The Amazing 24 Hour “SUPERDIET!”

129 Pages·2012·0.55 MB·English

The Amazing 24 Hour “SUPERDIET!”
And The World’s Most Effective
Fat Burning Technology!
By Caleb Lee
NOTICE:
You may NOT sell or redistribute this book.
All text & images are copyrighted by Super Health Systems and Caleb Lee unless otherwise indicated.
I will regularly add content to this book – so make sure you’re on the customer’s only email list (you sign
up at the same place you downloaded this book from)
Version 3.5.
Welcome! Your New Life Starts Now!
You’ve just made one of the smartest investments in YOURSELF that you can possibly make.
Here’s why:
What you hold in your hands is (in my mind) the most amazing system available for:
Re-programming your mind for success …
Destroying the health and fitness myths that are keeping you from success …
Losing weight and getting the body you want …
ENDING your struggle with dieting …
Empowering yourself to become more active (without being an “exercise freak”)
VASTLY increasing your health, quality of life, and even extending your lifespan …
… And overall changing your life … for the better … ever created. Sound like hype?
Now, I may be biased because this is my brain-child. It is my life’s work. My heart and soul is
on these pages and I’m giving it ALL to you.
But I also KNOW this to be true because what you will discover in the pages that follow
1.) Has completely changed my life and …
2.) Has changed the lives of 1,000’s of my customers all over the world.
First, I’m here for you.
I put my life into creating this program …
It’s the product of decades of self-experimentation, rigorous self-testing, exhausting study,
endless research, and a literal “obsession” with finding out WHAT works.
But you have to do your part.
What is your part?
You need to commit to four things. Yup! Just four things and I will guarantee your success:
1. You must clear your mind of “what you think you know”. Open it up because some of
what you’re about to discover is TOTALLY different than anything you may have
already heard before.
2. You must go through my entire system. Read my whole book. Whether you read it in
one sitting (very easy to do in an afternoon) or you do a chapter a day. Just do it.
3. You must agree to TRY the system. As you’ll see later, there are three versions of my
program: a Minimum, Medium and Maximum version. You can start where you’re
comfortable … but … you MUST start
4. You must agree to NOT give up! You will have difficulties. Maybe setbacks. Maybe
you fail. It doesn’t matter. You must keep moving forward. You need to figure out what
works for you … and … continually strive towards your goals.
That last point is important.
Some people have tried 1 or 2 things that I’m about to explain … but … they’ve never tried it
ALL in the unique methodology that I’ve designed my program around. When you do that—look
out!
Everything will “click” and you WILL get results.
Why? It’s simple …
Everything In This Book Is Designed To Achieve The Maximum Result With
The LEAST Amount of Effort.
This is called leverage.
Two concepts you should understand:
1. The 80/20 rule: 80% of your results will come from 20% of your effort. The key is to
optimize the 20% of what you’re doing (or not doing) for maximum impact. Which
brings us to …
2. Minimum Effects With Least Effort: What is the LEAST amount of “work” required to
achieve the effect we want?
These two concepts have always guided me into finding the MOST effective ways to achieve my
goals … and … now I’m sharing them with you
So, let’s get to it!
Document your transformation and win $100!
My Shameless Bribe To Get You To Take Action And Improve Your
Life …
Here’s a really simple way for you to get yourself in great shape … and … make some money in
the process.
It’s simple:
Take a "before" picture of yourself and record your waist, thighs and hip measurements.
Go through my program. Apply it in your life for 8-12 weeks …
At the end of 8-12 weeks take another "after" picture of yourself. Record your
measurements again at this time …
… And then send those pictures and a report of your progress along with your measurements to
my email address: [email protected] with the subject line: “MY
TRANSFORMATION”.
That’s it!
Each month, I'll pick the person who has had the most amazing transformation and award that
person $100!
So that means you could essentially get to use my whole program … transform you body and
your life … and … basically get paid to do it!
All by just making a commitment to yourself to stick to this program and make it work … sound
good?
Great! Then take your “before” picture today before you start reading and don’t forget to take all
your measurements too.
How To Use This Book …
Writing this book was REALLY hard because I’ve been studying health, fitness, nutrition, sports
performance and much more for over a decade. That makes it difficult to break things down to
the simplest terms.
