The Body You Want

By Phillip Poole

'The Body You Want' is for everybody that has ever felt unhappy with their body and for anybody that has suffered from a lack of confidence or from low self esteem from body related issues. I am an Exercise Science graduate and I worked in the health and fitness industry for more than fifteen years. I am bringing to you the truth about exercise, diets and nutrition to put an end to quick fix gimmicks. Everything you ever needed to know to gain control of your body and lifestyle is found in these pages. This is my way of bringing the truth to as many people as I possibly can. You will find the answers to the most commonly asked questions along with information that you never thought existed. Included is a simple exercise and nutrition plan suitable for everybody regardless of age, sex and ability levels. I am now with you to support you, motivate you and educate you. Forget about your worries and past experiences, join me, and together we will gain 'The Body You Want'.

• Language: English
• Publisher: Lulu.com
• Release date: Mar 30, 2011
• ISBN: 9781447561514

Book preview

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Chapter 1

Introduction & Welcome

Hello and welcome to my book. How are you feeling? Let me guess, you’re a little bit nervous and a little bit excited, as this book is the beginning for you. The beginning of your goal, your challenge and maybe even your dream. Your dream of looking great and feeling fantastic. Even if right now you’re thinking well that is it exactly, it is just a dream, there is no possible way I can look that good or achieve what I want, don’t worry you are no longer alone in your quest. I am here to help with everything you need, I am going to help you, guide you, and motivate you. My goal has been to devise a way of bringing to everybody what I have done for individuals for years, and that has come in the form of this book. But I know what you are thinking, more diets and extreme workouts. Well guess what? You couldn’t be more….wrong!! I am here with the truth and the facts and with the easy way to gain control of your lifestyle. There is no need to diet, my book is about how to do something for the rest of your life and that certainly doesn’t include dieting. It is how to lead a healthy lifestyle and how to gain control of your body. It is that simple. Keep reading and everything you need to know and how to do it will be presented to you.

Now you may be wandering who I am. So now I will tell you. But I don’t want to spend pages and pages talking about myself and trying to impress you, I want to keep it brief so we can get onto the good stuff ok!

My name is Phil Poole, I am an exercise science graduate and personal trainer and my mission is to educate everybody about lifestyle and controlling your body. I have been working in the health and fitness industry for 8 years and I have heard so many gimmicks and quick fix training techniques and ways to get fast abs and so on for far too long. It has really started to get on my nerves because I know how it feels to struggle to reach your goals. It can be more than dissatisfaction it can lead to stress, unhappiness and low self esteem and low confidence. Often people don’t understand how unhappy these problems can make you but it can take over your entire life. But the good thing is I genuinely understand this and feel for everybody out there who feels this way. This is why I have written this book. It is time to put an end to quick fixes and money making gimmicks and together we will achieve "The Body You Want".

I have spent the last 10 years researching and teaching nutrition and training techniques and I have tried all of the ideas out there. This book is the conclusion that I have come to. This is the truth about all aspects of exercise and nutrition that you will need to know and it is also easily sustainable. If it got results but was not sustainable it would still sell for sure but that is not good enough for me and it should not be good enough for you either. I want it to be achievable and sustainable for everybody and for the rest of your lives. I don’t want to make the fast buck I want to educate the nation and build a healthier population and to help all of you who suffer with lack of confidence and self esteem because of your body, because we can change it. Everybody can improve on what they have right now; we can always make progress and reach potential. Together we can change your lives and there is no better time to start than right now, so without any further ado let’s get right to the facts and begin with the truth about diets.

Chapter 2

The truth about diets

Now this is the part of my book which many of you may turn to first expecting to find that secret hidden formula for dieting. Well I am sorry to disappoint you but this is just some plain old diet truth. You may be thinking im not interested in fancy scientific explanations I just want the simple answer, well that’s exactly what I am going to do, give you the simple answer.

Many of you may have tried the odd diet in the past, some of you may be thinking of trying one, and others may have tried every diet there is to try. Now for those of you who have tried diets, you may not like this next part. Even if you managed to lose weight on your diet it still hasn’t worked. Now let me explain this before you get upset with me. There are 2 problems with diets. Firstly, and the smaller of the 2 problems, is that you can lose weight but relatively little fat. You may be asking how? I will come to that explanation in just a minute. The 2nd problem is the larger problem and im going to explain this problem first.

The problem with a diet is that very often you do not eat enough calories, hence the reason for the weight loss. I hear some of you say how is that a problem? Well this causes 2 further problems. Firstly this is unsustainable, so therefore it can only be a short term goal. So where do you go from here? Do you give up or start a new diet? The 2nd problem is that by lowering your calorie intake by extreme amounts, very often your body will not have enough calories to carry out basic functions and for energy. The result of this is a process called glyconeogenesis, ( I know I said I would keep this simple!), But this basically means that when your body runs out of energy (carbohydrate) it uses muscle (protein) and turns it into energy or carbohydrate. Now by using this muscle you will see a rapid drop in weight, usually seen at the start of the diet. This is because muscle is dense and weighs a lot and also contains water so there is further weight loss in the form of the stored water. Now on the scales this looks very pleasing and makes you happy……….briefly! But I want more than that I want you to be happy period. Now back to my explanation. Now you see the problem with losing muscle (or using it for energy) is the slowing down of the metabolic rate. This simply means that your body needs less calories than it did before to sustain itself. The amount of muscle (active tissue) that you have effects how many calories your body needs. Therefore the less muscle you have the fewer calories your body will need. The good news is that if you have dieted, even extremely, that this effect is reversible, it may just take a short while longer to get the results you want, but the answers you need are all coming up in the next few chapters so you don’t need to worry.

Now this drop in muscle and therefore metabolic rate (how many calories the body needs) explains why normally after a couple of weeks the diet has stopped working so well or has stopped working at all. You hit the wall so to speak. You have lowered the calorie needs of the body, by using the muscle as energy, until it can now sustain itself on the amount of calories that you are eating on your diet. Now this may seem a little unfair, all that hard work and calorie counting and ultimately it has put you back a few weeks on your target. But don’t give up