7 Secrets to Permanent Fat Loss and Fitness by Rob Poulos - HTML preview

PREFACE

I want to welcome you to my 7 Secrets Of Permanent Fat Loss And Fitness eBook.

And let me also congratulate you. Even though it cost you nothing to download this information, realize that you’ve taken the all important FIRST STEP in getting the body and health that you desire.

Now, before I get into the actual 7 Secrets, let me tell you a little bit about why you should pay close attention to what I say when it comes to fat loss and fitness.

You may already know that I spent over a decade of my life experimenting and testing out nearly every fat loss and fitness method or product I could get my hands on. You see, I was on a mission to find the quickest and easiest way to achieve ultimate health and fitness.

I had struggled with my weight for most of my life, and by the time I hit 30…the bottom fell out. I was fatter than ever, had little energy for anything beyond my job, and my self confidence was at an all time low. It’s not that I hadn’t tried my hardest to lose the fat and boost my energy, it was just that I was so busy with my work and my family (my wife and I had just had our first child, our daughter Sarah).

Some of the mainstream fat loss methods and diets I tried worked for a little while, but I just didn’t have the time they required…or I wasn’t ready to continually starve myself or deal with the crazy carb restrictions for too long.

I knew that if I was going to succeed in my own fitness goals, the method would have to be simple to follow and require very little of my time (It shouldn’t be that difficult, right?). I also found out quickly, as you may have, that spending countless hours on the treadmill, trying to stick with an unusual fad diet plan, or using the latest exercise gimmick just doesn’t work like you think it should…if 4

you can even stand it for more than a few weeks.

I’ve spent over twenty three thousand dollars of my own money learning what works, what doesn’t work, and most importantly…what works while being simple to follow and with the least amount of time commitment. It is these specific secrets and techniques that helped me shed over 42 pounds of unwanted fat and drop 10 inches off my waist, all while building lean and sexy muscle, strength, and cardiovascular health (yeah, it sounds incredible, I know…but facts are facts!). And it is this information that led me to creating these 7 Secrets Of Permanent Fat Loss And Fitness for you.

Look, I understand how difficult it can be to take the first step toward realizing your goals, whether it is in your work, your finances, your family, or your health.

In reality most people don’t even get this far, so the fact that you took this initial step by getting your copy of this eBook already separates you from thousands of other people out there, virtually lost in a sea of confusion (that’s not your fault by the way).

So here’s to you…you’re about to learn about some amazing techniques, that if you let them, can change your fitness level and literally transform your life.

But you know, I didn’t plan on spending the past 10+ years of my valuable time testing fitness theories and products…I thought it was going to be relatively easy to find the answers I wanted.

Wow, little did I know that sifting through all of the hogwash and traditional fitness material to find the techniques that actually work with efficiency was almost maddening! There were times when I was frustrated, confused, and downright mad at myself for being duped into trying some of this stuff.

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But in the end, it was all worth it for me because I was able to discover a group of techniques and secrets that I use to stay in top condition…and all while satisfying my minimal time requirements.

And once my friends and family got a look at the new me, they all wanted to know just what the heck I had done. So I’ve put these secrets to work for my family, friends, and now readers just like YOU, so that you too can benefit from this incredible information.

But I’ve got to tell you, I’m a little jealous. What my students and readers benefit from now, from just a click or two of the mouse, I had to spend over a decade to get!

Besides the various specific techniques that have helped me and thousands of others get in and stay in the best shape of their lives, I also discovered some qualities that you must possess if you expect to succeed with your health and fitness goals. I analyzed dozens of successful people and noticed that most all had similar special qualities, or secrets, that allowed them to break past the barriers that usually stifle most everyone.

I’m talking about the fact that winners in life (no matter what the discipline) carry with them certain habits and behaviors that simply foster success. When you combine these with the actual fat loss techniques I’m going to share with you, getting in the best shape of your life quick isn’t only a possibility, it’s a near certainty!

EXERCISE AND DIETS TODAY: A SAD STATE OF AFFAIRS!

Now, we’re just about to get into the first secret, but let me talk for a minute about why I believe so strongly that the methods I recommend are among the best choices compared to the other various methods out there today: 6

• Popular and mainstream methods of losing fat call for going on a strange fad or crash type diet. Well, these diets can work in the short term, but FAIL EVERY TIME because they are based in a short term mindset and are too restrictive. They’re unrealistic and your body knows it. While they may cause weight loss initially, a good deal of this weight loss is water weight and metabolically active muscle tissue.

If you lose muscle tissue you’re making it harder to lose fat because you’re lowering the amount of calories it takes to sustain your body weight. I don’t have to tell you that once you go off these diets you’ll end up fatter and more de-motivated than ever! That is not healthy.

