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Introduction

Let’s start this beginners guide on the TLC diet with a little mental exercise. When you go out, look around you and tell me what you see. I bet you will see an abundance of fast food restaurants and guess what’s in front of them? You guessed it…A never-ending line of people.

Fast food joints are known for serving up a dish of unhealthy food – unhealthy food that people continue to consume. Why? Because they can! People choose fast food because they live a busy life and are under the impression that they can’t go home and cook a healthy meal, because it will take hours to do.

This unhealthy lifestyle leads to obesity.

The health risks of being obese include:

Heart disease
Type 2 diabetes
Osteoarthritis
Nonalcoholic fatty liver disease
High blood pressure
Stroke

Reasons People Are Unhealthy

Most work available is white-collar
Children now spend more time playing digital games instead of playing outside
The foods low-income families can afford are unhealthy
The serving sizes of unhealthy drinks have increased
People buy more fast food and prepare fewer meals in their kitchen

This list could go on and on …

There’s an old Chinese proverb that does a good job at explaining why we need to watch what we put in our mouths. “When you’re thirsty, it’s too late to dig a well.” What this is saying is that you should not wait until you have an illness to start a diet, because by then, it may be too late.

The Need For Health In The Modern Age

There are many important reasons as to why you should get in shape today. What “getting in shape” means to me is you have strength, a baseline cardiovascular capacity, muscular endurance and flexibility, which all leads to a healthier life.

Believe it or not, the 21st century conditions could be damaging your health and you don’t even realize it. Let’s have a look at some of these modern-day health conditions being experienced …

Toasted Skin Syndrome

Have you ever heard of this? Have you ever balanced your laptop on your knees for a long period of time? Believe it or not, It can leave you with discolored skin!

The heat is generated by your laptop, it causes a rash that is similar to someone that has huddled to close to a heater in order to stay warm. Mind you, this has nothing to do with dieting or exercise – this is just showing you how our health is being affected in the modern age by technology.

Time Poverty

Oh yes, good old time poverty – so many of us are a victim of this. With family, work, running a home, and trying to take care of everything, we hardly find time to sit down and pause for a nice breath of fresh air. The more we rush, the further we struggle to meet deadlines we have imposed. The result? Our health. We deal with everything from insomnia, stress, depression and poor diet, which leads to obesity and many other health related issues. Many of us are simply doing too much and in return, this is taking a major toll on our health and well-being.

Living in Fear

Many will refer to this as “the 21st century fear.” Here we are, constantly staring at the threat of floods, disease, crime, hurricanes, terrorist attacks, toxic chemicals in food and so much more. We’re constantly focusing on those fears. We have become so worried about the things that “might” happen to the point that we have stopped enjoying life that is taking place in front of us. As you may already know, too much worry isn’t good for your health.

We may not be able to help you with toasted skin syndrome, other than tell you not to place your laptop on your lap for a prolonged time, but we may be able to help you with time poverty. This is where the TLC diet is going to come into play.

You see, in the modern day scenario, everything comes at a price. Our days and nights are filled with hectic schedules, unavoidable deadlines and innumerable hours of stress and excessive workload. With so much already on our plate, we cease to care about the food what we consume at the end of a long tiring day.

Most often, we are too tired to cook a healthy, nutritious meal post work and end up opting for the easier option: fast food and processed items. With the blooming technology, everything is just a click or a phone call away.

As we previously stated, most people settle for a comforting double cheese burger, pizza or fries to hush their roaring stomach every day. Although these food choices offer oodles of contentment and comfort, eventually they bring forth drastic side effects. Overtime, with continuous consumption, unhealthy food choices lead to several modern day ailments, such as diabetes, obesity, hypertension, depression, anxiety, high cholesterol and other related concerns.

Most of these complaints start out small but gradually turn into unavoidable chronic conditions. The best idea is to wake up, take action and prevent such ailments from deteriorating your health and fitness further.

