How to Detox

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Detoxification, or detox, is the process of removing toxic substances from the body. Diets that claim to achieve a full detox in a matter of days have been around for decades, and several methods exist. While not scientifically proven to remove any toxins from the human body, many people claim feeling more focused and energetic during and after detox diets, most likely because of avoiding processed foods.^[1]

Note: This article does not contain information on how to detoxify someone undergoing treatment for alcoholism or substance abuse. Detoxing from alcohol or other hard substances, particularly benzodiazepines, should always be conducted under the supervision of a medical professional.

Quick Tips

Part 1 of 2: Short-Term Detoxes

1. 
   1
   Do a fruit detox. Fruit detoxes are a great way to fast without starving yourself. Among other health benefits, getting enough fruit can increase your energy levels, help manage your weight, and even reduce the likelihood of stroke.^[2][3] You can either detox by eating a variety of different fruits, or by only eating one kind of fruit. For best results, choose a fruit that you enjoy eating so that you don't feel like you're suffering. Do not exceed 7 days in a row of a fruit-only diet.

   • Eat citrus fruits. These fruits have the highest detoxifying power, and include oranges, tangerines, grapefruit, lemons, and limes.^[4][5] You can eat them on their own or combine them with other fruits. Again, do not exceed 7 days in a row of a fruit-only diet.
   • Try a grape detox. Grapes contain resveratrol, which can protect against cancer and diabetes, and potentially prevent blood clots.^[6] They are also a great source of potassium and Vitamin C. Eat nothing but grapes (whichever kind you like) for 3-5 days.
2. 
   2
   Do a liquid fast. Consume nothing but liquids (water, tea, fruit juice, vegetable juice, and/or protein shakes) for 2-3 days.^[7] Liquid diets can help jump-start weight loss by restricting caloric intake, and are believed to cleanse your body of certain toxins, though there is no solid research to back up this claim.^[8]

   • Be sure to include fruit and/or vegetable juices in your liquid fast to ensure that your body is getting the proper nourishment.
   • If your goal is to lose weight, then you will have to change your eating habits once the liquid fast is over, or you will simply gain all the weight back.^[9]
3. 3
   Eat only fruits and vegetables for 7 days. Fruits and vegetables contain the vitamins, minerals, and other nutrients your body needs to stay healthy. Be sure to eat a diverse combination of produce to ensure that you are getting the proper nutrients. Use the following guide to determine what to eat during your fast:

   • Get fiber from kidney beans, black beans, apples, soybeans, blueberries, and artichokes.^[10]
   • Get potassium from carrots, bananas, lima beans, white potatoes, cooked greens, and sweet potatoes.^[11]
   • Get Vitamin C from kiwis, strawberries, kale, cauliflower, tomatoes, oranges, Brussels sprouts, mangoes, and bell peppers.^[12]
   • Get folate from cooked spinach, melons, asparagus, oranges, and black-eyed peas.^[13]
   • Get good fats from avocado, olives, and coconut.^[14]

EditPart 2 of 2: Long-Term Detox Practices

1. 
   1
   Eat organically grown produce and meat. Conventional produce is grown with chemical fertilizers and synthetic insecticides, while organic produce is grown with natural fertilizers and pesticides.^[15] Organic meats have far fewer harmful antibiotics, growth hormones, and medications that are fed to animals on conventional farms.^[16]

   • Check labels to determine whether or not a food is organic. Organic foods should have a green USDA Certified Organic Seal.^[17]
2. 
   2
   Drink enough water. Getting enough water is essential to your health. Among its other health benefits, water helps maintain your body's fluid levels, which helps your kidneys flush out the body's main toxin, blood urea nitrogen.^[18]

   • Drink lemon water. Add lemon, orange, or lime juice to your water throughout the day. These fruits contain citric acid, which helps your body cut down fat.^[19] Plus, adding flavor to your water can make it a lot easier to get those 8 daily cups in! Brush your teeth in between meals to prevent acid erosion from the lemons.
3. 
   3
   Cut out alcohol. Research has suggested that alcohol may be linked with the onset of certain types of cancer, including breast cancer in women.^[20] Though you don't have to cut it out entirely, stick to one glass of wine or beer a night, at most.
4. 
   4
   Avoid added sugars. Consuming excess sugar on a regular basis can cause your blood sugar levels to spike, putting you at greater risk for heart disease, diabetes, and certain cancers in the long run.^[21] Read all nutrition labels and beware of added sugars in bread, salad dressings, and sauces.
5. 
   5
   Limit your exposure to harmful toxins in the air. These include carbon monoxide, radon, and asbestos, all of which may be found in homes.

