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The Beach Day Program: Lose 10- 20 pounds in 10 weeks,
the easy way! By Michael Collins
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Here's a simple to use fat loss program
you can use to get ready for the Summer...
Being that I'm in the gym a minimum of 5
days per week, I see the trends. I see how the masses come and go
depending on the season. I get to see the highs and lows of motivation
and I get to see the fluctuations in body composition.
The gym is relatively quiet from October
through December. People are busy with family, the holiday's and eating.
And... taking a hiatus from the gym.
I'd estimate an average gain of
10 pounds of fat
is put on during the winter hiatus.
Back to that in a minute...
When I turned on the Weather Channel this morning I was told by Jim
Cantore, or whomever his equivalent is at the station, that today is
going we're going to have a high of 50 degrees. (Fahrenheit).
It's been hovering in the teens and twenties
for the last few weeks, so that got me thinking...
Hmmm, how much time to go until B-Day?
No, not my birthday (which is this
month), when I say "B-Day" I mean Beach Day, or the first really nice
day of the year where you're going to head out and take the shirt off to
show off the physique you've worked hard over the year for.
B- Day doesn't necessarily have to mean the
beach for you.
It's that day you're shooting for to
look your best.
It could be a BBQ with some friends or
family you hadn't seen in a while and you want to look lean and mean.
Maybe you want to get into that bikini you've has your eye on since last
year, but you just weren't feeling confident in prancing out by the pool
in it just yet.
Depending on where you are in the world, if
you are in one of the colder climates (I'm in NYC) right now, you have
about 10 weeks to B- Day. Most people judge whether they are in shape
or not by the difference between where they are now, and their
ideal physique on B-Day.
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Here's an extremely
scientific "B-Day readiness" exercise:
Pull your shirt up right
now and grab what's there. Are you ready for B-Day? If you
needed to get out there in a bathing suit or bikini right now, how
would you feel about it? Would you be ready?
Take mental note of
where you are now, and envision your ideal B- Day body. How far do
you need to go to be ready? |
Quick Point:
Most people break down their readiness between 2 points:
1) Comfortability. Do I feel
comfortable where I am now? Do I make the cut with a passing
grade?
2) Sharpness. Do I look awesome?
Am I going to take my shirt off/ get in that bikini and really stop some
traffic?
Whichever category you fit in to now, you can use the program I'm going to
detail below to achieve that outcome.
Back to losing that 10- 20 pounds..
I consider this article a wake up call to those who aren't in peak
condition all year round. I imagine that would be about 99% of the
population. So, make sure you pass this article along to your
friends because chances are they're not B-Day ready yet, and they'll
thank you for it. Here's the reason..
Most people don't change (start their program) until they hit
threshold.
Threshold could be walking by the full
mirror naked and getting a view of what you had been turning your eye to
since early January. It could be a spouse grabbing your
love handles or flab on the back of the arm. It could be
when the jeans are just too tight. It could be anything, but the turning
point (and when you know you've hit threshold) is when you blurt out...
 "I'm
not going to take this sh*t anymore."
The problem with this is that sometimes you
don't become conscious of threshold until it's too late. You may
wake up on Memorial Day, ready to hit the Family BBQ, and as you're
squeezing into that outfit, you realize it's just too late.
My article is meant to shake the tree of
consciousness early on, so you have a head start on your fat loss plan,
and to give you a powerful strategy to get it done efficiently.
Whether you need to lose 10, 15 or 20
pounds, I'll start off by stating that a 1-2 pounds per week weight loss
is generally regarded as a safe recommendation for weight loss.
With 10 weeks to B- Day, you have
enough time now to start your program and with the least amount of pain,
get to your physique goals on B- Day
1 pound of
fat = 3,500 calories.
There are a lot of variables involved in
this equation, but this is a relatively accurate and easy starting point
to understand how we are going to lose that extra 10-20 pounds.
First things first
The first thing I want you to do is grab a
pen and paper. I want you to write down everything that you eat or
drink for the next 3 days.
Candy, cookies, hamburgers, water, soda,
juice, lollypops, whatever. This will give you an average of what you
normally eat each day.
Everything.
After those three days are up and you have
written down everything you've taken in over those 3 days, I want you to
go to
scan our
food
chart that you can download for free here when you join our newsletter.
It has
the caloric breakdown of many foods and write down the caloric value of
everything you ingested.
Once you have done that, add them up each
day. and you will be able to have a rough baseline of how many calories
you normally ingest each day.
Now that we have the baseline numbers set
up, we can get to work on some fat loss. We're looking to create a 500
calorie deficit over the course of each day. This will provide roughly 1
pound per week weight loss.
To do this, we are going to create a
food exchange.
A food exchange is where you'll substitute
good, healthy, fat burning foods for the junk you were eating. To make
this simple, we have compiled a chart of the most nutritious, fat
burning foods.
Enter your name and email below to
receive this chart now in your email,
FREE. You can also print it out and take it with you on the road.
(along with the Fat Burning Foods Chart, you'll also receive
our report, The Dark Side of Dieting
FREE!)
To give you an idea of how powerful a
technique this can be, lets take a simple
exchange.
Lets say your normal dinner was a
cheeseburger, fries and a 20oz coke. You would then go to the list
of caloric values and add up how many calories that would you'd be
taking in.
Then, go to our Healthy Foods chart and
punch up some fresh grilled chicken kebab, with some fresh
vegetables and 20oz of diet coke.
You could have just created a 300-500
calorie deficit in one shot. Simple right?
You can play around with numbers and create
a deficit you are comfortable with. I would aim for about 500
calories per day to make sure you're not getting hunger cravings and at
the same time keeping the deficit big enough that you'll see fast
results.
One HUGE point I want to make here is this: choose nutritious, healthy
foods from our list that you enjoy.
Enjoyment is the single biggest factor in compliance with an eating
program, and that obviously correlates with
results.
This is a simple yet extremely
powerful strategy to lose fat. If you're
enjoying this article and would like 60 more powerful fat loss solutions
and strategies, I'd suggest you purchase
Black Book of Secrets
now.
We put Black Book of Secrets together as a
collection of tips, tricks, techniques and strategies that you can
implement daily in a way that you don't have to turn your life upside
down to use them
click here to read more about
the book.
Now, as you know, the eating program is only
1 half of the fat loss equation. You also want to implement the
workout plan to rev up your metabolism and burn more calories through
bio chemical factors.
Another reason why you want to add in a
workout plan is so you look good, not just skinny. We provide a
simple to use workout program here in the "How
to turn your body into a fat burning furnace" series. I suggest
you follow this simple program we outline
here for at least 2 weeks before moving on to part two of the
series.
To round up the steps and purpose of this
article:
1)
First, imagine that body you want. The body that if you needed to show
it off today, would be the ultimate for you
2) Get yourself to threshold.
Pick up that shirt and grab the flab. Let it tick you off.
Let it move you toward action on the program
3) Start writing down on paper
everything that you eat or drink for the next 3 days and use the list of
foods given to figure out how many calories you're taking in
4) Get our Healthy Foods chart
by entering your name and email below. You will receive the chart
right away
5) Take
action by substituting the healthy foods you enjoy for the not so
healthy foods
6)
Read our "How
to turn your body into a fat burning furnace" series and follow
the exercises given
7)
Purchase
Black Book of Secrets
for immediate download if you felt this article was on point, and you
could use additional powerful info
If you're truly looking to lose weight fast,
we have included a few key workouts that you can use to make your cardio
more effective in black
book of secrets. It also includes 60 other fat loss tips, tricks
and techniques.
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