The day after a party weekend is usually full with motivation to kick the exercise and eating right habit back in gear…at least for the rest of the coming week. In case you are that motivated person, I am giving you a 1lb Down in 5 Days plan to funnel your motivation into! For ensured success follow the daily tip each day as well.
Repeat after me, “I am ready to be the fit and healthy person that I have always wanted to be.” I am serious. Repeat it because positive self-talk is going to help you tune out all of the other negative talk that we put ourselves through that stops us from reaching our goals.
What I am about to say may sound too simple but it’s true. If you can lose 1lb then you can lose as many pounds as you want to. All that you need to do is believe that you can. It’s as easy as cutting 200-300 calories out of your dietary day and committing to a little exercise. In losing the first pound you’re establishing habits and laying the groundwork for pounds 2, 3, 5, 10, 20, etc…
These are your tools for success; Planks, Lunges, Abs, Cardio (PLAC), and writing down your food. If you are honest with your food and fitness then you are guaranteed to succeed.
Day 1 Plank/Cardio*: 1-5 minutes of Planking and 30 or more minutes of cardio.
Tip: Write down your food and replace one after 4pm carb snack with a lean protein and/or skip bread with dinner.
Day 2 Lunges/Cardio*: 1-2 minutes of Lunges and 30 or more minutes of Cardio.
Tip: Eat smaller servings at each of your meals today.
Day 3 Abs/ Cardio*; 1 min of Bicycle crunches, 1 min oblique crunches and 30 or more min of cardio.
Tip: Plan your strategy when eating out and stick with it.
Day 4 Plank/Lunges/Abs: 1 min of Plank, 1 min of Lunges each leg, 1 min of Abs (bicycle crunches). Repeat 3-5 times.
Tip: Log your food as soon as you eat it or right before. The longer you wait the less honest you may find yourself.
Day 5 Cardio* “Plus”: 30 minutes of Cardio plus an extra set of stairs, walk around the block or set of push-ups against the kitchen counter.
Tip: Steak in salad can be more satisfying then chicken or fish helping you not to snack afterwards.
*Pushing a stroller up hill or at a steady pace (where you work up a small sweat or are a little out of breath) definitely counts as cardio!!
You can start these 5 days whenever you feel ready and repeat them as many times as you want to. Now you have the tools to do it.
You may substitute my M-TRAIN app workouts for 2 cardio workouts per 5 day cycle. This can help keep you from getting bored or hitting plateaus.
In case you get overwhelmed or lose focus, here are some “Cliff Notes” to help you through:
*Community= talking to people about your goals
*Using your body as a weight makes you leaner
Losing weight is not that complicated. If feels like it is because we make it that way. Getting out of your own way and simply getting started is the key to losing weight and getting fit. Focus on that first and the rest will come pretty easily.
For more on me, to purchase the M-TRAIN app ($1.99) or for more information on M-TRAIN visit www.m-train.com.