Did you know the scale of life-threatening health risks has shifted worldwide from starvation to obesity?
Yes, the sad fact is more people collectively across the world are now suffering from being fat than from not having enough food to eat.
One estimate puts the number of obese at 1 billion compared to 800 million people who are underfed.
Not surprisingly the Western “first world” countries are the worst offenders, the United States, Canada, Western Europe, Australia and so on are leading the list.
If you aren’t careful in these places and you eat the same diet and are just as inactive as your neighbor your body may just give in one day as a result of your unhealthy lifestyle. Either way, your quality of life will be real low.
There are two main reasons why the world is fat and why we are experiencing this obesity epidemic. Although it’s not hard to guess what they are they are well worth exploring.
1 – From People Consuming an Excessive Amount of Bad Food.
The first big reason why so many people are fat is their terrible diets. Too many calories often coming from horrid food choices, empty calories from sugar filled soft drinks, poorly thought out and timed carbohydrates, fried foods. The list is near endless, but I’m sure you get the point.
A great deal of people put no thought into their diet at all and are basically poisoning themselves in something akin to the film “Super-Size Me”. Haven’t seen the movie?
Well you should.
2- From People Being Almost Totally Inactive.
Exercise can make up some of the ground lost from a poor diet. Real exercise, not five minutes of walking up a flight of stairs or a few sets of sit-ups once a week. The fact that a great many people don’t exercise at all and instead lead quite sedentary lives is a huge factor why they and others like them are getting fatter and fatter every year.
OK, so that’s the bad news. It’s best to get it over with so we can see how important it is to buck these trends. Our very lives could hang in the balance. Looking good and feeling healthy certainly does.
Now for the good news! If you don’t want to be one of the fat and sick you can choose not to be.
Getting fit requires some discipline and some hard work, but seven weeks of both can transform your body into something that looks and feels great.
You’ve got the information in front of you. I’ve seen this method work again and again, for the young and old for both men and women. All it requires is heart and focus. Are you ready to step away from the pack?
You’ve already committed and gotten a copy of our 7-week slim down weight loss challenge. I have faith you can take the next two important steps of reading the guide and acting on the information I’m about to share with you.
A lifetime of great looks and vibrant dynamic health is waiting.
Make no mistake you can do it.
Let’s get started!
GETTING READY TO BEGIN THE 7 WEEK SLIM DOWN
Before we get into the “how” and “why” of our 7 Week Slim Down there’s two things we need to cover that can really help you accomplish even your wildest fitness dreams. Both are x-factors that are often skipped over in other programs and by other fitness instructors.
Don’t make that mistake because they are absolute 100% game changers that can help motivate you even in the worst of times.
The first is realistic goal setting. The second is advice on choosing the right training partner. Pay close attention!
SMART Fitness Goal Setting
The foundation of your coming fitness success is the clear goals you set for yourself before you even start the program. Humans are on the whole goal orientated for better or worse.
Trying to get slim and fit without setting winning goals is akin to trying to drive across country without a map. It’s a waste of time and energy. Even worse, you are very unlikely to ever end up at your destination.
How do you set smart goals? Here’s a simple formula that can definitely help.
Just keep the word SMART in mind. Which translates into…
⦁ S is for Specific.
Yes you’d like to slim down in the next 7 weeks. However the goal of “slimming down” is not the best goal to help you stay motivated.
It’s way too broad. Pick a goal that’s way more specific like losing 12 pounds (or more or less). This gives you a clear target and will greatly increase your chances of success!
⦁ M is for Measurable.
You want your goals to be as measurable as possible. Instead of wanting to “run more”, set a goal similar to “I want to add 5 minutes more to my cardio at each workout session until I’m running 45 minutes four days a week”. This lets you measure your results as well as your progress.
⦁ A is for Action.
Your goals should inspire action. The more you take action the much more likely you are to both stay committed and ultimately succeed.
⦁ R is for Realistic.
Don’t set unrealistic goals, ever. These only serve to discourage. Realistic goals, especially once you start achieving them will inspire consciously and maybe even more importantly subconsciously!
⦁ T is for Timed.
Timed goals are best. Like our 7 Week Slim Down! These create a sense of urgency and importance that will keep you moving quickly forward.
Choosing A Fitness Training Partner
If at all possible find a reliable and motivated training partner for the 7 Week Slim Down. This will make things more fun, interesting and give you another set of eyes to monitor and track your fitness and weight loss success.
It’s also a lot harder for most of us to bail out on our commitments when we have another person involved. A good workout partner can keep you going when the going gets tough.
Even the world’s top athletes, bodybuilders and fitness competitors always credit their training partners as being an essential part of their ultimate success.
You and I are no different, so do your best to find a companion for your slim down journey. It’s much more than worth it.
Now we’re ready to begin!
WEEK 1 – EASE INTO BETTER NUTRITION AND EXERCISE
One of the secrets of success with our 7 Week Slim Down is paying close attention to how well you pace yourself.
Trying to do too much too soon can wreck your program before it has barely even begun. A much better method is to take your 1st week and ease into better nutrition and exercise.
Follow these tips and not only will staying motivated be easy, but you’ll also be building positive momentum that can very much help you achieve your weight loss goals!
⦁ Determine Your Fitness Level.
To know where you are going it makes good sense to understand your starting point. How in (or out) of shape are you? Here’s some things to consider…
How many push ups can you do?
Your pulse before and after a 1 mile walk.
Your weight and if possible your body fat percentage.
Your level of strength and endurance will give you an idea of just how much you can do your first week without overdoing it.
⦁ Start Moving More.
On three alternating days your first week get moving with a brisk walk. This can be in your neighborhood, at a park or on the treadmill. How long you walk should be based on just how your body reacted to your 1 mile test.
If on the test your pulse went through the ceiling start with fifteen or twenty minutes of walking. If it barely moved aim for 45 minutes.
Remember the goal for Week 1 is to just get you back into the habit of exercise NOT to leave you exhausted!
⦁ Do Some Light Calisthenics.
Calisthenics are simply exercises that rely only on your body weight to tone your muscles. We’ll dig deeper into them later, but for now all we want to do is a few light easy sets every other day on the days you aren’t walking.
Three sets of push ups (on your knees is OK if you can’t do a full push up) doing half of your maximum reps, plus three sets of however many sit ups or crunches you can do is plenty for Week 1. Remember don’t over do it!
⦁ Eliminate Sugar-Filled Calorie Containing Drinks.
A small diet adjustment to get you on the right track you’ll likely hardly even notice is to cut out drinking empty calories. Drop soda and stop adding milk, creamer and sugar to your coffee. Replace with water, green tea and coffee without the extras. Use stevia as a natural calorie free sweetener and I promise you won’t miss sugar for more than a day or two.
⦁ Cut Out Obvious Diet Busters.
Week 1 isn’t about making drastic diet changes, but it is time to remove blatant diet busters. Get rid of the fast food, the fried junk and the cake, candy and chips. Later on we’ll dig into winning diet concepts and methods. For now use your own common sense to clean up your worst diet offenders!
So Week 1 of our 7 Week Slim Down isn’t so tough is it? It’s all about easing into being active and eating right.
Starting slow builds a strong foundation for your future weight loss success. Don’t worry harder work is right around the corner!
Are you excited? You should be because a new slim and fit you awaits!
WEEK 2– SHOPPING GUIDELINES – HOW TO READ NUTRITION LABELS AND SHOP BETTER, TO EAT BETTER
It’s a bit shocking how many people attempt to follow a healthy fat burning diet and exercise program without investing the time into understanding how to read nutrition labels on food products.
Not knowing what’s in the food you eat makes slimming down a near impossible task. On the flip side, once you understand food labels you can shop better, to eat better.
Let’s take a look at what they reveal so we can make wiser diet choices.
⦁ Serving Size.
Please pay complete and total attention to this number. Everything that follows will apply to only 1 serving. Unscrupulous food companies will often exaggerate the number of servings in a container or package to make it seem the calorie count is lower. Don’t fall for this devious diet-destroying trick!
⦁ Percentage of Daily Value.
This is based on a 2000 calorie a day diet for a moderately active person. Use it only as a rough guideline as it can vary greatly based on gender, activity level, age, height, weight and so on.
