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Specific training guidelines are also provided in order to provide the best results with the least time investment. Your biology, habits, and surroundings may all be to blame. Chapter 13: Moving to Maintenance: Non-counting Method Part 2. The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. The book provides specific recommendations (for everyone from beginners to advanced trainees) for both resistance training and aerobic activity in terms of how often and how much will provide the best results. Quite in fact, for the extremely overweight, no exercise is actually required to reap the benefits of the program. Research from Cornell University found that moviegoers who were served stale popcorn out of large buckets ate 34% more than those who ate from medium-sized containers. This provides simply the safest and sanest way to lose fat quickly without sacrificing health (or muscle mass). So with all of that in mind, you may still be wondering what you can expect in terms of true fat loss per week. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal. The results might have to do with the effect sleep has on our levels of ghrelin and leptin, two hormones that work together to stimulate and suppress appetite. Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market. Chapter 9: Metabolic slowdown and what to do about it.
In addition, guidelines for moving back to maintenance, as well as for using the program to transition into a more moderate fat loss diet are provided in detail. Chapter 12: Moving to Maintenance: Non-counting Method Part 1. Guidelines are provided for when to take them, how to use them, etc. A recent research review from the University of Birmingham in the UK suggests that distracted eating makes you consume more food during a meal as well as later on. Chapter 10: Free meals, refeeds and diet breaks. Falling short on shut-eye can make you consume more food throughout the day. I based the program around the idea of creating a diet that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals. On average, caloric intakes on this diet will come out to between 400 to 1200 calories per day coming almost exclusively from protein. Grabbing a handful of fries as you watch a game gives you something to do. This is included with your purchase as a digital download. For those of you familiar with ketogenic (low- carbohydrate, high-fat) diets, a PSMF is essentially a ketogenic diet without the dietary fat.
