Текст книги "Burn That! 20 kilos in 8 weeks"

Автор книги: Alex Chuiko

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Alex Chuyko
Burn That! 20 kilos in 8 weeks

Acknowledgements:

First of all, I would like to thank my parents for having brought up the author of this book the way they did. Mother and Father, please accept these words of gratitude from your loving son.

I would also like to thank my wife and daughter for being the best home-makers I could ever imagine. Because of your invaluable work, I have been able to focus on creating this book in an environment of peace and comfort!

You are my most beloved among all the people in this world. In fact, I appreciate all my relatives, friends and acquaintances (those who supported me in this project as well as those who did not), as all of you have played a part in this book reaching fruition!

Finally, I thank God for all the good fortune he has bestowed on me. I could not ask for more blessings.

Print media, various video courses and online articles are full of eye-catching headlines promoting the idea of losing weight without effort, or losing weight without even abstaining from unhealthy or high-calorie food. Some of them promise weight loss within 2-3 days, exploiting our wish to have a perfect beach body overnight.

In this book, I share my personal experiences in losing 20 kilos in 8 weeks! And – since a great number of people send me letters asking me to share my experiences – I want to tell you what I did to achieve this. When people meet me, they want to know how I managed not only to lose weight within a short period of time, but how I was able to take part in a bench press contest and fulfill the requirements for becoming a Master of Sports candidate. Most people firmly believe that weight loss exhausts the body and depletes its resources, but I prove the opposite! The system described in this book will teach you how to live a healthy lifestyle that will provide you with not only slim waist, but, more fundamentally, the feeling that you are healthy, strong and attractive!

Introduction

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.

My father brought me to a boxing school, and it was then that I took up kickboxing and Thai boxing. I won many awards at both regional and national championships, and I’ve been the best kickboxer in Ukraine for three years now. For nine championship tournaments in a row, nobody could defeat me. I also had the privilege of being trained by the best coaches in the country: Volyn, Avdievsky, Veduta, Yarema and Shevchenko. Thanks to the efforts of my coaches, I’ve achieved true excellence in sports. I have won the Ukrainian championships in boxing and Thai boxing. Then, at the age of nineteen, I founded my own martial arts school, which remains popular up to this day.

Throughout my life, I was guided by good mentors, including my father, mother, friends, coaches, university teachers, and, of course, my beloved wife and daughter. So now, I want to be your mentor in this delicate matter. I completed several courses on nutrition, read thousands of articles, watched hundreds of videos courses, read dozens of books, and talked to innumerable people who had accomplished the «slimming down mission» before I understood that I had enough knowledge to share with others. Thus, I’ve had the idea of creating a book. Today, I’m ready to direct and guide you as you move toward that cherished goal!

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.

I believe that those who are able to force themselves to lose weight will have the right to claim the status of great achievers. So, dear friends, I would like to finish my introduction with the following message. It does not matter how many kilos you need to lose: for one person, the goal might be to lose 3-5 kilos, while for someone else it’s 10-12, and there are also those who aim to drop 20-30 kilos of extra weight. You will surely achieve it, but under one condition: don’t give up. Just be aware that you deserve the best – the very, very best! – and once you achieve it, nobody will be able to take it away from you. So, follow my recommendations, and I have no doubt you’ll reach your goal!

In our lives, we come across a lot of people who talk and talk about some time in the future when they’re going to change their lives. But as we can see, they don’t go beyond intentions. Our task is to strive for the best, for the goal, and if you promise yourself right now that this very summer you’ll be the most attractive looking person on the beach, let it happen! To win, you need to forget the «give-up option.» Good luck, and let’s begin!

Goal

The first thing we’ll take care of is setting a goal! Don’t skip this chapter under any circumstances, because without reading it, moving forward will be difficult if not impossible. What could be easier than setting a goal? Yet, for some reason, most people can’t set themselves a goal during their whole lifetime! I would even go as far as say that this is the only reason why people can’t have a happy and successful life. Lots of people don’t even know how much they weigh at the same time that they’re trying to lose weight (funny, isn’t it?). They think that as soon as they begin to lose weight, everyone will notice. They’ll be quite content with a compliment from a friend about their «new» weight, despite the fact that they started their diet yesterday – just before midnight.

