Fat Loss is often simply a matter of nutrition. But chances are, you don't need to buy anymore nutrition programs. You already know what to do. So here it is. Here's what you must do to on an off-day to improve your nutrition and chances for fat loss:
a) Buy a pack of chicken breasts. Grill them and then freeze them in individual tupperware. Take them out on a daily basis when they are needed for lunches.
b) Buy and prepare a week's worth of vegetables. Put peppers, spinach, tomatoes, and carrots in salads. Cut up raw broccoli florets, carrot sticks, and celery pieces for appetite suppressing snacks. Put all of these veggies in tupperware for the week.
c) Buy bags of apples, oranges, and grapefruits. Take 2 of each to work each day or leave the bags of fruit at work. Buy berries to be kept in the fridge at home.
d) Buy raw nuts such as almonds, cashews, and walnuts. Avoid roasted nuts as most are roasted in unhealthy vegetable oils. Take bags of healthy nuts to work for snacks.
e) Treat yourself once per week, but no more, to your favorite meal.
And now the rest of your week...
Monday
TT Workout. Hit a personal best in a new exercise. It could be lifting 5 more pounds in a squatting exercise, or doing one more pushup than usual. Set a personal best each workout. Yes, every workout!
Tuesday
30 minutes of activity. Take it outside if you can. You'll feel so much better exercising in the outdoors than you will stuck inside on a treadmill. If work permits, take a big walk on your lunch hour.
Wednesday
TT Workout. If you are doing 30 second intervals, decrease the intensity and go to 60 second intervals. And vice versa.
Thursday
30 minutes of activity. Use fitday.com today. It will probably be a rude awakening when you see what you are really eating compared to how you think you are eating. Get the truth today.
Friday
TT Workout. Pick up some organic meat for a bbq this weekend.
Saturday
30 minutes of activity. Take before photos and measurements if you haven't already.
Sunday
30 minutes of activity followed by your planning, shopping and preparing. See above for the rules you need to follow.
I bet you can lose 1.5 pounds of fat this week,
CB
P.S. The countdown to summer abs is on...
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"Been using TT 4 years, love the newsletters, i use the 2K3 all the time, started off with the original ages ago. I lost 16kg in around 2 years & i'm 38yrs old!"
Michael.Walker
"In November of 2005, I noticed that I had put on a significant amount of weight. I had avoided getting on the scale b/c I was afraid to see how bad the # was. With my job, I had many client lunches/dinners frequently and I wasn't taking into the consideration of how much it was impacting my weight. I was still working out, but didn't have a solid program that I committed to. I went to the gym when I had time.
When I finally got on the scale I noticed that my weight hit an all time high of 228lbs!!! Not good, when I know my optimal weight for my frame is 210lbs.
The last 3 months I committed to Turbulence Training and made some modifications to my diet outlined in CBs program. What I realized is that the workouts were more intense, I burned more calories and I made it out of the gym in less time then I previously did. This worked well for my busy schedule and it was simple to commit to this program.
After a 3 month commitment, I am happy to say I am now back at 210lbs and feel better then I have in years. All thanks to the TT program. I have tried many programs and this is the most effective and simple program I have ever used. I recommend to anyone that faces the same busy work/personal life that I do."
Dion Guerin, Sales Manager, Toronto
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