Andrew Cate - Walk Off Weight: An 8 Week Food and Exercise Plan That Gets Results loss

I would like to dedicate this book to the three wonderful women in my life. To my wife Robyn, for her unconditional love and support, and feedback on every page, chapter, idea and recipe trial I dish out to her. To Chloe, with the face of an angel, a smile that will break a thousand hearts, and a laugh that is so infectious, I couldnt imagine being a happier or prouder father. And to Brooklyn, our wonderful little baby girl who can make my day with a single, cheeky grin.

and the alarming study that made me write this book

THIS BOOK combines information about one of the most popular forms of exercise (walking) with the most popular of all health and fitness goals (losing weight). By giving you a planned exercise program and diet to follow, I hope to inform, guide and motivate you towards a healthier, happier, leaner future.

Just so you know a little bit about me, I am a personal trainer and fat-loss coach, and have over 15 years experience in the health and fitness industry. I am university qualified, and have my own personal training studio on Sydneys Northern Beaches. I have worked closely with thousands of people, and seen people dramatically change their body shape, and their lives.

Each week I scan the internet for the latest information and research on food, fitness and fat loss. I try to seek out useful and practical information to pass on to my clients, or send out as part of my weekly email health tip. A few years ago, I came across an amazing study that initially made me question walking as a useful fat loss exercise. You see, I have seen some people get great results by walking, but I have also seen lots of people who dont seem to respond too well at all. The key findings from this study from the Centre for Disease Control and Prevention in Atlanta ring true for virtually anyone who has laced up a pair of walking shoes. The study said: Ninety-four per cent of people who exercise mainly by walking do not walk frequently enough or fast enough to gain real health benefits.

In many ways, this came as a shock to me. I had been recommending walking for many years as one of the best ways to lose fat and get fit. But was I wrong? Had I been leading people down the wrong path? It seems that giving people general advice on how they should walk more is not really enough.

One of the main inspirations behind writing this book is to help walkers get more out of their activity. Its not walking thats the problem, but how its done. With a little help from the aforementioned study, I have come up with 10 common mistakes walkers make, and how to overcome them to get results. You can read about them in Chapter 3.

The other inspiration behind this book is to share my weight loss secret. In my role as a personal trainer and fat loss coach, I am often asked: Whats the best way to lose weight? Whats the secret, the magic solution, the miracle cure? When people start out with a personal trainer, they often expect some sort of magical ritual at high noon, a special food to cut out, a miracle soup to brew, or a few secret words that will motivate them for life.

But the answer I give them, and the secret to weight and fat loss that I have seen work for so many people, often draws a blank stare. It makes me realise that sometimes its not really what people want to hear. Some people will continue to search elsewhere to find what they want to hear, and invest their hard-earned dollars on the promises of supplements, gadgets, or other programs. Many will succeed for a few weeks, and then move on to the next program, promise or pill.

My secret to weight loss is to help people discover that there is no secret. The answer is simple eat sensibly, and find an exercise you enjoy then do both for life. Surely it cant be that simple. In truth, it may sound simple, but its not. Only a small percentage of our population actually do it. Our world makes it easy to find junk food, delivered to your car window or front door so you dont have to move a muscle. Sensible eating and regular activity are hard when you are constantly bombarded with mixed messages, fad diets and claims of the health benefits of low fat, low carb, low GI, high protein and high fibre. People get so overwhelmed they dont know where to start, and they even get so confused that they just dont bother. Our world celebrates laziness and overindulgence, yet condemns the effects when we become overweight.

But if there has ever been a type of exercise people can enjoy, and stick to its walking. Anyone can do it. From the very fit to the couch potato and beyond, virtually everyone can start a walking program.

For me, walking is a wonderful part of my life, professionally, personally and socially. I walk regularly with my personal training clients to push them a little harder or just to get off the exercise machines at my studio and get outside on a sunny day. My personal training clients often walk on the days they dont train with me to maximise their results, while the walking plan outlined in this book is part of the fat loss coaching program I have used extensively, and to great effect.

I walk regularly with my wonderful wife, whether it is on weekends, on holidays or just to spend time together. Our little girl, Chloe, has clocked up many hours in our baby harness, exercise stroller and baby backpack as we have ventured out on bush walks and picnics. As I write this introduction, I am training for an 8-day trek through the jungles of Papua New Guinea where, with 6 other Aussie battlers, I will take on the Kokoda Track.

My hope is that this book not only guides you through the process of losing weight and body fat, but also encourages you to make walking a part of your life. Its not just about pounding the pavement. There really is something magical about an activity you can enjoy with your children, partner, friends, family and family dog. Whats more, you can enjoy it anywhere for the rest of your life as a way to prevent illness, boost your energy levels and increase your quality of life. Its a lot better than wasting time in front of the television.

Lets get started, and take that first step.

Andrew Cate

P.S. Do you have any questions?

If you have any questions, queries or concerns about the 8-week challenge, or anything about this book, why not send me an email? I am passionate about helping people get moving, get active and get results, and I would love to hear from you. If you want more advice on which program is best for you, if a certain recipe is suitable, or what to do if you are losing motivation, dont hesitate to email me. Ill do my best to get back to you ASAP. My email address is: acate@iprimus.com.au and my website address is www.andrewcate.com. While youre at it, dont forget to subscribe to my free weekly email health tip the Better Body Update. Topics include fat loss, fitness, nutrition, and motivation.

You have two doctors your right and left legs!

Hippocrates

Walking is a fantastic and diverse form of physical activity. Its an easy, accessible and enjoyable way to lose weight, get fit, reduce stress and boost your energy levels. It can be done almost anywhere, anytime, by anyone, and best of all its free. All you need are some comfortable clothes and a suitable pair of shoes. Because walking is an aerobic activity, it is very effective for weight and fat loss. Aerobic means with air, so your body uses oxygen (and in turn fat) as an energy source. Being a low impact exercise (walkers always have at least one foot on the ground), there is only a small chance of injury. It also means there is no pain or discomfort. Thats why they say walkers smile, and runners snarl. Beyond the physical benefits, walking can open up new experiences and boost your mental wellbeing.