Let's not beat around the bush; you want to get rid of excess fat from your body and get closer to your ideal weight in the shortest possible time.

 

Reducing your body weight by 1% per week is achievable. OK, it's a stretch, but not beyond reach.

ve seen people on the Biggest Loser lose huge amounts of weight in the initial weeks, so I guess the heavier you are, say 140Kg, even though you need to lose a bit more weight each week than someone who weighs, say 70Kg, itís an achievable target.

 

The beauty of the program is that it gets easier the closer you get to your target weight.

 

IDEAL WEIGHT

 

Percent body fat

It's hard to say what anyone's ideal weight is. Most men would look pretty good when below 20 percent body fat (PBF). At 25% they still have a muffin top: they're still sucking their abdomen in when they walk past a mirror or shop window!

 

At 15% body fat men will look very sharp. The six pack may well have revealed itself after hibernating under a layer of fat. You wouldn't win a marathon or the Tour de France very often if you were much more than 6%.

 

You can purchase a set of bathroom scales that measures body weight and percent body fat. I recommend a set that also has a bluetooth capacity.

 

 

Award

% body fat

Men

% body fat

Women

 

  Platinum <14 <24
 

Diamond

<16 <26
 

Emerald

<18 <28
 

Gold

<20 <30
 

Silver

<22 <32
 

Bronze

<24 <34
 

Green

<26 <36
 

Amber

<28 <38
 

Red

<30 <40
  Black >30 >40

 

 

Body mass index (BMI) - forget it. Use percent body fat.

 

For women aiming to get closer to their ideal weight, 30% percent body fat is a reasonable target, but it depends a lot on breast development. Chiseled and under 25% is achievable for women who are regular, vigorous exercisers.

 

The waist to height ratio is another fair index to use.

 

As a rule of thumb the circumference of your waist should be half your height.

 

 



Eat less

 

Eat less of the foods that aren't good for you, the garbohydrates (yep, that's a 'g' not a 'c')

 

The garbohydrates are the junk foods, food manufactured with combinations of fat, flour and sugar. These are the foods high in energy density, foods with more than 250 Calories per 100 gms (1000Kj/100gms), and we love them: chips, chocolate confectionary, sugar boosted drinks, wine and beer, cake, biscuits ...

 

Will you die if you don't east these foods? Doubtful. With a diet based on meat, fish, chicken, fruit and vegetables is not only going to have you lose weight but improve your health and metabolic function. (If you're a vegetarian you'll know what to substitute for the meat, fish and chicken.

 
 

 

THE POWER OF NO

 

If you're deadly serious about losing 1 percent of your body weight each week here's how to do it:

 

l No wheat flour

 

l No sugar

 

l No milk

 

l No soft drinks

 

l No Alcohol

 

You won't die. You'll be forced to seek out healthy food alternatives.

 

 

 

Drink more water and green tea. You won't feel as hungry.

 

I had the sort of mother that if you said, 'Mum I'm hungry', she'd say 'Have an apple.' If you were thirsty she'd say, 'Have a drink of water.' The only time we had sugared, carbonated drinks in the house was at Christmas time when a dozen bottles lasted the six of us for three or four weeks. In the community at large, Coca Cola was a novelty: flavoured milk non-existent.

 

In my growing up years I don't think I ever saw my parents open up a bottle wine or beer except on the rarest of occasions. They certainly didn't believe in the Heart Foundation's one drink a day directive.

 

Cappuccinos hadn't been invented. Nowadays everyone's either sitting in cafes (or walking around with cardboard cups) sipping milk coffee. The cumulative calorific effect must be significant. Plus, if you've been weaned, why are you drinking milk?  If you've worried about not getting enough calcium, just ask yourself, 'Where do cows get their calcium from?'

 

Does anyone drink water any more?

 

Having a Mars bar, a glass of wine and a flat white a day is enough to expand any waist line.

 

It's all outlined here:  http://www.fitandhealthyonline.com/the-hourglass-diet

 

 

Exercise more.

