John Phillip: My Optimal Health Resource
|
John
Phillip is a Diet, Health and Nutrition Researcher and Author of
the popular My Optimal Health Resource Blog. |
John Phillip is a Diet, Health and Nutrition Researcher/Writer with a passion for Health Modification and Healthy Weight Loss through proper diet, nutritional lifestyle and specially targeted supplementation. His passion is to research and write about the cutting edge medical technology which will affect our lives through sound life extension principles. John is the author of the popular My Optimal Health Resource Blog. Stay informed about the latest health news and how it affects your wellbeing and lifestyle. |
This book was written as an aid to the millions of people who are struggling with weight loss, and despite their best efforts have been unable to achieve or maintain their healthy weight goal. The science of weight loss is complicated and requires more than a low calorie diet and exercise. The only true way to weight loss success is to establish a new lifestyle and mindset which becomes the fabric of your new self. This book reveals the important steps which need to be completed to reach your ultimate goal and enhanced quality of life.
A Life Improvement Ebook by
John Phillip
M
© 2010 All Rights Reserved
Table of contents
Weight Reduction Principles for Life
E
Weight
Loss is more than simply eating less and exercising more. It
requires a total lifestyle change and committment for life.
Cut
Calories By 25%
P
eople routinely set out to lose weight by following a poorly
organized diet. They fail to understand that weight loss requires
proper planning and organization, with calories and nutrients being
calculated with every meal. Many overweight people have tried
countless diets and are unable to maintain their initial weight loss.
Initially the diet works well as the first pounds come off, but
eventually metabolism slows and our innate survival mode causes
weight loss to plateau. Once this happens, most dieters become
disappointed and put the pounds back, plus a few just in case they
should try again. Less than 5% of people following a traditional diet
are able to maintain a normal weight range for more than 5 years, as
our body defends our desire to attain a healthy weight.
Weight
loss can be achieved by strict adherence to a well laid out regimen
which reduces total calorie intake by 25%. This may seem drastic at
first, but after two weeks the body will adjust to the reduced
caloric load and overall metabolism will become more efficient,
making the new dietary lifestyle a pleasant experience. It is
important to ensure that the minimum requirements are met for all
vitamins and minerals. This is accomplished by using dietary software
which is available on the internet at no cost.
It’s
essential to record every food item eaten in the program, and
initially all food must be counted or weighed. There will be no room
for unhealthy processed foods which are laden with sugar, salt,
trans-fats and excessive carbohydrates. The calorie restricted diet
will focus on raw and steamed vegetables, nuts, seeds, lean protein
and limited fruits and monounsaturated fats. The health benefits of
this new lifestyle can be seen almost immediately in reduced weight,
lowered blood pressure and normalization of blood sugar.
Interval
Training Exercises Fuel Weight Loss
E
Interval
Training Exercise provides a total body workout to fuel your fat
burning metabolism all day long.
Our genes have been programmed based on many thousands of years of evolution. Our early ancestors did not evolve in a world of aerobic exercise, but instead used short bursts of intense physical motion which was required in the hunt for food or to evade an enemy. It turns out that we gain the most benefit from exercise which is short in duration, intense and repeated to work many different body parts. Develop a fitness program which highlights all major muscle groups alternatively and lasts 30 to 60 seconds each. The total workout session should last 10 to 20 minutes. Research has shown that this type of short burst, intense pattern has the same fat burning effect as an hour of aerobic training, and most importantly provides muscle conditioning and sustained fat burn to compliment calorie restricted weight loss.
Obesity is a problem that will plague our culture for the foreseeable future. The skyrocketing trend among children will guarantee the problem will persist for generations. We have the tools to correct the problem, starting with caloric control through dietary modification. Reduce calories by 25% by adopting a healthy eating regime and monitor all food eaten. Develop a fitness routine which uses short burst, high intensity intervals, and utilize targeted supplementation as a compliment to achieve your weight l
Chapters 2 – 4 Are Available in Your Healthy Weight Loss Plan Full Version Here
oss goal.
H
Chapter
5 Chapter
5
Reducing
Disease Risk
Exercise
is necessary to remain healthy, as it ties together a lifestyle of
proper diet, stress management and social interaction. Our need for
regular exercise is encoded into our genes, as our earliest ancestors
required short bursts of energy to hunt for food or evade
predators.
At the most basic level, our metabolic function and
ability to fight off disease is dependent on the food we eat and the
amount and type of exercise we provide for our wellbeing. Exercise
provides the added
benefits
of improving mood, boosting energy levels and providing for better
sleep. Regular exercise is part of the formula necessary to remain
healthy.
Exercise
Regularly: Improve Cholesterol and Triglycerides
G Exercise
Lowers Risk from Many Diseases Chapter
5
Research
is also showing that in addition to traditional aerobic exercise,
strength training can have a major impact on cholesterol levels.
Short burst resistance training which q
Exercise
is Good for the Heart
R Exercise
Lowers Blood Pressure
Exercise strengthens the heart muscle and allows
the veins and arteries to regain a natural elasticity, resulting in
lowered blood pressure. Since the heart does not have to beat as hard
or as frequently, the small cracks which begin to form on the inner
lining of the arteries from excessive pressure can begin to heal.
Combine regular physical activity with a healthy diet of leafy green
vegetables, seeds, nuts, lean proteins and monounsaturated fats, and
the result will be a reversal in coronary plaque and heart attack
risk.
E
Chapter
5
T Exercise
Improves Mood
Regular exercise provides
many benefits to our health. The risk of chronic illness from heart
disease, diabetes, stroke and cancer is reduced, along with a lowered
incidence of depression and improved mood. A good fitness regime can
be started at any point, and should always be combined with a healthy
diet for maximum benefit. The end result will be a happier and
healthier disease-free life.
Chapters
6 – 7 Are Available in Your
Healthy Weight Loss Plan
Full Version Here
B
Chapter
8
Americans
continue to lose the weight loss battle which is placing an ever
increasing burden on personal health and our failing health care
system. Many people have a strong desire to lose weight but are
unable to make the dietary changes which will positively impact their
well being and lifespan.
Medical researchers agree that the
best way to achieve permanent weight loss is through calorie
restriction and physical activity. Many people will turn to diet
pills which work by artificially stimulating the body’s metabolism
in an effort to trim weight. Quick weight loss pills are not only
dangerous, as they can lead to increased risk of heart disease and
diabetes, but ultimately they fail to deliver the promised weight
loss goal. In addition to diet and exercise, there are two types of
natural supplements which can compliment your healthy lifestyle and
deliver weight loss results: carb blockers and metabolism
boosters.
Carb
Blockers Aid Weight Loss
R Block
the Effects of Carbohydrates to Lose Weight Chapter
8
Carbohydrate inhibitors
work by blocking enzymes which are necessary to break down sugars
during digestion. The sugar molecules remain intact and are less
likely to remain in the blood and convert to fat. The two most common
natural supplements are l-arabinose and chromium. Both have
demonstrated the ability to reduce blood sugar levels by blocking
sugar enzyme activity and by pushing glucose out o
Another
type of natural supplement assists in weight loss due to its effect
on blocking the breakdown of starches in the stomach. Since starch is
not fully broken down during digestion, calories are not completely
extracted from those foods and are less likely to lead to weight
gain. White bean extract and irvingia are the best known starch
blockers which have powerful anti-diabetic and anti-obesity
effects.
Boost
Metabolism forDay-Long Fat Burn Effect
I Green
Tea Boosts Metabolism All Day Long Chapter
8 Chapters
9 – 10 Are Available in Your
Healthy Weight Loss Plan
Full Version Here
Research indicates that
green tea can increase calories burned at rest by 4%.
At first this may not seem like a significant amount, but studies
confirm that this translates into a 40% increase in thermogenesis,
which is a measure of t
Many people turn to dangerous fad diets and pills in
an effort to lose weight. These drastic measures not only lead to
increased risks from medical complications, but rarely lead to
permanent weight loss. By combining proper diet, exercise and stress
management with targeted carb blocker and metabolism boosting
supplements, the reality of healthy weight loss is now within the
reach of many who n
W
Chapter
11
T Break
Your Weight Loss Plateau Chapter
11
Many
people have the desire to lose weight and have put forth the effort
countless times. The end result is typically a failure as permanent
weight loss requires a major shift in lifestyle which is difficult
for most. Some people fall for fad diet pills which promise massive
weight loss in a short period of time without the need for calorie
restriction or exercise. This is not the way to lose weight and can
even endanger your health.
The only proven method to achieve
permanent
weight loss
is eating a reduced calorie diet highlighted by plenty of vegetables
and a regular exercise routine. Sometimes our metabolism stalls and
we hit a diet plateau. Reducing calories or increasing exercise
doesn’t make the scale move. This is a survival mechanism we have
evolved over the millennia which likely served our ancestors well,
but today simply compounds the problem. There are some ‘tricks’
which savvy dieters use to help overcome the inevitable weight
plateau and achieve their target goal.
Eat
Slowly and Enjoy Your Food
Try
chewing each bite of food twice
as long as you normally would. Researchers have found that this
naturally decreases t
Cook
Your Meals from Scratch at Home
A Eat
Slowly and Enjoy Your Meal
Eat
a High Protein Breakfast Everyday
O Boost
Daily Metabolism with a Protein Breakfast Chapter
11 Chapter
12 Is Available in Your
Healthy Weight Loss Plan
Full Version Here
A healthy reduced calorie diet, along
with a structured exercise regimen is the core of any weight loss
program. Many people find that they reach a metabolic plateau where
the body resists further weight loss as a survival mechanism. People
become very set in a routine which includes habits that make further
weight loss very difficult. Several weight loss ‘tricks’ can
provide the necessary stimulus to ensure you achieve your permanent
weight goal a
C
Chapter
13
Diet vs. Exercise
E Reduced
Calorie Diet Leads to Faster Weight Loss
Both
diet and exercise are important when considering a weight loss plan,
and each regimen has important benefits when considering the war on
obesity. More than 45 million Americans belong
to a health club and yet obesity continues to rise at an alarming
rate. How do you determine the best strategy to drop those excess
pounds without disrupting your daily routine?
Important
Benefits of Diet for Weight Loss and Health
C Healthy
Diet Reduces Risk of Disease Chapter
13
This can be done by jogging
for a total of 7 hours over the course of a week or through
substituting 3 sugary soft drinks each day with a no calorie
alternative. The net effect will be the same, and most people find
the dietary m
It’s
important to look beyond weight loss, and consider the health
implications of a reduced calorie diet. The food you eat has a direct
impact on your risk of developing heart disease, cancer, diabetes and
dementia. The nutrients in the foods we eat have either a positive or
negative impact on our genes. Studies demonstrate that our genome is
altered ever so slightly every time we eat, depending on our food
choices at that meal.
Researchers have been able to map the
negative genetic changes which we incur from a single meal of fried
foods, refined carbohydrates and sweets. Our genes are dynamic and
continually changing the risk factors which lead to serious disease.
Proper diet is the most important factor in any healthy weight loss
plan.
Compliment
Diet with Exercise For Maximum Benefit
W Exercise
Fuels Weight Loss Chapter
13 Chapters
14 – 15 Are Available in Your
Healthy Weight Loss Plan
Full Version Here
Over
70 studies confirm the mood lifting effect of both cardio and
resistance exercise performed for 20 to 30 minutes most days of the
week. Regular exercise is also important for reduction of heart
disease risk as it builds the heart muscle, as well as prevention of
diabetes due to improved regulation of insulin metabolism by the
muscles.
A