Ian K. Smith - Fast Burn!: Melt Fat for Good--2 Plans, 2 Months, 2 Sizes
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- Book:Fast Burn!: Melt Fat for Good--2 Plans, 2 Months, 2 Sizes
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To my beautiful, talented, smart, creative, athletic nieces Storie and Sonix. The two of you are part of our familys future. Carry the torch well and with pride. I love you.
Throughout my career, I have learned a lot more than I have taught. One of the biggest lessons that Ive learned has been that regardless of how great a diet plan might be or how effective it has been for a large number of people, theres no one diet plan that fits everyone. All of us lose weight differently, and we respond differently to the methods and strategies that are designed to help us get rid of those unwanted pounds.
Over the last year I received a significant amount of feedback from people who come from all walks of life. They had experienced varying degrees of weight loss success following a broad array of programs. If I had to rank the queries by frequency, the two most common questions had to do with the most effective strategies to burn fat and how these results could be achieved quickly. I decided to go back to school and look more intensely at the physiology of fathow it grows and how it shrinks. I wanted to reacquaint myself with the relationship between the fat we eat and the fat that appears underneath our skin, around our organs, and other highly visible areas we would prefer it not exist. I then looked at some of the latest research to see if it was possible to better attack our body fat and to do so in a way that wouldnt make this mission take the better part of a year to accomplish.
FAST BURN is the accumulationthe culminationof what I discovered. Ive taken what can be complicated science and distilled it into a nine-week plan that offers you a chance to reach your goals (presuming theyre reasonable) in a relatively accelerated time frame safely and without going to extremes. Ive provided as much flexibility as I can, but there is still a need to have some structure so that the basic tenets of weight loss remain intact and help deliver the results many are so desperate to achieve. Its very possible that after completing these nine weeks, you decide to adopt this style of eating for the rest of your life. Its not that you will be obligated to follow a specific regimen, but you will take those aspects of the program that worked best for you and make them a permanent routine in your eating style. You will experience real change over these nine weeks, changes that I hope will not be temporary, but rather sustainable and long term. If you believe in yourself first, then believe in the plan, and then put in the work, you will find that at the end of nine weeks, you are a different person physically and mentally than you were when you began the journey. Theres one tenet of all diet plans that continues to stand the test of time. You get out of it what you put into it. Work hard. Dont be too hard on yourself. And have fun. FAST BURN is a plan built in a way that you can follow for life!
Ian K. Smith, M.D.
April 2021
On the publication of this, my twentieth book, there are many people who have ardently supported my work. Thousands of people have joined my online Facebook challenges and my admins Beverly, Felicia, Sandra, and Rosemary have helped guide them. They tested various portions of the program and reported their results and gave me suggestions to enhance the plan and improve it to what you see today. Thanks to my long-time editor Elizabeth Beier who knows my cadence and helps my ideas and voice reach new heights. Hannah Phillips, thanks for keeping the trains on the track and running on time. I appreciate you. Thanks to my good friend and terrible golfer, Steve Cohen, the reason why I found St. Martins Press so many years ago and one of the big reasons why I still continue to publish there. John Karle, Brant Janeway, Erica Martirano, Laura Clark, Jen Enderlin, and the rest of the St. Martins teamyou guys rock and work hard to make my words sing. John Sargent, thanks for being a great Big Boss and protecting and nourishing and supporting all of those at Macmillan who were lucky to work with you. If only other CEOs could duplicate even some of what youve done and how youve comported yourself over all these years with grace, dignity, and humanity. I look forward to your next chapter. You have made publishing a lot of fun for me! And, of course, my personal team that gives me all the reasons in the world to do what I do and to be happy while doing it: Trist, Dashiell, and Declan. You guys know where my heart lives. I love you!
T heres a really good reason why we have a love-hate relationship with fat. We love the way it tastes, but we despise what too much of it can do to the appearance of our body. We enjoy that fatty piece of ribeye and those French fries and creamy alfredo sauce, because the fat we consume tastes good and triggers the release of the neurotransmitter dopamine in our brains that brings us a sense of satisfaction and pleasure. But on the other side of the equation, fat that we consume, as well as excess calories that we dont burn off, increase the amount of body fat that is stored under our skin and around our vital organs. Excess fat and calories inconveniently find their way into our abdomen, causing an unwanted protrusion, or on the back of our arms or underneath our chins. We have a schizophrenic relationship with fatwe want it, but then we dont want it. Youre reading this book because you want to know how to get rid of all that unwanted fat thats making your clothes fit too tight or has you contemplating how different you might look after a session of liposuction, or maybe its causing your insulin hormone to not function well, and thus your blood sugars are high. All of these scenarios and others prompt us to want significant change, but before we talk about burning the fat, lets get a quick understanding of what it is and why we actually need itat least some of it, in appropriate amounts.
Fat: you know it when you see it. Whether its the rim around a pork chop or the streaks running through a steak or the dimpling you can see under a tight dressfat is everywhere. Fat is considered one of the three macronutrientsnutrients our bodies need to ingest in large supplies for us to survive. (The other two macros are carbohydrates and proteins.) Fat is critical for our bodies to function normally, and without it, we simply couldnt live. Its found not just underneath our skin (subcutaneous) and in our abdomens, but also in the cells in our brains and throughout the rest of our bodies, and around our vital organs (visceral fat). Some of this fat we are born with, but a lot of it we gather from the foods we eat. So lets take a look at the fat were putting into our mouth.
Dietary Fat
- four major types of fats that are found in our foodsaturated, monounsaturated, polyunsaturated, and trans
- chemical structures and physical properties are different, and tend to be divided between good fats and bad fats
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