3...2...1 Thin Protocol

3…2…1 THIN Protocol

Get Thin – Stay Thin – For Life

By: Rick McAllister

Copyright 2013 Rick McAllister

Smashwords Edition

Legal Disclaimer

The information contained in this book is my opinion based on personal experience and is to be used for informational purposes only. You are responsible for your own behavior and no information in this book is to be considered as legal or personal advice.

All information is based on my personal experiences and those of others. How you choose to use it is your responsibility. I make no claims, promises or guarantees relating to weight loss. Everyone is different based on his or her own wants, needs, and motivations.

You should seek medical advice before you begin any program regarding changing the way you eat or exercise to see if would be detrimental to your health. That means: Anything you choose to do, or are inspired to do based on what you read in this book is your sole responsibility and the author will not be held responsible.

Do not copy, edit or modify this eBook in any way shape or form.

All names of people, trademarks, brand names, service marks and company names are the property of their respective owners and are used in editorial commentary as permitted under law.

This information is protected by one or more worldwide copyrights and may not be reprinted, copied, redistributed, retransmitted, hosted, displayed or stored electronically or by any other means whatsoever without the express written permission of Rick McAllister…Author. Violators will be prosecuted.

321 Thin Protocol

Introduction

Chapter One - Thin Is a Lifestyle

Chapter Two - Why Am I SO Fat?

Chapter Three – Breaking Free From Inner Demons

Chapter Four – Commitment Protocol

Chapter Five - Plan On Being Thin

Chapter Six - 3…2…1…Eating Protocol

Chapter Seven - Exercise Is THE Fountain of Youth

Chapter Eight – Fitness Protocol

Chapter Nine - String Theory

Introduction

Back in January 2012 I decided to lose weight. I didn’t have much of a plan and quite honestly didn’t really know all that much about weight loss even though I’d read and tried the plans in 12 different weight loss books. Looking in the mirror I knew it hadn’t worked very well. In fact my gut was pretty much evident to virtually anyone who looked in my general direction.

What triggered my moment of truth and what made me want to try again was looking at my Dad on Christmas Eve 2011 with an oxygen tube in his nose and no energy to even talk. The scene chilled me more than the snow outside ever could. I decided once again to rededicate myself to getting the fat off and yes, as a new year’s resolution, set my goal. By the way my Dad never made it to Christmas 2012. He ate a piece of his favorite dessert, sat down on the bed and it was all over.

Like most people, I started on a diet. I pulled out my stack of books and reread what has come to be somewhat common thinking about weight loss. I cut back my portion size, switched to healthier food and started exercising. Isn’t that what you’d do? Sure I lost a little, but I spent the next 3 months at about the same weight.

My first and worst thought was, Maybe I need to eat even less. Surely it’s about the calories right? I ate so little, subsisting on about 1000 calories a day. Even though I was eating six small meals like you read about I was hungry 24-7 and miserable. My energy was extremely low and I even started putting on a little weight, Are you kidding me? The problem was I didn’t reduce my calories enough to overcome the body’s survival mechanism. I mean if you’re going to go the diet route, that’s what it takes. The average woman would need to eat less than 500 calories and a man would only be able to consume less than 700 to make a true diet work. No wonder I failed.

Frustrated, I began searching for answers on the internet. Bless the internet, there was so much information I could barely take it all in. As I perused through it all, it dawned on me: most of the information I was looking at came from people trying to sell me some form of supplement or diet program. Been there; wear the veggie stained t-shirt with the price tag still attached if you catch my drift.

One evening while researching answers to weight loss, I began plugging some of the descriptions about hormones and chemical compounds about which I was reading into a search engine. One happy accident changed my fat loss plan forever.

I lucked onto a research paper submitted by real scientists at a university you’d easily recognize about one of the compounds I’d found on a sales site. This scientific paper gave me more information in 10 minutes than I had the previous hour. It cut through all the sales B.S. and gave me real answers to the questions I had about losing the fat.

I wouldn’t say I became obsessive compulsive about it, but I began to spend a lot of time in front of the computer researching and reading. Long story short, my research lasted almost a month and what I learned has made the difference in my personal quest for health and thinness forever.

The information I gathered seemed to refute commonly held notions about weight loss. It surely contradicted the ideas in the weight loss books and diet programs I had read. It came in conflict with the magazine and website workouts I’d been reading about, not that those workouts aren’t great if you’re really young, but I knew I would never do them. It started to dawn on me that all the things I had been dutifully doing were never going to work; at least not in the long run.

