Richard A Reed Sr
The Fat Loss Hack
The most important piece! Confusion made simple, kinda…
Acknowledgement
I want to thank all the people I was trying to help along the way. Like a lot of
professionals, I tried to give the best advice and training that I knew to help you achieve
your goals.
I know better now.
As I continued to gain understanding of the human body and how it works, I now know
that the “calories in” vs “calories out” thing just does not work unless you add this one
missing piece.
This most important piece!
This same piece that seems to be missing from any and all programs that don’t seem to
work and that keeps people struggling to lose fat.
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Introduction
This is not about your will power. This is not about reducing the
portion size of your food randomly.
It’s about learning what works and then doing it.
This is about finally having the information you need to get the results
you have been wanting. The results you’ve probably been working for
and possibly struggling to get but just can’t seem to make work.
Then Jesus said, “Come to me, all of you who are weary and carry
heavy burdens, and I will give you rest” - Matthew 11:28 (NLT)
What an amazing promise!
A little history: I had struggled off and on to manipulate my body
weight ever since I was 35 years old and finally quit smoking. Up until
then I could eat whatever I wanted, as much as I wanted and
whenever I wanted and still weigh in around 135 lbs.
Actually, I fibbed on my first driver’s license when I claimed to weigh
100 lbs. and stand 5’ tall which were both a bit of a stretch, pun
intended. So until I was 35, I was one of “​
those guys”​
that could not
gain weight no matter how much I ate.
Fast forward some 14 years to 2010 when I could barely tie my shoes
because my belly was in the way. When I broke the 200 lb. barrier by
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my continued bad choices and now bad habits, I knew it was time to
change. “​
Things”​
had to change! “I” had to change! Because, “If you
keep doing what you’re doing, you’ll keep getting what you are getting”
and so many other sayings with the same theme are completely true.
In the short time between 2006 and 2010 I yo-yo’d up and down in a
50 lb. range. During that time, I used supplements, stimulants,
reduced portions, no carbs, medicines, exercising, feasting, fasting and
the list goes on, to no avail.
In 2010, I became a personal trainer because of my passion to help
others. After a very short time, I recognized that “nutrition is key” to
scale weight. At that point, I really started to study, desiring to help
others along the way as I gained knowledge and increased
understanding of how all these things work.
Now, I will share with you some of the stuff that does NOT work, some
of the stuff that DOES work and the ONLY hack you’ll ever need!
Have you ever heard of the theory “calories in vs. calories out” as the
formula to lose fat?
I will admit that this formula works on paper when you figure it out
like a mathematical equation. If we need to lose 1 pound of fat and
each pound is equal to 3500 calories,​
then all we need to do is eat less
​
calories until this difference gets to a 3500 calories deficit and then,
“Presto” we are down 1 pound of fat!
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Now more math … 1 calorie is the measurement of energy needed to raise the temperature of 1 gram of water 1 °C (this is usually defined
as 4.1868 joules). So, how many reps of any given exercise does it
take to raise the temperature of 1 gram of water 14,653.8 jules which
is equal to the number of calories needed to use up an equivalent of 1
pound of fat? Or better yet, how many calories do I burn when I
exercise?
To determine this, we just use the Harris Benedict Formula which is:
Women: BMR (Basal Metabolic Rate) = 655 + ( 4.35 x weight in pounds
) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + (
1.8 x height in cm ) - ( 4.7 x age in years)
Men: BMR (Basal Metabolic Rate) = 66 + ( 6.23 x weight in pounds ) + (
12.7 x height in inches ) - ( 6.8 x age in years )
Metric BMR Formula Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x
height in cm ) - ( 6.8 x age in years )
So just plug in your info into the formula and crank out the results.
Any questions?
It is becoming more obvious why we can get so confused trying to
figure out what on earth we need to do in order to lose 1 pound of fat
and then to be able to ramp it up to 5, 10, 20, 50 pounds and then…
keep it off.
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Here comes the Fat Loss HACK, but first,
the cornerstone!
As with any “most important piece” of a puzzle or the “key ingredient”
of a world famous recipe, we should look at the “cornerstone” and
address it as the most important piece that it is.
