All Diets Die is the last weight loss book you will ever need. No more gimmicks, no more yo-yo fad diets, no more confusion. Just the truth behind losing unwanted body fat. . . . permanently! Through years of working with thousands of adults trying to look and feel their best, John L. Pantera has comprised a collection of simple techniques and principles to help you shed excess body fat and keep it off forever.
ALL DIETS DIE
How to Win & Be Thin (for life!)By John L. PanteraAuthorHouse
Copyright © 2009 John L. Pantera
All right reserved.ISBN: 978-1-4389-8186-4Contents
Medical Disclaimer.........................................................................................................viiAbout the Author...........................................................................................................ixIntroduction...............................................................................................................xiiiSECTION I Where Do I Begin?Chapter 1: Americans Are Getting Fatter Each Year: Why all diets die and ultimately cause you to fail......................3Chapter 2: Where to Start: The power of the positive mind and effective (yet easy) goal setting............................11Chapter 3: Accountability: Why each of us desperately needs it to succeed..................................................22SECTION II Everything You Need to Know About Losing Body FatChapter 4: The Concrete Laws of Losing Body Fat............................................................................31Chapter 5: The 10 Undisputable Keys to Stoking Your Metabolic Fire Inside..................................................48Chapter 6: The Nutrient Balancing Principle: The Truth About Protein, Carbohydrates and Fats...............................59Chapter 7: We Are Human Water Beings: The role of water (and its enemies) in your fat loss achievement.....................76Chapter 8: Supplement Myths and Truths: Do I need them to succeed?.........................................................88SECTION III The Ultimate Fat Burning Exercise Plan (Simplified)Chapter 9: Weight Training and Burning Fat.................................................................................95Chapter 10: Cardio Training and Burning Fat................................................................................112Conclusion (This is just the beginning ...)................................................................................127
Chapter One
Americans Are Getting Fatter Each Year: Why all diets die and ultimately cause you to fail
"Let us eat and drink, for tomorrow we diet." - Wendy Morgan
"Enjoy life. Think of all the women who passed up dessert on the Titanic." - Unknown
"In general, mankind, since the improvement of cookery, eat about twice as much as nature requires." - Benjamin Franklin
Okay, let's get it out there: Americans are in trouble! As a nation, we have never been collectively more overweight than we are now. I'm sure you've heard that before, and with all of our technological advances and so much information at our fingertips, it's sometimes shocking that we haven't all figured out the big fat loss mystery.... right?
There are several reasons for this weight gain phenomenon, and depending on who you talk to, you'll get more than one viewpoint. The most obvious factors are the following:
1. As a whole, Americans have drastically reduced the amount of calories we burn throughout the day. This is due to our society moving from an extremely laborious workplace to much more of a technological workplace, where most of us work sitting at a desk. Even our children have become virtually inactive, with a drop in gym class requirements and a rise in video game popularity.
2. The amount of processed food we ingest has increased tenfold, diminishing the amount of macro and micronutrients that come from natural sources of food.
3. Because we are all in a rush, we seek convenience when we eat, which usually leads us to fast food spots and large portions on the go. Or even worse, we neglect or even forget to eat altogether, causing a massive metabolic slowdown. Also, most of us eat out quite often, and the portion sizes here in America are HUGE! The average size of a dinner out is a big enough portion to feed 3 adults. Yet most of us clean our plate each and every time we dine out, not to mention the double portion of wine or the 22oz. draft beer, dessert and coffee specialty drinks.
4. We all have tried different fad diets, and without question, the fad diet ended abruptly, or died. In the process, most of us have triggered a starvation response in our bodies due to the low-calorie nature of most diets. We will talk later about your metabolism, but this process of starving yourself and subsequently `falling off the wagon' causes a drastic change in the way our bodies digest and process calories. Many ups and downs of this pattern that cause us to repeatedly gain and lose weight, or the "yo-yo effect," greatly contribute to our inability to correctly and permanently lose body fat.
5. There is an overwhelming amount of information on losing body fat, including diet books, exercise programs, and infomercials promising 5-minute solutions - this is because the weight loss industry is a multi-billion dollar industry. Clearly, the demand is being exploited for profit. Every month there seems to be a new breakthrough program or pill or machine that has never been discovered until now! Many of us jump on the bandwagon hoping that our body fat woes will disappear with little or no effort. So, without changing our lifestyles, we are falling into that yo-yo pattern yet again, and none of us seem to know what path to take for permanent results.
6. Drugs, medications, diet pills and other unnatural substances have done a number on our bodies through the years. Too many of us have surrendered to popping pills for "health" rather than getting back to the basics of sound nutrition and exercise. These unnatural substances have severe effects on our digestive, endocrine, circulatory and central nervous systems, not to mention the fact that they contribute significantly to weight gain.
These are just some of the factors; there are many more. The bottom line is that you now have a choice. You are at a crossroads. Path #1 is the path you have been on up until now. If you had stayed on that path, it would continue to lead you on a frustrating roller coaster of up and down weight gain/loss. Path #2 is the path of truth. The instant you began reading this book, you veered off Path #1 and began down the path of truth. Way to go!
FACT: ALL DIETS DIE!
The definition of a diet, according to the Merriam-Webster dictionary, is the following: diet; a regimen of eating and drinking sparingly so as to reduce one's weight. This has always been interesting to me, and if you read it twice you'll notice a couple of things. First, the word sparingly is used. This implies a low calorie regimen. With a low calorie regimen comes the feeling of deprivation and restriction. This hardly sounds like a lifestyle change, and very difficult to maintain long-term.
Secondly, the goal is just to reduce one's weight - not fat. We will discuss the difference between body weight and body fat later, so keep this in mind. All diets work to some degree if losing weight is your only goal. If you want to permanently lose...
