Академический Документы
Профессиональный Документы
Культура Документы
2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Ok
this
report
is
going
to
show
you
how
you
can
lose
approx.
1-2lbs
a
week
whilst
maintaining
muscle
mass
and
eating
real
natural
food.
Your
gonna
learn
that
simple
things
like
nutrient
timing,
portioned
meals
spread
throughout
the
day
and
some
essential
fats
and
a
relatively
low
amount
of
cardio
vascular
exercise
can
really
change
your
body
in
lightening
fast
time.
This
diet
and
exercise
program
has
the
usual
caveats,
1. If
you
havent
been
had
a
recent
check
up
form
your
doctor
you
should
do
so
before
you
start
any
exercise
or
nutrition
program
that
is
different
to
your
normal
routine.
2. Results
depend
on
consistency
of
effort
and
your
starting
body
fat
levels.
3. Every
one
is
different,
depending
upon
your
body
type,
the
rate
of
fat
loss
will
be
different.
Its
impossible
to
create
a
formula
that
works
for
everyone,
but
the
key
here
is
to
have
a
starting
plan
that
is
going
to
be
+/-
there
or
there
abouts.
Understand
that
no
plan
is
ever
perfect
you
have
to
modify
and
adapt
all
the
way
through
for
progressive
results,
this
is
a
fact.
Body types: There are 3 main body types: (FIGURE 1) 1. Ectomorph 2. Mesomorph 3. Endomorph
Stay focused
Everyone can do it
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
FIG
1
As
you
can
see
by
the
there
images
you
should
be
able
to
figure
out
your
base
body
type.
From
this
you
can
set
expectations
and
understand
the
changes
each
body
type
diet
will
require
to
get
the
desired
effect.
For
the
Ectomorph
that
is
basically
like
me
This
type
of
body
is
characterized
by
long
and
thin
muscles/limbs
and
low
fat
storage;
usually
referred
to
as
slim.
Ectomorphs
are
not
predisposed
to
store
fat
or
build
muscle.
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
For
the
Mesomorph:
Characterized
by
medium
bones,
solid
torso,
low
fat
levels,
wide
shoulders
with
a
narrow
waist
usually
referred
to
as
muscular.
Mesomorphs
are
predisposed
to
build
muscle
but
not
store
fat.
(lucky
buggers)
Finally
the
endomorph
Characterized
by
increased
fat
storage,
a
wide
waist
and
a
large
bone
structure,
usually
referred
to
as
fat.
Endomorphs
are
predisposed
to
storing
fat.
(Unlucky)
Now
some
people
are
a
mix
of
these
types
and
some
people
are
stereotypical
tit
for
tat
examples,
even
if
you
are
ectomorph
you
can
still
be
well
out
of
shape
and
appear
considerably
fat,
for
my
own
example
of
the
case
study
I
was
around
15%
fat
and
20lb
over
my
normal
weight.
Its
all
a
relative
measure.
The
first
thing
you
need
to
do
is
to
see
what
type
of
body
type
you
are
and
then
get
your
stats.
1.
Find
out
your
starting
weight
best
do
it
pounds
as
the
weight
loss
is
more
stimulating
seeing
pounds
being
shaved
off
instead
of
0.3
kg!
2.
Try
to
get
you
starting
fat
percentage
checked,
you
can
go
round
in
circles
about
the
accuracy,
I
can
tell
you
that
todays
Tania
body
fat
home
scales
are
pretty
damn
accurate
to
+/-
1%.
A
good
quality
inner
scan
set
of
scales
with
athlete
mode
will
show
better
results.
To
get
an
accurate
body
fat
test
do
the
following
prior
to
every
test:
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Since
it
is
based
on
an
electrical
current
being
sent
through
the
body
and
the
amount
of
resistance
it
incorporates
the
biggest
factor
which
will
skew
results
is
hydration.
You
must
be
fully
hydrated
upon
each
weighing
and
measurement.
So
simply
drink
4
liters
of
water
for
4
days
prior
to
every
weighing,
this
will
make
sure
you
are
fully
hydrated
and
give
more
accurate
results.
Check
of
your
starting
weight
and
fat
%
Now
for
the
plan:
How
to
work
out
the
amount
of
calories
and
food
you
need
to
eat
to
lose
fat
and
retain
maximum
muscle:
Here
is
the
formula
Ill
use
my
own
case
study
as
an
example
as
its
a
medium
weight
but
still
with
15%
fat
as
a
good
example:
These
are
worked
out
using
metric
(
kg
)
Starting
body
weight
(BW)____________
eg
78kg
Bodyfat
(BF)___________________________eg
15%
Fat
mass
(FM)
=
BW
x
BF
Example:
(78kg
x
15/100)
=78
x
0.15
=
11.7
kg
of
fat
Which
means
that
the
lean
body
mass
=
78kg
11.7kg
=
66.3kg
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Work
out
you
own
starting
measurements
below:
Starting
BW
=
_____________
date___________
Bodyfat
BF
=
______________
Fat
mass
FM
=
______________
Lean
Mass
LM
=
______________
How
to
work
out
your
diet
Now
youve
heard
this
a
hundred
times!
