Phase 1 of the Fat Smash Diet is the beginning. It lasts 9 days and is referred to as the “detox” period. During this time you will be eating mostly fruits and vegetables. This phase is designed to purify the mind and body. Most of us need to rid our bodies
of impurities and 9 days is no time at all, in the grand scheme of things.

This program highly stresses the importance of 4-5 meals per day to increase your metabolism. Increased metabolism equals burned calories. Food is to be eaten raw, steamed or lightly grilled in a minimal amount of olive oil.

Dr. Ian (the author) recommends a 20-25 of exercise in the evening. He also advises that eating should stop at least 90 minutes before bed. Eating high fiber foods is also recommended. You are to do 30 minutes of aerobic exercise 5 times a week. You should workout at 50 percent of your maximum heart rate. Your maximum heart rate is calculated by subtracting your age from 220. Divide this number in half and that is the number you should aim for.

That’s phase one. Sounds pretty simple, but I am not sure I can handle getting my protein from legumes and tofu. I like my cottage cheese and fish. If you can stick with this for 9 days, you will have the same jump start that is found in low-carb diets. Once you get past this phase, you do have more freedom. This food plan is all about SMASHING bad habits.

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The Fat Smash Diet has become very popular due to the show the “Celebrity Fit Club.” So, I thought I would see what all the buzz is about. I read a brief overview about this book and was amazed. With a name like the “Fat Smash Diet”, I was not sure what to expect and I did not watch the show.

The main principles are so similar to what my own philosophy on living healthy that I wished I had come across it sooner. I have reserved it at the library and can’t wait to pick it up. The author talks about balance. This is important in life. Putting all your focus in one area soon turns to an obsession. I also believe that more you are able to eliminate stress in your life, the easier it will be to avoid over eating.

I believe that if you focus on eating healthy and not counting calories, you will be where you need to be. If you make smart food decisions eighty percent of the time, the other twenty percent will not ruin your life and you will still lose weight.

This is a 4-5 meal a day plan that allows as many fruits and vegetables as you want. Unfortunately, the overview did not go into a lot of detail and I am excited about getting the book. This sounds like a plan that would be easy to make part of a permanent lifestyle change.

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If you are beginning a weight loss program, within the first week or 2 you should be considering exercises for losing weight. What you do to exercise is not as important as the fact that you do something. There are any number of exercises that will help you lose weight, but it all starts with you getting off the couch. A complete exercise program involves aerobic exercises, strength training and stretching exercises.

There are 2 resources for finding all these exercise all in one place. One is health clubs. There is one that I attend that allows you to buy classes without being a member. They offer water aerobics and low impact aerobics. Both of these classes combine all 3 types of exercises-aerobic, strength and stretching. There is a good chance that there are health clubs in your area that offer the same kind of program.

The second option is exercise videos. Most video sets also offer all 3 types of exercise and can be purchased for a very reasonable price. If you need a lot of structure and can afford it, most gyms have personal trainers that can custom design an exercise program for you. If you are disciplined, it may only take a few sessions and then it will be up to you to follow through on the program.

Exercises for losing weight can be as individualized as diets. The important thing is that you get up off the couch and move. If you begin with 3 20 minute sessions weekly, you will soon see results!

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