Your 4-Day Weight Loss Plan – Part 1 of 4 Today…

Come and join usHave I gone mad??

Have I decided to give more stuff away for free?

Well, the answer to the first question is hopefully not! But the answer to the second question is yes!

I’m feeling generous and I’m giving you the chance to try something for 4 days free of charge – as a thank you for sticking with me.

So, what am I giving away and why do I call it ‘Your 4-Day Weight Loss Plan’?

I’m not really into weight loss per se but more into fat loss, building strength, fitness and better health. If you happen to lose weight in the process, that’s a bonus.

What I’m going to give you is a combination of a daily healthy eating menu plus a simple workout, which will take minutes to complete. Do you have a few spare minutes each day for just 4 days??

This is Day 1. If you tune in tomorrow, you’ll receive Day 2 until Day 4 on Thursday this week.

Each day, I will include a healthy menu – foods free from sugar, wheat, gluten and dairy. I will also give you a link to a workout video with simple instructions.

When you combine the two aspects of healthy eating and effective exercise, you’ll be amazed at your results.

No cheating though – otherwise this won’t work!

You can start this anytime if you can’t actually begin today. You may want to start at the end of the week or maybe next week. But just try it!!!

The good thing about this is you do not need any equipment and you do not need to buy expensive food.

So, onto the menu. I’m attaching Day 1, split into breakfast, lunch and dinner with snacks too. There are some vegan and vegetarian options so plenty of choice. You can decide on portion sizes to suit your appetite but you are NOT counting calories.

I’m also giving you the workout link for Day 1.

Here’s the menu for Day 1:

28 Day Weight Training Challenge Menu Choices Day 1
You’ll notice an asterisk * next to some options – the recipes are below.

Pea Soup (v)
Serves 2-4

900g fresh peas (or frozen)
1 ltr vegetable stock
1 onion, chopped
1 garlic clove, crushed
½ tsp nutmeg
Pinch sea salt
Pinch ground black pepper
Juice of 2 limes

1. Place all of the ingredients into a pan apart from the lime juice.
2. Bring to the boil and simmer for 10 minutes or until the onion is soft.
3. Cool slightly and then puree in a blender.
4. If serving hot, add the lime juice and bring back to the boil.
5. If serving cold, add the lime juice, stir thoroughly and chill before serving.

Vegetable Chilli (v)
Serves 2

1 tbsp extra-virgin olive oil
2 garlic cloves, crushed
1 small onion, chopped
½ green pepper, sliced
½ tsp chilli powder
1 tsp paprika
1 tsp ground cumin
1 tsp ground coriander
175g soya mince
200g chopped tomatoes
1 tbsp tomato puree
115g can of red kidney beans

1. Gently heat the oil in a large pan and add the garlic, onion, pepper and spices. Cover and steam-fry for 5 minutes over a low to medium heat.
2. Add the mince and stir for 2 minutes.
3. Add the tomatoes, tomato puree and red kidney beans. Mix and simmer for 30 minutes, stirring occasionally. Add a little water if necessary.

Now, onto today’s workout.

It’s a 4-exercise bodyweight workout (no need for any equipment).

The 4 exercises are:

Squat Jumps
Ab Tucks
High Knees

Perform each exercise for 25 seconds then rest for 5 seconds. It will take you just 2 minutes to complete one round. For Day 1, that’s it!! You don’t need to do anything else! That’s enough to shock your body into doing some activity.

Here’s the workout video for you to follow: WORKOUT

Remember to warm up before attempting this. For an effective Warm Up, here’s my Warm Up video – you don’t need to do the whole lot: WARM UP VIDEO

So that’s Day 1!

Tune in tomorrow for Day 2 and start to feel the difference!