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| An Aggressive Fat Burning Approach To Use After The Holidays |
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“How To Burn Off The Holiday Fat In Only 7 to 10 Days”
If you’re anything like us, you just spent about 3 or 4 weeks consistently eating more calorie dense foods than any other time of the year because it’s the holiday season. I’m not just talking about the actual day of the holiday either. My wife and I must have had a good 7 to 10 days in December where we made a decision to enjoy our family, friends, and a lot of really good food. We don’t feel guilty and either should you if you did the same thing.
After all, this is what the holidays and December is all about. It’s a great time to recharge your mental and physical battery while embracing quality relationships and enjoying some of the best food of the year. We also use this time to take 7 to 14 days off exercising as well. It’s a perfect time to ‘reset’ your metabolism. This is a necessary part of any life-long fitness program for your body’s ability to adequately recover, prevent burnout, and keep your body responding to the fat burning process the other 11 months of the year.
So let’s talk about a strategy you can use for the next 7 to 10 days to burn a LOT of body fat.
If you’re anything like us and you gained a little or a lot of fat during December, there’s no need to fret because Your Body is Actually Primed To Burn A Bunch Of Fat After the Holidays.
When you use things like our macro-patterning nutrition for prolonged periods of time your Leptin levels drop and your thyroid output slows. Remember, Leptin controls whether your body burns fat or stores fat. You can still burn fat when Leptin levels are low, but it makes it more difficult.
The exact opposite is also true. After a period of high calorie eating like the holidays, Leptin levels are “high” which means your body will burn fat a LOT easier than normal if you know what to do.
This creates the perfect storm for a 7 to 10 day strategic diet to work wonders. This is a 7 to 10 day strategic low calorie burst to trick your body and get a huge jumpstart for 2010.
I want to give credit where credit is due. This is a modified version of Wendy’s famous 7-Day Diet or Deplete Week. It’s simply short bursts of low calorie dieting while depleting carbs.
You can get your calories down to a low level with great results as long as you do it for short periods of time like 7-10 days. I only recommend doing this 1 time per year and you should never do our famous 7-Day Diet or Deplete Week more than 3 times per year.
So What Does This Hybrid of the 7-Day diet and Low Calorie Bursting Look Like?
Here’s a list to get you started.
1) A Low Calorie Protein Source (egg whites, chicken breast, turkey breast, whey protein powder)
2) Greens (Asparagus, Cucumbers, Broccoli, Lettuce, Spinach, etc.)
3) Lots of vitamins, anti-oxidants, and a fish oil supplement
4) Vinegar and Oil
5) Plenty of filtered water
The number one key to this strategy is to make sure you take in enough protein to preserve lean muscle mass and enough greens along with SMALL amounts of healthy fats and oils (no nuts or peanut butter) to add enough calories. You should shoot for 1 gram of protein per pound of body weight or 1.5 grams if you’re a little more advanced and already active. This does NOT have to be an exact science, but counting protein grams will really help you succeed on this plan.
The goal is to keep calories as low as possible while meeting your protein requirements and adding in green vegetables to keep you feeling full. It is possible to lose 10 to 15 pounds in 10 days with the majority being body fat!
By following this plan, you automatically cut out starches as well, so carbs are automatically super low during this 7 to 10 day burst.
10 Boring Days Of Food
My wife Karen and I are getting ready to do this crash diet on nothing but scrambled egg whites with broccoli or spinach, Chicken breast salads with vinegar and oil, and whey protein shakes.
I know this sounds like a very bland approach, but we like to keep it simple and maximize results. After all, its only 7 to 10 days.
A Couple Important Things To Consider
1. This type of diet is not easy or fun!
Makes no mistake about it…this diet requires sacrifice and discipline. I do extremely well with macro-patterning, but I struggle and tend to get very cranky towards the end of this 7 to 10 day burst.
2. Minimize exercise
Drop your cardio and just focus on a few resistance workouts during this diet. Believe me, you will not have the energy to do cardio with this level of calorie deficit. Even if you are tough enough to hit cardio during this 7 to 10 day period, don’t do it. It will sabotage your results.
A final note. After your finished with this strategic burst, make sure you go right back into Wendy’s macro-pattering nutrition.
After finishing this low calorie burst, my wife Karen and I usually carb down Mondays, Tuesdays, Thursdays, and Fridays. We carb up or cheat on Wednesday (Date Night) and Saturday nights, and do a baseline day on Sundays. This is a great life-long maintenance plan.
Here’s to staying lean for life in 2010. Good luck and let us know how this works for you!
