How'd you like to lose up to eight pounds in just two weeks?
Get your attention? Good.
It's now nearing the end of summer, and if you don't have that beach-ready body you strived for way back in March, I bet you're already thinking, "Oh well, there's always next year. The colder weather is coming, and it's time to break out the baggy fat clothes anyway, right?"
Wrong!
It's never too late to get in better shape! In fact, it's very possible to tighten up and see a big difference in only two weeks.
Bye, Bye Crash Diets
We all know crash diets, and diets in general, don't work in the long run. And we all know why. In short, calorie requirements are too low, causing a lot of muscle loss. That, in turn, puts a halt to your fat burning metabolism, causing you to gain all the weight back, plus some, within months of normal eating.
However, despite the odds in long term leanness, diets continue to appeal to millions of people. The reason is simple, people love the quick results — and let's face it, we're no different! We are, however, too smart for that (the others apparently miss the "results not typical" at the bottom of the screen!).
The 14 Day Challenge
The 14 Day Challenge is a jump start program that gives us the quick results we all want. The calories are strict, the intensity is high, and the results are noticeable. In fact, when my clients buckle down and do this, they lose anywhere from five to eight pounds!
The benefit of this (besides the weight loss), is that it's just two weeks! Mentally, that's a good time frame. Unlike diets where there's no end in sight, this "end" is just around the corner.
Another benefit is that, despite the low calories, it's not so low-cal that you lose muscle and have no energy. You eat just enough and weight train every other day to burn fat and preserve muscle.
How It Works
Step 1: Decide to do it.
Step 2: Mark your starting day on the calendar. How about tomorrow?Don't wait until Monday! A person who's serious about something, starts now. If you need a day to food shop and get your stuff together, then okay. But then, let's go!
Step 3: Map out the two week plan on your calendar. Here's how it looks (details to follow):
Day 1
Kick off! Weigh yourself. Write it down.
Workout: Lifting day 1
Eating Plan: A
Day 2
Workout: Cardio day, 30 minutes
Eating Plan: A
Day 3
Workout: Lifting day 2
Eating Plan: B
Day 4
Workout: Cardio day, 30 minutes
Eating Plan: A
Day 5
Workout: Lifting day 3
Eating Plan: A
Day 6
Workout:Cardio day, 35 minutes
Eating Plan: A
Day 7
Weigh day! Write it down.
Workout:
Lifting day 1
Eating Plan: B
Day 8
Workout:
Cardio day, 35 minutes
Eating Plan: A
Day 9
Workout: Lifting day 2
Eating Plan: A
Day 10
Workout: Cardio day, 40 minutes
Eating Plan: A
Day 11
Weigh day! Write it down.
Workout: Lifting day 3
Eating plan: B
Day 12
Workout: Cardio day, 40 minutes
Eating Plan: A
Day 13
Workout: Lifting day 1
Eating Plan: A
Day 14
Workout: Cardio day, 45 minutes
Eating Plan: A
Step 4: Follow the plan!
The Nutrition
Eating Plan A
Approximately 1,200 calories, 150 grams of protein, 80 grams of carbs, and 40 grams of fat.
Breakfast
6 egg whites
1/2 cup of oatmeal or oat bran
1/2 cup of mixed berries
Or...
6 egg white or Egg Beater veggie omelet
1 serving of dry shredded wheat (yes, the plain kind!)
Snack
1 scoop of Metabolic Drive
1 tablespoon of all-natural peanut butter
Water and ice
Lunch
3 ounces of lean protein (chicken, turkey, or tuna)
2 cups of spinach, asparagus, broccoli, or green beans
1/2 ounce of walnuts or almonds
1 Flameout capsule
Or...
3 ounces of lean protein
Large salad with veggies
2 tablespoons of light dressing or 1 tablespoon of olive oil and
balsamic vinegar and/or lemon juice
Snack
1 scoop of Metabolic Drive
2 tablespoons of flaxseeds
Water and ice
Or...
