T90x Weight Loss Program
Top 10 Things to Follow
1. Being ready (Mind, Body, and Soul) and I mean no parties or junk food.
2. Don't give up or lose track, always be committed, and don't over do it.
3. Eating a healthy nutrition plan.
4. Consuming the right kind of supplements.
5. Have at least 8 hours of sleep the most.
6. Working out 1-2 times a day (Intense exercise and change routines).
7. Having the right equipment.
8. Cold showers.
9. Drink a lot of water and I mean a lot!
10. Keep a log of your progress and set goals (Take pictures every week).
2. Don't give up or lose track, always be committed, and don't over do it.
3. Eating a healthy nutrition plan.
4. Consuming the right kind of supplements.
5. Have at least 8 hours of sleep the most.
6. Working out 1-2 times a day (Intense exercise and change routines).
7. Having the right equipment.
8. Cold showers.
9. Drink a lot of water and I mean a lot!
10. Keep a log of your progress and set goals (Take pictures every week).
What You Really Need
Supplements
1. Acai Berry Cleanse (Detox cleansing)
2. Magnesium 250mg (Helps with testosterone level)
3. Fish Oil Omega-3 (Blood circulation and increase for weight loss)
4. Pure Green Tea - All Natural (Increase weight loss)
5. Shakeology (Must have to help with your Workout recovery and Health)
6. 100% Whey Protein Powder (Grow stronger muscle, bones, and skin)
7. Creatine Powder (Increase energy, power, and Strength)
Equipment
1. Exercise Mat
2. Iron Gym
3. Swiss Ball
4. Dumbbells
5. Chair (Any kind)
6. Elliptical Machine (Optional if you rather run outside)
7. Gloves
7. Magic Bullet Blender (To make your shakes)
1. Acai Berry Cleanse (Detox cleansing)
2. Magnesium 250mg (Helps with testosterone level)
3. Fish Oil Omega-3 (Blood circulation and increase for weight loss)
4. Pure Green Tea - All Natural (Increase weight loss)
5. Shakeology (Must have to help with your Workout recovery and Health)
6. 100% Whey Protein Powder (Grow stronger muscle, bones, and skin)
