For simplicity’s sake, we’ll start with Day 1 as a Monday. Follow this EXACT plan and you’ll soon find that making the right choices is simple.
Plus, if you follow this easy-to-use schedule, you’ll look forward to one new challenge every day – until this new lifestyle forms a habit.
Day 1 – Monday: Recruit your support partner and set your goals. Pick one of my workout video programs and commit to it to completing it. Enter your food intake on Fitday.com or on the myfitnesspal app for the next 7 days.
Day 2 – Eliminate all liquid calories and replace with water and Green Tea. Exercise conservatively, work at your own level, and stick to my guidelines. Perform every exercise with perfect technique.
Here’s a workout from our 6-Week Challenge you can follow this week, each time you perform the workout try to push out as many reps as possible (with good form), and beat your previous reps or time.
Day 3 – As you exercise, visualize yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress.
Day 4 – Make simple nutrition substitutions to support fat loss. Eat more protein, fiber, raw nuts, fruits and vegetables to keep you full and maximize your fat burning hormones in your body. Plus, this 1-ingredient approach to eating will give you natural all-day energy.
Day 5 – Clean out your cupboards and don’t feel guilty about tossing out the junk (donate it if you can). Remember – if it’s not in the house, you won’t eat it! Next, prepare a healthy shopping list for a big day 7 coming up.
Day 6 – Connect with a friend in your support group on this day and review how your first week went. Always be accountable to your support group. This will encourage you to stick with the exercise and nutrition program.
Day 7 – Sunday: Plan ahead for the next week and do all of your grocery shopping and meal preparation. Do some extra cooking, chop your vegetables and wash your fruit. By doing this, you will be prepared to avoid unhealthy eating situations that lead you to cheat on your plan.
Day 8 – Make sure you are doing things correctly. Hire a trainer for one session and make them a part of your support team. To help you stick to your workouts, book each exercise session like any other appointment in your daily schedule. Let nothing, except real emergencies, come between you and your workouts.
Day 9 – Add one new fruit and one new vegetable to your meal plan. If you aren’t already eating grapefruit, try one today and see how it helps fill you up because it contains a lot of soluble fiber called pectin. Add a new vegetable to your dinner.
Day 10 – Eliminate all trans-fats and added sugar from your diet.
Day 11 – Review your water intake and confirm that you are consuming enough water each day to keep you hydrated and healthy, as well as using water to stay full.
Day 12 – Review your nutrition. Check the number of calories you are consuming. Are you still eating too much? Cut back on your calories by 10%-20%.
Day 13 – Check your fiber intake and make sure you meet the recommended intake (up to 35 grams per day). Eat more fiber to keep your appetite in check.
Day 14 – Sunday: Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable in your grocery list. Variety in your nutrition is very important, so try a new fruit today such as blackberries, blueberries, or raspberries.
Day 15 – Set a new short-term goal for your workouts, such as going 10 seconds longer in your intervals or performing one extra pushup per set.
Day 16 – Purchase a new cooking appliance, such as a grill or steamer to help you eat healthy, nutritious, low-fat foods in a convenient manner.
Day 17 – Try an alternative source of lean protein at dinner, such as lean beef or salmon (in case you have been eating only chicken and tuna).
Day 18 – Recruit a new member into your social support, such as a new workout partner or healthy-eating partner. This will add strength to your commitment.
Day 19 – Take time and review the goals that you set. Have you met all of your short-term goals? Are you getting closer to your long-term goals? If you aren’t, determine the obstacles in your way and make a plan to get around them.
Day 20 – Take some time and pick an activity you really like to do (yoga, sport, martial art, dance) and make it a regular habit on Saturdays. This can be done on your own or with your social support group.
Day 21 – Sunday: 30 minutes of activity. Plan, make a shopping list, shop, & prepare. Include one new source of lean protein in your shopping list.
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Nice work! That’s 3 weeks of healthy habits… and you’ll lose a lot of fat in a very short amount of time.
And if you’re really serious about making 2016 the year you get into the best shape of your life, check out my new Online 6 Week Body Transformation program…
It includes our entire Dangerously Fit fat loss system, 6 weeks of video workouts and our Optimum Vitality Nutrition plan designed by one of Sydney leading nutritionists.
Click Here for the New Year price reduction, just enter coupon code: fitbody2016 to receive a 10% discount.
Normally $97, today only $87.30!
This offer is only valid until Friday 8th January and is strictly limited to the first 10 people to register.
When you join the coaching program, you’ll have access to real coaches, dedicated to your success. Plus, you’ll get brand NEW follow-along exercise videos with my latest workouts, as well as fat-burning meal plans.
It’s not your fault if you struggled in the past… you just didn’t have the right people on your side, encouraging you, showing you the way, and holding you accountable. But when you have coaching and support, you’ll stick to your program and lose belly fat … and it doesn’t take any extra work.
The Price Is A Total Steal And It’s Going Up Very Soon (Price Increases On Saturday, January 10th!)
To arrange just a single session with me in person, it would cost $150 (depending on whether we did a workout, nutritional consultation, or both).
To really get going together… with your own eating plan, exercise plan, and unlimited Q&A access… It would cost well over $2,000.
But the great thing about the online body transformation program is you’ll get the same fantastic results, but for a fraction of the cost!
Use Coupon code: fitbody2016 to receive a 10% discount.
Wishing you all the best for 2106!
Dan Clay
Dangerously Fit
P.S – Do you live in Sydney? Check out our Sydney 6-Week Challenge starting on January 30th and our Sydney boot camps starting on January 11th.
