“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

17 Tips For Looking And Feeling Better Than You Have In Years

Top Certified Fitness Expert Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness

By Christopher Williams
(Health & Fitness Professional, Paddington Personal Training Studio Owner)

Dear Friend,

Do you want to improve the quality of your life?

Do you want to look and feel better than you have in years – maybe better than
you ever have before?

Do you want to protect yourself from disease and injury? And do you want to live
a longer, more vital life?

I’m confident that you answered YES! To each of those questions, just as have the
hundreds of individuals I’ve counseled, coached, and trained in my career as a Certified
Personal Fitness Trainer and Health Expert.

Right now I’m going to reveal to you the 17 essential strategies that have enabled
my clients to achieve these important goals.

These simple strategies can be immediately implemented into your lifestyle with
little sacrifice on your part (okay, if not eating artery clogging fast food burgers and fries
is a big thing for you, then maybe you won’t look at that sacrifice as “easy,” but I
guarantee you it will add quality years to your life).

So let’s get right into it.

But before we do, I want to let you know you can easily obtain even more health
and fitness advice from a certified expert on a regular basis by requesting a free
subscription to my newsletter. You can get your subscription via email or you can
receive it via regular mail, just call my office at: 3876 4781 and ask for me (Chris)
Without further ado, turn the page to discover…

17 Essential Weight Loss, Health And Fitness Strategies
“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

1. In the beginning, your fitness plan should not be overly aggressive. One of the
biggest problems most people encounter when starting a fitness program is rapidly
depleted motivation after only a few weeks due to an overly ambitious fitness
plan. Two days per week of 20-minute low-intensity cardiovascular exercise
(walking, jogging, biking, swimming); and two days per week of 30-minute light
resistance training (using weights or resistance machines) is adequate in the
beginning. As you become acclimated to the lifestyle “shift” you can add more
days and get improved results. But beware: if you try to do too much too fast, you
may end up quitting altogether. If you’ve tried and failed doing it alone, then I
suggest you get a training partner or personal trainer who will help you sustain
your motivation.

2. If your goal is fat-loss, then your cardiovascular exercise should be low
intensity.
Your heart rate during cardio exercise should not exceed 50% to 70%
of your maximum heart rate. The simple formula for calculating your 100%
maximum heart rate is 220 minus your age. If the intensity of your exercise
increases your heart rate beyond 70% (which can occur very easily if you are in
poor shape), you start shifting from using body fat as your energy source to
relying on glucose metabolism. Your personal trainer can supply you with a
simple heart rate monitor you can wear during exercise so you always stay in your
peak fat-burning range.

This is an estimation, (220-Age), as you can imagine people of the same
age have varying fitness levels. Here at Paddington PT we complete an initial
fitness assessment into your training program, establishing exactly where your
body is most efficient at using fat (as its main source of fuel) and then which heart
rate zone you’re also efficient. So when you’re working out, your time is even
more effective ensuring results come fast!

3. Don’t waste your time working small muscles with isolated movements. If
you don’t enjoy doing resistance training or are pressed for time, concentrate on
working the largest muscle groups with compound resistance movements. When I
see overweight people doing wrist curls or lateral raises, I wonder why. It’s
generally just a lack of understanding of how their bodies work. Most people
want to lose fat and tone and firm their bodies. The way to do that is to use
resistance (weights or machines) to train the large muscle groups. Men should be
concentrating on legs, chest and back. Women should concentrate more on their
legs and back. The best exercises for legs are lunges or squats (your personal
trainer will show you the proper form and then monitor you during the exercise)
and leg press. The best chest exercise is bench press, and the best back exercise is
the seated row. All of these are compound movements, which means they
incorporate multiple muscle groups.

4. Always, always, always stretch. Stretching improves flexibility, blood flow,
muscle recovery, low back pain and a host of other things. Additionally,
stretching can prevent injury, make you sleep better and improve your
performance in all sports. Always stretch, but be certain not to stretch cold
muscles. You should always warm up before stretching. However, it is very
important that you know how to stretch. Never bounce! Your personal trainer
will show you the proper execution and timing of your stretches.

5. Never, ever do a traditional sit-up. Unless you are super athlete with an
incredibly well-developed midsection, sit-ups can lead to a strained lower back
and possibly lumbar injuries. But it gets worse. Rather than hitting your
abdominal section, sit-ups can shift exercise tension to your hip flexors – which
defeats the purpose. There is so much misinformation about how to strengthen,
tone and firm the midsection, it’s almost frightening. It is very difficult to learn
proper abdominal exercise technique by reading about it or watching it
demonstrated on a video. You need to do it with supervision and get feedback
about your form from a knowledgeable source. And keep in mind that you use
your abdominal muscles in almost every single movement you make.

