Israeli Defense Forces (IDF) Fat Loss Training Manual Reviewed

Does it Live Up to the Hype? Can it Really Help Overweight People Lose the Fat and Get the Body of Their Dreams with the Techniques Used by the Israeli Defense Forces?


Secret Israeli Defense Forces Techniques to Burn FatIf you’ve been looking for the best way to lose weight and get the body of your dreams, then you might have heard of the IDF Fat Loss Training Manual. And if you haven’t heard about it yet – you will hear about it.


The IDF Fat Loss Training Manual is a book that teaches the special techniques used by the Israeli Defense Forces to burn fat and turn overweight recruits into athletes. Let’s take a look and see if the claims they make on their sales page really add up…


Let’s Take a Look at the Contents:

Part 1: The Essence of Fat Loss



  1. Introduction: The Israeli Defense Forces and Fat Loss………….…………….....9


  2. The First Step – Finding the Motivation to Change……………………………...11


  3. The Importance of Diet and Nutrition…………………………………………….14


  4. How to Avoid the “Skinny-Fat” Syndrome When Losing Weight…………….. ..16


  5. An Apple a Day Keeps the Doctor Away……………………………………….......17


  6. What You Eat is What You Are –Staying Away from Empty Calories and the Sugar Addiction……………………………………………………………………………….19


  7. Three Ways to Help You Give up Junk Food………………………………….........20


  8. The Secret Foods and Drinks That Are Preventing You From Losing Weight…. .21


  9. The Importance of Being Aware………………………………………………….....24

  10. Part 2: The Science of Fat Loss Training


  11. How to Train For Strength, Stamina, and Fat Loss………………………………..26


  12. How High Intensity Interval Training (HIIT) Will Help You Lose More Fat Than Ever……………………………………………………………………………………….29


