RESULTS!
for your body and goals.
This program by IN2 Nutrition provides you with the information, tools and support you need to safely reach your health and fitness goals. Specialists from around the world helped create this results-focused system that is ideal for everyone including: professional athletes, fitness enthusiasts, those with diabetes, high cholesterol, heart disease, obesity and weight management problems. As you implement our proven strategies, you will quickly find yourself with more energy, a fit body and control over your eating habits.
It's human nature to want to look good, feel great and perform at peak levels. In fact, almost everything we do each day is aimed at satisfying these strong desires.
The bad news is that we live in a society where the abundance of junk food and the inconvenience of nutritious food products make it nearly impossible to remain healthy and fit. Also, we consume large amounts of food and drink to relieve stress, occupy boredom, enhance social interactions and satisfy lonely moments.
Furthermore, the marketers of fad diets, miracle drugs and do-it-all fitness equipment usually offer false hope. This has caused many people to quit their pursuit of staying healthy and fit due to skepticism, minimal progress and the lack of personal attention.
The good news is that we have developed a complete system that is guaranteed to provide you with maximum results in minimal time. You will gain the knowledge, power, and confidence you need to maintain optimal health and fitness forever.
1. AWARENESS. DESIRE. DECISION. ACTION = RESULTS
With all we can give you, there is something we cannot provide. The DESIRE, or more importantly the DECISION to take ACTION. We know that if you take action you will get results. We have helped thousands of people; many just like you. By taking action, you will be amazed by how your overall quality of life will improve when you:
Achieve your Ideal Body
Feel Great
Lower your Cholesterol
Stabilize your Blood Sugar
Boost your Metabolism
Perform at Peak Levels
Elevate your Self Esteem
Getting started with anything new is often the most difficult step, but you have already started the process. Just finish reading this booklet and you will have completed the first step. Taking action may take a little more effort but we guarantee that the rewards will far outweigh the effort required.
All you need to do is make the decision to TAKE ACTION . . . and we guarantee RESULTS.
2. Good Nutrition is THE KEY to Your Success
Good eating habits are critical if you desire to look good, feel great and perform at peak levels. The primary focus of this program is aimed at helping you eat NUTRITIOUS FOOD, in the PROPER AMOUNTS, at the RIGHT TIME. With our program you will increase your energy, lose unwanted body fat, improve your mental clarity, stabilize your blood sugar, elevate your immune system, improve your sleep, lower your cholesterol and balance your hormones. In fact, up to 80% of your results will be provided by nutrition alone. We will also provide you with an effective exercise routine designed specifically for your goals and experience level.
Nutritious Food. Proper Amounts. Right Time.
What you eat and drink has a direct impact on how you look, feel and perform. Poor eating habits lead to less energy, impaired mental focus, poor physical condition, reduced productivity, and less than ideal health. Eating nutritious food, in the proper amounts, at the right time is critical if you are serious about getting healthy and fit. Although this may sound simple, it is a daily struggle for almost everyone in our fast paced society.
Nutritious Food
We live in a society where nutritious food is hard to find. Most of the affordable convenient foods are highly processed, chemically altered and nutritionally deficient. We will help you identify and obtain the most nutritious food items available. We have carefully researched and selected items based on many factors including: macronutrient contribution, micronutrient contribution, glycemic index, availability, taste and manufacturing methods. Your website contains a complete list of the most nutritious food items that will help you fuel your body and reach your goal.
Macronutrients (carbohydrates, protein and fat) play the leading role in your pursuit of a lean, attractive and healthy body. Each serves a unique purpose and is vital for your body to operate at peak levels. Consuming the right amount of macronutrients at each meal is essential for those trying to increase energy, lose fat, and improve health.
1. Carbohydrates are the main source of fuel for your body. Eliminating or dramatically reducing intake of carbohydrates can lead to low energy, impaired mental function and a negative impact on your immune system. Each gram of carbohydrates contains 4 calories.
2. Protein is used to build and repair your body. Eliminating or dramatically reducing your intake of protein can lead to a slower metabolism, loss of muscle tissue and unstable blood sugar levels. Each gram of protein contains 4 calories.
3. Fat is a necessary macronutrient that helps keep you satisfied between meals and helps to balance hormones. Some types of fat help reduce inflammation and contribute to keeping the skin youthful. Eliminating or dramatically reducing intake of fat can lead to unnecessary hunger pains, unpredictable mood swings, premature aging and unhealthy looking skin. Each gram of fat contains 9 calories.
Eating a balance of carbohydrates, protein and fat at each meal is the best way to remain completely satisfied.
Micronutrients (vitamins, minerals, etc.) help your body to function properly and fight off sickness and disease. Your mind and body will struggle to perform at optimal levels if you are deficient in one or more micronutrients. Micronutrients are not a source of calories and will not impact your weight loss efforts. Most fruits and vegetables are a great source of micronutrients.
Glycemic Index is a number primarily associated with carbohydrates. It reveals how fast a food item is converted to sugar (glucose) by your body. Choosing items with low glycemic values is important if you are trying to lose fat and stabilize your blood sugar levels. Stabilized blood sugar levels are a critical part of the fat loss process that will be explained later in this booklet.
Availability of nutritious food products is limited in our fast food dominated society. Your website contains a list of the nutritious food products available in your local grocery stores and fast food restaurants. Depending on your location, you may need to visit a local health food store to locate a couple of items.
