My clients love the taste and simplicity. It takes away all the guess work,
time and hassle of shopping and cooking and it provides perfectly
balanced nutritional meals portioned perfectly. Even better…trainers
(you and I) make money when our clients buy the meal program.
Also, we can make money when we sign up our fellow trainers and their
total sales hit certain benchmarks. We make between $60 and $80 for
every 28 day meal program your client purchases and you make $1,200
every time your team sales hit $15,000.

They offer 3 different meal plans between $299 and $389 plus Fedex
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Sign up for free HERE through their affiliate site.

If you’d like to take some of the nutritional burden off of yourself, but still have a revenue source in the process, this is the way to go.

You can sign up for free HERE through their affiliate site, Personal Trainer Food.

Whether you are a high intensity training fitness enthusiast or a professional personal trainer in the field, Master Trainer, Chris Lutz, has the answer for you to help perfect your training experience. A little knowledge goes a long way.

Are you having trouble making progress? Don’t know how to organize a routine? Don’t know how to figure out appropriate resistances to use? Equipment problems? Don’t know how to work with or around an injury? Specific problems with your clients that you train?

Whatever your problem, more than likely the answer is within reach and can be solved relatively quickly and you can get back to productive training.

Master Trainer, Chris Lutz, has been thoroughly involved specifically in HIT for well over a decade professionally being certified when he was only 19 years old and obtaining a college degree in exercise science. He’s been using HIT principles since the age of 14. Through constant academic study, good further technical training from some of the best minds in the industry, several years of management of other HIT facilities, and owning a HIT company currently, put him at Master Trainer status. He has seen and worked through just about every issue relating to safe and effective high intensity training.

Testimonials:

“Chris Lutz has been our personal trainer for 4 years, and in our opinion, you will not find a better trainer with a better program. We’re both turning 45 years old this summer, and are thankful to say that we’re in the best shape of our lives due to our regimen with S.P.A.R.T.A.. Every week for 4 years we’ve done a High Intensity Training (HIT) workout for 30 minutes a session, that’s it. We both have gained strength/muscle mass, and also have lost a significant amount of fat by maximizing our efforts during training sessions and minimizing unhealthy food choices. If you’re looking for a personal trainer who can guide you to your personal best, please give S.P.A.R.T.A. a call.”

June 2, 2008
Tina and Marcus Pluntke

“I am so excited to have found Chris Lutz and S.P.A.R.T.A.! I have worked with other trainers in the past—have spent a lot of money—and have gotten minimal results. In just 2 months at S.P.A.R.T.A. and the program they employ, I am down in weight, up in muscle tone, and thrilled with the results. You know it’s working when others notice a difference in you, too—and that’s just further proof that the knowledge and expertise is what separates them from others in the personal training profession. If you want great results in a short amount of time, look to Chris and his S.P.A.R.T.A. team. You will NOT be disappointed.”

July 22, 2008
Top qualities: Great Results, Expert, High Integrity
Kristine Condie – business owner and busy mom.
training with S.P.A.R.T.A. since 2008, and hired S.P.A.R.T.A. more than once

“I have worked with S.P.A.R.T.A. for over 2 years on conditioning and weight training. They have helped me get stronger, lose weight and stay focused. I highly recommend them to anyone wanting to get in to shape. The president is a great person and really cares about his clients and his work!”

July 7, 2008
Top qualities: Great Results, Expert, High Integrity
David B. Smith – training with S.P.A.R.T.A. since 2007, and hired S.P.A.R.T.A. more than once

“If you ever want to truly make a lifestyle change, have proven weight control results, or tone up S.P.A.R.T.A.’s system truly works! Their personal training regime is doable for anyone at any age. They make the process so simple and so attainable. It’s easy to lose weight and get fit with the schedule. Chris Lutz’s knowledge of anatomy and it’s relation to fitness, and health is extraordinary. He not only gives you a plan, but the why behind it. He is very low pressure with measurable results. I highly recommend S.P.A.R.T.A.. They will change your life!”

