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Putting It All Together

We've made it to the end!
I hope you've just received the weight loss and body re-composition education of a lifetime.
And I truly hope you implement these strategies to build the body you've always wanted (and the body that turns heads and drops jaws when you take simply walk down the block!)
Before we officially end with the appendix, though, let's condense all the main points of 247 Leangevity Secrets from top to bottom. Refer back here whenever you need...
How to be a part of the 1% "elite" that loses weight and keeps it off permanently (discover the simple, but effective, lifestyle switches that will keep you fit and happy for a lifetime)
1. Weight Loss & Longevity are 2 different things
a. Weight loss is tied primarily to calorie intake, with food choice coming as a secondary factor
b. Weight loss is also tied to three big "hidden" factors:
i. Chronic inflammation
ii. Insulin Resistance
iii. "Clogged" Liver (and poor detoxification/fat breakdown as a result)
c. Longevity is tied to equally to calorie intake and food choice (and the 3 hidden causes of weight loss).
d. This isn't to say that food choice is not that important for weight loss, but it is to say that just substituting chicken for beef, or having brown rice instead of white rice, or eating the next new "health food" will not magically help you lose weight.
e. You MUST be in a calorie deficit to lose weight i.e. taking in less calories than you burn, without going too low.
f. To have both weight loss and longevity (a worthy goal, if you ask me), focus on the big three:
i. Smart Nutrition (eat healthy most of the time)
ii. Natural movement (at least 3x per week plus walking for best results)
iii. Reduce Stress and Manage Toxins
2. Live as close as possible to the way that modern day, disease-free traditional cultures live:
a. Eat like this:
i. Zero processed foods.
ii. Moderate amounts of healthy fat.
iii. Sufficient amounts of all-natural protein.
iv. Nutrient-rich carbohydrates, soaked, sprouted (and sometimes fermented).
v. Cultured and fermented foods
b. Move like this:
i. Nearly every culture of 100+-year-old inhabitants incorporates daily movement, up to 10,000 steps of daily walking.
ii. You can also reach this amount of steps in 45-60 minutes of any light/moderate activity
iii. For best results, try to do formal exercise for about 45 minutes, 3x per week
Use compound movements like squats, chin-ups, various presses, lunges, and other exercises that use many muscles at once
On your off-days try to get in some light activity or at least go walking.
Both of these activities will ensure you maintain lean muscle on a diet, while improving virtually all health markers
iv. At a bare minimum, get in 20-30 minutes of movement 3x per week.
c. Rejuvenate like this:
i. All traditional, long-living cultures frequently used herbs and plant extracts taken straight from nature
This keeps the mind sharp, body fit and vital organs cleansed and functional for the long term.
ii. De-stress and laugh daily.
The sense of family, community, laughter and openness on the Greek island of Ikaria is the biggest factor in life spans which reach to be over 100 years old in many cases
3. Reduce chronic inflammation, insulin resistance, and liver clogging
a. Remove the following foods for best results:
i. Excess sugar and refined, chemically-laden processed foods
ii. Industrial/seed oils that are high in Omega-6 fatty acids
iii. Gluten and wheat (for those who are intolerant). Wheat is the bigger offender.
iv. Commercially-raised, feedlot meat and farmed fish
v. Low intake of Omega-3 fatty acids
vi. Lack of exercise (whether formal gym workouts, or even daily walking)
vii. Too little sleep
viii. Too much stress and not enough relaxation/"me" time
ix. Poor gut health (due to toxin/chemical-heavy foods
b. Do a low-carb, starch-free "Insulin Reset" period to decrease insulin resistance
c. Only when fat loss has stalled for a prolonged period, do a "Leptin Reset" (weekly "re-feed" days) to decrease leptin resistance
d. Use a synergistic blend of herbs, vitamins and minerals to steady blood sugar, detoxify the liver, and stop inflammation in its tracks.
i. Take 1 capsule of the InvigorateNOW blend with a fat-rich meal.
4. Structure your meals around natural protein sources, veggies, fruits, healthy fats, and natural carbs.
a. Eat "clean" 80-90% of the time.
b. Eat junk food/cheat foods 10-20% of the time.
c. Use the formulas in this book or in the calorie calculator to determine your optimal calorie and nutrition needs for weight loss
d. Eliminate or reduce all source of anti-nutrients and allergens
i. Remove gluten and wheat
ii. Remove sources of lectin and phytic acid (unless you soak/sprout/ferment the food)
iii. Remove soy (unless fermented)
iv. Remove non-cultured dairy (a.k.a. milk
e. Avoid diet fads like zero-carb, very low fat, vegan, very low calorie, etc.
i. They do not facilitate proper education around nutrition for weight loss, setting you up for disaster once you inevitably face a plateau.
ii. They also starve the body of nutrients it needs for proper longevity and disease-prevention
f. Don't eat soy unless it's organic and fermented
i. This means, if you'd like to have soy, only have unprocessed miso, tamari, natto, tempeh, whole soybeans, or edamame in shells
g. Avoid foods with GMOs (genetically modified organisms)
h. Drink water. Thirst is often mistaken for hunger. Have a glass of water when you woke up and drink a glass at least every other hour. Try to drink your body weight in ounces of water every day (if you weigh 150 lbs, have 150 oz. of water).
5. Eat enough protein to raise your metabolism and maintain lean muscle
a. Get roughly .8 grams per pound of body weight (less if obese, more if lean and/or weight training)
b. After weight loss is accomplished, maintain weight/longevity with about 15% of calories as protein.
c. Eat only natural meats, fish, natural plant foods, and artificial-ingredient free protein powders
i. Buy grass-fed/pasture-raised meats and wild-caught fish
d. Eat at least 1/2 (but preferably 3/4) of your protein needs from whole food sources, and get the rest from a protein shake. I recommend Biotrust Low-Carb.
6. Eat carbs properly
a. In Phase 1 (Insulin Reset), get 50 grams of carbs if you're female and 75 grams if you're male.
b. In Phase 2 (Primary Fat Loss), after calculating protein intake and fat intake (30% of diet), eat the rest as carbs
c. In Phase 3 (Leangevity/Maintenance), get roughly 25-30% of your diet from carbs
d. Stick to natural starches such as rice and root vegetables.
i. Also try gluten/wheat-free starches and fermented or sprouted breads
ii. Have beans/lentils and brown rice if you can soak/sprout them to reduce toxin loads.
iii. Avoid: white bread/white flour, wheat bread, pastas, and other cereals/grains (don't be fooled by their smart marketing)
7. Eat healthy, natural fats
a. Fat doesn't make you fat. Poor nutrition, "bad fats", high toxin intake, and lack of exercise does.
b. Remove industrialized fats that are high in Omega-6 content
i. Polyunsaturated, high Omega 6 fats (NOT sugar) is one of only 2 factors of American food consumption that has increased in the last 50 years, corresponding with the rise in obesity.
The other factor is a roughly 500 calorie rise in daily intake, that is also be tied to the increase in Omega-6 intake.
c. Get fat from natural grass-fed/pasture-raised meats and fish
d. Also, have healthy, low Omega-6 oils.
i. Best: Have coconut oil/coconut milk, butter/ghee, palm kernel oil, etc.
ii. OK: Have olive oil, palm oil, avocado oil, etc. (only cook with these on low/medium heat)
iii. Avoid: Soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, canola oil, vegetable oil
e. Have cultured, preferably grass-fed dairy (get rBGH-free dairy, if not grass-fed/ organic)
i. No milk (the milk sugar/lactose can stimulate insulin and allergies)
ii. Have greek yogurt, kefir, butter, cream, some cheese, etc.
8. Eat veggies and fruit often
a. Eat dark, leafy green vegetables (spinach, kale, romaine lettuce, etc.)
b. Eat cruciferous vegetables (broccoli, cauliflower, etc.)
c. Eat starchy, root vegetables (sweet potatoes, yams, squash, etc.)
d. Eat fruits that are in-season in your area, and preferably buy them at your local farmer's market
e. Eat 2-3 pieces of fruit a day. This fills up liver glycogen to support long-term health, without some of the possible negatives of very high fructose intake.
f. Eat organic if you will be eating the skin
9. Prepare food correctly and reduce unnecessary decision making
a. Prepare "batch meals" 1 or 2x per week for breakfast, lunch and dinner.
b. Split these meals into Tupperware, bring them to work, and just warm them up for each meal.
c. Keep a glass Pyrex container to transfer food into, for microwave use. Otherwise, simple Tupperware/plastic containers can leech chemicals into your food when heated.
d. Switch up the foods every week or two for variety
e. If you fail to bring a meal on a rare occasion, have a "fast-food" meal that you can count calories for (I prefer Subway or Chipotle, both of which post their nutrition info in the stores and online)
f. Try to prepare meals on low heat or cook them with water-based methods (as opposed to grilling, frying, or otherwise "browning" the food) to reduce the formation of Advanced Glycation End products (AGEs)
g. "Hack away at the unessential"
i. Track spending and cut out unnecessary expenses
ii. Don't watch the news. Get important info from friends/colleagues. Spend that free time to work on things that make you happy.
iii. Cut out binge TV watching. Just watch your favorite show for 30 minutes, help you reach those goals/dreams that you pushed to the backburner.
(Wanna learn guitar? Build a business? Write a story? Just do it.)
iv. Keep only your quality, comfortable clothing and get rid of the stuff you don't wear. Give them to people who need it more than you do.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Advanced Fat Loss - Part III: Intermittent Fasting"
Read the next article about "Advanced Fat Loss - Part I: Calorie Cycling"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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Advanced Fat Loss - Part III: Intermittent Fasting

This is the food-timing strategy used by countless traditional cultures to reduce inflammation, fix hormonal imbalances, and literally slow down the aging process. (A nice side-effect of this strategy is an unrivaled effect on focus and productivity)
Intermittent Fasting, also known as IF, basically means eating all of your calories within an 8 hour period for men (or a 10 hour period for women) and fasting the rest of the time.
This is highly beneficial for fat burning during the fasting period, and it has the added benefit of reducing stress on your liver, other vital organs, and adrenal glands and causing a mini-detoxification process in your body.
But wait! How many times have you heard that the best way to lose weight is to keep your metabolism constantly stimulated - by eating five, six, seven times a day? Or that you'll "never lose weight" unless you eat every three hours? Too many to count, right?
Look, the supplement companies would love for you to believe that, because that keeps you using plenty of protein powders, protein bars, and meal replacements throughout the day.
But the truth is, intermittent fasting is actually closest to the way our bodies are programmed to eat; our ancestors often hunted and foraged all day, lit one fire at sundown, and did all of their cooking and eating at that time.