For all those facing similar conditions, this short beginners guide brings a suitable solution to combat most of our modern day problems. It introduces the concept of the TLC Diet or the Therapeutic Lifestyle Changes program.

Are you ready? Let’s get started…

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Introduction

Firstly welcome to our beginners guide on Omega 3, I just want to say thank you for joining me as we embark on a quick journey of discovery into this somewhat miraculous fatty acid.

You’ve probably been hearing a lot about Omega-3 fatty acids lately – but what exactly are they?

Of course, most people understand that Omega-3s are good for their health, but they don’t know exactly why or how they work.

In this short no-fluff beginners guide to Omega 3, we will be going over what Omega 3 is, how it can optimize yours and your family’s health, how to choose a supplement and much more. Are you ready? Let’s get started…

Chapter 1 – What Is Omega 3 & Why Is It Healthy?

Considered one of the essential fatty acids, Omega 3s are essential to human health.

The problem is our bodies are unable to make them on their own!

So that leaves the food we eat as our main source of Omega 3.

Of course, we can, and most of us should, also take an Omega 3 supplement to ensure that our body has all of the important fatty acids that it needs to build muscles and maintain proper cell growth.

Omega 3s are considered a polyunsaturated fatty acid (PUFA) that is crucial to maintain proper brain function, growth and development.

An important anti-inflammatory, one of Omega 3’s jobs is to help prevent such degenerative diseases as arthritis, cancer, heart disease, and even memory loss.

Of course, Omega 3s also aid in keeping skin taut and smooth, thus playing an important role in keeping us looking younger longer. From warding off wrinkles, to helping to keep coronary arteries clear, Omega 3 fatty acids have been linked to all sorts of health benefits, which we will discuss in detail in the upcoming pages.

First, let’s look at the three main types of Omega 3 fatty acids: EPA, DHA and ALA.

Eicosapentaenoic Acid (EPA) is a very important Omega 3 fatty acid.

New research indicates that EPA can actually prevent a heart attack or stroke. One study even reported that people with low levels of EPA in their body are as much as 47% more likely to suffer a cardiac episode than those with sufficient levels of EPA in their system.

To keep a sufficient amount of EPA in your system, you would need to eat between 400 and 500 grams of cold water fish such as sardines, mackerel, or salmon 2-3 times per week. Few people, unfortunately, can stomach that much deep-sea fish. Even if you could, most experts warn against it since so many of the world’s fish are now contaminated with mercury and other toxins.

So what’s the alternative? Taking 1,000 mg of EPA rich fish oil on a daily basis is considered by most experts to work well at keeping EPA blood levels just as high as eating large amounts of deep sea fish. Keep in mind though, that EPA also needs DHA in order to work properly, so be sure any supplement you buy contains both.

What Is DHA?

Docosahexaenoic Acid (DHA) is another very important Omega 3 fatty acid needed by the body to achieve optimal health. It is one of the longest chains of PUFA’s found in Omega 3s. It is also essential to good brain function. Nearly one fourth of the brain is made up of DHA and without this important fat, you can suffer from several mental disorders, depression, or even Attention Deficit Disorder (ADD)!

In fact, scientific research has demonstrated a correlation between increased DHA levels and decreased incidence of Alzheimer’s Disease. Worse yet, without the right amount of DHA, your brain is unable to tell all of your organs what to do. Your heart can’t beat and your lungs can’t breathe without an order from your brain.

Even if a low DHA level doesn’t cause your body to go into catastrophic breakdown, it can leave you susceptible to a myriad of diseases or illness.

Now that you know how important getting the right amount of DHA is to overall health and wellbeing, you may be wondering what your best source of it is… fish oil.

You can get DHA laden fish oil in one of two ways:

By eating more fatty fish or by taking a DHA supplement. Either way, the important thing to remember is that both EPA and DHA are crucial Omega 3 fatty acids that you must get regularly in order to ward off disease.

Why is ALA Fatty Acids So Important?

