LOSE INCHES 4 EVER

YOUR PERSONAL WEIGHT LOSS

INFORMATIONAL BOOKLET

LOSING INCHES Fast

www.LOSEINCHES4EVER.COM

Congratulations for taking the first step towards a thinner, healthier, more beautiful you! Because you ordered this report from loseinches4ever.com you are ready to become the master of your body. If your dieting efforts have been met with related failure, know that you are on your way to successful weight loss forever! Losing Inches Fast, Losing Weight Forever the Booklet is about empowering you to get started towards your weight loss goals for quick, permanent changes. Keep in mind; you dont have to take severe action to get results. Working out for hours at intensity levels that challenge your physical ability to the point of squelching your motivation is not required for a long term impact. This booklet will reveal to you 5 secrets to boost your metabolism so you get results. Knowing where to start is often a challenge. Too many times we lean on fad diets and magic pills that claim to have the answers. Whether its a meal plan that delivers food to your door, or sublingual hormones you take before every meal, the problem remains the same. You are denied of the information and habits that create long term results. Fads are band aids to weight loss. What you will find in the Lose Inches Fast, Lose Weight Forever booklet is straight forward information. No fluff. The information is delivered in concise information. If youre looking for story telling you arent going to get that here. If you want to be told being overweight is not your fault, this isnt the guide you need. However, if you want to boost your metabolism, see your waistline shrink and have information that changes the way you think about food and your body, this booklet is for you. With this information you will be able to start developing habits today that will impact you for a lifetime. By purchasing this booklet you now have at your fingertips the opportunity to receive support for your weight loss goals. Vilma Blum, a registered nurse with years of experience in the areas of health, nutrition, and wellness, offers herself as a resource for those who are motivated, perhaps desperate to reach their dieting goals. Vilma is just a mouse click or phone call away and can help you define your goals, guide you in your progress, and provide individualized support to maximize your results. Visit her at www.loseinches4ever.com. Read the posted information that continues feeding your mind with information that will make a difference in your life today and forever and contact her if you would like some guidance. Congratulations! You have just embarked on an exciting journey. Take small actions today to make big changes in your future. The time has come to lose inches and lose weight FOREVER! Visit www.loseinches4ever.com today.

About Vilma Blum

Vilma Blum is a registered nurse and massage therapist who wants to share her knowledge and experience to be able to feel confident to find your way even if you may have some health issues you need to overcome. Our mission is to lose inches. Along the way weight goes down and health issues disappear. We have lost inches, weight goes down, and we feel great about ourselves and the great accomplishment is improved health. That impacts our relationships, family and work and we now are able to achieve our dreams. This is only the beginning to feeling, doing, and being better.

We have many resources available in assisting you to find the success you are looking for. Our goal is to be your advocate. This booklet will provide the information. Some of you will take it and find success. If you are someone who would prefer one on one contact or coaching we are available for that as well. Visit our website and feel to contact us if you have any questions. www.LOSEWEIGHT4EVER.COM

5 Things I Need To Do To Start Losing Inches Right Now?

1. Take supplements: at a minimum the first 3 list included 2. Exercise only 20 minutes 5 days each week. I pick Monday through Friday and not worry about the weekend. Everyones schedule is different; the choice here is to make it work for you! 3. Cut all your food portions in half and put the other half away. 4. Do not eat until you are full. Learn to understand your hunger signal 5. Take 3 beginning measurements. Dont measure your success based on the scale (although I do weigh myself daily, some say that is really bad, hmm) but on the results in inches. With inches lost weight just begins to falls of and what you really want is to fit into your skinny clothes, yes!

What Supplements Do You Take To Improve Weight Loss? 1. CLA w/ Tonalin conjugated linoleic acid :
The scientific studies have discovered 4 ways it may fight obesity: a. b. c. d. Reduce fat storage after eating Increase fat burning or metabolism Increase the speed fat is broken down in fat cells Reduce the number of fat cells in our bodies

2. L-Arginine:
Different functions in the body: a. Wound healing b. Helping the kidneys remove waste products from the body c. Maintaining immune and hormone function d. Changes into nitric oxide (NO). Nitric oxide is a powerful neurotransmitter that helps blood vessels relax and also improves circulation and may help improve blood flow in the arteries of the heart

