbohydrates?

Statistics show that 70 per cent of your daily carbohydrate needs are eaten at
night, usually at dinner. A lot of people eat big meals at night full of complex
carbohydrates. This is often followed by bigtime TV relaxation, then to bed. The
body now has to process this large amount of carbohydrates.
39
The carbohydrates are converted into sugar as it enters the bloodstream.
Remember that sugar equals energy and a large meal of complex carbohydrates
means lots of sugar.
The brain will ask all the body parts “who needs energy; I have a lot to give?” But
when the brain asks this question, most people are already in bed sleeping or
relaxing and because no muscle or body part needs energy, the brain will order
the sugar to be stored as fat instead. Everything your body doesn’t use will be
stocked as fat. Now, I think you understand why people gain weight.
What is glycogen?
Glycogen is a form of glucose (sugar energy) that is stored in your liver and
muscles. During short periods of strenuous activity your body will use the
glycogen for energy.
Muscle uses its glycogen storage for energy during strenuous exercise. This is
why we recommend that you drink or eat simple carbohydrates right after a
weight workout, thus replenishing your glycogen storage.
Everybody talks about low-carb diets, what do you think?

A lack of carbohydrates can make it difficult or impossible to exercise properly,
especially in higher intensity or longer duration aerobic activities. Remember that
high intensity and/or aerobic activities can be beneficial in preventing and treating
heart disease, hypertension, diabetes, arthritis, and some forms of cancer.
Proper exercise is vital in weight and stress management. Also, the more muscle
you have the more you burn fat. To build muscle you need to workout, to workout
you need energy, and once again the body’s favorite source of energy is
carbohydrates. Therefore, by shutting down your carbohydrate intake, you will
have no energy to workout.
If carbs are good then why do we hear so much about bad carbs?
What you need to look at when you eat carbs is the time at which you eat them
and the type that you consume. Immediate energy is produced by simple
carbohydrates (sugar), while longer-term energy is produced from complex
carbohydrates.
Another thing you need to know about carbs is the Glycemic Index. As we said
earlier, GI is the effect carbohydrates have on blood sugar. GI measures how
quickly a food that contains carbohydrate changes into blood sugar.
Another tip is to try to eat carbohydrates in combination with protein to decrease

the impact on blood sugar.
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How many carbohydrates do I need?
Ideally carbohydrates should make up 50 to 60 per cent of your nutrition. Healthy
eating requires the majority of carbohydrate intake to come from complex
carbohydrates, such as starchy vegetables, whole natural grains, rice, and
vegetables, as well as ‘naturally occurring’ simple sugars, such as those found in
fresh fruits and vegetables.
These unrefined carbohydrates are packed full of fiber, vitamins, and minerals.
So, as you can see, all carbs are good. It is the quantity and the time you eat
them that makes the difference.
I believe that the best balanced meal is:
Lean Protein + Complex or Starchy Carbohydrate + Fibrous Carbohydrate
• Eat simple carbohydrates (fruit) in moderation early in the day.

• Eat complex carbohydrates.
• Eat fibrous carbohydrates because they are less fattening and are very
healthy. They are less likely to be converted into body fat, are a great
source of energy, and because our brain depends exclusively on them.
Complex carbs are essential ingredients in any healthy weight loss

program. That's why low-carb diets are so UNHEALTHY.
“The best motivation is self-motivation. The guy says, ‘I wish someone

would come by and turn me on.’ What if they don’t show up? You’ve got to
have a better plan for your life.”
Jim Rohn.
41
CHAPTER SEVEN
GLYCEMY
INFORMATION
Fact: High levels of insulin make you fat. Lower insulin levels make you
thin.
All carbohydrates are broken down during the digestion process into sugars.
After you eat, digest, and absorb carbohydrate foods, your blood glucose (sugar)
level normally rises. Your pancreas release insulin and this transports the
glucose into your body, and your body uses the glucose as energy.
When you have more glucose in your body than your cells need, the insulin takes
extra blood glucose and transports it into fat storage instead.
Now, the more overweight you are, the more resistant to insulin you tend to
become. The reason for this is that the extra adipose tissue (extra fat in your
body) causes a hormone reaction (a rise in body cortical) that closes the cell’s
doors to incoming glucose, which has no other choice than to turn into fat.
Caffeine, artificial sweeteners, and nicotine can all cause an increase in insulin
levels. Therefore, a diet coke, or sweeteners in your coffee, send confusing
signals to your body. Your body receives a signal for glucose (fake) to raise the
insulin level but nothing comes. The result often leads to low blood sugar and
hunger.
There are two keys to controlling your insulin levels: Nutrition and physical
activity.
Protein foods do not cause insulin to spike. In addition, protein mixing with other
foods counteracts and lowers insulin’s reaction to those other foods. Protein is an
important ingredient needed by the body to make Dopamine, a chemical
messenger in the brain whose function is to tell you when you are hungry or full.
42
But your Dopamine level is also important in maintaining feelings of well-being. If
you are low in protein, you may not be able to make enough Dopamine, so the
result is feeling depressed, with a lack of energy, and having food cravings.
When you don’t have enough Dopamine in your body, you may crave chocolate,
caffeine, sweets, fried or salty foods. You therefore need to have protein in every
meal.
Fatty foods do not trigger feelings of fullness, so you are more likely to overeat.
Now every 2 to 2 _ hours you can eat 30gr of carbohydrates without it turning to
fat. If you feel hungry in-between, you can always eat protein.
When you eat every three to five hours, frequent and small meals, you keep your
blood sugar levels more constant. This is why people who eat twice a day have a
problem losing weight; your body is trying to survive and doesn’t want to let the
fat go for fear of never getting fed again.
Remember that protein and fat can be turned into glucose for energy, but
carbohydrates and fats cannot be turned into protein to build muscle. Only
proteins make muscle.
Fructose and lactose are both immediately turned into a storage form of sugar
called glycogen, which is stored in the liver rather than entering the bloodstream
as blood glucose.
So fruits that are high in fructose do not raise blood sugar significantly and will
have a lower glycemic response than fruits that are mostly glucose. Beans,
legumes, dairy products, and vegetables have a very small effect on blood
glucose and insulin levels, and this is why you can include them in high
proportions in your diet.
“Without labor nothing prospers.”

Sophocles.
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CHAPTER EIGHT
PROTEINS
What is protein?
Protein’s job is to repair muscle tissues, to help you grow, and to make essential
hormones and enzymes in your body. Proteins make up everything in and on
your body. That's right, everything: Fingernails, hair, skin, brain, internal organs,
teeth, and of course, muscle.
Why do we need protein?

Besides water, protein is the most abundant material in our body. Protein makes
up about 20 per cent of our body weight. If we are not getting enough protein in
our diet, we may be making it hard for our bodies to run efficiently.
Did you know that over 98 per cent of the molecules in your body are replaced
every year? Because of this you need protein as a building block. If you don't get
enough protein, or if you are eating poor-quality protein, your body will not grow
strong muscles, bones, blood, teeth, etc.
Protein makes sure that vital components get around by making hemoglobin, the
part of red blood cells that carry oxygen to every part of your body. Protein
makes antibodies, the cells that fight off infection and disease.
Therefore, when you fall off your bike and scrape your knee, your brain calls for
protein to come to the rescue. Protein helps make your cuts and scrapes heal.
Remember, during any strength training or weightlifting workout, your muscles
are getting broken down. To rebuild and repair your muscles you need high
quantities of protein.
If you do not eat enough protein, your body will cannibalize itself to get the
protein it needs from existing muscle tissue. This will result in less muscle, less
fat burning, and a slower metabolism.
Why is protein critical for fat loss?

Protein is used for building and repairing muscle tissue. Most people who want to
lose weight and lose fat reduce their calorie intake. Unfortunately, your body
views fat stores as more precious than your muscle tissue.
44
Your body will tend to eat up muscle tissue before it goes to fat for energy. This
is very unfortunate because muscle tissue is a great calorie-burner. Remember,
the bigger the muscles the more you burn fat. Even when you’re doing absolutely
nothing!
How much protein do I need?

The standard recommendation for athletes is to have between 0.5 and 0.7 grams
per pound of bodyweight per day, although some research indicates a ratio as
high as 0.9 grams per pound is beneficial.
This means that if you weigh 150 pounds, you should try to eat between 75 to
105 grams and even up to around 135 grams of protein per day. Divide the
number by four or five and you will find out how much protein you need to eat in
each meal.
When is the best time to eat protein?

Protein controls appetite. It’s better to eat some protein first before other foods.
Protein slows down the spikes of insulin production.
First thing in the morning:

Remember that your body has been sleeping for six to eight hours and needs to
be fed good nutrients. I love to drink a protein shake as soon as I wake up
because a protein shake is more quickly assimilated than regular food and goes
to the muscles faster. Be sure to follow this with a good breakfast, of course,
including carbohydrates.
Immediately after a workout:

If you only take protein once per day, this is the absolute best time to take it.
Every time you workout and use your muscles, you damage the muscle fiber,
which needs to be repaired by protein.
The best time of the day to take your protein is immediately after you finish your
workout. Consume protein (20 to 30 grams or so) within minutes after exercise.
This will provide your body with the raw materials it needs to recover without
breaking down its own muscle tissue.
Last thing at night:

Before you go to sleep feed your body some protein. Remember, when you are
asleep you are not adding protein to your system. Whey protein powder is the
best. Try mixing your whey protein powder with milk. This is because whey
protein during sleep is digested by your body quickly. Milk protein is digested
slowly. During sleep, you want your protein to be metabolized slowly so that your
body gets a more even supply over the course of the night. By mixing ‘fast’ and
‘slow’ proteins, you get the benefits of the higher-quality whey with the slower
digestion time of the milk.
45
In-between meals:
A quick protein shake can be a great snack in-between meals. It helps keep your
body supplied with protein all day long. Remember, the main point of eating
protein is to give your body the protein it needs all day long. This is why it would
be a good idea to eat a meal once every three hours or so to ensure your body
will always have what it needs.
Where can I find protein?

Red meat is an excellent source of protein. However, this means LEAN red meat
(try not to eat more than two times per week). Also, avoid red meat at night as it’s
hard for the stomach to digest.
Poultry, chicken and turkey is another good source. However, avoid eating the
skin because it is full of fat.
Egg whites contain protein, but avoid the yolk as it is too fattening.
Fish, ie tuna, is an excellent choice for high protein. Tuna is a low-fat protein
source if packed in water, not oil.
Soy protein is a good source for vegetarians. As is cottage cheese and protein
powders.
Protein powders:
Whey protein = Quickly digested and absorbed. Best time to take this is first
thing in the morning on an empty stomach, also before and after a workout.
Casein = Slow digesting protein. Excellent as a meal replacement and also

before bedtime.
Egg = One of the highest quality proteins. Good for those who are on a diet or
allergic to milk proteins.
Soy = Enhances thyroid hormone, which increases metabolic rate to support fat
loss.
“I have only one life, and it’s short enough. Why waste it on things I don’t
want most?”
Louis Dembitz Brandeis.
46
CHAPTER NINE
FAT
What about fat in the American diet?
Research has found that 42 per cent of energy in the standard American diet
comes from fat. About half of the adults in the United States are overweight;
that's 97 million people who have too much fat. Eating less fat can reduce your
risk of cancer but Americans eat a whopping 34 per cent of their daily calories
from fat.
What is fat?
Fat is a concentrated source of energy. One gram of fat equals nine calories.
How many grams of fat do I need?

