Side Effect: Skinny: Denise Austin's Fat Blast Diet
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Side Effect - Denise Austin
Contents
Introduction
Chapter 1: Why Side Effect: Skinny is the Diet Plan for You
Chapter 2: Lose Weight 7 Days at a Time
Chapter 3: Skinny Strategy #1: The 7-Day Fat-Blast Diet
Chapter 4: Skinny Strategy #2: The Fat-Blast Workout
Chapter 5: Skinny Strategy #3: Super Splurge
Chapter 6: Skinny Strategy #4: Lose Weight Even Faster!
Chapter 7: Skinny Strategy #5: Top 14 Side Effect: Skinny Foods
Chapter 8: Skinny Strategy #6: Double-Your-Metabolism Foods
Chapter 9: Skinny Strategy #7: Daily Body Blitz
Chapter 10: The 7-Day Fat-Blast Diet and Workout: Level 1
Chapter 11: The 7-Day Fat-Blast Diet and Workout: Level 2
Chapter 12: Skinny Recipes
Skinny Food and Exercise Log
References and Supporting Resources
Introduction
Welcome to Side Effect: Skinny . This book represents everything I’ve learned about losing weight, getting fit, banishing belly fat, and boosting good health. It doesn’t matter what your dieting history is, how many past attempts you’ve made at weight loss, what your current fitness level is, or even your age, you can get healthy, sexy, and strong. And I’ll be right here by your side, cheering you on every step of the way. I want to get you on the right track to feeling amazing because YOU are worth it!
How many times have you wished you had a flatter tummy, or a smaller butt, or thinner thighs, or tighter underarms? You’re not alone. Most women I’ve spoken to around the globe express the very same frustrations—wanting tried-and-true ways to lose excess fat once and for all, so they can feel and look great in their own body.
I’ve been promoting health and fitness for more than 25 years, and I’m so passionate about making a difference in the lives of women. I completely understand weight problems, I promise you; I’ve heard every story and seen it all. And I’m no exception—of course I go through times when it’s hard to control everything I eat or make time for exercise, especially when I’m traveling or enjoying big gatherings with family or friends. I know it’s not easy. My speaking engagements and TV schedule keep me constantly juggling career and family responsibilities, so I understand what it’s like to be a little short on time, but I’m going to show you how to work around that and still get fit!
My enthusiasm for fitness started at a young age. At the age of 12, I discovered my love for gymnastics, and spent my teenage years competing in gymnastic events across the US. I was awarded an athletic scholarship to the University of Arizona, where I continued to compete in college gymnastics and received a Bachelor of Arts degree in physical education, with an emphasis in exercise physiology.
At the University of Arizona, the exercise physiology department staff did all their body fat testing on the college gymnastic team. I was essentially one of their guinea pigs, going underwater hooked up to all sorts of body-fat testing devices and being connected to the oxygen capacity test on the treadmill. This was the first time I had ever heard of body-fat testing, and I was enthralled with this research. I knew then that I wanted to learn all I could about the human body. My last year of college, I did a year-long intensive research program on corporate fitness at California State University at Long Beach.
After graduating from college, I couldn’t wait to start my career in the fitness industry. I started teaching aerobics at corporate giants such as Kaiser, Northrop, and TRW. Each day of the work week, I got up before 5 a.m., went to the cafeteria of each company, moved the tables and chairs, and started helping the employees learn how to exercise properly, burn calories, and get back in shape. I loved every minute of it. I thought, This is what I was meant to do.
I wanted to tell the world what I’d learned about keeping the body fit and healthy. I started teaching more aerobic exercise classes in the Los Angeles area and then went on to host several top TV shows starting on the Jack LaLane Show. I served as the fitness expert on NBC’s Today Show and produced my first workout videos, Rock Aerobics and Rock Hard Tummy. Since then, I’ve created more than 100 workout videos and DVDs and written 14 books on weight loss, fitness, and health. I have served two terms on the President’s Council on Physical Fitness and Sports—all in an effort to help people just like you lose that weight and get super healthy again.