But I think the organization of this book will help …
First, I’ll start by destroying a number of the Weight Loss Myths that are currently holding you
back. This will prepare you for what comes next …
Then I’ll introduce what I call my S.M.A.R.T. technology …
This will show you how to:
Get your mind right
Make better food choices
Become more active
Exercise correctly
And my “big secret” to lasting weight loss and health …
Next, I’ll show you how to get started quickly, using either the minimum, medium or maximum
approach so you can get started wherever you are in your journey …
Then I’ll close the book out with more helpful tips, answers to common questions, supplement
recommendations and more.
Alright! Let’s get started!
Myths About Weight Loss
t’s time to destroy some common myths about weight loss that are holding you back from
reaching your goals. Some of these myths have been around for years, and most people still
believe them.
What happens is someone says it … it gets repeated over and over … nobody checks the facts …
and … it becomes “true” even though it’s not.
Where appropriate I’ll give supporting references if I think it’s worth it, but for the most part, I
don’t want to make this book like a textbook—I want to make it easier to read, etc..
If you want to look for specific studies referenced on all the facts I share with you they are easily
verifiable online.
MYTH: You Want To Lose Weight
TRUTH: You want To Lose Fat AND Keep or Build Muscle (Females Too!)
This is the most important thing to note. You don’t actually want to lose weight, you want to lose
fat … and … weight does not matter.
First it’s hard to know exactly how much you weigh at any given time (I fluctuate up to 5 pounds
per day depending on the time … how much water I’m drinking … whether it’s before or after
exercise and sweating, etc.).
Second, you want MORE lean body mass and less fat. All evidence points to this being the
healthiest structure for your body to have. So if you gain 5lbs of muscle and lose 5lbs of fat, you
might weigh the same but you’re much healthier.
Third, tracking your results is very important, and because of the reasons stated above (plus,
special considerations for women—like water weight gain/loss around their monthly period) –
tracking measurements and how you look in the mirror is a much more effective way to go with
your scale weight being secondary.
If you’re really dedicated, the most effective forms of body testing are a Bod Pod or DEXA scan.
These measure your LBM (Lean Body Mass) and Fat percentage in a very accurate manner. But
most people should be able to see changes in the mirror, their measurements and lastly, weight.
Fourth, as we age, preserving and building lean muscle is one of the most important things
to do for your health. Sarcopenia (from the Greek meaning "poverty of flesh") is the
degenerative loss of skeletal muscle mass and strength associated with aging (0.5-1% loss per
year after the age of 25). Sarcopenia may progress to the extent that an older person may lose
his or her ability to live independently.
What’s more, Sarcopenia is an important independent predictor of disability in population-based
studies, linked to poor balance, gait speed, falls, fracture … and … a host of other related
metabolic functions.
Therefore, one of the best things you can do to preserve your health is increase your lean body
mass and decrease your fat.
Don’t worry—if you’re a female you will NOT blow up and turn into the hulk (unless you take
steroids). This is because females have about 10x less of the “male” hormone testosterone. You
will only build and retain “good looking” muscle for your sex and body type using the
information in this book (you will not get “bulky” or look weird, you will look good!)
MYTH : Calories Don’t Matter
TRUTH: Calories Do Matter.
Every new “Fad diet” you see wants you to believe that total calories don’t matter. They tell you
that you only need to cut out one type of food (low fat, or low carb, etc.) and you can then eat as
much as you want and lose weight.
That’s not true. In the end, calories are “King” when it comes to weight loss. They matter a lot
because there is no way to get around the fact that you need a calorie deficit for weight loss to
occur. (Notice I said “weight loss” and not specifically “Fat loss” -- this is important as we go
forward.)
There are generally only three ways to get a calorie deficit to affect weight loss:
1. Reduce calorie intake (diet)
2. Increase calorie burn (exercise and activity)
3. Reduce calorie intake and increase calorie burn (diet and exercise).
So calories are king when it comes to weight loss … However …
MYTH: You Should Count Calories
TRUTH: You Only Need To Be “Aware” Of Calories …
Now, being that calories do matter, does that mean you should live in a prison of calorie
counting? No! But you should be aware of how many calories you’re consuming and how many
calories you SHOULD be consuming; often there is a BIG difference!
(For proof, in almost all the scientific studies I’ve seen, people routinely over-report how
many calories they think they burn through exercise by double- and under-report how
many calories they think they eat later by about double too. This of course means that
most people, if left to their own judgment, will think they’re eating less and exercising
more … but … they will never lose weight.)
The easiest way to accurately do this is to use a free calorie counting website and log each and
everything that touches your lips for about two weeks—this way you can SEE a visual
representation of your total calories … how much fat, protein, carbs you’re consuming, etc.. …
and just become much more aware of what different levels of food intake feels like to you.
