I’d like to share five simple strategies with you for shedding five kilos of fat in 30 days. (Maybe more if your effort is consistent)

But first let me clear something up.

Weight loss can be put into two categories.

  • The first is a fully concentrated effort. This is where you dedicate yourself to evaluating and preparing everything you eat and setting aside  at least 4 x 40 minute periods per week for exercise. The kilos come off fast, but once you relax the regiment your weight goes slows down.
  • The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over 30 consecutive days and you will see amazing, permanent results.

Strategy #1: Plan your exercise routine 4 weeks ahead of time

Studies continuously prove that people who plan in advance are more effective and succesful. Break your planning in bite size weeks. Dose yourself using a slow build up in both intensity and sessions. So if your goal is 6 exercise sessions per week. Start off with 3 sessions during week 1, then 3 sessions again during week 2, then 4 sessions during week 3, if you consistent by week 4 you will feel INCREDIBLE to push 6 sessions.

Bottom line: Dose yourself. Start easy and progress week by week.

Strategy #2: Plan your eating schedule and identify bad habits

It’s not rocket science and you don’t need a dietician. We consulted two dieticians who knew exactly what to eat, but they could not execute and take action. Why? Because of bad habits. Identify your bad habits. Write them down because you must take control. Then start planning, and preparing daily meals, at least 4 meals in advance per day.

Bottom line: If you don’t plan and prepare healthy meals and instead wake up trying to ‘wing’ your day, you will fall off the wagon.

Strategy #3: Trade Slow Cardio for Intense Intervals at short bursts

Doing slow cardio will not give you results. In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap.

Example: Run: 1 min Hard then 1 min Relaxed – Go for 10 intervals which equals 10 mins Hard Training in a 20 min run workout.

Walk: 1 min Hard then 1 min Relaxed – Go for 10 intervals which equals 10 mins Hard Training in a 20 min walk workout.
Bottom line: Doing slow, easy cardio will give you slow results. Only intense intervals will give you fast results and improve your fitness level ten fold. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 90% Of The Time

Sugar will cause you to gain weight every single time and will drop your energy levels making you less likely to exercise. There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet.

What is sugar ?

Examples: Jungle Oats bar, Kiddies Cereals and cereal bars, Muffins, Chocolates, Winegums, Coke, Fruit Juice, Ice Tea, Energade, Powerade, Easter eggs, ice-cream, doughnuts, pies, samosas (converts quickly to sugar due to pastry), crisps – NOT EVERYONE IS WILLING TO GIVE UP THESE LUXURIES FOR RESULTS OVER 30 DAYS.  But you are not everyone! 
Bottom line: If you avoid sugar 90% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule. 

Strategy #5:Exercise With A Professional Coaching System 

When we design your workouts, you know it will be good, because we guarantee results or money back.

People who work with a coach get better results than those who attempt to do it on their own. Just look at our clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for.

Bottom line: All of our clients expect to get the best workout of their lives each and every time they train with us, and our job is to over-deliver.

Ready to talk with anyone of our body transformation coaches? Click here to book a free consult