   • Carbon monoxide is a potentially fatal odorless chemical that is produced from furnaces, grills, and car engines.^[22] Side-effects include headaches, dizziness, and lethargy.^[23] Consider getting a carbon monoxide detector in your home, and keep your home properly ventilated.
   • Homes and buildings should be properly tested for asbestos and radon.
6. 
   6
   Meditate. Many religions and philosophies advocate fasting as a way of refocusing the mind and developing a sense of peace. While you're detoxifying your body, try to rid yourself of grudges, anger, sadness, and other negative feelings. Use the time you would usually spend eating or preparing food to think about your goals and aspirations. Distill your thoughts in a journal.
7. 
   7
   Don't overdo it: Above all, find a balanced, achievable program that combines daily exercise and changes to a healthy diet, with regular, qualified supervision. Remember you are trying to set the stage for healthy habits - not further stress your body with rapid, extreme and unsustainable change. Try to avoid binging as you come off of detoxing.

EditTips

• Detox with a friend. You can support each other through rough patches and applaud successes, as well as sharing recipes and tips.
• Eat slowly. During a detox, you can stretch out your meals by chewing thoroughly and without hurry. Slow eating also aids digestion.
• Try to find time for light exercise. Yoga, Pilates, swimming or brisk walking is ideal. Don't attempt strenuous activities such as running or weight training while fasting.
• Treat yourself to a massage. Book time with a professional, or use an exfoliating mitt to work on your own skin.
• Get some rest. You might find that detoxing makes you feel more energetic, or that it increases your lethargy. Either way, it's important to get sufficient sleep while you're fasting. Make sure you clock at least 8 hours a night, with afternoon naps added if necessary.
  
  

Warnings

• Even if you feel great on your fast, don't continue detoxing for more than 10 to 14 days at most. Long-term fasting or starvation can do irreversible damage to your metabolism.
• Don't fast to the point of passing out. If you faint or feel strongly that you will, your diet has gone too far. Immediately eat a piece of bread or a biscuit to improve your blood sugar, and try to consume an electrolyte-rich sports drink. Lie or sit down, and put your head between your knees if possible. Do not resume the diet.
• Don't do a liquid fast for more than 3 days in a row.
• Don't just follow any detox diet you find online. Many of these are unsafe under any circumstances. Always run your plan past your general practitioner or a licensed nutritionist^[1].
• Some detoxes may cause lethargy in the first day or two, so give yourself time to relax and avoid strenuous activity.
• Most medical professionals believe that the liver and kidneys provide adequate detoxification without special diets. Be aware that you might not notice a large difference in your health.

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Sources and Citations

1. ↑ http://www.webmd.com/diet/news/20040824/citrus-fruit-packs-a-healthy-punch
2. ↑ http://www.webmd.com/stroke/news/20120223/citrus-fruits-may-lower-womens-stroke-risk
3. ↑ http://www.webmd.com/diet/news/20040824/citrus-fruit-packs-a-healthy-pu
4. ↑ ^1.01.1http://www.mayoclinic.com/health/detox-diets/AN01334
5. nch
6. ↑ http://www.webmd.com/stroke/news/20120223/citrus-fruits-may-lower-womens-stroke-risk
7. ↑ http://www.elle.com/beauty/health-fitness/the-grape-cure-388026
8. ↑ http://www.webmd.com/balance/natural-liver-detox-diets-liver-cleansing
9. ↑ http://www.webmd.com/diet/liquid-diets
10. ↑ http://www.webmd.com/diet/liquid-diets
11. ↑ http://health.state.ga.us/pdfs/familyhealth/nutrition/self-paced%20lesson%20plan.pdf
12. ↑ http://health.state.ga.us/pdfs/familyhealth/nutrition/self-paced%20lesson%20plan.pdf
13. ↑ http://health.state.ga.us/pdfs/familyhealth/nutrition/self-paced%20lesson%20plan.pdf
14. ↑ http://health.state.ga.us/pdfs/familyhealth/nutrition/self-paced%20lesson%20plan.pdf
15. ↑ http://health.state.ga.us/pdfs/familyhealth/nutrition/self-paced%20lesson%20plan.pdf
16. ↑ http://www.mayoclinic.com/health/organic-food/NU00255
17. ↑ http://www.mayoclinic.com/health/organic-food/NU00255
18. ↑ http://www.mayoclinic.com/health/organic-food/NU00255
19. ↑ http://www.webmd.com/diet/features/6-reasons-to-drink-water?page=2
20. ↑ http://www.marieclaire.com/health-fitness/advice/at-home-detoxing-detox-facts
21. ↑ http://www.cancer.org/acs/groups/content/@healthpromotions/documents/document/acsq-017622.pdf
22. ↑ http://www.self.com/fooddiet/2010/08/the-healthy-way-to-detox-slideshow#slide=1
23. ↑ http://www.cdc.gov/co/
24. ↑ http://www.cdc.gov/co/