Fat is just as important as proteins and carbohydrates for good health. We need
at least 20 grams (four teaspoons) of fat per day. In fact, fat deficiencies can
cause or worsen many conditions that plague modern society, such as asthma,
diabetes, multiple sclerosis, Alzheimer's, and even cancers have been linked to
fat deficiencies.
Every cell in your body needs fat. Fats regulate the body’s thermostat and protect
vital organs.
I recommend my clients not to exceed 15 per cent of their daily calorie intake
from fat.
Some of the most important information about fat (so parents read this
information carefully!)
Fat cells can increase about a thousand-fold in volume. They can also multiply.
When fat cells expand to their outer limits, which happens after a significant
weight gain, fat cells divide and form new fat cells.
This is where we have a big problem. You need to understand that when a new
fat cell is created, you have it for life. This is why it’s so difficult to lose weight
when you have become overweight or obese.
47
So, my advice to you is to avoid this process in the first place. Avoid gaining too
much weight. It doesn’t mean that it’s impossible for overweight or obese people
to lose the fat, however, and it doesn’t mean that you need to watch these cells
because they are ready for expansion.
What is all the talk about good fat and bad fat?
There are three kinds of natural fat: Saturated, monounsaturated, and
polyunsaturated.
Don’t be scared by the names, I will explain which ones are good and which ones
are bad. Remember, whether good or bad, fat is nine calories per gram.
Saturated fats are usually of animal origin. Saturated fat raises the level of
cholesterol in the blood. Raised blood cholesterol is associated with an increased
risk of heart disease.
Monounsaturated fat is found in olive oil, canola oil, peanut oil, and in most nuts
and nut butters. This type of fat does not cause cholesterol to increase.
Vegetable fats are generally unsaturated.
Polyunsaturated fats are liquid at room temperature. Two major categories of

polyunsaturated fats are Omega-3 and Omega-6 fatty acids. These fats are
extremely healthful. They can protect against sudden death from heart attack.
They can also help a person lower his or her triglycerides.
Omega-3 fats
Omega-3s are ‘good fats’ used by the body to produce hormone-like substances
with anti-inflammatory effects. The best sources of Omega-3s are fatty fish, such
as salmon, sardines, mackerel, herring, and rainbow trout, among others. Canola
oil, walnuts, and flaxseed also contain some Omega-3s.
Omega-6 fats
Omega-6s can reduce the bad LDL cholesterol and total cholesterol levels.
However, too much Omega-6 intake can also reduce the levels of good HDL
cholesterol. Therefore, limit your intake to ten per cent of the total calories
consumed daily.
The best source of Omega-6s is: Meat, eggs, dairy, oils from corn, cottonseed,
linseed, peanut, poppy seed, pumpkin seed, safflower, soybean, sunflower seed,
and wheat germ.
So what happens if you have too much cholesterol in your blood?

If you have too much cholesterol in your bloodstream, it can collect in the blood
vessel walls causing these ‘pipes’ to become narrower. This can clog the blood
vessels and keep blood from moving freely, the way it's supposed to.
48
When clogging gets worse, it can cause damage to the heart, creating heart
attacks and to the brain by causing strokes.
Cholesterol is not only an adult problem but also affects children.
You have two types of cholesterol:

HDL (good cholesterol – to remember this, think of H for healthy) and LDL (bad
cholesterol).
The problem is that most cholesterol is LDL (low-density lipoprotein) cholesterol.
LDL is more dangerous because it is more likely to clog blood vessels because it
carries the cholesterol away from the liver and into the bloodstream, where it can
stick to the blood vessels.
HDL (high-density lipoprotein, good cholesterol), on the other hand, carries the
cholesterol back to the liver where it is broken down.
What’s the fuss about cholesterol?

Cholesterol is like a wax. It's found in many foods, in your bloodstream, and in all
your body's cells. Most of the body’s cholesterol is manufactured in the liver. The
American Heart Association recommends that we limit our average daily
cholesterol intake to less than 300 milligrams, less is even better.
What are the factors that influence cholesterol levels?
1. Nutrition:
Foods that are high in saturated fats, such as palm and coconut oils will raise
your cholesterol levels. Avocados which are about 90% fat, and other fat foods of
vegetable origin can lower the cholesterol levels. Examples of foods that contain
high levels of cholesterol are eggs and red meat, lard and shrimp. These foods
can significantly raise blood cholesterol levels.
2. Age:
Cholesterol levels tend to increase as we become older.
3. Weight:
Overweight people are more likely to have high blood cholesterol levels. A
greater risk of increased cholesterol levels occurs when that extra weight is
centered in the abdominal region, as opposed to the legs or buttocks.
4. Gender:
Men tend to have higher LDL levels and lower HDL levels than women do,
especially before the age of 50. After 50, when women are in their post-
menopausal years, decreasing amounts of estrogen are thought to cause the
LDL levels to rise.
49
5. Genetics:
Some people are genetically predisposed to having higher levels of cholesterol.
This tendency towards higher cholesterol levels is often passed on from parents
to their children.
6. Diseases:
Diabetes can lower HDL levels, increase triglycerides and accelerate the
development of atherosclerosis. High blood pressure, or hypertension, can also
hasten the development of atherosclerosis, and some medications used to treat it
can increase LDL and triglycerides and decrease HDL levels.
7. Lifestyle:
High levels of stress can raise total cholesterol levels, and cigarette smoking,
which can lower a person's HDL level as much as 15 per cent. Strenuous
exercise can increase HDL (good cholesterol) levels and decrease LDL levels.
Exercise can also help reduce body weight, which, in turn, can help reduce
cholesterol.
Blood cholesterol vs. dietary cholesterol

Our bodies make all the cholesterol we need: 85 per cent of your blood
cholesterol is produced by your body. The other 15 per cent comes from our
nutrition.
Why is there so much talk about cholesterol in our diet? Because people eat
too much food with high cholesterol and saturated fat. The results have been
associated with atherosclerosis and the build-up of plaques that can narrow or
block blood vessels.
So what happens when this occurs? Arteries become smaller due to the wax-
like buildup and a heart attack can occur. The blocked artery can also develop
rough edges. This can cause plaques to break off and travel, obstructing blood
vessels elsewhere in the body. A blocked blood vessel in the brain can trigger a
stroke.
What are some foods that have a lot of cholesterol?

Meat, eggs, butter, cheese, and milk have cholesterol. Fruits, vegetables, and
grains don't have any cholesterol. In addition to cholesterol, it's a good idea to
limit the amount of saturated fats and trans fats in your diet, which can raise
cholesterol levels in your blood. They are most often found in high-cholesterol
foods, some margarines, and many store-bought baked goods like cookies,
crackers, and snack cakes.
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How can I control my cholesterol?
Exercise helps to control the amount of cholesterol in your blood and keep you
healthy. Follow a low-saturated fat, low-cholesterol diet. Smoking lowers HDL
cholesterol levels and increases the tendency for blood to clot so try and cut
down or quit.
In conclusion you need to know your fats!

There are only four kinds of fats: monounsaturated, polyunsaturated, saturated,
and trans.
Saturated fats: The ‘bad’ fats, which are known to raise blood cholesterol
levels.
Monounsaturated fats: The ‘good’ fats, which can lower blood cholesterol
levels.
Polyunsaturated fats: The ‘in-between fats’, which have some good and
some bad properties.
Trans fatty acid: A man-made fat, which is worse for you than saturated
fats. These are made when certain oils are heated (see below) and are also
present in foods that contain hydrogenated oils, such as margarine. If you
do use margarine then buy one that is non-hydrogenated. Read food labels
and avoid all products that contain hydrogenated oils.
To summarize: Use more olive oil, avoid tropical oils, eliminate

hydrogenated oils and trans fatty acids from your diet. These are simple
steps towards good health.
Trans fat should be completely eliminated from everyone's diet – no

exceptions!
The brain and central nervous system are largely constructed of fat. Even mild
deficiencies are associated with mental and nervous disorders, from mild
forgetfulness to schizophrenia1 and from peripheral neuropathy to multiple
sclerosis. And just as with your other cells (though far more slowly) your body
builds brain cells and wraps myelin (fat) around your nerves every day, thus
requiring a steady supply of fat.
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DIETARY FATS
State at
Effect on Cholesterol
Type of Fat Main Source Room
Levels
Temperature
Olives, olive oil,

canola oil, peanut
oil, cashews,
Monounsaturated Liquid Lowers LDL; raises HDL
almonds, peanuts,
and most other
nuts, avocados
Corn, soybean,
safflower,
Polyunsaturated Liquid Lowers LDL; raises HDL
cottonseed oils,
fish
Whole milk, butter,
cheese, ice cream,
red meat,
Raises both LDL and
Saturated chocolate, Solid
HDL
coconuts, coconut
milk, and coconut
oil
Most margarines,
vegetable
shortening,
partially
hydrogenated Solid or semi-
Trans Raises LDL
vegetable oil, solid
deep-fried chips,
many fast foods,
most commercial
baked goods
Conclusion: Should I stop eating all fat?

No, your body needs fat to function properly. It wouldn’t be healthy to live without
fat. For example, some of the soluble vitamins such as A, D, E and K are
dissolved in fat.
Fats help to build certain hormones. Fat also provides cushion for your body
organs. Fats help you to keep you warm.
52
So how much fat do I need to eat per day?
If you are satisfied with your weight, you should get about 20 to 25 per cent of
your daily calories from fat (of course you must exercise daily too).
If your weight is five to 25 pounds overweight, you should get about 15 to 20 per
cent of your daily calories from fat (of course you must exercise daily).
If your weight is 25 to 100 pounds overweight, you should get about ten per cent
of your daily calories from fat (of course you must exercise daily).
Study:
Studies have shown that when both parents are obese, the chances that your
kids will be obese too are a staggering 60 to 80 per cent. Yet, when parents are
healthy and fit, that is reduced to only nine per cent.
Don’t make your child responsible for your mistakes and errors in judgment.
Avoid oils such as canola, olive, soybean, oil-based salad dressings,

mayonnaise, bacon, Crisco, etc. when you are trying to reduce your body fat.
Avoid nuts. Peanuts contain the lowest fat in the nut group which are already
83% fat.
It is best to avoid butter and margarine, they are the same, and both are like
Vaseline. They enter the arteries and slow down one of the main roles of blood,
transporting nutrients throughout the body.
Reduced, light, low, fat free. What is all this?

Get into the habit of reading labels when you shop.
Reduced = 25 per cent less fat than the original.
Light = 50 per cent less fat than the original.
Low = 3gr of fat or less per serving.
Free = less than _ gr of fat per serving.
“Do the thing you fear, then the death of fear is certain.”
Brian Tracy.
53
CHAPTER TEN
WATER
Water and humans
The human body is two-thirds water. Muscle is composed of 70 per cent water. A
human being can live for more than a month without food, but only for a few days
without water. The main component of blood is water. The blood is responsible
for transporting nutrients and oxygen to tissues within the body. Water is the
freeway and road from the city (your body), without water, circulation will be
impossible.
Do we lose water daily?

People believe that they are only losing water in urine and sweat but in actual
fact you also lose water every time you breathe. You can see the water in your
breath on a cold winter’s day, for example.
It is really important to drink a lot of water when you exercise. The more you
cover up your body and exercise, the more you will become dehydrated. You will
need to drink during the entire workout. Your daily water intake could vary
depending on your physical activity level; the more active you are the more water
your body will need.
What are the effects of dehydration?

Early symptoms of dehydration include fatigue, loss of appetite, loss of body
weight and heat intolerance. When you go to the restroom to urinate and see that
your urine is dark yellow, this is a sign from your body telling you that you need to
drink more water.
Why is water so important in weight loss?

Water suppresses the appetite. An increase in water intake can reduce fat
deposits. When you are low in water your kidneys can't work to their full capacity
either and your kidneys will ask your liver to help. So now your liver will help your
kidneys but then the liver becomes overburdened. One of the liver's primary
functions is to metabolize stored fat into usable energy for the body. But because
the liver is busy helping the kidneys, it can't metabolize the stored fat into energy
for the body. This is why it is very important when you want to lose weight and
burn fat to drink a lot of water. Water is very important in the fat-burning plan.
54
LOW WATER = KIDNEY NOT FUNCTIONING PROPERLY = KIDNEY ASKS
LIVER FOR HELP = LIVER HELPS KIDNEYS = LIVER CANNOT METBOLIZE
THE FAT INTO ENERGY = NO FAT BURNING BECAUSE OF LOW WATER IN
THE BODY.
Water and fat loss

When your body is well hydrated, your levels of oxygen in the bloodstream are
greater.
WATER IN THE BODY = GREATER OXYGEN IN THE BLOODSTREAM =

MORE OXYGEN = MORE FAT BURNING FOR ENERGY = WEIGHT LOSS
AND FEELING GREAT.
LESS WATER IN THE BODY = LESS OXYGEN IN THE BLOOD = BODY

CANNOT EFFICIENTLY UTILIZE FAT FOR ENERGY.
How many ounces of water do I need a day?

