THE FAT TO FIT PROGRAM
YOUR COMPLETE GUIDE TO LOSING WEIGHT AND GETTING FIT
Ray Burton, ISSA, CFT
Editing by Branda Moen
Table of Contents
· Intro……………………………………………………Pg4
· One book……………………………………………..Pg5
o Why one book?
o Why everyone is so confused
o Losing weight
· The big questions………………………………….Pg7
o Which muscles where?
o How do I know it’s safe for me to workout?
o Choosing a gym
o Should I hire a personal trainer?
o How to pick a trainer for you
o What’s in the gym bag?
o Before you go
· The basics of working out and
your first routine…………………………………Pg21
o Stretching 101
o The no longer confused routine
o Sets and reps
o So what’s cardio anyway?
o How much weight should I use?
o Can we start yet?
o Rest between sets
o Your max heart rate
o Here’s your first routine!
o Don’t be a newbie!
· Your second routine…………………………….Pg29
o What’s next?
o Your hypertrophy and strength routine
· Your third routine……………………………….Pg37
o What’s changed?
o Hypertrophy rules! The third routine
· Supplements-the hype and the reality……Pg39
o The big scam
o Santa Clause and the Easter Bunny
o Supplements that work
Table of Contents – cont’d
· Diet……………………………………………………Pg44
o The basic macronutrients and the glycemic index
o The how, what and when of eating
§ The five steps to figure out your caloric needs
§ Eat frequently?
§ What and when to eat
o Water
o The post workout shake
· Motivation………………………………………….Pg53
o Why we do the things we do
o Fear
o Keep it real K?
o Why am I still fat?
o Does it really have to hurt?
o Talk the talk
o Stick to a plan
o Life’s meaning
· Tools…………………………………………………Pg72
o Exercise descriptions
Copyright 2002 buildingbodies. All rights reserved.
ISBN 0-9733878-1-5
No portion of www.buildingbodies.ca or “Fat To Fit” may be duplicated, redistributed or manipulated in any form without permission.
The views and statements expressed in this book and the web site www.buildingbodies.ca represent the opinions of the authors and should not be considered scientific conclusions. Neither www.buildingbodies.ca nor the authors assume any liability for the information-contained here. Specific medical advice should be obtained before you begin any nutrition, exercise or dietary supplement program.
INTRODUCTION
My name is Ray Burton. Fitness has been and will always be my life. There comes a time when you help people one on one as a personal trainer that you realize you are limited to the amount of people you can see in a day.
The only way to help every one that would like to change their life and fitness level is to make information available on a massive scale. Through this book I hope you will find the answers to all your fitness questions and that your future will be full of life and vitality.
Who This Book Is For
Some people do not know very much about training, some people know a lot. There is something in this book for everyone.
There is a common misconception that training in a certain way is for bodybuilders, another for athletes and another for swimsuit models.
While certain training styles do change the body in different ways, there is only one way to train to get fit. This is to burn excess body fat while retaining your muscle so that you can keep your metabolism high and stay strong.
During the book, I will however offer different routines if you would prefer either extreme of fat burning/weight loss or muscle building.
I am going to do this for those that would rather see a certain look in the mirror than use the best optimized plan for a balanced body.
The Idea
There has been a trend lately in the world where the truth seems to exist only if it is profitable. As the owner of Buildingbodies Fitness Systems, I see many people that have trained for long periods of time and never get any results. I feel this is a real shame. Countless numbers of really nice people put in the time and the effort and nothing happens, and they give up. There are too many theories and new wonder routines that confuse the average person and cause them to doubt if they are or were ever working out correctly. This confusion in itself is enough to halt any progress because if you’re not confident that what you’re doing is working, then you won’t give it your full effort. That is where this book comes into the picture.
Promises are given too freely these days and with too little value placed on them. If you promise someone that you will give them results, then you better produce the results. Once our value system breaks down, what good is anyone’s word and how do you know if anything is ever true?
I hope this book helps you to not only effectively attain the goals you want for your physique but also to let you be rational about the percentage of your life that you let it consume. It is important that you make fitness a lifestyle and not an addiction. There are many facets and experiences that are a part of life and fitness should help you to enjoy life more freely, not keep you a prisoner.
There is a reason pendulums swing side to side, for in the center lies the natural balance.
Why one book?
I love fitness and wanted to make a living from it. I thought of several different ways and realized that I should put some of this stuff I do on a daily basis to paper to save people the time and effort of figuring it out for themselves. The big money these days is in magazines. I thought about it, but came to a startling idea. Much of what is real and solid in the fitness field can fit in one book. There are always new ideas, but the essence remains the same. There are some rules, but most are more like guidelines. So how do magazines keep going year after year? Well, swimsuit additions, star profiles, supplement adds, and new and confusing routines that keep you jumping around and never fully applying yourself for any length of time to see results. I am not alone in this train of thought. So that is the reason why I would like to put my experiences to paper. They have worked for me through the years, as well as my personal training clients. I’m not going to confuse you or pretend that this is incredible new science. You are going to learn what has worked for millions of people, for the last 100 years. Learn this stuff and apply it…..it works.
