WEIGHT LOSS BLUEPRINT - TEAM LIFTS SUMMER SHREDDING BLUEPRINT Prepared by: WNBF PRO PATRICK MACINNIS @PATTY.LIFTS TEAM LIFTS WEIGHT LOSS BLUEPRINT - TEAM LIFTS SUMMER SHREDDING BLUEPRINT STAY LEAN ALL YEAR ROUND HIGHLY EFFICIENT STEPS TO EASILY ACHIEVE A LEAN SUMMER READY BODY THERE’S SO MUCH MISINFORMATION OUT THERE ON WEIGHT LOSS WHERE YOU DON’T KNOW WHAT TO ACTUAL SPEND YOUR TIME ON FOR THE MOST EFFICIENT RESULTS. WE WANT TO TAKE ADVANTAGE OF YOUR TIME, GETTING THE MOST BANG FOR BUCK TO ENSURE YOU CAN ACHIEVE YOUR GOAL: 1. 2. AS EASY AS POSSIBLE AS FAST AS POSSIBLE ..WHILE FOLLOWING SOMETHING THAT YOU CAN SUSTAIN IN YOUR PERSONAL LIFESTYLE, THAT WILL ALLOW FOR THE MOST SUCCESS! LUCKILY, I BROKE EVERYTHING DOWN HERE STEP-BYSTEP SO YOU CAN EASILY INTEGRATE THESE SCIENCE BASED METHODS INTO YOUR LIFESTYLE WEIGHT LOSS BLUEPRINT - TEAM LIFTS DISCLAIMER STAY LEAN ALL YEAR ROUND THIS BOOK IS NOT INTENDED FOR THE TREATMENT OR PREVENTION OF DISEASE, NOR AS A SUBSTITUTE FOR MEDICAL TREATMENT, NOR AS AN ALTERNATIVE TO MEDICAL ADVICE. USE OF THE GUIDELINES HEREIN IS AT THE SOLE CHOICE AND RISK OF THE READER. WEIGHT LOSS BLUEPRINT - TEAM LIFTS SUMMER SHREDDING GAME PLAN: STEP 1: CHANGE YOUR NUTRITIONAL BEHAVIORS YOU NEED TO BE IN A CALORIC DEFICIT TO LOSE WEIGHT [1]. THERE ARE MANY “FAD” DIETS THAT PREACH "LOW CARB" OR "LOW FAT" MATTER MORE BUT, THE RESEARCH CONTINUOUSLY SHOWS THAT HOW YOU MAKE UP THE CALORIES DON’T NECESSARILY MATTER [2]. SINCE WE KNOW THIS, WE HAVE A LOT OF FLEXIBILITY AND CAN TAKE MANY PATHS TOWARDS SUCCESS. SO, LET’S TAKE THE BEST PATH OF SUCCESS FOR YOU KEY POINTS FOR WEIGHT LOSS: 1. NEED TO BE IN A CALORIC DEFICIT 2. THE MACRO RATIO DOESN'T REALLY MATTER TOO MUCH (PURELY WEIGHT LOSS SENSE) NO MATTER WHAT; YOU NEED TO CHANGE YOUR DIET TO ENSURE THE CALORIES ARE LOWERED TAKING A FLEXIBLE APPROACH WE CAN SUSTAIN IE. KEEP THE WEIGHT OFF FOR THE LONG TERM WEIGHT LOSS BLUEPRINT - TEAM LIFTS STEP 1: CHANGE YOUR NUTRITIONAL BEHAVIORS A. AVOID TRIGGER FOODS: THROW AWAY ALL FOODS THAT YOU KNOW YOU’LL BINGE ON. EVEN AVOID SITUATIONS THAT COULD POTENTIALLY CAUSE YOU TO INDULGE. ALLOWING YOURSELF TO HAVE A BETTER MINDSET WILL ALLOW FOR HIGHER CHANCES OF SUCCESS [3] B. AVOID LIQUID CALORIES: LIQUID CALORIES ARE EASIER TO CONSUME VERY QUICKLY ALONG WITH NOT BEING VERY SATIATING. CONSUMING WHOLE FOODS VS. LIQUID CALORIES WILL HELP NATURALLY KEEP YOU FULLER & MORE SATIATED