Now we've come a long way since that time, and made a lot of advances in nutrition and medicine that help us lead longer, healthier, more productive lives. But everyone can agree it's easier to swim downstream than upstream, and IF is definitely the way our bodies have evolved to eat.
Let's get further into the specifics of a healthy IF regimen...
You already don't eat for about 8 hours a night when you're asleep, so that's not difficult. It's the 16 hours that you're awake that you need to manage. Out of those 16 hours, you just have to choose one 8-hour period during which to fast.
The good thing is, you can work out an IF regimen that fits into your lifestyle best so long as you hit a total fasting period of 16 hours for men or 14 hours for women.
For example, if you're a man, you may decide that the eight hours after you wake up is the best time to do all of your eating, and that you won't eat anything in the afternoon, evening or through the night. This is a good way to start things off if you've still got a substantial amount of weight to lose or you have a body type with a slow metabolism.
However, if you're not someone who eats much in the morning, listen to your body! It's telling you not to eat until the eight hours between your afternoon and your bedtime.
Oh yeah, there's more.
I should also note that IF is the "strategy of champions". You, see IF is the main thing that Bruce Lee and a college football hall-of-famer (leading rusher and Heisman Trophy winner Herschel Walker), have in common. IF is basically the "strategy to trump all strategies" and it is my hands-down favorite way to build a jaw-dropping physique.
For example, here's how I've been structuring my fast for the past 6-8 months (for massive results!):
Last meal of the Day 1: 7:30-8 p.m.
Fast begins at 8 p.m.
Sleep: 11 p.m.-7 a.m.
Continue fasting until 12 p.m.
Eat 2 big meals from 12 p.m. - 8 p.m. on Day 2
Keep in mind that there are many variations on the IF concept: You could eat only in the late morning and afternoon, leaving four hours after you wake up and four hours before you go to bed (plus 8 hours of sleep) as fasting portions.
Or you could fast the way that Muslims the world over do during Ramadan (and Sumo wrestlers in Japan do year-round) - no food between dawn and sunset, but the feast at the end of the day is something truly epic. The point is, it's up to you and your lifestyle.
The only thing to add is that you should definitely perform your workouts during your eight-hour eating period, not during your sixteen-hour fasting period. There is a slight exception to this rule if you do one (or both) of the following:
- Have some grass-fed butter or MCT/Coconut Oil with your morning coffee. This will give a bit of a boost and not be so stressful on your body.
- Take 5-10 grams of BCAAs (branch chain amino acids) about 45 minutes pre-workout.
This will help prevent muscle breakdown that may occur when training fasted. (You can get roughly 10 grams of BCAAs for every 40 grams of whey protein.)
Otherwise, if you work out on an empty stomach, your body is too low on many of the hormones you need to promote muscle growth and burn fat, and in many cases, you'll only end up forcing your body into a catabolic state, where it's cannibalizing its own muscle for energy (and rapidly lowering your day-to-day basal metabolic rate.)
That said, as long as you're in a caloric deficit and are training steadily on IF, I wouldn't worry too much about losing too much muscle or stalling your fat loss.
For example, here's a peek into Herschel Walker's very unorthodox fitness regimen. He eats one huge meal per day (dinner), and it consists of soup, salad, bread, and occasionally chicken. He workouts out daily, but uses no weight training whatsoever. Instead, he sticks to progressive bodyweight training. I wouldn't recommend his workout regiment to any of us mere mortals, but for reference, he is known to do up to 1,000 push-ups, pull-ups, dips and squats EVERY DAY.
(The man is a beast.)
On a somewhat similar regimen, Hugh Jackman (from Wolverine/X-Men, Les Miserables, and various other films) practiced a 16/8 Intermittent Fasting routine. Like the method I've described above, he fast for 16 hours and then eats all 6,000 of his daily calorie needs within an 8 hour period.
A few things to keep in mind during IF:
- You will get hungry the first week or so and want to give up. Just stick with it, and keep in mind that you have 2 huge meals coming up in just a few hours.
- To stave off hunger, make sure you have your morning coffee or tea, and feel free to have an extra cup or two of plain green tea if you need.
- Stay hydrated!! One of the biggest reasons IF doesn't work is because people don't drink enough water, and misinterpret thirst as hunger.
- Keep busy. One of my favorite benefits of IF is the massive productivity boost. Many IF practitioners have noticed the same effect. Basically, water, some caffeine, and some work to get done somehow bring you into an intense state of focus. I usually get more work done while I'm fasting in the morning (and not worrying about food) than I do the whole rest of the day.
That's all for now. You've got three "cream of the crop" methods that will constantly fire up your body and reveal a lean, lean physique, especially when more traditional methods eventually fail.
Remember, though, that this is advanced fat loss - if you're just getting started on a weight-loss program, cycling your carbs and calories won't actually be as effective for you as a standard calorie-restriction and exercise regimen.
After the first month or so of a standard program, the ideal fat loss per week is between one and two pounds; anything more is unsustainable (and counterproductive in the long run, because it can destroy your lean muscle and stresses your heart) and anything less isn't working fast enough to get you the results that you want.
Thus, use traditional means to lose weight (eat less, eat better, work out, use the calorie calculator bonus) until you stop losing one to two pounds per week; this should happen between four to six months after you've started your program.
Once it does stop, you're ready for advanced fat loss methods like carb/calorie cycling and intermittent fasting (and the body of your dreams!)
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Advanced Fat Loss - Part II: Carb Cycling"
Read the next article about "Putting It All Together"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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Advanced Fat Loss - Part II: Carb Cycling

Just as with a normal fat-loss routine, your body can achieve homeostasis even when you're calorie-cycling.
The good news is that you can make little tweaks to your calorie-cycle routine to prevent the dreaded weight-loss plateaus you're working so hard to avoid.
One of the best adjustments is called carb cycling.
With carb cycling, you'll essentially set the amount of fat and protein you're going to eat every day, and keep that steady for a few weeks. The difference is, on low-carb days, you'll eat a max of 50-75 grams of carbs per day. On high-carb days, you'll spike that intake significantly (and have all of the extra calories from a mix of simple and complex carbohydrates). This will kickstart your pancreas and hypothalamus into producing a bunch of insulin and leptin for your carbohydrate-starved body.
Carb cycling is a great introduction to calorie cycling - it can give you immediate benefits if you're not yet ready for the major planning around dramatically dropping calories for days at a time. Basically, you'll still end up doing calorie cycling too, but it won't "seem" as difficult or time-consuming to set up. Just eat less carbs on your "low" or non-workout days. Simple.
Just like with calorie cycling, I recommend 3 days low carb followed by 1-day high carb (or a "carb up", which is similar to the leptin reset phase that we've discussed.) You can also try alternating low/high carb based on your workouts.
Figures for a carb-cycling routine
Day - Low Carb Days
Percentage - 50-75 grams of carbs daily (men and/or heavier people can eat closer to 75 grams)
Notes - Do lighter workouts or cardio on low carb days (or, no workouts depending on your plan)
Day - High Carb Day
Percentage - 30% of your TDEE as carbs
Notes - Save your biggest, hardest strength workouts for these days.
2-week outline for a 3-day low carb, 1-day high carb program
Week 1
Monday - Low Carb
Tuesday - Low Carb
Wed. - Low Carb
Thursday - High Carb
Friday - Low Carb
Sat. - Low Carb
Sunday - Low Carb
Week 2
Monday - High Carb
Tuesday - Low Carb
Wed. - Low Carb
Thursday - Low Carb
Friday - High Carb
Sat. - Low Carb
Sunday - Low Carb
Reminder: Make sure to schedule your heaviest workouts (usually involving major use of the chest, back or legs) for high-carb days.
WARNING: Both of the cycling strategies above are for advanced or highly-dedicated trainees only. They will produce amazing results if done correctly. But do them wrong, or slip up occasionally, and you will not be happy with your results. (I personally half-assed calorie/carb cycling the first time around, and spent 2 months with ZERO progress.)
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting"
Read the next article about "Advanced Fat Loss - Part III: Intermittent Fasting"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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Advanced Fat Loss - Part I: Calorie Cycling

Calorie cycling is essentially a zigzag routine - you eat a very low number of calories for three days, then spend one day cramming your face full of a huge amount of calories (or two days, if you're already pretty lean.) On the day that you eat a lot, you also want to have a really heavy strength-training day to benefit from the extra calories - this is usually the best day to work out either your back or your legs, since these are the two largest muscle groups in your body.
The idea behind calorie cycling is pretty simple - you want to lighten up the caloric load on a non-workout or "light" workout days, ramp up the caloric load on "tough" workout days, and all the while, maintain healthy levels of the "nutrient transport" hormone known as insulin.
Why We Need To Manage Insulin On A Zig-Zag Routine
We've already discussed insulin in-depth, but there are a few points that need to be rehashed here.
Most people know that insulin is the chemical released by our pancreas that helps us break down sugars. Most of us also know that diabetics don't make enough of this chemical (or their body isn't sensitive enough to it) which leads to potentially life-threatening surpluses or deficits of sugar in the blood.
But insulin does a lot more than maintain sugar.
It also has huge anabolic and energy benefits, provided your body makes enough of it, and that your body is sensitive enough to it that it can actually use the insulin it's making (which is why most us start on an "insulin reset" phase).
When you calorie-cycle, you put your body through intense periods of low insulin, making your body starved for the chemical (and thereby radically increasing your sensitivity to it.)
And then, on the day when you eat a high amount of calories again, your body will be so sensitive to the amount of insulin produced by your now well-rested pancreas that you'll get all of the chemical's muscle-building and energy-giving benefits.
How to Do A Calorie-Cycling Routine For Fat Loss & Some Muscle Gain
You already know how to determine your BMR and find your TDEE, so when calorie cycling, you can use these metrics to know how low to go (and how high to pop back up on high calorie days.)
If you're looking for the most possible fat loss, while still gaining some muscle, I highly recommended having 3 straight "low" days, followed by 1 "high" day, followed by 3 more "low days".
If you're below 15% body fat, you can do 3 "low days" followed by 2 "high" days, followed by 3 more "low days".
Note: You can also test out eating high or low calorie based on whether you workout or not. This is a more advanced method and especially for fat loss, requires you to be in varying levels of a deficit throughout the plan. That said, I personally find that a simple "3 low, 1 high" program is easiest to adapt to and far more convenient.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Putting It All Together"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

You've done everything right.
You've cut out the worst foods from your diet (except for the occasional, understandable cheat meal).
You've replaced simple sugars and refined foods with "clean" carbs.
You've upped your protein intake and started sourcing your fats from healthy, natural sources instead of the trans-fat laden, hydrogenated, high Omega-6 junk lurking in every aisle of the supermarket.
