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E4A21 Days 1-7

Days 1-7:

This is week 1, days 1-7 of your 21 day fat loss jumpstart.  This is critical time for you as you start this journey. Get it right.  Hold yourself accountable.  Hold your friends accountable. You can do anything for 3 weeks.

Print the rules.  Review the training, and above all PLAN AHEAD.  You’ll thank yourself later.

WEEK 1: TO DO

[text_block style=”style_1.png” align=”left”]This is week 1, days 1-7 of your 21 day fat loss jumpstart.  This is critical time for you as you start this journey. Get it right.  Hold yourself accountable.  Hold your friends accountable. You can do anything for 3 weeks.[/text_block]

— SPACER —

An Example Day:

An example day: She weights 166 pounds

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“5 feet 4 inches, 166.2 lbs and a 37.5 inch waist.”

According to the Center for Disease control that describes the average women in the US over 20 years of age. Now we’re by no means calling YOU average :) Not at all.

This is just one example to help you determine YOUR approach to meeting your E4A21 dietary targets for the day.

– – –

Let’s start with the easy stuff. Drink water!
Want a little variety? Count unsweetened green tea and black coffee in your daily water totals.

Next up? Protein.
She weighs 166 lb. and we multiply that by 0.8 to determine how much protein we target for the day. In this case her daily target will be 166 x 0.8 = 133 grams.

Simple right?

Let’s turn that into real food.

Here are a few key quantities that will help:

– 1 large egg = 7g

– 1/2 cup black beans = 7g

– 1 cup plain greek yogurt = 17g

– chicken breast / lean steak / fish fillet the size of a deck of cards = 28g

– – – 

So here’s ONE way to approach her 133g target.

Breakfast – 7am: 3 eggs, or a simple 25g protein shake, maybe a side of steamed or sautéed broccoli – (21-25g)

Snack – 10am: 1 cup of plain greek yogurt, add blueberries and top with flax seed.  – (17g)

Lunch – 1pm: Steak Salad with no croutons and balsamic vinaigrette dressing or olive oil  – (28g)

Snack – 4pm: 1 cup greek yogurt, add strawberries and top with flax seed  – (17g)

Dinner – 7pm: Chicken and a side of black beans and broccoli  – (28g + 7g)

We’re at 118g now, and you may be saying “oh my goodness, I never eat that much!” That’s fine.  And for the next 21 days you’re going to work hard to change that.  Why? Because it will change your results!

Bed time – 10pm: If these were my numbers, I would close the day with 2/3 scoop of protein before bed, in a simple shake.  And there goes alarm number 2 in some of your heads “But it’s too late to eat isn’t it?” Not if you’re eating lean protein.  Trust me and give it a shot for the next 21 days.

We’ll measure and revisit this at the end of the 21 days.

 

-Coach Be

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Another example: He weighs 196

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“195.5, 5 feet 9 inches tall,  with a 40 inch waist.”

According to the Center for Disease control that describes the average men in the US over 20 years of age. How close are they to the people you know?

This is just one example to help you determine YOUR approach to meeting your E4A21 dietary targets for the day.

– – –

The easy part again,  Drink water, and plenty of it.  You’ll be doing yourself a big service.

You can count unsweetened green tea and black coffee in your daily water totals, and remember tracking makes a huge difference.

First up. Protein.
He weighs 196 lb. which we multiply by 0.8 to determine how much protein we target for the day:  196 x 0.8 = 157 grams.

Let’s turn that into real food.

Here are a few key quantities that will help:

– 1 large egg = 7g

– 1/2 cup black beans = 7g

– 1 cup plain greek yogurt = 17g

– chicken breast / lean steak / fish fillet the size of a deck of cards = 28g

– – – 

So here’s ONE way to approach her 157g target.

Breakfast – 7am: A smoothie with kale or spinach, a stalk of celery, a handful of blueberries, a tablespoon of flax seeds and 30g of your protein of choice.  – (30g)

Snack – 10am: 3 eggs, and a cup of the stalky or leafy veggie you like best.  – (21g)

Lunch – 1pm: What does 15g of sardine salad look like? Make that your mission to find out and have a cup of roasted chick peas – (29g)

Snack – 4pm: 1 cup greek yogurt, add local raspberries and top with flax seed, and a simple protein shake  – (42g)

Dinner – 7pm: Lets go with a mixed greens salad topped with black beans and side of grilled asparagus   – (10g)

Where are we so far? 132g and plenty of veggies and water. Here’s how we wrap up.

