I’m sure you’ve heard it before - it’s not JUST diet or JUST exercise that will give you results, it’s the combination of smart eating combined with smart fitness. And it truly is about adopting a consistent lifestyle that you can stick with, not a time-limited diet or fitness fad.

Below you will see two plans: the 3-5 Day Jumpstart and the SWEAT Fat Burner Meal Plan.

THE 3-5 DAY JUMPSTART

The Jumpstart is an optional starting point. It’s recommended, but not required. It’s fairly limited in food choices, but is a great way to get your mind and body focused on healthy eating before beginning the actual Fat Burner Meal Plan. It also serves as a cleanse or detox, giving you quick results that will "jumpstart" your metabolism.

SWEAT FAT BURNER MEAL PLAN

After the Jumpstart (if you’ve chosen to do it), you’ll begin the Fat Burner Meal Plan. Notice I don’t call it a diet. The reason is because it really is simply a healthy, balanced, portion-controlled way to eat. It’s a plan you can stick with forever to burn fat while sculpting lean muscle.

Some important guidelines I’d like for you to follow:

- The majority of your diet should consist of fresh veggies, fruit, whole grains and lean protein. Try to minimize processed foods as much as possible. Remember, the less ingredients on the label the better.

- The meal plan is a sample of meal and snack choices. As long as you stick with the basic meal or snack structure and calories, you can swap out items. Some people like to follow the plan exactly for a week or 2 before swapping. If you are the type of person that does best with more structure, I’d recommend following the meal plan as prescribed.

- Food Logging: I’d like for you to write down everything you consume, including water. This will help you be more accountable for your choices. You can use an app like My Fitness Pal if you wish, or use the old-school notebook and pen.

- Weekly Weigh-ins: I’d like you to weigh yourself only once a week. Our bodies have natural weight fluctuations due to fluid retention and other factors, so it’s best not to weigh yourself every day. You should also try to weigh yourself at the same time of day each week.

- If you are not working out on a particular day, you will eliminate either the morning or afternoon snack. This is important because fat is burned by creating a calorie deficit, and if you are not working out and burning that extra 500-700 calories for the day, you’ll want to reduce your calorie intake. As a reference, it takes a deficit of 3,500 calories to lose one pound of fat.

- Men: You may want to add some calories to the meal plan. You can double the breakfast and add one additional snack, for a daily total of 2,000 calories.

- Water: You’ll want to drink 8-10 glasses (10-12oz.) each day. Drinking at least 100 fluid ounces of water is optimal.

- And last, but not least, try to “close the kitchen” after 7pm to avoid storing excess evening calories as fat.