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The Flat Belly Bible

by Mike Harley First Published 2013 Revision 1-20130323 www.flatbellybible.com


Disclaimer: No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations utilized in articles and reviews. The programs and information expressed within this book are not medical advice, but rather represent the authors opinions and are solely for informational and educational purposes. The author is not responsible in any manner whatsoever for any injury or health condition that may occur through following the programs and opinions expressed herein. Dietary information is presented for informational purposes only and may not be appropriate for all individuals. Consult with your physician before starting any exercise program or altering your diet. IMPORTANT COPYRIGHT AND LEGAL NOTICE: You do NOT have permission to copy, re-distribute, resell, auction, or otherwise give away copies of The Flat Belly Bible, whether in ebook or physical book format. Ebooks are also protected by international copyright laws. If you attempt to do distribute this ebook or book illegally, you are in violation of international copyright laws and are subject to fines and imprisonment. Copyright infringement is a serious crime with fines starting at $150,000 and up, including potential imprisonment upon conviction. We have unique tracking codes embedded in this ebook, designed to detect illegal distribution of this ebook and the download links. Do NOT risk getting yourself in legal trouble by illegally distributing this ebook. You DO have permission to print 1 copy of this book for your own use, or copy the pdf file for the ebook to a back-up drive or CD, or to a tablet, smartphone or ereader for your own use.

Inside The Flat Belly Bible


Before We Get Started, Read This First!....................................................................... 5 Obesity Epidemic........................................................................................................... 9 Health Dangers of Being Overweight.......................................................................... 14 What the Diet Industry Doesnt Want You to Know..................................................... 15 Laying the Foundation - Watch What You Eat.............................................................18 A Healthier Choice ...................................................................................................... 20 Losing Weight is Actually Easy!................................................................................... 23 The First Steps to Weight Loss Success..................................................................... 23 Set Your Goals............................................................................................................. 24 The 4 Pillars of Flat Belly Wisdom ............................................................................. 25 Pillar of Wisdom #1 - Cleanse & detox...................................................................... 25 Pillar of Wisdom #2 - Boost Your Metabolism............................................................ 25 Pillar of Wisdom #3 - Nutrition - Eating Right............................................................ 26 Pillar of Wisdom #4 - Exercise................................................................................... 26 Flat Belly Bible Pillar of Wisdom #1 - Cleanse & Detox ........................................... 27 False Belly Fat........................................................................................................... 27 Cleanse to keep your body free of toxins.................................................................... 27 Symptoms.................................................................................................................... 28 Benefits........................................................................................................................ 29 Methods to cleanse & detox naturally......................................................................... 29 Sample 48 hour Cleanse & Detox Meal Plan.............................................................. 35 7-Day Flat Belly Detox Plan.........................................................................................37 Foods to Include in The Plan....................................................................................... 38 Foods to Avoid During Your Detox.............................................................................. 39 How to Lose Your Bloated Belly Fast.......................................................................... 43 Flat Belly Bible Pillar of Wisdom #2 - Boost Your Metabolism ............................... 45 What is Your Metabolism and What Does it Do? How Your Metabolism Works ....................................................45 ...................................................................................45

Metabolic Process and Components ..........................................................................45 Turbo-Charge Your Metabolism - Why You Should and How.....................................48 The Importance of Exercise.........................................................................................49