And you're even in the gym on a regular basis, with a good mix of strength-training anaerobic exercises and occasional cardio
But the scale just isn't moving anymore.
Sure, depending on how much you had to lose to begin with, you may have already lost a substantial portion of your body fat.
And you should definitely be proud of that.
But now you've hit a plateau and you can't go any further, and you're frustrated. All that hard work, week after week, and it's just not working anymore.
Welcome, my friend, to a state called homeostasis. I like to call it "ahhhh this suckss!!"
The dictionary definition of homeostasis is "the property of a system that regulates its internal environment and tends to maintain a stable, relatively constant condition of properties."
In layman's terms, your body has adjusted to your diet and workout routine, and it's not dropping any more pounds or adding any more muscle - even though you're continuing to maintain (what you think) is a calorie deficit.
Here's the bad news: Your body can get used to anything.
Understand that we're still programmed to hold on to as much fat as possible, because our bodies evolved to survive through long periods of starvations, while still maintaining enough energy to run away from a hungry saber-toothed tiger.
Any chance your body gets, it will add fat, or fight your best efforts to continue losing it. We're not made for abundance; we're made to just push our way through deprivation and suffering.
This is a good thing biologically, from a long-term, evolution context. But it's a bad thing if you're trying to lose your gut and tone up your muscles.
You've got to break out of the rut!
Luckily, the other thing we as human beings evolved was an infinitely clever brain, so you can learn to force your body out of homeostasis and back into a state where you're burning fat at a rapid rate.
This is advanced fat loss, and be warned: It ain't going to be easy.
There are three major components of advanced fat loss we're going to cover here today: Calorie cycling, carb cycling, and intermittent fasting. You'll need to master one, or all, of them to bust out of your plateau and get back on the road to the body you've always dreamed of.
Parts I and II below will cover the breakthrough nutrient cycling strategy that unleashes the fitness "holy grail": stripping off fat, while packing on lean muscle (this advanced strategy can transform your body from "decent" to "lean and irresistible" in as little as 6 weeks)
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)"
Read the next article about "Advanced Fat Loss - Part II: Carb Cycling"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry DoesnâÂÂt Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Whether you're just getting started, or you're a longtime fitness pro, you'll never get the results you're dreaming of if you don't accurately and properly track your progress.
A lot of beginners get discouraged and quit because they're not seeing fast results, or because the scale isn't tipping in their favor.
Similarly, many seasoned gym rats get complacent and stop being as vigilant about tracking their progress because they think they've got their routine down to a science.
Both are doing it wrong.
You see, by consistently tracking your progress, you not only collect important data you can use to steadily make adjustments to your exercise and diet regimens, but you also keep yourself motivated to stay in it to win it.
Here are the best methods for tracking your progress over the long run (try one or more of these methods):
Use the scale wisely. Remember that a scale only gives you a rough estimate of your weight on a daily basis. Depending on your monthly cycle (yes, guys, you have one too) the amount of water your body retains will fluctuate dramatically. So if you're not taking regular readings and averaging them out over weeks and months at a time, you're giving yourself false hope or false terror every time you see a quick drop or spike in your weight. For more accurate results, use a variety of metrics to track your progress over time.
Use a measuring tape. The same as with a scale, this can fluctuate throughout the month.
But it's useful to take a measurement of some key areas of your body once a week and chart how they shrink as you progress. The main areas you should measure (and log in a journal) are your:
Waist
Hips
Thighs
Chest
Arms
Calves
Use calipers or a scientific method of body fat analysis. The main scientific options are bioelectrical impedance scales (somewhat inaccurate), DEXA/BodPod (pricey, but accurate), underwater testing (also pricey, but accurate) readings to measure body fat. As for calipers, make sure you do it yourself or have the same person doing it for you each time (I do it myself every 2 weeks), since variations in grips used for calipers can often cause very inaccurate readings. Bodyfat scales are also notorious for being inaccurate (often as much as 3-5% off), BUT if you use them consistently, you'll get a consistent return. So even if you can't tell what your exact body fat percentage is, you can tell how much of your body fat you've lost so far.
When calculating, bear in mind that an average body fat percentage for women is between 25% and 32%, and for men, it's between 18% and 24%.
Most people who are bodybuilding have lower fat levels than this - to see your abs through your skin, if you're a woman you'll need a body fat percentage just below the range of 11% and 14%, and for a man you'll need a body fat percentage below the range of 10% and 12%.
Just keep in mind that it's unhealthy to have too low of levels of body fat; at some point, having too little fat on your body can start to powerfully affect some of your body's natural processes.
This is especially dangerous for women of child-bearing age who may become pregnant - if you're going to grow a baby, you need ample fat on your body to be able to nourish that child and eventually produce breast milk for the little tyke.
Here's a quick chart that illustrates body fat percentage ranges for different body types:
Classification
Men Women
Do not go lower than:
4-5% 10-11%
Athletic body
6-12% 13-19%
Generally fit body
13-17% 20-24%
Average body
18-24% 25-32%
Overweight body
25%+ 33%+
And here's a chart that illustrates healthy/fit body fat percentage ranges based on age:
Age Men (Fit/Athletic) Women (Fit/Athletic)
18-30 y.o. 10-18% 20-25%
31-50 y.o. 16-24% 22-29%
Over 50 y.o. 16-29% (Fit to Average) 20-36% (Fit to Average)
If you are over 50 y.o., read this: Men and women over 50 should consult with their doctors about their ideal body fat, because it varies widely depending on the individual and their health. For men, it is usually considered unhealthy (as opposed to not ideal) for men who are 50+ and have average builds to have a body fat percentage below 15% or above 30%. For women, it can sometimes be dangerous for women over 50 to have a body fat percentage of lower than 20% and higher than 36%.
Also, as you age, your muscles and bones naturally lose their density and size. At this time, a higher body fat percentage is not just acceptable, it's actually healthier.
Take a picture in the mirror. You can do this as often or as sparingly as you want, but it can be a great way to measure your progress - and makes for a great mash-up on YouTube or in a slideshow later on. As with any of these methods, if you're hoping to see a huge difference in a week or two, you may be disappointed (though not always!). But, you'll be amazed how different your body looks within a couple of months if you stick to your diet - and you'll be able to see your progress over time in a series of photos, which can be really inspirational!
You'll be able to get within 5% of your percentage, which is ideal for both progress checks and also to fill in the bonus "So Easy A Caveman Can Do It"Calculator so you have the most accurate calorie totals!
Write down your calories. You've got to write down everything -everything - that you eat, at least in the beginning. That means candy bars, beers, that half a slice of cake you had at the office birthday party for Irene on Friday, everything. If you're guessing in the beginning, you don't have an accurate picture, and you're not going to be able to analyze your habits to see where you need to make improvements.
Write down your exercises. You've got to track your strength-training as well as your cardio. A typical exercise journal will contain the exercises you did, how many sets and reps of each and the amount of weight you were throwing around. It should also have a section for each day of exercise - what kind did you do? How many calories did the machine say you burned (or did you calculate that you burned, if you worked out in the great outdoors?) Was it easy, moderate, intense? Keeping an exercise journal is more than an important tool for keeping yourself on the right track, it's also an exercise in honesty and accountability. Are you really squeezing out each of those last reps? Are you flipping back through pages and realizing that you're leaving the gym too early, too often? An exercise journal can tell you not just about how strong you're getting, but how committed you are, as well.
Use an Excel spreadsheet or Microsoft Word table design. As with personal finance, the most popular way to track your fitness progress is with an Excel spreadsheet or Word table. With just a basic knowledge of Excel, you can create graphs, charts and more that will give you a big-picture view of your efforts thus far. When creating a spreadsheet, make sure you have boxes designated for weight, measurements and body fat percentage. Don't lose heart if your numbers aren't moving as quickly as you want them to! You may go a week or two without seeing your weight change, for instance, because you're building muscle and burning fat at the same time - so it's important to know what your measurements and body fat percentage are.
Use a web site or app specifically designed to help you track your progress. There are many of these, running the gamut from highly detailed and useful (a few of them) to mostly bunk (most of them.) It's a shame that the cottage industry that has sprung up around weight-loss since the beginning of the obesity epidemic in the 1990s in America has attracted its fair share of snake-oil salesmen and hucksters. However, there are some very good sites out there that can be very helpful to you as you make your journey toward the body of your dreams. Here are the best websites to track your progress:
FitDay (this is my hands down favorite tracker)
The Daily Plate
Skinnyo
Bodybuilding.com
Use my secret on-the-go tracking "weapon", for times that it's hard/impossible to get online. If I can't access FitDay (or my personal journals at home), I always use one of the following and suggest you do the same:
"Notes" from the iPhone are usually sent automatically to your email address.
Evernote updates automatically and can be accessed from any computer.
The harsh truth is: You can diet and exercise all you want, but if you don't have good, consistent measurements, you'll either burn out or fail to capitalize on opportunities to improve your results over time.
So, follow the suggestions above and/or get right to it with the following steps.
Action Steps:
Hop on Google Images and search "body fat % for (your gender)"
If you have calipers or access to another method, use them to estimate your body fat %
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Nutrition Basics for Fast Pain Relief (and Weight Loss)"
Read the next article about "Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
0 notes
Text
Nutrition Basics for Fast Pain Relief (and Weight Loss)

1. Spend the first 30 days grain/wheat-free, dairy-free, and gluten-free.
a. That means no bread, no pasta, no milk, and obviously no cookies you Cookie Monster, you. And, of course, no added sugar (2 pieces of fruit is OK).
b. Restrictive? Yes.
c. Effective? Absolutely
2. Eat the following:
a. Meats/fish (fattier, grass-fed/wild-caught versions to nourish the body with clean, healthy fats and quality proteins)
b. Veggies (excluding starchy ones like corn, peas, and carrots)
c. Olive oil (for dressings, or to add post-cooking) (don't use for most cooking, since it goes bad under high heat)
d. Extra-virgin coconut oil (for medium/high heat cooking)
e. Eat until you are satisfied. Don't worry about eating too much - trust me, it's hard to overeat when you're chewing on nutrient-dense protein for example, as opposed to inhaling a red velvet cupcake
3. BIG ONE for pain relief: Avoid nightshades.
a. These include some fairly well-known veggies and spices that come from the Solanaceae family, such as:
i. Potatoes, eggplant, tomatoes, peppers, paprika, Tabasco sauce, and more (sweet potatoes and black pepper are not nightshades)
b. The steroid alkaloids (one of 4 alkaloids) in nightshades, which include solanine, are the main offenders.
c. They are naturally-produced toxic substances that help the plants defend against insects, diseases and other predators.
i. These are very similar to lectins binding to glucosamine and penetrating our cell walls, as discussed in Chapter 11.
d. These alkaloids are thought to cause calcium loss in the bones, and excess calcium deposits in soft tissue.
i. As a result, there may be a significant pro-inflammatory response in the body
e. To avoid this pro-inflammatory response, if you have osteoarthritis, rheumatoid arthritis, gout, or any form of joint pain, it is wise to cut these foods OUT for 30 days.
i. See how the body responds. Assess the damage (or lack thereof) and continue forward.
