
That means you still have time to achieve the body you wanted back in January only, and only if you follow this one rule;
Do what is prescribed below EVERYDAY. Not 39 out of 43 days, 43 out of 43 days. EVERYDAY.
Here's your list:
1 - As soon as you get up in the morning, have a large cup of hot water and lemon juice. It aids digestion, cleanses your system, boosts your immune system and aids in weight loss through fighting hunger pains but the main reason you'll have it now is basically to start the day off well which will hopefully carryover to the rest of the day. And basically zero calories.
2 - 5 to 10 minutes after your lemon drink, do 20 minutes of exercise. I don't care what it is and yes you'll have to get up earlier, but plan something out. We have a few home workouts you can do here, here, here, here, here and here.
3 - Sometime after dinner but before bed train again for 10 minutes but make this easier then the morning. Walk around the block. Go for a short bike ride. Jog around the house. Whatever you choose to do make it continuous.
4 - Go shopping. Every week. Make a list and anything that comes in a box, leave on the shelf. Lastly only eat what's in the house so don't eat out for lunch or dinner. Fresh meat, veggies and fruit will fill your trolley and pantry everyday til the fat man comes and realises you've left him a carrot instead of cookies this year.
5 - So I've been pretty strict but the reality is you've done nothing in 10 and half months so you don't have much wiggle room or time to cheat on your diet and exercise but I will give you this way to make it up.
With 43 days left you have 86 training sessions to complete before Christmas. At 3 meals a day you have 129 meals to get in or at 4 meals a day 172.
I'll let you slide with doing at least 90% of this which means you need to at a minimum, 77 training sessions and have 116 or 155 meals in that time. Meals of foods not found in boxes, bakeries or fast food outlets.
So there it is, you're Christmas shape up blueprint. Follow this as it's written and there's no reason why you can't be 3 - 5kgs lighter come Christmas morning.
Be sure to join up at our Facebook page to let us know how you're getting on and any questions you have to make sure you reach your target this year!
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