CONGRATULATIONS on Deciding That YOU Are Ready to Dedicate Yourself to Making Big Changes to your Eating and Exercise to Get to Where YOU Want to Be
I already told you a little bit about what the Rapid Fat Loss Handbook Program can provide in terms of results. The average person can lose 4-7 pounds of fat (depending on how heavy they are to start) and up to 10-14 pounds of total weight (the difference is due to water loss).
It will do this while sparing the loss lean body mass, so critical not only to maintaining metabolic rate by also to looking good. As I mentioned, it also does this while ensuring complete nutrition. What good is looking great if you’re unhealthy. I also showed you clinical research indicating that faster initial weight and fat loss is actually superior in terms of long-term weight losses but only if things are set up a certain way.
Specifically, the research finds that if you set up a diet around meal replacements or shakes, didn’t include exercise, and (perhaps MOST IMPORTANTLY) didn’t do anything to retrain old eating habits had a high success of failure and worse long-term results.
In contrast, diets that were based around whole foods, included exercise, and worked at re-training people to eat in a better way were the ones that not only worked best in the short-term but also gave dieters the best long-term results. It should almost go without saying that my Rapid Fat Loss Handbook approach is set up around those three things.
The Rapid Fat Loss Program
First and foremost, the diet is based around whole foods. Sure I could make a lot of money selling you a meal-replacement drink or pre-packaged meals but that doesn’t help YOU learn about portions, and making better food choices. And while you don’t have to do a ton of exercise to make the program work, exercise is included.
Finally, by basing the diet around a healthy core of foods (lean proteins, vegetables, essential fats), the Rapid Fat Loss diet gives you a baseline eating pattern to add to in the long-term. That is, while you’re losing fat and weight at a rapid rate, you’re also retraining yourself to eat better in the long-term. Just like the science shows is optimal.
Mind you, that’s from all you’ll get in the Rapid Fat Loss Handbook program. You’ll also learn:
- The difference between weight loss and fat loss – Most diet books don’t make this distinction but it’s crucial to understand what the actual goal of dieting is (To lose fat).
- How to Estimate Your Own Bodyfat Percentage – This is crucial to setting up the ideal diet for YOU.
- The Essential Nutrients to Maximize Fat Loss and Minimize Muscle Loss – You might be surprised to learn what nutrients you do and don’t need to eat every day for maximum fat loss without muscle loss.
- An Overview of Human Nutrition – You’ll get a full nutrition course in the first chapters of the book.
- The Right Amount and Type of Exercise to Do -You don’t need hours of exercise, in fact too much exercise makes the Rapid Fat Loss approach work worse.
- Why Metabolic Rate Slows when You Diet – And, more importantly, what do do about it.
- How to Use the Rapid Fat Loss Approach to Kickstart a More Moderate Fat Loss Diet- Sometimes you just want to see some quick results before moving into a moderate longer term approach.
- A Step-by-Step approach to Setting up the Diet Itself – Of course this is included 🙂
And that’s just a partial list of the topics that are covered. Because among all of the other things I’m known for in my field, I’m also known for making sure that people understand why they are doing what they are doing. Certainly I could write shorter books by just telling you to DO THIS but I’d rather you understand why I’m suggesting what I’m suggesting. If nothing else you will always come out of one of my books having learned something new (and hopefully useful).
“I am amazed at how this program worked for me. Knowing that a refeed/free meal was right around the corner gave me the willpower to be STRICT with the low calorie days. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight. The book is very concise and I couldn’t be happier about my results!”
– J. Tsoi – Houston, Tx
Thank you so much for writing your book. I’ve done low carb dieting and intense exercise in the past and lost 42 pounds in 58 days only to gain it all back and more over the last two years. Like many others I took things to the extreme and could not maintain. I completed banned all carbs, even some good ones. I started low carbing again about a week before I ordered your book online to lose excess water by banning carbs and I didn’t think to incorporate some really healthy high fiber carbs in portion controlled amounts into my prior weight loss as I do with my two free meals. Thanks to your advice I have successfully lost 22 pounds in 2 weeks. My water retention, high blood pressure is down and my glucose is in balance. I feel great, I’m not hungry, the fish oil is amazing and this really doesn’t feel like a diet. The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I make sensible choices and I don’t feel deprived. I feel this is a lifestyle I can enjoy permanently.”
