Spencer Langley - Flex Life: How to Transform Your Body Forever

Flex Life

How to Transform Your Body Forever

Spencer Langley

The material in this book is for informational purposes only and is not intended as a substitute for the advice and care of your physician. Before starting any new supplement, diet, or exercise regimen, you should seek medical evaluation and clearance from your physician. Not all exercises are suitable for everyone, and there is always a risk of injury. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, medical consultation should be immediately obtained.

The strategies outlined in this book may not be suitable for every individual and are not guaranteed or warranted to produce any particular results. The author and publisher specifically disclaim all responsibility for any adverse effects, liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use or application of any of the information contained in this book.

Copyright 2018 Spencer Langley

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

ISBN 978-1-7750399-1-4 (Kindle Edition)

ISBN 978-1-7750399-0-7 (Paperback Edition)

Editing by David Aretha with Yellow Bird Editors

Cover Photograph by Brian Reilly

Published by Flex Life Inc., Toronto, Canada

www.flexlife.com

To all the doubters.

about the AUTHOR

Why Flex Life Was Created

Do not go where the path may lead, go instead where there is no path and leave a trail

Ralph Waldo Emerson

Flex Life was inspired by my years of struggling to lose fat and gain muscle. It wasnt that I didnt have the dedication or the drive. I was simply drowning in information overload and didnt know where to start.

Search for answers online, and youre bound to find contradicting, confusing, and sometimes bizarre diet and exercise advice. Some people swear by ketogenic diets (ultra-low-carb), and others just focus on clean eating. Some people recommend heavy weight training, and others embrace CrossFit. Some people run sprints, and others run miles. Its enough to make anyones head spin.

I just wanted to separate what works from what doesnt and find a diet and exercise program thats enjoyable and sustainable. So, I set out to learn the true science of diet and exercise. I spent hours reading medical and academic literature and reviewing hundreds of studies.

What became clear was virtually any diet can work. But the best diet is the diet that you can maintain. So, I decided to try a few diets to see what they were like. I tried numerous approaches including ketogenic, low carb, clean eating, and traditional bodybuilding diets. I lost weight, but it impacted my quality of life. I had to eliminate many foods that I love and sacrifice my social life. I couldnt imagine myself following any diet long term.

What I really wanted was a diet that enabled me to attain the body of my dreams, without living with so many restrictions. I started following flexible dieting, where no foods are off limits, and achieved remarkable results. I lost 30 pounds and gained considerable strength and muscle mass. For the first time in my life, I felt comfortable and confident in my body. Most importantly, I was enjoying what I was eating, and I could see myself maintaining this diet long term.

Over time, I took the principles of flexible dieting and expanded them into a lifestyle. I developed strategies for drinking alcohol, eating at restaurants, and traveling. I built a lean and muscular body with a lifestyle that I always thought was impossible.

Everyone seems to assume that you need to live a boring and restrictive life if you want to be lean and muscular, especially if you want a 6 pack. But I was proving everyone wrong, and people kept on asking how I did it. So, I started coaching people through my strategies, producing incredible results.

I never intended to write a book, but eventually I got tired of seeing people being taken advantage of. From $50 eBooks to detox teas, there is no shortage of people trying to sell you the shortcut to the body of your dreams. But none of it ever works like they claim it will.

I wanted to write a book that you could trust. A book that explains what works and what doesnt. A book that takes a practical and sustainable approach to diet and exercise. A book that can truly transform your life forever.

To do that, I didnt just rely on my knowledge and experience losing 30 pounds, or my background coaching clients. I spent more than 2 years reviewing thousands of studies and consulting leading scientists, doctors, and trainers. Ultimately, producing a book that you can trust because its entirely backed by science.

Youll find that there are well over 1,000 scientific studies cited throughout the book. Thats because Flex Life uses whats called an evidenced-based approach to diet and exercise. At its core, an evidence-based approach relies on the best available scientific research to guide recommendations. That means recommendations are based on the work of thousands of scientists, so youll strictly get what works and nothing that doesnt.

While science can help to guide optimal recommendations, it cannot prescribe practical recommendations. The goal of Flex Life is to balance science with practicality, sustainability, and your needs and preferences. For instance, its optimal but unsustainable to eat 100% healthy foods. Your diet should include a few unhealthy foods that you love because theyll help to sustain what is otherwise an overall healthy diet.

Now you might have read books or articles in the past that reference research, but that doesnt necessarily mean that they are evidence-based. Not all studies are created equal, and a single study is rarely enough to prove something as fact. Whether its studies that show chocolate is healthy or that sugar makes you fat, you can always cherry-pick research to support a claim. A true evidence-based approach considers the entire body of research and doesnt mislead people to support an agenda .

Most importantly, an evidence-based approach also means that youre willing to change your opinion as new research emerges. Science is constantly evolving, and it isnt unusual for new research to disprove accepted beliefs. As a testament to the evolution of science, several concepts were revised or replaced during the writing of this book.

I hope that you get as much out of this book as I put in it.

Spence

Free Audiobook

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Contents

INTRODUCTION

The scariest moment is always just before you start.

Stephen King

The Flex Life isnt a get fit quick scheme. You wont find the secret trick to burn fat fast or gain muscle quickly. What you will find is that the Flex Life is all about building a flexible lifestyle to achieve your health and fitness goals.