While I have dedicated my life to teaching people all around the world how to get fit, I’m not immune to weight fluctuations, just like other women. After the births of my two beautiful daughters, Kelly and Katie, in the 90s, I had to deal with getting back in shape again. I gained around 35 pounds with each pregnancy, but only lost 10 pounds after each delivery. Wow! That was the big wake-up call that I needed to change the way I was eating and exercising to lose the extra baby fat and get trim and healthy again.
While caring for my kids, and with my TV career and other commitments, I made some easy changes in my daily calorie intake and worked in extra time for interval exercises—a series of low- to high-intensity exercise workouts—while pushing the girls in their strollers twice a day, and doing my own favorite aerobic routines while they napped. I was determined to make my physical fitness a priority, despite my busy schedule.
Then I hit my mid-40s. And like most women at this age, my once-reliable body started betraying me. I could no longer eat the same foods without gaining a pound or two, and inevitably it would go right to my belly or thighs! Even the chocolate chip cookies I made for my family were hard to resist, yet I knew if I didn’t say no,
I would end up wearing them on my tummy. Not only did I have to revamp my calorie intake again, but I also had to modify my exercise regimen to stay slim.
I, too, have had to kick-start my metabolism, blast the fat, and take it up a notch. In doing so, I’ve enjoyed the amazing skinny side effects of losing excess pounds, keeping my tummy and thighs trim, and most importantly, looking and feeling fantastic.
You deserve those kinds of side effects, too. Your success is my ultimate motivation for writing this book. My approach in Side Effect: Skinny is sensible, fun, and realistic. I’m not asking you to skip meals, eat weird or boring foods, or work out till you drop. Instead, I want to empower you with knowledge about your own body and show you the importance of taking time for yourself each day. Most importantly, I want you to realize that you are worth the time it takes to get healthy.
I believe it’s all about your attitude. I don’t want you to let your life get blocked by negativity. Instead, it’s time to get positive about weight loss. Being positive is a choice, and it becomes a habit over time. You can choose to eat the right foods, think optimistically, embrace physical activity, and love your body. Your mantra will be: I can do it. I will do it. I must do it!
Life is such a gift. My ultimate goal is to help you enjoy life, each and every day. I want you to feel so much better about yourself, to look and feel healthier and happier and more satisfied with your body and life. As you begin this weight-loss program, I encourage you to surround yourself with family and friends who will support you with the Side Effect: Skinny program. I believe we all must approach difficult tasks with a positive attitude in order to succeed, and that success will inspire others. Your enthusiasm will become infectious.
I seriously believe that we age because we don’t stay fit. But you can go from fat to fit at any age. By integrating exercise into your daily lifestyle, you can stay young, look young, and feel young.
In Side Effect: Skinny, you will find the simple tools you need for weight-loss success. I can’t wait to hear from you as you drop the pounds, get fit, and most importantly, get healthy again.
Chapter 1
Why Side Effect: Skinny is the Diet Plan for You
Getting healthy is the best gift you can give yourself!
—Denise
Most of us will have times in our lives when the extra pounds start to pile on. It seems inevitable, doesn’t it? You may go to bed one night and feel in control of your life, and then wake up to unattractive, bulging hips the next day. Or like so many women I talk to, the added pounds may go straight to your tummy, causing the dreaded muffin top. Luckily for you, those are exactly the areas we are going to target. In just a few weeks, you can lose that fat around your hips and belly.
Maybe you gained an extra 15 pounds with your first pregnancy and no matter how hard you try, you can’t lose them. Or perhaps you added another 10 pounds when the kids left home or when you transitioned into menopause. I get it. No matter when or why you gained weight, I want you to know that you are not alone. I have exciting answers in Side Effect: Skinny that will change your weight, your health, and your life…forever.
Recently, I was traveling around the country, and it became quite apparent to me that the obesity crisis in the United States has hit epidemic proportions. Over half of the people I saw or spoke to in 11 different cities were overweight or obese. When I returned home, I
talked to a Mayo Clinic doctor about my perception. She confirmed that the obesity rates in the United States have soared, particularly over the past 3 decades, saying more than 65 percent of Americans are overweight and one-third of the United States population is classified as obese. These numbers were a huge wake-up call for me, as they should be for you.
star.png Lose Belly Fat at Menopause
After menopause, you begin to store fat in your abdomen rather than in your thighs, butt, and hips, because of a drop in a type of estrogen called estradiol, but you maintain levels of another type of estrogen, called estrone, which is directly correlated to fat storage. Many women also lose muscle mass, which further decreases metabolism. But don’t throw your hands up in despair! You don’t have to gain fat after menopause. My Interval Walking Program can help reverse this weight gain and boost your metabolism permanently.
