Fat Loss Secrets

“The ONLY Three Tips You’ll Need To Achieve Your Fat Loss Goals”
“FAT LOSS SECRETS REVEALED”

By Graham Harding, Washington's Most Trusted Trainer.

Dear Friend,

This is the manual that will give you the straight forward truth about
permanent life-long fat loss. Read it, apply it and benefit from it. And if
you have any questions about the strategies in this manual feel free to call me
at (301) 803-9589 or email your question to (graham@growfit.net).

As a fitness and fat loss expert there is one question that I get asked more
than any other question.

“So what should I do to lose 15 pounds?”

I can’t tell you how many times I have heard that question from people
anxiously waiting to hear the “magic” answer…

…I guess that’s my curse, and probably the curse of all top personal trainers.
How do I answer such a loaded question, especially when the person across from
me is waiting for me to tell them to take the magic pill that will burn fat
while they sleep.

That magic pill doesn’t exist, and if it did I have no doubt that it would
cause so many undesired side-effects that it would be quickly pulled off the
shelves – but not before doing significant damage.

Well, in the past I would go into a long (and detailed) process of educating
the person in front of me. Educating them on the truth about permanent fat
loss. In fact, sometimes I would probably give them more information than they
could handle at one time.

So what I did is I created this manual. Over the next several pages you’ll
discover what I now share with everyone seeking to quickly and permanently lose
their unsightly fat.

What I’m about to reveal to you in this TRUE-to-the-core manual is exactly what
I have built my highly successful 15/12 Fitness Quick Start Program on.

By using the base principals in this report I have helped dozens of everyday
people just like you jump start their weight loss program by dropping 15 pounds
in only 12 weeks. Now you too have the exact system in your hands. Are you
ready to finally achieve your goals once and for all?

If so, read on and discover the truth for yourself…

THE FIRST STEP

You, my friend, by taking the time to read this manual, have now stepped onto
the road that leads to a fit, healthy body. Take a moment to reflect on the
famous quote “Success is a journey, not a destination”. We can substitute the
word ‘success’ with the word ‘fitness’.

Learning to make the right choices in your diet and workouts will become a
lifestyle that never ends. The day you step off of this road is the day that
your weight will increase and your health will decline. I applaud you as you
take the first step in this journey of fitness that will change your body and
life forever.

This choice will pay off every day for the rest of your life. Enjoy lowered body fat and higher energy levels. As you approach your ideal body weight you will feel your confidence and health greatly increase. Start to build the habits that will increase your enjoyment and quality of life today! I have every confidence that you can make this a part of your life and that you can:

1) Lose excess fat
2) Firm tone your body
3) Raise your metabolism and
4) Create a lifestyle of these habits

Let’s get started!

Your Game Plan

There are four aspects to achieving and maintaining a healthy, fit body.
These are: Nutrition (What you eat, when you eat it, and how much you eat of it), Cardiovascular Training (Working out your heart – and burning calories by
moving your body ex: walking, jogging, swimming, aerobics…things that make you
sweat), Resistance Training (Including Weight training with free weights,
Weight machines, resistance bands, exercise balls, and even your own body
weight – anything that gives your muscles resistance to work against),

And finally…ACCOUNTABILITY and MOTIVATION. The number one reason most people fail in achieving their weight loss and fitness goals is because they fail to make it a lifestyle. This is where accountability and motivation are most useful.

Whether you try it yourself, or work with a professional fitness trainer, you
must apply the most up to date nutrition, cardiovascular training and
resistance training information available to you. Further, if you work with a
fitness trainer you can be 100% confident that your weight loss and fitness
program is specifically created to give you maximum results in minimum time.

Getting The Edge

To ensure that you get quick and permanent results I suggest that you hire a
fitness trainer who can not only educate you, but who can also provide fuel in
the form of motivation and success in the form of accountability.

These four components are what make a person lean, toned, fit and strong – for
a lifetime. The following three tips are going to dive into each topic in depth
and give you all the “gems” you need to effectively reach your fitness goals.

Tip 1. NUTRITION

Nutrition? I thought we were talking about being fit and toned! Nutrition is a
huge part of you health and appearance. Some professionals will attest that as
much as 75% of your weight loss and fitness results are based on what you eat.
This means that you could workout all day long, but if you are eating junk,
your body will show it.

