The Ultimate Guide To
Fast Fitness & Mind
Blowing Weight Loss
By Susan Jones

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Disclaimer
While this guide is meant to provide you with the information you need to lose
weight, it is highly recommend that you consult a physician before you begin any
form of physical activity or follow any of the suggestions in this manual.
If you have any side effects as a result of the following information, consult a
physician immediately.
LEGAL NOTICE
I, Susan Jones has strived to be as accurate and complete as possible in the
creation of this publication, notwithstanding the fact that I do not warrant or
represent at any time that the contents within are accurate due to the rapidly
changing nature of the Internet.
In practical advice books, like anything else in life, there are no guarantees of
income made. Readers are cautioned to reply on their own judgment about their
individual circumstances to act accordingly.
This book is not intended for use as a source of legal, business, accounting or
financial advice. All readers are advised to seek services of competent
professionals in legal, business, accounting, and finance field.
Perceived slights of specific people or organizations are unintentional.
You are encouraged to print this book.
Important: It’s truly my desire to help YOU achieve your weight loss
goals. Much time and research has been taken to compose this e-
book for your long-term benefits. I encourage you to retain as much
information from this e-book in order to achieve maximum results.
PLEASE READ THIS ENTIRE EBOOK IN ORDER FOR YOU TO
GAIN MIND-BLOWING RESULTS!!!
Introduction
There was a time in this world when the need to lose weight was completely
ignored. People ate very well, but they worked hard to make up for it. They woke
up early in the morning and then began in a long day’s work. This work was

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mostly physical “hands on” labor. Folks worked on fields digging, sowing, and
harvesting. They til ed they soil, rode horses, worked on farms and ranches. The
end result was they could afford to eat almost anything they wanted in whatever
quantities they wanted.
But that was many years ago, and life styles have changed. Most of us have
sedentary jobs that demand little or no exercise at al . As a result, weight gain
has become a major concern for almost every city dweller.
Why Do You Want To Lose Weight?
Seems like an obvious question doesn’t it? Scratch beneath the surface and you
will find your true motivation that will keep you dedicated until you achieve your
goal.
What do you hope to get out of this program?
Why do you want to lose weight?
Is it simply because it was on your New Year's resolution list of goals to achieve?
Is it for a reunion you’ll be attending?
Is it for a holiday?
Is it to fit into your old clothes or perhaps a slinky little outfit you want to get into?
I know it’s difficult but these days it seems that you can’t turn a magazine page or
change a channel without seeing an emaciated, skinny teenager touted as being
the image we should all aspire to.
The media images we are fed are false ideals, this is certainly not how regular
people look neither should we be forced into a mould to achieve it.
We are all different and the world is a richer place for it. Just because we may
not be 100 pounds, leggy and 5 feet 11 doesn’t mean that we are not beautiful.
Just because we don’t fit into that template of what is deemed beautiful by an
industry obsessed with perfection does not mean that we are incapable of
ourselves being beautiful and looking our best.
If you are carrying excess weight, losing some of that weight will peel back the
layers and reveal your true physical beauty lying hidden beneath. You will
unearth your beauty like chiseling away at a magnificent Michelangelo sculpture,
pound by pound.

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You are your own masterpiece.
Just remember, you can and will look great.
So let’s get back to the reason why you want to lose the weight. Sure you want
to look great, that’s a given but why else?
Whatever the reason, it has to be one based on something more impacting then
just wanting to lose a few pounds because of an event or for the sake of fitting
into something.
Sometimes we lose weight for the wrong reasons. Sometimes we have the
misfortune of being on the wrong diets and are given incorrect information vital to
our weight loss success.
You need a more compelling reason to stick with your program because let’s
face it, times get difficult when you’re tired, hungry, depressed or bored and you
see the chocolate cake staring back at you screaming your name.
Every cel in your body is tel ing you to eat the cake; every fiber of your being is
trying to sway you from your purpose. Tell me, at this point, do you have a
strong enough reason to prevent you from eating that cake?
Probably not, the draw of the cake is far stronger than the appeal of the reunion
or the size 0 outfit and let me tell you why.
It’s because the cake is right there. The reality is right there in front of you in plain
sight and everything else, all of your weight loss goals, the reunion, the outfit, the
- fill in the blank goal becomes just a faint whisper in the background by
comparison.
Why? Because you thought you could suppress al of those years of conditioning
in one week. Your body is stronger than you think. That’s not to say that you
can’t lose weight, you absolutely can you just have to work with your body and
not against it.
Having said that, think of a worthwhile purpose to lose the weight if
you haven’t done so before.
Something like:
* I want to lose weight because I want to gain a healthy respect for my body

