Daily Six Pack Six
I was recently introduced to a systematic way to get more done in my business and not spend so much time in my business. The concept was called the Six Figure Six, and it worked like magic. I thought I would play with the name a little bit and call it the Six Pack Six.
I got so much more done and it opened up more time for me to work on other aspects of business that would be able to help more people than ever before.
It then dawned on me when I was talking with another Fitness Professional about the Six Figure Six and he had mentioned that it would be great to translate it over to our clients in the form of an action plan for fat loss!
What a Brilliant idea! We both looked at eachother and our eyes got really wide (I’m sure you are trying to picture that right now:).
So what I have done is brainstormed a Six Figure Six Fat Loss Style that you can follow and take immediate action in the right direction toward optimal fat loss.
This was taken right from the Six Figure Six form I received (with a few edits due to it being geared to business in its original format)
The Six Figure Six Fat Loss Style is basically a strategically designed to-do list combined with a scoring system to give you regular feedback on your progress at completing a variety of high fat loss impact activities. There are 70 possible weekly points and you should strive to score 70 and definately no less than 60 each and every week if you are truly committed to becoming a Fat Loss Success Story.
Here are your Daily Activities
1. Eat Every 2.5 to 3.5 hours or 5-6 small meals throughout the day.
In order to keep your metabolism burning strong you must feed the machine that is your body. Skipping meals or not eating enough will not keep the metabolism burning high and will compromise your fat loss efforts. Make sure you eat!
Daily points: 1 point for each day you eat at least 5 small meals
2. Consume some protein and a fruit or vegetable every time you eat.
Fruits, vegetables, and proteins are the most important parts of your nutrition plan. The nutrient density of fruits and veggies and the thermic effect that protein offers you is vital to keeping your metabolism running high. The thermic effect of fruits and veggies are nothing to scoff at either, some are almost equal to proteins.
Daily points: 1 point for each meal you eat a protein AND a fruit OR vegetable
3. Get at least 1 Interval Training Session and/or Weight Training session in every day
Weight training using large muscle groups and performed with minimal rest is ideal for fat loss success. Likewise interval training is the time efficient cardio of choice for successful fat loss clients. Plus interval training time and time again destroys long steady state cardio in studies measuring fat loss. But if you read this blog on a consistent basis, you already knew that:)
Daily points:2 points for every day you complete an optimized workout (interval training or weight training session)
4. Review your goals Every day
The more often you read your goals the more often they will be in the forefront of your mind and will dictate all of your actions. You can even write and read an affirmation as if it has already happened. This will trick your mind into believing it has already happened. How can you fail at something that has already happened?
Daily points: 1 point for every day you review your goals
5. Log food into a food journal to check progress
Immediate feedback is very beneficial. Seeing where your errors are helps you make corrections so that you can get the most out of your actions. Using a food journal like www.fitday.com gives you immediate feedback as to where you need help and where you are doing well. You won’t have to wonder if you are doing well and are on track, it will tell you in black and white.
Daily points: 1 point for every day you log your menu in a food journal
6. Have a multivitamin every day
Taking a multivitamin is essential to success. Your diet will almost never cover all the bases that your body needs for optimal health, especially if you are restricting calorie intake. Take a quality multivitamin that is whole food based and digests well within the body. This will ensure that all of your bases are covered.
Daily points: 1 point for every day you consume a multivitamin
I will be back tomorrow with the Weekly Six Pack Six.
Ben Warstler has helped hundreds of clients lose thousands of pounds of fat over the past 10+ years. A former fat kid, Ben brings a unique coaching approach to the table having ‘walked in the shoes of the dark side’. Ben utilizes his experiences to help clients with their psychological and physical perceived limitations. Utilizing Prograde fits perfectly into his coaching philosophy with his clients as well as in his own life. Ben’s favorite supplement is Prograde Lean due to its diversity and flexibility over many situations and lifestyles. From the stay at home mom, to the ‘on the go, gone all day on the road’ person, Ben recommends this supplement to his clients for its quality as well as its easy implementation. For more information visit http://theformerfatkid.com and sign up for your free manual: The Torrid Twenty: Twenty Exercises that will ignite your inner furnace for optimal fat loss.
Download 12 sample meal plans that will help you shed unwanted pounds and feel great.
