21 Day Guide to Fat Loss

body transformationHi! 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.
healthy eating
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. images3

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.guttorm

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.gain muscle lose fat

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 17 – Try an alternative source of lean protein at dinner, such as lean beef or salmon (in case you have been eating only chicken and tuna).turbulencet3_41

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.

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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?

Click here to get started with Turbulence Training for less than 5 dollars

Congratulations on losing fat and sculpting your body,

Craig Ballantyne, CSCS, MS

PS – Let me know what articles you want to see next!

I promise to write an article about the first FIFTY replies…

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  • Amy

    Any thoughts on something cold other than green tea. I force myself to drink it and keep straying. propel watered down is my favorite, but also has high fruitose corn syrup with on ly 20 calories per bottle. Green tea just tastes so bitter to me.
    Something with just a little caffine would even be better. I’m trying to ditch the 1-2 cans of pop a day.
    Amy

    • Bonnie

      Try Do Matcha green tea powder. To make it mix half a teaspoon with a bit of hot water (not boiling water because that will make it taste bitter) Whisk it. Then add more hot water. Do Matcha is a high qaulity green tea powder and is sweet naturally. You can add a bit of vanilla rice milk too if you want. I get my Do Matcha at health food stores like Whole Foods and Jimbo’s Naturally in San Diego. You can also purchase on line at http://www.domatcha.com

    • AuntBear

      Amy, try adding mint leaves to your tea, or I like to drink ice cold mint water. It is very refreshing, I use fresh or dry mints. Try adding a touch of lemon or orange juice to the tea or even while heating the water put in some citrus peels to add flavor to the water. Try stevia as a natural sweetener. Try to get the leaves instead of the processed stuff. Also, if you really want a cup of black tea, go ahead and drink it, but sit down and enjoy every sip! Or use it as a reward for yourself! After a hard day of work, or just accomplished a new goal, etc.

    • michelle kolarich

      Hi Amy,

      The mint tea combined with the green helps to relieve gas and bloating. There are different flavors of green teas available. I buy a passion fruit flavored green tea from Aldi’s if you have one close to where you live.

      I also buy fresh mint leaves or a mint tea bags. If I run out of mint. I use a fresh piece of ginger in a pot and I boil the green tea and the ginger together. It taste great without sugar, but if you need a little sweetner you can add a little agave nectar or palm fruit sugar which is lower on the glycemic index than agave sugar. The brand of the palm fruit sugar is valled Nativas.
      You can even add some plain cocoa powder to your green tea and mint/ginger combination. You can drink it cold or hot. It taste great!!!
      Hope this helps!!! Keep drinking your green tea. It also curbs one appetite.

  • BD

    I train high school athletes, boys varsity & JV football, basketball, baseball. I have recently been asked if I could start training some of the teachers (all women) to help them improve their fitness, weight loss, etc. I am considering this but I am only used to doing the hard core strength training that I put the male athletes through.
    Could you do an article to address this change of training that I would have to make to accomodate an adult female group? Thanks!

  • Katie Cracknell

    Hi , I have so far found the yummy mummy work out to fit me best as I have three kids under 4, but it only gives you four weeks of workouts. What do you do after the four weeks are up? This was part of the extras when buying your program. At the moment that is fitting into my life well with time etc. I would like to cintinue with this but as I have bought your program I am unsure what to do after the four weeks.
    Cheers Katie

  • Dawn

    Hi Craig,

    Thanks for all this great information you regularly give us for free! I know I’m being very specific, but I would love to see some information on progressing with chin-ups. It’s the only exercise in your workouts that I can’t do well yet. I can do 3×6 slow negatives, but can manage only about 4 ‘real’ ones.

    Can/Should I do extra training for chin-ups alongside your workouts, and if so how often?

    Many thanks and keep up the inspiring work.
    Dawn

  • Hillary

    Hi Craig,

    It would be great to see you encouraging eating local foods! Eating locally is not only good for the environment and the economy, it also means fresher ingredients and tastier food!!

    In season at the moment: beets, carrots, parsnips, cucumbers, potatoes, peppers, beans, peaches, apples, corn, squash, among other delicious items.

    http://www.farmersmarketscanada.ca/

    http://www.localharvest.org/farmers-markets/

    Cheers 🙂

    Hillary

    • Joe

      I haven’t seen anyone mention it yet, but what about pre- and post- workout feeding?