Taste is a very personal and important factor. Please keep an open mind to trying new foods. We have combined nutritious foods into great tasting and easy to prepare recipes. There is a good chance your current eating habits include an abundance of saturated fat, sugar, flour and artificial flavors. As you continue to eat more nutritious foods, your taste buds and body will begin to desire nutritious foods more frequently.
Manufacturing Methods can vary tremendously between similar products. It’s unfortunate, but most companies that manufacture and prepare your food do not care if you are unhealthy or overweight. A good example of this is items labeled FAT FREE that contain “mono and di-glycerides”. This is just another name for FAT. Keep in mind that not all products are created equal and some manufacturers use misleading words in an attempt to make a sale. Learning to read food labels is necessary if you desire optimal health and fitness.
3. Proper Amounts
Eating the proper amount of macronutrients (carbohydrates, protein and fat) is critical if you desire a lean, healthy and fit body. We have developed a scientific method to determine exactly how many grams of carbohydrate, protein and fat you need to properly fuel your body while reaching your goal. We refer to this as your Nutrition Formula.
Your Nutrition Formula is based on your gender, age, weight, body fat percentage, activity level and goal. Notice that some of the factors we use to determine your Nutrition Formula will change as your body changes. Your website contains a tool that allows you to instantly calculate and continually update your nutritional program.
We use your Nutrition Formula to build over 250 perfectly portioned recipes. Each recipe is portionized specifically for your body and goals.
4. Right Time
Eating properly portioned meals at consistent times is critical in stabilizing your blood sugar levels, elevating your metabolism and improving your health. The actual time of your meals is not as important as the amount of time between meals.
Your website determines the optimal number of meals you should have each day to satisfy your nutrition needs. For most of you this will be 5 meals per day, but competitive athletes and fitness enthusiasts may need up to 8 to satisfy their nutrition needs. Your website automatically schedules the best times for you to eat your meals.
The charts below demonstrate how you can eat the same number of calories per day at different times. Remember that the spacing between meals is more important than the actual time of the meal. This should help reject the idea that eating after a certain time each day makes you fat.
5. Blood Sugar Levels
Most people that struggle to lose weight (fat) have very unstable blood sugar levels. This makes it nearly impossible to lose fat. Almost everything you eat and drink has a direct impact on your blood sugar levels. Your body absorbs most of the carbohydrates you ingest as a sugar called glucose. If the absorption process is very rapid, it will cause your blood glucose levels to rise very rapidly. To bring your blood glucose levels down, your body releases the hormone Insulin. The presence of Insulin is in opposition to the use of fat as an energy source, and actually encourages fat storage. Stabilizing blood sugar levels is a must if you desire a lean, healthy and fit body.
The graph below demonstrates the impact of consuming highly processed foods at sporadic times can have on blood sugar levels. Eating nutritious food, in the proper amounts and at the right time, is the best way to naturally stabilize your blood sugar levels.
6. Fat Loss Focus
Due to our precise methods and scientific approach, we focus on the term FAT LOSS rather than weight loss. Because in reality, it’s the excess body fat you need to lose.
Contrary to what you may have heard . . .
Carbohydrates do not make you fat.
Protein does not make you fat.
Fat does not make you fat.
Ice Cream does not make you fat.
Candy Bars do not make you fat.
Fast Food does not make you fat.
Some of the items mentioned in the last group might be loaded with non-nutritious calories, but alone they do not make you fat.
The only way to gain weight is to consume more calories than your body burns. The only way to lose weight is to consume fewer calories than your body burns. Your metabolism and activity level determine how many calories you require.
Increasing your metabolism and your daily activity will help you burn more calories. The best way to boost your metabolism is to increase your Lean Body Mass through weight training exercises.
You can also increase your metabolism by eating nutritious food, in the proper amounts, at the right time. Your website contains a tool that calculates exactly how many calories you need to increase your metabolic rate.
7. Maintaining your GOOD Weight
Your Total Body Weight consists of Lean Body Mass and Fat. The only way to distinguish between them is with your Body Fat %. Your website has a tool that allows you to calculate your Body Fat %.
Total Body Weight X Body Fat % = Fat Weight
Total Weight - Fat Weight = Lean Body Mass
Lean Body Mass helps determine your metabolic rate and your metabolic rate helps us determine your Nutrition Formula.
Your bones, organs and muscle tissue are the primary contributors to your Lean Body Mass. This is good weight and should be maintained or increased for optimal health.
It’s important to understand that Lean Body Mass is metabolically active tissue (burns calories) while fat is not. This is one reason that we need to know your percent fat in order to calculate your exact nutritional needs. Be cautious of any diet program that generates personalized protein, carbohydrate, and fat values without knowing your percent body fat. Keep an eye on your lean body mass numbers as your weight decreases. You want to insure that you do not lose lean body mass during your weight loss efforts. A loss of Lean Body Mass will slow your metabolic rate, possibly promote osteoporosis, alter your hormonal balance and give you a frail (and unhealthy) physical appearance.
With our technology and team of experts, we will ensure that you burn excess fat while maintaining or increasing your Lean Body Mass.
8. Effective Exercises
We highly recommend that you do some form of exercise each week. It’s a good habit that will delay the effects of aging, reduces stress and burns calories. Most exercises fall into two categories, Cardiovascular (cardio) and Resistance Training (weight training). You should include both in your weekly exercise program, as each contributes to your overall success in different ways.
If done properly, cardio is a great way to burn stored body fat. To burn stored body fat you will need to do all of the following. Using the same muscle group, maintain an elevated heart rate at about 70-75% of your maximum for at least 30-60 minutes.