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  • 1. A Foolproof, Science-Based Diet that’s 100% Guaranteed to Melt Away 8 to 16 Pounds (4 to 8 kgs) of Stubborn Body Fat in Just 14 Days! LAUNCH HANDBOOK BY BRIAN FLATT
  • 2. Introduction����������������������������������������������������������������������������������������������������������������� 4 Rapid Weight Loss������������������������������������������������������������������������������������������������������ 6 Why 2 Weeks?������������������������������������������������������������������������������������������������������������ 7 The Truth about Weight Loss.�������������������������������������������������������������������������������������� 8 How We Get Fat��������������������������������������������������������������������������������������������������������� 9 How to Get Thin�������������������������������������������������������������������������������������������������������� 11 Nutrients�������������������������������������������������������������������������������������������������������������������� 12 Protein, Fat and Carbohydrates��������������������������������������������������������������������������������� 13 Fiber�������������������������������������������������������������������������������������������������������������������������� 19 Fruits and Vegetables –The “Miracle Fiber”���������������������������������������������������������������� 20 Water������������������������������������������������������������������������������������������������������������������������ 24 Metabolism���������������������������������������������������������������������������������������������������������������� 25 A Surprisingly Simple Way Anyone Can Rapidly Accelerate Weight Loss������������������� 27 The Undisputable Rules of Fat Loss��������������������������������������������������������������������������� 42 How to Increase Catecholamines (and Lower Insulin)������������������������������������������������ 45 Reducing Calories the Right Way������������������������������������������������������������������������������� 45 Reduced Carbohydrate Intake����������������������������������������������������������������������������������� 49 Starvation Mode�������������������������������������������������������������������������������������������������������� 52 Exercise..������������������������������������������������������������������������������������������������������������������� 53 Stubborn Body Fat���������������������������������������������������������������������������������������������������� 55 Fat Burning Supplements������������������������������������������������������������������������������������������ 56 Summary������������������������������������������������������������������������������������������������������������������� 57 Table of Contents
  • 3. Launch Handbook 41Introduction Manual Copyright © INTRODUCTION Congratulations on picking up a copy of The 2 Week Diet! I’m 100% certain that if you apply the methods in this book, you will be well on your way to creating the body of your dreams. From day #1 on The 2 Week Diet, you’ll see your scale moving, your body shrinking and your clothes fitting better. And not only will you begin to dramatically improve your physical appearance, you’ll feel healthier and more energetic than you have in years. For many people, these significant and immediate improvements in appearance and wellbeing often result in greater confidence and even a whole new outlook on life. I sincerely hope this is your experience! The 2 Week Diet was created as a solution to all of those 'mainstream' diet programs on the market which are time-consuming, inefficient and just plain ineffective. After reading well over 500 medical studies, dozens of diet books and reviewing hundreds of diet systems, programs, gadgets, pills and potions, I have put together what I feel is the 'end-all, be-all' rapid weight loss diet system – the best ever created. But don’t get me wrong … this is not just unproven theory. This book is the result of more than a decade of research AND more than two-and-a-half years of real-world 'tweaking and testing'. Understand that this is not another one of those diets which works for some and not others. This diet works for everyone. And not only does this diet work, it works fast, and it works every time – without fail. I decided to take time from my busy schedule to write this book after a great deal of encouragement from my friends, family and personal training clients. All of them have not only complimented me on my ultra-effective diet system and urged me to take it public — they have also praised my ability to break down difficult concepts so that anyone can apply them and enjoy success. I have worked to condense this book into as few pages as possible, in order to give you the 'meat' of the system without all of the dry, boring medical data which goes along with it. Introduction
  • 4. Launch Handbook 74Introduction Manual Copyright © Why 2 Weeks? Research has shown that most overweight people are carrying around 8-16 pounds of unwanted body fat. Research has also shown that most diets fail. From my experience, most diets fail because they take the long, slow, boring approach to weight loss. When weight comes off at 1-2 pounds a week, the rewards for the sacrifices it takes to get there really aren’t worth it. The 2 Week Diet accomplishes in two weeks what most diets take 4-5 months to achieve. The 2 Week Diet was specifically designed to be an extremely rapid method for burning between 8 and 16 pounds-plus of body fat. I understand that for a diet to be ultra-successful, it absolutely must produce very rapid results. When results come quickly, the dieter receives necessary feedback that the diet is working, and that it’s worth doing. This results in the dieter sticking with the diet. When the dieter sticks with the diet, the results snowball and the outcome is successful weight loss and a brand new body. This is why The 2 Week Diet works! You will soon see that you will notice favorable body composition changes in the very first couple of days on the diet. In the very first week alone, you will likely see in the neighborhood of 10 pounds of fat stripped away from your body. Your clothes will be looser … you’ll feel lighter … and you’ll look and feel 10 times better! Why 2 Weeks?