–D. McGruder – Florida
.You’ll Also Learn How to Actually
Keep the Weight OFF
Let’s face facts, losing weight isn’t that hard, people do it all the time. And just about every diet can claim that they take off the weight quickly or easily. And they aren’t wrong. But what good is that if you just end up gaining back all the weight and sometimes more?
What’s really important is not just losing weight but keeping it off. And I spent as much time in the Rapid Fat Loss handbook telling you how to rapidly lose weight and fat as I do to helping you maintain those losses in the long-term. For example, later in the book you’ll learn:
- How to Adjust Your Exercise Program to Best Maintain Your Fat and Weight loss – Exercise may have it’s biggest benefit in helping with weight maintenance and I talk about how to adjust your exercise to make sure you keep the weight off.
- How to End the Diet and Move Back to Maintenance for the Long Term – No diet is any good if you gain all the weight back and I dedicate several chapters to explaining how best to end the diet and keep the weight off
- How Deliberately Breaking the Diet Makes it Work Better – This is such an important topic I’ll talk about it more below.
Now that last bullet point may have you a little bit confused and I want to expand on it.
Now if you’ve been on the Internet recently, you’ve probably heard people talking about flexible dieting or If It Fits Your Macros (IIFYM) which is an approach to dieting that allows for the inclusion of supposed “restricted” foods. Well the fact is that I was the first one to talk about this topic, nearly 10 years ago. I can’t say I invented flexible dieting, but I was the first one really writing about or popularizing the concept. So what is flexible dieting then?
The Science of Flexible Dieting
For years, dieters have been told, or at least, believed that the more extreme and more restrictive their diet, the better off they would be. But like I said I’m a science guy and, as it turns out, when you start looking at the research on this topic, the opposite turns out to be true. In recent years, researchers have delineates what they call rigid and flexible dieters.
Rigid dieters are the extremists who are either ON THE DIET or OFF THE DIET. They don’t allow any “forbidden foods” and as soon as they do, they break their diet and overeat. In contrast, flexible dieters are more flexible about their food intake, don’t go nuts if they eat a “forbidden” or “bad food”.
And in study after study, flexible dieters have been found to have less problems with overeating in general, binge eating, food cravings and other negative eating behaviors. As well, flexible dieters end up weighing LESS than their rigid counterparts. That’s right, the less extreme you are with your diet, the better it often works.
As researchers CF Smith and colleagues wrote in the paper Flexible vs. Rigid dieting Strategies: Relationship with Adverse Behavioral Outcomes published in the prestigious journal Appetite in 1999:
The strongest canonical correlation (r=0.65) was the relationship between flexible dieting and the absence of overeating, lower body mass and lower levels of depression and anxiety. The second strongest canonical correlation (r=0.59) associated calorie counting and conscious dieting with overeating while alone and increased body mass.
Which is a scientific way of saying that more flexible dieters had less problems with overeating, weighed less and had lower levels of depression and anxiety than the rigid dieters. Other papers have shown how restricting foods per se can cause people to crave them (think about it, if I tell you you can’t ever eat something again, you’ll want it more) and study after study supports the benefits of flexible dieting. And this is important because….
Rapid Fat Loss Incorporates Flexible Dieting Principles
It seems to strange to describe a Rapid Fat Loss Diet based on heavy calorie restriction and then talk about flexible dieting but I was sure to incorporate these SCIENTIFICALLY PROVEN principles of flexible dieting in my program to ensure not only long-term adherence but also make the diet work better.
The book details the use of free meals (single meals that allow foods not otherwise allowed on the diet), refeeds (short periods of high-carbohydrate eating to help reset metabolism) and even full 2 week diet breaks (taken to stabilize at the new weight and give dieters a mental break).
The full two-week diet breaks comes, once again, out of research. This time by Wing and Jeffrey in a paper titled Prescribed “Breaks” as a Means to Disrupt Weight Control Efforts once again published in the journal Obesity Research (in 2003).
In that study, subjects were placed on a diet and then told to take a break for 2 weeks; the researchers wanted to see what happened when the subjects broke their diet to track how and why people regain weight. Unfortunately, they failed in their goal; rather they found that people who were given a controlled break from dieting gained only a small amount of weight and had little to no problem going back on their diet after the break.
