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7-Day Motivational Weight Loss Guide
from:By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Fat loss is hard. And once in a while, everyone loses their
motivation for diet and exercise. So that's why I'm bringing you 7 tips to help you lose more fat in less time over this upcoming
week.
(If you are a complete beginner, please refer to the 21-day
quickstart guide in the Turbulence Training manual for more details on how to develop key healthy habits during the essential start-up phase of your fat loss program.)
If you're a M-F, 9-5 employee, you know that Saturday or Sunday has to be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.
I'm a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts can be cooked in bunches for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds, pecans, walnuts, and organic beef jerky are packed into travel bags for when I'm on the go.
Prepare and succeed. It's that easy.
So print this out, put it on your fridge, and let it guide you to
your fat loss goals, while keeping your workouts fun and motivating.
Now here we go with our day-by-day guide...
MONDAY
On Monday, your motivation will be high to have a great Turbulence Training Workout.
Plan to set a personal record in your workout today. If you are a
beginner, that might mean using a higher level on the cardio
machine for 1-2 minutes, or doing 2-3 extra pushups per set. For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.
By continuously aiming to achieve a personal best in your workouts, you will ensure that you are pushing your body to adapt - to change for the better.
Now you don't have to set a record on every set for every exercise. Just pick one record that you want to break each workout. Aim for constant improvement.
TUESDAY
This will be an off-day from your Turbulence Training schedule, but you should still get 30 minutes of activity. Make it as fun as
possible. Take the dog for a walk, play your favorite sport, or
chase your kids.
Even walking for 30 minutes is great. It will help you recover from Monday's workout and simply improves your overall health. If you're looking for an advanced fat loss option, use a bodyweight circuit to boost your metabolism.
Also, I want you to make a big nutrition change on this day and
eliminate all sources of trans-fatty acids from your diet.
Read your food labels, and don't eat anything that contains
hydrogenated oils. Also, be sure to look at the breakdown of fats - if the total fat content is greater than the sum of the saturated
and unsaturated fat contents, then the product contains trans-fats.
Remember that labels are sneaky!
A label can boast "0g Trans Fat" if there is less than 0.5g of
Trans-fats per serving. But if there are several servings in a bag, and you eat the whole bag...guess what? You could have eaten 2-3 grams of trans-fats!
And trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, "there is no safe level of the fats and food producers should cease and desist the industrial production of trans fats in the country."
WEDNESDAY
Perform your regularly schedule strength and interval training
workout. And if you need to, purchase a new cooking
appliance, such as a grill or steamer to help you prepare healthy,
nutritious, low-fat protein sources or high-fiber, nutrient rich
vegetables in a convenient manner.
Healthy food preparation is a SMALL effort for a LARGE reward.
THURSDAY
30 minutes of activity, anyway that you can get it. And then at
dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you're bored of
chowing down on chicken).
FRIDAY
Have another great strength and interval workout. Since this is
your Turbulence Training workout of the week...have fun and reward yourself with a superset of your 2 favorite exercises. It's a perfect time to add some extra work for your arms and abs, if you love training those muscle groups. Just do something you really like. You've earned it. Training should be fun AND effective.
SATURDAY
30 minutes of activity. It's the weekend, find something fun to do with a friend. On weekends, I try and get into the gym with an old friend and amaze them with several bodyweight exercises that they have never seen before - such as Spiderman Pushups, Inverted Rows, and single-leg squats.
Then check-in with your social support group (in-person or on the Internet) to talk about the ups and downs you went through this week. Share recipes, tips and tricks to turning aside temptations, and motivate each other to stay strong for another 7-days of fat-burning with the TT lifestyle.
SUNDAY
Get in another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.
Make sure to include 1 new vegetable and 1 new source of lean
protein in your purchases.
One big step everyday towards a better body!
Another week and another pound or two of fat should be hitting the road. Keep up the great work!
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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