How to Eat Healthy

Three Parts:Choosing a Healthy Diet Making Easy but Healthy Decisions Changing Your Mindset

Eating healthy is crucial to maintaining good health. Fortunately, it's easier than it sounds. Arm yourself with knowledge and you're halfway there. If you think of eating healthy not as a sacrifice, but more as an opportunity for self-improvement, you're almost at the finish line. You don't need someone to tell you the numerous health benefits that putting away the donuts and hamburgers will get you. You want someone to show you how it's done. Here's a glimpse.

Part 1 of 3: Choosing a Healthy Diet

1. 
   1
   Choose the right carbohydrates. Simple carbs, like sugar and flour, are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin, to combat the overload. Eat these in moderation. Complex carbs, on the other hand, are slowly digested by the body. They include whole-grain flour, hearty vegetables, oats, and unprocessed grains, like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial for the body, and they are higher in fiber (which keeps your digestive system running smoothly).
   

   • Consider eating leafy greens like kale, collard greens, mustard greens, and Swiss chard. They are packed with nutrients and will fill you up very quickly. Have a simple sauté with olive oil, garlic, a little salt and pepper, which will be surprisingly tasty meal as well as nutritious. .
     
   • Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of "normal" pasta. Processed carbohydrates, such as those found in white bread are harder to draw nutrients from, and therefore constitute empty calories. Plain oatmeal is also very healthy for you.
     
2. 2
   Eat lean, mean protein. Aim to get between 10% and 35% of your daily calories from protein.^[1] Protein helps you to build muscle and gives you the lasting energy throughout the day. Some examples of healthy proteins include:
   

   • Lean fish such as flounder, sole, cod, bass, perch, and halibut.
     
   • Lean poultry such as chicken or duck breast.
     
   • Legumes like beans and soy products (e.g. edamame and tofu).
     
   • Nuts like cashews.
     
3. 
   3
   Know the difference between good fat and bad fat. You need to consume fat for your body, to function correctly. However, it's important to choose the right kind of fats. Here's a quick primer.
   

   • Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the "bad cholesterol" in your body by raising "good cholesterol". Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.
   • Avoid trans fats and saturated fats. Trans fats are form of unsaturated fat commonly found in processed foods, and consuming them raises your risk of heart disease. Read the labels of what you eat, and look for "hydrogenated" anything on the ingredient list.
4. 
   4
   Stock up on superfoods. So-called superfoods may have a misleading title, but some truly are cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood.^[2] Here are just few of them:
   

   • Blueberries. Blueberries may facilitate brain health.^[3] If you don't have access to blueberries, then try fresh berries, raspberries, or cranberries.
   • Algae. It may not sound appetizing, but then again when you read the list of health benefits you may think again. It is rich in vitamins, minerals, and amino acids, as well as beneficial in managing natural flora in the gut.^[4]
   • Salmon. Another creature of the sea makes the list, and for good reason. Salmon is rich in omega-3 fatty acids, a good type of fat. Omega-3 fats are good for blood pressure, brain function, and heart health.
   • Cranberries. These red berries contain Quercetin, a natural anti-Carcinogen (anti-cancer), are low in sugar and a decent source of Vitamin C. Vitamin C is essential for bone health and prevents Scurvy.
5. 
   5
   Watch your salt intake.^[5] Although humans need salt in moderation, too much salt can lead to high blood pressure, osteoporosis, and excessive stomach acid.^[6] Use salt sparingly, and always check labels on food for the "reduced sodium" option, if it's available.
6. 
   6
   Practice moderation. Don't over-consume any one food or type of food. Instead, try to vary your diet so that you eat a little bit of everything in a moderate amount.
   

