Michelle Bridges - Total Body Transformation: Lose Weight Fast-and Keep It Off Forever!

While the author has taken every care in researching and compiling the dietary and exercise information in this book, it is in no way intended to replace or supersede professional medical advice. Neither the author nor the publisher may be held responsible for any action or claim howsoever resulting from the use of this book or any information contained in it. Readers should obtain their own professional medical advice before relying on or otherwise making use of the dietary and exercise information in this book.

This is a work of nonfiction. Some names have been changed.

A Zinc Ink Trade Paperback Original

Copyright 2014 by Moore Bridges Nominees Pty Limited as trustee for the Moore Bridges Family Trust

All rights reserved.

Published in the United States by Zinc Ink, an imprint of Random House, a division of Random House LLC, a Penguin Random House Company, New York.

B ALLANTINE and the H OUSE colophon are registered trademarks of Random House LLC.

Z INC I NK is a trademark of David Zinczenko.

Exercise and lifestyle photography by Henryk Lobaczewski

Grateful acknowledgment is made to Penguin Group (Australia) for permission to reprint the following: from Losing the Last 5 Kilos by Michelle Bridges, photos on by Nick Wilson, copyright 2011 by Nick Wilson; from Crunch Time by Michelle Bridges, food photography and recipes copyright 2009 by Penguin Group (Australia). All material reprinted by permission of Penguin Group (Australia).

ISBN 978-0-553-39260-9
eBook ISBN 978-0-553-39261-6

Design by Mary A. Wirth
Spot illustrations: istockphoto.com

Cover photographer: Sean Izzard

v3.1

To every one of the thousands of people
from all over the world who have trusted me
to help change their lives
I have learnt so much from you!
You are my inspiration!

Y ou are just a few small steps away from a new path to weight loss, better health, and overall improvement in the quality of your lifea path that youll complete in just twelve weeks!

How can I make such a heady claim? Because Ive already delivered on that very promise to tens of thousands of people just like you in my home country, Australia, and now Ive updated and improved this time-tested, science-based plan just for you. Within just a few days of working together, through this program, you and I are going to become new best friends.

But who am I? Glad you asked!

For the better part of the past decade Ive been the lead trainer on the Australian edition of The Biggest Loser, during which time Ive been fortunate enough not just to impact the lives of my team members but to change the lives of the many thousands of Aussies who have read my seven books in print and followed my online 12 Week Body Transformation, or 12WBT. Through my incredible program, Australia has shed over 2 million pounds to date. I feel so proud and privileged to be able to play a part in helping people achieve their goals and live happier, healthier lives.

As Ive published my books and connected with my online community, I have been so inspired by the stories of men and women turning their lives around, embracing the pleasures and joys (and challenges!) of a healthy diet and regular exercise. The more Ive traveled, meeting people who have made positive changes in their lives, the more convinced I am that taking control of your body is the way not just to a healthier life, but to a happier life.

Over recent years, America, much like Australia, has grown, rather literally, to become one of the most overweight countries on earth. A combination of an overall lack of physical activity and an explosion in fast-food consumption has presented weighty challenges for all of us. The good news is that its within our power to do something about it. There has never been a better time to get real, get moving, and change our bodiesand in doing so, change our lives.

When it comes to weight loss and fitness, there are no must-follow rules. Nothing is set in stone. My goal is to plot a path forward for you, but one that easily adapts to the unique circumstances of your life. The most important thing you can do to improve your mind, body, and health is to believetruly believethat the power to make change happen is within you. From the very first moment you make a healthy choice over an unhealthy one, you are improving yourself. Making active decisions about the food you eat and the amount of exercise you do will transform your body, your energy levels, your outlook, and your future.

Youve bought this book because you feel the need for change. Im going to help you make it. Whether you want to lose 10 pounds or 100 pounds, this book will show you how. Its going to be hard work, but if you commit to the workouts and follow the nutrition plan you will see drastic changes in your bodydropping 10, 20, 25 pounds or more over the next few months, while improving your mood and dramatically slashing your risk from our biggest health threats. But only you can make the changethe book cant do it. I cant do it. No one can do it except you.

This kind of dramatic change will take you well out of your comfort zone, but let me ask you something: which discomfort would you prefer? The I hate the way I look, I cant fit into anything, and I feel like crap kind, or the Id better get my sneaks on and take the dog for a run and tonight Ill have grilled fish with no alcohol for dinner kind? Which of these scenarios is really the most uncomfortable?

Once you have the nutrition and the exercise in place, weight loss is an exercise in mathematics; for most of us its pretty much calories in versus calories out. But The Biggest Loser taught me that you cannot expect to lose weight and keep it off if youre still carrying emotional baggage. If you do not deal with the psychological aspect of weight loss, the physical just isnt going to happen.

In the first section, Lets Begin!, I will help you get your head sorted out so you can address the emotional issues behind your struggle with health, fitness, and your weight. Let me tell you, most people dont struggle emotionally because they are overweight; they become overweight because they are busy fighting emotional battles. If you are going to find the solution to managing your weight permanently, then all the diet and exercise books in the world wont help unless you reprogram the way you think about food, exercise, and ultimately yourself.