Welcome to my Complete Guide To Weight Loss!
I wrote this for another site and had planned to release it as an e-book. I decided it would be better to just give it away for free instead.
I wrote it a few months ago but all the information is still just as true (and will remain true forever).
If you’re looking for a different part, here they are:
- 1 Introduction
- 2 Explaining terms used in this guide
- 3 Fat Loss Overview
I am glad you have made the decision to follow this guide. It shows me that you are serious about losing fat.
You won’t regret this decision. If you follow through and apply this guide you will lose weight.
Applying the information is absolutely crucial though. Without action all the information in the world won’t do you any good. There are some books that you can read to ‘feel smart’ or for entertainment but not this one.
This guide isn’t meant to make you sound smart to your friends. The only goal of this guide is to help you lose weight. What makes this guide unique, is that I will give you only the information that you actually need to achieve your goals.
After finishing the book it is time for you to get started. You won’t need any more information so there’s no excuse to not get started immediately.
You probably shouldn’t read anything related to weight loss online for at least 6 months.
More information is not always a good thing. There comes a time when you know enough and simply need to apply it and adjust your strategy later.
I won’t waste your time with tactics or methods that only make a 1% difference.
All of the methods in this book have been used by myself and others successfully.
All of this information can also be found on the internet. However it takes hundreds of hours to dig through all the false information and get to the truth. If you are new to training and dieting (or haven’t had much success in the past) it’s impossible for you to tell good information from bad information.
If you didn’t have this guide you would literally waste months or maybe even years trying to find high-quality information. My goal is to not only give you all the tools you need to achieve your body transformation goal but to do so without wasting your time.
Time is valuable. You will never get it back.
Most books offer a money-back guarantee but no one can give you your time back.
My promise to you: I will only tell you about methods that will make a significant difference on your weight loss journey.
I’m a big believer in the 80/20 rule when it comes to weight loss. 80% of the results you get will come from 20% of the effort you put in.
A healthy diet and training plan has to be sustainable for a long period of time for it to work.
Crash diets do work. But then comes the dreaded Yo-Yo effect and you end up gaining all the weight back. With the suggestions in this book you’ll be able to make changes to your lifestyle that will change your body forever. These aren’t huge changes either. I won’t lie and say it won’t take any effort but it is possible for anyone to lose weight with this guide.
I want to change a trend I see in the online fitness community. I feel most experts (that are far more knowledgeable than me) expect people to completely change their life in order to lose weight. They themselves are very interested in health and fitness so they think everyone else is like that too.
Most people aren’t though. You probably just want to look better, feel better and be healthier. (And that’s great!)
You don’t have to and shouldn’t give up on all the things you enjoy in life. (Pizza, ice cream, alcohol, etc.)
I want you to continue doing most of the things you enjoy doing with other people (within reason). You can go out for a couple of beers with your buddies or enjoy a nice family dinner and still lose fat.
Never eating out or taking cooked chicken breast to a wedding is obsessive. As long as you follow a decent diet most of the time and train seriously you can completely transform your body.
Most people make weight loss harder for themselves. They put themselves in bad situations that require a lot of discipline. I won’t teach you how to improve your discipline in this book.
Instead you will learn some methods that will remove the need for a lot of discipline.
Unless you are already incredibly disciplined (you wouldn’t be reading this) it won’t help you anyway.
prefer to make weight loss easy for you. That way you don’t have to constantly fight yourself to stay on track. Even some of the most disciplined people eventually crack if they are constantly battling with hunger.
I try to write in a way that anyone can follow. Unfortunately the best books about training and fat loss are quite difficult for the average dieter to truly understand. The authors either want to sound smart or simply forget that the readers haven’t all studied human biology.
On the following pages I will break down the terms that are used in the book.
These aren’t perfect definitions that come straight out of a dictionary. I have just defined these terms in a way that everyone can understand.
So please don’t write to me saying that I don’t understand what XYZ is. I am simplifying this so that you can grasp the terms easily.
This should serve as reference material while reading the book. Feel free to come back to this page if you aren’t sure what something means. That is exactly what it’s here for.
A calorie is a unit used to measure energy that your body uses for activity. You can think of calories as the fuel for your body.
A calorie deficit is when you burn more calories than you consume. It is required for weight loss and mentioned often in the book. You can create the calorie deficit by either reducing food or adding exercise.
This is the opposite of a calorie deficit. If you eat more calories than your body needs you will gain weight. You are in a calorie surplus.
This is the number of calories you burn on average. If you eat exactly that number of calories your weight will stay the same.
Any type of exercise that is done for long durations of time in order to burn extra calories is referred to as cardio in this book. (Examples: Jogging, Walking, Cycling, etc)
‘HIIT – High Intensity Interval Training’
HIIT is a type of cardio. You do a sprint for 30 seconds followed by 30 seconds of jogging to recover. This is generally only done for about 20 minutes. You can burn more calories in a short period of time compared to traditional steady-speed cardio. I cover the benefits of each and give my recommendations in the ‘Training’ chapter of the book.
