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Published by veganpickuplifestyle, 2018-11-17 21:11:10

57 Ways to Get Lean

57 Ways to Get Lean

57 Ways to Get Lean

The Ultimate Guide To Getting
Healthy

By

Justin Strickland

CONTENTS

__________

INTRODUCTION.. Page 9
1. HEALTH IS WEALTH.. Page 11
2. FOCUS ON THE RIGHT THING.. Page 19
3. TAKE PRIDE IN YOUR NUTRITION.. Page 23
4. WAKE UP EARLY.. Page 31
5. DON’T BE SO HARD ON YOURSELF.. Page 35
6. ENVIRONMENT IS KEY.. Page 38
7. FUEL YOURSELF.. Page 41
8. LOVE THE PROCESS.. Page 43





Copyright. 2018 JUSTIN STRICKLAND
All rights Reserved

57 Ways to Get Lean
The Ultimate Guide to Getting Healthy

C.E.O. Justin Strickland

Fuel Yourself International



Introduction

In the process of writing this book i worked at whole foods market in the
supplement section. Over the years i was there i got all kind of questions about
health and fitness, but still to this day one customer stands out. I can tell it was her
first time in a whole foods and she asked me a question that i will never forget. “
Does all these pills and stuff really work or is it all in our mind “? In that moment
we both laughed and went on with our day, but it actually stuck with me. I don’t
know why that question hit me so hard. I thought about it for a while and i am not
a doctor or supplement expert but i came up with an answer. Even if it is a placebo

effect, the supplement to kick started the process.

The main purpose of this book is to give you a template to refer back to as you go
on your journey into weight loss. When i first got into health and fitness i was
completely overwhelmed with all the information online. The truth is that the
quantity of info was not even the worst part. It was the hours and hours of

searching for advice that related to me. I would always think to myself, why is it so
hard to find advice that i needed. So i knew if i found this as a major problem

others did also. So i created this book to give you 57 Ways to get lean. Every single
way is completely backed by science. So therefore proven to work. Due to time
restriction i did not add articles and research studies to each way but the far

majority has great detail to them. Lastly to add this book is intended for reference,
and a guide into more research for yourself.

I have used every way in this book and still use this information. Also I am aware
that for a scientific there is only one way to lose weight, which is to be in a caloric
deficit. So why did I write this book. The reason is because each way described is

to help you reach a caloric deficit. For example Intermittent fasting by itself
doesn’t cause you to lose weight, but makes eating a deficit easy and more

enjoyable. So while reading this book feel free to research as you go. Thanks for
your purchase and enjoy

Chapter 1

Health is Wealth

1. SLEEP
Sleep is such a big factor in losing weight. In most fitness articles and
programs sleep is always overlooked. In the process of bulking or gaining

muscle you will hear for from fitness experts that sleep is vital. So why
wouldn’t it also be accurate for losing weight? Research has shown the BMI

indexes are all significantly lower in people who have adequate sleep.”
R​esearch tells the story. A study in the A​ merican Journal of Clinical
Nutrition​ found that when people were starved of sleep, late-night snacking
increased, and they were more likely to choose high-carb snacks. In another
study done at the University of Chicago, sleep-deprived participants chose
snacks with twice as much fat as those who slept at least 8 hours “ T​ he lack
of sleep also raises cortisol levels, which dramatically affects your
metabolism. It is amazing how big of a difference and change you'll see

from getting at least 8 hours of sleep a night.

2. EAT MORE

Eating more may sound completely counterintuitive, but it is the truth. Most
people try dieting for months and even years on end, and they don’t get

results. According to research, when you put your body into a food deficit
and are not getting enough nutrients you are more prone to store fat. The
main reason for this is when a person’s caloric intake is very low most
people neglect certain food groups. According to research done by Rankin
JW w​ ww.ncbi.nlm.nih.gov/pubmed/15142030​ refeed day are benificial to
weight loss. The key to health and vitality is having a balance and variety of

whole foods. For some people that means having some extra carbs or
slightly eating more healthy fats, which can make a big difference.

3. INTERMITTENT FASTING

Over the last few years intermittent fasting has turned into a popular trend
and quick fix. Although I love that it has gained a much wider amount of
exposure, it is far from a fad or diet hack. Intermittent fasting is a lifestyle

hack. The best part is that it is useful both in the short term and long term.
Mainly because of cellular repair, growth hormone increase, and accelerated

fat loss. According to a study done by
https://www.annualreviews.org/doi/10.1146/annurev-nutr-071816-064634
says that the metabolic rate of intermittent fasting improves heath and fat

loss.

4. CAYENNE PEPPER

Cayenne pepper is a great way to boost your metabolism and ultimately
increase weight loss. C​ apsaicin, the phytochemical responsible for the
spiciness of peppers, has the potential to modulate metabolism via activation
of transient receptor potential vanilloid 1 (TRPV1) receptors In addition ​to
increasing metabolism it helps burn more calories because it is spicy. Spicy
food causes your temperature to rise, which leads to weight loss. M​ any
clinical trials have evaluated the impact of capsaicin ingestion on metabolic
rate, respiratory quotient and appetite; these conclude that capsaicin can
modestly enhance energy expenditure, while boosting fat oxidation (lower
RQ) and diminishing appetite—effects conducive to weight control.
Reference ​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/

5. MEDITATION

There are two studies done by yale university in jan 1999 that states “
greater exposure to cortisol played a role in contributing to greater

abdominal fat depots among men and women “. Also in the 1999 yale study
it goes on to say that “ in response to uncontrollable laboratory stress,
women with a high waist to hip ratio had higher cortisol reactivity “.

https://www.ncbi.nlm.nih.gov/pubmed/24842735​ . Stress can and in most

cases is the main factor in gaining weight and in fat retention because when
stressed your sympathetic nervous system takes over. This is more

commonly known as fight or flight. When in this state defenses are up and
no energy can go to the breakdown of fatty tissue. In actuality the opposite

occurs and muscle tissue is potentially broken down. A good way of
reducing stress is meditation. It has been scientifically proven that 10
minutes of meditation a day can reduce cortisol, better known as the stress
hormone. The truth is that the more stressed a person is the harder it is to
lose weight because in a stressful state your body craves more insulin
spiking foods like refined sugars, carbs, and so on, so meditation can be very

beneficial in the long term.