April 15, 2008
Top qualities: Personable, Expert, High Integrity
Sharon Inetas – training with S.P.A.R.T.A. since 2008

“I hired Chris Lutz to help me correct 9 years of weight gain and muscle loss due to an out of control thyroid. In the last year I have lost 50 pounds and gained muscle thanks to Chris’ ability to provide a personal training regime that works for me. S.P.A.R.T.A. understands the body and illnesses and worked with me to overcome the obstacles for my specific condition. You have nothing to lose by visiting them for a consultation to see if they can improve your health and fitness level. I guarantee you will be pleased by the results if you follow the program….and who can’t do two thirty minute workouts each week?”

July 6, 2008
Top qualities: Great Results, Expert, Creative
Indra Books – busy business professional combating a medical condition.
training with S.P.A.R.T.A. since 2007

“Chris Lutz is a true expert in his field and is not afraid to shoot down myths about exercise. The workouts he puts his clients through are TOUGH, and they get the job done in a small amount of time. Regardless of your level of exercise expertise, S.P.A.R.T.A. is the perfect solution.”

July 7, 2008
Top qualities: Personable, Expert, High Integrity
Butch Porter – training with S.P.A.R.T.A. since 2007

As you can see people have had a positive and productive experience working with Master Trainer, Chris Lutz. If you’d like to get the same kind of result producing advice, then simply click add to cart below and grab your 1 hour block. You’ll receive an email to schedule your phone call with the Master Trainer withing 24 hours.

Need a new workout? Need a new meal plan? Need personal training business advice? That will all be included should you need it. You will also receive a sizable discount on S.P.A.R.T.A.’s High Tech Training monthly program if you decide to continue.

We have a limited number of time slots so make sure to grab your’s now. This service is not available all the time because he does not work 1 on 1 with new clients any more. Phone consultations are only open for a limited time frame so set one up now by clicking below. As soon as you’re registered, you’ll receive an email to schedule your call within 24 hours.

Be sure to check back or subscribe to S.P.A.R.T.A.’s business of personal training blog for more updates and personal trainer business tools and services.

Lead capture, marketing and promoting yourself and your services…these are all core business practices for you. The eFitnessTracker system helps with that. Imagine having a tool such as a Fitness Analysis to send people to and be able to capture them as a lead. Or just a Contact Us page for someone to contact you and inquire more about what you have to offer. Do you think that could lead to extra sales for you? Check out some demos:

- Fitness Analysis – http://demo2.efitnesstracker.com/?goto=Fitness-Analysis (Modern Layout)
- Contact Us – http://demo1.efitnesstracker.com/?goto=Contact (Classic Layout)

Now what about easily accepting payments online? Setting up recurring monthly payments? Promoting upcoming events such as bootcamps, group classes, etc. and accepting registrations AND payments for those events? Check out some demos:

- Products & Services – http://demo2.efitnesstracker.com/?goto=Products (Modern Layout)
- Events Calendar – http://demo1.efitnesstracker.com/?goto=Events-Calendar (Classic Layout)
- Event Registration – http://demo2.efitnesstracker.com/?goto=Event-Registration (Modern Layout)

You can sign up to get your own site where you can sign up for a no risk free month of full service on a Business Account with PROMO code 1MONTHFREE from the following page (you can cancel anytime with no additional charges): http://www.efitnesstracker.com/home/Subscribe-Trainer.asp
You have options for different color schemes and logo options. Or if you have your own logo/graphics and/or color scheme, this can be used also for setup of your site and is an option to select on sign up.

If you’d like to receive more ways you can multiply your income as a personal trainer, fill in your info below.

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Be sure to check back or subscribe to S.P.A.R.T.A.’s business of personal training blog for more updates and personal trainer business tools and services.

I want to talk about an idea that I had that might be a successful strategy for some of you. Many people wake up each day trying to lose fat and put in a lot of effort to restrict, restrict, restrict calorie intake. The only trouble with this is it’s kind of a negative emotion evoking way to think.

