Happy New Year!
The Holiday season has now officially come and gone. Hope it was great for you and your loved ones.
If you got a little off track with your healthy eating and workout plan over this last month or so, I have the perfect article for you today. I’m going to outline my simple total body cleanse and weight loss plan to help you get 2014 started right.
Now my approach to this is a little different that others you may have seen. This is a reasonable approach that focuses simply on eating healthier and exercising more consistently. No weight loss pills or juice fasting or anything even remotely close 🙂
BUT – if you follow this to a “T” – I can assure you’ll see and feel some amazing improvements within days of starting it.
Also, I would recommend you set a goal of following this plan for at least 14 days. This will give you a great start – and hopefully at that point you’ll be getting such amazing results that you’ll want to continue!
Let’s get to it!!
FVT Total Body Cleanse and Weight Loss Plan – Diet
First, take your weight and multiply it by 10-12. This is the amount of calories you’re going to consume per day. If you are active and fairly lean already, shoot for the higher side of the range. If you are more sedentary and know your body fat is on the high side, go for the lower end.
Divide your calorie intake into four or five small meals, evenly spread throughout the day.
Your big focus is going to be LESS calories, MORE nutrients. Make sure every single thing that you eat has a purpose!
Example – soda, cookies, cake = lots of calories, few nutrients. Kale, almonds, an apple = few calories, lots of nutrients.
More points to focus on:
- Make sure you are including a lean protein source with each meal.
- Make veggies your #1 source of carbohydrate. You can also include some fruits but try not to go overboard.
- Cut out ALL of your processed carbohydrate. This includes things like crackers, cookies, etc.
- Have a small amount of good fat – like nuts, olive oil, avocado – with each meal.
- All non-naturally occurring sugar should also be eliminated. (Some fruit – fine. Soda – not fine.)
Here are a couple of additional articles that will help as well:
FVT Total Body Cleanse and Weight Loss Plan – Workout
The workouts you do during this time period are going to depend on your goals.
The main thing is to choose a intelligently designed plan that is geared towards what you are trying to do – fat loss, lean muscle gain, etc. – and be consistent with it.
I recommend five to six days of structured training per week and one to two days of “easy”, fun activity – like hiking, biking, etc.
Here are a couple of free workouts from my blog for you to start with – and there are LOTS more if you spend a little time searching the archives:
FVT Total Body Cleanse and Weight Loss Plan – Additional Considerations
Couple other things that will help you lose weight and get you feeling great faster:
- Track your food intake using something like MyFitnessPal, so you can test and tweak as you go.
- Drink at least 1/2 of your body weight in oz of water per day.
- Cut out or greatly minimize alcohol and caffeine.
- Get at least 7 hours of sleep each night.
- Get with a fitness pro in your area to put you on the fast track to success.
That’s it. Follow that for the next 14-21 days, and let me know about your results.
And really, this is the lifestyle you should be leading ALL the time … so who knows, develop some good habits through this, and maybe you’ll just want to keep going! 🙂
Train hard and talk soon –
PS – Just to touch again on the point I made above about getting with a trainer … this really is THE way to fast track your results. You get expert guidance and someone to tell you right away if you are taking the correct approach.
But not only that, one of the biggest benefits about a place like the FVT Studio is being in a positive environment where there are other people trying to achieve the same goals you are. It’s EASY to succeed and HARD to fail quite frankly in this type of situation.
On the other hand, it can be tough when you’re trying to do it on your own. When folks around you are not on the same page of putting their health as a top priority, it drags you down too.
Whether it’s at Forest Vance Training or anywhere else, seriously consider getting help from a professional in your weight loss and fitness journey if you are serious about making a real and lasting change.