7 Day Weekly Fat Loss Guide

The way you start your week is VERY important in your fat loss success. If you start your week off on the right foot then you will continue your success all week long. The following is an easy to follow 7 Day Weekly Fat Loss Guide.

Monday -

Upon Waking Drink 12 ounces of water.

Eat Every 2-3 hours (avoid going over 4 hours without a balanced meal or snack)

Consume Protein With EVERY Meal.

30 Minutes of High Intensity Strength Training

15 Minutes of Regeneration (Foam Rolling and Corrective Stretching)

Focus On Workout Nutrition: Drink low carb protein drink before, during, and/or after your
workouts (Women - 20 g of protein or 1 scoop mixed with cold water following ALL main workouts, cut in half for miniworkouts, men- 40 g of protein or 2 scoops mixed with cold water following ALL main workouts, cut in half for mini-workouts,)


Tuesday -

Drink More Water Today (Aim for 96 ounces today)

Consume 8-10 Servings of Fruits and Veggies Today.

8 Minute Mini Tabata Workout (20sec work, followed by 10sec of rest, Repeat 8x)

4 Minutes

Bodyweight Squats

Plank

4 Minutes

R. Side Plank w/ Punch

L. Side Plank w/ Punch

20 Minutes of Interval Training


Wednesday -

30 Minutes of High Intensity Strength Training

15 Minutes of Regeneration

Consume More At Breakfast (Your Metabolism is at its HIGHEST in the morning, by eating more you will create a larger caloric burn over 24-36 hours, then eating nothing or a smaller breakfast.

Thursday -

Consume A New Lean Protein (ex. Ostrich, Bison, Elk, Venison)

20 Minutes Interval Training

8 Minute Tabata Style Workout

4 Minutes

R. Side Plank

L. Side Plank

4 Minutes

Prisoner Squat

Spiderman Climb


Friday -

30 Minutes High Intensity Strength Training

15 Minutes of Regeneration

Consume New Fat Source (Walnuts, Cashew Butter, Almond Butter)

30 Minutes of Activity (Dog Walk, Park w/ Kids, Tennis, etc.)


Saturday -

20 Minutes of Interval Training

20 Minutes of Low Intensity Training

Enjoy A Reward Meal (If you were 90% compliant for the week)


Sunday -

Take A Day Off

Grocery Shop

Plan For The Week Ahead

Find "Roadblocks" and Overcome Pitfalls BEFORE They Happen

30 Minutes of Activity

Good luck, remember "fat loss is easy, once you realize how hard it is."

Enjoy your week!


Dedicated to your fitness success,

Tyler English, NASM-PES, CPT


P.S. - Thank you for all the feedback on the "BIG ANNOUCEMENT!"