Counting calories simply means keeping a food journal. I will explain how to find out how many calories are in the food you eat. It’s very easy and doesn’t take a lot of time.
Flexible dieting means that you work foods you enjoy into your diet. There are no banned foods. You can and should add small amounts of your favourite foods into your diet even if they are traditionally considered ‘bad for weight loss’. Calorie counting is the way you lose weight while eating ‘bad’ food.
This is a diet approach that involves eating for 8 hours and fasting for the remaining 16 hours of the day. It’s a great way to reduce your hunger which is why I recommend it.
‘Daily Calorie Allowance’
This is the amount of calories you should eat per day in order to lose weight.
Satiation refers to how filling a food or meal is. The more satiating the better because it makes eating fewer calories easier.
All the food you eat over the course of time are what make up your diet.
Or: Diet can also refer to the process of trying to lose weight.
Carbohydrates, dietary fat and protein are macronutrients. Macronutrients have varying amounts of calories per gram and aren’t equally satiating.
This is a macronutrient found in almost all foods. It won’t necessarily make you fat. Dietary fat is not to be confused with body fat.
Body fat is energy that has been stored on your body. If you eat too many calories you will store body fat.
These exercises train multiple muscle groups at the same time. For that reason they are very efficient and make up the majority of any good weight training program. Examples of compound exercises would be: Squat, Deadlift, Bench Press, etc.
Progressive overload means adding weight to the bar regularly. Used correctly it will make you stronger, leaner and more muscular in the quickest way possible.
A stomach vacuum is an exercise that involves pulling in your stomach. It has been used by body builders for years because it helps to make your waist appear smaller.
This is how you do a stomach vacuum:
That’s quite a long video (10 minutes) but I think it’s worth watching in full because he explains the benefits of the exercise as well as what it is you are doing.
I won’t waste any more time now. In the first chapter we talked about some basic ideas about weight loss and then I explained the terms used in this guide.
Now it’s time to get to the main point: You want to lose weight. That’s why you bought this guide.
That brings up the question though:
How do you lose weight?
Weight loss is incredibly simple (at least in theory).
All you have to do is consume fewer calories than your body burns over time (over time meaning days, weeks and months).
A calorie deficit is the only way to lose weight. All the successful methods are just ways to get you to eat fewer or burn more calories.
There have been teachers and professors that ate only fast food for a couple of months and lost weight. They tracked how many calories they were eating and made sure they burned more than that by adding exercise.
They did it to prove a point though. Eating only fast food is definitely not a good idea if you want to lose fat. You will be hungry all the time, not feel well and constantly want to give up.
If you want to lose fat in the easiest way possible you won’t be able to eat fast food three times a day.
These experiments do show us a couple of things though:
- A calorie deficit is all that matters
- Traditional advice is often wrong
- Counting calories is the key to weight loss
- You can eat foods that you love while still losing fat
I have just told you that weight loss is simple. You are probably thinking: Then why doesn’t everyone lose weight?
That’s quite a good point actually. Weight loss is simple in theory. Once you start dieting it no longer seems as easy. Your mind will trick you into eating more.
You will lose discipline after dieting for a couple of weeks. This is normal for most people.
Dealing with constant hunger, while staying on your diet is almost impossible.
So in this guide we will focus on ways to avoid hunger and make the weight loss journey easier and more enjoyable.
A calorie deficit is all you need to lose weight. Eventually you will come to a point where you have to eat a very small number of calories if you want to continue losing weight. Hunger will stop you from making any more progress at this point. If you haven’t started yet you might think you can just fight off hunger.
Trust me, you can’t.
Sure you can fight against hunger for a short time. But eventually, everyone but the incredibly disciplined will crack.
So you want to avoid eating a very small number of calories. The way you do this is by training and being more active.
I will go over the details later in this book but I believe everyone who takes their goals seriously should lift weights. If you lift weights you will gain some muscle which will burn calories even as you sleep.
The more muscle mass you have the more calories you burn while you sleep. That is why lifting weights is more important than cardio for weight loss.
Don’t get me wrong, cardio is useful too. It’s a great way to burn some extra calories. With cardio you only burn calories while you exercise though. The amount of time you invest largely determines how many calories you burn. If you are very busy with work or raising a family this becomes a problem.
I will explain how you should train to lose weight in a later part of the book. For now just remember that trying to lose weight without exercise makes it harder. You want to make it easy for yourself so that you aren’t tempted to quit.
Weight training and cardio let you eat more and still lose weight.
The more you can eat while losing weight, the easier the diet is to stick to. So weight training and cardio is obviously a crucial part in the fat loss process.