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DISCLAIMER
The information in this eBook is not intended to be used as medical advice or treatment and prevention of any kind of disease. You must consult your physician prior to starting any nutrition, exercise or supplementation program since there may be risks for people in poor health, pre-existing physical conditions and pre-existing mental conditions.
This publication is intended for informational use only.
STOCK IMAGE LIBRARIES USED
Shutterstock: http://www.shutterstock.com/
Fotolia: http://www.fotolia.com/
GRAPHIC DESIGNER
VASILIKI DELIMPASI
http://www.vdelimpasi.com/
-A FEW WORDS ABOUT THE AUTHORS-
ANTHONY ARVANITAKIS
Anthony Arvanitakis graduated on December of 2012 from the University of Thessaloniki (GR) with a Bachelor Degree in ''Sports Science and Physical Education'' and nowadays is a motivational Personal trainer based in Beverwijk, of the Netherlands. He is also the founder of http://www.homemademuscle.com, a motivational fitness website that helps people get strong and lean without going to the gym through videos, articles and e-books. Always trying to stay up to date with the latest developments in exercise and nutritional science, he also enjoys studying other topics such as Eastern philosophy.
FOTIS CHATZINICOLAOU
Fotis Chatzinicolaou graduated on February 2012 from the International Aerobic and Fitness Association with a specialty in Personal Training and Weights. He is at the time of writing self-employed as a Personal Trainer, based in Athens, Greece. Fotis' training focuses on conveying a better understanding of how the human body works by utilizing an easily digestible combination of humor and technical information.
Special thanks to MJ DeMarco:
Thank you for inspiring us. Your book not only opened our eyes to new possibilities, brought us closer and inspired us, it also finally put us into the path we want to follow in life. They say that when the student is ready, the teacher will appear and that definitely was the case with us.
CONTENTS
Introduction
This book is exclusively dedicated in assisting your journey for weight loss.
One of the best ways to lose weight, as it has been found over the years, is to count calories and make a conscious effort of lowering them. Unfortunately, even if it sounds simple in theory, calorie counting is not easy in application. Unless you have some staple foods in your diet, it will not be easy for you to know how many calories you will consume in your meals.
The task of calculating calories can be a hassle as well. If the package includes the nutritional value of the food, you will have to weigh the amount of each and every type of food you eat, multiply by the number of calories found in 100g and then find how many calories you have left till the end of the day. When the nutritional value is not given, especially when you eat outside, the only thing you can do is just guess. You will not have access to a weight scale, you will not know the amount of every single one of the ingredients and you will simply end up not enjoying the meal or your time out.
So what does that mean? Is calorie counting something applicable only in scientific studies? Not at all! People all around the world successfully use calorie counting for losing weight. But there are many more people out there which calorie counting has simply failed them.
And those people are the reason we decided to write this book for!
We took all the tips out there, that have practical implications and we brought them here for you to read, hopefully apply and definitely help you with your weight loss.
In this book you will discover 30 tips that will help you throughout your everyday life, directly or indirectly lose weight.
You will find tips that can help you when going out, where you will face a lot of food and you will not have a backup plan
You will discover easy adjustments that you can apply instantly in your meal plans so that you consume less food
And finally, since things like stress or bad sleep can indirectly make you eat more, you will learn how to fix these issues and simultaneously enjoy a better quality of life, while losing some pound.
Exercise Do I have to do it?
We do not even consider exercise to be a tip, we think of it as something equivalent of eating less when dieting. In short, we believe it is an essential part of any successful weight loss plan. So essential, that we feel bad for all those poor souls out there, trying to lose weight, without implementing an exercise program in their daily life. The problem is that there is a typical mistake which is made often by those who start exercising it usually costs them all their effort. Want to know what that mistake is?
Overestimating how many calories they are actually burning.
Let us be quite frank with you, exercise does not burn as many calories as you think. Let's say you went to the gym and after 40 minutes of sweat and tears on the elliptical machine, you think that you now deserve a huge pizza from that place across the gym that makes you drool every time you're on your way to work out.
The amount of extra calories you just burned is the equivalent of ONE, yes you read that right, ONE piece of pizza. We are not saying that exercise is not worth doing. On the contrary, it is a great supplementary way to increase the speed of your weight loss, define your muscles, increase your bone density, improve your mood and your overall health.
Research has often shown that people lose weight more effectively with a combination of both diet and exercise. This difference is not as great as people might expect (think of about 20% as shown in one study) but as we already talked, exercising is not only about losing weight or just burning calories.
Our point here is to see exercise as a way to increase a bit the speed of your fat loss but not as a way of eating more. You can find some great resources at the end of the book, dedicated on helping you find an exercise program to get you started, while also implementing the tips from this book!
MYTH BUSTING YOUR WAY TO EASY WEIGHT LOSS
Myth #1 - Is breakfast really the most important meal of the day
For some of you who stay updated with nutritional developments and scientific studies this wont really be a surprise. For others, it might even sound preposterous! But I have been told all my life by parents, health specialists, TV commercials and doctors that breakfast is this most important meal of the day . Well we also once thought that the earth was flat but thanks to science, our knowledge has evolved.