With all of the confusing, complex, and contradictory weight loss information we receive these days, it's tough to decide what's the best approach for you and your weight loss goals. So to clear the confusion, I've been bringing you a 7 day weight loss guide to help you lose more fat in less time over the upcoming week. Here are this week's guidelines.
Sunday
Hopefully it's as nice where you are as it has been here in Stratford, where I'm spending the weekend.
Since today is an "off day" for most folks, make sure you get 30 minutes of exercise nice and early to start your day. Do something with your family to reduce your stress.
Then plan your shopping list, head out to the grocery store and get your weekly produce and lean protein sources. Have a great Sunday!
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 dumbbell rows, etc, etc.
If you are a beginner, setting a personal record in your workout might simply mean using a higher level on the cardio machine for 1-2 minutes, or doing 2-3 extra kneeling pushups per set.
For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or increasing the speed of your intervals by 0.3 mph.
Tuesday
Plan to get 30 minutes of light activity on your off day. 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 TT 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). If you're a vegan, try a new protein source as well.
Friday
Have another great TT workout and add in a 3-Minute Arms workout for fun to reward yourself for a great week of living the TT Lifestyle.
And at some point during the day, recruit a new member into your social support group, 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 the TT Bodyweight Cardio program or a Kettlebell workout done outside.
And make sure to check in with someone from your social support group, and then spend some time re-reading your TT manual or watching a TT Youtube video to make sure you are eating and training according to the TT guidelines.
If you don't have a "real life" social support group, I'm happy to help you, along with hundreds of other TT Members, on the TT forums. We let no question go unanswered! We are here to help you lose weight in less time than ever before.
Now that's a proven 7 day plan for weight loss,
Craig Ballantyne, CSCS, MS
PS - Here's what TT Member Kerry said about my advice on TT Members.
"Wow, Craig that is a great post...talk about value added! I know people who pay $150 or so three times a week that don't get that kind of support!"
And he's right. I've watched goofball personal trainers charge $150 an hour only to have their clients doing stupid BOSU ball exercises.
Heck, one trainer I know trains 3 people at once at $150 an hour and literally falls asleep sitting there watching them train!
Oh, the stuff I've seen in gyms, I tell ya.
But none of that crap goes on in the TT Forums. It is hands-down, the best all around fast workout fat loss membership site on the Net. Thanks in a large part to all of the great members!
Still skeptical?
Grab your 21-day trial offer AND 3-Month free TT Membership for only $4.95 here:
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