I could have written a 5-month plan, but I wanted to fast-track his results - and YOUR results - because research shows people who start losing fat quickly get better long-term fat loss results as well.

2. Losse weight and get noticed
in two(2) weeks
Where your tight clothes in two week

3. I recently stopped by the new house of an old college
buddy to meet his fiance and new baby boy. He's getting
married in 5 months time and we had to have a serious
chat.

4. You see, he's gained 25 pounds since the birth of his son.
He really fell off the wagon. But he's taken the first and
most important step by admitting things have to change
and so we sat around for over 2 hours in his backyard on
a beautiful day and hammered out this plan.
I could have written a 5-month plan, but I wanted to
fast-track his results - and YOUR results - because
research shows people who start losing fat quickly get
better long-term fat loss results as well.
So here's your complete 14-day FAST-TRACK guide to fat
loss (if you like it, please forward it to a friend or print them
off a copy too):

5. Day 1​ - Stop Everything to Plan, Shop, & Prepare This
Meal Plan
I hope you're reading this on Sunday, because I want you
to plan, shop, and prepare today. If it's Monday, skip your
workout and do this instead - it's THAT important.

6. And I don't just mean planning what you are going to eat
for dinner. I mean planning what you are going to eat for
every meal for the next 2 weeks.
Don't tell me that's too hard. After all, most people with
lean physiques stick to a relatively similar diet for 90% of
their meals and then enjoy a random cheat/reward meal
10% of the time.
So your schedule might go like this:
Breakfast - 2 eggs, 1 slice rye toast, 1 apple, Green Tea,
fish oil
Snack - 1oz raw almonds, 1 pear, Green Tea
Lunch - Grilled chicken/salmon or black bean salad with
spinach, onion, peppers, mushrooms, etc., 1 banana or
bowl of cherries, 2 cups unsweetened iced tea with lime or
lemon
Snack - Unlimited raw vegetables and hummus
Dinner - Protein and vegetables and fruit...so this could be
a small piece of steak, chicken, or fish, along with your
favorite vegetables, and a bowl of your favorite fruit.

7. Or it could be the veggie dinner I had last Monday of
quinoa with red pepper-cashew sauce and avocado
wrapped in kale leaves.
Or it could be wild rice with beans and avocado and salsa.
That schedule won't change much, with the exception of a
slight variation in your main course at dinner, right? And
then once per week schedule a meal of your favorite food.
Everyone can stick to this plan for 14 days, and this tip
alone will help you lose 5-12 pounds of fat in just 2 weeks.
And this is also how you'll need to eat for the rest of your
life. It's not hard, it just requires a little practice. Keep at it
and never, EVER give up.
Alright, so to review, here's your 3-step guide to Day 1.
i) Plan your meals.
ii) Shop for the food.
iii) Prepare the food (cut everything up, put in the proper
trays, cook food if necessary, and get it all packed up for
work)
In addition to planning out all of your meals, you must also
start keeping a food journal (you could do it online too),

8. because studies show that keeping a food journal will help
you lose fat faster.
Next, make sure you do 60 minutes of activity today AND
take a "before" photo along with your weight, body fat (if
possible), and measurements of your waist, hips, arms,
and thighs. Continue to weigh yourself every other day, as
research shows that frequent check-ins lead to greater
weight loss.
Day 2​ - Attend An "Online Fat Loss & Fitness Seminar"
You must set EVERY workout and activity session as an
appointment with yourself that you must keep - just like a
doctor's visit. Let nothing, except real emergencies, come
between you and your workouts.
Today you're going to do a short, burst exercise workout.
Now if you are currently using long, slow, boring cardio to
lose fat, stop that bad habit immediately and switch to
short, burst workouts.
If you need to learn more about short, burst workouts, go
to YouTube and search for interval workouts. While you

