chris five pounds of fat
Coach Chris holds five pounds of fat!

I like this 21-day plan from Dave Tate, who is a well-respected strength and conditioning coach. This is a deceptively simple plan, because there are just 7 steps, but each step must be done for 21 days straight. If you can’t do a particular step on a given day, then go back to Step One the next day and start over.

 1. Eat breakfast
2. Eliminate all refined sugar from your diet.
3. Drink more zero calorie fluids.
4. If you drink alcohol, drink 50% less.
5. Reduce carbs by a few bites per meal. So if you usually eat a sandwich and fries, don’t eat all the fries. (And if you do, it’s okay – but go back to Step One.)
6. Exercise 5 days/week for 30 minutes. The type of exercise doesn’t matter, just do something to get your body moving.
7. If you think it is not a good food choice, don’t eat it! And let’s face it – we all know loaded nachos are not better than a salad for an appetizer, right?
We had several questions this week about the plan, so here are some additional clarifications: 

Your goal is to reach 21 days in a row when you complete all 7 of these tasks daily. Pretty simple, right?

Let’s say on Day 1, you get through all 7. On Day 2, refined sugar creeps into your diet. So return to a new Day 1, and start over with one day of all 7 tasks completed.

Let’s say you get through 10 days and then carbs catch you on #5. So you go back to Day 1 and start over.

I can guarantee you that if you get through 21 days following this plan, you will see progress!