For Busy Working Professionals….
First off, thank you for giving me your attention and downloading my free weight loss program. I hope that you enjoy this program and find the information informative, clear, and concise.
Weight loss and fitness information should not be so difficult to find nor be expensive. As a former athlete, current personal trainer, nutrition coach, and lifelong fitness enthusiast, this step by step guide is an accumulation of what I have found worked best for myself, clients, friends and family. There are no secrets, no added costs, no snake oil pills, fancy diet hacks, no bullshit. This is just an honest way to lose weight. Let’s get right into it!
Notice:
The information provided below is not intended for medical treatment, preventative medicine nor should be considered medical advice. Please consult with your doctor or health professional before beginning this program.
This publication is for information purposes and to increase knowledge of strength and conditioning training, and basic caloric intake requirements. The diet plans below are based on my own experience of what I would eat determined by my personal goals and past experiences. I am not a registered dietician.
What is my calorie budget? I like to explain calories in terms of a budget because it makes things black and white. Yes, weight loss is black and white and pretty much basic math.
First, I have to explain some things.
Deficit = Energy In < Energy Out
or
Deficit = Food < Exercise
The amount of calories one burns each day depends on many factors such as age, gender, muscle mass, height, and general lifestyle. To make things easy you can calculate your calorie “budget” here.
Direct Link to NIH Body Weight Planner: https://www.niddk.nih.gov/bwp
Please note, there are many different online calculators to calculate your daily calorie “budget”. You can even google “calorie calculator” just to experiment. The above is just what we recommend because it worked for us in the past and allows you to pick a goal weight and time frame..Just know that NO calculator is 100% accurate. Because of this, we will show you how to adjust this budget in step 5.
Fun Fact: 3500 Cals = 1 pound of fat. To lose 1 pound of fat, you need to ”burn” or consume 3500 cals under your “budget” aka maintenance calories. Example: my budget is 2500 calories per day and I want to lose 1 lb per week. I can eat 2000 (500 deficit) calories for 7 days and will lose 1 pound. See Math below. 2500 Calories (Budget) – 2000 (consumed calories) = 500 Calorie (Deficit) 500 (Deficit) * 7 (days) = 3500 |
Now that you know the amount of calories to consume each day to reach your goal weight your next question should be, what foods and how much food should I eat? If this part makes you feel uneasy, that is okay. Review one of the sample meal plans below, which consists of real, healthy whole foods that will make you feel great. The foods in this plan consist of unprocessed, real food which is what we are designed as humans to eat. Also, this type of food will leave you energized, satisfied, help you lose weight, and build muscle.
Choose a meal plan from one of the below charts based on your estimated calorie expenditure. There are options for the following calories.
*If your calculated calorie expenditure from step 1 is in between two of the sample plans, then drop to the lower plan if the goal is to lose weight.
Please note, I do not recommend attempting to lose more than 1.5 lbs per week.If you drastically cut calories too quickly, you can trick the body into thinking you are starving. So you will lose weight at first, but it will not be sustainable, you will feel terrible, the body will be under constant stress, and you may gain additional weight in the long run because your body will be attempting to store fat for survival!
*If you are attempting to lose more than 1.5lbs (750 Calorie Deficit) per week, consider going back to step 1 and choose a goal weight that would not be detrimental to your long term metabolic health.
