7 things which must be present for you to get a leaner body.

Unfortunately there are many people who are desperate to achieve a lean, athletic looking body but just lack the knowledge.

The willpower is there, they don't allow themselves to make bullsh*t excuses about time, kids, work etc, and they put in the effort.

But they don't see the rewards to justify their efforts.

They get frustrated.

Simply because they are still using methods which have been shoved in their face by the media and unscrupulous marketing companies.

Clear your mind of everything you thought you knew, then ensure you include EVERY SINGLE action listed below.

You WILL see results.

1) Perform weight training three times per week. Ensure every muscle is worked and include some form of squat and / or deadlift movement in every session. This will help build and shape muscle and ramp up your metabolism.

2) Eliminate all food and drink which comes in a packet or is processed in any way. This includes, chocolate, crisps, biscuits, cakes, takeaways, shop sandwiches, alcohol, coffee, tea and bread. The further it is its state when off a tree, out of the ground or off the farm, the more it will hinder your progress.

Be ruthless or be fat.

3) Forget long, steady state cardio. If you want to run, cycle or swim, use intervals. Try running at 80% of your top speed for 30-60 seconds depending on fitness levels then recover for 1-2 minutes. Repeat this 6-10 times.

You won't last much longer!

4) Have ONE treat meal per week. If your body fat has not come down that week you don't get the treat. Treats are rewards for achievement. The fact that you had a bad day at work and feel a bit down or someone made you feel a bit bad because they shouted will not be helped by being fat.

Get over it and get lean. A great body and the happy hormones from exercise will increase your confidence, improve your ability to deal with stress and make you realise that there are better solutions than the 60 seconds of pleasure that Mars bar gives you.

5) Set a clear goal timeline then backtrack the steps you need to take to get there. Take time to create vivid images of how you want your life and your body to be. You will gravitate towards these images.

For this reason, constantly thinking about being fat and not having time to exercise will gravitate you towards....being fat and nto havnig time to exercise.

Be ambitious with your goals.

Achieving 50% of a 3 stone weight loss target is better than achieving 100% of a 1 stone target!

6) Involve other people. Either make sure you have someone to keep you accountable (a mentor, a personal trainer or a friend) or become part of a group which trains together. This might be a group of friends or a group fitness class.

7) TAKE ACTION. No one ever lost weight by talking about it or worrying about it. Don't wait until Monday, January 1st, the day after your birthday or any other meaningless moment in time. If you won't do it now it's because you don't want it enough and this will NOT change on New Year's Day.

Find the motivation and the means to achieve your goals TODAY and just start taking action.

Don't fall for the trap of searching for the perfect diet or training plan either. If you don't want the help of a professional just get going and adjust it along the way!

Falling down and making mistakes isn't a problem, so long as you keep falling forward!

Jon
http://www.stormforcefitness.com

THIS is how you shed body fat for fun!

I am quite literally astounded.

For just 7 days my Fat Loss Action Blueprint guinea pigs have been performing 3 lots of 20 minute sessions with either bodyweight, dumbbells or kettlebells, interval training if they have time and eating clean.

I had hoped they would lose 2-3lbs each but was somewhat nervous about them letting me and themselves down.

It appears I was very, very wrong on many levels.

I seem to have underestimated the power of not only the systems they are using but also the power of being under some friendly pressure from me and the hundreds of people reading this!

These are the changes in vital stats I received today. I will do weekly updates on this blog then after the 4 week trial they will send in their photos (so if they are lying we'll expose them at the end...) ;-)


Jez (High level finance job, kids, too busy etc)

Weight change: 12 stone 5.....11 stone 13
Waist circumference: 36 inches.....34 inches
Hip circumference: 39.25 inches.....38.5 inches

Comments:

It is surprising how much more energy I have already, I am not feeling
half as tired in the evenings but I have always had real problems
staying asleep, getting to sleep was fine but just used to wake up loads
in the night, thinking about things too much but this seems to be
improving as well.

At first when I started the workouts I looked at it on paper and didn't think that it would work me hard enough because of the amount of time it was due to take, how wrong I was! This woke me up to the schedule and think the work outs are great, short, sharp and really hard work, depending how hard you want to push yourself.
Can't wait for the next week as have lost almost half a stone in the first week.

Tom (teacher, wanted to fit in social football, has to have lunch meetings filled with crappy foods, likes a Saturday night curry and a beer)

Weight change: 76.9kg.....73.5kg
Waist circumference: 93.5cm.....86.4cm
Hip circumference: 98cm.....96cm

Comments:

Looking back at the past week I have managed to fit in a lot of training around the work day. I’m making sure that I get in at least one piece of solid exercise a day; also I am making sure that I walk to work each day.

On the food side I have managed to eat well for the majority of the week. I had two sort of cheat meals due to training days at work (curry with all trimmings/ pie and chips). Apart from that everything else is going pretty well. I’ve started to eat cherry tomatoes are a snack through out the day, instead of other forms of snack. I’ve also found that because I’m planning my meals out that I am reducing my shopping bill, as I question what I put into my basket.

All in all I feel really alert, am sleeping well and have a lot more energy. Cravings have generally gone, the weight is dropping off and I look forward to what challenges this week puts in front of me.

Jon (I'm not sure what Jon does at present but he's a busy boy!)

Weight change: 81.8kg.....79kg
Waist circumference: 100cm.....95cm
Hip circumference: 102cm.....99cm

Comments:

Jon couldn't be contacted for further comments!

Sara - Currently can't be contacted - hopefully have an update soon.

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So there we have it.

Many of you have been slogging it out on treadmills or aerobics classes for over a year and not achieved those results.

So far, the guinea pigs have lost shed loads of weight in just one week and none of them live anywhere near where I work!

This is likely to slow down to 2-3lbs per week. Still not bad eh? ;-)

The best thing is they are all reporting higher energy levels. Fad diets are usually associated with torturous days trying to resist the urge to eat the office pot plant!

It's time to rethink EVERYTHING you thought you knew about fat loss.

DON'T FORGET TO SUBSCRIBE TO THE BLOG SO YOU GET UPDATES AS THEY HAPPEN.

The Fat Loss Action Blueprint will be released soon!