Ted Broer - Maximum Fat Loss Workbook: You Dont Have a Weight Problem! Its Much Simpler Than That.

MAXIMUM
FAT LOSS
WORKBOOK

TED BROER
AMERICAS MAXIMUM HEALTH EXPERT

Copyright 2001 by Ted Broer

All rights reserved. Written permission must be secured from the publisher to use or reproduce any part of this book, except for brief quotations in critical reviews or articles.

Published in Nashville, Tennessee, by Thomas Nelson, Inc.

Line illustrations by Jeanne Forsythe Design

ISBN 0-7852-6735-2

Printed in the United States of America

1 2 3 4 5 HART 03 02 01 00

CONTENTS

Introduction
Twelve Weeks Toward Lean!

Week #1
More than a Commitment aDesire

Week #2
Realistic Goals that Challenge and Rewards that Motivate

Week #3
A Workable Schedule and Plan

Week #4
An Emphasis on Protein

Week #5
The Right Kinds of Carbs

Week #6
Eating Essential Fatty Acids

Week #7
Purging Temptation and Junk

Week #8
Flushing Toxins from Your Body

Week #9
Transporting Fat out of Your Body

Week #10
Aerobics: Setting the Tone and Tempo for Each Day

Week #11
Building Strength and Flexibility

Week #12
Giving Your Body All the Nutrients It Needs

Conclusion
Tying It All Together

Appendix
Grams of Everything Counter

INTRODUCTION

TWELVE WEEKS
TOWARD LEAN!

T he seasons of the year are quarterly: spring, summer, autumn, and winter. The business world operates on a quarterly cycle. So do a number of universities, high school programs, and small-group studies. We seem intuitively programmed as human beings to think in terms of ninety-day cycles.

Theres no real magic to a ninety-day time frame. There is however a great deal to be said for this time frame. A three-month period is just about right for revamping a long-standing habit, both mentally and physically. Many recovery centers (such as drug-rehab centers) are based on a twelve-week program. It takes a while for both body and mind to sync up into a new routine. The same is true for a fat-loss program.

A TWELVE-WEEK PROGRAM FOR FAT LOSS

Twelve weeks. Twelve changes. This workbook presents a new set of habits for pursuing fat loss until you reach your goal, and then maintaining your fat loss the rest of your life. Thats what this book is all about.

You may not lose all the fat you desire to lose in twelve weeks, and that is certainly so if you are more than twenty-five pounds overweight.

What you will do during this twelve-week period is begin to make the necessary changesone change a weekto adjust the way you think about fat, as well as what you eat and drink, how and when you take supplements, and how and when you do what kinds of exercise in order to get lean and stay lean.

Again, this program calls for you to make just one change each week until you have fully implemented the complete fat-loss program. Most people find it easy to make one change at a time.

At the end of the twelve weeks, you should have implemented all of the changes, and the fat should be melting away from your body. The more changes you make, the more motivated you will feel toward implementation of the entire program. These twelve weeks are a duplicate of my clinically-tested fat-loss program that can and should become a lifelong habit for you.

Certainly if you desire to make all of the changes in the first week, you can do so. Theres nothing at all to prohibit that physiologically or psychologically.

WHY ONLY ONE CHANGE A WEEK?

Theres an old saying, All emphasis is no emphasis. Too many times when we promise ourselves that we are going to change everything about the way we are livingor exercising, eating, and pursuing maximum fat losswe change nothing. The task seems too monumental and we may stay on track for a few days, but when things become tedious or we dont see the progress wed like to see, we drop the entire program and write it off as another try. Thats why this program calls for you to change just one thing a week. By making a gradual transition to the new patterns of behavior that you seek to establish, you are more likely to adopt those new patterns of behavior until they become habit.

Keep in mind that you can physically change things sometimes far faster than you can change things mentally. I have met a number of people who tell me that even though they have lost twenty, thirty, forty, fifty pounds... they still think of themselves as being overweight. Even though they have lost a lot of fat, they still find themselves shopping for clothes to hide their fat. Even though they have been eating the right foods for weeks, even months, they still find choosing the right foods to be something of a daily struggle. The wrong foods are still a temptation!

Keep in mind that your current pattern of eating and exercise likely are deeply-ingrained habits. You automatically reached for certain foods, both in the grocery store and on your own pantry or refrigerator shelves, without much thought. You automatically dont exercise... To exercise now means a new level of intention and effort on your part. To change a habit at the physical level is one thing, but to change it in the mind is another. It may take a number of months, or even longer, for you to see yourself mentally as you really are: a lean, healthy, energetic person.

By taking just one step at a time, over a twelve-week period, you give your mind a chance to accommodate and to accept new patterns of living, as well as new patterns of thinking. Give your mind a chance to readjust, just as your body is readjusting to a new metabolic rate and a new set of routines.

AN OVERVIEW OF THE WEEKS AHEAD

Heres where were headed on a week-by-week basis:

Week #1

This is your week for coming to a commitment that you are going to do whatever it takes to lose your excess fat.

If you have not already read my book, Maximum Fat Loss, I hope you will use the first week to do so. At about fifty pages a night (less than an hour of reading for most readers), you should be able to finish the book in a week. The book presents the basic concepts and underlying scientific information that is at the heart of the maximum fat loss program.

Week #2

In this week, you will be asked to undertake a complete physical appraisalprimarily an objective evaluation and documentation of what you weigh and your physical measurements. Then you will be asked to set a realistic goal as to how many calories you are going to consume daily.

Week #3

In this week, you will eat six meals a day with a total calorie count of ten times that of your ideal weight.

Week #4

This is your week to learn how to make a protein shake and to eat the right amount and right kinds of protein each day.

Week #5

This is your week to get your carbohydrates in balance with your protein and to choose the right carbohydrates: low-glycemic-index fruits and vegetables.

Week #6

This is the week to get fatty acids incorporated into your eating plan and to make sure that your daily protein, carbohydrate, and fat intake is in balance.

Week #7

This is pantry-cleaning week! It is the time to dump the sugar bowl and to completely eliminate all the bad carbs from your house.

Week #8

In this week, you will be asked to make certain that you are drinking sufficient water each day.