I
could never lose extra pounds no matter what I tried...
"Overweight
(Obese) Person Swears Under Oath
He Easily Slimmed Down In Only 9 Short Weeks, By Dropping
35 Pounds of Fat Naturally, Without Fad Diets, Diet Pills Or Bogus Fat Reducing Products"
"If
you are tired of yo-yo dieting or just haven't been successful
with weight reduction in general, this weight loss system is
for you. It doesn't matter whether you're genetically disadvantaged,
don't have the time, or have failed by trying everything from
fad diets, to fat burning drugs and supplements, to exercise
gizmos."
"You're about to finally
discover how to achieve the body of your dreams naturally."
"I finally "cracked
the code" and show you how I did it..."
" Now you can do it too,
step-by-step, by using simple tools that are right under your
nose (and no, they're not what you think)..."
Backed
by a mountain of scientific evidence—and
proven results from countless participants—this system is designed
to help you lose those unwanted extra pounds—and
keep them off forever!
Without
strict dieting, vigorous exercising, or "magical formulas"
that make you lose time and money rather than weight.
The
principles and guidelines of this program are simple and very
easy to follow. The world's leading experts agree that this
is the only real way to achieve long term weight loss! Now's
your chance to learn my breakthrough secrets for permanent
weight loss in record speed!
 
Actual
photos of John Tiniakos before and after 6 Weeks
(dropped 35 lbs of fat)
_______________________________________________________________
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" Lost 52 lbs of Fat!"
"Thanks to your program I lost 52 pounds...and keeping it off. I had been dieting all my life... It never failed, following every diet, I would always regain the lost weight in less time than it took to lose it.
Since I lost the weight (52 lbs), by using the techniques in your program, I haven't gained back a single pound. I'm amazed that I can still eat pretty much anything I want and manage to stay thin.
I love my new body. I started your program in the summer. When I returned to school in September, the other teachers and students could hardly recognize me.
A few of them didn't believe it was really me...they thought it was some kind of joke. Did I ever love that feeling!"
Tina Gastis (teacher), Toronto, Canada
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Dear
Friend:
My
name is John Tiniakos. It's true, I have tried every
weight reduction method under the sun without success.
My
problem wasn't only losing weight—it was keeping it off.
And
since I was a personal trainer, I was constantly under pressure
to look fit and healthy.
I am one of those people who would gain weight just by looking
at food. Unfortunately, I have a slow metabolism and obesity
is in my family.
I came to the realization that diets provide only temporary
weight loss. Although, I was extremely frustrated, I knew
there had to be a way to achieve permanent weight loss.
Through years of research, I discovered a few natural weight
loss techniques that really help overweight people lose
weight. And to keep it off, unlike most typical
weight loss programs.
By
using this program, not only did I lose 35 pounds 6 years
ago - I have kept if off with ease!
Overweight
and Average,
I Hated Being Fat
I
have had weight problems all of my life. I was obese as a child
and have a very slow metabolism.. Some people may be okay with
being overweight but I found it degrading. I
didn't participate in school sports. They said I was too fat
and wasn't even given a chance to try out for the team. Besides
that, nobody wanted me on his team. I was often made fun
of, and was the object of fat jokes.
Summer was not a very fun time for me... Because
I was ashamed of my body, I hated going to the beach. When I
went swimming (it was a rare occasion) I wore a T-shirt in the
water in order to hide my body; I was afraid people would laugh
at me.
I became so desperate to lose weight, that I tried literally
dozens of weight loss methods. Although I was able to lose
weight with several methods, I always ended up gaining it back.
Here are some of the weight reduction methods I tried:
• Meal
replacements
•
Strict calorie reduced diets
•
Low fat, high carbohydrate diets
•
High protein, low carbohydrate diets
•
Food combining diets
•
Numerous weight loss or fat-burning pills
•
Spot reduction gadgets
•
Exercise programs...
And much more.
I tried
hundreds of exercise routines, including cardiovascular
training, aerobics and weight training. I followed diet
and exercise instructions from professionals in their fields,
I did exactly as I was told, no matter how unusual it seemed,
but I just couldn't keep the weight off.
After years of battling with
my weight and all the effort I put into it got me nowhere.