Shaun & The GL-12 Team
P.S. The only way to stay on track and build fat loss habits for 2010 is to follow a proven plan and be held accountable. Our Free CD and Lean For Life Boot Camp provide both.
www.GetLeanIn12.com/fat-loss-secret
Tags: christmas lose weight, conquer the fat loss code, crack the fat loss code, fat burning program, Fat Loss, holiday fat loss, holiday lose weight, holidays burn fat, wendy chant
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Hi!
Just received your email and excited to start up again.
I just want to make sure I am reading correctly. My weight is 185 and very active, exercise and walk, dance etc. How much protein should I eat for the day??
thanks
Marlene
@Marlene
Hi Marlene! Happy New Year. You should consume rt around 200 grams of protein give or take 10 to 15 grams a day.
The most important aspect of this type of strategic burst is short-term calorie deficit. My wife and I have been doing a lot of sodium free chicken breast soup with broccoli and spinach.
Karen’s calories have been right around 600 to 800…ouch! Mine have been right around 1100…double ouch!
But its working!!
One final note…You HAVE to train with weights on this plan to make sure
you don’t lose muscle. We hope this helps! Keep us posted on your progress.
Love this! Thank you, thank you, thank you!!!! Happy and Blessed New Year to you guys!
Hi – I’m new to this and excited to get started. Went to get protein powder today and am a little overwhelmed. I’ve never been good about protein drinks. The powder just seems to stick in my throat. Any suggestions? Also, should I use whey protein or egg or soy protein – or does it matter? What’s best?
@Cheri
Happy New Year Cheri. We recommend you stay away from Soy for many reasons but the primary one is because contrary to what the media and advertisements say, soy will raise bad estrogen levels in your body. Its ok in small amounts only.
Low temperature processed Whey protein isolate is the absolute hands down best. Although its more expensive, in our optinion its worth it because these are partially pre-digested (hydrolyzed) and micro-filtered whey protein isolates and concentrate. These superior proteins have been carefully processed through a series of refined, ultra-sensitive filtration procedures.
This particular Formula for a low-temperature process is used in order to maintain and provide a full spectrum of intact bioactive peptides (beta-lactoglobulin, alpha-lactabumin, glycomacropeptides, immunoglobulins, bovine serum and lactoferrin) to help promote maximum lean muscle development and retention.
As far as taste and flavor goes, unfortunately its a case-by-case basis.
Here’s where you can get our GL-12 low-temperature processed whey. http://gl12.fitprostore.com/supplements/pure-whey-protein
We also give you ton of recipes, shakes, and puddings to use the whey with in our weekly coaching modules. Puddings come in with my wife Krazy Karen’s Fat-Burning kitchen on week 10.
Good luck!
Thanks, Shaun! This is awesome! I was going to do the 7 day deplete week again as I feel so fat after the holidays…but I will do this instead. Thanks a million!
Hello. I tried doing the 7-day carb deficit week about 3 or 4 times (weeks) in a row and keep losing my mind by the 3rd or 4th day. Is there a way around this week in order to do Wendy’s program of Carb-Down & Carb-Up days? Is there a way to incorporate some oatmeal during these 7 days to avoid quitting all together? Can you do the Carb-Down & Up days without it?
How do I access daily workout routine examples and/or nutrition plans on your site with my membership? I am a little confused and want some clarification.
@Debbie
Hi Debbie, you can access the membership at http://www.GetLeanin12.com/members. If you
don’t have your username and password you can submit for a new one on that page. If
you have any other problems, just send an email to support@getleanin12.com and our
team will take great care of you!
I hope helps get you started.
Good luck!
Shaun
Shaun–Thank you for what you are doing. I discovered Wendy’s books in early December and started following the program. I have lost about 18 pounds without feeling hungry or stressed, which is just fantastic. I have in the past struggled to lose 7 or 8 pounds, stopped losing, been hungry and stressed and have given up. I still have substantial weight to lose (another 35-40 pounds), but this really works. My concern is that I will become bored and/or complaisant so I hope that tuning into you will keep up the motivation. Again, thank you, thank you.
Linda
@Linda
Hi Linda,
Thanks for your kind words…and congrats on your new found hope and success! Due to overwhelming demand, we have developed a very flexible life-long maintenance with more variety and flexibility.
Its actually phase III of our GL-12 Bootcamp, but were also turning it into a premium guide and manual. Hopefully it will be ready by the end of March.
This is the one thing EVERYBODY is asking for and my wife and I are excited to share how we use this plan to stay lean all year round.
Thanks again for your encouraging words…its what drives me to keep helping others…..so you’re very welcome.
Shaun