Day 1 of 7: The Foundations of Fat-Burning, Part 1
Welcome to Day 1 of your Personal Fat Loss Certification Course! Before we begin I would like to cover a few of the ground rules for Course participation.
First, this is not an official certification. It should not be used as a resumé item for a fitness or nutrition position. It carries no weight in the fitness or nutrition profession.
That is not our goal.
Our goal is to become personally certified for fat loss.
What do I mean by that?
I want you to become your own fat loss expert. Granted, there’s only so much we can cover in seven days and three emails. But over the duration of the Personal Fat Loss Certification Course you will probably learn more about yourself — about personal nutrition, fat loss, muscle gain, body composition, and motivation — than most people learn in a college course. I should know: I took them.
Here is your Personal Fat Loss Certification Course schedule for the next 7 days:
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Day 1: The Foundations of Fat-Burning, Part 1
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Day 2: The Foundations of Fat-Burning, Part 2
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Day 3: Is Rapid Fat Loss Possible?
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Day 4: The Truth About Supplements
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Day 5: The Six Types of Exercise For Ultimate Body-Shaping
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Day 6: Myths And Facts About Muscle
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Day 7: Framing Your Mind For Success!
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BONUS: Your Radical Fat Loss Blueprint book and Supplement Kit Discount!
Next, this is by no means the “one and only source” for all your nutrition and exercise needs. Throughout the Course I will be recommending further reading from a variety of sources.
Finally, at the end of this Course, you should be prepared to:
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Make an investment in your SELF — physically, mentally and financially — to do whatever it takes in order to begin living the lean, healthy and energetic life you deserve…
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Be prepared to dive head-long into a 21-day fast-start fat loss program without the fear of “yo-yo dieting” and with total preparation for a lifestyle program designed to keep the weight loss going…
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And to share this Personal Fat Loss Certification Course with your friends and family if you find it beneficial!
One final note: The quizzes that come at the end of each day’s lesson are not optional. Consider them mandatory. However, we are on the honor system here. If you take the quiz and do not pass it, feel free to hit the back-space button on your browser and look over the answers you missed. Each quiz will have the correct answers at the bottom (after you take the quiz). Ideally, I would like you to have a perfect score before proceeding to the next day’s lesson. At the end of the Course, I will have done all I can do to ensure you are well-prepared to venture into Radical Fat Loss as well as Lifestyle Fat Loss programs.
If that sounds reasonable, let’s get started!
The Foundations of Fat-Burning, Part 1
There is probably more confusion about the subject of nutrition than any other subject in the world, save perhaps religion and politics! And rightfully so. There are over 100,000 books on nutrition; most of them based on low-diet protocols, “doctor-created” diets that were designed primarily for massive book sales, and the few diets that actually work.
At the heart of nutrition we have five major players:
1. Macronutrients
2. Calories
3. Fiber
4. Water
5. Supplementation
Let’s cover each in detail.
Macronutrients
A macronutrient is a nutrient that the body requires in moderate to large amounts in order to sustain itself. There are three primary macronutrients: Protein, Carbohydrate, and Fat. Alcohol was at one time considered a macronutrient, but it is not essential for survival (contrary to some people’s opinion) and thus no longer classified as such.
Both protein and carbohydrate contain 4 calories per gram, while fat contains 9 calories per gram. This means that fats are more calorically dense. However, they are also more satiating, or filling, so there is a tendency to eat less fat than protein and carbohydrate. You may hear the term “high-fat diet” a lot, but in reality very few diets are higher in fat than in proteins and carbohydrates combined. A high-fat diet is generally considered to be one with anything over 30% of your total caloric intake coming from fats, although I have used much higher-fat diets for athletic purposes (as high as 65%).
Fat is nothing to fear. Fat does not make you fat. Fat does not cause heart disease. But fats should be watched simply because they can be served in teaspoons and tablespoons. As a general rule of thumb, it is wise to watch anything you can eat by the tablespoon, including fats and carbohydrates like sugar, flour and so on. This is overly simplistic, but quite practical in day-to-day fat loss. It’s hard to overeat chicken breasts, carrots and broccoli, but quite easy to add needless calories to each with teaspoons or tablespoons of sugar, butter, and oils.