Back in history when a building was going to be built, the most
important stone was the cornerstone. All others stones worked off of
this one stone, and relied on it for straightness, stability and being
squared. Without the perfect cornerstone all others will be off just
enough so that the building is a weak building needing repair
constantly and being susceptible to outside influences which will
cause damage to the building.
With this in mind, I want you to place Jesus Christ as your cornerstone
first for your program. He is truly the perfect cornerstone. I know that
some people will question this as a needed part of a successful weight
loss program, so let me explain.
“Together, we are his house, built on the foundation of the apostles
and the prophets. And the cornerstone is Jesus Christ himself.” Ephesians 2:20 (NLT)
Here is the point. So often we use our goals, motivations, ambitions
and the desire to impress others as the focus of our weight loss goals.
When we do that, what happens when we don’t get the “looking
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awesome girl” or “looking great mister” feedbacks that we have placed
as the measure of our success?
What if someone else is getting those awesome results that we
wanted? Our focus will then become even more self-centered and
misguided. If the focus of our weight loss is just to look better, what
happens when this isn’t what we see in our mirrors? What If the
results are not enough and/or not fast enough for us? Typically, we
become frustrated, we may want to quit and we for sure become
discontent with our results. From there we are likely to compromise
the program by under eating, over eating, feeling sorry for ourselves
as so on. These are some of the challenges we face when the focus of
our weight loss is pride-based and on ourselves.
“It’s not good to eat too much honey, and it’s not good to seek honors
for yourself.” -Proverbs 25:27
To clarify, I want to make sure that we understand that we are to have
weight loss goals. These give us something to measure progress or
lack of progress to. They just cannot be our focus. In order to not have
this happen, we need to have Christ as our focus for everything,
including our weight loss. Our weight loss journey is to glorify Him, to
take care of the vessel of the Holy Spirit that we have been given. We
are to take care of and are to steward our “earthen vessels”. So we do
this to glorify God.
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Now that we have established the foundation and placed the
cornerstone, we can build off of it!
Here is ​
THE Fat Loss Hack.
In order to lose ANY fat, we must “FIRST” maintain the lean mass.
We do this by consuming ENOUGH calories daily to support and
maintain our lean mass!
That’s it!
As a living organism, we must consume enough calories to keep the
lean mass alive OR there is no way our bodies are going to give up the
fat stored. Our bodies can survive longer on the fat we have and will
breakdown and use the lean mass as the energy source instead (this is
called catabolic). When this happens, the scale weight can go down for
awhile because muscle is being used as the energy source instead of
the fat. However, prepare for the impending “rebound” which happens
due to the loss of lean mass which is the primary calorie burner.
Ever had that happen to you?
In addition to this fact, if you have been under eating for more than 3
consecutive days, the Leptin (fat storage hormone) and the Ghrelin
(appetite hormone) will become affected and this can be called
“slowed metabolism”. This is why when your Doctor tells you to just
eat 500-800 calories a day to lose weight (true story), you scale weight
does go down. However when you do this, it is all your lean mass
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leaving and you can’t keep this up for any extended time period as an
adult. Consuming 800 calories a day will maintain a lean mass of 61
pounds. So unless you are a smallish 3rd grader, you need to eat more
than 800 calories a day!
Incidentally, if you undereat for a number of days, there is a way to
kick start (reboot) your system! We use pizza to get our Leptin and
Ghrelin levels back on track! YES, pizza! 1000 calories of pizza
consumed in one sitting has been shown to reboot the Leptin and
Ghrelin sensors and get you back on track!
Back to the Hack
So, what does this all mean? We find out what our percentage of body
fat is and then subtract it from our total body weight and that leaves
us with the “total lean mass” (bones + organs + muscles). This is close
to the Basal Metabolic Rate (BMR) you may have heard about and that
was mentioned in the Harris Benedict formula earlier in the report.
HOWEVER, that number (BMR) is calculated by age, height, weight and
sex and can not give you the specific pounds of lean mass. Therefore,
I do not recommend using this to calculate needed calories. That is
like using the Body Mass Index (BMI) to determine your health and
please don’t get me started on this one!
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Above is an image of the body fat monitor we use at ​
Corrective
Bodyworks​
. We use this to gauge the percentage of body fat. We also
track scale weight weekly, along with obtaining measuring tape
circumferences of the neck, shoulders, chest, upper arm, waist, hips,
thigh and calf. We also journal food intake to know the number of
calories we are consuming. I prefer the “write it down” method of
journaling aided by the “​
My Fitness Pal​
” smart phone app to help
calculate the calories of the foods being consumed. The food database
that you can search in this app is amazing!
