Guide to Fast Fat Loss in 14 days (Part One)

I recently stopped the new home of a colleague of the university to meet her boyfriend and the baby. Married in five months and have had time to get a serious conversation.

You see, it's gained 25 pounds since the birth of his son. He really had a relapse. But he took the first and most important step in the recognition of things have changed and we sat around for more than two hours in his garden on a beautiful day and beat out the plan.

I could write a plan for five months, but I wanted to accelerate your results - and results - because research shows that people begin to lose fat quickly obtain the best long-term loss of fat.

So, here's your complete guide to 14 days of fasting by rail to the loss of fat (if you wish, please send a friend or print one copy as well):

### Day 1 - A case plan, shop, and the preparation of this meal plan

I hope you read these lines on Sunday because I want to help you plan, shop, and prepare now. If it is Monday, continue with their training and on the spot - its so important.

And I mean not only what you eat for dinner planning. I mean the programming is consumed at every meal for the next two weeks.

Do not tell me that it is too difficult. After all, many people stick thin body in relatively similar for 90% of their meals and enjoy a random-reward cheat meal 10% of the time.

Therefore, the program may go like this:

Breakfast - 2 eggs, 1 slice of toasted rye bread, apple, green tea, fish oil

Cafeteria - 1 oz raw almonds, 1 pear, green tea

Lunch - grilled chicken salad, salmon or beans blacks with spinach, onions, peppers, mushrooms, etc., a banana or a bowl of cherries, 2 cups of unsweetened iced tea with lemon or lime

Cafeteria - unlimited raw vegetables and hummus

Dinner - protein, vegetables and fruit ... then this could be a small piece of meat, chicken or fish with vegetables of your choice and a bowl of your favorite fruit.

Or maybe it was a vegetarian lunch on Monday, quinoa, cashews, avocado and red pepper wrapped in collard greens.

Or maybe the beans and wild rice with avocado and salsa.

Those hours will not change much, except for a small change in a main course at dinner, right? And then once a week, a meal program of your favorite foods.

Anyone can participate in this project for 14 days and this thing only help you lose 12.5 pounds of fat in just two weeks. And so should you eat for the rest of his life. It is not difficult, just requires a little 'practice. Keep at it and never give up.

Well, in his opinion, this is your guide into three stages on day 1.

i) Plan your meals.
ii) purchases of food.
iii) food preparation (cutting, put into special containers, cooking, if necessary, and have everything packed for work)

In addition to planning all the meals, you should also start keeping a food diary (you can also do online), because studies show that keeping a food diary will help you lose weight faster.

So be sure to do 60 minutes of activity today and take a photo before their weight, body fat (if possible), and the measurements of your life, hips, thighs and arms. Continues to weigh every two days, research shows that frequent-in controls that lead to further weight loss.

### Day 2 - Attend a loss of "Fat & Fitness Online Seminar"

You must define and lead each session of activity as an appointment with yourself to be supported - such as visiting a doctor. All except in cases of real emergency, are between you and your workouts.

Today, you go for a short burst training exercise.

Now, if you currently use long, slow, boring cardio to lose at least f stop this bad habit and go immediately to break the short training programs.

If you need to know more about the sessions below the bud, go to YouTube and search for interval training. If you, watch my diet, with or without exercise "series of videos to see why food is much more effective for fat loss cardio.

If you are a beginner, start with caution. But if you worked for a while ', the next three weeks are the time step of their workouts to another level.

### Day 3 - Dale to your way of fat loss

First, you should plan 60 minutes of moderate activity with ease. I will discuss in a moment, but you can not do a 60 minute walk, yoga, and light stretching session, an hour to play with their children, or play a game just their favorite sport. Do not go too hard, but stay active.

You should also cut 30 minutes to sit down and write three goals short and long term 3. Write what you want to accomplish in those 14 days. After that, write what you want to accomplish within the next 90 days.

Without this, you prepare a contract with yourself promising to take the necessary measures to achieve those goals. Sign the contract and check every day to keep on track.

### Day 4 - Recruitment Day

Another training is now shorter burst. Be sure to use a professional design structured and showed loss of fat formation, instead of "separation" or the use of long, slow cardio for fat loss.

You can also spend some 'time for the recruitment of these three components of your fat loss social support team:

- Buddy Nutrition
- Training Partner
- Fat Loss Partners Forum of responsibility

Research shows that a log of your food in a food diary and have someone check the food increases the chances of losing fat.

Another study found that if you train with a partner who is fat loss, then you're more likely to lose too much fat.

And finally, a third study found that subjects most often stored in an online forum fat loss, were more likely to lose much fat.

Create your team and get more - faster.

### Day 5 - The solution for 60 minutes
Why do I say to get 60 minutes of work on days off?

Well, to be honest, I do not expect to burn large amounts of fat with the day easy, non-commercial.

However, every minute that passes on the move, do not bite! I know that the biggest problem is that you have your diet. So instead of snacks at the computer or television in their spare time outside of the food. This is the simple secret of 60 minutes.

So 60 minutes of activity a day 5.

### Day 6 - The Challenge

The training should be training hard for third parties to improve the performance of each week. In fact, you must define at least one personal best in every workout. If you improve performance, improve your fitness.

### Day 7 - Arrival and dietary reward

Congratulations, you made me 7 days fat burning. Today we will check your nutrition plan by examining your food diary.

If you have not, eliminate all liquid calories and replace them with water and green tea.

If you need more information on nutrition, start using the free service called Fitday.com. We help you keep track of calories.

And if you're really hard to avoid eating at night, try this trick. Place a small mirror on the refrigerator door. Research shows that people eat fewer calories when they did, because it reminds you to make intelligent decisions.

Lastly, as a reward for all your work you can offer your favorite dish. But this is not full. It simply means having a normal meal your favorite foods to give you a mental break from your plan. When the meal is over, not to return for a few seconds. Go right of return in terms of 14 days instead.

7 and 8 are also 60 minutes of daily off-day.

### Day 8 - Review your objectives.

This is not good to write your goals and forget. Read them at least once a week, even every day. Heck, carry them in your pocket and watch them at every meal.

While driving, imagine that you achieve your goals. Believe in yourself, stay positive, stay motivated and move forward faster fat loss every day.

Will be another great day to plan, buy and prepare.