3. Chorella:
Benefits of Chlorophylls a. Aids in processing more oxygen b. Cleanses key elimination systems: liver, colon, blood c. Purifies and cleans toxins in blood d. Eliminates mold in the body e. Neutralizes bad air your breathe in f. Promotes growth and repair of tissues

4. Krill Oil:
In fact, recent clinical studies showed Krill Oil to... a. Reduce your risk of a cardiovascular "event" by up to 45% b. Vanquish artery-clogging LDL "bad" cholesterol by up to 55% c. Reduce harmful triglycerides by up to 27% d. Slash heart-damaging inflammation by as much as 29% e. Raise HDL "good" cholesterol by as much as 43.92% f. Soothe the pain and discomfort of stiff joints by up to 29% g. Boost your memory and mental focus by as much as 48% h. Reduce facial wrinkles by up to 51% i. Increase your energy by over 50% j. Decreases the physical and emotional effects of PMS by up to 47%

5. Astaxanthin:
a. Boosts immune function b. Improves cardiovascular health reducing C-Reactive Proteins (CRP),triglycerides and increasing beneficial HDL c. Protects eyes from cataracts, macular degeneration, and blindness d. Protects brain from Alzheimers and dementia e. Reduces risk of cancer by stimulating apoptosis (cancer cell death) and inhibiting lipid peroxidation f. Improves recovery from spinal cord and central nervous system injuries g. Reduces inflammation from all causes, including arthritis and asthma h. Improves endurance, workout performance and recovery i. Relieves indigestion and reflux j. Improves fertility by increasing sperm count and strength k. Prevents sunburn and protects from radiation effects of sun, x-rays, scans l. Reduces oxidative damage to DNA m. Reduces symptoms from pancreatitis, multiple sclerosis, carpal tunnel syndrome, rheumatoid arthritis, Parkinsons, Lou Gehrigs, and other neurodegenerative disease

6. Vitamin C:
a. b. c. d. e. Anti-oxidant Improves production of neurotransmitters and hormones Forms collagen Boosts immunity Prevents cardiovascular disease

7. Vitamin B complex:
The benefits of B vitamins are great: a. b. c. d. e. Ease Stress Treat anxiety and depression Aid memory Relieve PMS Reduce heart-disease risk

8. Spirulina:
Health Benefits a. b. c. d. e. f. g. h. i. j. Boosts immune system Improves digestion Reduces fatigue Builds endurance Natures detoxifier Cleanse the body Controls appetite Maintains healthly cardiovascular function Supports the liver and kidneys Reduces inflammation Benefits people who suffer from allergies

9. Aloe Juice:
One of the most popular natural products today a. Boosts immune system b. Anti-inflammatory properties: alleviates inflammation, skin irritation, burns and wounds c. Decreases acid reflux symptoms: stomach aches and heartburn d. One of the best detox foods you can ingest. Improves digestion and cleanses your colon.

What Exercises To Start with To Lose Inches Now? 1. Simple Pilates exercise: 20 min
See attached paged, feel free to do any variations of the exercises you see as well as do not do the ones that hurt or compromise you

2. Interval training: 20 min

So this is either on a bicycle or on the treadmill a. 2 minute warm up b. 8 cycles of: 30 secs peddle or run as fast as you can, 90 secs to recover. Complete a minimum of 4 cycles and work your way to 8 c. 2 minute cool down d. All this equals 20 minutes

3. Walking Program: 20 30 min 4. Jump Rope: 5 10 min 5. Cardio and Weight Training:
Work with a trainer to learn the correct way to use machines

Basic Pilates Exercises Lose Inches 4ever

The Hundred
Optional: legs at 90 degrees Muscular focus: abdominals, breathing Tips: Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up--don't get caught up in your shoulders and neck. Do for a count of 100

Chest Lift
Pelvic Tilt

Muscular focus: abdominals--especially upper abs Tips: This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up & roll down. Do a count of 10 curls in center, right, left, center. Do a count of 10 with pelvic tilt in center, right, left, center.

The Roll Up

Muscular focus: abdominals Tips: Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat. Old fashion sit up nice and stretched out and then come up lifting each section and go down in sections. Do 10.

