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    Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New Delicious Recipes, and the Secret to Exercising Less for Better Results!)
    Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New Delicious Recipes, and the Secret to Exercising Less for Better Results!)
    Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New Delicious Recipes, and the Secret to Exercising Less for Better Results!)
    Ebook323 pages3 hours

    Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New Delicious Recipes, and the Secret to Exercising Less for Better Results!)

    By Wendy Chant

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    About this ebook

    The New York Times Bestselling Weight-Loss Plan

    NOW LOSE MORE FAT IN LESS TIME-FASTER AND FOREVER!

    Conquer the Fat-Loss Code takes the bestselling Crack the Fat-Loss Code to the next level-for even faster, easier, longer-lasting results. Nutrition expert Wendy Chant builds upon her scientifically designed program of “macro-patterning,” a simple routine of alternating carb-up, carb-down, and baseline days to outsmart your body, increase your metabolism, and burn away fat. Once you “conquer the code,” you can conquer your dieting problems for life.

    Featuring all-new meal plans, easy recipes, and startling information about the timing of your exercise, Conquer the Fat-Loss Code offers a complete, personalized eight-week success planner so you can:

    MONITOR YOUR EATING with easy-to-follow guidelines
    RECORD YOUR PROGRESS with fill-in success trackers
    SPEED UP YOUR RESULTS with proven metabolic boosters
    GET AND STAY FIT FOREVER while exercising less

    Whether you've already “cracked the code” and want to lose even more weight or you're brand new to this revolutionary program, you'll be amazed at how quickly you can maximize your fat loss with minimal exercise-even indulge yourself on “cheat days.” With Conquer the Fat-Loss Code, it's not hard to lose weight and still eat the foods you love. It's science.

    LanguageEnglish
    PublisherMcGraw-Hill Education
    Release dateMay 3, 2009
    ISBN9780071633154
    Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New Delicious Recipes, and the Secret to Exercising Less for Better Results!)

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      Book preview

      Conquer the Fat-Loss Code (Includes - Wendy Chant

      CONQUER THE FAT-LOSS CODE

      WENDY CHANT, MPT, SPN

      Copyright © 2009 by Wendy Chant. All rights reserved. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

      ISBN: 978-0-07-163315-4

      MHID: 0-07-163315-4

      The material in this eBook also appears in the print version of this title: ISBN: 978-0-07-163007-8, MHID: 0-07-163007-4.

      All trademarks are trademarks of their respective owners. Rather than put a trademark symbol after every occurrence of a trademarked name, we use names in an editorial fashion only, and to the benefit of the trademark owner, with no intention of infringement of the trademark. Where such designations appear in this book, they have been printed with initial caps.

      McGraw-Hill eBooks are available at special quantity discounts to use as premiums and sales promotions, or for use in corporate training programs. To contact a representative please visit the Contact Us page at www.mhprofessional.com.

      All information written in this guide or presented orally is the property of ForeverFit Lifestyle Centers, Inc., and such information may not be reproduced in any form without written consent from ForeverFit Lifestyle Centers, Inc.

      ForeverFit Lifestyle Centers, Inc., and its staff do not represent themselves as medical or nutrition professionals. ForeverFit Lifestyle Centers, Inc., its staff, and programs make no claim to recommend, diagnose, treat, or cure any disease or complication by any holder or purchaser of this material. It is under the strong advice of ForeverFit Lifestyle Centers, Inc., that any and all individuals seek advice from their health care professional before undertaking any exercise or nutrition plan.

      ForeverFit® is a registered identity of ForeverFit Lifestyle Centers, Inc. Nutrition Boot Camp™ is a trademark of ForeverFit Lifestyle Centers, Inc., and no entity may use or market Nutrition Boot Camp.

      TERMS OF USE

      This is a copyrighted work and The McGraw-Hill Companies, Inc. (McGraw-Hill) and its licensors reserve all rights in and to the work. Use of this work is subject to these terms. Except as permitted under the Copyright Act of 1976 and the right to store and retrieve one copy of the work, you may not decompile, disassemble, reverse engineer, reproduce, modify, create derivative works based upon, transmit, distribute, disseminate, sell, publish or sublicense the work or any part of it without McGraw-Hill's prior consent. You may use the work for your own noncommercial and personal use; any other use of the work is strictly prohibited. Your right to use the work may be terminated if you fail to comply with these terms.

