Monday is the official start date of the Fat Loss Project round 2. I have had some folks ask me why I would run a fat loss project like this over the holidays. My answer? Because that is when everyone needs it the most!
Do you realize that the average person gains over 5 pounds during the holidays alone!? Of course the intention is that they’ll just exercise it off come January first…but how many people actually follow through with that?
Very few.
So this weight piles up year after year, and eventually you find yourself 40 pounds overweight and wondering how you got there.
It’s really no surprise when you take a long hard look at your habits though is it?
So instead of just letting the holidays be a free-for-all of massive weight gain and endless indulgence - my fat loss project ladies will prove that you can lose weight during the holidays, and still enjoy it.
And when January 1st comes rolling around and everyone else is feeling miserable, bloated, and fat…they’ll be feeling incredible.
Coach Rylan
PS. Any and all fat loss project questions you have should be directed to me in the comments below, not to my email address please.
Hi Coach!
Thanks for the week 1 instructions. Of course, I have a few questions:
I noticed that the lunch salad does not include tomatoes – can tomatoes be part of the 1 cup of vegetables, or should we count one tomato as a piece of fruit?
How many ounces of lean protein would equal a serving?
I know you would prefer that the nuts we eat are raw. I could not find raw peanut butter, so I hope roasted is okay?
Can we substitute berries for a piece of fruit? How much – 1/2 cup or 1 cup? Are there any fruits that are not allowed – I’m thinking maybe banana? What about grapes? And citrus fruits like oranges or sutsumas?
I notice that we should eat 1/2 hour after waking up. Does this mean that if we work out in the morning, we should do it after breakfast? Or should we have breakfast after our workout?
Wow, sorry for so many questions!
I’m so excited to get started!!
Coach, I’m glad I’m not the only one with a question. You indicate that stationary and recumbent cycling is not recommended. How about the Greg LeMond Revmaster? I’m an old biker and can break a sweat on it quickly if I’m up out of the saddle.
No, bad idea. Bikes do not stimulate your metabolism near as much as full body cardio, regardless if you are out of the saddle or not.
Stick to my recommendations.
OK. Next question. Is there a trick to doing the get-ups? I’ve looked at the video several times so I know what I have to do tomorrow. I can’t seem to get my butt over my feet to stand up. Thanks.
The only holiday eating we are missing out on is Thanksgiving, right? You specifically said that our scheduled cheat meals are Christmas Eve, Christmas and New Years Eve. You are being more than generous on us, I think! Plus we have two days in a row!
I’m excited to start and excited that it will take us thru all the crappy holiday eating. I got awesome results from FLP1 so I am willing to give up this for even more results. Thank you Coach for taking YOUR time to do it again thru the holidays!
Yes, I am being a bit more lenient because it’s the holidays. However, for us non-American’s Thanksgiving should NOT be your cheat day.
I don’t like the fact that there is a cheat meal right in the beginning, but I understand that it’s not realistic to ask you not to indulge a little on thanksgiving. But remember, it’s ONE meal only, not the entire day. Chose wisely.
To clarify, you can chose Thankgsiving Day USA for cheat meal, or Christmas eve, but not both.
Push off with your free hand.
It’s really awkward at first, but that is why it works so well. It take lots of energy just to struggle up once.
Hi Coach: Not critical, but please let me know what you think with regards to my questions. Thanks!
Hey Coach,
It’s my Monday morning and I didn’t receive any instructions about how many reps to do, so I did 10 each. Hope that’s ok.
Hi Coach!
I hope you can answer my previous questions. I really want to make sure I do everything correctly!
Breakfast before my workout seemed to make the most sense as it was still dark outside when I got up (My cardio will be running outside).
I don’t really count tomatoes as a fruit, although they are. Definitely add them, but classify them as veggies.
Protein should be about 4-6 oz, but not more.
Natural peanut butter is all roasted, so when I am talking about nuts, raw nuts only. When I’m talking about peanut butter, any natural peanut butter is fine. It should be oil on top, and no sugar added.
Berries are fine, and 3/4- 1 cup for one serving. I would prefer you to eat only fibious fruits like berries, apples, pears, etc. Bananas and grapes are not recommended unless I specifically state. If you want citrus, grapefruit is your best option. Lower sugar, higher fiber.
If you are working out first thing, then I don’t really want you eating much before you exercise just because it can cause stomach discomfort. In this case, I would recommend at least drinking some water, and here is where you could eat a banana and get away with it. It won’t be enough to cause stomach discomfort, but the sugar from the banana will help give you a little boost of energy.
You would then eliminate one piece of fruit from a later meal.
Thanks for answering all my, many, questions Coach! One more, if you don’t mind. I take fish oil capsules – up to 6-12 capsules per day. I think 12 capsules would be equal to 1TBSP of olive oil. Should I adjust the amount of olive oil I use; maybe 1/2 TBSP per salad instead of one?
No need. The fish oil is an excellent supplement, and will actually help the fat burning. Don’t worry about decreasing your other healthy oil intake.
Hey Coach,
I have had some Coconut Oil made, is it ok to use?
GOOD LUCK PETRA XX
Yes, because it’s fresh.
I’m not a fan of the bottled stuff because there is such vast variation in the quality control. But due to your location, you have access to some great REAL stuff, so go ahead.
In this case you can add 1 tbsp extra. Any more than that, and it will be substituted for other oils.
Hi Coach:
I can’t believe I am still coming up with questions, sorry!
Is it okay to switch items from one meal to another? My example, yesterday I used part of my evening snack allowance to add some pistachios to my evening salad. Today, I would like to add some nuts to my yogurt and berries. And I have a couple of ounces of shrimp left that I was hoping to have with (less) chicken in my lunch. Are switches like this okay?
No. You must keep the meals in the proper place. This is VERY important.