One Leg Circle

Circles forward, backward big, little Scissors: 10 slow, 10 fast Bicycle forward, backward Muscles: abdominals, thighs, hip flexors Tips: The abdominals keep the pelvis stable as the leg moves. No rocking and rolling! First 10 simple lifts with each leg up and down. Next 5 large circles forward backward, 5 small circles forward backward each leg, then, 10 scissors slow, 10 fast, 10 bicycles slow, 10 fast

Rolling Like a Ball

Muscular focus: abdominals Tips: Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by throwing the upper body back. Do 3 6

Open Leg Balance

Muscular focus: abs, hamstring stretch Tips: Use abdominals to control the pose. Try not to pull on your legs for balance. Hold for 10 30 seconds 3 6 times

The Side Kick Series

Circles forward, backward big, little Scissors: 10 slow, 10 fast Bicycle forward, backward Muscles: abdominals, all thigh muscles--especially inner thigh Tips: The ribs should stay lifted throughout each exercise. First 10 simple lifts with each leg up and down. Next 5 large circles forward backward, 5 small circles forward backward each leg, then, 10 scissors slow, 10 fast, 10 bicycles slow, 10 fast

Front Support/Plank

Muscular focus: back extensors, abdominals, shoulders, arms Tips: Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you engage the legs and imagine squeezing the sit bones together, the exercise will be easier. Optional instead of plank do sets of push ups.

Saw

Muscular focus: hamstrings, inner thigh, oblique abdominals, back stretch Tips: Keep your hips anchored & level as you turn to the side. Extend energy through the back arm even as you reach forward. Do minimum 5 each side

Mermaid

Muscles: side stretch Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down. Do minimum of 3 each side

Remember: any exercise that compromises your joints or increases you pain do not perform. Also feel free to add any variations to the above that you prefer and enjoy doing.

Body Mapping Chart Date: _______ Weight_________ Above X_________ Below X_________ Waist___________ Hips____________ Inches:__________ Total Inches Lost ________________ Date: _______ Weight_________ Above X_________ Below X_________ Waist___________ Hips____________ Inches:__________ Total Inches Lost ________________ Date: _______ Weight_________ Above X_________ Below X_________ Waist___________ Hips____________ Inches:__________ Total Inches Lost ________________ Date: _______ Weight_________ Above X_________ Below X_________ Waist___________ Hips____________ Inches:__________ Total Inches Lost ________________ Date: _______ Weight_________ Above X_________ Below X_________ Waist___________ Hips____________ Inches:__________ Total Inches Lost ________________ Date: _______ Weight_________ Above X_________ Below X_________ Waist___________ Hips____________ Inches:__________ Total Inches Lost ________________

Lose Inches Fast, Lose Weight Forever

Special Reports

The special reports you were promised follow this page. You will find in depth information about boosting your metabolism, the truth about your genes and what role they play in your weight, and a secret that will help you stay motivated through the various phases of your weight loss plan.

This information is as valuable as you make it. So, read it. And read it again. Think about the role this information has played in the perception of your body and your health in the past, and what role it can play in the future to help you reach your goals.

If there are topics you would like see addressed at my website, please visit www.loseinches4ever.com and post a question you would like addressed. If you would prefer to communicate for individualized feedback, please send and email to loseinches4ever@gmail.com. You will receive a quick response to help you get started towards your weight loss goals.

SPECIAL REPORT #1

Your Metabolism and Weight Control

Metabolism is the rate at which your body burns fuel for energy. Your level of activity, the types of food you eat and your genetics all play a part in your basal metabolic rate or BMR. Essentially it is the minimum caloric need to live. Your body burns calories all on its own just pumping your blood through your system, breathing, keeping your body at an appropriate temperature, and processing food. BMR is the amount of calories you would need if you were a couch potato, laying around all day. Even though you may be lazy, your body still requires fuel just to function. The problem is we tend to eat more calories than we burn. We gain weight when the calories taken in exceed the calories we burn -uh, duh! We all know this, but hearing it again is always valuable. Read on. There are many factors that impact BMR that can't be controlled, such as, gender, genetics, environment, etc. When you think you're doing the right thing and you begin dieting, this can actually slow your metabolism. Consider this a side effect of dieting.

The good news is we can fight against these slowers of metabolism by exercising. By getting the blood moving and engaging in physical activity, our body temperature increases. The result of this increased temperature is the need for more fuel. Your goal with exercising should be twofold: to increase oxygen (this fuels you at the cellular level) and to increase muscle mass. If you increase muscle, your body burns more energy throughout the day, even when you sleep.

