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Start Losing Today
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Sometimes it just hits you. It's like something clicks in your brain. You wake up and feel super-motivated, ready to do whatever it takes make a change right NOW. Perhaps you've just fallen in love or just going on vacation, you're not messing around this time.
Welcome to my 2-week Fast Track Program! This program is meant to help jump-start your weight loss, so you can start seeing results fast. Turn to the Fast Track when you need to break old habits, when you're indulgences are spinning out of control, when you feel like yelling "STOP! I'm tired of feeling this way!" or when you're hitting a weight loss plateau. Since this program involves lowering your consumption of calories, (you'll be getting about 1200-1300 per day), this isn't a program for life and should only be used as a short-term plan for up to 2 weeks max. It's a simple, sound and physician approved way to lose weight, jump start your new way of eating, or to accelerate your weight loss results.
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How It Works
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It's simple. During Fast Track, you'll be eating 4 meals a day. You'll eliminate starchy carbohydrates, such  as breads, pastas, rice, crackers, etc.- and focus on lean proteins and vegetables, and delicious protein shakes. Specifically, two of your four meals will be made up of lean protein and vegetables only. At your other two meals, you will enjoy a nutritious protein shake as a meal replacement with a small serving of fruit. You'll steer clear of dairy, nuts, and salt as well, and you'll keep chugging that water, drinking your 8-10 glasses a day.
4 Meals a Day:
For lists of Protein, Meat Substitutes, Vegetables, Fruits and Fat choices AND a 1-week sample menu...click here.
2 Meals a day include:
4 oz. Protein or Meat Substitute grilled, steamed or poached with no oil.
2 servings Vegetables (serving size= 1-2 cups per vegetable)
2 Meals a day - Protein Shake:
In a blender, combine: 1-cup of ice, 1-scoop PROTEIN POWDER + 1 serving of FRUIT + 1 tbsp of FAT + 4oz. of water, soy milk, or skim milk.
This plan uses protein shake powder NOT meal replacement powder. I recommend purchasing a powder that's soy, whey or egg white based and is free of artificial sweeteners, colors and other additives you can't pronounce. Try to get a powder that contains at least 18 grams of protein per serving and has less than 5 grams carbohydrates or sugar. Read the ingredients label and stick to powders sweetened with fructose or stevia extract.
Some things to keep in mind before you dive in!
- Experiment with mealtimes that work best for you. A popular schedule is to eat a protein/vegetable for breakfast, a protein shake for your second meal, protein/vegetable for your third meal and protein shake for your fourth.
- If protein shakes don't appeal to you, then stick to the protein/vegetable plan for all four meals.
- Veggie Variety: It's ok to combine your vegetables, such a creating a healthy salad with smaller amounts of 3 or more vegetables.
- Listen to your body and adjust the serving sizes based on how much fuel you need. If you're really hungry after a meal, try adding a few more ounces of protein or some more vegetables.
- Drink lots of water, and consider some herbal tea as a nightcap to help keep you calm and relaxed.
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Move it to Lose it!
| People often ask me what is the most helpful lesson I've learned about staying in shape, and I tell them this: Exercise is as significant as what I eat. It lifts my spirits and attitude, making me feel younger than my age. It gets me going in the morning, keeps me focused and takes the edge off if I'm stressed or tense. Exercise makes me physically stronger and toned, which is nearly impossible to achieve with diet alone. And, I've learned that staying in shape is much easier than getting in shape. In Week 1 and 2, you will start with 10 minute workouts per day - 10 simple exercises a day and take just one minute each to complete. All the moves are based on my Matrix exercise system in my Build Muscle Shrink Fat DVD , theyoffer an efficient, total body workout in little time. Here's how our workouts will breakdown:
- Upper Body exercises - 2 days a week
- Lower Body exercises - 2 days a week
- Core Exercises - 2 days a week
- Rest - 1 day a week
For accelerated results, add a 20 minute walk to your daily 10 minute routine. In the following weeks, add 5 to 10 minutes more to your walk. Walking also can serve as a great warm-up when you do it before your workout.
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