To
lose
weight
you
have
to
reduce
calories,
we
know
that,
but
which
calories?
They
have
to
be
carbohydrates
NOT
fat
and
NOT
protein,
we
need
the
protein
to
add
to
the
calories
and
to
preserve
muscle
mass,
and
the
fat
is
going
to
be
coming
from
essential
fats,
these
fats
cannot
make
you
fat,
they
support
body
structures
and
hormone
production.
You
have
to
eliminate
the
bad
saturated
fats
here!
So
here
is
how
to
work
out
your
dietary
requirements:
Protein
needed
=
LM
x
4
(
lean
mass
x
4)
eg
66.3kg
x
4
=
270
grams
(Rounded
up)
Carbohydrates
needed
=
LM
x
3.5
(
lean
mass
x
3.5)
=
66.3kg
x
3.5
=
232
grams
fat
needed
=
LM
X
1.5
(Lean
Mass
x
1.5)
=
66.3kg
x
1.5
=
100
grams
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
working
out
the
calories:
Use
this
simple
formula
to
multiply
each
nutrient
by
the
no
of
calories
protein
x4
+
carbs
x
4
+
fat
x
9
my
own
case
study
example:
(Protein
270x
4)
+
(Carbs
252
x
4)
+
(fat
100x
9)
=
1080
+
1008
+
900
=
2900
calories
per
day
Now
you
may
be
saying
2900
calories
that
doesnt
look
like
a
diet
to
me!
But
you
need
to
remember
that
to
just
simply
exit
i.e.
laying
awake
on
a
bed
sedentary
in
the
case
example
above
my
basal
metabolic
rate
would
still
have
me
burning
around
1800
calories
a
day
simply
lying
in
bed!
Dont
worry
about
how
to
work
that
out,
its
called
the
katch-mcardle
formula.
The
point
is
you
will
be
in
a
negative
calorie
state
as
long
as
you
add
in
some
light
exercise,
in
the
form
of
simple
45
min
weight
training
and
or
30
min
cardio
sessions
initially.
This
will
make
you
burn
more
calories
than
you
are
taking
in.
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
2.
meal
and
nutrient
timing
Ok
so
you
know
where
you
are
at
right
now,
you
know
your
lean
mass,
fat
mass
and
body
fat
%.
Now
we
need
to
use
the
power
of
nutrient
timing
and
the
thermogenic
(
fat
burning
effect
of
metabolism
and
thermic
(fat
burning
)
foods.
Here
is
what
you
need
to
understand,
every
body
activity
causes
calories
to
burn.
Especially
eating!
if
you
eat
6-7
times
a
day
that
means
you
are
burning
more
calories
through
the
digestion
process
vs.
the
typical
3
square
meals
a
day
no
exercise
type
person!
The
only
think
you
need
to
do
now
is
eat
thermic
foods
and
simply
add
some
moderate
exercise
in
consistently
for
a
minimum
of
2
months!
Example
nutrition
plan:
10
grms
L-
Glutamine
1
gm
vit
c
Time
Protein
Carbs
Fats
7am
45
grms
slow
40
grams
1
teaspoon
release
rolled
oats
essential
fats
protein
1
banana
powder
Meal
2
Time
Protein
Carbs
Fats
10:30
150
grms
45
grms
1
teaspoon
chicken/turkey
brown
rice
/
essential
fats
breast/
tuna
150
grms
sweet
potato
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Carbs Fats 45 grms 1 teaspoon brown rice / essential fats 150 grms sweet potato mixed salad
Carbs Fats 45 grms 1 teaspoon brown rice / essential fats 150 grms sweet potato mixed salad
Carbs Fats 45 grms 1 teaspoon brown rice / essential fats 150 grms sweet potato mixed salad
6pm TRAIN weights 45 mins + cardio 30 mins ( note if you are not weight training cardio will do here , weights have been put in here in case you already train) Post workout meal 10 grams of L-glutamine, 30 mg ZMA 1 gm Vit C 70 grams whey protein isolate + 50 grams of maltodextrin
Stay focused
Everyone can do it
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Carbs none
Before
bed:
30mg
ZMA
2
gms
vit
C
This
is
the
diet
I
followed
at
78kg
as
a
15%
body
fat
ectomorph.
I
trained
weights
4
days
a
week
where
allocated
in
the
daily
plan
above,
this
adds
to
my
calorie
deficit*
Notes
on
the
food:
1. All
weights
are
uncooked
raw
and
unprepared
2. Only
use
seasonings/spices
to
flavor
food
3.
Drink
4
-5
litres
of
water
through
out
the
day
4. This
diet
is
purely
for
fat
loss
not
incorporating
physique
changing
aspects
of
weight
training
5. This
is
only
a
guide,
use
the
calculations
above
to
adjust
to
your
own
body
type
and
starting
weight.
6. L-glutamine
is
needed
to
reduce
cortisol,
aid
fat
loss
and
preserve
muscle,
its
a
cheap
supplement
that
has
a
big
effect.
7. You
will
need
a
good
quality
protein
powder
to
reduce
the
demand
and
cost
of
raw
foods.
8. The
Viatmin
C
helps
as
an
anti
oxidant
to
reduce
free
radicals
and
reduced
cortisol*
Stay focused
Everyone can do it
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
As
mentioned
above
ectomorphic
people
will
naturally
lose
weight
quicker
and
can
achieve
1-2lbs
fat
loss
per
week,
over
10
weeks
that
can
be
20lbs!
Endomorphic
people
are
at
the
opposite
end
of
the
spectrum
they
will
take
longer
to
lose
weight,,
to
do
it
safely
and
to
make
sure
only
fat
is
being
lost
and
not
water
and
or
muscle
you
may
have
to
extend
the
diet
out
to
as
much
as
20
weeks
depending
if
you
are
over
15-20%
bodyfat.
The
3
most
important
foods
to
get
progressive
results
Ive
eluded
to
these
throughout
the
report
to
get
it
into
your
head,
but
here
is
the
section
on
this.
Understand
this
and
you
will
understand
why
these
foods
are
important,
this
is
the
crux
of
the
whole
thing
and
why
many
people
fail
on
every
diet
and
every
effort.
By
changing
your
routine
and
increasing
exercise
especially
from
a
sedentary
life
style
two
things
happen;
One
you
induce
stress
on
to
your
whole
system
Two
your
nutrient
needs
increase.
These
are
facts.
So
the
problem
that
arises
is
exercise
induced
stress
will
elevate
cortisol
the
stress
hormone
this
causes
catabolism
and
fat
accumulation.
Add
to
this
nutrition
induced
stress
(most
people
are
doing
this
every
day
without
realizing)
and
then
you
have
a
double
whamy
effect.
The
result
can
be
the
exact
opposite,
no
fat
loss
and
no
progression.
Stay
focused
Everyone
can
do
it
Track
your
progress
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Its important you understand this as this is the problem with rapid calorie less diets based on nothing but soup, water and so called low or fat free diets In order to combat this you have to have the nutrition to support the stress To cure problem 1 eating regular planned meals throughout the day provides the calories, nutrients and vitamins to reduce exercise induced stress. To cure problem 2 adding in key essential food and supplements again cures or reduces this problem. The 3 essential things that are needed are: 1. Whey protein fast digesting protein powder gets to start repairing the body much quicker than solid food and it makes up the daily requirements needed without excessive calories. 2. L-glutamine an amino acid which has a powerful effect of reducing the effects of cortisol and reduces a catabolic (negative environment) allowing the body to be in a more harmonious place. It also preserves muscle mass to some extent. 3. Essential fats. I cant stress enough how important these are. Without the omega 3,6 etc your body again has a higher inflammatory response to the stress discussed above. These fats promote structural healing, hormones, and aid in fat metabolism, they make you leaner. You have to invest in these 3 things to get this to work.
Stay focused
Everyone can do it
FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks
Now
remember
the
power
is
in
the
THERMIC
effect
of
eating
6-7
meals
a
day,
combined
with
essential
fatty
acids
which
stimulate
metabolism
and
speed
everything
up
inside
us,
just
think
of
it
as
the
high
grade
super
unleaded
fuel
that
improves
performance
in
our
cars,
its
exactly
the
same,
and
with
light
cardio
of
30-45
mins
over
an
extended
period
of
time,
(minimum
of
8-10
weeks.)
You
must
have
essential
fats
as
the
fats
in
the
diet,
every
time
they
are
injested
they
are
utilized
straight
away
for
bodily
functions,
structural
repair
and
metabolism
Bear
in
mind
the
extra
fat
calories
are
inside
the
meats
even
lean
chicken
breast
still
has
a
tiny
amount
of
fat
grams.
To
a
better
body,
Theo
Handen
For
more
detailed
and
specific
diet
and
nutrition,
building
muscle,
and
optimum
health
subscribe
to
handenfitness.com
Stay focused
Everyone can do it