I ended up exactly where I started - overweight and disappointed.
I was so
frustrated. I Did all I possibly could but couldn't get
the results. I knew I would never be Skinny. All I wanted
was just to lose my excess abdominal fat to improve my appearance.
Was that to much to ask?
Why
was it so difficult?
The
"Secret" That Dieters
Are Not Told...
After participating in numerous
diets, I realized that diet
programs don't tell you how to keep the weight off
after you lose it.
Why? Because Diets aren't meant
for permanent weight loss. Diets do result in weight loss,
but only during the early stages of the dieting process.
In addition, this weight loss consists mostly of water and
lean body mass (muscle) not fat.
Eventually what happens is,
after a certain amount of weight loss, you reach a plateau.
From that point on, you will not lose any more weight
regardless of your dieting efforts. And it's at this point
where most people give up dieting.
They return to their old eating
habits and regain weight for one of two reasons. They are
either happy with the amount of weight they lost and feel
they have accomplished their goal, or they are frustrated
with the fact that they can't lose any further weight.
This
is why diets only result in temporary weight loss.
And no matter what a diet claimed it could not solve my
problem (permanent weight loss). I realize this now, but
unfortunately it took me years to figure out.
Here's
a key fact. The reason why you reach a weight loss
plateau is that your body and mind have a predetermined
set point for your body weight. When you try to go
below that set point your body responds by lowering your
metabolism making it extremely hard to lose any further
weight.
Scientists say, however, that
only 25-33% of our body weight is genetically predetermined,
the remainder is a product of our lifestyle.
The
only way to get past that set point is to make certain adjustments
to your lifestyle to ensure that you're working with
your metabolism not against it.
Only
then will you be able to lose your real stubborn fat.
I
was so obsessed with losing weight that I joined several
health clubs and continued to experiment with different
weight loss programs.
Eventually,
I became a personal trainer and realized that if I was going
to train people to become lean, I had to be lean myself.
And
if you're like me, you're fed up with useless information
and false or misleading claims from the diet industry.
Determined to find a proven solution to permanent
weight loss, I spent years of research, which included
searching through literally thousands of scientific journals
and studies on nutrition and physical activity. During my
journey, I discovered quite a bit of remarkable dieting
and fitness information.
I
also came across some hard-to-accept facts that seemed quite
unbelievable to me. When I look back, though, I realize
that this information represented a key turning point in
my quest for permanent weight loss. I had to shake off
old myths.
Myth
#1: You Can Eat As Much Protein and
Fat As You Want and Still Lose Weight
This
is completely false. Regardless of all the claims out there,
calories still count . In fact, you'll notice that low carb
diets consist of extreme calorie restriction in the early
phases…
This
is because low carb authors realize that calorie
restriction is what really causes weight loss,
not food composition or food combining.
It all
comes down to Input and Output .
Input
is energy (food) intake and output is energy expenditure
(calories burned). If your food intake in calories exceeds
the calories your body burns or expends in a day, the excess
in calories results in weight gain.
If your
total daily energy expenditure is higher than your daily
caloric intake, you get a negative energy balance and the
outcome is weight loss . It's that simple.
Please note that I will never share your email address
with anyone for any reason.
Your information is safe with me.
--------------------------------------------------------------------------------------
Myth
#2: Eating
Foods that Increase Diet Induced Thermogenesis (calories
burned from digestion) is The Answer to Weight Loss
There
is some truth to this. Before we talk about diet induced
thermogenesis, let's look at the bigger picture first.
According to the Input/Output equation there are 3 ways
to lose weight:
•
Reduce total energy daily intake (input)
•
Increase total daily energy expenditure (output)
•
Or a combination of both.
Your
total daily energy expenditure (TDEE) consists of 3 components:
•
Energy expenditure from basal or resting metabolism
•
Energy expenditure from physical activity
•
Diet induced energy expenditure - also known as diet induced
thermogenesis (DIT).
DIT
is the process in which your body burns calories during
digestion and absorption of food.
Here's
an important fact most people don't know about…
DIT
only accounts for 3-10% of your total daily energy expenditure
(TDEE). Your basal metabolism and physical
activity represent the bulk of your daily calories
burned, 70% and 20% of TDEE respectively .