My formula is to divide your weight by two and the number you find is the
ounces of water you need to drink per day. For example: 174lbs divided
by two = 87 ounces of water, plus a few extra glasses when I workout. An
overweight person needs an additional eight to ten ounces of water for
every 25 pounds of excess weight. If you exercise briskly or if the weather
is hot and dry, the amount you drink should also be increased. A reduction
of four to five per cent in body water will result in a decline of 20 to 30 per
cent in work performance.
What are the effects of water in weight loss?

• Water suppresses the appetite naturally.
• More fat is used as fuel.
• Retained water shows up as excess weight due to too much
sodium intake.
• An overweight person needs more water than a thin one.
• Water helps to maintain proper muscle tone.
• Water can help relieve constipation.
• When you increase your water consumption, it will cause fat
deposits to be flushed out more easily.
• More water intake means less fat deposits are retained.
The human body is a wonderful machine and knows how to adapt itself to
any situation. When the body gets too little water it perceives this as a
threat to survival and begins to hold on to all it can.
Your body in survival mode stores water outside the cells. So how do you
know when you need water? Some of your body parts will increase in size,
for example swollen feet, legs, and hands.
55
To avoid this just drink the water you need. The problem is that your body
asks for water and you send it coca cola, alcohol, etc. Therefore your body
doesn’t know if you are with it or against it. Water is responsible for
maintaining proper muscle tone; water gives muscles their natural ability
to contract.
Remember: No water, no fat elimination.
Did you know that:

On a regular day, your body loses two to three quarts of water. You probably
guessed that water is lost when you pee, have bowel movements, and sweat,
especially on a hot day. Most foods have a lot of water in them, especially fruits
and vegetables. Grapes, watermelon, oranges, and cantaloupe are delicious and
full of water.
On the veggie side, lettuce, cucumbers, and celery also are full of water.
However, eating is not enough to get that water back. That's why you need to
drink water every day too.
Be careful not to don’t drink too much caffeine. Caffeine is a diuretic, which
means it makes you urinate more. It's not helpful to be losing water when you're
trying to replace it.
If you're exercising and sweating, drinking water is doubly important. When you
sweat a lot, your body loses even more water than normal. The more you
exercise and the more you sweat, the more water you'll need to drink. To avoid
heat exhaustion, drink more water when it’s hot or humid.
When do I drink water when I exercise?

• One to two hours before exercising: You should drink ten to 14 ounces of
water.
• Fifteen minutes before exercising: You should drink ten ounces of water.
• During exercise: You should drink three to four ounces of water every 15
minutes.
• After exercising: Two cups of water for every pound of weight lost through
sweat and evaporation.
Thirst is a sign of dehydration – don’t wait to be thirsty to have a drink. A dry

mouth is also a signal from your body telling you that you need water. Water
helps every cell in our bodies to keeps things moving the way they should be.
Water helps to relieve constipation:

What happens when your body needs water? Your brain will order your body to
find and use all the water it can. Your organs are a source of water and your
56
colon is a primary source. So what happens when the colon doesn’t have water?
You become constipated. This is why a person who drinks enough water will
usually have normal bowel function. If you are constipated, try to drink more
water and see what happens.
“Water is the only drink for a wise man.”

Henry David Thoreau.
57
CHAPTER ELEVEN
VITAMINS
What are vitamins?
Vitamins are organic food substances found in foods we eat. The body, with a
few exceptions, cannot manufacture vitamins. Vitamins must be supplied by your
diet or in the form of supplements.
What vitamins are not.

First, vitamins do not give you energy. Why? Because vitamins have no calories
and without calories no energy is given to the body.
Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook (Clark, 1997),
says that vitamins, "will not enhance performance, increase strength or
endurance, provide energy or build muscles."
Vitamins are involved in energy production pathways, for example thiamin assists
in the conversion of glucose to energy. Deficiencies in some vitamins can affect
athletic performance but there is no evidence that says that extra vitamins above
and beyond the RDA (recommended daily allowance) in your diet will provide
one with an advantage during exercise. (Clark, 1997.)
Your body needs vitamins to work properly, so that you can grow and develop.
Vitamins are essential to the normal functioning of our bodies but vitamins cannot
replace food.
When to take my vitamins?

To assimilate vitamins you need to take them with food. This is why you need to
take your vitamins with a meal. Vitamins help regulate metabolism, help convert
fat and carbohydrates into energy, and assist in forming bone and tissue.
What is the role of vitamins in weight loss?

People who diet usually go on low-calorie diets need extra vitamins. When you
are on a low-calorie diet you risk cutting out vitamins from the food that you eat.
This can make your weight loss program even more difficult as many vitamins
(for example the B group) have a positive impact on appetite suppression and
58
energy production. The B vitamins (B1, B2, B3, B5, B6), magnesium, and iron
work as the ‘spark plugs’ in our energy production cycle. This means you will
have better nutritional and energy levels.
There are two kinds of vitamins:

Fat soluble and water soluble.
When you eat foods that contain fat-soluble vitamins, the vitamins are stored in
the fat tissues in your body and in your liver. They go and wait around in your
body fat until your body needs them. When it's time for them to be used, your
body will take them to where they're needed. Vitamins A, D, E, and K are all fat-
soluble vitamins.
Water-soluble vitamins are different. When you eat foods that have water-soluble
vitamins, the vitamins don't get stored as much in your body. Instead, they travel
through your bloodstream, and whatever your body doesn't use comes out when
you urinate.
Therefore, these kinds of vitamins need to be replaced often because they don't
like to stick around! This crowd of vitamins includes vitamin C and the big group
of B vitamins: B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12
(cobalamine), biotin, and pantothenic acid.
Comparison of water-soluble and fat-soluble vitamins*
Water-soluble vitamins: Fat-soluble vitamins:

B vitamins and vitamin C Vitamins A, D, E and K
Absorption Directly into the blood First into the lymph, then the blood
Transport Travel freely Many require protein carriers
Freely circulate in water- Trapped in the cells associated with
Storage
filled parts of the body fat
Kidneys detect and remove Less readily excreted; tend to remain
Excretion
excess in urine in fat-storage sites
Unlikely to reach toxic
Likely to reach toxic levels when
Toxicity levels when consumed in
consumed in excess
excess
Vitamins feed your needs

Your body is one powerful machine capable of doing all sorts of things by itself.
However, one thing it can't do is make vitamins, so that's where food comes in.
Your body is able to get the vitamins it needs from the foods you eat because
59
different foods contain different vitamins. Though some children take a daily
vitamin, most don't need one if they're eating a healthy, balanced diet.
Generally, we need vitamins A, B complex, C, D, and E.
When it comes to vitamins, each one has a special role to play.
Vitamin A:
Is needed for health and growth.
Food Sources Functions Deficiency
Fortified milk, cheese, butter, liver, Healthy eyes,

Poor teeth and bone
eggs, dark-green leafy skin and bones;
growth; night
vegetables, deep-orange fruits hormone
blindness, diarrhea
and vegetables synthesis
Vitamin B12:
Is good for your metabolism.

Meat, poultry, fish, eggs, Helps form new cells, healthy Anemia,
milk, cheese nervous system fatigue
Vitamin C:
Promotes a healthy immune system and much more.

Antioxidant, helps
Citrus fruits, broccoli, tomatoes, Anemia,
with wound healing,
melons, dark-green leafy infections, sore
strengthens
vegetables, cabbage, gums, muscle
resistance to
strawberries, potatoes pain, joint pain
infection
60
Vitamin D:
For our bones and teeth.
Food Sources Functions Deficiency Toxicity

Fortified milk, Misshapen bones in Kidney stones,
Strong
eggs, liver, children, softening of fatigue,
bones and
synthesis with bones in adults and bone calcification of
teeth
sunlight fractures soft tissue
Vitamin E:
Needs for vitamin E should be determined by your health-care professional.
Vitamin K:
A major role in blood clotting.

Green leafy vegetables, Hemorrhaging
cabbage, cauliflower, liver, made Blood clotting (bleeding
by bacteria in intestines problems)
Thiamin (Vit B1):

Used to maintain normal carbohydrate metabolism and the function of the
nervous system.

Pork, organ meats, Used in energy
Edema, heart damage,
legumes, nuts, whole metabolism; nerves,
weakness, confusion,
grains, enriched tissue, and muscles
paralysis
cereal depend on them
61
Riboflavin (Vit B2):
Essential for cell maintenance and energy metabolism. Useful for cell repair after
injury.

Used in energy
Dairy products, dark-green leafy Eyes sensitive to sun,
metabolism,
vegetables, whole grains and skin rashes, cracks at
healthy skin,
enriched bread and cereal corners of mouth
supports vision
Folate:
Necessary for the production and maintenance of new cells. Both adults and
children need folate to make normal red blood cells and prevent anemia.

Legumes, liver,
Anemia, smooth red tongue,
leafy green Helps form new
diarrhea, constipation, infections,
vegetables, cells
confusion, weakness
beans, nuts
Biotin:
Essential for the metabolism of carbohydrates and fats.

Liver, egg yolk, Used in energy and amino Fatigue, loss of appetite,
green vegetables; acid metabolism, fat muscle pain, dry and
in many foods synthesis and breakdown scaly skin
Pantothenic Acid (Vit B5):

Important for the health and maintenance of strong nerves and good skin,
increases the body's ability to withstand stress, and is necessary for the release
of energy from food.

Meats, eggs; and in many Used in energy
Fatigue, vomiting
foods metabolism
*Adapted from Understanding Nutrition, Seventh Edition. Eleanor Noss Whitney

and Sharon Rady Rolfes, p. 347.
Our bodies are apt to be our autobiographies.”

Frank Gelett Burgess.
62
CHAPTER TWELVE
MINERALS
What are minerals?
Minerals are inorganic substances that the body cannot produce, and they often
partner with vitamins to help each other work more efficiently.
Minerals are important for protecting our cells and in helping to keep bones, teeth
and skin in a healthy state. Also, minerals play important roles in blood pressure,
muscle function, heart regulation, stomach, liver, etc.
Minerals are primarily stored in bone and muscle tissue, so toxicity is a

possibility. The body may be robbed of minerals from smoking, alcohol and
processed foods. The body must get minerals either from the foods you eat or in
the form of supplements.
When it comes to minerals, each one has a special role to play.
Calcium:
About 99 per cent of all calcium in the body is found in the bones, thereby
making this mineral critical to good health.

Milk products, dark-green Strong bones and teeth,
leafy vegetables, broccoli, muscle contraction and Stunts growth in
shrimp, salmon, clams, relaxation, blood clotting, children, bone loss
fortified orange juice, nerve function, blood in adults
legumes, tofu pressure
63
Chlorine:
Maintains nerve impulses that control the muscles. Needed for the production of
stomach acid.

Maintains nerve impulses that control
Acid-based
Table salt the muscles and is needed for the
imbalance
production of stomach acid
Chromium:
Plays a role in the breakdown of simple sugar in the body, and helps in the
production of insulin. It also helps control blood sugar levels and possibly
cholesterol levels.

Meat, vegetable Associated with the hormone insulin,
Inability to properly
oil, whole grain needed for release of energy from
use glucose
cereal glucose
Copper:
Is a vital component of enzymes needed to break down proteins for rebuilding
body tissue. It is required to convert the body's iron into hemoglobin and is
essential for the utilization of vitamin C. The brain and connective tissues depend
on copper.

Organ meats, Needed for production of hemoglobin, Weak bone
shellfish, legumes, helps make red blood cells, helps with (osteoporosis) and
nuts several other enzyme functions defective arterial
walls are the more
obvious
manifestations.
Copper deficiency
also contributes to
increased blood
cholesterol
64
Fluoride:

Fluoridated water
Formation of bones and teeth,
and toothpastes, Tooth decay
prevents decay of teeth
seafood
Iodine:
Plays an important role in mental reaction, energy, and weight gain.

Enlarged thyroid,
weight gain,
Iodized salt,
Production of thyroid hormone retardation of infant
seafood
both mentally and
physically
Iron:
Is necessary for the production of hemoglobin, myoglobin (red pigment in
muscles), and certain enzymes. It is especially important to women because in
one month women lose almost twice as much iron as men. Iron is a ‘helper’
mineral, meaning it helps the B-vitamins be better utilized in the body.