6. WATER

I remember being young and my mom would always tell me to drink more
water. Even as a young teen i did not drink much water. I am pretty sure that
you can relate to this as well. This one gets overlooked the most because it’s

so simple. Water is the most important thing we can consume for a good
reason. according to 2010 study T​ hus, when combined with a hypocaloric

diet, consuming 500 ml water prior to each main meal leads to greater
weight loss than a hypocaloric diet alone in middle-aged and older adults.
This may be due in part to an acute reduction in meal EI following water
ingestion.​ ​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/​ . I​ n most cases
dehydration is mistaken for hunger. This is the reason most people overeat.
Sure, hunger pains are real in most situations, but most people don’t drink
their daily requirement of water. By just drinking a glass of water every two

hours will cut your hunger completely in half.

7. STRENGTH TRAINING

This one is so important because diet without exercise can yield results in
the short term but isn’t sustainable when it comes to health. You can
definitely lose weight without going to the gym, but it isn’t the most

efficient. Losing weight without going to the gym means you are also losing
a combination of muscle tissue and adipose tissue, so as your weight

decreases your strength does as well. That is the reason strength training is
so important. A study by Livestrong states that “ one pound of muscle burns
15 extra calories a day “. The more muscle you have the less fat is present.

8. LAUGHING

I can say this is the most enjoyable way to lose weight. Laughing is so
important for not only weight loss but happiness and life in general. The
average four year old laughs 300 times a day and the average 40-years
laughs only 4. I was shocked when I first heard this. We have all heard the
quote, “A day without laughter is a day wasted.” It is so vital for just general
health but most importantly it lowers stress as well, which keeps you in a
productive state of mind and helps your body regulate hormone levels.
According to a study by Mind body green “ estrogen dominance is the main
reason why women have a hard time losing weight regardless of age “.

9. LIGHT CARDIO

One way to lose weight is getting on the treadmill and giving it every single
drop you got. I have an issue with this concept that may shock you. There is

nothing wrong with cardio, but high intensity cardio may be

counterproductive. High intensity cardio helps lose weight, but it doesn’t pin
point just fat. While losing fat you can potentially lose muscle in the process.

Now, this wouldn’t be such a big deal if it wasn’t for the fact that the less
lean muscle mass you have the more susceptible you are to gain fat. The
solution to this is low intensity cardio, like walking. Taking a two or three
mile walk will not affect muscle mass or raise your hunger like running will.

So walking a mile or two a day can help you dramatically.

10. COUNTING MACROS

Most people simply cringe at the thought of having to count calories. I
definitely empathize with that thought because I’ve been there as well. The
average person doesn’t have the time let alone the mental energy to count

the macros. We all live busy lives filled with work, activities, and
obligations that keep us occupied. The key to incorporating something new
is prioritization. The great Brain Tracey wrote a book called "Eat the Frog."
The main idea of the book is handling the most difficult task of the day first.

So when you wake up you have the most mental energy and will power,
which helps you get things done. So when you wake up write down the
things you want to eat that day including snacks and add up the calories.
This way you have all your energy later for the rest of your tasks for the day.

11. 80/20 RULE

The 80/20 rule is 80% of your calories come from healthy nutrient dense
foods and the other 20% come from whatever you want. This strategy does
three important things. It allows you to get all the foods and nutrition your
body needs to thrive. Also, you get to treat yourself, which prevents binging

on unhealthy foods. Third and most importantly this trains you to eat

healthier and subconsciously tells yourself that this is the best way. So try
this rule out for yourself and watch it yield amazing results.



Chapter 2

Focus on The right thing

12. FOCUS MORE ON HEALTH NOT WEIGHT
Losing weight is a byproduct of being healthy. If you simply start making
healthier choices the number on the scale surprisingly goes down. Most
people put too much pressure on themselves when it comes to weight loss
and doing that only causes more headaches and no results. Instead you want

to remove the blanket of frustration and judgement and replace it with
contentment and gratitude.

Gratitude plays such an enormous role in happiness, and as a result, you can
place more attention on the things that are more important. Do not judge

your progress but enjoy the process. Having the discipline to exchange that
cheeseburger with a delicious salad has more merit on your long term
success than beating yourself up in the short term.

13. DISCIPLINE
The definition of discipline is the practice of training people to obey rules or

a code of behavior. Cultivating discipline in your life will make all the
difference in obtaining your dream weight and the rest of your goals in your

life.

Think back to a time when you wanted to do something or accomplish a
certain task but did not follow through. Why didn’t you make it to the finish
line? It all boils down to having discipline in your life. You can have all the

strategy, tactics, and momentum on your side, but without discipline you
lack the will power to follow through with the process.

When we first start something new motivation kicks in. After that there is
even a chance that inspiration will carry you for a while, but eventually like
a car you run out of gas. Now the easy thing to do just like a car low on gas
is to find a gas station and fill up but what happens when there isn't one in

sight. Discipline will keep you on track when your mind gives you every
reason not to.

14. AVOID TRANS FATS

Now you may be asking yourself what are trans fats, good question. Trans
fats are artificial fats. Also some trans fats come from certain animals
products. Trans fats have actually been found to raise LDL cholesterol

(Bad). Trans Fats are found in many different vegetable oils and different
processed foods. Major companies use it because it's very cheap and easy to

produce and use.
According to new studies....
" In November 2013, the U.S. Food and Drug Administration (FDA) made a
preliminary determination that partially hydrogenated oils ( trans fats ) are
no longer generally recognized as safe (GRAS) in human food "
The scary thing is that trans fats are still available for people to buy until a
total recall has been done. The truth is avoiding trans fats can not only help
you lose stubborn belly fat, but it can be very beneficial for overall health
and wellness.