So as I’ve talked with many of you lots of times, your body is not operating on exactly a 24 hour basis so even if you are averaging a deficit over 3-5 days, you’ll still lose. I figure that if you would like to lose 10 lbs, that equals a solid block of 35,000 calories. Start your fat loss with that chunk in mind and each day you are below your limit, subtract that out of the original chunk. If you are in a surplus, add that back into the original. There is a caveat here. You cannot go too low either. If you don’t eat enough and go below your lower limit, ADD that amount back in. Going too low and delving into shutdown mode is just as bad, if not worse, than consistently eating too much.

The idea here is to gradually whittle down that origninal chunk. And because there will be some good days and some ones where you over do it, just keep whittling down. On average, as you whittle down, you’ll lose. The act of whittling down should feel like a success in your mind (like winning a game) versus constantly thinking negatively that you have to restrict what your are consuming, or avoiding foods you like, etc.

Of course, this is going to require that you know what your metabolism is to begin with. Be sure to pay attention over the next couple days as I’ll be putting up another post especially about accurately determining what your specific metabolism is.

Enjoy your holiday with you family and don’t stress about how much you are consuming. If you’ve been doing well up until now, you should have a nice deficit built up and a bigger cushion going into the big day. We’ll get right back on track after the holiday is over.

1.What makes you different?
S.P.A.R.T.A. trainers follow the company’s philosophy when it comes to designing programs and they do it with the end goal in mind. We provide routines that are safe, effective, and efficient. We guarantee your results and best of all, you get the effectiveness of an hour long workout in half the time.

2.What is your philosophy on training?
S.P.A.R.T.A. Training™ is a philosophy of exercise built around the principles of intensity, recovery, and progression. While there are certainly more elements to fitness, these few principles provide a useful framework for achieving your fitness goals. It is adapted from earlier forms of High-Intensity Training (HIT), and is actually one of the safest and most respected methodologies used today. Founded in the 1970′s by Arthur Jones, it has endured the test of time and dozens of peer-reviewed scientific studies. Today it is used by many professional and NCAA athletic teams, and is even used in the treatment of diseases such as Osteoporosis and Diabetes. The S.P.A.R.T.A. Training™ philosophy has proven safe and effective in nearly every demographic, proving successful for Osteoporosis patients in their 80′s, professional athletes in every major sport, and every one else in between.

3.What are the benefits of your service?
There are 13 specific and measurable benefits. Read “Benefits of Strength Training” on our Methodology page.

4.Who uses your training style?
S.P.A.R.T.A. Training™, adapted from earlier forms of High-Intensity Training (HIT), is used by a number of universities, professional sports teams, and the US Military. See specific teams in our blog post: High-Intensity Training (HIT) Used by Sports Teams.

5.How quickly will I notice results?
Each person is different, but generally speaking, some results are immediate. You can lose a couple of pounds by the end of the week if you control your calories at the level we set for you. Adding lean tissue may take a little longer. It may take 6-8 weeks although we’ve seen some gifted people pack it on in just a couple of weeks. We’ve even had clients report that they felt leaner even after just one workout. The idea is to get a little better in some way each workout.

6.I am a woman. Will I get bulky muscles?
No, women don’t have the same hormonal ability to put on a large amount of muscle tissue. Although some increase in lean muscle tissue is critical to increasing metabolism, improving shape, and improving bone density – all important benefits of resistance exercise specifically for women. Women may actually stand to gain more from resistance training than men. On average, I’ve seen women put on 4-5 lbs of lean tissue which can translate into a nice change of feminine body shape and a significant uptick in daily metabolism.

7.I am a man. Will I get bigger muscles?
Yes, if that is one of your goals. We can customize your routine to specifically target the maximum amount of muscle gain or angle the effort toward other adaptations. The S.P.A.R.T.A. Training™ philosophy is derived from multiple sources, one of the major ones is Nautilus. In recent history Nautilus produced large increases in muscular size and strength on many men including body builders like Dorian Yates, pro athletes like Dick Butkus, and many other average men using this philosophy.

8.Where do you train?
We train our clients in their homes, offices, or any Fitness First location in the D.C. Metropolitan area. We also offer online training and phone consulting for clients outside of our normal service area.

