A head full of Rusty..

As I have mentioned earlier in the blog, I have gotten me the visual impact for woman and I am reading it "properly" before I go on it. So here are a bunch of the clips from the plan.. Tips about eating.. Exercise and so on.. Which I will be doing.
Basicly this post is for me to reread when I want a little boost of motivation and a kick in the bum to get back on track.

  • Think in terms of weekly calorie deficit, not daily calorie deficit.
  • Use intermittent fasting- fast until dinner 2 times per week and eat a medium sized meal for that dinner.
  • High Intensity Interval Training <3-  Intense intervals are effective at releasing fat from your fat cells. The high intensity intervals also burn calories directly, adding to your daily calorie deficit. Creating a calorie deficit is key to weight loss.
  • Follow the “2 day split” routine

A typical week will look like this:

  • Mon: Day 1 – Back, Chest, and Abs - Cardio
  • Tue: Day 2 – Shoulders, Biceps, and Triceps - Cardio
  • Wed: Off
  • Thu: Day 1 – Back, Chest, and Abs - Cardio
  • Fri: Day 2 – Shoulders, Biceps, and Triceps - Cardio
  • 1 hour of walking after each work out. 
Work hard once and then maintain that level. From that point forward, use that extra energy to travel, meet some new friends, start a business, learn some hobbies, etc. Also...don't be afraid to back off on your training if more important things come up (you will simply have to eat a little less).

PS: There are 3,500 calories in a pound of fat


  1. Great tips! I'm going to definitely add in the intermittent fasting twice a week and some HIIT at the gym. How long should HIIT workouts be?

  2. 15- 20 mins followed by 10-15 mins of steady cardio. And if you want to get the extra kick he sugest to walk for an hour after. :)

    I really love Rusty's blog, http://fitnessblackbook.com/ search for HIIT and there is a bunch of info on it there :)

  3. Good luck with Rusty's program, I was planning on trying it after my marathon :)

  4. Great :) It really makes sense so I hope this is the way to go..