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Weight Loss Guide.


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Weight Loss Guide.

  1. 1. ==== ====A Guide To Motivation. ====Weight loss is hard. Everyone loses their motivation for diet and exercise. So thats why Imbringing you 7 tips to help you lose more fat in less time over this upcoming week. Here are thisweeks guidelines.MondayPlan to set a personal record in your workout today. If you are a beginner, that might mean using ahigher level on the cardio machine for 1-2 minutes, or doing 2-3 extra pushups per set. For theadvanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your splitsquats, or extending your intervals by 5 seconds per sprint.TuesdayPlan to get 30 minutes of activity. For beginners, walking is acceptable. It helps you recover fromMondays workout and simply improves your overall health. Advanced fat loss programs might usea bodyweight circuit on this day.Also, I want you to make a big nutrition change on this day and eliminate all sources of trans-fattyacids from your diet.Read your food labels, and dont eat anything that contains hydrogenated oils. Also, be sure tolook at the breakdown of fats - if the total fat content is greater than the sum of the saturated andunsaturated 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 safelevel of the fats and food producers should cease and desist the industrial production of trans fatsin the country."WednesdayPerform your regularly schedule strength and interval training workout. And if you havent 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.Thursday30 minutes of activity, anyway that you can get it. And then at dinner, try a new source of lean
  2. 2. protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if youve only beenchowing down on chicken).FridayHave another great strength and interval workout. And at some point during the day, recruit a newmember into your social support group (remember I spoke about how important this is?), such asa new workout partner or healthy-eating nutrition buddy. This will add strength to yourcommitment.Saturday30 minutes of activity. Its the weekend, find something fun to do with a friend. On weekends, I tryand get into the gym with an old friend and amaze them with several bodyweight exercises thatthey have never seen before.SundayGet 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 andlean protein sources.Make sure to include 1 new vegetable and 1 new source of lean protein in your purchases.One big step everyday towards a better body!Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Mens Health,Mens Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. Histrademarked Turbulence Training fat loss workouts have been featured multiple times in MensFitness and Maximum Fitness magazines and all over the Internet, and have helped thousands ofmen and women around the world lose fat, gain muscle, and get lean in less than 45 minutesthree times per week. For more information on the Turbulence Training workouts that will help youburn fat without long, slow cardio sessions or fancy equipment, visithttp://www.TurbulenceTraining.comArticle Source:
  3. 3. ==== ====A Guide To Motivation. ====