How To LOSE ALL THE WEIGHT YOU WANT In The Next 90 Days!

How To LOSE ALL
THE WEIGHT YOU
WANT In The
Next 90 Days!
Key Concepts For Boosting
Your Weight-Loss Efforts And
Achieving Amazing Results!
Stephen Smith

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How To LOSE ALL THE WEIGHT YOU
WANT In The Next 90 Days!
Key Concepts For Boosting Your
Weight-Loss Efforts And Achieving
Amazing Results!
Stephen Smith BSc
Copyright © 2007-2009
http://www.quick-weight-loss-principles.com
1
Introduction







2
The 7 Biggest Mistakes People Make When They Want

to Lose Weight!






3
How To Create A Weight-Loss Mind Set


4
Weight-Loss 101: The Basic Weight-Loss Strategies
5
Advanced Weight-Loss Strategies That Will Have You

Dropping Kilos In Days!




6
The Ultimate Fat-Burning Day



7
Controlling Insulin: The Key To Rapid, Lasting Weight

Loss
8
Document Your Daily Weight-Loss Activities
9
Monitor Your Progress: Results Are The Name Of The

Game
10
Putting It All Together


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1 Introduction
Has it been a dream of yours for years to shed those unwanted kilos?
Do you still look at your ‘skinny’ clothes in your wardrobe and
think to yourself, ‘one day’? Do you ever imagine yourself at the beach
wearing skimpy little bathers, lying back on a towel, soaking up the rays
knowing the opposite sex are looking at you as they walk past?
If you’re like most people you probably said ‘yes’ to all of these questions.
The only problem is how do you lose the weight and more importantly
keep it off? With so many diets, exercise equipment, pills, powders and
potions on the market it is virtually impossible to know what works and
what doesn’t. It’s like trying to find a needle in a haystack! Plus, with the
deceptive marketing tactics used by the food industry, what chance do
you have? Let’s face it, with so much conflicting information combined
with a hectic lifestyle, is it any wonder why, as a nation, we are getting
fatter? And with so many factors working against you, who can blame
you for being overweight?
There is an answer though! By following a simple, scientifically-proven,
easy-to-use plan, you can lose all the weight you want faster than you
ever thought possible and easily keep it off for the rest of your life! The
amazing thing about this revolutionary new information of course is the
speed at which it works. It is rather remarkable but true, many people
throw off as much as 4 kilograms of fluid and weight in the first week!
This book isn’t the usual approach to weight loss, which means following
a restrictive, starvation diet or tortuous exercise program; it is a ‘fast-start’
guide that simply offers you a range of strategies that have been proven
to work time and time again and that fit perfectly into your lifestyle. What
could be easier than that? Even better still, the book shows you how to
develop ‘intrinsic motivation’- the motivation that comes from within
so you continue to perform the habits that help you maintain a fantastic
body.


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This book covers the 4 ‘Lifestyle Factors’: Nutrition, Supplementation,
Resistance Exercise and Aerobic Exercise and how to incorporate them
into your lifestyle in order to get amazing results. The first part of the
book, however, shows you how to create the correct mind set. Let’s fact
it, even if you know all the strategies to lose all the weight you want in
the next 90 days, unless you are motivated to put them into practice, they
are totally useless!
Once you have created the correct mind set, the next step is to ensure you
avoid some of the common mistakes people make when they want to lose
weight. This will ensure that you stay on the right track.
Once you are motivated and know what the mistakes are, then it is time to
learn the most effective strategies to finally lose all the weight you want.
Without going into detail, I will cover exactly what you need to eat, what
supplements you need to take, what exercise you need to do and briefly
cover why these strategies are effective. This is a ‘fast-start’ guide so
all the detailed explanation has been left out. If you want more detailed
information, please read my other book, ‘Look Good, Feel Great!’, which
is available from Body Concepts for $29.95 (plus $3.00 postage).
Ph: 1 800 425 289. Alternatively, visit my website:
www.quick-weight-loss-principles.com
The strategies in this book have been used by thousands of people over
the years to help them get amazing results and now you can too. The
strategies are based on scientifically-proven physiological principles that
will work for everyone. These are universal laws just like the law of
gravity, which means they work 100% of the time if you use them! I
guarantee it! All you have to do is incorporate as many principles as
possible into your lifestyle and you will be astounded at how quickly
your body will change.
As I mentioned earlier, it is not unusual for people to lose -4 kilos in
the first week and then consistently keep losing weight every week after
that. The reason why this approach is so effective is simply because it
attacks the excess weight from a number of different angles whereas
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most strategies, like dieting, only use one.
So, if you’ve ever tried losing weight before and failed, if you’re confused
about what the best way to lose weight is, if you’re sick and tired of
deceptive marketing tactics and if you’re committed to do whatever is
necessary to get results, then it’s time to finally learn the truth about
weight loss…


