Okay, this is EPIC. It’s the EXACT 14-day blueprint that you need to follow so you can leave the high-calorie holiday world behind. Print this out and let’s get back on track to fat loss today.
I put it together for a friend and his wife because they both gained 25 pounds when they had their first child. This plan helped them quickly and easily get back into the best shape of their lives after 35. Now they have two kiddos and because of this plan they still have enough energy for the kids… and each other. 😉
This plan is designed to fast-track YOUR results because research shows people who lose fat quickly keep the weight off, too.
Here’s your complete 14-day FAST-TRACK guide to fat loss (if you like it, please forward it to a friend or print them a copy too):
Day 1 – Stop Everything to Plan, Shop, & Prepare This Meal Plan
I want you to plan, shop, and prepare today. Skip your workout if necessary and do this instead – it’s THAT important. I don’t just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next 2 weeks.
Don’t tell me that’s too hard. Most people with lean, sexy bodies stick to a similar diet for 90% of their meals and then enjoy a cheat/reward meal 10% of the time.
Breakfast – 2-3 eggs, 1 apple, Green Tea or coffee
Snack – 1 oz raw almonds or walnuts or pecans, 1 pear, Green Tea
Lunch – Grilled chicken/salmon or black bean salad with spinach, onion, peppers, etc., 1 banana or bowl of cherries, 2 cups unsweetened iced tea with lemon
Snack – Unlimited raw vegetables and hummus
Dinner – Protein and vegetables and fruit… Such as steak or chicken or fish, a sweet potato, your favorite vegetables, and a bowl of your favorite fruit for dessert. Or you could have fish, wild rice, avocado, and salsa.
And yes, you can enjoy a drink in the evening. But just realize that those calories have to come from somewhere else (i.e. less fruit, smaller sweet potato, less rice, etc.)
Once per week you can have a slightly larger meal of your favorite foods – whatever you want. But no binging or eating yourself sick.
Everyone can stick to this plan for 14 days, and you could lose up to 5-11 pounds in those 2 weeks. This is also the start of learning to love healthy eating for the rest of your life. It’s not hard, it just requires a little practice.
Keep at it and never, EVER give up.
Alright, so to review, here’s your 3-step guide to Day 1.
Let nothing, except real emergencies, come between you and your workouts. Now if you are currently using long, slow, boring cardio to lose fat, stop that bad habit immediately and switch to my workouts.
You can watch more of my fitness and nutrition tips here:
If you are a beginner, please start conservatively. But if you have been working out for a while, the next few weeks are your time to step your workouts up a notch.
Day 3 – Write Your Way to Fat Loss
After yesterday’s workout, you get a recovery day. Schedule 30 minutes of easy to moderate FUN activity. You can do anything from walking, to yoga, to playing with your kids, or an easy game of your favorite sport. Don’t go too hard, just stay active. It’s good for the mind, body, and soul.
You must also carve out 15 minutes to write out 2 outcome goals an 3 process goals for the next 2 weeks. Write down EXACTLY what you want to accomplish for the outcome goals (i.e. lose 7 pounds), and then 3 process goals (action steps) to take to achieve your outcome goal (i.e. Eat 5 servings of vegetables each day, Do Craig’s workouts 3-5 times per week, and drink 10 cups of cold water each day).
Once you’ve done that, you’re going to prepare a contract with yourself promising to take the steps necessary to achieve these goals. Sign the contract and review it everyday to keep you on track.
Day 4 – Recruiting Day
Today you’ll do another workout. Use my professionally designed and proven workouts, rather than just “winging it” or trying ineffective cardio for fat loss. You’ll also spend time today recruiting for these 3 components of your fat loss social support team:
– Nutrition buddy
– Workout partner
– Fat loss accountability buddies
Research shows that recording your nutrition in a food journal and having someone review your meals increases your chance of losing fat. Another study found that if you workout with a partner who is losing fat, then you’ll have a greater chance of losing fat as well. A third study found that the more often subjects checked in to an online fat loss forum, the more likely they were to lose a lot of fat. Get your team together and you’ll get results faster.
Day 5 – The 30 Minute Health & Stress Solution
Why am I telling you to get 30 minutes of activity on your off days from my workouts? Every minute you spend moving, you are NOT snacking. I know the biggest problem you will have is your diet. So instead of snacking in front of the computer or TV, spend your free time away from food. So get 30 minutes of stress-reducing activity on Day 5.
