Well, another new year has come and gone and, with it, we all likely made – and broke – more than a few resolutions on the way to spring. One of those resolutions, probably the most popular one, in fact, was to “go on a diet.” If you’ve already broken your resolution to go on a diet this year, you’re not alone.
At any given time, according to the Calorie Control Council, 33 percent of Americans – some 71 million people – are on a diet. According to the Institute of Medicine, they spend more than $40 billion a year on weight reduction products. Yet, nine out of ten people who lose weight by dieting gain it all back within a year.
Why are so many people failing on their diets? Most people fail to lose weight in this fast-paced, confusing climate of “over information” because so many programs offered today are impractical, costly and too difficult to sustain.
Did you know that 66 % of American adults are considered “overweight?” This trend grows steadily every year because conventional dieting methods simply don’t work. In fact, rather than losing weight, the average American continues to gain 1 to 2 pounds a year according to the American Heart Association.
Books, diets, talk show health gurus, websites, infomercials – clearly, there is no lack of diet and weight loss information out there for you to choose from. But which is the best choice for you? And, when you make it, will your diet book of choice contain all the parts of the code that can last a lifetime?
Of course, there will always be the gold standard for diet books, titles like Atkins, South Beach, Sugar Busters and Body for Life. These perennial bestsellers have managed to capture the public’s attention – and stayed there – thanks in large part to the fact that each contains some piece of the Fat Loss puzzle. As such they often work to create Fat Loss in the short-term, but how long do they last? Chances are – not very long.
This year I want you to take a resolution “do over.” That’s right; no matter where you live or what month it is or what season of the year we’re in, it’s never too late to resolve to stop dieting forever. That’s right; the author of a new health book just told you to stop dieting.
Why? The reason is simple: diets don’t work. They are short-term fixes to long-term problems. After all, you didn’t gain the weight overnight, why should we think we can get rid of it that quickly. Instead of resolving to diet this year, resolve to live; live a healthy, hopeful, happy life that isn’t restricted by calories, carbs or crash diets.
Pledge to lose the fat realistically and practically, and give yourself the time to take it off – and keep it off – effectively. Forget “crashing,” “dropping” this or expecting “instant” that; lasting, permanent change takes time. I always say that we shouldn’t expect to cash in on last year’s resolution until next year, so give yourself the gift of 365 days to achieve your goal.
After all, aren’t you worth it?
Wendy Chant
Co-creator of Get Lean In 12
Author of the bestselling book Crack the Fat Loss Code (McGraw-Hill, 2008) and
Conquer the Fat Loss Code (McGraw-Hill, 2009).
Never Count Calories or Weigh Your Food Again Using This Simple Way To Follow A Life-Long, Fat Burning Nutrition Plan On A Daily Basis.
After going through everybody’s comments and questions over the past 4 weeks, I’ve realized that over 10 years ago I was in the same exact place as most of you are.
I was actually a miserable and broke father desperately seeking a long-term solution on how I could follow a life-long, fat burning nutrition plan that had enough variety and flexibility to keep me from getting burned out or bored.
If you’re anything like me, you might be wondering the same thing!
I felt like I didn’t have the time, the motivation, or even the right approach to eat right forever. Think about it. It’s easy to follow a strict, fat burning nutrition plan for a week or two, but then we ALL fall off. Plus, things like the “traditional” food pyramid and other diets are so confusing.
The “Traditional” Food Pyramid
Here’s a great, life-long approach to your nutrition plan that I use when I’m not consistently macro-patterning. This will allow you to never count calories or grams ever again and teach you a simple approach to the secret food combinations and portion control necessary to keep your body in a fat-burning environment the entire day.
We call it the GL-12 Food Pyramid and we’ve taken the traditional food pyramid and turned it on its head!
No matter how much you exercise or perform GL-12 cardio or strength training, you’ll never see visible results in your stomach or anywhere else if you don’t understand;
The right timing
The right food combinations
The right portion control
This is the key to controlling blood sugar and programming your metabolism to be a long term fat burner. It will also nourish your body and mind at the same time.
You see, most people are becoming fat from a “carb-overdose” OR a “carb-underdose”.
