14-Day Fast Fat Loss Guide

I recently stopped by the new home of an old friend from college to meet her fiance and new baby. He married in five months time and have had a serious conversation.

You see, he gained 25 pounds since the birth of his son. He really fell off the wagon. But it took the first and most important step to admit things have to change and so we sat around for more than two hours in his garden on a beautiful day and developed this plan.

I could have written a five-month plan, but wanted to accelerate your results - and results - because research shows that people who begin to lose fat quickly improve long-term fat loss too.

Here is the 14-day accelerated complete guide to fat loss (if you want, please send to a friend or print a copy too):

Day 1 - Stop All to plan, buy, and preparing the meal plan

I hope you are reading this Sunday, because I want to plan, shop, prepare today. If it's Monday, skip your workout and make the place - it's so important.

And I do not mean fair planning what you are going to eat for dinner. I mean planning what you are going to eat at every meal for the next two weeks.

I would not say it's too hard. After all, most people with a 90% lean physique stick to a relatively similar plan your meals and enjoy a random cheater / food reward 10% of the time.

So your program might be:

Breakfast - 2 eggs, 1 slice of toast, rye 1 apple, green tea, fish oil

Snack - 1 ounce raw almonds, pear, green tea

Lunch - grilled chicken / salmon or black bean salad with spinach, onions, peppers, mushrooms, etc., a banana or a bowl of cherries, 2 cups unsweetened iced tea with lemon or lime

Snack - Unlimited raw vegetables and hummus

Dinner - Proteins and vegetables and fruit ... so this could be a small piece of meat, chicken or fish with your favorite vegetables and a bowl of your favorite fruits.

Or it might be a vegetarian dinner I had last Monday quinoa with pepper sauce, red cashews and avocado wrapped in collard greens.

Or it could be wild rice with beans and avocado salsa.

This calendar will not change much, except for a slight variation in their main course at dinner, right? And then once a week for a meal schedule of your favorite food.

Everyone can participate in this plan 14 days, and this trick will only help you lose 5-12 pounds of fat in just two weeks. And that's how you have to eat for the rest of his life. It is not difficult, it just takes a little practice. Keep it up and never, ever give up.

Okay, so think here is your guide to three steps to Day 1.

i) meal planning.
ii) purchase food.
iii) Prepare food (all cut up, put in the appropriate bins, cook food if necessary, and get all the bags for work)

In addition to planning your meals, you should also start keeping a food journal (you can do that online too), because studies show that keeping a food diary will help you lose fat faster .

Then be sure to do 60 minutes of activity today and take a "before" photo with your weight, body fat (if possible) and the measurements of your waist, hips, arms and thighs. Continue weighed every two days, since research shows that frequent checks led to greater weight loss.

Day 2 - Attend a "fat loss online and Fitness Seminar"

You must define each session and the training activity as an appointment with yourself that you need - such as visiting a doctor. Nothing but an emergency, come between you and your workouts.

Today we will make a short training exercise burst.

Now, if you use long, slow, boring cardio to lose f, stop this bad habit once and move on short workouts burst.

If you need more information about short burst workouts, go to YouTube and search exercises interval. While you're there, get my series "Diet vs. Exercise" video to see why the regime is much more effective for fat loss than cardio.

If you are a beginner, you must first carefully. But if you worked for a while, the next three weeks is the time to intensify your workouts to the next level.

Day 3 - Write Your way to fat loss

First, you should plan 60 minutes of moderate activity easier. I'll talk about in a moment, but you can do something 60-minute walk, a yoga session, a light stretching session and a time to play with your kids, or play an easy game their favorite sport . Do not go too hard, but stay active.

Also prune 30 minutes to sit down and write three short-term goals and three long-term objectives. Write down exactly what you want to achieve in those 14 days. After that, write what you want to accomplish in the next 90 days.

Once you have done this, you will prepare a contract with yourself a promise to take steps to achieve these goals. Sign the contract and to check every day to stay on track.

Day 4 - Recruitment Day

Today is another short burst of training. Make sure you use a fat loss workout structured professionally designed and tested, instead of just "detachment" or using long, slow cardio for losing fat.

You also need to spend time today the hiring of these three components of your loss of social support grease equipment:

- Companion Nutrition
- Training Partner
- Loss Forum Fat Buddies responsibility

Research shows that the registration of their nutrition in a food diary and having someone review your meal increases the possibility of losing fat.

Another study found that if you train with a partner who is losing fat, then you have a greater chance of losing fat too.

Finally, a third study found that the most frequently tested topics in a forum for online fat loss, the more likely it was to lose a lot of fat.

Gather your team and get more results - faster.

Day 5-60 minutes, the solution

Therefore I tell you to get 60 minutes of activity on your days off?

Well, to be honest, I do not expect to burn large amounts of fat, easy activity day.

