Sometimes all it takes to get back on the road to a healthy you is to just dive in and start exercising and eating healthy each and every day. If you can get past the first two weeks, you have a good chance of sticking with the program long term.
At FitNow, I’ve adopted a boot camp & nutrition program that I will implement from time-to-time called the 14-Day Fat Furnace. This includes attending two weeks of our fitness boot camp program and committing to working out at least six days a week for those two weeks. The second, and most important, part of the program is to start eating healthy. Combined, this program can help you lose between 4 and 15 lbs over two weeks and drop a couple of dress/pants sizes. But, you have to be 100% committed for two weeks. If you are only 90%, 75%, or 50% invested, then you can’t expect the results.
The meal plans for this program are included below. These are healthy meal plans and NOT A DIET. You will eat sufficient calories through healthy foods. Make sure to watch portion sizes as we often underestimate what an actual portion size is. You may even want to purchase an inexpensive food scale at Walmart.
There are two meal plans… one is designed for women or smaller people and is based on 1,300 calories per day with a healthy balance of protein, carbs and fat. The other program is 1,700 calories and is suitable for men.
The meal plan provides main meals and snacks for seven days. It is meant to be repeated, giving you a total of 14 days of balanced meals.
If there is something on the meal plan that you don’t like, then find a suitable replacement. For example, if you don’t like mushrooms, substitute a green vegetable such as asparagus, broccoli or spinach. If you don’t like fish, choose chicken or a very lean cut of beef (remove any fat). But, the closer you stick to this plan, the better.
To download your meal plan, click on the appropriate link below. Then print out the plans and create your shopping list.
Any questions, please let me know!