Contents THE AUTHORS START HERE REASON #1 REASON #2 REASON #3 REASON #4 REASON #5 LEARN MORE The Miller Method. All rights reserved.

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2 Disclaimer The material (including without limitation, advice and recommendation) within this program, other programs, our newsletter and our website is provided solely as general educational and informational purposes. Use of this program, advice and information contained herein is at the sole choice and risk of the reader. Always consult your physician or health care provider before beginning any nutrition or exercise program. If you choose to use this information without prior consent of your physician, you are agreeing to accept full responsibility for your decisions and agreeing to hold harmless The Miller Method, its agents, employees, contractors and any affiliated companies from any liability with respect to injury or illness to you or your property arising out of or connected with your use of the information contained within this program, other programs, our newsletter or our website. The materials and content contained in this program, other programs, our newsletter and our website are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of this program, other programs, our newsletter and our website should not rely exclusively on information provided in this program, other programs, our newsletter, and our website for their own health needs. All specific medical questions should be presented to your own health care provider and you should seek medical advice before starting any type of nutrition or weight loss or workout program. The Miller Method and/or our affiliates make no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained or referenced in this program, other programs, our newsletter and our website. The Miller Method and/or our affiliates do not assume any risk for your use of this program, other programs, our newsletter and our website. Users of this program, other programs, our newsletter and our website should be aware that the materials and content contained in this program, other programs, our newsletter and our website are only updated periodically; such materials or content may not contain the most recent information available. Developments in medical research may impact the health, fitness and nutritional advice that appears in this program, other programs, our newsletter and our website. No assurance can be given that the advice contained in this program, other programs, our newsletter and our website will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional or 911 immediately. The Miller Method reserves the right to update or change information contained in this program, other programs, our newsletter, and our website at any time. The Miller Method is not responsible for information appearing at hyperlinks. Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site. You agree to defend, indemnify and hold harmless The Miller Method, other affiliated companies and their employees, contractors, officers and directors from all liabilities, claims, and expenses, including attorney s fees, that arise from your use or misuse of your exercise and nutrition programs or other information made available on the web site. We advise you to take this program information to your doctor to gain a medical clearance before beginning your program. This program is not suitable if you suffer from high blood pressure.

3 Contents THE AUTHORS START HERE REASON #1 REASON #2 REASON #3 REASON #4 REASON #5 LEARN MORE The Miller Method. All rights reserved. The Big 5 is a Miller Method Publication. The Miller Method, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this ebook or the recipes or other dieting techniques discussed or illustrated in this ebook. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this ebook, you should consult a physician before using these products or services or applying these exercise techniques adapted for this ebook. No part of this report may be reproduced, stored in a retrieval system or transmitted in any form, or by no means, electronic, mechanical, photocopying, recording or otherwise, without prior permission of the publisher. Page composition by MegaMad

4 Successful longterm fat loss requires you to consistently burn more calories than you eat. This is the single most crucial factor in determining fat loss.

5 The Authors DR. TODD MILLER & STEPHANIE MULL Dr. Todd s passion for health and fitness began while interning with the football program at Penn State University in After graduating with a degree in Exercise & Sport Science, he decided to continue his education at Texas A&M, where he worked as a strength and conditioning coach for several more years. Developing an approach to disseminating nutrition, exercise and behavior research, and integrating it into a meaningful, practical and sustainable approach is what we do. -5-

6 We ve summarized the five essential components necessary for long term fat loss based on the latest peer reviewed research.

