How to get ready for boat season in 4 weeks???

Step 1: Implement all these following steps in a sustainable manor. You should not adopt these suggestions as a lifestyle, it is meant to guide you towards healthy fat loss and kickstart your journey towards better health. It will however make you lose weight that I guarantee.

Step 2: The essentials

- 8-10 hours of sleep nightly. Reduces inflammation, increases digestion, and improves energy for better / longer lasting workouts.

- Drink 3-5L of water a day = 8-12 tall glasses. Water actually flushes out water, reduces water retention by reducing free ranging salts, and helps breakdown adipose (bad) fat.

- 30 mins of exercise MINIMUM, get the heart rate up and you'll burn calories

Step 3: Walk in the morning and at night for 10-15mins

- it will increase overall caloric expenditure, aid in inflammation and digestion, and make you sleep more soundly.

Step 4: Burn more then you consume

- Don't have to eat less, just do more.

- Don't have to do more, just eat less.

-Goes both ways, DO NOT UNDER EAT!

Step 5: Calorie deficit

Here's how you find it ...

Basal Metabolic Rate (a.k.a how many cals you need to live)

(Weight in KG x 10) + (Height in cm x 6.25) - (5 x age) + 5 = BMR

Daily Caloric Need (DCN) = Take DCN and multiply by 1.2 if you are hardly active, 1.4 for moderate to highly active, 1.5+ if you're a competitive athlete.

BMR x 1.4 = How many calories you need to eat based on activity level

To lose 0.5lb / week subtract 350 from your DCN

To lose 1 lb / week subtract 500 from your DCN

These numbers are the calories you need to eat in order to lose sustainable weight over 4-8 weeks and look toned for the summer boat season.

Step 6: Only way the above work is if you follow each with equal intention.

- Eat clean unrefined foods

- Sleep lots and get power naps

- Exercise daily

- move and groove

- Eat in a caloric deficit

Boom! Weight loss in a nutshell

"Progression is built through consistency and tested by passion"

JB