6 egg whites
1/2 ounce of almonds or walnuts
Dinner
4 ounces of fish or chicken
1 cup of broccoli
1/2 ounce of almonds or walnuts
1 Flameout capsule
Pre-Bed (If Necessary)
1 scoop of Metabolic Drive
Or...
6 egg whites
Or...
4 branched chain amino acid (BCAA's) tablets
Eating Plan B
Approximately 1,500 calories, 180 grams of protein, 110 grams of carbs,
and 35 grams of fat.
Breakfast
6 egg whites
1/2 cup of oatmeal or oat bran
1/2 cup of mixed berries
1/2 scoop of Metabolic Drive (mixed in with oatmeal)
Snack
1.5 scoops of Metabolic Drive
1 tablespoon of all-natural peanut butter
Water and ice
Lunch
4 ounces of lean protein
4 ounces of sweet potato
1 cup of broccoli, asparagus, green beans, or spinach
Snack
1.5 scoops of Metabolic Drive
2 tablespoons of milled flaxseeds
Water and ice
Dinner
4 ounces of fish or chicken
2 cups of broccoli, green beans, asparagus, or spinach
1/2 ounce of walnuts or almonds
2 Flameout capsules
Pre-Bed (If Necessary)
1 scoop of Metabolic Drive
Or...
6 egg whites
Or...
4 BCAA's
I tried to give some options in the eating plan, but if there's still something you know you don't like, make your own substitutions. Just be sure they fit the calories and macronutrients in the guidelines as closely as possible. Make the changes ahead of time and stick to them!
You may also use a half or a full scoop of Surge during and after your lifting sessions.
The Workouts
There are three workouts to be done throughout the two weeks (see calendar above). The sets, reps, and rest period schemes are below. No cardio is necessary on these days, but a five to ten minute warm-up is recommended.
If your schedule allows it, you may do twenty to thirty minutes of cardio at a different time in the day. However, that doesn't take the place of your cardio for the next or previous day! Nice try, though.
Set 1: Warm-up set, 12 to 15 reps, rest 30 seconds
Set 2: Add weight, 10 to 12 reps, rest 30 seconds
Set 3: Add weight again, 8 to 10 reps, rest 45 seconds
Set 4: Add weight again, 6 to 8 reps, rest 45 seconds
Workout #1
A1) Squat
A2) Chin-up or lat pull-down with a supine, wide grip
B1) Stiff-legged deadlift
B2) Incline dumbbell press
C1) Hanging leg raise
C2) Standing dumbbell shoulder press
Workout #2
A1) Cable row (any handle is fine)
A2) Kneeling hamstring curl
B1) Bench press
B2) Walking lunge
C1) Dumbbell thruster
C2) Rope press-down
Workout #3
A1) Barbell reverse lunge
A2) Standing EZ bar curl
B1) Push-up
B2) Wide-grip pull-down
C1) Decline or flat dumbbell triceps extension
C2) Standing lateral raise
Recommended Supplements
As outlined in the diet, use Metabolic Drive in your various snacks for a quick and tasty shot of protein.
During and after your weightlifting, Surge provides the right mix of protein and carbs to kickstart your recovery.
Since this is the fast-track to sexy, HOT-ROX will enhance your fat loss efforts by keeping your metabolic fire stoked.
For all-around health, Flameout delivers the endless benefits of fish oil in a highly concentrated form.
I personally take BCAA's throughout the day when I'm hungry and it's not quite time to eat.
I also take ZMA at night before bed.
Get Sizzlin'
Do you still think it's too late to get in shape before the end of summer? Think again! Get to work on this two week program and watch what happens.
Psst, don't forget to weigh yourself on the 15th day!
About the Author
Sandy Joyce is a personal trainer and nutrition specialist in the Boston area who specializes in helping women of all ages lose fat and maintain better health. She has a reputation for not only getting women into great shape quickly, but helping them adopt lifelong healthy habits.
For info on her online training services, visit her website at BestBodyEva.com or email her at sandy@bestbodyeva.com.
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