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Ultimate
Weight Loss

Revealed
by Brad Callen

2

Ultimate Weight Loss Revealed
by Brad Callen

Legal Statement
The book “Ultimate Weight Loss Revealed” is copyright © Brad Callen and
free-weight-loss-resources.com.
No part of this book may be reproduced,
stored in a retrieval system, or transmitted by any other means: electronic, mechanical, photocopying, recording, or
otherwise, without prior written permission of the copyright holders.
This book is supplied for information purposes only. As always, you should consult a doctor before performing any of
the activities mentioned herein.
This publication is designed to provide
accurate and authoritative information with regard to the subject matter
covered. It is sold with the understanding that the publisher is not engaged in
rendering medical or any other type of
professional advice. If legal medical or
other professional assistance is required,
the services of a competent professional
should be sought.
The reader is advised to consult with a
doctor before beginning any type of
weight loss program. Brad Callen and
free-weight-loss-resources.com do not
accept any responsibility for any liabilities resulting from actions or decisions
made by the purchasers of this book.
You cannot give this book away for free
You do not have resale rights to this
book
© 2004 free-weight-loss-resources.com

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

Ultimate Weight Loss Revealed
by Brad Callen

3

Introduction from the Author
Thank you for purchasing Ultimate
Weight Loss Revealed. My name is
Brad Callen and I am the author of
Ultimate Weight Loss Revealed and
the sole creator of http://www.freeweight-loss-resources.com
I am glad you decided to give this
e-Book a chance. With all of the
weight loss advice, tips, and general
information out there one can very
easily be misled. The entire reason
Iʼve written this e-Book is to give you
the most true, unbiased information
available. After many years of trial
and error striving for one proven
formula for weight loss success Iʼve
stumbled upon the weight loss program you will soon become very
familiar with. After reading this eBook you will be equipped with all
you will ever need to know to transform yourself into a much healthier
and happier person, I guarantee!
Youʼll find that there are no “space fillers” or worthless information in this ebook. I will tell you the exact and only
the things you need to know to shed
those unwanted pounds in no time.

I promise you one thing. If you truly
want to lose weight and have the desire and ability to do what is outlined
in the e-Book, I guarantee you will be
more than happy with the amazing
results that will come. Remember, it
takes commitment, determination and
“proper knowledge” to lose weight
and become a healthier you.
Towards the end of the e-Book there
is a giant exercise guide with starting and finishing pictures for nearly
every exercise imaginable. These
pictures and exercise descriptions
are brought to you by www.aweight-loss-diet-pill.com.
Please note: Diet pills, also known as
Fat burners themselves are very bad,
but some weight loss supplements
can greatly aid you in your weight
loss efforts without the harmful side
effects of fat burners. Weight loss
supplements are only a small piece
of the GIANT weight loss puzzle,
but can play a very important role
in your efforts along the way. Remember, weight loss pills are not the
same as weight loss supplements.

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

© 2004 free-weight-loss-resources.com

CONTENT
4

Ultimate Weight Loss Revealed
by Brad Callen

Contents

Legal Statement . . . . . . . . . . . . . . . . .
Introduction from the Author . . . . . . . . . . . . .
The Basics of Weight Loss . . . . . . . . . . . . . .
Formula for Weight Loss . . . . . . . . . . . . .
Weight Loss Factors . . . . . . . . . . . . . . . . .
Metabolism . . . . . . . . . . . . . . . . . . .
How can I speed up my metabolism? . . . . . . .
What is Target Heart Rate? (THR) . . . . . . . . .
Body Mass Index (BMI) . . . . . . . . . . . . . . .
What is BMI? . . . . . . . . . . . . . . . . . . .
What is a Healthy BMI? . . . . . . . . . . . . .
How Do You Calculate BMI? . . . . . . . . . . .
Weight Loss Calculations . . . . . . . . . . . . .
Ideal Body Weight Calculation . . . . . . . . . .
What is Basic Metabolic Rate? (BMR) . . . . . . .
How Many Calories Do You Need to Lose Weight?
Ultimate Weight Loss Revealed Program . . . . . . .
Setting Goals. . . . . . . . . . . . . . . . . . .
Weight Loss Supplements . . . . . . . . . . . . . .
Harmful Weight Loss Supplements . . . . . . . .
Healthy Weight Loss Supplements. . . . . . . . .
Lean DynamX . . . . . . . . . . . . . . . . . .
Betagen . . . . . . . . . . . . . . . . . . . . .
Aerobic Exercise . . . . . . . . . . . . . . . . . .
Maximize Weight Loss . . . . . . . . . . . . . .
Running . . . . . . . . . . . . . . . . . . . . .
Stair Climber . . . . . . . . . . . . . . . . . . .
How many calories have I burnt? . . . . . . . . .
Proper Diet . . . . . . . . . . . . . . . . . . . . .
What Can I Eat? . . . . . . . . . . . . . . . . .
© 2004 free-weight-loss-resources.com

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. 2
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. 7
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You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

CONTENT

Ultimate Weight Loss Revealed
by Brad Callen

Arenʼt Fats Bad? . . . . . . . . . . .
Most Important Meals . . . . . . . .
The Importance of Water . . . . . . .
What You Shouldnʼt Eat. . . . . . . .
Fad Diets . . . . . . . . . . . . . . .
Weight Training . . . . . . . . . . . . .
How Long Should I Spend in the Gym?
The Truth Behind Weight Training . . .
Misconception #1 . . . . . . . . . .
Misconception #2 . . . . . . . . . .
Misconception #3 . . . . . . . . . .
Misconception #4 . . . . . . . . . .
Ultimate Weight Loss Revealed Summary.
Beginner:. . . . . . . . . . . . . . .
Advanced: . . . . . . . . . . . . . .
Recipes . . . . . . . . . . . . . . . . .
Breakfast . . . . . . . . . . . . . . .
Lunch . . . . . . . . . . . . . . . .
Dinner . . . . . . . . . . . . . . . .
Side Dishes. . . . . . . . . . . . . .
Desserts . . . . . . . . . . . . . . .
Exercises . . . . . . . . . . . . . . . .