      I work out early in the morning and I’ve tried many combinations of eating, not eating, coffee, eating an hour before etc. I know for running I don’t need to eat much, but when I try my running intervals after your 25min TT workout, I find I often don’t have the strength to push myself as hard as I’d like, so I wonder if I’m not getting the most from my intervals?

      If I break up the workouts to twice a day then all is well, but of course I don’t have the time to do that every time …

      Thanks for all the great information, Craig!
      “Slow” Joe (an old nickname from 13 kilos (~30 lbs.) ago

  • Kelly

    Hi Craig, I’d like to see an article on the reasons behind self-sabotage, especially with respect to diet. Ta!

  • As always this is a clear break down of what someone should do on a day to day basis to change their habits. It is well documented that it takes 21 days to change a behaviour and this is a great way for someone to tackle their fat loss.

  • Troy

    Hey Craig,

    Love all your postings so far, would love to for you to elaborate on training for the skinny guy. I apologies for repeating this if it has already been done, I’m a PT myself and am finding it super hard to crack through the eighty kilo mark. Im eating like a champ and very methodical with my p:c:f ratio’s etc. Just would love to hear your thoughts bug fella.

    Cheers Troy

    • Dom

      hi Troy –

      Another suggestion (I posted some below too) – mix up the order of your workouts, and also do supersets for opposing muscle groups, to shock the muscles into growth and stimulate an anabolic response (growth hormone, testosterone etc).

      And when you think you’ve finished your workout and can’t do another thing – do as many pushups as you can to finish off!

      Dom
      Fitness4London.com

  • Liza Williams

    Hi!

    My topic of interest is green tea. I know many people swear by green tea and I have read about it’s good qualities, but I don’t really understand why it is raved about so much. 🙂 Can you enlighten me?

    I would also be interested in hearing if it does matter what kind of green tea you drink. The green tea I occasionally drink is Clipper’s green tea with echinacea and natural lime and orange flavors (tastes better). I suppose those extra ingredients don’t spoil the tea…

    What about regular black tea compared to green tea?

    Regards,

    Liza

    • Cynthia

      I eliminated all caffeine from my diet (with the exception of occasional chocolate) because it keeps me awake at night. Even if I drink mild tea in the morning, it’ll be hard for me to fall asleep at night. Green tea has tons of caffeine-type stimulants in it. What’s my alternative?

      BTW, I only drink water. In the morning, I have water + Emergen-C.

      • Craig Ballantyne

        caffeine free Green tea.

  • Adam

    My topic of interest: Counting calories. How many do YOU take in a day, Craig? How many do you suggest for males/females? How many should we count if we want to loose, maintain, or gain weight? How should we find our #’s. Etc..

  • Dom

    Another great post Craig!

    You’ve included a potent mix of exercise, nutrition, motivation, all in bite size chunks.

    Hey Troy I read your post – what’s your height and what body parts do you want to bulk up in particular? The danger of bulking up with the wrong mix of nutrients is that you get excess fat around the belly.

    I’d suggest go heavier on your major muscle group exercises (squat, leg press, bench press, dumbbell incline press, bentover rows, deadlifts, dumbbell shoulder press), slow down the movement for maximum effect. Don’t go heavy more than 3 x per week. Perhaps you’re overtraining?

    Then make sure you’re getting 6 feeds a day, include 30g lean protein per feed, lots veg, complex carbs.

    And 8 hours sleep a night!

    That should help.

    Dom
    http://www.Fitness4London.com

    (ps- hope you don’t mind me adding my URL Craig! Feel free to remove it if it’s against your posting rules!)

  • C.O.

    Just a warning to those on prescription medications and trying grapefruit for the first time-Make sure your meds are not on this list. The meds could cause a toxic effect when combined witch grapefruit or grapefruit juice. Check with your pharmacist if you are not sure. http://en.wikipedia.org/wiki/List_of_drugs_affected_by_grapefruit

  • AuntBear

    The reasons we sabotage our healthy living plans are general because of poor reactions to something other than hunger. We eat more and make bad choices when we are tired, anxious, sad, frustrated, happy, bored, etc. When we reach for the food, stop and ask yourself, “Why do I want to eat now?” Are you really hungry and your body in need of something good for you? Then eat within your plan. Are you tired? Take a nap. Are frustrated or anxious? Pray and call a friend. Are you wanting to celebrate? Go for a run, walk and enjoy creation, etc. Make it a practice to recognize the poor reactions and take control to change to good choices.

