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Title: 7-Day Motivational Weight Loss Guide
By line: By Craig Ballantyne, CTT
Certified Turbulence Trainer
URL: www.TurbulenceTraining.com (replace with your clickbank hoplink)
Word count: 964
Related keywords: weight loss, cardio, workout, exercise routine, burn fat, lose weight, weight loss, nutrition, motivation
7-Day Motivational Weight Loss Guide
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
Fat loss is hard. And once in a while, everyone loses their
motivation for diet and exercise. So that's why I'm bringing you 7
tips to help you lose more fat in less time over this upcoming
(If you are a complete beginner, please refer to the 21-day
quickstart guide in the Turbulence Training manual for more details
on how to develop key healthy habits during the essential start-up
phase of your fat loss program.)
If you're a M-F, 9-5 employee, you know that Saturday or Sunday
has to be your day to hit the grocery store and get fresh meat and
produce to prepare your meals for the next week.
I'm a big fan of picking up some fresh salmon fillets and asparagus
for Sunday dinner. Chicken breasts can be cooked in bunches for
freezing and then used over the week as easy lunchtime protein
sources. Fruits and vegetables are washed and prepared for cooking
or snacking, and almonds, pecans, walnuts, and organic beef jerky
are packed into travel bags for when I'm on the go.
Prepare and succeed. It's that easy.
So print this out, put it on your fridge, and let it guide you to
your fat loss goals, while keeping your workouts fun and motivating.
Now here we go with our day-by-day guide...
On Monday, your motivation will be high to have a great Turbulence
Plan to set a personal record in your workout today. If you are a
beginner, that might mean using a higher level on the cardio
machine for 1-2 minutes, or doing 2-3 extra pushups per set. For
the advanced fat loss program, it might mean using 2.5 more pounds
per dumbbell in your split squats, or extending your intervals by 5
seconds per sprint.
By continuously aiming to achieve a personal best in your workouts,
you will ensure that you are pushing your body to adapt - to change
for the better.
Now you don't have to set a record on every set for every exercise.
Just pick one record that you want to break each workout. Aim for
This will be an off-day from your Turbulence Training schedule, but
you should still get 30 minutes of activity. Make it as fun as
possible. Take the dog for a walk, play your favorite sport, or
chase your kids.
Even walking for 30 minutes is great. It will help you recover from
Monday's workout and simply improves your overall health. If you're looking for an advanced fat loss option, use a bodyweight
circuit to boost your metabolism.
Also, I want you to make a big nutrition change on this day and
eliminate all sources of trans-fatty acids from your diet.
Read your food labels, and don't eat anything that contains
hydrogenated oils. Also, be sure to look at the breakdown of fats -
if the total fat content is greater than the sum of the saturated
and unsaturated fat contents, then the product contains trans-fats.
Remember that labels are sneaky!
A label can boast "0g Trans Fat" if there is less than 0.5g of
Trans-fats per serving. But if there are several servings in a bag,
and you eat the whole bag...guess what? You could have eaten 2-3
grams of trans-fats!
And trans-fats will kill ya. As Dr. Bruce Holub from the University
of Guelph says, "there is no safe level of the fats and food
producers should cease and desist the industrial production of
trans fats in the country."
Perform your regularly schedule strength and interval training
workout. And if you need to, purchase a new cooking
appliance, such as a grill or steamer to help you prepare healthy,
nutritious, low-fat protein sources or high-fiber, nutrient rich
vegetables in a convenient manner.
Healthy food preparation is a SMALL effort for a LARGE reward.
30 minutes of activity, anyway that you can get it. And then at
dinner, try a new source of lean protein, such as salmon, bison, or
ostrich (or switch back to lean, red meat if you're bored of
chowing down on chicken).
Have another great strength and interval workout. Since this is
your Turbulence Training workout of the week...have fun and reward
yourself with a superset of your 2 favorite exercises. It's a
perfect time to add some extra work for your arms and abs, if you
love training those muscle groups. Just do something you really
like. You've earned it. Training should be fun AND effective.
30 minutes of activity. It's the weekend, find something fun to do
with a friend. On weekends, I try and get into the gym with an old
friend and amaze them with several bodyweight exercises that they
have never seen before - such as Spiderman Pushups, Inverted Rows,
and single-leg squats.
Then check-in with your social support group (in-person or on the
Internet) to talk about the ups and downs you went through this
week. Share recipes, tips and tricks to turning aside temptations,
and motivate each other to stay strong for another 7-days of fat-burning with the TT lifestyle.
Get in another 30 minutes of exercise nice and early to start your
day. Then plan your shopping list, head on to the grocery store or
even better a fresh, open market and get your weekly produce and
lean protein sources.
Make sure to include 1 new vegetable and 1 new source of lean
protein in your purchases.
One big step everyday towards a better body!
Another week and another pound or two of fat should be hitting the
road. Keep up the great work!
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
About the Author
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 www.TurbulenceTraining.com