{"id":13509,"date":"2019-07-15T17:20:52","date_gmt":"2019-07-15T21:20:52","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13509"},"modified":"2019-07-15T21:16:17","modified_gmt":"2019-07-16T01:16:17","slug":"weight-loss-challenge-welcome","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-challenge-welcome\/","title":{"rendered":"Welcome To Your 8-Week &#8216;Lose Weight&#8217; Challenge!"},"content":{"rendered":"<p>Hi there! My name\u2019s Adam and I\u2019m so grateful our paths have crossed.<\/p>\n<p>Maybe you\u2019ve seen me in a magazine or TV show or on your favorite blog. But if this is our first introduction, I\u2019m so incredibly excited to be working with you through <a href=\"https:\/\/www.vitaminshoppe.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Vitamin Shoppe<\/a> over these next eight weeks and, hopefully, beyond.<\/p>\n<p>I\u2019m a guy from Long Island who\u2019s turned a life-long love for fitness and food into a career that helps millions of people around the world live better lives. I\u2019m a strength coach and nutritionist\u2014and a pretty badass home cook.<\/p>\n<p>To me, strength is more than just crushing it in the gym and nutrition is a hell of a lot more than suffering through some awful diet. To me, there\u2019s one profound truth: True fitness creates&nbsp;<em>freedom<\/em>.<\/p>\n<p>Freedom to live without boundaries and do whatever the hell you want with your life. Freedom from the mind games so many people endure on the road to health and happiness. Freedom to realize you\u2019re stronger than you think and capable of more than you can imagine. Once you\u2019ve tasted that, you\u2019ll never go back.<\/p>\n<p>I\u2019ve helped actors and athletes get in shape and dominate on the big screen and on the field, but I\u2019ve also helped others from all walks of life kick fitness (and life) butt through videos, books, and online platforms.<\/p>\n<p>I want to help you reach results that <em>last<\/em>. No fads, no juice cleanses. Just small steps every day\u2014without missing out on high levels of fun. To me, a healthy life is a beer with my kale salad and laughing my butt off with friends.<\/p>\n<p>If that sounds like&nbsp;your<strong>&nbsp;<\/strong>idea of a healthy life, we should get along famously. So, let\u2019s get after it, friend. Together, we\u2019re gonna crush these next eight weeks and get you on the path to absolutely crushing your life!<\/p>\n<h2><strong>What This Challenge Is All About<\/strong><\/h2>\n<p>Notice I said \u201cchallenge\u201d and not just \u201cprogram.\u201d That\u2019s because I want you to look at these next eight weeks as a series of challenges that will unlock your best, strongest self.<\/p>\n<p>Yes, you are going to lose weight on this program. Yes, you are going to gain muscle tone. But this is about far more than just weight loss. This is about radical self-empowerment. Like I said before: Fitness creates freedom.<\/p>\n<p>When you\u2019re strong, healthy and fit in your body and mind, anything you want in this life becomes easier to achieve. \u201cI got this\u201d is about to become your new mantra.<\/p>\n<p>This eight-week fitness challenge includes an exclusive workout program and nutrition plan that\u2019ll help you lose weight.<\/p>\n<p>And I\u2019m going to be here with you every step of the way, as will the entire community of people all across the country who are doing this program along with you. We\u2019re a team that\u2019s here to support and encourage each other today, tomorrow and every day throughout this challenge.<\/p>\n<p>This, my friend, is just the beginning.<\/p>\n<p>Accountability and community are key for success, so I encourage you to share your journey on <a href=\"https:\/\/www.instagram.com\/vitaminshoppe\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">Instagram<\/a> by using #Goalgetters. Post those gym selfies and food pics, join the crew of others on the same mission, and track your progress! And don\u2019t forget to tag me and shoot shout-outs my way! You can find me at <a href=\"https:\/\/www.instagram.com\/adamrosante\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">@AdamRosante<\/a>, and I\u2019m so excited to watch you grow and push you forward.<\/p>\n<h2><strong>The Workouts<\/strong><\/h2>\n<p>Your exercise program is broken up into a series of two-week cycles. (Four total cycles in the eight weeks.) In each cycle, you\u2019ll perform a variety of strength training and cardio workouts. This will help you avoid plateaus and prevent one of the biggest results-ruiners out there: boredom!<\/p>\n<p>You can print your workouts, download them to your phone\u2014whatever works for you.<\/p>\n<p>Some of the workouts are bodyweight-only, but your strength-training sessions require gym access and equipment like dumbbells and barbells.<\/p>\n<p>Budget about an hour for those strength training workouts\u2014you\u2019ll probably get through them in less time, but you may need a little extra rest at first.<\/p>\n<p>We\u2019re surrounded by messages like \u2018get abs fast\u2019 and \u2018five minutes is all you need.\u2019 And, yeah, when you only have five minutes, a five-minute workout is better than nothing. But here\u2019s the thing: It\u2019s not going to help you lose a significant amount of weight and it\u2019s definitely not going to get you in the best shape of your life.<\/p>\n<p>I guarantee, when you prioritize your fitness, it improves and enhances every other area of your life. Your health is worth it. The body and life of your dreams are worth it.<\/p>\n<p>Whether you prefer morning workouts or will have an easier time getting to the gym after work. Plan around your schedule and commit!<\/p>\n<h2><strong>The Nutrition<\/strong><\/h2>\n<p>You\u2019ll get a full seven-day meal plan, complete with recipes, to get your healthy eating started\u2014but you\u2019re also going to learn how to eat to fuel your body and keep the weight off for life, and that is the key.<\/p>\n<p>Weight loss is driven by what you eat. Your workouts will accelerate your results and shape your body like, but without proper nutrition, you\u2019ll be fighting a constant uphill battle.<\/p>\n<p>But there\u2019s good news: You don\u2019t need to count calories, measure food on a scale, or log macronutrients into some app to be successful. I\u2019ve helped millions of people get in shape without all that.<\/p>\n<p>These five nutrition commandments will get you started:<\/p>\n<h3><strong>1. Focus On Nutrients, Not Calories. <\/strong><\/h3>\n<p>This is easy. Just eat real food. I define \u2018real food\u2019 and something that either came out of the ground or (sorry, vegetarian friends) had a mother. Powering your body with earth-grown nutrients and clean proteins will help you feel absolutely amazing. And\u2014bonus\u2014when you eat real, clean food, you can actually eat more than you might think.<\/p>\n<p>Next time you\u2019re at the grocery store, check a food\u2019s ingredient list before putting it in your cart. More than five ingredients? Any ingredients you can\u2019t identify? Put that package back on the shelf!<\/p>\n<h3><strong>2. Scale Back On Refined Sugar And Processed Foods<\/strong><\/h3>\n<p>For the next eight weeks, this stuff is off the menu. <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/06\/sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\">Refined sugar<\/a> and processed foods can mess with your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">metabolism<\/a> and erode your overall health.<\/p>\n<p>It may be hard at first, especially if you\u2019ve been eating a lot of this stuff, but I promise it gets easier. As your palate adjusts, you might start craving fruit over candy, and you won\u2019t believe how much better you feel.<\/p>\n<h3><strong>3. Drink Enough Water<\/strong><\/h3>\n<p>Proper hydration helps you recover from your workouts, improves brain function, and helps flush toxins out of your body.<\/p>\n<p>Aim to drink half your body weight in ounces of fresh water, every day. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/teas\/N-8kz\" target=\"_blank\" rel=\"noopener noreferrer\">Tea<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/search\/foods-drinks\/N-8ir?search=coffee\" target=\"_blank\" rel=\"noopener noreferrer\">coffee<\/a> are fine, but don\u2019t count toward your total daily water intake.<\/p>\n<p>If you typically enjoy your tea or coffee with sugar, try swapping in <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=stevia\" target=\"_blank\" rel=\"noopener noreferrer\">stevia<\/a>. (It\u2019s actually a bit sweeter than sugar, so a little goes a long way.) If you hate plain water, flavor it up with sliced lemons and cucumbers or watermelon and mint.<\/p>\n<h3><strong>4. Eat Four To Five Times Per Day<\/strong><\/h3>\n<p>That means breakfast, lunch, dinner, and one or two snacks.<\/p>\n<p>Not only will eating frequently help keep you feeling satiated, but it\u2019ll also keep your metabolism firing and help you lose weight.<\/p>\n<p>From intermittent fasting to grazing all day long, there are a million ways to eat. But in my experience, I\u2019ve found that when people eat four to five times per day, they not only lose the weight, but keep it off.<\/p>\n<h3><strong>5. Use Your Hands to Measure Portions. <\/strong><\/h3>\n<p>There are a number of issues with relying solely on calorie-counting when trying to lose weight. Different people\u2019s bodies absorb calories differently, we often don\u2019t absorb all of the calories we consume, and how we prepare our food can change its calorie load.<\/p>\n<p>I like to measure my portions with my hands, instead. Since your hand is proportionate to your body size, it\u2019s a good indicator of the portions your body needs.<\/p>\n<p><strong>Here\u2019s how it works<\/strong>:<br>\n1 serving of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a> = 1 palm (meat, fish, eggs, cottage cheese, Greek yogurt, etc.)<br>\n1 serving of vegetables = 1 fist (broccoli, carrots, kale, spinach, etc.)<br>\n1 serving of carbs = 1 cupped hand (grains, starches, beans, fruits, etc.)<br>\n1 serving of fats = 1 thumb (oils, butters, nut butters, nuts, seeds)<\/p>\n<p>With these portions in mind, you can then build a balanced meal. It\u2019ll just be a little different for men and women.<\/p>\n<p><strong>Men: <\/strong><\/p>\n<ul>\n<li>1 palm-sized portion of protein<\/li>\n<li>2 fist-sized portions of veggies<\/li>\n<li>2 cupped hand-sized portions of carbs<\/li>\n<li>2 thumb-sized portions of fats<\/li>\n<\/ul>\n<p><strong>Women: <\/strong><\/p>\n<ul>\n<li>1 palm-sized portion of protein<\/li>\n<li>1 fist-sized portion of veggies<\/li>\n<li>1 cupped hand-sized portion of carbs<\/li>\n<li>1 thumb-sized portion of fats<\/li>\n<\/ul>\n<p>Breakfast, lunch, and dinner will follow this portion format. Your snacks should be made up of the same proportions, but about half the quantity of your meals.<\/p>\n<p>If you\u2019re a larger individual, aren\u2019t feeling satisfied after your meals, or find you\u2019re eating less frequently throughout the day, bulk up your meals a little bit. Men should add one cupped handful of carbs or one thumb of fat to a few meals, and women should add half a cupped handful of carbs or half a thumb of fat to a few meals.