There ARE other ways to calculate the percentage of body fat. The
buoyancy test in a hydrostatic tank is the most accurate but also most
expensive! There is also a caliper test in which you pinch fat at 1, 3 or 7
different parts of the body and it gives an estimate of body fat based
on these readings.
I opt to calculate the amount of calories needed to maintain the lean
mass by subtracting the body fat percentage from the total body
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weight and then multiplying the total lean mass by a multiple of 13, 14
or 15. This multiple varies due to the client’s daily activity levels and
the fact that we are living organisms and all are NOT CREATED EQUAL.
With my clients, I start with 13 and after tracking progress or lack of
progress for a couple weeks, I make changes as necessary.
The bottom line here is that ​
you must measure in order to know​
.
I mean really, how will you ever know if you don’t measure? If you are
not measuring, what will you change if you are not getting results?
How will you know how many more calories to add to or subtract from
daily consumption if you don’t know how many you are taking in each
day to begin with?
We have a Transformation Challenge at ​
Corrective Bodyworks​
which
lasts for 12 weeks. The cost is $120 for the package which includes
Broga Yoga (fitness based Yoga) Classes, weekly weigh-ins, nutritional
consultations and more. It is truly amazing to see participants who
have been struggling with their weight start to get great results once
they trust in the process and take the correct actions all while having
patience in the process. Within the course of 12 weeks we can create
better habits and grow knowledge enough to stay consistent and
reach our goals.
We also offer a 100% money back guarantee. This guarantee states
that says if the client does not get results and they have been honest
with food journaling and they are doing what we are teaching, they
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can have their money back. If we ever have to return a customer’s
money, I’d then be writing a book about them entitled “An Amazing
Genetic Anomaly” because that person will have defied all living
science! I am confident that this will never happen because this
program works when you do what is instructed!
To note: we did have a client who was giving us their food journal on a
regular basis. On paper, it looked amazing, they were following all
guidelines set forth and yet they were not seeing the expected results.
After some investigating, we saw on Facebook that this client was
having some fun weekends which often consisted of 4000+ calories of
alcohol which were not being recorded in their journal. Sadly, we are
no longer friends with this client. It would have been really nice if they
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had been able to be honest and do the work. They have since opted
for Bariatric surgery and while we wish them the best and pray that
this will work, there are studies that show long term success is not
often obtained. If the habits that got our client in the condition they
were in in the first place do not change then they will be right back to
where they were before surgery and even more so.
Please don’t get me wrong. Sometimes dialing in the correct amount
of calories needed to maintain the lean mass can be tricky and can
take some time. Having an inflammatory gut problem may need to be
addressed as well because if you are not able to absorb the calories
you are eating, the lean mass calculation will not be accurate and
results will be evident because of this miscalculation.
When this inflammatory gut issue occurs, my protocol for clients is
lemon water and apple cider vinegar. This protocol is; one large glass
(12 oz) of warm water with the juice of one squeezed lemon. Cut up
the leftover lemon peel into smaller pieces, add that to the glass of
lemon water, let it all sit for at least 10 minutes and then drink it
down. One glass of lemon water before breakfast {on an empty
stomach} and then another at lunchtime. Before bed add 2
tablespoons of Apple Cider Vinegar to 12 ounces of warm water as
well.
Lemon contains an antioxidant called D-Limonene (larger amounts are
found in the peel of the lemon), which has been shown to generate an
increase in specific liver enzymes that leads to the detoxification of the
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liver. Since your liver has worked hard to filter many of the chemicals
and toxins over the years, starting with a way to detoxify and “reset”
the liver is a good way to start cleaning out the inflammation. If you
drink lemon water on a regular basis, it will decrease the acidity in
your body. An acidic environment is where disease states occur.
Lemon also helps remove uric acid which is one of the main causes of
inflammation.
Drinking lemon water and apple cider vinegar is one way that can
offset and improve the inflammatory climate of your body. As I
mentioned before, we recommend this technique when needed.
