7-Day Workout Guideline

Fat Loss Workout Guideline

Well, if it's Sunday, you should have plans to hit the grocery store and to prepare your meals for the next 7 days. See our grocery list at the bottom of this email. Print it out and take it with you.

I'll be returning from Stamford, Connecticut tonight, after attending a seminar...to get the rundown, visit my blog for posts that I made over the weekend.

Click HERE to get the rundown - and a review of Alwyn Cosgrove's Fat Loss Seminar

And now here are your guidelines for the next 7 days.

Monday
TT Workout. It never hurts to have a trainer check your form, and make sure that you are pushing yourself hard enough. Alternatively, a workout partner can make all the difference in helping you bust through a plateau. The quote most often heard in the gym, "I'd never work this hard on my own." Is this true for you?

Tuesday
30 minutes of activity. In addition, use fitday.com to check your diet for excess calories. By now, you should have developed many healthy eating habits...however, sometimes things start slipping. So give yourself a little review. It's never too late to start eating properly.

Wednesday
TT Workout. Add 5% more weight to your main exercise, and reduce the number of reps per set by 1. Keep perfect form of course, but increase the intensity. You might even find that you can do all of the reps with this new, increased weight. That will lead to more Turbulence, and more calories burned. If you want to increase your interval intensity instead, do the same - increase your speed or resistance by 5% on the treadmill or bike.

Thursday
30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try.

Friday
TT Workout. Try to eat 8 small meals today which should give you even better results than eating 6 small meals. The 8 small meals/snacks: Breakfast, morning snack, lunch, afternoon snack, pre-workout, post-workout, dinner, and evening snack.

Saturday
30 minutes of activity. Check in with your social support group and trade fat loss secrets.

Sunday
30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy grocery order of your entire life. You get extra bonus points if the clerk says, "Wow, what a healthy order".

Here are some of the items on my list:

Fruits
Apples
Oranges
Blueberries
Peaches
Grapefruit
Raspberries

Vegetables
Peppers (red, yellow, green, & orange),
Spinach
Asparagus
Broccoli
Snow Peas
Mushrooms
Frozen mixed vegetables
Tomato sauce

Protein Sources
Chicken breasts
Turkey breasts
Salmon fillets
Lean beef
Skim milk & low-fat, low-sugar yogurt

Carbohydrates
Oat bread
Oatmeal (no sugar added)
Whole-wheat pasta

Other
Green tea
Unsalted, not roasted, Almonds
Walnuts

Dr. Chris Mohr gives even more options in his Nutrition Guidelines: www.TurbulenceTraining.com.

Nutrition has a huge impact on your success,

CB

P.S. Become a TT Member today...
For more information on your TT membership, and access to all of my manuals and advanced training articles, click here.

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