Over 40 Under 15%: A Strategic Plan for Average People to Remake Their Bodies!

By Keith Guise, M.S.

This is a non-traditional fitness book that tells the story of one middle-aged man's journey to getting back into physical shape and creating a proven system for the average person.

• Language: English
• Publisher: BookBaby
• Release date: Jul 27, 2015
• ISBN: 9781483557281

Book preview

Over 40 Under 15%

By Keith Guise

Copyright © Keith Guise, 2015

All rights reserved.

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, digital, or by any other information storage and retrieval system, without written permission from the author.

This book is not intended as a substitute for the medical advice of physicians. The reader should consult with a medical professional prior to attempting any exercise or dietary changes and is responsible for their actions. The authors and publisher advise readers to take full responsibility of their safety before trying anything in this book.

ISBN: 9781483557281

Contents

About the Author

Preface

Acknowledgements

How to Read This Book

Combine the Components

Tracking the Results Tracking the Results

Section 1

The Model

Lifestyle

How Did I Get Like This?

Section 2

Motivation

Examine What Motivates You

Excuses

Section 3

The Work-Out: Only 20%

Getting Active

Home Fitness

Traditional Gym

CROSSFIT

What Worked for Me

What Will Work for You

Work-Out Reviews

Section 4

Diet: The 80%

Mindset

Information

Sugar in all its Forms

Fast Food and Junk Food

Phases Defined

Time Management

Social Eating

Small Meals and Metabolism

Starting Point

Phase 1: Visual Portion Control

Phase 2: What You Eat

Phase 3: Making it Permanent

Congratulations

Final Measurements

Results

Your New Start

About the Author

I have not failed. I’ve just found 10,000 ways that won’t work

Thomas A. Edison

Keith Guise is a first time author who has worked in several different fields, including both public and private sector positions. He served in the United States Navy as a submariner and is currently a client delivery manager with a large international US corporation. Keith holds a BS from the University of Miami in geography with a minor in economics and a MS from Troy University in international relations and economics. He currently lives with his wife and son outside of Seattle, WA.

Preface

A lot of people are afraid of heights. Not me, I’m afraid of widths.

Steven Wright

Like countless middle-aged Americans, I slid into my forties with the stark realization that my body had undergone permanent and not-so-pleasant changes. Over time, my initial anxiety became a growing fear – and eventually, acceptance – that I may never again get back into shape. I found this situation especially bothersome since I considered myself a relatively active person, with a regular exercise routine and a moderate diet. In spite of my activity level, I got rounder and rounder.

Frustration mounted as each decade passed while both my weight and size continued their relentless upward trend. Regardless of how many hours I spent at the gym, bicycling, hiking, or jogging, my efforts no longer produced any results. In fact, my weight and girth continued to head in the wrong direction. Clearly, an entirely new approach would be needed if I were ever going to lose that pear shape. I was not only getting heavier; I was also feeling weaker, I was noticeably slower, my balance was going, and my energy levels were fading fast. Worse yet, I was completely embarrassed to be seen without a shirt and would hide from the mirror after showering! I began avoiding photos altogether unless I was sure they did not show my stomach. Though I kept my sense of humor and was still able to joke about the way I looked, it really was bothersome. The source of my anguish, however, did not originate from how others saw me but rather from disappointment in letting myself get that way.

Most people my age seemed to be dealing with the same set of problems, and it almost appeared to be a natural progression. Nevertheless, in the back of my mind, I refused to accept it was an inevitable progression. There had to be something I could do to reverse the trend.

Soon after turning 43, I finally decided to evaluate my many failed attempts over the last twenty years to get back into shape. Staying physically fit seemed to only get harder with each passing year. Unwilling to accept it was impossible simply because of age – and not having any serious medical issues – it was clear the problem was with what I was doing. It was not that I didn’t have the resolve but rather that I did not understand how to make it happen, and the repeated failures were eroding my desire to continue trying. So I started reading everything I could find on the topic, talking to people, and even watching infomercials on diet and exercise.

After some trial and error, I finally stumbled on a solution. Approximately one year later, I had that elusive six-pack, had permanently dropped 20 pounds, had decreased several pant sizes, and had lost the pie face and triple chin. My physical appearance had changed so drastically friends started asking how they could do the same. Realizing this could be helpful to others, I began taking notes and writing things down. These notes later became the foundation for the book.

One of my main goals from the beginning was to get my body fat below 15%. Combining that number with my age eventually became the title of this book, Over 40 Under 15%, as it represented one large obstacle and a major goal that were respectively overcome and accomplished.

However, this book is not necessarily written only for people over forty. The title mainly refers to the fact that I was over forty when I developed the program. In fact, younger people following the methods outlined in this book will likely experience even faster results,