» EBOOK
WRITTEN BY
AARON NIMMOTABLE OF CONTENTS
BY AARON NIMMO
Common Weight Loss Problems 5
Secrets To Fat Loss 10
Importance Of Protein 12
Importance Of Carbs 13
Importance Of Fats 15
What To Expect When Dieting 18
Clean Eating 19
Low Carb Diet 20
Ketogenic Diet 21
Low-Fat Diet 22
Intermittent Fasting 23
Paleo Diet 24
Training 26
Beginner Workouts: 12 Week Program 31
Advanced Workouts: 12 Week Program 38
Cardio Secrets 45
Eat What You Want To Get Abs 50
Lifestyle Change 63
| ACEO UT \\,Now look at your lifestyle. What about your lifestyle has contributed to
your weight? Do you sit at a desk all day? Do you eat out five times a
week? Have you picked up your family’s bad lifestyle habits? Even the
smallest things can add up and contribute to an unhealthy lifestyle. Be
clear with yourself about what each and every one of those things are.
Next, set specific and realistic goals. Specific isn’t “I want to walk
more.” Specific is “I will work out 4 days a week for at least 15
minutes.” The more specific you are the easier it'll be to stick to your
goals.
At the same time, you also have to be realistic. Realistic goals are
achievable goals. Setting unrealistic goals like losing 20 pounds in 2
weeks,will only frustrate you and make you feel like a failure when you
come up short.
Being realistic also means expecting occasional setbacks. When
setbacks happen, get back on track as soon as possible, but don’t
punish yourself for letting them happen. Setbacks are a part of the
journey.
Lastly, be proud of yourself for your successes! Be proud of what you
accomplish in a week or a month. Don’t hold back for the day when
you reach your ultimate weight loss goal. There will be many successes
from now until then. Enjoy every one of them.
It’s time to get started. Are you ready to change your life?
of ACEO UT \\, A x FINTRO
Losing weight takes more than just desire. It takes commitment and a
well-thought-out plan.
In this eBook we’ll cover secrets to fat loss, pros and cons of popular
diets and you'll be given two workout programs that will take you
step-by-step through your weight loss journey. You'll have everything
you need to put a plan together and then put it into action. But before
you begin chapter one we need to start at the beginning — making the
decision to change your life.
Making the decision to lose weight, change your lifestyle, and become
healthier is the big first step. Be clear with yourself about why you want
to turn your health around. What does this decision to lose weight
mean to you? Does it mean you could live a longer, fuller life? Does it
mean you'll lower your risk of an illness that has plagued every
generation in your family? Does it mean you'll feel better about yourself
and have a new outlook on life? What does this decision really mean to
you?
Next, you need to take a good hard look at where you are. What got
you to this place? Are you 10 Ibs. overweight thanks to a summer of
bad choices or are you carrying twice the weight you should be and
have been struggling for years because you don’t feel like you have the
right to a better life? Whatever got you to where you are today, take a
good hard look at it and acknowledge it.
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Aaron Nimmo Fitness offers health, fitness and nutritional information
and is designed for educational purposes only. You should not rely on
the following material as a substitute or replacement for professional
medical advice, diagnosis, treatment or rehabilitation.
You should consult a physician or health care professional before
starting this or any other fitness programs, as well as making any
nutritional changes.
By engaging in this program, you acknowledge that you are doing so
at your own risk and that it is your sole responsibility to consult with
your physician beforehand.
The use of any information provided, distributed, and promoted by
Aaron Nimmo Fitness are to be used solely at your own risk. Do not
perform any exercise without proper instruction.
If you experience faintness, dizziness, pain or shortness of breath at any
time while exercising you should stop immediately and be evaluated by
a physician.
All exercise poses possible risk of injury or death, depending upon any
underlying medical conditions.
Do not take risks beyond your level of experience, expertise, training
and fitness level, and do not perform any exercise unless you have
been shown the proper technique by a certified fitness professional.
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by ACEO UT WNA lot of people think that getting lean is easy. The truth is if
it were easy, we'd all have 10-12% body fat all the time.
Problems can sneak up on you, stopping your progress
before you even see them coming.
There are common challenges everyone faces while they're
trying to get lean. Here are some reasons why you might
not be seeing the progress you want fo see.