Anemia, infections,
Red meat, organ
weakness, fatigue,
meat, egg yolk,
itchy skin, concave
legumes, enriched Helps produce hemoglobin, which
nails, pale nail beds
cereals and carries oxygen from the lungs to body
and eye
breads, green cells
membranes, can't
leafy vegetables,
regulate body
dried fruits
temperature
65
Magnesium:
Has the ability to relax nerves and muscles.
Whole grains, Development of bones and teeth,

Weakness, growth
nuts, legumes, transmits nerve impulses, muscle
failure in children,
dark-green leafy contraction, activates enzymes
confusion
vegetables needed for energy
Manganese:
Aids in nourishing the body's nervous system and brain.
Food Sources Functions

In many foods;
whole grains, Works with enzymes to help with many
fruits, vegetables, cell processes
nuts
Molybdenum:
Food Sources Functions

Organ meat, Working part of several enzymes,
cereals, legumes which help with many cell processes
Phosphorus:
Is not only involved in virtually all physiological chemical reactions, but it is also
present in every cell in the body. It is important for heart regularity, essential for
normal kidney function, and is necessary for normal bone and tooth structure.

Whole grain Indispensable for all active tissues. Retarded growth,
cereals, milk, and Important for the regular functioning of reduced sexual
fish the heart and for normal kidney powers, and general
functioning. weakness.
Potassium:
Helps regulate the water balance within the body and in transportation of
nutrients in the bloodstream into cells. The heart and other muscles depend on
potassium to function in a healthful state. Everyday this mineral is flushed from
66
the body and must be replenished. Excessive sugar and salt, diuretics, laxatives,
alcohol, and stress can deplete the body of potassium.

Legumes, meat,
Fluid balance, transmission of nerve
vegetables, Muscle weakness,
impulses, helps in the making of
bananas, milk, fatigue, confusion
protein
fruit
Selenium:
Works closely with vitamin E as a protector of body cells. Selenium can help fight
premature aging and hardening of the tissues through oxidation, and is important
in keeping tissues flexible with elasticity.
Promotes normal body growth,

enhances fertility and encourages
Eggs, wheat bran,
tissue elasticity. Also a potent Muscle pain,
Brazil nuts, oats,
antioxidant that naturally reduces the weakness, loss of
garlic, whole
retention of toxic metals in the body. pigment in hair and
wheat bread,
Crucial for the proper functioning of skin, whitening of
brown rice
the heart muscle and there is evidence nail beds
that Selenium can help the body fight
cancer
Sodium:
Vital for normal body growth, this mineral is important in helping nerves and
muscles function properly. Sodium’s main purpose is to help ‘pump’ fluids and
nutrients in and out of the cells and cell membranes. Too much sodium can
contribute to high blood pressure.

Salt, in most
Muscle cramps,
foods, large Fluid balance, acid-base balance,
weakness, loss of
amount in transmission of nerve impulses
appetite
processed food
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Sulfur:
Essential for healthy hair, skin, and nails. It also plays a significant role in helping
to maintain a proper oxygen balance so that the brain can function properly.
Arthritis, asthma,
acne, back pain,
constipation,
circulatory problems,
dry skin, free radical
damage,
Meat, poultry, fish,
inflammation,
whole grain
Component of cartilage, tendons, and infection, migraines,
cereals and
proteins muscle pain, nerve
breads, legumes,
disorders, stress,
nuts
skin disorders,
urinary tract
disorders, various
muscle and skeletal
disorders, and
wrinkles.
Zinc:
Important for converting proteins into energy and working with calcium in bone
formation. It is believed to play a valuable role in the healing process, blood
stability, mental functions, and in keeping a proper alkaline balance in the body.
Organs that depend on this essential mineral are the brain, heart, and the
reproductive organs. Processed foods, stress, diuretics, alcohol and other factors
can deplete the body of Zinc.
Growth retardation,
Meat, poultry, fish,
diarrhea, vomiting,
whole grain Activates enzymes for important
delay in puberty,
cereals and functions, production of insulin, making
weakness, dry skin,
breads, legumes, of sperm
delay in wound
nuts
healing
“Success comes in cans, not cant’s.”

Brian Tracy.
68
CHAPTER THIRTEEN
SUGAR: GOOD
AND BAD
We need sugar to survive. The brain needs sugar to work.
There are four kinds of sugars:
1. Glucose
Glucose is the main type of sugar in your blood. It creates the sweetness; you
find it on desserts, in corn syrup, honey, maple syrup, etc. The American Journal
of Clinical Nutrition has discovered that you have a tendency to eat
considerably more after ingesting glucose than fructose.
2. Fructose
Fructose is found in fruits. It doesn’t change easily into glucose and does not
provide a large insulin response.
3. Lactose
Found in milk products, including yogurt. Like fructose, lactose does not change
easily into glucose.
4. Sucrose
Sucrose is ordinary table sugar. The glycemy index is higher than for lactose and
fructose.
The American Journal of Clinical Nutrition has also discovered that people who
consume glucose usually eat 200 calories more than people who eat fructose.
It’s better to eat foods high in fructose like fruits rather than foods high in glucose.
Remember that 200 calories a day reduction in glucose is about 15 pounds a
year.
69
You may want to know that a 12oz can of soda may contain up to ten
teaspoons of sugar.
A normal adult has around five teaspoons of sugar in their bloodstream.
“I used to say, ‘I sure hope things will change.’ Then I learned that the only
way things are going to change for me is when I change.”
Jim Rohn.
70
CHAPTER FOURTEEN
IDEAL WEIGHT
FOR MEN AND
WOMEN
Men:
Height: (lbs) Small Frame (lbs) Medium Frame (lbs) Large Frame
5’ 2" 128-134 131-141 138-150
5’ 3" 130-136 133-143 140-153
5’ 4" 132-138 135-145 142-156
5’ 5" 134-140 137-148 144-160
5’ 6" 136-142 139-151 146-164
5’ 7" 138-145 142-154 149-168
5’ 8" 140-148 145-157 152-172
5’ 9" 142-151 148-160 155-176
5’ 10" 144-154 151-163 158-180
5’ 11" 146-157 154-166 161-184
6’ 0" 149-160 157-170 164-188
6’ 1" 152-164 160-174 168-192
6’ 2" 155-168 164-178 172-197
6’ 3" 158-172 167-182 176-202
6’ 4" 162-176 171-187 181-207
Please note: Body fat percentage is generally accepted as a better measure of

ideal weight.
(Weight tables are based on the Met Life standards for ideal weight.)
71
Women:
Height: (lbs) Small Frame (lbs) Medium Frame (lbs) Large Frame
4’ 10" 102-111 109-121 118-131
4’ 11" 103-113 111-123 120-134
5’ 0" 104-115 113-126 122-137
5’ 1" 106-118 115-129 125-140
5’ 2" 108-121 118-132 128-143
5’ 3" 111-124 121-135 131-147
5’ 4" 114-127 124-138 134-151
5’ 5" 117-130 127-141 137-155
5’ 6" 120-133 130-144 140-159
5’ 7" 123-136 133-147 143-163
5’ 8" 126-139 136-150 146-167
5’ 9" 129-142 139-153 149-170
5’ 10" 132-145 142-156 152-173
5’ 11" 135-148 145-159 155-176
6’ 0" 138-151 148-162 158-179
Please note: Body fat percentage is generally accepted as a better measure of

ideal weight.
(Weight tables are based on the Met Life standards for ideal weight.)
“Ideals are like stars: We never reach them, but like the mariners of the sea,
we chart our course by them.”
Carl Schurz.
72
CHAPTER FIFTEEN
HOW TO READ A
LABEL
Ideally you should be looking for foods with little, low, or no fat. Pay close
attention to the serving size as well; what you read on the label is usually for one
serving. The label should tell you how many servings it contains per box.
People pay attention to the calorie counts in foods; however, you can eat a low-
calorie meal with a high fat content. So, what is very important is to determine
how many calories come from fat and determine what percentage of the meal
you are going to eat is fat.
You will see at the end of this chapter the rules and be ready to be surprised. I
can guarantee to you that you will never buy foods with the same attitude after
understand the rules!
Now what about low fat, fat free, light, etc?

• If an item is less than five calories it is considered calorie free.
• If an item is low calorie, this means that it has fewer than 40 calories per
serving.
• If an item is low-fat, this means that there is three grams or less of fat per
serving.
• If an item is light, this means that the item has less calories than the
original.
Also watch out for the sodium levels; check to see how much salt (sodium) there
is for each serving. Avoid buying products that have more than 300mg of salt.
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Rule of 9:
Take a look at the label listed below. The correct way to read this label is the
following formula:
You will need to remember Protein and Carbohydrates are 4 calories per gram
and Fat is 9 calories per gram. As you can see the total calories of this product
is 260 per serving and the fat is 13grams. You will need to multiply the 13 grams
of fat by 9 to get the total calories of fat per serving which is 117.
Now, you will divide the total calories of fat per serving (117) by the number of
calories per serving (260) to get the percentage of fat per serving.
In this case the number comes to 45% fat per serving.
Let’s now look at milk and how, just by buying fat-free milk, you can lose weight
by applying the same formula.
74
Go into your kitchen and take a look at the milk label and notice the fat content.
People buy a lot of food with low carbs, without paying attention to the fat
content.
Low Fat: This means that the food should contain no more than 3 grams of fat
per 100g.
Lite or Light: May be used to describe the taste, texture, energy or fat content.
Check the nutrition panel for more information.
Fat Free: The food must not contain more than 0.15g total fat per 100g of food.
Reduced fat or salt: This means there will be 25% less fat or salt than the
regular product, but this may still not be low in fat or salt.
Cholesterol free or No Cholesterol: The product may not contain cholesterol if

from a plant source, but still be high in fat.
No Added Sugar: Means no added sugars, but the product may contain natural
sugars.
High Fiber: The food must contain more than 3g of dietary fiber per serving
Heart Foundation tick: This product has been tested to meet the Heart
Foundation Guidelines for products suitable to include in a healthy diet
“To read without reflecting, is like eating without digesting.”

Edmund Burke.
75
CHAPTER SIXTEEN
TIPS
FOR LOSING WEIGHT, BURNING FAT AND FEELING GOOD
Did you know?

That your stomach, mouth and brain are all connected and it takes 20 minutes of
chewing before your stomach signals your brain that you are full? Therefore, eat
slowly, stretch your meal out to at least 20 minutes, eat really slowly and you will
successfully lose weight on any weight loss program.
That weight loss cannot occur without an active metabolism, which requires large
quantities of water? Therefore, drink at least eight glasses of water per day.
Water is necessary for the metabolism of your stored fat. Also, drinking a large
glass of iced water just before meals causes your stomach to shrink slightly,
which will make you feel fuller faster? You will eat less and lose weight.
That hot and spicy foods, such as hot peppers of all varieties and mustards,
increase your metabolism by as much as 40 per cent? Research shows these
foods all increase your metabolism too. Therefore, instead of adding mayonnaise
to your meal, try mustard or add hot peppers to your food for greater flavor.
That by reducing your caffeine intake you will lose weight faster? Why? Because
caffeine leads to an increase of insulin in your body, which retards the burning of
your stored fat.
That research has shown that you burn more stored fat for energy when you do
aerobic exercises on an empty stomach than on a full stomach?
That certain foods like rice work well with liquids? When you drink water with rice,
for example, this will make your stomach expand, making you more satisfied.
That by cutting just three tablespoons of butter a day out of your diet, you could
drop about one pound every 12 to 13 days?
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Do you know how to calculate the amount of water you should drink daily? It’s
simple – just multiply your body weight by 0.66 to get the required number of
ounces per day.
That by eating just two carrots a day you can reduce your cholesterol by as much
at 20 per cent? Other good cholesterol fighters are onions, broccoli, and
cabbage.
That alcohol has seven calories per gram? Remember, it is easier to drink
calories than to eat them.
That if you drink one soda a day, you will add more than 14 pounds of fat a year?
That breakfast is the most important meal of the day? You will burn more calories
throughout the day when you eat breakfast, because a big and healthy breakfast
will kick-start your metabolism.
That by asking for a sandwich without any mayonnaise you will eliminate about
30g of fat? It might not sound like a lot but 30g of fat is equal to 270 calories
multiplied by 365 days = 98,550 calories. This is equal to about 28 pounds of fat.
That one pound of muscle will burn an average of 50 more calories when your
body is at rest? So, if you add only five pounds of muscle you will burn 250
calories per day without doing anything. More muscle = more fat burn.
That your metabolism at night is slower? This is why you don’t want to eat a
heavy meal at the end of the day.
That in the USA, an estimated 3,000,000 deaths annually are attributed to

obesity and the carrying of excess weight?
That diabetes, heart disease, stroke, kidney failure, blindness, high blood
pressure and amputations have increased by a staggering 33 per cent as a result
of obesity?
That obesity and overweight-related problems have overtaken smoking and are
now the single most preventable cause of illness and death in the USA?
That the failure of weight loss programs is so great that a leading researcher has
said that dieting is the leading cause of obesity in the USA? Studies show that
about 98 per cent of people who lose weight regain it within five years; 90 per
cent of these then gain more weight than they originally lost.
That the rules for losing weight are: reducing your caloric input, lowering your
saturated fat consumption, increasing consumption of fruits, vegetables and
whole grains, and exercising regularly or practicing a physical activity?
77
That fat is the only reason why your abs are invisible? You can do all the
crunches and abs movements you want but until you burn the fat that covers
your abs, you will never have a firm middle section. This is why, if you don’t burn
the fat first and have a proper nutritional program, you are simply wasting your
time.
That losing weight doesn’t mean burning the fat? Don’t get caught up on the
advertising that claims that you can lose 20 pounds in ten days. Most of your
weight loss like this will be water and muscle tissue.
That you can’t lose the fat on a specific area? You will lose fat everywhere. Also
remember that the first fat that showed up on your body will be the last to go. So
don’t give up and keep doing the job!
In what heart rate zone you need to exercise to lose weight and burn fat? This
will help you:
Aerobic exercise heart rate zone for optimum weight loss

