Week Ten –
Consistency, consistency, consistency.

Chris is continuing his 12 week challenge to improve our fitness and nutrition.

For Week 10, everyone has to go back to Phase 1 – it’s mandatory. Regardless of what your body may be doing, we want to throw another curveball at it, keeping it guessing. If you are exercising regularly, you’ll find that moving back to Phase 1 may actually speed things up quite a bit!

Remember in Phase 1 that we want to keep our fat intake pretty low, and keep your protein and carbohydrate intake relatively high. Carbs are mandatory for ALL meals of the day except the final meal, where you should pull the carbs and consume proteins, fats, and veggies (optional).

Follow this phase for the next week and see how your body reacts! You can always drop back into a phase you were in last, but we definitely want to use this week to reset everything!! Keep up the good work!

Phase 1: Boost Metabolism

• Energy levels - exhausted at first, then increased
• Body temperature - increased & hot
• Appetite - FULL all of the time / perhaps some craving
• Cravings - little to none
• Inches / Clothes - lost inches / Same or loose clothes
• Water - slight retention possible (1-3 lbs)
• Weight - stabilized or drop 1-5 lbs

Phase 2: Weight Loss

• Energy levels - high, then slight decline after lunch
• Body temperature - increased & hot
• Appetite - hungry every 2 to 3 hours
• Cravings - reduced, but slight carb craving at night
• Inches/ Clothes - lost inches / loose clothes
• Water - slight retention (1-3 lbs)
• Weight - drop 1-7 lbs

Phase 2

Phase 3: Verification

• Energy levels - high thru mid morning, then stabilized slightly low
• Body temperature - moderate to cold (extremities)
• Appetite - hungry every 2 to 3 hours
• Cravings - reduced (conditional)
• Inches / Clothes - loose clothes
• Water - flush 1-3 lbs
• Weight - drop 1-7 lbs

Phase 3

Cheat Day

• Energy levels - high, then crash after cheat meal
• Body temperature - increased, overheated at night
• Appetite - stuffed after meal, then severe cravings
• Cravings - shortly after cheat meals
• Taste - sweet tastes "sweeter", fat tastes "greasy"
• Water - retention 1-3 lbs
• Weight - gain (water) 1-3 lbs

Rules:

• You MUST eat at least 6 times daily.
• Drink at least a gallon of water daily.

Approved Foods

You may use the following flavorings for your foods:
NOTE: NO Sodium!

You may use the following flavorings for your foods:

• Balsamic vinegar
• Mrs Dash
• Cloves
• Lemon juice
• Salsa
• Ginger
• Onion
• Curry paste
• Garlic Basil
• Paprika
• Peppers
• Horseradish
• Nutmeg
• Chili powder
• Parsley
• Oregano
• Pepper

To make preparation easier, I strongly suggest you purchase the following at your local Target or Wal-Mart:

• Rice Cooker & Steamer $25
• Foreman Grill $19-$35

Learn more about Chris.

The information presented and the opinions expressed are those of the content provider. KTVK-TV and KASW-TV do not endorse the accuracy or reliability of any advice, opinion, statement, or other information by the content provider. You acknowledge that any reliance upon any such opinion, advice, statement, or information shall be at your sole risk.