6 Weeks Challenge Guide!

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Contents
Introduction..................................................................................................................................... 3
EXERCISE, EAT HEALTHY AND CHANGE YOUR LIFE!....................................................... 3
Chapter 1 Why Do I Gain Weight?................................................................................................. 5
The Major Causes of Weight Gain.............................................................................................. 5
Should I Go on A Diet?............................................................................................................... 7
Choosing the Right Diet Plan ..................................................................................................... 8
How Diets Work.......................................................................................................................... 9
Rule of Thumb .......................................................................................................................... 10
Industry Secrets......................................................................................................................... 11
Chapter 2 What Do I Do Now?..................................................................................................... 13
STEPPING OUT OF YOUR COMFORT ZONE..................................................................... 14
Who to Approach When You Want to Lose Weight.................................................................. 15
Persisting Through Failure........................................................................................................ 16
Buddy System ........................................................................................................................... 17
Why Maintaining a Daily Schedule is Critical ......................................................................... 18
Chapter 3 Healthy Nutrition And Its Benefits............................................................................... 19
Calories In - Calories Out ......................................................................................................... 20
Clean Eating.............................................................................................................................. 22
Reducing Your Portions!........................................................................................................... 24
Water Is Your Best Friend......................................................................................................... 25
Chapter 4 The Importance Of Exercise ........................................................................................ 27
Exercising ................................................................................................................................. 27
The 3 Main Types Of Exercise ................................................................................................. 28
Finding Exercises To Be Done At Home .................................................................................. 30
Exercises that you can perform at home ................................................................................... 31
Chapter 5 Living The Healthy Lifestyle ....................................................................................... 32
The Secrets of Staying Healthy................................................................................................. 33
The Advantages of Staying Healthy ......................................................................................... 35
Conclusion .................................................................................................................................... 36
Ready…Set…Go!......................................................................................................................... 36

Introduction

Is this year finally the time you are going to say, “Enough Is Enough”?
I am ready to start on a path to a healthier me, I’m NOT going to make any more
excuses and I am going to make a change by shedding some of those extra
pounds…No matter what!!!
If it is then get ready to…
EXERCISE, EAT HEALTHY AND
CHANGE YOUR LIFE!
These days, it is easy to be tempted by promises of rapid weight loss that are given
by certain weight loss programs or offered because of some crazy “magic diet pill”,
or other “miracle weight loss diet”. But honestly, it is a total load of B.S.
There are a few basic truths you should know before you decide on how you will
proceed.
First, realize that there is NO miracle weight loss treatment.
While it is possible to lose significant weight by adhering to a highly restrictive or
other popular fad diet, in reality the biggest problem with that is the harm to your
body, in essence they deprive your body of essential nutrients.
These diets can leave you with brittle bones, low immunity and overall health that
is worse than in the beginning. More important though, is the problem that if no
changes are made to your lifestyle, the moment you stop depriving yourself on the
crash diet, you are highly likely to return to your previous eating and exercise
habits, which leads to the dreaded Yo-Yo phenomenon.
Studies have shown that most people who are overweight and crash diet, then
regain the weight lost almost instantly and are in a much worse state of health than
those who remain at their original overweight size.
Which leads to the question, “how can I lose weight?” and “how can I make a

difference in my and my family’s life?”

The plain answer is... there is no miracle, only tried and tested nutritional and
exercise advice, and this is what this guide is all about.
The goal of this guide is to assist the multitude of everyday people who desperately
want to make a change in their own and their family’s life now, and make that final
decision to live a healthier, happier and more fulfilling life.
If you want to make a commitment to lose weight and keep it off, this guide will
help, assist and provide you with all the ingredients you need to achieve your goals
and dreams.
Today is the day to make the decision to LOSE THE FAT AND CHANGE YOUR
LIFE…FOREVER
Wishing You Much Success,
GHC

Chapter 1 Why Do I Gain Weight?
With the hectic rush of our everyday lives, the advancement of technology, along
with the conveniences of fast food, it sure is hard to stay active and eat a healthy,
balanced diet. But if you know how to do it, it can be done, even with a busy
lifestyle.
In this first section of the book we are going to look at:
͌ All the reasons why we gain weight
͌ The people we need to talk to when we decide we are ready to lose the
weight
͌ Why keeping yourself on a schedule helps you to lose the weight
͌ Weight loss secrets
͌ Plus, many other subjects that will help you to learn how to finally take the
weight off and keep it off once and for all
The Major Causes of Weight Gain
We eat more calories than our body needs in a day, so the excess gets stored as
fat. Our bodies are designed in such a way that in times it was harder to get food,
our bodies could be prepared by having extra stored calories in the form of fat.
Now, with the ease with which we get food, a lot of people tend to overeat, and this
is a severe problem that causes a number of people to become overweight or obese.
Genetics play a factor as well by setting basic parameters on the metabolic
efficiency of your body. People who are overweight many times have very
efficient metabolisms, meaning their body needs less calories per day than others
to operate, and they store the excess calories as fat. Also, you have a greater risk of
being obese if one of your parents are and an even greater risk if both parents are.
Your metabolic rate. Besides genetics, your metabolic rate depends on how active
you are. It is said that every ten years past our mid-twenties we lose about 10% of
our metabolic rate. This probably does not have to do completely with age,
however, but instead with how active we are. The more active we are, the more
muscle mass we can retain, or even build, and in turn the more fit we are because
muscle tissue is metabolically active whereas fat is not. On the other hand, if we

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