7 Day Simple Guide & Tips to Weight Loss

Here's the best way to exercise and diet for weight loss. This includes the best cardio and nutrition recommendations. With all of the confusing, complex, and contradictory information we receive these days, it's tough to decide what's the best approach for you and your goals. Here are 7 daily tips for weight loss.

Day 1

Do a strength training and interval training workout. This is much better than slow cardio. Sure, with slow cardio you will burn a bunch of calories. But if it worked so well, why isn't it working for you? Why are there still fat marathon runners? Slow cardio has a dark side, so don't expect miracles.

As I've mentioned before, I believe it is very important to always try to improve your performance. Improving your physical performance will improve your physical appearance. So keep a record book for each of your main exercises - how many pushups you can do, your cardio interval settings, how much weight you use for lat pulls, rows, tricep work etc, etc.

If you are a beginner, setting a record might simply mean using a higher level on the cardio machine for 1-2 minutes, or doing 2-3 extra pushups per set. 

For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.

Day 2

Plan to get 30 minutes of activity. For beginners, walking is acceptable. It helps you recover from Monday's workout and simply improves your overall health. Advanced fat loss programs might use a bodyweight circuit on this day.

Day  3

Perform your regularly schedule strength and interval workout. And if you haven't already, purchase a new cooking appliance, such as a grill or steamer to help you prepare healthy, nutritious, low-fat protein sources or high-fiber, nutrient rich vegetables in a convenient manner.

The best nutrition plan for weight loss is to eat a diet of whole, natural foods. Fruits, vegetables, protein, nuts, and healthy fats. Avoid processed foods - anything from a bag or a box.

Healthy food preparation is a SMALL effort for a LARGE reward.

Day 4

30 minutes of activity, anyway that you can get it. And then at dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you've only been chowing down on chicken).

Day 5

Another great strength and interval workout. And at some point during the day, recruit a new member into your social support group (remember when I spoke about how important this is?), such as a new workout partner or healthy-eating nutrition buddy. This will add strength to your commitment.

Day 6

30 minutes of activity. It's the weekend, find something fun to do with a friend. I like to start the weekend with a circuit of 6-8 bodyweight exercises. You can even take it outside, now that the weather is starting to warm-up. This allows you to get your workout done fast and you can get on with your day.

And make sure to check in with your social support group, and then spend some time re-reading your health and fitness guidelines to make sure you are eating and training according to the plan.

Day 7

Get another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.

If you haven't already gone organic, then try and include as many organic food sources as possible this week - and that includes meat.

Consistency and simplicity are the keys to weight loss.