• Popular and mainstream methods also call for the heavy reliance on aerobic exercise as the primary and often only method of exercise for fat burning. Aerobic exercise must be performed too long and too frequently for most people with a life, and let’s face it, most aerobic machines end up as coat hangers, because for most people spending 2-4 hours or more a week doing aerobics is flat out boring.

Heavy reliance on aerobic exercise can also bring about a host of other issues, including muscle loss, and overuse injuries and muscle imbalances.

What’s worse, long duration aerobic exercise can actually reduce the capacity of your heart and lungs to perform work…which can be terrible for long term health, increasing your risk for heart attack.

Now, I’m not saying you should sit on your couch all day to avoid cardiovascular exercise. What I am saying is that there is a much more efficient way of literally transforming your body than spending hours a week running to nowhere (and it only takes 15-26 minutes, 2-3 times per week!).

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THE BOTTOM LINE IS if you focus on making a solid lifestyle change with techniques that you can realistically implement and follow for the rest of your life, the problems with the typically recommended methods described above will be eliminated entirely.

So considering all that, let’s take a look at a hypothetical example of two people and their fat loss and fitness options. Let’s say both people are about 30 years old and want to lose about 20 pounds of fat. They also want to improve their physical appearance and their overall level of fitness, getting stronger and gaining endurance so that they increase their energy in everyday physical activity. They also have an eye on health and want to reduce their risk factors for heart disease, cancers, and other far too common diseases.

PERSON A: DAVE

Let’s say person A (we’ll call him Dave) follows the typically recommended diet and exercise methods available today. Dave goes on a variety of diets periodically, because each time he loses weight on one, it starts to come back once he goes off of the diet, so he hops onto the next one that floats his boat. He also starts exercising, performing 30 minutes of moderately paced aerobic or cardio three times per week to burn calories and fat. After a few weeks, he doesn’t see the progress he’d like to, so Dave bumps it up to 45 minutes, 4 times per week. Still, though, progress is not satisfactory, and he might start to notice some aches and pains in his knees, hips, or ankles.

Dave then starts to think it might be his diet that isn’t working (after all he’s

“putting in the work” in the gym), so he eats even less food or cuts his carbs out almost entirely. Meanwhile, depriving himself of various essential foods has left Dave on the edge of a mental breakdown and a major pig out (I’ve been there before too!).

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A few more weeks pass and Dave is growing increasingly de-motivated as he is getting very little results for all of the effort he’s putting forth. By now he’s probably lost a few pounds but doesn’t look much different in the mirror. So he decides to add in some resistance training, because he read it is good to have more muscle mass on your body for fat loss and other health benefits. So now he’s in the gym 5 or 6 days a week, for up to 2 hours per session!

Dave’s close friends and family wonder where he is all of the time. At this point he may be having trouble sleeping at night from being overworked, may end up getting a cold or flu from too much stress imposed on his body from the exercise frequency and lack of results, and all but give up on his weight loss and fitness goals for a while.

But you know the craziest part? The worst part of this story? Dave will probably return to some form of the above recommendations in a few months, when the next fad diet, miracle weight loss pill, or exercise gimmick strikes his fancy. So at the end of this period, he will probably have made little fat loss progress if any, and little or no muscle or strength gain.

Now what’s really unfortunate is that Dave’s story happens time after time after time with, dare I say, 99% of people trying to lose fat around the globe. Let’s take a look at what person B is doing instead:

PERSON B: JULIE

Now let’s assume person B (we’ll call her Julie) chooses another path, the road less traveled, that most people are completely oblivious to (like I was a few years back). Julie starts out the right way with her diet adjustments and makes sensible choices and understands that starving herself or limiting certain wholesome foods like complex carbohydrates is not the long-term answer.

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She focuses on foods that are rich in nutrients, and drinks plenty of water throughout the day. She’s naturally satisfied when she eats, and she’s not holding back an urge to shove the next fat laden sugar loaded thing she sees down her throat. As a result she’ll most likely start seeing fat come off relatively quickly and it will have seemed fairly easy, almost natural.

Julie also uses resistance exercise properly two or three times each week, for 15 to 25 minute sessions. She’s in and out of the gym, quickly, getting her workout done and back home to allow her life to continue on her terms. She’s rapidly increasing her strength, endurance, and adding shapely and sexy lean muscle to her body. She starts to take notice of the differences in the mirror in just a few weeks, and so do her friends, which spurs her on to even further progress. She tracks her improvements from workout to workout, which is very self-motivating.