15. EAT SOLUBLE FIBER FOODS

Soluble fiber can be a great solution for weight loss for a few reasons.
Mainly because soluble fiber comes from plant based foods which digest
easy and get distributed throughout the body in a significant fashion. There

are two types of fiber, soluble and insoluble.

The best way to tell the difference is think about oatmeal in water (soluble)
and celery in water (insoluble). Unlike some carbohydrates, fiber cannot be

broken down by the digestive system. Now beside the main reason of
helping you shed those unwanted pounds, it has plenty of other benefits.
Fiber helps lower cholesterol, helps control blood sugar, and normalizes
bowel health, so I recommend this being one of the stables in your diet.

16. GET MORE SUNLIGHT

The reason sunlight is important is because when it hits our skin it activates
the production of Vitamin D in the body. Vitamin D is responsible for the
production of inflammation, lowering blood pressure, and improves brain
function. Now this may sound like it has nothing to do with weight loss, but

one of the main benefits is that it triggers the production of serotonin.
Sunlight cues certain areas of the retina that triggers the production of
serotonin. Serotonin is a hormorne found in the body that transmits signals
between nerve cells. Also according to Healthline,

"The vitamin D made thanks to the sun plays a big role in bone health. Low
vitamin D levels have been linked to rickets in children and bone-wasting
diseases like osteoporosis and osteomalacia."

Also bone health is directly connected to the skeleton, which is in correlation
to muscle mass and lean muscle mass. The more lean muscle mass you have
the less adipose tissue (fat) the body carries. According to experts getting
just 15 minutes of sunlight a day is more than enough to activate vitamin D
in our skin.



Chapter 3

Take Pride in your Nutrition

17. EATING SLOWLY

The truth is we are a rushed, distracted, and too busy of a society. The
majority of people in North America eat completely too fast whether
because the food is delicious or our break at work is ending soon, or some
other reason. Most of the time we don’t even realize it until it’s too late.

Slowing down how fast you eat can have amazing results.
This is a big problem and very detrimental to your digestive system. Eating
too fast causes poor digestion, weight gain, and lower satisfaction, which
causes overeating. When you eat too quickly you don’t give your body an
adequate amount of time to respond to the food it is receiving. The worst
side effect to this isn’t the fact that it can cause weight gain, which is bad

enough, but you aren’t truly satisfied eating this way,
which causes overeating and strange eating patterns. Do you ever find
yourself eating when you are not even hungry? So why are you eating? It is
because each meal you’re eating too fast and satisfaction is low, which gives

the illusion of hunger and wanting more.
For the next week try out just try eating a little slower. Trust me your body

will thank you, and more importantly so will your waist line.

18. DRINKING COFFEE
If you like coffee as much as me, you'll love this. Coffee actually has a host

of benefits that many are not aware of. There is a large range of benefits of
coffee from helping prevent Alzheimer’s to mood enhancing.

A brief history of coffee that a lot of people don’t know is that what you
think is a coffee bean is actually a fruit. Yes, coffee is actually a fruit and
possibly the main reason it is so rich in antioxidants. Besides the effect that
caffeine has on the body as an energy source, I would say mental sharpness
is the more important benefit to weight loss. Accordingly to studies done by
Authority Nutrition, “ coffee works in the brain by blocking the effects of
an inhibitory neurotransmitter called adenosine. By blocking the inhibitory
effects of adenosine, caffeine actually increases neuronal firing in the brain

and the the release of other neurotransmitters like dopamine and
norepinephrine. “

Mental sharpness is your main weapon in the battle against stubborn belly
fat. Being able to make better choices and more importantly avoiding the
wrong ones are key factors. So it may be beneficial to hold off breakfast and

grab a cup a coffee in the morning.

19. CARDIO

Cardio should be a part of your routine because it is one of the most efficient
and simple ways to lose weight. My only issue with cardio is most think of it
as a long tiresome walk or run on a boring treadmill. Trust me I’ve put in my
time on the treadmill and, yes, sometimes it can be fun, but for me the key is

variety and enthusiasm.

Find different physical activities that you find interesting and go for it.
Whether kickboxing, swimming, or volleyball, it will make all the difference

because you will want to do it instead of forcing yourself.

20. HABIT CHANGE

We all have habits both good and bad ones. The reason for this is because
our brains have such little RAM to work with and room for new ideas and
concepts. After you learn to drive and master that skill you don’t have to
consciously think about every single detail and nuanced point. When you
brush your teeth or put your shoes on you can simultaneously be thinking

about something totally different. Why? Once you have a deeply rooted
habit whether good or bad it leaves your conscious mind and moves to our
subconscious mind. That’s the reason why it’s so hard to eat an apple instead

of a chocolate bar or even taking the stairs instead of the elevator.

When it comes to habits, they revolve around Cues, Routines, and Rewards.
Cues are something that triggers the action or response. When your phone
rings it catches your attention and that is the cue. It cues you to answer the

phone or see who has texted you

, which is the routine. The reward is you see who's on the other end of the
phone or funny meme someone sent.

Habit change is very important in reaching your goals because everything
we do revolves around them. The biggest misconception is that you can
break a bad habit without incorporating a new one. On top of that you really
can’t control cues or the rewards. What you can control is the routines.

Keep a piece of fruit with you and when hunger strikes as it inevitably will,
eat the fruit. Over time subconsciously you will crave the fruit over the

candy bar. Roughly it take 21 days to successfully exchange a bad habit for a
good one. When you feel like watching TV force yourself to do a few

pushups or go for a walk, and over time that bad habit will change to a good.

