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!"

Camper of the Week!

Hi friends,

Many of us struggle to find balance in life.

For Farmington Valley Fitness Boot Camp "Camper of the Week" Susan McMann the ability to include exercise and healthly lifestyle choices has helped create a more balanced lifestyle.

Susan has a very demanding job therefore finding time in the past to live a healthy lifestyle was difficult. When we first spoke before Susan began her lifestyle change she voiced to me the need to "place her self first" for once. Well, I am proud to tell you that the strides she has made over the last 2 and a half weeks are amazing!

Susan has yet to miss one of her sessions. She is challenging her self ever session and making changes in the way her and her family live their lives.

The result so far.

Susan has lost 8lbs in less than 3 weeks!

No longer is lack of energy an issue for her. "I was really struggling with low energy levels. Exercising has really helped me get my energy back and feel good."

Susan feels this program has helped her husband Phil and their two children James, 14, and Laura, 12, create a new outlook on health.

"My husband and I have been married for 17 years. My husband and I both have demanding careers and exercising and healthy eating has really helped me find balance between home and work. This program has made all of us much more cognizant of what we are eating and how much rest we need. I think it is very important to be a good example of healthy living to my children. We talk a lot about nutrition and making good choices in everything we do. I hope that my actions will have a positive effect on the choices they make."

The aspects of Farmington Valley Fitness Boot Camp program that set it apart from all the rest has provided Susan with a new view of the importance of not just exercise but proper nutrition and rest to help create a healthy lifestyle.

"The broad scope of this program is what really works for me. It effects every part of my day. Unlike a gym where you go to work out for an hourand then leave this program encourages the participants to look at every aspect of their daily lives from exercise and nutrition to getting agood night's rest. I am cognizant of all the choices I make each day and how they impact my life and my family."

Susan has grown to love the social aspect of working her fellow campers at 5:30am. So her favorite part about coming at that hour?

"Definitely the people! The camaraderie of this group and the satisfaction I get when I work really hard to feel better is great. It is very motivating to be with people who are so focused on being in the best possible shape."

Now like most campers Susan does have her favorite exercise. So what is hers?

"The plank... Of course! This exercise is very hard for me but because it is hard I know it is making a difference. Everytime I go to class I can hold it a little longer - this makes me very proud of myself."

What further benefits does Susan want as a result of all her hard work?

"To look and feel healthy and energetic. I am less interested in what the scale says and more interested in how Ifeel. If I feel good I will look good as well."

Well, on behalf of all your campers at 5:30am and the rest of Farmington Valley Fitness Boot Camp. Susan, your on your way there!

Great job!