Fat Loss Happens on Monday is a big book — it's like the ultimate fat loss manual.
But it's designed to be used in easy small chunks —
— Here is a quick guide on how to get the most out of it right now:
1.) Go to Chapter 7 and Figure Out Which Strategy to Use
Sure there are 11 habits, but you are only going to need to work on three or four – the ones that will make the most difference for you.
The habits are grouped into strategies. So the first thing is to choose which strategy you want to start with:
You and two of your best friends could all be reading the book, and all be using different strategies. That way each of you is going to use just the habits that are going to make the biggest difference for you – and skipping the ones that don't make a difference.
What's cool about that, is that you get to choose — to customize the program to you.
So that's your first action step — go to chapter 7 and pick the strategy that's best for you.
2.) Get Familiar with The Workout Program
Go to Chapter 21 and check out the overview of the first month's workout program.
Take a look at how the amount of total work cycles throughout each month. Look at how the number of strength sets builds up, and how the interval training builds up. Then take a look at the next month, and see how it starts over and repeats.
Next take a look at the movement progressions in Chapter 20. Check out how you can customize each move to exactly your level.
When you do your workouts it's probably a good idea to have the book with you and open to Chapter 28: The Exercise Instructions so you can see each move, and do the one that you can own.
You've got a pretty big range of options, both for the bodyweight exercises and the kettlebell movemenets. It's pretty easy to find the perfect one for where you're at right now.
The workouts are self-regulating, so you'll know if a move is too hard for you (if you can't do the minimum reps) or if it's too easy (you hit the max reps).
3.) Do It Now
Everything in the book seems almost too simple. The magic is in actually doing it.
So pick your strategy, and you'll get your first habit. Go to work on that habit this week.
The workouts make a lot of sense after you've done one. Do the first workout today.
The design of the book is to give you bite size chunks of food habits you can win at. As you cycle through the habits in your strategy, you get better every time it comes back around.
Each habit is a skill, just like a kettlebell swing, you get better with more practice. This is a really simple plan to get in more reps. It's just a little every week.
Really magical things happen when you follow a plan like this, and win at your food habits every week =)
by Josh Hillis
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I love this book (Kindle version). I’m wondering if there is any place to access the charts so I could print them? Or do I just need to purchase the paper copy? Thanks for writing such an inspiring, simple and practical guide.