21 Day Fat Loss Furnace Cleanse
By: Blake Hudon
Tags: Fat Loss, Weight Loss, Diet, Fitness Tips, Cardio

Now let’s replace what we are fasting from (Hack to being fit)

Start your day (in a fasted state) with 16 ounces of that delicious 0 calorie Water. Throughout the day, drink half your body weight in water as the bare minimum. Your weight in pounds (lbs) divided by half (2). Example -160LBS man divided by 2=80 Ounces of Water as (I’ll remind you again) the bare minimum.

Your weight in pounds (lbs) divided by half (2). Example -160LBS man divided by 2=80 Ounces of Water as (I’ll remind you again) the bare minimum. Keep a Journal that tracks a daily log of your exercises, foods and ounces of water consumed. Over time it will develop mindful eating habits for those who struggle with temptation or portion control.

that tracks a daily log of your exercises, foods and ounces of water consumed. Over time it will develop mindful eating habits for those who struggle with temptation or portion control. Follow a nutrient dense meal plan. Eat at home and prepare your own meals a night before (To save time and keep us accountable). Nutrient-Dense Foods -Foods that are high in Nutrients. The relatively low in calories. Nutrient-Dense Foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

-Foods that are high in Nutrients. The relatively low in calories. Nutrient-Dense Foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Aim to do fasted cardio (Wake up and don’t eat anything — do cardio) in the morning as much as possible whether it’s a walk, jog, or even sprints. The results are marvelous. You see, the body has an intelligence to it after all. If it has no food to digest or in the system to cause an insulin spike, it will burn fat at a ridiculous rate. It literally is a fat burning furnace.

(Wake up and don’t eat anything — do cardio) in the morning as much as possible whether it’s a walk, jog, or even sprints. The results are marvelous. You see, the body has an intelligence to it after all. If it has no food to digest or in the system to cause an insulin spike, it will burn fat at a ridiculous rate. It literally is a fat burning furnace. Cardiovascular Exercise every single day for 21 days. Doesn’t matter if it’s walking, lightly jogging, sprints, jump rope, etc. Get it done.

for 21 days. Doesn’t matter if it’s walking, lightly jogging, sprints, jump rope, etc. Get it done. Optional — adding resistance training 2–3 times a week.

Get 8–9 hours of sleep EACH DAY. Good Sleep =Faster Recovery & Good Energy, thus better results.

I stress that having a physical pad and pen is absolutely necessary (phone works too) to complete this challenge. The goal of this is to slowly make this a habit. Guaranteed FAST results if you follow this plan and stick to challenging yourself and making yourself uncomfortable for ultimate progression every single day . Applying progressive overload (increase intensity of exercises each time/more volume/increased frequency/duration/ form improvement). It’s a lot at first but we must challenge ourself in order to grow.

Food Log & Exercise Tracking

The moment you read this is the moment you should start logging in your journal. Log every single thing that you eat, drink, time you ate for the next 21 days.

Write down each exercise to track your progress better & for motivation on how far you’ve come. The more the journal fills up, the more sense of accomplishment takes place.

How to do a food log

Note Pad & Pen is best option but phone app always works.

Write each snack/drink/meal (sometimes we develop habits from dopamine triggers throughout the day and writing helps us notice if we have such cravings for certain foods or drinks).

Know a List of every single ingredient in each meal you eat. Example-Stir fry: Lean Ground Turkey, Brown Rice, Carrots, Broccoli, etc.

Record daily water intake & any other liquids besides water.

Challenges will come no matter what; you must be ready. The importance of food & exercise logging is crucial for the success of this plan. It’s non-negotiable, it must be done. I know it will take time and energy but sometimes the things we hate the most are the most important things we’re neglecting to do. Yes, it’s hard work but you must have patience and trust the process. Small changes lead to big changes in the future, I assure you.

Grocery shop accordingly, plan out the meals you see yourself cooking & meal plan it out.