Cravings Going Too Hard, Too Fast
Fighting food cravings can be one — Too much of a good thing can turn
of the hardest parts of dieting. into a bad thing, and that goes for
Food cravings can feel powerful exercise foo. Once you get going it
enough to pick you up and carry can be addictive and some people
you straight to the refrigerator no end up exercising too much (too
matter how strong your will or hard, too faster too often). Your
better judgment might be. | YoYo Man A-Te Mila Bos ccell memory
Coren inte Maeda MLM UAeMCUULCOLN much as it needs exercise. If you
and eating balanced meals is the aren't seeing progress you might
best way to shut them up. need to give your body a break.
Protein is one of the single most important nutrients needed
for losing weight. It also reduces cravings and hunger. This
is because of protein’s effects on appetite-regulating
hormones.
A high protein intake also helps prevent the metabolism
from slowing down and helps to prevent weight regain.
Eating too many calories. C
6 ACEO UT \\, ANEMany people who have trouble losing weight are eating more calories
than their body can use up in a day. This problem can be fixed by
increasing the intensity or frequency of workouts, or by cutting back on
your calorie intake.
Tracking calories helps you reach nutrient goals, like getting 30% of
your calories from protein. This is almost impossible to track if you're
not writing down your food intake.
Not eating whole foods.
Food quality is just as important as
quantity. Not only will whole foods
regulate your appetite, butthey are
also more filling than processed
Not Lifting Weights
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you can do when losing weight is
some form of resistance training,
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foods.
This will help you keep muscle
mass, which is burnedalong with
body fat if you are losing weight
through diet alone. Lifting weights
can also help prevent metabolic
slowdown.
Binge eating is triggered when you deprive yourself of enough food or
the right foods.
Just like cravings, binge eating is a big problem for many dieters. Even
if something is healthy, the calories still count. Binging will wreak havoc
‘on your diet no matter what foods you overeat.
i ACEO UT \\, ANENot Doing Cardio
Cardio is one of the most effective ways to improve your
health and burn fat, especially belly fat — the harmful fat
that builds up around the organs and causes disease. A
high intensity, 30-minute-long cardio workout burns about
500 calories. This allows you to create a caloric deficit
without dropping your daily calorie intake.
Not Getting Good Sleep
Good sleep is needed for physical and mental health, and
your weight. Studies show that not getting enough sleep is
one of the single biggest risk factors for
obesity.
Not Cutting Back on
Carbohydrates
A low carb diet can help you see
2-3 times more weight loss vs the
standard diet. Low-carb diets can
also help improve triglycerides,
HDL cholesterol and blood sugar.
If you aren't seeing the weight
come off you might need to start
tracking calories.
Not Drinking Water
Drinking water has been shown
to boost the number of calories
burned by 24-30% over a
period of 1.5 hours.
weight gain and
Eating Too Often
Letting your body get hungry
before you eat your next meal will
help you lose fat. It’s a myth that
your body starts to store fat the
minute you start to feel hungry.
There is even an effective weight
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called intermittent fasting. This
method involves fasting for
extended periods of time.
3
ts ACEO UT WNDrinking Unnecessary Calories.
Beer, wine, sugary alcoholic drinks and even juices are all very high in
unnecessary calories. Moderate drinking is okay for some people, but
heavy drinking will eventually pack on the pounds.
Giving in to addiction.
Addiction to junk food is similar to drug addiction in how it triggers the
brain. Ridding your life of junk food can be almost impossible if you
have symptoms of addiction. It takes about 2-4 weeks to get rid of
those overwhelming junk food cravings and for your body to start
craving healthy foods. Giving into that addiction during your diet will
stop your fat loss in its tracks. s.
Unrealistic expectations.
Weight loss is generally a much slower process than most people want
it to be. We'd all like it to happen overnight, but that’s not reality.
It’s common to lose weight quickly at the beginning of a new diet, but
not many people can keep up weight loss at a rate of more than 1-2
pounds per week.
Many people have unrealistic expectations of what they can achieve
with a healthy diet and exercise. Losing 1-2 pounds a week is normal
for someone who wants to lose weight steadily.| —
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i PARE WNNo question about it, burning fat is on the minds of everyone from
athletes to people who want to transform their health. To make the fat
melt away you have to choose the right foods in the right amounts to
keep your metabolism revved up. But fat loss isn’t only about diet.
Training also comes into play.
In this chapter we'll cover the foundations of a healthy diet. We'll also
talk about different diet plans and their pros and cons. Lastly, we'll talk
about how to train the right way to build muscle, lose weight and see
consistent gains.