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2 The 7 Biggest Mistakes People Make
When They Want to Lose Weight!
It seems that losing weight is now more popular than ever. The concept
appears on TV, in newspapers and magazines, it is discussed on radio
and it is even a common topic of conversation among people of all ages.
The problem is, the path to losing weight and more importantly, keeping
it off, is filled with ‘land mines’ all designed to stop your weight-loss
results in their tracks as well as destroy your motivation to reach your
destination.
In this chapter we will cover some of the most common mistakes people
make when they want to lose weight.
1. Skip Meals.
This is the most common action people take when they want to lose
weight. I can’t count the number of times clients have said to me that
they didn’t understand why they were overweight because they only had
1 or 2 meals a day. This is exactly why they were overweight!
Many people skip meals under the assumption that if they eat less they
must lose weight. Whilst this belief is partially true, skipping meals is
certainly not the best way to eat less. Skipping meals invokes the body’s
‘Anti-Starvation Response’, which causes a drop in metabolism, a loss of
muscle (due to cortisol release), an increase in the activity of fat-storing
enzymes and an increase in appetite.
A far more effective approach is to have 5 or 6 small meals/ snacks
(these terms are used interchangeably) each day. Doing so will keep
your metabolism elevated, stop your body from going into a catabolic
state (breaking down muscle tissue), limit the activity of those pesky fat-
storing enzymes, fatty acid synthase and lipoprotein lipase, and of course
help to suppress your appetite.
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When people are recommended to have 5 or 6 meals a day they often
respond with, ‘How could I possibly fit in 5 or 6 meals a day! I have kids
to look after, I work full time and I’m busy during the day!’ Admittedly,
these objections are totally justified and we need to find an easy way to
have the 5 or 6 meals a day. The easiest way is to use meal replacements,
in the form of powders or bars. Meal replacements are a quick, easy,
convenient and cheap way to ensure you get the required number of
meals each day. Plus, they make it easy to control your portion sizes of
the macronutrients: carbohydrate, protein and fat, as well as providing
your body with the highest quality protein source available, which is
whey protein.
You certainly shouldn’t use meal replacements for every meal because
it is essential to eat whole foods but perhaps  or  meals a day could be
in the form of meal replacements. The mid-morning, mid-afternoon and
supper meals are best.

2. Focus on just losing weight.
There is nothing wrong with wanting to lose weight fast and it certainly
is possible to lose a large amount of weight in a relatively short period of
time. A 10kg weight loss in 28 days is quite achievable but it is important
to keep in mind that losing more than half a kilo a week is likely to be
losses of muscle, water and stored carbohydrate in addition to some fat. It
is certainly not going to be entirely from fat. Mind you, people who have
a tendency to hold excess fluid will quickly lose it by following many of
the advanced weight-loss strategies we will cover later.
Let’s face it, it has taken many years to put the body fat on in the first
place and whilst it is possible to lose weight fast, losing body fat fast is
another story. It is actually a physiological impossibility to lose body fat
quickly; your body simply won’t allow it. Our bodies have been designed
to hold on to our fat stores as much as possible. By doing so, if we are
ever faced with a famine situation we will be able to survive for a long
period of time due to the fact that we have a good source of energy to


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draw from if we need it. Unfortunately, our bodies haven’t adapted to our
‘modern day’ lifestyle where famines are very rare.
When weight loss is faster than a kilo a week the body has a greater
tendency to ‘rebound’. This means you may put the weight back on very
quickly unless you can maintain the habits that helped you achieve the
rapid weight loss in the first place.
Later, we will cover how to lose the maximum amount of weight as well
as the maximum amount of fat as quickly as possible.