  • 5. How to Get Thin 8 Copyright © How to Get Thin As previously stated, I don’t have any 'magic solutions, pills or potions' for weight loss. What I do have are the only scientifically-proven methods for rapid fat loss and the reasons why they work. When these methods are combined, you can rest assured that you have the ultimate blueprint for losing weight fast. In well over a decade of research, there is simply no faster way to lose weight than the methods you are about to learn. Just keep in mind that while the solutions may sound simple at face value, the devil is in thedetails, as you will see. Before we get started with the rules of fat loss, let’s first take a look at metabolism and nutrients and how they both affect weight loss and weight gain. This will give us a primer for everything to come. Launch Handbook 11
  • 6. Launch Handbook 1815Introduction Manual Copyright © arbohydrates Although carbohydrates are the most common source of energy in humans, the simple fact is that there is not a single carbohydrate that is essential to human life. Also, you should note that sugar provides absolutely zero nutritional value – ZERO! Carbohydrates are classified into two types: simple and complex. Simple carbohydrates are also known as simple sugars. Simple sugars are those found in refined sugars (and the foods they are made with, such as cookies, candies, etc.) but also in food like fruit and milk. Complex carbohydrates are known as starches. Starches include grain products such as cereals, bread, pasta, crackers and rice. Like simple carbohydrates, complex carbohydrates can be refined or left unrefined. Refined carbohydrates are considered to be less healthy as the refining process strips away much of the vitamins, protein and fiber. Unrefined carbohydrates cause less insulin spike and because of that, they are considered to be the healthiest of the carbohydrates. Regardless of whether the carbohydrates are simple or complex, they both cause spikes in blood sugar. As you will see shortly, these spikes in blood sugar are the #1 cause of unwanted body fat. C
  • 7. Water Copyright © Water Most people I know are guilty of not drinking enough water. Drinking adequate amounts of water every day is absolutely essential for weight loss. If you don’t drink enough water, you simply will not get the full weight loss benefits that you’re after. Water helps your kidneys work at full capacity. When your kidneys aren’t working at full capacity, the liver needs to help out. The problem with this is that the liver is responsible for metabolizing fat in your body. When your liver is helping out the kidneys, it can’t do its job, as far as metabolizing the fat we need to burn, at full capacity. When on The 2 Week Diet, you will lose water weight along with body fat. Remember, water weight is still weight and partly responsible for bloat and tight-fitting clothes. The fact is, carbohydrates are hydrophilic (which means they cause water retention) and water retention is not something we want. Protein, on the other hand, encourages water to be released from the body. Once you restrict your carbohydrate intake, you will begin to let loose some of that stagnant water that is being stored in your body. Because of this, it is essential that you consume enough water every day to avoid dehydration. Further, water acts as your body’s filte , fl shing out dead cells and waste. Because you are burning a great deal of fat during The 2 Week Diet, you will need ample water to help flush out the by-product waste of fat burning. You will find that when you restrict the amount of carbohydrates you eat and increase the amount of water you drink, your body stops storing water and will use it more effectively. This results in a lighter and 'cleaner' body. My advice is to drink 8-10 glasses of water every single day. This amounts to about a half a gallon of water. This may seem like a lot of water at first, and you may have to actually force yourself to drink that much. However, once you do this for a while, you will regain your natural thirst and actually be thirsty for this much water every single day. And again, once you begin drinking this much water, you will find that your body will not retain water, but will instead use it to flush your system – keeping it clean and functioning right. Launch Handbook 24
