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The 4 Critical Factors
to Achieving Your Dream Body

by Graham Foster

Pay close attention.

I'm about to tell you everything you need to know to get the dream body you've always wanted. You can do this WITH JUST the information I'm about to give you.

So if you're interested in achieving a body that's leaner, healthier, and more muscular, pay VERY close attention.

There are 4 (FOUR) Factors that anyone who wants to transform their body, needs to do or follow. No if's, and's, or but's.

There are NO SHORTCUTS. These MUST be followed.

The 4 Factors are:

1) Eat a Proper Diet
2) Do some Aerobic Exercise
3) Perform some type of Weight Training
4) Get enough Rest

1) Eat a Proper Diet

This first factor is extremely important. First off, before you can change your diet for the better, you need to know exactly what it is that you're eating on a daily basis.

The best way to do this is to write down everything you eat. You can use software for this or do it manually, using a book such as "The Complete Book of Calorie Counts", by Corinne Netzer.

Once you've looked at what you're eating, you have to make the necessary changes. For some, it may be as simple as eliminating junk food. For others, you need a complete overhaul of your diet.

What you need to eat, and what works best for most people is a diet properly balanced between Protein, Carbs, and Fat. That does not mean following a 90% carb diet, nor does it mean following a 90% Protein diet either.

Start off with something like a diet similar to a Zone-type diet where you're eating 40% carbs, 30% protein, and 30% fat. See how this works and then fine tune it. Make small adjustments week to week, for example increase protein 5% and decrease fat 5%, etc.

By doing this, and noting the change, you'll become a master at knowing your body and how it responds to different diets.

And eat ONLY until you're full. DO NOT eat past that, even if it means you're leaving food on your plate.

Make sure you get all your food in at least 4 meals a day and, preferably 5 or 6. By eating smaller meals, spaced throughout the day, you'll have better energy, and will increase your metabolism.

Don't eat too little! When you miss a meal or eat substantially less calories in a day than you normally would, your body goes into starvation mode. It thinks there's a famine coming & suddenly lowers your metabolism, will burn your muscle if it has to, but will preserve all the fat it has as long as it can. But now, when you go back to your regular way of eating, your metabolism is lower, so the same food that you ate before to maintain your weight, will make you fatter.

2) Aerobic Exercise

Aerobic exercise is important for 3 reasons.

1) It's very good for your heart
2) It helps to increase your metabolism
3) It burns extra calories

I recommend that you do some kind of aerobic exercise 3-4 times per week for about 30 minutes each time.

Now, you may burn only 200-300 calories during this time, which to be quite honest is not much.

However, your heart rate and metabolism are both elevated for many hours AFTER your 30 minutes of aerobic exercise and you could burn another 200-300 calories over the next 7-8 hrs.

Remember, the heart is a muscle, so do your aerobic exercise. And as a bonus, the calories burned will help you achieve your goals faster.

If you're already lean enough, you could cut down on the aerobic exercise to 2-3 times a week.

If you hate aerobic exercise (like sitting on a stationary bike), do what I do. Use this time to read a book or magazine you enjoy. You'll be amazed at how quick the 30 minutes is over.

3) Weight Training

Weight Training is extremely important because:

1) It builds muscle
2) Alters your body composition

I recommend training with weights 2 times per week, up to a maximum of 3 times per week. You can split the body up into 2 parts and do half one day, and the other half 3-4 days later.

Do exercises such as Squats, Bench Presses, Overhead Presses, Dips, Chin-Ups, Lat Pulldowns, and Deadlifts.

These basic, free weight exercises will pack on more
calorie-burning muscle than any machine ever could. They will also help you build muscle the fastest.

By performing exercises that involve large muscle groups, you are recruiting more muscle fibers when you lift, which will ultimately lead to better muscle gains for you.

Remember that every pound of muscle you gain, will burn calories just by existing. That is if you gain 5 lbs of muscle, you will burn extra calories EVERY DAY because that muscle needs nutrients to live.

So guess what? You can eat more and NOT gain weight. So do your weight training.

4) Rest

This last factor is the one that most often overlooked.

If all you do is lift weights, do aerobic exercise, and not sleep or rest much, you will quickly overtrain, and build up a lot of stress and completely stop your progress.

You'll be eating right, lifting hard, doing aerobic exercise, but if you get 4 hrs of sleep a night, you are wasting your time.

The body needs to rest. It's during this rest that your body will repair itself and get stronger. Please DO NOT short-circuit this process. Get AT LEAST 7-8 hrs sleep per night.

It will do WONDERS for your progress and FAT LOSS.

Follow the 4 Critical Factors I explained above and you will be well on your way to achieving the DREAM BODY you've always wanted.

Good Luck with all your Fatloss & Fitness Goals!


Graham Foster is the author of the best-selling book "How to Get the Dream Body You've Always Wanted in 12 Short Weeks or Less!" - a complete system to turn your dreams into reality!

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