So we
must keep things in perspective here.
The
most DIT efficient foods are the negative calorie foods
.
Why
are they called Negative Calorie Foods, and what are they?
When
the number of calories burned during digestion, of a particular
food item, is greater than its calorie content, you get
a negative caloric value.
In other
words, your body burns more calories by digesting that particular
food than the calories contained in the food. Negative calorie
foods, therefore, contain very few calories.
Most
of the foods we eat are packed with calories and create
a positive energy value after digestion and absorption.
The excess calories are stored in the body, where they're
either burned for fuel or stored as fat, depending on
your energy requirements.
Negative
calorie foods are vegetables and fruits, some of which include
celery, carrots, broccoli, cauliflower, apples, cantaloupe
and mangos. They are also rich in fiber and nutrients and
should be included in your diet…
And
these are the foods that form the basis for negative calorie
diets.
These
foods won't help you lose weight, however, if you're exceeding
your calorie requirement (output) by stuffing yourself
with other foods like meat, poultry, bread, potatoes and
dessert.
Before
I show you why you can't rely on DIT alone, however, to lose
weight here's some more interesting information on how to
maximize your DIT even further...
There's
also another group of foods that raise the DIT to burn
more calories.
In
a recent scientific study, evidence showed that certain essential
fatty acids (EFA) found in various plant foods have the ability
to enhance DIT to burn more calories . These EFAs are omega-3
fatty acids.
It was
found that omega-3s can direct DIT to burn fat more efficiently.
In other words they can reduce the efficiency in which the
body stores fat which may have an effect on a person's body
composition while stimulating weight loss...
but
only to a small degree.
You
must remember that DIT only burns 3-10% of your total
daily energy expenditure . And so no matter how efficient
your DIT is, it only accounts for a small percentage of
total daily calories burned.
And
so negative calorie foods and foods that contain omega-3s,
have a minimal effect on weight loss, overall,
regardless of the many claims out there.
You
cannot rely on DIT alone for sufficient weight reduction.
It just won't happen, especially if you're really overweight.
Remember,
basal metabolism and physical activity combined,
are responsible for burning up to 90-97% of your
total daily calories.
This
is why the best weight loss strategy is one that uses all
components of the input/output equation, wisely (in priority)
for best results in weight loss .
Here
are the components you need to place emphasis on:
•
Total food intake (input) - Make sure you don't
exceed the caloric intake required for your target body
weight.
•
Basal metabolism (output) - You must take steps
to keep it at the highest level possible at all times (I
talk about this later in this letter).
•
Physical activity (output) - Participate in sufficient
amount of physical activity (coupled with proper nutrition)
to boost the rate of weight loss.
•
DIT - Even though it's the smallest component,
it still accounts for a percentage of calories burned. And
in an effective weight loss strategy, every little thing
counts. As long as it's given the right priority.
In
summary your weight loss strategy should include…
•
Proper amount of calories from food required to create
weight loss (input)
•
Right food proportions from various food groups to maximize
calorie burning from DIT
•
Adequate level of physical activity to burn more
calories more efficiently (which when done properly,
also boosts your basal metabolic rate to melt away calories
even while you sleep)
And
no…
Vigorous
exercise is Not necessary…as you'll see
in myth #4.
Myth
#3: Most of Your Daily Calories
are Burned During Physical Activity
Fact:
the majority of your daily calories are burned by your
basal metabolism during periods of rest, Not during
exercise!
The
basal metabolic rate (BMR) is the rate at which the body
burns calories at rest. The BMR is responsible for up to
65-70% of the total calories burned in a day.
In other words most calories are burned while you are
relaxing.
Many people that participate in exercise programs—that don't
know this fact—feel they are always fighting an uphill
battle. Let me further explain with the following example:
Let's say an individual's total daily food intake amounts
to 1500 calories. This person also participates in a fairly
vigorous daily cardiovascular workout (jogging, cycling,
or step-climbing), which burns 400 calories. This means
that after the workout, there are still 1100 calories left
to burn. Tired and disappointed, she tries to find the strength
to continue training, to burn the remaining 1100 calories.
Many people waste needless hours exercising this way.
