One-Pack to Six-Pack: Lose Weight Smarter for Life: Follow Three Simple Steps: Delay your First Meal, Walk on an Empty Stomach and Wait

By Asif Dr Mushtaq

If you want to lose weight and get fit, "One-Pack to Six-Pack" by NHS consultant and family man Dr Asif Mushtaq is the perfect book for you. After suffering a serious medical illness, he transformed his life and wants to share his secrets with you.

In the book, he introduces his X-point theory, which is the point in your weight

• Language: English
• Publisher: Dr Asif Mushtaq
• Release date: May 22, 2023
• ISBN: 9781805412038

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One-Pack to Six-Pack

One-Pack to Six-Pack

Lose Weight Smarter for Life: Follow Three Simple Steps: Delay your First Meal, Walk on an Empty Stomach and Wait. 

Dr Asif Mushtaq

Copyright © 2023 by Dr. Asif Mushtaq

All rights reserved. No part of this book may be reproduced or used in any manner without written permission of the copyright owner except for the use of quotations in a book review. For more information, contact: [e-mail]

FIRST EDITION

ISBNs:

978-1-80541-203-8 (Paperback)

978-1-80541-202-1 (eBook)

I dedicate my book to the people of

Kashmir and Palestine.

Contents

Reviews

Preface

Disclaimer

How to Get Benefit from this Book

Chapter 1: My Story

Chapter 2: Losing Weight

Chapter 3: Diet

Chapter 4: Exercise

Chapter 5: The Mind

Chapter 6: Staying Fit

Chapter 7: Getting Ripped

Chapter 8: Getting Toned

Chapter 9: Simple Tips to Stay Positive and Focused

Chapter 10: Helping Others

Chapter 11: FAQs

Chapter 12: Simple Weight Loss and Fitness Tips

Reviews

Another weight loss book? Yes, but with a difference. In my professional role as a General Practitioner, I see people struggle with their weight resorting to the gamut of weight loss Gurus who preach crash diets, food replacement drinks, high carbs, low carbs, high fats, low fats and the many other strategies that those picking up this book will be aware.

Sadly, despite those individuals greatest and well-intentioned efforts, the weight inevitably returns as the ability to sustain these more extreme programmes becomes unsustainable.

The reality about weight, that is being overweight and obese, is all around us. A trip to a shopping centre, a high street or an eatery, to name a few, will leave no doubt that we are facing an overweight and obesity epidemic.

In this book, Asif, an NHS Consultant, has honestly and openly shared the consequences of his own weight problem which could have so easily ended his life at an early age. More importantly, Asif offers guidance and hope that there is another way to live, one which will not only lead to weight loss but offers that Holy Grail, peace of mind. This book offers the reader a sustainable lifestyle choice, one with benefits not only for themselves but that sets an example for others.

Besides, if Asif can do it, why not me?

Dr Simon Williams

General Practioner.

One-Pack to Six-Pack is a no-nonsense book that is an effective guide for weight loss. Information is based on science and this is refreshing to see at a time where there is a lot of misinformation with regards to training and diet. Asif’s approach within Chapter 2 towards lifestyle change and sustainability is done in a pragmatic way that will result in long-term benefits for the book’s readers. The inclusion of other measurement approaches other than just using BMI, such as waist size is great to see and will give readers appropriate targets to aim for.

The diet advice in Chapter 3 will ensure that readers stay healthy whilst they lose weight whilst also providing habits that can be introduced to provide long-term change, unlike the many fad diets that currently exist.

The training protocols discussed in Chapter 4 provide a balance between intensity and volume that result in an effective approach towards weight loss. ‘Work Out Smarter, Not Harder’ is a perfect heading within this chapter as it sums up the training advice provided. The suggestions made for weight training manage fatigue well and provide a low risk approach towards resistance training with regards to injury.

Jack Bailey

Personal Trainer.

Asif has been an esteemed colleague of mine for many years now. I remember seeing him one day and being astounded by the change in his body. He looked ripped and it seemed like the change had happened overnight !!

I asked him how he did it and I fully expected him to tell me that he was spending every day in the gym and eating barely anything or just protein shakes. I waited for him to enthusiastically relay all of his new disciplines to me in detail until I was bored. But the conversation didn’t go that way at all. Instead, I found myself being intrigued by the ease of his explanation and I began to think I might be able to do it for myself.

The beauty of this book and the methods contained in it is that they are gentle suggestions which can be sustained. The results are not based on an all-or-nothing negotiation, and I could choose how much I wanted to do.

As a single hard-working mother of two, I never get to the gym. The thought of making a separate meal for me from my kids every evening filled me with dread. I didn’t want to look like a supermodel and spend hours working out, but I did want to drop a few dress sizes.

Quite frankly, I wanted the weight loss with the most minimal effort. Amazingly that is exactly what I found with Asif’s advice. I didn’t need to change my entire life drastically and quickly as other methods told me to. I didn’t need to weigh my food or give up bread (my most favourite thing) in order to lose weight.

Asif taught me to concentrate on my mindset first. When I understood and accepted the process, I found it easy to stick to. I found myself quite naturally getting into a routine with my eating.

I cannot tell you how wonderful I felt losing weight but still being able to eat what I wanted. As time passed, I found myself eating smaller portions organically, feeling more energy and becoming more active. But all these changes came as my mindset changed and in my own time.

I found myself losing 8 kg in five months. As I hit that point where the weight started dropping, it was really noticeable and everyone commented on how great I looked.

I cannot recommend this book strongly enough. It’s been a joy to lose weight. Who knew ? !!

Dr Shilpa Gajjar.

Consultant Emergency Medicine

NHS, England.

I belong to a family of mother, sister and brothers who had multiple coronary stenting and cardiac bypass surgery. So how could I be spared? It was my turn in 2020. Unfortunately, I suffered from severe chest pain and ended up having two-stage coronary stenting to three major coronary arteries. Consequently, I was put on heavy doses of statin(anti-cholesterol medication), blood thinning medicine and two other drugs to have tighter control of my blood pressure.

Because of this history, I have tried lifestyle changes to control my weight by reducing fat intake and exercising, but it did not work.

One day I was sitting in the office when I met my colleague Asif who gave me his experience of getting healthy. So I followed his dietary advice as explained in the book. It took about eight weeks to achieve my target weight, and it has become my routine. I came down from 74 kg to 65 kg, with a BMI of 24.

Now, I can attend parties with some unprescribed food, but I can still maintain my target weight. I want to share a few more things. My Blood pressure is now under control with one drug instead of two. My anti-cholesterol medicines dose is halved. I also suffer from a lung condition that was worsened from 85 % narrowing of one main bronchus to 100% on expiration, and lung function significantly decreased to 40 % of the predicted value. I am not sure how, and it is difficult to explain, but after using this diet, I am functionally much better, and I can go three flights of stairs. Lung function significantly improved by 20%. This diet has completely changed my exercise tolerance. It is amazing.

Asif’s advice helped me gain my weight and fitness target, and this book will help many others to achieve their long-term fitness goals by simply making healthy dietary and exercise habits.

Dr Aziz Siddiqui.

Consultant Emergency Medicine, NHS. England.

Honorary Senior Lecturer, St Georges Medical School, University of London.

Asif is my colleague consultant; I have known him for 3-4 years. During the Covid times, I met him After six months. This was probably because we were working in different areas and not meeting due to covid restrictions. I saw a remarkable change in Asif’s fitness. Asif was kind enough to share his experience. He gave me advice and tips at length, mainly the interaction