Can’t
Can’t is a word that is foe to ambition;
an enemy ambush to shatter your will.
It’s prey forever to a man with a mission;
and bows only to courage, and patience, and skill.
So hate it with hatred that’s deep and undying,
for once it is welcomed twill break any man.
And whatever the goal you are seeking, keep trying!
And answer this demon by saying, “I Can!”
Why everyone is so confused
I guess the real problem for people who start to get in shape is that they don’t know where to start and how to effectively get the ball rolling. There are so many different ways to get fit and people want to know which is the correct one. It makes sense because, why start if you’re only wasting your time on a less than perfect routine? Here’s the catch; every routine will work for someone out there at some point in his or her training progression! The reason is because everyone is different. Just like for every individual, there is a perfect mate, for every person they may need a different routine. No one routine or method always works for everyone!
Here is the deal though. In order to sell something you need to package it nicely and then spell it out point blank. It is all about convenience and economic selling. Write it out, put a pretty wrapper on it, and advertise the heck out of it. That’s not what is going to happen here. No joke, I will give you the tools and information that you need to develop your routines and change them as your body changes. This whole thing is a trip without a final destination, so you better enjoy the process because you never reach the end. What I mean is that, seldom do I ever talk to anyone who says, “I am the best that I want to be, I no longer need to improve!” As we go through this book, I will explain things to you so that you won’t be blindly following numbers and exercises. You should know why you are doing everything and what affect it will have on your body. At no time should you think that you can’t do this or that because of time restrictions or anything else because your routines are always flexible! The point is that in ten years, your body won’t care if it worked out on a Tuesday or a Friday, but your wife or husband will sure care that you put them in second place to something. You can see what I am getting at, make the routine fit your life, not your life fit the routine.
Now, there are no perfect routines, but there are ways that are better than others when you go about this whole fitness game!
Losing Weight
This topic is front and center because if you don’t get this stuff straight right now, all the rest of this book will be useless.
Losing weight is the topic on many of our minds. If its so important, why do so many of us fail in our weight loss efforts? Well, while I do want you to like who you are, fat and all, I will not say what people want to hear if it’s not the truth. You’re here because you want to change your body. I’ll say what they need to hear to do that very thing. So if you have been working out for a few months and you haven’t seen any changes, then there is a problem with what you are doing. If you’re not working out, but think you’re on a great body changing program, you can stop right here. You’re overweight because you’re inactive.
What I have come to understand is that many people are smart enough to know what needs to be done to change their bodies. What I also understand now thanks to my experience with others that are overweight is that knowledge is not what makes us succeed when trying to lose fat. It’s putting that knowledge into practice. So if people know what needs to be done to change their bodies, why are they not doing it?
One reason is because the bad habits that made them overweight somehow makes them feel better now than they think they will once they lose weight. In other words, immediate satisfaction. We all know that most things that are worth having in life take effort. If this is you, than learning about discipline is your first step.
The other is that its easier to be overweight now and enjoy your bad habits than it is to put in the effort on a fat loss program if you’re not 100% sure that this program your on will help you lose fat. You’ve tried to lose weight before right? You’re still here looking for answers too. That tells me two things. First, you have unresolved personal issues that need to be dealt with professionally because you have adopted unhealthy habits that help you mask your personal pain. Second, you’re still overweight.
So if you have tried weight loss programs before, (more than you care to admit) and you haven’t lost weight, do you think there is a problem with every one of those fat loss programs? Or do you think maybe the lack of results lies within? Don’t turn away, this is facing the facts time if you want to change your life.
You see here is the problem I face. As a personal trainer working with people who want to lose weight, I have the knowledge to do this. But they have to use it in order to lose weight, I can’t move for you (yes I’m talking directly to you). I’m writing this with you in mind. How can I be talking to you without knowing you? Because everyone that wants to lose weight faces the same personal demons. I know you. You are my living.
Nothing happens on a weight loss program without movement! It takes calories to move, and using calories is the heart and soul of a weight loss program. Now I’ve told you that in order to lose weight you must move. Are you going to move or sit there and stay overweight?
If you are still sitting there overweight, read on.
Another reason that people cant break the bad habits that are holding them back is because at some point something or someone did or said something to this person that has preprogrammed them to think bad things about themselves. Things like: your fat, your over weight, you will never lose weight, and you’re big boned. Programmed to think that in some way you are flawed and doomed to a life with some sort of shortcoming that makes fat loss impossible for you! You are living out life overweight because someone somewhere did something that scared you. You are allowing someone’s non-caring actions to affect your life! You have let someone control and undermine what you are capable of becoming. Don’t. To the person that said something to you…”to h-e-double hockey sticks” with them! Go ahead say it! It’s time to get tough.