Build Muscle................................................................................................................ 50 Interval Training........................................................................................................... 51 Variety.......................................................................................................................... 54 Why you shouldnt hate calories.................................................................................. 58 Eat More to Lose Weight?........................................................................................... 63 Eat Early...................................................................................................................... 64 Befriend Protein and Good Carbs............................................................................... 66 When You Eat is Key................................................................................................... 69 You Need to Get More Sleep to Lose Weight.............................................................70 3 Metabolism Boosting Myths..................................................................................... 73 Flat Belly Bible Pillar of Wisdom #3 - Nutrition ........................................................79 Fat - the good, the bad and the ugly........................................................................... 79 Myths and facts about fats...........................................................................................79 Types of Dietary Fat: Good Fats vs. Bad Fats............................................................ 80 General Guidelines for Choosing Healthy Fats........................................................... 82 How Much Fat Should You Eat?.................................................................................. 82 Saturated Fats............................................................................................................. 83 Simple Ways to Reduce Saturated Fat....................................................................... 83 Eliminate Trans Fats From Your Diet........................................................................... 84 Sources of Trans Fats................................................................................................. 84 Getting More Good, Unsaturated Fats in Your Diet.....................................................85 Damaged Fat: When Good Fats go Bad..................................................................... 86 Omega-3 Fatty Acids: Superfats for the Brain and Heart............................................ 86 The Truth About Dietary Fat and Cholesterol.............................................................. 89 MUFAs Healthy Fat.................................................................................................. 90 Simple Carbohydrates................................................................................................. 92 Complex Carbohydrates.............................................................................................. 93 The Importance of Fibre.............................................................................................. 95 Soluble Fibre - Benefits and Sources.......................................................................... 95 Insoluble Fibre - Benefits and Sources .................................................................... 96 10 Easy Ways to Incorporate More Fiber into Your Diet.............................................97 The Importance of Proteins....................................................................................... 100 Portion Control........................................................................................................... 102

GM Foods vs Organic Which is Better? ................................................................ 105 A Very Brief List of the Dangers of G.M. Foods ........................................................105 Labeling on Your Food...............................................................................................106 Labels on Meat and Dairy Products.......................................................................... 108 Labels on Fish........................................................................................................... 108 Organic Foods Help You Lose Weight...................................................................... 109 Avoid Processed Foods............................................................................................. 111 How High Fructose Corn Syrup Damages Your Health and Makes You Fat............113 The Dangers of High Fructose Corn Syrup............................................................... 116 How to Prevent the Dangers of HFCS....................................................................... 118 Diet Soda & Alcohol are Killing You and Making You Fat.......................................... 121 Why You Should Keep Your Body Properly Hydrated............................................... 126 Signs of Dehydration................................................................................................. 128 How Much Water Should You Drink?........................................................................ 128 Replace Your Snacks with These 100 Healthy Alternatives...................................... 130 36 Fat Burning Foods You Should be Eating............................................................ 139 Beat Your Belly Bloating with Delicious Natural Tea.................................................155 Macronutrients and How They Help You................................................................... 155 Shopping Tip - The Flat Belly Foods You Need in Your Kitchen!..............................159 Recommended Flat Belly Vegetables....................................................................... 159 Recommended Flat Belly Fruits................................................................................ 160 Recommended Flat Belly Fish (inc. Shellfish)........................................................... 160 Recommended Flat Belly Meat, Poultry & Dairy....................................................... 161 Recommended Flat Belly Grains, Nuts, Seeds, Oils.................................................161 Recommended Miscellaneous Flat Belly Foods....................................................... 162 Flat Belly Grocery Shopping Tips.............................................................................. 162 Dietary Nurtition Tips Summary................................................................................. 165 Glycemic Index Food Chart....................................................................................... 167 7 Days of Healthy Eating - Recipe Ideas.................................................................. 172 16 'Healthy' Foods That Actually Make You Fat!....................................................... 195 7 Days of Healthy Juice Recipes............................................................................... 199 Flat Belly Bible 'Pillar of Wisdom' #4 - Exercise ....................................................... 207 The Basics - Why you should exercise, and the benefits.........................................207

Health Benefits of Exercise....................................................................................... 208 Lack of Exercise - a Modern Problem....................................................................... 208 Sedentary Lifestyles.................................................................................................. 209 How Active Do I Need To Be?................................................................................... 210 Getting Started........................................................................................................... 211 Different Body Types................................................................................................. 213 Types of Exercise...................................................................................................... 217 The Metabolic Effect of Exercise............................................................................... 219 High Intensity Interval Training - The Fast Way To Burn Fat..................................219 Benefits of High Intensity Interval Training................................................................ 220 High Intensity Workouts vs Low Intensity Aerobic Exercise...................................... 222 Getting Started...........................................................................................................223 Sample High Intensity Workouts............................................................................... 224 How Long and How Often do I Need to Exercise?....................................................226 7 Days of Simple exercise ideas ............................................................................ 228 The 20 Minute High Intensity Workout (Advanced)................................................... 235 Ab-focused Exercise Ideas........................................................................................ 239 Flat Belly Pillars of Wisdom Quick Recap ............................................................... 242 More Key Flat Belly Action Points:............................................................................ 242 Summing Up................................................................................................................. 243 Appendix: Recommended Products.......................................................................... 245 Exercise & Fitness Related....................................................................................... 246 Kitchen/Food Related Products................................................................................. 249 Recommended Vitamins & Supplements.................................................................. 251