That said, oils — especially oils high in omega 3 fatty acids — are a very healthy way to satiate yourself and add needed fats to your diet. Excellent sources of omega 3 fats include fish oil, krill oil, olive oil, and foods like salmon and white albacore tuna. A good rule of thumb is this: The higher your fat intake, the lower your carbohydrate intake should be. Both are sources of fuel for the body; fats a long-burning source and carbohydrates a faster-burning source. The body can process both efficiently for fuel, but when combined they can create a bit of a problem when it comes to fat loss. Think of it as putting two different types of fuel into a race car. While mixtures of fuels are used in race cars, usually one type of fuel is dominant. The same goes for fats and carbohydrates. Decrease one as you increase the other.
The question is, which one?
Over the past twenty years of studying nutrition, I have found that by and large carbohydrates of any starchy variety cause most people the majority of problems when it comes to health and weight loss. While some people can lose weight efficiently eating “healthy” starches such as brown rice, yams, and so forth, many still suffer from gas and bloating when consuming these foods in quantity. And many people simply cannot eat them in quantity without adding body fat.
I am one of those individuals. Therefore, I lean toward a lower carb, higher healthy fat, higher protein diet.
Here’s how you can tell if you are a carb-burner or a fat-burner:
1. Do you feel bloated, gassy, or sleepy after eating a higher-carb meal, even if the meal contains healthy carbohydrates?
2. Do you feel more energy after decreasing carbs for 3-4 days and replacing them with healthy fats and proteins?
3. Does your blood pressure or cholesterol levels increase on higher-carbohydrate diets?
4. Are you naturally on the heavy side and find it difficult to lose body fat even on a restricted-calorie diet that includes ample carbs?
5. Do you suffer from skin conditions such as acne, dry skin, or rashes?
If you answered “yes” to any of the above, you may find that a lower-carb, higher-fat, higher-protein diet will work best for your fat loss objectives. Generally this means your healthy fat intake from animal proteins and/or oils should be about 30-40% of your diet. Protein should be 40%, and carbs in the form of vegetables, and with a few “bouts” of starch (on “Feed Days” as I call them) should round out your profile.
If you are not carb-sensitive, then you can consume a greater proportion of healthy, unrefined carbohydrates in your diet without any difficulties and should aim at keeping your dietary fat below 25%. Protein should still be around 35-40%, and carbohydrates should round out your profile.
Macronutrients should always be staggered to prevent your body from becoming too accustomed to the same dietary intake. Eating the same foods every day can lead to food allergies in some people and, if calories are kept the same, a slowing of the metabolic rate due to a decrease in the thyroid hormone T4.
This is a concept we will cover in the next section: Calories.
Calories
What “is” a calorie, anyway? It’s a word that causes fear in the minds of millions… but a calorie is merely a unit of heat. It’s a measurement of heat; specifically, the amount of energy required to raise the temperature of 1 gram of water 1 degree Celsius. Pretty harmless when you look at it that way!
What this means for you and your Personal Fat Loss is simply this: More energy and more body heat = fewer calories left over.
Think of calories as money. Let’s say you have $50 a day allotted to spend. Most days you spend about $50; some days you spend a bit more, some a bit less. And that’s exactly what you want to be doing. But let’s say that for a week or two you spend $20 or $30 more every day. What happens to your financial health? It tanks quickly! That’s because there are not enough resources to “fuel” your increased spending.
Your “resources” when it comes to calories include…
1. Exercise
2. Caloric Restriction
3. Thermogenesis, or Increased Body Heat
4. Hormonal Optimization
The more of these you have, the more you can “spend” and still end up in the rich house. Make sense?