What they don't realize, however, is that the resting
metabolism burns more calories at rest
than during the actual exercise. As mentioned above,
it could be responsible for burning up to 70%
of a person's daily calories.
Therefore, in the above example, most of the 1100 left over
calories would be expended by the person's basal (resting)
metabolism (depending on the individual's metabolic
rate).
If she
had to rely on physical activity alone to burn the 1500
calories, she would have to exercise for hours on end.
You can see then
how important your basal metabolic rate (BMR) is...
It
is crucial to have an efficient BMR for proper weight loss.
As
the BMR increases, so does the number of calories burned during
periods of rest.
This
means that the total daily calories burned also increases—resulting
in increased weight loss. The key to lose
more weight therefore is to increase your BMR. What's the
best way to achieve this?
The single most important factor in increasing BMR
is increasing lean body mass.
People have different basal metabolic rates. Two people,
for example, that have the same weight, height, and frame,
may not require the same amount of calories from food. This
explains why the person with the higher BMR can eat
more and not gain weight, while the person with the
low BMR puts on extra pounds when food intake increases.
This is why diet plans that guarantee a specific amount
of weight loss, during a given time period (for example,
30 pounds in 30 days) are not truthful.
How can they predict how much weight you will lose in a
specific time period, when they don't know how efficiently
your body burns calories? Everyone is different, and this
is why I don't make such claims.
Why
dieting often causes an increase in body fat and slows down
the BMR
Many
studies have shown that weight loss caused by dieting (especially
strict, calorie-reduced dieting) consists mostly of water,
some fat, and lean body tissue (muscle). In other words,
part of this loss of weight includes — valuable
muscle.
And since most diets are temporary—after losing weight,
the dieter usually returns to old eating habits and gains
back all the lost pounds.
The difference is, however, that the lost muscle is not
recovered. And as a result, the dieter ends up with
a higher percentage of body fat than before
the dieting began.
Since muscle increases the BMR, a loss in muscle slows
it down.
Each
time you diet you lose more muscle mass and your metabolic
rate slows down, making it increasingly harder to lose
fat. As a result, your body composition and appearance
worsens.
In
addition yo-yo dieting has been proven to be harmful to
health.
On the other hand, when you make a change in lifestyle that
includes proper nutrition and adequate physical activity,
the weight reduction process may be slower—but muscle
is not lost, and weight loss becomes permanent.
Countless of studies have shown that improved lifestyle—rather
than dieting—is the best way to attain healthy weight loss
maintenance.
As
We Get Older, Why Do We Automatically Gain Weight and Why
Is It More Difficult To Lose It?
The major factor that comes in to play here is
the gradual
decline of the resting or basal metabolic rate (BMR), which
occurs naturally with age.
Unfortunately,
as you get older, your BMR slows down, which means you
burn fewer calories at rest (and during activity), which
means, fewer total calories.
This
results in a surplus of calories, even though food
intake and physical activity levels stay the same.
These extra calories are converted to fat.
One way to compensate for this decline in BMR, and to
avoid weight gain, is to eat less. Our lifestyle, however,
makes it difficult to rely only on reduced food intake
for weight loss.
This
is why a lifestyle that includes effective nutrition
(right food choices and the right quantities) and participation
in physical activity
(to
burn more calories) is the best solution for permanent
weight loss.
Fact:
Physical activity raises BMR
Recent
scientific studies have shown that daily physical activity
and BMR are correlated.
In
fact it has been shown that the calorie burning process
that occurs during a training session continues
well after the workout - even when the body
is at rest!
This is because of the increase in BMR caused by the
workout session.
Participation in regular physical activity improves body
composition by causing an increase in muscle mass and
a reduction in body fat.
Essentially,
muscle
replaces fat.
And in fact
muscle burns more calories than fat while the
body is at rest.
This "invisible" exercise during periods of rest (calories
burned by muscles) may be just as effective as the training
period.
Fact:
Muscle
may account for approximately 90% of total calories burned
in a day! Fat,
on the other hand, consists of stored excess calories,
and burns virtually no calories—it just sits there.
A
person who is physically fit, therefore, carries a better
body composition (muscle to fat ratio)—burns
more calories at rest—and
burns
more total calories, than
one who is unfit.
