7-Day Weight Loss Guide

By Craig Ballantyne

At the start of each week you should hit the grocery store and to prepare your weight loss meals for the next 7 days. See our grocery list at the bottom of this email. Print it out and take it with you.

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

Monday
Start the week with a strength and interval 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
Get 30 minutes of fun, recreational activity. In addition, 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
Do another strength and interval workout. Get your workout done in only 45 minutes.

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
Do at least 30 minutes of activity. Try something new. If you haven’t done any bodyweight circuits yet, give those a try.

Friday
Finish the week with one more strength and interval 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
Enjoy 30 minutes of activity. Check in with your social support group and trade fat loss secrets.

Sunday
Start the day nice and early with 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

· whey protein

Carbohydrates

· Oat bread

· Oatmeal (no sugar added)

· Whole-wheat pasta

Other

· Green tea

· Unsalted, not roasted, Almonds

Nutrition has a huge impact on your success,

CB

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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