Before We Get Started, Read This First!


For hundreds of years, men and women have sought to improve their physical appearance and health. In the last century, scientific study and experimentation revealed an amazing amount of information about the human body and how it reacts to various forms of exercise and nutritional strategies. Even with these advancements, there exists a large amount of confusion regarding the best and most efficient way to lose weight and achieve a better body. Ask ten trainers at ten different gyms to give you a workout and nutrition plan and youll get just as many different answers. Go to those same gyms and see that most members dont improve one bit from week to week, month to month, and year to year. I, like hordes of others on this planet, was confused too. Much of this confusion is due to misinformation spread by outdated research, the misunderstanding of how to properly eat or exercise, or the latest fad diet or crazy supplement company trying to sell you their latest magic bean fat loss pill or miracle potion. So, I began a quest to find the answers that would yield the best fat burning and weight loss results in the shortest possible time. Answers that would reveal what a confusing, ineffective sham the diet industry really is. Finally, after years of trial and error, I realized the core truths that will let anyone maximize their own genetic potential to burn fat, get a flat belly, and achieve lifelong health...all while making only small changes in what they eat and spending only minutes per week exercising. But I also learned the saddening reality that most people just didnt

believe me when I told them. They thought it couldnt be this simple. Some had even heard a few of these methods themselves, but dismissed them because they werent presented as miracles the weight loss and fitness industry has been pushing on them for years. Please understand that I am not claiming to have invented anything completely new here. Im not a celebrity nutritionist, or a useless diet guru. The techniques and principles I detail in this book are a collection of information and techniques I and countless others have found to be the most effective and efficient methods to achieving maximum weight loss, fitness and health...in minimum time. And the bottom line is: these techniques actually work! Not just for me or my wife or my friends, but for pretty well everyone who has put them into practice correctly, evidenced primarily by the glowing comments and testimonials I receive every week from the thousands of readers of this book worldwide. For some, the Flat Belly Bible has truly changed their lives, and that is something I am extremely proud of. The information youre about to read is presented in as simple a manner as possible. This was done so you can benefit and start implementing these powerful fat loss and health improvement strategies quickly. For some readers the concepts I discuss will be life changing, as they are simple, easy to follow and stick to. The Flat Belly Bible has been conceived out of a need to help people avoid the costly, complicated and frustrating pitfalls that the mainstream diet industry offers. This book's aim is simple - to give honest, simple, straightforward advice that when implemented, will enable you to take control of your weight, burn the excess fat and get a

flat belly. You will also improve your overall health dramatically as a result. You wont have to completely change your life and start living in a gym or only eating lettuce or buy expensive needless diet pills, you wont have to reduce your calorie intake to 500 a day or anything else ridiculous. But...you are going to have to change things a little - watch what you eat, do a little exercise - the Flat Belly Bible is designed to be simple, and the principles contained in this book are simple but effective. You dont have to follow everything to the letter - even just changing your eating habits will have significant benefits, as will just doing some basic exercise while youre still eating junk food. But Id like you to try a bit of everything - when the four Flat Belly Pillars of Wisdom are implemented and used together - that is when you will see maximum weight loss and fat burning, and therefore fast results. For instance, shortly youll learn why the number one way to burn fat 24 hours a day is to increase your metabolic rate through food and exercise. In addition, I want you to understand right now that these fat loss and fitness techniques work for both men and women, young and old. Ive seen far too many women and older persons miss out on healthy and lean body quickly because they thought they were too old and would hurt themselves, or that weight training is only for men. Ill prove to you why nothing could be further from the truth a little bit later in this book. Also, please do not make the mistake that youll get nothing out of the exercise routines

