Well. I have been the member of the weight loss network since long. I have gone through multiple programs starting with the golden days of P90 to P90x, 4 hour body, able James to john Gabriel to ketosis diet and so on and so forth. From what I have learnt going through all these courses here are the 4 golden rules:
1) Lower your carbs ( ideally -initially <20grams per day, can go up in maintenance phase)
2) Up your intake of micronutrients – green veggies, lean protein, good fat
3) Fast twice a week (The fast diet)
4) Exercise – walk at least 30 min daily. Do HIIT 2-3 times a week
Simple right! The issue is that I have a demanding job which keeps me travelling 70-80% of the year. I start doing an exercise/ diet regime and the moment there is stress at work/ long work hours/ random travel, I lose motivation. After all, you do not want to eat salads when you return to your hotel at 1 am, after working 15+ hours a day. I need some help – a program to keep me motivated and stick to my 4 principles above, so that I do not keep falling off the bandwagon. Something which makes these principles an inherent part of my life. Your plan is better than musts actually – let me just adjust it a tiny bit:
1) Be in a Kcal deficit, fuck limiting carbs as an overall strategy (though it might be needed relevant to your kcal intake)…
2) Get enough protein (essential) get enough veg’s, and some good fats (hard to get around if you want success) … but I know guys that for sure is more business than you that gets that done…
3) Fast twice a week, every other days, or whatever = can be a method to create an overall kcal deficit sure … if it’s a good method … well it varies…
4) Exercise = Lift heavy weights … that’s is the essential … ! If you are in a hurry do 10 minutes of intense cardio when you are done with it … the end … walk as much as you can …
As for the motivation … I’m not sure I’m the right guy to ask for that honestly !!!
But I do know that making a plan and sticking to it, often beats motivation … habits and behavior beats everything …
Like how do you get yourself to do your work? … When you are first into the grind of it, it’s often easy to hang on, the problem is when you get disrupted, you get out of the grind … and traveling is a hard one … you need your plan to INCLUDE those traveling things… don’t break your plan, just because you go into an airplane .. Learn more at http://forevercutting.weebly.com/the-fitness-blog/i-tried-most-diet-plans and http://webstyletalk.net/2016/06/19/unique-hoodia/ Put strength training is essential, otherwise you lose muscle with fat and that looks like same you, only smaller. Body weight strength training is for you.
Keep your program simple. Lets say you are in such form that you can do 15 pushups and 25 squats.
3×10 pushups + 3×15 squats and being consistent (2-4x per week) is 80% – Parrett principle. Going to the gym, lifting weights, starting strength etc. – that is in the 20% category.
And at least 30 minute walks per day are part of 80%, it’s one of bodies basic needs really.
Do it in circles to save time – 10 pushups, short break, 10 squats, short break, 10 pushups …
You don’t need hit, unless you like it.
Re motivation: well how important is this to you anyway? If it isn’t that important, accept that you won’t be perfect and don’t sweat it. Maintaining consistency, exercising at least 2x per week is important for best results though.
It sounds like diet is bigger problem than exercise? If you are fasting 2x per week, just eat healthy and you’ll be fine (no GMOs, no aspartame, no trans fat, no white sugar, plenty of veggies, good fats (saturated is good!) and anything else you want really). Meals in good restaurants are mostly healthy, at least in Croatia, so I don’t see a problem there. Just order what ever you like, enjoy it and skip desert cause sugar is bad.