4. During the 30 days of this eating plan, you will be removing most food-based chemicals and allergens from your diet.
a. Many annoying health issues, including muscle and joint pain, aches, and stiffness, will seriously reduce significantly.
b. I'm not kidding, it's that simple. Food has a profound effect on pain, much more so than is commonly understood.
5. After the first 30 days, you can slowly experiment with adding foods back into your diet, and seeing how your body, skin, pain conditions, and mind react.
a. This process has been ESSENTIAL in helping me determine what I can and cannot eat for optimal health.
b. Only add in ONE FOOD per week. If you add more than 1 food and notice adverse reactions, you won't know which food is the troublesome one.
6. If you just can't fathom giving up regular milk, try Coconut and/or Almond Milk as an alternative (but no soy milk!).
a. Dairy is pro-inflammatory for many people but not so much for others. So, experiment with adding back it back into your diet after 30 days.
7. As for carbs: In the first 30 days, avoid them altogether (except for those from veggies and about 2 pieces of fruit).
a. After the 30 days, you can start experimenting with rice to see how joint pain and other health indicators (body fat, skin quality, etc.) respond.
b. Week by week, slowly add in other gluten-free, wheat-free carbs. Try sweet potatoes, quinoa, buckwheat, and millet.
c. You can try oatmeal and beans too, but they tend to be problematic unless properly soaked, sprouted and fermented.
d. Only if you are somewhat lean (under 20% body fat for men, 25% or so for women) AND training intensely, include white rice, sweet potatoes and/or yams during your post-workout meal. (For maximal pain reduction, though, I would still eliminate them for 30 days unless you absolutely cannot function without, due to your training load.)
Sound good?
Good.
Oh yeah, there's one more HUGE thing.
The Last and Most Important Points:
Adopting patience and acceptance
1. The lifestyle habits you've developed over the years got you to where you are right now.
True, we've been lied to by mass media and big corporations, but we've also played a part in our condition. It is what it is. Accept this and move on.
2. You now have a solution. It is up to you to implement it into your life. During this process, it will be difficult, but absolutely crucial to have dedication, discipline, and most importantly, patience.
To be completely honest, I spent 22 years eating junk, not exercising correctly, and not nourishing my body well. It would be ridiculous of me to simply expect the effects of this to all disappear overnight.
And you shouldn't either.
But, you are guaranteed to have lots of quick, early success including significant pain relief and much more.
These results will happen as long as the plan is followed correctly, at least 90% of the time (for example, no more than 2 cheat meals or 'screw-ups' at most per week, out of 21 total meals).
FYI, in regards to pain conditions, you will feel it after a cheat meal.
The rush of refined grains, unhealthy oils, and more take an immediate toll on promoting inflammation and joint pain. So, I would definitely try my best to eat as 'clean' as possible, even for cheats. Try some home cooked rice, butter, and chicken with some paleo brownies, as opposed to ordering a deep dish, Meat Lover's pizza.
With all this being said:
Beyond the early successes, for most people, there is more work to be done in pursuit of the body, mind, and life you want. Practice acceptance, have dedication, and give it time.
And moving on, read the '6 Weeks to Lean' Exercise Guide, which includes a quite detailed section of reducing pain through foam rolling (self-myofascial release) and stretching.
So if you're not quite in workout-ready shape yet, you can at least get a jumpstart on relieving pain and feeling better!
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "How To Lose Weight Fast If You're in Chronic Pain"
Read the next article about "How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
0 notes
Text
How To Lose Weight Fast If You're in Chronic Pain

You may be dealing with (or have dealt) with some serious, debilitating pain.
You wake up in the morning with stiff knees and what feels like a brick in what used to be a healthy, flexible lower back.
You finally make it downstairs and decide to reach into the overhead cabinet for a plate.
Everything is finally looking up until, of course, you realize that you can't actually reach into the overhead cabinet.
As a matter of fact, you can't reach much of anything, being that your shoulders barely move from your side.
I hear you.
I've actually been there myself.
Throughout the years I'd developed torn rotators cuffs in not one, but both of my shoulders.
I also slipped a disk in the L5-S1 region of my lower back, which literally had its way with me.
Bad shoulders is one thing, but being unable to walk or stand (or sit for that matter) without pain is a whole different story.
To complete the trinity of major joint issues, I developed hip bursitis and referred to knee pain. This often still pops up today (sitting at a desk 12+ hours a day will do that to you), which is why I spend time EVERY DAY doing pre-emptive hip mobility and flexibility work.
Of course, there are certain circumstances tied to the development of these conditions. I injured my left and right shoulders in a swimming accident and a fight, respectively. As for my lower back, I first ruined it with bad form doing sumo deadlifts (during one of my many short-term, ill-fated weight loss attempts). It got better for a while until I slipped on water running down the stairs in my good ol' college frat house. After that, my back was officially shot, and I could barely walk 2 blocks without unbearable pain.
But I never did anything to make it better. I chalked up my unbearable pain to these past incidents and to overall bad luck.
I never realized that there were contributing factors that came even before the one-off injuries happened. Basically, my shoulders would probably not have torn so easily had I actually walked with good, upright posture, and if I had had strong rear deltoids and stabilizer muscles. As a lazy, overweight man who either laid on a couch most of the day or sat slumped over his computer, these "healthy" strong shoulder muscles were practically nonexistent.
And what happened as a result?
I had terrible posture 24/7, and as a result of not putting in any effort to deal with these structural issues, just furthered my obesity and chronic pain.
I'm glad to say I've now boiled down the "collision points" of chronic pain and overweight/obesity in America to 4 fundamental issues:
1. Years of terrible, misinformed eating (and obesity)
a. The resulting inflammation and joint stress from poor nutrition, high Omega 6 intake, high refined food intake, and high sugar intake will easily do you in.
b. High consumption of nightshades (we'll discuss these soon) can also be a major cause of worsening pain.
2. Lack of exercise
a. My idea of exercise for most of college was moving from my recliner to go downstairs to the kitchen...funny thing is: I'm not kidding
b. Without adequate mobility and movement, our muscles weaken and atrophy, making us more prone to injury and pain.
3. Terrible form during exercise or activity
a. Rounded shoulders, crooked backs, squatting with knees going way past the toes...the list goes on.
4. No idea how to use supplements correctly
a. My idea of using supplements at the time was trying creatine and fat burners to build muscle and lose weight, and popping Motrin every 2 hours to stop the pain.
b. If you know anything about creatine, you'll know that it builds muscle and actually causes weight gain. (Nice one, Sayan)
c. As for most stimulant fat burners, they're nothing but caffeine and clever marketing. I could do better at Starbucks, and not ruin my heart in the process.
Only take caffeine in supplements when it has additional benefits. For example, studies show EGCG green tea extract taken with caffeine significantly improves fat loss and would be a smart use of a stimulant fat burner.
d. The Motrin and myriad of other pain relievers I used? Nothing but a convenient method to numb the pain, rather than dealing with it head-on.
Long story short, when I realize the error of my ways, and actually spent time fixing them, I experienced dramatic results.
Basically, I was able to finally find a way out via a very 'secret method' that most people don't even consider to be an option.
When applied consistently, these somewhat unorthodox methods helped me completely rid myself of joint pain, lose over 75 pounds, eliminate fatigue, reduce what used to be extreme anxiety, and much more.
It worked wonders for me, and I know it can do the same for you.
As for my chronic joint pain, I would estimate over a 50% reduction in pain in just 3 weeks.
And this is just by using the nutritional guidelines below.
Since adding in comprehensive rehab techniques (discussed in the exercise guide) and smart supplements (such as Turmeric, Ginger, and more in InvigorateNOW), my pain has become almost non-existent.
So, what's the secret?
Glad you asked. It's all comes down to 3 main steps. These steps are quite similar to the whole health weight loss philosophy of this book in general, with ONE distinction. I'll discuss the difference in just a moment.
First, here are the 3 fundamental steps that can reduce inflammation and pain for good:
Step 1: Eat a processed-food free diet, a.k.a. EAT REAL FOOD, that does NOT harm your body.
Step 2: Do (some) exercise! Very often, the more inactive you are, the worse the pain gets.
Step 3: Use only natural supplements. Quality herbs and vitamins (NO over the counters, prescription meds, etc.), and a source of Omega-3 (though eating fish is preferred)
Since the exercise is covered in the bonus manual, and the supplement is our flagship InvigorateNOW product, we're going to jump right into the nutrition aspect.
You'll notice the nutrition is similar to what I've been telling you so far, since this is what works exceptionally well for inflammation relief. But you'll also notice some major distinctions, since we're seeking to cut out every possible source of discomfort.
Test this out for 30 days straight, and your pain WILL start to disappear (you usually start seeing benefits in less than 2 weeks).
Also, don't be surprised if other measures of health start improving dramatically.
In other words, "You're gonna like the way you feel...I guarantee it". (My painfully unclever adaptation of the Men's Wearhouse commercials).
Anyway, I digress.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Food Planning For Maximum Fat Loss In Minimum Time"
Read the next article about "Nutrition Basics for Fast Pain Relief (and Weight Loss)"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
0 notes
Text
Food Planning For Maximum Fat Loss In Minimum Time

Last chapter, we mentioned the "batch meal" process. This is my secret to eliminating anxiety around meals and having food ready at a moment's notice.
Here are the basics:
I'll then eat this same meal for lunch until Thursday.
Thursday night, I'll cook again to get me through the next few days.
I like Fage brand since they make plain full-fat and 2% greek yogurts. Chobani does not do this, from my knowledge.
Note: Don't buy the large containers since it's such a pain to correctly measure portion sizes. Just buy the small containers.
It's easy, it's simple, and it makes life so much easier.
Oh yeah, before I forget. Here's...
A stupid simple food prep "hack" that 90% of dieters drop the ball on, but will guarantee you perfect portion control and effortless weight loss
When you want to weigh your food into portions, how would you usually do it?
If you're like most people, you'll simply take the prepared food, put it on a bowl/plate and pop it on a scale. Subtract out (or "tare") the weight of the plate, and voila, you have the weight of your food.
Perfect, right? Wrong.
