I’d like to encourage everyone seeking fat loss to read this blog. The title suggests that women are the target audience here but it is no exaggeration that the advice here will empower you to achieve that bikini body or six pack in the shortest amount of time.

The first thing to do is invest in good food. Nutrition comes before exercise when you want to look lean, so take the initiative and buy the following foods/drinks (organic/free range foods are often better quality, just remember not all are free from pesticides):

 

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CARBOHYDRATE

[fibrous – vegetables (eat a handful with each meal), complex – starches (only eat low quantities for breakfast and post workout); simple – fruits (eat separately from other foods)]

 

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Fibrous: Green leafy vegetables for vitamins and minerals e.g. kale, broccoli, brussels sprouts, spinach. Other options: cauliflower, asparagus, cucumber, green beans, mangetout peas, courgette, lettuce, savoy cabbage, bok choi, rocket, cress.

Complex for slow releasing energy: Steel cut porridge oats. Basmati or brown rice. Ezekial 4:9 sprouted grain or mestemacher three grain bread. Buckwheat pasta. Couscous. Quinoa.

Simple for faster energy that can be digested easily: Fruit in season in particular blueberries, raspberries, blackberries.

 

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PROTEIN

[grill, bake, poach, boil or roast (salmon can be eaten raw)]

 Oily fish e.g. salmon, mackerel.

White fish: Cod loin
Red meat (trimmed of fat): Sirloin steak. Pork medallions.
Poultry (trimmed of fat): Chicken and turkey breast.
Eggs (boil or poach).

FAT

(eat the majority earlier in the day)

Avocado
Nuts: almond, hazelnut, walnut, brazil, pine.
Seeds: hemp, chia, linseed, flaxseed, sunflower, sesame, pumpkin.
Oils: extra virgin olive, coconut.

DAIRY

(have with a small sprinkle of oats and/or between 2 and 3 types of nut or seed)

Cottage cheese
Full Fat Greek yoghurt

DRINKS

Green tea (at least 3 cups a day) after each meal
Galapagos coffee (one cup a week) before training
Water (1/2-1l within 30 mins of waking up. Drink minimum 8 cups a day at least 30 mins before/after food)

HERBS/ROOTS/SPICES

(marinate all meat using a moderate selection in addition to a tablespoon of one of the two sauces below or olive oil from time to time)

Chilli, garlic, cinnamon, oregano, thyme, rosemary, basil, turmeric, paprika, dill, coriander, parsley, ginger.

SAUCES

Wholegrain mustard, balsamic vinegar.

7-day diet for six pack abs

SUPPLEMENTS

Omega 3 fish oil
Zinc and magnesium
Green tea extract
Calcium with vitamin D
Whey protein concentrate
Plant based protein powder

Once you have a selection of items from each section, you must eradicate every potential nutritional barrier. CHUCK OUT (give away):

CARBOHYDRATE

Cereals (some are wholesome, do your research)
Processed oats e.g. flavoured packets, readybrek.
Granola
Potatoes
White bread/wraps/rice/pasta
Sugar/sweeteners
Brightly coloured fruit
Dried fruit
Chocolate (even dark and organic cocoa)
Ice cream
Cake
Biscuits
Crackers
Donuts
Energy bars

PROTEIN

Bacon, ham, salami
Battered/crumbed/packaged fish or meat
Processed eggs e.g. carton egg whites
Energy bars

FAT

Sauces and syrups (except wholesome nutrient dense products)

 

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DAIRY

All cheeses, milk and cream.

DRINKS

Fizzy drinks
Juices
Alcohol
Hot chocolate
Instant coffee
Normal tea
Milk (especially if it’s not organic whole milk; even almond milk and coconut milk can be heavily processed)
Energy drinks including sports drinks

SUPPLEMENTS

Protein isolate
Creatine
Fat burners
Pre workouts
Testosterone boosters
Recovery pills/powders
Mass gainers
Multivitamins

If you smoke…GIVE UP! Your short term results and long term health will be in jeopardy.

It is crucial to stick firmly to this plan as one small slip up will delay progress. Picture your realistic new body, imagine how energetic you will feel and sacrifice this week to making a complete change for the better.

Last few tips

1 – Aim to eat medium sized meals every 3 hours
2 – Eat veggies first, then protein, then carbs
3 – Prepare your daily meals in the morning or the night before (where appropriate)
4 – Get more than 8 hours deep sleep

Next, what you have been waiting for, the workout that will have you slipping into a bikini faster than soap into water. Guys wanting six pack abs keep reading until the workout and food guide are all you can think of.

THE FAT SHREDDING WORKOUT

…begins and ends with 5-15 mins of cardio (anything involving continuous movement for that length of time) e.g. sport, aerobic machines, walking. Intelligent exercisers choose cardio activities that engage large muscle groups at the same time as working the heart and lungs e.g. climber machine, rowing machine, burpees, skipping.

The remainder of the workout (30-50 mins) consists of weighted exercises which exhaust the bigger muscles first. The order is: LEGS, BACK, CHEST, SHOULDERS, ARMS, ABS. Full body exercises are the icing on the cake and they can come before or in between the leg exercises. I recommend deadlifts, kettlebell swings and the push press.

Leg training should involve: squats, lunges, kettlebell swings and lateral leg lifts.

Back training: deadlifts, pull ups & chin ups, rows, back extensions.

Chest: bench press, press ups, flyes.

Shoulders: Shoulder press, lateral raise, front raise, shrugs, face pulls.

Arms: tricep pushdown and pulldown, bicep curl.

Abs: front plank, side plank, crunch, reverse crunch, hanging knee/leg raise.

Select two exercises per group and perform 15-25 repetitions of each one (if you do less than 15 it is too heavy, if you do more than 25 it is too light). The only period where you aren’t exercising is when you are sipping water between sets and tracking your lifts.

Perform four times a week, as early in the day as you can, and allow time before and after for moving stretches and foam rolling. On the other days do the following:

1 – Engage in low to moderate intensity physical activity
2 – Participate in yoga and pilates classes
3 – Walk
4 – Stand more than you sit

Don’t forget to write to me about your experiences and send me those amazing transformation photos – GOOD LUCK!

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans