For more information on weight loss visit www.thespecialkclub.com

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A Guide To Motivation.
http://www.thespecialkclub.com
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Weight loss is hard. Everyone loses their motivation for diet and exercise. So that's why I'm
bringing you 7 tips to help you lose more fat in less time over this upcoming week. Here are this
week's guidelines.
Monday
Plan to set a personal record in your workout today. If you are a beginner, that might mean using a
higher level on the cardio machine for 1-2 minutes, or doing 2-3 extra pushups per set. For the
advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split
squats, or extending your intervals by 5 seconds per sprint.
Tuesday
Plan to get 30 minutes of activity. For beginners, walking is acceptable. It helps you recover from
Monday's workout and simply improves your overall health. Advanced fat loss programs might use
a bodyweight circuit on this day.
Also, I want you to make a big nutrition change on this day and eliminate all sources of trans-fatty
acids from your diet.
Read your food labels, and don't eat anything that contains hydrogenated oils. Also, be sure to
look at the breakdown of fats - if the total fat content is greater than the sum of the saturated and
unsaturated fat contents, then the product contains trans-fats.
Trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, "there is no safe
level of the fats and food producers should cease and desist the industrial production of trans fats
in the country."
Wednesday
Perform your regularly schedule strength and interval training workout. And if you haven't already,
purchase a new cooking appliance, such as a grill or steamer to help you prepare healthy,
nutritious, low-fat protein sources or high-fiber, nutrient rich vegetables in a convenient manner.
Healthy food preparation is a SMALL effort for a LARGE reward.
Thursday
30 minutes of activity, anyway that you can get it. And then at dinner, try a new source of lean

2. protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you've only been
chowing down on chicken).
Friday
Have another great strength and interval workout. And at some point during the day, recruit a new
member into your social support group (remember I spoke about how important this is?), such as
a new workout partner or healthy-eating nutrition buddy. This will add strength to your
commitment.
Saturday
30 minutes of activity. It's the weekend, find something fun to do with a friend. On weekends, I try
and get into the gym with an old friend and amaze them with several bodyweight exercises that
they have never seen before.
Sunday
Get another 30 minutes of exercise nice and early to start your day. Then plan your shopping list,
head on to the grocery store or even better a fresh, open market and get your weekly produce and
lean protein sources.
Make sure to include 1 new vegetable and 1 new source of lean protein in your purchases.
One big step everyday towards a better body!
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health,
Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His
trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's
Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of
men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes
three times per week. For more information on the Turbulence Training workouts that will help you
burn fat without long, slow cardio sessions or fancy equipment, visit
http://www.TurbulenceTraining.com
Article Source:
http://EzineArticles.com/?expert=Craig_Ballantyne

3. ==== ====
A Guide To Motivation.
http://www.thespecialkclub.com
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