30x30_Fat_Loss_Shred.pdf

30 30xFAT LOSS SHRED

30 MINUTES FOR 30 DAYS TO A LEANER YOU

FAT LOSS DOESN'T HAVE TO BE DIFFICULT.LET ME PROVE THAT TO YOU!

30 DAYS OF FAT LOSS EMPHASIZED WORKOUTSEATING FOR FAT LOSS GUIDELINES, GROCERY LIST, & MEAL PLAN

FAT LOSS MYTHS DEBUNKED TIPS TO STAY MOTIVATEDDAY-TO-DAY TRACKER TO KEEP YOU GOING

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Lauren GleisbergH a p p i n e s s , h e a l t h & f i t n e s s

INTRODUCTION TO THE PROGRAM

About Lauren Gleisberg

Required Equipment

Disclaimer

Workout Overview

WORKOUTS + PHOTO GUIDE

Fat Loss Myths

Natural Fat Burners

EATING FOR FAT LOSS

Eating for fat loss guidelines

Eating for fat loss grocery list

Eating for fat loss sample meal plan

Measuring your Fat Loss Progress

STAYING MOTIVATED TO LOSE FAT

Future Fat Loss

Daily Tracker

TABLE OF CONTENTS

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FOR 30 FAT LOSS SHRED

INTRODUCTIONS

THE FAT LOSS DIFFERENCE


Welcome to a program unlike anything I’ve ever done. My motivation for writing this book and fitness

regimen came following a personal struggle after the holidays. My usual motivation to jump back into

my routine following the holiday food binge was lacking; as a result, my body composition changed,

and I noticed more fat on my frame that I’ve ever had prior. I delved into fat loss as a whole, educating

myself on the fat gain and fat loss processes as well as varying fitness techniques to maximize results.

What helped me regain my physique is exactly what I am about to share with you all.

So, how exactly is this program different that my other ebooks and daily blog workouts?! This program

is not one of a strength training or weight training emphasis; rather, it is a program focused exclusively

on burning fat in the most effective ways. Read on!

HIIT & Steady State

This program features a combination of HIIT (high intensity interval training) style workouts as well

as steady state cardiovascular training. HIIT workouts are a form of interval training consisting of

intervals of close to maximum intensity (90%+) followed by recovery intervals of active rest or complete

rest periods. HIIT workouts, which are the style of the majority of the workouts featured within this

program, are extremely effective, as they require a short amount of time to complete, while maximizing

results through burning calories not only during, but also after the workout. Contrary, steady state

cardiovascular workouts consist of exercises, such as running, walking, biking, swimming, etc. that

are preformed at a steady pace: typically around 65% maximum effort, so that the exercise can be

carried out over a longer period of time without stopping. Both are effective for losing fat, which is why

they’re both included in this program.

High Rep Range

My other programs consist of mostly weight training exercises with supplemental cardio. Every

workout in this program will incorporate a cardiovascular component through high rep ranges. High

repetitions, such as though intervals of one minute, for example, will not only target the muscles, but

also work to burn fat. It is important that lean muscle preservation is a goal in this program because

muscle aids in fat loss (read more about this in fat loss myths).


For as long as I can remember, health and fitness has been a part of my life. I was an athletic child, participating in a wide variety of sports. At age 15, I joined a gym, which was the first time I worked out outside of team sports. I began as, a self proclaimed, “cardio bunny.” You could find me on every piece of cardio equipment the gym had available; then, I began venturing into the weight section, where I found a great fit for my body, my goals, and my interests.

Still, as I began my own health and fitness journey, I lacked the consistency and persistence required for seeing results; I wanted quick results with little effort, so I fell off the bandwagon many times.

College was a challenge for me. I struggled with balancing school, work, relationships, a social life, healthy eating, and working out. As someone who worked out every day for fun, it was uncharacteristic that I actually took a few months off from the gym, struggling to find myself and to make health a lifestyle choice. I finally made the decision to take control of my

L A U R E N G L E I S B E R G

“MY OUTLOOK ON LIFE IS

THE GREATEST RESULT

THAT A HEALTHY LIFESTYLE

HAS GIVEN ME.


life. I wanted to look and, most importantly, feel healthy. I made small changes that lead to dramatic results in my overall confidence and happiness.

My outlook on life is the greatest result that a healthy lifestyle has given me. The strength I’ve gained through fitness transpired into inner strength that has carried me though obstacles. I look at each day as an absolute gift, and I strive to better myself each and every day. Through my own experience, I believed I found the “key to happiness,” and I wanted to share it with others. I began my own health and fitness blog, blogging to help others see that health and fitness can not only be used as means for transforming a body, but also as a platform for finding genuine happiness and self-confidence.

