Monday – your first official week
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Healthy nutrition
Today is considered a “fat flush day” (low carbohydrate day). The reason for this is to deplete your body of any excess carbohydrates that you might have been consuming lately. Once these carb stores are depleted, you can start burning excess body fat (yay) instead. Please include one handful of a protein rich food and as much salad and vegetables as you like at each meal today.
Don’t forget your meal suggestions for this week can be downloaded here.
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Happy Exercise
Today I want you to get a starting point of your strength and fitness. Please complete the SUPER 700 fitness test that can be found at the bottom of THIS PAGE. (Super 700 print out can be found in your weekly instructions).
Please be careful not to compensate for your exercise by resting more than you normally would. I discuss that in full HERE – Is this exercise mistake keeping you fat.
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HOT tip
Drink lots of water to stay hydrated today. Black coffee and tea are allowed today, but don’t go overboard.
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HOT lesson 1 – A calorie deficit is how ALL weight loss works.
Everything else we discuss in this program is simply a way to make lesson 1 easier, healthier or faster.
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There are a number of rules you need to follow when embarking on a weight loss / body transformation program. We will be discussing all of them over the coming weeks.
Some of them you can bend a little, some of them you can break (sometimes).
“Creating a calorie deficit is how ALL weight loss works”
This is not my opinion. This is fact. A calorie deficit is literally the only way that weight loss works.
Also see “What the hell is a calorie”
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- When you are in excess of your calorie needs, you put on weight. 7000 calories more than you need = 1 kg weight gain. (even if the excess calories are “healthy”)
- When you are in deficit of your calorie needs, you lose weight. 7000 calories less than you need = 1 kg weight loss.
Lets look at Sally’s weight loss journey as an example.
- Sally estimates that she currently burns 2000 calories each day (prior to weight loss intervention). Sally gets the rough calculation HERE – How many calories do I burn each day .
- Sally decides to burn an extra 500 calories per day via exercise and / or movement. (many lessons to come on this topic)
- Sally also decides to consume 500 less calories per day. Sally’s new weight loss calorie “budget” is 1500 cals per day.
- This results in a 1000 calorie deficit. Which equates to a 1kg weight loss each week for Sally. Yay
- Sally will be filling her 1500 calorie “budget” with a balanced mix of protein, carbohydrates and fat (and a small amount of alcohol too, if Sally chooses). Sally will do this by including foods and meals that she loves and that feel normal to her. (Many more lessons on how and why to include all of this over the next few days).
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Chriss’ tip
Don’t fool yourself into thinking that you can eat too many calories and just burn them up with exercise later. It takes a LOT of time and movement to burn up extra calories consumed. Your eating plan should always be your number 1 priority for fat loss.
See also – I will burn it off later
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Last note
Even though we won’t be strictly counting calories in this program, it is very useful to become calorie AWARE. You can look up most foods and their calorie content at www.calorieking.com.au
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Further recommended reading on this topic
- From me – How to lose 1kg per week. A step by step guide
- From A Workout Routine (possibly the best article I have ever read on fat loss) – What is the best way to lose weight and keep it off
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Go to Week 2, Lesson 2 Why limit carbs – – HERE
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