January Detox : Action Plan To Burn Off The Mince Pies!

23/12/2014

Time To Burn Off The Mince Pies & Detox . . .

Christmas is a season to be jolly, it’s a time where you sit around the fire, play games, relax, pull crackers, tell jokes, watch festive movies like Home Alone and of course eat lots of goodies. Then before you know it Christmas is over. If you are like most you have stretched yourself financially and overindulged in food, leaving you feeling bloated and lethargic. The reality starts to kick in . . . “I’m back to work in 2 days!”. That thought fills you with dread, and the fact that your 6lbs heavier than before Christmas doesn’t sooth the blow. It’s like coming back from your summer holidays.

Pretty much everyone decides to join a gym wanting to burn off the excess mince pies, Quality Streets, bottles of wine, After Eights, roast potatoes, etcetera, etcetera. The intention is often good, however the biggest pitfall I see when people start a January Detox is the lack of planning. Without a plan you are setting yourself up to fail. Would you start a business without a plan? It’s all well and good hammering yourself on a treadmill for 30 minutes, after all it will help you lose weight, but is it optimum? Far from it. Chances are you will lose motivation very quickly and as soon as the results stop so do you. 75% of people give up within 4 weeks. Now I don’t know about you but if I invest my time and money into something I want as much from my investment as possible? In this short article I have put together a January Detox plan of action for YOU which will:

Save You Money
Save You Time
Burn Fat
Give You Energy
Improve Health
Promote Sleep

How Fit Are You ?

I have categorised 3 levels of fitness for this January Detox Exercise Plan:

Beginner : has never completed a gym routine before, or hasn’t exercised for upto 2 months, has very little training experience, get’s out of breath easily, very limited knowledge on training techniques
Intermediate : Somebody who trains at least 3x per week, familiar with training techniques, has consistently trained for at least 3-6 months
Advanced : An experienced gym goer, trains at least 4x per week, extremely confident with training techniques, and has consistently trained for at least 1 year

Decide where you are based on the 3 levels listed above and follow the exercise routine (see below) according to your current level of fitness

January Detox Exercise Routine

1) Warm up

3-5 minute light jog and some light movement stretches

2) Sprints

On a treadmill, field or up a hill run as fast a possible for 15s, then jog for 45s

Beginner : 1-3 sets
Intermediate : 2-4 sets
Advanced : 4-6 sets

3) Dips

on a park or gym bench

Beginner : 1-2 sets x 6-15 reps, rest 45s between each set
Intermediate : 1-2 sets x 10-20 reps, rest 30s
Advanced : 1-2 sets x 10-30 reps, rest 15s

4) Lunges

Alternate legs

Beginner : no weights, 1-2 sets, 10-20 reps each leg, rest 45s
Intermediate : Moderate weights, 1-2 sets, 20-30 reps, rest 30s
Advanced : Heavy weights (that you can control with perfect form), 1-2 sets 20-40 reps, rest 15s

5) Side Crunches

On the floor or Gym Mat

Beginner : 1-2 sets x 10-20 reps, rest 45s between each set
Intermediate : 1-2 sets x 20-40 reps, rest 30s
Advanced : 3-5 sets x 20-100 reps, rest 15s

6) Star Jumps

Beginner : 1-2 sets, 10-30 reps, rest 45s between each set
Intermediate : 2-4 sets, 30-50 reps, rest 30s
Advanced : 2-4 sets, 30-100 reps, rest 15s

7) Shoulder Press

1 arm at a time

Beginner : 1-2 sets, 10-15 reps, rest 60s between each set
Intermediate : 3-4 sets, 10-20 reps, rest 45s
Advanced : 5-6 sets, 10-20 reps, rest 30s

8) Crunches

Beginner : 1-2 sets, 10-30 reps, rest 45s between each set
Intermediate : 2-4 sets, 30-50 reps, rest 30s
Advanced : 2-4 sets, 30-100 reps, rest 15s

9) Stretch

5-10 minute stretch and cool down. Hold each stretch between 15-30s

7 Day Nutritional Plan : January Detox

Supplements

Take with Breakfast. Click on links to order

Drinks

Green Tea, Herbal Tea, Water, coffee (with almond milk : no sugar)

– Aim to consume 2-4 litres of water per day

Day 1 & Day 4:

Breakfast : 2 large eggs, cooked in 5g coconut oil, with mushrooms and 10g cheddar cheese
Snack 1 : 25g almond nuts with 40g Whey Protein Shake
Lunch : 150-200g Chicken, cooked in 15g olive oil with lettuce, 15ml light Caesar dressing, cucumber, tomatoes
Snack 2 : 25g Brazil Nuts with a Green tea
Dinner : 150-200g salmon with a poached egg, asparagus and broccoli

Day 2 & Day 5:

Breakfast : 50g gluten free porridge oates, with 150ml almond milk, 10g honey and 20g whey protein
Snack 1 : 25g Mixed Nuts with 40g Whey Protein Shake
Lunch : 150-200g prawns cooked in 15g Rapeseed Oil, with 100g sweet potato mash
Snack 2 : 25g Walnuts with Peppermint tea
Dinner : 185-235g smoked cod cooked in 10g coconut oil, with steamed vegetables of your choice

Day 3 & Day 6:

Breakfast : 150g-200g sirloin steak, cooked in 10g Olive Oil and serve with asparagus
Snack 1 : 25g mixed seeds with 100g Greek Yoghurt and 40g Whey Protein Shake
Lunch : 150g-200g Mackerel, cooked in 15g Coconut Oil, serve with mange-tout and green beans
Snack 2 : 100g banana and 40g Whey Protein Shake
Dinner : 200g Beef mince (extra lean) add in red onion, carrots, peas, mushrooms, and red pepper + add half a can of tinned tomatoes and slow cook

Day 7:

Breakfast : 40g whey protein shake + 25g almond nuts
Snack 1 : 150g chicken, cooked in 10g rapeseed oil, lettuce and 10ml light Caesar dressing
Lunch : 150g Tuna with 50g (dry weight) brown rice, cucumber and coriander
Snack 2 : 2 rice cakes with 15g cashew butter spread + 40g whey protein shake
Cheat Meal : Milkshake – Blend….400ml almond milk, 100g dairy free ice cream, 10g honey, 40g whey protein, 15g peanut butter and a few ice cubes. Serve as a milkshake

Shopping

I would recommend buying in a weeks food in advance. Tally up your totals and pop to the shops.

If you live in Sheffield . . .

I would also recommend purchasing foods from the butchers (it’s cheaper and the quality is usually excellent). I go to Anthony Andrews (the new indoor market opposite Sainsburys on the Moore), their number is 0114 275 4055. Once you tell them the quantities they will also divide your meats into bags, so you have your quantities weighed out for each day (massive time saver.) Also if you say you know Nick they will give you a discount.

Final Note . . .

Try the January Detox plan for 4-6 weeks and I can personally 100% guarantee you will see major improvements with how you look and feel. Make-sure to read through the plan carefully and always consult a medical professional before embarking on any sort of intensive exercise & nutritional program. As always if you have any questions please drop me a message (DROP E-MAIL”)and I will get back to you.

Now it is up to you to take the first step . . .

Happy New Year!

Nick