Nutrition
Eating a balanced diet is vital for good health and wellbeing. Healthy
food gives our bodies the energy, protein, essential fats, vitamins and
minerals it needs to live, grow, and function properly. We need a wide
variety of different foods to get the right amounts of nutrients for good
health.
An unhealthy diet increases the risk of many diet-related diseases. Poor
health from a poor diet and inactive lifestyle is connected to major
causes of death, illness and disability. These include heart disease,
stroke, hypertension, atherosclerosis, some forms of cancer, obesity,
type 2 diabetes, osteoporosis and more.
If you don’t suffer the consequences of poor health, chances are, you
know someone who does.
Nutrient rich foods help the body develop, replace and repair cells and
tissues, including muscle tissue. These foods also help the body resist
and fight infections and disease.
A healthy and balanced diet acts as a prevention for all of the illnesses
and disabilities listed above. Remember, preventing diseases and
illnesses is better than one day needing to be cured. The earlier you
start fo eat a balanced diet, and incorporate fitness into your life, the
healthier you will be now and down the road.
i ACEO UT \\, A x FEating well means eating a variety of foods. No single food contains all
the nutrients that our bodies need. Each of the elements of nutrition that
we'll cover in this chapter is as important as the next.
The Importance of Protein
Protein makes up every cell in the body and is used to build and repair
tissue.
Your body uses protein to make hormones, enzymes and other
chemicals it needs to function. It is also a building block for bones,
muscle, cartilage, skin, hair and blood.
Protein helps speed up recovery after exercise, reduce muscle loss and
buildlean muscle. By building muscle and curbing hunger, protein helps
you maintain a healthy weight.
Like carbohydrates and fat, protein is a macronutrient. This means that
you need large amounts of it to stay healthy, compared to vitamins and
minerals, which are classified as micronutrients and only needed in
small amounts.
When proteins are digested, they leave behind amino acids. Next to
water, amino acids (in the form of proteins) make up the greatest
portion of your body weight.
But unlike fat and carbohydrates, your body does not store protein, so it
has no reservoir to draw from when you're running low. This is why it’s
important to keep your body fueled throughout the day with these
macronutrients.
Good Proteins
Protein comes from several sources — meat, milk, fish, soy, eggs,
yogurt, beans, legumes, sprouts, nuts and seeds.
Whey is also a highly concentrated source of protein. This high qualj
protein sourceis naturally found in milk is a complete protein and
contains all of the amino acids your body needs. Plus, it is uniqu:
because it’s easy for your body to use.
V2 ACEO UT \\, A x FNo matter where you're getting your protein, quality protein is
important. Eating a variety of protein sources will help guarantee that
you're getting all of the nine amino acids you need. Eat the highest
quality beef, fish, chicken, eggs and protein-rich vegetables you can
find.
Recommended Protein Intake
10-35% of your daily caloric intake should be protein. The percentage
of protein you need depends on your activity level, and your nutrition
and fitness goals. If you want to build muscle you need a higher
percentage of protein. Endurance athletes also needmuch more protein
in their diet than someone who is sedentary or works out to maintain
their health.
But remember, not all proteins are equal. High quality proteins are
complete. Low quality proteins are incomplete and you get less bang
per gram. Grass-fed meats, organic dairy and plant-based foods,
along with quality whey products, contain the highest levels of nutrients.
FOODS Protein in 100g Protein to Calorie Ratio
FISH (COD, SALMON, TUNA) 20g 1g protein per 4.1 calories
CHEESE (MOZZARELLA) 32g Vg protein per 4.4 calories
TURKEY OR CHICKEN (BREAST) 29g Vg protein per 4.6 calories
LEAN BEEF 369 1g protein per 5.3 calories
PORK (LOIN) 30g Vg protein per 5.4 calories
BEANS (KIDNEY, WHITE, LIMA) 15-179 1g protein per 9.5 calories
DAIRY (YOGURT, MILK) 5.79 1g protein per 9.8 calories
EGG WHITES 33g Vg protein per 4.4 calories
NUTS AND SEEDS (PUMPKIN) 30g Vg protein per 19 calories
The Importance of Carbs
Many diet fads have a strict low-carb regimen, but carbohydrates are
an important aspect of any diet.
Carbs are the primary fuel source used for energy during your
workouts.
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13 ACEO UT \\, FFueling your body with nutrient-rich carbohydrates will give you
sustained energy and the nutrients you need to train and compete at
your best. No matter your level of fitness, carbs are necessary.
Protein is necessary when it comes to muscle growth, but carbohydrates
help you maintain and gain muscle mass by giving your body energy.