Pretty self-explanatory this is the total number of calories contained per serving.
⦁ Fat. Your total fat.
Further broken down into saturated fats, trans fat, Monounsaturated and Polyunsaturated fats. Both saturated and trans fat should be avoided.
Monounsaturated and Polyunsaturated fats, on the other hand carry some health benefits. These are the healthier fats found in things like olive oil and avocado.
Doctors suggest keeping your cholesterol intake below 300mgs a day to avoid the risk of heart disease. Below 150mgs a day is an even better target.
High sodium intake will make you retain water and weigh more on the scale. For a healthy heart it’s suggested to stay below 1500mgs a day. Keep an eye on prepared food they are often over loaded with sodium!
Split between fiber (very good) and sugar (very bad). Aim for a low carb intake while slimming down and things will go much, much smoother.
Your best friend while following our Guide. Aim for around .5 a gram for every pound you weigh. If you are working out very hard more is even better. This is where most of your calories should be coming from.
⦁ Vitamins and Minerals.
This includes both the vitamins and minerals naturally contained in the food as well as anything artificially added by the manufacturer. I’ll dive deeper into specific vitamins and minerals you should be looking for while on our 7 Day Slim Down in detail in a coming chapter. For now just keep an eye on getting your daily recommended amount which is what the nutrition label will reveal to you.
These will be listed in order of the amount contained in the food product. Here’s another area where some companies will try to deceive so pay close attention!
Now you are fully armed with the information needed to be able to shop smart and be able to understand the nutrition labels on food products.
While slimming down, like in a great many other areas of life, knowledge is power. How does it feel to have power over your food choices? Good I hope. It will serve you well.
WEEK 3 – EXERCISE DOESN’T HAVE TO BE AT THE GYM
Having a gym membership is great for most of us. Gyms are, of course, filled with equipment, other people working out and if you are wise enough to turn off the cell phone most distractions too.
However, we all know sometimes it’s just not practical to make it to the gym. I know from experience there may even be big chunks of time where training at home is the only option. Life can be like that.
No fear, I can tell you from experience you can have some of the best training sessions ever outside the gym and slim down just as easily. I have and here’s some tips I picked up along the way to share with you!
⦁ Walk or Run.
Depending on your fitness level and athletic experience if the weather permits walking or running is the near perfect way to burn fat and it’s absolutely free. Even when I train in the gym, I love to wake up and immediately go for a 45 minute brisk walk with nothing, but some espresso in my system.
This calorie burning will skip the carbs and directly target your fat stores. It may take a little getting used to, but it’s well worth it. Try it for our 7 weeks and you’ll see it works about one hundred times better than any fat burning supplement you could ever buy! Make a choice between walking six days a week or running three or four.
⦁ Do Push Ups.
You would probably be shocked if you saw photos of some people’s bodies that were developed by just doing a few hundred push ups a day. This sounds like a lot of course, but if you do push ups three days a week you will see the number you are able to do sky rocket. Push ups will develop and tone your entire upper body not just your triceps and chest.
Another advantage is this is appealing looking athletic toning rather than the “bulky” look a body building inspired work out can produce in some of us.
⦁ Focus on Core Training.
It’s easy to get a good ab work out at home. I prefer sets of crunches mixed with leg lifts. Four sets of however many reps you can do on the same day as your push ups, three days a week.
Now we can’t expect to see our abdominal definition until we shed our extra fat, but when the fat is gone this core training will shine through!
⦁ Consider Light Weight Lifting or Exercise Bands.
A few adjustable dumbbells and / or exercise resistance bands are not much of an investment and are perfect for doing sets of curls and shoulder presses. Not a requirement, but great to have in the closet to diversify your home training beyond body weight exercises.
Stick with three sets of each for a resistance / weight you can handle for 12 to 15 reps while slimming down!
⦁ The Magic of Pull-Ups.
Not all of us have the strength when we start out for pull ups, but once we do a $20 door way pull up bar can lead to a total body transformation.
Once again three sets on the days you are doing your other resistance exercises for as many reps as you can manage!
Now not being able to make it to the gym is no excuse to not slim down.