Bed time – 10pm: Top off the day with your choice of lean protein.  You’ve got 25g to cover and from what you’ve seen so far today, you know how to do it.

-Coach Be

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WEEK 1 TRAINING:

Day 1 Training

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Day 1

Physical Fitness Test (PFT): Establish a Strength Baseline – Complete & Record!
Push-Ups, max reps in 1 min
– Rest 2 min
Air Squats, max reps in 1min
– Rest 2 min
Pull ups, max reps in 1 min.
Plank Hold, Challenge time: 1min
– Rest 2 min

Cardio Baseline: Complete as fast pace as you can!
Run ½ mi – record time
– rest 1 min
Run ¼ mi – record time
– rest 2 min
Run 1 mi – record time[/text_block][/op_liveeditor_element]

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Day 2 Training

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Day 2

Strength: Need a pair of dumbbells, sturdy chair (or bench/box) & pull-up bar
4x Circuit A: 2 min rest between sets.

  1. Pull-Ups (assisted if needed) – 10 rep
  2. Dumbbell Squats (neutral foot stance) – 20 rep
  3. Inch-Worms – 15 rep

3x Circuit B: 2 min rest between sets.

  1. Step-ups – 12 rep per leg
  2. Dips – 15 rep
  3. Lunge with Twist – 12 rep per leg (use 1 dumbbell)
  4. Front DB raise – 15 rep (use 1 dumbbell)

Metabolic Circuit
4x {Complete All Exercises Non-Stop, then 90s rest between sets.
30-second each: AMRAP

  1. Burpees
  2. Squat jumps
  3. Speedy close-foot air-squats
  4. Skater Lunges
  5. Push-Ups
  6. Mountain climbers
  7. Plank Hold

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Day 3 Training

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Day 3

Cardio Work
Treadmill, or Track/Trail
Jog 3 miles (Goal: complete 1 mile pace plus less than 6 minute)

Weighted HIIT – Complete All non-stop

  • Goblet Squat Jacks, 1 min
  • Dumbbell swings, 30 sec Left arm
  • Dumbbell swings, 30 sec Right arm
  • Mountain climbers, 1 min
  • Push Press, 1 min
  • Squat Jumps, 1 min
  • Push-Ups, 1 min
  • Plank Hops, 1 min
  • Step-Back lunge Alternates, 2 min
  • Push-Up with Row alternates, 1 min
  • 2 min recovery
  • Jog ¼ mi

Repeat[/text_block][/op_liveeditor_element]

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Day 4 – OFF / Active Recovery

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Day 4

– OFF / Active Recovery[/text_block][/op_liveeditor_element]

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Day 5 Training

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Day 5

Strength: Need 2 pair of dumbbells, one heavy, one lighter
4x Circuit A: 2 min rest between sets.

  1. Bent-Over row – 15 rep
  2. Dumbbell Squats (neutral foot stance) – 20 rep
  3. Cross body knee-to-wrist (plank position) – 10 rep per side

3x Circuit B: 2 min rest between sets.

  1. Kneeling get-ups (weight optional) – 12 rep per leg
  2. Dips – 15 rep
  3. Side Squat walk (“crab walk”) goblet hold – 12 rep per leg (use 1 dumbbell)
  4. Lunge hold 1-arm lateral raise – 12 rep per side

Metabolic Circuit
4x {Complete All Exercises Non-Stop, then 90s rest between sets.
30-seconds of each: AMRAP

  1. Burpees
  2. Tuck jumps
  3. Bronco kick hops
  4. Left leg side lunge to curtsey lunge
  5. Right leg side lunge to curtsey lunge
  6. Push-Ups + 4 mountain climbers
  7. Plank Hold

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Day 6 Training

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Day 6

Intervals – Any style: Bike, Swim, Skip, Run
Warm-Up 5 min Moderate output
2 x 2 min MAX output, 1 min LOW output (But keep moving!)
– Rest 2 min
4 x 1 min MAX output, 30 sec LOW output
– Rest 2 min
8 x 30 sec MAX output, 30 sec LOW output
Cool-down 5 min Moderate to Low output.[/text_block][/op_liveeditor_element]

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Day 7 – OFF / Active Recovery

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Day 7

– OFF / Active Recovery[/text_block][/op_liveeditor_element]

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Got Questions? Ask away…

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]So you have questions. Sure you do, that’s expected! The key is not to let uncertainty paralyze you. Participate in the Discussion Board, share photos of your meals, recipes, and your success stories. Most of all don’t be afraid to ASK QUESTIONS. [/text_block]