Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

14-Day Fast Fat Loss Guide


Published on

Get Healthy And Slim In 2012. Grab Your FREE Report Now!

  • Be the first to comment

14-Day Fast Fat Loss Guide

  1. 1. ==== ====Get Healthy And Slim In 2012! Grab My Free Report To Help You Get Started ====I recently stopped by the new house of an ol college buddy to meet his fiance and new baby boy.Hes getting married in 5 months time and we had to have a serious chat.You see, hes gained 25 pounds since birth of his son. He really fell off the wagon. But hes takenthe first and most important step by admitting things have to change and so we sat around for over2 hours in his backyard on a beautiful day and hammered out this plan.I could have wrote a 5-month plan, but I wanted to fast-track his results - and YOUR results -because research shows people who start losing fat quickly get better long-term fat loss results aswell.So heres your complete 14-day FAST-TRACK guide to fat loss (if you like it, please forward it to afriend or print them off a copy too):Day 1 - Stop Everything to Plan, Shop, & Prepare This Meal PlanI hope youre reading this on Sunday, because I want you to plan, shop, and prepare today. If itsMonday, skip your workout and do this instead - its THAT important.And I dont just mean planning what you are going to eat for dinner. I mean planning what you aregoing to eat for every meal for the next 2 weeks.Dont tell me thats too hard. After all, most people with lean physiques stick to a relatively similardiet for 90% of their meals and then enjoy a random cheat/reward meal 10% of the time.So your schedule might go like this:Breakfast - 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oilSnack - 1oz raw almonds, 1 pear, Green TeaLunch - Grilled chicken/salmon or black bean salad with spinach, onion, peppers, mushrooms,etc., 1 banana or bowl of cherries, 2 cups unsweetened iced tea with lime or lemonSnack - Unlimited raw vegetables and hummusDinner - Protein and vegetables and this could be a small piece of steak, chicken, or fish,along with your favorite vegetables, and a bowl of your favorite fruit.
  2. 2. Or it could be the veggie dinner I had last Monday of quinoa with red pepper-cashew sauce andavocado wrapped in kale leaves.Or it could be wild rice with beans and avocado and salsa.That schedule wont change much, with the exception of a slight variation in your main course atdinner, right? And then once per week schedule a meal of your favorite food.Everyone can stick to this plan for 14 days, and this tip alone will help you lose 5-12 pounds of fatin just 2 weeks. And this is also how youll need to eat for the rest of your life. Its not hard, it justrequires a little practice. Keep at it and never, EVER give up.Alright, so to review, heres your 3-step guide to Day 1.i) Plan your meals.ii) Shop for the food.iii) Prepare the food (cut everything up, put in the proper trays, cook food if necessary, and get itall packed up for work)In addition to planning out all of your meals, you must also start keeping a food journal (you coulddo it online too), because studies show that keeping a food journal will help you lose fat faster.Next, make sure you do 60 minutes of activity today AND take a "before" photo along with yourweight, body fat (if possible), and measurements of your waist, hips, arms, and thighs. Continue toweigh yourself every other day, as research shows that frequent check-ins lead to greater weightloss.Day 2 - Attend An "Online Fat Loss & Fitness Seminar"You must set EVERY workout and activity session as an appointment with yourself that you mustkeep - just like a doctors visit. Let nothing, except real emergencies, come between you and yourworkouts.Today youre going to do a short, burst exercise workout.Now if you are currently using long, slow, boring cardio to lose f at, stop that bad habit immediatelyand switch to short, burst workouts.If you need to learn more about short, burst workouts, go to YouTube and search for intervalworkouts. While you are there, look up my "Diet vs. Exercise" video series to see why diet is muchmore effective for fat loss than cardio.If you are a beginner, please start conservatively. But if you have been working out for a while, thenext 3 weeks are your time to step your workouts up a notch.Day 3 - Write Your Way to Fat LossFirst, you must schedule 60 minutes of easy to moderate activity. Ill talk about that in a second,
  3. 3. but you can do anything from a 60 minute walk, a yoga session, a light bodyweight and stretchingsession, an hour of playing with your kids, or playing an easy game of your favorite sport. Dont gotoo hard, but stay active.You must also carve out 30 minutes to sit down and write out 3 short term goals and 3 long termgoals. Write down EXACTLY what you want to accomplish in these 14 days. After that, write downwhat you want to accomplish in the following 90 days.Once youve done that, youre going to prepare a contract with yourself promising to take the stepsnecessary to achieve these goals. Sign the contract and review it everyday to keep you on track.Day 4 - Recruiting DayTodays another short burst workout. Make sure you are using a professionally designedstructured and proven fat loss workout, rather than just "winging it" or using long slow cardio for fatloss.Youll also spend time today recruiting for these 3 components of your fat loss social support team:- Nutrition buddy- Workout partner- Fat loss forum accountability buddiesResearch shows that recording your nutrition in a food journal and having someone review yourmeals increases your chance of losing fat.Another study found that if you workout with a partner who is losing fat, then youll have a greaterchance of losing fat as well.And finally, a third study found that the more often subjects checked in to an online fat loss forum,the more likely they were to lose a lot of fat.Get your team together and youll get more results - faster.Day 5 - The 60 Minute SolutionWhy am I telling you to get 60-minutes of activity on your off days?Well, to be honest, I do NOT expect you to burn massive amounts of fat with easy, off-day activity.However, every minute you spend moving, you are NOT snacking! I know the biggest problem youwill have is your diet. So instead of snacking in front of the computer or TV, spend your free timeaway from food. Thats the simple secret to the 60 minute solution.So get 60 minutes of activity on Day 5.Day 6 - The Challenge