Target heart rate zone Average maximum heart
Age
50-75% rate 100%
20-30 years 98-146 beats per min. 195
61+ years 78-116 beats per min. 155
Do you know what to do when you have a craving for chocolate? Try substituting
chocolate with a banana. Bananas sometimes satisfy the yearning for chocolate
and it’s much healthier.
If you are still craving chocolate, however, you may be deficient in magnesium?
Magnesium is found in chocolate and may be one of the reasons why your body
is craving it. Try a magnesium supplement, with your doctor’s okay.
Did you also know?
That too much coffee will increase your craving for sugar?
That your metabolism speeds up when you eat a hot meal versus a cold meal?
How to calculate your BMR (basic metabolic rate)? Simple, your daily BMR =
body weight/2.2 x 24.
78
BMR is a measure of the number of calories your body needs to maintain its
current weight.
Why most people are duped by commercials advertising magic pills, amazing
weight loss machines, etc? Simple, advertisers tell people what they want to
hear, and show them what they want to see.
That vitamins don’t release energy? Vitamins assist in the release of energy from
carbohydrates, proteins, and fat. The only vitamins that assist in the release of
energy in the body are the B vitamins. Remember, the amount of energy you
have is not increased by taking more and more vitamins.
How to protect yourself from hunger?
1. Eating low GI foods late morning and late afternoon.

2. Use small portions of fat when eating high GI foods.
3. Having on hand three to five low GI foods per day.
4. Drinking a big glass of cold water before you eat. The cold water will
shrink the size of your stomach a little bit and you will not feel so hungry.
5. Eat an apple when hunger is calling.
6. Brush your teeth as soon as you are hungry, the toothpaste usually stops
the desire for food. We have fewer tendencies to eat after brushing our
teeth.
That during the holidays from Thanksgiving to New Year’s, American adults eat
seven to ten pounds of fat and gain six to eight pounds on average?
That to lose body fat you must eat fewer calories than your body burns off?
That you don’t have to take exercise very seriously, but just do it regularly?
That you should do your cardio early in the morning, as soon as you wake up,
because the fuel used for cardio work will mainly be fat?
That adding lemon juice to meals can lower blood sugar levels by as much as 30
per cent?
That you should eat sourdough bread instead of normal bread? Sourdough bread
can reduce the blood sugar and insulin spike by 22 per cent compared to normal
bread (The New Glucose Revolution Book).
That you should go to the grocery store only when you have proper time? You
need time to read the labels of the foods you buy.
That if you make your shopping list at home before going to the grocery store
then you are less likely to buy junk food and snack food?
79
That you should go to the grocery store by yourself? When you have people
around you there is a tendency to put junk food in your basket.
That you should eat before going to the grocery store. Never go grocery
shopping when you are hungry.
Don’t go to the grocery store on Friday nights before the weekend. You will have
a tendency to stock up on junk food.
That every seven years we have completely new skin?
That every three days the walls of our intestines are completely renewed?
That carbohydrates stimulate insulin (store energy in our body and stock fat) and
proteins stimulate glycogen, which is the opposite (moves the energy out of
storage and uses it)?
That you should try to drink a warm or hot beverage with a snack? This
association will help your body feel full.
That people who exercise have thicker and stronger bones?
That a lack of exercise can accelerate osteoporosis?
That people who exercise have a diminished risk of arthritis?
That one pound of fat equals 3,500 calories? By burning 500 calories a day
through exercise, you could lose one pound of fat per week without struggling
with or restricting your food. So, increase your physical activity.
That one pound of fat weighs exactly the same as one pound of muscle? The
difference is that one pound of fat takes up five times more space in the human
body.
That you shouldn’t eat in front of the TV? Because every time you eat in front of
the TV your brain will associate and link the TV with food. So when you sit on
your sofa in front of the TV during the day, even when you are not hungry, you
will stimulate the desire for food, like Pavlov and his dog. Also, when you eat in
front of the TV you have a tendency to not chew your food properly, which can
cause stomach pains and indigestion.
That you should eat a salad or a green vegetable in every meal?
80
That popcorn is high in fiber and low in fat, so it’s a perfect snack for late-night
TV? Be aware that popcorn size in movie theaters change to 500 calories from
medium to large.
That you should focus on what to eat instead of what not to eat?
That you should avoid drinking during a meal? Let the acid in your stomach
break down the food. If you drink water, the acid will be mixed with the water and
it will take longer to digest and may cause stomach pain.
That you should try to eat an apple one hour before your dinner? In doing so you
will not feel hungry at night. Remember we have tendency to eat junk when we
are hungry.
Also, remember that every time you use your muscles, you are burning fat. So
use them the most you can, take the stairs instead of the elevator, for example,
or park far away from your car in the mall to make you walk further, and so on.
Your body needs all kinds of food. You need to eat the following everyday:
carbohydrates, protein, fat, vitamins, minerals, and to drink water.
Watching TV doesn’t make you fit or get closer to improve your health.
“If you have knowledge, let others light their candles at it.”
Thomas Fuller.
81
CHAPTER SEVENTEEN
WHY STRESS IS
RELATED TO
WEIGHT GAIN
Now let’s talk about stress 
Stress is related to weight gain. Now, I’m going to be a little more specific, so
don’t get lost!
When you are stressed, your body stimulates a hormone call epinephrine.
Epinephrine causes liver and muscles to change glucose from a reserve state
into an active sugar form of energy. This causes glucose levels in the blood to
rise. When blood glucose or sugar rises, your body automatically releases
insulin, whose role is to control the blood sugar. When insulin is high, the signal
for fat storing in your body is switched on.
This is why it is very important to control your stress levels. When you are
stressed, you are actually scared and anticipate something that might not even
happen. Work on de-stressing your life; many benefits will happen if you do.
I would suggest meditation, yoga, exercise, music, reading and so on.
“It is not what happens to you but how you respond to what happens to
you that determines how you feel.”
Brian Tracy.
82
CHAPTER EIGHTEEN
ABS WORKOUT:
THE ANSWERS
Let’s talk about one of the main areas of concern for most people: Abdominals
(abs). What I am going to say may surprise you: you can’t trim or burn fat on a
specific area like the abs.
You can’t tone fat:
Fact: Fat is burned through aerobic workout and weight training. Through cardio
exercise you will burn fat.
Fact: You can do all the sit-ups and leg raises you want; they will not help you to
burn the fat on your stomach.
Fact: You will just develop the abdominal muscles and these muscles will push
the fat outwards and you will always see the fat.
That’s it – case closed
But why?
You have skin, fat, and muscle. To define your abs, you will need to do a cardio
workout and build muscle. The more muscle you have, the more you burn; that’s
it. So forget about pills, machines, secret abs workouts, etc.
In addition, you need to have a good nutrition program, do cardio training and
weight workouts.
What is the best movement?

The things you need to know are pretty basic. Every time your legs go to your
body, you work the lower abs. Every time your body goes to your legs, you work
the upper abs.
It’s better to work the lower abs rather than upper for the following reasons. Have
you ever seen someone with great lower abs and flabby upper abs? Never! How
83
about someone with pretty decent upper abs and a paunch for lower abs? This is
generally the case.
An excellent exercise to work your lower abs is leg rises. Work three to four sets
of maximum repetitions. Remember, when you start to feel the ‘burn’ you are just
beginning to work the abs. Try not to stop when you begin to feel the burn!
You can progress from leg raises to basic crunches. Again three to four sets of
maximum repetitions. An important safety tip is: don’t grasp the back of your
neck and pull. Instead, cross your arms over your chest and try to imagine an
apple held steady between your chin and your chest. This is how you should
perform a basic crunch.
Finally, if you already posses decent abs, you need to watch your calories, avoid
fats, burn fat through cardio exercise and build your abs muscles with basic
movements.
“Health lies in labor, and there is no royal road to it but through toil”
Wendell Phillips
84
CHAPTER NINETEEN
WHY A CARDIO
WORKOUT IS
IMPORTANT
For one simple reason: Cardio exercise burns fat and exercises your heart.
A cardio workout works your most important muscle, the heart. In order to
effectively burn the fat off your body you must consistently do cardio workouts.
In order to burn fat you have to get your heart rate to at least 60 per cent more
than its normal rate.
You can purchase a heart rate monitor watch to help you to control your heart
rate. Ideally, it is best to have your heart rate at 65 to 85 per cent above normal
to get the best cardio workout.
How to calculate your maximum heart rate and how to use it in your cardio
workout:
(220 minus you age in years)

For example: 220 – 37 years = 183
When your goal is to burn fat your focus should be on working out and having
your heart rate between 60 of 75 per cent of this number.
Doing your cardio workout as soon as you wake up, on an empty stomach, has
been scientifically proven to burn more fat than doing your cardio during the day.
In the morning the fuel you have for the workout is pretty low. The only source
you have available is the glycogen, which goes down after ten to 15 minutes. So,
when you workout for 40 minutes in the 60 per cent heart rate area, your body is
going to start using energy.
85
You need to exercise for a minimum of 40 minutes to really use fat as energy.
However, this isn’t because during the first ten minutes you are not burning fat.
Your body needs oxygen, sugar and fat to burn the fat. So, you still burn fat every
time you move, but to have a more efficient fat burning session it’s better to
workout for over 20 minutes. Many people stop exercising after 20 or 25 minutes,
they stop when the burning phase starts.
Therefore, remember that it’s better to exercise in the morning as soon as you
wake up, if you want to burn the fat. If you can’t, try to do your cardio after your
last meal, before you go to bed.
Rules for burning fat:

You need about 20 minutes of cardio workout to start burning fat. Your body will
burn available carbohydrates first, because your body’s favorite fuel is
carbohydrates.
When the carbohydrate and glycogen (energy stuck in your muscle) are used,
your body will then use the fat as energy. Therefore, to have an effective
exercise routine your cardio workout should last between 30-40 minutes.
Now it’s important to know that weight training workouts are very important too.
Weight workouts also burn fat, but their main function is to shape the muscles.
The rule is, the more muscle you have, the more fat you burn. It’s like a car, the
bigger your motor, the more fuel consumption you use.
“You must get good at one of two things: planting in the spring or begging
in the fall.”
Jim Rohn.
86
CHAPTER TWENTY
GOAL
The New World Dictionary defines ‘Goal’ as: ‘An object or end that one strives to
attain.’
Why is having a goal so important? What does having a goal have to do with
weight management and fat loss?
Goal has everything to do with your success or failure! Everyone knows that
Tiger Woods is a champion golf player. I personally don’t know a lot about golf,
but I believe he is one of the best players in the world.
I’m not a professional golfer. I am, however, a professional in fat burning and
muscle building. I am a professional in helping people achieve the body they
want. I love helping people attain their goals and will continue to do so for the
rest of my life.
What would you say if I could guarantee you could get your golf ball in the hole
faster than Tiger Woods? All I would need is about 30 minutes of your time, and
providing of course that you have decent vision and are in reasonable shape,
could get your ball in the hole faster than Tiger Woods on his best day.
Of course this would be after I blindfolded and spun him in circles numerous
times. He would not know where to hit the ball, let alone where the ball was!
Yes, I know, you’re going to say that’s the stupidest thing I ever heard. Of course
we could shoot better than him in that circumstance. How in the world could Tiger
Woods hit a target he couldn’t even see?
Here’s an ever better question: How can you hit a target you don’t even have?
My questions to you are these:

