May 15, 2014
This is a much better
book than I expected. I knew from his reputation online that his
programs are successful but I thought it would either be too strict or
too vague. It is neither; it's very practical, well-thought out. The
main ideas follow:
The only thing necessary for most people to
succeed is a handful of daily behaviour changes and a shift in mind-set.
The cause of extra fat is a calorie surplus but the root causes of
overeating and inactivity are key. This program is a synergistic,
This is a
much better book than I expected. I knew from his reputation online
that his programs are successful but I thought it would either be too
strict or too vague. It is neither; it's very practical, well-thought
out. The main ideas follow:
The only thing necessary for most
people to succeed is a handful of daily behaviour changes and a shift in
mind-set. The cause of extra fat is a calorie surplus but the root
causes of overeating and inactivity are key. This program is a
synergistic, total-life approach that address the physical, mental,
emotional, and social. You will typically aim for a goal of about 2
pounds per week of body fat loss or up to 1% total body weight.
the beginning, you must use your willpower and personal discipline.
With each step, the next one becomes easier and more habitual while your
confidence builds and your momentum increases. Willpower gets you
started, but only habit keeps you going. The key is to develop positive
habits. You can either make excuses or get results, but you can't do
both. Success requires hard work as well as smart work. Work develops
your character, strengthens your discipline, and boosts your
Problems with previous attempts at fat loss have
been information isolation, dogmatic beliefs, extreme quick fixes,
complexity, and non-compliance. We believe myths because of social
proof, appeal to the masses, appeal to authority and loyalty to gurus,
anecdotal evidence, confusing correlation with causation. confirmation
bias, and appeal to tradition.
The biggest myths: calories don't
matter, metabolism matters, diet resistance, insulin resistance, and
carbs make you fat (it's still just about a calorie deficit). The only
thing you have to give up is eating more calories than you need. Choose
your priorities and put them in the right order. Make all the
environmental and lifestyle improvements to support your fat loss.
people share similar attitudes and beliefs: perception is reality so
reframe with words i.e. you get to workout and burn fat. Reframe
meanings to shift thoughts toward personal responsibility, possibility,
choice, and win-win scenarios.
Beliefs are not facts. They're
only interpretations of value judgments, generalizations or evaluations
in your mind. You weren't born with beliefs; you developed them over
time. Once you form a belief, you'll act as though it's true and you'll
tend to resist or filter anything that disagrees with it. Identity
beliefs are the strongest of all, i.e. "I am an overeater" vs " I
overeat occasionally." A behaviour is easier to change than a person.
Beliefs about values are also extremely influential, i.e. health is the
greatest form of wealth. Behaviour is the true expression of what people
believe on the unconscious level.
If you try while your mind is
preoccupied with doubts, you won't perform well and you're likely to
quit at the first obstacle. You might even sabotage yourself if your
goal is inconsistent with old mental programming. If doing something
violates your values and beliefs, your nervous system will literally
short-circuit your behaviour before you can do it.
believe I'm overweight because I can always get leaner later when I
don't need food for comfort as much as I do now. I'm also very tired and
so exercise isn't worth it. However, I want to live my life now and not
put it on hold; I don't want to wait until change is urgent, I want the
most natural, sustainable approach because it is the most effective.
Staying this course will only keep me obsessive and ashamed. I will
always need comfort and sometimes that will be food, but it doesn't need
to hurt me. All it takes is practice for healthier alternatives -
already it helps to exercise, journal, or distract myself. Using food
that way doesn't work for my mom - eating ice cream by the carton is
only a movie cliche way to show self-pity and self-soothing.
time for more accurate, empowering beliefs. It's achievable. I am able.
Remember past achievements. Accumulate small victories - record in a
journal when you meet a goal like doing certain exercises today. I must
achieve it. Enough is enough! This is an absolute must right now for
many reasons. I deserve it. I want it. Everything else in life depends
on good health. I expect it. I am willing.
Emotional hunger can
never be satisfied with food. Bingeing alone at home after a stressful
event is an inappropriate use of food for nonphysical reasons. There are
appropriate reasons for emotional eating, but eating is primarily for
fuel, nutrition, health, and building muscle.
If you want to get
leaner, you must establish a caloric deficit, which means you're
probably going to be slightly hungry sometimes. If you fear hunger, you
might routinely eat to avoid the feeling. Remind yourself there have
been times when you've been hungry and you survived. It's not about
missing out on sweets, it's about missing out on being lean and healthy.
It's not about losing freedom to eat what I want, it's about not being a
slave to food. It's not about eating with family, it's about being with
A wareness of your eating behaviours comes first.
W atch out for emotional eating triggers.
A rest the behaviour patterns when they happen.
R enlace the old behaviour with more constructive alternatives.
E stablish new beliefs about food and the right reasons for eating.
is an essential part of life because it is the stimulus for growth.
