Transform From Fat To Fit

Transform From Fat To Fit

Disclosures and Copyright

The material contained within this book is provided for educational and informational purposes only and is not intended as an accompaniment or replacement for medical advice. It should not be used to diagnose or treat any illness, metabolic disorder, disease or health problem.

The material is also not a replacement for a fitness and nutrition program recommended by a fitness professional. Each individual should have a program tailored to her or his specific needs.

As with all information and materials related to health, exercise and diet, you should first consult your doctor before implementing changes into your lifestyle. You should also consult with your doctor before using any dietary supplement – especially if you are currently taking medication, have an existing medical condition or if you are pregnant.

Testimonials found in this book are unique. Every person has unique experiences, exercise habits, eating habits and applies the information in different ways. Thus, the experiences shared from other people may not reflect the typical experience, may not apply to the average person, and are not intended to represent or guarantee that anyone will achieve the same or similar results.

Copyright, Your Fitness University, 2020. All rights reserved. No part of this book, except for brief credited quotations, may be reproduced without prior approval from the author or publisher.

ISBN: 978-0-615-95258-1

Published by Mark Dilworth and Your Fitness University in the United States of America.   https://yourfitnessuniversity.com

To God, who is my Anchor in this ever-changing world.

To my wife and three children, I love you.

Jen K. lost 100 Pounds!

"Mark has been a positive and supportive coach for me over the years. I have lost 100 pounds due to eating healthy foods and exercise. I am now currently training for my first Triathlon due to his encouragement and belief in me!"

Thanks again for all of your support Mark!!!   –Jen K.

Dee Dee C. lost over 250 pounds using my training and nutrition methods. Dee Dee was on medication for diabetes, high blood pressure, high cholesterol and was about to undergo kidney dialysis.

Today, after changing her lifestyle and losing OVER 250 POUNDS, she is prescription-drug free! In her own words:

"Your words of encouragement and daily exercise/nutrition plans helped me achieve so much! Your accountability system and lifestyle recommendations kept me focused. Mark, you were a saving grace. Thank you so much!

I had the pleasure to learn a lot about you several years ago and I have to give you your kudos. You really helped me with my weight loss journey. And there’s one thing that I will never, ever forget and it was called take control of that eating thing and burn fat.

Everything I ate, I wrote it down. And, I went back, week-by-week, and I saw what I ate and I went through it and I said, Okay, I need to get rid of this. I need to get rid of that. And, I made myself accountable to myself, whatever I ate.

And, that’s when I found out I had an eating disorder. And, I found out that I had a food addiction.

There is no quick pill. There is no potion. It took me several years to lose mine. It didn’t happen overnight, 250 pounds!"   –Dee Dee C.

Alison S. lost 50 pounds!

Hi Mark,

I used many of the ideas you wrote about and lost 50 pounds between April 2008-March, 2009, so everything that you wrote is very true and very, very helpful. It’s almost a year later and I’ve kept off 45 of them, and the other 5 will fall away soon (too much eating out these past couple of months!). So, I think a lot of women will relate to what you are writing. Have a great day!

—Take care, Alison S.

Kim V. gained 19 pounds. The problem for Kim was high triglycerides and severe inflammation.

She was always active but as she got older, she figured weight gain was normal. However, there’s more to gaining weight than what the number on the scale tells you.

It was very taxing on her joints. She could feel the inflammation in her body and, as more time went by, depression started setting in. Kim knew she needed to change, so she started walking.

However, she would negate her success by rewarding herself with food. She was in a vicious cycle. She knew she needed help but didn’t know where to begin.

It took Coach Mark’s words of encouragement that resonated with me and completely changed my thought process – Consistency is the Key.

Kim is currently down 9 pounds and has turned the corner. Her joints don’t ache and her triglycerides are almost back to normal.

Coach Mark’s training techniques help me every single day to stay on track. I write down what I eat, I make healthier choices. Although every day is not perfect, I will never give up because I have a coach always inspiring me. –Kim V.

Nicki C. lost over 63 pounds! Need to lose major pounds? Check out Nicki! She has started her lifestyle and transformation journey.

"Mark, I was so frustrated with past weight loss failures. Your body transformation training methods have started me on the right path and I am going to continue on.

I am weighing 125 to 129 and staying there! Thank you for everything you have done for me because I went through colon cancer, but I am good, thanks to God." –Nicki C.

Cory C. lost 30 pounds!

Thanks Mark for helping me clean up my nutrition and keeping me on a consistent workout schedule! —Cory C.

How about you?

Are you ready to transform to your best lean body?

Table of Contents

Copyright

Introduction

Chapter 1: My Story Of Yo-Yo Weight Loss and Regain

Chapter 2: The Body Transformation Success Cycle

Mindset, Nutrition, Fitness and Recovery

Body Mass Index Or Body Fat Percentage?

Ten Habits To Improve Your Health and Body Transformation

Chapter 3: Why Are You Gaining Or Losing Weight?

Energy Balance

Your Metabolism

Three Major Components of Metabolism

How To Achieve A Calorie Deficit To Lose Weight

How to Keep Your Metabolism Active at Any Age

Four Ways Weight Loss Failure Affects Your Mind and Body

Chapter 4: Five Star Body Transformation Plan

Mindset Conditioning

Nutrition

5-Star Eating Plan for Body Transformation

How Much To Eat and How To Calculate Energy Needs

How To Achieve A Calorie Deficit To Lose Weight

Eight Top Eating Success Habits

What to Eat

Strength Training

Ten Strength Training Advantages for Your Body

The Fat-Burning Zone

Ten Effective Fat-Burning Methods

Cardio Training

Social Support

How Not to Become a Desperate Weight Loss Dieter

Five Weight Loss Gimmicks Aimed at the Desperate Mindset

Chapter 5: Setting Realistic Body Transformation Goals

How to Set Body Transformation Goals You Can Achieve

Outcome and Behavior Goals

How to Set Your 30-Day S.M.A.R.T. Body Transformation Goal

Chapter 6: How To Control Eating Triggers

Common Causes of Emotional Trigger Eating

What Is Binge-Eating Disorder?

How to Control Eating

Chapter 7: Your Thyroid Gland And Body Transformation

Chapter 8: How Your Hormones Affect Body Transformation

Chapter 9: How To Burn More Stomach Fat

5 Stomach Fat Busters

How To Burn More Visceral Fat

Chapter 10: How To Eat Less Sugar, Trans Fat and Salt

Chapter 11: Late Night Snacks You Can Eat Anytime

Chapter 12: Travel Eating Tips to Prevent Weight Gain

Chapter 13: Maintaining Your Body Transformation For Life

Resources To Help You Succeed

Appendix A: Your Health And Body Transformation Contract

Appendix B: Your Success Journal

Appendix C: Fat Burning Foods Checklist

Appendix D: Your Body Type and Portion Size Eating

Appendix E: 10 Days of Example Fat Burning Menus

Appendix F: Body Fat Measuring Methods

Appendix G: Non-Weigh Scale Progress Indicators

Appendix H: Body Fat and Body Weight Log

Appendix I: How To Read The New Nutrition Facts Label

Appendix J: References

About Mark Dilworth

Introduction

Start wherever you are today and begin to transform to your best fit and healthy body ever!

There is not a perfect time to start. And, it is never too late to start.

So, as tough as it can be to start the process, just start taking steps in the right direction. And, never give up on yourself or the process!

Everyone has body fat. You can begin burning your body fat today, based on your goals.

I will help you reach your body transformation goals, if you are ready to take the action steps. I will help you tailor your plan at a pace you are ready for and can reasonably maintain.

There is no one-size-fits-all diet that will transform your body. This kind of thinking sets you up to fail. A diet requires you to change everything at the same time.

And, a diet can cause you to get trapped in the yo-yo weight loss and regain cycle. It is a frustrating place to be and I learned the hard way. Read my story in Chapter 1, My Story Of Yo-Yo Weight Loss and Regain.

A lifestyle change won’t require perfect actions, just consistent, daily actions and/or adjustments. The transformation stories you read about at the beginning of this