7-Day Guide: Print out the shopping list

"Make everything as simple as possible, but not simpler." Albert Einstein

If Einstein could say that, given what he studied, than surely we can apply that principle to fat loss.

So why is everything so confusing, complex, and contradictory about losing weight?

Step 1: Eat better.
Step 2: Exercise more.
Step 3: Find the time to do Step 1 and Step 2.

Okay, so I suppose it does get a little confusing because of Step 3, and because everyone wants overnight results.

So to clear the confusion, I have been, and will continue to bring you 7 tips every Sunday to help you lose more fat in less time over each upcoming week. Here are this week's guidelines.

Monday
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.

Take your program to another level, and you'll take your results to the next level.

Personally, I plan on hitting a new record in the "Floor Press" on Monday. (That's a bench press done lying down on the floor.)

Tuesday
Plan to get 30 minutes of activity. For beginners, walking is acceptable. It helps you recover from Monday's workout and simply improves your overall health. Advanced fat loss programs might use a bodyweight circuit on this day.

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.

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."Could he be any clearer?

Wednesday
Perform your regularly schedule TT workout. And if you haven't already, 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.

I got a new cast-iron frying pan and a new BBQ for Christmas.

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've only been chowing down on chicken). I'm eyeing up some Elk steaks for the BBQ this weekend.

Friday
Another great TT workout. And at some point during the day, recruit a new member into your social support group (remember I spoke about how important this is?), such as a new workout partner or healthy-eating nutrition buddy. This will add strength to your commitment.

Have a secret meeting away from the nay-sayers in your life that want to pull you back into take-out pizza every night, or the food court everyday for lunch.

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 of the almost 100 exercises from my 6-month bodyweight manual.

Allright, so check me out in my YouTube debut, showing you 8 different pushups (including "the grasshopper").

CB's vid on YouTube

Sunday
Get 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.

Be a fat loss Einstein,
CB

Lose 20 pounds of fat the simple way...
"I've just received Craig's 6 Month Body-Weight Training Manual and am thoroughly impressed. I have used some of Craig's other Turbulence Training programs and have progressed steadily to better health and a better body. Recently I have used his TT for Fat Loss program and lost 20lbs of fat while increasing my lean body mass and getting much stronger. As with the other programs the amount of information and direction in his bodyweight manual is outstanding. Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form. With the amount of information in this program it would be almost impossible not to succeed. I can hardly wait to get started with bodyweight training and reap the benefits of Craig's expertise."
Rick Dunseith