LONGER, HELPING YOU KEEP YOUR TOTAL CALORIES DOWN [4] C. EAT OUT LESS OFTEN: EATING OUT IS NEVER A RELIABLE WAY TO KNOW EXACTLY WHAT IS IN THE CALORIES. YOU CAN’T TRUST THE PEOPLE PREPARING FOOD TO EXACTLY WEIGT YOUR PORTIONS CORRECTLY. D. PLAN AHEAD OF TIME: EVERYONE HAS BUSY SCHEDULES, SOMETIMES YOU’RE HUNGRY AND WANT SOMETHING QUICK. IF YOU CAN PREPARE YOUR MEALS AHEAD OF TIME YOU’LL LESS LIKELY CHEAT SINCE YOU ALREADY MADE FOOD. YOU’LL MORE SO KILL CRAVINGS AND HAVE A STRUCTURED ROUTINE TO FOLLOW WEIGHT LOSS BLUEPRINT - TEAM LIFTS E. FOOD SUBSTITUTIONS: WE ALL LOVE OUR SNACKS AND THEY ARE SOMETHING YOU DON’T HAVE TO CUT OUT. INSTEAD OF INDULGING IN YOUR FAVORITE CHIP, READ THE LABBEL OF AN ALTERNATIVE THAT HAS LESS CALORIES. EX. BAKED CHIPS VS FRIED CHIPS F. DON’T CUT OUT FOODS: INSTEAD OF TOTALLY CUTTING OUT YOUR FAVORITE FOODS, DECREASE THE PORTION SIZES. BY DECREASING THE SIZE OF THE PORTION YOU’LL LOWER THE CALORIES WHILE STILL SATISFYING YOUR CRAVINGS FOR SOME OF YOUR FAVORITE FOODS (UNLESS IT IS A TRIGGER FOOD, TOTALLY CUT THEM OUT) JUST BECAUSE YOU’RE DIETING, IT DOESN’T HAVE TO TASTE BAD OR BE AWFUL. JUST MAKE SOME OF THESE CHANGES TO LOWER YOUR OVERALL CALORIES. I BUILT THE WEIGHT LOSS KICKSTARTER PROGRAM TO CALCULATE YOUR EXACT CALORIE & MACRONUTRIENT NEEDS, DOWN TO EXACT GRAM. ALONG WITH WEEKLY ADJUSTMENTS TO ENSURE YOU DON’T PLATEAU. WEIGHT LOSS BLUEPRINT - TEAM LIFTS SUMMER SHREDDING GAME PLAN: STEP 2: BURN MORE CALORIES IN THE GYM… FASTER SUMMER IS ABOUT TO COME AND YOU DON’T WANT TO SPEND ENDLESS HOURS IN THE GYM, YOU WANT THE BEST BANG FOR BUCK. LET’S SHORTEN YOUR WORKOUTS TO BURN MORE CALORIES! WEIGHT LOSS BLUEPRINT - TEAM LIFTS STEP 2: BURN MORE CALORIES IN THE GYM… FASTER A. SUPERSETS: BURN MORE CALORIES BY SUPERSETTING YOUR EXERCISES. TO SUPERSET EXERCISES; COMPLETE A SINGLE EXERCISE, THEN DIRECTLY AFTER WITHOUT REST PERFORM THE NEXT EXERCISE, THEN TAKE YOUR REST AND THAT WOULD BE 1 FULL SET. YOU CAN USE SUPER SETS AS METABOLIC CONDITIONING, WHILE INCREASING WORK CAPACITY FROM THE LARGE METABOLIC RESPONSE YOU GET FROM SUPERSETS [5] BURN MORE CALORIES FAST WHILE BEING MORE TIME EFFICIENT. B. HIIT TRAINING: PERFORMING HIGH INTENSITY INTERVAL TRAINING WILL ALLOW YOU TO: SAVE TIME: BURN MORE CALORIES IN A SHORTER TIME PERIOD BURN CALORIES ALL DAY: HIIT TRAINING INDUCES AN “EPOC” RESPONSE THAT ALLOWS YOU TO CONTINUOUSLY BURN CALORIES ALL DAY ONCE AGAIN… YOU NEED TO BE IN A CALORIC DEFICIT TO LOSE WEIGHT. THIS STYLE OF TRAINING & CARDIO WILL HELP YOU BURN MORE CALORIES, ALL DAY & IN A SHORTER PERIOD OF TIME. IN THE WEIGHT LOSS KICKSTARTER PROGRAM THERE IS AN 8 WEEK TRAINING PROGRAM THAT IMPLEMENTS THESE PRINCIPLES TO OPTIMIZE YOUR WEIGHT LOSS. WEIGHT LOSS BLUEPRINT - TEAM LIFTS SUMMER SHREDDING GAME PLAN: STEP 3: DIET EASY IF YOU’RE NEVER HUNGRY: HUNGER MANAGEMENT I CAN GIVE YOU THE BEST PROTOCOL IN THE WORLD BUT, IF YOU CAN’T ADHERE TO IT THEN IT’S USELESS. BATTLING HUNGER AND YOUR CRAVINGS WILL MAKE FOLLOWING YOUR DIET MUCH EASIER. WEIGHT LOSS BLUEPRINT - TEAM LIFTS STEP 3: DIET EASY IF YOU’RE NEVER HUNGRY: HUNGER MANAGEMENT A. SUFFICIENT PROTEIN & FIBRE INTAKE: ENSURING YOU’RE GETTING ENOUGH PROTEIN AND FIBRE THROUGHOUT THE DAY WILL KEEP YOU FULL! RESEARCH SHOWS THAT PROTEIN AND FIBRE ARE MORE SATIATING THAN JUST HAVING A BASIC CARB AND/OR FAT MEAL IE. PEANUT BUTTER & TOAST. WITH THIS SAID USE THIS TO YOUR ADVANTAGE AND SPREAD THESE MACROS THROUGHOUT TO KEEP YOU SATIATED IN THE DAY. BUT, BE CAREFUL. EATING TOO MUCH AT ONCE IE. 40- 80G OF PROTEIN AT ONE TIMES SHOWN TO HAVE LESS SIGNIFICANT EFFECT THAN HAVE 20G OF PROTEIN AT A TIME. I SUGGEST SWITCHING IT UP AND SEEING WHAT BETTER FITS YOUR LIFESTYLE AND WHAT IS MORE EFFECTIVE FOR YOU B. STAY HYDRATED: THE MORE ACTIVE YOU ARE, THE MORE WATER YOU NEED. SOMETIMES YOU MAY EVEN MISTAKE DEHYDRATION WITH HUNGER - YOU MAY NOT ACTUALLY BE HUNGRY, JUST THIRSTY - TRY QUENCHING YOUR THIRST BEFORE A BINGE. ALSO, HAVING A FULL BELLY WILL HELP YOU FEEL LESS HUNGRY. AS YOU CAN SEE MANY OF THESE POINTS WORK TOGETHER AND YOU CAN EASILY IMPLEMENT MANY AT ONE TIME. WEIGHT LOSS BLUEPRINT - TEAM LIFTS C. HIGH VOLUME FOODS: THE INCREASED VOLUME IN A LARGE SALAD WILL BE MORE SATIATING THAN A CALORIE DENSE HANDFUL OF CANDY. THE BONUS IS THAT YOU GET YOUR MICRONUTRIENTS IN AND HAVE A CHANCE TO BE ABLE TO HAVE MORE FIBR, EVEN THROW IN PROTEIN SOURCES AS WELL SUCH [EX BEEF, CHICKEN, OR TOFU PIECES] (HIGHER VOLUME FOODS ARE GENERALLY MORE MICRONUTRIENT DENSE & HAVE MORE FIBE) IF YOU CAN BATTLE HUNGER SUCCESSFULLY, YOU'LL MAKE DIETING A MUCH EASIER AND ENJOYABLE PROCESS. IN THE WEIGHT LOSS KICKSTARTER PROGRAM YOU'LL LEARN MORE ABOUT A SUSTAINABLE DIET & AS A BONUS YOU'LL RECEIVE MY "BATTLING HUNGER" E-BOOK FOR FREE! WEIGHT LOSS BLUEPRINT - TEAM LIFTS SUMMER SHREDDING GAME PLAN: BONUS: DO THIS! RESULTS