Aww, thanks Sarah! Hope your lastest endevours are going well! xx
BTW – My blog link is http://britgrls.blogspot.com/
Remember, don’t deviate from a plan that is proven to work.
The questions are fine, but the whole point of this project is to not have to think. Just eat what I tell you, and do the workouts I tell you, and you get results.
Congrats and all the best to the (3?) GPs from round 1, doing round 2! I am with you in spirit and doing it too, but could not honestly 100 %commit this time round. I am at about 98% commitment and feel the need to work more on my “head” and continuing to stay “clicked”. Just started reading The Gabriel Method which covers the emotional/psychological side. I am more than half way there to my goal, lost more weight since FLP and another 2cm from my waist since then. Pants falling off, LOL. Will blog later, much going on in my head right now with this weightloss, with really accepting it and continuuing to move forward. Well I’m off for my cardio now, then an FLP week 1 workout. As a “non official” (“lurking” GP), I am having all the meals, not just week one, and still calorie cycling 3x a week. Today I had omelette as that is a massive day foodwise and easy to c/c! Again all the best to FLP 1 and 2! Cant wait to see your results!
Great, thanks! I hear that it is really good for health and yes, this is the honest 100% real deal.
Coach, What happened to the belief that you shouldn’t work the same muscles two days in a row? They tell you that when you resistance train you cause little tears and it takes a day to repair, but that’s what makes you stronger. I was really weak today and not able to complete the sets. I have been pushing myself.
Because this is only a 6 week short program, that doesn’t apply here. We’re condensing 12 weeks of fat loss into 6 weeks, and so it’s necessary to work the same muscles everyday.
This actually will cause a massive spike in your metabolism for the short term because you are doing the same thing everyday.
Also, because you are using light weight only or body-weight, and using a circuit format, you aren’t causing near the type of muscle breakdown that other programs cause. Therefore the recovery is not nearly as long.
And you shouldn’t be worrying about this stuff anyway. Remember the whole point is that I do the thinking for you. You have to trust that in working with thousands of clients and training for over 10 years I know what I’m doing.
Just follow the instructions, and leave the worrying to me.
Coach
Hi Coach!
Do you have any rules or guidelines for those of us that are taking a cheat day (or is it one meal) at Thanksgiving?
As long as it’s one meal, and one meal only, anything goes.
I was weaker today too, but I put that down to different sleep patterns and the detoxing. I really enjoying being told what and how to do everything and we know it works, just look at the results from the first round!
Hmm, I don’t know if this counts as a dumbass question, or not, because you have made it pretty clear that if it’s not on the list, don’t eat it. I was was wondering – does this include herbs and spices, for example some chili powder on the protein, curry powder in the dressing, or cinnamon in my snack yogurt? They are little to no calories, but maybe they have an impact on the cleansing.
Hi Coach,
Is it possible for me to stagger my meals a little further apart? I am having problems with getting to work on time because I am now waking up later so that I can keep within the time frames of the proposed meals. For instance, I like to wake up at 6 a.m. in time for me to get to work at 8:15. However, this does not work for me, if I have to eat by 6:30 and have a snack at 9:30 and then lunch at 11:30. This isn’t always plausible when you work a day job. I would prefer to eat at 6:30, have a snack at 9:30 and then eat my lunch at 12:30 and so on. Is this okay on your plan? I have been trying hard for the past three days but it is not working out that great.
as long as your meals are fairly evenly spaced, it doesn’t matter what time you start. Just don’t eat any closer than 2 hours together.
herbs and spices are fine. as long as they are natural. For example, don’t go getting a commercial spice blend that often times will be loaded with salt and msg.
thanks, Kim. Happy lurking! I’m still losing weight, too, but nothing is falling off yet! You’re right, this exercise program is tough. I am so tired, already, and it’s only the 1st week!
Hi Coach Rylan,
My blog is here. The first week went great diet wise – exercise was a different story. I’m up to 2 sets for half of the exercises, but I’ve yet to complete a full three sets. Any tips?
Thanks,
Kelly
My blog: http://kellyflp.blogspot.com/
Just have to push through. Of course it’s not easy, but you will be amazed at how much easier it does get. It might take you longer at first, but you’ve got to get all three sets in. If you can’t do all three at once, do the third at another point in the day – although this won’t be as effective as all together.
Hi Rylan,
I have a few more questions about the meal plan in relation to my allergies. Since I can’t have yogurt with the smoothie. Is there anything else you would suggest to put into it in place of the 4 tbsp or just leave it out?
Can I replace the beans at lunch time with a small portion of meat and what size would that be approximately? I guess I can leave the pickle out.
Thanks for the new exchange meal as I was getting totally sick of the old one. I’m not one who eats the same things day in and day out.
I would just leave it out, although adding a tablespoon extra of protein powder would be a great idea.
The beans are definitely preferable. Are you allergic to all kinds? If so, then 4oz of protein would be the replacement amount.
Hi Rylan
This is the 4th time i write to you and you haven’t answer really my question.
My arms are skinny, my skin is hanging not that much, i been doing the excercise every week and i see improvement. Now my skin under my arm you know when i wear my bra all that skin is hanging,,,,,,,what exercise can I do for that and how many times a week. I wrote to you in all your e-mail, and I would like to have a chat with you at lest for 10 min. I don’t know how much you charge. Now I bought the whole program but my concern is what I mentioned before. Gracias please call me 718-281-2879 or e-mail me. Luz
Hi Luz,
Sounds like you’ve got quite a few questions, so this is best suited for a one-on-one consultation. Head over to http://www.CoachRylan.com and go to the ‘Services’ page, and download the ‘Online Personal Training Application Form’.
Email that to me once it’s complete and we can set up a consult so I can help you personally.
Coach.