7. Creatine Powder (Increase energy, power, and Strength)
Equipment
1. Exercise Mat
2. Iron Gym
3. Swiss Ball
4. Dumbbells
5. Chair (Any kind)
6. Elliptical Machine (Optional if you rather run outside)
7. Gloves
7. Magic Bullet Blender (To make your shakes)
What You Should Avoid
1. Eating out (Even if it looks healthy). Salads are fine but no dressing.
2. Eating a full meal before going to bed.
3. Do not skip a day on your workout. Keeping going!
4. Junk food (Throw it out or give it to your neighbors).
5. Sugar (Even artificial kind and also products that contain them).
6. Wheat or Whole Grains (Bread, Pasta, Cereal, Oat meal, and Cookies).
7. Cooking Oil, Starch, Soy products and Salt
8. Dairy Products (Milk even Skim, Butter, Yogurt, Ice Cream, and cheese).
9. Soda or Diet Soda, Crystal Light, (Orange, Apple, Cranberry Juice).
10. Energy Drinks (Monster, Red Bull, etc). Even Sports Drinks.
11. Coffee of all kinds.
12. Don't buy the Healthy choice meals or drinks. Go all Natural.
13. Stay away from Liquor, Cigs, and Drugs.
14. Don't starve yourself.
15. Peer pressure. Be strong and say no. Stay with the program!
16. Candies even mints or gum.
17. Over doing your workouts. Don't continue if you get injured.
18. Sleep less than 6 hours. You need rest time to recover period.
19. Don't buy extra supplements or overdose the amount you should take.
20. Sitting all day. Go out and do something.
2. Eating a full meal before going to bed.
3. Do not skip a day on your workout. Keeping going!
4. Junk food (Throw it out or give it to your neighbors).
5. Sugar (Even artificial kind and also products that contain them).
6. Wheat or Whole Grains (Bread, Pasta, Cereal, Oat meal, and Cookies).
7. Cooking Oil, Starch, Soy products and Salt
8. Dairy Products (Milk even Skim, Butter, Yogurt, Ice Cream, and cheese).
9. Soda or Diet Soda, Crystal Light, (Orange, Apple, Cranberry Juice).
10. Energy Drinks (Monster, Red Bull, etc). Even Sports Drinks.
11. Coffee of all kinds.
12. Don't buy the Healthy choice meals or drinks. Go all Natural.
13. Stay away from Liquor, Cigs, and Drugs.
14. Don't starve yourself.
15. Peer pressure. Be strong and say no. Stay with the program!
16. Candies even mints or gum.
17. Over doing your workouts. Don't continue if you get injured.
18. Sleep less than 6 hours. You need rest time to recover period.
19. Don't buy extra supplements or overdose the amount you should take.
20. Sitting all day. Go out and do something.
Nutrition Plan
Condiments and Natural Oil
1. Cook with only Virgin Olive oil, Peanut Oil, and Coconut Oil.
2. Adding flavor to your food (Pepper, Dash of Salt, Mustard, and Lemon).
3. Small amount of Ketchup for eggs and Cinnamon for fruits or shakes.
Breakfast
1. Shakeology (Meal replacement) Recommended after working out.
2. Eggs (Good source of natural fat) Omelet with red-green peppers, Onions, mushrooms, and tomatoes.
3. Turkey Bacon
4. Goat cheese
5. Spinach scramble
6. 2-3 slices of Turkey Ham
7. Fruits of any kind
8. Protein shake
9. Turkey sausage
10. White eggs
Morning Snack (Between Breakfast and Lunch)
1. Shakeology (Only after workout and haven't had it for breakfast)
2. Fruits
3. Unsalted Peanuts or Almonds
4. Mixed Nuts with Raisins
Lunch
1. Salads
2. Chicken
3. Meat
4. Fish
5. Fruits
6. Veggies
7. Goat Cheese
Afternoon Snack
1. Fruits
2. Unsalted Peanuts or Almonds
3. Mixed Nuts with Raisins
4. Shakeology (Only after workout)
Dinner
1. Salads
2. Meat
3. Chicken
4. Fish
5. Veggies
6. Goat Cheese
Night Snack
1. Shakeology (Only after workout)
2. Fruit
3. Unsalted Peanuts or Almonds
4. Mixed Nuts with raisins
1. Cook with only Virgin Olive oil, Peanut Oil, and Coconut Oil.
2. Adding flavor to your food (Pepper, Dash of Salt, Mustard, and Lemon).
3. Small amount of Ketchup for eggs and Cinnamon for fruits or shakes.
Breakfast
1. Shakeology (Meal replacement) Recommended after working out.
2. Eggs (Good source of natural fat) Omelet with red-green peppers, Onions, mushrooms, and tomatoes.
3. Turkey Bacon
4. Goat cheese
5. Spinach scramble
6. 2-3 slices of Turkey Ham
7. Fruits of any kind
8. Protein shake
9. Turkey sausage
10. White eggs
Morning Snack (Between Breakfast and Lunch)
1. Shakeology (Only after workout and haven't had it for breakfast)
2. Fruits
3. Unsalted Peanuts or Almonds
4. Mixed Nuts with Raisins
Lunch
1. Salads
2. Chicken
3. Meat
4. Fish
5. Fruits
6. Veggies
7. Goat Cheese
Afternoon Snack
1. Fruits
2. Unsalted Peanuts or Almonds
3. Mixed Nuts with Raisins
4. Shakeology (Only after workout)
Dinner
1. Salads
2. Meat
3. Chicken
4. Fish
5. Veggies
6. Goat Cheese
Night Snack
1. Shakeology (Only after workout)
2. Fruit
3. Unsalted Peanuts or Almonds
4. Mixed Nuts with raisins