Strengthening your abdominal region is the single most effective way to prevent,
or recover from, low back pain.

6. Set realistically attainable goals. You must have tangible, quantifiable, short-
term and long-term goals for your fitness program so you can gauge your
progress. It’s crucial to have a “baseline” before you begin, so you can measure
success. Your health club or personal trainer can give you a complete fitness
analysis (don’t be shy – you need this) that will aid you or your trainer in
developing a personalised fitness program which addresses your particular needs.
Having goals, particularly short-term goals, allows you to track your progress and
keep you motivated when times are tough and you don’t feel like exercising.
Keeping a journal of your cardio and resistance training workouts, as well as
tracking what you eat is truly a fitness success “secret.” Just remember that your
goals should be realistic and attainable. The best way for you to understand what
is realistic and attainable for you is to talk to a fitness professional – not to buy
into the “hype” of infomercials, diet and fitness products that blatantly mislead.

7. Set exercise appointments with yourself. Use your day-timer to set
appointments for exercise – and then stick to them. You wouldn’t miss a business
meeting or client appointment, would you? So don’t miss your exercise
appointment with yourself. Nothing is more important than your health. Nothing.
Everything else will crumble around you if your health goes south. So make your
exercise appointments a priority. If you find it difficult to keep these
appointments, then consider hiring a personal trainer who will hold you to your
commitment. When you have money invested, and someone waiting for you to
show up – you are much more likely to actually show up!

8. Remember the benefits of exercise. Remember that feeling of euphoria you
experienced after a particularly good work-out? You experienced that feeling
because the most powerful “feel good” drug in the world – endorphins – are
coursing through your veins. If there is a panacea, it’s exercise. Nothing feels
better than the post-work-out high you experience after exercising. Revel in that
feeling. Let it wash over you and truly experience it. Etch that feeling in your
brain. It will fuel your motivation on those inevitable days when you just don’t
feel like exercising. Being physically fit affects every single aspect of your life:
you sleep better, eat better, love better, overcome stress better, work better,
communicate better, and live better!

9. Exercise correctly. So much time is wasted doing, at best, unproductive exercise,
or at worst, dangerous exercise. Get educated on how to exercise correctly. And
the absolute best way to do that is to hire a personal trainer to develop a program
for you and then teach you what to do and how to do it right. Personal training
does not have to be an ongoing process. You can hire a personal trainer for
whatever length of time you need to learn the ropes. It could be five sessions, or it
could be fifteen sessions. It’s completely up to you. But statistics prove that those
who understand how to exercise correctly, get better, faster results. And that’s
what you want, right? Results!

10. Enjoy yourself. The most difficult thing is actually getting into your running
shoes or going to the gym. But once you begin your work-out, relax and enjoy the
process. Don’t fight it. Make exercise your personal time. When you are
exercising you can focus completely on yourself. Yes, exercising can and should
be somewhat rigorous (depending on your level of fitness), but it is just that
investment which makes it supremely rewarding. As with anything, if you are in
the moment, you can fully appreciate the experience and truly enjoy the process.