1. Do you have a target to shoot for?
2. Have you clearly decided what you want in a weight loss or fat reduction
program?
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3. Have you set a specific date for when you expect or want to reach your
goal?
4. Have you identified and listed the obstacles you must overcome in order
to reach your goal?
5. Have you written a list of specifics you need to know in order to attain
your goal?
Remember that logic doesn’t change emotion and will never change your body
and your health. Only action (motion) will! It’s the same with knowledge. Many
people say that knowledge is power. This is wrong! The world is full of educated
people who are homeless or unsuccessful; therefore knowledge is nothing
without ‘action.’
Remember that five years from now you will arrive at some kind of body shape
and in some sort of health. The question is, what kind of shape is it going to be,
good or bad? You are the only one who can control this. Now is the time to fix
your next five years. We can’t change yesterday. The future doesn’t exist yet but
we can change now, build a better future and better health.
Learning is very important, learn from your mistakes. If you repeat small mistakes
daily you are heading for disaster and bad health. It’s not one cheeseburger that
is going to make you fat, it’s not one pizza either, it’s the repetition of poor eating
that makes you unhealthy and overweight. So learn from your mistakes.
Why would you repeat bad habits that cause an unhealthy life? Because disaster
doesn’t happen on the first day. I wish that as soon as we ate junk food we would
see the fat appear, then we would learn so quickly. But we can’t, what we have at
the moment we eat is the satisfaction of tasty food, which is immediate. The fat
and unhealthy body will happen later, we can’t see it right now.
My definition of a healthy life:

A few good healthy disciplines (exercise and a balanced nutrition) repeated
everyday that will give you a healthy life and body.
My definition of an unhealthy life:

Poor decisions in nutrition and lack of exercise guaranteeing 100 per cent bad
health and future problems.
What I say to all my clients and people who want change is this: it’s easier to
control what you eat now, than exercise and burn the fat later.
So what is your goal? Write it down. You don’t need to be precise and say I
want be at 145.4 pounds. Just write down the ideal. What do you want to look
like? What have you decided to look like? It’s simple. Take a piece of paper and
state your goals. Do you know the difference between a dream and a goal? A
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goal is a dream with a deadline. So, remember, everybody needs to dream, but
don’t become a dreamer.
Decide on a date when you want be in your ideal shape. Choose a deadline that
motivates you, for example, an upcoming vacation with your husband on the
beach or a family reunion. Something for which you want to look good.
You need to find something that motivates you; you need to find something that
pulls you to a goal and does not push you from it. Let’s take a ten-inch piece of
string and put it on the table. If you push the string from the bottom, the string
becomes crooked, like a snake. Pull from the top, however, and the string will
stay straight.
When people say I have to do this or that, they are pushing themselves. This is
guaranteeing failure. You need to learn to pull, not push. Your goals need to pull
you out of bed early, pull you to more vigorous exercise, pull you to eating more
healthily. Pushing will not last. The pull of a healthy attainable lifestyle will.
A lot of people ask me: Jean, can you personalize a specific plan for me? What
should I eat, when, portions, what kind of exercise, reps, etc? These people can’t
even stop to enjoy their favorite beverage.
Start slow. Everyday that you eat a balanced meal, do your cardio, or exercise
brings you closer to your goals and it‘s better than doing nothing. In life you have
to realize that we don’t stay in one place. You either go forward or backward. So,
at the end of the day if you haven’t done something to move forward, you have
gone backward.
You need to be patient. People want everything now. As we said earlier,

advertisers know how to use that; they sell you what you want to hear. If being
healthy and in shape was as easy as the commercials show it on TV, everybody
would be in shape.
I tell my clients that you need to be like a farmer; put your seeds on the ground
(start to do a workout, do cardio) and feed the seeds with water and sun (nourish
your body with proper nutrients). Do that regularly and watch the seeds grow
(look at body changes). A farmer doesn’t complain because seeds don’t turn to
corn in one day. Keep the same attitude about your body.
However, also like the farmer, you’re going to face some problems. When a
farmer starts to put the seeds on the ground, birds will come and eat some of the
seeds; weeds will grow and smother some of the seeds too. When you start this
program you will find that some people won‘t support you.
They feel intimidated. How are they going to look when you’re in great shape
standing next to them? The farmer has two choices, just as do you. The farmer
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can run after the birds and wave his arms like a mad man, just like you can argue
with some of your friends who are going to try to lead you astray. Or, like the
farmer who keeps putting seed in the ground, you can stick to your workout and
nutritional plans.
What happens when the farmer runs after the birds, or you fight with the people
who won’t support you? Both of you leave the field. When you leave the field you
can’t perform and stay focused on your plan.
My advice to you is stay on the field. Don’t remove your eyes from your goal.
Have faith and keep working.
So, whether or not you were fat or fit in the past doesn’t matter. Your future
fitness and health has everything to do with you now. Remember, it’s hard to get
fit fast, but it’s easy to get fit slowly. Don’t overdo it. Take your time and you will
become what you want.
“I find it fascinating that most people plan their vacations with better care
than their lives. Perhaps that is because escape is easier than change.”
Jim Rohn.
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CHAPTER TWENTY-ONE
WHY?
Why do you need to reach this goal?
You need to answer this question. Search your mind for reasons why it is
important for you to lose weight, burn fat, and look good. Everything is important.
Let me help you. If you burn fat and lose weight, do you think this will create
changes in your relationship with your friends, family, and co-workers? Do you
think this will create changes in your attitude and personality?
Of course it will! So, let’s think about this. Make a list, write down all the reasons
why you want to attain your goal. Let me pose this question to you: If a doctor
told you that you had a rare disease that would kill you in six months and the only
way to stop it would be to lose one pound of fat a week for six months – could
you do it?
Of course you could. What would be the reasons? You don’t want to die, for
yourself, your family, and friends.
Remember that ‘why’ is very important. It’s the reason most people never fulfill
their New Year’s resolutions. They say, I’m here and I want to be there. That’s it,
with nothing in the middle. It’s like saying I want more money, so does everyone.
You’ll be waiting a long time with an attitude like that. People often ask me, Jean
I’m active, I participate in sports so why don’t I lose weight? Remember, that it’s
not just because you move you are doing well. You cannot confuse activity with
accomplishment. You still need to ask, what am I doing? You can work really
hard at your job and still never grow. You need a goal and a plan to reach this
goal.
Why do you need to exercise? Realize that an anchored ship will rust faster than
one cruising across the ocean. You are just like this ship. Every time you choose
not to move, not exercise, and not eat properly, you choose to be that rusty,
dusty ship. The human body was made to move, not stay in one place. This is
why humans need between six to eight hours of sleep a night and the rest for
movement and activity, not the opposite.
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The price you pay for non-physical activity is too high compared to the benefits of
activity. Why is this important? Because you have a choice. As a human we have
the luxury to choose what we want to do. You can choose to exercise and take
care of your health or you can let it go.
You are 100 per cent responsible for your actions. If you have excess fat in your
body, it’s 100 per cent because of your choices. Remember, junk food, alcohol,
drugs, etc, don’t get into your mouth by mistake. When you choose to eat junk
food, you choose to be fat and overweight.
Please take the time to write down ten things you know that are bad for your
body and life due to poor eating habits:
1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________
4.______________________________________________________________
5.______________________________________________________________
6.______________________________________________________________
7.______________________________________________________________
8.______________________________________________________________
9.______________________________________________________________
10.____________________________________________________________
The list can go on. How can you start to minimize the harmful things on your list?
You can do it overnight by doing just one thing: Eat healthily! How hard is that?
Please look at the truth in front of you. I don’t ask people to do amazing or
difficult things. Just change your eating habits first. Is this worth it or not?
“When the promise is clear, the price gets easy.”

Jim Rohn.
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CHAPTER TWENTY-TWO
YOU WILL GO IN
THE DIRECTION
YOU ARE FACING
You need to finish, before starting.
What do I mean? Where are you now? Before going on vacation you plan
everything, starting with where you are. For example, if you call an airline
company and ask for a round trip to Hawaii, the person will ask you, from where?
You can’t start anything without knowing where you are: What do you want
change, how do you want to feel? You need to have a clear picture of what you
want.
If you don’t know what you want, you need to focus on this first. Before you even
think about starting an eating or exercise program.
You need to work like an architect: the blueprint is the map of success.
Remember that you will follow the blueprint. An architect prepares the plans of
your house. After finishing the plans, the team of workers start to build the house.
A few months later the house cracks, due to the weight of the roof. Who do you
blame, the worker? Or the architect who did the design and drew the blueprints?
The plan is the most important thing you need to have. Remember to make your
plan, and work to your plan. If you do not you will plan to fail. So, you need a
blueprint, before starting anything.
You need to ask yourself why you want to lose weight, without enough ‘why,’ you
can’t start this program. You don’t need to be fit to start the program, but you
need to start the program to be fit.
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I’m sure that you have a lot of answers to this ‘why?’ But, did you write your
answers down? If it’s not written down, it’s not serious.
You need to have a vivid picture of yourself in shape and how you will look after
your training program is finished. You need to write everything, all the details of
how you look; remember that if it’s in your mind, it’s only a dream.
Dreams are important, don’t get me wrong; you need to dream, but as I said
before, don’t be a dreamer. If you write all the reasons down why you need to
lose weight, go deep inside yourself and find all the reasons, then you will realize
how writing it down is going to help you.
The more you find and write about why you want to lose weight, the more you will
be determined to lose the weight. Every time you write a reason down, you
reinforce your brain into taking action.
Take your time and write everything.
“Obstacles are what you see when you take your eyes off your goals.”
Brian Tracy.
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CHAPTER TWENTY-THREE
WHAT IF?
What if you don’t start to train and watch what you eat? What will happen to
you?
Sit down in a chair and project yourself in 20 years from now, how would you
look? You need to understand that life gives you what you deserve and not what
you need. You should never forget that. It’s hard to accept it, but it’s true.
Everything we do in life is to gain pleasure and satisfaction. We don’t want to
suffer.
Working out and watching what you eat is ‘hard’ in the beginning. Your body and
your brain fight like crazy to avoid it. This is why people have a problem getting in
the habit of working out and eating well.
You have to remember that the pain of discipline is nothing compared with the
pain of regrets. Forget about the past and how you look right now. This doesn’t
matter, what does matter is what you are going to do to change your situation. It
doesn’t matter where you start, what counts is where you end up.
“If you are not willing to risk the unusual, you will have to settle for the
ordinary.”
Jim Rohn.
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CHAPTER TWENTY-FOUR
CHANGE YOUR
THOUGHTS
Plan your lifestyle. Plan your workouts. Plan your nutritional needs.
It’s like building a house. You cannot build a house without a plan – a blueprint.
You know what the finished house will look like by studying the blueprint. You
have a clear vision of the goal.
It’s the same with your body and nutritional goals. All of the material things
around you existed in the mind’s eye of those who envisioned it before it was
built or created. Along those lines you will become what you think about. Our
brain is open to all suggestions and information, both good and bad. It’s like a
radio open to all stations.
Please be smart and select good stations and avoid lousy ones. You go in the
direction you’re facing. What creates images in your mind? Think about it.
Everything you do in your life starts with a thought. Your thoughts create the
images. Change your thoughts and you will change the images.
What we are is the result of the pictures we project in our mind. Whenever we
think, we start a chain of causes. These causes create conditions similar to the
thoughts that organize our lives.
Let me conclude with these ‘thoughts:’
You need to center your thoughts on things you want instead of things you don’t
want. You need to visualize what you want. When you visualize the things you
want, have faith and believe you will have them. Try to feel the emotion of having
what you want.
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We can be tomorrow what we think of today. Successful people as well as fit and
healthy people don’t have time to think of failure or being fat and unhealthy. They
are too busy thinking up new ways to succeed and attaining more of what they
have.
You cannot pour more water into a full glass. Fill your brain with positives, take
action on these positives and you will not have room for bad ideas.
“It will be a shock to men when they realize that thoughts that were fast
enough for today are not fast enough for tomorrow. But thinking
tomorrow’s thoughts today is one kind of future life.”
Christopher Darlington Morley.
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CHAPTER TWENTY-FIVE
STATISTICS THAT
YOU NEED TO
KNOW!
• Four out of ten Americans will be obese within five years
• About 31 per cent are obese now, which is defined as roughly 30 or more
pounds over a healthy weight.
• Almost 65 per cent are either obese or overweight, ten to 30 pounds over
a healthy weight. This increases their chances of developing diabetes,
heart disease, some types of cancer, and other health problems.
• Approximately 300,000 deaths each year in the USA may be attributable

