THIRTY DAY RESET
Are you sick of trying to lose weight?
Do you want to eat healthier and look and feel your best?
The 30 day plan uses foods that are specifically chosen to keep your body fuelled which you exercise and lose weight. You will enjoy three nutritionally balanced foods and plenty of healthy, tasty snacks to eat whenever you feel hungry.
Once you have completed the 30 day plan there are tips on how to stick with a healthy eating and exercise routine.
Set three goals and keep these visible!
Short term goal : (1 month)
Medium term goal : (3 months)
Long term goal : (1 year)
The plan is split into four separate weeks which each have a specific goal / purpose. You can re-visit these weeks as many times as you like to reach your desired goal.
Week One is the fat adaptation phase. During this week, you will train your body to burn fat. This means that your body's preferred energy source will be coming from proteins and fat and not from the flow of simple carbohydrates it's been used to. During week one, carbohydrates are restricted, but we will bring back complex carbohydrates back in moderation once your body has become efficient in burning fat. When your body begins to burn fat you will experience some discomfort - it is important that during this transition you use your will power to stick with the plan.
You may feel tired, have a headache and maybe have bad breath - but this means that the plan is working. You need to eat your three meals a day, eat your snacks and train. It is possible that you won't feel hungry but eat anyway. You will also want to drink plenty of water to flush the toxins away (at least two litres per day).
Foods in the carbohydrate category are potatoes, rice, pasta, cakes, bread , fruit, fruit juices, sauces, crisps, chocolate, sweets, turnips and root vegetables. Look out for hidden sugars in food and make sure to read the food labels for 'secret' sugar sources.
As intense as the carb cravings might feel, this is the magic of the body transitioning to fat burning mode and these craving will pass in a day or two as long as you do not give in to them. Even eating a few carbs won't make the cravings go away - it will only make them worse so go steady!
Eating whole foods is the best way to make sure you only eat the healthier food.
In the first 7 days of this plan, often you can individuals can lose between 6 and 8lbs. During this stage, the initial weight loss will be made up from water, toxins and fat. For every 1 gram of carbohydrate stored, you also lose 3 grams of water. When carbs are restricted, you are going to lose a lot of fluid from your cells right away.
Exercises during Week One (Fat Adaptation)
Exercise is vital in this phase. The more you train, the better your results will be - this is definitely the case of what you put in you really do get out.
It is important that you train twice some days. If you are an experienced 'exerciser' then you can get started straight away with the HIIT and the Strength Training - but if not, take it slow and steady - but still try to complete two sessions of exercises when you can.
High Intensity Interval sessions are short but they do burn a lot of body fat and you'll expend a lot more calories.
Resistance (strength) training is very beneficial in weight loss and helps you to develop a physique to be proud of.
Exercise in the following weeks:
Even when you are tired or have had a long day, just start moving for a few minutes, go for a brisk walk or do a few sets of a exercise program. Once you start moving your body will feel better and you'll be burning fat.
After fat adaptation your body is in full fat burning mode and this week you'll continue to burn fat while strengthening your body. There will be re-introduction of some food groups and you will increase your exercise. The re-introduction of food groups teaches you how to adapt your lifestyle to eating and training for fat loss.
If you felt fatigued during the fat adaptation phase, this wee, you will find that you have more energy. As you progress, you will discover that goo dhealth is so much more than just being lean - it's about being healthy on the inside and having all your hormones, organs and cells working optimally.
During this week, you will find that your body is changing. This week, you may be excited to eat some complex carbs, lose more fat and ramp up your training. As you increase your intensity, you can decrease the frequency to allow for rest and recovery.
By this week, you will be feeling and seeing a difference in your body. In addition to how you look, pay attention to how you feel. Do you have more energy? Sleeping better? Able to concentrate more? This will all because of the foods you eat and the way in which you eat them.
You can now eat foods for all food groups (in moderation) and should have no problem in eating required portions.
When you have completed the 30 day program:
In order to maintain weight loss. It is important that you check and make sure that you are sticking to the habits laid out for you at the beginning.
-consume a source of protein with each meal
-include some healthy fats with each meal.
-include at least two portions of vegetables or salad with each meal.
-drink at least two litres of water every day.
-have a whey protein shake as your post workout nutrition after every one of your strength training sessions.
-if you starting adding back the rice, pasta, chocolate etc back into your diet - you will put the weight you losy back on!
Omega 3 Essential Fatty Acids
Who would have thought that fish oils are a fat burner? They are! These turn on the fat burning lipolytic genes and help to turn off the fat storage lipogenic genes too. They also diminish C-reactive proteins, a newly identified risk factor associated with various inflammatory diseases - including angine, diabetes, heart attack, stroke etc. A study showed that those who combined exercise with taking fish oil helped then lose three times more fats that if the participants didn't take fish oil (The American Journal of Clinical Nutrition).
For fat loss, you should be taking 1 gram of fish oil per percentage of your body fat per day. If you do well with fat loss, this amount will drop significantly.
Take a multi-vitamin every day when you are on the 30 day program. You liver will be subjected to a lot of toxins being released from the fat cells and the multi-vitamins will support the phases of liver detoxification.
As your body burns stored fat your detoxification pathways become overloaded, there will be a build up of toxins in the body. Fibre assists the body's detox processes via the colon. Regular bowel elimination is essential for overall health as unwanted toxins are absorbed in the digestive tract. When the colon works properly, these toxins are removed. To promote daily elimination consider taking a daily fibre supplement.