Found mainly in dark green, leafy vegetables, flax seed, and walnuts, Alpha-Linolenic Acid (ALA) can do something other Omega 3 fatty acids can’t: if your body needs them, it can convert ALA into both DHA and EPA. This is a unique and wonderful ability, since our bodies needs these important Omega 3 fatty acids to stay healthy.

Omega 3 fatty acids are the good fats in our healthy diets. They are the fats our body needs to properly function.

They help keep our heart functioning at a healthy rate. Keeps our brains functioning as we age and help infants gain information. Omega acids also help keep our joints functioning.

While our diet recommends we limit our oil and fat consumption, we do need them. Fat and oil help keep our bodies at our peak performance. Fat is what keeps our bodies on the move, this is why it is best to get the healthier versions. The healthy oils provided by fatty acids help keep the fats consumed from turning into heart clogging cholesterol. This is also avoided when you limit your fat intake in your diet.

While adding Omega 3 fatty acids to your diet does have health benefits always discuss with your doctor. They will be able to provide resources for what source works best for your diet.

We have all heard the speech given that we need a healthy diet. Over the decades this became an issue with the invention of snack foods. It became easier to just grab the unhealthy snack foods instead of finding healthier alternatives. This is why the average diet is full of unhealthy fat, salt, and sugar.

Over the decades, we have seen the health problems involved with this diet. Including diabetes, heart attacks, cholesterol issues, hypertension of the heart, obesity. When you are used to an unhealthy diet it gets harder to reverse it properly. This process is much less complicated if you start with small changes and keep them so they become habits. This process can take up to a month of doing the new changes for it to become a habit.

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INTRODUCTION

What if I told you, you could burn fat 24 hours a day? What if you combined this all day fat burning with the perfect style of cardio and strength training to also shred your fat and maximize your metabolism? How do you think you would end up looking? How quickly do you think you could get into the top shape of your life? If your answers to these questions have excited you, I'm here with great news. YOU can burn fat 24 hours a day. The perfect way to compliment this 24 hour fat burning with cardio and strength training is also available. And the secrets to both these earth shattering revelations are here in this Guide. Put them into action combined with the rest of the methods I'm about to share with you and you will end up looking your best. And it will happen at a fast and furious pace!

Unless you have a medical disorder which prevents you from getting lean (which is very unlikely) you've been handed a clear plan, that works if you have the will to work it, the fortitude to build the new you. It's all about mastering your metabolism. Which is the key to learning how to burn fat 24 hours a day. Here's some of the things that we're going to cover: Diet Tips And Tricks To Burn Fat 24 Hours A Day.

There's been plenty of things written about diet, some of it worthwhile and some of it worthy of only being ignored. In our Guide you're going to get the most bang for the buck. Strictly what's known and proven to work to super charge your metabolism and get you ripped. With no filler. Cutting Edge Training Methods To Maximize Metabolism And Look Great.

After diet how your exercise is vitally important. Your training should be helping boost your metabolism, NOT slowing it down. We'll make sure of that. Supplement Strategies That Can Help The Fight Against Fat.

Don't make any mistake if you know how to filter out misinformation, there are many hugely powerful supplements that can not only burn fat, but also give you added energy when you need it. The secret is knowing what to take and when. And making sure that your safety always come first. The Lifestyle Choices That Bring All Your Efforts Together And Guarantee Success.

Getting fit and staying fit is all about lifestyle change and choices. With the right plan this doesn't have to be difficult, but it does have to be disciplined. The plan here in our Guide has worked again and again. It will work for you too, if you apply it! You’re holding in your hands the key to unlocking your metabolism and using it to help reveal your ideal body. A body that looks great, is packed with energy and feels like it's in its prime regardless of your age. These methods work equally well for men and women, the young and old.

When we're done you'll have the equivalent of a Master's degree in metabolism. And be ready and set to burn fat 24 hours a day! Thanks for giving me the chance to share this knowledge with you. Now let's get to work!

