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A Real World Guide to Fat Loss and Muscle Gains! Plus Tricks That Are Key to Long Term Weight Loss!

I am writing on an E-zine because many of my friends have been telling me to share my knowledge about diet and exercise. I’m just someone who has fought without looking and feeling like I want to. I finally realized how sad I was and decided to do something about it. I hope that’s why you took the time to read this. I really care and I want to help you if you really want to live longer and be happier. It only takes the desire and determination to really want to change. And that’s it. The key to weight loss or whatever you want to achieve is in your head. I can only give you tools and instructions on what to do and how to use them. So with that said here we go.

Gaining weight and losing weight is very easy to manage if you just look at it for what it is. First of all your body burns a lot of calories no matter what you do. So, even if you didn’t exercise that day, or even last week, that doesn’t mean you won’t lose weight. It comes down to eating fewer calories than your body needs that day or week, and then losing weight. Now here’s the curveball: No one wants to limit the amount of food they eat. The truth is, pushing off the plate is no fun. So, if you like to eat and exercise a lot, you should increase the amount of calories your body burns. There are two main ways to do this and I recommend both. Do more! Start small like parking outside the parking lot at the grocery store. It will be less hot in the air waiting for the front seats and you will get a little cardio which can add up for the whole day.

I don’t expect you to start running two miles a day five days a week, and I don’t either. Be honest. A short walk 2-3 times a week is a good start. Another way and my secret to eating and staying thin is lifting weights. Bad advice has been given to people over the years. I keep hearing people say “I don’t want to be too big”. I can assure you that you will not gain weight from light weight lifting. The key is to build and mobilize muscles throughout your body. The more muscle you have, the higher your metabolism. so your body needs more calories throughout the day. So if you build lean muscles and strength you can eat more, because your body is burning more even if you are just lying down. The easiest way to look at this is that you can have a small 4 cylinder car that burns fuel (food) in one day. Or a Fast Sports Car that looks great, performs great and needs more fuel (fuel) to feed its V-10 power plant. I eat a lot and have friends who look at me now and wonder how I stay so slim and in shape all year. I have a lot of muscles from lifting very light weights, which makes my body really good at burning calories.

So the two things learned above: cardio is good, but remember you burn calories while doing it. Weight Training is better for long term fat loss. Once you develop a lean body your new lean muscles will burn the fat you carry. Even if you are just lying down. This is my biggest secret that no one tells or knows.

I’ll go over the types of cardio I choose and some very simple weight training keys that are without question the only way to save time and get results. But now let’s talk about food. What do most people start doing when they eat? They start eating fruits and drinking water. No! Please don’t do this. These are probably the two worst things you can do. But I see it all the time on TV or in the shopping lists in the mass market. Let me say this: You want to stay away from everything with sugar. When you eat sugar your body stops burning fat. Yes that’s right, enough with all those products. You should include Complex Carbohydrates (Broccoli, Asparagus, Sweet Potatoes, and other whole grains) and sources of protein (Chicken Breast, Turkey, Lean Ground Beef (I’d say LEAN), Ham , Soy, Dairy free cheese, egg whites, egg whites, etc.) You have to be creative in your meals to make them taste good because who wants to eat carbs. Remember that we are looking for long-term, life-changing habits that we can sustain. So start with two eggs and the yolk in the morning and work up to one whole egg and two egg whites. We need a balance of Protein, Carbohydrates, and Fats to keep our bodies fit and healthy. I will go into more depth about this later but I aim for 40% of my calories from Carbohydrates, 30% from Protein and 30% from Fats.

I know the above doesn’t answer all the questions you may have and I will go deeper with each step as I write. Please feel free to contact me if you have any serious questions. I’m here to help, and you can bet that you’ll be successful if you commit to a new healthier, leaner, stronger, fitter you.

Hello,

Brent Palmer

As always, check with your doctor before you try and do any type of diet or exercise.

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