9.How often will I train?
Our workouts are often performed 2-3 days per week with an appropriate amount of recovery days in between workout days. It is a myth that you need to spend hours 5-6 days per week in the gym. At S.P.A.R.T.A., you’re trainer will strike a balance between the right amount of work for your personal maximum physical gain.

10.What are your refund, cancellation, and liability policies?
We will happily refund you for any unused sessions if you are not happy with the service.

11.Do you offer Area/Sport Specific Training?
Absolutely. Smiliar training methods are used by the un-defeated 1972 Miami Dolphins, World Champion Body-Builders, US Olympic Athletes, dozens of NCAA athletic programs, and even the industry’s leading researcher, Wayne Westcott, Ph.D. (a member of S.P.A.R.T.A.’s medical advisory board) Nearly 40 years of peer-reviewed research and anecdotal evidence have proven the merit of this protocol for improving sports performance and conditioning. S.P.A.R.T.A. specializes in Ice Hockey and Mixed Martial Arts strength and conditioning programs. We work with high school and professional athletes participating in a variety of sports. More about area specific training offerings.

12.What special populations/areas do you work with?
Our trainers are experienced in the following areas:
•Osteoporosis
•Rheumatoid/Osteoarthritis
•Post-rehabilitation
•Orthopedic problems
•Paralysis
•Lower back pain
•Neck pain
•Hypertension
•Obesity
•Cardiovascular/heart disease
•COPD
•Parkinson’s
•Fibromyalgia
•Thyroid and other Metabolic conditions
•Pre/post natal women
•Seniors
•Military, law, fire, and EMS personnel
•Adolescents (6 years and older)
•Athletes of all ages
•Diabetes/Pre-diabetic
•Orthopedic problems

13.Do I also have to do separate cardiovascular conditioning?
No, not unless you want to. Because S.P.A.R.T.A. Training™ is a form of circuit weight training, your cardiovascular system and muscular systems are working simultaneously. This is the reason the workouts can be maximally effective, but performed in half the time. Your trainer will carefully prescribe your appropriate amount of exercise based on your initial consultation. Should you choose to do additional activity, you certainly can, and we will help you to incorporate it so as not to delve into overtraining.

14.Don’t I need to stretch to maintain or improve my flexibility?
Stretching is sometimes part of a client’s routine, but generally enhanced flexibility can be obtained through strength training alone. In fact, many women are hyper mobile in which case, more flexibility is not desirable. Building integrity around the joints should be of prime concern. Your trainer can perform 2 simple tests to determine if you are hyper mobile.

15.Is there a difference between exercise and other activities?
Yes, exercise is something that is planned and structured to obtain a desired adaptation or result. Activity is nothing more than movement. Some activity is exercise, some is not. Exercise should be helpful and productive, never harmful or counterproductive. One of the major reasons we perform exercise is so that you can continue to do, or go back to doing, the active things that you love. We don’t try to combine the two because an effort to do so will never reap the full benefits of either.

16.What do I need to bring to each training session?
Be sure to dress in a cool, comfortable fashion. Usually sneakers, shorts, and a t-shirt will do. We must be sure to mitigate heat production appropriately during exercise. Although some clients enjoy the feeling of working up a good sweat, it is not always desirable. Hot, humid, or rainy days may produce high heat production during exercise sometimes leading to light headedness or nausea. Be sure to dress cool!

17.What kind of equipment is used during a typical workout?
S.P.A.R.T.A. Training™ involves circuit training using all tools available. A routine may be predominantly machine based with other exercises being incorporated through other modes such as cables, barbells, dumbbells, body weight, and manual resistance. All modes have pros and cons and each has it’s place dependent upon what the client prefers, their proficiency, and availability.

18.What is a typical Personal Training session like?
See the Personal Training page for a description and short video.

19.What is a typical In Home Training session like?
See the In Home Training page for more information.

20.What is a typical Online Training session like?
See the Online Training page for a FREE tour.

