7 Day Fat Loss Formula

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1 7 Day Fat Loss Formula The Exercise and Nutrition Plan Ideally Write down your challenges each morning on a whiteboard or sheet of paper and at the end of the night tick them off. It s very motivating knowing that you re achieving your goals daily. Now even though I am giving the next 7 days ahead plan to help drop those pounds, I will still you each day with your reminder nutrition and workout challenges ahead for the day. DAY 1: 7 Day Fat Loss Formula Nutrition challenge: Detoxing Your Body Your Goal today is to consume water as your number one source of drink. It s a must for detoxing the body, keeping energy and ultimately losing fat. The aim for today is to eat clean and fresh foods that fuel us correctly and avoid packaged processed foods, (no added sugars and no junk food) At the end of the day check your goals and score yourself out of 10 for how well you have done. (If you are not at 10, what do you need to do to get there?) Work out challenge: Lean & Toned Workout Complete exercises in the following order Basic Squats 10 Basic Push ups (On knees is fine) 20 Basic Lunges 10 Plank Walks Now that s 1 set Complete 3 MORE sets = 240 reps) Optional ( Finisher Workout): 10 Minute cardio intervals (Skipping, jogging) RH Martial Fitness Day Fat Loss Formula 1

2 DAY 2: 7 Day Fat Loss Formula Nutrition challenge: Greens Keep You Lean Your Goal today is to focused on eating more green vegetables with your meals to flush out the fat and toxins. So with your 3 main meals a day you will need to add your green vegetables to them. For example: Breakfast could be an egg frittata with added broccoli. These super foods as I call them are not only good for fighting fat but also have been proven to fight cancer and other deadly diseases. (Time to top up on your greens) Work out challenge: Sweat Buster Workout! = > > Click Here To View The Sweat Buster Workout DAY 3: 7 Day Fat Loss Formula Nutrition challenge: Slaying The Sugar Monster Your Goal is to eliminate all foods with added hidden sugars and artificial sweeteners. We are fine to eat natural whole sugars from fruits (ie. Berries) but stay clear from foods with sugar in the ingredients. When you eat artificial sweeteners they increase your sugar cravings which will give you a tough time to lose weight. When we consume too much sugar we store it as fat especially around the belly area. If you learn anything over this week, the main key point is to cut out the hidden sugars in the everyday foods. Even these so called healthy foods are packed with hidden sugars and sweeteners. Work out challenge: Good Bye Belly Fat Workout Complete exercises in the following order Jumping Jacks 10 V-Ups 20 High knee jogs RH Martial Fitness Day Fat Loss Formula 2

3 10 Mountain Climbers Now that s 1 set Complete 3 MORE sets = 240 reps) DAY 4: 7 Day Fat Loss Formula Nutrition challenge: One Ingredient Rule Your Goal for today is only eat foods with just 1 ingredient. For example: Foods like eggs, vegetables, fish, meats, fruits and nuts, all have just 1 ingredients in them. This is what we call a whole natural food. So make sure to get your natural proteins, good carbs, and good fats from all these delicious Mother Nature foods. Work out challenge: Keep Active Day Your exercising for today will be to go out for a 20 minute brisk walk and keep a more active fit mindset. This means for example walking up the stairs instead of taking the lift (elevator) This is more of a chilled recover day for the exercise challenge but that doesn t mean you slack on your nutrition. Keep your eyes on the prize and stay focused! DAY 5: 7 Day Fat Loss Formula Nutrition challenge: Eating Good carbs Your Goal for today is only eat good carbs. Carbs have got a bad name over the last few years, and to be honest not all are bad. But you need to know what carbs to eat... There are two main types of carbs. Complex carbs and simple carbs. Simple carbs = weight gain. These rush into your blood stream very quickly and picked up by your fat storing hormone called insulin. This leads to major fat storage! (Especially around the belly) Choose complex carbs as they only produce small amounts of insulin glucose over a longer period of time. So instead of bad carbs like white bread, potatoes and pasta. RH Martial Fitness Day Fat Loss Formula 3

4 Choose things like sweet potato, brown rice or a slice of whole-wheat toast The rule i go by is to have the portion size of you carbs about your palm hand size. Work out challenge: Fighting Fit Challenge! Yes it s here! Love this full body quick workout and i m sure you will too! Complete exercises in the following order Jumping Jacks 25 Punches in sumo squat 10 Push ups (on knees beginner) 25 Punches in sumo squat 20 Mountain Climbers 25 Punches in sumo squat (Tip: Keep a low squat position when punching) Now that s 1 set Complete 2 MORE sets = 375 reps) Optional (Finisher Workout): 10 Minute cardio intervals (Skipping, jogging) DAY 6: 7 Day Fat Loss Formula Nutrition challenge: Deplete Fat Cells Your Goal is to eliminate all Carbs and starches today as tomorrow morning will be your weigh-in day. Avoiding all carbs and starches today will help suck out the fat for tomorrows weghin. Just eat good clean natural foods just like you have been eating throughout the whole week so far. Stay away from processed nasty foods. RH Martial Fitness Day Fat Loss Formula 4

5 Get creative in the kitchen just like in my Fast Track Fat Loss program done for you meal plans. Work out challenge: "Core Strength" Workout Challenge Go Here for your workout challenge... DAY 7: 7 Day Fat Loss Formula Instructions: Weigh yourself in the morning and track your results. Recap on your week. Like i mentioned at the start of the week that at the end of the day check your goals and score yourself out of 10 for how well you have done. (If you are not at 10, what do you need to do to get there?) Most of all whatever your weigh in results are you need to look at the big picture. You have taken direct actions steps in the right direction towards what you really want and i personally applaud you for doing so. There a far too many people who quit to easily and wonder why they never see results. As long as you stay determined and hang in there you will get the results you want and truly deserve I guarantee that. Nutrition challenge: Refuel Day Your nutrition part for today is to enjoy what i call refuel meal which can be any meal of your choice. We do this so it keeps your body guessing as our bodies soon get used to the way we eat over time, and also it keeps you sane while heading towards you weight loss body transformation goals. Work out challenge: Keep Active Day Your exercising for today will be to go out for a 20 minute brisk walk or go out for a hike with the family. Get the whole family involved. Remember we are creating a fun and healthy plus fit lifestyle for ourselves and our loved ones around us can share your success too. RH Martial Fitness Day Fat Loss Formula 5

6 DAY 8 AND BEYOND... Congratulations! You made it to 8 Day. You might be wondering, Now what? So, here's what else is in store for you Need Even More Help? Get My Best Selling Fast Track Fat Loss Program I have a comprehensive fat burning and body toning program that includes All my done for you fat burning meal plans, Exercise training manual, 10lbs in 14 days guide for a complete fat burning system. And here s the great thing about the program You don t need to starve yourself You don t need to eat diet food You don t need to work out for hours and hours And the results will come faster than you could believe possible ==> Click here for the details And all of this comes with a Money Back Guarantee for Results ==> Click here for the details RH Martial Fitness 2013 Get My Best Selling Fast Track Fat Loss Program 6

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