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Cosgrove - Drop two dress sizes: a proven plan to ditch the scale, get the body you want & wear the clothes you love

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Groundbreaking research has shown that weight loss does not equal fat loss. The dreaded number on the scale and emotional backlash that come with years of frustrating yo-yo dieting is often what holds readers back from successfully losing weight. Womens Health fitness expert Rachel Cosgrove empowers readers to finally do what theyve always wanted: throw out the scale! Readers start by creating a personalized action plan that includes a commitment to the program and to themselves. Cosgrove walks them through invaluable goal-setting skills, helpful strategies, and behavioral techniques that they can use daily to guarantee success. More importantly, readers will learn to finally let go of the number on the scale and focus on losing inches and fitting into their favorite skinny clothes! Drop Two Sizes includes effective, at-home strength and cardio routines that require little more than two dumbbells, as well as day-by-day menus, recipes, and suggestions for planning and cooking healthy meals, with the help of registered dietitian Chris Mohr, PhD, RD, CSSD. Packed with helpful advice and the powerfully inspiring stories and before-and-after photos of real women who have lost two clothing sizes (and more!) over 8 to 12 weeks, Drop Two Sizes proves that anyone can change their body and their life, for good!

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CONTENTS ACKNOWLEDGMENTS Thank you To the clients of Results - photo 1

CONTENTS

ACKNOWLEDGMENTS

Thank you...

To the clients of Results FitnessAs a coach, nothing could be more fulfilling than being a part of your journey, coaching you through obstacles and doubts, watching you transform, then being there to experience the moment when you fit into your jeans and your face lights up in disbelief while exclaiming They fit! Thank you to every single client with whom I have had the opportunity to work closely. You are my inspiration. I love what I do!

To the Results Fitness teamTogether we accomplished so much more than I ever could on my own. It is so incredible having a team who I consider my family to support me, to bounce ideas off of, to get feedback from, to use as guinea pigs, to learn from, to laugh and have fun with, and to be surrounded by every dayyou are the most amazing, positive people. Every single one of you played a role in helping me create this book. A special thank you to Mike Wunsch and Craig Rasmussen, who are the masterminds behind the development of the programs at Results Fitness (including the one in this book) and Donna Bent, who reads everything I ever write (including this book) to make sure I look good. Thank you, team!

To our Mastermind Coaching Members of Results Fitness UniversityMany of you ran this exact system and shared the stories of your clients successes, helping me to even further mold the plan laid out in this book. Together we are changing the way fitness is done!

To the fitness industryThere are so many professionals in this industry who have influenced me, guided me, taught me, and inspired me throughout my career. Thank you to all of them for continuing to elevate this industry. A special thank you to Chris Poirier for giving me the opportunity to share my passion on the Perform Better tour; Thomas Plummer for always pushing me to take the next step and encouraging me to put the proposal for this book together; and all of my colleagues, whom I consider friends, for your ongoing influence and support.

To Dr. Chris MohrThank you for designing such easy-to-follow, delicious, effective menus for this book!

To Adam CampbellThank you for your encouragement and help with the proposal for this book and for the opportunity to shoot my first workout DVDs to go along with it! I really appreciate your support, helping me share what Im passionate about.

To Ursula Cary, Jess Fromm, Marilyn Hauptly, Debbie McHugh, Angela Giannopoulos, George Karabotsos, Courtney Eltringham , Laura White, Allison Keane, and the rest of the team at Rodale Books Thank you for bringing my book to life!

To Michele Promaulayko and Jen AtorIm so proud to have the Womens Health brand on this book. I love being a part of the WH team and appreciate the platform you give me to share my message with the WH audience.

To my momThank you for being my best friend, my biggest supporter, and the most amazing mom there is.

To my dadThank you for introducing me to the gym all those years ago, being a strong role model throughout my life and always showing me how proud you are of me, which means more than you know.

To my grandma, my biggest fanThank you for being so much fun to share my accomplishments with. No one shows more excitement than you do!

To the rest of my familyHeather, Adam, Brent, Derek, Sandy, and, of course, Marie and JohnYou know me better than anyone and are all a part of my support team.

To AlwynLife is an adventure when you share it with the right person, and Im having a blast on our adventure together!

To GodThroughout my life I have always leaned on my faith. I am absolutely blessed.

Rachel Cosgrove

INTRODUCTION

Was it fairly easy to lose weight in the past, but now you cant shed a pound? Or worse, the more you try to lose weight, the more you seem to gain? Have you tried everything and still dont see results? Clients often come to me expressing their frustration that nothing is working. They need a different approach to weight loss. And you might, too.

There may be a few reasons your previous plans havent worked for you. After a lifetime of dieting, you have likely lost lean muscle each time you lost weight, slowing down your metabolism and making it harder and harder to see progress. This is especially true if you arent seeing results after following low-calorie diets and weight loss plans that may have worked in the past.

Maybe you need different external feedback to monitor your progress. Up until now the scale has been the indicator of whether your diet or exercise program is working. If the scale doesnt budge, then you assume that your program must not be working. You think: Im a failure. This is not true! And this cycle gets you nowhere closer to your goals.

By staying focused on the scale, you may be afraid of lifting weights and building muscle in fear that you will bulk up. But the fact is that your lean muscle mass, at this point, is most likely way below average. The only way to ever fit into your jeans again is to lift weights and gain lean body mass. This might keep that number on the scale from dropping as much as you are used to, but it will lead to an increased metabolism, which will reverse the damage you have done over a lifetime of dieting andbest of allwill lead to dropping two clothing sizes in just 8 to 12 weeks and completely reinventing your body. Now were talking!

Excited? This is the feeling I want you to experience as you go through this book, which will tell you step by step exactly how to undo any damage from past diet plans and truly transform your body. Starting now, you will end the yo-yo diet trap and finally fit into your hottest wardrobe ever.

How This Plan Works

In August of 2009, our team launched a Skinny Jeans Challenge at our gym, Results Fitness, in Southern California. Working closely with our team of trainers, we watched as 20 women lost two jeans sizes in less than 12 weeks (most of them within 8 weeks). Weve now run this challenge a number of times with consistent results. By following the very same program, you are guaranteed to drop two sizes in less than 12 weeks.

I have had women all over the United States follow the system and philosophies in this book, and theyve all dropped two sizes. Whats more, I have had coaches use this system at more than 50 gyms around the worldincluding gyms and clients in Switzerland, the Virgin Islands, Lebanon, Canada, and Englandusing this exact system and achieved the same results each time. This plan works! Youll read inspiring success stories from women all over the world who, just like you, wanted to transform their bodiesand they did.

The surprising thing, though, is that although my clients have dropped two sizesfor example, from a size 12 to a size 8the average weight loss during these challenges has been only 4 pounds on the scale. I have even had a woman gain 2 pounds on the scale over the 12 weeksand still drop two clothing sizes! My clients are always shocked and happy when they realize the scale no longer works as an indicator of how much fat they have lost.

Research at the Mayo Clinic published in Obesity Journal in May 2011 shows that weight loss does not equal fat loss. And two recent research studies from the United Kingdom and the Netherlands found clothing size to be an accurate indicator of your risk of health problems and disease. Clothesnot the scaleare the new indicator of health and fitness.

This book offers a proven, day-by-day solution to drop at least two sizes, fit into your favorite clothes in record time, and be able to maintain the results for the long term. Dont throw those skinny jeans out yet! Instead, throw out the scale and the fat clothes for good.

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