5

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You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

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109
117

© 2004 free-weight-loss-resources.com

You are reading "Preview Chapters"
click the button below
to get the Complete Version
(or use the button in the end of this document)

BASICS

Ultimate Weight Loss Revealed
by Brad Callen

7

The Basics of Weight Loss
The basic concept of weight loss is
very easy to grasp. In order to lose
weight you need to consume fewer
calories than your body burns. We
gain fat by taking in more calories
than our body can get rid of.
The same goes for losing weight.
We lose weight by consuming fewer
calories than our body burns. One
pound of body fat is equal to 3500
calories. This will be the basis behind our weight loss program.
As you know food contains calories.
The reason eating too much food
leads to weight gain is because you
are consuming more calories than
your body is able to burn.

Formula for Weight
Loss
You can look at it this way:
• The number of calories eaten
– The number of calories burned =
Fat
In order to lose weight, the “Fat”
value must be a negative number.
There are several ways to create a
calorie deficit and those include:
• Eating fewer calories
• Aerobic exercise
• Weight training
Now I know this sounds very basic,
and it is. The thing that makes everything more complicated is simply the
fact that there is so much hearsay in
the world of fitness. Keep this simple
formula in mind while continuing
through the weight loss program
and you will be a step ahead of the
rest.

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

© 2004 free-weight-loss-resources.com

BASICS
8

Ultimate Weight Loss Revealed
by Brad Callen

Weight Loss Factors

Metabolism
Another factor that we will be trying
to overcome is that of metabolism.
Metabolism is simply the rate at
which we burn the calories that we
have consumed during each day.
There are a number of factors that
determine the speed of your metabolism.

How can I speed up my
metabolism?
Food
The first of which is the food you eat
which includes factors such as how
many meals you eat, what kind of
food you eat, and how much you eat
during each sitting. These are things
that weʼll be able to change in order
to speed up your metabolism.
Lean Body Mass
Some people are born with the ability to carry more lean body mass
than others without exercising. This
is just something you will have to live
with. However, if you noticed I said
“without exercising”. By exercising
correctly you can increase your lean
body mass substantially.

© 2004 free-weight-loss-resources.com

Body fat Percentage
The more fat your body has, the
slower your metabolism will be. By
exercising you will both decrease
your body fat, while increasing your
lean body mass. So itʼs a win-win
situation.
Age
Studies show that after the age of 20,
our bodies lose 1/3 to 1/2 pound of
muscle tissue per year if we do not
exercise on a regular basis. This is
the very reason that our metabolism
slows as we age. Remember, it is
muscle that burns calories, not fat.
If we lose 1/3 to 1/2 pounds of
muscle every year after the age of
25 our percentage of body fat rises
significantly.
So it isnʼt simply a matter of getting
older that causes our metabolism
to slow down. It is a matter of losing lean muscle; however there is
hope. We can and will do something
about this. I will show you exactly
what youʼll need to do so this never
happens.

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

BASICS

Ultimate Weight Loss Revealed
by Brad Callen

9

Several ways to increase your
metabolism include:
1.) Eating more and eat more often

By “eating more” I donʼt mean to
shovel in more food at one sitting. I
mean to eat smaller meals throughout the day, five to six meals.
This equates to a meal every 2 _ to
three hours. Each of these feedings
should consist of 30 percent carbohydrates, 60 percent protein and
10 percent fat. The combination of
small balanced, frequent meals allows your body to utilize the nutrients it needs when it needs them.
Because our bodies are made for
survival it begins to hoard fat if it
feels like it wonʼt get food for a long
time. Basically, if you starve your
body it will go into starvation mode.
Our bodies are made to first use the
nutrients in the food we eat for energy.
When the nutrients run out, the body
resorts to energy from the muscles
(you will lose lean muscle mass. You
donʼt want this), then finally your
body resorts to the bodies fat supply.
This is why fad diets never work.

I will cover more on fad diets later
on. Also, these smaller, more frequent meals stimulate your metabolic rate as your bodyʼs digestive
system works and you maintain a
stable glucose level. This will give
you more energy, prevent hunger
pains and keep you from bingeing.
2.) Work out intensely with weights
High intensity weight training is an
excellent way to increase your metabolism. Lifting weights places a
high demand on your body to burn
more calories for faster growth and
recuperation. Your muscle mass is
the single most important factor in
determining how many calories you
burn because itʼs a very metabolically active tissue. The more muscle
you have, the more calories you
burn - even at rest.
3.) Aerobic exercise
You should perform some type of
cardiovascular exercise at least 3
times per week and youʼll not only
burn calories, but also speed up
your metabolism. Always keep this
in mind while doing your cardiovascular exercise.

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

© 2004 free-weight-loss-resources.com


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