Welcome! You found the Shilin Show. This is a show with tips, shortcuts and advice from the experts to help you create a crazy, ridiculous, amazing, fun, filled, turbocharged life.

And this is a Fit Tip episode. These episodes I've designed to help you be your best physically. They're quick and simple and I've designed them to be around 10 minutes or so so that you can digest them quickly and then get to the good stuff.

The weekend! And this episode is all about weekend weight loss. Now that might sound like a complete oxymoron because so many people spend their weekends just in gluttony, drinking extra, going out to dinner, consuming extra calories, eating things they normally wouldn't eat. And then a Monday's are like, I gotta get back on track or I'm gonna start my diet on Monday.

I think that a healthy lifestyle should be something that we try to adhere to seven days a week. I think we need to stop looking at the weekends as that time when we give ourselves permission to blow it and then start all over and punish ourselves on Monday.

So be open-minded to this. I've got a lot to cover in a short amount of time. So I'm gonna speak quickly. Put your seat belts on.

First of all, have an open mind, okay? Because this first one is probably going to make some of you have heart palpitations. And if it does, we need to talk. And by the way, if you're listening to this on Sunday, no be deal, we can start this next weekend.

But the weekend that you try this, I want you to decide on Thursday that starting Friday, Saturday and Sunday, there will be no alcohol consumed. What?! Somebody call Betty Ford. I'm serious. And guess what? You can do it. Don't freak out.

You're just as fun. And you'll have just as much of a great time with your friends socializing without hitting the bottle without a glass of wine. It's just a habit. And if it's not just a habit, if it's something that's turned into like you're starting to squeeze your steering wheel and you're shaking and you can't imagine doing whatever it is you do on Friday, Saturday, Sunday, without your alcohol, then people, there's an issue.

You need to be able to have a great time and enjoy yourself and enjoy conversations without alcohol. Now, why am I doing this? Why am I doing this to you on the weekend? I just want you to try it one weekend, okay? But you need to make that decision on Thursday.

Alcohol has extra calories, way more calories than what most of us assume. And they are filled with sugar. Not only that, it diminishes our ability to make good decisions about our food. It slows our metabolism. It makes us slur our words. It makes us say things we regret the next day. You feel bloated and puffy. And it's just something you don't need this weekend.

Number two, this is a weekend for weight loss. So that means, all right, here we go. Three days of steady state long endurance cardio. Now you might say, I don't get it. Shaling, you always talk about hit training and changing it up and doing all these different types of fitness programs that aren't necessarily long steady state cardio. I know, but I'm talking about you hitting Monday morning and getting on the scale. I'm going, whoa, that's crazy. I actually lost weight this weekend. So in order to do that for this weight loss weekend, you are going to do three days.

Of steady state long endurance cardio. What does that mean? It means something that's not that hard on your body. It's a longer workout, like 60 to even 90 minutes of steady state. So I'm not talking about doing intervals. I'm talking about a long run along bike ride along steady slow jog power walking.

Things that keep your heart rate at a relatively high rate, specifically that would mean a scale of one to 10. You're giving yourself a intensity score of around a six or seven, not eight, nine or 10, but like a six or seven if 10 is like completely breathless and you can't keep going.

Now, the reason why I want you to do that is it's a great way for fast weight loss. Yes, you're going to lose a lot of water. No, I don't recommend you do that seven days a week because ultimately that's not going to help you. But if we're talking about a weekend, quick fix, this is going to work. Now, here's the next piece in this part of extra.

Extra for those of you who are like, oh, I am doing this. I'm so doing this. I want you two of those days. Maybe it's Friday and Sunday, maybe it's Saturday and Sunday, two of those days. I want you to do 15 minute hit workouts. A hit workout is high intensity interval training.

That means you're going to work at your maximum heart rate for approximately 30 seconds to a minute. And then you recover from anywhere from 10 seconds to 30 seconds.

What's an example of hit training? Hit training should be something that is so hard physically and from a cardiovascular standpoint that you couldn't continue doing it for more than, say, a minute or so.

You want to pick an activity where you're like, I can't keep going. So it's really, really difficult sprints working at a high intensity jump roping box jumps. I mean, I have tons. And I'm not trying to promote my own stuff because there's plenty of it on YouTube.

But if you go to my YouTube channel, which is YouTube dot com forward slash, I think it's forward slash Shaleen Johnson. But if you just type in Shaleen Johnson and you find my channel, you will see I have a playlist on my YouTube channel that's all free workouts.

Click on that. I've got tons of great hit workouts that you can do at home with no equipment. Number three, you're going to do a late start and an early finish. I'm referring to your eating. I want you to start later in the day on Friday, Saturday and Sunday.

That means I don't want you to have your first meal until 11 a.m. What? It's three days. You're not going to die. You told me you wanted to lose weight this weekend. I'm giving you the secret sauce people. And you're going to end early. That means I need you to have your last meal on Friday, Saturday and Sunday by 7 p.m. Yes, I know that's an eight hour window. And if you want to know more about eating within an eight hour period, please listen to the first episode.

That I recorded for this show with Melissa McAllister. But just trust me, we ain't got time to waste. It's a weekend. You want to do this. Number four, extra sleep. Yep, you're going to get an extra hour of sleep each day. One hour. That's it. No excuses. What else is there to say?

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