When you weigh foods (especially meat) after they're prepared, they're guaranteed to weigh less. This is due to the water weight of the food that's been lost during the cooking process.
Studies show up to 33% of weight in meats is lost after cooking.
And if you're counting your food intake based on the post-cooking, post-water-loss weight, yet comparing the serving size to the numbers on the nutrition panel, you may be understating your calorie intake.
Sure, this isn't a make-or-break thing if it's a one-off occurrence. And sure you can get by guesstimating when you buy food outside (which is rarely, I hope!)...
But anytime you cook at home, I highly suggest you weigh food before you cook.
Think of it this way...
When you're cooking up 8 oz. of boneless skinless chicken thighs (300 calories or so) with 1 tsp of coconut oil (50 calories or so) and some other spices and whatnot, you're at about 400 calories. Sounds like a decent-sized meal.
If you did this the wrong way, though, by weighing after you cooked...
Your 8 oz. of chicken would probably weigh 5 or 6 oz. at most. If you assume 6 oz. of chicken (225 calories) plus 1 tsp of oil (50 calories), you're now at 275 calories for the meal. Already off by 125 calories.
Add the fact that you're eating this same meal for 3 or 4 days, and you're already eating a cool 600 calories more than you thought for the week. Even worse, you may be making the same mistake with another meal in the day, meaning you could be off as much as 250-300 calories per day! In one week, that's 1750 calories more than you'd pictured, making weight loss much more difficult if you ask me!
This is just one of the many reasons people stick to their diets, but still, fail to see results.
It's the little things that add up and throw us off track. Don't let this happen to you.
Simply weigh your food before you cook, and you'll be much happier with how you look and progress toward your goals.
If you're making large batch meals, follow this process:
1. Weigh out the whole size of the meat beforehand (3 lbs. for example)
2. Know how big your serving size will be for each meal (8 oz. for example)
3. Diving the whole size of the meat by the serving size, to know how many portions you'll need
3 lbs = 48 oz
48 oz/8 oz per serving = 6 servings
4. After cooking your food, weigh the whole batch.
Let's say the 48 oz. become 36 oz. after cooking
5. Divide the new sizes by the # of servings, and you have the new cooked-food serving size
36 oz/6 servings = 6 oz per serving
6. Now simply weigh and pack up the food into 6 oz. servings, and enjoy!
And, while we're on the topic of sizing up our food...
If you decide to grab some fast food for a change, keep decision making and unnecessary thinking to a minimum (and fat loss to a maximum), by eating one of these:
1. Chipotle salad bowls:
a) Chicken or steak (sometimes double), black beans, lettuce, pico de gallo, hot sauce.
b) If it's a heavy workout day, I'll sometimes also have some rice and a touch of sour cream.
c) I stay away from the cheese, guac, and other condiments since they can easily throw you out of your calorie balance.
d) I've read the nutrition panel on the Chipotle site like 50 times so I know this usually runs me around 450-650 calories depending on what I add in.
2. Subway
a) The food quality here is very poor, I'll admit, but it lets me count/control my calories which is a 100% win for weight loss
b) I'm a smaller guy and generally need 1800 calories or so if I'm looking to lean up a bit.
c) So I make sure my Subway lunches are right around the 600 calorie mark, for an even split of 1800 calories into 3 meals
d) This leaves me with a simple, but favorite choice of mine:
i. Black Forest Ham & Turkey on Toasted Footlong Wheat bread, with copious amounts of spicy mustard, tons of veggies, and no cheese. Perfecto!
e) I'll add in double meat sometimes for a protein boost, but for the most part, I'll keep to a single serving (try to avoid excess intake of processed, non-organic cold cuts)
3. Otherwise, you can stick to very simple sandwiches or salads
a) For sandwiches, have some simple cold cuts like ham, turkey or roast beef and some veggies on toasted bread or a wrap.
Skip the mayo or any dressing/sauces, since they are quick calorie bombs and it's hard to know how much of said condiment is in your meal.
Mustard and/or spicy mustard is my go-to condiment
You can get a sandwich with chicken breast too, and just have Frank's Red Hot or Cholula hot sauce
Skip the cheese, especially since I've seen delis put on 4-6 slices of cheese on sandwiches way too often. Gotta make sacrifices from time to time!
b) For salads, stick to veggies, chicken, eggs, or other protein sources, anddressing on the side.
Eyeball the protein portion in the salad which usually comes out to 1-2 palm sizes (about 20-40 grams of protein, or 200-300 calories at most taking into account oils used during prep or fattier cuts of meat)
Don't get breaded chicken or other breaded products. It's extra crappy calories and it usually has trans-fat (the worst kind).
Never, NEVER have them put a dressing on for you, or you can just about guarantee missing your calorie totals.
And do not pour the whole dressing cup over your salad
Get dressing on the side, dip your fork into the dressing cup, and then take some salad onto the fork.
You'll get the same amount of taste, but your salad won't be doused in dressing and you won't be eating 600 calories of sauce.
Follow the plans above, and fat loss will be a cinch. Eat right when you can and cook batch meals as much as possible, and if all else fail, eat from one of the semi-healthy options above.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "If you want maximum results in minimum time you're going to have to work out (and workout hard, at that)"
Read the next article about "How To Lose Weight Fast If You're in Chronic Pain"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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If You Want Maximum Results In Minimum Time, You're Going To Have To Work Out (And Workout Hard, At That)

The simple strategies I've outlined so far (diet and some walking) will help make a significant change in your body weight, and you can definitely lose 10-20 pounds in the first month alone depending on your body size.
Add in structured workouts to this (like the workouts listed in the "6 Weeks to Lean" guide), and you lose even more weight and look even more amazing.
You see, besides having adequate protein intake on a diet, the only equally important (or even, more important) factor for body composition is the amount of training.
And just about all of us want optimal body composition.
We want to strip off fat, and leave a lean, toned physique in its place.
We want to a chiseled body that turns heads even with a shirt on.
We want to be bursting with confidence, happiness, and even an "odd" sense of power, knowing that we've transformed our body in a manner that 95% of the population is unable to do.
And to do this fast, we have to introduce a stimulus that demolished pesky fat, while forcing our muscles to grow strong and lean.
The hands-down, best way to do this is to resistance train for 45 minutes or so, 3x per week, with a mix of weights and bodyweight.
We want to be intense in these workouts, so our body gets that "kick in the pants" to get that burn off fat and build muscle.
And when this is combined with a steady diet, daily herbs, and toxin reduction, you will notice a never-before-seen level of fat loss and body re-composition.
I recommend anyone new to working out starts with bodyweight circuits for the 1st month, a mix of bodyweight and free weights (dumbbells, barbells, kettle-bells) for the 2nd month, and all free weights for the 3rd month.
(All workouts are provided in the accompanying workout guide).
This will help build lean, toned muscle and strength (and to maintain bone density), while letting the body acclimate to the training load (and thereby avoiding injuries).
Moving on after Month 3, I find that an upper/lower body split is best. This sort of "split" basically means we will do all upper body work one day, and lower body work another day. At this point in our progress, we'll be used to training and we can safely step it up to 4x per week of workouts, on a reduced-calorie diet, without compromising recovery.
For maximum results, do NOT do most of the "magazine workouts" you see in the store or online. These are very-advanced 5-day body-part split routines, in which you do 20 sets a day for your chest or back or quads, etc. They are very often written by steroid-using bodybuilders and it's simply stupid for anyone who's not on drugs to try these workouts and expect to not over-train. Also, these workouts are very often based on isolation exercises, which use only 1 primary muscle/joint.
On the other hand, when we use compound movements, we use several muscle groups at once and use 2 or more joints. In doing so, we have a much higher calorie burn, which means shorter workouts, lower insulin resistance, and quicker and easier fat loss.
The best compound movements for maximum fat loss in minimum time are squats, lunges, chin-ups/ pull-ups, dead-lifts, rows, shoulder/military presses, and chest presses.
The only caveat here is some of these exercises take some dedicated practice to do correctly.
Most people doing these in the gym (seriously about 90% or so) do them incorrectly and can get injured as a result. This is why the warm-ups I've written out for you in the workout guide are crucial to make sure your muscle and central nervous system are ready for the oncoming load, and that they won't fail or get injured under pressure.
Before we continue, I have an important note for women:
I promise, you will not get super bulky and "huge" lifting weights.
You can only get "huge" by eating at a daily calorie surplus, lifting consistently for years, and often using steroids or performance-enhancing drugs (like many pro bodybuilders and even cover models do). But since you'll be in a calorie deficit, weights will actually make the difference by maintaining chiseled muscle, stripping off fat fast, enhancing your curves, and revealing a sexy, trim physique.
Now back to our scheduled programming.
Fast fat loss comes... by staying mostly within 6-12 repetitions per set of weight workouts. This is where you will have optimal muscle hypertrophy (growth) while also stimulating fat loss. By doing these via "circuit training" as outlined in the workout guide, you'll put an extra level of fat-burning stimulus on the body (and you will see crazy results.)
As for other rep ranges
The 3-6 rep range is OK occasionally, but it is more on the power/strength training side. This is good for reverse pyramid training, and other techniques, but is not required.
Above 12 reps does not automatically get you "cut" or "lean". That is B.S. magazine advice that simply does not give your muscle enough stimuli to grow strong and stay lean. And if the stimulus on your muscles isn't great enough on a diet, where do you think the body will go first for energy?
- The only time high reps are OK is during a temporary month or so when you're looking for an added "pump". This pump can definitely be helpful for muscle growth, assuming that the months surrounding this high-rep phase has workouts done under 12 reps.
In the 6 Weeks to Lean Guide, the optional month-by-month program has Month 3, 6, and 9 as high-rep, pump months. All surrounding months, though, are in lower ranges.
- Otherwise, if you go above 12 reps month after month after month...
You will steadily be using lower weights to accommodate high reps.
Very low weights mean low "load" on the muscles.
Low load means the body realizes the muscles aren't being used a lot, and see no reason to hold onto them (especially when the body is already low on energy due to a reduced-calorie diet)
If you'd like, keep up cardio as a replacement for some weight days, but not all (so you maintain lean muscle).
When I do cardio, I'll either do it on off days for 20-30 minutes or do it for 15-20 minutes after a weight training workout. I also recommend walking 20-30 minutes a day, on off-days.
DO NOT DO THIS: Cardio at moderate to high intensity for more than 45-60 minutes. This is one of the main causes of cortisol output (the "stress hormone"). This catabolic hormone, as we've discussed in previous chapters, is disastrous to our muscle and actually can cause fat to be stored, particularly around the midsection.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results"
Read the next article about "Food planning for maximum fat loss in minimum time"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
0 notes
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Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Good news.