THE HIGHER YOUR LEAN BODY MASS, THE HIGHER YOUR METABOLIC RATE!

Know it. Embrace it, and do something about it. Get moving and include resistance training. This includes weights, resistance bands, even Pilates. In fact, walking with 2 or 3 pound weights (my favorite form of exercise) will prove beneficial to your metabolism and your waist line.

SPECIAL RESORT #2

Are You A Victim to Your Genes?

Consider this... The Pareto's Principle or the 80/20 Rule states that states 20% of the people own 80% of the wealth. With regards to management this rule is also applied asserting that 20% of the people do 80% of the work. Good information to have. Believe it or not, the Pareto Principle also applies to your health, and this is scientifically proven. Scientists have discovered that genetics play a lesser role in obesity and many health issues than previously thought. According to the World Health Organizations report on Obesity (2000) it has been determined that:

"While it is possible that single or multiple gene effects may cause overweight and obesity directly, and indeed do so in some individuals, this does not appear to be the case in the majority of people."

In fact you can put less than 20% of the blame about your weight on what traits and medical conditions you've inherited. This is the connection to the 80/20 rule. What you choose to eat accounts for 80% of your weight and health. 20% is Genetic.

Learning this causes a shift in responsibility for many who discover this fact. It's daunting, but to many a relief. With this knowledge you no longer have to be a victim to what you thought was holding you back from your health and fitness goals.

Here's the food for thought...

You do not need to be a victim to your genetic code when it comes to weight loss and physical health. You already know a combination of diet and exercise is necessary for optimal health. Most people believe it is exercise that really improves the quality of health. Here's the news. The 80/20 rule for health that will change the way you look at your plan for health. How you fuel your body is more important than the exercise you get. 80% of your physical rewards come from the way you fuel your body, the choices you make each day. The other 20% of your physical appearance and wellness result from the exercise. Yes, that's it

So, keep in mind that decisions you make about food, are going to contribute to as much as 80% of your appearance and your health. It's time to start looking more closely at how you fuel your body on a daily basis. That's not to say give up on the on exercise because exercise and fuel work together to optimize your efforts.

Eat well. 80% of your health depends on it!

SPECIAL REPORT #3
The Power of Visualization and Weight Loss So you're looking to make some changes in the New Year. Changes in your health and physical appearance. If that's the case I commend you for your efforts on improving the quality of your life. Let's face it, if we don't feel good about ourselves, daily living becomes weighted down with dissatisfaction that permeates our mental, physical, and spiritual well being.

The question is, how do we get started and more importantly, how to we maintain the stamina to stay dedicated to our wellness? Two simple questions that present a challenge. Getting started is half the battle. But before you begin with action you must prepare yourself mentally. Here's a suggestion. Take a moment to visualize how you see yourself at your best.

The brain -body connection can't be denied. What we think about becomes reality. Your perception creates your reality. Because this is true, your number responsibility to yourself is to control your thoughts. Your first step is to begin thinking of yourself in healthy ways.

Internal dialogue is the compass of your outcomes, so choose your thoughts very carefully. Seeing yourself as one who lacks discipline will result in you demonstrating little discipline in your life. In your mind, if you perceive yourself as a health nut, your actions will reflect the same.

Let's not forget that what you say aloud about yourself projects out to the world. And guess what comes back to you? That's right, what you speak sets a tone about how you feel about yourself. Your brain listens to your spoken words and your spoken words impact your internal perceptions which are linked to our emotions.

Whether appearance or health get a picture in your mind of how you want to look and feel. Meditate on the picture of the better version of yourself. Take the time to find the quiet in your mind and focus on your better you. As you're visualizing feel the positive emotions that you feel seeing yourself this way. It's powerful to tap into these emotions.

These positive emotions will be the fuel that maintains your focus on your goals in the future. Make it a daily ritual. Exercise those emotions so you can reprogram your brain to believe your aspirations are possible.

Where the mind goes, the body will follow.

This week, begin building the habit of positive visualization and speaking from a place of positivity. Changes may be subtle, but over time positive visualization has residual effects that will bring you amazing results.

Thanks for reading: Lose Inches 4ever

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Blessings from Vivian Beck & Vilma Blum