in this book if you dont have access to a large commercial gym. You can do most of the exercises suggested in your own home with little to no equipment. If you dont have any equipment at all, you can still perform the flat Belly Bible routines with some bodyweight only exercises (Ill explain more on how to do this later). So please dont make the mistake of thinking you cant get anything out of the routines without equipment...because you can! Lastly, I would recommend that you undergo a full physical examination from your doctor before beginning any exercise or nutrition program. One of the main but often overlooked reasons for this is because illness of any type will greatly reduce the effectiveness of your bodys response to any fat loss or fitness method. When youre sick, have hormonal imbalances, or are recovering from an illness, its not as though the body can forget about that and start burning fat maximally. Your body will make it a priority to devote all its resources to fixing what ails you...burning more fat is not the first thing on its list. So please, make sure you are in good health prior to starting with the Flat Belly Bible. I ask that youll read what follows with an open mind and a thirst for unlocking your physical potential fast. If you combine an unparalleled desire and the right mindset with the knowledge contained within this book, the results should literally astound you, and will continue to do so for the rest of your life. To start off, were going to take a look at the state of things. The obesity epidemic that is upon us, why were getting fatter, why we need to lose weight and get healthier - and how we can succeed easily without spending fortunes on useless diet pills and miracle fitness equipment.

NOW, GET READY TO CHANGE YOUR BODY...AND YOUR LIFE!

Obesity Epidemic
When someone is overweight, their weight exceeds the normal standards for people of their height and age. However, because everyones weight must include their bones, muscles, fat and water content, it is possible for someone to be overweight without being obese. For example, a professional athlete or bodybuilder may well be overweight, but because the majority of the excess weight that they are carrying is muscle tissue, they are not obese. Nevertheless, in the majority of cases, being overweight does equate to carrying too much body fat and often progresses to become clinical obesity. There are several ways of defining obesity, but the most common is by reference to what is known as Body Mass Index (BMI) which is a mathematical formula that generates a numerical BMI based on an individuals weight in kilograms divided by their height in meters squared. Hence, the mathematical formula for BMI is kg/m2. These figures can be converted into imperial measures (pounds and inches), but because the formula for doing so is somewhat complex, you should use this easy ready calculator to calculate your own Body Mass Index: So, now you have a BMI figure, what does it mean? From the same web site, you can

see the relationship between your clinical weight classification and the increased risk of developing weight related illnesses and disease:

Is the problem really as bad as it appears? I would suspect that there are very few people who watch TV or read a newspaper that are not already aware that the problem of obesity is exploding on an international scale. Consider the following map taken from the Centers for Disease Prevention and Control (CDC) website, detailing a 2011 study on obesity levels in the USA. More than one-third of U.S. adults (35.7%) are obese. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, are some of the leading causes of preventable death. In 2008, medical costs associated with obesity were estimated at $147 billion; the

medical costs for people who are obese were $1,429 higher than those of normal weight. It's pretty safe to assume that all these statistics have only gotten worse since they were published. Go back just 25 years and there was no state in the USA where more than 14% of adults were obese. From the 2011 study, the picture is looking considerably less encouraging:

Now, there is not a single state where the rate of adult obesity is less than 15-20%, and there are many who are already in the 30% to 35% adult obesity band. Could anybody need any more proof that obesity is tantamount to an epidemic? Im not telling you this try to scare you, because if you are seriously overweight or obese, you already know that you need to do something sooner rather than later. However, just realize that you are not alone in your current predicament, but that you are probably unusual in seeking an answer for your problem. The time to act is now!

What Causes Body Fat?