21. PLAYING

Once we hit a certain age it’s time to put childish games behind you, which
is true to a certain extent. Being in a childlike state helps with lowering

blood pressure, increasing serotonin, boosting mood, etc. Let’s face it most
people have jobs and families at home and don’t have the mental fortitude to

go into the gym and train. The odd thing is that everyone can find a little
time for playing around with their kids or just having fun with family

members or friends. The trick is including some type of physical activity
into the mix.

The thing that repels some people is the thought of going to the gym, but the
gym is only one equation in a sea of options to choose from. Everything
doesn’t have to revolve around the gym, now days people do calistinecs

which is body weight training. So think outside the box and find something
you like and stick with it.

22. CURCUIT TRAINING
One of the biggest things that people want to avoid is boredom. Boredom
will stop someone in their tracks from completing a task. So an excellent
strategy is keeping things new and fresh. This is easier said than done in
most cases. This is also true in fitness because most people want variety. For
some people the thought of doing the same exercise every day is cringe
worthy. So here is the answer, DONT DO IT! Switch things up and a great

way to do this is creating an interesting routine.
A circuit is a number of exercises that are done one after each other until
each one is done. Once done with each exercise you will then take a rest
interval and after which you repeat the cycle. The reason why this is so
effective is that once you get bored you can switch the routine. Also this can
be done anywhere from the gym, at a park, or even the comfort of your

home.

23. LAY OFF REFINED CARBS
I am actually a strong believer that carbs are not the enemy. Carbohydrates
are essential for providing your body with energy. Although carbs come in
all different shapes and sizes. Carbohydrates can be complex, refined, or

simple. When most people think of carbs they think of pasta, bread, and
even pastries, which are all complex and refined.

The kind of carbs that get overlooked are simple carbs known as fruit. Fruit
is not only healthy but also great in helping you lose weight. Foods like
pasta are very high in calories so for some avoiding certain foods like this
can be very beneficial on your weight loss journey.

Fruit are also very high in water content, which will keep you full for longer.

24. GET ENOUGH IRON
Iron is a very important mineral do to the fact that the body needs it to
produce red blood cells. Also, iron is an essential protein component for
metabolism. In our body 70% of iron is in hemoglobin and myoglobin.
Hemoglobin is the primary transporter of oxygen from the lungs to the

body's tissues.
While myoglobin is in the muscle cells and makes accepting, storing, and

releasing oxygen possible in them. About 5% of it is found as various
components of proteins and as necessary elements in certain enzymatic
reactions. Iron helps protein synthesis occur, which help builds muscle.

Building muscle also lowers adipose tissue (fat) as a byproduct.

25. YOGA
Yoga can play a major role in weight reduction. According to Natalie
Nevins, a doctor of osteopathic medicine, the purpose of yoga is to create
strength, awareness, and harmony in both mind and body. The list of
benefits when it comes to yoga including increased flexibility, muscle
strength and tone, increased athletic performance, protection from injury,

and a host of others.
Besides the number of physical benefits there are many mental benefits, like
managing stress. Stress can be one of the main factors of weight retention.
Being able to manage stress levels can have a major impact on your physical

ability, thus helping in losing weight.

26. REFEED DAYS
When you are trying to lose weight, cutting back on calories should be a

giving, right? Of course it’s easy to eat fewer calories and even make
healthier food choices when you first start or when you’re early in the
process. In the beginning you have all the motivation and inspiration to keep

going because you can see small changes quickly.
As your body adjusts to the new diet and caloric intake, your metabolism
becomes accustomed and slows down. This is the point where the journey
becomes very difficult for many people because although you will still lose

weight it will be much slower due to your metabolism slowing down trying
to retain energy. At this point most people do one of two things either lower
calories even more which cause nothing but increased hunger and immense
heartache, or the worst of the two, they give up completely by convincing

themselves that they can't do it.

Instead, how about switching things up and raising your calories. Sounds
counter intuitive but trust me it isn't. It is actually one of the most effective

things you can do. By doing this it helps speed up your metabolism and
making it easier to lose more stubborn fat. So while on your diet eating more
food one or two days out of the week will be more than enough to kick start

your metabolism back in shape.

27. THE POWER OF LEPTIN

Leptin is the hormone that tells your brain that you are full and satisfied. So
the moment that hunger strikes you can be sure that your leptin levels are
low. Now the purpose of leptin is to produce an appetite, so you can eat
sufficient amount of calories to sustain health. According to experts from
Livestrong.com,

"The presence of excessive leptin has been linked to obesity. When there is
too much leptin in the bloodstream, leptin sensitivity decreases because the
excess appears to block the effective flow of leptin to the brain.”
The author of ​The Leptin Diet​, Byron Richards, says "How Fit is Your Fat?"
Most experts say the two main causes of low leptin levels are shocking. One

and the most hard to avoid is eating an excessive amount of refined
carbohydrates. This is because most highly refined carbs are made from
white flour or high fructose corn syrup. The second one is eating way too
frequently. Beside the fact of the constant insulin spikes from each meal it
triggers to the mind eating more is better, which causes over indulging.
These two enemies of lean muscle mass is what you should stay away from.

28. LEMON WATER IN THE MORNING

Drinking lemon water comes with plenty of benefits. One of the main
reasons is that helps keep your gut flora healthy. Your gut is the most

important area of the body due to two reasons. One being that everything
you put in your body travels there. Every bite you take and every beverage
you drink eventually ends up in one place, your gut. So of course you want

to keep your gut flora healthy. One way to do this is to get plenty of
enzymes, which aids in digestion. Lemons being one of the best citrus fruits

with plenty of enzymes are a great choice.

29. HEALTHY FATS

Healthy fats are highly beneficial for overall health as they are essential for
heart health and hormone balance. Healthy and fats sound like a

contradiction, but it isn’t by far. Some evidence shows that lowering your
carb intake and raising fat intake is actually a great approach to body
composition.

Fat actually makes up the outer layer of the cell wall. These lipids are made
up of omega 3 fatty acids, and this makes the cells more sensitive to insulin.
The effect of this is a reduction in inflammation and a boost in metabolism.

Also omega 3's support health thyroid function, which is directly related to
fat regulation. Another reason healthy fats are a great choice is that they are

very filling. When creating a strategy and plan for losing weight finding
ways to stay full and satisfied is vital. Common sources of healthy fats are

avocados, nuts, and seeds.

30. EAT MORE PROTEIN

In the fitness industry it is common knowledge that to get big muscles you
need a lot of protein. What you may not have heard is that high protein diets
are great for weight loss also. According to a study done in 2014, moderately
high protein diets are popular for weight loss. In fact higher protein diet may

help preserve bone mass during weight loss, which stimulates insulin like
growth factor 1.

When it comes to higher protein consumption there are many types of
protein and quality of the amino acid profile to consider. Even though
consuming a higher protein intake is rather adequate for increased fat loss it
isn’t optimal for the long term. This is a much better short term approach to

ensure that a loss in muscle mass doesn’t occur.

31. GREEN TEA
In December 2012 a study was conducted to access the efficacy and safety

of green tea use for weight loss. They reviewed eight separate studies in
which three different authors where used to ensure it was not biased. The
ranges of studies they used were from 2011 to 2013. The studies shows that

green tea boots the fat loss process.
Green tea is known to contain catechins and caffeine both of which are
related to energy metabolism. Also, it has been shown to be good for weight

management

Chapter 4

Wake up early

32. START YOUR DAY EARLY

While getting enough sleep is essential for basic health, healthy metabolism,
and muscle recovery for those who work out, there is a point of no return.
Studies have shown that getting too many extra snoozes can reverse the
positive effects of a good night sleep. Sleeping for too long can also make
you more sluggish than refreshed. One study revealed that late sleepers who
snoozed past 10:30am ate an extra 250 calories over the course of the day.

This may come as a shock, but the truth is when you are sluggish you tend to
eat more calorie dense sugary foods due to the insulin spike from them.
So you may be wondering where is that healthy balance when it comes to

sleep. Well, generally speaking, most anything less than 6 is detrimental for
your wellbeing. A 2014 study tested over 2000 subjects of which 612 were
long sleepers and 1969 were short sleepers. Compared to the whole group
the long sleepers were more often females between the age 15-25 or over 65.
The results were that the long sleepers were more likely to have psychiatric

diseases and higher body mass index (bmi).
In conclusion getting enough sleep is essential for health but there is a point
of diminishing returns. Most health experts would recommend 7 to 9 hours
of sleep every night. Trying to get anything less than that you may be asking
for trouble Also, watch how many timed you are tapping that snooze button

in the morning

33. TOSS THE ARTIFICIAL SWEETENERS

Artificial sweeteners have an interesting history that helps explain why they
are so popular now. The first artificial sweetener was created in 1878.

Although it didn’t become popular until the sugar shortage of World War I.
One of the main issues with fake sweeteners is that they are zero calories
and thus tricks your body into thinking that it’s receiving sugar (calories),
which causes you to crave carbs. Some studies even believe that they cause
weight gain by disrupting your intestinal microflora (Gut Bacteria), which
raises your chances of obesity. The trusted Dr. Mercola says that while
artificial sweeteners are mainly promoted to the obese population for weight

control, it has the opposite effect. Aspartame, one of the many fake
sweeteners, actually worsens insulin sensitivity more than sugar.

A 2015 October study says, "While no single factor is responsible for the
recent, dramatic increases in overweight and obesity, “ a scientific consensus
has emerged suggesting that consumption of sugar-sweetened products,
especially beverages, is casually linked to increases in risk of chronic,
debilitating diseases including type 2 diabetes, cardiovascular disease,
hypertension and stroke.

Although recent studies have shown that stevia, which has been growing in
popularity has great benefits, mainly lowering blood sugar and helping in
weight loss. So when it comes to choosing your next beverage be cautious of
how it was sweetened.

34. SWITCH TO SPROUTED BREAD

To start off comparing regular bread like sourdough to sprouted bread like
Ezekiel bread and there are big differences. The main difference is that

regular bread contains phytic acid. Phytic acid is known as a mineral blocker
or enzyme inhibitor, and it binds to minerals. So the label of regular white
bread may say contains magnesium and calcium but since the minerals are
bound up in phytic acid you can't absorb them. Thus, it makes it very
difficult or even in some cases impossible to digest that bread. So what does
this mean, well most of the benefits you think you’re getting from whole
grains you may not be getting after all. Also, phytic acid is also known as
phytates, and they are found in nuts, seeds, and grains and beans. The best
way to get rid of it is to soak your beans, nuts, seeds, etc., which unlock the
minerals and enzymes which help you digest the food more easily.

Also switching to sprouted bread may be better because it makes gluten and

proteins more digestible. The truth is a gluten free diet may in fact be better
for you when it comes to weight loss and health. Gluten is the sticky protein
found in wheat and in some cases may lead to leaky gut syndrome. The best
part about sprouted grains and also soaking your grains, seeds etc. is that it

predigests the gluten for you which helps your enzyme balance.

35. ACTIVATED CHARCOAL
Activated charcoal dates back to the ancient Egyptian doctors as well as the
great Hippocrates (the Greek physician). They would recommend activated
charcoal for medicinal purposes due to its many benefits. Activated charcoal
has tons of benefits including detoxing and cleansing the body. A 1981 study
showed that it reduces the amount of gas produced in the body from eating
foods like beans. Also its helps with indigestion, which aids in the digestion

process. According to research a healthy detox will not only cleanse the
body of toxins but also help in weight loss.

