Kathleen Tesori's Cutting Program

Kathleen Tesori likes to keep her body guessing with circuit training, where she does several different movements in a row. This method is a nice departure from slow-paced exercises.

When leaning out, Kathleen Tesori likes to keep her body guessing with circuit training, where she does several different movements in a row. This method also keeps her entertained during her time in the gym and is a nice departure from mundane slow-paced exercises.

To see how Kathleen stays focused and energized while shedding some pounds, check out her cutting regimen.

Kathleen Tesori Fitness 360
Watch The Video - 12:08

Cutting Regimen

High Calorie Days

meal 1

egg whites 2/3 cup


oats 1/4 cup


splenda 1 serving


cinnamon 1 tsp


flax oil 1 tbsp


coffee 1 cup


meal 2

protein 1 scoo


veggies


meal 3

tuna 4 oz


brown rice 2 oz


veggies


olive oil 1 tbsp


meal 4: option 1

protein 1 scoo


oats 1/4 cup


meal 4: option 2

egg whites 2/3 cup


oats 1/4 cup


splenda 1 serving


cinnamon 1 tsp


flax oil 1 tbsp


meal 5

chicken 4 oz


veggies


olive oil 1 tbsp


low calorie days

meal 1

egg whites 2/3 cup


oats 1/4 cup


splenda 1 serving


cinnamon 1 tsp


flax oil 1 tbsp


coffee 1 cup


meal 2

protein 1 scoop


meal 3

veggies 1 cup


tuna 4 oz


meal 4

protein 1 scoop


oats 1/4 cup


meal 5

chicken (or turkey)4 oz


veggies


olive oil 1 tbsp


Training

Provided by bodyspace member TrainerB

Day 1: Full Body Circuit
circuit
1

Pushups

3 sets of 12 reps, no rest
Pushups Pushups

Mountain Climbers

3 sets of 50 reps, 45 seconds rest
Mountain Climbers Mountain Climbers

circuit
2

Dumbbell Goblet Squat

3 sets of 20 reps, no rest
Dumbbell Goblet Squat Dumbbell Goblet Squat

Kneeling Jump Squat

3 sets of 20 reps, no rest
Kneeling Jump Squat Kneeling Jump Squat

Bench Dips

3 sets of 15-20 reps, 45 seconds rest
Bench Dips Bench Dips

circuit
3

Freehand Jump Squat

3 sets of 30 reps, no rest
Freehand Jump Squat Freehand Jump Squat

Bent Over Barbell Row

3 sets of 12-15 reps, no rest
Bent Over Barbell Row Bent Over Barbell Row

Dumbbell Lunges

3 sets of 20 reps, 45 seconds rest
Dumbbell Lunges Dumbbell Lunges

circuit
5

Dumbbell Step Ups

3 sets of 50 reps, no rest
Dumbbell Step Ups Dumbbell Step Ups

Chin-Up

3 sets of 12 reps, no rest
Chin-Up Chin-Up

Freehand Jump Squat

3 sets of 12-15 reps, 45 seconds rest
Freehand Jump Squat Freehand Jump Squat

Day 2: Upperbody Shoulders/Back
circuit
1

Incline Dumbbell Press

4 sets of 15 reps, no rest
Incline Dumbbell Press Incline Dumbbell Press

Push Press

4 sets of 15 reps, no rest
Push Press Push Press

Wide-Grip Lat Pulldown

4 sets of 15 reps, no rest
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Dumbbell Bicep Curl

4 sets of 15 reps, no rest
Dumbbell Bicep Curl Dumbbell Bicep Curl

Lying Triceps Press

4 sets of 15 reps, no rest
Lying Triceps Press Lying Triceps Press

Exercise Ball Crunch

4 sets to failure
Exercise Ball Crunch Exercise Ball Crunch

Dumbbell Bicep Curl

4 sets of 15 reps, no rest
Dumbbell Bicep Curl Dumbbell Bicep Curl

Exercise Ball Pull-In

4 sets of 30 reps, 60 seconds rest
Exercise Ball Pull-In Exercise Ball Pull-In

Day 3: Lower Body
1

Barbell Lunge

4 sets of 15 reps, 45 seconds rest
Barbell Lunge Barbell Lunge

Superset
2

Box Squat

4 sets of 12 reps, no rest
Box Squat Box Squat

Kettlebell One-Legged Deadlift

4 sets of 12 reps, no rest
Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift

Superset
3

Glute Ham Raise

4 sets of 10 reps, 45 seconds rest
Glute Ham Raise Glute Ham Raise

Seated Leg Curl

4 sets of 12,10,10,15 reps, 45 seconds rest
Seated Leg Curl Seated Leg Curl

circuit
4

Hyperextensions (Back Extensions)

3 sets of 15 reps, no rest
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Barbell Hip Thrust

