Day 2
Between Turbulence Training workouts, take a day off from the gym.
On your off days, your exercise requirement is just 30 minutes of fun activity.
It can be traditional cardio, sports, or bodyweight
exercise.
In addition, you need to clean out cupboards. Do NOT be afraid to throw out food
- if it's garbage food, it's better in the trashbin
than in your fat cells.
After you have cleaned out your pantry, prepare a healthy shopping list. Complete
a 7-day food entry and identify your trouble spots. Then organize your shopping
list to provide solutions to your eating problems.
Day 3
Back to your regularly scheduled Turbulence Training workout.
Since we've been inspired by the 300 Movie Workout lately, I want you to make a
small change to your workout today and reduce the rest intervals between sets. For
today only, take no more than 30 seconds rest between exercises. Get your workout
done in record time. Do a full warm-up before training though, of course!
Day 4
Another off-day from the gym (whether you train at a mega-gym or in the comfort
of your own home gym).
Choose an activity and have at least 30 minutes of fun. Yoga is great as well, to
help reduce work-related stress.
In addition, let's make one more nutrition change. Today, I want you to eat one
new fruit and one new vegetable. If you aren't already eating grapefruit, try one
today and see how it helps fill you up because it contains a lot of soluble fiber
called pectin.
Add a new vegetable, such as steamed asparagus or broccoli to your dinner.
Day 5
Do your last Turbulence Training workout of the week today. I always like to slip
in an extra superset on the last workout of the week. Pick your favorite biceps
and triceps exercises and do them back to back for 3 supersets of 8 reps each.
Inject even more fun into your training & reward yourself for all of your hard
work.
Day 6
For most of you, this will be the weekend. That means you should have extra time
to check in with your social support group.
So why not meet up with a friend that is also trying to lose fat and/or build muscle
and talk about what is working for you and where you are struggling. Essentially,
its your fat loss mastermind group!
As part of your meeting, choose a fun activity that you both want to do for at least
30 minutes. Make this activity-based meeting a regular habit on the weekend.
Day 7
Get an early start on the day with 30 minutes of a fun activity - and yes, walking
around shopping can count towards your 30 minutes of activity - and then prepare
your meals for the rest of the week.
Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and
1 new vegetable on your grocery list.
Getting this done early allows you to spend the rest of the day outdoors, or going
to church and socializing with friends after, or spending the better part of the
day with your family.
Remember that Turbulence Training is all about creating the optimal fat loss lifestyle
- giving you more fat loss results in less workout time while freeing up your life
to spend doing the things you love with the people you love in the body that you
love!
Have a great week!