Every time you eat too many carbs in a given meal, blood sugar and insulin spike and this causes a downward spiral that completely sabotages your fat loss goals and robs you of energy and focus. First, you’re programming your body to store more fat and take your body completely out of its fat burning environment.
Second, you’re programming your body to rely on carbs so it will want to be a “carb-burner”, instead of a “fat-burner”.
Third, too many carbs consumed in one sitting will also slow down your metabolism and increase hunger cravings for more empty carbs.
Now, the opposite is also true. If you consume too little carbs or go “low-carb” for too long, your body will eventually fight back and want to store more fat.
What’s the solution? Use macro-patterning nutrition in synergy with GL-12 exercise cycling and then move to a life-long, fat burning nutrition maintenance plan to keep the weight off.
Use just enough carbs, protein, and friendly fats in each meal so that you’re never really full…AND you’re never ravishingly hungry either.
In other words, you should feel satisfied by giving your body just enough food and nutrients so that you’ll be hungry again in 2 or 3 hours. Treat your metabolism like a fire. If you don’t add a log every 2 or 3 hours, the fire (your metabolism) will burn out.
This strategic method is what stabilizes blood sugar and creates the fat-burning nutrition plan and body you’ve always wanted.
I go over the exact portion control and combination of food necessary for these benefits in today’s video.
In a nutshell here are they are. The visual cues necessary along with the proper combinations before 3pm are:
Carbs = Size of your clenched fist
Protein = Size of the palm of your hand
Friendly Fats = Size of the end of your thumb or about 1 tablespoon two or three times a day
Lastly and most important is to make sure you don’t consume sugars or starches after 3pm at least 5 days a week. In the video above, I explain exactly why this will make you fall victim to the dreaded “fat-spillover” even if it’s a healthy choice like fruit.
I also explain exactly what you should be eating and combining later in the day to make sure you stay in a fat-burning environment even while you sleep!
Don’t underestimate the power of this fat burning nutrition plan so you can stay on track forever!
This should be a staple in your life that will help you burn more fat on a daily basis while also having a dramatic impact on your long-term health. I know after working with thousands of people that building this habit is a lot easier said than done.
By learning how to plan ahead, making healthy choices, creating “on-the-go” fat burning snacks and using science driven supplementation you will be able to easily hit 5 or 6 small meals a day…AND save time.
That’s right. This will not take too much time, if you plan ahead. This should automatically create more time in your life because you won’t be chasing energy or a fast food line after you’ve planned ahead.
In fact, I can guarantee if you start to follow these GL12 principles, you’ll start being more productive and positive in every other area of your life. Personal, business, family…every area will be impacted in a positive way by following these methods.
Remember…Get Lean In 12 is a journey and a process, NOT an event.
Please leave your questions below and comment if you like this video and article. Thank you.
Don’t get lazy…get lean,
Shaun Hadsall
Co-Creator of Get Lean In 12
P.S. Anybody can follow this plan forever once they get to their goals. If you slip up or fall, who cares! Just look at how our other students and followers handle it:
“Crack The Fat Loss Code combined w/Get Lean In 12 have been a miracle in my life- especially around the holidays. I have lost over 15 pounds so far, and down 2 dress sizes. Fat is leaving my body in those “hard to get rid of it” places. This is very easy to follow but most importantly easy to stay on. Slip-ups are a part of life- and this plan. It’s also very easy to get back on the plan after you do slip-up. I am most appreciative to Wendy and Shaun for such powerful information. You are making a difference in my life and for that I am most grateful!”
P.P.S. Remember to learn from MY mistakes! I personally ignored this info for over 8 years and carried about 16% body fat, over-trained and almost burned out completely.
Once I implemented the GL-12 strategies discussed above, I was completely shocked when I went to 5% in only 12 weeks and I still use these habits over 10 years later! Even though I’m just a “hillbilly” from Birch Run, Michigan and my friends and family all laughed at me…I still proved that anybody could do it. You can too.