After a few more weeks, her friends really take notice and ask Julie what her big secret is and when she starts to reveal some of her strategies, their friends laugh it off…”Twice a week in the gym, that’s it?”, “You’re eating carbs too? Oh, I can’ t do that, it wouldn’t work for me…” they might say.

Meanwhile her body continues to evolve into a fat burning machine and she’s able to maintain permanent fat loss and fitness for the rest of her healthy life, while severely reducing their risks for disease, and all with little time commitment.

Now, that’s just a hypothetical example, but it is entirely possible if you use the right approach along with the techniques I’m going to share with you. If you take the steps to change your lifestyle correctly, you have the potential to literally change not only your body fat percentage, but all aspects of your life.

When you are truly happy with what you see in the mirror every morning you feel empowered to conquer anything. Charles Atlas, one of the pioneers of health and fitness from the 1950’s, once said that he didn’t care if everyone in the room was 10

smarter than he was, because he knew that he could KICK EVERY ONE OF

THEIR BUTTS!

I love this statement, because it speaks to the truth that when you are confident about your body, you feel incredibly strong and powerful in everything else you do.

Any investment you make today to improve your knowledge on how to take the steps like Julie did in our example can truly make the difference in your long term fat loss, health and fitness. It can be like flipping on a light switch in a pitch black room…it can be that drastic, as it was for me and thousands of people who have learned the material you’re about to.

A LEAN, STRONG AND SEXY BODY AWAITS…

Now that you have this eBook, you’ll be able to start reaping these rewards too.

What kind of benefits am I specifically talking about?

• No longer will you have to be a slave to the gym, spending countless monotonous hours each week on a treadmill, elliptical machine, or something similar.

• No longer will you have to rush to be on time for an aerobics class. No longer will you have to be in the gym for 4, 5, or 6 days per week, performing various forms of exercise to get all of the benefits you seek.

• No longer will you have to follow some wacky fad or crash diet plan calling for the elimination or severe reduction of carbs or something similar.

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• No longer will you have to maniacally watch your diet every second of the day, wondering if that cookie you had will require another 45 minute aerobic session.

• No longer will you have to feel bad about yourself for not being able to live up to all of these popular recommendations and more.

• And most importantly, no longer will you be a slave to the multi-billion dollar fitness industry that is keeping you from reaching your goals.

Imagine having the confidence in knowing that the little time and effort you’re spending each week is creating a healthy environment inside your body that is simultaneously burning fat and building muscle, strength, and endurance 24

hours a day, seven days a week.

Imagine knowing that you must eat carbohydrates every day as a major part of your food intake, and not having to worry about it all going to your belly, hips, or thighs.

Imagine knowing that you’re greatly reducing your risk of disease and other physical and health problems as you age, and looking and feeling years younger than you actually are.

Imagine impressing almost everyone you know with your new body and self confidence, how that will transfer over to more success in all other aspects of your life, and how everyone will want to know your secrets.

And imagine having the extra time to enjoy your hobbies and interests, and what really matters in life…your family and closest friends. Now stop imagining, because this really is all within your grasp…and it all starts with the principles I reveal in this manuscript. So get excited…the best is within you!

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SECRET #1

CREATE A LIFESTYLE CHANGE WITH SYSTEMS

The 1st secret to permanent fat loss and fitness is: create a lifestyle change with systems. Now, what am I talking about here…well, for starters, if you’re not thinking in terms of a lifestyle change, you’re in trouble. If you’re idea of fitness is going on a diet for a little while and taking a few aerobics classes, you’re not going to succeed. Period. If you want to live your life in your own lean, healthy, and strong body, you need to take the steps necessary to literally change your lifestyle.

Now, a lot of people have heard this before, but it’s not the fact that you have to make it a lifestyle that’s the secret…the secret part of it is how to do this effectively. And that starts with something most people completely miss: identifying what your lifestyle is today.

The first step is to think about your eating and exercise habits as they are now and WRITE THEM DOWN on a piece of paper. What do you eat on a typical day and throughout the week? How much are you eating? How often are you working out? What kind of workouts are you doing?

You also need to examine your stress level and what are primary forces behind your stress. You also should take a look at your rest and sleep schedule. And lastly take a look at your mindset and your thoughts on how you see yourself and your lifestyle. These questions and topics will give you a snapshot of your current lifestyle…all on 1 sheet of paper for you to see and review.

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After spending a few minutes jotting this data down and reviewing it once or twice, you can probably start to see just how big this whole fat loss and fitness thing really is, and why making a small temporary change here or there (as most diets or exercise plans give you) might win a battle or two, but not the WAR

you’re fighting.

There are just too many variables to try and control by using the bandage approach. And what I mean by that is, most people try to fix their health and fitness problem like someone would fix a cut or scrape with a band-aid. Your health and fitness is not a simple cut or a scrape, and it needs more than a temporary fix. So a lifestyle change is what is needed for a long term solution to fat loss and fitness. That is essential.

