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Schwartz Jackie - 15 Minute Fitness Fat Loss Formula: Workout Smarter Not Harder! The Easy Way to Lose Weight, Tone Up and Build Lean Muscle for Life

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15 Minute Fitness Fat Loss Formula: Workout Smarter Not Harder! The Easy Way to Lose Weight, Tone Up and Build Lean Muscle for Life
Author:
Schwartz Jackie / Schwartz Jonas
Publisher:
College Street Publishers
Genre:
Books / Science
Year:
2021
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Do you know that you need to get in shape, lose weight and get healthy, but you dont want to spend hours in the gym or eat kale salads the rest of your life? Then you need this book!Doing SOMETHING is great, but doing the RIGHT THING is priceless.Quick 15 minute workout routines and a flexible diet make getting fit EASY, FAST, and SUSTAINABLE.Anyone who wants to get in shape without spending hours in the gym NEEDS this book. It is a comprehensive guide to real life results without wasted time and effort.Have you ever noticed people working out for hours and hours over months and years... and looking the same year after year?We too were lost. We were out of shape. We needed to lose weight and regain our health. We were overwhelmed by the things people said we had to do to lose weight and regain health. We didnt have time to work out for hours. We didnt want to be chained to a treadmill and eat lettuce and rice cakes the rest of our lives. And look, I HATE running laps and doing mountain-climbers or burpees. Yeah, no way!And then we learned the secret to boosting your Resting Metabolic Rate so you burn more calories every day OUTSIDE the gym. Game-changer! Muscle tissue burns calories 24 hours a day, 7 days a week, in the gym or sitting on the couch. Muscle is the true key that unlocks fat loss for life!And recent exercise science research has pinpointed the factors most important in building lean muscle tissue and burning belly fat. If you know what those factors are, you can design a program that incorporates all the necessary parameters in only 15 minutes a day. Thats what we did. And that is what we do now.If you know you need to do something about your health and fitness but dont know where to start, this book is for you. It takes you through the rational basis for a fresh approach to lifetime leanness, and then breaks it down into 12 small, practical weekly challenges that fit easily into the busy lives of real people with families, jobs and life responsibilities. Men, women, parents over 40 and teens alike are transforming their bodies and lives. Join the revolution!Workout Smarter not Harder!

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15Minute.Fitness Fat Loss Formula

Workout Smarter Not Harder!

The Easy Way to Lose Weight, Tone Up

and Build Lean Muscle for Life

Jonas Schwartz, PhD(cand.), MA, M.Hum, MBA, CPT

Jackie Schwartz, BA Exercise Science & Mathematics, CPT

DEDICATION

This work is dedicated first and foremost to my Creator and Redeemer and Sanctifier. I can never be worthy of such benevolenceonly grateful. And that I am.

Second only to God, this is dedicated to my Angel, Jackie Schwartz. God knew I needed you, and I never would have seen sharing healthy living as a ministry had you not opened my eyes.

Next, this work is dedicated to my six children and eleven grandchildren. I look forward to future editions which allow me to amend this number (of grandchildren!)

Finally, this work is dedicated to normal people with real lives and families. I speak to younot to elite athletes, but to those who need the easiest, most efficient and most effective way to health, strength and leanness. You CAN work out for hours, starve yourself and turn your whole life upside down. But you dont HAVE to. There is a better wayfor you and for your children after you

CONTENTS

Introduction
I	Part One: Theoretical Foundations
Chapter 1: The Problem Self-Diagnosis & Interventions Energy Balance
Chapter 2: Failed Attempts Diet and Cardio Why do we regain weight?
Chapter 3: The Solution Why Build Muscle to Burn Fat? Energy Expenditure How Do We Build Muscle? aMPS Sine-Wave Diet Metabolic Priming
II	Part Two: The 15 Minute Fat Loss Formula
Chapter 4: Commitments & Structure
Chapter 5: Phase 1Metabolic Priming Week 1: aMPS & Sleep Week 2: Sine-Wave Diet Week 3: Protein Week 4: Fiber & Hydration
Chapter 6: Phase 2Diet (Kick Start) Week 5: Myo-Reps Week 6: Micronutrient Challenge Week 7: Meal Prep Breakfast Week 8: Meal Prep Lunch & Dinner
Chapter 7: Phase 3Diet (After Burn) Week 9: Keto Challenge Week 10: Fasted Activity Week 11: PSMF Challenge Week 12: Future Planning/Reverse Dieting
Afterword
Appendix A: Sample Workout Routine
Appendix B: Justification for Fit Families of Faith

INTRODUCTION:

Welcome!