You're not imagining things.
Some people have it way easier when it comes to weight loss. And some people have it way easier when it comes to muscle building, or maintaining weight.
Some people are naturally skinny, naturally heavier and naturally muscular, and some have naturally fast metabolisms.
You see, there are actually 3 distinct human body types, and there are various genetics that play a role in our body's shapes and processes.
These varying body types and genetic backgrounds end up playing a major role in whether it's difficult or easy to lose fat and gain muscle.
Here are the 3 types:
Type 1 - Ectomorphs: We've all met someone like this. Ectomorphs are naturally thin, agile and often tall, lanky people. These are the guys and gals who, no matter how much or little they eat, seem to gain no weight at all.
Type 2 - Endomorphs: These are the guys and girls whose bodies are extraordinarily skilled at storing fat, and have the hardest time keeping weight off. (Most overweight/obese types, myself included, are natural endomorphs.)
Type 3 - Mesomorphs: Mesomorphs naturally maintain a larger muscle mass. For these "blessed" types, fat loss is easy, and muscle gain is quick. They tend to be more athletic than the majority of people, but not necessarily thin.
The good news is that no one is "stuck" because of their body type.
Endomorphs can become thin, and ectomorphs can become muscular. The best thing we can do for ourselves is to learn/understand our body type. In doing so, we can help custom tailor a diet and exercise routine that provide the best results in the shortest amount of time.
If You're an Ectomorph (Carb Type):
A lot of people think being an ectomorph is a great thing due to the fast metabolism and natural "skinny-ness". But if you're an actual ectomorph, you know you have tons of trouble gaining weight and building muscle.
Anyone who eats an excess of calories can gain weight (and build muscle when the diet is complemented by exercise), but ectomorphs often have to eat specific high-calorie foods (generally starchy carbs) or their body just won't stay hungry enough to be able to ingest a substantial amount of calories.
Due to their higher carb tolerance, ectomorphs are often called "carb types".
The genetic elements that make ectomorphs thin are the same that make weight-gain and musclebuilding difficult. As a result, the genetic makeup severely limits the amount of muscle your body can maintain. So you can build muscle, but you're unlikely to ever look like Arnold Schwarzenegger (unless you are rigorous with your dietary intake, day in and day out, year after year).
Ectomorph Stats:
Best results when eating higher carbs, moderate protein, and low fat
55% Carbs, 25% Protein, 20% Fat
Start at these numbers, and decrease calories gradually to burn fat.
If fat loss is slowing, reduce calories by 5% every two weeks. It's best to reduce this percentage from carbs, but reducing from protein or fat usually works just as well for ectomorphs
Never go below 15% or above 35% of fat as a percentage of calories.
If You're an Endomorph (Protein Type):
Endomorphs are naturally heavier people who will always be a little bit thicker and "pudgier" than ectomorphs or mesomorphs. This is generally attributed to their sluggish metabolism.
BUT, that doesn't mean they can't be sexy! Some of the most famous - and beautiful - people in the world are endomorphs.
Russell Crowe, Jennifer Lopez and Beyonce are all physically fit natural endomorphs, and there's nothing wrong with the way they look. (Seriously, we all know "Jlo" and Beyonce are HOT, and the little extra junk in the trunk definitely doesn't hurt!). If anything, they've just had to work a little harder than their counterparts to maintain a body size/shape that they're happy with.
If your goal is to have a low body fat percentage, you can definitely do it, but you've got your work cut out for you.
Endomorphs are often called "protein types" due to their lower carb tolerance and higher protein needs for successful body re-composition.
Endomorph Stats:
25% Carbs, 25-35% Protein, 40-50% Fat
Start with a much lower level of carbs. The 25% mentioned is a great "maintenance" point, once insulin resistance/leptin resistance/inflammation and other issues are handled.
I recommend starting at 50-75 grams of carbs per day - this will be low carb, but above the ketogenic threshold. When combined with adequate protein, your body will have a sufficient amount of natural glucose.
Do not stay in the 50-75 carb range for more than 12 weeks at a time, without a 2-week break with higher carb intake.
In the long-term, for maintenance and/or during heavy exercise phases, I would keep around 25% (and a maximum of 30%) of carbs as a percentage of calories.
If You're a Mesomorph (Mixed Type):
Congratulations! You swim in the deeper end of the gene pool. You have the body type of the best fitness models and bodybuilders in the world.
You have a great metabolism, great bones, you're naturally lean (not skinny, like an ectomorph) and naturally muscular (not "thick" like an endomorph.)
If you're a mesomorph, you're probably not reading too many books on how to lose weight - after all, if you keep up even a modicum of exercise and diet, you've got a body most of the rest of us would kill for.
However, there are, in fact, mesomorphs out there struggling with their weight because of the typical American diet. Take this to heart. You don't have to work anywhere near as hard as ectomorphs and endomorphs to get the body of your dreams, but if you're a few pounds above where you want to be, you'll have to put in some effort!
Mesomorph Stats
Body shape - Wide shoulders, narrow hips, muscular body/low body fat, square jaw
Examples - Michael Jordan, Madonna, George Clooney, Halle Berry
Dietary/Hormonal Points - fast metabolism and great nutrient partitioning; strong levels of testosterone and growth hormone; unhealthy foods may not cause subcutaneous (visible/under the skin fat), but can quickly cause visceral, "hidden" fat surrounding the vital organs
When decreasing calories, start by cutting carbs. In the long-run, though, mesomorphs can get by with cutting calories from any source.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "How to beat your mental roadblocks and why it can be the difference between a happy, satisfying life and a sad, fearful existence (these strategies will reduce stress, increase productivity"
Read the next article about "If you want maximum results in minimum time you're going to have to work out (and workout hard, at that)"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence

1. Set a specific goal
a. Write this goal down somewhere you can see it every morning when you wake up, and every night before you sleep
i. Train your thoughts to remember this goal daily and keep it in the forefront of your mind
b. Goals must include both of the following:
i. A measurable metric ("10 pounds" or "2 dress sizes")
ii. A deadline or time frame ("June 30th" or "2 weeks", preferably use both)
c. Here are some bad goals
i. "Lose 20 pounds"
ii. "Get lean"
iii. "Look hot for beach season"
d. Here are some good goals:
i. "Lose 50 pounds before beach season (June 30th)"
ii. "Drop 1 dress size in the next 2 weeks (November 25th)"
iii. "Lose 4 inches from my waist in the next 6 weeks (December 25th)"
e. Every 2 weeks or every month, review your goal and adjust it based on your progress so far
2. Understand that everybody needs a "Harajuku Moment"
a. This moment is an "an epiphany that turns a nice-to-have into a must-have." Without this tipping point, you will fail.
b. This was first popularized by Tim Ferriss in the 4 Hour Body, and it has been crucial for all major obstacles I've overcome in my life
c. Until I had the psychic shift which turned "I want to lose weight" to "I must lose weight", I never had lasting success.
3. Relax and ease your mind with meditating
a. Start with just 2 minutes a day and slowly build the habit.
b. Add 1 or 2 minutes each week, until you're up to 10-20 minutes daily.
c. This can come in the form of prayer to, or a mix of both.
4. Write a very short, simple daily journal in which you record "wins", priorities, and gratitude
a. Every evening take just 2-3 minutes and write down 3 "wins"/things that went well today.
i. This can be something major "prepared and packed all meals for the week" or something very simple like "paid my phone bill".
ii. We all deserve great things, yourself included. Let these "wins" serve as a daily reminder of the positive momentum you're making towards your dreams.
b. Also, plan out 3-5 things you want to get done throughout the day.
i. This "priorities" list makes it clear what needs to get done to reach your goals.
ii. By keeping it at a max of 5 things to do, we keep the list manageable and doable in a daily basis.
iii. Imagine how productive you would be in just 1 month if you did anywhere between 3-5 things every day in pursuit of your goals.
c. Lastly, record a very simple daily "gratitude list"
i. Basically, write the names of people you're grateful for today
ii. For me, this usually comes in the form of family, close friends, co-workers, and anybody else you feel has had an impact on you, on a certain day.
iii. Feel free to write things/material possessions or spiritual things also
On certain days, I may even write down how grateful I am for the simple things like having a roof over my head and a warm meal at night.
This is made even more clear to me from walking around lower Manhattan at 9 a.m. and seeing homeless, penniless young people my age (25 y.o) who slept on the street overnight, in a thin sleeping bag, with 30-degree temperatures outside.
iv. This is a daily reminder that whether you have just 1 person or 1 thing, or if you have 20 things to be grateful for, you're doing OK, and no matter what obstacles you're stuck with, you'll be OK.
5. If you feel out of place in the gym, repeat this simple mantra a few times to remind yourself to work hard and stop thinking that people are watching and judging you:
i. "You look amazing. No one is watching you. Keep up the good work."
6. Every weekend choose 2 meals each for breakfast, lunch, and dinner. Write them down in your journal or in a safe place.
a. Then head to the grocery store and buy the ingredients you need
b. Then cook the 1st set of these meals to last you 3-4 days.
c. Once these run out (usually on a Wednesday or Thursday, if you cook on Sunday), cook the 2nd set of the meals to last you til the weekend.
d. As a result, remove all barriers and unnecessary "thinking" attached to food choices.
7. Look at other "little things" in your life that take up big chunks of mental space, and hack away at the unessential. Some of my personal examples:
a. I use Mint.com to track spending, and I use CreditKarma.com to monitor my credit score.
i. Instead of constantly thinking about how much money I "need", I start by identifying weak points/unnecessary spending
b. I never watch the news on TV. I'll occasionally talk to people for a few minutes to hear what's going on in the world, or if I have a few free minutes I'll scroll through the major articles online.
i. As a result, I have much less stress, more positivity, and don't worry myself/build an unhealthy fear around things that are 100% out of my control.
c. I've cut out "binge" TV watching, and instead spend time doing productive things that allow me to help other people (and feel amazing as a result), like writing this book and building up a health business.
i. I'll occasionally watch an episode of something that makes me laugh like Family Guy or The Office if I want to de-stress a bit
ii. I try to never watch TV series and/or dramas since they are very, very easy to get addicted to. (I make a weekly exception when Game of Thrones is on).
iii. Don't be that guy or girl who watches 6 hours of the Walking Dead or one of their 7 other "can't miss" TV series, and gets nothing done for themselves.
d. I have 7 "nice shirts" (5 dress shirts and 2 sweaters) and 8 "nice pants" (5 dress slacks and 3 pairs of jeans/casual pants).
i. These are all well-fitting and comfortable, and I just rotate this week by week.
ii. I no longer worry about what to wear in the morning or how I'll look or anything meaningless like that.
iii. Live is much, much simpler in the morning. (I can actually get ready, from bed to the front door, in less than 7 minutes on any given day. Sure it's a bit rushed, but it works like a charm.)
iv. Also, I used to always worry that "people saw me wear this shirt last Tuesday, I can't wear it again!!". This is crazy. Trust me, no one cares to remember what you've worn on any given day, so stick to a few simple clothing choices and just rotate them every 7-10 days.
