Stealthy Weight Loss Program

Our weight loss program combines simple diet and exercise plans to help you gradually lose weight the weight loss Ninja way.

Let the weight loss Ninja teach you how to constantly reduce your weight to finally get the perfect body you always dreamed about.

Stealthy - your secret to success in the weight loss battle. Avoid embarrassment, enjoy your food, get back into shape and get long lasting results.

Ninja Weight Loss Program Features

• Discover the most delicious foods that you can eat yet still lose weight.
• Get diet plans and meal recipes that you will enjoy eating.
• Learn what foods and beverages to avoid and just how bad they are for dieting.

• Learn how to get your body to accept fat-burning exercise.
• Reverse the effects of years of lack of exercise.
• Gradually tone and strengthen your muscles.

The Ninja Weightloss Method

If you are serious about shifting fat from your body and replacing it with a muscular and toned body shape, this weight loss strategy may be what you were looking for.

I prefer to call it a fat burning program since I don't actually care about my actual weight, only how much flab there is.

Before doing any of this, please consult your doctor and get a medical check up since it is fairly extreme.

Diet

I am basing my diet on the Atkins diet where you minimize your carbohydrate intake. This means avoiding bread, potatoes, cakes, sugar, pasta and milk. Replace dairy milk with soya milk. Get used to eating fruit, meat, fish and eggs. Check the labels on all food you buy to avoid carbs, hydrogenated vegetable oil (trans fats) and sugar. Look for high protein.

Oily fish is great such as tinned salmon and sardines. Also try grilled bacon, vegetables, chicken and fruit.

If you eat carbs, they give you instant energy but prevent body fat being released and burned as fuel.

Alcohol is bad for dieting but red wine is less of a problem than beer and sweet wines such as port. There are around 540 calories in a bottle of red wine.

Snacking is out, my way to avoid snacks is to have a cup of tea instead.

Breakfast is a very important meal so don't skip it. For lunch at work I exercise in a gym so don't have a meal. As I become hungry in the morning I eat a peanut. These have a lot of energy but are mostly protein. Usually I only need 1-3 peanuts to avoid hunger!

Exercise

Exercise is essential for fat loss. After exercising you will feel less hungry so will not have the same urge to eat.

At lunchtime, my body has no carbs available to burn so it has to burn fat which is great. Lunch time is off-peak at the gym so membership is cheap. There are 3 types of exercise I do.

Aerobic Training

Areobic is where I train with a high heart beat for 3x 10 minutes. I spend 10 minutes on each of 3 machines out of the treadmill, upright bike, rower, cross-trainer and stepper. On each machine I raise my heart beat to around 80% of my maximum since I can sustain this for 10 minutes at a time and burn a maximum number of calories with a puddle of sweat at the base of each machine. Following the workout, I will stretch each muscle and drink water to replace that lost through sweat.

Your maximum heartbeat is approximately 220 minus your age. The rate at which you train will depend on your level of fitness but you should aim to break into a sweat so you know you are burning fat.

One of my weekend routines is to wake in the morning and have a mug of tea with soya milk. This wakes me up and eliminates any immediate hunger. Then, around an hour later I go for a 25-30 minute jog around the local country lanes. This is a great way to burn off fat.

This sort of training burns fat and builds fitness and you can do it most days. However, there is a danger that you will burn away muscles such as arms and chest rather than fat. Look at distance runners for evidence of this. This brings us to the other area of training, muscle-building.

Muscle Building

Muscles look great, give you strength, protect you from injury (such as the back) and burn calories just being there.

To build muscles you do resistance training such as with weights or machines. The idea is to do sets of exercise with small numbers of repetitions of enough weight where you can only just complete 6-10 reps of each exercise.

After a muscle-building session, your muscles will feel very tired but pumped up and looking great. You should leave a day of rest between muscle-building exercises to allow the muscles to recover and grow.

I only train my upper body with resistance training so my legs are ok for frequent aerobic training where the leg muscles get plenty of exercise.

As your muscles increase in size, your body will burn more calories during exercise and rest.

Stomach crunches are a great way to firm up your tummy and get a quick reduction in waist girth.

Relaxation Training

Your body gets tired from exercise, so I rest on days where I swim. Swimming is a great way to exercise gently with low impact on joints and allows you to stretch your muscles and relax in the jacuzzi afterwards.

Other stuff you should do is walk more and use the stairs instead of lifts.

Summary

Combining regular exercise with appropriate food is the way to lose fat and maintain fitness and good body composition.

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