My story is not one of a “before and after” picture, rather a journey of finding happiness and confidence through health and fitness. My goal is to share what working out and eating healthy has done for me to help inspire and motivate others to find that on their own terms. I hope that you find this workout program brings you both physical and internal results! My outlook on life is the greatest result that a healthy lifestyle has given me. The strength I’ve gained through fitness transpired into inner strength that has carried me though obstacles. I look at each day as an absolute gift, and I strive to better myself each and every day. Through my own experience, I believed I found the “key to happiness,” and I wanted to share it with others. I began my own health and fitness blog, blogging to help others see that health and fitness can not only be used as means for transforming a body, but also as a platform for finding genuine happiness and self-confidence.

My story is not one of a “before and after” picture, rather a journey of finding happiness and confidence through health and fitness. My goal is to share what working out and eating healthy has done for me to help inspire and motivate others to find that on their own terms. I hope that you find this workout program brings you both physical and internal results!

REQUIRED EQUIPMENT


This program requires very little equipment as most of the exercises utilize your own body weight as

resistance. Below is a list of what you will need. However, I encourage you to make substitutions if

needed. For instance, if you have kettlebells instead of dumbbells, use those. Or if you want to workout

at the park, use a park bench instead of a box.

What you will need:

(1) Set of Dumbbells

(2) Jump Rope

(3) Box/step

(4) Timer

DISCLAIMER

This program was designed off of workouts and nutrition plans that have worked for me; they are only

my opinion and personal philosophy. I am very open about the fact that I share based on knowledge

I have gained from earning a Bachelors of Science and from my personal experience. I am not a

certified personal trainer, registered dietician, or a physician; I have no formal training in any of those

fields. I encourage consulting one of the above professions before beginning any nutrition or fitness

program, and regarding any advice from this download or on my website. By participating in this

program, you agree that you do so at your own risk, and are voluntarily participating in these activities,

assume all risk of injury, and agree to release and discharge www.laurengleisberg.com and Lauren

Gleisberg from any and all claims of action, known or unknown, arising out of this program. Finally,

all content is subject to copyright and may not be reproduced in any form without express written

consent of the author.

WORKOUT OVERVIEW

Day 1-7: Two circuits each consisting of four movements; perform as many reps as possible within the

1 minute interval. Take short breaks during the 1 minute “work intervals” if needed, but build up to only

resting during the designated 1 minute “rest intervals.” After completing circuit 1 then circuit 2, repeat

circuit 1 and then circuit 2 for a second time. Use a timer to stay on track.

Day 8-14: Pyramid style training, or the gradual increase and decrease can be noted in these

workouts (30 second to 1 minute to 30 second work sets). The goal should be to rest only during

the designated 1 minute “rest intervals,” but do stop to take a breath if needed. This double pyramid

circuit is completed a total of four times. Use a timer to stay on track.

Day 15-21: Set the timer for 30 minutes and complete this circuit as many times as possible within that

time frame. Perform the specified number of reps for each movement before moving on to the next

one. At this point, rests should only be taken during the designated “rest interval,” but always be sure

to listen to your body and take breaks as needed.

Day 22-30: A combination of the three above workout designs will be used to further shock the body,

forcing it to adapt, and work harder, which will yield faster results.



WORKOUTS


DAY ONE

Circuit 1:

1 minute: incline push ups

1 minute: jump rope

1 minute: complete rest

1 minute: decline push ups

1 minute: jump rope


Circuit 2:

1 minute: hand to forearm plank

1 minute: burpees


1 minute: dips

1 minute: burpees


*Repeat circuit 1 & circuit 2

INCLINE PUSH UPS DIPS

HAND TO FOREARM PLANK JUMP ROPE

BURPEES

DECLINE PUSH UPS

DAY TWO

Circuit 1:

1 minute: dumbbell squat to press

1 minute: alternating jumping lunges


1 minute: dumbbell alternating forward lunges

1 minute: alternating jumping lunges


Circuit 2:

1 minute: dumbbell pop squats

1 minute: high jump with alternating toe touches


1 minute: dumbbell deadlifts

1 minute: high jump with alternating toe touches




DB ALTERNATING LUNGES DB POP SQUATS DB DEADLIFTS

ALTERNATING JUMPING LUNGES DUMBBELL SQUAT TO PRESS

HIGH JUMP WITH ALTERNATING TOE TOUCHES

DAY THREE30 minutes of steady state cardio

(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)

FOR 30 FAT LOSS SHRED PAGE 1230 FOR 30 FAT LOSS SHRED

DAY FOUR

Circuit 1:

1 minute: bear walk to push up

1 minute: mountain climbers


1 minute: decline knee to elbow plank touches

1 minute: mountain climbers


Circuit 2:

1 minute: bicycle crunches

1 minute: jump rope


1 minute: extended crunches

1 minute: jump rope



BICYCLE CRUNCHES EXTENDED CRUNCHES MOUNTAIN CLIMBERS

DECLINE KNEE TO ELBOW PLANK TOUCHES JUMP ROPE

BEAR WALK TO PUSH UP


DAY FIVE

Circuit 1:

1 minute: dumbbell right leg step ups

1 minute: box pop squats


1 minute: dumbbell left leg step ups



Circuit 2:

1 minute: overhead dumbbell squats

1 minute: side to side/180 squat jumps


1 minute: long jumps

1 minute: side to side/180 squat jumps



OVERHEAD DUMBBELL SQUATS LONG JUMPS

DUMBBELL RIGHT LEG STEP UPS DUMBBELL LEFT LEG STEP UPS

SIDE TO SIDE/180 SQUAT JUMPS BOX POP SQUATS

DAY SIX30 minutes of steady state cardio



DAY SEVEN

Circuit 1:

1 minute: alternating shoulder touch push ups

1 minute: plank side to side jumps


1 minute: cross body toe touches

1 minute: plank side to side jumps


Circuit 2:

1 minute: triangle tricep push ups off knees

1 minute: box jumps


1 minute: plank jacks

1 minute: box jumps



BOX JUMPS TRAINGLE TRICEPPUSH UPS OFF KNEES

CROSS BODY TOE TOUCHES

PLANK JACKS

PLANK SIDE TO SIDE PUSH UPS ALTERNATING SHOULDER TOUCH PUSH UPS

PLANK SIDE TO SIDE JUMPS


DAY EIGHT

30 seconds: abdominal windshield wipers1 minute: plank spiderman jumps

30 seconds: abdominal windshield wipers1 minute: complete rest

30 seconds: squat to right lunge to squat to left lunge jumps1 minute: skaters

30 seconds: squat to right lunge to squat to left lunge jumps1 minute: complete rest

*Repeat an additional 3x

SKATERS PLANK SPIDERMAN JUMPS

ABDOMINAL WINDSHIELD WIPERS

SQUAT TO RIGHT LUNGE TO SQUAT TO LEFT LUNGE JUMPS


DAY NINE

30 seconds: alternating lateral leg lift to squat1 minute: box toe touches

30 seconds: alternating lateral leg lift to squat1 minute: complete rest

30 seconds: dumbbell overhead press to alternating forward lunge1 minute: oblique twists jumps

30 seconds: dumbbell overhead press to alternating forward lunge1 minute: complete rest


DAY TEN

30 minutes of steady state cardio


DUMBBELL OVERHEAD PRESS TO ALTERNATING FORWARD LUNGE

BOX TOE TOUCHES

ALTERNATING LATERAL LEG LIFT TO SQUAT

OBLIQUE TWIST JUMPS


DAY ELEVEN

30 seconds: plank side to side push ups1 minute: mountain climbers

30 seconds: plank side to side push ups1 minute: complete rest

30 seconds: right arm dumbbell clean and jerk1 minute: squat jumps

30 seconds: left arm dumbbell clean and jerk1 minute: complete rest


SQUAT JUMPS MOUNTAIN CLIMBERS

LEFT ARM DB CLEAN AND JERK RIGHT ARM DB CLEAN AND JERK

PLANK SIDE TO SIDE PUSH UPS


DAY TWELVE

30 seconds: burpee to box jump1 minute: jumping jacks

30 seconds: burpee to box jump1 minute: complete rest

30 seconds: shoulder push ups1 minute: box jumps

30 seconds: decline mountain climbers1 minute: complete rest


DAY THIRTEEN



BOX JUMPS SHOULDER PUSH UPS

JUMPING JACKS DECLINE MOUNTAIN CLIMBERS

BURPEE TO BOX JUMPS


DAY FOURTEEN

30 seconds: right side plank toe touches 1 minute: high knees

30 seconds: left side plank toe touches1 minute: complete rest

30 seconds: dumbbell squat to press1 minute: jump rope

30 seconds: dumbbell squat to press1 minute: complete rest


RIGHT SIDE PLANK TOE TOUCHES LEFT SIDE PLANK TOE TOUCHES

HIGH KNEES

DB SQUAT TO PRESS JUMP ROPE


DAY FIFTEEN

15 reps: dumbbell extended toe touches60 revolutions: jump rope

30 seconds: complete rest10 reps: burpees

10 reps: tuck jumps1 minute: complete rest

*Repeat circuit as many times as possible within 30 minutes

JUMP ROPE

TUCK JUMPS

DB EXTENDED TOE TOUCHES

BURPEES


DAY SIXTEEN

15 reps: squat jacks20 reps: push ups off knees30 seconds: complete rest

20 reps: plank jacks12 reps: dumbbell sumo squat jumps



DAY SEVENTEEN



SQUAT JACKS PUSH UPS OFF KNEES

PLANK JACKS DB SUMO SQUAT JUMPS


DAY EIGHTEEN

10 reps: push up to long jump20 reps: squatted in and out jumps

30 seconds: complete rest15 reps: dumbbell deadlifts60 revolutions: jump rope


SQUATTED IN AND OUT JUMPS DB DEADLIFTS

PUSH UP TO LONG JUMP JUMP ROPE


DAY NINETEEN

10 reps: bear walk to push up12 reps: box jumps

30 seconds: complete rest12 reps: plank tuck in and outs20 reps: dumbbell pop squats



