The Insider Secrets to Simple, Fast, and Lasting Weight Loss.
WEEK 4 – THE IMPORTANCE OF MACRONUTRIENTS
For week 4 of our 7 Week Slim Down we’re going to take another look at diet. For our weight loss purposes we can view our diets as basically being split between two important categories.
The first is micronutrients – which includes vitamins and minerals, things we need in small quantities that don’t carry calories. Most of us are quite familiar with the ins and outs of micronutrients.
Much more vital for our weight loss success is the second category of macronutrients – protein, carbohydrates and fats.
These three things we require in large amounts to function and how we manipulate them can mean the difference between 7 Week Slim Down success and failure!
Let’s look at all three macronutrients.
Protein is the building block of our new lean bodies, absolutely essential to help us look and feel great and to speed up our recovery from hard work out sessions.
Keeping our protein levels high will also bring us lots of other benefits – even keeping us more resistant to things like the common cold.
It’s worth repeating we should aim for .5 a gram of protein for every pound we weigh while slimming down.
Here’s some common protein counts of food you may enjoy: a 4 oz chicken breast has 36 grams of protein, a whole egg 6 grams of protein, a glass of milk 16 grams and most protein shakes 28 grams of protein a serving.If your protein levels are consistently low you can expect slower strength gains, fatigue and possibly even injury!
Carbohydrates are the main source of energy in our diets. While a requirement for even dieters to function efficiently, over indulgence in carbohydrates has been the death blow of many a weight loss plan.
A smart level of carbohydrates to start off with before tweaking your diet is right around 30% of your daily calories (the rest split between protein and healthy fats).
This should be slowly lowered if you are having difficulties shedding body fat. Sugary carbs and things like white rice, white pasta and potatoes should be eaten infrequently, if at all.
Onto fats. Let’s clear up one of the most common diet misconceptions, once and for all. All fats do NOT make you fat. In fact many are health and weight loss miracle workers.
Flax seed oil, fish oil and to a lesser degree unsaturated fats like olive oil are all important parts of your diet.Try to take in about 3 grams of flax or fish oil a day and be prepared to both see yourself lose weight faster as your metabolism increases and your overall quality of life improve as well.
Inflammation will decrease, your skin and hair will look great and many guys will also see marked increases in their sex drive!
There’s hardly anyother addition you could make to your diet that is quite so transformative!Do you feel like you have a better understanding of macronutrients?
These easy to follow tips will quickly have them working in your Slim Down favor. Dieting can be effective without getting anywhere near being complicated. Apply these principles in Week 7 and beyond and you will quickly see what I mean!
WEEK 5 – HIGH INTENSITY INTERVAL TRAINING – BENEFITS OF HIIT
What if there were a way to super charge your cardio and make your fat melt off in a fraction of the time of traditional calorie burning workouts? Would you be excited?
Well there is. It’s called High Intensity Interval Training (or HIIT for short) and it’s the focus of Week 5 of our 7 Week Slim Down. Get Ready to sweat!What is High Intensity Interval Training?
High Intensity Interval Training is a description of an exercise method that alternates short bouts of maximum or near maximum intensity cardio with low exertion / low intensity “near rest” periods. The numbers of each segment can vary.
A common HIIT workout looks like this:
A round is 2 minutes ultra-intense running followed by 3 minutes of light jogging.Do 4 rounds.Total Cardio HIIT Workout time = 20 minutes.You can expect this to burn about 4 times the calories of a medium intensity 45 minute cardio session!
Here’s a look at some of the many benefits of HIIT training that should inspire you to leave behind old school cardio for good.
⦁ HIIT Torches Your Body Fat.
We’re looking to get Slim so this is probably the benefit of HIIT dearest to most of us. HIIT not only burns off more fat in less time, but getthis – HIIT creates an increased metabolic state where your body continues to expend calories for hours after your work out is over. How is that for exercise efficiency?
⦁ HIIT Preserves Your Muscles While You Cut Fat.
A really remarkable feature of HIIT is how well it works to preserve your hard earned muscle while you take off your fat. Have you ever noticed the difference between the average Olympic marathon runner’s scrawny body and a Olympic sprinter’s toned and great looking physique? The marathon runners train in traditional cardio methods while the sprinters use HIIT drills!
⦁ HIIT is More Efficient at Building Endurance.