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* I want to lose weight because I want to live longer for my family
* I want to lose weight because I want to enjoy life more by doing the things that
my weight restricts me from doing
* I want to lose weight because I want to feel great about myself and my
appearance
* I want to lose weight because I want to travel and enjoy all that life has to offer
me
* I want to lose weight to have the strength and energy I need to enjoy life like
having the energy to chase my children
* I want to lose weight so that I can be an active participant in my own life and not
just a spectator
Now it’s your turn. Something compelling. Something deeper than your usual
New Year weight loss resolution. Something that will keep you grounded and
anchored to your purpose. That way the lure of the cake is no match for wanting
to watch your loved ones grow up around you, it won’t even come close.
Take your time and think of something that is truly worthy of you and you will
stick with it like glue.
So why do I think you should lose weight? Because you are worth it and you
deserve to have a full and truly wonderful life, having the energy to fulfill that is a
requirement.
So get to it, think of your compel ing purpose. Think of a dozen, the more the
better.
It’s not about the hour glass figure or the perfectly sculpted and toned body. It’s
more about staying fit and remaining healthy to ensure a long, disease free life.
Everyone knows those extra pounds just spel illness and disease.
Other Reasons Why You May Want To Lose Weight
No doubt a big reason why you want to lose weight is linked to your physical
appearance. This scratches far below the surface than just wanting to lose
weight to fit into something or simply hating the way your thighs look.
Excess weight can impact on self esteem. No one wants to be obese because it
has so many negative connotations in our society.

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Because we believe we are not attractive and appealing to others can make us
rethink our own self worth and value. This can lead to social and emotional
problems and distort the way we perceive ourselves as well as how we interact
with others.
This can become a vicious cycle within itself where we eat because of how we
feel to medicate the pain yet often end up feeling worse along with gaining even
more weight. The cycle continues.
Does Your Weight Have Emotional Control Over You?
Psychologists are aware of the emotional effect weight can have on self esteem
but the remaining medical world is just starting to wake up to this fact.
Find out if weight gain has an emotional effect on you. Some brief questions.
Are you conscious of your physical appearance when you are out in public?
Are you comfortable with looking at yourself in the mirror or do you avoid it?
Are you concerned with what others think of your body?
Do you feel that the only way you can truly be happy is to change the physical
things you don’t like about yourself?
If you answered yes to any of the above questions then it’s possible that your
weight has an emotional influence over you. Your appearance shouldn’t keep
you unhappy. Your appearance really should be the icing on the cake to the
person you are within.
You have the power to do something about it. You can either continue to live
with it or do something about it.
The fact that you are here says a lot about you and proves that you are willing to
take action. I congratulate you for that and know you will find answers here.
Just remember this book aims to re-educate you and unlearn al of the bad habits
you may have picked up over the years. It won’t happen overnight, but it will
happen. You are about to experience some life changing truths so just stay with
it and absorb as much as you can.
Health Issues
A big motivation for wanting to lose the weight could also be for health reasons.
You don’t have to be a genius to figure out that we are living in an obese nation.

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We are suffering in epic proportions from diseases our ancestors 100 years ago
had never even heard of.
You know the effects that carrying excess weight can have on the body even in
your joints and your lower back but we often forget what impact this is having to
our internal organs.
Did you know that excess abdominal fat is the most dangerous type of fat to
have? This is because this is most active of them al .
The fat is packed around your intestines, your liver and heart and interferes with
the way those organs work. This fat secretes chemicals and hormones that
inhibit proper function of those vital organs. It is also an indicator of Type II
diabetes and heart disease.
For women if your waist is more than 35 inches at the belly button and for men if
is more than 40 inches than you lie within the high risk category of heart disease,
diabetes, blood pressure and stroke and must lose weight.
Excess fat in the body causes the arteries in your heart to become clogged which
raises your blood pressure to force the blood to your organs. Having just an
extra 30 excess pounds forces your heart to work twice as hard to do the same
job it did when you were just 30 pounds lighter.
Excess blood pressure damages the blood vessels in your kidneys and can
cause them to fail. High blood pressure is also linked with blindness caused from
burst and bleeding blood vessels in the backs of the eyes.
High blood pressure can also cause weakened blood vessels to burst and bleed
on the brain causing a stroke. Blood clots can also become lodged within
narrowed arteries also causing a stroke.
Diabetes causes the blood to thicken which raises the risk of blood clots forming
resulting in strokes and heart attacks from your already thickened arterial walls.
So, as you can see being overweight can cause a cascade effect on our health, it
affects everything. Each organ relies upon the other to work effectively to keep
us well. Throw any one of those off balance and it affects everything.
The simplest solution is to just lose the weight. We seem to think that having a
little less cake or cutting back on saturated fats is a death sentence but not
nearly as deadly as the one that plays havoc with our bodies when we choose to
eat that foods that put us there.

