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.



High Calorie Day

Meal 1
Egg Whites
2/3 cup
Oats
1/4 cup
Stevia
1 serving
Cinnamon
1 tsp
Flaxseed Oil
1 tbsp
Coffee
1 cup
Meal 2
Protein Powder
1 scoop
Vegetables
1 serving
Meal 3
Tuna
4 oz.
Brown Rice
2 oz.
Vegetables
1 serving
Olive Oil
1 tbsp
Meal 4: Option 1
Oats
1/4 cup
Protein Powder
1 scoop
Meal 4: Option 2
Egg Whites
2/3 cup
Oats
1/3 cup
Stevia
1 serving
Cinnamon
1 tsp
Flaxseed Oil
1 tbsp
Meal 5
Chicken
4 oz.
Vegetables
1 serving
Olive Oil
1 tbsp

Low Calorie Day

Meal 1
Egg Whites
2/3 cup
Oats
1/4 cup
Stevia
1 serving
Cinnamon
1 tsp
Flaxseed Oil
1 tbsp
Coffee
1 cup
Meal 2
Protein Powder
1 scoop
Meal 3
Tuna
4 oz.
Vegetables
1 serving
Meal 4
Oats
1/4 cup
Protein Powder
1 scoop
Meal 5
Chicken
4 oz.
Vegetables
1 serving
Olive Oil
1 tbsp

Training

Provided by bodyspace member TrainerB

Day 1: Full Body Circuit
1
Circuit
Pushups
3 sets, 12 reps
Mountain Climbers
3 sets, 50 reps (45 sec. rest)
2
Circuit
Goblet Squat
3 sets, 20 reps (no rest)
Knee Tuck Jump
3 sets, 20 reps (no rest)
Bench Dips
3 sets, 15-20 reps (45 sec. rest)
3
Circuit
Freehand Jump Squat
3 sets, 20 reps (no rest)
Bent Over Barbell Row
3 sets, 12-15 reps (no rest)
Dumbbell Lunges
3 sets, 12-15 reps (45 sec. rest)
4
Circuit
Dumbbell Step Ups
3 sets, 50 reps (no rest)
Chin-Up
3 sets, 12 reps (no rest)
Freehand Jump Squat
3 sets, 12-15 reps (45 sec. rest)
Day 2: Upper Shoulders and Back
1
Circuit: 4 rounds, no rest
Incline Dumbbell Press
1 set, 15 reps
Push Press
1 set, 15 reps
Wide-Grip Lat Pulldown
1 set, 15 reps
Dumbbell Bicep Curl
1 set, 15 reps
Lying Triceps Press
1 set, 15 reps
Exercise Ball Crunch
1 set, to failure
Dumbbell Bicep Curl
1 set, 15 reps
Exercise Ball Crunch
1 set, 30 reps (rest 60 sec.)
Day 3: Lower Body
1
Barbell Lunge
4 sets, 15 reps (45 sec. rest)
2
Superset
Box Squat
4 sets, 12 reps
Kettlebell One-Legged Deadlift
4 sets, 12 reps
3
Superset
Glute Ham Raise
4 sets, 10 reps
Seated Leg Curl
4 sets, 10 reps
4
Superset
Hyperextensions (Back Extensions)
3 sets, 15 reps
Barbell Hip Thrust
3 sets, 12 reps
Glute Kickback
3 sets, 20 reps

Day 4: Rest

Day 5: Full Body Circuit
1
Circuit: 4 rounds, no rest
Dumbbell Squat
1 set, 12 reps
Plie Dumbbell Squat
1 set, 20 reps
Dumbbell Bicep Curl
1 set, 12 reps
Lying Triceps Press
1 set, 12 reps (45 sec. rest)
2
Circuit: 4 rounds, no rest
Front Plate Raise
1 set, 12 reps
Dumbbell Lunges
1 set, 30 reps
Chin-Up
1 set, 12-15 reps
Bench Dips
1 set, 12-15 reps

Day 6: Rest

Day 7: Plyometrics
1
Circuit
Running, Treadmill
4 sets, 40 yds
Pushups
4 sets, 12-15 reps (no rest)
Bodyweight Squat
4 sets, 24 reps (no rest)
Dumbbell Lunges
4 sets, 24 reps (no rest)
Freehand Jump Squat
4 sets, 24 reps (no rest)
Running, Treadmill
4 sets, 40 yds

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

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