By: Lauren Brooks

Fat Loss Regimen
Part One

Beginning a fat loss regime can be very overwhelming. There are an unlimited amount of training philosophies and diet programs to confuse you. What works for someone can have quite the opposite effect on another person. It can be an extremely frustrating process. You almost have to get your Ph.D. in Fat Loss to understand the healthiest and efficient way to look lean and feel energetic!

In part one of this article, I will share with you a sample nutrition program that has worked for myself, my clients, friends, and family members. If anyone tells you that losing fat and getting a lean physique is easy, then they are full of it!

I will tell you right away it takes hard work to change habits. But with the right program for you, motivation, and support, you can reach your goals and stay there.

WHAT'S YOUR GOAL?

What Is Your Goal? Choose A Goal Lose Fat Build Muscle Contest Prep Cortisol Blocker Energy Immune System Joint Health Prevent Aging Sexual Health Skin Care Sleep Aides Tanning More Goals... Is Your Goal Not Listed? Click Below To Learn More About Goal Setting. [ Goal Setting ]

If you have good habits to begin with, then making minor changes should not be very challenging. For those who live off of fast food and their only hobby is watching television all day long, then this program will be much more difficult.

I do not recommend anyone starting this program in full force. Gradually starting into the program will help keep you on track and let your body get use to the proper fuel being utilized. Keep in mind that this program is more based on what you put into your body and is not obsessing on counting calories.

Sample Nutrition Program.

Time/Meal Serving Size/Food/Supplements 7:30 a.m. Breakfast Green tea sweetened with stevia 1/3 cup of cooked rolled oats 2 scoops of protein powder (example: Fit 365  Superfood or Jay Robb or 2 cooked organic  eggs) Morning Supplements Vitamin B Complex Cod liver oil Super Green capsules 10:00 a.m. Snack Handful of almonds ½ banana or 1 apple 12:30 p.m. Lunch 2 cups vegetables (example: broccoli, asparagus, and carrots) 4 oz. of lean meat, poultry, or fish 1 small yam or ¾ cup squash 3:00 p.m. Snack 1 serving of a protein shake such as Fit 365 or Jay Robb 7:00 p.m. Dinner 4 oz. of lean meat, chicken or poultry. If  vegetarian, 3 organic eggs 1/3 cup brown rice, millet, or quinoa 2 cups of vegetables such as spinach, kale,  broccoli, and/or mushrooms Evening Supplements Super Green Capsules Enzymatic Therapy Digestive Enzymes 8:00 p.m. Cup of chamomile tea or bedtime tea to relax

This program takes out all processed foods and refined sugars. During the day water intake should be at least 8-10 full glasses of water depending on your size. The nutrition programs I design follows an exchange program. You are never supposed to be starving on this program.

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If you feel very hungry you either waited too long to eat or did not eat enough. If you have any questions or need a nutrition program tailored to your lifestyle feel free to contact me at Lauren@SoCalTrainer.com or go to SoCalTrainer.com.

Fat Loss Regimen
Part Two

Now that you have a sample nutrition program to follow, I will now provide a sample workout program that will go along with your fat loss program.

I am a strong advocate on body weight exercises and the use of kettlebells for fat loss. You don't need a fancy $4000 piece of cardio equipment to get the job done. In fact, these exercises will get you the toned look that most people want. (Not just the skinny, flabby look that you get from hours of cardio and no weight training.) And you will also get stronger!

To View Bodyweight-Only Exercises, Click Here.

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Bodyweight Exercises For Size & Strength! I get a ton of emails every week regarding bodyweight exercises. People want to know what are the best bodyweight drills for size and strength. [ Click here to learn more. ]

All of these exercises provided below can be done with a dumbbell. I strongly encourage the use of kettlebells, however, because of the way the weight is distributed and the use of a handle. I have seen people over and over again get great results with this Russian tool.

To View Kettlebell Exercises, Click Here.

Sample Beginning Workout Program.

Day Exercises Sets/Reps Notes Monday Body Weight Squats Tricep Push-Ups Lat Pulldowns Plank Swings Jump Rope 3 sets x 10 reps 3 x 8 3 x 10 Hold for 30 seconds 15 swings 30 seconds Go through each exercise with a 45 second rest in between. (Repeat the exercises 3 times.) Try to only take a 30 second break in between the last three exercises. Repeat 3-5 times. Wednesday Turkish Get-Ups Step-Ups On A High Step Clean And Press Single-Arm Front Squats Swings Medicine Ball Twists 3 on each side 12 times on each leg 8 times on each arm 5 on each side 15 swings 20 times Go through each exercise taking 45-60 seconds rest. Repeat 3 times. 30 second rests on the last three exercises, repeat them three times through. Friday Plank One-Arm Rows Stationary Lunges Kettlebell Chest Press Alternating Overhead Press Explosive Box Squats Alternating Swings Hold for 30 seconds 8 per side 10 on each leg 8 on each arm 5 on each arm 10 times 20 times Take a 30 second rest after each exercise. Repeat 3 times. Rest for 1 minute after each exercise. Repeat 3 times. Try and work your way up to resting for only 30 seconds.

Click Here For A Printable Log Of Monday.

Click Here For A Printable Log Of Wednesday.

Click Here For A Printable Log Of Friday.

Exercises

Plank

Click Image To Enlarge.
Plank Hold.

Plank Hold Video

MPEG (1.5 MB)
Windows Media (397 KB)

Swings

Click Image To Enlarge.
Double Kettlebell Swings.

Jump Rope

View The Video Of Jump Rope Workouts Windows Media (1.35 MB) MPEG (4.89 MB)

Turkish Get-Ups

Click Image To Enlarge.
Turkish Get-Ups.

Medicine Ball Twists

Click Image To Enlarge.
Medicine Ball Twists.

Stationary Dumbbell Lunges

Click Image To Enlarge.
Stationary Dumbbell Lunges.

Video Guides:  Windows Media - Real Player

Alternating Kettlebell Overhead Press

Click Image To Enlarge.
Alternating Overhead Press.

This program will work every muscle in your body and will help shed the unwanted fat. Stick to this program for 4 weeks. As it gets easier, try and repeat 4-5 times. You never want to train to failure for this program. You want to leave each workout feeling fresh and energetic.

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How To Structure A Kettlebell Workout For Size And Strength! Designing an effective kettlebell program is about keeping things simple. Get sample training programs that will give size & strength! [ Click here to learn more. ]

Use a weight that is heavy enough to where you know you would be able to do 2-3 reps more at most without compromising form. Good luck with your fat loss, and feel free to email me for questions or comments on how you are doing with your programs!

About The Author

Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren is certified as a Personal Trainer by the American Council on Exercise, as a Russian Kettlebell Instructor by RKC, and a Certified Clinical Nutritionist.

Lauren has experience working with men and women of all ages, and all fitness levels, and has over six years of experience as a personal trainer.

For more information, check out her website, at SoCalTrainer.com.

Lauren@socaltrainer.com

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