the3weekdietprogram-blog1

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Learn the underground fat burning secrets of elite bodybuilders, celebrities and fitness gurus who use a little known extreme diet system that literally forces your body to melt away 1-2 pounds of stubborn body fat every single day for the first 7 days and then another three quarter to one full pound of fat every day in the 2 weeks that followed.  A secret that took over 7 years to fully understand and also that Diet and Fitness Industry does NOT want you to know about.

-Losing 23 pounds or more of pure body fat.

-Trimming 2-4 inches of your waistline.

-Going down 2-3 dress sizes.

-Developing a flat stomach.

-Increasing metabolism and skyrocketing energy levels.

-Losing significant inches of fat from hips, thighs, belly and butt.

-Taking complete control over your body weight for the rest of your life.

The body ability to achieve all of this and more in just 21 days?  If you are skeptical you can visit the link below to get a free copy of the book with 47 pages. https://virginiafiles.com/ThreeWeeksDiet

Or you can go here  http://3weekdietsystem2017.com/ and buy the full version of the book.

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You may wonder why you always feel tired? How it gets to the early afternoon and you can barely keep your eyes open? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This could be down to you riding the, very steep, ups and downs of the sugar rollercoaster... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It gets to a point, after you've abused your body for so long with crappy processed foods, that your whole energy system will rely on sugar as it is unable to process energy from stored fat effectively. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This means that when your body has used up the sugar from your morning cereal and OJ you slump and need a pick me up. You then drink a Starbucks caramel Flappe Latte Double Pump Mochachiano Super Dupa Sized 'Coffee'. This provides you with another pile of sugar to keep you going for an hour or 2 then the slump hits again. Then you seek out something high in sugar again at lunch... Does this story sound familiar? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can break out of this and I work with my own clients to get them off this rollercoaster as it will not only improve your day to day mood significantly but all your health markers are going to benefit too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you need to do is simple but it will be hard, especially at first, as you need to start replacing processed foods with whole foods. It's like switching your body from using fossil fuels to solar power, your body will protest, there will be some teething problems and you'll probably sneak in the odd petrol station stop but if you push through and make the change you're going to be a healthier and cleaner version of you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So start making real meals, using the foods we all know we should be eating and you're going to feel so much better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you have that under control then you can choose to eat a treat now and then because you want to not because your body needs It ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Help someone out who's stuck on the sugar roller-coaster and tag them below

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So many are asking about protein powders, best supplements, best exercises for weight loss... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get it, the supplement industry has big advertising budgets and are constantly in your face telling you that you need this supplement or that supplement otherwise you're not going to succeed but this isn't true. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Even the exercises that I keep getting requested for. Simply exercising is good enough and honestly, if you don't want to go to the gym then that's fine too. If a client comes to me and says they really don't want to go to the gym I'm not going to force them in there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, their body composition may suffer a little but there are other ways to get in the output if the goal is solely weight loss and to look good in a T-shirt... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stop worrying about the top of the pyramid and start focusing on the big stuff that's actually going to get you the results over the next few weeks... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ CALORIE DEFICIT - I will say it over and over again but you need to create a deficit in your eating to start reducing body fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Macros - Get more protein. You aren't going to be building muscle when losing weight but you want to hang on to as much as you can so to get your body in the right environment you need to be eating more protein. 0.8 - 1g per pound of body weight is ideal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once these are nailed then move onto the other stuff ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who's concentrating too much on the top of the pyramid? If you know someone who needs to see then please tag them below

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Here are some easy guidelines to follow when creating a healthy meal! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The key to a healthy diet is creating the correct portion size with a good balance of macro-nutrients. Although this guide will not be perfect and you will likely have to have small adjustments to the sizes listed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, it is a great guide for beginners to start eating a good balance of macro-nutrients! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesstips #gymtips #fitness #healthylifestyle #getinshape 

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Do you want to lose weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Above you will find my 3 simple ways to do it... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The ways I used and the ways I use to get clients from #obesetobeast #fattofit or any other hashtag you can think of! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You see there may be other things that play their part in obesity but for 99% of the world, you simply need to consume less calories... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To aid in that I believe in teaching how to make smarter choices: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Going out for a big meal tonight? Skip breakfast and have a small lunch Don't want to give up fizzy drinks? Cool how about we switch to zero calorie? Love pizza? So do I! A full Dominoes can, and often is, worked into the weekly calories ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are tons of ways to continue eating the foods you love and by making small tweaks you end up eating less. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lastly, I believe you need to lift weights. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not only will this accelerate the weight loss but you'll look awesome when you've lost it too! What a double whammy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, a lot of people will try put these 3 things together themselves and struggle like crazy to make it work. That's why I created The 3 Week Diet so that I can help you to achieve your goals in the simplest way possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know someone who should also read this then send them here!