21. What is a typical Boot Camp training session like?
See the Boot Camp page for more information.

22. Is there a nutritional component to your program?
Yes, you will get ongoing basic support from your trainer and we have registered dietician services available as well. Use our FREE calorie tracker for accurately tracking calorie consumption to stimulate fat loss.

23. What education, instruction, and experience do the trainers on staff have?
We have a Master Trainer and all staff trainers are Certified Personal Trainers (CPT) that have undergone advanced training beyond the normal certification with a Master Trainer.

24. Is this something the trainers like to do and are passionate about or is it just something they are doing in the meantime?
Our Master Trainer and founder, Chris Lutz is in his 11th year of professional instruction. He personally teaches the philosophy to all of the staff trainers. At S.P.A.R.T.A. we are looking for trainers that would like to make training a long term committment or career choice.

25. Are records kept of your progress and body measurements?
Yes, we keep accurate records of your daily progress and any other pertinent information. We will be able to look back and see where you have come from and we do regular assessments in the form of metabolism, body fat %, circumfrence measurements, and body weight.

26. Lastly, can they GUARANTEE YOUR RESULTS?
Yes, because our philosophy has stood the test of time, been through the rigors of the scientific process, and is currently used by many high level organizations world wide, we can happily say that if you follow our program, we can GUARANTEE your good results.

How can I get more information?
Ask us a question through the “Ask a Trainer” form or contact us though any traditional method or major social media outlet.

As part of a FREE gift to them, I included my latest ebook:

Maximum Fat Loss, Minimum Time: 4 Simple Steps to a Tight, Lean Body.

But today I’m including it for you too. You can download it right off of our home page.

I also teamed up with John, of Hillebrand Financial, a Financial advisor and Jesse Mejia, of MBA Catalyst a motivational speaker. It was a great presentation. We find that most people are very successful in one or two of these aspects of their lives, but rarely all of them. It was great information to become a more well rounded and successful person in general. We’ll be out in the area more in the future.

Talk to you later. Have a great weekend!

P.S. – I almost forgot, that’s only good through the weekend. On Monday morning (11/23/09), the price of that book goes back up to $9.95. Get it today while it’s FREE.

P.P.S. – If you’d like to know more about our presentation on Health, Wealth, and Life and get another FREE Ebook on the 8 biggest wealth builders, go here.

When you exercise, your body pulls glycogen from the muscles. Glycogen is your body’s storage form of glucose or sugar, which is the primary fuel for exercise depending on the type and the intensity level. If you workout at a higher intensity or are involved in anaerobic exercise (short, powerful bursts of energy such as strength training or certain sports), then your body primarily uses glycogen for energy. If you are involved in low or moderate intensity exercise, your body will use fat along with glycogen for energy. Once you are done exercising, you must replete the glycogen. If you don’t, you won’t have enough energy to do your next workout or the one after that. Or maybe you will but your performance will be less than ideal and you won’t last as long as you might usually do. So bottom line, you must replete that glycogen!

You have a window of opportunity to replete glycogen and ideally it’s within 30 minutes. Within that 30 minutes when you finish exercising, you should have a snack that is comprised of carbohydrate and protein. Ideally you don’t want carbohydrate that is full of fiber because fiber slows digestion. You actually want the carbs to be digested rather quickly so they get to your muscles. Protein is important to include as it helps your body digest the carbs and it allows your muscles to absorb the glucose for storage.

A client of mine came to me with 2 goals. She told me that she wanted to win races (she’s a triathlete) and she wanted to lose some weight. One catch though….she wanted to keep her Starbucks skim caramel macchiato in her diet. When it comes to weight loss, that might be something that would need to be cut out more frequently than she would have liked. However because she already exercises regularly, I encouraged her that the ideal time to include the Starbucks coffee would be right after her workouts. It includes carbohydrate from the syrup and protein from the milk. Of course there are other snacks that are of better quality nutrition however keeping this coffee in her diet is extremely important to her. So we made it work to her benefit. If you like to eat foods that contain a lot of simple sugar, the best time to do that would be after a workout. You still need to control the portion size however make consumption of these foods work to your advantage. For example, if you like to eat chocolate, have 1 or 2 small pieces along with some milk as your post workout snack.