  13. So…Is Cardio Useless?.......................................................................................31


  14. IDF Success Stories…………………………………………………………………33


  15. Keep It Simple, Stupid (K.I.S.S.) Is the Secret to Success………………………...37


  16. Part 3: Pictures, Demonstrations, and Terms


  17. Exercise Terms You’ll Need to Know. Sets and Repetitions………………...........39


  18. Pushup……………………………………………………………………………….40


  19. Diamond Pushup……………………………………………………………………41


  20. Wide Grip Pushup…………………………………………………………………...42


  21. Knee Pushup……………………………………………………………………… …43


  22. Superman…………………………………………………………………………......44


  23. Bird-Dog……………………………………………………………………………...45


  24. Squat……………………………………………………………………………….. ...46


  25. Lunge………………………………………………………………………………….47


  26. Pullup…………………………………………………………………………………48


  27. Planks……………………………………………………………………………… ...49


  28. Side Planks……………………………………………………………………………50


  29. Sprints…………………………………………………………………………………51


  30. Part 4: Preparation and Guidelines


  31. How to Keep Track of Your Progress…………………………………………………53


  32. When and How to Check Your Weight and Waist Line.....………………………….54


  33. IDF Training Manual Guidelines…………………………………………………….56


  34. Stretching……………………………………………………………………….......57-61


  35. WOMEN – How to Use This Workout Program…………………………………….62


  36. MEN – How to Use This Workout Program………………………………………….63


  37. Part 5: The Beginner Workout Plan


  38. Building You from the Ground Up……………………………………………………...65


  39. The Preparation Level: Week 1…………………………………………………………66


  40. The Preparation Level: Week 2…………………………………………………………67


  41. The Beginner or Starting Level: Week 1……………………………………………….68


  42. The Beginner or Starting Level: Week 2……………………………………………….70


  43. The Beginner or Starting Level: Week 3………………………………………………71


  44. The Beginner or Starting Level: Week 4………………………………………………73


  45. Part 6: Intermediate Level Workouts


  46. Intermediate Level Workouts: Week 1………………………………………………..76


  47. Intermediate Level Workouts: Week 2………………………………………………..77


  48. Intermediate Level Workouts: Week 3………………………………………………..79


  49. The Beginner or Starting Level: Week 4………………………………………………73


  50. Part 7: Advanced Level Workouts


  51. Advanced Level Workouts: Week 1…………………………………………………..84


  52. Advanced Level Workouts: Week 2…………………………………………………..86


  53. Advanced Level Workouts: Week 3…………………………………………………..87


  54. Advanced Level Workouts: Week 4…………………………………………………..89


  55. Part 8: Expert Level Workouts – The Final Month of Training


  56. Expert Level Workouts: Week 1……………………………………………………...92


  57. Expert Level Workouts: Week 2……………………………………………………...94


  58. Expert Level Workouts: Week 3……………………………………………………...95


  59. Expert Level Workouts: Week 4……………………………………………………...97


  60. Part 9: The End of a New Beginning


  61. The End of a New Beginning……...………………………………………………….100


  62. Stay in Touch, I Want to Hear From You!.............................................................101


  63. Body Mass Index Chart for Reference……………………………………………….102



With 102 pages of fat loss information, it definitely seems promising, but let’s take a deeper look…


The Author Credentials

The sales page claims to help you burn fat with the secret techniques used by the Israeli Defense Forces. But who is the author to make such a claim?


Well, the author is Rafi Bar-Lev, a former Israeli Defense Forces combat medic who served in a Special Forces unit. Unlike other “army manuals”, he has actually served in Israeli Special Forces and knows from experience exactly what the training used by the Israeli Defense Forces is.


So as far as that goes – his claims of using Israeli Defense Forces techniques are completely valid.


First Impressions

At first, I was a little bit overwhelmed by just how much information was in this manual. But once I took a second look at it, I saw that everything was very neatly laid out in “parts” and easy to use. It really turned out to be a joy to read with great information.


The second thing I noticed was how every single work out was written. Every day, you’re told exactly what workouts to do. There are also workout levels, starting from “never worked out before” to advanced. This is definitely the easiest to understand workout program I’ve ever seen in a fat loss book.


Who is it Right For?

The IDF Fat Loss Training Manual is aimed towards anyone trying to lose weight. It has guidelines on how to use the book depending on whether you’re a man or woman, and workout levels depending on your fitness level from “never worked out” to “advanced.”


The workouts are also very time-efficient, and aimed at people “with a life”. All of the workouts are bodyweight exercises, and can be done anywhere. Even the demonstrations of the exercises found in the book were done in a park.


Bad Points

The only negative in this book is that you have to put in some effort to get the results you want. It does give you some mental tips to help you stick through the program, and the best part is that unlike things that don’t require effort, it actually works.


Good Points

My favorite parts of this manual is how simple the nutrition advice is, and how easy and time efficient the workouts are. All the workouts can be done at home or a local park, and the nutrition advice was easy to understand. It makes you finally understand how to lose weight.


Conclusion

I feel that the IDF Fat Loss Training Manual is the best program out there for losing weight. This program is great news for anyone who has struggled with weight loss before and is looking for something simple that really works.


IDF Fat Loss Training Manual Overall Rating

Here’s my final verdict for the IDF Fat Loss Training Manual:



Quality of Info
9.9/10
Ease of Use
8.6/10
Value for Your Money
9.5/10
60 Day Money Back Guarantee?
Yes.


You can check out the IDF Fat Loss Training Manual HERE.

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Guest post by Teresa Jackson

We all want to lose weight fast; in fact, the sooner we get rid of those additional pounds and unwanted fat, the better we feel about ourselves and the easier it is to stick to our diet and exercise plan. But weight loss is a tricky proposition because it works differently for each of us. So you may see your spouse or buddy losing weight faster than you even though they’re doing pretty much the same workout and eating the same kind of food. But that’s no cause to worry, because when you find out why you’re not losing weight fast, it’s easy enough to rectify the problem. A few reasons your weight loss program is slower than you would like it to be are:


1. Your metabolism is slow


If you lead an inactive and sedentary life – if your job requires you to sit for the better part of the day at one location – your metabolism is likely to be on the slower side. Also, if you adopt the same attitude when you get home and plop yourself on the couch in front of the television with a bottle of beer and a bag of chips to keep you company, you’re pushing it further down and reducing your chances of losing weight fast. The higher your metabolism, the faster it is to lose weight even when you’re sedentary.


2. You don’t have enough muscle mass


The more muscles you have, the easier it is to lose weight because your metabolism gets a boost. So add a few strength training exercises to your workout routine to tone your muscles and also get your metabolism going. When you work out with weights, you look and feel much better and also lose weight faster.