BOX JUMPS DB POP SQUATS

PLANK TUCK IN AND OUTS

BEAR WALK TO PUSH UP


DAY TWENTY-ONE

10 reps: right arm dumbbell clean and jerk20 reps: high jump with alternating toe touches

30 seconds: complete rest10 reps: left arm dumbbell clean and jerk

60 revolutions: jump rope1 minute: complete rest


RIGHT ARM DB CLEAN AND JERK

LEFT ARM DB CLEAN AND JERK JUMP ROPE


DAY TWENTY




DAY TWENTY-TWO

Circuit 1:

1 minute: push up to plank tuck in and out

1 minute: alternating side lateral squat jumps


1 minute: single dumbbell front raise squat

1 minute: alternating side lateral squat jumps


Circuit 2:

1 minute: plank spiderman jumps

1 minute: standing front kicks


1 minute: hand to forearm plank

1 minute: standing front kicks



HAND TO FOREARM PLANK ALTERNATING SIDE LATERAL SQUAT JUMPS

STANDING FRONT KICKS SINGLE DB FRONT RAISE SQUAT PLANK SPIDERMAN JUMPS

PUSH UP TO PLANK TUCK IN AND OUT


DAY TWENTY-THREE

Circuit 1:

1 minute: alternating shoulder touch push ups

1 minute: jump rope


1 minute: crunch to high jump

1 minute: jump rope


Circuit 2:

1 minute: alternating plank glute kickback to

knee to elbow crunch



1 minute: dumbbell cross body punch to squat




ALTERNATING SHOULDER TOUCH PUSH UPS JUMP ROPE

DB CROSS BODY PUNCH TO SQUAT CRUNCH TO HIGH JUMP

ALTERNATING PLANK GLUTE KICKBACKTO KNEE TO ELBOW CRUNCH

BOX POP SQUATS


DAY TWENTY-FOUR



DAY TWENTY-FIVE

30 seconds: dumbbell sumo squat jumps1 minute: high jump with alternating toe touches

30 seconds: dumbbell sumo squat jumps1 minute: complete rest

30 seconds: decline mountain climbers1 minute: incline mountain climbers

30 seconds: decline mountain climbers1 minute: complete rest



DB SUMO SQUAT JUMPS DECLINE MOUNTAIN CLIMBERS

INCLINE MOUNTAIN CLIMBERS


DAY TWENTY-SIX

30 seconds: dumbbell right leg step ups1 minute: box jumps

30 seconds: dumbbell left leg step ups1 minute: complete rest

30 seconds: dumbbell extended toe touches1 minute: high jump to plank side to side hops30 seconds: dumbbell extended toe touches



DB EXTENDED TOE TOUCHES DB RIGHT LEG STEP UPS

DB LEFT LEG STEP UPS

HIGH JUMP TO PLANK SIDE TO SIDE HOPS

DAY TWENTY-SEVEN



BOX JUMPS


DAY TWENTY-EIGHT

15 reps: right arm dumbbell clean and jerk20 reps: squatted in and out jumps

30 seconds: complete rest15 reps: left arm dumbbell clean and jerk10 reps: bear walk to plank to high jump



RIGHT ARM DB CLEAN AND JERK LEFT ARM DB CLEAN AND JERK

BEAR WALK TO PLANK TO HIGH JUMP

SQUATTED IN AND OUT JUMPS

DAY TWENTY-NINE

15 reps: dumbbell squat to press20 reps: alternating jumping lunges

30 seconds: complete rest30 reps: bicycle crunches60 revolutions: jump rope1 minute: complete rest


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BICYCLE CRUNCHES DB SQUAT TO PRESS

ALTERNATING JUMPING LUNGESJUMP ROPE

DAY THIRTY

15 reps: push ups off knees25 reps: squat jacks

30 seconds: complete rest20 reps: plank jacks

12 reps: burpee to box jumps1 minute: complete rest



PLANK JACKS

BURPEE TO BOX JUMPS

SQUAT JACKS

PUSH UPS OFF KNEES

FAT LOSS MYTHS

MYTH: EAT LESS TO LOSE MORE

TRUTH: Simply reducing calories does not equate to fat loss. In fact, consuming too few calories

can be just at detrimental as eating too many calories. Our bodies are very well run machines, and

they can sense increases and decreases in caloric intake. Skipping meals or reducing total calories

can cause your body to go into a “starvation mode,” and in fear of a future period without food (aka

nutrients and energy sources), your body will actually hold onto the food you feed it. This means that

the stress you place on your body by eating less can actually hinder the fat loss process.

MYTH: CARDIO WORKOUTS ARE BETTER FOR FAT LOSS THAN WEIGHT TRAINING

TRUTH: A combination of cardio and weight training exercises are best for fat loss. Various forms of

exercise training from cardio to plyometrics to Olympic weight lifting to crossfit will affect the body

composition differently. The point to remember is that muscle acts as a metabolic furnace, burning

calories by simply existing; therefore, by having lean muscle mass on your body, you’re metabolism

is boosted and fat loss comes easier. A program, such as this one that combines cardio and weights

will aid in lean muscle gain and fat loss. Also, muscle takes up less physical space, so a 130 pound

body with greater muscle composition will appear “smaller” than a 130lb body with less muscle mass.

MYTH: YOU CAN PICK AND CHOOSE AREAS TO LOSE FAT BY PERFORMING EXERCISES

THAT TARGET THE PARTICULAR SPOT

TRUTH: Spot targeting is probably the number one myth in fitness and it disproves the above

statement; you cannot pick and chose where you want to lose fat. Doing crunches will not reduce

belly fat. Fat loss is a systemic process, meaning your body decides where fat is gained and lost.

Typically, the first places you gain are the last places you lose fat. Reducing overall body fat is key to

losing in desired areas.


NATURAL FAT BURNERS

1. GREEN TEA

Green tea is packed full of antioxidants and possesses many health benefits, such as aiding in fat

loss. Green tea has been shown to improve fat loss results by boosting the metabolic rate. I suggest

1-2 cups of green tea per day.

2. LEMON WATER

Lemon water possesses natural diuretic effects due to the lemon properties. Squeeze the juice from

one half of a lemon into 12-15 ounces of water. It is the perfect drink to sip on throughout the day to

beat the bloat; plus, it’s a tasty, natural alternative to plain water or soda.

3. GRAPEFRUIT

Grapefruit is an excellent fat burning food because it contains a compound that has been shown to help

regulate insulin levels. Insulin is also known as the fat-storage hormone, and controls carbohydrate

and fat metabolism within the body. Foods that can control and lower insulin levels, will help aid in fat

loss. Grapefruit can be sliced and eaten as is, added to salads, or juiced.


EATING FOR FAT LOSS

This is arguably the most important part of the program because how you eat in the next 30 days will determine the degree in which you see results. It also happens to be one of the most challenging areas for many of us, but it doesn’t have to be! I have a few guidelines to follow that will help you develop a healthy relationship with food and learn how to create lasting habits when it comes to clean eating. Let’s jump in!

So, how do you know what to eat, when to eat, and how much to eat? Is it necessary to count calories or macros? What are macros? I will attempt to answer this as directly and simply as I can because I found that worrying about healthy eating inhibited my results; getting excited about healthy foods, regardless of the exact amount of calories in them, provided me with fulfilling results.

Macronutrients, also known as macros, are the main components of food, including protein, carbohydrates, and fats. They are what hold the calories. Micronutrients contain the vitamins, minerals, antioxidants, and other beneficial components found in food. Counting macros is something I do on an off because it is essentially a way to count calories. For instance, 1 g of carbohydrates is equivalent to 4 calories, 1 g of fat is equivalent to 9 calories, and 1 g of protein is equivalent to 4 calories.

Now, how many of each are needed? As frustrating as it sounds, it really depends on the person and that person’s goals. A general rule of thumb is that when attempting to build muscle, a slightly higher calorie count and a greater amount of carbs will help achieve this; contrary, when attempting to lose body fat, a slightly lower calorie count and a reduced amount of carbs will help achieve this. Fats can be increased or decreased in opposition to the manipulated carbohydrate intake (ie: if carbs are decreased, fats are increased). Protein is something I like to keep consistent; a rule of thumb for protein intake is around 1-1.25 grams of protein per pound of body weight for an individual to take in each day. These are simply the guidelines that have helped me see results, but certainly not the only way of going about healthy eating. Everyone has their own beliefs on this topic.

Let’s work to implement this! I’ll take the hard work away from you and provide you with a sample meal plan that I would follow through this program. I advise you to focus less on the numbers, such as calories and macro counts and more on the food items and the sizes of portions. Looking at this meal plan, it is easy to use the grocery list to make substitutions to get you through the 30 days, creating meals you enjoy.

For instance, substitute fish with chicken


(proteins), substitute olive oil with almonds (fats), and substitute brown rice with a sweet potato (carbs). I broke down the grocery list by macronutrients, so you can easily learn how to make substitutions for various protein options, carb options, and fat options to build a healthy meal! When it comes to fruit and veggies, understand they do contain carbohydrates. Fruits are a simple carbohydrate, meaning they digest quickly and therefore, they can be used as a carbohydrate substitute. As for veggies, I like to add those in to any meal without worrying about a substitute. Veggies are also a great snack if you get hungry in between meals! For vegetarians and vegans, protein substitutes can be made with tofu, protein powders, protein packed quinoa, black beans, and other vegetarian and vegan protein source options. This meal plan can also easily be made dairy free, wheat free, gluten free, and soy free by selecting substitutes that work for those dietary needs as those options are also included on the grocery list. If you have specific allergies, always check with your physician before beginning any nutrition plan. Finally, options on the grocery list are a sample of the majority of the foods I eat; however, there are other acceptable, healthy options not on the list, so use your best judgment.