9. are there, look up my "Diet vs. Exercise" video series to
see why diet is much more effective for fat loss than
cardio.
If you are a beginner, please start conservatively. But if
you have been working out for a while, the next 3 weeks
are your time to step your workouts up a notch.
Day 3​ - Write Your Way to Fat Loss
First, you must schedule 60 minutes of easy to moderate
activity. I'll talk about that in a second, but you can do
anything from a 60 minute walk, a yoga session, a light
bodyweight and stretching session, an hour of playing with
your kids, or playing an easy game of your favorite sport.
Don't go too hard, but stay active.
You must also carve out 30 minutes to sit down and write
out 3 short term goals and 3 long term goals. Write down
EXACTLY what you want to accomplish in these 14 days.
After that, write down what you want to accomplish in the
following 90 days.
Once you've done that, you're going to prepare a contract
with yourself promising to take the steps necessary to

10. achieve these goals. Sign the contract and review it
everyday to keep you on track.
Day 4​ - Recruiting Day
Today's another short burst workout. Make sure you are
using a professionally designed structured and proven fat
loss workout, rather than just "winging it" or using long
slow cardio for fat loss.
You'll also spend time today recruiting for these 3
components of your fat loss social support team:
- Nutrition buddy
- Workout partner
- Fat loss forum accountability buddies
Research shows that recording your nutrition in a food
journal and having someone review your meals increases
your chance of losing fat.
Another study found that if you workout with a partner who
is losing fat, then you'll have a greater chance of losing fat
as well.

11. And finally, a third study found that the more often
subjects checked into an online fat loss forum, the more
likely they were to lose a lot of fat.
Get your team together and you'll get more results - faster.
Day 5​ - The 60 Minute Solution
Why am I telling you to get 60-minutes of activity on your
off days?
Well, to be honest, I do NOT expect you to burn massive
amounts of fat with easy, off-day activity.
However, every minute you spend moving, you are NOT
snacking! I know the biggest problem you will have is your
diet. So instead of snacking in front of the computer or TV,
spend your free time away from food. That's the simple
secret to the 60 minute solution.
So get 60 minutes of activity on Day 5.

12. Day 6 ​- The Challenge
Your 3rd workout needs to be a challenge workout so that
you can improve your performance each week. In fact, you
should set at least one personal best in each workout. If
you improve your performance, your physique will improve
as well.
Day 7​ - Diet Check-In and Reward Meal
Congratulations, you've made it through 7 amazing days
of fat burning. Today you're going to double check your
nutrition plan by reviewing your food journal.
If you haven't already done so, eliminate all liquid calories
and replace with water and Green Tea.
If you need to learn more about nutrition, start using the
free service called Fitday.com. It will help you track your
calories.
And if you're really struggling to avoid night eating, try this
tip. Place a small mirror on your fridge door. Research
shows that subjects consumed fewer calories when they

13. did this because it will remind you to make smarter
choices.
Finally, as a reward for all of your hard work, you can treat
yourself to your favorite meal. But that doesn't mean
gorging. It simply means having a normal meal of your
favorite foods to give you a mental break from your plan.
When the meal is over, don't go back for seconds. Get
right back on the 14-day plan instead.
Days 7 & 8 are also 60 minute off-day activity days.
Day 8 ​- Review your goals.
It's no good to write your goals down and then forget them.
Review them at least weekly, if not daily. Heck, carry them
around in your pocket and look at them at every meal.
As you workout, visualize yourself reaching your goals.
Believe in yourself, keep a positive attitude, stay motivated
and you'll continue to make fast fat loss progress every
day.
This will also be another great day to plan, shop, and
prepare.

14. Day 9 ​- Take It to Another Level
Week one was great, but with only 5 days left it is time for
you to step it up again. This time I want you to hire a
trainer for just one session to make sure you are doing all
the exercises correctly and training as hard as you can
(safely, of course).
Add this trainer to your support team. And by the way, a
good trainer should be able to estimate your body fat
better than any of those "fat scales" you can buy at a
store...so get them to check that too.
Day 10 ​- Plan Your Next Shopping Trip
Today is another 60 minutes of off-day activity, and you'll
also work on improving your nutrition even more. What I
want you to do is focus on eating more from the Fat Loss
Foundation.
The 3 components of my Simple Nutrition Fat Loss
Foundation are raw fruits, vegetables, and nuts. Research
shows that eating more of these 3 foods will help you lose

15. weight better than a diet that is low in fruits, vegetables
and nuts.
Make an effort to eat one new fruit, vegetable, and nut
each week during your between meal snacks.
If you aren't already eating grapefruit, try one today and
see how it helps fill you up (because it contains a lot of
soluble fiber called pectin). Add a new vegetable - such as
broccoli, cauliflower, or asparagus - to your dinner. And try
walnuts or pecans instead of almonds at your morning
break.
Slowly but surely increase the fiber in your diet until you hit
the recommended amount of 35 grams per day.
And I hope this goes without saying, but you should have
eliminated all foods that contain added sugar. That is one
the simplest yet most effective nutrition changes you can
make.
Day 11​ - Recruit Again
Add a new member into your social support team, such as
a new workout partner or healthy-eating partner. This will

16. add strength to your commitment. If possible, join a
transformation contest online, or start one among your
friends or co-workers.
But when you do that, keep in mind that you want to help
other people succeed. The more you can help others lose
fat, the more you will help yourself as you share what's
working with your friends and they show you their fat loss
secrets too. Stay positive, and you'll build a powerful fat
loss team.
Today is also another fat loss workout day, so give it your
best.
Day 12​ - Check-In Time
Today you'll re-measure your weight, body fat, and
measurements. Take a look in the mirror to compare
yourself against your before photo to see big changes that
will motivate you to stay strong.
I also want you to start thinking about getting a tan. Yes, I
said getting a tan. Why? Because simply adding a little bit
of color to your body can make you look leaner. There's a

17. reason all those models in supplement ads are tanned,
you know.
Finally, if there is a "big day" at the end of the 14-days,
make sure you try on the outfit you are going to wear to
double-check that it is going to look great on you.
Make sure you do this check-in either before your 60
minutes of activity or a few hours after so that exercise
does not mess-up the numbers.
Day 13​ - Mental Performance Review
Write down all obstacles that are still in your way of
success, and then brainstorm 2 solutions to overcome
each. Get some help from your social support team on
this. The more you and your team share solutions, the
more fat you - and everyone else - will lose.
For example, you might come up with rules like, "No
eating in the car" to help cut down on bad food choices.
Someone else might suggest "brush your teeth after
dinner to avoid night-time snacking". Those are simple yet
powerful tips to keep you on the fast-track to fat loss.

18. Follow up this positive session with your best TT workout
yet!
Day 14​ - Review, Plan, & Prepare
Congrats on making so many powerful changes in just 2
short weeks.
By now, you'll probably have lost 5-12 pounds of fat and
just as importantly, you'll have developed proven, life-long
fat burning habits that will be easy for you to stick to
forever.
Keep this weight loss train moving by reviewing your
original goals. Next, do your planning, shopping, and
preparing for another week, and get ready for even more
fat loss.
Enjoy your 14-day results and celebrate with a reward
meal (and show off your firmer, leaner body at the big
event too!).

19. Wishing you success!
Please email me with your success story in 14 days (or
sooner!).
Craig Ballantyne is a Certified Strength & Conditioning
Specialist and writes for Men's Health and Oxygen
magazines. His trademarked Turbulence Training for Fat
Loss has helped thousands of men and women with
weight loss and fat burning in less than 45 minutes three
times per week. Turbulence Training for Fat Loss
workouts help you burn fat without long, slow cardio
sessions or fancy equipment. Craig's bodyweight workouts
for fat loss help you lose fat without any equipment at all.

20. Tips on Fat Loss without workout and
without compromising your favourite food
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