First off, HAPPY NEW YEAR! So happy to be welcoming 2011 in. . . it was seriously about time for that change! Thanks to all of my reader for supporting me and reading my rants and thoughts! Hope they are helpful!
When it comes to actually achieving your goals always remember this –
“Failure cannot cope with persistence. ” Napoleon Hill
As long as you are consistent and persistent in getting what you want or where you want to be, you will not fail! Once you lose momentum, it is hard to regain, especially if you are just beginning. Starting the New Year off the right foot, people resolve to start new habits and break old ones. It is usually said that new habits take at least 21 days for you to become fully acclimated to them. It is a definite struggle to change your life around, but as long as you keep yourself motivated, and write down your goals – you will be closer to your goals one step at a time.
Below is an article from Craig Ballantyne of Turbulence training, I have used this with people in the past and it always gets them headed in the right direction especially if you are brand new to exercise. The list details day by day, exactly what to do to keep you motivated and to develop a healthy lifestyle. Read on, enjoy!
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This is your 21-day step-by-step guide to fat loss. For simplicity’s sake, we’ll start with Day 1 as a Monday. If you apply all of the lifestyle changes you’ll find that making the correct and healthy choices is easier and more effective. Plus, if you follow this easy to use schedule, you won’t find these changes overbearing. In fact, you’ll look forward to one new challenge everyday – until this new lifestyle is a habit.
Day 1 – Monday: Recruit your support partner and set your goals. Start the exercise program with a short workout of resistance training and interval training.(1)
Exercise conservatively, work at your own level, and stick to our guidelines. Perform every exercise with perfect technique. You will workout 3 times per week on this program, with a day of rest between workouts.
Day 2 – Eliminate all sources of liquid calories and replace these drinks with water and Green Tea. Start to enter your food intake on Fitday.com and continue to do so for the next 7 days.
Day 3 – As you workout, visualize yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress.
Important Nutrition Tip
Day 4 – Make sure that you are eating 6 small meals per day rather than 2-3 large meals. Spread your protein, fiber, fruits and vegetables throughout the day to help you reduce your appetite and keep your energy levels up.
Day 5 – Clean out cupboards and prepare a healthy shopping list. Complete your 7 day food entry on Fitday.com and review the results to help you organize your shopping list.
Day 6 – Report to a member of your support group on this day and review how your first week went. Always be accountable to your support group. This will encourage you to stick with the exercise and nutrition program. In addition, take some time and pick an activity you really like to do (yoga, sport, martial art, dance) and make it a regular habit on Saturdays. This can be done on your own or with your social support group.
Day 7 – Sunday: Plan ahead for the next week and do all of your grocery shopping and meal preparation. Do some extra cooking, chop your vegetables and wash your fruit. By doing this, you will be prepared to avoid unhealthy eating situations that lead you to cheat on your plan.
Day 8 – Make sure you are doing things correctly. Hire a trainer for one session and make them a part of your support team. To help you stick to your workouts, book each exercise session like any other appointment in your daily schedule. Let nothing, except real emergencies, come between you and your workouts.
Day 9 – Today you will make an effort 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 to your dinner.
One Ingredient You Must Eliminate From Your Diet
Day 10 – Eliminate all sources of trans-fatty acids from your diet.
Day 11 – Review your water intake and confirm that you are consuming enough water each day to keep you hydrated and healthy, as well as using water to stay full.
Day 12 – Review your nutrition. Check the number of calories you are consuming. Are you still eating too much? Are you eating too little (less than 1500 calories)? Review the nutrition tips for guidance.
Day 13 – Check your fiber intake and make sure you meet the recommended intake (up to 35 grams per day). Eat more almonds to get fiber and keep your appetite in check.
Plan, Shop and Prepare for Success
Day 14 – Sunday: Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable in your grocery list. Variety in your nutrition is very important, so try a new fruit today such as blackberries, blueberries, or raspberries.
Day 15 – Set a new short-term goal for your workouts, such as using a higher level on your cardio machine or performing one extra pushup per set.
Day 16 – Purchase a new cooking appliance, such as a grill or steamer to help you eat healthy, nutritious, low-fat foods in a convenient manner.
Day 17 – Try an alternative source of lean protein at dinner, such as lean beef or salmon (in case you have been eating only chicken and tuna).
Day 18 – Review your workouts, diet, and double check your habits.
Day 19 – Take time and review the goals that you set. Have you met all of your short-term goals? Are you getting closer to your long-term goals? If you aren’t, determine the obstacles in your way and make a plan to get around them.
Social Support is a Key to Success
Day 20 – Recruit a new member into your social support, such as a new workout partner or healthy-eating partner. This will add strength to your commitment. You should also try an online weight loss forum because research shows using the Internet can help you lose fat.
Day 21 – Sunday: 30 minutes of activity. Plan, make a shopping list, shop, & prepare. Include one new source of lean protein in your shopping list.
Day 22 and beyond – Continue implementing these new habits and change your workouts every 4 weeks.
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In the next 21 days you can lose over 6 pounds with this guideline…
By planning your routine and diet, you’ll achieve fast results in this 21-day quickstart guide. You’ll be astounded by the change in your body from interval training and by getting rid of excess sugar. Just take the baby step approach to success, making small improvements everyday and you’ll lose all the fat you want in a few short weeks or months.
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Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment. ****** Great info from Craig! Try it out! Stay strong, Joey |
