Need Help? Customer Support 1-866-236-8417

I Do Not Know Where To Begin A Fat Loss Regimen!

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.

What's Your Goal? What Is Your Goal?

Is Your Goal Not Listed?
Click Below To Learn More About Goal Setting.

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.
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
Morning Supplements Vitamin B Complex

Cod liver oil

Super Green capsules
10:00 a.m.
Handful of almonds

½ banana or 1 apple
12:30 p.m.
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.
1 serving of a protein shake such as Fit 365 or Jay Robb
7 p.m.
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

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.

Water: The Most Important Element Of All Water: The Most Important Element Of All.
Water constitutes 65% to 70% of the human body. The following list explains the many detrimental things that can happen to your body if you don't ingest enough water.
[ Click here to learn more.]

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 or go to

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!

Bodyweight Exercises For Size & Strength! 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.

Sample Beginning Workout Program.
Day Exercises Sets/Reps Notes
Monday Body Weight Squats

Tricep Push-Ups

Lat Pulldowns



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


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.



Plank Hold
Click Image To Enlarge.
Plank Hold.

Plank Hold Video

MPEG (1.5 MB)
Windows Media (397 KB)


Double Kettlebell Swings Double Kettlebell Swings
Click Image To Enlarge.
Double Kettlebell Swings.

Jump Rope

Jump Rope Workout View The Video Of
Jump Rope Workouts

Windows Media (1.35 MB)
MPEG (4.89 MB)

Turkish Get-Ups

Turkish Get-Ups Turkish Get-Ups
Click Image To Enlarge.
Turkish Get-Ups.

Medicine Ball Twists

Medicine Ball Twists Medicine Ball Twists
Click Image To Enlarge.
Medicine Ball Twists.

Stationary Dumbbell Lunges

Stationary Dumbbell Lunges Stationary Dumbbell Lunges
Click Image To Enlarge.
Stationary Dumbbell Lunges.

Video GuidesWindows 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.

How To Structure A Kettlebell Workout For Size And Strength! 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