Halfsies Fitness

Ultimate Weight Loss Kick Start

7-Day Kick Start

7-Day Kick Start

7-Day Kick Start

You know everything you need to lose weight successfully, so now it’s time to take action!

What follows is a handy cheat sheet to make sure you don’t forget anything and a plan you can use the first week to get your body burning fat at amazing rates! (Keep using it past the first week to enjoy optimal burn!)

You’ll notice it’s a little vague. That’s because no two people lose weight the same way so you need to adapt it so it works for you.

Remember that it has to fit your lifestyle. So, set it up in a way that you can live with for the long term.

If you have a lot of weight to get off, your results will be higher in the first week. And, the closer you get to your goal, the slower they’ll become. I only mention it so that you don’t get discouraged.

Okay, ready for your first 7 days of the rest of your life?

Prepare for Weight Loss:

 Figure out whether you will fast

  • Calculate your calorie usage
  • Stock up on healthy supplies
  • Pick a fun workout that will keep you energized
  • Connect with others who share similar goals
  • Make sleep a priority

Sample Daily Plan:


  • Begin your morning with hydration – think green tea and water. Also, make a breakfast that has lean proteins and don’t forget to do your yoga.
  • If mornings are easy for you, get in your exercise. Try for 30-60 minutes of cardio and 15 minutes of strength training.
  • Have 5-6 mini-meals, making sure you don’t exceed your calculated calorie count.
  • Get your daily intake of water. (1 ounce for every 2 pounds you weigh)
  • Stay away from sugar and salt.
  • Spend your evening time engaged in some relaxing stretches.
  • Soothe your body even more by drinking a warm cup of tea or reading a good book.
  • Get 7-10 hours of sleep.

Make all seven days like this. Remember, you need to eat well, exercise often and sleep good at night.

Also, keep in mind that you shouldn’t strength train the same muscles two days in a row. So, you can start with upper body exercises one day (such as push-ups and pull-ups) and do lower body the next (like lunges and squats). Use the third day to work your tummy, doing sit-ups and leg-lifts.

Keep this schedule all week and you’ll feel fantastic by the end of day number seven! Don’t forget to reward yourself for a job well done this week so you’re motivated to continue on your weight loss plan.

The Continued Journey

The reality is that this schedule is one that can and should extend beyond the first week if you want to burn the maximum amount of calories possible. You don’t even have to change it once you reach your goal, because it will help you maintain it as well.

The only thing you’ll want to limit is fasting. But, the diet and exercise suggestions can be followed indefinitely to get you the body you’ve waited so long to enjoy.

As long as you keep doing healthy behaviors time after time, your results will be permanent. The key is in consistency.





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    March 2018
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