Let’s look at each…
Exercise
Obviously exercise burns calories due to increased energy expenditure. However, this does not necessarily mean you are burning FAT calories. Think about it: Your body has multiple sources of fuel. Blood sugar, glycogen (stored sugar in the muscles and liver), body fat (the preferred source for us!), muscle (the NON-preferred source), amino acids, ketones (byproducts of fatty acid breakdown, seen mostly during low-carb dieting)… you get the picture?
So how do we make sure exercise burns mostly fat?
Our first rule of thumb when it comes to exercise is to build lean muscle tissue. This does not mean that you have to become a “bodybuilder” … merely that you need to add muscle to your body in order to burn more calories at rest. Muscle burns about 15 calories per pound just sitting around! Just think about that. If you add just 10 pounds of muscle and remove 10 pounds of non-calorie-burning fat, you’ve just increased your calorie expenditure by 150 calories per day doing nothing at all. The interesting thing is when you USE that extra muscle, which of course you will, during exercise, THEN the calories per pound of lean muscle jump to upwards of 50 per pound, or 500 additional calories burned off just by adding 10 pounds of lean tissue. The vast majority of these calories come from fat, especially at night while you sleep.
Remember, if you remove 10 pounds of fat and gain 10 pounds of muscle you may weigh the same… but you will look completely different. Your body will start to take on a more ‘toned’ appearance with more shape, women will see those sexy curves in the right places, and so on.
The other thing we must do to ensure we burn mostly fat is to exercise under our lactate threshold most of the time. The lactate threshold is the point at which your body starts to build up lactic acid at a faster rate than your body can metabolize it. Lactic acid causes the burning sensation in the muscles when weight training. Obviously this is not a “bad” thing at all. In fact you should feel this sensation…but not for a prolonged period of time. Exercising ‘under’ the lactate threshold, or more simply put at moderate levels of intensity for longer periods of time stresses the aerobic system of the body rather than the anaerobic systems which are emphasized above the lactate threshold. Training under this threshold will allow you to burn mostly body fat, while training above it (intense training like sprinting, running for some people, and so on) burns more blood sugar and glycogen.
The ideal mix is this:
1. Weight train to build muscle. The lactic acid built up in weight training is not prolonged for most trainees, and the vast majority of your sessions will be well under your lactate threshold with only brief periods above it.
2. Long duration moderate intensity cardio work, such as brisk walking, jogging (for those in shape), gliding, and so on to burn mostly fat. This is almost twice as efficient when done in a fasting state as your blood sugar is lower. The body can tap into its fat stores much more rapidly in a fasting state.
3. Brief bouts of high intensity training (over the lactate threshold) for greater calorie-burning power, growth hormone increase (growth hormone helps to burn body fat), and heart health.
Put these three together in this order and you have the greatest 1-2-3 fat-burning knock-out punch there is.
If you want more information on how to train this way specifically, I highly suggest picking my my book 7 Minute Muscle.
If you continue on to receive my free book, “The Radical Fat Loss Blueprint”, you will need 7 Minute Muscle to progress past the 21-day RFLB training and dietary protocol. This is a program that anyone can do in just 7-21 minutes per day, depending on your level of fitness and the body type you desire. Plus you can do it in the gym or right at home!
Pick it up here…
Caloric Restriction
This seems to be a nasty phrase to most of us, and for good reason. The first three letters in “DIET” is… well, “DIE”! The body does not enjoy being deprived, either physically or emotionally, for prolonged periods of time. This is why all diets based on caloric restriction ONLY fail.
So why do we have to deal with all of this excess fat to begin with? Fat is both a necessary and nasty genetic left-over from our earlier days on earth. During prolonged periods of famine, the body adapted by shifting into a mode that holds on to body fat for survival. That is why you store body fat to begin with — for survival.
Originally this was mostly subcutaneous fat, or the “love handles”, the hips, and the more unsightly rolls we see. But eventually throughout modern times the body has adapted to become an even greater fat-storing machine. Now the body stores excess fat internally around the vital organs as well. While this was true in days of old, the body’s adaptation has greatly increased since the onset of higher processed food intake. Our insulin levels, thanks to this processed food, are steadily rising. The result is the need for more fat storage — and that fat storage is called visceral fat. This is fat that’s deposited between the organs and the waistline and chest area.
This fat is KILLER. Literally. Subcutaneous fat may not be super-healthy, and it’s certainly no fun to look at, but it’s nowhere near as dangerous as visceral fat. The proverbial “beer belly” and “pear-shaped figure” is ripe with visceral fat.
However, you absolutely must increase your caloric deficit in order to burn body fat. Here is the challenge: Restrict calories too much and you will shut down your fat loss in its tracks. If you do not crack mentally first (most of us do!) then your body will eventually go into “starvation mode”. Yet, if we do not restrict calories enough, we end up gaining weight.
The answer is caloric staggering. Cycling calories up and down throughout the week so that you end up with a caloric deficit at the end of the week but do so by eating more than you need some days and much less on others. The “starvation mode” does not kick in overnight, and we can use that to our advantage. By reducing calories for a few days and then increasing them for a day or so (this is much more specifically covered in my book The Every Other Day Diet, which you can get below) we fool the metabolism into thinking we are not in famine mode while reaping all the benefits of a lowered-calorie diet.
This approach is also highly conducive to fat loss, hormonal health, muscle gain, and mental sanity. Knowing you can eat more in a day or two works wonders for your mental outlook on a diet. The excess calories when used in combination with macronutrient staggering (eating more protein one day, less the other, etc.) and weight training can produce radical body composition changes in a very short period of time. This is THE secret of the fitness pros.
You can learn more about how to apply this principle, which allows you to literally eat your favorite foods while you lose weight, by picking up my book “The Every Other Day Diet” below…
The use of caloric staggering is essential to any diet plan. It keeps T4, or inactive thyroid hormone, elevated. When T4 shuts down from too few calories for too long a period of time, your production of active thyroid hormone, T3, slows down as well. The thyroid gland controls the body’s metabolism and is critical to fat loss. Growth hormone has been shown to increase while exercising on a low-calorie diet, and elevates again after post-exercise re-feeding.
It should also be noted that meal frequency is key to keeping the metabolic rate elevated. Except during times of controlled fasting, it is best to consume smaller meals more frequently, always including some form of complete protein if at all possible. Higher-fat diets allow for less frequent feedings, as fat is satiating. However, if this is your approach, you must consume more protein per feeding than what is normally recommended. Most experts suggest no more than 30 grams of protein per every 3-4 hours. However, several studies have debunked this as pseudoscience, suggesting that the body can process up to 100 grams of protein in one meal if deemed metabolically necessary.
Except during times of intermittent fasting, such as in The Radical Fat Loss Blueprint, I elect to consume slightly higher-fat meals and less frequent feedings (3-4 meals per day) with amino acids rounding out my protein intake. This is more out of convenience than anything else, as I do not believe most people, even bodybuilders, want to eat six-seven times a day for extended periods of time. I know for sure I do not! Nor it is necessary, as evident by my own muscular development.
Do you see how this all fits together? Exercise and nutrition walk hand-in-hand when it comes to fat loss!
But there’s more to the fat-burning equation…. Tomorrow we will cover thermogenesis and hormone optimization, as well as much more.