GUARANTEED! YOU CAN’T BEAT HUMAN STARVATION… THAT’S CALLED DEATH. IT’S EXTREME BUT, TRUE – I SAY THIS TO ENSURE YOU THAT CALORIES IN VS CALORIES OUT IS WHAT MATTER MOST. DID SOMEONE ALSO SAY NO FOOD RESTRICTIONS?... I’M SERIOUS ABOUT THIS, THE POISON IS IN THE DOSE AND IN OUR CASE THE DOSE IS CALORIC INTAKE ALTHOUGH I DO RECOMMEND THE MAJORITY OF YOUR CALORIES FROM MICRONUTRIENT DENSE FOODS WE HAVE TO BE REALISTIC. YOU STILL WANT TO GO TO SOCIAL EVENTS AND EVEN HAVE A DRINK OR TWO ON THE WEEKEND HERE AND THERE. THE BEST DIETS ARE THE ONES YOU CAN STICK TO FOR THE LONG TERM, NO NEED TO CRASH DIET AND REBOUND DON’T WORRY IF YOU NEVER TRACKED YOUR FOOD BEFORE, I’LL BREAK THINGS DOWN HERE STEP-BY-STEP WEIGHT LOSS BLUEPRINT - TEAM LIFTS BONUS: DO THIS! RESULTS GUARANTEED! HERES HOW TO FIND OUT YOUR MACROS WITHOUT A CALORIES/MACRO CALCULATOR: STEP 1: TRACK EVERYTHING YOU EAT & DRINK IN AN APP LIKE MYFITNESSPAL EVERY DAY FOR A WEEK STEP 2: WEIGH YOURSELF EVERYDAY FOR A WEEK CORRECTLY WEIGH YOURSELF: -IN THE MORNING WHEN YOU WAKE UP -BEFORE YOU CONSUME ANYTHING -AFTER YOU USE THE WASHROOM (IF POSSIBLE) NOTE: WEIGHT FLUCTUATION IS NORMAL STEP 3: FIND YOUR AVERAGE CALORIE/MACRO INTAKE DAILY STEP 4: LOOK AT YOUR WEIGHT TREND (EVALUATE THE WEEK) -IF YOU LOST WEIGHT THE NUMBERS ARE GOOD! -IF YOU GAINED OR MAINTAINED WEIGHT THE CALORIES/MACROS MUST BE LOWERED STEP 5: SLOWLY ADJUST YOUR CALORIE/MACRO INTAKE .... THEN EVERY WEEK PERFORM STEP 4 & 5 WEIGHT LOSS BLUEPRINT - TEAM LIFTS BONUS: DO THIS! RESULTS GUARANTEED! ONLY MAKE SMALL CHANGES EVERY WEEK TO ENSURE THE DIET IS SUSTAINABLE. OVER TIME YOU WILL HIT YOUR GOAL IF YOU ARE CONSISTENT. LASTLY, DON'T STRESS WEIGHT FLUCTUATIONS & BE PATIENT. IN A MONTH ITS NORMAL FOR ME TO LOSE BETWEEN 3-8LBS AT A CONTEST PREP RATE. THIS IS THE MOST EXTREME SO, TAKE IT SLOW! -AVOID CRASH DIETING -AVOID A DIET THAT IS UNREALISTIC -MAKE REALISTIC ADJUSTMENTS TO YOUR DIET -IMPLEMENT FOODS YOU ENJOY LOOKING FOR: CALORIE CALCULATOR MACRO CALCULATOR WEEKLY MACRO/CALORIE ADJUSTER MORE HELPFUL INFORMATION? MY TEAM LIFTS ELITE TRANSFORMATION PACKAGE HAS ALL OF THE INFORMATION NEEDED TO KICKSTART YOUR JOURNEY. LOSE WEIGHT ON YOUR TERMS WITHOUT EXTREME COMPROMISE. ITS ABOUT FINDING THAT FLEXIBILITY THAT SUITS YOUR LIFESTYLE! 