Target Group
For the extremely overweight (female 30% body fat +, Male 20% body fat +)
Beginner weight trainer (under 2 years of proper training)
Goal
Fat loss
Health
The Plan
If you fall in this group and have this goal this blog is for you. Understand how you got where you are right now. It did not happen over night. It happened over years of having an unhealthy lifestyle. The good news is you can reverse this in less time than it took to create it. However YOUR LIFE MUST CHANGE! Look inside your self and ask your self "how bad do I want this." If this is your #1 focus then you are ready to succeed. Most people fail by taking on too much at one time. Most trainers do the same when training people. They lay out a detailed list of good foods and a stellar resistance training plan however the trainee is not ready for it. They have yet to create the habits that will allow them to succeed. Each week I will reveal a new habit to form to prime you for some real fat loss.
Week 1
The only thing nutrition wise I want you to do for the next 7 days is to eat a good breakfast with a good protein source in it.
Suggestions:
2-4 eggs with 1 piece of wheat toast topped with almond butter or omega 3 smart butter, greek yogart with granola, protein shake with fruit, bran cereal (measure the actual serving size) with a glass of low fat milk or a combination of any of the choices above for instance a protein shake and cereal, or greek yogart and toast.
your protein sources are the eggs, shake, milk, and greek yogart
No excuses wake up make your meal and at the end of the week you will have eaten 7 good meals and start the formation of the habit of eating a healthy breakfast. If this is too hard then you need to re-evaluate if you are ready to change.
Next training wise for week 1- 1 Hour of Exercise 3 times this week
Pick 3 days and a time each day. This is your time to workout and you need to create this habit. I dont care what you do at this point. Walk, run, or lift as long as its real exercise (babysitting kids, cleaning, doing yard work is not what I am talking about here). 3 days, 1 hour, No Excuse.
Thats it! Do these two things. I will not promise that you will lose weight week 1. This is not about that right now. Right now it is important that healthy meals get introduced on a daily basis and that you create a workout structure which has been lacking in the past. By the end of the month if you create the habits each week you have the structure to move forward and make some incredible progress without regressing. A healthy lifestyle is not a 12 week blitz. Its a lifestyle.
Read next week for week 2!
Thanks
Scott