36. WRITE DOWN YOUR GOAL
This might be either the most practical or hardest out of all 57 ways:
tracking your progress. In my opinion being accountable is so important to
lasting results. The reason for this is because without tracking the process
it’s very easy to get side tracked and even not take it serious. There is
something very interesting that happens when you write down want you
want to achieve. According to leading studies, by writing down what you

want to do you are more likely to do it.
The biggest reason in my eyes is that it allows you to have a road map to
look over. Something to revert back to for motivation when times get hard.
Because let's face it, there will be times when you want to stop and indulge
in old patterns. So writing down what you want to achieve makes a better

connection between the moment and reaching your goal.

37. MEASURING YOUR PROGRESS
This is very important and may be the determining factor between you and

the body of your dreams. What most fitness experts will not tell you is that
there is a distinctive look that the most attractive men and women on the
planet have. For men it is the shoulder to waist or having broad shoulders
and slim waist to bring out that V-Taper look. For women it is the waist to

hip ratio. A small waist and curvy hips can make a big difference in
appearance.

So measuring your progress is vital to accomplishing this. Starting your
journey weighing yourself and taking measurements is important. By
tracking the process you not only keep yourself accountable but you make
your progress visible. In the beginning of your weight loss journey you will
immediately see results and over time it will slow down, not stop but slow
down. The reason for this is once you have been losing weight consistently
for some time your metabolism slows down to compensate for the extra
weight loss. So it makes the illusion that your progress has stopped when in

fact it hasn’t.

So by taking measurements you give yourself real visuals to looks at in those
times where you feel like nothing is happening. Also it's something to look
forward to. Say you tell yourself that you will measure your waist every two
weeks and it turn into a fun game that you are constantly winning at. We as
humans build confidence through repeated success so by seeing your waist
go down every week is actually building self-esteem and real confidence.

Chapter 5

Don’t Be so hard on yourself

38. BELEIVE YOU CAN
Out of all the ways I’ve listed this may in fact sound like the most obvious.

The reason is because on a subconscious level we all know that every
decision we make starts with a single or in some cases multiple beliefs. Your

belief is the foundation for change. Without it you may in fact have all the
correct protocols and blueprints, but what good is a map to buried treasure if
you don’t believe it’s there. That’s why the first thing is to get rid of limiting

beliefs and replace them with more empowering ones.
To be honest just a few years back I was a wreck. I lacked direction, vision,

and confidence and was scared to take action. So I know just how much
limiting beliefs can effect positive results. So recognizing them and

correcting the problem is very important. The same way you cannot get rid
of a bad habit but only replace it. The same goes for beliefs and belief

systems. Make the decision to have a strong belief system to support your
growth, and you will definitely be on your way to lasting results.

39. PICK A SPORT TO PLAY
The amount of people who love sports in America alone is 82%, but the
amount of people playing some form of sports is only 40%. North America
is ranked number one for obesity and the reason for this is mainly due to the

fact that most adults are sedentary. Most people that don’t work out
regularly raise their chances of chronic disease dramatically. The way to get
around this hurdling roadblock is not by going against the current but riding

the wave.
Chances are you are a person that loves one sport or another. Why not

cultivate a hobby while simultaneously losing weight. The key is too start to
participate in a sport that you love. That way you won't get burned out so

quick as if you we're struggling to commit to a boring workout routine every
day. This way you will not only find it easy to watch the weight evaporate

but you will enjoy it.

40. COLD SHOWERS

When you think of taking a shower your thoughts may consist of calming,
peaceful, warm, and enjoyable. The average person never thinks of cold,
quick, unbearable, and intense. This is not to mention how from childhood,
our parents taught us not to take cold showers at night to avoid catching
colds and getting sick. This paradigm of thinking couldn’t be further from

the truth.

In the last few years there has been an expediential amount of talk around
cold showers. Mainly there has been research saying that cold showers cures
chronic fatigue, depression, and improving mood. In recent years people like
Wim Hof, who is a guy who found a way to mentally breakthrough and was

able to withstand the coldest of temps even on the brink of hypothermia,
even to the point of meditating at high altitudes on freezing cold mountains

in his underwear.

Even though the benefits a cold showers are not known to the mass public, it
isn’t a new discovery. People have been reaping the benefits of this type of
therapy for centuries. My own speculation is that our ancestors thousands of
years ago solely took cold showers and maybe found a hot spring once in a

while.

When the outside environment of the body is hot the blood goes to the skin
to prevent the organs from acquiring so much heat; on the other hand when
the outside environment is cold the blood goes to the organs as a way of the
body's mechanism to keep the organs warm and viable. Therefore, it helps
blood circulation. It also stimulates the immune system by using the heat

generated from the body's activities, creating more white blood cells and
developing a stronger immunity to toxin.

The main benefit to weight loss is that cold showers improve hormone
production. The reason this is important for weight loss is that beside caloric
intake and energy expenditure you need healthy hormone production. Your

hormones are very essential to lose weight because they regulate adipose
tissue

Chapter 6

Environment is Key

41. CHANGE YOUR ENVIRONMENT

When it comes to your environment and your health there is a direct
correlation. According to a study conducted by the University of Minnesota,
personal environmental health is something to pay attention to. From your
air quality and food quality to sound and visual pollution, these things may

sound intrinsic, but the truth is your environment could be standing in the
way of you reaching your goals.

The truth is if your environment is keeping you stressed it will be way more
difficult to lose weight because when we are stressed cortisol levels in our
body are high, which means we are in a flight or fight state and in that state

our body holds on to its fat stores. Changing your scenery could be
beneficial to meeting your goals.

42. USE SMALLER PLATES
This is a weird one but according to new research it actually works. Using
smaller plates is more of a mental thing than physical. Let’s face it, we as a

people love to eat. Food is one of the most sought after pleasures. The
moment we grab a plate out of the cabinet our brains tell us to fill it up. So
instead of trying to fight against this urge, give into it. The next time you
walk into the kitchen and reach for a saucer grab the smallest one. That way
you can still fill the plate and not feel guilty for doing so. You may know on

a conscious level that the plate is smaller, but our brains can't tell the

difference. This one little hack may be the difference between you and a
couple of stubborn pounds.

