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    The Ladder System: Smarter, Easier Fat Loss
    The Ladder System: Smarter, Easier Fat Loss
    The Ladder System: Smarter, Easier Fat Loss
    Ebook91 pages1 hour

    The Ladder System: Smarter, Easier Fat Loss

    By Jason Wall

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    About this ebook

    The Ladder System utilizes the most recent scientific discoveries about human metabolism and body composition to achieve fat loss without muscle loss, hormonal disruption or immune system decline. Take control of your metabolism and take control of your life.

    LanguageEnglish
    PublisherTablo Publishing
    Release dateAug 19, 2019
    ISBN9781922309402
    The Ladder System: Smarter, Easier Fat Loss
    Author

    Jason Wall

    I'm a writer who struggled with obesity and yo-yo dieting from the age of 10 to the age of 38. Then I invented a fat loss system that helped me reach my fat loss goals and do it in a healthy, easy way. This book is a complete guide. It's a very entertaining book that can also change your life for the better.

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      Book preview

      The Ladder System - Jason Wall

      Chapter 1 - What is The Ladder System?

      The Ladder System, in simplest terms, is a safe and effective fat loss method. This is not a crash diet. This is not a restrictive diet. This is not even a diet at all…

      The Ladder System is an eating structure. It doesn’t tell you what foods to eat but rather how many calories to eat and in what macronutrient breakdown on each day of a 7-day cycle.

      The aim of The Ladder System is simple: Allow one to drop body fat continuously for weeks and months on end without the adverse health effects of long-term calorie restriction. After all, there are plenty of weight loss methods out there, but many fail people when they must be undertaken for a long period of time. Here’s a list of problems that commonly arise from a long-term calorie deficit:

      Metabolic damage

      Loss of muscle mass

      Low energy

      Weakened immune system

      Low sex drive

      Food obsession

      Re-gaining weight post-diet

      And these are just the main adverse health effects of dieting. Using The Ladder System, you will avoid all these issues. Many will even see vast improvement in these health markers as they run continuous cycles of The System.

      Sign Me Up! How Do I Do It?

      The complete How-to is coming in Chapter 3, but in short, there are four keys to consistent fat loss when using The Ladder System:

      Measure your body fat percentage and weigh yourself.

      Feed those numbers along with your activity level number into The Ladder System Plan Creator at www.theladdersystem.com to calculate your 7-day cyclical eating plan.

      Track macronutrient intake and stick to daily macro and calorie goals.

      Supplement key vitamins and minerals for nutritional support as indicated in The Ladder System Supplement Guide in Appendix A

      And that’s it. There is no guesswork at how much food you should be eating. You simply stick to the calculated macros each day, and if you have accurately measured your body fat and haven’t under/overestimated your activity level, you will consistently lose body fat each week.

      Food Tracking? Boooo!

      I understand food tracking is not convenient. For most of your life, you just put food on a plate and ate it and now I’ve given you this chore every time you eat. 

      You can mix it up, tracking when possible, i.e. when you are meal prepping or cooking meals at home, and estimating portion sizes when it’s just not convenient to weigh or measure your food. This certainly won’t yield the same results as consistently tracking, but it should put you in the ballpark for consistent fat loss. 

      If you spend a considerable amount of time weighing and measuring, you will find yourself able to estimate quite accurately and easily. Besides, tracking becomes easy once Chapter 4 has armed you with the tools and knowledge to track accurately and efficiently. Tracking each meal shouldn’t take more than 5 minutes with a good phone app and digital food scale. It’s not as if you don’t waste hours each day on your phone anyways. Might as well put it to good use.

      The worst you can do is attempt to diet intuitively. Some can do it successfully, but they are exceptions to the rule. For most of us, the reason we acquired so much excess body fat in the first place is because we simply had no idea how many excess calories we were consuming. If you’re not even estimating your macros and calories, you simply can’t know. 

      There are problems that commonly arise when dieting intuitively, and the first two are as obvious as you might think:

      Overeating - believing you are eating at a deficit but not realizing how calorie-dense some of the food you are consuming is.

      Undereating - other side of the coin. Eating far too little food to get adequate nutrition putting health and quality of life at risk.

      Mental breakdown due to food restriction - some intuitive diets seek to create a calorie deficit by restricting certain high-calorie foods that the dieter craves. This leads to a binge breakdown and weight regain (and then some) for so many.

      Lack of energy balance awareness - Say you go on a diet because you've been abusing food for a long time. Then you go into a calorie deficit - i.e. starve yourself for a while - to lose weight. Congrats! You did it! You dropped 50 pounds! Now what? How much food are you supposed to eat to maintain your new figure? You went from way-too-much to way-too-little. You have no idea what maintenance calories look like. So, you either continue to diet endlessly destroying your body or you balloon to twice the size you were before. Either way you’re in big trouble. Probably should have tracked macros but that’s none of my business.

      *sips tea*

      Sounds Attractive, But I’m An Ovo-Lacto Vegan

      The Ladder System is not a diet, which means it works for any diet. When I refer to diet, I strictly mean a way of eating that includes and restricts food types but not particular macronutrients. Paleo, Vegan, Vegetarian, Mediterranean, DASH, G.I., Vertical, Pescatarian, Halal, Kosher - if your diet doesn’t restrict macronutrients, it will fit within The Ladder System. And those who enjoy intermittent fasting can also combine this practice with The Ladder System. Everyone is welcome if they don’t discriminate against macros.

      Sorry, Keto.

      All Right, I’m Sold. How Do We Do This?

      I’m gonna tell you. But first, a little bit about me...

      Chapter 2 - Hi! My Name Is…

      Jay Wall.

      I was born and raised in Ontario, Canada between two different suburban cities, Ajax and Whitby. When I think back on my childhood and teen years and the way I ate, I know it wasn’t very good and got progressively worse. My parents worked hard and didn’t have much control over the food we ate during the day, but dinners were generally nutritious and well-balanced. 

      Typically, it was a piece of fish/chicken/lamb/beef with various veggies and a serving of potato or rice or pasta. The problem was the food I ate during the day. It

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