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The Only Way Out Is Through
Twelve ways to heal depression and find the true self.
By Kenneth Porter, M.D.

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After you have found maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible while still losing fat and retaining muscle. I don’t want you to eat as little as possible because that will only slow the rate of your metabolism and force you to burn muscle for energy. This approach will destroy all chances for a firm body because of muscle loss.

The first week you may lose four to 6 pounds of water. After the first week you should only lose up to 1.5 pounds per week. The goal is to preserve muscle and make your body a metabolic inferno. If you’re not losing up to 1.5 pounds per week (it will fluctuate week to week), then reduce calories by another 100. Then monitor your progress after one week.

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I realize four to six meals sounds like a lot but you must keep in mind that the body is always seeking to store fat. If you go long periods without eating (more than five hours), your body begins to sense an emergency and will choose to hold onto stored body fat. In fact, your body would prefer to hold onto fat to accomplish its No. 1 goal of keeping you alive in case of a future famine.

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It’s unlikely that you’ll get a tight and lean body by consuming 80 percent of your calories from carbohydrates. Ratios can vary a bit but consuming more than 55 percent of your calories from carbohydrates is not ideal for fat loss. Many people do well on extremely low-carbohydrate plans and others on more moderate-carbohydrate intake.

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Nothing is as important as the fuel you put in your body. You’ll need to control blood sugar levels to lose body fat and this is best accomplished by consuming four to six small meals per day

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if you aren’t motivated by traditional methods of exercise, then you have to find an activity that is enjoyable to you. Two to three days per week will be just enough to burn calories and get you on the right track.

Once you’ve followed this plan for about two to three months, your energy level will increase and you may find that you begin adding strength training and other forms of exercise to your schedule.

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Remember childhood? If exercise is a chore, then ask yourself what would be fun. Ask a kid what he/she likes to do for exercise and you’ll get “something fun” as the answer. If the thought of weight training and power walking turns you off, then search for aerobic videos, take a belly-dancing class, try Pilates or Power Yoga, join a walking club and meet new friends. Think like a kid again and just have fun..

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14. Change up your routine -- variation is the key. Your body grows accustomed to what you do. If you do what you’ve always done, you’ll get what you’ve always gotten.

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12. Lift heavy to build muscle. Put down the pink 1-pound dumbbells and push some iron. Don’t worry, you won’t get “too big.” What you’ll get is a fat burning machine.

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8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned. /Ne ücsörögjünk nyugodtan -sokáig!!

9. Alternate upper/lower body routines—squats/bench press, lunges/dumbbell rows, etc. This will keep your heart rate elevated throughout your entire workout -- meaning you’ll be shedding fat faster than ever. (Minden testrészünket dolgozzuk meg!

10. Include low-fat water based soups as snacks with meals. This will help fill you up and decrease the amount of calories and fat you consume. (Sok zöldséglevest!!)

11. Don’t forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full. (Sok rostosat!!)

12. Lift heavy to build muscle. Put down the pink 1-pound dumbbells and push some iron. Don’t worry, you won’t get “too big.” What you’ll get is a fat burning machine.
13. Bump up the intensity -- make your workouts count. (Dolgozzuk meg keményen az izmainkat - beindul a zsírégetés!)

14. Change up your routine -- variation is the key. Your body grows accustomed to what you do. If you do what you’ve always done, you’ll get what you’ve always gotten.

15. Take a walk. The more calories you can burn each day, the better. (Sok séta!!

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