Fundamentals of Weight Loss & Diet

Secrets of Weight Loss

Secrets of Weight Loss
How to lose weight - weight loss motivation - weight loss success


What is the REAL secret of successful weight loss?

Reprint from:

Is it eating fewer calories?
Is it taking more exercise?
Is it a matter of eating less fat or less sugar?
No. It is none of these things.

The real secret to losing weight is believing that you can DO it

You can try all the diets and weight loss programs you like, but if, in your heart of hearts, you do NOT believe that you CAN lose weight, you never will. And even if you do, it won't be long before you regain it.

For example, you probably know several people who have been dieting on and off for years. By now, they know exactly what foods make them fat and yet they never manage to stay off them for long. Why not? Because in their hearts, they LACK CONFIDENCE in themselves. Although they want to lose weight, they do not think they CAN.

Result? Every year they get a little heavier.

Or, take people who are seriously overweight. Every so often, their doctor puts them on a diet, but they never stick to it for long. Why not? Because deep down they do not think they are MEANT to be slim.

As a result, despite increasing discomfort, they get heavier and heavier.

The terrible trap
As you can see, these slimmers are caught in a terrible trap. On the one hand, they desperately WANT to lose weight. On the other, they do not believe they CAN - they genuinely believe they are doomed to be fat. No matter what diet they try, they expect to fail and so they do. And each time they fail, they lose a little more confidence in their ability to change.

How can you avoid this trap, or how do you escape from it?
Answer: By believing in your ability to lose weight!

For example, you must stop thinking of yourself as naturally fat. NO ONE is naturally fat - not me, not you, not even the Pope. We may each have a different shape, different sized bones and different genes, but no one is doomed to be fat. We are no more compelled to be fat than we are to wear a banana in our ear!

You may be overweight at the moment, in fact you may have been overweight for years, but this does not mean you have to STAY overweight. Everyone has the power inside them to do it, and that includes you.

But you have to FIRE YOURSELF UP!
You have to stand up and BELIEVE IN YOURSELF

Because once you believe in yourself, nothing will stop you.
Not cookies, not burgers, not even your mother-in-law.

The problem is, many people still cling to the idea that losing weight requires superhuman willpower. This is simply not true. The truth is, losing weight is quite easy. All you need is faith in your ability to do it. The rest is a matter of time.

So, don't let your previous failures put you off
Instead, look ahead and start believing in yourself.

Because once you believe in yourself, nothing will stop you.
Not cookies, not burgers, not even your mother-in-law.


Fundamentals of Weight Loss & Diet

By Ben Black

Ready to get ripped, but don't know where to start? There are so many different diets and training methods that promise to get you cut, but which one will work for you? A successful fat loss plan is one that suits your body type, and involves planning as well as trial and error. Therefore, this weight loss plan is merely a "First Aid Kit" that contains helpful fundamentals to get you started on that shredded six-pack.

Losing weight takes time, so you shouldn't limit yourself to nine or twelve week "cutting phases" yet, unless you are preparing for a competition. Taking longer than the usually prescribed 12 weeks will give your body a better chance to adapt to your new diet and training regimen. If this is your first time on a fat loss phase, I recommend taking anywhere from 4-6 months. Remember, getting ripped takes discipline and focus, so lets get started!

On Matters Of Dieting

Diet is just as, if not more important than exercise when it comes to getting ripped. You can train like an animal in the gym, but if your meals consist of cheeseburgers, pizza and sodas, you're probably not going to see your abs anytime soon. There are many different diets to choose from, but as a general rule of thumb, a low -moderate carb, low fat, high fiber and high protein diet works just fine.


Everyone Hates Cardio, But…

Unless your metabolism is off the chart and you stay lean very easily, cardio is necessary to burn off extra calories. The key to making cardio work for you is to gradually phase it into your lifestyle. Many bodybuilders jump into five 45-minute sessions twice a day. As a result, they burn too much muscle and drop too much weight. Start with three 30min sessions weekly and gradually increase the frequency and duration. You only need to perform cardio at 60-70% of your maximum heart rate to be in your fat burning zone. To determine this number, take 220 minus your age, and then take 60-70% of that number.

Click here to find out what your maximum heart rate is!

You have to keep your heart rate at this level for more than 20mins before your body switches from burning glycogen (stored sugar) to burning stored fat.

Varying the type of cardio you do will also help eliminate boredom. For example, 20 mins on the stationary bike, 20 mins on an elliptical running machine, and the last 20 mins on a treadmill will help keep the activity fresh. Bring a magazine, working out with a friend; watch TV or listening to some music will also help pass the time. Even better, place and inspirational note or picture in front of you to keep you motivated throughout the session. Post a picture of a popular bodybuilder or fitness model whose physique you admire, on your treadmill, and use it as motivation for your workouts.

Resistance Training

Resistance training builds lean muscle tissue. The more muscle you have, the more calories you burn when you are resting. In addition, weight training is the only way to shape your body. When beginning a fat loss phase, a good idea is to reduce the frequency of training sessions. This is because your body's energy supplies will already be depleted from the calorie reduction and extra cardio sessions.

Having said that, continue to train heavy. You may not be able to do as many sets, but keep the poundage up to preserve your hard earned muscle. At the same time, don't overdo it. The goal during a cutting phase is to preserve your hard earned muscle, not gain additional mass. It may also be helpful to increase the rest time between sets, because your energy supplies are may be lessened from the dieting and cardio.

A Sample Workout Schedule Would Be:


The Last Word

Combine these three elements (diet, cardio and resistance training) and you have a three-pronged attack on fat worthy of six-pack abs. If this is your first time on a cutting phase, give yourself extra time to get adjusted to the new lifestyle. Take notes, record your training sessions, meals, and the way you feel each day. Then by trial and error, formulate a plan that works just for you.

Give yourself time! It is very rare to be able to dial it in the first time you try. The reason why many competitive bodybuilders can get shredded in a matter of weeks is because they've gone on cutting cycles many times before. They already know what works for them and how their body responds to different diets.

Finally, never give up, no matter how long it takes. If you cheat and slack off, get back on track right away and try again. The power to succeed is all in the mind. Perseverance and self-discipline are the keys to fat loss success, not fancy supplements or fad diets. Changing your physique into a work of art begins with the decisions you make each and every day - passing on that chocolate cake, toughing it out on the treadmill, and fighting through that last rep are examples of the little things which add up to a lot. Refuse to live with a mediocre physique. Now… time to get ripped!


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