  4. 4. Your 3rd workout needs to be a challenge workout so that you can improve your performanceeach week. In fact, you should set at least one personal best in each workout. If you improve yourperformance, your physique will improve as well.Day 7 - Diet Check-In and Reward MealCongratulations, youve made it through 7 amazing days of fat burning. Today youre going todouble check your nutrition plan by reviewing your food journal.If you havent already done so, eliminate all liquid calories and replace with water and Green Tea.If you need to learn more about nutrition, start using the free service called It will helpyou track your calories.And if youre really struggling to avoid night eating, try this tip. Place a small mirror on your fridgedoor. Research shows that subjects consumed fewer calories when they did this because it willremind you to make smarter choices.Finally, as a reward for all of your hard work, you can treat yourself to your favorite meal. But thatdoesnt mean gorging. It simply means having a normal meal of your favorite foods to give you amental break from your plan. When the meal is over, dont go back for seconds. Get right back onthe 14-day plan instead.Days 7 & 8 are also 60 minute off-day activity days.Day 8 - Review your goals.Its no good to write your goals down and then forget them. Review them at least weekly, if notdaily. Heck, carry them around in your pocket and look at them at every meal.As you workout, visualize yourself reaching your goals. Believe in yourself, keep a positiveattitude, stay motivated and youll continue to make fast fat loss progress every day.This will also be another great day to plan, shop, and prepare.Day 9 - Take It to Another LevelWeek one was great, but with only 5 days left it is time for you to step it up again. This time I wantyou to hire a trainer for just one session to make sure you are doing all the exercises correctly andtraining as hard as you can (safely, of course).Add this trainer to your support team. And by the way, a good trainer should be able to estimateyour body fat better than any of those "fat scales" you can buy at a get them to checkthat too.Day 10 - Plan Your Next Shopping TripToday is another 60 minutes of off-day activity, and youll also work on improving your nutrition
  5. 5. even more. What I want you to do is focus on eating more from the Fat Loss Foundation.The 3 components of my Simple Nutrition Fat Loss Foundation are raw fruits, vegetables, andnuts. Research shows that eating more of these 3 foods will help you lose weight better than a dietthat is low in fruits, vegetables and nuts.Make an effort to eat one new fruit, vegetable, and nut each week during your between mealsnacks.If you arent already eating grapefruit, try one today and see how it helps fill you up (because itcontains a lot of soluble fiber called pectin). Add a new vegetable - such as broccoli, cauliflower, orasparagus - to your dinner. And try walnuts or pecans instead of almonds at your morning break.Slowly but surely increase the fiber in your diet until you hit the recommended amount of 35 gramsper day.And I hope this goes without saying, but you should have eliminated all foods that contain addedsugar. That is one the simplest yet most effective nutrition changes you can make.Day 11 - Recruit AgainAdd a new member into your social support team, such as a new workout partner or healthy-eating partner. This will add strength to your commitment. If possible, join a transformation contestonline, or start one among your friends or co-workers.But when you do that, keep in mind that you want to help other people succeed. The more you canhelp others lose fat, the more you will help yourself as you share whats working with your friendsand they show you their fat loss secrets too. Stay positive, and youll build a powerful fat lossteam.Today is also another fat loss workout day, so give it your best.Day 12 - Check-In TimeToday youll re-measure your weight, body fat, and measurements. Take a look in the mirror tocompare yourself against your before photo to see big changes that will motivate you to staystrong.I also want you to start thinking about getting a tan. Yes, I said getting a tan. Why? Becausesimply adding a little bit of color to your body can make you look leaner. Theres a reason all thosemodels in supplement ads are tanned, you know.Finally, if there is a "big day" at the end of the 14-days, make sure you try on the outfit you aregoing to wear to double-check that it is going to look great on you.Make sure you do this check-in either before your 60 minutes of activity or a few hours after sothat exercise does not mess-up the numbers.
  6. 6. Day 13 - Mental Performance ReviewWrite down all obstacles that are still in your way of success, and then brainstorm 2 solutions toovercome each. Get some help from your social support team on this. The more you and yourteam share solutions, the more fat you - and everyone else - will lose.For example, you might come up with rules like, "No eating in the car" to help cut down on badfood choices. Someone else might suggest "brush your teeth after dinner to avoid night-timesnacking". Those are simple yet powerful tips to keep you on the fast-track to fat loss.Follow up this positive session with your best TT workout yet!Day 14 - Review, Plan, & PrepareCongrats on making so many powerful changes in just 2 short weeks.By now, youll probably have lost 5-12 pounds of fat and just as importantly, youll have developedproven, life-long fat burning habits that will be easy for you to stick to forever.Keep this weight loss train moving by reviewing your original goals. Next, do your planning,shopping, and preparing for another week, and get ready for even more fat loss.Enjoy your 14-day results and celebrate with a reward meal (and show off your firmer, leaner bodyat the big event too!).Wishing you success!Please email me with your success story in 14 days (or sooner!).Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Mens Health andOxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands ofmen 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 orfancy equipment. Craigs bodyweight workouts for fat loss help you lose fat without any equipmentat all.You have permission to publish this article in your web sites, ezines or electronic publication, aslong as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable)and references and copyright info.Article Source:
  7. 7. ==== ====Get Healthy And Slim In 2012! Grab My Free Report To Help You Get Started ====