Looking to strip that fat the healthy way? Then first you will need to prepare your mindset to lose weight and second, if you’re wanting to lose half to a kilo of FAT (not water) per week then read on. If you’re looking to lose 5 kilos per week (of water) then find another diet where you can starve yourself and just put the weight back on. This plan isn’t for you. Otherwise, here is my quick cheat sheet on how you can do it the healthy way. There is no secret to dieting really and most diets are just a spin off of each other with a different fancy pants name. So let’s call this one … The <insert you name here> diet. I.e. if your name is Michael then call it after you (The Michael Diet), as you will be eating like this for most of your life if you want to remain healthy and fit.
Eat this daily!
Keep your fat burning engine running – yes eating increases your metabolism, so use that opportunity to eat healthy more often, at least every 2-3 hours, saving yourself from unfriendly hunger issues.
Breakfast – Have a bowl a bowl of wholemeal based cereal (like oats). The less sugar the better (so no corn flakes, coco pops or fruit loops). A small handful serving of oatmeal with milk works for me, with a teaspoon of honey or your chopped favourite fruit.
Mid morning – a piece of fruit, and a small fat free yoghurt.
Lunch – A salsa wrap/sandwich with chicken and teaspoon of your favourite sauce, such as wholegrain mustard. Substitute chicken for ham or tuna and bread, for a handful of pasta, rice or 1 potato.
Mid afternoon – a piece of fruit and a small handful of your favourite nuts.
Dinner – Breast Chicken, Lean steak, Favourite Steak of fish (any), with a nice hearty side salad (any veges) dressed with a tablespoon of vinaigrette.
Late snack – Optional, and 2 hours before bedtime, chug a small glass of milk, or a piece of fruit. Even some natural peanut butter and strawberries goes great.
Move this daily!
Your body. Do at least a 1/2 hour (to 1 hour) of workout 4 to 6 days per week. Try and mix it up between cardio and weights, so you could do 3 days cardio and 3 days weights training. When exercising make sure you score yourself. Give at least a 7 out of 10 effort, you’ll know if you’ve achieved this.
Even though you’ll probably lose weight just following a sensible diet like the one above, it’s the exercise that will stimulate and speed up your fat loss. I can lose around 1 kilo a week, following a sensible diet like this, and it’s sustainable which means you can drop fat quickly and maintain it.
This system was basically the one that worked for me! Yes I dropped 30+ kilograms using a similar plan to the above. What I haven’t shared with you however is all the mindset gold I’ve learnt over time. This is what will truely change you, because if you don’t prepare your mindset to lose weight, the above eating and training plans won’t work, in fact no eating or training plans will work.
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