A Plan of Attack for 2010 from the Transitions Lifestyle System® Team at Market America:
It is that time of year again. With the New Year also come’s New Year’s resoultions. For most individuals a typical resolution is to lose weight, eat less, join a gym, and look forward to having a great body sometime in the future. The problem is that many fail a few weeks into the year, even those who felt highly motivated at the outset.
The main reasons why people stray from their New Year’s resolution in just a few weeks, because one they fail to have a plan and two they don’t see quick enough results. Which really is crazy we take the year and for some of years to get in or “out” of shape and expect it to reverse in days. Crazy!!! So realizing this—I was putting together my own plan for the New Year and thought I would share it with you. Personal experience this is a 31 day fail safe plan to get you started, and you will see faster results.
Now although this is 31 days—at the end of the 31 days you keep going with a better lifestyle. Don’t go back to your bad fat gaining habits. To truly shift your metabolism and create better habits you want to see it out for 90 days… After 90 days your new lifestyle habits are a part of you and you do healthy things everyday without even thinking about it.
Step 1: Preparation. order the Transitions™ Starter Kit code 6412, nutrametrix® code is 6412nm. In addition order the 3 day sample packs of ThermoChrome™ with Advantra Z® and South Africa Hoodia 6405TP3. Go to the grocery store and get a ton of FRESH green veggies (e.g asparagus, broccoli, spinach, green beans, green leafy lettuce, etc… You can do the other colors too tomatoes, onions, bell peppers). Now your proteins: – egg whites, fish (salmon and tuna), organic skinless chicken breast (if you can’t do organic- don’t buy it) and raw almonds. Soothers low sodium vegetable broth, and decaffeinated herbal teas (e.g green teas, dandelion, red clove, peppermint). You can have any type of herbal seasoning.
Step 2: Assessment. Open Transitions Starter Kit, take out the daily Journal and review the measurement page. Take your measurements, weight, waist, hips (women), chest (men) and body fat percentage.
Step 3: Set a goal. After you have completed your measurements check where your body fat falls on the body fat assessment chart (A.C.E.). Your goal should not exceed .5 percent fat loss on average per week. (For your information, a one inch waist loss usually corresponds with an approximate 1% body fat loss).
Step 4: Start.
Day 1 – 7 Shock your System.
You are going to stay away from sugar, fruit, dairy, fats (oil, butter), grains and starches, potatoes, breads, and pastas (even high fiber brands).
No sugary drinks (juice, soda or teas), meal shakes, protein shakes, coffee (not because of the caffeine but the acidity), vinegars; no products that contain fructose, stevia, sucrose or sucralose.
This is only for 7 days – so relax.
Example:
Every morning: Start with a cup of herbal tea
Before Breakfast: Take (2) ThermoChrome Advantra Z and South African Hoodia gordonni with a full glass of water
(Women may choose to reduce to only 1 tablet)
Now why start Transitions Thermochrome (TC)?—Transitions (TC) is a unique blend of herbs, extracts and vitamins that promises to provide you with calorie burning (thermogenesis), fat burning (lipolysis) and energy. *
Breakfast:
Egg whites (omelet or scrambled)
2-4 cups of green veggies
Snack:
Vegetable Broth or Fresh Homemade Vegetable soup
Handful almonds
2-4 cups of veggies,
8oz of Water
Before or After Lunch: Take (2) TC Advantra Z with a full glass of water
(Women may choose to reduce to only 1 tablet)
Lunch:
Fish, Chicken or Egg Whites,
2-4 cups of veggies
8oz of Water
Snack:
Herbal Tea
Vegetable Broth or Fresh Homemade Vegetable soup,
Handful almonds
2-4 cups of veggies
8oz of Water
Dinner:
Fish, Chicken or Egg Whites
2-4 cups of veggies
8oz of Water
Exercise Day 1-7: Cardio, Cardio, Cardio (interval) +
Time Intensity/Speed Incline
10 2.5 0%
5 2.5 5%
5 2.5 10%
5 2.5 15%
5 2.5 10%
5 2.5 5%
5 2.5 0%
If you are a beginner—reduce speed and incline. How you determine the right speed and incline. You should not have to hold on to the side handles. You can also consider cutting the time and incline in half. +Always consult with your physician before starting any exercise program.
Following this for the first 7 days – you will see instants results and jump start your metabolism at the same time.
Day 8: Measure, Weigh and Start on Level 1 Transitions Lifestyle System.
You can find sample menu and food list in your Transitions Daily Journal. You will be incorporating back other sources of proteins, fruit, low GI carbs like beans, yams, etc. It is important that you journal and keep track of how you feel—like stuffed, and or bloated especially around the waist.
You are also going to start your CAI (carbohydrate inhibitor) and FCI (fat conversion inhibitor). Follow directions on the bottles. This combination is key to seeing the quick results you desire. CAI and FCI is a novel combination of ingredients which support weight loss, by helping maintain healthy blood sugar levels, combat carb sensitivity and support fat usage instead of fat storage. *
Before Breakfast: Take 1 CAI and 2 FCI
Breakfast:
1 protein serving
2-3 cups vegetables/salad
8 oz glass Water
Snack:
1-2 cups vegetables/salad
Before Lunch:
Take 1 CAI and 2 FCI
Lunch:
1 protein serving
2-3 cups or more vegetables/salad
1 low-GI carb serving
8 oz glass Water
Snack:
1-2 cups vegetables/salad
Dinner:
1 protein serving
2-3 cups or more vegetables/salad
1 low-GI carb serving
1 fruit serving
8 oz glass Water
Day 8 Exercise: 30 Minute Stretch
You can find stretching examples on http://www.transitionslifesytle.com/
Day 9 Exercise: Flatten your Belly
Seated Knee Tuck 1x (25 reps)
Side Plank both side 2 x (25 reps)
Twisting Jackknife 1x (25 reps)
You can find demos on http://www.transitionslifestyle.com/
Day 10 thru 16 Exercises:
Day 10, 12, 14 and 16
Cardio Interval (found above)
Day 11, 13, 15
Cardio Interval (20-30 min)
Strength/Resistance (20-30 min)
Break it down into Lower Body and Upper Body
Example: Lower Body
Lunges, Squats, Pleas squats – When focusing on lower body – these are some of the largest muscles, so it means that you will get your biggest burn. Do at least 8 different exercises. You don’t have to have weights; with no weight- do 1 set of 25 reps of each. Pick and choose lower body exercises and see demo on (http://www.transitionslifestyle.com/)
Upper Body (back, shoulders, biceps, triceps and chest) you will want to follow the same rules. Bodylastics is also a great way to get an all over body strength workout.
Abs (found above)
Day 17 Exercise: 30 Minute Stretch
Day 18 thru 23 Exercises:
Cardio Interval (60 min)
Day 19, 21 and 23
Abs (found above)
Day 24 Exercise: 30 Minute Stretch
Day 25 thru 31
Day 25, 27, 29 and 31
Cardio Interval (found above)
Day 26, 28, 30
Cardio Interval (20-30 min)
Strength/Resistance (20-30 min)
Abs
By the end of the 31 days – You will see a new you evolving. Now it’s time to mix it up—change your cardio, your strength training and abs. Some ways to change it up is length of time, reps, weight or changing the exercises all together, which I highly recommend. Follow for 30 days(continuing FCI, CAI and using the daily journal) and the last half of the 90 days you can go back to the beginning.
So there you have your (our) plan – 31 Days to a New You! We can’t wait to see your results.