SAMPLE MEAL PLANS BELOW
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Daily Total: Approximately 3034-3124 calories, 161.5g protein, 88.85g fat, 126-134.5g carbs
Meal Plan: 3000 Calories | |||
Breakfast: | Lunch: | Dinner: | Snack: |
Scrambled Eggs with Avocado and Whole-Grain Toast | Grilled Chicken and Quinoa Salad | Grilled Salmon with Brown Rice and Asparagus | Greek Yogurt with Nuts |
3 large eggs (210 calories, 18g protein, 15g fat, 1.5g carbs) | 6 oz grilled chicken breast (approx. 180 calories, 39g protein, 2.25g fat, 0g carbs) | 8 oz grilled salmon (approx. 480 calories, 56g protein, 32g fat, 0g carbs) | 8 oz non-fat Greek yogurt (160 calories, 27g protein, 0g fat, 14g carbs) |
1/2 avocado (120 calories, 1.5g protein, 10g fat, 6g carbs) | 1 cup cooked quinoa (222 calories, 8g protein, 3.6g fat, 40g carbs) | 1 cup cooked brown rice (222 calories, 5g protein, 2.4g fat, 45g carbs) | 1/2 cup mixed nuts (varies) |
2 slices whole-grain toast (160 calories, 6g protein, 2g fat, 30g carbs) | Mixed greens, cucumber, and cherry tomatoes (varies) | Steamed asparagus (varies) | |
3 tbsp balsamic vinaigrette dressing (180 calories, 0g protein, 21g fat, 9g carbs) | Olive oil (for grilling) | ||
Total: Approximately 490 calories, 25.5g protein, 27g fat, 37.5g carbs | Total: Approximately 582-622 calories, 47g protein, 27.85g fat, 49-53g carbs | Total: Approximately 702 calories, 61g protein, 34.4g fat, 45-49g carbs | Total: Approximately 360-410 calories, 27g protein, varies in fat and carbs |
Daily Total: Approximately 2824-2914 calories, 161.5g protein, 88.85g fat, 126-134.5g carbs
Meal Plan: 2800 Calories | |||
Breakfast: | Lunch: | Dinner: | Snack: |
Scrambled Eggs with Avocado and Whole-Grain Toast | Grilled Chicken and Quinoa Salad | Grilled Salmon with Brown Rice and Asparagus | Greek Yogurt with Nuts |
3 large eggs (210 calories, 18g protein, 15g fat, 1.5g carbs) | 6 oz grilled chicken breast (approx. 180 calories, 39g protein, 2.25g fat, 0g carbs) | 8 oz grilled salmon (approx. 480 calories, 56g protein, 32g fat, 0g carbs) | 8 oz non-fat Greek yogurt (160 calories, 27g protein, 0g fat, 14g carbs) |
1/2 avocado (120 calories, 1.5g protein, 10g fat, 6g carbs) | 1 cup cooked quinoa (222 calories, 8g protein, 3.6g fat, 40g carbs) | 1 cup cooked brown rice (222 calories, 5g protein, 2.4g fat, 45g carbs) | 1/2 cup mixed nuts (varies) |
2 slices whole-grain toast (160 calories, 6g protein, 2g fat, 30g carbs) | Mixed greens, cucumber, and cherry tomatoes (varies) | Steamed asparagus (varies) | |
3 tbsp balsamic vinaigrette dressing (180 calories, 0g protein, 21g fat, 9g carbs) | Olive oil (for grilling) | ||
Total: Approximately 490 calories, 25.5g protein, 27g fat, 37.5g carbs | Total: Approximately 582-622 calories, 47g protein, 27.85g fat, 49-53g carbs | Total: Approximately 702 calories, 61g protein, 34.4g fat, 45-49g carbs | Total: Approximately 360-410 calories, 27g protein, varies in fat and carbs |
Daily Total: Approximately 2534-2624 calories, 161.5g protein, 88.85g fat, 126-134.5g carbs
Meal Plan:2500 | |||
Breakfast: | Lunch: | Dinner: | Snack: |
Scrambled Eggs with Avocado and Whole-Grain Toast | Grilled Chicken and Quinoa Salad | Grilled Salmon with Brown Rice and Asparagus | Greek Yogurt with Nuts |
3 large eggs (210 calories, 18g protein, 15g fat, 1.5g carbs) | 6 oz grilled chicken breast (approx. 180 calories, 39g protein, 2.25g fat, 0g carbs) | 8 oz grilled salmon (approx. 480 calories, 56g protein, 32g fat, 0g carbs) | 8 oz non-fat Greek yogurt (160 calories, 27g protein, 0g fat, 14g carbs) |