A sequence of ideas began to emerge while reading paper after paper and I put 2 and 2 together. From this research I’ve developed a set of protocols I now live by. These protocols are simple, easy to do and they rip fat off your gut like nothing else I’ve ever tried. I’ve easily been able to keep it off and without much trouble will be able to keep it off for life. I really did figure this whole weight loss thing out.

As I told you, I hit a plateau that lasted for about three months. After I implemented these simple (and they are super easy) protocols, I lost 10 pounds in two weeks, dropped a pant size and got an uncontrollable urge to tell everyone I know about it. When I did they wanted details which took me a long time to explain and consequently spurred me to write this book.

The process of writing has been challenging to say the least. I’m not a doctor or nutritionist, but do you really need a nutritionist to tell you, you need to eat more vegetables and less sugar? Here’s the thing; there are only so many edible raw ingredients from which to choose. Most are awesome foods. There are a few foods which are not so good for you. You can hear it from a nutritionist or you can hear it from me but those raw ingredients aren’t ever going to change. I created my own eating plan that doesn’t require you to diet, count calories, rack up points or, and here’s the great part, spend a lot of money at the grocery store on the most expensive foods.

I’m not a personal trainer either but do you really not know what happens if you don’t exercise a little bit? What I am is a formerly fat, exercise resistant sugarholic who figured out how to boil the frog. Meaning, I started slowly, comfortably, with nobody pushing me and progressively increased my capacity until I can do more than I ever thought I could and it’s still just as easy as the first time. In essence whatever you can comfortably do now is good enough and you’ll only increase on your own terms. I don’t spend hours in the gym. I don’t even have a membership and you will never need a trainer or spotter to do the exercises that make a difference. Take walking for example; you’ve been a pro since childhood.

Other than whey protein I recommend and take only a few basic inexpensive supplements because I found most of them will only give you really expensive pee and not much else.

I figured out how to take the suffering out of weight loss making it easy to live with for the rest of your life. The bottom line is, my protocols don’t cost a lot of money, take a lot of time or require major sacrifices, but they really do work if you do. Everyone who’s tried them has lost weight and been able to keep it off for three simple reasons;

They’re not hungry - Do you have any idea how many people quit diet programs because they’re starving? Maybe I shouldn’t use a technical term like Starving, but most people do not have the willpower to maintain a state of hunger over a long period of time. In fact, your body won’t let you. Why do you think so many people cheat? The biggest complaint I get from people following my food protocols is, Rick, I just can’t eat that much.

They’re not sore or injured - Your progression through this process is in your own hands. You go as far and as fast as YOU want. If all you can do is a ten minute walk at first...Groovy (now you know how old I am). The main key to exercise is to actually do some. You don’t need to spend ninety minutes sweating it out like a professional athlete to get noticeable results.

It’s NOT expensive - You could be dirt poor and still make this work. I’m not going to give you some exotic menu filled with expensive foods. You don’t have to join a gym and unlike some MLM groups you’ve heard of, there’s no membership or expensive supplements. This works no matter what economic circumstances you find yourself in. In fact it may even save you money.

You know the old disclaimer in fine print for most diet programs, Results not typical? Here’s my disclaimer in large print...

Losing significant weight from following the protocols on this plan is very typical.

It works almost every time it’s tried.

Give me a call if you need someone to hold your feet the fire or if you need help with your inner demons.

Here’s to the new thin you.

Rick McAllister

Chapter One

Thin Is a Lifestyle

The thought of being thinner has crossed the mind of every person who’s seen their overweight reflection in the mirror. For some it’s so intense they change their behaviors and make it happen. For others the wakeup call comes from a doctor telling them they have some disease or condition for which the only relief will come from losing weight. The vast majority of individuals who know they need to lose weight end up doing nothing and continue on just the way they are now…FAT. You see, knowing you need to lose weight and finding the will to make it happen are two different things.

The reason is pretty simple; in order to permanently slim down you need to change your life. Think about it for a minute. Considering the ingrained habits most people have, changing isn’t at all easy. In light of how long a person has been living the way they have, transitioning from fat to thin is a little bit harder than merely thinking about it; you have to live it.

The life of a thin person is far different than someone who’s obese. For one, being thin is so much easier. You’re not packing around all that weight making it easier to get up off a couch and to just move. Thin people have more energy and they can get more done in a day. Thin people also eat better and exercise more regularly than obese people and they have more fun. So why don’t more people shuck the fat?