7 Start Here It seems like everyone has an opinion as to what is the best way to lose fat. Rather than putting forth yet another recommendation that is based on anecdote or opinion, we ve summarized the five essential components necessary for long term fat loss based on the latest peer reviewed research. Follow these 5 guidelines and you ll not only lose fat, but you ll keep it off for good. -7-

8 #1 Fat loss is driven by a sustained caloric deficit. Successful long-term fat loss requires you to consistently burn more calories than you eat. This is the single most crucial factor in determining fat loss. While most people know that to lose weight they need to cut back on calories and/or increase their activity, they are usually unable to sustain longterm fat loss. This is because they can only maintain a large caloric deficit for a short time, typically due to extreme dieting and exercise strategies (more about that in point #5). Day to day fluctuations in calorie intake and caloric burn are normal and expected. For example, some days you will eat more than you burn, and some days you will burn more than you eat. What is necessary for fat loss is that your AVERAGE intake over the course of a week, month or year, is less than the average caloric burn over that same -8-

9 period. Too often people who are dieting will fall off the wagon by eating something, like pizza, ice cream, etc., and then tell themselves they ve blown all their progress, and start the downward spiral back to their old eating habits and inevitable fat gain. One high calorie day out of 30 will not significantly affect your progress, assuming you re in a large enough calorie deficit on the other 29. For example, let s say that you re dieting and eating three 500 calorie meals per day for a total of 1500 calories per day. Assume you stick to that for 29 days, but on day 30 you go to a party, and instead of your normal 500 calorie dinner you eat 2 pieces of pepperoni pizza and a cup of chocolate ice cream, followed by two glasses of wine later in the evening. This evening of fun food and drink is equal to roughly 1,100 calories, which means that on day 30 you consume 2,100 calories instead of your normal 1,500. While many people would consider this disastrous to their fat loss goal, the 30-day average daily intake is only 1,520 calories. That party meal which many people would allow to completely derail their progress only increases the average daily intake by 20 calories! When it comes to successful fat loss, consistency is the key. -9-

10 #2 ANY eating strategy will result in fat loss if a caloric deficit is created. caloric deficit, and they all fail if you don t. Developing a dieting philosophy and then believing that your philosophy is the only path to successful weight loss is common, and it s easy to see why people believe that their way is the best. Paleo, vegan, high carb, low carb, ketogenic, high protein, gluten free... The number of eating philosophies for successful weight loss is endless, and everyone seems to have an opinion as to which works best. The truth is, they all work if you create a sustained Imagine that you have tried a Paleo diet, vegan diet, and high protein diet, and none of them resulted in significant fat loss. You then try a ketogenic diet and you suddenly start losing fat. You conclude that there is something special about the ketogenic diet that makes it superior to all others. After all, nothing else worked for you. The truth is that the reason the ketogenic diet -10-

11 worked is because it is the only one that put you in a caloric deficit. It has nothing to do with the actual composition of the foods themselves. Ketogenic diets have been shown to decrease hunger, which in turn decreases the drive to eat. The basic strategy of the diet is to severely restrict carbohydrates, and eat 70-75% of your calories from fat. In addition to staving off hunger, this drastically limits the variety of foods you eat in any given day; you end up eating fewer calories, and in turn you lose weight. This then leads one to falsely conclude that carbohydrates in and of themselves are what cause fat gain. Nothing could be further from the truth. In fact, when calories are kept constant, there is no difference in weight loss between a ketogenic diet and a diet rich in carbohydrates. The point is that it is possible to lose weight with any eating strategy. It s also possible to gain weight with that very same strategy if it doesn t put you in a caloric deficit. -11-

12 #3 Increasing muscle mass while in a caloric deficit requires protein intakes higher than the RDA. Few dieters make the distinction between weight loss and fat loss. They simply want to be lighter, and pay no attention to whether they lose fat or muscle. Muscle is the engine that drives metabolism, and getting a bigger engine leads to greater losses in fat. The normal approach to weight loss is typically extreme calorie restriction, often coupled with a large amount of aerobic exercise. While this usually results in fat loss, it also often leads to muscle loss as well, which drives down the metabolic rate. A much better strategy is to try and maintain muscle while simultaneously losing fat. To do this, we must eat more than the recommended daily allowance for protein. According to the Institute of Medicine, the RDA for protein is 0.8g/kg of bodyweight. For a 140 lb woman, this comes out to a measly 51 grams of protein. While eating in a calorie deficit, protein intake must be significantly higher than this to maintain muscle mass. How much higher depends on an individual s body composition, goals, exercise program, etc. The point is, if you re going to cut calories, you need to add protein. The perceived downside to this approach is that if you re maintaining or increasing your muscle mass, your overall weight -12-