: : THIS CONCLUDES DAY ONE | TAKE THE QUIZ BELOW TO PROCEED : :
Click Here Now To Take The Quiz For Day 1
Tags: 7 Minute Muscle, Every Other Day Diet, Radical Fat Loss Blueprint
My response, and I hope someone will read it, I have just spent 14 months fighting colon cancer. I cannot follow a rigid diet with too many raw veges or anything. With the cancer I lost 45 pounds, but now that I am on the way to hopefully a full recovery, I have gained back 20 of those pounds. I want to stay healthy and I want to be fit. Too much strenuous exercise is still out of the question and anything with nuts, seeds, fibre or heavens NO corn in it is still out of the question. I was reconnected in the colon in Sept of 2008 and they tell me Sept of 2010 will be a turning point and I may get back the control I once had. I am impatient and want it now. Please help me to not gain the weight back. Thank you (PS I want to live healthy and happy)
Congratulations on getting through that horrific ordeal. I also went through it but only as the bystander. I lost my fiancé in 2008. I wish you all the best in your quest for regaining control of your body but I think you can be proud of yourself already…you are alive and the world is your oyster. Happiness is so easy to achieve considering what you have faced. The achievement has been reached already..this will only be a walk in the park for you. Good luck Karen I’m sure you will be able to take a lot of great information out of this program and tweak it to suit you whilst you regain control of the reigns. All the best. Rachael
I have done the dieting watching my weight the exercise swimming training walking aerobics and I do not lose the weight. I have now stopped all of those because now I do not have the time. I think stress is my main factor but that is how it will always be in my job. I still watch what I eat but I slowly gain weight .
it would be so cool to be able to lose weight by hypnosis! I tell myself that I will willpower but it doesn’t seem to work when it comes to losing fats! Sigh!
I am 62 years old. I have lost and gained more weight than most people can imagine. I am also the only person I know my age who takes NO prescription drugs. I am healthy, but still overweight. Tried hypnosis to quit smoking and it worked so am very interested in using it to lose weight!!
@Alicia Culbertson: Wow! No drugs at all… well, you have me beat! Kudos on your good health. Check out the post above (the one to Laurie) for my recommendations. Have you read Fit Over 40 yet? May want to!
I want to win the kit because I am a 62 yr old grandmother who needs foot surgery and is working to get another 50 lbs off to do it. I have already lost 50, and really need some help to get the last 80 off. It has taken me years to get the first 50 off, and I need to do it faster. My activity is limited somewhat too, because of the foot. I have diabetes, arthritis, asthma, allergies, and I am determined to get healthy, in shape, and off all the meds again. I just KNOW I can do it! I have a new husband and want a lot of good quality years ahead of us yet.
@Merry: As I’ve said in other posts, the first thing you need to do is get that pain under control. Again, I found hypnosis to be very helpful. The pain CD I use is http://www.hypnosisnetwork.com/hypnosis/pain_management.php. Let me know if that helps. Diet: What are you using now? The simplest plan in my Every Other Day Diet system is to eat low calories (use small plates! It works…) and high protein, very low carbs, lots of veggies, and water for 4-5 days. Then have a meal or two that you enjoy on the 4th or 5th day, then repeat. This will get the fat off. For your arthritis, try cherry extract. I take 4 caps a day for joint pain.
I AM RECEIVING EVERY DAY, AGAIN AND AGAIN. PART 1. I EVEN TOOK THE QUIZ FOR DAY 1. PART 1 IS VERY INTERESTING. I WOULD LIKE TO RECEIVE THE NEXT PARTS/ HADASSA
Hadassa, they come once a day… you can access a previous day if you miss one. Thanks, and enjoy!
good start on day one the quiz very good and information very helpful
Woooohooooo, 13 out of 15, not bad.
Good job Edwin!
Jon your information is always so sensible!
I feel you are so trustful!!!
I would like to know more about cheeses, are we talking about healthy fat!! Can we include cheese in that 30% of our diet? What kind of cheeses? I think this is very important to know because a piece of cheese is easy to have around and eat at those some in between meals!
Personally Debbie I leave cheese for my Feed Meals (if you are not familiar with my terms Burn and Feed meals, check out Every Other Day Diet). This solves my desire for cheese in a major way (cheese pizza!) without causing any harm to my diet. Thanks!
Dear Jon,
I really loved your day 1 fatloss tips and would like to receive day 2. I checked my spam also and have gotten nothing since Friday. I am looking forward to the rest of the course.
Thanks a heap!
Allison
Allison, you can get to each day from the previous day. So when you get day 3, you’ll see a link to day 2. Thanks!
I completed day 1 of the 7 and even made a 16 out of 16 but I never got anything about how to get to day 2.
Misty, you can get to each day from the previous day. So when you get day 3, you’ll see a link to day 2. Thanks!