The word alone can make people cringe – as the guiltily think of the drive thru
lunch that they just ate. Nutrition is a subject that people spend their
careers studying and takes volumes of books to explain. My objective is to
teach you how to eat a healthy diet that encourages your body to burn fat
rather than store it. You don’t need overwhelming science to “get” this.

A healthy diet needs to be well rounded with the proper amount of nutrients,
vitamins and minerals. The RDA’s recommendation for daily intake of such things
is a good place to check your optimal intakes.

The first thing that you need to know about nutrition is this fact: Eating
small meals every 3 hours will increase your metabolism and reduce fat storage.
This is a proven fact that bodybuilders, models, athletes and lean people in
general abide by – and so should you.

Eating right when you wake up is vital to breaking the fast your body enters
every night. About 3-4 hours after you eat your body shuts down your metabolism
and acts as if it needs to store food. This is a great function to have if a
famine breaks out and you don’t see food for weeks. After all, if there’s
famine you’re going to want your body to work “efficiently” by storing fat, and
using it slowly.

However, you don’t want your body to store fat and burn it slowly now, right?
Since there is no food shortage or famine at the moment (and there likely wont
be one any time soon) then it is pretty annoying when your body starts packing
on the pounds. So, in order to communicate with your body that it is healthy,
well fed, and not in need of extra fat storage you need to reprogram your
metabolism. Here’s how to go about it. Start your day off with a small meal and
continue to eat small meals every 3 hours or so.

What should you eat? Here I am just going to give you general guidelines –
since we would have to sit down together to create an exact fat burning meal
plan for your body. These suggestions are a basic guideline to healthy meals
that do not promote fat storage.

Protein: 40%
Fat: 20%
Carbs: 40%

Each meal that you consume needs to have calories coming from protein,
carbohydrates and fat. Your body needs each of these in small amounts
throughout the day – when you take in a meal that is 90% carbohydrate 5% fat
and 5% protein your body is going to digest it faster (i.e. get hungry again
faster) even if the calorie count is the same as a meal with above percentages,
and you are more likely to store a percentage of the carbs as fat.

Tip 2. CARDIOVASCULAR TRAINING

What is Cardiovascular Training? Cardiovascular training is anything that gets
your heart pumping at an elevated speed. This includes walking, jogging, bike
riding, swimming, playing sports, roller skating … you get the idea!
Cardiovascular training is used to burn calories and to improve one’s overall
conditioning.

Why should I train my cardiovascular system?
Walking, jogging, biking … they all seem to take so much effort! Why should I
make myself do these when I don’t enjoy them? While cardiovascular training may
seem like a chore, you will be more than willing to hop on a treadmill after
reading the following benefits to cardiovascular training!

Weight Loss
Probably the most cherished side effect of cardiovascular training is losing
those unwanted pounds! Since your body’s decision to store fat is based on the
equation of Energy In vs. Energy Out, the more Energy Out that you have the
less energy you will have to store on your waist, hips and thighs.

Conditioning
When was the last time you got winded walking up a flight of stairs? Not the
greatest feeling was it? When you are wheezing and clutching your side ache,
you know without a shadow of a doubt that you are out of shape!

When you train your cardiovascular system you will begin to find that you don’t
lose your breathe as easily under strenuous activity. Your heart becomes
conditioned to pump faster on demand without sending you into a wheezing fit.
Your heart is the most important muscle in your body, and if you want to enjoy
the new body you are about to create, then wouldn’t you want to have a healthy
heart along with it? I know of two heart surgeons who would agree with me.

Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a few of the diseases
that you would be defending yourself against with cardiovascular training. By
losing excess weight and conditioning your body, you arm your body against
these and many other ailments.

Tip 3. RESISTANCE TRAINING

What is Resistance Training? Resistance training is anything that gives
resistance against your muscles. The most traditional resistance training is
dumbbells or barbells, but it can take on many other forms as well. Cable
machines and pulley systems give great resistance, as do elastic bands. Using
your own body weight is another way to give your muscles resistance.

Today you have many options when it comes to resistance training – but they all
have one thing in common…it will change your life!

Why should I lift weights?
Weight lifting … isn’t that kind of a macho guy thing any more? I mean, last I
checked my most successful clients haven’t been registered for any upcoming
body building shows.

