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14 Day Fitness challenge absolutely free!

Make this your challenge!  It doesn’t matter how slow you go, just keep on going!  You will get through each and every exercise. Fight til the end!

Everybody is doing this challenge for different reasons.  Remember WHY you are doing it and let that inspire you to finish the challenge.

 

What to expect the next 14 Days?

1. You will need two dumbbells, (3-5kg), an exercise band and a jump rope.

2. If you are not sure how to perform an exercise watch the video in the video library.

3. You will do day 1 to 6 in the first week, record your times and repeat the program the second week.  Obviously trying to beat your first time recorded.

4. If you follow the program for the full 14 days I will send you a bonus week of Movefit and a  4 week abs program. (please send me your times on a daily basis for proof)

5. Start with day 1 and follow the program.

6. You will have a workout for 6 out of the 7 days.

7. Please make sure you do the exercises with proper form.  DO not COMPROMISE form for speed.

8. If you have have any issues regarding the exercises please contact me prior to the challenge.  I will happily send you alternative exercises.

9. You can do it!!

 

Notes for your eating plan

There are a few small things you must do and don’t do to make your fat loss journey as easy and effective as possible.

Desire

The most important thing you need to achieve success is desire. Desire is the one ingredient that will ultimately determine the outcome of everything you attempt. Why? Because once you have desire, you won’t need will power. Think about this for a second. When you desire something, you want to do what it takes to get it. You don’t need to force yourself to do it because you want to do it. You take will-power out of the equation and replace it with desire. This mind shift comes with an understanding that every little thing you do will take you closer to your goal, or further away. Once you have this desire, you won’t need will power to avoid chocolate or cappuccino’s, because your desire to be the leanest you can be is stronger and you know that this will sabotage your efforts.

Apart from desire, the most important thing to do while dieting is to drink a lot of water. The process of burning calories requires an adequate supply of water in order to function efficiently and water helps the body metabolize and burn fat. Drink 2-3 liters of water a day, drinking more is unnecessary and won’t make the process faster and is not necessarily good for you.

My meal plan will probably be different from anything you’ve seen before. You won’t eat chicken breast and broccoli each meal and you are allowed some olive oil to cook your food with. Just stay within the recommendations. Fats (like oils) have the most calories per gram, so adding an extra tablespoon is adding a lot of calories. But fat, especially the kind of fats in my diet, are very important for health and influence your hormones and ultimately your mood. Don’t skip the fat or any other ingredient in the meal plan. Making the fat or anything else less is not going to make your fat burning any faster. If anything, it might make it slower. If you are allergic to a food try and replace it with something with more or less the same nutrients or swap out with a different meal or snack. It is recommended that you change as little as possible to the meal plan, but swapping out some meals, snacks or ingredients should not be a problem. Just Google the calories and compare the macro calories (Protein, carbs and fats) or ask me.

So herewith a few things to remember:

• Keep your desire burning. Remind yourself daily where you are going to be at the end of this challenge.
• Drink a glass of water before each meal and snack or whenever you feel hungry in-between meals or in the middle of the night. Start your day with a glass of water.
• Try and eat as close as possible to the meal plan.
• Use natural spices liberally. This adds nutrients and no calories. Read the labels of your spices and avoid anything that contains unnatural ingredients, especially MSG or flavor enhancers. Flavor enhancers makes you want to eat more.
• Don’t be afraid to use salt, especially if you exercise intense. Since you aren’t eating any processed foods, you will consume a lot less salt. Loss of salt are often the cause of feeling tired, sodium is a vital in many processes in your body. Try using different kinds, like Atlantic sea salt, Himalayan and the normal iodate salt most people use.
• Plan ahead. This is very important. Depending on your daily routine, you might need to prepare your meals, or some of it, in advance. Remember that you will have better results the closer you stick to my meal plan.
• Weigh yourself every day, preferably in the morning before you had breakfast. Do this the same time every day. Don’t be discouraged if your weight goes up some days or stay the same, it is normal and often the cause is water retention. Take your average at the end of each week for a more accurate picture.
• I use peanut butter as a snack in my meal plan. Almond butter is a better choice since it is healthier, but I don’t like the taste and it is too expensive. You can use either, it won’t make a difference on our mission of losing fat. Just make sure you buy no sugar added peanut butter. Read the label.

Supplements

Contrary to what supplement companies want you to believe, there is not a supplement that will burn enough fat to make any difference in the outcome. The only ingredients that are worth mentioning is caffeine, l-carnitine and green tea extract. I use it as part of a pre-workout, just to give me that little boost which helps to make me look forward to the training.

