Last month I decided to take you on my personal traveling excursion in an effort to show you how you can get lean while traveling or at the very least maintain your fitness program on the road. Since the warm weather is vastly approaching and spring is in the air, which means it is time to get in shape for summer and for some of us the dreadful swim suit season. This year is going to be different because I am planning on getting you excited about pool parties and beach vacations. In fact I’m in the midst of getting ready for my beach vacation and thought what the heck, I will do as last month and take you through my personal 6 week plan on slimming down for just that special occasion.

I think I have an idea what it’s like being you. Now imagine what it is like being me? I’m about to go on a vacation to the beach with 5 other couples. They all look great for their age or any age for that matter. For some strange reason many people tend to feel self conscious around me in these settings. Go figure! Truth be told I have a tremendous amount of pressure to look good at age 48 and I have more pressure on me than most people to look the part! Go figure! The bottom line is that there is a program that will not only work for me but it will also work for you.

Week 1
In week one I increase my weight training workouts from 3 days per week to 5-6 days per week. It is a more advanced program where I train less body parts in a workout and do more for each body part in each workout. For example, instead of working my entire body at one time I might just do chest and biceps. I also will increase my cardio from 3 days per week at 30 minute sessions to 4 days per week at 40 minute sessions. The only dietary changes I make are to increase my water consumption. In fact it becomes my only beverage outside of a morning cup of coffee during the entire 6 week program. In week one is where I basically reduce all my processed carbs such as pasta, breads, cereals and snacks such as baked chips, pretzels, etc… to zero. I also cut out red meat at this time.

Week 2
I’m actually starting to see and feel results. I keep the weight training the same except my intensity is gradually increasing. I rest less between sets and exercises; I increase reps and or weight and in general am much more focused and much less social during my training sessions. I will add another day of cardio. The only diet change is that I am now preparing all my own food with very few exceptions. I might grill chicken, turkey, fish and cook large portions of rice, beans and steamed or grilled veggies. It may be more mental than physical but I actually believe I can see results daily. If I happen to get stuck where I have to eat out, I will generally get everything steamed (refer to my eating out article).

Week 3
Week three is full throttle time. I am now doing cardio 6 days per week at 45 minutes per session. This may sound like it’s from the files of “Larry get a life” but I’m actually using less to no condiments such as ketchup, mustard, seasonings. Don’t get me wrong, they are perfectly fine to use at this time. For me however I want to relearn to appreciate the actual taste of food. We call this eating clean, in my case really clean! Most people are shocked at how you can develop and acquire a taste or distaste for most foods in a short period of time. I know I’m full board when I actually wake up in the morning and can’t wait to eat my scrambled egg whites and oatmeal. I’m not kidding; I actually crave it the way most people crave cake. My goals are clearly defined and with my new mind set I find it much easier to stick to the program. It is all based on my attitude and knowledge of the program.

Week 4
There are very little changes in my exercise program. I’m bringing bottled water everywhere I go. Non fat dairy such as fat free milk, cottage cheese, fat free cheese and yogurt do fit into the program. However I tend to reduce these foods if I don’t feel I’m as lean as I want to be headed into week 4. Maybe it’s the sodium or lactose that tends to smooth me out. Regardless it works for me. My vitamin and mineral packet is a must because as I reduce things from my diet I want to make sure I’m giving my body what it needs so I don’t solely rely on food alone. I’m a huge fan of carbohydrates and tend to eat a full cup at each meal except in week 4 I reduce it in my final meal. Remember I’m eating every three hours a protein, carb and veggie at each meal starting from the moment I wake up. I have a tendency to be rather hard on myself yet by now people can notice a massive change in my body. I am getting comments like you are looking lean, your legs are cut, what are you doing differently to look so good? These comments really keep me motivated. I also notice something very unusual for an overeater such as myself; my cravings for food I’m trying to avoid have almost vanished completely. It is at this time I know my goals will be achieved and I’m more pumped than ever before!

Week 5
In week 5 I am now doing 60 minutes of cardio at each session with an increase in intensity. For example if I was walking on a treadmill at a 3.8 pace I now have increased the incline to a 4-5% grade or a speed of 4.2. Other than that there is not much more to do. I do not add ANY table salt to my food. My waist is getting smaller. If my energy levels get low, then I know I’m not eating enough so I may add a meal, increase my portion sizes or add some carbs back in the later meals.

Week 6
I should be right where I want to be for my beach vacation trip and if for some reason I feel I’m not on schedule I will add a 30 minute evening cardio session here and there. Other than that I’m just letting the program do its magic. This 6 week program is ideal if you have 20 lbs or less to lose. If you have more weight to lose just start out an additional week for every 3-5 pounds you feel you wish to lose. I’m not saying you will or should lose that much weight in a week. If you were to turn this into a 12 week program regardless of your weight reduction goals most of you would see great results. I also recommend a cheat meal once per week if anything to allow yourself a treat for all your efforts.

I hope you will give this spring slim down a try and feel free to ask me questions!