3 sets of 12 reps, no rest
Barbell Hip Thrust Barbell Hip Thrust

Glute Kickback

3 sets of 20 reps, 45 seconds rest
Glute Kickback Glute Kickback

Day 4: rest
Day 5: Full Body Circuit
circuit
1

Dumbbell Squat

4 sets of 12 reps, no rest
Dumbbell Squat Dumbbell Squat

Plie Dumbbell Squat

4 sets of 20 reps, no rest
Plie Dumbbell Squat Plie Dumbbell Squat

Dumbbell Bicep Curl

4 sets of 12 reps, no rest
Dumbbell Bicep Curl Dumbbell Bicep Curl

Lying Triceps Press

4 sets of 12 reps, 45 seconds rest
Lying Triceps Press Lying Triceps Press

circuit
2

Front Plate Raise

4 sets of 12 reps, no rest
Front Plate Raise Front Plate Raise

Dumbbell Lunges

4 sets of 30 reps, no rest
Dumbbell Lunges Dumbbell Lunges

Chin-Up

4 sets of 12-15 reps, no rest
Chin-Up Chin-Up

Bench Dips

4 sets of 12-15 reps, no rest
Bench Dips Bench Dips

Day 6: Plyometrics
circuit
1

Running, Treadmill

3-4 sets of 40 yards
Running, Treadmill Running, Treadmill

Pushups

3-4 sets of 12-15 reps, no rest
Pushups Pushups

Bodyweight Squat

3-4 sets of 24 reps, no rest
Bodyweight Squat Bodyweight Squat

Dumbbell Lunges

3-4 sets of 24 reps, no rest
Dumbbell Lunges Dumbbell Lunges

Freehand Jump Squat

3-4 sets of 24 reps, no rest
Freehand Jump Squat Freehand Jump Squat

Running, Treadmill

3-4 sets of 40 yards
Running, Treadmill Running, Treadmill
Day 7: rest

Supplements

Fat Burner
pre-workout
between meals
before bed

Kathleen Tesori's Personal Philosophy

Nutrition

Nutrition is the most important piece to the seeing and feeling results. When people contact me about how I achieved my physique the first thing I ask is to see a few days of their diet. A good rule of thumb is that 80% of your success will come from your diet (anything you put in your mouth) and only 20% will come from the work you do in the gym.

I am sure you have heard this before, but here are few simple rules I follow:

  • Eat every 2.5 to 4 hours
  • Each meal should combine a protein, carbohydrate and a healthy fat.
  • It's best to not eat a carbohydrate alone - make sure to combine it with a protein.
  • Ensure you are drinking plenty of water (3 liters a day is a good gauge).

Keep your meals fun—pick your favorite foods and try to find a healthy recipe. Whether it's chips, waffles, cakes or puddings, there are plenty of members on BodySpace with great recipes to share.

Training

I like to change up my style of training and goals every few months, where I cycle through building, leaning/toning or just maintaining routines. It's important to keep your body guessing, and to keep yourself entertained which can be accomplished by switching up your goals and routines.

Ladies, don't be afraid to lift hard and heavy for a few months here and there. We don't have the testosterone or eat the amount of calories to get really big. Plus, in order to tone and lean you need to have something to tone or lean against. Also, muscle helps boost the metabolism and burn more calories.

It's important to set time aside each day for some physical activity. We all get busy, but if you let a day go by here and there, before you know a few weeks will go by. If I only have 15 minutes to hit the gym, I will still go and workout hard for those 15 minutes. Even for that little amount of time, I still leave the gym feeling accomplished, and feel great about staying on my schedule.

Creating a schedule for what body part you're going to work or what activity you want to accomplish is a great way to keep on track. However, it's important to listen to your body. Sometimes it will guide you toward what you should do each day. If it's a heavy leg day and you have no energy, don't be afraid to switch it up and make it a shoulder or cardio day.

Keep it fun, switch things up and do not let life get in your way!

Supplementation

Supplementation is important. However it's also important to know what supplement means: something added to complete a thing or make up for a deficiency. You need to find a great balance with your nutrition, training and supplementation. If you rely solely on supplements you will more than likely not get the results you were hoping to achieve.

I really like the Max Muscle focus - "the core four." Regardless of activity level, everyone should incorporate the following supplements into their supplement plan:

  1. Fish oil
  2. Multivitamin
  3. Glutamine (for recovery)
  4. Protein shakes

Once you establish a healthy routine with the supplementation staples, it's beneficial to add in other supplements coordinating with your training goals/cycle. I've personally noticed results using pre and post workout shakes and fat burners to take my results to another level.

My fitness motto has always been 'slow and steady wins the race.' If you take your time and do things right, you'll see long-term results. One of my favorite features on BodySpace is being able to see what supplements each member is using or what supplements they have reviewed. It has been helpful to me in the past to pick an active BodySpace member with a physique I desire to achieve and message them about their favorite supplements.

KATHLEEN TESORI Fitness 360