A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
INTRODUCTION
If you think you are the only one that
should take off at least 20 pounds,
think again.
Nearly three-quarters of American
men and more than 60% of women are
obese or overweight. These are also
major challenges for America s
children – nearly 30% of boys and girls
BEFORE & AFTER 6 MONTHS ON THE FIT APPRENTICE
PLAN under age 20 are either obese or
overweight, up from % in .1
Despite all of the commercial diets, low fat foods, sugar free cookies, and
endless calorie counting, we are fatter than ever as a nation.
What can you do to leave the overweight/obese crowd forever?
The long list of chronic illnesses associated with overweight and obesity will
likely not motivate you to take action.
Therefore, let's focus on two subjective states of well-being which will
motivate you to act immediately and to stick with the program.
1http://www.healthdata.org/news-release/vast-majority-american-adults-are-overweight-or-obese-and-
weight-growing-problem-among
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
How You Look and How You Feel
Losing 20 pounds will make you look and feel like a new person.
In his classic book on body re-composition, the Four-Hour Body, Tim Ferris
states that "On a 1– 10 attractiveness scale, a 20-pound change in appearance is
the critical threshold for going from a 6 to a 9 or .”2
You certainly want to look and feel better, right? Who doesn t?
But, the million-dollar question is….
How?
How can you start to look and feel better?
The answer is in the exact system I used to lose 75 pounds in 6 months back in
2012.
Disclaimer
This cheat sheet is not intended as a substitute for the medical advice of physicians. The information provided in this
cheat sheet is designed to provide helpful information on the subject discussed; how to beat obesity. This information is
not meant to be used, nor should it be used, to diagnose or treat any medical condition. The author is not responsible for
any specific health or allergy needs that may require medical supervision and is not liable for any damages or negative
consequences from any treatment, action, application or preparation, to any person reading or following the suggested
2The 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman by
Timothy Ferriss
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
plan in this cheat sheet. References are provided for informational purposes only and do not constitute endorsement of
any websites or other sources.
The Fit Apprentice™ Plan Cheat Sheet
Follow this system and you will look and feel better in only 3 months.
1. Your Baseline Photos
Before reading further, get your camera/phone, and take your pictures now.
From the front, from the side and from the back. You have to see what you
really look like today.
Do NOT get discouraged from the pictures.
When you are craving cookies/chocolate/candy or eating too much, look at
these pictures.
Use these pictures to stop cravings and binges.
Your true pictures today are the reality check you need to keep you motivated
and stick to the program.
2. Trust the Wisdom of Your Body
Your body is much smarter than you are.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
Your body digests food, assimilates nutrients, and breathes for you, when you
are awake and asleep.
You are not in control of these functions.
The inherent wisdom within the cells of your body keeps you alive.
Your body is always trying to make you healthier.
Get out of the way, stop loading your body up with processed junk.
As soon as you put trust in the wisdom of your body, you will see the changes.
3. Body Composition Scale
Get a scale that gives you weight, body fat percentage, water percentage and
BMI.
The benefit of knowing these variables is that you can see if you are getting
fitter.
You want your BMI to drop to normal levels, between 18.5 and 24.9.
In addition, your water % should be at 60 or above.
A smart scale with WIFI connectivity is Weight Gurus.
The Weight Gurus scale will connect with your phone and display your results.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
Now that you have your scale, I want you to weigh yourself every day.
Write down your starting weight, bmi, body fat percent, water percent.
Now you have your baseline.
The scale will reflect to you every day how you are doing.
Your scale is a powerful tool to keep you on track.
Read the embarrassing situation you might find yourself in when you do not
weigh yourself every day right here.
Baseline Photos and 6 Month Results
4. Real Food is Your Friend
Long time dieters think that food is the enemy.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
It is not real food that makes you fat. Processed food, manufactured food, junk
food, that is what makes you fat.
I know this is very bad news if you love snickers, pop tarts, chips, pretzels,
Pepperidge farm and ben & jerry's.
But, do not worry.
Your body will transform, once you start eating real food.
What is real food?
Think of produce, like fruits and vegetables.
Vegetables are more than a slice of tomato and onion on your turkey
sandwich.
How about okra, bok choy, Brussel sprouts, asparagus, cauliflower, zucchini,
spinach, mushrooms, peppers, watercress, or broccoli?
Now we are talking. Every day, you need to have more vegetables than you
thought possible.
Vegetables will help to transform your body.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
Your body craves the nutrients that are found in simple green vegetables.
And whole grains, like oatmeal, kasha and quinoa. Beans, legumes and nuts.
Eggs, fish, and yogurt.
End your hunger strike when you want to burn fat. Starving yourself will not
work.
Your body will hold onto fat when it thinks you are in a famine.
Feed your body with nutritious food.
Your cravings for junk will dissipate the more you increase your vegetable and
real food intake.
Stop skipping meals, especially breakfast.
You need the bulk of your calories for the day time, not in the evening when
you are going to sleep.
Recommended reading: Real Food Daily
5. Eat at Regular Mealtimes and Stop Eating Between Meals
Eat breakfast, lunch, a snack and dinner.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
Start eating early in the day.
No more doughnuts and coffee for breakfast.
Or highly processed yogurts.
Bagels will not cut it, except for one day a week.
You need to fuel your body.
Do not punish your body by going long periods of time without food.
Your body needs the calories to take care of the business of keeping you
healthy and alive.
Make a meal schedule that you can live with and stick with it.
For example; breakfast at 8, lunch at 12, snack at 3 and dinner at 6 or 7.
Do your best to reduce the amount of food you eat as the day ends.
Have your larger meals earlier in the day and by the time evening rolls
around, have a lighter meal.
Once the sun sets, your body wants rest, not fuel.
