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    Get Lean and Look Good Naked.
    Get Lean and Look Good Naked.
    Get Lean and Look Good Naked.
    Ebook188 pages2 hours

    Get Lean and Look Good Naked.

    By Toine Broekmeulen

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    About this ebook

    Get lean and look good naked gives us a radical protocol to get anyone - male, female, fit and unfit - towards a lean body that looks good naked. Cutting through the webs of misinformation and misbeliefs that torment the fitness- and weight loss industry, the author delivers a well researched and well-argued way to a low body fat percentage. The protocol involves a new intermittent fasting protocol (when to eat and when not to eat), a protein based diet and lactic acid weight training. All of the topics are discussed in depth and well-argued using published scientific studies. Besides the main topics popular questions about different diets and supplements are answered. The author gives us a natural way to get that often-desired lean physique, without the use of powders, pills and other 'fitness-foods'.
    This book gives you a blueprint of a lifestyle that will get you results fast, that are lasting and that can be maintained. Even though initially this program will come across as radical. Read the evidence, check the research, commit and give it a go.
    The book will give ideas for meals, but not many recipes; it will tell you how to create your own recipes. The book will give you some ideas for workouts, but will mainly tell you how to design your own. General knowledge of basic exercises is assumed. This book will give you a day-to-day schedule, but will give you the knowledge to adapt the base-protocol to suit your own life. This is not one of the buy-this-book-and-just-follow-the-steps-regardless-who-you-are.

    Get your body in the right mode to shred fat now! Not for the weak of heart. A great source of information on the topics of fasting, intermittent fasting, hormones and weight loss, supplements, exercise for weight loss and much more.

    Man or woman; toughen up, do what needs to be done and Get Lean and look good naked!

    LanguageEnglish
    PublisherToine Broekmeulen
    Release dateDec 1, 2012
    ISBN9781301677306
    Get Lean and Look Good Naked.

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      Book preview

      Get Lean and Look Good Naked. - Toine Broekmeulen

      The protocol laid out in my book is for information and educational purposes only. Although I cite scientific (medical) studies; this book and it’s contents is not meant as medical advice.

      I, the author, am not a medical doctor, registered dietitian or clinical nutritionist. I am a certified Health and Fitness professional and Personal Trainer. If you have any kind of medical condition or metabolic disorder (i.e. diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease) requiring special nutritional considerations, I suggest you consult a health care professional with a clinical nutrition background.

      If you have not exercised vigorously before, have been sedentary recently or have any concerns about your health that can possibly be affected by you changing your exercise regime, I recommend you consult your doctor before you start your exercise program.

      The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this book. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course. In other words; you will follow my protocol at your own risk.

      Prologue

      Sunday morning. A warm and sunny day ahead of me in Perth, Australia. This afternoon I will be catching up with friends in a riverside bar and enjoy a few beers and possibly some bar food. I look forward to it. Which is quite normal, I would think. Where things get a bit less according to the norm is that I also look forward to monday. And monday is my fasting day. No food for me. And - if I can fit them in - two hard training sessions at the gym. You might think now; I’ve picked up the wrong book; I want to get lean. I want to get ripped. But I need my food. Don’t worry. You will get food. You will get a lean body and you will get to love the new ‘wave’ feeling of your life.

      Just remember; you did not pick up this book because you wanted to read the same stuff you read everywhere else put in a new jacket. Another version of eat 5-6 meals a day or another concealed way of just cutting out carbs or restricting calories. All kinds of diets that set themselves apart by saying you don’t have to be hungry on this diet and pretending that on that diet things are effortless. In this book you won’t get that. I am writing for the smart adult reader. To the realistic ones that know that, if you want something, it is going to take effort. And it’s going to take discipline. So if you are looking for a magic pill here, something that is going to give you a fantastic body without any effort, I will have to disappoint you. My method, or lifestyle, is based on a number of schools of thought, all well thought out and researched. It’s supported by evidence, cutting out the nonsense. And it is quite radical. Radical in the sense that it is so boldly different than what 99% of the weight loss community out there is preaching. Radical in the sense that it will get you initially out of your comfort zone. Out of the comfort zone mentally; because a lot of the ideas you had are getting overturned. Out of your comfort zone because you will have to adopt a different relationship with food. And out of your comfort zone physically. But also radical in the vast changes it will bring to your body. I’m talking rapid fat loss in the very overweight person, losing the last bits of body fat for the fairly lean, to get into that really ripped - single digit % - of body fat. And you will get stronger, feel healthier, lighter and get more clarity of mind.

      If you have tried a range of different diets and workouts and nothing has worked for you to your full satisfaction, I suggest you write down the following promise to yourself on a piece of paper right now:

      I am going to give the Get Lean Life a 100% go for the next 5 weeks and then I will judge, not before.

      This will prevent you from becoming one of the millions of people that claim that a lot of diets don’t work, but actually have never really adhered to one. If you are overweight and want to get to a lean physique; there are easier, more gradual, programs out there. Just cutting your carbs and/or cutting your portion sizes in half will probably give you good results. But if you are the type of person that wants to go 100% for something and gets excited by seeing results; give the Get Lean Life a go. You might end up adopting this lifestyle indefinitely - as yours truly did.