We eat more calories than our body needs in a day, so the excess gets stored as fat. Our human bodies are designed in such a way that when in times it was harder to get food, our bodies could be prepared by having stored extra calories in times of plenty in the form of fat. Now, with the ease with which we get food, a lot of people tend to overeat, and this is a severe problem that causes a huge number of people to become overweight or obese. Genetics play a factor as well by setting basic parameters on the metabolic efficiency of your body. People who are overweight many times have very efficient metabolisms, meaning their body needs less calories per day than others to operate, and they store the excess calories as fat. Also you have a greater risk of being obese if one of your parents are and an even greater risk if both parents are. Your metabolic rate. Besides genetics, your metabolic rate depends on how active you are. It is said that every ten years past our mid-twenties we lose about 10% of our metabolic rate. This probably does not have to do completely with age, however, but instead with how active we are. The more active we are, the more muscle mass we can retain, or even build, and in turn the more fit we are because muscle tissue is metabolically active whereas fat is not. On the other hand, if we lead a basically sedentary life, we are much more likely to be able to gain weight as we lose muscle mass. Eating patterns. Peoples eating habits make a huge difference in determining their weight. When foods high in fat or sugars are favored, this of course can cause much

weight gain. Also, how you serve the food, i.e. do you put the portions on everyones plate or do you bring it all to the table and serve it the food family style where everyone can take as much as they want? Portion size is one of the main reasons people eat too much. Also, how have you learned to eat? If you are a fast eater, you may not even realize the cues your stomach gives you that it is full. Larger portion sizes. Over time, larger portions of food have become the norm, especially at many restaurants. Weight has also gone up because of this. Exercise or the lack thereof. Exercise is essential to a healthy lifestyle and to maintaining a healthy weight. When you exercise, especially when you include strength training in your workouts, you gain muscle mass and raise your metabolism and in turn the muscle helps to burn more fat. In turn, you will weigh less and you will look leaner and firmer because muscle takes up less space than fat. Plus, strength training helps reduce the risk of accidental injury, improves your bone density, helps with digestion and helps in lowering your blood pressure, cholesterol and triglyceride levels. As you can see, even if your genes make it easier to gain weight than other people, diet and exercise are the two main factors that affect your health and weight. Regular exercise is essential to getting to and maintaining a healthy weight and so is what you eat, how you eat and how much you eat. Learn portion control. This is usually a huge factor for most people, and they do not realize how much they are actually eating. A portion of food the size of your fist is generally all that should be eaten at one time, because that is the size of your stomach as well. Eating several small meals a day, rather than two or three big ones, will help you to be able to eat less and also not be hungry in the early days of forming this habit. Another vitally important thing is to never skip breakfast, as this sets up your

metabolism for the day. If you dont eat breakfast, your body will go into defense mode and store more fat because it will think you are starving. Try slowing down your eating as well if you have the habit of eating fast. This way you can feel the signals from your stomach when you have had enough, before you stuff yourself full. When you have done that, you know for sure you have eaten too much. In reality, on a scale of 1-10 of fullness, we should feel right in the middle, around a 5, when we are done eating. It takes some practice, but you can learn this trick and you will feel so much better knowing you did not stuff yourself to the maximum capacity. Another thing to watch of course is your intake of fatty and sugary foods. We all need nutrients, including healthy fats, to keep us balanced, but eating a lot of junk food and sugary drinks will attribute greatly to us gaining more weight. Processed foods dont generally have a lot of nutrients in them, or any at all, and they are high in salt, sugar, and unhealthy fats. In todays busy lifestyles, we may not realize how often we are eating these foods. If you are one who is always ordering out for work, or going out to dinner as well, this is not going to keep you healthy because you do not have the control as to what is being put in your food (except special ordering at a restaurant) and it is much harder to make sure you are eating the right kinds of things and getting all of your nutrients. Going out to eat is fine every once in a while, but be sensible in what you are choosing, and you dont have to clear your plate of the large servings you will most likely be given.

Health Dangers of Being Overweight


Weighing too much may increase your risk for developing many health problems. If you are overweight or obese, you may be at risk for:

type 2 diabetes coronary heart disease and stroke metabolic syndrome certain types of cancer sleep apnea osteoarthritis gallbladder disease fatty liver disease pregnancy complications

You may be able to lower your health risks by losing weight, doing regular physical activity, and eating healthfully. The health warnings are stark. If youre overweight, youre at similar risk to a smoker of developing a life threatening or fatal illness or disease. Dont delay any longer, youve taken the first step towards losing weight and improving your health simply by buying this book. Keep reading and get started today.