   • Some people might be great at giving up meat, sugar, alcohol, or other foods. However, most of us are likely to give it up for awhile, then break down and binge. Avoid this deprivation-binge cycle by allowing yourself to have small "cheats". For instance, if you want to eat less sugar, allow yourself to eat one dessert each Friday night and abstain for the rest of the week. Having a break to look forward, which can help you power through the other days.

Part 2 of 3: Making Easy but Healthy Decisions

1. 
   1
   Drink plenty of water. Staying hydrated with basic H₂O is an easy and dramatic way, to improve your health and shed pounds, all the while helping you feel full. Drink water in the mid of meals and avoid drinking after and before meal, to aid digestion and try to consume between 2 and 3 liters per day.^[7][8]
   

   • If you feel like snacking, try drinking a full glass of water first. Some people confuse thirst for hunger, and eat a 400- or 500-calorie snack when a glass of water would have helped them feel satiated. If you're still hungry 15 minutes after your drink, then it's time for a snack.
2. 
   2
   Avoid soft drinks, juices, sports and energy drinks, as well as other products containing artificial sweeteners. Giving up sugary drinks is one of the easiest ways, you can instantly improve your diet and become healthier. A can of coke adds 139 extra calories to your diet.^[9] A glass of grape juice will set you back even more. Try drinking water only to improve and aid digestion. ^[10] A white chocolate creme frappuccino has whopping 500 calories.^[11] While it's okay to treat yourself with these and other drinks every once in a while, it's not a good idea to make them a regular part of your diet.
3. 
   3
   Participate in Meatless Mondays. Meatless Monday is an international campaign that encourages people to give up eating meat one day per week. Eating less meat can have several health benefits, as most people already have enough protein in their diets. ^[12] In fact, vegetarians and vegans weight less than meat-eaters, and live longer on average.^[13][14]
4. 
   4
   Stay away from fast food. As we all know fast food is bad for our health, yet it continues to remain a weekly staple for too many people. For one, fast food is often fried, processed, and excessively salty. Add soft drinks and fries and your meal could easily burn through half of your suggested caloric intake for the day. To add insult to injury, much of the fat contained in fast food is trans fat, the worst kind of fat.^[15]
5. 
   5
   Drink one glass of wine or beer occasionally, but be wary of more. Adults who drink a glass of wine or beer with their meal report numerous health benefits, including improved memory function, reduced bacterial infection, and even boosted estrogen levels.^[16] Unfortunately, what may be good in small doses can be destructive in larger doses. Any more than two drinks of alcohol per day is probably detrimental for your health.^[17]
   

   • Red wine, in particular, contains polyphenol, called resveratrol that scientists believe is particularly heart-healthy. Resveratrol improves the function of blood vessels in the heart and curbs the amount of "bad" cholesterol in your body.^[18]
   • Are you pregnant and worried about drinking? While it's normal for expectant mothers to abstain from alcohol, scientists say that it's perfectly harmless to drink one glass of wine a day.^[19]

Part 3 of 3: Changing Your Mindset

1. 
   1
   Adopt a healthy attitude towards food. Take a hard look at your eating habits. Do you eat more when you feel stressed?^[20] Do you withhold food from yourself in order to feel like you're in control? Try to evaluate whether you have an unhealthy emotional attachment to food. If you do, here are few steps to consider:
   

   • Find a healthier replacement. If you find that you tend to gorge on unhealthy foods when you're stressed, find a substitute activity — for instance, you could instead go for a walk, take a long bath, or call a trusted friend for a chat. Whatever you choose, it should be something that helps you to decompress, so that you no longer feel the need to binge.
   • See food as sustenance. A lot of Western culture is rife with messages that food is for entertainment or for relieving boredom. Break yourself of this cognitive habit by consciously evaluating food in terms of what it can do to keep your body healthy. Ask yourself if what you're about to put in your mouth is good for you, and if it will help your body function as it was designed to.
   • Consult a medical professional. Eating disorders are classified as mental illnesses, and you can't always just talk yourself into stopping destructive behaviors. ^[21] If you suspect that you have an eating disorder (whether it's over- or under-eating), ask your general practitioner to refer you the appropriate care.
2. 
   2
   Determine how many calories your body needs to function each day. This number can vary widely, depending upon your metabolism and how physically active you are. As a rule, the more muscle mass you have, the more calories you need to consume and to function properly. Otherwise, your body will start breaking down muscle tissue for energy.
   

