Using These Fast Weight Loss Tips...
'YOU Can Lose 10 kgs in 28 Days!'

Here are some fast weight loss tips that can have you losing an amazing amount of weight in as little as 28 days! These are the strategies used by bodybuilders and fitness competitors during their competition preparation. They are the tips on how to lose some weight fast, especially the last few, hard-to shift kilos of body fat!

Since these strategies help bodybuilders reduce their body fat percentage into the low single digits, just imagine what they could do for you if you have more than a few kilos to lose!

These tips aren’t difficult either but they do require discipline and a commitment of time and effort. If you’re willing to commit to these tips for 28 days you will be rewarded with a dramatic loss of weight.

After the 28 days is over you can still keep the weight off without having to maintain the principles exactly. However, you can’t expect to go back to your previous lifestyle habits and not expect the weight to pile back on.

In order to maintain the weight loss, or better yet, continue it, you must maintain similar habits that helped you achieve the results in the first place. You don’t need to be as strict as you were during the 28-day period but maintaining the fast weight loss tips as a permanent part of your lifestyle is essential in achieving permanent results. These tips aren’t difficult either but they do require discipline and a commitment of time and effort. If you’re willing to commit to these tips for 28 days you will be rewarded with a dramatic loss of weight.

After the 28 days is over you can still keep the weight off without having to maintain the principles exactly. However, you can’t expect to go back to your previous lifestyle habits and not expect the weight to pile back on.

In order to maintain the weight loss, or better yet, continue it, you must maintain similar habits that helped you achieve the results in the first place. You don’t need to be as strict as you were during the 28-day period but maintaining the fast weight loss tips as a permanent part of your lifestyle is essential in achieving permanent results.

If you seriously want to lose maximum weight in 28 days then you must perform all of the tips exactly as recommended. Unlike the recommendations in my book, ‘Look good, feel great!’, where you can pick the principles you want to use and ignore the rest and where you can even modify the principles to suit your lifestyle, these principles must be followed exactly as they are outlined. If you want extraordinary results, then you must be willing to put in an extraordinary effort!

Anyway, let’s move on to the fast weight loss tips. Remember, it is absolutely essential that you perform every one exactly as outlined. It is only for 28 days so give it everything you’ve got!

Many overweight people say, ‘I don’t know why I’m overweight, I only eat once or twice a day!’ Unfortunately, this is exactly why they are overweight.

Having a mild calorie restriction is effective because if you consume less calories than you burn each day you will lose weight- simple! However, skipping meals forces the body to invoke its ‘Anti-Starvation Response’ because it thinks it is entering a famine.

As a result, the body slows the metabolism to preserve energy. It also increases cortisol output and cortisol is the most powerful catabolic hormone in the body, which means it goes around the body breaking down lean tissue, particularly muscle. A loss of muscle slows the metabolism even further. Skipping meals also results in an increase in appetite, which forces you to eat larger amounts of food when you do eat. In addition to all these factors, the body increases the activity of fat-storing enzymes like, fatty acid synthase (FAS), so when you do eat the food gets stored as fat. All of this results from simply skipping meals!

By having a small meal every 2-3 hours throughout the day, your metabolism stays elevated and your body will happily burn fat all day long. Unfortunately though, most people are conditioned to having large meals and they automatically assume they will put on weight if they have 5 or 6 meals a day. The fact is, the ideal portion sizes for most people are actually quite small and in order to lose weight fast it is essential that you never feel full from a meal but you do feel satisfied.

Also, most people find it difficult to have a meal every 2-3 hours throughout the day because they are so busy with work and/ or family commitments. Here are some suggestions to ensure you get your 5 or 6 meals a day.

• Plan and prepare your meals the night before
• Use meal replacements (protein shakes)
• Select foods that are quick and easy to prepare and consume

Fast Weight Loss Tips 2: Ensure each meal contains protein.
Protein is a component of all cells and makes up over half the dry weight of the human body. Furthermore, the human body is a dynamic structure, which means it is constantly building up and breaking down tissue.

Just imagine a bath full of water. At one end of the bath the plug is pulled out and at the other end the tap is turned on. The water level in the bath doesn’t change but there are ‘new’ water molecules entering the bath and ‘old’ water molecules leaving the bath all the time. The human body is exactly the same. If the body breaks down more tissue than it builds up, then it is said to be in a catabolic state. This results in the metabolism slowing down due to the loss of muscle tissue.

Having a portion of high-quality protein every few hours throughout the day provides the body with a constant supply of amino acids- the building blocks of the body. This prevents a catabolic state, promotes an anabolic state (tissue building) and therefore keeps the metabolism ‘fired-up’.

If only carbohydrate or fat is consumed for a meal, for example a piece of fruit (carbohydrate) for the mid-morning meal, then the body will still enter a catabolic state because it doesn’t have the building blocks (amino acids) to re-build body tissues. Protein, as its name suggests, is of primary importance.

Many people find it easier to get the protein their body needs every 2-3 hours by simply having 3 whole-food meals (breakfast, lunch and dinner) and then having protein/ meal replacement shakes for their mid-morning or mid-afternoon meals. BCN’s MultiSlim Deluxe Shake is a great example.

Fast Weight Loss Tips 3: Reduce your intake of high-density carbohydrates.
Most high-density carbohydrates like bread, pasta, rice and cereals cause a rapid rise in blood glucose. This invokes the release of insulin from the pancreas, which in turn stores the glucose. The body stores glucose in the muscles and liver as glycogen and once these sites are full, the remaining glucose gets stored as body fat. Not only this, but insulin also stops the body from mobilising and utilising fat for fuel (burning fat).