What the Diet Industry Doesnt Want You to Know


There are several things that the weight loss industry is not telling you nor do they want you to know. Their business is booming thanks to all the fads, gadgets and pills out there that they are selling to people desperate to lose weight. Unfortunately, the only thing in most cases that is getting lighter is peoples wallets. There are literally hundreds of diet industry scams. From all natural pills that do nothing aside from rob your bank account, to ridiculous slimming waist bands, foot patches and stuff you sprinkle on your food (magic pixie dust?) the diet industry is always coming up

with new miracle fat loss ideas to sell to you. The simple fact is that all of these products have a couple of things in common - theyre very well-marketed, theyre expensive and they really dont work. Most diet products are nothing short of a scam - youve probably seen all the ads for Acai berry, colon cleansers, green coffee bean and many others. Even the more mainstream diet books make ridiculous claims about how youll lose 50lbs in a week, just while you sit on the couch reading the book. Most of these things simply do not work, and only a tiny percentage of people buying into one of them manage to lose the weight and an even tinier percentage actually keep it off. Some of These Industry Secrets Include: Most weight loss product ads deceive the buyer. A majority of the weight loss products you hear about on the radio and see on infomercials dont even do what they claim to. Even so, consumers are lured into buying these products with promises like Lose the weight and keep it off, Eat whatever you want and no diet or exercise required. Basically, if it sounds too good to be true, it most likely is. Just because they say its scientifically proven or doctor-endorsed doesnt mean it works. These claims are typical as well, but they never tell you anything about where the studies were made or by who so that you can check out the validity for yourself. And what does it really mean anyway? Often these so-called health professionals have a financial interest in the product, and probably did not review the scientific evidence. If it was reviewed, they may not have even used acceptable review standards. Why would you want to risk your health on such a thing?

Just because the government allows a product to be on the market does not mean it is safe for consumers or that it does what it claims. There is a huge misconception that the government would not allow a product on the market if it could potentially be harmful to you. People tend to think that the government has to pre-approve them first, but many times that is not the case.

Products toted as natural or herbal are not guaranteed safe. People also assume that just because a product is made of natural ingredients means it must be safe as well. But until the FDA receives evidence that a product is harmful, the companies are free to put their products on the market.

Not everything you hear is true, and you shouldnt believe it. There are plenty of products that claim to do things that they just do not, and you should steer away from products making high and lofty claims.

Dont buy into the claims of fad diets, either. Anything that requires sudden and radical changes to your eating patterns is very difficult to sustain over time. They will send you into a quick cycle of weight loss which is always followed by a rebound period where you gain the weight back and then some in certain instances once youre normal eating resumes.

Plus, the next time you try to take the weight off, it makes it all that much more difficult. There are no health benefits to these diets, and if any one of them worked, do you really think there would be the need for new ones?

You also can not count on the money back guarantee. You have about as good of a chance on getting your money back as having the product actually do what it claims to. There is also no quick fix or magic pill that will help you to finally lose weight. If the product is making such claims, you can just about guarantee that they wont work.

Unfortunately at our expense, the weight-loss industry is booming with it's massmarketing of bogus ineffective, instant-results, fat-loss products. People pour tens of millions of dollars into this industry thinking they will get the results advertised. But truth be told, there is no such thing as instant results nor do these diet fads truly work. Only one thing works in life and that is hard-work! But it's not anywhere near as hard as you think. It's a case of seeing through hype and forcing yourself to accept reality as it is and to then go forward with a positive attitude and make an effort. A simple diet and a bit of exercise can net you unbelievable results! Most people tend to quit when they don't see results right away but it takes time for results to happen as nothing is immediate. This is where willpower is required, to help you stay on track. If you can stay focused on your goal to lose weight and get in shape, you will succeed. The Flat Belly Bible is laid out to help you achieve those goals. Simply keep your eyes on the prize, stay focused, maintain a positive attitude and watch the weight come off!

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