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Max My Weight Loss

By John Saeger


Copyright Š 2012 by John Saeger Published by John Saeger

All rights reserved. No parts of this book may be reproduced or used in any form or by any means, electrical or mechanical, including photocopying and recording, or by any information storage and retrieval system without permission from the publisher. Printed in the USA


Preface Applicable Notes for the Use of This Book:

Form is more important than Weight. Always be more concerned with how you do the exercise rather than how much weight you do it with. Otherwise you waste your time and increase the probability of getting hurt. Always warm-up and then stretch before engaging in your workout. No exceptions. When applying the program outlined in the book, there can be no soda (pop), fast food, or fried food of any kind. No exceptions. Heart Rate (HR) formula: 220 – your age = Max Allowable Heart Rate A Target Heart Rate Range is listed as per the Table of Contents.


Disclaimer:

All exercises, routines, suggestions, and calculations in regard to heart rate, BMI, body fat percentage, and diet within this book or implied are based on acceptable averages and standards. It is the readers/users responsibility to seek medical advice and clearance to assure the user they are healthy enough to participate in the programs outlined and/ or suggested here. Your medical professional may make adjustments to programs, diet, etc, based on your current level of health. The user agrees to hold harmless all parties included in the writing, distribution, as well as all those who participated in the creation of this literature both named and unnamed here.


Table of Contents

INTRODUCTION. OurProvenPhilosophyOnWeightManagement CHAPTER1. WeightTrainingMyths. CHAPTER2. Calories&H2O. CHAPTER3. Carbs,Proteins,Fats,&Portions CHAPTER4. Vitamins,Minerals&NutritionalSupplements. CHAPTER5. Healthy&UnhealthyFoodsandPreparation. CHAPTER6. FadDiets. CHAPTER7. Anaerobicvs.AerobicExercise. CHAPTER8. BenefitsofExercise.

APPENDEX.

TipsTChangeYourLife. TargetHeartRate Range Chart WarmUp&Stretching. SampleWorkouts. SampleMeals. BodyFatPercentage. BMI. HealthyWeightChart. CLOSING. GLOSSARY.


Introduction:

Our Proven Philosophy On Weight Management

“Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable.� -Sidney J. Harris

they know they are not the best they can be. Whether they just have not made an effort or have simply failed so many times they have now given up. Regardless, these are the times that make us who we are. Heck if it was easy everyone would be in great shape and healthy. But, that is not the case, because living a fit lifestyle takes education, awareness, and a lot of effort, especially up front. However, the rewards are unparalleled as you gain confidence, energy, and most likely add years to your life. These are years you may not have if you do not take the reins and make a change. This is not the time for procrastination as it is your life that is at stake and the quality of that life. You can do it and we are committed to helping you through with our proven methods, strategies, workouts, and diet approach. This will be one of the few times we tell you to sit down and relax as we take you through some of the most important information you will ever lay your eyes on‌ and it may just save your life.

they know they are not the best they can be. Whether they just have not made an effort or have simply failed so many times they have now given up. Regardless, these are the times that make us who we are. Heck if it was easy everyone would be in great shape and healthy.


But, that is not the case, because living a fit lifestyle takes education, awareness, and a lot of effort, especially up front. However, the rewards are unparalleled as you gain confidence, energy, and most likely add years to your life. These are years you may not have if you do not take the reins and make a change. This is not the time for procrastination as it is your life that is at stake and the quality of that life. You can do it and we are committed to helping you through with our proven methods, strategies, workouts, and diet approach. This will be one of the few times we tell you to sit down and relax as we take you through some of the most important information you will ever lay your eyes on… and it may just save your life.

Why Today?

The easiest retort is why not today. In just about everyone’s life there comes a time where Our Weight Loss Strategy... Weight loss should always be preceded by the word PERMANENT. Losing weight and putting it back on is a waste of time, energy, and resources. Permanent Weight Loss is everyone’s goal. Giving you the tools and motivation to lose the weight and adapt to a new lifestyle is our goal. Once the new lifestyle is adapted the weight will stay off. Weight loss is not as complicated as most make it out to be. Our philosophy is to keep it straightforward. For example, here is a simple formula that works:

Moving your body + Making healthy eating choices = PERMANENT weight loss Sounds easy doesn’t it? Move your body, exercise, walk, jog, be active everyday. Make healthy eating choices, eat fruits, vegetables, lean meats, drink water,… be healthy. Consciously think about everything you put in your body and how it will affect your ability to be healthy or


lose weight. There is no magic pill, no secret drink, and no strict diet. They don’t work. They don’t produce a change in lifestyle. You have taken the first steps and will soon understand what we are talking about.

Keys to Your Success:

1.) Eat often 2.) Track what you are eating 3.) Drink plenty of water (we’ll help you with how much) 4.) Exercise everyday for at least 20 minutes 5.) Stay away from fast food, pop (soft drinks), & all fried foods

The Next 8 Weeks…

Over the next eight weeks you will start to transform not only your body but more importantly your mind. Remember, the mind is much more powerful than the body. Once we can get the mind to understand the concepts of our program the body will begin to reap the rewards. You will learn new ideas and information and will also be reminded on some key points you may have forgotten along the way.

Your body will be sore at first and there will be times that you don not think you can do what we are asking you to do. But remember we will never ask you to do something you cannot do. Please be disciplined from the first week. You must be. Do not wait until week 3 to really get “serious.” If you do everything that we ask for the next eight weeks you will be amazed how you look and feel. Our program generates a significant amount of


weight loss and a big-time drop in inches. So, be not only resolved, but be ready to buy some new clothes!

Good Luck on becoming The New You!

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