<\/p>\n<p>If you\u2019re a smaller individual, are feeling super full after your meals, are eating more frequently throughout the day, or just aren\u2019t seeing the weight-loss results, shave some extra calories out of your meals. Men should remove&nbsp;one cupped handful of carbs or one thumb of fat to a few meals, and women should remove half a cupped handful of carbs or half a thumb of fat to a few meals.<\/p>\n<h2><strong>A Note On Alcohol<\/strong><\/h2>\n<p>I love a good adult beverage, but the simple fact of the matter is, booze can derail your results.<\/p>\n<p>Alcohol is pretty much empty calories. Throw mixers in there and you\u2019re probably consuming tons of sugar and extra calories. Plus, drinking makes you more likely to go for that plate of fries\u2014even more nutritionally-lame calories.<\/p>\n<p>Ideally, you\u2019ll avoid booze for this entire eight-week challenge. I know, I know. But trust me, you won\u2019t believe how you look and feel if you\u2019re able to set the adult beverage to the side for this brief period of time.<\/p>\n<p>If you can\u2019t totally abstain for the eight weeks, I\u2019ll make a deal with you: Completely cut the stuff out for the first two weeks. After that, you can have two to three drinks per week\u2014but on days you drink, cut out one of your snacks and drink an extra 20 ounces of water. And please, stick to wine, beer, and straight spirits. If you need a mixer, use club soda and a twist of citrus.<\/p>\n<h2><strong>Your 7-Day Meal Plan<\/strong><\/h2>\n<p>To get your healthy eating started off strong, I&#8217;ve got a full seven-day meal plan for you to follow, complete with snacks and tons of delicious, body-fueling recipes.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13542\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-challenge-welcome\/lose-weight-7-day-meal-plan\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?fit=922%2C768&amp;ssl=1\" data-orig-size=\"922,768\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;LOSE WEIGHT 7 day meal plan&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"LOSE WEIGHT 7 day meal plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?fit=300%2C250&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?fit=740%2C616&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13542 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=740%2C616&#038;ssl=1\" alt width=\"740\" height=\"616\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?w=922&amp;ssl=1 922w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=300%2C250&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=768%2C640&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=272%2C227&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=740%2C616&amp;ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"13542\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-challenge-welcome\/lose-weight-7-day-meal-plan\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?fit=922%2C768&amp;ssl=1\" data-orig-size=\"922,768\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;LOSE WEIGHT 7 day meal plan&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"LOSE WEIGHT 7 day meal plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?fit=300%2C250&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?fit=740%2C616&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13542 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20922%20768%22%3E%3C%2Fsvg%3E\" alt width=\"922\" height=\"768\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20922%20768%22%3E%3C%2Fsvg%3E 922w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?w=922&amp;ssl=1 922w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=300%2C250&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=768%2C640&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=272%2C227&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg?resize=740%2C616&amp;ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-7-day-meal-plan.jpg\"><\/p>\n<h2 style=\"text-align: center;\">(Download your 7-day Meal Plan Recipes&nbsp;<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Lose-Weight-Meal-Plan-Recipes.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a>.)<\/h2>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hi there! My name\u2019s Adam and I\u2019m so grateful our paths have crossed. Maybe you\u2019ve seen me in a magazine or TV show or on your favorite blog. But if this is our first introduction, I\u2019m so incredibly excited to be working with you through The Vitamin Shoppe over these next eight weeks and, hopefully,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-challenge-welcome\/\">Read More <span class=\"screen-reader-text\">Welcome To Your 8-Week &#8216;Lose Weight&#8217; Challenge!<\/span><\/a><\/p>\n","protected":false},"author":135,"featured_media":13660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[331],"tags":[],"class_list":["post-13509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lose-weight"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Welcome To Your 8-Week &#039;Lose Weight&#039; Challenge! | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Hi there! My name\u2019s Adam and I\u2019m so grateful our paths have crossed. Maybe you\u2019ve seen me in a magazine or TV show or on your favorite blog. But if this ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/weight-loss-challenge-welcome\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Welcome To Your 8-Week &#039;Lose Weight&#039; Challenge! | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Hi there! My name\u2019s Adam and I\u2019m so grateful our paths have crossed. Maybe you\u2019ve seen me in a magazine or TV show or on your favorite blog. 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