With all of the confusing, complex, and contradictory information we receive these days, it's tough to decide what's the best approach for you and your goals.
So first, let's wipe away the stress that comes with confusion and frustration.
Breathe through your belly.
Breathing is the ultimate portable stress buster if you do it right.
On the other hand, holding your breath or taking quick, shallow gasps of air can increase your heart rate and anxiety.
Fortunately, all it takes to lower your heart rate and calm you down is slow, rhythmic belly breathing. To shift from anxiety breathing to relaxation breathing, blow out all the breath in your lungs (like a big sigh).
Then focus on breathing from your belly - feeling your entire belly expand. Then breathe out slowly from that same place. You'll feel your belly flatten. Breathe with control through your belly. Don't make each breath really, really long. Just try to breath at a relaxed pace.
Now, onto 7 tips to help you lose more fat in less time over each upcoming week. Here are this week's guidelines.
Monday
As I've mentioned before, I believe it is very important to always try to improve your performance. Improving your physical performance will improve your physical appearance.
So keep a record book for each of your main exercises - how many pushups you can do, your cardio interval settings, how much weight you use for wide-grip seated rows, etc, etc.
If you are a beginner, setting a record might simply 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.
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.
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.
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).
Friday
Another great TT workout. And at some point during the day, recruit a new member into your social support group (remember when 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.
Saturday
30 minutes of activity. It's the weekend, find something fun to do with a friend. I like to start the weekend with a circuit of 6-8 bodyweight exercises from my 6-month bodyweight manual. You can even take it outside, now that the weather is starting to warm-up.
And make sure to check in with your social support group, and then spend some time re-reading your TT manual to make sure you are eating and training according to the TT guidelines.
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.
If you haven't already gone organic, then try and include as many organic food sources as possible this week - and that includes meat.
Consistency and simplicity,
CB
PS. Here's the best source of Online Social Support...
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"Craig, the TT membership is amazing. I'm still surprised at how quickly I get a response to any question. Its incredible that for one very reasonable price TT members get access to all of your previous workouts and all of your new ones for an entire year. Talk about overdelivering!"
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