  • 8. Launch Handbook 25 Copyright © Metabolism The primary function of our metabolism is simply to provide the right amount of fuel (at the right time) to keep our bodies alive and functioning properly. It accomplishes this through a complex series of chemical reactions whereby food is converted to the energy we need. When we eat, the food we swallow enters our digestive tract and is broken down by digestive enzymes. Carbohydrates are converted to glucose, fats to fatty acids and protein to amino acids. Once these nutrients are broken down, they are absorbed by the bloodstream and carried into the cells of the body. Our metabolism then works to release these nutrients as energy, using them to build and repair lean tissue or store them for lateruse. There are two basic metabolic processes — one is constructive and is responsible for building and storing energy for the body. The other is destructive, though in a positive sense, as it breaks down nutrient molecules to release energy. The constructive metabolic process is called anabolism, while the destructive process is called catabolism. Anabolism promotes the growth of new cells, the maintenance and repair of tissues, and the storage of energy — usually through body fat — for future use. Small nutrient molecules are converted into larger molecules of protein, carbohydrates and fat. Catabolism is responsible for immediately providing the body with energy to use. Instead of building up nutrient molecules, it breaks them down to release energy. These two processes do not occur simultaneously but are balanced by the body based on several factors. Catabolism, in particular — though some attribute this to overall metabolism — has three components: Basal metabolism: Sometimes called resting metabolism, this is the metabolism component responsible for keeping you alive by ensuring normal body functions. Even if you are bedridden the whole day, basal metabolism is still at work. Basal metabolism is the metabolism’s main component, as 60 to 70% of the calories from the food you eat are used for this. People who want to lose weight usually aim for a higher basal metabolic rate(BMR). Physical movement: This can range from a simple moving of your fingers to strenuous exercise. Adding physical movement to our lives increases the amount of calories our bodies need. When we reduce the amount of food we need, these calories must come from our stored body fat, as you will see. Thermic effect of food: This indicates the digestion and processing of the food you take in. Depending on the type of nutrients you consume, approximately 10% of the calories of the foods you eat are burned through this. As you will see, the digestion of certain foods will require much more calorie expenditure than others. Protein takes a lot of calories to digest while carbohydrates take far less. 1 2 3 Metabolism
  • 9. Launch Handbook 382Introduction Manual Copyright © While I have done my best to put this book together without any 'fluff', I feel it is extremely important to explain the reasons behind the methods. Like many people, I like to skip ahead and get to the 'actionable' parts of the system. When I do that, however, I usually don’t get the exact results that are promised. That’s because, like most people, I tend to take what sounds good to me … while ignoring the parts that I don’t particularly like or want to do. Please trust me on this, and read this entire book. You have to know the reasons why the system works. When you fully understand the science, you will be far more likely to follow the 'rules' – and in return, you will see some very dramatic weight loss. The 2 Week Diet is broken down into three main components for easy reading. • Diet: The diet portion of The 2 Week Diet is just that — the actual diet. It consists of four phases with radically different elements. For example, during Phase #1 of the diet, you’re very likely to see weight loss around 5-8 pounds. In Phase #4, you’ll learn how to determine your BMR, and how to use it to calculate the calories and nutrients you’ll need each day to meet your weight loss goals. You’ll also learn how to effectively time your meals, how to create a 24/7 fat burning environment through the foods you eat, how to balance your hormones to increase fat burning, and how to use optional supplements to dramatically increase your weight loss. • Exercise: While the diet portion of this book alone will turn your body into a fat burning furnace, I have added quality exercise routines which can nearly double your results. One of the