to obesity.
• Overweight and obesity are associated with heart disease, certain types of
cancer, stroke, arthritis, breathing problems, and psychological disorders,
such as depression.
• Obesity and being overweight is becoming public enemy number one in

the USA.
• In 1980 about 45 per cent of US adults were overweight.
• In 1990 about 55 per cent of US adults were overweight.
• Today 65 per cent (two-thirds) of American people are overweight or

obese.
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People confuse obesity and being overweight. There is a big difference. Let me
explain in a simple way. Overweight is when your weight refers to increased body
mass in relation to height, when compared to a standard of acceptable or
desirable weight. But it’s not because you are overweight that you are fat. The
extra weight can be muscle. For example, professional athletes may be very lean
and muscular, with very little body fat, yet they may weigh more than others of
the same height. While they may qualify as ‘overweight’ due to their large muscle
mass, they are not necessarily ‘over fat’ (CDC Gov).
Obesity is defined as an excessively high amount of body fat in relation to lean

body mass. Body fat distribution can be estimated by skin-fold measures, waist-
to-hip circumference ratios, or techniques such as ultrasound, computed
tomography, or magnetic resonance imaging.
That is what I want you to watch. Obesity = over fat.
You know where you are by looking at your body in the mirror. If you understand
this basic information, you will understand why you gain weight, or fat, or both.
Overweight and obesity results from an energy imbalance. This is when the
number of calories consumed is not equal to the number of calories used.
Energy balance is like a scale:
Weight gain = calories consumed > calories used.
Weight loss = calories consumed < calories used.
No weight change is when calories consumed = calories used.
It’s simple as that.
This is a chart from the CDC about obesity in the USA. Take a close look at this
chart and you will understand how URGENT it is to fix this problem, because we
are heading right for physical disaster.
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100
It’s important to understand these numbers and see why this happens. We are
living in a world where everything is available without making any effort. You
want to eat, just call and the food will be delivered to your house.
We don’t use stairs much anymore – we have elevators instead. We don’t cook
so much – we have microwaves; we don’t walk to places anymore – we have
cars; we don’t even stand up anymore to change the TV channel – we have
remote controls.
At lunchtime, we choose the easy way to eat for multiple reasons: timesaving
cost, and taste instead of gaining nutritional value from a good meal.
We are living in a world where everything moves fast. We think that by buying all
the latest gadgets like PDA’s, cell phones, etc, we can save time. We are actually
losing time and stressing more, much more.
You saw earlier how stress affects your weight. We used to receive mail and had
time to write back, send the mail and wait for the answer. Now we have email,
fax, and instant messaging. Now we feel the need to answer immediately.
Our society conditions us to a fast life. This affects our decisions in weight loss.
We want everything fast and now. We want to lose weight and look good for the
next party, next vacation, etc. We want to be in this perfect shape in two weeks
time. This is impossible.
But for advertisers of miracle diets, weightloss products, etc, they want you to
believe in all this!
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Only by combining physical activity and calorie reduction will you lose weight and
burn fat.
A few benefits of physical activity:

Weight control.
Prevents heart disease.
Controls cholesterol.
Controls diabetes.
Slows bone loss associated with advancing age.
Lowers the risk of cancers.
Reduces anxiety.
Reduces depression.
Did you know that more than 40 per cent of adults in the United States do not
participate in any leisure-time physical activity. Less than a third of adults engage
in the recommended amounts of physical activity (at least 30 minutes most
days).
Please don’t be part of this growing list of unhealthy people. Act now!
“Time is more valuable than money. You can get more money, but you
can’t get more time.”
Jim Rohn.
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CHAPTER TWENTY-SIX
FAST-FOOD
CALORIES AND
NUTRITION
TABLES
These helpful tables give a list of the calories and fats that are contained in
meals from the main fast-food outlets.
Cal = Calories per serving.

Cal / Fat % = Calories from Fat and the percentage of Fat per
serving.
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Burger King ® Cal Cal / Fat %
Original Whopper 700 370 = 54%

Original Double Whopper 970 550 = 56%
Original Whopper Jr. Sandwich 390 200 = 51%
Fire-Grilled Burgers
Hamburger 310 120 = 38%
Cheeseburger 350 350 = 42%
Double Hamburger 440 210 = 47%
Double Cheeseburger 530 280 = 52%
Bacon Cheeseburger 390 180 = 46%
Bacon Double Cheeseburger 570 310 = 54%
The Angus Steak Burger 570 200 = 35%
The Angus Bacon & Cheese 710 300 = 42%
Chicken Whooper 570 230 = 40%
Original Chicken Whooper 560 260 = 46%
Tendercrisp Chicken Sandwich 780 400 = 51%
Tendercrisp Chicken
4 pieces 170 90 = 52%
5 pieces 210 110 = 52%
6 pieces 250 130 = 52%
8 pieces 340 170 = 50%
BK Big Fish 630 270 = 42%
BK Veggie Burger 420 150 = 35%
French Fries
Small 230 100 = 43%
Medium 360 160 = 44%
Large 500 220 = 44%
King 600 270 = 45%
Onion Rings
Small 180 80 = 44%
Medium 320 140 = 43%
Large 480 210 = 43%
King 550 240 = 43%
Croissan’wich
w/ Bacon, Egg & Cheese 340 180 = 52%
w/ Ham, Egg & Cheese 340 160 = 47%
w/ Sausage, Egg & Cheese 500 330 = 66%
w/ Sausage & Cheese 410 270 = 65%
w/ Egg & Cheese 300 150 = 50%
Double Croissant’wich
w/ double sausage 750 540 = 72%
w/ double bacon 430 240 = 55%
w/ double ham 420 200 = 47%
w/ double sausage & bacon 590 390 = 66%
w/ double ham & bacon 420 220 = 52%
w/ double ham & sausage 580 370 = 63%
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KFC ® Cal Cal / Fat %
KFC Snaker 320 150 = 46%

Honey BBQ Sandwich 220 50 = 22%
Tripple Crunch Sandwich 650 53 = 8%
Crispy Twister 670 340 = 50%
Oven Roasted Twister 510 210 = 41%
Tender Roast Sandwich 390 170 = 43%
OR Chicken – Whole wing 150 80 = 53%
Breast 380 170 = 44%
Drumstick 140 70 = 50%
Thigh 360 230 = 63%
EC Whole Wing 190 110 = 57%
Breast 460 250 = 54%
Drumstick 160 90 = 56%
Thigh 370 230 = 62%
Crispy Strips (3) 400 220 = 50%
Crispy Strips (2) 270 150 = 55%
Pop Corn Chicken-Kids 240 120 = 50%
Pop Corn Chicken-Individual 380 190 = 50%
Pop Corn Chicken- Large 560 280 = 50%
Pop Corn Chicken- Family 1210 610 = 50%
Chicken Pot Pie 770 360 = 46%
HBBQ Wings sauced (6) 540 300 = 55%
Hot Wings (6) 450 260 = 57%
Green Beans 50 15 = 30%
Mashed Potatoes without Gravy 110 35 = 31%
Mashed Potatoes with Gravy 120 40 = 33%
Macaroni & Cheese 400 160 = 40%
Potatoes Wedges 240 110 = 45%
Corn on the cob (3) 70 15 = 20%
Corn on the cob (5.5) 150 25 = 16%
Baked Beans 230 10 = 4%
Potato Salad 180 80 = 44%
Cole Slaw 190 100 = 52%
Apple Pie Mini’s (3) 400 200 = 50%
Double Choc. Chip Cake 400 260 = 65%
Lil’ Bucket Fudge Brownie 270 80 = 29%
Lil’ Bucket Lemon Crème 400 130 = 32%
Lil’ Bucket Chocolate Crème 270 120 = 44%
Lil Bucket Strawberry Short Cake 200 50 = 25%
Pecan Pie Slice 480 190 = 39%
Lemon Meringue Pie Slice 240 80 = 33%
Sweet Potato Pie Slice 340 140 = 41%
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McDonald's ®
Hamburger Cal Cal / Fat %

Cheeseburger
Double Cheeseburger 260 80 = 30%
Quarter Pounder 310 110 = 33%
Quarter Pounder w/ Cheese 460 210 = 45%
Big Mac 420 160 = 38%
Big N' Tasty 510 220 = 43%
Big N' Tasty w/ Cheese 560 270 = 48%
Crispy Chicken Sandwich 520 260 = 50%
Filet-O-Fish 570 290 = 50%
Chicken McGrill 550 210 = 38%
Mc Chicken 400 160 = 40%
Small French Fries 400 140 = 35%
Medium French Fries 430 200 = 46%
Large French Fries 230 100 = 43%
4 Piece Chicken McNuggets 350 150 = 42%
Chicken Selects Premium Breast Strips (3pc) 420 220 = 52%
Creamy Ranch Sauce 630 300 = 47%
Egg McMuffin 1270 590 = 46%
Sausage McMuffin 200 190 = 95%
Sausage McMuffin with egg 290 100 = 34%
English McMuffin 370 190 = 51%
Bacon, Egg & Cheese Buscuit 450 240 = 53%
Sausage Biscuit with egg 150 15 = 10%
Bacon, Egg & Cheese McGriddles 440 220 = 50%
Big Breakfast 500 290 = 58%
Deluxe Breakfast 450 180 = 40%
Hotcakes & Sausage 730 410 = 56%
Scrambled Eggs (2) 1220 540 = 44%
Warm Cinnamon Roll 770 300 = 38%
Deluxe Warm Cinnamon Roll 180 100 = 55%
Fruit’ n Yogurt Parfait 420 160 = 38%
Strawberry Sundae 590 210 = 35%
Hot Fudge Sundae 160 20 = 12%
Chocolate Chip Cookie (1) 280 50 = 17%
Oatmeal Raisin Cookie (1) 330 80 = 24%
Sugar Cookie (1) 160 60 = 37%
140 45 = 32%
150 50 = 33%
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Subway ® Cal Cal / Fat %
Sandwiches Bacon & Egg 320 140 = 43%