Here’s the big sticking point. Becoming active when you’ve been sedentary, changing eating patterns and sleeping patterns and all the things it takes to get thin and stay thin for life is difficult. Change is difficult; the actual work isn’t that bad. Not that you can’t see it would be good for you, rather, the process of change is getting in the way.

Some of the very same people who wouldn’t consider smoking a cigarette because it’s too dangerous and habit forming will grab a bag of Doritos and polish the whole thing off. Some of these same individuals who resist walking farther than it takes to peruse the kitchen for their next snack, wouldn’t take drugs or drink or a number of other bad habits. They’ll also go on thinking they’ll be OK or even healthy in the face of physical tangible proof otherwise staring back at them in the mirror. Their delusions are a mechanism of the habits they protect much the same way a smoker or drug addict thinks they’ll be OK somehow. They offer the same excuses and attitudes as well. Then again they die of the same diseases don’t they?

Let’s not mince words here; a fat person is an illness or malady waiting to happen. If you look in the mirror and see rolls or a bulgy bum; it’s only a matter of time before a doctor tells you the bad news, You’ve got heart disease, You’ve got cancer, you’ve got diabetes, You’ve got high blood pressure, That was a stroke you just experienced and we have to put you on meds for the rest of your life, I’m sorry we can’t save your leg, You’ve only got a few months to live’, Have you got a funeral plan"?

Will you procrastinate your transformation until some catastrophic event makes the decision for you? At which point it’s pretty much too late. It’s pretty tough walking after diabetes takes your leg. Working out would be joyous after the triple bypass but no, that’s not happening. Eating anything after half your face has been paralyzed from a stroke would be a blessing. Chemotherapy makes it difficult to even get out of bed let alone go to the bathroom to puke...if only you had started earlier.

Are you picking up a few clues here?

Your Life...Your Decision

Thin is far more than just a way to be more attractive, it decreases your risks of all the bad things that can happen to you when you’re obese. Now don’t misunderstand, you may have pushed that envelope too far already; go see your doctor and find out before you start. However, changing your body composition will begin to stack the odds back into your favor. Getting the fat off will only help.

Adding insult to injury, you’re the only one who can do it. Sometimes working with a partner is helpful for motivational purposes, but more often than not it becomes an easy excuse to quit when your partner does. No, this is your life and your responsibility alone.

You can sprinkle all the powdered sugar you want on that little cow pie but that won’t make it a donut. There are a bunch of excuses why you can’t or won’t make the fat go away this time and only one good reason to finally pull the trigger and get’r done. Namely; fat kills.

Nevertheless, if you want to be thin you have a couple of critical decisions to make before you read anything else in this chapter let alone any more of this book;

Decision #1 – Why is NOW the time? - I don’t mention this lightly. When you look in the mirror what do you see? Do you see a sick person? You should. Do you exhibit any of the following symptoms? Do you come home in the evening dead tired? How often do you find yourself waking up so you can shuffle off to bed? Do you have to take antacids to avoid heart burn? Do you blame your fat for your lack of stamina? When you stop breathing at night do you think you’re still OK? How’s that hand full of pills you’ve been taking make it all better? How do you feel when you look at your own family and realize your lifestyle is making them just as fat as you are? What’s it costing you to maintain your girth? Are you OK with that? Is it time to change?

Decision #2 – How do you want to die, peaceful or painful? Seriously, do you believe losing a limb to diabetes or getting your chest cracked for bypass surgery or chemotherapy isn’t painful, inconvenient or scary? I can’t promise you’ll never get cancer or your heart will magically heal, but I can tell you with a certain degree of confidence; if you stay fat one of two bad things will happen;

A - You’ll acquire a debilitating disease - The probability of heart disease, cancer, stroke or diabetes is many times greater for fat people than it is for skinny ones, especially healthy skinny people. OR...

B - You’ll need medications to stay alive - What is more likely to happen is you’ll find yourself leaving a doctor’s office one fine day with a handful of prescription chits and a future filled with pills to suppress the symptoms of the diseases we’ve just mentioned. Note; the drugs won't cure you. Rather, they’ll only help reduce the chance of a catastrophic event like a heart attack or stroke. If they hand you a prescription for diabetes medication it may help you keep your legs or eyesight, but you already have diabetes and nothing you do will ever fix it. Are you ready for that?

Decision #3 – Are you going to change