43. EAT YOUR WATER

The power of water is so important, so vital to health and wellness. Despite
all of the knowledge that is out there about the importance of water, people
still fail to drink more of it. According to a study by the Centers for Disease
Control and Prevention. Forty-three percent of adults drink less than four
cups of water a day, which includes 36 percent who drink one to three cups,
and 7 percent who drink none. On the upside, 35 percent of Americans drink
four to seven cups a day, while 22 percent drink eight or more. So that is still

57 percent of people that are not getting nearly enough water.

It's not that people don't know that water is important, but it’s more of a lack
of priority. On top of that it's because there are better tasting sugary options
out there. 7 billion Cokes are bought each year, which is the same amount of
people on the planet, give or take. The biggest reason is that most people just

hate the taste of water. When it comes to weight loss and appetite
suppressant, the more water you drink the more effectively your body can
get rid of waste. So how can people raise their water intake without drinking
a gallon a day is by eating your water. Most fruits and veggies are very high
in water. Watermelons and strawberries contain an astounding 92% per
volume. Grapefruit with 91%, cantaloupe with 90%, and peaches with 88%.
The list goes on and on. So one simple trick to raise your water intake is to

eat it.

44. TAKE A TRIP TO THE SAUNA

There is a good reason why saunas have come around and haven’t gone
anywhere. People have been using sweat baths for health reasons since the
Stone Ages. The interesting thing is that different cultures around the world
have been using their own version of sweat baths or saunas as we call them

for years. Whether it's the Ancient Romans and their "Thermae" or the
traditional Japenese "Onsen.” The Russians called it "Banya."

The reason being is because the skin is the largest organ in the body and
plays a huge role in the detoxification process along with the lungs, kidneys,

bowels, Liver, and lymphatic and immune systems. Sweat carries toxins out
of the body and flushes them through the pores. On top of that sweating in
the sauna is a way for the body to heal itself. Scientist are finally realizing

what our ancestors have always instinctively knew.

The interesting but shocking thing is that our body and most importantly our
skin is exposed to tons of chemicals throughout our life. From bath products,
makeup, lotions, etc. So the best way to keep the skin healthy from toxins is
to sweat. Also, saunas are similar to mild exercise, as it burns about 300
calories per average session. Regular sauna treatments combined with a
healthy diet and moderate exercise will help you lose weight and stay fit and
healthy.

45. GARCINIA CAMBOGIA

Garcinia Cambogia is a small fruit the kind of resembles a miniature
pumpkin. It is a fruit that grows natively in India and parts of Asia. Over the

last few years it has gained popularity by being a main ingredient in most
weight loss products. The secret is that HCA (Hydroxcitric acid) is a

naturally-occurring substance found in this amazing fruit that inhibits an
enzyme called citrate lyase, which helps turn excess carbohydrates into fat.
So by stopping this enzyme, it is believed to boost carbohydrate oxidation,
which is a fancy way of burning carbs. Also, Garcina Cambogia has been

known to reduce food intake be suppressing the appetite.

A counter argument is that weight loss supplements should not be a crutch,
which is absolutely true because it causes unnecessary dependence that

should be avoided. Although it can be a very effective way to lose pounds,
some say it may not be a good long term strategy. Even though garcinia

cambogia works, when it comes to weigh loss supplements you always want
to incorporate exercise and clean eating as well.

Chapter 7

Fuel Yourself

46. STOP FEEDING YOUR EMOTIONS

We have all heard of the phrase 'Emotional Eating,' which is more popular in
some places than others. I’m sure that you'll watch a movie and whether it's
a man or women, they go through a breakup or something bad happens, and
they eat the pain away. Emotional eating or stress eating is eating to make

you feel better rather than eating because you’re hungry. The truth is that
emotions precipitate appetite. I'm am definitely guilty of this like so many

others around the globe. Now, of course using food as a reward or too
celebrate isn’t a bad thing. Only when it starts to get impulsive.

The first step in changing this is to recognize when emotional hunger arises.
Emotional hunger comes on very suddenly. If it seems you get hungry all of

a sudden you can almost guarantee it's not real hunger. Also emotional
hunger makes you crave certain foods. Not only that but it induces an
appetite around unhealthy sugary or salty junk foods. It even leads to
mindless eating and binge eating and before you know it a whole pint of ice
cream is gone. Once you know that certain things trigger this act, the next
step is to identify them when they come up and work to change the habit.

47. DETOX CLEANSE
The word detox has somewhat of a mixed view surrounding it. Most people
associate detox with deprivation or hunger. Also some people have mixed
opinions about detoxes and if they even work. Doing a detox is essentially

like pushing the reset button. Although there has been little research on the
topic of detoxes, they have been known to enhance liver detoxification. So

on a large scale of overall heath, they should at least be considered an
option.

According to some research, doing a detox program lowers insulin resistance
and known risk factors of cardiovascular diseases. Also, research shows that
women who were involved in the controlled detox study saw a reduction in

their waist to hip ratio. This included a four day lemon detox, which was
followed by transitional foods. A detox may be a viable option for some.

48. MAKE SURE YOU GET YOUR VITAMINS & MINERALS

Getting your daily requirement of vitamins and minerals are essential
because they play important roles in the body. It is a fine line when it comes

to the correct amount of these nutrients. Getting enough of these vital
nutrients are one thing, but you can also overdo it.

Every single day our body produces skin, muscle, and bone. The rich red
blood cells that we create carries all the important nutrients, oxygen, and
other vital bodily fluids to the intended areas. Although this process may be
amazing, in order to achieve this our body needs raw materials including 30
vitamins and minerals that we cannot produce on our own. These different
vitamins and minerals help shore up bones, heal wounds, boost immune

functions, and give us energy.