If you bought a copy of this book, then I would highly encourage you to visit www.15minute.fitness and enroll in our Free Foundation course. It uses short videos to give a high-level overview of the terrain we will cover in depth here in this book. It will also give you 30 day access to my free beginners workout program on the training app we use with our paid clients.

Just go to www.15minute.fitness and sign up for our Free Foundations Course. It is a one page course with five short lessons that explain our basic approach. At the end of that page, you'll find links to a free meal plan and sample workout. You will also be automatically enrolled in a free month of our 15Minute.Fitness workout app.

Too many people fail in their health and fitness pursuits due to lack of preparation. Taking the little time necessary to lay solid foundations makes all the difference. Our clients who have followed that one page course have shown exponentially better results than those who choose not to.

Our Stories

Finding ME Again

(Jackie Schwartz)

I was never skinny as a kid. I wasnt fat but solid was often used to describe my build. In college, I loved the aerobics craze and worked out a lot. I found that my solid build was strong and I enjoyed lifting weights. I enjoyed it so much that I majored in Exercise Science. I looked great but not as good as the skinny girls around me - I was still more solid. It was hard being a thick aerobics instructorso hard that I turned to unhealthy practices and developed an eating disorder. I battled for a while with anorexia and bulimia, a cycle that wreaked havoc on my metabolism. After counseling, I vowed to take better care of my body, and healthy, nutritional food became important.

When I married, I weighed 145 pounds. I was in my BMI. I considered it my happy weight, meaning I didnt kill myself working out. I just took a daily walk and ate healthy enough, still enjoying dinners out, wine and treats now and then. When I had my kids, I was able to return to, and maintain, that 145 pound happy weight. As I neared 40, several things happened. My hormones started to change. Weight crept on, slowly at first. My marriage was deteriorating. I wasnt paying attention to my weight or my health. I was too worried about everything else around me.

At 42, I could not save my marriage, and when I was forced to look at myself in pictures, I did not even recognize the person I saw anymore. I was embarrassed at how much weight I had put on. My weight had reached 185. Finding pictures at that weight is hard, because I avoided the camera like the plague. I avoided activities with my kids that involved shorts or a bathing suit. That summer, the doctor told me that my cholesterol was high and that I was borderline diabetic.

I knew I had to make changesI was 40 pounds heavier than I was all of my adult life. And now I was single, and my boys were going to need me to BE THERE for them now more than ever. It was a traumatic time for them too, and I needed to be in a healthy place to support them. I knew how to eat healthyI used to eat that way. I used to cook healthy family meals, not just rely on take out. I used to move more playing with the kidsnot just veg out in front of the TV giving into depression. I felt guilty and realized what a bad example I had set for them the last few years. So, I took action.

I cleaned up my diet. I went back to eating healthy enough, still enjoying dinners out, treats and wine. I also started walking againnothing big, just a 25 to 30 minute walk about five days a week. The first summer at the doc was great. I had lost 20 pounds and the doc was happy. Moving from teaching in the classroom to teaching PE helped my activity level. But I got stuck at 150. I wanted so badly to be back at 145 and hear the doc say that I am in the healthy BMI range. I could not make it happen. I even joined a gym and started lifting weights again.

Then I met Jonas. At first, I gained a few pounds when we started dating. Dating was fun and we splurged a lot!! But it did not take long for me to decide I had to reign it back in. It was easy. I had a partner who had the same healthy goals in mind that I had. Jonas loved everything I cooked and was often shocked at the nutritional counts of our supper. He even enjoyed the healthy meals I packed for lunch so much that he asked me to prep some for him as well. I had hoped my weight-lifting workouts at the gym would get me to my goal, but it wasnt working. Jonas offered to create a program for me and be my coach. He told me he wanted me to give up my hour-long sessions several times a week for just 15 minutes a day.

I thought he was crazy. I wasnt sure I believed him when he told me that he only worked out 15 minutes a day. But I did it. And within weeks, I could see changes in my body. My muscles were suddenly responding to my workouts. I was getting stronger and at the same time getting leaner. While writing this, I now weigh137 pounds. And last week my athlete son had to admit that I won our summer ab challenge.

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