13 loss will occur slower than if you were losing both fat and muscle. Because most people are hyper focused on weight instead of body composition, slow movement on the scale often leads them to believe their dietary and exercise approach isn t working, so they switch to something more effective. Equating an effective dieting strategy to rapid weight loss all but guarantees failure at keeping weight off. -13-

14 #4 You must learn to deal with the metabolic adaptations to weight loss. Overweight people often attribute their fat gain to a slow metabolism. However, the opposite is usually true. There is a well-established positive correlation between body weight and resting metabolic rate (RMR). In other words, the bigger you are, the more calories you burn, which in turn means, the lighter you get, the fewer calories you burn. Imagine a woman is 250 lbs. and has an RMR of 2,000 calories per day. If she eats 1,800 calories per day, she will be in a calorie deficit, and will start to lose fat. Assume she loses 50 lbs over a one-year period, and her RMR drops to 1,500 calories per day due to the decreased energy demands associated with being lighter. The 1,800 calorie diet that used to put her in a deficit, now puts her in caloric balance, or even a caloric surplus, and her fat loss stalls or she starts gaining fat again. There are two primary ways to deal with the decreased caloric burn that comes with weight loss. The first is to eat less as you get lighter. The second (and much more desirable), is to prevent the fall in RMR in the first place. This is done by using a well-designed strength training program (cardio won t cut it) coupled with an adequate protein intake so that you can build muscle while simultaneously losing fat, thereby preserving the RMR. -14-

15 #5 Your fat loss strategy must be something that you can do FOREVER. Most people who attempt to lose weight are successful. Keeping that weight off is where they fail. The overwhelming majority of people who lose weight through conventional dieting methods will quickly return to their pre-diet weight, or higher. While an awful lot of time and energy is spent researching this phenomenon, the reason for weight regain is relatively simple; people put enormous effort into thinking about how they are going to lose weight, and virtually no effort into thinking about how they are going to keep it off. As a result, the typical sequence of weight loss events goes something like this: STEP 1 Get fed up with your current weight, and decide to do something about it. STEP 2 Start some type of extreme dieting behavior that typically includes one or several of the following: severe calorie restriction; avoidance of certain food groups or macronutrients (e.g. carbs); excessive exercise; adopting a food philosophy (e.g. paleo, keto, vegan, etc.). STEP 3 Lose weight because of behavior in Step 2. STEP 4 Eventually conclude that what you re doing in step 2 is too extreme to be sustainable, so you stop that behavior. STEP 5 Weight regain occurs. STEP 6 Repeat step

16 One of the best ways to ensure that your weight loss will be long lasting is to make up your mind that you re going to be satisfied with slow, steady progress. That thirty extra pounds of fat that you re carrying around didn t show up in thirty days, so it s not realistic to expect it to come off in a month. A combination of diet and exercise that is just enough to keep you in a small daily calorie deficit ( calories) will result in slow steady fat loss, without feeling hungry or deprived. A simple rule that we tell all our clients who are actively trying to lose weight is this: If your current weight loss strategy is not something that you can see yourself doing for the rest of your life, then you need to find another strategy. Unfortunately, most people are not patient enough to commit to an eating style that doesn t promise immediate weight loss. They spend their lives seeking the magic pill that will give them instant results, only to ride the diet roller coaster, gaining and losing the same 30 pounds for years, until they finally give up out of exhaustion, and accept that they will never be the size they d like to be. By following the 5 steps outlined above, you will be the exception to the rule. -16-

17 Learn More Thank you for downloading The Big 5. We hope you found this information useful. If you re interested in exploring the concepts contained in this book, please go to: