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!"

Nutrition, Cavemen and Brad Pitt?

You have heard me say it before and you will continue to hear me say it again.

Nutrition is your first step in fat loss.

Without proper nutrition you will not lose those unwanted pounds. So why do so many people still complain that they can't lose weight? Well, for one many of these people have committed to exercise thinking this is the only answer. If you think back to our ancestors, long before our descendants came from overseas, long before the first colonies were created, think back to ancient times. Lets think back to what was the human race. NOT what has become of the human race.

For one, none of them were overweight.

There was no such thing as obese.

They were active, sometimes walking hundreds of miles in a day, just to find food. (There were no vehicles and there certainly was no PeaPod.)

There main food source was protein.

They ate fruits and vegetables from the land.

They were lean and strong. (They carried everything.)

They ate foods as they were intended to be eaten. Raw, whole and organic.

In these times there was no such thing as processed, boxed or baged foods. There certainly weren't restaurants and I think you would find it hard pressed to find a local McDonalds or Burger King back then. They ate the food that was provided to them by their surroundings.

Many of you should take note from this.

Raw, whole and organic foods aren't something new to this world. They were here long before we ever stepped foot in this world.

Now I am not telling you to carry a club, eat with your hands or hunt for dinner every night. (That would be interesting!)

Nutrition is so easy a caveman can do it!

You should analyze the type of foods you are consuming.


Are you eating raw, whole, organic food sources?


If your not consuming these foods then stop telling yourself that you can't lose weight.


Start by taking a good look at your typical day of food intake.

Are you eating enough protein?

Are you eating enough fruits and veggies?


Do you consume good fats as fuel?


Stop making excuses and take a real look at the reason you haven't lost the weight yet.


It starts with what your putting in your mouth.


Dedicated to your fitness success,


Tyler English, NASM-PES, CPT




P.S. Proper nutrition all starts with a balanced breakfast, if you are struggling to consume breakfast try Prograde Lean. http://TylerEnglishFitness.GetPrograde.com/lean