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Weight Loss, Rebirth and Liberation from the Prison of Flesh

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Weight Loss, Rebirth and Liberation from the Prison of Flesh Uncovering You Weight Loss, Rebirth and Liberation from the Prison of Flesh Chris Krause When diet is wrong medicine is of no use. When diet is correct medicine is of no need. DISCLAIMER I do not claim to be a medical professional. On the contrary I am an academic researcher who has no formal medical training. At my heaviest I was over 440 pounds and lost more than 170 in my first year. Do not apply anything I write here to yourself until you have done extensive independent research from reputable sources and consulted with a doctor. I also do not claim to be a nutritionist (a word we will explore in a bit). Instead you should read this work as you would any personal diary; consider my words as they apply to me, and if you find something familiar in your own situation, may it help you in self-awareness and personal goals. Low carbohydrate, high fat diets are not permitted for those with Type 1 diabetes or gallbladder disease. Fair Use Feel free to share the ideas from this book with your friends and family. Suggest that those who benefit from this information compensate me for my time – but my main concern is that their health improves. You do not have permission to profit from this work or to mass distribute it. Contact You can email me direct at [email protected]. I welcome correspondence of any sort. You can also reach me on Skype at tyrspawn. I offer coaching for those who would prefer some guided help in this tricky and sometimes exhausting quest. There is a way forward. Weight Loss and Rebirth | 1 Table of Contents Organization of this work This work covers how to transform hopelessness to courage, fat to muscle and fear to calm. You will lose the weight. You will gain strength. Mental and physical. You will learn the methods to know what is to your benefit and what will undermine your goals. Most importantly you will achieve the latter: you will become the person you can and should be. My Long Struggle The text begins with an introduction of who I am, my story and how I defeated the curse of lifelong fatness. Coming into view is the main body of the text, comprising three sections. Each section is further subdivided into a series of vignettes relating to the objective at hand. Section I: Liberation From the Prison About You This chapter begins with an overview of the nutritional science which will save your life. We advance to a simple overview of good nutrition and the fundamentals of fat loss, so engendering a method which is enjoyable, sustainable for life and deeply effective. Section II: From Flesh to Steel Now that you have learned to manage your weight and restored your health we begin a regiment of training to master, make robust and strengthen the body. Herein you will find an overview of the basics of exercise; a progressive program which begins with the most basic efforts and advances to the level of athleticism. An important consideration is paid to avoiding injuries and common mistakes. Section III: The Way to Victory Not all is physical. The mind must also be trained. This shorter section offers a crash course in strengthening the mind so that it becomes an inner citadel: impervious to misfortunes, glad for all, hardened against negativity and becoming a tool for self-motivation and action. Weight Loss and Rebirth | 2 Table of Contents Miscellaneous Random stuff which did not fit elsewhere including recipes, recommendations and reflections. Table of Contents DISCLAIMER ........................................................................................................................ 1 Table of Contents ................................................................................................................ 3 My Long Struggle ................................................................................................................ 5 Section I: Liberation From the Prison About You .............................................................. 11 Who should read this? .................................................................................................. 11 The goal ......................................................................................................................... 11 How to read this............................................................................................................ 12 No one knows anything ................................................................................................ 13 Research Shenanigans and Who Knows Their Shit ....................................................... 16 Why am I fat? ................................................................................................................ 18 Nutrition ........................................................................................................................ 21 Effortless factors for losing weight ............................................................................... 24 Let’s eat healthily .......................................................................................................... 25 Salt won’t make you have a heart attack ..................................................................... 31 The one golden rule: do not eat sugar .......................................................................... 32 The Myth of Whole-grain .............................................................................................. 35 Low fat foods do not help you lose weight ................................................................... 36 Constipation .................................................................................................................. 37 90/10 ............................................................................................................................. 39 Eat more fat, to get less fat ........................................................................................... 40 Facing the scale ............................................................................................................. 41 I want six pack abs! ....................................................................................................... 43 Loose skin ...................................................................................................................... 44 Weight Loss and Rebirth | 3 Table of Contents I think I’m dying! ........................................................................................................... 45 You are not on a diet..................................................................................................... 46 Do not starve yourself ................................................................................................... 48 But if I eat less food my body will eat my muscles for energy! .................................... 51 Hypocrisy? Calories matter. .......................................................................................... 53 Drink and be (not so) merry .......................................................................................... 55 Isn’t eating before bed bad? ......................................................................................... 55 Banish bad foods from your home ............................................................................... 56 No one brand of diet makes sense ............................................................................... 57 Intermittent fasting ....................................................................................................... 59 Experiments with ketosis .............................................................................................. 61 Salvation for the sweet tooth ....................................................................................... 62 There is no going back .................................................................................................. 66 I stood up and almost fainted – what the fuck? ........................................................... 67 Putting it all together: nutritional programming .......................................................... 68 Section II: From Flesh to Steel........................................................................................... 73 Getting active ................................................................................................................ 73 The way forward ........................................................................................................... 76 The importance of resistance training or what to pick for the lazy .............................. 79 Seminar in basic resistance training ............................................................................. 81 Programming ................................................................................................................ 87 A sample progression: from noobie to hero ................................................................. 91 To gym membership or not, that is the question ......................................................... 92 The meaning of pain ..................................................................................................... 93 It’s more than improving your physical health ............................................................. 95 The importance of good footwear ................................................................................ 97 Supplements ................................................................................................................
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