You do not need more calories in the evening.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
6. So, What Do You Eat?
Here is an easy way to structure your meals.
Start off with a whole fruit.
Have a grapefruit, cherries, lychee, grapes, apple, blueberries, whatever it is
that you like.
Now, add a whole grain to the menu, like oatmeal, buckwheat, quinoa, barley
or brown rice.
Add a protein and a healthy fat and spice to taste.
You can have egg, fish, tofu, chicken, turkey, or a vegetarian protein, like
beans, legumes or nuts.
Take breakfast for example.
• Take a banana, blueberries and grapes.
• Cook up a cup of old fashioned rolled oats in water.
• Mix in the fruit and sprinkle some cinnamon on the oats.
• Make an omelet or hard-boiled eggs, or just add a tablespoon of peanut
or almond butter.
This bowl of oatmeal with fruit and peanut butter or eggs can keep you full for
hours.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
You can use the same pattern for most meals.
For lunch you can have an orange to start off and then a salmon avocado sushi
roll or a turkey sandwich on whole grain with many vegetables and avocado.
Easy snacks revolve around a fruit and some nuts, like an apple and a handful
of almonds.
7. Make Sure to Have Vegetables Every Day
Don't forget to have your vegetables.
Dinner is a great time to make sure you get in at least one cooked vegetable.
For example, asparagus and mushrooms with salmon and sweet potato.
Have as many vegetables as you like.
Limit protein and carbs to portions about the size of a cup or of the palm of
your hand.
Never get too full at any meal, even with healthy food, and certainly junk food.
Experiment with new vegetables whenever you have the opportunity.
Try out bok choy, beets, broccoli, okra, watercress, zucchini, squash and any
other fresh vegetables you find in the market.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
Keep it simple, you do not need to have 30 different recipes, unless you want.
Simple foods and meals will result in the most spectacular results.
Recommended Reading:
You can learn how to cook vegetables from this simple recipe.
I use the same spices for most vegetables and they still taste great.
If I did, so can you.
Learn how to cook asparagus with shitake mushrooms on the stove Nepali
style and you will amaze your wife, girlfriend and Mom!
8. Start Moving
You must start moving, today.
Get up and go walk, outside or on a treadmill.
Even if you must take 3 ten-minute breaks, you need to get 30 minutes of
movement every day.
Your body needs to move to stay healthy.
Stop punishing your body by sitting like a statue all day, at work or in front of
the tv.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
If you can afford 30 minutes straight of walking, that is even better.
Once or twice a week when you have more time, like a weekend, walk up to an
hour.
As you get more fit, pick up the pace of your
walking/running/swimming/biking/rope jumping.
Strength training a few times a week is also a great addition to your exercise
program.
If you are more advanced, there is nothing greater than weight training to
start building muscle.
Resistance training will polish off your body transformation faster than
anything you could possibly imagine.
But at the least, start walking to establish a base pattern of 30 minutes of
movement every day.
Learn more about the spectacular benefits of weight training from the
following articles:
26+ Incredible Benefits of Deadlifts
How Deadlifts Change Your Body
Start Doing Push Ups Today – Learn Why!
9. Switch from Processed to Real Food
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
As much as possible, eat real food.
Real food can be found mostly on the perimeters of your supermarket aisles.
Fresh vegetables, fruits, whole grains, legumes, beans, nuts, lean proteins like
fish, eggs, turkey, chicken and meat, and healthy fats like avocado, peanut
butter and olive oil.
Stop relying on fast and convenience foods.
That is how you got to being overweight or obese in the first place.
Obesity is not complicated; eat the foods advertised on tv and you will get fat.
Eat real food that is processed as little as possible and surprise, you will get
fit!
10) Invest in Yourself
Stop investing in junk food manufacturing companies.
Think about the amount of money you spend now on food and entertainment
that is ruining your body.
Alcohol, sweets, cookies, treats for every possible reason; commuting,
hanging out at the bar, ballgames, waking up, breaking up, making up!
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
Start investing in yourself.
Buy more quality food.
It is worth paying a bit more for food, for the great gains in your health.
Invest in your own health, you are worth it.
Aren t you?
11. The Daily Weigh
Weigh yourself daily to stay on track.
Do this the same time every day, or at least most days of the week.
Your scale will reflect back to you how you are doing.
If your weight goes up, think back to what you ate and how you moved
yesterday.
When the trend is going in the right direction, keep on going, great job!
Use your scale to stay on track, not to be obsessed.
Your scale is a tool to help you achieve your ideal body weight.
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
12. You Do Not Need to Count Calories
Counting calories is not necessary.
Just eat real food most of the time.
Every week has about 28 to 35 meals.
So, if you splurge a couple of meals a week, because you had to go to a
wedding or event, do not worry.
It is not a big deal, you need to be able to celebrate with family and friends as
well.
Stay on track most of the time, and these small indiscretions will not harm
you.
Just be sure to have one slice of cake and not the entire cake! Be realistic in
your portion size.
Have one serving, not the entire Viennese Table.
13. Celebrate your Weight Loss Success with Clothing or other rewards, and
Not Junk Food
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
A Beginner’s Fat to Fit Transformation Plan Cheat Sheet
From https://hashimashi.com
You better not lose a hundred pounds and then celebrate with ice cream.
Instead, get a new suit or a new dress.
Or a watch, a piece of jewelry, or a vacation.
Do not go back to your old habits that got you
obese in the first place.
Instead, keep improving on your success.
Always work on getting fitter, and not fatter, this
will be good for you and all who care about you.
Please let me know your results, which I know
will be spectacular.
Good Luck!
Richard at https://hashimashi.com
Copyright @ 2018 Fit Apprentice Plan https://hashimashi.com