reasons most diets fail is because the amount of exercise needed to make the diet work requires way too much time. But when it comes to exercise, fat loss is actually driven by intensity — not time. With The 2 Week Diet, you’ll enjoy some serious fat-burning and body shaping workouts in just 20-30 minutes per day. • Willpower, Motivation and Mindset: Most people find this section eye-opening, because it dispels some of the often-repeated, common myths about willpower which prevent many from succeeding. It’s not only interesting, but an important element of this diet plan. This section will help you power through your willpower challenges, and give you a host of easy-to- follow options which virtually guarantee your success on The 2 Week Diet. All in all, the pages you are reading are absolutely guaranteed to help you strip off 5 … 10 … 15 … even 20 pounds or more of stubborn fat from your body over the next 14 days. But more importantly, thisbook is going to give you the keys to creatingthe body you’ve always wanted, because you can use these methods to become as lean and healthy as you desire. Yes, I’m talking about six-pack abs, and even single-digit body fat percentages, if that is what you want to accomplish. This book is going to give you the ultimate 'secrets' on how to lose weight virtually on-command, and how to keep that weight from ever coming back. In reality, this book will give you a new life. A life in which you are no longer embarrassed about your weight or body shape; a life filled with happiness and increased self-confidence; and most importantly, a longer and healthier life for years and years to come. Copyright © An Abundance of Natural, Organic, Nutrient-Dense Ingredients Combined into a Single Green Powder Most supplements are not natural. They’re actually manufactured in a lab in a process that provides a small fraction of the nutrients, vitamins, and minerals found in nature’s whole foods. Daily Energy® is made with the highest quality whole foods available. Even better, this powerful combination of super foods is freeze-dried when they are at their freshest to preserve as much of nature’s nutrition as possible. And there are no shortcuts taken in creating the product either. Instead of using the standard (and cheaper) hot-milling process, each and every ingredient in Daily Energy® is cold-milled to maintain its integrity before being combined into a single delicious and super-healthy green powder. The synergistic effect of combining these 70+ organic and natural ingredients in very specific quantities and combinations provides incredible health benefits you’d never get from eating each ingredient individually. Shortly after adding Daily Energy® to my daily routine, I felt more energized and alive than I’ve felt in years. Most people notice the difference after just a few days. And it gets even better. Aside from the tremendous health and weight loss benefits, Daily Energy® is … A Simple, Great-Tasting Weight Loss Shortcut Most of these healthy green powders taste like grass clippings. That makes them tough to swallow and gives you good reason not to use them. Daily Energy® is naturally sweet. And all the health benefits I’ve covered so far are packed into a single scoop you can consume in just 30 seconds per day. Whether you mix it with a glass of water or add it to your favorite smoothie recipe, you’ll look forward to this ultra-healthy energy boost every day. After all, you’ve discovered about super foods today, I think you’ll agree that Daily Energy® is hands down the single best and fastest way to nourish your body with the nutrients it needs every day. It will also help you achieve optimal results in the shortest amount of time with this program, The 2 Week Diet.
  • 10. Launch Handbook 4523Introduction Manual Copyright © How to Increase Catecholamines (and Lower Insulin) There are five main ways to simultaneously increase catecholamines while reducing insulin. These methods include: 1. Reducing caloric intake 2. Dietary fasting 3. Reducing carbohydrate intake 4. Exercise 5. Supplements Unlike most diet and exercise programs, we are going to employ all four of these methods in order to give our bodies the ultimate environment to release fat from our fat cells, so that it can be used by the body for fuel. Before moving on into the specifics of the diet, I would like to first address each of the four fat-
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