Weight Loss in 7 Days
Monday
Train with strength exercises and interval training to boost your metabolism. Research shows it is better than slow cardio.
During today's workout, I want you to push hard in your workout and focus on feeling each muscle group that is emphasized in the exercise. For example, in a wide-grip seated row, I wanted you to start the exercise by bringing your shoulder blades together, so that you work the rhomboid muscles, as well as your lats and posterior deltoids.
If you are a beginner having a hard time with the exercises, get a personal trainer for one session to take you through the exercises.
Tuesday
30 minutes of activity. Sick of the treadmill? Do 10 minutes on 3 different exercise machines. Or combine your intervals/cardio with bodyweight exercises. You can do 15 minutes of bodyweight exercises (say 1-2 rounds of a circuit from Phase 2 in the 6-month manual) and then follow that up with 15 minutes of intervals or traditional cardio. Your heart and lungs will be given a great workout, and your legs will be happily exhausted.
Wednesday
Do another strength and interval workout. Do each exercise with a slower tempo, taking 4 seconds to lower the weight. This will make you a little bit weaker, but will be a different form of Turbulence to apply to your muscles. You don't need to do this every workout, but it is always helpful to use a variety of exercise techniques in your workouts.
Thursday
30 minutes of exercise, anyway you want to get it done. After exercise, take another review of your nutrition. How are your lunches? Too much take out? Are you eating too much food, or simply the wrong kind of food? Record your nutrition and identify your problem.
Friday
Do another strength and interval workout. Check your fiber intake and make sure you are meeting the recommended intake of the American Dietetic Association (25-35g per day). Clients get better results with higher fiber intakes.
Saturday
Get 30 minutes of exercise from a fun, non-gym workout. Check in with your social support group. Meet with them and have a fun exercise session.
Sunday
Plan, shop, and prepare, of course. Get 30 minutes of exercise, and don't forget to grab some fish oils while you are out. Fish oils will help protect your skin from dryness this winter.
And at the grocery store, pick up some new, fiber-rich foods for your weekly meals (broccoli, almonds, and apples are three top-notch fiber sources).
Plan, and you will not fail.
Related Tags: weight loss, nutrition, diet, fat, burn fat, fat burning, cardio, boost metabolism, feed the muscle
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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
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