| Weight loss is simple. You just need to plan ahead. | | | | Friday |
| You need to have your nutrition and meals planned, | | | | Another strength and interval workout to burn fat and |
| and you need to have a structured workout that you | | | | end the week. Now that it's the weekend, you might |
| can follow consistently. Choose something you like! | | | | be tempted to cheat and have a few drinks. Try to |
| Choose healthy foods that are delicious. Very simple, | | | | hold off as much as you can, as most mixed drinks |
| very effective. | | | | are full of sugar, in addition to the 150 calories per |
| Here's your weight loss guide for the next 7 days. Just | | | | ounce of alchohol. If you want to have a drink, avoid |
| follow it and lose inches of belly fat. | | | | the extravagant, high-calorie fruity beverages. And if |
| Monday | | | | booze is a big indulgence, make an effort to reduce |
| During today's strength and interval workout, make | | | | your weekly intake by 1 drink a week until you have it |
| sure that you plan to set a new personal best. It can | | | | under control. |
| be in a weight exercise, a bodyweight exercise, or in | | | | Saturday |
| your intervals. Always improving in the gym is a key to | | | | Get 30 minutes of exercise from a fun, non-gym |
| improving your body and health. | | | | workout. Maybe do some bodyweight stuff in the park |
| Tuesday | | | | or at home. Depends on the weather I guess. Then |
| 30 minutes of activity. Make one food substitution | | | | check in with a member of social support group (or |
| today that will help you lose fat. For example, skip the | | | | maybe you could even plan to meet for a workout or |
| high-carbohydrate cookies or rice cakes, and snack on | | | | yoga or tennis or something) and then follow that up |
| Almonds instead. | | | | with a trip to the movies. Pick something motivational |
| Wednesday | | | | and reward yourself for all of your hard work. |
| Do another strength and interval workout to burn fat. | | | | Sunday |
| Stick to intense exercise, and you'll get your fat burning | | | | Plan, shop, and prepare, of course. Get 30 minutes of |
| workout done faster than if you use slow cardio. | | | | exercise, and don't forget to grab some Almonds from |
| Thursday | | | | the bulk section at the grocery store, and fish oil |
| 30 minutes of exercise, anyway you want to get it | | | | capsules from the supplement section. Aim to get 3.5 |
| done. And at some point in the day, review your water | | | | grams of Omega-3 fatty acids per day from fish and |
| intake. Are you consuming enough water to keep your | | | | fish oil supplements. |
| energy up and hunger down? See if you can't slip in | | | | As the old saying goes, "If you fail to plan, you are |
| another cup or two water to make up for any | | | | planning to fail. |
| shortfalls. | | | | |