“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?
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.
How To Lose Up To 2 Pounds While Cheating On Christmas And New Year’s Day
Let’s face it. Cheating on our nutrition plan is a part of life, so the best way to succeed is to find a life-long approach towards this behavior.
We ALL cheat on our nutrition plan (especially this time of year) so why not try to do it strategically.
The following holiday plan is a simple guide Wendy created so you can strategically splurge on Christmas Day or at any of your holiday events this year without the worry of gaining any fat. Most people experience a weight loss of 2 pounds or more when this plan is followed exactly.
It may look familiar to many of you from Thanksgiving or from our other materials, but it’s always good to be reminded of specific cheating strategies.
If you don’t have our meal plans to follow then here are some guidelines for you.
1. Consume 5 to 6 small meals daily
2. Make sure every meal contains a lean protein source and a fibrous veggie
3. Consume 1 tablespoon of friendly fat in 2 of your daily meals
4. Only consume starches with your meals as indicated on the plan below
5. Women drink at least 80 ounces of water daily, men drink at least 100 ounces.
Ok…here’s the plan to follow along with the basics above.
• Saturday December 19th
Baseline Day (2 starchy carb meals with protein
meals before 3pm)
• Sunday December 20th
Baseline Day (2 starchy carb meals with protein
meals before 3pm)
• Monday, December 20th thru Thursday, December 24th –
Deplete Days (no starches) or Carb Down days (1 starchy carb with
protein meals before 3pm) – you choose based on how much
you want to cheat. If you are new to Macro-Patterning, then we
suggest deplete days…which means under 20 grams total carbs
per day.
• Christmas Day – CHEAT!!!
This plan works best if you have small amounts of food every
few hours once you rise, until your big meal then OVEREAT!!!
(Yes that is what I said). This will force your body into an
anabolic response and ultimately help you lose weight. You
might even break into a mild sweat or get hot from the calorie
overload.
• Saturday, December 26th – The Day After: This day is the most
important part of the Holiday Plan. – DEPLETE!!!
You must make this a deplete day (under 20 grams of impact carbs)
and cardio activity is suggested first thing in the morning for 45
minutes to one hour if you are capable.
If you know that you cannot deplete or at least Carb-down
(have one starch with breakfast) the day after then don’t do
the over-eat plan above because it will not work to lose weight.
I personally find that Carbing-down is best the day after a Cheat Day
because my appetite is usually higher, especially after cardio.
• Sunday, December 27th – Do a Baseline Day (2 starches with
protein meals before 3pm) along with your other normal meals,
OR do no starches until your last meal and have what you want.
You choose – if you are new to our strategies then we suggest a
Baseline Day.
• Monday, December 28th - Back to whatever plan you are on or start
carbing down or depleting again to Cheat AGAIN on New Year’s Day.
You can also re-arrange this and apply it to ANY holiday, event, or special occasion. ☺
Following a plan like this is what can make fitness fun for the holidays and most importantly help keep you on track.
Hopefully this will allow all of you enjoy all your holidays this year!
Leave a comment below and let us know how you liked it.
Shaun and The GL-12 Team
P.S. After you leave a comment below, you can get all your other questions answered on our new GL-12 forum and message board. Go check it out.
Every fat loss and fitness journey starts with the foundation necessary to succeed. Even though everybody wants a flat stomach or six-pack abs so they can fit into those “skinny-jeans” again and or take their shirt off at the beach this is an “outside-in” approach. If you really want success your fat burning program must have a long-term-lifestyle approach.
This means starting with an “inside-out” approach and finding your reason “why”.
We know that fat-loss and fitness are the catalyst to fulfillment in every area of life, that’s why I start out by asking you to find your reason “why”.
The one thing every person has in common that succeeds with their fat-loss program and their ability to build habits is that we all have…or had a big enough reason “why”.
So what’s yours? I hate to admit it, but sometimes it’s hard for me to talk about my reason “why” without crying because this information has had such an impact on my life.
Seriously, you can see the original before and after pictures and read part of the story right here; My Story
Ok, enough of the sappy stuff…let teach you about synergy!
After you found your reason “why”, you have to make up your mind that it’s big enough to build long term habits.
It won’t do you any good to use the super fast fat burning strategies we give you if you decide to go on some crazy diet or just want to use this temporarily to get to your initial goals.
The Get Lean In 12 fat-burning program is alllll about building long term lifestyle habits through synergy…period.
So if you want to program your body to be a “fat-burner” all day long, you need to learn about making synergy part of your everyday life…consistently.
The 3 components that create “synergy” will guarantee your long term fat loss success…so you can keep the weight off permanently.
How do you do you create synergy in your fat burning program?
By using Get Lean In 12;
Cardio workouts
Strength training routines and…
Fat burning nutrition
All 3 thing must be used together consistently to create a synergistic fat-burning effect. I go over these 3 powerful strategies in detail in the video above.
If you can synergistically use these 3 components consistently…not perfectly, the fat will melt off and your approach will build habits so that your fat-burning program will last a lifetime.
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