Recent studies have suggested HIIT training actually builds endurance quicker and more efficiently than longer bouts of lower intensity cardio. Sounds counter intuitive, but the science in the research is clear. HIIT wins once again.
⦁ HIIT Improves Insulin Sensitivity.
HIIT makes your body much more sensitive to insulin, which translates to much less body fat getting stored through out your normal days and nights. This benefit isn’t just felt on thedays you do HIIT, but also carries over for all the rest of your week as well!
⦁ HIIT Conditions All Your Energy Systems.
HIIT training develops both your aerobic and anaerobic energy systems. This leads to the ability to perform well in short bursts as well as in extended length situations.
HIIT cardio proficiency actually will add reps to other exercises you can do in the gym! Other forms of cardio don’t effect anaerobic energy systems at all.
For Week 5 and beyond I’d suggest shifting your cardio days to HIIT sessions. Use the sample workout above three or four days a week and be prepared to see some real dramatic changes in the mirror.
You now know one of the real secrets the professionals use to get ripped, use it and watch the heads turn fast!
WEEK 6 – RESISTANCE TRAINING FOR BEST RESULTS – BENEFITS OF WEIGHT TRAINING
Welcome to Week 6. I’m very happy you’ve made it this far. Can you see the new you starting to come through in the mirror?
The best is yet to come.Week 6 brings us another fitness myth to brush aside and dispel. Many, many people truly believe weight training is only for the bodybuilding style of bulking up. The truth is there isn’t a better tool to help you tone up and slim down than weight training.
Follow these tips and weight training will speed up your weight loss and maximize your chances of quickly looking great. And you have exactly NO chance of bulking up and getting massive.
Believe me I can promise that’s much harder to do than it looks! Are you ready to pump some iron and get Slim?
⦁ Lift Weights and Burn Calories 24 / 7.
When you do even light weight training three to five days a week your body responds by amping up your metabolism twenty four hours a day, seven days a week! When you combine that with HIIT and a smart diet you’ve forged the perfect fat burning environment. A new Slim you is right around the corner.
⦁ Get More Confidence as You Get Stronger.
There’s something really magical about the confidence that comes along with getting stronger. Nothing positively adjusts a person’s self image like seeing themselves become more powerful from weight training. This carries over to all areas of life and will be nothing, but a huge boost in your efforts to slim down!
⦁ Lifting Weights Slows Aging.
Studies have shown resistance training dramatically slows down the aging process. That goes a long way as you strive to build a new slim, better looking and better feeling you doesn’t it? This positive effect covers not only things like your skin, but even helps keep your bones young, strong and healthy!
A Great Beginner’s Weight Training Schedule
There’s lots of ideas about weight training. Most of them work to some degree or another, but when slimming down is your focus I would suggest keeping it simple at first.
Later on when you feel more comfortable feel free to expand your program and explore more advanced training concepts!
Here’s a sample weight training schedule to get you started in Week 6. Feel free to make substitutions depending on what type of equipment you have access to.
Bench Presses, Dumbbell Flyes, Bicep Curls. (All 4 sets of 12 Reps)
Wednesday: Leg Presses, Leg Extensions, Hamstring Curls, Dumbbell Shoulder Presses. (All 4 sets of 12 Reps)
Lat Pull downs, Shrugs, Tricep Extensions. (All 4 sets of 12 Reps)
Saturday and Sunday: Off
Protein and Resistance Training
Be sure once you begin resistance training to keep an eye on your protein intake. Getting in enough protein becomes more important than ever, to make the most of your time in the gym.
Find it difficult to eat .5 a gram per pound you weigh? Drink a whey protein shake or two to make up the difference!
Learn to love resistance training and your body will respond in amazing ways. Slimming down and getting stronger is the perfect combination! How does that sound to you?
WEEK 7 – MAKE THIS A LIFESTYLE AND NOT JUST 7 WEEKS
There’s no doubt at all with hard effort, self-discipline, motivation and a smart program like the one you’ve been following for the last 7 weeks incredible changes to our bodies can be made. I’ve seen people lose 40 lbs and look like completely new and improved versions of themselves.
All that said real change is not something you do for 7 weeks and then put it on the shelf and return to business as usual.
Real lasting change is achieved when you adopt a new lifestyle NOT a new program.The methods in this guide are all safe and effective and I hope they inspire you to adopt them as the foundation of a whole new fit, slim and healthy way of living your life.
