Fat Loss Checklist

I have a system for personal training and nutrition advice that is pretty straight-forward and easy to follow. It’s a checklist that I’m going to give you today.  Nothing I say will be revolutionary and it works, if you follow it.

After I give you this information, the question is, will you follow it?  Maybe, maybe not.

Tomorrow, I’ll share with you my reasons why you might not follow it, but for today, here is the Fat Loss Checklist.

Fat Loss Checklist

Checklist Fat Loss Checklist

Week 1

A – Go to the gym two times.  Do anything you enjoy doing
B – Track your food intake – written down or in an app like MyFitnessPal.

Week 2

A – Go to the gym two times.  Make one of those workouts based on a circuit style of strength movements. You can still do cardio afterwards.  The other workout, do something you enjoy doing.
B – Continue to track your food.

C1 – Cut down or eliminate liquid calories. If you have more than 3 sodas per week, first cut that out or down to 1 per week.  If you have more than 8 drinks as a woman or 10 as a man, cut that in half.

C2 – If neither of those things apply to you, work on breakfast.  Aim to get 30 – 40 grams of protein for breakfast.  You can include a piece of fruit in addition to the protein. Do this at least 5 times before progressing. Come up with 2 realistic options that you can get that amount of protein with.

Week 3

A – Go to the gym 3 times.  Make one of the workouts based on a circuit style of strength movements, another a hybrid of strength and cardio and the third, all cardio.
B – Continue to track your food.

C1 – If you were able to make the changes to the drinks, then work on the breakfast, form up above.

C2 – If you ate a breakfast with that much protein in it for at least 5 days last week, then work on lunch.  Lunch, include 2 servings of vegetables and 30 to 45 grams of protein.  This is usually 6 to 10 ounces of meat. Come up with 2 realistic options that you can get that amount of protein with.

Week 4

A – Same as Week 3.  Try to increase the weights for the exercises and go 3 minutes longer with the cardio.
B – Continue to track your food.

C1 – If you were able to get 30-45 grams of protein for breakfast at least 5 days last week, then work on lunch from up above.

C2 – If you were able to get 30-45 grams of protein for lunch at least 5 days last week, then work on healthy snacks.  For the snack, I want at least 15 grams of protein and under 15 grams of sugar (a piece of fruit along with something with protein). Come up with 2 realistic options that you can get that amount of protein with.

Week 5

A – Same as Week 4.  Try to decrease the time it takes you to go through the circuits with the increased weight from last week.  Increase the cardio intensity (either run harder, bike or elliptical with more resistance, etc).
B – Continue to track your food.

C1 – If you were able to get 30-45 grams of protein for lunch at least 5 days last week, then work on healthy snacks.  For the snack, I want at least 15 grams of protein and under 15 grams of sugar (a piece of fruit along with something with protein).

C2 – If you were able to follow the breakfast, lunch and snacks for 5 days last week, then this week, make sure you’re getting 2-3 servings of vegetables at dinner, as a minimum.  Come up with 2 realistic options where you can get those vegetables.

Week 6

A – Same as Week 5.  Try to increase the reps on every exercise by 2 reps (with the increased weight and decreased rest between exercises).   Increase the cardio time another 3 minutes.
B – Continue to track your food.

C1 – If you were able to follow the breakfast, lunch and snacks for 5 days last week, then this week, make sure you’re getting 2-3 servings of vegetables at dinner, as a minimum.

C2 – Make sure you’re getting 40 to 50 grams of protein at dinner.  This is about 8 to 10 ounces of meat for most people.  Come up with 2 realistic options that you can get that amount of protein with.

Week 7

A – Same as Week 6.  Add another day of activity.  This doesn’t have to be in the gym, but you should be active for 45 minutes.  This can be as simple as walking around.

B & C – Follow all of Week 6, and get rid of all processed carbs and replace it with single sourced carbs.  This means, get rid of breads, bagels, etc and replace it with fruits, rice, potatoes, quinoa.

Week 8

A – Between the workouts and activity, try to be active for 5 hours per week.

B & C – If you’re not losing weight as quickly as you want, cut carbs out of the meals except for one.  You get to choose that one meal where you can have carbs and that can change daily.

Now that you know what to do, Are You Going to Follow it?

Now that you have a game plan to help you lose fat, will you follow it?  Maybe…but from my experience, 99% of you won’t for more than a week or 2.  Please feel free to prove me wrong though (and if you do, please share it with me).

Tomorrow, I’ll discuss 7 reasons why you might not follow the advice and what you can do to make sure, that if you do want to lose fat, you can follow this checklist.

In the interim, if you have Questions? I’d love to talk to you about any questions you may have. Schedule a Free Call here

Want to come to the Free Fat Loss Nutrition Talk on Sunday, 9/25 at 11 am?Email me at Info@HobokenFitness.com.

Cheers!

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