“But I don’t want to look muscular and bulky.” I cannot tell you how many times
I have gotten this reaction from women when I encourage them to lift weights!
The critical thing here is that in order to be fit and toned you MUST lift
weights! No, don’t give me that horrified look! Resistance training can
literally change your entire body, let alone your self-confidence and self-
esteem, but most importantly, resistance training could possibly be the best
thing that you will ever do to keep your body looking and feeling 10 years
younger.

Read on to learn the benefits of Resistance Training.

Metabolism
Resistance training is the one thing that we do that elevates our metabolism
for hours after a workout. Cardiovascular workouts are effective and necessary,
but, after an hour of running, your metabolism is only elevated for less than
an hour before going back down to normal.

On the other hand, resistance training will literally raise your metabolism
permanently. This happens because weight lifting is actually a process of
breaking down muscle tissue and re-building it back stronger, firmer and more
tone.

This process takes time and energy AKA calories. Once you have added muscle
tone to a given area on your body it now takes even more energy to maintain
this muscle.

So here is the run down on why resistance training is such a metabolism
booster:

When you weight train you break down muscle fibers, which takes energy to
rebuild, when these muscle fibers have been rebuilt they are tighter, toner,
more firm and now take more energy to maintain. Hence: a higher metabolism all
day long. Simple, yet so effective!

• 1 lb of muscle burns about 50 calories a day
• 1lb of fat burns 4 calories a day

Toned and Sculpted
Resistance training is responsible for the beautiful sculpted and toned look
that many athletes sport. As mentioned in the metabolism section, resistance
training breaks down muscle fibers so that they can rebuild stronger. These
strengthened fibers are denser than the weaker ones that they are replacing,
thus resulting in a firmer, tighter feel.

Since we know that muscles consume more energy than fat, it is safe to assume
that when you increase in muscle you will also decrease in fat. (This is of
course assuming that your caloric intake does not increase and that your
cardiovascular activities do not decrease.)
Due to this decrease in fat, the shape of your muscles will start to be
unveiled by the shedding of the extra fat tissue that covers them. Now that’s
body sculpting!

Healthy Bone Density
Do you know millions of people are diagnosed with Osteoporosis every month? Do
you also know one of the top ways to prevent having this deadly disease occur
in your own body? Doctors say that resistance training is one of the best
activities you can do to strengthen your bones and repel Osteoporosis.

When your muscles are resisting against the weight that you are pushing or
pulling your bones are also being tugged on by your tendons and ligaments. This
tugging results in your bones building themselves stronger to compensate for
your muscles being stronger. If your muscles were stronger than your ligaments
/ tendons then they would snap right off of your bones. Your body was designed
in such a way that it learns from the stimulus given to it and it adapts to
perform better.

Other Benefits to Resistance Training
Increased Strength
Improved Coordination
Raised Self Esteem and Renewed Confidence
Feel Good Endorphins
THE FOUNTAIN OF YOUTH

Well, the secrets to lasting weight loss have been reveled. There are no pills
to take, machines to buy or breathing techniques to learn.

By now you are convinced that resistance training along with cardiovascular
training and a personalized nutrition plan are going to be worth your time,
right?

Just giving you this valuable information is not enough. If I only did that,
and stopped there, I simply would not be doing you or myself any justice.

Therefore, I’m going to go further to ensure that you receive the most accurate
solution to your fitness and weight loss problems. At the bottom of this page you’ll find a gift certificate just for you. I would like to offer you a “fitness test
drive.”

That’s right, the gift certificate below entitles you to a free fitness test
drive worth $183.

All you have to do now is call me at (301) 802-9589 before the expiration date
on the gift certificate and we’ll schedule your no obligation “fitness test
drive.”

Right now, at this very moment, you have a decision to make. You can either
call me to schedule your free fitness test drive, and take the first step to
achieve the body that you deserve…

Or you can do nothing, and fall into the trap of procrastination. Please, take
action now while it’s still fresh on your mind. Pick up the phone right now and
let’s get your fitness test drive started.

Committed to your fitness results,

Graham Harding
Grow
(301) 803-9589

P.S. Give me a call today, and see why I’m the only personal fitness trainer in Washington DC to guarantee results or your money back!

P.P.S. In just a few short months you will look back on this decision as one of the best you’ve ever made – but it all starts with a single phone call. Do it now.

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Gift Voucher Expires 28th Feb 2010