Hi! This is your 21-day step-by-step guide to fat loss.
For simplicity’s sake, we’ll start with Day 1 as a Monday. If you apply all of the lifestyle changes you’ll find that making the correct and healthy choices is easier and more effective.
Plus, if you follow this easy to use schedule, you won’t find these changes overbearing. In fact, you’ll look forward to one new challenge everyday – until this new lifestyle is a habit.
Day 1 – Monday:
Recruit your support partner and set your goals. Start the exercise program with Workout A. Exercise conservatively, work at your own level, and stick to our guidelines. Perform every exercise with perfect technique.
Day 2 – Eliminate all sources of liquid calories and replace these drinks with water and Green Tea. Start to enter your food intake on Fitday.com and continue to do so for the next 7 days.
Day 3 – As you workout, visualize yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress.
Day 4 – Make sure that you are eating 6 small meals per day rather than 2-3 large meals. Spread your protein, fiber, fruits and vegetables throughout the day to help you reduce your appetite and keep your energy levels up.
Day 5 – Clean out cupboards and prepare a healthy shopping list. Complete your 7 day food entry on Fitday.com and review the results to help you organize your shopping list.
Day 6 – Report to a member of your support group on this day and review how your first week went. Always be accountable to your support group. This will encourage you to stick with the exercise and nutrition program.
In addition, take some time and pick an activity you really like to do (yoga, sport, martial art, dance) and make it a regular habit on Saturdays. This can be done on your own or with your social support group.
Day 7 – Sunday: Plan ahead for the next week and do all of your grocery shopping and meal preparation. Do some extra cooking, chop your vegetables and wash your fruit. By doing this, you will be prepared to avoid unhealthy eating situations that lead you to cheat on your plan.
Day 8 – Make sure you are doing things correctly. Hire a trainer for one session and make them a part of your support team. To help you stick to your workouts, book each exercise session like any other appointment in your daily schedule. Let nothing, except real emergencies, come between you and your workouts.
Day 9 – Today you will make an effort to eat one new fruit and one new vegetable. If you aren’t already eating grapefruit, try one today and see how it helps fill you up because it contains a lot of soluble fiber called pectin. Add a new vegetable to your dinner.
Day 10 – Eliminate all sources of trans-fatty acids from your diet.
Day 11 – Review your water intake and confirm that you are consuming enough water each day to keep you hydrated and healthy, as well as using water to stay full.
Day 12 – Review your nutrition. Check the number of calories you are consuming. Are you still eating too much? Are you eating too little (less than 1500 calories)? Review the nutrition tips for guidance.
Day 13 – Check your fiber intake and make sure you meet the recommended intake (up to 35 grams per day). Eat more almonds to get fiber and keep your appetite in check.
Day 14 – Sunday: Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable in your grocery list. Variety in your nutrition is very important, so try a new fruit today such as blackberries, blueberries, or raspberries.
Day 15 – Set a new short-term goal for your workouts, such as using a higher level on your cardio machine or performing one extra pushup per set.
Day 16 – Purchase a new cooking appliance, such as a grill or steamer to help you eat healthy, nutritious, low-fat foods in a convenient manner.
Day 18 – Re-read the Turbulence Training Workout Manual and go over the nutrition section, the new workout section, and the exercise description section to double check your habits.
Day 19 – Take time and review the goals that you set. Have you met all of your short-term goals? Are you getting closer to your long-term goals? If you aren’t, determine the obstacles in your way and make a plan to get around them.
Day 20 – Recruit a new member into your social support, such as a new workout partner or healthy-eating partner. This will add strength to your commitment.
Day 21 – Sunday: 30 minutes of activity. Plan, make a shopping list, shop, & prepare. Include one new source of lean protein in your shopping list.
Nice work! That gets you 3 weeks into healthy habits, and you’ll lose a lot of fat in that short amount of time.
Still need a workout?
Congratulations on losing fat and sculpting your body,
Craig Ballantyne, CSCS, MS
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