      Read, Try, Judge for yourself. Enjoy the journey!

      Make sure to let me know what you think and I always love to see your testimonials and before and after photo’s.

      Toine Broekmeulen - thtwbroekmeulen@hotmail.com

      Why this book?

      As a personal trainer I have tried different approaches to eating and different approaches to training. I have seen first hand what works and what does not. After looking into the scientific truths behind many beliefs in this field I’ve found that there is a lot of misinformation out there. Despite the market being flooded by diets and information about nutrition and exercising, there were no programs out there that fitted me perfectly and many I just flat out disagreed with.

      After all my studies and trials I put together a program for myself based on different ideas of intermittent fasting, nutritional habits, training and still being able to have a drink or not-so-healthy meal. And I was amazed by how good I felt! I saw my body fat percentage drop even lower then it already was and found I gained lean muscle mass. Although I had based my program on solid research, I was still surprised how fantastic this worked. And I found it was time to share my lifestyle with the world. Knowing it is not for the faint-hearted or those without self-discipline and the fact that many of my ideas are outside many peoples comfort zone I set out to explain myself a bit more in depth then what is strictly necessary to follow my program.

      I can - probably in one page or so - tell you exactly what I do. I thought to refrain from this, because I know that initially my way sounds either too hard or - because fasting is involved - the reader might too easily jump to I can write a weight loss program that way too. Until you’ve read the studies and explanations about how and why the program works, try to refrain from judging based on your current beliefs; have an open mind. I hate having to work my way through a book to finally find out what it’s all about, so I’ve decided on starting with a chapter called ‘what I do’, in which I will in short explain my program. After that I will go into every aspect on it separately and provide the details and the studies I’ve based them on. Knowledge is important; knowing and understanding why this program is sound and works will help you adhering to it. Understanding will also help you if you want to alter parts of the program to better suit your lifestyle. So even though you will get the gist after reading the chapter about what I do, don’t sell yourself short by not reading the rest.

      1. What I do.

      Intermittent fasting (IF)

      Let’s get the biggest one over with straight away; I intermittent fast (IF). At the moment I fast each monday and each morning. Well, to be exact; I start the week with a 40 hour fast; from sunday night (8ish) to tuesday lunch (12ish). Then I continue to IF for the rest of the week, which means I don’t eat for 16 hours after my dinner. So if dinner is finished at 8pm, I won’t eat until noon the next day. Nothing? Nothing. I just drink water and on monday a coffee in the morning and/or at lunch. What I do take is my supplements in the morning. So yes purists; I don’t fast 100%. There’s vitamins, magnesium and zinc going in there and sometimes BCAA’s and glutamine (more about these later). Sue me.

      Why do I fast? Because I looked into the reasoning behind it, which made sense to me and I found numerous studies to back the theory up. Fasting speeds up the metabolism in the first 72 hours of a fast (makes sense to me; if you need to hunt for the next bit of food, you need some extra energy, not less). For me this - to my surprise - works. I train fasted. I train sometimes twice on monday. No wimpy arm day; good old leg workouts. Big, horrible, intense workouts. And I feel good. I also train on tuesday morning (about 38 hours after my last meal) and still can crank out a good workout. There are probably groups of people that are now thinking; Bullshit. It does for me. I tell you. I also would not have believed it before I did it.

      Fasting is supposed to give you a boost in Growth Hormone (which helps you grow muscle and lose fat) and having no carbs/sugar coming in for a period at a time will help with any insulin sensitivity issues I might have. I surely have let go of the belief that you need to eat every few hours to keep metabolism going (which is disproved by many studies) or that you will go into a catabolic state (in which your body will use your muscles for fuel) if you don’t eat for a while. If any of that was true I would be either dead or really really skinny by now.

      The number one question people have: Don’t you feel hungry? Strangely enough, not really. If I see people eat on my fasting day I have the same desire to eat what they’re having (if it smells nice for instance) as when I would just have had my lunch. But hungry? No. I do prevent the hunger though; I drink a big drink of water with vitamins in the morning, followed by a big cup of coffee (which is not a very regular thing for me). And I train hard - which suppresses my appetite for a while as well. All in all, I find it not hard at all. Sometimes quite the opposite; having nothing to eat makes it way easier for me to stay off the snacks as well. If we have any kind of chocolate in the house it’s calling to me harder after I had dinner then it does on my fasting day. In conclusion; I learned that my craving for food has nothing to do with the last time I had any food. Will it be the same for you? Who knows. I truly believe that many people’s biggest hurdle will be their own (wrong) belief that they need food, or that they will be incredibly hungry and thus make it so. We have just trained our body to get food all the time and feel ‘hungry’ on the times you normally eat. When you fast for a while I feel you get over that ‘trained hunger’. I also find it nice to not have to worry about food for a day, no preparation, no finding the time, nothing. It gives me a good feeling too to have been strong and managed to pull off another fast. I feel light and lean on Monday. And

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