7 Tips for Weight Loss Success

If your idea of a weight loss program is to do 7 days of cardio workouts per week, then you need these 7 tips for 7 days of weight loss. You can burn fat and lose weight without spending your life doing cardio exercise.

With strength training and interval training, combined with proper nutrition, you can lose weight, and even more importantly, lose fat. Its not all about losing weight. You really want to sculpt your body, build muscle where needed, and lose body fat. Burn fat, not muscle!

So let's take a look at the 7-day fat loss guidelines...

Big week coming up for you this week, right? Going to lose another pound of fat, gain a little more muscle, and be more consistent with your nutrition? All that good stuff, right? Remember, take baby steps each day to healthier, lifelong habits.

Here's your guideline to stick to those goals...

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Monday

Do a strength and interval training workout. Hit a personal best in a new exercise. It could be lifting 5 more pounds in a pressing exercise, or doing one more chinup than usual. Always set a personal best each workout.

Tuesday

Pick a fun activity and do it for at least 30 minutes. Take it outside in the sunshine if you can. You'll feel so much better exercising in the outdoors than you will stuck inside on a treadmill. If work permits, take a big walk on your lunch hour.

Wednesday

Do your mid-week strength and interval workout. Jump your intervals up to 40 seconds from 30, or up to 75 seconds from 60. This should be your toughest interval training workout of the year - so give yourself an extra 30 seconds of recovery between intervals.

Thursday

It's almost the end of the week! Choose to do 30 minutes of activity. After, review your liquid calorie intake. Take note of how much alcohol, juice, soda, and other sweetened beverages you drink each week. Then make plans to reduce your liquid calorie intake. Substitute no-calorie beverages such as Green Tea or filtered water.

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Friday

Finish off a great week with another strength and interval workout. For dinner, try a new low-glycemic vegetable today such as squash, a yam, green beans, or spinach. The more vegetables you eat, the leaner you will get.

I'll be honest...this is the first year I've eaten spinach on a regular basis. But the point is, I made an effort and it worked. Try, try, and try again until you find more vegetables to help you burn fat.

Saturday

Meet a friend for 60 minutes of activity. Re-read your professionally designed workout program to identify what has worked best for your fat loss results. Share your manual with a family member and help get them on track to better health as well.

Sunday

Get up early and do 30 minutes of activity followed by your planning, shopping and preparing. Pick up extra vegetables at the grocery store and commit to trying a new lean protein source.

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