“How To Burn Off The Holiday Fat In Only 7 to 10 Days”
If you’re anything like us, you just spent about 3 or 4 weeks consistently eating more calorie dense foods than any other time of the year because it’s the holiday season. I’m not just talking about the actual day of the holiday either. My wife and I must have had a good 7 to 10 days in December where we made a decision to enjoy our family, friends, and a lot of really good food. We don’t feel guilty and either should you if you did the same thing.
After all, this is what the holidays and December is all about. It’s a great time to recharge your mental and physical battery while embracing quality relationships and enjoying some of the best food of the year. We also use this time to take 7 to 14 days off exercising as well. It’s a perfect time to ‘reset’ your metabolism. This is a necessary part of any life-long fitness program for your body’s ability to adequately recover, prevent burnout, and keep your body responding to the fat burning process the other 11 months of the year.
So let’s talk about a strategy you can use for the next 7 to 10 days to burn a LOT of body fat.
If you’re anything like us and you gained a little or a lot of fat during December, there’s no need to fret because Your Body is Actually Primed To Burn A Bunch Of Fat After the Holidays.
When you use things like our macro-patterning nutrition for prolonged periods of time your Leptin levels drop and your thyroid output slows. Remember, Leptin controls whether your body burns fat or stores fat. You can still burn fat when Leptin levels are low, but it makes it more difficult.
The exact opposite is also true. After a period of high calorie eating like the holidays, Leptin levels are “high” which means your body will burn fat a LOT easier than normal if you know what to do.
This creates the perfect storm for a 7 to 10 day strategic diet to work wonders. This is a 7 to 10 day strategic low calorie burst to trick your body and get a huge jumpstart for 2010.
I want to give credit where credit is due. This is a modified version of Wendy’s famous 7-Day Diet or Deplete Week. It’s simply short bursts of low calorie dieting while depleting carbs.
You can get your calories down to a low level with great results as long as you do it for short periods of time like 7-10 days. I only recommend doing this 1 time per year and you should never do our famous 7-Day Diet or Deplete Week more than 3 times per year.
So What Does This Hybrid of the 7-Day diet and Low Calorie Bursting Look Like?
The number one key to this strategy is to make sure you take in enough protein to preserve lean muscle mass and enough greens along with SMALL amounts of healthy fats and oils (no nuts or peanut butter) to add enough calories. You should shoot for 1 gram of protein per pound of body weight or 1.5 grams if you’re a little more advanced and already active. This does NOT have to be an exact science, but counting protein grams will really help you succeed on this plan.
The goal is to keep calories as low as possible while meeting your protein requirements and adding in green vegetables to keep you feeling full. It is possible to lose 10 to 15 pounds in 10 days with the majority being body fat!
By following this plan, you automatically cut out starches as well, so carbs are automatically super low during this 7 to 10 day burst.
10 Boring Days Of Food
My wife Karen and I are getting ready to do this crash diet on nothing but scrambled egg whites with broccoli or spinach, Chicken breast salads with vinegar and oil, and whey protein shakes.
I know this sounds like a very bland approach, but we like to keep it simple and maximize results. After all, its only 7 to 10 days.
A Couple Important Things To Consider
1. This type of diet is not easy or fun!
Makes no mistake about it…this diet requires sacrifice and discipline. I do extremely well with macro-patterning, but I struggle and tend to get very cranky towards the end of this 7 to 10 day burst.
2. Minimize exercise
Drop your cardio and just focus on a few resistance workouts during this diet. Believe me, you will not have the energy to do cardio with this level of calorie deficit. Even if you are tough enough to hit cardio during this 7 to 10 day period, don’t do it. It will sabotage your results.
A final note. After your finished with this strategic burst, make sure you go right back into Wendy’s macro-pattering nutrition.
After finishing this low calorie burst, my wife Karen and I usually carb down Mondays, Tuesdays, Thursdays, and Fridays. We carb up or cheat on Wednesday (Date Night) and Saturday nights, and do a baseline day on Sundays. This is a great life-long maintenance plan.
Here’s to staying lean for life in 2010. Good luck and let us know how this works for you!
Shaun & The GL-12 Team
P.S. The only way to stay on track and build fat loss habits for 2010 is to follow a proven plan and be held accountable. Our Free CD and Lean For Life Boot Camp provide both.
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