Hi Jon and thanks. Question concerning weight training. I had a serious accident 10 years ago and I was always in great shape, industrial construction field, but years of operations and sedentary lifestyle left me overweight. I walked away all the weight (30 lbs) not once but twice and I now find myself in the same situation as those two times. The first time I lost 30 lbs was weight I put on after the accident, I was walking and hill climbing and I was very dedicated but I lapsed one winter and put it all back on. Disgusted by letting this happen I once again got into it and got myself down to the lowest weight of my adult life, I’m 55. I followed alot of your stuff for eating right but last winter I quit again thinking “that” would never happen again, surprise.
Just letting you know where I’m at and what I’ve done leading into the weight training question. So when I worked I was very strong and very agile and I could eat anything anytime and never gain an ounce. Because I’m limited physically and believe I need the weight traing to succeed here is my question, Is isometric training an acceptible substitue for weight training. I’m using the old bullworker from the 70′s (new model, same principle) because I can do most of the routines without much pain. Thank you if you have the time to reply.
All the best, Tom
Hi Thomas,
I would seriously consider working with our 7 Minute Muscle In-Home Training. Our coaching staff can work with you personally on that. You can sign up for coaching by clicking here. That’s my best advice!
I keep doing day one of this and it dosen’t seem to submit. I really want to read the requirement of the RFLB to see if I can meet it. I have been doing EODD for four months and had excellent results but now even with 1.5hrs of exercise nothing is happening? and I need to keep moving, HELP
Prospero, did my CS team contact you about this? Let me know!
Hey Jon, so doing intensity training on an empty stomach is better than eating breakfast rite away?
Absolutely… I think so. I’m doing a quick peak over the next 2.5 weeks and training each day on an empty stomach. First cardio (intense) with aminos and water; then 2 bananas, then my weight training, then walking. That’s all first-thing. : )
Thanks so much for the readership over the years, Pam… and for the kind words. And yes, I’m very happy. : )
Thanks Yasmin! Sure, I’m happy to help. First, I would start with the LifeStyle 1 Plan. This will give you more carbs for the first 4 weeks. Then go to the Extreme Plan for the most serious fat-burning possible.
You can also enroll in our personal coaching club… can’t beat the price right now, and it’s about to go up. Keep me posted! Jon
Well, you’re getting a sneak-peak at EODD 3.0, due out this year… but yes! Now you can. You can use any of the breakfast SNAPP recipes as long as you (a) have a shake at least 3 days per week if you’re using Primer and 2 days per week on Lifestyle (none on Extreme); and (b) you keep the starchy food content low every other day you eat them.
There’s a simple way to do this: Cut the starchy foods called for (oatmeal and grains being the most popular) in half one day, full serving the next, and a shake on the third day. This works out just about right.
Keep me posted! Jon
THANK YOU, THANK YOU, THANK YOU!!!!!!!!!!!
thank you soo much great information! looking fwrd for the rest of the course
It sounds great! I have learned a lot of things I wasn’t aware of!
Thank you!
Hi Anaii! Thanks for the kind words… glad you’re enjoying M-Power Audio so far. Only 47 to go, right? ; )
M-Power is not a diet or exercise system. It is a way of thinking and moving that accelerates results on ANY diet or exercise system. It’s more of a “life” system than anything else. Once you leverage your Core Values, everything becomes easier. I use core leveraging in ‘everything’, from my business to my dietary plan.
The people who have gone through M-Power claim it’s life-changing. I hope that’s true. It was certainly life-changing to author it.
Keep me posted!
Jon
Delia, I responded to you via email. My books are PDF, but you have the option in the member’s area to purchase the soft cover books for our cost plus shipping… that way you get all the digital bonuses (like the audio and online support forum) plus the physical books if you want. Thanks!
Thanks—Great info
Hi Diane… thanks for writing. Here’s what we encourage: Work with your family doctor along with our eating system. Research in MANY countries verify the validity of this approach for anyone over the age of 6, but in the United States folks are a bit more cautious when it comes to putting children (even teens) on a diet.