This is why an athlete can eat much more than an obese
person and not gain fat. But as you'll see in myth
#4, you do Not have work out like a trained athlete
to lose weight and keep it off.
We can see then, that an increased BMR from physical activity
can have a huge impact on weight loss.
And
therefore, participation in regular physical activity
is not only important in producing weight loss, but also
in maintaining long-term
weight reduction!
Myth #4: The
No Pain No Gain Mentality Is the Only Way to Lose Weight
with Physical Activity
Scientific
studies have proven over and over that moderate
not vigorous training is more effective over
the long term in reducing body fat, as well
as, lowering high blood pressure and boosting aerobic
fitness.
Brisk
walking, on most days of the week, for most people may be
enough to cause and maintain a significant amount of weight
loss. Especially when combined with proper nutrition.
According
to the American College of Sports Medicine, to attain benefits
of a fit and healthy heart and adequate weight reduction
you should participate in an activity for 20-60 minutes
at a moderately brisk intensity, 3-5 times weekly.
And
so contrary to popular belief, you do not have to
spend hours at the gym doing high intensity workouts like
running, vigorous step climbing and cycling or following
extreme aerobic training videos, to achieve a sufficient
amount of weight loss.
For
best results in weight loss, however, you must know exactly
how and when to workout
More
Huge Benefits of
Physical Activity
Studies have shown that physical activity helps to reduce
the risk of developing heart disease. Participation
in physical activity is widely prescribed by doctors
as therapy for patients with high blood pressure and high
blood cholesterol.
Physical activity causes blood vessels to increase, allowing
more blood to travel through them. This improvement of
blood flow lowers blood pressure and therefore
reduces the risk of heart disease.
Physical training also helps to slow down and may even
reverse the process of osteoporosis (bone loss)
in the elderly, a condition which is most severe among
post-menopausal women.
Diabetes and stress are both considered risk factors for
coronary heart disease.
Participation
in a regular training program can reduce blood sugar
levels in diabetes patients and also improve psychological
condition.
And
so an adequate amount of physical activity at moderate
intensity levels can reduce body fat and improve
your quality of life.
The
Key to Lasting Weight Loss is to
Maintain a Delicate Balance between
Proper Nutrition and Physical Activity.
The
reason why people fail in maintaining weight loss is because
they do not have this balance in place.
People that spend endless time working out and still
can't lose the stubborn fat, aren't eating properly.
Many
of these people think, since they are training hard, they
can eat anything and as much as they like and still
keep the weight off. Unfortunately it doesn't work that
way. If that were true, most people in health clubs
would be skinny.
In
addition, high intensity training uses carbohydrate
for fuel, while, on the other hand, moderate training
burns fat.
And
then there are those who are inactive who put most of
their efforts into dieting ineffectively by not eating
the right foods at the proper quantities and proportions,
which is required for effective weight loss.
Many
of these people experience initial weight reduction but
very few - if any - attain permanent weight loss.
This
explains why Americans spend billions of dollars
annually towards the diet and fitness industries and yet
two thirds of the population is still overweight!
As
I mentioned earlier, to lose weight permanently
you must use all components of the Input/Output
equation wisely and effectively.
In
doing so you will achieve the right balance by finally
adding all the missing pieces to the puzzle, which include...
•
Eating the right food quantify (input), while
including the required variety and diversity
in your diet needed to maximize weight reduction.
•
Increasing diet induced thermogenesis (output)
by eating the right proportions of fat, protein and
carbohydrate, to burn more calories during digestion
of food.
• Maximizing metabolism (output) by the proper
combination of nutrition and physical activity, to increase
fat burning during periods of rest.
•
Performing an adequate amount of physical activity
(output) and knowing when to do it and how
to do it so that you can burn fat instead of carbohydrate
for fuel.
Only
then will you achieve true and lasting weight loss
and attain the body of your dreams.
Let
Me Share with You The Best-Kept Secret of Success
The
final thing that helped me keep the weight off for permanently
was consistency. I followed my plan consistently day in and
day out without fail.
I
didn't skip meals or training sessions. If you can't do this
then forget about getting amazing results.
If you are inconsistent in eating the right foods and participating
in physical activity, you will not achieve permanent weight
loss. You will get temporary results at best. I know this because
I have done it for years.