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In a medical trial to test the long term effects of excess weight on individuals, a
study of around 600 people was conducted over a 14 year period. The results
revealed that participants who were ‘overweight’ had a 34% greater chance of
heart failure than someone at their ideal weight. Participants who were obese
had a massive 104% increase in risk of heart failure over someone at their ideal
weight.
Incredible what a little extra weight can do over a period of time.
The Difference Between Being Overweight And Obese
So what is the difference between being overweight and being obese?
It is the BMI (Body Mass Index) that differentiates between the two whereby it is
the weight above what is generally considered to be a healthy ideal weight for a
specific height.
For example:-
For adults whose BMI is between the range of 25 and 30 are considered to be
overweight
For adults whose BMI is greater than 30 are considered to obese.
You can determine your BMI be going here:
http://www.nhlbisupport.com/bmi/
Sobering isn’t it? The fact that carrying even a little excess weight can have
detrimental effects on our health is mind blowing and you don’t even have to be
morbidly obese for that to happen.
Most medical professionals consider someone who is 5% to 15% above their
ideal weight to be considered as overweight whereas people who are 20% to
30% above their ideal weight are considered to be obese, anything above 30%
and you fall into the range of being morbidly obese.
So what weight should you be? Find out your ideal weight for your height by
going here:
http://www.halls.md/ideal-weight/body.htm
There is no motivation quite like knowing the health risks associated with excess
weight. By now you will know which category you lie within and now you can

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lose the weight for more than just looking nice in a pair of jeans but to extend
your life expectancy and increase your quality and enjoyment of life.
How Did You Get Here?
How did you get to this moment of realization that something had to happen?
You had that moment right?, the a-ha moment that wakes you out of your
slumber of denial. For whatever reason that brought you to this point, I
congratulate you. Because you have recognized it you can take action and do
something about it.
How did you get to this point in your life? How did you gain the weight in the first
place? It is important to address the issue so that you can be made conscious of
it and avoid being undone by it in future.
Did you start eating more?
Did you eat more of the wrong foods? – sometimes just eating more empty
calories can increase weight. In fact, most obese people don’t eat more than
their slimmer counterparts. It’s what they eat that’s causing them to gain weight.
Did your exercise patterns change?
Did you eat out of boredom?
Are you an emotional eater?
You need to think about it. Really study and examine how you eat, what is the
thought that leads to the action?
Why We Eat
Emotional Hunger
We are creatures of habit. We have amassed lots of habits that have been
developed over the years that sometimes become subconscious.
We are not aware of the things we do until we purposely take notice of them. For
instance, observing the thought that leads to the action of us reaching for the
cookie. What was the thought? Were we feeling upset? distressed?
depressed?, angry?

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If you find you want to reach for the jar of cookies, catch yourself in that moment.
Examine your thinking. How are you feeling? What state of mind are you in?
What is your mood? Disrupt your pattern by forming a new one.
Rather than indulging your craving, count back slowly from 100. With each
number you find yourself wanting the cookies less and less. This is because you
are disrupting your usual pattern of behavior and consciously replacing it with a
new one. You’ll find that after 100 that cookie won’t be as tempting as it was.
Emotional eating can also extend to happiness too. Childhood habits can see us
overindulge for doing something good which can spill into adulthood where we
treat ourselves with food for rewards. This is fine as long as it’s periodically.
There are ways to treat yourself other than eating. Why not get your nails or you
hair done? Why not treat yourself to a nice hot bath and a facial? Why not have
a healthy lunch with the boys or the girls? There are other rewarding ways to
treat yourself that are not based around tempting treats. It’s just a matter of
thinking a little outside the square and replacing old habits with new and healthier
ones.
Boredom Eating
If you find yourself reaching for that tempting delicious high fat food because you
have nothing else to do, why not call a friend for a chat? Why not take up a sport
and meet up with your friends instead? Guaranteed you’ll have so much fun you
won’t even be thinking about junk food.
Mistaken Hunger
It should be a healthy appetite that drives us to eat. When our energy needs
replenishing because we’ve depleted our energy stores our appetite signals for
us to eat. It is a simple biological reflex. We get hungry, we eat. Sometimes our
hunger is more psychological than physical and thinking our body is hungry, we
feed it.
If you have eaten your last meal within the past 2 hours more often than not it will
be thirst which your body can sometimes interpret as hunger. If you know you
have just had your last meal within a short timeframe ago, why not try drinking a
glass of water then waiting 30 minutes for the brain to register it. If you are still
hungry after this time period then have a light snack.
Sometimes we eat out of boredom. If you find yourself sitting around and
instinctively reaching for the fridge or the pantry, catch yourself.

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