   • If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around 2000 calories for men, and 1500 calories for women. Your body mass also plays a part in this — more calories are suitable for naturally bigger people, and fewer calories for smaller people.
   • If you're the kind of person who can eat without putting on a pound, or you're physically active, you may want to increase your daily caloric intake by 1000-2000 calories, a little less for women.
3. 
   3
   Don't skip breakfast. Many people do this because they think they can drop pound, or they just don't feel hungry in the morning. Although the scientific evidence is still inconclusive^[22][23], there are several reasons why you might not want to skip what many people believe is the "most important meal of the day".
   

   • Eating breakfast gets your metabolism going and keeps it active throughout the morning. Skipping breakfast may kick off the "starvation response" in some people. Your brain says "There is no food! It has been hours! It must be a famine!" The next time you eat, the body stores as much fat as it possibly can.^[24]
   • Furthermore, skipping breakfast might leave you famished by lunch, causing you to binge as a way to compensate.
   • A small breakfast is better than no breakfast. If you don't feel up to a full meal, at least drink some water and eat a piece of fruit, a granola bar, or a piece of toast. Get more nutritious bang for your buck by eating a breakfast smoothie.
   • On the other hand, a technique called "intermittent fasting" has been shown to contribute more rapid weight loss with possibly other health benefits. The effect, however, may vary from individual to individual. ^[25] However, it may not be a good idea to skip breakfast at the day of an important exam, job interview, or other critical event, where you may be distracted by your hunger or not having enough energy, to perform up to your potential.
4. 4
   Eat slowly. Have you ever gorged on a huge meal and felt fine immediately after, but felt like exploding 15 minutes later? This happens because it takes some time for your stomach to tell your brain that it's full. Circumvent the problem by consuming your food slower. That way, by the time you get the message and start feeling satisfied, you haven't consumed too much extra food.
   
   

   • Slow yourself down by waiting 5 or 10 minutes between each course. Chew each bite of food 20 to 30 times before swallowing.
     
   • Drink a full glass of water throughout your meal. Stopping for sips will slow your eating, as well as helping you feel fuller.
     
5. 
   5
   Eat five times per day. You may consider eating three meals per day (breakfast, lunch and dinner), with two snacks in between. Doing this allows you to eat slightly less at your meals, giving your body a more manageable amount of food to digest, and keeps your blood sugar steadier throughout the day because you're not going for six hours at a stretch without eating.

Warnings

• Never go on an EXTREME DIET!!!! You NEVER want to come to the point where you can't drink any specific liquids or you have to stay away from things that are actually nutritious for you. If you feel you have more questions or you think you or a family member/friend might be going through this, make sure to contact your doctor or talk to people close to you.

Tips

• Eat before you shop so you can focus on your grocery list without having any unnecessary cravings.
• Try chewing more. This will give your body more time to digest the food and absorb nutrients.
• If you are in school then always eat a healthy breakfast before going to school
• When you think you're craving for unhealthy foods, it may mean your body needs something with nutrients and vitamins, so eat healthier alternatives like fruits or vegetables to stop that unhealthy craving.
• Cravings for junk food usually stop after about 2 weeks of eating healthy.
• Carry water with you at all times. Try to drink water in place of soft drinks and other flavored beverages. A good rule of thumb is to drink half your body weight in pounces per day.
• Drink water instead of soft drinks or alcohol.
• Non-fat yogurt can make a great snack, and its healthy bacteria can help with various stomach problems.
• Consider eating fruit and vegetable salads instead of fast foods.
• Have patience. You won't see a drastic drop in your cholesterol level or weight or increase in your energy level immediately. You need to give the changes in diet some time to kick in. You may start to notice changes a couple weeks later.