We also carry at Corrective Bodyworks a very powerful supplement
from Rain International that I endorse 100%. For several years, i had
been researching a supplement that would increase the production of
our own bone marrow stem cells which would greatly help with the
body being able to heal itself.
I have believed that a cell knows how to be a cell and if given the
correct nutrition and environment, the body will heal itself and then
be able to keep other diseases in remission. I do not believe that God
forgot something and we now need a permanent and continuous flow
of chemicals to correct this.
“Let food be thy medicine and medicine be thy food.”― ​
Hippocrates
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The first supplement we endorse is called “Soul” and it is a whole food
source. You can learn more about ​
Soul here​
as well as reading
through the information that follows below. I want to first point out
that these seeds are cold pressed.
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Brunswick Labs is an independent bio analytical laboratory serving the
nutraceutical industry. Brunswick Labs has found Soul to be an
extremely effective nutritional supplement that supplies powerful
unique compounds called antioxidants that promote health.
The effect that this supplement has on human red blood cells under a
microscope has been captured and recorded. You can check that out
here on Youtube​
. As a matter of fact, if any of the items on the list
below are familiar to you and/or you know someone who is struggling
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with any of these, I encourage you to share these links with them to
learn more.
Now, I am in no way saying that Soul will heal any of these ailments.
What I am saying is that when you create a healing environment with
whole food nutrition (like Soul) your body can do amazing things! God
has truly made an awesome creation and the wonders never stop
when studying the human body.
You can learn more and order Soul for yourself and/or loved ones
here​
.
Now Let Me Clarify
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All of the information shared so far, other than the Soul, is all about fat
loss and not about health and wellness. We have not discussed the
proper nutrition macronutrients (proteins, carbohydrates, fats) or the
micronutrients like all the vitamins and minerals.
We definitely need to be educated and implement better nutrition
choices for improving our health and wellness and the sooner we
incorporate this into our eating plans the healthier we can become.
The healthier a person is, the less money they will spend on medical
bills. I like to use the 90-10 rule. Eat good nutrition 90% of the time and
then the 10% of your “not-so-good” choices will be less likely to
negatively affect your body. I am not encouraging you to eat poorly
10% of the time, however if a poor diet is consumed only 10% of the
time, then a healthy body should be able to overcome those poor
choices. When I am lacking in nutrition I will use and encourage others
who are also lacking to use supplements.
Another supplement from Rain International is ​
“Core”​
.​
Core contains
the nutrition of high-quality greens and dense seed blends. Core’s list
of ingredients is: chlorophyllin, aloe vera, spirulina, wheat grass,
cranberry seed, milk thistle seed, kale, black cumin seed, chlorella and
dandelion. Each of these ingredients contributes to good health and
has a powerful effect on your body’s organs. Spirulina promotes brain
function while kale assists in fat digestion. Dandelion benefits skin
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health for improved overall wellness. Aloe vera benefits digestive
health, chlorophyllin improves the function of detoxification pathways,
wheatgrass is a powerful antioxidant for the​
entire body, and chlorella
​
is a potent source of vitamins, minerals, fiber and protein.
You can learn more and/or order Core for yourself and loved ones
here​
.
Now, back to the Hack
There is a popular weight loss program that uses a points system; as
long as you stay within your daily points, they state that you will lose
weight. When on this program, if the points you are consuming
include enough calories to maintain your lean mass, you will lose body
fat and not just scale weight. However, if you are “saving” your points
for junk food binges, this will affect the gut biome. When this
happens, the opportunistic yeast in the gut system will multiply and
then demand more sugars for their survival creating cravings for the
sweets they want.
Along these lines, another story comes to mind about a Nutrition
Professor, Professor Haub, from Kansas who lost 27 pounds in 10
weeks while getting most of his nutrition from junk food like Twinkies,
Doritos, Nutty Bars and Diet Mountain Dew to mention a few. It
appears that around 80% of his caloric intake was from junk foods
with no nutritional value. He did however take a multivitamin, ate
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some veggies and consumed a protein shake along with the junk food
consumption.