The first thing you need to do is to set the «departure point» and the «point of arrival».

To start, measure your weight. If you don’t have scales at home, buy them. This is mandatory, since you should weigh yourself only on one and the same scales (different scales might differ in their accuracy by 1-2 kilos, sometimes even more). Otherwise, you might see that – according to the scales at your friend’s house – you measure 70 kilos, and after a week – when you’ve purchased your own scales – you weigh 70 kilos again. In that case you might feel discouraged and give up before you start, while the error was really due to those very 2 kilos, which you actually dropped – a super result you wouldn’t even know of. So record your results! The first thing we do is purchasing scales. But don’t jump on them. You have to remember that scales are not a toy that can be used at any time. Sure, it’s great fun when the house is full of guests, and everybody wants to know everyone’s weight. On announcing the results, some people might have to endure quite unpleasant remarks from insensitive friends. Remember that scales are your personal body weight-measuring machine. Checking weight requires accuracy. You should therefore weigh yourself once within a certain period of time. We’ll do it once a week. Once you’ve bought the scales, there’s no need to wait until Monday or the 1st of next month. Keep in mind that the day after you buy the scales, you should start losing weight – it’s the rule you have to follow! If you don’t start acting within 72 hours, you’ll never start! By the way, I started writing the book you’re holding in your hands the day after I’d decided to write it, and the result is tangible. If I hadn’t kept to the rule, you wouldn’t have this indispensable guide. So let’s review this point again: you have to weigh yourself at the same time every 7 days. This should be in the morning, just after you get up. Stand on the scales, either naked or in just your underwear. Don’t mix this up! Immediately after you wake up you should go to the scales. Remember: scales must always stand in the same spot, because the unevenness of the floor can cause inaccuracy, and we regard every 100 grams as important for our records. By the way, inside this book there’s a Burn That Diary for recording all your data, including your weight.

Okay. So you’ve gotten up early, you’ve had nothing to eat or drink yet, and you haven’t even gone to the toilet because you immediately went to stand on the scales and record your weight in the Burn That Diary. Next to your initial weight there is another column under the headline «target»: here you have to put down your goal weight, i.e., the weight you want to have.

Now, let’s sort out the issue of «real vs. unreal goals.» For example, for a girl whose height is 160 cm and who leads a sedentary lifestyle, the ideal weight will be 50 kg. But no less! If the same woman is engaged in active sports, it means that the percentage of muscle mass is above average, so her ideal weight would be 55 kg. You can see certain patterns here: if the girl’s height is 150 cm, her ideal weight is 40-45 kg. If the girl is 170 cm, her weight should be no less than 60 kg (otherwise, she will look anorexic). For men, the proportion is a little bit different: if the man is 160 cm, then his normal weight ranges from 60 to 65 kg. For the man whose height is 170 cm, the normal weight is 70-75 kg, and the man who is 180 cm tall would look great if he weighed 80-85 kg. Guys who are 190 cm and above should weigh 90-95 kg. Yes, just like that! Now you know what your goal is! If you are a girl whose height is 165 cm and whose weight is 70 kg today, your goal is 52.5 kg if you lead a sedentary lifestyle, whereas the athlete can set a goal of 57.5 kg. And this goal must be written down in the column «target.»

So, I hope you’re not heading to the kitchen yet because we’ve got a lot of work to do! There are many empty entries in your Burn That Diary to be filled. Next, we have the following to discuss: neck measurement. It’s difficult to recommend something specific here. Well, I guess you have to «switch on» your imagination and visualize it. If your neck is now 35 cm, what would you look like if its circumference were 30 cm? If you want to lose 5 kg weight, it’s silly to hope you will be able to reduce the size of your neck by 5 cm, so the objective will be losing 2 cm. But if your goal is to shed 20-30 kg, then you can expect to lose 7-8 cm in neck circumference. Record your current neck size. It’s time to move on.