Complex carbohydrates are healthy and provide your body with the
fuel it needs to build muscle.
Good Carbs
Just like proteins, all carbs are not created equal. Complex
carbohydrates are found in whole foods, like whole-grains and
legumes. These carbs contain crucial vitamins and minerals. On the flip
side, simple carbs are refined and stripped of their nutritional value.
These carbs are found in refined foods like white bread and white
sugar.
Carbohydrates fall into three main categories. The first is sugars —
glucose, fructose, galactose and sucrose. Second is starches — these get
broken down into glucose in the digestive system. Third is fiber — used
by the bacteria in the digestive system.
Sugars:Fructose and sucrose are natural sugars found in fruits and vegetables.
When you eat natural sugar from whole foods, you get an energy boost plus
vital nutrients. On the other hand, added sugars lack nutrients, cause unhealthy
spikes in blood sugar and can cause weight gain.
Starches:Starchy foods, like peas, corn, beans, pasta, rice, potatoes and grains,
have vitamins and minerals (peas and beans are also good sources of protein
and fiber). Avoid refined grains and eat whole grains for their fiber.
Fibers:Fiber-rich foods — beans, fruits, vegetables and whole grains — contain
different proportions of the two types of fiber: soluble and insoluble. Soluble
fiber keeps your blood sugar steady and insoluble fiber keeps the digestive tract
working regularly.
cu ACEO UT \\, ANERecommended Carb Intake
Your daily caloric intake should be made up of 40-65% carbohydrates.
Most people make carbohydrates 50% of their daily calorie intake as
part of a bodybuilding diet.
The daily caloric intake recommended for the average female is 2,000
and for the average male is 2,500. One gram of carbohydrates equals
4 calories. If carbohydrates make up 50% of your diet, at 4 calories per
gram, 1,000 (50% of a woman's daily caloric intake) divided by 4
would equal about 250 grams of carbohydrates every day and 1,250
(50% of a man’s daily caloric intake) would equal about 312 grams.
Your own caloric intake will vary based on your own personal goals. If
you want to build muscle you will need to consume between 300-500
calories above your maintenance level which will increase the number
of grams you need. If you are cutting weight, you'll need to cut back on
your calorie intake which cuts your carb intake as well.
The Importance of Fats
Fats are the most energy dense of all macronutrients. Each gram of fat
delivers 9 calories (compared to 4 calories per gram for protein and
carbs) and they are critical to a healthy body.
It’s recommended that 20-35% of your daily calories come from fats.
But the same way there are good and bad carbs, there are also good
and bad sources of fat. Mono and polyunsaturated fats are “good”
fats, and saturated and trans fats are “bad” fats.
Fats are a vital part of a diet. Unsaturated fats (both mono and
polyunsaturated fats) are a must because your body does not make
them. Without these fats, our bodies would not function properly, and
the body must function properly in order to lose fat.
15 ACEO UT \\, A x F1200 240-420 27-47
1500 300-525 33-58
1800 360-630 40-70
2000 400-700 44-78
2200 440-770 49-86
2500 500-875, 56-97
2800 560-980 62-109
3000 600-1050 67-117
il ACEO UT \\,Good fats help you see consistent gains, but also improve blood
cholesterol levels, lower your risk of heart disease and keep insulin
levels and blood sugars stable. Omega-3 fats are vital for your brain
and mood, and important for balancing out the more inflammatory,
but still necessary, omega-6 fats.
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Most adults should get 20%-35% of their daily calories from fat. Just
like carbohydrates, this percentage depends on your goals. Do you
want to gain muscle or lose weight? What is your activity level?
Fat contains nine calories per gram, compared to carbohydrates and
proteins that only have four calories per gram. This means that limiting
your fat intake can help you achieve your weight loss goals. But if
you're looking to gain muscle, depriving yourself of healthy fats will
significantly slow down and stall your progress.
16 ACEO UT \\, ANERU
THE FULL SECRETS TO
FAT LOSS EBOOK
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FAT LOSS
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INCLUDES:
v FAT LOSS WORKOUTS FOR BEGINNER,
vy INTERMEDIATE, AND ADVANCED
v EAT WHAT YOU WANT TO GET ABS
vy 6 PACK AB WORKOUTS
vy CARDIO SECRETS AND DETAILED REGIMENT
VA RUC ee Reha a)
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vy GUIDE TO OVERCOMING ALL DIET CHALLENGES
v STAY LEAN FOR LIFE
www.AaronNimmo.com
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