3. Your age


The older you are, the harder it is to lose weight, especially around your waist and hips (if you’re a woman) and around your stomach (if you’re a man). So if you’re above 35, you need to put in extra effort and work out more and/or eat less. Your body doesn’t need as many calories as it used to when you were young, and it becomes harder to lose extra flab.


4. You’re skipping meals


You may think this reduces your calorie count and that you’ll be able to lose weight faster, but when you starve or skip meals, especially breakfast; you’re slowing down your metabolism and decreasing your chances of losing weight. So the best option is to eat small meals, more often, throughout the day. Also, choose foods that are healthy and nutritious.


5. You’re stressed out


And finally, even if strenuous exercise and a lean diet are not enough to enable weight loss, you need to get your hormone levels checked. Stress is the main culprit when it comes to making your hormones go haywire and adding to your weight problems. Also, you may have other hormonal imbalances like a thyroid issue. So check with your doctor and also find ways to de-stress and relax. You’ll be surprised at how quickly you’re able to lose weight once your hormones are back to normal levels.


Author Bio

This guest article is written by Teresa Jackson, she writes on the subject of online nurse practitioner school. She invites your questions, comments at her email address: teresa.jackson19@gmail.com.

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Create Your Own Weight Loss Diet Plan

In the initial phase, you learns the ways to lose weight. You also learns that weight loss process centers on calories. Everything you eat adds calories and everything you do burns calories. The key to weight loss is to burn calories more than you consume.


Now let us proceed and enter the second phase of any weight loss process where you will learn how to create your weight loss diet plan. To create your diet plan you will have to make use of the information that you had learnt in the earlier stage or call it ‘Phase 1’.


First and foremost, figure out your calorie maintenance level, the number of calories required for the body to maintain its current weight. There are only two methods known to people to figure out your calorie maintenance level. One gives close to accurate figure and the other gives us as accurate as possible figure.


The first method is based on a sixth grade level math formula requiring you to use your gender, weight, and height and activity level in it. This way you can get very close to accurate results.


The second method is more of a test than a method. Basically, start consuming certain number of calories everyday and then, closely monitor how your weight reacts to it. If your weight remains the same then that is your maintenance level. And, if your weight increases then lower down the intake and if the weight is reduced then boost up your calorie intake.


Now when you know your calorie maintenance level, let us to move on to create your weight loss diet plan. To begin with, subtract 500 calories from your current maintenance level. Then, start consuming that amount everyday. This will create a calorie deficit in your body and this is only required for weight loss to happen.


Replace 1-3 big meals a day plan with 5-6 smaller meals per day. This will help you speed up your metabolism. And this will also help you ease your craving for food. But make sure that you eat healthy and nutritious food rather than something that you should not.


Proteins are very important part of any weight loss diet. 1 gram or protein contains 4 calories. Food such as chicken, lean meat, fish, turkey, milk, turkey, eggs, nuts, seeds, beans etc. are very high in proteins. You can also get proteins from protein supplements in the form of shakes, powders and bars. How much protein a person should eat depends on the individual and his requirements. Those who exercise or do more physical activity need to take more proteins than those who do not.


People generally feel that fat has only function that is to lead to gain in weight. There are two different types of fat. Good fat (polyunsaturated and monounsaturated) and bad fat (saturated and Trans). Good fat helps you lose weight and bad fat gets accumulated in your body and thus causes weight gain. Bad fat can be found in all of the usual junk foods that you already know you should not eat. Good fat on the other hand can be found in foods like fish, nuts, olive oil, fish oil supplements and many more. Your weight loss diet plan should include at least 30% fats in it. Also, keep in mind that 1 gram of fat contains 9 calories.


Until now, you have found out that your weight loss diet plan should consist of fats and proteins. There is one more factor to make your weight loss diet complete- carbs. One carb contains 4 calories. By now, you know how mach of each you need to create a perfect weight loss diet plan. Foods rich in carbs are beans, brown rice, 100% whole wheat bread, whole-wheat pasta, sweet potatoes, oatmeal, fruits and vegetables. The bad type of carbs are found in typical snack/junk foods like crackers, pretzels, chips, cookies, etc. as well as white bread, white rice, white potatoes, pasta and any candy, drink or food containing sugar. You should try to limit these "bad" carbs as much as possible and get most of your carb intake from foods on the "good" list.

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