How to Lose Weight in 7 Days

No more being a blubberbutt. It is time for weight loss. With simple exercise and nutrition tips you can burn fat and feed the muscle. Here are cardio and diet tips to boost your metabolism.

Monday

Train with strength exercises and interval training to boost your metabolism. Research shows it is better than slow cardio.

During today's workout, I want you to push hard in your workout and focus on feeling each muscle group that is emphasized in the exercise. For example, in a wide-grip seated row, I wanted you to start the exercise by bringing your shoulder blades together, so that you work the rhomboid muscles, as well as your lats and posterior deltoids.

If you are a beginner having a hard time with the exercises, get a personal trainer for one session to take you through the exercises.

Tuesday

30 minutes of activity. Sick of the treadmill? Do 10 minutes on 3 different exercise machines. Or combine your intervals/cardio with bodyweight exercises. You can do 15 minutes of bodyweight exercises (say 1-2 rounds of a circuit from Phase 2 in the 6-month manual) and then follow that up with 15 minutes of intervals or traditional cardio. Your heart and lungs will be given a great workout, and your legs will be happily exhausted.

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Wednesday

Do another strength and interval workout. Do each exercise with a slower tempo, taking 4 seconds to lower the weight. This will make you a little bit weaker, but will be a different form of Turbulence to apply to your muscles. You don't need to do this every workout, but it is always helpful to use a variety of exercise techniques in your workouts.

Thursday

30 minutes of exercise, anyway you want to get it done. After exercise, take another review of your nutrition. How are your lunches? Too much take out? Are you eating too much food, or simply the wrong kind of food? Record your nutrition and identify your problem.

Friday

Do another strength and interval workout. Check your fiber intake and make sure you are meeting the recommended intake of the American Dietetic Association (25-35g per day). Clients get better results with higher fiber intakes.

Saturday

Get 30 minutes of exercise from a fun, non-gym workout. Check in with your social support group. Meet with them and have a fun exercise session.

Sunday

Plan, shop, and prepare, of course. Get 30 minutes of exercise, and don't forget to grab some fish oils while you are out. Fish oils will help protect your skin from dryness this winter.

And at the grocery store, pick up some new, fiber-rich foods for your weekly meals (broccoli, almonds, and apples are three top-notch fiber sources).

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