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How to Create a Weight Loss Chart

The weight loss industry is a multi-billion dollar industry in the United States alone, and for good reason. It has been projected that by the year 2030, a full 50 percent of individuals in the. U.S. will be classified as overweight. Most people who are overweight know it. They also know it's not healthy for them and it can lead to severe health complications. Of those who are aware of these facts, very few actually do anything about it. Despite all the promises of diet fads and equipment, the bottom line is that in order to lose weight the calories you consume must be less than the calories you're burning. The delicate balance between eating and burning calories can be difficult to maintain, but 1 tool to help facilitate that balance is a weight loss chart. A weight loss chart can help you see on a daily, weekly or monthly basis, just how much weight you're gaining or losing.



== Tips == * By keeping a food journal as you record your weight loss/gain on the chart, you can see what it was you ate on any given day that caused a weight gain or loss. Using these 2 tools in tandem can help you find the balance between calories consumed and calories burned. * Using a weight loss chart consistently will allow you to see how well you are gaining or losing weight. The key, however, is to regularly input data.


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 Need A Weight Loss Chart?

Categories: Diet Programs | Weight Loss Goals

In other languages:

Español: crear una tabla de pérdida de peso, Italiano: Creare un Grafico della Perdita di Peso, Português: Criar um Gráfico Para Perda de Peso

THE 3 WEEK DIET is a revolutionary new diet system that not only guarantees to help you lose weight — it promises to help you lose more weight — all body fat — faster than anything else you’ve ever tried.
                                                      


                                                          The 3 Week Diet

Simply put, what most diets accomplish in 2-3 months,
The 3 Week Diet does in just 21 days, including:

• 12-23 pound reduction in body weight
• 2-4 inches from your waistline
• 2-3 size drop in dress size
• Increased muscle tone
• Decreased cellulite
• Faster metabolism
• Increased energy
• Healthier hair & skin
• Improved cholesterol levels
• And a host of other healthy benefits

Here’s What’s Included in
The 3 Week Diet System:

(3 week diet brian flatt)

 

 

 

The Introduction Manual is more than just an introduction to the diet. Instead, it discusses the science behind how we gain and lose weight as well as what absolutely needs to be done to attack that stubborn body fat that, until now, has been so challenging to get rid of.

In addition to this, The Introduction Manual will discuss the specific supplements recommended for this diet to be ultra-successful and the science behind those supplements and how they help you lose fat, increase metabolism and become much more healthy and energetic.

 

lose weight in 3 weeks

Diet Manual

The Diet Manual is where the “rubber meets the road.” Unlike those “one-size-fits-all” diets, The 3 Week Diet Manual will show you how to calculate your lean body mass vs. fat percentage and will then provide you with a specifically tailored rapid weight loss plan to suit your body type. You’ll know exactly what to eat every day, how much to eat and when to eat it. You’ll never be guessing—just follow the outline and you WILL lose weight.

In addition to this, you'll discover the exact foods you must eat to maximize your body’s fat burning potential and what foods you must avoid at all costs because of their ability to slow down or even stop the fat burning process.
The Diet Manual is, quite frankly, the ultimate method for producing extremely fast fat loss results. And it doesn’t stop there. Also included in The Diet Manual is my ultimate, super-simple plan for keeping the weight you’ve lost OFF forever, while still being able to enjoy your favorite foods. This allows you to live a “normal” life without worrying about the weight coming back (you’ll love this!).

Workout Manual

While The Diet Manual alone will produce truly amazing amounts of fat loss, The Workout Manual can help you to nearly double your results. This was specifically designed for those who don’t have time to go to the gym every day—but it also includes a gym workout for those who do. And even if you don’t like to work out, I’ve developed an exercise program that provides “no excuses” because they take just 20-minutes a day, 3-4 days per week.

The simple fact is, exercising for fat burning is not about spending hours in the gym everyday. This is because fat loss is dependent on intensity—not time. Yes, it’s true you can lose weight spending an hour or so on the treadmill—but you’re never going to get rid of the stubborn body fat that way. The key to smashing fat-loss plateaus lies in short and intense, full body exercises that get every muscle in your body metabolically active.
When you add a quality workout program with The 3 Week Diet, you truly have the ultimate “knockout punch” for extremely fast fat loss. The Workout Manual also includes my ultimate Midsection Miracle Workout, which contains the only two abs exercises you will ever need if you desire a set of 6-pack abs. Many have said that this exercise alone is worth much more than the price of my system!

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