A few other suggestions for snacks include: a glass of chocolate milk, cottage cheese and fruit, a cup of yogurt, a toasted bagel with slices of cheese on top, a sandwich with turkey and cheese, or a piece of fruit and a glass of milk. Of course these are just a few suggestions. Think about what you like to eat and be sure to get a combination of carbohydrate and protein after your workouts to reward your muscles for their hard work. You’ll notice the difference in your strength and muscle tone for eating a proper snack after exercising.

Chris here again. Thanks Stephanie for contributing this piece! I’m especially in favor of the glass of chocolate milk after a workout. Next to crab legs, that’s my second favorite thing on the planet as far as food goes. Stephanie is the dietician I have chosen to work with (after years of looking) for S.P.A.R.T.A.’s nutrition program. Her website is SMull Nutrition. Current S.P.A.R.T.A. clients ask your trainer about how to set up your initial meeting with Stephanie to get on a guaranteed results nutrition regimen!

This is an absolute must read for anyone taking or that has taken weight loss products that they assume to be natural or herbal. These products are quite pervasive in the market lately and chances are many people are consuming them daily thinking that they may be harmless because of those natural or herbal labels. The FDA’s list has grown to 72 of these products that contain undeclared and ACTIVE pharmaceutical drugs.

Read FDA Uncovers Additional Tainted Weight Loss Products

S.P.A.R.T.A.’s position is that with proper education and calorie control, reasonable and safe fat loss will occur. There are very few supplements we might recommend outside of multi-vitamin and fish oil or calcium. Many of these products labeled thermogenic are stimulants at best. If you have questions about this subject or something similar, we can refer you to a registered dietician who can provide a more detailed answer.

First and foremost, fat loss requires a calorie deficit. What does this mean? It means that we have to figure out how many calories your body needs to maintain your weight. You can use a formula based on your height, weight, age, and sex to determine this number, but a better way is to perform an accurate metabolic test using the Body Gem. Ask a S.P.A.R.T.A. trainer about how to set one up. From that number, we can determine exactly how many calories you need to LOSE fat. In the short run, this is the one and only thing that matters in terms of fat loss. These calories can come from anywhere as long as they are within your limit. It could be pure chocolate, but if an average size woman ate about 1400 calories of it, she would most definitely lose fat. Obviously, not the best nutritional thing to do, but calories are how your metabolism is measured and it doesn’t matter where they come from. If you put your body in a deficit, your body has to use its stores (fat) to make up the difference and keep you alive assuming you are not too low and in shut down mode.

Step 2.

Get some of each of the food stuffs at each meal and snack. Now we get into a little more detail and a little more long term effects. There is a lot of talk lately about Carbs causing an insulin spike and triggering fat storage, etc. That’s all true, but it’s a half truth. As long as there are not too many calories and you have a nice mix of some good carbohydrates like whole grains (containing fiber too), some lean proteins, and some good fats, you will slow digestion and hold off an insulin surge. You will also feel more full for a longer time. A mix of anywhere from 40-30-30 to 60-20-20 is acceptable. But, don’t get hung up on percentages. The simpler, the better. If you are going to track anything closely, make it where it will count most, the calories. The good carbohydrates should be the slight majority and about equal amounts of protein and fat. Not equal in volume, but calories. Fat has more than twice as many calories per gram than protein or carbohydrate. Just a dash of an oil can be equal to a few ounces of lean meat. Or if you have an oily fish like Salmon, you may kill two birds with one stone and get your protein and good fats in one shot. Couple that with some good carbohydrate and/or some veggie, and you have a meal. It’s the same thing with snacks, a small handful of something like peanuts has good vegetable protein, nut oils, carbohydrates, and fiber to boot. It’s a perfect snack in its own package.

Step 3.