      THE WORK IS PROVIDED AS IS. McGRAW-HILL AND ITS LICENSORS MAKE NO GUARANTEES OR WARRANTIES AS TO THE ACCURACY, ADEQUACY OR COMPLETENESS OF OR RESULTS TO BE OBTAINED FROM USING THE WORK, INCLUDING ANY INFORMATION THAT CAN BE ACCESSED THROUGH THE WORK VIA HYPERLINK OR OTHERWISE, AND EXPRESSLY DISCLAIM ANY WARRANTY, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE. McGraw-Hill and its licensors do not warrant or guarantee that the functions contained in the work will meet your requirements or that its operation will be uninterrupted or error free. Neither McGraw-Hill nor its licensors shall be liable to you or anyone else for any inaccuracy, error or omission, regardless of cause, in the work or for any damages resulting therefrom. McGraw-Hill has no responsibility for the content of any information accessed through the work. Under no circumstances shall McGraw-Hill and/or its licensors be liable for any indirect, incidental, special, punitive, consequential or similar damages that result from the use of or inability to use the work, even if any of them has been advised of the possibility of such damages. This limitation of liability shall apply to any claim or cause whatsoever whether such claim or cause arises in contract, tort or otherwise.

      Thanks, Lord Jesus, for the healing power and

      strength you give me every day.

      To my daughter, Valerie, truth and faith bring

      peace and joy. Keep your integrity and faith, and

      the Lord will give you love and every joy life has to

      offer. Mommy loves you!

      Contents

      Foreword by Kirti M. Kalidas, M.D., N.D.

      Acknowledgments

      Introduction: Get Ready to Take Fat Loss to a Whole New Level

      PART 1 CONQUERING THE CODE

      1 Understanding the Code and the Secrets to Fat Loss

      2 Exercise Secrets to Maximize Fat Loss

      PART 2 YOUR SUCCESS PLANNER

      3 How to Use Your Success Planner

      4 Weeks 1–2: Double-Accelerated Fat-Loss Daily Success Planner

      5 Weeks 3–5: Metabolic Increase Cycle (MIC) Daily Success Planner

      6 Weeks 6–8: Metabolic Adaptation Cycle (MAC) Daily Success Planner

      PART 3 TIPS, TACTICS, AND TOOLS FOR SUCCESS

      7 Flexible Planning for Weekends, Traveling, Holidays, and Time Off

      8 Quick Tips for Ultimate Success

      PART 4 WENDY’S MMM GOOD RECIPES

      9 Making Wendy’s Mmm Good Recipes Work for You

      10 Breakfast and Egg Recipes

      11 Shakes and Smoothies

      12 Soups and Salads

      13 Sides and Vegetables

      14 Entrees

      15 Desserts

      Appendix: Beginner’s Home Workout

      References and Scientific Basis

      Index

      Foreword

      The art of healing comes from nature, not from the physician. Therefore the physician must start from nature, with an open mind.

      —Philipus Aureolus Paracelsus

      At the Center for Natural and Integrative Medicine, we believe the best approach to your health is an integrative one, giving you the benefits of both natural and conventional medicine to restore optimal health and balance.

      Wendy Chant and I share this philosophy with our clients and patients, respectively, and have been sending referrals to one another for years. When I have a patient who expresses a need for more movement or dietary discretion in his or her life, my first thought—and recommendation—is Wendy. When she has clients whose needs go beyond mere physical and dietary changes, she sends them to me, so I can restore their hormonal balance. This way, her clients and my patients can achieve maximum balance for cellular health.

      Life is all about equilibrium; at least, that’s the view that Wendy and I share. Wendy’s philosophy is based on balancing what you eat and how you move. In Crack the Fat-Loss Code, she introduced the idea that creating a sense of balance in the body was essential to restoring the proper levels of fat and muscle. In this new book, she focuses on how what you eat and when you move create a new sense of balance designed to readjust your metabolism for life.

      Conquer the Fat-Loss Code speaks to more than just weight loss or physical fitness; it speaks to the daily balance that must exist within the body’s cells to provide maximum health benefits. This book accomplishes what Wendy and I both try to do in our private practices: build a bridge toward wellness.

      Many people might see this as just another diet book, but to do so would be to miss out on most of its benefits. In this volume, Wendy shares groundbreaking information about how your body needs, digests, and uses the food you eat. The body is full of complex pathways, delivery routes, organs, and systems that defy description. Wendy shares both essential information and the routines to help you understand how important it is to incorporate physical fitness with nutrition for fat loss.

