I am going to share with you a diet and training regimen for fat loss. This will lay out in detail a sample meal plan and training routine. Check it out.
Fat Loss Regimen
Part One
Beginning a fat loss regime can be 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.
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If you have good habits to begin with, then making minor changes should not be challenging. For those who live off 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 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 p.m. |
Cup of chamomile tea or bedtime tea to relax |
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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 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!
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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.
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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.
| 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.
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| Wednesday |
Turkish Get-Ups
Step-Ups On A High Step
Clean And Press
Single-Arm Front Squats
Swings
Medicine Ball Twists
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3 on each side
12 times on each leg
8 times on each arm
5 on each side
15 swings
20 times
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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
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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.
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Exercises
 Plank
 Click Image To Enlarge.
Plank Hold.
Swings
Click Image To Enlarge.
Double Kettlebell Swings.
Jump Rope
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.
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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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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