Remember: None of these strategies will work for you if you don't do them! So get to it!!
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Read the next article about "Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Part IV:
The Barack Obama method to massive productivity, reduced stress, and heightened focus (this also happens to be the same strategy used by nearly all successful dieters)
While I don't always agree with our president's policies, I do have to steal a page from his book, on the topic of productivity.
After reading an article on Obama's personal rules and "methods", I was both humbled and amazed at his ability to cut out any time-wasting tasks.
He explicitly understands that the less "little" things he has to worry about, the less clutter in his mind, and the more productive he can be overall.
Simple things like deciding what to eat or what to wear in the morning can 10-15 minutes, or more, for most of us. Obama is not immune to this.
Just like any human being, if he lets himself get caught up with the minutia of figuring out what color shirt to wear or what to eat for breakfast, he has less actual time and less "mental time" to focus on the important tasks at hand for the day.
This is a trait that is seen with the lives of many powerful, busy people and the successful participants of health/fitness transformations alike.
In the realm of weight loss and fitness:
The most successful dieters eat the same few meals over and over again.
Let that sink in. This one strategy has been crucial to my success, just as it has been crucial to the success of millions of dieters.
Instead of unnecessarily thinking, analyzing, and prophesying around what food will have a better effect on our weight, we are best served by picking a few healthy meals and rotating them every week or so.
We are also best served by cooking "batch meals". These are huge portions of one meal, prepared on a Sunday for example and eaten throughout the week.
The more batch meals we have, the less time and energy we have to spend deciding what to eat on a Thursday evening for example.
In my own transformation, I predominantly stuck to meals like:
Egg omelet's or 3 hard boiled eggs with veggies for breakfast
Full-fat Greek yogurt, 1-2 pieces of fruit (and plain oats if it was workout day) for breakfast
Chicken thighs or ground turkey with veggies and some beans or rice, for lunch.
Chicken sausage or organic cold cuts and sprouted bread (with spicy mustard of course, because it's beyond delicious.)
Chicken or fish with various spices/herbs, some rice and veggies for dinner.
And I made all of these dishes as "batch meals", where I would cook 2 pounds of certain meat on a Sunday, and eat the same food until Thursday. And on that Thursday or Friday, I would repeat the process again with different food.
I'll discuss batch meals a bit more in the next chapter, and I'll also give you the 411 on keeping it simple with fast food meals.
Before we summarize the chapter, I'll leave you with a favorite quote of mine:
"It's not the daily increase but daily decrease. Hack away at the unessential."
- Bruce Lee
Essentially, making positive changes in life and reaching your goals often has more to do with subtracting what you don't need, rather than adding more.
Do you really need much more money to be happy, or do you need to cut back on needless spending?
Do you really need to know every terrible thing that goes on in society, or might you be better served by not watching/reading the local news (and even major news), and feeling more positive/less stressed as a result? (I've personally realized that getting the major news bits by asking a friend or coworker lets me focus on what I can control (which is ME), while also keeping me off the proverbial "teat" of sensationalist news media.)
Do you really need to eat every single healthy food on the planet, or do you need to just focus on 3-5 solid (and proven) healthy meals to see amazing results?
The choice is yours, my friend.
Let's move on to the action steps for this chapter.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Read the next article about "How to beat your mental roadblocks and why it can be the difference between a happy, satisfying life and a sad, fearful existence (these strategies will reduce stress, increase productivity and show you how to fulfill all your dreams"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
0 notes
Text
Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Part III:
Before getting to some action steps, I'll end the "theory" part of this chapter by, ahem, "droppin' some knowledge".
When it comes to finally getting in shape (or really, any major obstacle in your life), do you ever find yourself saying any, or all, of the following?
"I'm too busy"
"I would lose weight but I have a bad back (or knees, or shoulder, or [insert another body part which has no impact on what you put into your mouth])"
"I'm too tired."
"I have to watch my kids"
"I work so hard already. I deserve a break."
"My coworkers or family eat junk around me, so it's impossible not to join them."
(Or, really any other excuse that's keeping you from your goals)
The thing is, we all have to deal with these, every single day. Even now, I sometimes find myself saying "I just have so much to do today, I can't go to the gym". And this is exactly when I know I have to cut the crap and do exactly what I'm avoiding.
Essentially, we need to train our minds to immediately recognize these B.S. rationalizations for what they are and push through them anyway.
You see, these phrases are called "surface excuses", or excuses that we tell ourselves to cover up our underlying fears.
In other words, surface excuses actually have nothing to do with being busy, or injured, or tired.
While you may actually be busy, in some pain, or really tired, that doesn't mean you can't find 15 minutes to cook a healthy meal or 20 minutes to take a walk or do a quick workout.
In reality, these "surface excuses" mostly have to do with covering up our:
"It's never worked in the past. Why should it work now?"
"Who am I to deserve an attractive, fit body, and will I even be able to maintain it?"
"People are going to laugh when they see me waddling around the gym"
First. No one "made it" by giving up after a few failures.
And even if they really put in the effort and still failed, it's because they followed bad instructions, or they followed no instructions.
With the system laid out in this book, you won't need to worry about that. You get clear, well written and simple instructions from someone who knows exactly how to maneuver around the sticking points.
Second. No one cares about your round stomach, jiggly arms, or big butt. This "self-image" issue can be a big obstacle for many of us who are just starting out. I was like this too: I dreaded working out because I figured people were constantly laughing to themselves about how fat I was.
In reality, though, this is all negative self-talk, and it's simply not true.
One of the most important things I've learned over the years is:
People are much more concerned with how they look in the gym, or what they're eating for dinner, or how they can't wait for the next season of Game of Thrones, or how good the cashier at Starbucks looked today, or [insert mindless drivel that goes through my head, and the heads of 99% of people on the planet].
I also heard a study once to the tune of this: people think 7,000 thoughts per day. And 90% of these thoughts are about themselves. So, while you may personally think you have a huge butt or big ol' man boobs that everyone is secretly mocking, there is a good chance that it's simply not true to the rest of the world. They have their own problems to deal with, and you're probably not one of them. So do what you have to do, and don't worry for even a second about what others think.
Third, and last. I personally get very excited anytime I see someone overweight or obese in the gym, or if I see an overweight coworker bringing in a healthy home-cooked meal.
For me, and likely anyone who works hard in the gym (and/or kitchen), it's incredibly refreshing and empowering to see someone who is busting his or her butt, especially if they're not in great shape already. It shows us they're willing and ready to change, and it reminds us of the struggles and obstacles we faced on the way to our dream bodies.
SO when you see that lean guy or gal at the gym, realize that they aren't mocking you when they look your way; rather, there's a very good chance they're very proud, and maybe even surprised, to see someone out of shape finally taking charge of their life.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Read the next article about "Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Part II:
Moving on, I feel compelled to share this next short piece, because it concerns a topic that is near and dear to my heart: depression and low self-esteem.
This essay of sorts was actually written to a friend of a friend who has been struggling with his own depression, low confidence, and feeling "stuck" for lack of a better word.
Also, this man, Chris, is not exactly dealing with the best of circumstances.
He is a young, 18-year-old man just out of high school, coming from a single-family home in gang-heavy Camden, NJ (one of the deadliest and most under-served cities in the U.S.)
The good thing is he is on the right path and has entered college as of September 2013. And from what my friend tells me (she was his high school mentor), he is a very smart, kind, and caring young man.
Chris wrote my friend, Melissa, an email telling her how life has been very tough, he's sad all the time, has trouble finding true friends at school, and that he feels like he's stuck with "no way out".
My friend then asked for some guidance from me, as I've dealt with many of the same exact issues myself in the past.
Here's what I said, and here's what I think anyone can apply to their life, whether depressed, just feeling down, out of luck, or feeling "not good enough" or "not worthy" or "defeated" or who think it's "too hard", or whatever it is keeping them from their goals, desires, and dreams:
"I know how you must feel, but it's not true that things won't get better. They always do. It just takes longer for some.
But that's never a reason to give up.
And I know it's hard to see now, but there's a good side to this, as there is with everything in life.
In this case, the good side is you're getting stronger every single day that you push through the struggles, hard feelings and negative thoughts.
You get so strong that by the time you overcome this (it always happens), you're a machine and nothing fazes you.
You will see amazing things come into your life and you will start doing amazing things.
And while everyone else is doubting themselves when the going gets tough...you'll laugh and get through difficulties like a walk in the park.
Because you've already done the hard work. You've seen the living hell on the bottom and you still fought it and made it out.
You've developed a massive level of inner strength and confidence, whether you realize it or not.
And when you bring this strength to anything in life, whether its writing music, starting a business, getting lean, or doing whatever you want in life...you'll see that it's much easier for you than anyone else.
You've already done the much harder work of battling depression, and you're winning. Keep this with you when your mind keeps filling with negativity and self-hatred. As real as it feels, every single second you fight it, you get better, smarter and stronger.
Here's a fun little exercise: think about anything and everything you want, no matter how insane it sounds. And write it down. If you want ten million dollars or a threesome with some gorgeous models or you want to buy your own island, or be famous, or have a 3 car garage with a Mercedes, Ferrari, and Aston Martin...or if all you want is to be happy every day, write it all down.
And understand that you can have it ALL. And you will.
When the time comes that you realize your true strength and potential, you'll see a miraculous transformation where you go after all your goals and desires...without letting anything stop you.
You'll rip shit up and destroy the competition, and you'll do it better and faster than anyone else.
So as bad as it looks now, just keep looking up. Keep on searching and striving for more.
A lot of people are stuck in depressive, hellish situations, and it definitely sucks, but there is ALWAYS a way out. Don't give up.
Also, there are little things you can do every day to start feeling better.
You see, every day is a chance to have an amazing life and do amazing things. Even more so, every day is a chance to help someone else or do a simple little thing to brighten someone's day.
The thing about life that most people don't tell you is...to build self-esteem and to feel better, you have to:
1) Do esteem-able things
2) "Fake it til you make it"
Remember that you're the shit and you have an amazing personality. You have so much to give to others.
So much so that it'll make them smile and laugh and love their life...and after you do this, you'll see the rewards and happiness come back to you tenfold.
To be clear, you don't have to anything above and beyond to reap the benefits.
