1. Follow a specific, pre-set nutrition plan so that you know exactly what you’re supposed to eat and what times and in what amounts. You will be less likely to cheat and more likely to follow your plan. Print it out and post it on your refrigerator.
2. Read labels because you must be precise about your food intake and ensure your food plan matches exactly with what you’re consuming or how in the world can you help yourself?
3. Get your body fat measured and plan to lose 1% of it each week.
4. Tweak, re-evaluate and re-tweak. If you’re not losing, tweak ONE variable for the following week while keeping everything else standardized. Re-evaluate your progress and continue this feed back loop each week.
5. When tweaking a variable in your training, make small changes instead of big ones. For example, add one extra 45-minute cardio session next week if you plateaued, not 3 extra cardio sessions. If you’re doing 2 interval workouts, add a third.
6. Did I say small changes are responsible for big changes? If you’re eating 2 slices of whole wheat bread on meal one, drop it to only 1 slice instead. Dramatic nutrition or cardio changes is unnecessary.
7. Plan to raise your caloric intake one time every five days, minimum. Incorporate the principles you’ll learn at http://www.TreatYourWayThin.com tomorrow.
8. Start doing interval training and build up to at least three 20-minute workouts at 85% intensity.
9. For interval training, rely on the classic and effective 1-minute hard followed by 1-minute easy protocl for a total of 10 intervals.
10. Incorporate steady-state cardio on a empty stomach before breakfast. If you’re on a ultra low-carb diet then this is not necessary however “regular” cardio in a fasted state can help your body to resort to using more fat for fuel.
11. Drink a big black cup of coffee or have an espresso before you do fasted cardio before breakfast.
12. Incorporate muscle-saving supplements like creatine and branch chain amino acids with a liter of water before you do your cardio in a fasted state in the morning.
13. If possible, perform your weights in the evening and perform your cardio in the morning. This requires more dedication but can be very effective in the final 4-weeks before your “deadline.”
14. Train hard with weights and train often. Be prepared to move from 3-days or 4-days of weight training to at least 5-days of weight training a week.
15. During fat loss, the details of the workout are not as important as muscle building. Focus on intensity and finishing the workout knowing you held nothing back.
16. Keep rest periods between 30-60 seconds.
17. Don’t worry on the length of your workouts, even if they last up to 1.5 hours.
18. Don’t plant to eat perfectly without any unplanned cheat, I mean treat meals as you’ll learn tomorrow at http://www.TreatYourWayThin.com
19. Eat as many fibrous vegetables as possible like broccoli, cauliflower, spinach, and/or asparagus to name a few.
20. Eat your first meal earlier than you are currently eating it now. Having your first meal around 6 am and your last meal around 6 pm works the best for the majority of people.
21. Treat your weight training workouts as if you’re trying to build muscle. Keep the weights heavy to keep your muscle mass and maintain your metabolism.
22. Only bring food items that appear on your meal plan into your home.
23. Set a deadline for the day you want to be shredded and ripped.
Source: http://www.vincedelmontefitness.com/
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