My suggestion:
1. Pick up the book and pass it by your physician. The plan in EODD I recommend for teens is the Lifestyle Plans (either is fine.)
2. If your doctor approves, then get with our trainers to help modify IF your daughter doesn’t like this or that. You can do that through http://www.jonbensoncoaching.com
3. If your doctor does NOT approve (I’ve never seen this, but it could happen) let me know and we’ll just refund your money. We have a 60-day refund for ‘anyone’ for any reason, so obviously that’s not a problem.
Thanks!
Jon
I will see results with your system
Thanks for the course.
No problem… you can go to any article and scroll to the bottom. There you will see our archives button. Click that and you can access the past articles. Thanks!
Francis, the quizzes are just for fun…. we don’t receive anything, nor do your scores reflect your gifts at the end. Just a fun test!
Thanks… Jon
Florin, it’s a glitch with your version of whatever browser… and remember, the quiz is for FUN… nothing more. We see you had a perfect score, so way to go! Hope you learned a lot.. : ) Jon
Thanks for all the great info! I don’t always understand it completely, but I’m very interested in your methods because through all of my “traditional” diet and exercise, I have only seen minimal results over the years. I have had 2 children, and my last pregnancy left me with stretched out abdominal muscles that don’t seem to flatten out no matter how skinny I get or how many crunches I do. I’ve been told that I’ll never have a flat stomach, which is hard for me to accept. Do you think exercising on an empty stomach in the morning could make a difference in the fat that I store there?
Hi Rachel! Thanks for the comments. RE: Those ab muscles… I’ve seen this happen two ways. I’ve seen women with 4 kids have abs better than mine, and I’ve seen women with just one child, 28 years old no-less, that could never get a tight stomach no matter what without surgery. Again, this is a site where you’ll find the truth about fitness so I try to look at all angles.
Crunches are definitely not going to help if the problem is loose skin or damaged muscle that requires surgery to repair. That said, a lot of women see ‘wonderful’ results using my carb-calorie staggering principle. That is cover here if you want to watch.
Fasting and exercise ‘always’ works for me, so yes — huge fan of that. You just have make sure you have some amino acids and L-Glutamine in your system to help prevent muscle breakdown.
Jon: I am going to be 72 yrs old soon do you feel this is a good plan for us geysers.. I am in pretty good shape no major health problems but do have a gut.
Please give me your expert opinion
Thanks Phil God Bless
Cut your carbs down as low as possible… lots of veggies, lean protein. Finish the course and you’ll have all the info you need!
NICE WAY TO LOOSE WHEIGHT
The geek in me must point out an error in the text. In physics it is true that a calorie is the amount of heat needed to raise one gram of water one degree Celsius. But in nutrition the units we are working with are KILOCALORIES, even though we never use the correct full form of the word; that’s the amount of heat needed to raise one KILOGRAM of water one degree Celsius.
Great stuff otherwise; thanks, Jon!
Do to stormy weather I was not able to do the first day until today- Can I do more than one lesson a day?
Yes!
I can’t get into day three of this
program. Help.
Jack,
Please check your junk mail folders
and see if the email ended up there.
Also, please be sure to add “Jon Dana Benson”
to your email “white list” — the people you
want to receive email from. This will solve
the problem in 95% of the cases.
Here is day two and day three. Please make
the changes above to receive the rest of
the course.
Thanks!
Day 2:
http://budurl.com/fatlosscalorie
Day 3:
http://budurl.com/rapidfatlo
I cannot access in any way day 4 -5-6- keep on getting error 404 message
Glenn,
Thanks for letting me know. I’ll look into it.
Please do check your spam folders and make sure to add me to your ‘white list’ aka who you want to receive mail from.
In the meantime here are links to day 4,5 & 6.
Day 4
http://budurl.com/fatlosssupplements
Day 5
http://budurl.com/bodyshaping
Day 6
http://budurl.com/musclemyths
Best WIshes!
Jon