What's bad for me is continuous stress without release. When I feel
constant stress is starting to pressure me, that's my signal to rest,
relax, and recover. I work hard and sometimes it's stressful, but then I
play hard and recover. It's not food I really need, it's relaxation.
Food is a terrible way to de-stress because it only makes me feel guilty
and more stressed afterward, plus sluggish and bloated. I am what I
eat. Do I really want to eat this processed, unnatural food if it's
going to become a part of every cell in my body?
construction material for the body. I will become what I eat, as food
literally becomes the cells, organs, and tissues of my body. Food is
fuel. I will be as energetic as the fuel I put into my bodily engine.
Food is for nourishment. Nutritious foods contain everything I need for
perfect health . When I feed myself nourishing food on a consistent meal
schedule, it stokes my metabolic furnace.
It's ok to eat for
enjoyment or social reasons if I do it consciously and mindfully and I
stay within the compliance rules and quantity limits I set for myself in
advance. I'm totally conscious and aware of my beliefs about food and
the reasons I eat. I realize food can be one of life's great pleasures
and that completely denying myself of foods I enjoy is not productive in
the long run. If I eat healthy, natural foods at least 90% of the time,
I know I will get good results.
Goals: specific, measurable, achievable without limits, with deadline
goals may include outcomes for each workout. They are the steps you
need to repeat every day to achieve mid and long term goals. Eating a
vegetable with every main meal, for example.
Emotional reasons for goals provide the drive.
are the way your unconscious mind takes instructions best. Commit to a
specific time every morning right after you wake up ad at night right
before you fall asleep. This could be 5-20 minutes of reviewing or
rewriting goals by hand every day. Flood your mind with positive images,
words, sounds, thoughts, feelings about what you want, from as many
angles as possible, as often as possible throughout the day. Write down
outcome goals as well as list daily behavioural goals. Carry the most
important goal with you to read constantly. Just as the athlete imagines
herself flawlessly performing sports skills, you can imagine yourself
taking the daily action steps necessary for reaching your perfect weight
goal. Imagine yourself cooking and eating healthy, low-calorie foods,
making better choices in restaurants, going to the gym consistently, or
saying no to comfort foods in trigger situations. See yourself in your
mind's eye already having the body you've always wanted. When your
self-image changes, your behaviour changes to be consistent with that
image. Photoshop your head onto pictures of your ideal body. Place goals
strategically throughout your kitchen, home, and office where you will
see them often. Some people create a vision board, which is a collage of
various goal photos, affirmations, and motivational images. Use pop-up
software to have your affirmations appear at regular intervals.
1. Focus on the calorie deficit first and budget calories wisely.
Start building every meal with lean protein: eggs, turkey breast,
chicken breast, lean red meat, bunion, fish, shellfish, nonfat cottage
cheese, cheese, milk, or yogurt. There is also soy, tempeh, or
complementary proteins from matching vegetable proteins. 100 g of
protein or 30-40% of calories is ideal for exercising and optimizing
fat-burning on a calorie-restricted program.
3. Eat vegetables with every meal for at least 5-6 services per day - either 2 veggies for main meals or include in snacks.
4. Eat omega-3 and 2-3 servings of other healthy fats every day.
Eat at least two fruits every day.You can have more if highly active
and it fits in the budget. Although they have higher calories than
vegetables, they're still lower than other foods.
6. Eat natural starches and grains as your "X-factor." Good times are breakfast and after workouts.
7. Eat mostly foods that pass the "natural test."
8. Eat 5-6 times a day - a meal or snack every 3 hours. Soup is a good snack or meal.
9. Limit liquid calories in favour of water or green tea.
Follow the 90/10 compliance rule. What you eat 10% of the time doesn't
matter much but it will release you from the guilt of occasional
indulgences and take the pressure of perfection off your shoulders. This
is more effective than a free day.
type: walking, hiking, jogging, running, cycling, rowing, swimming,
group exercise classes or videos, bodyweight exercises or calisthenics,
high energy cost sports like tennis, soccer…
2. Cardio for 30-45
minutes at moderate intensity, or 45-60 minutes at low intensity at
least three days a week (where sessions burn at least 300 calories). Do
low intensity for at least a month before building up to high intensity.
You can increase to 6-7 times if you hit a plateau but still limit high
intensity to a max of 3 days a week.
Beginner interval workout: 4
rounds at 1:2 work/recovery RPE 7.5:3.5; month 2 6 rounds at 1:1 RPE
8.5:3.5, advanced 8-10 rounds RPE 9-10 : 3-4
3. Strength training
three days per week: semi full-body split training of supersets, i.e.
performing two exercises in a row without rest. Main exercises are
dumbbell squats, dead lifts, bench press, rows, and reverse crunches
increasing sets each weak of 10-15 reps