Safe Weight Loss in Only 7 Days

Craig Ballantyne

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Safe weight loss is better than fast, dangerous weight loss. You need the right diet and exercise tips to get maximum results in minimum time.

And I get a little worried around this time of the year that people are going to start losing their motivation to eat well, train consistently, and do everything they can to improve their health.

So that's why you need this 7-day guideline to the week ahead. . . to help you stay on track with your lifestyle changes and workouts.

Here's what you need to do this week. . .

Do a strength and interval training workout. You'll get more results (more fat loss) in less workout time (only 45 minutes). In this workout, make an extra effort to focus on the muscles contracting during each exercise. Don't just go through the motions. Stick to the tempo. Focus on perfect form in every exercise and ask a fitness professional if you have any questions about technique.

30 minutes of fun activity. Do your favorite form of moderate exercise. From a pilates tape to a walk around the neighborhood, just enjoy yourself. And zip out to a department store to get a Stability ball for home, if you don't have one already. This will help you get some at-home workouts done if you can't make it to the gym.

Do another strength and interval workout. Make sure you do your intervals right after strength training. That will allow you to focus on proper form in all your strength exercises.

30 minutes of activity. Take some time to assess your progress and compare your current health and wellness to your fitness levels one month ago. And let me know how you compare.

Do your final strength and interval training workout of the week. Don't forget about your nutrition. Aim to have a new fruit or vegetable today.

Pick your favorite activity and do it for at least 30 minutes. And check in with a member of your social support group. After that, commit to helping someone else you know achieve fat loss success. Send them the signup link to this newsletter here. Become part of their social support network. With your experience, you will be able to help them achieve success faster, and avoid common stumbling blocks.

30 minutes of activity before you plan, shop, and prepare your food for the week ahead.

Consistency, consistency, consistency.

The 3 keys to success.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit


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