The Program
Why 10 Commandments?
"These rules are the key to fat loss. The 10 “commandments” listed here are rules that are the foundation of a healthful lifestyle. I chose to refer them as “commandments” because they are universally effective and should be adopted in such a way that they become second nature to everything you do. Just as “thou should not steal” becomes ingrained into your system of ethics and morals, these commandments should be ingrained into how you think, eat and exercise. By incorporating these commandments into your life, it will not matter if you are eating at home, a friend’s house or a restaurant; you will automatically know how to choose a healthy meal that will maintain your energy, mood, and fitness level, in addition to helping you lose fat and keep it off."
Commandment I:
Thou shall set S.M.A.R.T Goals
Commandment II:
Thou shall keep a food diary for at least 4 weeks
Commandment III:
Thou shall drink ½ your body weight in water
Commandment IV:
Thou shall avoid all white “poisons”
Commandment V:
Thou shall not eat grains after 5PM
Commandment VI:
Thou shall combine your meals properly
Commandment VII:
Thou shall eat every 3-4 hours
Commandment VIII:
Thou shall not eat anything within 3 hours of going to bed
Commandment IX:
Thou shall make your cardio count
Commandment X:
Thou shall lift steel
FAT LOSS 10 c/o BALANCE fitness 363 Whalley Ave New Haven, CT 06511 (203)-624-9999 balanceCT@hotmail.com
Exerpts From The Book
People are often surprised at the amount of foods they snack on, picking up a cracker here or a hand full of nuts there. These “unconscious” snacks add up. Consider this, if nothing else changed about your eating habits or lifestyle and you ate 2 Oreos a day you would gain 1 lb every month. If your drink One glass of wine a day that is a 1 pound a month or 12 lbs a year. One 16 oz Soda a day would give you a 1 lb weight gains every 21 days, that’s 17lbs a year. Now reverse that and think of it terms of weight loss. Cutting those things out your diet will cause and equal amount of weight loss.
1Serving a Day Calorie Weight Gain In 1 year
Coffee w/crème and sugar 70 cal. 7. 3 lbs
1 serving of Potato Chips 150 cal. 15.6 lbs
1 beer 145 cal. 15.4 lbs
16 oz Soda 165 cal. 17.2 lbs
1 16 oz Starbucks Latté 350 cal 36.5 lbs
"Weight loss is more than just about calorie consumption. Water helps the body metabolize stored fat. The kidneys can't function properly without enough water. When they don't work to capacity, some of their load is dumped onto the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do part of the kidney's work it can't operate at full capacity. As a result, it metabolizes less fat more fat remains stored in the body and fat loss is slowed down to as crawl.
Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits. Since we know that water is the key to fat metabolism, it follows that the larger person needs more water because they have more fat to burn. Larger people have larger metabolic loads."
The white “poisons” includes: White flour, white rice, white potatoes, white salt and white sugar. This rule is far and wide the hardest for most people to get use to. There is something culturally ingrained into our lifestyle and diet in which we prefer white foods over the same brown counterparts. Wonder bread is a part of the “American Kitchen”. It’s no coincidence that the American kitchen feeds the most overweight population in the world. White potatoes are considered a part of a “man’s meal” when they grace the sides of stake and Uncle Ben’s is what all other rice must live up to. We tend to shiver when we think of a world without cookies or cake. The average American diet contain far to much of white sugar, white flour, white salt, and white rice. By cutting these things from your diet and replacing them with their whole grain counter parts you will have a more nutrient dense diet, stay fuller longer and boost your metabolism.
Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up. Studies have found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism and you burn more calories all day long.
Strength improvements are possible at any age, Women in their 70s and 80s who begin to weight train can build up significant strength. So metabolic slowdown is not inevitable, you can prevent and even reverse it. And you can reverse it by including proper eating techniques and exercising. People who maintain their lean mass through exercise and smart eating as they age experience only a 0.36 percent drop in metabolism per decade compared to the five to seven percent per decade drop that most adults experience.