Day 6 – The Challenge
Your 3rd workout needs to be a challenge workout so that you can improve your performance each week. In fact, you should set at least one personal best in each workout. If you improve your performance, your body will improve as well and your fat loss will come faster.
Day 7 – Diet Check-In and Reward Meal
Congratulations, you’ve made it through 7 amazing days of fat burning. Today you’re going to double check your nutrition plan by reviewing your food journal.
If you haven’t already done so, eliminate all liquid calories and replace with water and Green Tea.
If you need to learn more about nutrition, start using the free service called Fitday.com or an app like LoseIt! It will help you track your calories. If you’re really struggling to avoid night eating, try this tip. Place a small mirror on your fridge door. Research shows that subjects consumed fewer calories when they did this because it will remind you to make smarter choices.
Finally, as a reward for all of your hard work, you can treat yourself to your favorite meal. But that doesn’t mean gorging. It simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, don’t go back for seconds. Get right back on the 14-day plan instead.
Day 8 – Review your goals and Plan-Shop-and-Prepare for the week
It’s no good to write your goals down and then forget them. Review your goals weekly, if not daily. Carry them around in your pocket and look at them before every meal. Visualize yourself reaching your goals. Believe in yourself, keep a positive attitude, stay motivated and you’ll continue to make fast fat loss progress every day.
Day 9 – Take It to Another Level
Week one was great, but with only 5 days left it is time for you to step it up again. This time I want you to hire a trainer for just one session to make sure you are doing all the exercises correctly and training as hard as you can (safely, of course). Add this trainer to your support team. By the way, a good trainer should be able to estimate your body fat better than any of those “fat scales” you can buy at a store… so get them to check that too.
Day 10 – Plan Your Next Shopping Trip
Today is another 30 minutes of off-day activity, and you’ll also work on improving your nutrition even more. What I want you to do is focus on eating more from the Fat Loss Foundation.
The 3 components of my Simple Nutrition Fat Loss Foundation are protein, vegetables, and nuts. Research shows that eating more of these 3 foods will help you lose weight better than a diet that is low in protein, vegetables and nuts. Make an effort to eat one new protein source, vegetable, and nut each week during your between meal snacks.
If you aren’t already eating salmon, try it today and see how it helps fill you up (because it contains healthy fats). Add a new vegetable – such as broccoli, cauliflower, or asparagus – to your dinner. Try walnuts or pecans instead of almonds at your morning break. Slowly increase the fiber in your diet until you hit the recommended amount of 35 grams per day.
And this goes without saying, but you should have eliminated all foods that contain added sugar. That is one the simplest yet most effective nutrition changes you can make.
Day 11 – Recruit Again
Add a new member into your social support team, such as a new workout partner or healthy-eating partner. This will add strength to your commitment. If possible, join a transformation contest online, or start one among your friends or co-workers.
Try and help others with their fat loss, too. The more you help others, the more you will help yourself. Stay positive, and you’ll build a powerful fat loss team.Today is also another fat loss workout day, so give it your best.
Today you’ll re-measure your weight, body fat, and measurements. Take a look in the mirror to compare yourself against your before photo to see big changes that will motivate you to stay strong.
Finally, if there is a “big day” at the end of the 14-days, try on the outfit you are going to wear to double-check that it is going to look great on you. Do this check-in either before your 30 minutes of activity or a few hours after so that exercise does not mess-up the numbers.
Day 13 – Mental Performance Review
Write down all obstacles that are still in your way of success, and then brainstorm 2 solutions to overcome each. Get some help from your social support team on this. The more you and your team share solutions, the more fat you – and everyone else – will lose.
For example, come up with rules like, “No eating in the car” to help cut down on bad food choices. You might use “brush your teeth after dinner to avoid night-time snacking.” Those are simple yet powerful tips to keep you on the fast-track to fat loss.
Follow up this positive session with your best workout yet!
Day 14 – Review, Plan, & Prepare
Congrats on making so many powerful changes in just 2 short weeks.
By now, you’ll probably have lost 5-12 pounds of fat and just as importantly, you’ll have developed proven, life-long fat burning habits that will be easy for you to stick to forever. Keep this weight loss train moving by reviewing your original goals. Next, do your weekly planning, shopping, and preparing, and get ready for even more fat loss.
Enjoy your 14-day results and celebrate with a reward meal (and show off your firmer, leaner body at the big event too!).
Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. C...