11. Australians eat too many carbohydrates for our lifestyles. I’m not advocating
the high protein, high saturated fat diet that you hear so much about (frankly, it’s
dangerous). But I am advocating minimising your intake of bread, pasta, rice,
potato and of course, all sugary drinks. We are no longer an agrarian society
participating in manual labor. Most of us are fairly sedentary throughout the day
and therefore do not need the high levels of carbohydrates to sustain our energy.
Additionally, carbohydrates are addictive. The more donuts you eat, the more you
want. The bulk of your carbohydrates should come from vegetables and fruit.
And those with high water content, such as cucumbers, grapefruit, tomatoes,
cantaloupe, strawberries and even vegetable soups (watch out for high sodium),
will fill you up nicely. By the way, numerous studies have conclusively proven
that the quarter of the population eating the most vegetables get half the cancer of
the quarter eating the least!
12. Deep-fried food has no nutritional value – none! Almost every food, whether
it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is
absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded
chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat
and calories, and they contain almost zero nutritional value. If you’re trying to
lose weight and/or reduce fat, simply eliminate fried foods completely from your
diet. Yikes! That stuff is scary.
13. Never, ever skip breakfast. If you want to maximise your fitness results or fat-
loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all –
breakfast remains the most important meal of the day. Your breakfast should
contain complete proteins and complex carbohydrates (if you’re trying to lose
weight, you should eat the bulk of your complex carbohydrates at breakfast and
lunch and only have vegetable carbohydrates at dinner). A great breakfast is
oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana
and a protein drink. Or try scrambled egg whites with Healthy Choice turkey
sausage.
14. Eat fat to lose fat. Healthy fats are necessary to your body for a bunch of
reasons: regulating hormonal production, improving immune function, lowering
total cholesterol, lubricating joints, and providing the basics for healthy hair, nails
and skin. The singular distinction you must be aware of is the difference between
healthy “good” fats, and dangerous “bad” fats. Good fats are monounsaturated
fats like olive, peanut and canola oil, avocados, all natural peanut butter and nuts;
and omega-3 fats like salmon and mackerel and soy-based foods. Bad fats are
saturated fats, partially hydrogenated fats (killers!), and trans fats. Your personal
trainer can provide you with a simple diet program that will complement your
exercise to help you live longer, feel better and boost your immune system. The
bottom line is that your body needs good fats – and will revolt if you attempt to
abstain from them – and absolutely does not need bad fats.
15. Drink plenty of fresh, clean water. Yes, I know that you’ve heard this over and
over again. But there’s a reason for that – it’s the gospel truth! The recommended
amount is 1 Litre for every 25kgs of body weight, of water every day. When you
are exercising, you need to drink even more. Now if you are not doing this now, or
not even close! Then work your way up gradually
Over 75% of your body is water (even bone is more than 20% water).
When you don’t drink enough water, and substitute diuretics like coffee, tea and
caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly and
your digestive system doesn’t operate smoothly (among other problems). Even a
small deficit of water can radically affect how your body performs. Here’s a good
rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not
drinking enough water. Drink up!
16. Eat regularly throughout the day. Fasting or overly restrictive diets will enable
you to lose weight – in the short run. Because the weight you lose is primarily
water weight and lean muscle mass. But in the long-run, it has exactly the
opposite effect you want. When you restrict your diet, your body instinctively
thinks it’s being starved and shifts into a protective mode by storing fat. Energy
expenditures are fueled by your lean muscles. Therefore your body fat remains
essentially the same and you lose vital fluids and muscle instead. The less muscle
you have, the slower your metabolism becomes, and the less fat you burn. You
should be eating three nutritionally Paddingtond meals each day, and you should
have at least one or two healthy snacks. This keeps your metabolic furnace
stoked, so you burn more at a faster rate. I know, it’s counter-intuitive, but it’s the
gospel truth!
17. Increase your Energy. This will be almost instantaneous – The Power of Breath –
your entire body is only as healthy as the cells that make it up – What determines
how healthy your cells are has to do with one primary source of your body – how
healthy your bloodstream is & the environment that every cell must grow and live
in – if it is maintained and controlled you will be healthy, if it is polluted then your
cells will be weak and your energy will be weak and you will die – How do we
maintain and control the circulatory system so the environment remains clean and
nurturing and not polluted? Your Breath is the control button to the mechanism
that cleanses your circulatory system! Do the below bolded information to cleanse
your system!
Breathe deeply 3x a day – 10x… Use the count of 1-7 for breathing in through the nose and
out then hold for a count of between 20-28 seconds… Try to increase as you get better &
your lung capacity becomes larger. Then breathe out for 12-14 seconds through the mouth…
There you have it. 17 essential strategies for an effective weight loss and fitness program
that will have you looking and feeling better than you have in years – maybe ever!
I realise that starting (or re-starting) a productive and effective health and fitness
program is not easy. That’s why I encourage you to get help.
If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an
accountant (or an attorney!). Have a toothache? You’re off to the dentist. Leaky pipes
result in a call to the plumber. So why is it that so many people attempt to solve their
health and fitness problems without consulting an expert? I don’t know exactly, but I
encourage you to make the investment in yourself – in your quality of life – by hiring a
qualified fitness professional to educate you and help you get started in the right
direction…
…because the hardest part is just getting started and sustaining your motivation
until fitness becomes habitual. Once you develop the habit, which can take as little as
thirty days, your whole life will change for the better.
If I can be of any assistance to you, please don’t hesitate to call me. I’m happy to
speak with you and give you my recommendations without any sales pressure (I hate it
when people try to “sell” me, so I wouldn’t try that on you).
Please visit my web site at www.PaddingtonPT.com.au or call my office on 3876
4781 to receive 3 Complimentary Personal Training Sessions or to obtain any additional
information you may need.
Yours in good health
Chris Williams
Iceworks Building, Ground Floor
157 Given Terrace
Paddington, Qld
3876 4781 / 0412 931 039
chris@Paddingtonpt.com.au
P.S. Bring a training buddy (spouse, friend or family member) and he or she can take
advantage of our ‘Buddy Discount’ offer!!!