It's so incredible to think in 7 short weeks you can be in super shape and see amazing results. But this does require commitment, focus, dedication and perseverance. Basically it takes work and committing yourself to doing what it takes. You have to be open to the process and willing to change for the better. Ditch the sugary sweets and excuses for a whole new life for the better. And to help you get started, let me share with you my tips as a certified trainer for well over a decade. I want to help you to achieve the incredible results you deserve. If you follow this 7 week plan and work your butt off, in just 7 weeks you will be closer or even at your best body yet!
Table of contents:
- 1. Revamp Your Food Pantry
- 2. Establish a Fitness Routine
- 3. See What Works
- 4. Switch up Your Workouts
- 5. Invest in a Fitness Tracker
- 6. Make a Commitment
- 7. Evaluate Where You Are and Adjust Your Routine Accordingly
- 8. Be Choosy with Your Alcoholic Beverages
- 9. Drink Coffee
- 10. Change Your Lifestyle with a Friend
1 Revamp Your Food Pantry
If you look in your pantry and there are junk snacks and food with ingredients you cannot pronounce, pull the trash bag out pronto. Revamp your food pantry with nuts, seeds, legumes and whole grains. Now get to your major go to source of food, the refrigerator. Make sure you have plenty of veggies, fruits and lean proteins. Create a healthy eating plan and get on track from Day One. If you are unsure how to create a healthy meal plan, hire a nutritionist to take out the guesswork and help you to get in your best shape yet!
2 Establish a Fitness Routine
Easier said than done, but establishing a regular fitness routine is integral to achieving your best body. Without a consistent routine, your metabolism would fail to ignite and you would miss out on the killer results you want to achieve. Aim for 5- 6 days a week to see your best results and make your one day off a week focused on yoga or pilates.
3 See What Works
Jump on the scale, check out how your clothes are fitting and use this as a gauge to your success. If your body is not seeing changes, then it is time to switch it up. But if you are already seeing and feeling a difference; stick to it and keep with your routine!
4 Switch up Your Workouts
On the fourth week, integrate more cardio; add two double workouts a week and switch up what you are doing. By choosing to change it up you will avoid hitting a plateau and I promise you will feel so much better because you are in your fourth week. You will probably be amazed at just how strong you are now. So keep going!
5 Invest in a Fitness Tracker
Fitbits and similar are an incredible wearable device to ensure you are moving enough each and every day. Some days we are more active than others but then when we see the weight reflective of our low activity days, it can be quite frustrating. In week five, your reward to sticking to the program should be a fitness tracker like the fitbit. I love my fitbit because it keeps me active every single day and helps me to have my best body yet. So now make this your focus and keep to your goals!
6 Make a Commitment
Thinking about signing up for a local race, joining a gym or even just joining the local running club? Well stop thinking and just do it. It is week six and you have made it strong this far so commit to your health even further. If you keep making new commitments you will be amazed as you look at the incredible results you are earning. Every step you take is one step closer to your goals; so keep on stepping up to the mark!
7 Evaluate Where You Are and Adjust Your Routine Accordingly
It is week seven and woo hoo you made it! So evaluate where you are today and adjust your routine accordingly. Maybe you need to add more cardio or bring out the weights. Maybe you need more calories or you are eating too much. Or just maybe you are doing perfect. Wherever you are today, be proud in just how far you have come. And keep up the hard work.
8 Be Choosy with Your Alcoholic Beverages
You don't have to avoid alcohol, but you do have to be more choosy. Avoid white wine, beer, and other sugary drinks at all costs, which lead to weight gain. Instead, go with a vodka soda or red wine. It's all about compromise.
9 Drink Coffee
Everyone loves coffee, right?! Coffee is one of the most proven weight loss drugs. Caffeine boosts your metabolism and is considered a super food because of the antioxidants that benefit your brain, mood, weight, and immune system. Skip the sugar and coffee creamer and drink it black. It curbs your appetite and boosts your productivity.
10 Change Your Lifestyle with a Friend
Your family or significant other can go on this journey with you. You can hold each other accountable for making health conscious decisions. This isn't just a quick fix--this is your new normal, so having someone there that has similar goals is the recipe for success.
It is amazing how much you can accomplish in just seven short weeks; so keep to it and get in your best shape, starting today!
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