1/2 avocado (120 calories, 1.5g protein, 10g fat, 6g carbs) | 1 cup cooked quinoa (222 calories, 8g protein, 3.6g fat, 40g carbs) | 1 cup cooked brown rice (222 calories, 5g protein, 2.4g fat, 45g carbs) | 1/2 cup mixed nuts (varies) |
2 slices whole-grain toast (160 calories, 6g protein, 2g fat, 30g carbs) | Mixed greens, cucumber, and cherry tomatoes (varies) | Steamed asparagus (varies) | |
3 tbsp balsamic vinaigrette dressing (180 calories, 0g protein, 21g fat, 9g carbs) | Olive oil (for grilling) | ||
Total: Approximately 490 calories, 25.5g protein, 27g fat, 37.5g carbs | Total: Approximately 582-622 calories, 47g protein, 27.85g fat, 49-53g carbs | Total: Approximately 702 calories, 61g protein, 34.4g fat, 45-49g carbs | Total: Approximately 360-410 calories, 27g protein, varies in fat and carbs |
Daily Total: Approximately 2536-2626 calories, 166-167.5g protein, varies in fat and carbs
Meal Plan:2200 | |||
Breakfast: | Lunch: | Dinner: | Snack: |
Whole-Grain Pancakes with Berries | Turkey and Avocado Wrap | Grilled Chicken with Quinoa and Mixed Vegetables | Greek Yogurt with Nuts (same as Option 1) |
4 whole-grain pancakes (varies) | 6 oz turkey breast (approx. 150 calories, 30g protein, 1.5g fat, 1.5g carbs) | 8 oz grilled chicken breast (approx. 240 calories, 52g protein, 3g fat, 0g carbs) | 8 oz non-fat Greek yogurt (160 calories, 27g protein, 0g fat, 14g carbs) |
1 cup mixed berries (varies) | Whole-grain wraps (varies) | 1 cup cooked quinoa (222 calories, 8g protein, 3.6g fat, 40g carbs) | 1/2 cup mixed nuts (varies) |
2 tbsp pure maple syrup (104 calories, 0g protein, 0g fat, 27g carbs) | Sliced avocado (varies) | Mixed steamed vegetables (varies) | |
Mixed greens (varies) | Olive oil (for grilling) | ||
Total: Approximately 500-600 calories, 3-4g protein, varies in fat and carbs | Total: Approximately 300-400 calories, 30-30.5g protein, varies in fat and carbs | Total: Approximately 462 calories, 60g protein, 6.6g fat, 40-44g carbs | Total: Approximately 360-410 calories, 27g protein, varies in fat and carbs |
Daily Total: Approximately 2034-2124 calories, 161.5g protein, 88.85g fat, 126-134.5g carbs
Meal Plan:2000 | |||
Breakfast: | Lunch: | Dinner: | Snack: |
Scrambled Eggs with Avocado and Whole-Grain Toast | Grilled Chicken and Quinoa Salad | Grilled Salmon with Brown Rice and Asparagus | Greek Yogurt with Nuts |
3 large eggs (210 calories, 18g protein, 15g fat, 1.5g carbs) | 6 oz grilled chicken breast (approx. 180 calories, 39g protein, 2.25g fat, 0g carbs) | 8 oz grilled salmon (approx. 480 calories, 56g protein, 32g fat, 0g carbs) | 8 oz non-fat Greek yogurt (160 calories, 27g protein, 0g fat, 14g carbs) |
1/2 avocado (120 calories, 1.5g protein, 10g fat, 6g carbs) | 1 cup cooked quinoa (222 calories, 8g protein, 3.6g fat, 40g carbs) | 1 cup cooked brown rice (222 calories, 5g protein, 2.4g fat, 45g carbs) | 1/2 cup mixed nuts (varies) |
2 slices whole-grain toast (160 calories, 6g protein, 2g fat, 30g carbs) | Mixed greens, cucumber, and cherry tomatoes (varies) | Steamed asparagus (varies) | |
3 tbsp balsamic vinaigrette dressing (180 calories, 0g protein, 21g fat, 9g carbs) | Olive oil (for grilling) | ||
Total: Approximately 490 calories, 25.5g protein, 27g fat, 37.5g carbs | Total: Approximately 582-622 calories, 47g protein, 27.85g fat, 49-53g carbs | Total: Approximately 702 calories, 61g protein, 34.4g fat, 45-49g carbs | Total: Approximately 360-410 calories, 27g protein, varies in fat and carbs |
Daily Total: Approximately 1800-1805 calories, 91-92g protein, 34.5-35g fat, 58-60g carbs