CHAPTER 1 - METABOLISM 101

Before we dig into how we can turn our bodies into a 24 hour fat burning machine, it's helpful to have an understanding of how metabolism works. Welcome to Metabolism 101. Try to pay attention! All About Energy Our bodies are always using energy. We use energy when we run, when we sit behind a computer screen and type, when we do a set of pushups, when we have sex. No matter what we do our body needs to raise up enough energy to perform the function. This is an inescapable fact of life, for better or for worse. We can split the things that our body does that require energy into two broad categories. The first is automatic functions. The second are functions we choose to perform. Some examples of automatic functions include our beating hearts, when our eyes twitch, the working of our livers and kidneys. We don't control any of these, but as we will see later in our Guide dietary and lifestyle choices can certainly affect how much energy we expend on them. The functions we choose to perform include absolutely everything else we do in our daily lives. Walk the dog? Or get up to grab the milk? No matter what we "do", it requires some sort of energy expenditure. All this energy is measured in a unit I'm fairly certain you are familiar with the unit. It's called a calorie. Metabolism is defined as "the caloric sum of both your automatic and voluntary functions that must take place in order for the energy forming process to occur." Metabolism can be broken down into four parts for our purposes here. They are: 1. Resting Metabolic Rate (RMR). This is, by far, the largest part of our metabolism. It counts for over 75% of our daily calorie expenditure. This is where the energy for all of our automatic body functions comes from. Can you see where even small enhancements here can add up to more pounds of fat lost week after week? 2. Thermal Effect of Feeding (TEF). This is the amount of calories we spend on storing, digesting and absorbing food. 3. Thermal Effect of Activity (TEA). The TEA is the area we can exert the most influence on. It's the amount of calories we spend on activities like cardio and doing strength training. For some of us it can amount to up to 30% of our caloric expenditure a day. 4. Adaptive Thermogenisis (AT). We can think of this as our bodies "adaptive" metabolism. It adjusts up and down based on changes in our environment. Things as varied as the temperature we are operating in to our mental state can affect AT. This is an area that can be greatly influenced to our fat burning benefit using the secrets you are about to learn in our Guide! These four pillars of metabolism are usually the enemies of the multitude of us who are trying to look our best and be healthy. We're going to do our best to make them

CHAPTER 2 - DIET COMES FIRST

When it comes to mastering your metabolism it should come as no surprise that diet comes first. It comes second and third too! Making smart changes to your diet is the quickest way to start shifting your metabolic gears in favor of burning fat fast. Follow these tips and no matter where your metabolism is now, it will quickly adjust to where you'd like it to be. Stay at a Caloric Deficit.

The first pillar of a successful diet plan is to be sure that you're not overeating calories. Now before you get nervous, this doesn't involve you having to do much math at all. Instead we're borrowing an old trick used by bodybuilding and fitness enthusiasts. Take your weight, in pounds, and multiply it by 10. This is the area you want to keep your calorie consumption in. If you weigh 220lbs that means you will eat 2200 calories a day. 175lbs? 1750 calories a day. It doesn't get much simpler than that. Never Let Yourself Go Hungry.

Now this may come as a shock, but to keep your body's metabolism burning, it is very important to eat often. There's no quicker way to cause your metabolism to shut down then to start starving yourself. Your body shifts into a low metabolic state when you go for longer periods of time without eating as a survival mechanism. Unless you use some fairly complicated dietary strategies when this happens you will retain fat. You may even pack more on as you lose muscle! Your goal is going to be to eat five or six meals a day, but to still eat in the area of your caloric number we determined above. By never getting hungry you are also setting the mental stage to be able to maintain our fat loss program. Believe me, experience has shown personally and with successful clients that if you avoid the feeling of restriction day in and day out you are much more likely to stick with any diet. This one included. The net caloric deficit will make sure you are losing weight. Your metabolism being high from eating five or six meals a day will aid the fight to be fit by taking off extra fat all day everyday. Eat The Same Meals Often.