PORTION CONTROL

Portions are key to keeping calories in check. If you’re not a calorie/macro counter, portion control is where I suggest focusing your energy. Knowledge is power! Learn what 4 ounces of chicken looks like and how many grams of protein it contains or see what 30 grams of carbohydrates of brown rice looks

like. From there, you will no longer need to count, measure, or weigh your food items as you will begin to eyeball portions correctly.

CARB TIMING

When eating for fat loss, carbohydrates are most commonly manipulated. I’m sure you’ve heard of low-carb or carb-less diets to lose fat fast. I highly discourage that because in my experience, I’ve found individuals rebound and gain back all the weight they lost if not more using that approach. What I suggest is putting an emphasis on when you eat carbs. For instance, in the next 30 days, I suggest very little to no carbs in the last meal of the day; what isn’t used by the body will be stored as fat, and right before bed, there is little need for an energy source (carbs). Simple carbs, such as fruit is best eaten earlier in the day. Further, I suggest eating the largest carb meal following a workout in order to replace depleted glycogen within the body.

PLANT BASED FOODS

Try to incorporate two plant based foods into every meal! Plant based foods, such as legumes, sweet potatoes, nuts, fruits, and vegetables are pivotal to cleaning up your diet. They also are the food items that rank highest for containing the greatest amount of nutrients per calorie. Nutritionally dense foods not only provide nutritional benefits, but also are typically packed full of fiber, so they are very filling foods! =less cravings. Also, many of these plant based foods provide the body with vitamins and minerals that allow the body to function optimally; thus, helping you burn fat!


EATING FOR FAT LOSS GROCERY LIST

Protein:-Boneless/skinless chicken breasts-Lean ground turkey-Lean ground beef-Pork chops-Salmon-White fish (ie: tilapia, cod)-Solid white albacore tuna-Eggs/Egg whites-Nonfat Greek yogurt-Tofu (vegan option)-Protein powder

Fats:-Natural peanut or almond butter-Extra virgin olive oil-Coconut oil-Cashews-Almonds-Avocado-Flax Seeds

Fruit:-Apples-Strawberries -Blueberries-Raspberries-Bananas-Grapefruit-Lemons (juice to add to water or food)-Limes (juice to add to water or food)

Vegetables:-Bell peppers-Broccoli-Asparagus-Cucumbers-Green beans-Mushrooms-Zucchini-Kale-Spinach-Spring mix salad

Complex Carbohydrates:-Quinoa-Brown rice-Sweet potatoes-Brown rice tortillas-Brown rice pasta-Ezekiel bread-Brown rice bread-Raw, old-fashioned oats-Low sodium/no salt added black beans

Misc.:-Balsamic vinegar-Fresh salsa/pico de gallo-Stevia-Mrs. Dash salt free seasoning-Chili powder-Garlic powder-Ground cinnamon-Sea salt-Black Pepper

Liquids:-Water-Unsweetened almond milk-Green tea-Herbal tea-Coffee



EATING FOR FAT LOSS SAMPLE MEAL

MEAL 1 (EGG SCRAMBLE)- 1 egg, 2 egg whites

- 2 strips turkey bacon

- Veggie mix ins (ie: peppers, spinach,

mushrooms, tomato onions)

- 3-4 small red or 1 sweet potato

- sea salt & pepper to taste

Cut potatoes into cubes, saute & season all ingredients other than eggs. Scramble eggs, combine.

Cal: 265 Protein: 22 Fat: 2 Carbs: 28

MEAL 3 (YOGURT PARFAIT)- 6 oz fat free plain Greek yogurt (ie: Fage)

(add 1 packet stevia,& 1/4 tsp vanilla

extract & 5-6 sliced strawberries)

- 1/4 c granola or old fashioned uncooked

oats

Mix all ingredients


MEAL 5- 4 oz sautéed shrimp (seasoned w/

Mrs Dash fiesta lime & chili powder)

- 1 c steamed spinach

Saute shrimp in olive oil or coconut oil, season, steam spinach, and combine


MEAL 2 (FISH TACOS)- 4 oz baked cod (can substitute w/ chicken)

seasoned with Mrs. Dash fiesta lime

- 1 brown rice tortilla

- 1/2 medium avocado, mashed or diced

- 3 tbsp pico de gallo (or tomato, onions, etc)

- Juice of lemon

Bake cod at 375 for ~20 min, top with lemonjuice on taco & other toppings

Cal: 380 Protein: 26 Fat: 17 Carbs: 29\

MEAL 4 (ALMOND CRUSTED CHICKEN)- 4 oz grilled chicken (season w/ Mrs. Dash)

- 1/4 c chopped or blended almonds

- 1 cup steamed green beans

- 1/4 c (uncooked) brown rice

- 1 egg

Dip chicken in egg, dip on bowl of almonds,Bake @ 400 for ~25min. Serve with steamed beans & cooked rice.