Meal Plan:1800 | |||
Breakfast: | Lunch: | Dinner: | Snack: |
Oatmeal with Almonds and Berries | Turkey and Avocado Wrap | Stir-Fried Tofu with Vegetables and Quinoa | Greek Yogurt with Nuts |
1 cup cooked oats (154 calories, 6g protein, 3g fat, 27g carbs) | 6 oz turkey breast (approx. 150 calories, 30g protein, 1.5g fat, 1.5g carbs) | 6 oz tofu (approx. 144 calories, 12g protein, 9g fat, 3g carbs) | 6 oz non-fat Greek yogurt (100 calories, 17g protein, 0g fat, 7g carbs) |
1/4 cup almonds (207 calories, 8g protein, 18g fat, 7g carbs) | Whole-grain wrap (varies) | Mixed stir-fried vegetables (varies) | 1/4 cup mixed nuts (varies) |
1/2 cup mixed berries (varies) | Sliced avocado (varies) | 1/2 cup quinoa (111 calories, 4g protein, 1.8g fat, 20g carbs) | |
Mixed greens (varies) | |||
Total: Approximately 359 calories, 14g protein, 21g fat, 34g carbs | Total: Approximately 300-400 calories, 30-30.5g protein, varies in fat and carbs | Total: Approximately 255-355 calories, 16-16.5g protein, varies in fat and carbs | Total: Approximately 200-250 calories, 17g protein, varies in fat and carbs |
Daily Total: Approximately 1604-1609 calories, 71-71.5g protein, 30.8-31g fat, 68-70g carbs
Meal Plan:1800 | |||
Breakfast: | Lunch: | Dinner: | Snack: |
Oatmeal with Almonds and Berries | Turkey and Avocado Wrap | Stir-Fried Tofu with Vegetables and Quinoa | Greek Yogurt with Nuts |
1 cup cooked oats (154 calories, 6g protein, 3g fat, 27g carbs) | 4 oz turkey breast (approx. 100 calories, 20g protein, 1g fat, 1g carbs) | 6 oz tofu (approx. 144 calories, 12g protein, 9g fat, 3g carbs) | 6 oz non-fat Greek yogurt (100 calories, 17g protein, 0g fat, 7g carbs) |
1/4 cup almonds (207 calories, 8g protein, 18g fat, 7g carbs) | Whole-grain wrap (varies) | Mixed stir-fried vegetables (varies) | 1/4 cup mixed nuts (varies) |
1/2 cup mixed berries (varies) | Sliced avocado (varies) | 1/2 cup quinoa (111 calories, 4g protein, 1.8g fat, 20g carbs) | |
Mixed greens (varies) | |||
Total: Approximately 359 calories, 14g protein, 21g fat, 34g carbs | Total: Approximately 250-350 calories, 20-20.5g protein, varies in fat and carbs | Total: Approximately 255-355 calories, 16-16.5g protein, varies in fat and carbs | Total: Approximately 200-250 calories, 17g protein, varies in fat and carbs |
Review your meal plan and make any necessary changes you would like. Once you have your meals planned out, go ahead and put together a shopping list. The below list should consist of the items for the above plan, but add or swap out any items you prefer.
Proteins:
Carbohydrates:
Fats:
Vegetables and Greens:
Other Ingredients:
Pro Tip: Once you feel comfortable with planning out your meals, you can always add variety which is 100% recommended. Just stick to whole foods and avoid unprocessed garbage. To track the calories and macros for any food I recommend downloading the “MyFitnessPal” which is an app for your phone where tracking can be made easy! |
Now that you have the diet down it’s time for the fun part. The workouts! Below I will include 4 free workout programs including a male and female program for both gym and at home options.
Please note, males can perform the “female” workouts and females can perform the “male” workouts. They all work! The reason for the differences is that men typically prefer to develop their upper bodies more (arms, chest, shoulders) while women tend to prefer focusing on lower bodies with toned upper bodies. (glutes, legs.)
IMPORTANT: Before beginning workouts please read the below!
