Very Important Step To Getting Rid of Excess Body Fat

How To Plan For Fat Loss


To get rid of excess body fat, there is one essential step that you must not overlook.

It’s not a certain exercise, it’s not a cardio workout, and it’s not a specific food that you should be avoiding.

Nope.Β  It’s pen and paper that makes the difference.Β  And by pen and paper, I mean writing yourself a plan for the day.

From experience I can tell you this:Β  Those who fail to plan, plan to fail.Β  Yes, it’s another cliche, but so very true.

In the hundreds upon hundreds of clients I have worked with, it’s those who actually take the time to make a plan for their week that succeed.Β  You cannot simply expect to wake up the next morning, eat healthy, get your workout in, and still accomplish your day to day tasks without planning for it.

Each Sunday evening my wife and I sit down together and plan out our meals for the week.Β  We pull out our favorite recipes to help us with ideas, and then make a dinner menu for each night of the week.Β  We then post this on our fridge so we know what we need to get for groceries and who is going to be cooking.

Monday she does the grocery shopping on her way back from the gym, getting all the things we need for the rest of the week.

We always make enough dinner for leftovers for lunch the next day.

For breakfast and snacks, we both have a common rotation of a few different things that we like to eat, so those aren’t really necessary to plan anymore (although at first we did).

Each night before I hit the sack, I take out a little notebook and scratch in what time I will be getting up, my meal times, my workout time, and my major business tasks for the day.

This whole process takes very little time, and makes our week go so much smoother than it was before we implemented this little strategy.Β  And the change in both of our bodies that have resulted from this new habit have been remarkable.

Go Sleeveless Transformation Competition Homework Task #1

Write your daily plan for the next 3 days.

This plan must include:

  • what you will be eating for each meal for the next 3 days.
  • What time you will be eating.
  • What time you will be working out.
  • What your workout will consist of (exercises and cardio plan).

You are to post ONE day of this three day plan in the comments section below so I can check it out.Β  DO NOT email it to me, you must post it in the comments below.

Remember, these homework assignments are NOT optional, if you want to make this change to your body and your entire life, you need to take this seriously and do the work.

I’ll start us off, so here is my plan for tomorrow aka ‘a day in the life of Rylan’:

Get up and go for my morning walk – listen to audiobooks on my iPod

meal #1 – berry/protein smoothie


meal #2 – Scrambled eggs and egg whites, one sliced tomato, 1 cup of cooked oats with cinnamon and stevia

more work

12:00 noon
meal #3- leftovers from previous dinner

even more work

Meal #4 – apple and mixed nuts

Cardio: 6 intervals on stationary bike (1:2 work-recovery)
Strength:Β  Dumbbell Clean and Jerk + Decline Pushups + Wide Grip Chinups + Deadlift ( 3 sets each to failure)


1 more hour of work

Meal #6 – my turn to cook (honey beef with stir-fried veggies)

2 hours of downtime with my wife

Meal #6 – optional -grapefruit and fat free cottage cheese

blogging and articles

10:30pm – midnight
reading + write plan for tomorrow

So that’s my day.Β  This literally took me no more than about 5-10 minutes to plan out, and because of that my day is going to be much more efficient tomorrow.Β  I know exactly what I need to be doing and when, and there is no guess work to my diet either.Β  If it’s not on paper, then I’m not going to eat it, it’s as simple as that.

Ok, now it’s your turn…

Coach Rylan