Now, once you’ve established a snapshot of your current lifestyle, you need to move on to the second step…changing your lifestyle through systems. Here’s what I mean by that:

Ask any successful business person what is at the heart of his or her success and most of them will mention a system of some type. If you have a proven and successful system, you will be successful at whatever you’re trying to accomplish.

If you don’t, you’ll be lost. I spent years of my own life searching the fitness wasteland for methods that I could use to burn fat, build muscle, and get healthy with little time commitment. At some point I realized that I was creating my own system for fitness success.

Once I realized that, I was able to recommend this same system to my friends and family members interested in lifelong health and fitness. And guess what, it worked for those who applied. It was a proven and successful system. All I did was apply it to another person. Just like in business, if you have a successful and proven system, you can essentially apply the system over and over again to create new businesses. They’re all based on the same successful and proven model or system.

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Again, without a system, you may get to find what you’re looking for, but it could take years or more, and a lot of frustration to be sure…I’m sure if you think back to a time in your life when you were investigating a particular topic or discipline, you’ll realize you spent a lot of time and effort in doing so.

If you had a system on how to find those answers, it would have been a lot easier and more successful. You would have made far fewer errors and saved yourself a load of time.

As I said earlier, I didn’t have a system early on in my fat loss struggles, and as a result I was trying to plug the holes in my lifestyle with diets, miracle pills, and exercise gizmos.

So analyze your current lifestyle (be brutally honest), decide what needs to change and then get to work on getting a proven and successful system that will create a new lifestyle for you. ..one that you can lead for the rest of your lean and healthy life.

SECRET #2

EXERCISE LESS, BUT WITH MORE INTENSITY

The 2nd secret to permanent fat loss and fitness is: Exercise less, but with more intensity. Now, not many people have probably told you to exercise less, right?

Well, what I’m getting at here is that most people are exercising far too much, but with not enough intensity.

You see, while some of the top minds in fitness are starting to realize that intensity is the fastest ticket to fat loss and lifelong health and fitness, most are 15

still recommending long, boring cardio workouts as the primary form of exercise for burning fat. And this is really sad because while this type of exercise certainly can burn fat, it is far from the most effective of methods available.

There are a few reasons for this, but mainly it has to do with the fact that this type of exercise primarily burns fat while you’re exercising…while this may sound good at first, it’s actually bad news. This can cause your body to start saving a reserve amount of fat to have available for your next long cardio session. You see, when you exercise like this exclusively, your body wants to hold on to your fat just so it can be burned during the next time you exercise. So if you want to burn more fat, you’ll have to do more and more of it.

Even if this type of exercise worked really well, anyone who has experienced week after week of hour long cardio sessions done 4 or more times per week knows that this is far from exciting or enjoyable.

Yeah, there are exercise addicts out there who like spending their whole week in the gym, but I know most do not. The fact of the matter is that there are more rewarding things in life like spending time with our families, so my goal has always been to find the most efficient route to health and fitness.

So, the way we get the results we want is by increasing our intensity. Intensity is the name of the game in productive results-producing exercise. It’s just the way the body responds to a stimulus. The greater the stimulus, the greater the response from the body, provided you give it time to rest and recover.

The basic principle here is, you can work hard, or you can work long, but you can’t do both effectively. If you’re working hard enough, you literally won’t be able to work very long or often…you’ll be challenging your body to improve, and you’ll need to extra rest to extract maximum benefit from your exercise. It is a simple concept but the #1 reason why people’s exercise programs fail them.

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They are giving their body NO REASON to change or improve when attempting something they’re already capable of.

And when you are working with sufficient intensity, your body switches to primarily burning calories from the carbohydrates in your muscles instead of body fat. And after your intensity based workout is over, your body then begins to burn existing body fat and calories to fuel the growth and repair processes that occurs (which is a massive combination of complex chemical reactions). The best part is, your body can continue to burn body fat like this for up to 48 hours after this workout is over! Now you’re working smart instead of long.

Now if we simply applied this intensity principle to aerobic workouts, we instantly make our exercise more effective. But even when doing this, I still found the results not to be up to my expectations. Why?

Because I also had to engage in resistance training or weight training on top of this to build fat burning muscle mass and develop a stronger body. Having to perform two different forms of exercise each week still kept me in the gym for at least an hour, 4 or more times per week. Better, but I wanted it to be even easier and less time consuming.

Now, you may already know that adding lean muscle mass to your body is one of the big secrets to burning fat all day long, even when you’re not working out. The reasons for this are two-fold:

First, a pound of lean muscl