ProTip: I recommend copy and pasting these exercises and weights into your phone’s notes or notepad section. This way you can track your weight on your phone without having to remember or bring a notepad to the gym. |
WORKOUT PLANS BELOW
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Program Type: Male with Gym Access
Workout A:
Work | Sets+Reps | Rest (Minutes) | Weight |
Incline Barbell Bench Press | 4 Sets * 6 – 10 Reps | 2 – 3 | |
Flat Barbell Bench | 6 – 10 Reps | 2 | |
Cable Chest Fly Low | 4 Sets (12,10,8,6 Reps) | .5 – 1 | |
French Press | 3 Sets * 6-10 Reps | 2 | |
Rope Pull Down (Triceps) | 2 Sets 10 – 12 Reps | 2 |
Workout B:
Work | Sets+Reps | Rest (Minutes) | Weight |
Weighted Pull Ups (Palm away) | 4 Sets * 6 – 10 Reps | 2 – 3 | |
Deadlifts | 3 Sets of 5 Reps | 2 | |
Dumbbell Bent Over Row | 4 Sets (12,10,8,6 Reps) | .5 – 1 | |
Barbell Curl | 3 Sets * 6-10 Reps | 2 | |
Incline Dumbbell Curl or Hammer Curls | 2 Sets 10 – 12 Reps | 2 |
Workout C:
Work | Sets+Reps | Rest (Minutes) | Weight |
Dumbbell Shoulder Press | 4 Sets * 6 – 10 Reps | 2 – 3 | |
Lateral Raise | 3 Sets 8 * 12 | 2 | |
Upright Row | 4 Sets (12,10,8,6 Reps) | .5 – 1 | |
Front Squat | 3 Sets * 6-10 Reps | 2 | |
Calf Raises | 2 Sets 15 – 25 Reps | 2 |
Program: Female with Gym Access
Workout A:
Work | Sets+Reps | Rest | Weight |
Hip Thrusters | 4 sets * (6 – 10 Reps) | 2 – 3 | |
Barbell Back Squat OR Smith Machine | 3 sets * (6 – 10 Reps) | 2 – 3 | |
Leg Press Machine | 3 sets * (6 – 10 Reps) | 2 – 3 | |
RDLS (Romanian Deadlift) | 3 sets * (6 – 10 Reps) | 1 | |
Bulgarian Split Squat | 3 sets * (6 – 10 Reps) | 2 – 3 |
Workout B:
Work | Sets+Reps | Weight | |
Push Ups/Knee Push Ups | 3 Sets * 15 Reps | 2 – 3 | |
Dumbbell one arm row | 3 Sets * 15 Reps (Each Side) | 1 | |
Cable Machine Lat Pulldown | 4 Sets * 15 Reps + 30 Second hold on fourth Set | 1 | |
Barbell Bicep Curl | 3 Sets* 12 Reps (Each Side) | 1 | |
One Arm Tricep Extension | 4 Sets * 15 Reps (Each Side) | 1 |
Workout C:
Work | Sets+Reps | Weight | |
Bird Dogs | 2 Sets * 15 Reps (Each Side) | None | |
Fire Hydrants | 2 Sets * 15 Reps (Each Side) | None | |
Hip Bridges | 4 Sets * 15 Reps + 30 Second hold on fourth Set | None | |
Step Ups or Reverse Lunges | 3 Sets* 12 Reps (Each Side) | .5 – 1 | |
Goblet Squats | 3 Sets * 15 Reps (Each Side) | 1 – 2 |
Program: Male with no gym access
Workout A: Perform each exercise one after another. Rest 1 – 2 minutes after each set.
Work | Sets+Reps | Tips |
Regular Push Ups | 5-8-15-8-5 | Reg push ups once fatigued. Change hand placement for fun. |
Chair Dips | 5-8-15-8-5 | Support body weight with arms and hands on a chair and legs extended. Lower down and press up using arms. |
Handstand Against Wall | 30-seconds | Use wall to support for time |
Arm Haulers | 5-8-15-8-5 | Lay on stomach in superman position. Keeping arms straight, move arms to your side. Try to keep arms from touching the ground at all times. |
Mountain Climbers | 5-8-15-8-5 | Start in push up position, drive knees into abdomen and then back out straightening leg. Repeat each side |
Workout B: Perform each exercise one after another. Rest 1 – 2 minutes after each set.
