7 Weight Loss Tips for 7-day Fat Loss Plan

Here's your 7-day fat loss plan

Day 1
In today's Turbulence Training workout, choose an alternative form
of interval cardio for this workout.

For example, if you are a beginner, and you have been doing only
walking for cardio, try and use the elliptical machine or
stairmaster today. This is called cross-training and helps avoid
overuse injuries caused by doing the same thing over and over again
when you aren't prepared for it. If you are advanced, try some of
the bodyweight circuits in place of running or cycling intervals.

To do bodyweight circuits, pick 3 lower body and 3 upper body
exercises, and alternate between them. Do 10 reps of a lower body
exercise, then 10 reps of an upper body exercise, and so on.

Go through the 6 exercise circuit 3 times for a 15 minute session.

Day 2
Between Turbulence Training workouts, take a day off from the gym.

On your off days, your exercise requirement is just 30 minutes of
fun activity. It can be traditional cardio, sports, or bodyweight
exercise.

In addition, you need to clean out cupboards. Do NOT be afraid to
throw out food - if it's garbage food, it's better in the trashbin
than in your fat cells.

After you have cleaned out your pantry, prepare a healthy shopping
list. Complete a 7-day food entry and identify your trouble spots.
Then organize your shopping list to provide solutions to your
eating problems.

Day 3
Back to your regularly scheduled Turbulence Training workout.

Since we've been inspired by the 300 Movie Workout lately, I want
you to make a small change to your workout today and reduce the
rest intervals between sets. For today only, take no more than 30
seconds rest between exercises. Get your workout done in record
time. Do a full warm-up before training though, of course!

Get your very own copy of Turbulence Training!


Day 4
Another off-day from the gym (whether you train at a mega-gym or in
the comfort of your own home gym).

Choose an activity and have at least 30 minutes of fun. Yoga is
great as well, to help reduce work-related stress.

In addition, let's make one more nutrition change. Today, I want
you to eat one new fruit and one new vegetable. If you aren't
already eating grapefruit, try one today and see how it helps fill
you up because it contains a lot of soluble fiber called pectin.

Add a new vegetable, such as steamed asparagus or broccoli to your
dinner.

Day 5
Do your last Turbulence Training workout of the week today. I
always like to slip in an extra superset on the last workout of the
week. Pick your favorite biceps and triceps exercises and do them
back to back for 3 supersets of 8 reps each.

Inject even more fun into your training & reward yourself for all
of your hard work.

Day 6
For most of you, this will be the weekend. That means you should
have extra time to check in with your social support group.

So why not meet up with a friend that is also trying to lose fat
and/or build muscle and talk about what is working for you and
where you are struggling. Essentially, its your fat loss mastermind
group!

As part of your meeting, choose a fun activity that you both want
to do for at least 30 minutes. Make this activity-based meeting a
regular habit on the weekend.

Day 7
Get an early start on the day with 30 minutes of a fun activity -
and yes, walking around shopping can count towards your 30 minutes
of activity - and then prepare your meals for the rest of the week.

Plan, shop, & prepare for the week ahead. Make sure to include 1
new fruit and 1 new vegetable on your grocery list.

Getting this done early allows you to spend the rest of the day
outdoors, or going to church and socializing with friends after, or
spending the better part of the day with your family.

Remember that Turbulence Training is all about creating the optimal
fat loss lifestyle - giving you more fat loss results in less
workout time while freeing up your life to spend doing the things
you love with the people you love in the body that you love!

Have a great week!

Diet Tips for Belly Fat Loss

Diet Tips for Abs - Fat Loss for a Six Pack

By Mike Geary

In this article, I've posted the "diet tips for six pack abs" portion of our interview we recently did. Enjoy! Here it is...

CB: And finally Mike, 1 or 2 of your top secret nutrition tips for carving out those six pack abs. Open your vault of info!

MG: Well Craig, I think you'd agree that there has never been a more confusing time regarding proper nutrition for consumers. Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs. I like to try to simplify things for my readers. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!

I'll leave your readers with a couple of the most important aspects of nutrition and diet that help to get you lean for life (and have any chance of getting those abs to show)...

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it's a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! Many people try to go way too low on their fat intake in their diet and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

• artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods
• high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get. Gain control of this part of your life, and those abs may be showing in no time!

Don't miss out on this free report detailing over 29 unique metabolism boosting secrets at Abs Diet Tips for a Flat Six Pack

Are you tired of boring monotonous cardio workouts? Expand your thinking and see: Beyond Cardio Workouts

For any ladies looking to firm up that butt, check out Best Workouts for the Butt