T-F-A-R
Thoughts lead to feelings causing actions that create your results.
Those people don’t know what your cable of or how perfect of a person you are, and you know what? Neither do you. Not until you do your very best will you know what you can achieve when you truly apply your self to a serious fat loss lifestyle. If this person told you that you are weak willed, fat, ugly, or lazy, then that’s their perception of you. That’s not you. You are and can be so much more.
Let me set the record straight right here right now. You are not a special genetic freak. If you are human (and I hope you are, if not “live long and prosper”) then you can lose weight. Read that again. If you are human, you can lose weight.
If you continue to believe that you are destined to be overweight, then you will fight with your inner self to be anything better. In essence if you change and stop feeling lazy, weak willed or fat ect, you will lose your old identity. The “fat ego” has a way of wanting to self preserve (even though outwardly you want to lose weight, you really do), so it will fight you. This is why change is hard. This is why starting a new fat loss life style will be a challenge. You must recreate yourself and become something more wonderful and beautiful than before…. lose your old self and create a better you. Step up and become involved with life. Do not stand on the sidelines any longer. Fight that “fat ego voice” that wants to keep you down. Other people (even family who are often the cause of your personal pain) will get in the way. Obstacles and challenges will come. But this is about you and fixing yourself. You have to come first sometime. Now is the time.
If you are human and you want to change, you can lose weight. If you have trouble losing weight, it’s one of two things; medical or discipline.
One of the things people don’t get is that weight loss is like balancing your bank account. Except now you want to be in the red. You can’t deposit more calories than you withdraw or your fat bank account grows. If you stay comfortable and keep that bank account balanced…. you’ll always have fat money in the over weight bank. There are 3500 calories in a pound of fat. So you must either cut that many calories from your diet (very hard) or burn off that many with exercise (doable) to lose a pound of fat a week. The trick is to use both.
If you are shooting for 2 pounds of fat loss per week, you are looking at withdrawing 7000 calories from you fat bank account. That’s 1000 calories a day my friend. When you’re hungry, you don’t want to lose that much food from your diet. So burn some of those fat calories away!
Break down your weight loss program something like this:
· 250 calories from a half hour weight training
· 350 calories from a half hour cardio
· 400 calories by diet
Now the final important thing to know about weight loss is that you need multiple meals per day to loss fat. Your body can only use so many calories in one sitting before converting the rest to fat.
Let’s say you need 3600 calories a day (you wish!). Lets say that your body can use only 600 calories per sitting before you start to store it as fat. If you eat six meals per day, all totaling 600 calories than your getting what your body needs without becoming overweight.
Now let’s look at what most people do. Remember that your body will try to get those 3600 calories because that’s what it needs. You wake up and maybe have a small breakfast, about 300 calories. Go to work, eat lunch because you’re starving after 5 hours and binge down 1200 calories from MacDonald’s. Congratulations you have already stored 600 calories to fat. Than you starve yourself to supper and binge again, eating another large portion of 1200 calories and storing more fat. Go watch some TV and go to bed.
What has happened is that you have eaten 2700 calories, 900 less than you needed so your metabolism slows (read gain more weight) but you have also managed to store 1200 calories to fat because of your large meals. A double whammy that kills many weight loss best intentions.
This is where I will stop for now. On to the good stuff.
In the next chapter I will give you a progression that a raw beginner would be best to follow when wanting to start out with fitness. This is a routine that I have found to work for a lot of people of all ages that have come through the different clubs. It works around the idea that you should walk and then run! Lets get started by answering some basic questions before you head off to the gym!
THE BIG QUESTIONS
Which muscles where?
In the beginning, sometimes you don’t know which muscles are supposed to do what! Well for that matter, even where they are. You hear the fit folks saying, “Man did those bench presses ever blast my pecs!” But the problem for many is that you don’t have a clue what a pec is except that chickens do it when they are hungry! So instead of giving you the scientific name like pectoralis major (chest), I’m going to explain things like you would hear it in the gym or in the muscle magazines. No more mystery…
Just remember… I’ve done my best here to cover all the angles and answer all the questions I’ve heard over the years. However, there is always something that needs clarification. I’m only an email away, and it’s free. Contact Ray at www.buildingbodies.ca
How do I know its safe to workout?
I think the real question is “how safe is it for you not to workout?” Did you know that ….
THIS IS THE END OF THE FREE CHAPTERS. If this looks like a program that may be of help to you, I stand behind my work. Please take a look at the complete diet and fat loss program at http://www.fattofitprogram.com.
Have an awesome day!
Ray Burton
Author of the Fat To Fit Program.
[tags]fat to fit program, fat burning workout, workout program, weight loss[/tags]