Work | Sets+Reps | Tips |
Bird Dogs | 2 Sets * 10 Reps Each Side | On all fours extend arm forward while extending opposite leg back. Keep back straight. Should feel tension in shoulder, lower back, top of butt, and hamstring. |
Body Weight Squat | 4 sets * (15 – 20 Reps) | Feet shoulder width apart and 70% weight on heels. Lower down. Keep chest up and try to keep upper body from leaning forward. |
Floor Hip Bridges | 3 sets * (30 – 60 seconds hold) | On back with knees bent and feet on floor, drive hips into air. Flex glutes and hamstrings at top and hold the squeeze. |
One Leg Split Squat | 3 sets * (6 – 10 Reps) Each | With one leg on a bench or chair, perform a squat on one leg. |
Side Leg Raises | 3 sets * 10 Reps Each | Laying on side, raise top leg into air as high as can. Raise and lower slowly. |
Workout C:
Work | Sets+Reps | Tips |
Reverse Lunges | 15 Reps (Each Side) | Normal Lunge but step backwards instead of forwards. |
Fire Hydrants | 15 Reps (Each Side) | On all fours, life leg up to side (how male dogs would relieve themselves on a fire hydrant). |
Single Leg Hip Bridge | 10 Reps (Each side) | Same as a regular hip bridge, but with one leg extended straight out. |
One Leg RDLs | 6 Reps (Each Side) | Balance on one leg, reach forward and down, hinging at hip. Extend opposite foot back and squeeze glute. Should feel hamstring stretch on the supporting leg. |
Goblet Squats or Half Squats (Low) | 20 Reps | Normal squat but only raise halfway, maintaining constant tension in glutes. |
Program: Female No Gym Access
Workout A:
Work | Sets+Reps | Tips |
Bird Dogs | 2 Sets * 10 Reps Each Side | On all fours extend arm forward while extending opposite leg back. Keep back straight. Should feel tension in shoulder, lower back, top of butt, and hamstring. |
Body Weight Squat | 4 sets * (15 – 20 Reps) | Feet shoulder width apart and 70% weight on heels. Lower down. Keep your chest up and try to keep your upper body from leaning forward. |
Floor Hip Bridges | 3 sets * (30 – 60 seconds hold) | On back with knees bent and feet on floor, drive hips into air. Flex glutes and hamstrings at top and hold the squeeze. |
One Leg Split Squat | 3 sets * (6 – 10 Reps) Each | With one leg on a bench or chair, perform a squat on one leg. |
Side Leg Raises | 3 sets * 10 Reps Each | Laying on side, raise top leg into air as high as can. Raise and lower slowly. |
Workout B:
Work | Sets+Reps | Tips |
Push Ups/Knee Push Ups | 3 sets * (6 – 10 Reps) | Hands about shoulder width, lower down slowly, use chest and arms to push up. Knees can be on the floor, but keep back straight and eyes on the floor slightly in front. |
Back Bridges | 2 sets * 20 Sec Holds | Started seated upright on the floor with hands slightly behind your waist. Raise your body in the air to form a bridge. |
Chair Dips | 3 sets * (10 – 12 Reps) | Support body weight with arms and hands on a chair and legs extended. Lower down and press up using arms. |
Mountain Climbers | 3 sets * (10 – 20 Reps each knee) | Start in push up position, drive knees into abdomen and then back out straightening leg. Repeat each side |
Arm Haulers | 2 Sets * 12 Reps | Lay on stomach in superman position. Keeping arms straight, move arms to at your side. Try to keep your arms from touching the ground at all times. |
Workout C:
Work | Sets+Reps | Tips |
Reverse Lunges | 15 Reps (Each Side) | Normal Lunge but step backwards instead of forwards. |
Fire Hydrants | 15 Reps (Each Side) | On all fours, life leg up to side (how male dogs would relieve themselves on a fire hydrant). |
Single Leg Hip Bridge | 10 Reps (Each side) | Same as a regular hip bridge, but with one leg extended straight out. |
One Leg RDLs | 6 Reps (Each Side) | Balance on one leg, reach forward and down, hinging at hip. Extend opposite foot back and squeeze glute. Should feel hamstring stretch on the supporting leg. |
Goblet Squats Or Half Squats (Low) | 20 Reps | Normal squat but only raise halfway, maintaining constant tension in glutes. |
Cardio:
Steady State Cardio:
Each cardio session should be 30 – 45 minutes (40 minutes is the sweet spot). Intensity should be at a conversational pace, meaning you are going as fast as you can, but can still communicate in full sentences. This is called zone 2 training and works your aerobic (fat burning system). This will increase your body’s capability to burn fat, essentially generating more fat burning enzymes.