So if you want to maximise fat loss, you need to keep insulin to a minimum and the best way to do this is by reducing your intake of starchy carbohydrates without cutting them out altogether. Cutting them out totally is a philosophy of many low-carb diets. However, these are very hard to sustain long-term and may lead to nutrient deficiencies.

Each day, have a small amount (1-2 serves) of high-density carbohydrates (bread, pasta, rice, cereals); a moderate amount (2-3 serves) of medium-density carbohydrates (starchy vegetables and fruits); and a large amount (5-6 serves) of low-density carbohydrates (fibrous vegetables). For a complete list of carbohydrates, see pages 136-138 of my book, Look Good, Feel Great!

Fast Weight Loss Tips 4: Do not have a Treat Day.
Since you are expecting an extraordinary result, it is essential that you put in an extraordinary effort. Accordingly, for the next 28 days you must follow the plan exactly as it is outlined without deviating. This means you can’t allow yourself to indulge in any ‘forbidden foods’. This also means avoiding alcohol for the entire 28-day period. I know this may be hard for some people but let’s face it, it is only for 28 days!

In ‘Look good, feel great!’ we do allow a ‘Treat Day’ once a week, where you can have any food at all for one or two meals but that principle is useful for long-term maintenance. Since we want to achieve maximum results in minimum time, you will need to be as strict as possible and therefore avoid ‘any forbidden foods’ for the entire period.

When we talk about aerobic exercise, we’re talking about exercise! Not walking around the shops, doing the gardening or doing housework. It must be exercise, which means your breathing rate increases, your face goes red, you sweat, you get tired- simple!

Some examples of aerobic exercise include: walking (pounding the pavement at a brisk pace- not dawdling), cycling (stationary bike is ideal), swimming, rowing, stepper, cross-trainer, aerobic classes, boxing, etc.

Fast Weight Loss Tip 6: Do not eat anything for 30 minutes after the completion of any exercise.
As a result of using the thermogenics combined with the exercise, your metabolism will remain elevated for quite some time after the exercise session is finished. This means your body will burn fuel (including fat) at a faster rate than normal.

Any exercise causes the body to use carbohydrate (muscle glycogen and blood glucose) as a fuel source. This means that after the exercise is completed the carbohydrate stores in the body will be reduced and the body will be forced to use fat as its primary source of fuel.

If a meal is eaten immediately after the completion of the exercise session, the blood glucose level will rise, inducing the secretion of insulin from the pancreas. One of the effects of insulin is to stop fat burning in the body. Therefore, wait 30 minutes (but no longer because cortisol will rise) before having your next meal.

Fast Weight Loss Tip 7: Perform a weight training workout 2-4 times a week.
Lifting weights is the most under-estimated way to burn fat fast! Now, before you start saying, ‘But I don’t want to get big muscles!’ or ‘I don’t want to look like a man!’, consider the following:

The main purpose of lifting weights when your primary goal is to lose body fat is to preserve the muscle mass you already have. You see, muscle is the ‘engine’ within which the fat, or ‘fuel’ is burnt and maintaining or even increasing your muscle mass slightly will help ensure your body fat is burnt off efficiently.

If you don’t lift weights, your body will quite happily lose both fat and muscle as you drop the kilos. Lifting weights forces your body to maintain your muscle mass, therefore keeping your metabolism elevated and turning your body into 24-hour-a-day fat-burning machine!

Incidentally, it only takes two 30-minute sessions a week to obtain the muscle-preserving benefits of lifting weights.

Unfortunately though, thermogenics are not ‘magic pills’. You can’t expect to take a couple of thermogenic capsules and then go home and eat pizza and drink alcohol and expect to get results. Thermogenics only work when their use is combined with a good nutrition and exercise program.

Take 1-2 capsules twice a day; once prior to your morning exercise session and once with your lunch. Don’t take them later than 4:00pm in the afternoon because they may keep you awake at night.

Before using thermogenics, see your doctor first and obtain their approval.

Fast Weight Loss Tips 9: Use Glucose Disposal Agents (GDAs).
GDAs help to keep your blood glucose level stable by disposing of glucose effectively (it mainly gets transported into muscle cells). By doing so your insulin level stays low, which meals your body can mobilise and utilise fat as a fuel source more effectively (insulin suppresses fat burning in your body).

Also, GDAs ensure any carbs you consume are stored as glycogen (the body’s storage carbohydrate) rather than being converted into body fat. Plus, the GDAs help to stabilise your blood glucose level and get rid of any potential sugar cravings.

GI Factor by BCN contains some of the world’s most powerful glucose disposal agents (GDAs) including: chromium, alpha lipoic acid, gymnema syvestra and fenugreek seed extract. Use 1 capsule with lunch and dinner for best effect.

Fast Weight Loss Tips 10: Use a thyroid-support supplement.
In order to lose 10kgs in 28 days it is essential that you follow a calorie-controlled nutritional plan. The only drawback of doing this is that your body will slow down it’s metabolism in order to compensate for the reduction in calories. It does this by reducing the output of thyroid hormones, which control cellular metabolism.

Research has shown that if you supplement your diet with specific nutrients like selenium and iodine, your body will actually up-regulate thyroid function even in people with normally functioning thyroid glands. This may prevent the calorie-induced metabolic slowdown from occurring. BCN’s MultiBoost is the dieter’s multi and has been specifically formulated to not only boost thyroid function but also to provide your body with nutrients that may be lacking in the diet.

Losing 10kgs in 28 days is certainly possible if you discipline yourself to use all the strategies mentioned here exactly as outlined. Plus, the discipline you create to help you achieve your physical goal will have a ‘carry-over benefit’ to other areas of your life as well. Try it yourself and prepare to be amazed by the results you will achieve!

Click here to go to the
Home Page from Fast Weight Loss Tips

Please tell me
what you think of this article

I would really appreciate your feedback.