LYLE RFL PDF

The guy was there arguing the science from day one on UseNet. He is also the author of www. More than anything else, Lyle is a science nerd; he is a science junkie. Just for example, the Ketogenic Diet had over references. The guy knows his shit. His longevity in the nutrition game is proof-positive that he gets results for people who follow his methods.

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My goal was to create a scientifically based diet to allow rapid fat loss safely and effectively. I had several goals in developing the program. The first was to create a diet that would provide the fewest calories possible. At the same time, it needed to provide all of the essential nutrients so that health would not be compromised. Finally, I wanted it based around whole foods to reteach good eating habits. After describing the goals of the program, the book lays out the diet in a step-by-step fashion.

This will calculate your diet and provide food recommendations. Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market. To incorporate flexible eating principles, the diet can include free meals, refeeds and full diet breaks. These help with both adherence and to adaptations that occur to slow fat loss.

These topics are discussed in more detail in my Guide to Flexible Dieting. Importantly, the book provides guidelines for moving back to maintenance so that weight and fat will not be regained. I also describe how to use the Rapid Fat Loss approach to move into a more moderate, longer-term diet. But most readers are surprised by how little is needed. Or by the fact that too much can be detrimental to their results. In fact, very overweight individuals may need no The book provides specific training guidelines to ensure the best results with the smallest time investment.

Both beginners and more advanced trainees will find guidelines for aerobic and weight training. Sample workouts are also provided. Since not everybody can or wants to join a gym, I developed a basic home-exercise routine requiring no or minimal equipment.

This is included with every purchase. The diet did not disappoint, in just 10 days I lost 7. I am well aware of the nutritional needs of humans, and nearly every theory of dieting ever advanced. In addition, and more importantly, after just one month on the diet, markers of health…blood pressure, resting heart rate, cholesterol, triglycerides, among others…all went from really REALLY horrid to just about perfect.

Truly amazing. I synopsized the diet for him so it was easy-to-read, is all. March 30th he won the gold medal in his weight class.

He weighed in 1 below weight, he looked and felt great and fought like a freak. Attached is a photo when he won the finals. Very tough match. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight.

I have gone from to in 74 days. Your no nonsense plan is extremely easy to follow and the best part is……. Thank you for this fantastic information that WILL help me achieve the body of my dreams. There are plenty of so-called crash diets, but only one diet rooted in science and physiology allows you to do so safely without losing precious muscle mass and slowing down your metabolism — the Protein Sparing Modified Fast PSMF.

In The Rapid Fat Loss Handbook, Lyle McDonald has distilled this method with decades of research behind it into practical guidelines, with easy-to-understand categories depending on your starting point in bodyfat, weight and fitness level. You will learn how to set up the diet, implement free meals and refeeds to not only maintain metabolism but also make the diet easier to follow. Follow the guidelines in this book, where Lyle even provides you with free online resources on how to set up meal plans and an exercise program, and you will lose a lot of fat in a very short time while preserving muscle mass and strength.

Like many others I took things to the extreme and could not maintain. I completed banned all carbs, even some good ones.

Thanks to your advice I have successfully lost 22 pounds in 2 weeks. My water retention, high blood pressure is down and my glucose is in balance.

The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I feel this is a lifestyle I can enjoy permanently. I just want to say thanks for developing this diet, and staying active with it with the blog and following the forums. Most diet author types might write the book, but then there is no more contact. You, on the other hand, are available and helpful.

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