The two main reason that these nutrients are important for weight loss are
because they provide energy and give you strength. These are to main

components of helping you in the process of losing weight. Without proper
energy stores, bone density, or the ability to heal quickly you can forget
about losing weight. The reason is because without getting these nutrients
our body will hold on to adipose tissue (Fat) to use as nutrients.

Chapter 8

Love the Process

49. DO YOU TAKE B-12?

All vitamins and minerals works as catalysts and speeds up reactions, which
can translate into weight loss. One key nutrient in particular that helps with

this is B-12. B-12 should be a vitamin that is in everyone’s cabinet.

50. MAGNESIUM

The amazingly complex role that magnesium plays in the body is great
because many metabolic rates depend upon it. ATP, which is the energy
currency of the human body is dependent on this mineral. Magnesium is
required by every cell to function. It is also highly important for rest and

recovery, which is a vital role in training and working out.

51. HOMEOPATHY
Homeopathic remedies have been known to increase digestion, metabolism,

and elimination and are derived from herbal substances, which are
completely natural. For some constitutional may be most appropriate but

some of the homeopathic alternatives may be useful.
One remedy in particular is Argentum nitricum, which great for reducing the
craving for sweets. For some people eating is a way to calm down and be at

peace, which can lead to unnecessary calorie intake. So Coffea cruda is
indicated if you are excitable and nervous, which can reduce the need for
food consumption for comfort. With all this being said be sure to do research

on the topic to see if this is a route for you.

52. ACOUNTABILITY

Accountability is the fact or condition of being accountable or responsible.
Another definition is the obligation or willingness to accept responsibility or
to account for one's actions. Now you may be saying, yes, of course being

accountable is important but sometimes it's easier said than done. That is
why having someone close to you to hold you accountable may be very
beneficial. The reason being is because people are social creatures. We are

not meant to be alone. We actually thrive within a group.

This is where the act of accountability plays a big role. A person that holds
themselves accountable is less likely to achieve their goal opposed to
someone being accountable for you. The reason being is we hate letting

people down especially someone we respect or love. So having a partner on
the same journey as you is a great benefit and will yield some spectacular

results.

53. FIND WHAT WORKS FOR YOU

The truth is there are plenty of conflicting information out there that is
flooding the web. In my opinion it is actually a good thing. There are
similarities between all of us when it comes to biology, but we are unique.
So what works for some may not work for you. So what does this mean for

you when it comes too weight loss?

Finding a strategic plan that fits not only your genetic make up but your
mental capability is critical. Some people are trying to lose a few hundred
pounds, while others are just trying to lose a couple inches around their
mid-section. Some methods are more beneficial for you than for others. One
way to find out what actually works for you is to experiment and be sure not

to judge yourself because remember this is a marathon not a sprint.

54. FIND OUT YOUR BODY TYPE

There are three body types and they play a major role in fitness and
nutrition. By finding out your body type can make all the difference between
getting lean and shredded and staying the same weight and wondering why
you can't change. Now despite what it might feel like you are not bound to

one specific body type. Your genetics, history, and training all play a big
role.

The first body type is ectomorph. The interesting thing about ectomorph is
that they tend to be thin and struggle to gain fat or muscle. Now you may be
saying to yourself that this is ideal, but there is one upsetting fact. Although
most ectomorphs are thin, they hold a lot of adipose tissue (fat) around the

mid-section (belly fat) and thighs.

The second body type is mesomorph. Now mesomorph have a natural
tendency to be relatively muscular. You might say this is a great thing and
you'd be right. The only catch is that what comes easy we tend to neglect.
Although it may be a little easier to get the body you want you still have to

work hard and cater to your body type.

Lastly, there is the endomorph. The endomorph tends to gain weight the
easiest out of the three. The endomorph's build tends to be wide at the hips
and shorter hips. If your ever heard the expression "I can't walk past a donut
shop without gaining five pounds," those individuals are more likely to be

endomorphs.

Now with all that being said this should not be something that limits you or
entitles you. So finding out your body type can help in the process, but don't

use this as an excuse. The truth is hard work and discipline beat all.

55. BIO-ENERGETICS

Bioenergetics is a field in biochemistry and the cell biology that concerns
energy flow through living organisms. This area of biology includes the
study of the transformation of energy in living organism into a metabolic
process of that leads to the production and utilization of energy in forms of
ATP (adenosine triphosphate).The goal is to describe how living organisms
acquire and transform energy in order to perform biological work. Now that

is definitely a mouth full but very useful when understood correctly.

56. QUIT SELF SABOTAGING
This is a major key when it comes to anything you want to achieve in life. In

all honesty it was one of my biggest problems. Self-sabotage is one of the
biggest things that hold people back from getting the things they want. A
wise man once said that it all boils down to how you see yourself. If you see
yourself as someone who will always be overweight you are right. On the
other hand if you see yourself as someone who is healthy and fit you are also
right. It all comes back to your self-image. Strengthening your self-image

and how you see yourself will make all the difference.

57. START NOW
Everything that I have covered in this book from all the different strategies
to all the mindsets will not help you if you don't start. Knowledge without

implication is useless. Sitting around thinking about it will not get you
results. When I first started on my fitness journey years ago, the most
important thing I did was starting. It may be scary starting something new,
so trust me I get it. I was in your shoes when I first started. But I promise
you there is a light at the end of the tunnel, and you will be so glad that you
took that first step. If it were easy everyone would be perfect, so the fact that
you invested into yourself speaks volumes. Just think of this as the first
chapter of your new life. When you look back on the path once you made it

to the finish line the joy you will experience won't be able to be
communicated through words. Thank you for reading this and most of all

thank yourself for taking action. Until next time my friend, love life.


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