The Perfect Weight Formula. Bruce F. Burdick

Transcription

1 The Perfect Weight Formula Bruce F. Burdick

2 The Perfect Weight Formula Copyright 2009 by Bruce F. Burdick All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means without written permission of the author. Anyone who is starting a weight management program or an exercise routine should first consult their health care physician. Illustrations by Branden D. Burdick Charts by Bryan A. Burdick Cover design and WEB Site by Alexis B Design

3 T A B L E O F C O N T E N T S Table of Contents...3 Introduction...4 The Perfect Weight Formula...5 Why do we Plateau?...14 Get on a Fat-Loss Program...20 Power Oxygenation...23 Water is Life...26 Twenty Pounds at a Time...28 The Way to Weigh...29 Men, not Foods are Created Equal...30 The Perfect Weight Formula Page 3

4 I N T R O D U C T I O N [Losing weight] is the easiest thing in the world I ve done it a thousand times. Mark Twain In truth, I am paraphrasing Mark Twain, who was actually referring to quitting smoking, but I think that anyone who has ever tried to diet can appreciate the irony just the same. Raise your hand if you ve ever successfully or unsuccessfully gone on a diet. Now, keep your hand up if you found it just as difficult or even harder to keep the weight off as it was to lose it in the first place. Now, quickly put your hand down before anyone sees you or calls on you for the answer. Speaking of answers, that is exactly what I m going to try to provide for you in this little book. No, this is not the latest diet fad, and no, I haven t discovered some ancient, middle-eastern weight loss magic that involves natural herbs, aromatherapy and sacrificing (but not eating) a live chicken. And no, I haven t developed a new pill that you can pop to drop that spare tire. What I have done is researched the science and the facts about how we lose and gain weight, and I have tried to boil it down to a concise formula that is simple to understand, easy to follow, and yeah it works. (NOTE: I decided to boil it down because deep-fat frying it didn t seem appropriate.) In part, I m going to tell you some things that you may already know (i.e. eat less, exercise more), but hopefully I will give you a fresh perspective and some clever tools that you can use to help you succeed with your weight control program. When it comes to maintaining your weight, unfortunately there just aren t any amazing secrets, silver bullets or magic potions. At the end of the day, maintaining your perfect weight is all about science it s physics and a little simple math, in fact. That s why I call it the Perfect Weight Formula. The Perfect Weight Formula Page 4

5 T H E P E R F E C T W E I G H T F O R M U L A E = mc 2 Albert Einstein (BMR) = (DW) x (PM) Bruce Burdick Okay, I ll grant you that Mr. Einstein s formula is more recognizable and far more brilliant. (I ain t no Einstein.) But, unless you re an astrophysicist, I d wager that the Perfect Weight Formula (the PWF) will have a bigger and more practical impact on your daily life. In the interest of full disclosure, I can t even lay claim to discovering this formula scientists and doctors have known this formula for a long time. My goal is simply to present it to you as clearly and concretely as possible, so you can use it for your own success. So, with these caveats addressed, let s explore the PWF a bit further. For starters, what do all these letters mean? BMR = Basic Metabolic Rate DW = Desired Weight PM = Personal Multiplier = 9.82 for women; for men NOTE: To keep the math simple, you can round the PM up to 10 for women or 11 for men and still be very close. Your Basic Metabolic Rate (BMR) is essentially the rate at which your body burns calories just to stay alive and functioning. In other words, even if you just sat on the couch all day watching TV, your body would burn calories keeping your heart pumping, your lungs breathing, your brain functioning, etc. (Okay, depending upon what show you re watching, your brain may or may not be functioning, but you get the idea, right?) To calculate your current BMR, simply multiply your current weight times the appropriate multiplier. EXAMPLE: A man let s call him Fred - weighs 225 lbs. So, Fred s BMR is approximately 2,475 (225 x 11) or 2, (225 x 10.91) to be exact. So, if Fred decides to sleep in for the entire day his body will still burn ~2,475 calories. If Fred did this every day AND also consumed ~2,475 calories of food every day, then his weight would never change and neither would his love life, his bank account nor his social status. Understanding the BMR is the key to the PWF because the formula essentially tells you to target your BMR based on your Desired Weight. Or, in The Perfect Weight Formula Page 5