SAMPLE DAILY DIET ROUTINES
8-Week Intense Slimshot System Induction Sample Plan
What follows is sample full week of Slimshot System eating program, along with a single day (Monday) of structured fasting. You’ll notice it contains all the elements discussed including sample food choices as well as optimal mealtimes. Just remember that this is a sample adjusted for an otherwise completely healthy non-pregnant or nursing woman of average height but with 30lbs of excess fat to lose. If you are larger or smaller in stature, or a man, you’ll naturally have to make some adjustments in terms of the number of calories at each meal. In addition, selected are some fairly standard food choices. If you have a food allergy or intolerance to a particular food listed, or if you just prefer something else, as long as it is about the same in terms of health and calorie density, just switch it out. Again, just use the sample as a general guideline for yourself in order to construct your Slimshot System eating routine.
Non-Induction Slimshot System Go-Forward Sample Plan
Once out of the induction phase, you’ll need to craft a sustainable go-forward eating plan. TheNon-Induction Slimshot System Go-Forward Sample Plan is merely general example of actual applications of the Slimshot System diet and may not necessarily apply to you. For example, although we differentiate programs between exercisers and non-exercisers (of course preferring that you exercise) in terms of maintenance verses fat burning, there are still an infinite number of variations of individual preference. In other words, a 250lbs. male might need considerably larger servings sizes than the smaller serving sizes for a 135lbs. female. Nonetheless, the food choices and nutrient categories are the same. Remember that the Slimshot System diet is not focused on pure calorie counting, percentages of macronutrients, or ratios of foods to one another. Instead, the Slimshot System diet is a healthy eating plan that works in conjunction with the entire Slimshot System to drastically and quickly reduce body fat and keep it off. In this example, note that the structured fast day is eliminated, evening cardio is reduced to 3x/week and then only on weekdays.
SAMPLE DAILY WORKOUT ROUTINES
Beginner and Early Intermediate Bodyweight Routine
Bodyweight workouts are perfect for fat burning beginners and even intermediates, especially those that are not quite ready or inclined to walk into a gym. The following are basic cardio and bodyweight resistance workouts that can be performed at least three times each week, with the cardio portion five days a week.
Intermediate Machine Routine
When you are ready to enter the gym, machine weight workouts are a good next step. The following are basic cardio and machine weight workouts that can be performed 2-3 times each week, with the cardio portion five days a week.
Advanced Free Weight Routine
When you really get comfortable with the machines and feel you’ve mastered your flow through the different stations, you may want more of a challenge. That’s not to say that you have to make a move to free weights, only that it is an option and the next step in advancing exercise challenges. The following are basic cardio and free weight workouts that can be performed 2-3 times each week, with the cardio portion five days a week.
Fitness Center Spilt Routines
For those that have a bit more time in their schedule to frequent the gym, a split routine, where you are covering the entire body no more than twice per week, but no less either, can be highly effective.
Beginner Fitness Center Spilt Routine—The following beginner fitness center routine utilizes a “push-pull” approach. This most basic and highly efficient way of training is great for the beginner who wants a challenging combination workout that is easy to follow. Using this approach, the training of different muscle groups is divided along the lines of those muscles that primarily push and those that primarily pull, along with a separate full session of just cardio and abs. All three days can be completed in succession or with a day or two in between. Just try to complete them in succession and then remember to take two days off after completing all three days. The rest is as important as the workout!
Intermediate Fitness Center 3-On/1-Off Split Routine—The following combination routine is quite a bit more challenging than the beginner push/pull concept, so be sure you are ready for the challenge. Because some muscle groups are larger than others (i.e., legs and back) they require more focused training than smaller muscle groups (i.e., chest, shoulders, triceps, and biceps). As a result, the 3-on/1-off concept couples the larger muscles with the smaller muscles so that greater emphasis can be put on toning and shaping the muscles that make up the most of your shape. This is actually an advanced concept that is carried through to expert routines, but here you get the first taste of it in the 3-on/1-off intermediate routine. Make sure to take at least one day off after completing each cycle. This way you have variety and your routine will be different on the same day of a subsequent week. Note that if you only take one day off and continue to diligently repeat the cycle, that’s awesome and I congratulate you. But you probably will need two days rest after a while, so pay attention to your body and its need for rest and recovery. Don’t be afraid to take a couple days off on this routine, especially if you’ve been at it hard.
Advanced Fitness Center 4-Day Split Routine—The following routine is what is called a “4-day split”. It allows you to split up the training of the different areas of your body on different days over a four-day cycle with a day of rest in between. The result, since there are seven days in a week and the training days are four followed by a day of rest and repeating the cycle on the sixth day, the schedule is always variable. In some ways it provides a welcome variety and keeps things from getting stale. The only issue is that you must have quite a bit of flexibility in your schedule to do this. This is a more advanced method of sculpting and shaping the body because, by covering the entire body over four days, you can focus the intensity of your training on improving only the specific areas you are concentrating on that day, and not have to worry about other areas. The split routine is a far cry from the routines that expect you to cover the training of your entire body in one day. The only thing is that you really need to be in top condition to do it and get something out of it. Because the daily routines are short in duration, simple in design, and allow for a great deal of rest before doing the same workout again (one week, to be exact) you really need to work with extreme intensity and really push your body or it won’t work for you. Simply put, you can’t have a laid-back attitude doing a 4-day split routine and expect to see much of a difference in results.
The following routine is a mix of cardio, mostly free weights, and a few machines mixed in. It calls for four days per week, starts with a ten-minute cardio warm-up of your choice, and requires a rest interval between sets of one minute. Keep the routine challenging be making sure to advance the weight when appropriate as your strength improves.