What could be better? I guarantee your quality of life will go through the ceiling and exceed your wildest dreams!Here are some ideas that can help you really cement in your new fit and healthy lifestyle.Enjoy.
⦁ Never Break the Law of Three.
Commit yourself to do at least three days of cardio (HIIT or not) and at least three days of either resistance training or body weight training a week. Cardio and your strength training can be on the same day if time is an issue, but never break the law of three unless you are deathly ill. This is how people stay fit for life.
⦁ Don’t Poison Yourself at the Dinner Table.
After 7 weeks I’m sure you’ve developed a taste for healthier food. Keep your momentum going. An occasional cheat day aside, or some snacks with friends is one thing, but don’t fall into eating any junk that crosses your path. Keep your diet clean or you will be needing to do another 7 Week Slim Down in a few months, trust me.
⦁ Make Fit Friends.
Positive peer pressure can be a wonderful thing. With fit friends you will feel a greater social nudge to keep yourself also moving in the direction of the fit and healthy.
When the gym becomes a spot you enjoy going to socially you are making great strides towards really adopting a true fitness lifestyle!
⦁ Explore Exciting New Fitness Realms.
Keep things interesting. Why not explore yoga, Pilates or the fun and craziness of Kettlebell conditioning? Fresh fitness experiences can help motivation, be great fun and help you become more well-rounded and athletic.
Ask someone who has been living a healthy lifestyle for years and I’m sure they’ll have a long interesting list of fitness adventures! You should too!
⦁ Teach What You Have Learned.
A wiser man than me said the best way to keep something is to give it away. How true. Do you have a friend or loved one you could help get into shape showing them the principles you have learned?
Sharing your experience is a great way to keep yourself moving in the right direction. Life can be funny like that!
I hope the prospect of staying slim and fit for life excites you. What better way is there to meet life’s challenges than being slim, strong, looking great and with a smile on your face? Think about the alternative. Not very appealing is it?
NOW IS THE TIME TO CHANGE YOUR LIFE
I’d like to leave you with a quick question between friends.If not now, when? If you are tired of being out of shape, not being comfortable looking in the mirror, feeling sluggish and slow, having weight-related health issues. Not being able to fit into clothes. Not doing as well as you would like in your love life.
If not now, when?
I’ll let you in on another secret. The worst parts of our minds are best at making excuses, putting things off and procrastination. I’m speaking from experience.The only way to tame this beast of mediocrity, is to answer the question of “if not now, when” with clean, clear, committed action.
Yes, Now Is the Time To Change Your Life.
Just a few more thoughts on the subject.
⦁ Putting off pursuing goals is the quick path to killing them. When you postpone taking positive action towards pursuing your goals, fitness or not, you are setting the stage for your goal to atrophy and die.
It’s an undeniable part of human nature. A better method? Even taking small steps towards what you are wishing for keeps them fresh and your desire focused. Try it and see the difference.
⦁ Accept Responsibility for Where You Are. If you want to really transform your life, now, break the chains of casting blame. Once you accept responsibility for where you are it becomes quite obvious you and you alone have the power to enact true lasting change in your life.
Don’t blame TV commercials for your former fast food addiction or an unkind word from an ex for damaging your self- confidence. These people and institutions never had any real power over you on the inside. You determine your own destiny. And that’s a beautiful thing, trust me.
⦁ Be Willing To Make Dramatic Change. Just getting and reading so far into our guide shows just how far you are willing to go to make a change. It’s a great start. If you can keep that positive outlook it will only serve to push you to greater and greater things.
In a few years I can only imagine the transformation your body, mind and spirit could undergo. Making improvements and growing requires a willingness to change doesn’t it? Of course it does!
⦁ Ignore Limitations. Most limitations are artificial creations we construct in our minds. Take a look at some “before” and “after” fitness and weight loss photos if you need proof. There’s an almost countless number of people who ignored limitations and proved them wrong. You can too.
Follow our guide with a positive attitude and expectations and you can shatter what many would say is impossible yourself. That is if you start today.
Thank you for taking the time to read 7 Week Slim Down. I truly hope it gives you the tools and motivation to create the body of your dreams! Don’t hesitate there’s no better time than now to change your life!Do you have what it takes? I think you do and then some.Please stay in touch I would love to hear your own success story!