Since I’ve fallen behind with my updates, today I’m combining days 10 and 11 and if you give me a minute, I’ll tell you what’s up with that ice cream cone. Here’s a hint…I love ice cream.

I’m now about half way through my 21 days of “Gut Check: Fat Loss” and I’m pretty pleased with the results. I’m six pounds lighter and my clothes are feeling looser.

After I posted Days 7 and 8 and said that I lost five pounds in the first week, I received quite a few emails from readers asking me what’s the difference between the way I’m eating now and the way I usually eat.

The answer is this: Not much actually. However there are three main differences:

1. No dairy during my 21 days of “Gut Check: Fat Loss” I typically don’t restrict dairy from my diet. Other than some occasional feta cheese in my salad, I don’t drink too much milk and will sometimes have some greek yogurt as a great between meal snack, but dairy isn’t a consistent staple of my diet to begin with.
2. No grains during my 21 days of “Gut Check: Fat Loss” I typically do eat grains, but only on Sundays and only whole grains. During the week I try to stay away from any grains. Eating even a little bit of bread or pasta, even whole grain, makes a noticeable difference in my energy levels. When I’m at work, I like to feel “light” and alert so I can focus on my work and problem-solving with a clear head.
3. No “cheating” during my 21 days of “Gut Check: Fat Loss” Cheating isn’t really the right word because I equate moneygram the word “cheating” with being on a diet. Diets don’t work. Long term, sustainable lifestyle changes do. However, on Sundays I allow myself to eat almost anything I want. After six days of eating clean every week, I put my guard down and allow myself to eat whatever I’m in the mood for (although there are some “foods” I would never put in my body again, like cold cuts for example). However, this does not mean I gorge and just eat until I get sick. I’m just a little more free with my food choices. This typically means foods like whole grain pancakes, Koshi cereal and maybe even some ice cream. Speaking of which….

I’ve been a bad, bad boy…ok, maybe not that bad, but I did take a minor break from my program and went to Baskin Robbins the other day. I was out for lunch, it was 73 degrees out and I decided to go for it.

I had a single scoop of mint chocolate chip on a cone and boy was it gooood.

5:50: Two cold glasses of water
6:25: Glass of OJ
7:00: Workout:

“50-10″ Abs Workout
This week I’m mixing things up a little bit. Instead of four 4-minute rounds consisting of 8 exercises, I’m doing four five minute rounds consisting of five exercises. The main difference (besides the number of exercises) is that the work interval is 50 seconds instead of 20.

Each round consisted of the following exercises performing as many as I could (or in the case of a plank, just holding it) at high intensity for 50 seconds, then resting for 10 seconds until one circuit was complete. I then rested 2 minutes before starting again:

• Side Plank left side
• Side Plank right ampicillin penicillin side
• Stability Ball Plank
• Stability ball jackknife
• Mountain climbers

One important thing I want to point out though here (and with all of my routines) is that you should not depend on your watch to get the timing down. It will never work. Either invest in a Gym Boss or if you’d like the 20-10 interval MP3 for free, just sign up for the free BusyBod Quick-Start Fat Loss Kit over to the right. There are also quite a few iPhone apps that do this as well.

7:40: One banana, one apple, handful of almonds
8:30: Two cold glasses of water
9:30: About five large strawberries, handful of walnuts
10:30: Cup of green tea
12:30: Greek salad with grilled chicken (no feta)
1:30: Mint chocolate chip ice cream cone : )
3:00: Cup of green tea
4:00: Two cold glasses of water
5:00: One apple
7:30: Grilled chicken with asparagus
10:00: Just one tablespoon of organic almond butter

Day 11 was very similar to buy levitra vardenafil Day 9 as I performed the exact same workout (and will on Day 13).

5:45: Two cold glasses of water
6:00: Glass of OJ
6:35: Workout:

Four 4-minute rounds.  Each round consisted of the following exercises performing pills online pharmacy as many as I could at high intensity for 20 seconds, then resting for 10 seconds until one circuit was complete. I then rested 2 minutes before starting again:

Round 2: Pullups on the Lebert Equalizer (you could use a pullup bar if you have one)
Round 3: Squat Jumps with dumbbells
Round 4: Alligator push-ups
Round 5: Squat Jumps with dumbbells
Round 6: Pullups on the Lebert Equalizer
Round 7: Alternating lunge jumps
Round 8: Stability ball push-ups (feet on the ball)

BONUS Round 9: Alternating dumbell curls (10 reps), immediately followed by diamond pushups (until failure)

8:15: Two cold glasses of water
8:35: Cup of green tea
9:45: Two cups of blackberries, handful of walnuts
11:15: Cup of green tea
12:30: Steamed chicken with broccoli
3:00: Two cold glasses of water
4:00: One apple, some walnuts
5:30: Two cold glasses of water
7:00: Large mixed greens salad with onions, carrots, cucumber and cashews
9:30: Two tablespoons of organic almond butter
10:50: Bed time

Have a healthy day and please feel free to post a comment or leave any questions!

In days 12 through 15 of “Gut Check Fat Loss” learn about the myth of “hard work”.

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