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    The Eating Cycle: A Step by Step Approach to Losing Fat and Keeping It OFF
    The Eating Cycle: A Step by Step Approach to Losing Fat and Keeping It OFF
    The Eating Cycle: A Step by Step Approach to Losing Fat and Keeping It OFF
    Ebook148 pages52 minutes

    The Eating Cycle: A Step by Step Approach to Losing Fat and Keeping It OFF

    By Lionel Bettinger

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    About this ebook

    The Eating Cycle is a comprehensive weight loss book designed for people who need to lose weight, but don't know where to start. In the book, we cover everything from calories and carbohydrates, to exercise and how much food you need to eat.

    Each step in the book is made with beginners in mind, and should be easy to follow.
    I teach you how to calculate the calories you need to lose weight, and which foods you should avoid.

    There is also an exercise guide that teaches you the correct exercises to help shape and tone your body.
    An illustrative guide is also included.

    This book is meant to be the start of your fitness journey.

    If you are dedicated to reaching your goal, you can do it.

    LanguageEnglish
    PublisherLionel Bettinger
    Release dateDec 10, 2019
    ISBN9780463466414
    The Eating Cycle: A Step by Step Approach to Losing Fat and Keeping It OFF

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      Book preview

      The Eating Cycle - Lionel Bettinger

      Copyright

      This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The guides in this book should be used as references only and should not be replaced by a physician prescribed plan. Please see a doctor before starting a new physical activity plan or new diet habits. All information from this book should be used at your own risk.

      All rights reserved.

      Copyright © 2019 Lionel Bettinger.

      First edition, 2019.

      www.fitismobile.com

      Table of Contents

      COPYRIGHT

      About The Author

      Step 1: What Is Diet?

      Step 2: Nutrition

      Step 3: The Numbers

      Step 4: Applying the Numbers

      Step 5: Carb Cycling for Fat Loss

      Step 6: The Foods

      Step 7: The Exercises

      Step 8: Mindset

      Step 9: Sustaining Fat Loss

      Step 10: Recipes

      Step 11: Vegetarian Recipes

      Recommendations

      About the Author

      Back in 2010 I was still in college and didn’t know a dumbbell from a barbell. Weights looked too heavy and dangerous and had no interest in them. There was some basic information stored deep down about how to use a treadmill. The basics: Press Button—Walk. The principles of nutrition consisted of a typical college diet which involved any type of noodle served in a cup, and ample amounts no-frills beans. Want some proof?

      I liked cheese. It shows. I didn’t know how big I was getting until I stepped on a scale for the first time in a year…245! A number I was shocked to see. I mostly hovered around 180 to 190. As a teenager I was a bit bigger, but the hormones leveled everything out. Too much cheap pasta every day and my weight ballooned. What’s worse is during this time, I was winded easily, my knees hurt most of the time, and I didn’t have much energy. It was after I stepped on that scale that I decided I need to do something.

      I began to study everything I could about nutrition and exercise science. Videos, books, conversations with online fitness community member, all tasks I performed to educate myself. I studied hard and eventually decided dropped to less than 15%

      bodyfat at a slim 185. It took about 9 months, strict nutrition plan, and some weeks two a day workouts. But it worked.

      A lot less, and I felt a lot better day to day. The worked paid off, and I have yet to go back to my bigger self. There are times when I do gain some more weight than I care for, due to various life issues, but I always go back to my program and in a week the weight is gone.

      I eventually studied for and pass the American College of Sports Medicine certification and began my career as a personal trainer in New York City. Over the years, I furthered my knowledge of nutrition and exercise, and helped dozens and dozens of my clients reach their fitness goals. After a few years I began my own health and exercise business which allowed me to help even more people due to the expansive reach in which I could help people. This is what I hope to achieve with this book. If you take anything from it, remember that the hard work will be worth it.

      Step 1: What Is Diet?

      Day One. Welcome to the first day of future self!

      Let’s start by talking about what you here. You’re not completely happy with the either your weight, your fitness level or maybe your energy levels. This book is a perfect way to start getting to the shape you want. The tools in this book are designed with beginners in mind as well as those who have a bit more exercise experience. If you are unfamiliar with a term or need more assistance, you can always check out our website at:

      www.fitismobile.com

      Let’s Begin!

      Diet

      What is diet? What is weight loss? Why should you care?

      Diet is often considered to be a restriction in unhealthy foods and calories in order to lose weight. When I think of diet I think of lots of green veggies, lots of water, and not much fun. The problem with diets are that they are usually temporary. If you have an event you want to

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