Burning fat Book

I've been reading the book I downloaded and discovered I've been doing a few thing wrong and could've been getting better results. For starters my runs haven't been long enough, as in duration not distance. I've been doing 20 minutes of cardio a day which sounds like a lot, but 40 minutes a day is what I should've been doing. Only genetically gifted people see results on 20 minutes a day, and of all my wonderful gifts fat burning wasn't one of them.

I am starting a new daily eating routine based on what I've learned in this book, because I may have actually been acidentally starving myself without knowing it. I'm not sure of that, because I haven't done all the math yet, but it's possible. I'll be bumping it up to six small meals a day three hours apart to supercharge my metabolism. I'll have three days where I'm at a 20% calorie deficit then one where I'm at my maintenance level so my body doesn't go into starvation mode... this way I'll burn fat without losing lean body mass. One of the little things I didn't know was that losing more than 2 pounds a week is detrimental, because your body can only burn two pound of fat off per week and anything else is water and muscle mass... which will induce the starvation cycle of your body, lower your metabolism, and make your body start storing fat.... you may be losing weight the entire time, but you're screwing yourself while you do it. Of course that's all based on someone whose in the average ranges like me...I've just got some pudge on my gut I'm by no means obese.

At any rate the book is in pdf form and I've uploaded it to my rapidshare acocunt so if you want have a read through it here's the link to download it:
click here
Just choose the free download option...you don't have to sign up for anything.