Caffeine may temporarily support lipolysis, the breakdown of fat.

Caffeine, alone or in combination with other supplements, may temporarily raise one’s metabolism boosting calorie burning. Keep in mind that this effect may be diminished if you habitually consume caffeine – especially if you consume large quantities of caffeine (>300mg/day. There is about 80-175 caffeine per cup). In weight loss supplements, it seems that green tea, in particular the catechin EGCG, when combined with caffeine, works synergistically. This combination may boost circulating levels of norepinephrine, which stimulates the breakdown of stored fat and stored carbohydrate.

L–carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant as well.

 

If you do decide to use a supplement, be sure to stay safe. Don’t use anything if you don’t know all the ingredients.

 

Pre-Workout

I use different 2 x different pre workouts. The only active ingredients in these are caffeine, Green Tea and Carnitine.
BCAA’s

I use BCAA’s (Branched chain amino acids) to protect my muscle while I work out or when dieting. Again, you don’t need this, but I want to make sure I don’t lose muscle while losing fat. There is enough protein in my meal plan to help your muscles repair after exercise but because BCAA’s don’t need to be broken down first, it is available to start rebuilding your muscles after each workout.

I use BCAA’s after each workout or run, with my pre workout. Any BCAA’s will work, don’t worry too much about the ratio of Leucine, Isoleucine or Valine. It can be 2:1:1 or 4:1:1 or even 8, as long as Leucine is more than the rest.

 

Alcohol

If you are serious about fat loss you need to realize that alcohol won’t help your cause and I strongly suggest that you don’t drink anything for the next 28 days. Any alcoholic beverage contains calories but what makes it worse is that your body will stop burning fat for as long as it struggles to metabolize the alcohol. Your body will only continue to burn fat once the alcohol is eliminated. Best choice is obviously not to drink, but if you have to, it’s best to stick to wine or white spirits such as gin and vodka. Just don’t use any sugary drinks such as sodas or fruit juices to mix your drinks, rather use plain soda water or sugar free sodas. But like I said, it will have an influence on your results.

 

Coffee and tea

You may have unlimited amounts of teas such as green tea or rooibos tea, if you don’t add any sugar or milk. If you drink black coffee then you can have up to 5 cups a day. I don’t like black coffee or tea and will limit myself to two cups of coffee and two cups of tea with just a very small amount of milk. Coffee and tea goes a long way to make you feel less hungry and I feel the small amount of milk is worth it. I can’t say the same for sugar in your hot beverages. If you are serious, you must learn to drink your coffee and tea without any sugar. I did it a few years ago. It tastes horrible the first few days, but after only a week, you will be used to it. Make the change now if you haven’t done so and it will be one less bad habit you have after the challenge. If your body digest sugar, insulin is released and you won’t burn any fat until the sugar is cleared from your blood. Apart from this, this little sugar you consume every few hours often feeds sugar addiction. In many ways, sugar acts like a drug and it is best to avoid.

 

Sodas

This is a no brainer. Absolutely no soft drinks. Not even homemade lemonade.

 

Juices

Juices are no better than sodas in terms of sugar content. Most of the fiber is removed when consumed as a juice. Avoid completely.

 

Diet sodas

There is no health benefit in diet sodas and many research findings suggest that it may in fact be harmful to your health. Even though there are no calories in diet sodas like Coke Zero, the artificial sweeteners may act on your brain’s reward processes and it may influence your cravings. I believe it will only make it easier if you can avoid this.

 

Bottom line on fluids:

Stick to water and consume coffee and tea without sugar and just a drop of milk if you don’t like it black.

 

Restaurant food

If you find yourself at a lunch or dinner during this challenge, you have to choose smart. Remember that most restaurants add a lot more to their food in an effort to make it tastier. This adds calories. Your best bet is to eat a protein that is grilled with a salad. Take the smallest portion. Don’t eat the veggies unless it is plain roasted. Don’t add any sauces or salad oils to your food. If your choices are limited, just eat a very small portion and do not eat bread or chips, not even only two or three. Just ignore the fries or onion rings if you can’t replace it with a salad. Stick to water and coffee or tea.

 

Burn calories through moving

Try and burn as much calories as you can during the day. Do little things like parking further away when doing shopping and take the stairs not the elevator, that kind of thing. Think of every opportunity you have to move as an opportunity to burn a little fat. Walking burns fat, so walk as much as you can. Depending on when you exercise, try and go for a walk first thing in the morning or at evening, in addition to your training. If you sit a lot during the day, make a note to stand up every hour for 15 minutes. This all adds up and it will greatly help your efforts

–Lerentia Strydom