Having mentioned protein shake, I’d like to take this opportunity to tell
you about the one we recommend and endorse at Corrective
Bodyworks. It is also from Rain International and is called ​
“Form”​
and
it is derived from Sacha inchi seed, pea protein, pumpkin seed, chia
seed and cranberry seed. Some of the greatest athletes of our time,
including David Carter - NFL Defensive Tackle, Patrick Baboumian World record breaking strongman, Ultraman World Champion - Hillary
Biscay (and so many more) choose to rely on plant protein. Get this,
SEEDS are 20X more potent than their fruit or vegetable counterparts,
making FORM the most concentrated protein supplement available on
the market.
You can learn more about Form and/or order some for yourself and
loved ones ​
here​
.
Now, ​
back to the Hack and the Nutrition Professor from Kansas
When Professor Haub started his “diet”, he weighed 201 lbs. and had
about 33% body fat. If we break that down he had about 133 lbs. of
lean mass which needed a daily caloric intake of 1749 (rounded up to
1800). This 1800 calories/day is the number that Professor Haub was
consuming to lose his 27 pounds of which only 3 were from the lean
mass. I have not found through my studies whether Professor Haub
choose this number to maintain the lean​
mass or just to achieve an
​
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800 per day calorie deficit. His premise, as reported in an ​
article
published by CNN​
in November 2010, was that weight loss is pure
calorie counting and the nutritional value of food is not important.​
​
In
stating this, he had his cholesterol and triglycerides monitored and
those levels did reduce relative to the total fat loss. ​
Professor Haub
seems to not only prove that short term (10 weeks) weight loss is
possible even while eating poorly, but also that if the lean mass​
is
​
maintained with the needed amount of of calories (nutritionally sound
or not), then fat, not lean mass will come off.
I do hope you will choose your foods for their nutritional value and
don’t be like the Professor. He did prove that it could be done with
poor choices but other factors like gut health were not evaluated
during his experiment.
Worth repeating - “Let food be thy medicine and medicine be thy
food.” ― ​
Hippocrates
“Don’t worry about anything; instead, pray about everything. Tell God
what you need and thank Him for all He has done. Then you will
experience God’s peace, which exceeds anything we can understand.
His peace will guard your hearts and minds as you live in Jesus Christ.”
-Philippians 4:6-7 (NLT)
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Conclusion
I hope things are becoming clearer because this is “The HACK”
1. Determine the percentage of body fat (I use a body fat monitor)
2. Subtract body fat % from total body weight = Lean Mass
3. Multiply Lean mass x 13 .. may use multiple of 14 or 15 if no fat
loss is achieved after 2 weeks
4. Journal ALL caloric intake and consume enough water (a
minimum or .6 x body weight in ounces of water every day as
recommended by the American Academy of Sports Medicine)
5. Continue to track weight and body fat % weekly to determine if
changes are needed
6. The individual will stabilize at a certain percent of body fat. Most
women stabilize at the 30% range and most men at the 20%
range.
7. You can reduce body fat even more with exercise IF you maintain
the lean mass during the process (continue to eat ENOUGH).
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With this little piece of information, you can now be the scale weight
and body fat percentagee that you want to be without the weight loss,
weight gain, yo-yo effects. It will still take some time, so be patient. A
pound of fat is still 3500 calories.
===> Knowledge of this hack is great but you have to put it into action!
Don’t just read this and then not do anything with the information that
I’m sharing! That would be such a waste! Take action! You can do this!
You now own “The Fat Loss Hack”. Maintain the Lean Mass with
enough calories and the body fat comes off.
You can increase the loss of fat with exercise, however, exercise
should be for fitness and nutrition should be what determines the
scale weight.
You can also increase the loss of fat with all the stimulant products out
there (even the ones that are “all natural) but know that they can burn
out the Adrenal system. In the long run, that will create more
complications with your metabolism and you will then have to treat
and recover from those as well.
Thanks for reading and be healthy!
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If you have need, please e-mail me at
[email protected]
with any questions and please share your success stories with me as
well.
Thank you for your interest and may you be blessed in your
endeavors.
-Richard A Reed Sr
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Sources and resources
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/
http://correctivebodyworks.com
https://www.myfitnesspal.com/
Blood analysis = ​
https://www.youtube.com/watch?v=mNLpubj8PQ4
http://rainintl.com/soul
http://rainintl.com/core
http://rainintl.com/form
http://www.amazon.com/The-Body-Tithe-Devotional-Encouragement-ebook/dp/B018BHI
KNM
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