 

Not only is exercise (along with diet) the foundation of good health it's going to burn off excess fat. The benefits of exercise are legion.

 

We recommend the Complete Fitness Workout. (Along with a flexibility workout) it includes the two great fat burning factors of fitness - aerobic fitness activities and strength activities.

 

Do something before each meal. Say to yourself, ĎDonít exercise, donít eat.í It could be something with real vigor or something as useful as a 20 minute walk.

 

Read more about the Aerabyte aerobic fitness prescription and set yourself weekly target of aerabytes.

 

Don't forget strength training.

 

Looks can be deceptive. You might well say that you weigh the same as you did 20 years ago. However if you haven't had a strength training program over that time you may have substituted the 5Kg of muscle mass that you've lost with five Kg of fat.

 

The greater your muscle mass the more energy you burn. In the process of strength training you burn up more energy and keep burning it up for sometime afterwards.

 

Stay focused and disciplined

 

Sure it will take a bit of discipline but I know youíve got the discipline to lose 1% of your weight each week for 12 weeks. It gets easier with every week.

 

 

You may need an inner mental training program to assist you in your resolve. We've got it for you in the form of the 'I'm Getting Closer to My Ideal Weight' audio file.

 

Targets

 

Here's a set of 1% weight loss targets.

 
 

1 PERCENT PER WEEK WEIGHTLOSS PROGRAM

 
 

Week

Starting weight in kg

 
 

0

140.0

130.0

120.0

110.0

100.0

90.0

80.0

70.0

60.0

 
 

1

138.6

128.7

118.8

108.9

99.0

89.1

79.2

69.3

59.4

 
 

2

137.2

127.4

117.6

107.8

98.0

88.2

78.4

68.6

58.8

 
 

3

135.8

126.1

116.4

106.7

97.0

87.3

77.6

67.9

58.2

 
 

4

134.5

124.9

115.3

105.7

96.1

86.5

76.8

67.2

57.6

 
 

5

133.1

123.6

114.1

104.6

95.1

85.6

76.1

66.6

57.1

 
 

6

131.8

122.4

113.0

103.6

94.1

84.7

75.3

65.9

56.5

 
 

7

130.5

121.2

111.8

102.5

93.2

83.9

74.6

65.2

55.9

 
 

8

129.2

120.0

110.7

101.5

92.3

83.0

73.8

64.6

55.4

 
 

9

127.9

118.8

109.6

100.5

91.4

82.2

73.1

63.9

54.8

 
 

10

126.6

117.6

108.5

99.5

90.4

81.4

72.4

63.3

54.3

 
 

11

125.3

116.4

107.4

98.5

89.5

80.6

71.6

62.7

53.7

 
 

12

124.1

115.2

106.4

97.5

88.6

79.8

70.9

62.0

53.2

 
 

13

122.9

114.1

105.3

96.5

87.8

79.0

70.2

61.4

52.7

 
 

14

121.6

112.9

104.2

95.6

86.9

78.2

69.5

60.8

52.1

 
 

15

120.4

111.8

103.2

94.6

86.0

77.4

68.8

60.2

51.6

 
 

16

119.2

110.7

102.2

93.7

85.1

76.6

68.1

59.6

51.1

 
 

17

118.0

109.6

101.2

92.7

84.3

75.9

67.4

59.0

50.6

 
 

18

116.8

108.5

100.1

91.8

83.5

75.1

66.8

58.4

50.1

 
 

19

115.7

107.4

99.1

90.9

82.6

74.4

66.1

57.8

 

 
 

20

114.5

106.3

98.1

90.0

81.8

73.6

65.4

57.3

 

 
 

21

113.4

105.3

97.2

89.1

81.0

72.9

64.8

56.7

 

 
 

22

112.2

104.2

96.2

88.2

80.2

72.1

64.1

56.1

 

 
 

23

111.1

103.2

95.2

87.3

79.4

71.4

63.5

55.6

 

 
 

24

110.0

102.1

94.3

86.4

78.6

70.7

62.9

55.0

 

 
 