Healthy Lean Protein For Dinners: Lean Turkey, Lean Ground Beef, Lean Chicken, Lean Turkey Bacon, Tofu, Quinoa Meatloaf, Steak, Pork Loin, Lamb, Pork-chops, Shrimp, Swordfish, Salmon, Crab, Tilapia, Shellfish, Tuna, Mussels,White-Fleshed Fish, Beans, Peas, Lentils, Black Bean Soup, Eggs

Healthy Snacks to consider instead of junk food: Protein Bars, nuts & legumes, trail mix, fruits (bananas, watermelon, mangos, pineapples, apples, kiwi, berries, etc.), Peanut Butter, Choca,the Milk, Pita Bread & Hummus, Edamame, Chick Peas, Kale Chips, Chia Chips, Chia Pudding, Protein Shakes, Pumpkin Seeds, Wasabi Peas, Granola Bars, Greek Yogurt, Lean Beef & Turkey Jerky, Ezekial Bread, Avocados.

Great Sides for your meals: Sweet Potatoes, Sweet Potatoe Fries, Riced Cauliflower, Brown Rice, Gnocchi, Quinoa, Couscous, Goat Cheese for salads, baked/steamed/oven roasted vegetables.

Drinks for you to consume: Water, Coffee, Tea, Coconut Water, Plank Based Milk, Skim Milk, Fruit & Veggies Smoothies, Protein Smoothies.

*invest in a George Foreman grill to save time for faster meal prepping

Week 1 Cardio

Workout 1- Walk/Jog moderate pace for 30minutes–45minutes

Workout 2- Walk/Jog or Elliptical/Stationary Bike for 45minutes-60minutes

Workout 3- Tabata for 20 minutes- at a high intensity for 20 seconds/ Change to low intensity for 10 seconds (or rest 10 seconds) & repeat for 20 minutes. 20/10 Second Ratio when performing tabata. Can be performed by walking, running, biking, shadow boxing, jump rope, rowing, Elliptical, any cardio you can think of.

Workout 4- Low intensity cardio for 10 minutes (walk or jog for example). Then perform tabata for 15–20 minutes. Finally, finish with 10–15 minutes of low intensity cardio.

*Reminder* Stay hydrated and warm-up properly before exercising. Make sure to constantly look out for heat from the sun, medications, body warning signs, pain/headaches, or confusion/dizziness.

Week 2 & 3 Cardio

Workout 1- Speed walk/sprint 30 seconds on and 30 seconds off for 20 minutes. Warmup and cool down before engaging in activity.

Workout 2- 60 Minutes of low intensity walking, biking, jogging, stair stepping, power cleaning, etc. Can break into two 30 minute sessions.

Workout 3- Start with 10–15 minutes of warming up of walking, biking, jogging. 1. One minute of body weight squats (chair stand ups if you aren’t as flexible yet) for 3 sets. Rest 30 seconds run between each set. One minute of body weight Walking Lunges for 3 sets. One minute of jumping Jacks or burppees for 3 sets. After all finished, go for a ten minute cool down run/walk.

Workout 4- Warm-up 5–10 minutes of walking, running, biking, etc. Telelphone workout. Jog a telephone, sprint a telephone. Repeat for 5–10 minutes. Cool down after complete for about 5 minutes of light cardio.

Most people think of staying fit as a mountain top and the goal is to reach the top. Instead, I want you to think of it as more of a iceberg with an underneath layer. You see, the top part of the iceberg is the workout aspect of staying healthy, but in reality that’s just 30%. That’s right, only a small part of the surface is fitness. So pretty much what I’m saying is 70% of the bottom of the iceberg is making sure we’re eating healthy nutrient-dense foods, hydrated fully throughout the day, and getting good quality sleep. Since we got the tough part out of the way, imagine how fast you can see your results if you kept this beyond 21 days? Good luck

Thanks for reading! In pursuit of good health — Blake Hudon