Heart Rate:
If you have a heart rate monitor/smart watch/ or fitbit it makes staying in zone 2 easier. The estimated formula for your aerobic threshold is 180 – your age. (180 – 28 = 152). Try not to go over your threshold (152 beats per minute), or you will be anaerobic and working a different energy system. Your resistance training already covers this area.
Pro Tip: Walking! Don’t underestimate the power of walking. Walking will burn fat without stressing the body making you even more hungry, which happens with INTENSE exercise. It is amazing for losing weight and your mental well-being in general. Aim for a minimum 7k Steps or 30 minutes. Take daily walks! |
ABS:
Workout: Complete all the way through with no rest. Workout should be completed with your back on the floor. Place hands under lumbar for leg raises, flutter kicks, and 6 inch hold if support is needed.
Exercise | Reps and Sets |
Leg Raises (Low Reps halfway up) | 1 x 30 |
Leg Raises Full (Legs hit 90 degrees) | 1 x 30 |
Flutter Kicks | 60 kicks |
Crunches with Legs up (Both Elbows to knees) | 1 x 30 |
Crossover Crunch (Elbow to knee of crossed leg) each side. One leg crossed over other | 1 x 30 + 1x 30 |
Crunches with Legs up (Both Elbows to knees) | 1 x 15 |
Crossover Crunch (One Elbow to knee) each side. One leg crossed over other | 1x 15 + 1 x15 |
Flutter Kicks | 60 kicks |
6 Inch Hold | As Long as you Can |
*This workout should be challenging! If you find it too difficult to complete the above, decrease the reps for each exercise so you can complete all with good form. For example, start with just 10 or 15 reps for the leg raises. On the same note, it will get easier as you progress. When that happens, increase the reps for each exercise. Only increase reps when you can complete your current rep range with good form
.
Alternate Workout: Complete below 4 times through with 45 second rest in between.
Exercise | Reps and Sets | Rest |
Front Plank | 1 x 30 Second | N/A |
Side Plank Left | 1 x 30 Second | N/A |
Side Plank Right | 1 x 30 Second | N/A |
Pro Tip:You can plank on your elbows, or on your hands (like a push up start position). I recommend mixing it up on this workout. Not only do your elbows sometimes get sore from planking, planking on hands hits different angles |
Step 5: Tracking Progress for Weight Loss.
Pro Tip: I also recommend taking a before picture. It will be highly motivational and a great feeling to look back at how far you have come along. Just do not rely on the pictures for progress as our eyes can deceive us! Track your weight, how much weight you can lift, cardio, and most importantly how you feel! |
There you have it, the 5 steps to lose weight and keep it off for busy working professionals!
I know this is a lot of information, so I put together a summary below.
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Putting It All Together
To lose weight, specifically to burn fat, we must be in a calorie deficit so that our bodies can use fat (stored energy) for energy. To know how many calories to consume we can use online calculators to approximate what our daily calorie consumption should be.
When selecting the source of energy choose healthy, unprocessed, whole foods as those will give you the most bang for your buck. The best way to do this is to put together a meal plan and shopping list that works for you.
Exercise, specifically resistance training is also a part of the equation. When we exercise we not only burn calories but also build lean muscle mass. Both of these contribute to losing muscle. If you add in cardio, your body becomes a fat burning machine.
Track your weight weekly and adjust as necessary. You don’t want to lose too much weight too quickly because significant deficits are tough on the body. Track your weight weekly at minimum, the weight you are lifting in workouts, and most importantly how you feel.
Losing weight is not easy. You will feel uncomfortable and hungry at times. You may not want to exercise and things will always come up. Prioritize this goal though and make no excuses. Once you hit your goal and see how the process works you will have the necessary skills and tools to be lean and healthy for life!
If it would be helpful for you to go through this process with a coach to guarantee your results I do offer 1 on 1 coaching and would be happy to take you on as a VIP client. Please feel free to DM or email ([email protected]) and I will set up a time to chat on how VIP coaching could benefit you!
Now go out there and smash it!!!
Best,
Derek