25

108.9

101.1

93.3

85.6

77.8

70.0

62.2

54.4

 

 
 

26

107.8

100.1

92.4

84.7

77.0

69.3

61.6

53.9

 

 
 

27

106.7

99.1

91.5

83.9

76.2

68.6

61.0

53.4

 

 
 

28

105.7

98.1

90.6

83.0

75.5

67.9

60.4

52.8

 

 
 

29

104.6

97.1

89.7

82.2

74.7

67.2

59.8

52.3

 

 
 

30

103.6

96.2

88.8

81.4

74.0

66.6

59.2

51.8

 

 
 

31

102.5

95.2

87.9

80.6

73.2

65.9

58.6

51.3

 

 
 

32

101.5

94.2

87.0

79.7

72.5

65.2

58.0

50.7

 

 
 

33

100.5

93.3

86.1

79.0

71.8

64.6

57.4

50.2

 

 
 

34

99.5

92.4

85.3

78.2

71.1

63.9

56.8

 

 

 
 

35

98.5

91.4

84.4

77.4

70.3

63.3

56.3

 

 

 
 

36

97.5

90.5

83.6

76.6

69.6

62.7

55.7

 

 

 
 

37

96.5

89.6

82.7

75.8

68.9

62.1

55.2

 

 

 
 

38

95.6

88.7

81.9

75.1

68.3

61.4

54.6

 

 

 
 

39

94.6

87.8

81.1

74.3

67.6

60.8

54.1

 

 

 
 

40

93.7

87.0

80.3

73.6

66.9

60.2

53.5

 

 

 
 

41

92.7

86.1

79.5

72.9

66.2

59.6

53.0

 

 

 
 

42

91.8

85.2

78.7

72.1

65.6

59.0

52.5

 

 

 
 

43

90.9

84.4

77.9

71.4

64.9

58.4

51.9

 

 

 
 

44

90.0

83.5

77.1

70.7

64.3

57.8

51.4

 

 

 
 

45

89.1

82.7

76.3

70.0

63.6

57.3

50.9

 

 

 
 

46

88.2

81.9

75.6

69.3

63.0

56.7

50.4

 

 

 
 

47

87.3

81.1

74.8

68.6

62.4

56.1

 

 

 

 
 

48

86.4

80.2

74.1

67.9

61.7

55.6

 

 

 

 
 

49

85.6

79.4

73.3

67.2

61.1

55.0

 

 

 

 
 

50

84.7

78.7

72.6

66.6

60.5

54.5

 

 

 

 
 

51

83.9

77.9

71.9

65.9

59.9

53.9

 

 

 

 
 

52

83.0

77.1

71.2

65.2

59.3

53.4

 

 

 

 


Initially run the program for 12 weeks and see how you go. If by that time you haven't reached your target weight just keep going. The longer you're involved the easier it becomes.

 

Click here to download a copy of

the 1 Percent Weight Loss program,

including the 1% weight loss spreadsheet.

 


Keeping yourself honest
A lady brought her son to Gandhi and asked him to tell her son to stop eating sugar.

Gandhi said to bring the boy back the next week.

The next week the lady brought the child back and Gandhi told him to stop eating sugar. A month later the lady came back and said 'My child has done what you asked, but why you not tell him to stop eating sugar the first time I came.' 'Lady', said Gandhi, 'a week earlier I didnít know if I could stop eating it myself'.

In keeping with the spirit of Gandhi I've tried it out and it works.

 

Persistence and Determination
 
 

 

Nothing in the world can take the place of persistence.

 

Talent will not: nothing is more common than unsuccessful men with talent.

 

Genius will not; unrewarded genius is almost a proverb.

 

Education will not: the world is full of educated derelicts.

 

Persistence and determination alone are omnipotent.

Calvin Coolidge
 

 

 

In the meantime stay tuned, highly tuned and set yourself a weight loss target; 1% per week until youíve reached what you reckon is your ideal weight.

 


 

1 Percent Weight Loss a Miller Health program

7 Salvado Place, Stirling ACT 2611 Australia

(02) 6288 7703