Next, measure the circumference of your shoulder girdle. At first you may find it inconvenient to measure yourself, but I think success depends on your ability to focus on losing weight. I believe in you, and I believe that you will be able to overcome any difficulty, because it’s just silly and unacceptable to justify the rejection of the idea of weight loss by an inability to adjust to measuring yourself. Of course, men take pride in the size of their shoulder girdle and, naturally, they will expect minimal losses in this muscles group, while ladies will be striving for maximum decrease in this area. So, just to give you a guide, at every 5-7 kg of weight loss there will be decrease of 1-2 cm in the shoulder girdle. Record the current size of the shoulder girdle, then set yourself a goal! Go ahead.

Next, you need to measure your chest circumference. Girls are naturally greater experts than guys when it comes to measuring chest size, but in general, there’s nothing to be confused about. The excess fat can be visible at the back, under the arms and on the chest. Of course, the volumes aren’t comparable with the excess waist fat, but still you might expect to lose a little more than half of what you eventually lose in the waist (and the waistline and midriff area will be discussed below). It means that if you intended to reduce your waist by 10 cm, your chest circumference would decrease by 5-6 cm. Record the current size in the Burn That Diary, and set your target size next to the entry! Go ahead.

Next, measure the circumference of your arms at the biceps and triceps at the moment of maximum muscle tension. This is important because – when you lose the excess fat – it will be replaced with muscle, so the tension plays a significant part. The circumference of your arms will differ greatly from person to person, so evaluate the expected loss approximately. Again, remember that you define your goals, and there’s nothing wrong with you if the actual results turn out a little different. But the goal absolutely has to be set because you have to attain the weight you planned for, and you have to have the waist you wanted too. Everything else should only be regarded as a guideline. Ultimately, I recommend that since today you start to record your measurements every 7 days. Give serious consideration to this, because it’s not uncommon for our acquaintances to flatter us when telling us we look great. It’s important to understand that the people around us are like our mirrors. So if you change, the reflection will change too. You will turn into a different person, and most likely you will have new friends, as the old ones won’t match the «new you.» I will talk in detail about this later, so stay tuned. After measuring your arm circumference, set a goal! Move ahead!

And now, let’s have a look at your waistline. When measuring your waist, position your abdomen correctly, stand straight, and don’t suck in your belly or bulge it outward. Check your torso for the narrowest place – that’s the waist (don’t measure too low on the sides, as you’ll be measuring what’s called the abdominal zone, which will be measured later). The waist and abdomen area must be measured when you stand in front of the mirror. It’s impossible to adequately estimate the size of your waist without a mirror, because you will surely bend while measuring and thereby increase your waistline by 1-2 cm. The mirror reflection will be more than helpful to avoid mistakes in measurement. It’s much easier to be precise when talking about your expected waist perimeter as compared to arms or neck measurements, for example, because we can be certain that a slender female waist is 60-70 cm, depending on the height. For example, if the girl is 155 cm tall, then her waist should not exceed 60 cm. If she is 165 cm, then her waist circumference should be less than 65 cm. For girls whose height is 170-175 cm, a waistline of 70 cm may look slim and nice. Accordingly, the taller the person is, the greater the waist perimeter. The measurements for men are slightly different and reach 75-85 cm depending on the height. That is, a man who is 170 cm tall should strive for a waist size of 75 cm. If his height is 180 cm, the waist measurement should show 80 cm, and those men who are 190 cm and above will look healthy and handsome with a waist size of 85 cm. Please note that if your goal is losing 5 kg, then you will not be able to reduce your waist by 10 cm. If you want to reduce your weight by 5 kg, then you can expect a loss of 3-4 cm in the waist. If your goal is losing 10 kg, then you will shed 7-8 cm in the waistline area. If you decide to lose 20-30 kg, then you can reduce your waist by 16-22 cm. Record your current waistline in the Burn That Diary, set your target and move on!

Measure your abdominal zone. It is the widest area around your waist, also called «sides,» and this place usually exceeds the waist by 2-5 cm. So don’t hesitate to record the actual measurement. Your target measurement will be 2 cm more than the waistline goal. Go ahead!

Now measure your hips, or butt area. Well, to be truthful, estimating this area is a challenge because the pelvic structure is individual, and there are people with wide and narrow hips. So 95 cm might look fine on one person, and for another it will signal excess fat. But you can divide the number of kilos you want to lose into two and get the hip goal measurements. For example, if you want to lose 10 kilos, then your hips will slim by 4-6 cm. Put down the current size and set a goal! Go ahead!