POST WORKOUT (OPTIONAL) - 1 scoop protein powder

- 1 medium fruit (ie: apple, banana, orange)


TOTALS:Calories: 1,743 Protein: 148 Fat: 38 Carbs: 158

MEASURING YOUR PROGRESS

When measuring self progress, I highly suggest looking at more than just the scale, which is the typical go-to. There are many ways to assess progress and I encourage you to take all of them into consideration when making this new lifestyle change.

1. SCALE:

The good old fashioned scale is probably the most common means of measuring weight loss. However, the scale can quickly become your worst enemy and is often very demotivating. Keep in mind that the scale cannot accurately determine body fat percentage or your overall health. While working through a fitness program, it is very common to gain lean muscle mass and lose body fat (different from body weight), which is not something the scale can distinguish, so I also suggest tracking progress by other ways as well. Still, it is nice to note overall weight once in awhile.

2. TAPE MEASURE:

Using a tape measure around certain areas of you body will help provide insight into how your body composition is progressing. I suggest using a soft tape measure around areas including the chest, arms, thighs, waist, and hips. I would suggest measuring each week and documenting the measurements, so you can compare from week to week and phase to phase.

3. PROGRESS PICTURES:

My favorite way to track progress is through pictures! Although this can initially be uncomfortable, taking pictures of yourself in the same spot, same lighting, and same outfit (ie: swimsuit or shorts and sports bra) will help you visually identify progress. I suggest taking these pictures at the end of each week and using some sort of app (ie: Pic Stitch) to put these pictures side by side; changes in body composition – body fat reduction and an increase in muscle definition – are often most evident through these pictures.

Take one picture straight on, one from the side, and one from the back. You can have someone take these pictures for you or take them in a mirror, which I find to be easiest. Although you may not be proud of the first few pictures, save them as your progress will become something you are without a doubt proud of!

4. FEELING:

Another great way of assessing progress is by asking yourself how you feel overall. How are your energy levels? Are you sleeping better? Do you feel more confident? These questions cannot be answered by a number on a scale, so set a few minutes aside each week to note the changes you are making internally.


STAYING MOTIVATED TO LOSE FAT

With any type of program – fitness related or not – what typically separates those who succeed from those who struggle is the motivation level. Motivation is something that we all struggle with, but don’t worry! I have four awesome tips that will surely help boost your motivation. I encourage you to revisit this list often throughout the program, and try all four techniques prior to beginning to increase the likelihood of keeping your motivation high throughout the 30 days

1. MOTIVATION BOARD

Create a motivation board; it doesn’t have to be anything elaborate. In fact, a word document with copy and pasted pictures and text is a fun and easy way to create a motivation board. Some suggestions of what to include: pictures of your family/children who you are a role model for, optimistic quotes, pictures of fitness inspirations, images of yourself from times you look back on fondly, pictures of a vacation destination where you will rock your lean body: anything that will keep you motivated! Look at this on a daily basis; visualize yourself as if you already have the body you’re working toward…feel how good it feels!

2. ACCOUNTABILITY PARTNER

Research shows we are more likely to stick with something if we have someone to hold us

accountable. Your accountability partner can be someone actually going through the 30 day program with you, or simply someone you can count on to check in with you, ensuring you completed your workout and ate on plan. My tip is to make your accountability partner someone who can enhance the fun, so your best friend, significant other, sister, or mom are great choices!

3. PROGRESS PICTURES

Under the “Measuring Your Fat Loss Progress” section is a progress picture suggestion. For me, progress is the greatest motivation to continue working hard. Many changes, such as those in body composition (fat vs. muscle) can be best visualized through photos. Do yourself a favor and take progress pictures often!

4. BE PATIENT & POSITIVE

The reality is that you will have a day when you lack motivation and the above 3 tips aren’t helping. Try your very best to remain patient and positive. Progress takes time, but the results will come if you can stay dedicated to the program and push through the bad moments. Don’t be afraid to take some time for yourself – a bubble bath, massage, yoga class, manicure, movie night, etc. are just some of the many ways to decompress and gear up for a better tomorrow!


FUTURE FAT LOSS

Congratulations on completing this 30 day fat loss program. I hope that these past 30 days have

brought you a leaner body, more muscle definition, higher energy levels, and a more confident you.

Seeing results is the best motivation to continue on the journey of healthy living. Look at the completion

of this program as the beginning of what is to come for you.

I am always here to continue working out with you and enjoying tasty, healthy meals together. This is

my third fitness program ebook, so if you haven’t already, check out Fit For Life: the at home workout

edition ebook and Total Body Transformation: the gym workout edition ebook as both are great options

to continue sticking with a program. I also hope you can use my blog (www.laurengleisberg.com) as

a resource in continuing your journey. Each day, I post my workout of the day, a piece of motivation,

and tip of the day to continue to share in what I have learned and what has helped me reach my

personal goals. I also have a meal plan and dollar a day training program. Those are posted to my

blog every Saturday morning to allow for time to grocery shop, cook, and plan when the workouts will

fit into your weekly schedule.