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3500 makes it sound like a HUGELY impossible task ⠀ After all, even after an intense workout out you usually only burn 600-800 calories (if you are working your ass off) ⠀ So how does anyone accomplish fat loss? ⠀ The key is that we need to change your mindset. ⠀ It is human nature to look for a 'quick fix,' but as with most things in life, there is not going to be one. The only solution is persistent hard work (sorry to burst your bubble 😉) ⠀ Introducing the 500 calories per day principle.... ⠀ Burning 500 calories per day is a much more achievable goal. If you can accomplish this via exercise every single day, then you would be on track to burn 1 pound of fat per week. ⠀ It seems like a lot of work to only burn 1 pound huh? Keep in mind that this doesn't take into account diet (which is much more important for fat loss). ⠀ Now let's apply the same principals to our diet: ⠀ Take a look at your current diet plan and make some healthy swaps to limit your calories. (IE Sparkling Water instead of Soda). If you can cut 500 calories/day (which is very feasible) then that would be another pound of fat loss per week. ⠀ Building habits and routines that implement these rules will put you on track to easily lose over 50 pounds of fat in a single year! Crazy what a little change in perspective can do huh? ⠀ Think about the bigger picture and make a realistic plan for you crush your goals. ⠀ Do you think you could manage this? Comment your thoughts down below ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Do you suffer from a little excess skin around the chest? Want to be able to get rid of it? Read on… ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Quite often this is simply caused by excess body fat and some are just unlucky enough to carry more on their chest ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce body fat - Get into a calorie deficit and start forcing your body to burn that excess fat for energy. This is going to work 2 fold for you as you’ll be working to reduce that body fat but by doing this you are also reducing the amount of oestrogen been produced by your body ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Body fat produces oestrogen - you want your body at percentage under 15% anything above this and your body fat is actually promoting the release of oestrogen. This can lead you to grow more tissue around your chest area as that’s what oestrogen is there to do ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Build your upper chest - Before everyone abuses me in the comments, of course, I understand that you can’t spot reduce fat in the chest by hitting it with exercises. The aim here is to fill the top of the chest with the muscle to pull the skin up from the lower chest. This has done wonders for people that have tried it ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stop drinking beer! - The hops used in beer is one of the most powerful oestrogen plants on Earth. It has been shown to massively increase oestrogen in men which can cause an increase in both belly and breast tissue. Think drinking beer is manly? There’s a high chance it’s turning you into a woman. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Know someone who needs to see this? Tag them below

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The premise is very simple. Don't eat until 12 O'clock midday then stop eating at 8pm. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This type of eating has a tons of benefits as you can see from the image but I originally began using it as it makes eating in a calorie deficit so much easier. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Say you're eating 2000 calories in a day and breakfast normally uses 600 of them. Well, now you have 1400 calories for the whole of the day (lunch, dinner plus snacks). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating in this way also frees you up from having to worry about food until lunchtime. This means you can really get stuck into your work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you can consume in your fast: Water Coffee or tea - no milk Zero calorie drinks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So give it a try and see how you feel using it. It won't be for everyone just like anything else out there but for many, this could be that simple switch that rockets you towards your goals! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know someone who needs to see then please tag them below to spread the word ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you have any questions either drop them in the comments or DM me ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As always you need to train smarter not harder!

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Traditionally our diets lead us to a roller coaster of sugar high's and low's throughout the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A high carb breakfast kicks us off and lets us hit that high and feel good for maybe 30-60 mins then we start to drop 📉and look for another high sugar hit... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A chocolate bar? A pretend coffee that's just full of sugar? The office biscuit jar? = That high again ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then before lunch, we start to drop again and the cycle continues... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is terrible for our bodies and particularly our bodies reaction to insulin (The hormone responsible for managing blood sugar levels) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Several studies have found that fasting may improve blood sugar control, which could be especially useful for those at risk of diabetes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In fact, one study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels Meanwhile, another review found that both intermittent fasting and alternate-day fasting were as effective as limiting calorie intake at reducing insulin resistance (https://www.ncbi.nlm.nih.gov/pubmed/24993615). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Being overweight increases your risk of health conditions such as heart problems, high blood pressure, type 2 diabetes and certain types of cancer. Being overweight can also increase your risk for osteoarthritis (joint disease), sleep apnea (abnormal breathing at night) or other respiratory (breathing) problems. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend who'd like this ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health.

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