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Brand New? Start Here...
Foundations of Fat Loss: Weight Loss Basics
Weight Training For Fat Loss: The Holy Trinity
How to Turn Your Body Into a Fat Burning Furnace
Down and Dirty High Intensity Cardio Secrets
Carb Manipulation: Your Simple Guide to Looking Good Naked
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The Beach Day Program: Lose 10- 20 pounds in 10 weeks, the easy way! By Michael Collins ..........................................................................................
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...
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.
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..
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...
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.
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.
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.
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.
NEW! MCNewsletters Apparel. |
The BEST 7.5 Minute Fat- Burning Workout You'll Ever Use. Really.
Head for the Hills and Strip Off the Fat in 12 Minutes!
The Green Apple (mini) Project
Healthy does not necessarily mean good for fat loss!
What's More Important? Counting Calories or Eating the Right Combination of Protein/ Fat/ Carbs?
The Beach Day Program: Lose 10-20 pounds in 10 weeks
Carb Manipulation: Your Simple Guide to Looking Good Naked
Carb Manipulation: Your Simple Guide to Looking Good Naked (Part 2)
Get Thoroughly Acquainted with Your Food for the Best Weight Loss Results
What do you think of that diet where you eat certain foods based on your blood type?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in the area of my body where my arm meets my shoulder, and I can’t get rid of it. Are there any exercises in particular that would help improve that? Or what about any spot reducing supplements?
I know I should be having some protein and carbs after a weights workout, but what about after cardio? I've heard that you should wait 2 hours before eating.
Should I be counting my grams of fat, sugar, and calories?
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