  • harry

    One article I would REALLY like to see is one about protein for the vegetarian. I’m 62 and I’ve been a vegetarian for 26 years and have never really read anything on if us veggies can even get enough of the right protein to actually build muscle and how to do it.

  • Dan

    Hi Craig,

    My wife an di have completed the intermediate, original TT workouts and most recently the abs TT workout; i’m wondering what to do next. Should we progrees to the 2K3 workout and so forth?

    Thanks for your TT programs; we have seen greater results with your programs than anyother we have tried.

    • Craig Ballantyne

      Thanks so much Dan! Yes, please move to TT2k3. You’re going to love that…in fact, you’re just getting into the “good stuff”!

  • BW

    For Amy and those commenting on green tea: I didn’t like green tea, either. I was buying “good” tea bags from the store. Then a friend gave me a gift certificate to adagio.com, an online tea company. Good quality loose tea (not like I knew good from bad at the time) It made a difference. (Citron or mandarin Green are good ones for us who don’t like the grassy/bitter taste and want something milder – the reviews of each flavor are helpful and will tell you which are for “newbies” and which are more bold. I still like the mild newbie stuff.) I was one of those people who carried a huge mug of coffee around all day, for years. I don’t even crave coffee any more. I prefer my tea (but I still don’t like green tea from store-bought teabags.) You can order sample sizes your first go round. (Also, you mentioned pop. Have you tried club soda/perrier as a replacement? LOVE it. You get the ‘burn’ of the carbonation, but it’s nothing but water and bubbles!) (I am able to post a link that will give you $5 off your first order, but I would get credit for anyone using that link, so I’m not sure it’s okay to post that here.)

    Okay. What articles I’d like to see? yeah, one on green tea would be fun. Also, I’m having trouble figuring out what weights I should be using (and should I push that last rep? Should I be doing this harder?). I don’t want to wimp out and just waste my workout time, but I don’t want to hurt myself either (I find I’m often nursing sore muscles that aren’t healed before my next workout, but haven’t really hurt myself seriously yet) How do you find the weight/intensity sweet spot between wimpy and harmful? (I’m a 5 foot tall 40 year old female, and reading all these training blogs by strong MEN gives me no perspective on what I should be able to do safely.) Like right now I have a really sore spot in the front of my shoulder. Is it a sore muscle that I rarely use, and it got a good workout, or did I do something wrong and hurt something in there?? (Craig, I’ve been lurking for a long time, but as long as I’m delurking to post something, thank you for this blog. It was THE thing to get me started 5 months and 20 pounds ago.)

    • Craig Ballantyne

      20 pounds! Awesome!

  • When a client presents to me for training, the first thing I have them do as they step from the car is 20 push-ups. If they’re not successful, it’s ‘TTTime’ and I send them home with a ‘prescription’ to order the system.

    If they pass this first little test, it’s off to the market to shop for food while they are staying with me for the period. I say nothing and just watch what they buy for their stay. It’s amazing the junk that they’ve been told is good for them. So, it’s back through the store replacing the junk from the basket with better foods and off to the apartment for a cooking lesson!

    Doesn’t sound like golf does it? But it is all about golf! Without proper conditioning and good food habits, the client is going nowhere except to the bank. What a waste.

    I know by this submission that I’m likely preaching to the choir but Craig’s programme is nothing short of super wonderful. It would take me another lifetime to acquire the knowledge but how much nicer to have him sweat and slave putting all of this together for us! Keep on truckin’ Ballantyne, keep on truckin’.

  • When a client presents to me for training, the first thing I have them do as they step from the car is 20 push-ups. If they’re not successful, it’s ‘TTTime’ and I send them home with a ‘prescription’ to order the system.

    If they pass this first little test, it’s off to the market to shop for food while they are staying with me for the period. I say nothing and just watch what they buy for their stay. It’s amazing the junk that they’ve been told is good for them. So, it’s back through the store replacing the junk from the basket with better foods and off to the apartment for a cooking lesson!

