The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
Format: PDF / Kindle (mobi) / ePub
The Rapid Fat Loss Handbook
A Scientific Approach to Crash Dieting
About the Book
The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.
I based the program around the idea of creating a diet that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals. This provides simply the safest and sanest way to lose fat quickly without sacrificing health (or muscle mass).
Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market. With purchase of the book, you’ll also receive instructions for how to access an online calculator that will set up the diet and provide food recommendations.
As well, the diet also incorporates concepts I’ve discussed on this site: free meals, refeeds and full diet breaks to help with both adherence and the body’s tendency to fight back when dieting. Guidelines are provided for when to take them, how to use them, etc.
In addition, guidelines for moving back to maintenance, as well as for using the program to transition into a more moderate fat loss diet are provided in detail.
Specific training guidelines are also provided in order to provide the best results with the least time investment. Massive amounts of exercise aren’t needed; quite in fact, too much exercise while on the rapid fat loss program can hinder results. Quite in fact, for the extremely overweight, no exercise is actually required to reap the benefits of the program.
The book provides specific recommendations (for everyone from beginners to advanced trainees) for both resistance training and aerobic activity in terms of how often and how much will provide the best results.
As well, realizing that most people can’t or won’t join a gym, I developed a small home-exercise handbook outlining a basic routine that can be followed with no or minimal equipment. This is included with your purchase as a digital download.
Table of Contents
Chapter 1: Just how quickly?
Chapter 2: When is a crash diet appropriate?
Chapter 3: Basic nutrition overview
Chapter 4: Nutrient Metabolism Overview
Chapter 5: An Overview of the Diet
Chapter 6: Estimating body fat percentage
Chapter 7: Exercise
Chapter 8: Setting up the diet
Chapter 9: Metabolic slowdown and what to do about it
Chapter 10: Free meals, refeeds and diet breaks
Chapter 11: Ending the Diet – Introduction
Chapter 12: Moving to Maintenance: Non-counting Method Part 1
Chapter 13: Moving to Maintenance: Non-counting Method Part 2
Chapter 14: Moving to Maintenance: Calculation method
Chapter 15: Back To Dieting
Appendix 1: BMI and Body fat charts
a soluble fiber (think guar gum or psyllium husks). Of course, it would be easy enough to design a product that would avoid this problem (note to interested supplement companies: my email address is in the front of the book). The problem in my mind is that, while this generates amazing weight/fat loss in the short term, it does nothing to teach or retrain overall eating habits in the longer term. I’ll talk about this more in the chapters on how to end this diet but recall that one use of the
http://www.bodyrecomposition.com 2.0. But, unless you’re just interested, you really don’t need to know the details. So when you start a diet, eating less and losing weight, your body notices it and starts to adjust metabolism downwards. Appetite/hunger tend to go up and many hormones change. In essence, this is the ‘starvation response’ that everybody tends to talk about. Metabolism (and weight/fat loss) slow and you get so hungry that you tend to break your diet, frequently eating so much
refeed), a full diet break should be followed at the end of the dieting period. Table 1 on the next page gives an overview. Page 48 http://www.bodyrecomposition.com Table 1: Frequency and duration of free meals, refeeds and full diet breaks Category 1 2 3 Full diet break Every 11-12 days Every 2-6 weeks Every 6-12 weeks Free meals No 1 per week 2 per week Refeeds 2-3 full days at the end 5 hours once/week None So category 1 dieters have the joy of going straight through without free meals
crap (and this may be true in the artificial world of the lab and under some very specific circumstances), in the real world this just doesn’t turn out to be the case. A great many people (note to critics with poor reading comprehension: I didn’t say ALL people) can readily overconsume such foods. And the fact is that they can be somewhat energy dense (meaning they contain a lot of calories in small bulk). If you don’t believe me, go get a box of pasta and look at just how little pasta makes a
trauma, some amino acids also become conditionally essential but this isn’t that important to this book. Proteins have a number of crucial roles in the human body but most of them are structural (meaning the protein is used to build things). Many hormones are made of protein, your organs, muscles, skin and hair are made of protein; protein has several other roles in the body as well. Something to note is that, in contrast to carbohydrate (which is stored in both muscle and liver) and fat (which