3. Don’t Use a Multi-Directional Approach.
When someone makes a decision to lose weight they generally make
changes to their nutritional habits. Unfortunately, only making changes to
your eating habits is bound to fail simply because your body will always
find a way to adapt to a reduction in your food intake. It does this by
invoking the ‘Anti-Starvation Response’ as mentioned earlier.
A far better approach is to attack the excess weight from a number of
different directions rather than just one. I suggest examining your
lifestyle in the areas of, Nutrition, Supplementation, Aerobic Exercise and
Resistance Exercise. By focusing on each of these areas and incorporating
the various principles that relate to them into your lifestyle, you will be
amazed at how quickly you will lose weight and how easy it will be to
keep it off. It must become a lifestyle.
4. Try Another Diet.
It is amazing how many people go on diets, starve, suffer, and put
themselves through pain. Then, when they lose weight they celebrate and
welcome the fact that they can now go back to eating ‘normally’ again.
Of course, the moment they do, the weight piles back on and usually with
reinforcements! Then they decide that the diet they followed didn’t work
so they try another one, again, with the same results.
The definition of insanity is trying to do the same thing over and over
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again and expecting a different result. This definition is perfect for dieting.
I compare dieting to trying to defy the law of gravity by jumping off a
different building each time- eventually you’re going to get hurt!
The best way to lose weight is to never go on a diet again, they simply
don’t work. Decide to make some minor changes to your current eating
habits that are sustainable for the rest of your life. If you can’t maintain
the changes then it is guaranteed that the weight-loss results you achieve
will be short-lived.
5. Avoid Lifting Weights.
When people want to lose weight, weight training, or resistance training,
is never considered as an option. The reason is that many people have
the mistaken belief that lifting weights will ‘bulk them up’, cause them
to grow facial hair, make women look like men or cause their voice to
lower 3 octaves!
Despite this, resistance training is probably the most under-estimated
way to lose weight fast! If a mildly calorie-restricted nutritional plan is
followed, it is virtually impossible to increase your muscle mass because
there are no extra calories to use for building muscle. Lifting weights
under these circumstances will simply force the body to maintain its
existing muscle mass, which results in maintenance of your metabolism
and therefore your body’s weight-loss and fat-burning ability.
6. Don’t Make Permanent Lifestyle Changes.
Once people achieve the weight loss they desire rarely do they maintain
the lifestyle that helped them achieve the result. Often they will say that
it is too difficult to maintain so they return to previous lifestyle habits- the
habits that caused them to put on weight in the first place! This is known
as relapse.
In order to maintain the result it is absolutely essential that you maintain
the habits that helped you achieve it. Of course, you can modify them
slightly and still maintain the result. For example, you can decrease the
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frequency of your exercise program so instead of exercising every day
you can now exercise every second day or instead of only having one
‘Treat Meal’ a week you can allow yourself two. Therefore, you are still
maintaining the exercise and healthy eating habits but have modified
them to make them more sustainable for you. Remember these habits
must be maintained for the rest of your life.
7. Get Advice From the Wrong People.
Once people make a decision to lose weight they will often start asking
people close to them how they think they should do it. These people
are usually family members or friends who have probably never studied
anatomy or physiology and who likely know absolutely nothing about
what it takes to lose weight and get in great shape. As a result, they get
incorrect information that at best, won’t help them achieve their goals, or
at worst, may be harmful to their health!
Perhaps they might decide to follow a diet that they read in their favourite
magazine and more often than not, the diet is advertised to do one thing
and one thing only- sell magazines! It is not used to arm people with
correct information so they can make informed decisions or tell them the
truth about losing weight, it is simply designed to sell magazines.
The best thing to do is to speak with someone who has achieved the result
you desire and who has managed to keep the weight off. Then, model
their actions. Find out what they eat every day, what exercise they do and
what supplements they take and then simply do exactly the same.
Alternatively, employ the services of a professional who has been
successful in achieving weight-loss goals for their clients. Personal
trainers are your best option. Their job is to help people achieve whatever
body composition changes they desire.

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