You will also start figuring out how you feel after eating certain foods, etc.. The biggest benefit
here, in my opinion, is once you are more aware of how many calories are in certain foods, or
portions, etc. . - You can quickly adjust your eating to suit your lifestyle—which is great!
Once you’ve read this book, you’ll know how to adjust your food intake so that you can indulge
in life’s pleasures without them hurting you, like desserts, parties, drinking alcohol, etc., simply
by adjusting either calories or macronutrients -- protein, fat, and carbs.
In short: knowledge is good and APPLIED KNOWLEDGE like this is truly a powerful thing to
help you live a life free of deprivation while achieving your body and health goals!
MYTH: Calories Are All That Matters (“A Calorie Is A Calorie”)
TRUTH: There Are HUGE Benefits To Adjusting Macronutrient Ratios …
While total calories may be all that matters for weight loss (as one nutritionist proved when he
lost 27 pounds eating not much more than Twinkies and donuts) … when it comes to FAT
LOSS (remember: fat loss, not necessarily weight loss, is our goal)… there are huge benefits to
adjusting your intake of macronutrients (macronutrients = protein, fat or carbs).
While it is true that two identical calorie diets (called “isocaloric” by scientists) will give you the
same amount of weight loss … depending on what you eat (macronutrient composition) … you
will have major differences in:
How full you feel (satiety) which makes staying in a calorie deficit easier.
Losing FAT instead of just “weight” (retaining LBM (lean body mass) while reducing
fat mass)
Improving your health markers (blood levels of cholesterol, triglycerides, etc.)
Guarding against diseases (like diabetes, metabolic syndrome, etc.).
Let’s talk about this some more:
MYTH: There Is No Benefit To Eating More Protein
TRUTH: Protein Is The King of Macronutrients
When it comes to macronutrients: protein is KING! Protein in your diet should be much higher
than what most diets prescribe because it is the one macronutrient that:
Gives the most satiety even while eating less (keeps you feeling fuller, longer) …
Spares lean body mass (extra protein in your diet protects the protein in your body which
is the building blocks of your body, etc...) …
Helps build more muscle and is ESSENTIAL to other body functions …
Again, it is an essential macronutrient … and …
There is even a slight increase in your metabolic rate by eating more protein …
… It’s not much but there is something called the Thermic Effect Of Food (TEF). Basically a
mixed calorie diet (equal protein, carbs, fat) and your body will “use” about 10% of those
calories you eat to metabolize that food.
In comparison, protein can have a TEF of up to 30%. So if comparing 100 calories of regular
food – you’re only eating 90 “real” calories. But if the 100 calories was all protein – it could be
as low as 70 “real” calories.
Now, I’m not saying the difference is huge, and as far as I know there’s not a lot of supporting
scientific studies where you can see a measurable difference … but when you’re talking about
staying lean and healthy over a lifetime … every little bit helps
A simple rule that I live by is, every day, protein comes first in the foods I eat. There are a lot -
of different rules about “how much” protein is enough … and … it gets even more complicated
if you’re a hard-training athlete, are older, or have a chronic disease, Etc.-
The simplest thing to do is aim to get between 70-90 grams of protein each and every day--
MINIMUM. This covers just about anyone regardless of their size, weight, training status, etc.
and is proven enough to build muscle in many scientific studies. Now, more protein is better and
it’s very hard actually to “eat too much” protein because it’s “almost” impossible to eat enough
of it to gain weight …
Consider this: A 6 oz chicken breast (about the size of closing your fist and looking at it from the
top, or the size of your palm) is around 165 calories and 36 grams of protein. Now, if you work
an 8 hour work day imagine trying to eat a WHOLE chicken breast every single hour, on the
hour. That’s 8 chicken breasts.
8 x 165 calories is only 1,320 calories which is NOT much. And I think the idea of even sitting
down to eat that many chicken breasts would scare even the biggest meat-eaters into submission.
In fact, next time you eat a chicken breast, see if you feel like eating ANYTHING for another
couple hours? Most likely you can’t. You will feel too full and that’s the point
If you want my “perfect” recommended dose of daily protein, here it is: I would suggest that
you strive for a MINIMUM of 1.5 grams of protein per pound of your bodyweight. So for
example, if I’m 135lbs of bodyweight, then I need to eat a minimum of 202 grams of protein
(135lbs x 1.5 = 202.5).