I actually found the topic of Flexible Dieting so fascinating that I wrote an entirely separate book titled A Guide to Flexible Dieting (science, not book titles, is my strength) about it. And you might be interested to learn that…
As Part of the Rapid Fat Loss Handbook Program, You Get a Copy of A Guide to Flexible Dieting As Well
That’s right, in addition to the complete Rapid Fat Loss handbook itself, and because I’m so determined to help you not only LOSE weight and fat as rapidly as possible but keep it off, I’m bundling an entire second book A Guide to Flexible Dieting along with it. Just as part of a complete package. In a Guide to Flexible Dieting, you’ll learn:
- How Diets Can Fail Dieters and Dieters Can Fail Diets – Sometimes the diet is to blame and sometimes the dieter is to blame and I look at both situations
- All About Flexible Dieting – What it is and why it works better than rigid dieting
- How to Incorporate Free Meals, Refeeds and Full Diet Breaks – This is a huge expansion on the information in The Rapid Fat Loss Handbook
- More about How to Eat at Maintenance for Life – This is really the key to keeping your newfound weight and fat losses off in the long-term
- Moving Back into Dieting – Nobody is perfect all the time. Here you learn what to watch for and when you need to tighten up and get your diet back under control
Here are some of the things people are saying about A Guide to Flexible Dieting
Realistic yet still superior advice
Lyle consistently delivers: no drivel, no wasted space, no fluff- just easy to read and understand information that doesn’t patronize the reader.
This is a terrific (dare I say it?) Lifestyle book. It is less about one particular way of dieting (though it covers several methods) than about how to maintain weight loss and health for life. I would consider it absolutely a must-have for anyone concerned with fitness and weight loss.
RH, Tampa FL
I’ve read a lot of diet books, and most have gotten me to lose weight, but this is the first book that helped me learn how to keep the weight off. And no other diet allowed me to eat the foods that I enjoyed and lose weight. This book helps you to figure out how to eat while losing, maintaining or gaining without getting into the minutia that other plans do. With this book I was able to go from around 20% bf to 14% without killing myself, and all the while maintaining the muscle mass I already had developed. I’m using right now to gain some more muscle mass while trying to limit body fat gained, with very good results thus far. I would highly recommend this as the first and possibly the last diet book that anyone could ever need.
Mike Seattle, Washington
I would like to commend this easy to read book which describes in adequate detail the logic and science behind a flexible approach to dieting. This is the one for people who want to customize their own eating plans going from basic principles that work and are backed with research. This is not a cookie cutter or paint by numbers approach for dummies, but a method of thinking flexibly about the whole business of adjusting diet to suit one’s needs, whether for weight loss or maintenance.
Dr V Lewis. Coolum Beach, Queensland Australia
The Guide to Flexible Dieting helped me to understand and relinquish my perfectionism and guilt-ridden attitude towards dieting. I had been focusing too much on what I could and could not eat on strict diet plans, and falling into the vicious cycle of deprivation, binging, self-sabotage. The Flexible Diet enabled me to create my own diet template, where no food or food group was forbidden, therefore tailoring the diet to my tastes and lifestyle. Free meals became special family affairs, and refeeds helped kill any residual carb cravings.
What a difference this simple shift of thinking made! With my old ways of dieting, I managed to achieve a frustratingly slow weight loss of 20# in a year. In the 6 weeks since I began using the FD plan, I have been able to shed 10# of fat, shave inches off all over, and still maintain my strength and intensity in the gym. I am excited to see what the next 6 weeks will bring.
Lisa M. Benkó, Budapest, Hungary
Heard Enough Already?Click HERE to Get Access to the Rapid Fat Loss Handbook Member’s Area
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And that’s really only the start of the full Rapid Fat Loss Handbook program: two full books including The Rapid Fat Loss Handbook, a scientifically proven program to take off unsightly fat and weight as fast and as safely as possible along with A Guide to Flexible Dieting, a program describing more of a lifestyle (and the principles of Flexible Dieting) aimed at ensuring you keep the weight off. But that’s not all there is to the program.
But before we continue, I want you to take a step back again. I know I’ve been throwing a lot of information your way and I want you to ask yourself another yes or no question which is:
Am I Really Ready to Take Control of My Own Life and Learn how to Lose Weight as Quickly as Possible but also Keep it off Forever?
When you make up your mind, I want you to say out loud
“No, I am not ready.” or “Yes, I am ready.” and then click the