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Introduction
Goal
Water
Calculating calories
Energy – Carbohydrates
Building material for cells and tissues – Proteins
Fats
At the festive table
Assignment for you
Sleep
The number of meals per day and why so many
Your breakfast
Brunch
Lunch
Dinner
Supper
The second supper (for men exclusively)
Seven-day Menu
Less salt
Physical activity
If something went wrong
Getting rid of bad habits
Motivation
Motivational meditation
Motivation (cont’d)
Life stories
How to keep the weight off for good
Training program for women
Training program for men
Athletic guy vs. Chubby guy
What should I do if I cannot refuse the banned list foods?
Let me tell you a secret! In fact, you do not lose weight
Everything is very simple!
Burn That Diary
Welcome, dear friend! The unique book you’re holding in your hands will help you lose weight and look the way you’ve always dreamed. Moreover, you will be able to achieve this ambition within a short space of time. You’re probably asking: «Who can guarantee such a result?» My answer: I can. That’s because I went through the experience I’m going to tell you about myself. At the peak of my «zero attractiveness,» I weighed 114 kilograms, and my waist was 98 centimeters. My goal wasn’t trivial weight decrease, involving the loss of both fat and muscles. That method has tragic consequences, including a weakened immune system and – worst of all – brittleness of bones that can develop without you noticing. In fact, generally speaking, losing weight exclusively by diet or exhausting physical activity has disastrous effects on one’s health.
You don’t have to run 10 kilometers every day, and there’s certainly no need for a 3-kilometer swimming race. You won’t need to keep a mono-diet and eat only apples, drink only tea, or – even worse – consume diuretics! I chose a different method for myself. I’ve been doing sports since early childhood. When I was six years old, my father insisted that I start going in for sports. At first it wasn’t all roses. I hated exercise, and I would find whatever excuse I could for refusing to do them. But after a while there were fewer and fewer excuses. Due to my father’s strictness, I hardly missed workouts. My first achievements date back to when I was twelve years old, and I did 200 push-ups in one go.
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At the moment I am actively engaged in a power triathlon and am planning to achieve good, long-term results. And that means that I can’t afford to let my health deteriorate by losing weight in an unhealthy way. My task is to retain the muscle mass I have built, and preserve and strengthen the health my body has acquired. By reading this book, you will learn how I achieved this. I will tell you about all the obstacles I had to overcome from the beginning to the very end. I will also give you recommendations you will find useful. When I started the mission that I would successfully accomplish, I told all my friends that I was ready to share everything I knew and had done to achieve the results, because after 4 weeks I had slimmed down by 11.6 kg, and my waist had decreased by no less than by 9 cm. And I’d achieved that in just 4 weeks. After 5 weeks, I had lost as much as 13.9 kg, and my waist had slimmed by 10 cm. At the same time, I was retaining maximum muscle mass and didn’t feel weakened. My achievements were well supported by the results I demonstrated in a power triathlon, which meant that my weight had decreased, but my power and endurance remained the same! It was proof that despite the weight loss, I’d managed to keep the muscles while losing the FAT!
Throughout my life I have tried to help my friends with advice. They could see my results, and I’m happy to say that those results have inspired others. Nevertheless, I always understood clearly that occasional advice cannot be as valuable as a systematized list of specific recommendations. And I began to think about devising a course that would provide 100% of the answers to all the questions I had ever encountered. I wanted that course to be not just another philosophical theory but a clear guide to turning intentions into actions! Nothing in this book has been presented randomly. I am literally responsible for every sentence and every word in this book, as I myself have experienced everything I describe.
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