    Doesn’t sound like golf does it? But it is all about golf! Without proper conditioning and good food habits, the client is going nowhere except to the bank. What a waste.

    I know by this submission that I’m likely preaching to the choir but Craig’s programme is nothing short of super wonderful. It would take me another lifetime to acquire the knowledge but how much nicer to have him sweat and slave putting all of this together for us! Keep on truckin’ Ballantyne, keep on truckin’.

  • When a client presents to me for training, the first thing I have them do as they step from the car is 20 push-ups. If they’re not successful, it’s ‘TTTime’ and I send them home with a ‘prescription’ to order the system.

    If they pass this first little test, it’s off to the market to shop for food while they are staying with me for the period. I say nothing and just watch what they buy for their stay. It’s amazing the junk that they’ve been told is good for them. So, it’s back through the store replacing the junk from the basket with better foods and off to the apartment for a cooking lesson!

    Doesn’t sound like golf does it? But it is all about golf! Without proper conditioning and good food habits, the client is going nowhere except to the bank. What a waste.

    I know by this submission that I’m likely preaching to the choir but Craig’s programme is nothing short of super wonderful. It would take me another lifetime to acquire the knowledge but how much nicer to have him sweat and slave putting all of this together for us! Keep on truckin’ Ballantyne, keep on truckin’.

  • Cydney

    More and more women are challenged by pre and post menopausal weight gains due to a number of different factors; I would be interested in your opinion and suggested strategies.

    Thank you

  • Bonnie

    Hi, I am a dancer that does alot of ballet, etc and I find I am always tired. I eat fairly healthy and try to exercise on days I don’t have dancing as I dance for 3 hours a time. I am fairly lean and have some excess fat around my stomach but my BF is 16% so I’m not concerned about that, I wish to build more muscle to make myself strong for dancing and to not be tired all the time. Any hints or tips?

  • adona

    I’d love to read & preferably watch how to perform exercises that has a potential of injuring oneself if not performed properly. Right now, I’ve been surfing how to perform a db snatch & sb pike correctly. Thanks.

  • mike

    Most men and some women I know have weak backs, back pain and back problems myself included. I would really appreciate a series of workouts that help to strengthen the lower back.

  • Leonardo Dabundo

    i started wlking in june and as of today i have lost 31lbs now recently i joined a gym and wanted to know is it true that you are suppose to confuse your muscles going into each week by changing your routine? Also this week for the first time i have not worked out since monday because i have a fever and today it is very high so i am staying home from work to go see a doctor. being that i cant workout i feel like i lost a part of me this week, almost as if i left my mind at the gym and my body is elsewhere.

  • Justin Bosley

    Craig! These are all great tips as usual! I just wanted to thank you for all the great information and motivation you provide, as an up and comer in the fitness industry it’s helped me immensely! Your online business information has also helped me…I’m currently working on my “niche” and training programs as we speak! Anyways once again Thank you my friend from one Ontario boy to another. If i’m able to reach half as people as you have I’ll be able to sleep just fine at night!!

    Justin

    • Craig Ballantyne

      Thanks Justin!

  • Paula

    Hi Craig,

    Great advice – many thanks! As for other topics of interest, I’d love to read your thoughts on dealing with and preventing injuries and/or joint fatique. You always say ‘train safe’ in your workout descriptions – a good reminder indeed. I’ve been trying out some of your workout routines, loving them, but finding my knees very sore after all those squats, step-ups, burbees etc.; to a point that they still hurt days after in certain positions. How does one distinquish between normal ‘good’ pain that transforms the body from excessive ‘bad’ pain that wears out joints and causes other damage? In general, it would be useful to have your ideas about overtraining and joint fatique prevention and also tips what to do when in such situations. -Thanks.

  • Great tips! I believe that the key to success is to not try to change your whole lifestyle at once, but rather change a few things every day.

    Per,
    http://healthification.net

  • Craig Ballantyne

    Hi Katie,

    Please start with the Intermediate program in the main Turbulence Training for Fat Loss manual. That is the next program you should do.

    craig

  • Brawny Yogi

    Would love to see an article on doing a yoga workout Turbulence style.

  • I quite like this. Nice and easy and makes things simple to change.