      Her program goes beyond weight loss or muscle building; everything she writes about is carefully designed to promote function and balance within each of the body’s millions of cells. When cellular balance is achieved, you have more control over your body—whether to lose weight; get in shape; or simply balance all the areas of your body, mind, and soul.

      We are all born with genetic factors that influence our lives. Many people feel they are doomed—or at least defined—by these factors, but it is my philosophy that genes affect only 20 percent of how we live; the other 80 percent is determined by the daily choices we make when it comes to things like nutrition, fitness, lifestyle, and more.

      We all want beautiful, radiant skin; a smaller waist; and optimal health, but if we don’t have the proper diet and exercise program, these results can’t exist. Conquer the Fat-Loss Code covers both eating and movement to create balance in your body so that you can achieve your personal nutrition and fitness goals. I recommend it highly, both as a physician and as a friend!

      —Kirti M. Kalidas, M.D., N.D.

      The Center for Natural and Integrative Medicine drkalidas.com

      Acknowledgments

      This was an incredibly important book for me. The time in which it was completed was a sheer miracle, and it certainly wouldn’t have had a chance without the incredible work of my writing authority, Rusty Fischer. Thank you, Rusty, once again for your true professionalism and incredible writing ability; you’re an amazing talent and a gifted writer.

      Thanks to my literary agent, Wendy Sherman, who continues to believe in me and my message and mission to help the world become fit.

      Special thanks to the team at McGraw-Hill: my editors, Judith McCarthy, Fiona Sarne, and Nancy Hall for their hard work in publishing this book on such a tight deadline. I appreciate the continued opportunity they have given me to spread my message.

      Thanks to the love of my life, Scott, who has been my true friend and soul mate. Thanks for your love and support, babe. I love you.

      Special appreciation and eternal gratitude to my dear friend Diane Breen, who has always been there through good and bad times to advise me, lend a hand, and be a true friend. I love you, my friend.

      Many thanks to Debbie Cumming and Cathy Marques for helping with some parts of this book.

      Special appreciation goes to this wonderful group of divinely sent true friends who have seen me through so much this past year. I will always hold their love, support, and prayers dear. Thanks in friendship to Ann and Tom Holstein, Jannet Abraham-Clark, Ray Clark, Susan Johnson, Jerrie Griffee, Dar-lean Yankovich, Sonja and Chris Smith, Laura Tappen Brown, Sandy Ambrose, Jana Weiner, Ina Williams, Debbie Barnes, Cindy Bradley, MC Teet, Denise Charlesworth, Vicky McVay, Fenton Froom, Donielle Deitz, Blanch Torres, Jan Newell, Christine and Jim Carlton, Janne Ackerman, Connie Jones, Monica Wofford, Melissa and Frank Grisson, Karen Rhine, and Debbie and Jim Guthrie for their continued support.

      Love to my brother Tom and nephew Robbie.

      Special gratitude to Dr. Matthew Albert and Dr. Robert Reynolds and the staff of the Cancer Institute of Florida for the kindness and hope they have given me and the special work they do for all cancer warriors.

      Introduction: Get Ready to Take Fat Loss to a Whole New Level

      I love this book and eating plan! I have been on the plan for four weeks, have seen a significant change in my body, and have reduced my fat content. The program is easy to follow and makes total sense. It does not restrict too much and allows you to eat normal food. It does not require eating yogurt, cucumbers, and peanut butter, which most diet plans insist on. The recipes included in the book are great. This is a lifetime eating plan, not a diet! With exercise, I am having great results.

      —C. Warren, proud code cracker

      Congratulations, fellow code crackers! Today we come together to celebrate the next new adventure in fat loss. My guess is that you’ve enjoyed some measure of success from reading my first book, Crack the Fat-Loss Code, and now you’re ready for more.

      Maybe you’ve lost ten or twenty pounds and a few inches from your waistline. Maybe you started the program, fell off the wagon, started back up again, and are now starting to get the rhythm of cracking the code. Or maybe you’re new to the whole code-cracking concept, have never heard of me before, and don’t really know what I’m talking about yet; in this case, I welcome you warmly to the fold. (Don’t worry; you’ll catch on quickly.) Whatever stage you’re at, we have a lot to cover, so I want to get straight to it.

      I’m Baaack!

      This book is called Conquer the Fat-Loss Code, and the key word here is conquer. We all want to conquer our diets, don’t we? I mean, nobody buys a diet book to gain weight. But sometimes we need a little help after we’ve been on a program for longer than

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