Lastly, eat a variety. You don’t want to eat exactly the same thing every day. You will have your preferences that you like, but you should not consume the same regimented meals every single day. If you do that, you leave yourself open for nutritional deficiencies. If you follow my 3 steps here, you should be reasonably nutritionally sound and supplementation really isn’t much of an issue. I might suggest a multi-vitamin for insurance purposes to fill any gaps, but that’s about it besides taking fish oil for its numerous benefits on every cell in the body.

I’ve had my most success with this simple 3 step approach with many of my one on one clients. Some have lost 60-70lbs using this simple strategy. Once you know these principles, you should feel empowered that you now have the knowledge to control your body weight throughout your life. In the long term, we might need to go into a little more detail about metabolism if you lose a significant amount of fat like that. That is something any S.P.A.R.T.A. trainer would be happy to discuss with you. Feel free to use the “ask a trainer” feature on our website. Of course, in addition, it is absolutely critical that you do some proper resistance training to at least maintain your lean body tissues to preserve your metabolism. If you lose those, your metabolism will be lower than if you had done nothing at all. More information about nutrition and testing your metabolism.

Breakfast: Shake
Ensure or Boost- 250 cals.

Snack: 1 med. Fruit – ~100 cals.

Choice for Lunch: Sandwich- 320 cals.
- 2 slices low cal. Wonder Wheat Light bread- 80 cals.
- 2 oz. sliced turkey- 60 cals.
- 1 slice sharp cheddar cheese – 80
- 1 Tbsp. mayo- 100cals.
- Optional: Mustard

OR Chef Salad – 320 cals.
- From any restaurant or make at home.
- 4 oz. Chicken strips-160 cals.
- 2 Tbsp. of dressing of your choice at the most.-150 cals.

Snack: 1 Nature Valley Sweet N’ Salty Nut-170 cals. (or similar)

Choice for Dinner:

Healthy Choice Classic Meat Loaf-300 cals.
1 slice Wonder wheat Light with 1 tbsp Smart Balance Light-85 cals.

Healthy Choice Chicken Parmigiana -340 cals.
2 Hershey’s kisses-50 cals.

Healthy Choice Creamy Garlic Shrimp-240 cals.
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.
3 Hershey’s kisses-75 cals.

Healthy Choice Country Breaded Chicken-370 cals.

Healthy Choice Beef Tips Portobello-260 cals.
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.
2 Hershey’s kisses-50 cals.

Healthy Choice Sweet Bourbon Steak Tips-290 cals
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.

Healthy Choice Chicken Fettuccini Alfredo-290 cals.
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.

Guidelines:
* Eat frequently.
* Stay on meal plan for 14 days.
* Drink lots of water or have non-caloric beverages with meals.
* Sleep, rest, and recover adequately.
* Perform S.P.A.R.T.A. Training™ 2-3 non consecutive days of the week (M,W,F).
* Give yourself one day off (Sunday?).
* Go to the store on Sunday evening and get everything you need for 2 weeks.

What to expect:
Dramatic fat loss! Some water loss. A little hunger is OK. Your body will adjust to the significantly less amount of calories it is receiving after 2 or 3 days. However, you may feel full by eating so frequently and so much volume. Plus, water will be helpful in promoting that feeling of fullness. This is the simplest, shortest, and most effective short term diet I have ever seen. It is meant to be a short term jump start, but the eating principles can be carried out for the long term. It is relatively low calorie so it might be advised after the first 2 weeks to gradually adjust calories back up some so as not to lose any lean mass and go for a more gradual fat loss.

Shopping list:
* (2) cases of Boost or Ensure 250 calorie shakes.
* (12) medium assorted fruits.
* (1) Loaf of Wonder Wheat Light Bread.
* (2) Packages of roasted turkey sliced meat.
* (2) Packages chicken breast strips.
* (2) Packages of sliced sharp cheddar cheese.
* (1) Small bottle of Real Mayo.
* (1) Tub Smart Balance Light Buttery spread.
* Optional choice of any mustard.
* (3) Heads of lettuce.
* (1) Box Nature Valley Sweet N’ Salty Nut bars.
* Bag of Hershey’s kisses.
* (12) Healthy Choice full meals listed above.