Sandwiches Cheese & Egg 320 140 = 43%
Sandwiches Ham & Egg 310 110 = 35%
Sandwiches Steak & Eggs 330 120 = 36%
6” Ham 290 45 = 15%
6” Honey Mustard Ham 320 45 = 14%
6” Oven Roasted Chicken Breast 330 50 = 15%
6” Savory Turkey Breast 280 40 = 14%
6” Savory Turkey Breast & Ham 290 45 = 15%
6” Subway Club 320 50 = 15%
6” Sweet Onion Chicken Teriyaki 380 45 = 11%
6” Veggie Delite 230 30 = 10%
6” Cheese steak 360 90 = 25%
6” Chicken & Bacon Ranch 530 230 = 43%
Classic Tuna 530 280 = 52%
Italian BMT 450 190 = 42%
Meatball Marinara 560 220 = 39%
Subway Seafood Sensation 450 200 = 44%
Turkey breast, Ham & Bacon sensation 380 110 = 28%
Classic Tuna 350 170 = 48%
Ham 210 35 = 16%
Roast Beef 220 40 = 18%
Absolute Angus Steak 420 180 = 42%
Barbecue Rib Patty 420 170 = 40%
Barbecue Chicken 310 50 = 16%
Gardenburger 390 60 = 15%
DM Turkey Breast 340 50 = 14%
DM Ham 380 70 = 18%
DM Roast Beef 360 70 = 19%
DM Subway Club 420 80 = 19%
DM Classic Tuna 790 490 = 62%
DM Seafood Sensation 640 350 = 54%
DM Meatball Marinara 960 380 = 39%
DM Chipotle Southwest Cheese Steak 540 210 = 38%
Omelets & French Toast Bacon & Egg 240 150 = 62%
Omelets & French Toast Cheese & Egg 240 150 = 62%
Omelets & French Toast Ham & Egg 230 130 = 56%
Omelets & French Toast Steak & Egg 250 140 = 56%
Omelets & French Toast Vegetable & Egg 210 120 = 57%
Omelets & French Toast Western & Egg 220 120 = 54%
Soup Brown & Wilde Rice with chicken 190 100 = 52%
Cheese with Ham & Bacon 240 140 = 58%
Chili con Carne 240 90 = 37%
Minestrone 90 35 = 38%
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Taco Bell ® Cal Cal / Fat %
Taco 170 90 = 52%

Taco Supreme 220 120 = 54%
Beef Supreme Soft Taco 260 130 = 50%
Ranchero Chicken Soft Taco 270 130 = 48%
Grilled Steak Soft Taco 280 150 = 53%
Bean Burrito 370 90 = 24%
7-Layer Burrito 530 190 = 35%
Chili Cheese Burrito 390 160 = 41%
Beef Burrito Supreme 440 160 = 36%
Chicken Burrito Supreme 410 130 = 31%
Steak Burrito Supreme 420 140 = 33%
Fiesta Burrito Beef 390 140 = 35%
Fiesta Burrito Chicken 370 100 = 27%
Fiesta Burrito Steak 370 110 = 29%
Grilled Stuff Burrito Beef 720 300 = 41%
Grilled Stuff Burrito Chicken 680 230 = 33%
Steak Grilled Stuff Burrito 680 250 = 36%
Beef Chalupa Supreme 390 220 = 56%
Chicken Chalupa Supreme 370 180 = 48%
Steak Chalupa Supreme 370 190 = 51%
Beef Chalupa Baja 430 250 = 58%
Chicken Chalupa Baja 400 210 = 52%
Steak Chalupa Baja 400 220 = 55%
Beef Chalupa Nacho Cheese 380 200 = 52%
Chicken Chalupa Nacho Cheese 350 160 = 45%
Steak Chalupa Nacho Cheese 350 170 = 48%
Beef Gordita Supreme 310 140 = 45%
Chicken Gordita Supreme 290 110 = 37%
Steak Gordita Supreme 290 120 = 41%
Beef Gordita Baja 350 170 = 48%
Chicken Gordita Baja 320 140 = 43%
Steak Gordita Baja 320 150 = 46%
Beef Gordita Nacho Cheese 300 120 = 40%
Chicken Gordita Nacho Cheese 270 90 = 33%
Steak Gordita Nacho Cheese 270 100 = 37%
Nachos 320 170 = 53%
Nachos Supreme 450 230 = 51%
Nachos BellGrande 780 380 = 48%
Mexican Pizza 550 280 = 50%
Fiesta Taco Salad 870 430 = 49%
Express Taco Salad 630 300 = 47%
Zesty Chicken Border Bowl 730 380 = 52%
Southwest Steak Bowl 700 290 = 41%
Tostada 200 50 = 25%
108
Wendy's ® Cal Cal / Fat %
Classic Single W/ Everything 430 180 = 41%

Big Bacon Classic 580 260 = 44%
Jr. Hamburger 280 80 = 28%
Jr Cheeseburger 320 110 = 34%
Jr. Bacon Cheesburger 380 170 = 44%
Jr. Cheesburger Deluxe 360 140 = 38%
Hamburger, Kids Meal 270 80 = 29%
Cheeseburger, Kids Meal 320 110 = 34%
Ultimate Grilled Chicken Sandwich 360 60 = 16%
Spicy Chicken Fillet Sandwich 510 170 = 33%
Homestyle Chicken Fillet Sandwich 540 190 = 35%
Junior Frosty, 6 oz. 160 35 = 21%
Small Frosty, 12 oz. 330 70 = 21%
Medium Frosty, 16 oz. 430 100 = 23%
Kids Meal French Fries 280 120 = 42%
Medium French Fries 440 190 = 43%
Biggie French Fries 490 210 = 42%
Great Biggie French Fries 590 260 = 44%
10 oz. Plain Potato 270 0 = 0%
Bacon and Cheese Potato 560 220 = 39%
Broccoli and Cheese Potato 440 130 = 29%
Sour Cream and Chives Potato 340 60 = 17%
Small Chili, 8 oz. 220 60 = 27%
Large Chili, 12 oz. 330 80 = 24%
Chili w/ Cheddar Cheese 70 50 = 71%
5 Piece Chicken Nuggets 220 130 = 59%
4 Piece Kids Meal 180 100 = 55%
Homestyle Chicken Strips 410 160 = 39%
Heartland Ranch Sauce 200 190 = 95%
Mandarin Chicken Salad 170 15 = 8%
Spring Mix Salad 180 100 = 55%
Chicken B.L.T Salad 330 160 = 48%
Taco Supremo Salad 380 150 = 39%
Homestyle Chicken Strips Salad 440 200 = 45%
CAESAR DRESSING IS 100% FAT
Any information not on this list can be obtained from each company’s website as
required.
“It’s not failure itself that holds you back; it is the fear of failure that
paralyses you.”
Brian Tracy.
109
THE ANT PHILOSOPHY by Jim Rohn
Over the years I've been teaching children about a simple but powerful concept -
the ant philosophy. I think everybody should study ants. They have an amazing
four-part philosophy, and here is the first part: ants never quit. That's a good
philosophy. If they're headed somewhere and you try to stop them; they'll look for
another way. They'll climb over, they'll climb under, they'll climb around. They
keep looking for another way. What a neat philosophy, to never quit looking for a
way to get where you're supposed to go.
Second, ants think winter all summer. That's an important perspective. You can't
be so naive as to think summer will last forever. So ants are gathering in their
winter food in the middle of summer.
An ancient story says, "Don't build your house on the sand in the summer." Why
do we need that advice? Because it is important to be realistic. In the summer,
you've got to think storm. You've got to think rocks as you enjoy the sand and
sun. Think ahead.
The third part of the ant philosophy is that ants think summer all winter. That is so
important. During the winter, ants remind themselves, "This won't last long; we'll
soon be out of here." And the first warm day, the ants are out. If it turns cold
again, they'll dive back down, but then they come out the first warm day. They
can't wait to get out.
And here's the last part of the ant philosophy. How much will an ant gather during
the summer to prepare for the winter? All that he possibly can. What an
incredible philosophy, the "all-that-you-possibly-can" philosophy.
Wow, what a great seminar to attend - the ant seminar. Never give up, look
ahead, stay positive and do all you can.
To Your Success,
Jim Rohn
This article is by Jim Rohn, world-renown business philosopher. For more

information about Jim and his cds, books and videos/dvds or to subscribe to the
Free Jim Rohn Weekly E-zine go to www.ExtremeBodySculpt.com &
www.loseweightandburnfat.com for more information.
110
Contact and Information about Jean Carrillo
Jean Carrillo has been helping people learn how to lose weight, burn fat, feel
good and look good for more than 22 years now. He currently holds a B.E.E.S.
First Degree from the Center of Regional Physical & Sports Education (France).
He is also Certified Kick Boxing and Muay Thai trainer, Sports Nutritionist and a
former member of the French Special Forces.
He served in Africa with the the French Foreign Legion as Security Forces
He trained, coached, and formed French, European and World Champions.
Jean Carrillo is available for Public Speaking Seminar, Private Coaching, Phone
Consultation, Online Coaching and Private Training.
Jean is the Official Personal Trainer of the Rock Band “Def Leppard”. Other
bands that have been inspired by Jean’s book and personality are Journey, Styx,
REO Speedwagon,Foreigner ...
For more information please feel free to visit his website at:
www.ExtremeBodySculpt.com, www.LoseweightandBurnfat.com
www.StrikeCombat.com, www.BodyJean.com or email him at
FitnessbyJean@Yahoo.com
111
Become A Member Of My Private Video Live
Coaching Club, I'll Personally Take You By The
Hand And Show You, Step By Step, How To Get
The Lean, Muscular, Attractive, Confident Body
You've Always Wanted!
"Bottom line - You WILL achieve more results in one month than you did
all of last year. Because you'll be saving time, effort, and energy by doing
exactly what you need to do to get the results you want!
By joining my insiders coaching club and online private membership site,

you'll learn EXACTLY how to eat and train to gain muscle, lose fat,
increase your strength and energy, look and feel better, and be more proud
and confident with your body."
The secrets about changing your body, which you're about to discover inside
this members-only website, can rarely be found ANYWHERE else.
They can give you back control of your body and your life, transform your
physique, and help you lose fat and gain muscle - in a safe, natual and
healthy way.
Contact me at FitnessbyJean@yahoo.com to receive more informations.
112
“Take Good Care of Your Body, It’s the Only Place You Have to Live”
113

It's All About Health

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Jean Carrillo present

Yes, It is All About Health

ExtremeBodySculpt.com, BodybyJean.com and Yes, It is All About

Jean with his mentor Mr. Jim Rohn

Jean with Mr. Brian Tracy

Jean with Mr. Denis Waitley

Brian Tracy – America’s leading authorities on the development of human

Phill Collen – Def Leppard

Chris Widener - Best-selling author and internationally recognized

Vivian Campbell - Def Leppard

Kevin Croning – REO Speedwagon Lead Singer

Lawrence Gowan – Piano Player & Singer for Styx

Week 1 Week 8 Week 12

So why write this book?

My questions to you are these:

What I have found:

Why? Why would you be mad at me?

What do I mean by triggers? An example might be coming home from work,

What can you do to stop these cravings?

Health: Use it or lose it!

We are living in a society of convenience that pushes us slowly toward laziness.

Thoughts give feelings.

The fundamentals of workout success are:

Stretching is extremely important. Stretching releases muscle tension, it can

Aerobic exercise provides mental health benefits including: higher self-esteem,

Strength and weight training provides enhanced physical appearance. It also

Positive compliments reinforce your feeling of self-confidence. Your increased

Poor eating habits and no exercise = poor health.

Your body reflects your lifestyle and personality.

1. The work habit: “You reap what you sow”. Bible

4. Your weight changes significantly.

Your Activity Level

Indicate your current weight here ___________. Conservatively rate yourself on

12 = very inactive (little physical activity, geriatric or slow metabolism).

13 = inactive (a sedentary office worker).

14 = slightly inactive (occasional games of golf or walks).

15 = moderately active (frequent jogging, calisthenics, tennis).

17 = very highly active or strenuously active (a construction worker, mason or

Enter your choice here on Line A ________.

Finding Your Ideal Maintenance Intake

Multiply Line A by your current weight.

Line A________ X __________ = _________(Line B)

For example: 150lbs (current weight) x 15 (activity level)

Finding Your Ideal Caloric Intake for Healthy Weight Loss

Mark your correct weight loss intake on Line E _____.

Finding Your Ideal Caloric Intake for Healthy Weight Gain

Exercise and the three weight loss methods:

Method 1: Reduce calorie consumption.

Method 2: Exercise more without eating more.

Method 3: Decrease calorie consumption AND increase exercise regimen.

This conservative approach ensures physical toning and promotes long-term

“One should eat to live, not to live to eat.”

Please contact me for specific and personal programs

4. Exercise equipment. Many people sign up for at least a one-year

Develop an exercise routine. It takes three weeks of daily exercise (cardio,

The time is there, you just need to work with it.

So what is an aerobic workout? Aerobic workout simply means with oxygen.

As we mentioned earlier, aerobic exercise provides the most mental health

And the fundamentals of good health nutrition are:

Plan your lifestyle, workout plan, and nutrition plan.

So what is balanced nutrition?

Eating healthy food will:

- Increase vitality and energy for the rest of your life.

Line A X = ___(Line B)