100% MONEY BACK GUARANTEE IF YOU DON'T SEE RESULTS! THESE PRINCIPLES WILL WORK & TRANSFORMED 1000'S NOW IS YOUR TIME TO ACHIEVE YOUR DREAM BODY! DM: @PATTY.LIFTS: "SUMMER SHRED" TO GET STARTED WEIGHT LOSS BLUEPRINT - TEAM LIFTS THANK YOU! CONGRATS ON STARTING THE NEXT CHAPTER IN YOUR FITNESS JOURNEY! FIND MORE FREE INFO & CONNECT WITH ME: INSTAGRAM: @PATTY.LIFTS DISCLAIMER: BY ACCEPTING THE INFORMATION IN THIS EMAIL, DOCUMENT (EBOOK/PDF) AND THE DOCUMENTS ATTACHED TO THE EMAIL, YOU FULLY UNDERSTAND YOU RELEASE PATRICK MACINNIS OF LIABILITY. BY ACCEPTING ANY AND/OR ALL INFORMATION FROM THIS DOCUMENT, YOU ARE WAIVING ANY RIGHT PATRICK MACINNIS MIGHT HAVE TO BRING TO LEGAL ACTION OR ASSERT A CLAIM AGAINST PATRICK MACINNIS. PATRICK MACINNIS IS NOT A PHYSICIAN OR DIETITIAN AND THE INFORMATION PROVIDED DOES NOT REPLACE THE ADVICE OF A PHYSICIAN OR DIETITIAN. IT IS STRONGLY RECOMMENDED YOU CONSULT WITH YOUR PHYSICIAN AND A DIETITIAN BEFORE STARTING ANY WORKOUT PROGRAM OR PHYSICAL ACTIVITY. THE CONTENTS OF THIS DOCUMENT IS NOT MEDICAL ADVICE. ALL DOCUMENTS INCLUDED OR EXCHANGED BETWEEN PATRICK MACINNIS AND THE CLIENT ARE THE INTELLECTUAL PROPERTY OF PATRICK MACINNIS AND ARE NOT TO BE COPIED, SOLD OR REDISTRIBUTED WITHOUT MY WRITTEN CONSENT. WEIGHT LOSS BLUEPRINT - TEAM LIFTS REFERENCES 1. HOWELL, SCOTT, AND RICHARD KONES. “‘CALORIES IN, CALORIES OUT’ AND MACRONUTRIENT INTAKE: THE HOPE, HYPE, AND SCIENCE OF CALORIES.” AMERICAN JOURNAL OF PHYSIOLOGY-ENDOCRINOLOGY AND METABOLISM, VOL. 313, NO. 5, 2017, DOI:10.1152/AJPENDO.00156.2017. 2. HOWELL, SCOTT, AND RICHARD KONES. “‘CALORIES IN, CALORIES OUT’ AND MACRONUTRIENT INTAKE: THE HOPE, HYPE, AND SCIENCE OF CALORIES.” AMERICAN JOURNAL OF PHYSIOLOGY-ENDOCRINOLOGY AND METABOLISM, VOL. 313, NO. 5, 2017, DOI:10.1152/AJPENDO.00156.2017. 3. CARBONNEAU, E., PERRON, J., DRAPEAU, V., LAMARCHE, B., DOUCET, É, POMERLEAU, S., & PROVENCHER, V. (2015). IMPACT OF NUTRITIONAL LABELLING ON 10-D ENERGY INTAKE, APPETITE PERCEPTIONS AND ATTITUDES TOWARDS FOOD. BRITISH JOURNAL OF NUTRITION BR J NUTR, 114(12), 2138-2147. DOI:10.1017/S0007114515003918 4. ZIJLSTRA, N., ET AL. “THE EFFECT OF VISCOSITY ON AD LIBITUM FOOD INTAKE AND SATIETY HORMONES.” APPETITE, VOL. 49, NO. 1, 2007, P. 341., DOI:10.1016/J.APPET.2007.03.221 5. WEAKLEY, JONATHON J. S., ET AL. “THE EFFECTS OF TRADITIONAL, SUPERSET, AND TRI-SET RESISTANCE TRAINING STRUCTURES ON PERCEIVED INTENSITY AND PHYSIOLOGICAL RESPONSES.” EUROPEAN JOURNAL OF APPLIED PHYSIOLOGY, VOL. 117, NO. 9, 2017, PP. 1877–1889., DOI:10.1007/S00421-017-3680-3.