However, every minute you spend moving, you do not have to snack! I know that the biggest problem we have is your diet. So instead of cutting to the computer or television, spend their free time away from the food. This is the simple secret to the solution 60 minutes.



So 60 minutes of activity five days.

Day 6 - The Challenge

His third workout should be challenging workout so you can improve your performance every week. In fact, you must configure at least one personal best in each workout. Improved performance, improve your physical well-being.

Day 7 - Arrival and Reward Meal Diet

Congratulations, you have achieved through seven days of incredible fat burning. Today you will confirm your nutrition plan by reviewing their daily food.

If you do not, remove all liquid calories and replace with water and green tea.

If you need to learn about nutrition, start using the free service called Fitday.com. It will help you keep track of your calories.

And if you're really struggling to avoid eating at night, try this trick. Place a small mirror on the door of your refrigerator. Research shows that subjects consumed fewer calories when they did this because it remind you to make better decisions.

Finally, as a reward for your hard work, you can enjoy your favorite meal. But that does not mean gorging. This simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, do not go back for seconds. Get back in the 14-day plan instead.

7 and 8 are also 60 minutes of activity daily.

Day 8 - Review your goals.

It is not good to write down your goals and then forget them. Check at least weekly, if not daily. Heck, carry them in your pocket and watch them at every meal.

As you exercise, visualize yourself achieving your goals. Believe in yourself, stay positive, stay motivated and continue to grow rapidly lose fat every day.

This will also be another great day to plan, purchase and prepare.

Day 9 - I take it to another level

A week was great, but with only five days left is the time to move again. This time, I want to hire a trainer for a session to make sure you do the exercises correctly and training as hard as you can (safely, of course).

Add this trainer for your support team. And by the way, a good coach should be able to estimate your fat better than all these "fat scales" that you can buy in a store ... then do a check that the body as well.

Day 10 - Plan your shopping trip next

Today is another 60 minutes of daily activity outside, and that you also work on improving their nutrition more. What I want you to do is to focus on eating more of the Foundation for fat loss.

The three components of my simple fat loss Nutrition Foundation are fruits, vegetables and nuts. Research shows that eating more of these three foods will help you lose more than a diet low in fruits, vegetables and weight of nuts.

Make an effort to eat a fruit, vegetable and nut every week for their meals with snacks.

If you do not eat grapefruit, try one today and see how it helps you complete (because it contains a lot of soluble fiber called pectin). Add a new factory - such as broccoli, cauliflower, asparagus, or - for dinner. And try walnuts or pecans instead of almonds on your morning break.

Slowly but surely increase the fiber in your diet until you reach the 35 grams recommended amount of days.

And I hope this is obvious, but it should have eliminated all foods that contain added sugar. This is a nutritional changes simpler more effective can.

Day 11 - Recruit new

Add a new member in its social support, as a new training partner or partner and healthy eating. This will add the strength of his commitment. If possible, join an online transformation contest, or start one of your friends or colleagues.

But when you do, keep in mind that you want to help other people succeed. The more you can help others to lose fat, plus help yourself you share what works with friends and show you their secret fat loss too. Stay positive and you will build a strong team of Fat Loss.

Today is also a day of training fat loss, so give it your best.

Day 12 - Arrival

Today you will re-measure your weight, body fat, and measurements. Take a look in the mirror to compare your photo before seeing big changes that motivate you to stay strong.

I also want you to start thinking about getting a tan. Yes, I said sunbathing. Why? Because simply adding a little color to your body can make you look slimmer. There is a reason these supplements in small models are tired, you know.

Finally, if there is a "big day" at the end of 14 days, be sure to try on the computer that will lead to double-check that will look great on you.

Be sure to check both before their 60 minutes of activity or hours after exercise does not spoil the numbers.

Day 13 - Review of the Mental Performance

Write down all the obstacles still in the way of success, then think of ways to overcome two each. Get help from its social support team about this. The more you share equipment and solutions, more fat - and everyone else - will lose.

For example, it is possible to rules like: ". To help reduce poor food choices Another person might suggest" "You can eat in the car brush your teeth after eating to avoid late night snack" These are simple but. power to stay on the fast track to fat loss tips.

Follow this positive training session with his best TT again!

Day 14 - Review, plan and prepare

Congratulations on making many profound changes in just two weeks.

For now, you probably lost 5.12 pounds of fat and not least, we have developed proven burning fat lifestyle that will be easy for you to stick forever.

Keep this weight loss train moving through a review of its original goals. Then make your planning, shopping and preparing for another week, and get ready for even fat loss.

Enjoy the results of 14 days and to celebrate with food reward (and show them slimmer body firmer in the great event too!).

We wish you much success!

To learn how to start sculpting your body into something your proud of visit the Weight Loss Instructor
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