Either
do it right or don't do it at all.
As
you know, to be successful in any endeavor, you have to have
a plan, put it into action, and be persistent. It's that
simple. Once
I became consistent, results came quickly.
In
fact I began to see results in less than 3 weeks!
Using these simple principles, I created a weight loss
program that I believe would work for me—and it did!
Finally I started losing weight much easier.
After years of wasted money and effort, I began to see
incredible results in less than 3 weeks!
I
began losing weight so quickly that I reached my goal
in under 7 weeks and the weight was finally staying
off. I have to admit I was extremely happy with that
(and that's an understatement).
Because my weight maintenance program involves certain
changes in lifestyle—rather than dieting—the weight
loss process is slower than strict calorie-reduced dieting.
However,
once you reach your target weight you don't have
to worry about weight gain again! Diets, on the
other hand, only offer temporary weight loss.
That's the difference.
But
there was a down side
At
first I was a little discouraged because I didn't see
results quick enough. So in the last 3 weeks of my 6
week program, I made a few adjustments in my diet and
began experimenting with a regular training routine—one
that was not exhausting, but moderate.
I
wanted to lose excess fat as quickly as possible without
losing lean body mass (muscle) as well. This was OK
because I did a lot of reading and research on the best
ways of losing fat while maintaining lean body mass
. This would give me a chance to test some of that information.
The
Results Were Absolutely
Amazing
I
realized that even a little amount of physical activity made
a big difference. It helped to speed up weight reduction while
taking the pressure off the eating process (input). The best
part is...
The
weight was staying off!
I wanted a program that got good results with the
least amount of stress. I realized that when
combined with good nutrition, the level of physical
activity doesn't have to be vigorous and exhausting
to be effective in weight loss maintenance.
The
training program is designed to help maintain weight
loss—not to train for an Olympic event.
I
went from 220 pounds to 195 pounds in the first 6 weeks.
Though I managed to lose fat without losing lean body
mass, I still felt a little overweight and I had to
overcome this "plateau".
So
I decided to make some alterations to the training program,
and followed it for another 3 weeks. At the end of 9
weeks I had lost the last 10 pounds (my target weight
was 185 pounds). And I have maintained that weight for
the last 6 years!
Finally
a permanent weight
loss plan that works
As
I mentioned above, I had been overweight my whole life. I would
have given almost anything to lose weight. I had been overweight
since childhood. I was so jealous of people who seemed naturally
thin.
I
always dreamt how wonderful it would feel to be thin.
In
my teen years I studied martial arts to defend myself
from school bullies that were constantly picking on
me. Believe me...
I speak from first hand experience. I had always
been fat, and I would still be fat If I had listened
to everyone around me telling me that I could never
lose weight.
So
understand, this was not just some insignificant or
temporary problem for me.
The
harsh reality of being fat, plagued me my whole life.
(Maybe
it's the same for you)?
This
whole process has not only changed my body and appearance,
it has also changed my life. I look and feel better,
and my self-confidence has improved. My self-esteem
has been lifted; I have naturally developed a positive
mental attitude and have improved all aspects of
my life .
All
because of a few adjustments I made to my diet and the
addition of moderate physical activity.
Because of my the incredible transformation I have gotten
literally hundreds of pleas from overweight people who
want help to lose weight. Many of their stories are
very similar to mine. Yours might be too. If so, you
want to lose fat and improve your appearance but lack
the guidance and knowledge.
You
are confused by the very different views—on diet and physical
activity —from books, diets, the media, and personal trainers
(I know I was).
Here's
what 2 health and fitness executives say about my program:
|
John
Tiniakos has created a cutting edge weight
loss program full of nutritional information
essential for healthy living. That's something
most weight loss or diet programs leave
out. His program has helped many of my
clients and associates lose weight permanently.
The reason why I think it's successful
with long term weight loss is because
John's philosophy is based on lifestyle
improvement rather than quick fix dieting.
John
Deli - CEO - IMF Fitness
John's
weight loss program is described as "excellent"
by Chuck Krautblatt, CEO of International
Fitness Association (IFA). Referring to
key weight loss factors covered in the
program, Mr. Krautblatt adds, (John's
program contains) "Important information
about metabolic rate".
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