7 Health Problems Caused by Being Overweight
But what if I only need to lose 5 or 10 pounds?
If that’s the case, you certainly aren’t considered obese. But even if you’re in a healthy weight range, you could still carry around dangerous belly fat. Now I’m not talking about a little pooch above your belt that you hide with just the right top. I’m referring to the visceral fat in the abdomen that wraps around and squeezes your internal organs. While subcutaneous fat is noticeable because it supports your skin, visceral fat lies deep within the abdominal muscles. This type of fat is metabolically active (it interacts with the process of metabolism), producing dangerous hormones
that can damage your health, leading to a host of serious, even life-threatening problems, including:
High blood pressure, which is elevated pressure in the arteries; a risk factor for stroke and heart disease.
High LDL (bad
) cholesterol. LDL cholesterol is a waxy, fat-like substance in the blood that increases the risk of heart disease and stroke if it’s too high. You want your HDL (good
) cholesterol to be high and your LDL cholesterol to be low.
High triglycerides. Triglycerides are a type of blood fat that boost the process of atherosclerosis, or, hardening of the arteries.
Metabolic syndrome, which is a group of conditions, including high blood pressure, high blood glucose, abnormal cholesterol, and excess body fat, that increases the risk of stroke, diabetes, and heart disease.
star.png Apple or Pear?
Scientists tend to categorize women based on where they carry fat. Women who gain mainly around their mid-sections, but stay thin everywhere else, are referred to as apple-shaped. Women whose fat goes to their lower bodies, namely their butts and thighs, are pear-shaped. Medically speaking, it’s more dangerous to be apple-shaped, as this abdominal fat places you at a higher risk for several life-threatening conditions, such as diabetes, heart disease, stroke, high blood pressure, and even some cancers. Of course, these health conditions aren’t written in stone. You have the power to change your apple shape by starting the 7-Day Fat-Blast Diet and Workout to lose the extra belly fat and reduce your chance of developing serious health problems.
star.png Do You Have High Blood Pressure?
Did you know that 1 out of every 3 adults in the US has high blood pressure (hypertension)? Because high blood pressure has no early warning signs, most people do not know they have it until they see their doctor. High blood pressure can go unnoticed and untreated for years, damaging your kidneys, heart, and other organs—even causing a stroke. Your doctor should check your blood pressure every 2 years. Many pharmacies and blood drives offer blood pressure checks, too, or consider getting a blood pressure monitor for your home. The good news: modest weight loss may bring your blood pressure down to normal.
Type 2 diabetes, which is caused by either a lack of insulin or the body’s inability to efficiently use the insulin it produces.
The more visceral fat you have, the greater your risk of type 2 diabetes.
In fact, more than 80 percent of people with type 2 diabetes, the most common type of the disease, are obese or overweight.
Sleep apnea, which is the cessation of breathing that may occur during sleep.
Cancer—the uncontrolled growth of abnormal cells in the body that can be life threatening. Cancer is the second leading cause of death in women.
Not only are obesity and belly fat major health challenges for most Americans, but, in my opinion, the latest diets and fads have failed to provide lasting results. Maybe you’ve tried one (or several) of those diets and you lost a few pounds the first few weeks. But then you hit that stubborn weight-loss plateau where the scales simply wouldn’t budge anymore. No matter how much you exercised or starved yourself, your weight stayed the same. The reason? Your body became accustomed to the number of calories on the diet and halted any weight-loss efforts. I have heard this repeatedly from so many women, including women I meet in seminars, my girlfriends, and those who visit my website (www.DeniseAustin.com).
star.png Test Your Blood Sugar
Diabetes increases your risk of heart disease, kidney disease, vision problems, stroke, and other very serious conditions. Getting your blood sugar checked by your doctor regularly is a good