Next, measure your thighs at the top at the widest point. The data here can vary greatly. There are girls with waists of 60 cm and hips of 52 cm, and there are girls whose waists are 60 cm and whose hips are 65 cm. In both cases, the girls are very attractive looking. The same observations may be applied to men: some have more muscle mass on their thighs than others. The man with a waist of 80 cm can have hips of 64 cm, and another with the same waist measurement will have a hip measurement of only 50 cm. But again, we can assume that the hip reduction will be half of the expected weight loss, i.e., if you expect to lose 10 kilos, then your hips will decrease by +/– 5cm. Write down the current size and set a goal! Move on!

For measuring your calves you will have to stand on tiptoes, as calves are also measured at the moment of maximum muscle tension. Similar to hips, naming the precise figures is not relevant, but you can count on losing 2-3 cm for every 10 kg of total weight loss. Some might lose more, and it’s just fine! But if you’ve never been a sportsperson, and now you start walking a lot (I will discuss walking in detail in the next chapters) while keeping to a diet, then your calf measurement may temporarily «freeze,» which indicates muscle growth. Record the actual size and set a goal!

Well done! You’ve measured yourself and set goals. Don’t worry if it took you 30 minutes to complete the measurements; soon you’ll adjust to it, and eventually you will «break a record,» at which point measuring will take no more than 5 minutes. ATTENTION! Under no conditions should you take measurements during the week or even during the day. You need to stick to the fixed schedule and take measurements once every 7 days on an empty stomach. Our weight and our measurements (especially the waist) may change considerably during the day, and this is directly related to digestion. For example, at the end of the day my weight is 1.2 kg more compared to the morning. The same concerns the waist measurements. And in the morning prior to taking measurements, you can go to the toilet so that your results are more accurate, as you might lose up to 200-500 grams.

And now it’s time for the last entry in our Burn That Diary: we need to put down the date of arrival at the target, the day when you can announce that you have reached the long-cherished goal. Let us think it over: if you religiously stick to my system, you will constantly be rereading my book, which will take you at least 30 minutes a day. In other words, you will be reading my book again and again for 7-14 days, and I promise that you will learn something new every time you open the pages. Yes, just like that! After the first reading, you’ll remember about 20%; after the second, you’ll say: «How come I haven’t noticed some really important things?» And you’ll digest 35-40% of the information. Each time you read the book, you’ll delve into the subject of losing weight. Now you have to promise me (and yourself) that you will read this book every day for half an hour; and that you will follow all the instructions unless your doctor tells you otherwise.

Thus, if your goal is to lose 5 kilos, then within the first 7-14 days you will go through infighting: one voice will whisper to you that you’ve decided to lose weight so you’re not supposed to eat certain things, and the other voice will be screaming into your ear that you absolutely want this very food (no need to say that its calories could be enough to satisfy the monthly food consumption of a small African tribe). If you don’t give up, over the next 2-3 weeks you will say goodbye to 5 kg and 3-4 cm on your waist. If you create leeway, you won’t reach your destination, and you will wander from your chosen path until you yourself decide not to take any more wrong turns.

If you truly demonstrate determination in losing weight, and your goal is losing 10 kg, then you need 30-45 days. Accordingly, you will lose 20 kg in 70-90 days, and 30 kg in 100-130 days. I advise you to take the average of your data and divide it by the week. That is, if you want to lose 20 kg, then you’ll need 60-80 days or 8-11 weeks, which means 20/11 = 1.8 kg per week. That is, if you lose 1.8 kilos per week, you will move forward in a perfect way; if you lose more, it’s a super result; and if you fall behind, it means that something is going wrong and you need to re-read the book. Write down the date you expect to arrive with a new weight. Do not write the number of days. It will distract you, as it will not sound clear enough. A specific date is more concrete. This date will be your deadline, like the date of an important exam. It will be the checking point, and by this date you will easily see whether you have moved forward. You’ll be looking forward to this date, and maybe you’ll be somewhat concerned. Well, that’s a normal reaction.

My congratulations! We’ve set a goal!