All I want is 90 day commitment from you, and I'll give you a very simple system that you can follow to lose excess fat, get fit and athletic.

Can you give that kind of commitment to me?

The title of this article says "The slow N steady way to lose weight permanently".  When it comes to losing fat, the story of tortoise and hare becomes very true. if you are looking for quick success, you might be surprised how slow and steady can give you good results.

To start off with I'll give you a simple nutrition plan and a workout.

A simple nutrition plan.

1. No more junk food.   Now this should not be surprised to you. Junk food made you fat, and getting rid of it will help you get lean. So that means, no chips, burgers, pizza, late night binges etc.

2. No more Colas : No more cold drinks (that includes diet colas). Instead drink pure water. Heck stop drinking coffee, tea and other stuff.

3. Include Fruits/veggies and protein : Include more fruits/veggies to your every meal. Eat 4-5 times per day. That does not mean you can pig out 4-5 times.

4. Lower your overall carb : Now I don't want you to do what atkins guys does. I want you to lower you carb but not much. 80-100 gms of carb per day will be more than enough.

A simple workout plan.

My workout plan is going to be really simple. I am not going to give you 30-40 minute cardio. Nope sir. We are going to workout 5-6 days per week.

1. Sprint Training : I want you to do sprint training 2 days per week. I suggest Tuesday and Friday. Start with10,  100 metres sprints. When you can easily do 10 sprints. You should try to increase the distance to 200metres.

2. 2 day Body weight training : 2 Days per week you are going to do only body weight exercises. I suggest Thursday and Saturday.

Here are the exercises:

Push up, Body weight squat, bodyweight lunges, Sit ups, decline pushups (feet on bench). 

You have 20 minutes per day for this. You can squeeze as many reps as possible in these 20 minutes.

3,. 2 days Weight training : Full body workout with weight training. Here are the exercises. For weight training lifting heavy is required. Maximum rep allowed 5, Minimum rep -2. Total of 5-8 sets (depending on how heavy you are lifting).

1. Bench Press. (for the chest) 

2. Seated Rows. (for your back, and upper body)

3. Barbell Curls. (biceps)

4. Squat (in the squat rack) - Get trainer to teach you how to squat properly. This is for lower body and back.

5. Barbell press. Shoulders and upper body (triceps).

I am very biased towards full body workouts because of the results I can get for fat loss.