If nothing else, connect with me on Facebook (Fitness Blogger – Lauren Gleisberg), Instagram (@

laurengleisberg), Twitter (@laurengleisberg), or YouTube (Lauren Gleisberg). I love communicating,

receiving feedback, and simply keeping in touch with all of you! So, please reach out!

I’ve enjoyed spending the last 30 days with you and I hope we can continue to sweat together in the

future!


http://www.laurengleisberg.com

https://www.facebook.com/fitnessbloggerlaurengleisberg

http://instagram.com/laurengleisberg

http://instagram.com/laurengleisberg

https://twitter.com/laurengleisberg

https://www.youtube.com/user/FitnessBarbieALRI

DAILY TRACKER

I share everything that has worked for me to get fit and feel healthy from my workout to my meals,

and even my favorite motivation. I’ve spoken about the importance of accountability, goal setting, and

positive reinforcement. Up until now, I’ve frankly forgotten to share how I combine all of that to stay

on track: my daily tracker.

Mine is not anything formal; in fact, it’s a spiral bound notebook that I fill out each evening with my

candy cane pen! I’ve created an outline of what my tracker looks like, and I highly encourage you to

fill it out daily. Make a commitment to this because I cannot express how much mine has helped me

not only stay on track, but also remain excited about it. Plus, it’s pretty fun to look back and see how

far you’ve come!

HOW TO FILL IN THE TRACKER:

Each day, put a big check mark through the “exercise completed” box! Woohoo! You did it!

Add any notes you think would be helpful for the future; for instance, maybe there was a particular

exercise you want to improve your form on or may be you’re noting how many breaks you had to take

outside of rest intervals.

Fill in what you ate for each of the 5 meals. Don’t worry about which meals would be labeled “lunch”

or “snacks.” Include anything you want to note, such as food contents, portions, calories or macro

counts, a heart if you loved the meal and want to make it again…anything!

Fill in a circle for every 8 ounces of water you consume.

It’s all about setting goals and being proud of what you achieved. Fill in these two blanks! Acknowledge

what you did great today; it’s okay to pat yourself on the back and feel good. Then, set a goal for

tomorrow! Do you want to run your fastest mile time? Are you trying to drink 8 glasses of water? How

about get through a day without indulging in chocolate? Set those goals!


DAILY TRACKER

This is the fun part! Put a check mark through the box when you check in on social media. Instagram

is my favorite to use for health and fitness because there is such a great community for it; if you’re shy,

make a separate fitness account (ie: @LaurenLovesToLift) where you can upload pictures like your

meals, inspirational quotes, workout selfies, pictures of you with your printed program, you running

shoes, etc. to hold you accountable! Hashtag #LG30x30 and #LGAccountability. It’s also a great way

to connect with others working through the program.


DAY ONE

EXERCISE COMPLETED

Notes:

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

WATER INTAKE:( ONE CIRCLE = 8 OZ)

TODAY, I WAS GREAT AT:

TOMORROW, MY GOAL IS:

SOCIAL MEDIA CHECK IN #LG30X30 #LGACCOUNTABILITY

DAY TWO

EXERCISE COMPLETED

Notes:






DAY THREE

EXERCISE COMPLETED

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DAY FOUR

EXERCISE COMPLETED

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DAY FIVE

EXERCISE COMPLETED

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DAY SIX

EXERCISE COMPLETED

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DAY SEVEN

EXERCISE COMPLETED

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DAY EIGHT

EXERCISE COMPLETED

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DAY NINE

EXERCISE COMPLETED

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DAY TEN

EXERCISE COMPLETED

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DAY ELEVEN

EXERCISE COMPLETED

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DAY TWELVE

EXERCISE COMPLETED

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DAY THIRTEEN

EXERCISE COMPLETED

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DAY FOURTEEN

EXERCISE COMPLETED

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DAY FIFTEEN

EXERCISE COMPLETED

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DAY SIXTEEN

EXERCISE COMPLETED

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DAY SEVENTEEN

EXERCISE COMPLETED

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DAY EIGHTEEN

EXERCISE COMPLETED

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DAY NINETEEN

EXERCISE COMPLETED

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DAY TWENTY

EXERCISE COMPLETED

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DAY TWENTY-ONE

EXERCISE COMPLETED

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DAY TWENTY-TWO

EXERCISE COMPLETED

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DAY TWENTY-THREE

EXERCISE COMPLETED

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DAY TWENTY-FOUR

EXERCISE COMPLETED

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DAY TWENTY-FIVE

EXERCISE COMPLETED

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DAY ONE

EXERCISE COMPLETED

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DAY TWENTY-SIX

EXERCISE COMPLETED

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DAY TWENTY-SEVEN

EXERCISE COMPLETED

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DAY TWENTY-EIGHT

EXERCISE COMPLETED

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DAY TWENTY-NINE

EXERCISE COMPLETED

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DAY THIRTY

EXERCISE COMPLETED

Notes:






30x30_Fat_Loss_Shred.pdf

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