A simple smile or hello or just holding open the door could mean the world to someone.
While you're in your own dark spot, someone else could be in the same spot too. And you never know if you saying "hi" or smiling to them was the 1st nice thing someone said to them all week.
That simple little gesture could make someone's day, week or month. You just never know. So give a little bit back whenever you can. And when you see the joy it brings them, you'll slowly but surely feel better too."
Moral of the story: NEVER give up. Keep pushing, keep working, and keeping reaching to be the best you can be. And one day you'll get it. And then you'll move on to even bigger and better things. Most importantly, keep helping others. Give all that you can through love and kindness, and you will reap the rewards tenfold. Challenge yourself and greatness will come. It isn't always easy, that's for sure, but it is definitely worth it.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Read the next article about "Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
0 notes
Text
Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

The strange secret I learned from a Senegalese taxi cab driver in Manhattan that re-wired my brain and smacked me back to reality (these words of wisdom will help you finally put aside your fears and live the life of your dreams)
It started at 2 p.m. on Saturday in New York City, in the heat of August.
The blistering sun seemed to be piercing right through my skin, completely ignoring the fact that I was sitting in the backseat of a covered taxi cab.
I guess it didn't help that I was also leaning smack dab up against the window.
In any case, I was understandably not in a good mood.
The heat only added to the anger and anxiety boiling in my brain from being stuck in weekend Manhattan traffic, where a 15 minute drive can easily turn into a 50 minute nightmare.
For a moment, I even entertained the thought that a brisk walk would get me to my destination faster than this godforsaken taxi cab.
But alas, a walk would've taken me 40-50 minutes, and a long walk with luggage in tow in 95 degree heat just didn't sound all too appealing at the moment.
I did have to come to terms, though, with the fact that time was winding down fast.
I now had less than 15 minutes until my 2:49 p.m. train to Long Island left from Penn Station.
Missing the train meant missing a ride to a relative's wedding out on the island.
And this relative was also a friend from my youth, whom I hadn't seen in over 8 years at this point. Understandably, I had zero intention of missing the festivities.
So when my seemingly knowledgeable cab driver drove 2 blocks past 34th street, where we should've made a turn, I flipped out.
I unleashed a torrent of anger, directed solely towards him.
"HEY! You missed the turn!! I thought I told you I'm going to Penn Station and that I'm running late. Are you freakin' kidding me?!?!"
He replied, "Hey man there's some traffic that way since they blocked ---"
Before he could finish his sentence, I responded with:
"I don't give a shit what they blocked off. You probably have no clue what the heck you're talking about. Do you even know where Penn Station is??"
What happened next was akin to being backhanded by an angry Arnold Schwarzenegger, in his prime, hopped up on steroids.
My cab driver screamed back with a fervent zeal that I'll remember for years to come.
"HEY, you better calm down man. Why are you so mad?? You'll catch your damn train. And if you don't, then what? What are you going to do? Huh? Huh?? What's going to happen to you if you don't catch your train? Are you going to die? Is it the end of the world? What is it??"
"You're young, man. Just chill. Everything will be OK. Be happy. You're alive. Don't worry so much. So much goes wrong in this world. You never know what can happen, and you're going to drive yourself crazy for missing a damn train?"
"It's sad, but tragedies happen all the time. For all you know man, that train could crash and you could die. Then what? Then you'll have wished you didn't make it there on time."
"You just don't get it. Life isn't always so simple. You work so damn hard for a brand new car, and then you get hit by a truck when you turn the corner. You kill yourself over a girl that you love, and then something goes wrong, and she takes all your money. You lose everything. Every moment is a blessing. Work hard, be the best you can, help your family and pray. Just pray and accept that everything happens for a reason. If you miss the train, god has a reason for it. People run like crazy to catch their plane and then it drops out of the sky. Relax, be calm, be positive. Everything will be ok.
"And look, man. If you don't die in this crazy way, there is only one thing that will get you.
Stress. Stress is the killer."
Then, he ended with something that I'll never, ever forget.
"I saw this with my kids too. You just never know what will happen. I mean you can think life is so good, and you build a home with a beautiful wife and your kids. And then it all burns to the ground. You never know, man. Treat every moment like a blessing. Like it's your last."
I was floored.
I didn't know what to think of when he said that. I still don't.
I especially zeroed in on what he said last. I don't know for sure if the "house burning down" was just another of his examples, lost in the mix of the other points he was trying to get across.
Or if it was his reality.
And while I regret to say it, I do think that this last example was his reality. I didn't have the heart to ask further but, from the way in which he said it plus based on other things he told me, it seemed that he had lost his wife and children in a house fire.
And both at the moment, and even looking back now as I write this, I truly believe this man has seen some terrible, terrible things.
Beyond losing his whole family, I believe this man has seen more death and faced more pain than 95% of us.
That everything he loved and cherished was taken from him.
And that he realizes all he has left is himself, and the opportunity to be happy. The opportunity to enjoy life at the moment, and to treat every moment like it's his last.
What he told me about his background corroborates my understanding of his experience even more.
He told me that he originally was born in Senegal. That he was raised and lived there for quite a long time, and that he was married and had 2 boys there. And that he had now been in American for 25 years.
From what I surmised, he looked to be about late 50s, maybe early 60s. So I figured he had left Senegal in his mid-20s or early 30s. In my analysis of this conversation, I kept coming back to remember his use of the past tense at certain times. I especially cued in on him saying that he "was married, and had 2 boys in Senegal".
It hurt to hear this, and it hurts to look back at it now. But when I combine this past tense statement and the house fire example he gave me...a strong part of me thinks that sometime in his late 20s, before he came to America, he lost his wife and 2 boys in a fire. Otherwise, I am almost certain he would've said "I have 2 boys".
You see, behind the thin, wiry, gentle-faced Senegalese man, with curly, graying hair, I saw a man who seemed as if he had been to hell and back.
And this pain showed itself, at its greatest, during his long, powerful talk.
He was, at his core, a man who really wanted to be happy, and who really wanted to see other people happy.
And on this day, he just couldn't take seeing a young, 24 year old man like me being so stressed, worried and rushed to catch a train that may kill me for all I know.
His riveting story shocked me, and taught me an innumerable number of lessons. It was a divine miracle in my eyes to have the opportunity to hear this man talk.
This 30 minute cab ride turned out to be one of the most powerful moments of my life, and it has significantly impacted the way I think, talk, act, and live.
This man drilled into my head many things that I had heard hundreds of times, but could never apply...
He taught me that I really don't know what life will bring me, but that I will be OK in the end.
He taught me that life is a miracle, and it is something to be cherished.
He taught me to take nothing for granted, and to always be grateful for the people and things I have in my life, no matter how insignificant they may seem at times.
He taught me that I have to do my absolute best in each and every moment, and to be the best person I can be, both for myself and others.
And he taught me that everything will be OK, as long as I relax, be positive, and have faith.
That no matter what happens, I'll be OK. That when I'm facing an insurmountable task, or I feel like I can't do anything right, everything will be OK.
That there's no need to worry about things that are completely out of my control. And in doing this, I can let go.
I can let go of any pressures or insecurities, and just relax and do what I have to do to overcome my fears, follow my passions, and live the life of my dreams.
And in doing so, I can finally be happy, joyous, and free.
The way I see it, if a man who lost everything can still find a way to be happy, there's no reason I can't either, there's no reason you can't, and there's no reason anyone in the world can't. If we change the way we think, we can change our lives completely, even in the worst of circumstances.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Read the next article about "Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

If you want to lose weight for good, look amazing, and completely change your life, then this will be the most important chapter you ever read.
It almost hurts to admit it.
But after having written 50,000+ words on weight loss, longevity, etc..
After writing content overflowing with tips, tricks and strategies you can use to transform your body for life...
I have to tell you that weight loss and having a lean, sexy body isn't just about the knowledge and techniques.
The truth is, weight loss (and really, anything challenging in life) has to start and end as an "inside job".
Basically, if you haven't tackled your "inner demons" or haven't started working on "you", success just won't come as fast as you'd like it to.
This chapter hits this part of the challenge head-on. It deals with the ups and downs in life. It especially offers certain thought processes and positive mentalities needed to overcome the fears, insecurities, negative self-talk, and even self-hatred that many of us have faced in the past.
Because, again, you really can know all there is to know about nutrition, exercise, toxins, inflammation, you name it...but without a solid mental foundation (in which you really believe you can transform), you'll find yourself stuck between a rock and hard place.
You might make some progress, but it won't be as far as you want it to be.
And you'll come to a point where it seems easier to give up. (It's never easier to give up when you're looking back at it.)
But this "sticking point" is the time when you'll really need a positive self-image, motivation, and persistence to push you through.
Because you're actually just steps away from the body and life of your dreams.
Here's a quick story to get you started:
Water boils at 211 degrees Fahrenheit.
And besides the fact that it is really, really hot at 211 degrees, it's pretty much just water.
But push a little harder and get the water to 212 degrees.
And you'll watch a miracle unfold.
Because at 212 degrees, water becomes steam.
And steam will run the engine that powers a 50 ton train across the country.
Steam will power a turbine that generates electricity for a whole town, and then some.
And all it took was 1 more degree of heat. 1 more step. 1 more minute.
It took the persistence and commitment to just keep pushing bit by bit, and like a miracle, a simple pot of hot water became an amazing, life-changing ball of steam.
Sadly, most of us quit at this 211 degree stage, not realizing success is just one more degree up.
Waiting for us, right around the corner.
So, don't quit 5 minutes before the miracle.
Keep pushing, keep striving, and keep seeking to the best you can be. The results, happiness, and success will come.
And hopefully, the rest of this chapter will help you see this.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Read the previous article about "For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:"
Read the next article about "Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too
Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It
Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams
Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets
Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You
Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before
Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)
Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind
Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
Topic 11: The Easy Way To Determining Your Calorie Intake
Topic 12: Calculating A Weight Loss Deficit
Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)
Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"
Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't
Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)
Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)
Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)
Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)
Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply
Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")
Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know
Topic 23: Choosing High Quality Foods
Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute
Topic 25: 7 Steps To Reduce AGEs and Slow Aging
Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)
Topic 27: How To Clean Up Your Liver and Vital Organs
Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)
Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You
Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)
Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)
Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)
Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:
Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality
Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)
Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)
Topic 42: Food Planning For Maximum Fat Loss In Minimum Time
Topic 43: How To Lose Weight Fast If You're in Chronic Pain
Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)
Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)
Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting
Topic 47: Advanced Fat Loss - Part I: Calorie Cycling
Topic 48: Advanced Fat Loss - Part II: Carb Cycling
Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting
Topic 50: Putting It All Together
Learn more by visiting our website here: invigoratenow.com
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