The no brainer weightloss plan

This simple formula will give you the tools required for achieving your goals without going into too much detail. If you are truly dedicated and are looking to give it 100%, then read and follow part 1, 2, and 3. 

Fat Loss = {Calories Out (burned) > Calories In (consumed)} + Strength training

Attending the Boot Camp classes at least 3 days per week will help improve your metabolism (and much more) and will help you burn more calories, yet it can be very easy to sabotage your progress by eating more calories than what you are burning. That is why we have created this simple protocol for getting your body into the fat-burning mode.

 

Whole Foods Plant-powered Intermittent Fasting:


 

Set an eating schedule - The 16/8 method: Intermittent fasting has been gaining popularity in the past few years and it has created a lot of confusion around a rather simple method. It involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. As long as you don't overeat or consume "bad foods" during the 8 hours, it will allow you to cut down your consumed calories. It can usually take a few days or a couple of weeks to get used to fasting for 16 hours. Once your body gets used to it you are likely to experience an improvement in your mood and energy levels.

90%+ plant-based:

Base the bulk of your diet on whole plant-based foods, eat plenty of veggies and stick to lean protein sources such as plant-based protein, chicken and fish.

Veggies:

  • Broccoli

  • Squash

  • Spinach

  • Kale

  • Lettuce

  • Asparagus

  • Zucchini 

  • Brussel sprouts

  • Cauliflower

  • Eggplant 

  • Alfalfa sprouts

  • Bean sprouts  

  • Celery

  • Carrots 

  • Mushrooms 

  • Green Beans

  • Leek

  • Peppers

  • Salad Greens

  • Artichoke

  • Beets 

  • Cabbage

  • Peas

  • Ginger

  • Radishes

  • Tomatoes 

  • Bok Choy

  • Parsley

  • Rhubarb

Good sources of carbs:

  • Sweet Potatoes/Yams

  • Quinoa

  • Brown Rice

  • Buckwheat

  • Legumes

  • Steel Cut Oatmeal

  • Whole wheat pasta/Protein pasta

  • Sprouted bread

 

Foods to avoid:

  • Alcohol

  • Cheese & dairy (read more)

  • Fast food

  • Processed meat

  • Beef/pork

  • White flour

  • White sugar 

  • Deep-fried foods

  • Soda/pop or juice

  • Candy or sweets

  • Bleached Foods

  • White Pasta and no white rice

Be aware of hidden calories:

Take your time to read through the ingredients of your groceries, you will be surprised to see that many of your favourite snacks/foods are filled with additives, added sugars and fats.

A serving of salad dressing can often contain 150+ calories! when ordering a salad at a restaurant ask for the dressing to be served separately. It's all about being more conscious of the foods we are eating on a daily basis. 

Journal your foods:

If you are not going to journal your foods using my fitness pal (as we recommend in part 3), at least keep track using a notebook, it will help you stay accountable and will give you a reflection of your performance.

 Stick to the plan:

It comes down to one simple thing: How bad do you want it?
It’s time to put the excuses aside and make a real change, one that will last and will affect every aspect of your life, you deserve to feel great, look great and most importantly be confident and have control over your health.

It's only going to work if you put the work in, for the next 28-days you need to give it 100%. 
 

Burke Mountain Personal Training - Certified Trainers in Coquitlam

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UPDATED 

SAFETY PLAN

Nov 9th 2020