This fast weight loss program has been designed to help you achieve the results you desire in the most effective and safest way possible. It is suitable for all fitness levels, whether you are a beginner or a regular gym goer. The program is an integration of dietary changes and a combination of resistance and cardiovascular training.
THE EXERCISE PLAN
The workout plan will incorporate weight training and cardiovascular training. It is an intense but effective 4-day routine that repeats itself for the entire 12 weeks.
Through resistance training, you will not only burn calories but also prevent a metabolism slowdown, which is a common weight loss side effect (Hunter GR, et al. Obesity, 2008).
THE WORKOUT
DAY 1- BACK AND BICEPS (plus Cardio)
Wide Grip Pull-ups - 3 sets of 10 repetitions
Bent-Over Barbell Rows - 5 sets of 12 repetitions
Lateral Pull-downs - 5 sets of 12 repetitions
Standing Barbell Biceps curl - 3 sets of 15 repetitions
Dumbbell Hammer curl - 3 sets of 15 repetitions
For cardio, jog for 30 or 45 minutes at a moderate pace.
DAY 2 - CHEST, SHOULDERS AND TRICEPS
Bench Press - 5 sets of 12 repetitions
Incline Flys - 3 sets of 12 repetitions
Cable-Crossovers - 3 sets of 15 repetitions
Military Shoulder Press - 5 sets of 10 repetitions
Side Lateral Flys - 3 sets of 12 repetitions
Bench Dips - 3 sets of 15 repetitions
Overhead Triceps Extension - 3 sets of 12 repetitions
DAY 3 - CARDIO
One day is dedicated entirely to performing cardiovascular exercises. This workout incorporates jogging and cycling with 2-minute high-intensity bursts. Jog or cycle at a moderate pace for 8 minutes then sprint for 2 minutes. Repeat this cycle for about 30 minutes.
DAY 4 - LEGS AND ABS
Barbell Squats - 5 sets of 10 repetitions
Leg Press - 5 sets of 10 repetitions
Lunges - 3 sets of 12 repetitions
Abdominal Crunch - 5 sets of 15 repetitions
Bench Leg Raises - 5 sets of 15 repetitions
THE MEAL PLAN
The meal plan in this program involves 4 meals a day. It is designed to facilitate weight loss without hunger and reduce appetite.
CARBOHYDRATES
Reducing sugar and starch consumption is the most important aspect of this meal plan. A low-carbohydrate diet is more effective for weight loss than a low-fat diet even without calorie restrictions (Brehm BJ, et al. J Clin Endocrinal Metab, 2003).
The recommended low-carbohydrate sources include broccoli, yams, oatmeal, brown rice, lentils, mushrooms, Greek Yogurt, zucchini, almonds, avocado, spinach, green beans, eggplant and cabbage. The foods you should avoid are pasta, French fries, refined cereal, chips & crackers, white bread, candy and pastries.
PROTEINS
Increasing your protein intake over the12 weeks will increase the amount calories your burn. A high-protein and low-carbohydrate diet can significantly increase energy expenditure (Veldhorst MA, et al. Am J Clin Nutr, 2009).
Start with a lean protein source at every single meal. Lean protein sources include egg whites, chicken breast, turkey breast, tuna, salmon, beans, peas, guava, sun-dried tomatoes and lentils.
HEALTHY FATS
Healthy fats should be part of every diet plan. The best fat sources to support weight loss are olive oil, coconut oil, avocado, nuts, butter, ghee and fish.
SAMPLE MEAL PLAN BREAKDOWN
BREAKFAST- 7 a.m.
2 egg whites, 1 bowl of sugarless oatmeal, 2 pieces of fruit and skim milk or coffee.
LUNCH- 12 p.m.
Palm-sized portion of Chicken or Turkey, half a plate of yams, 1 piece of fruit.
MID-AFTERNOON - 3.30 p.m.
A fist-sized serving of fruit.
DINNER-7 p.m.
Palm sized portion of fish, half a plate of spinach or cabbage and fruit salad with fat free dressing.
CONCLUSION
This 12-week weight loss program is not easy but is effective for healthy rapid weight loss. It is important that you track your progress to keep you going. You can keep a journal over the three months as a motivational tool.
References
Hunter GR, et al. Obesity (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Retrieved from https://www.ncbi.nlm.nih.gov/m/pubmed/18356845.
(Brehm BJ, et al. J Clin Endocrinal Metab (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on the body weight factors in health women. Retrieved from https://academic.oup.com/jcem/articvle/88/4/1617/2845298.
Veldhorst MA, et al. Am J Clin Nutr (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Retrieved from https://academic.oup.com/ajcn/article/90/3/519/4597025.
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12-Week Weight Loss Program Paper Example. (2022, Jun 27). Retrieved from https://proessays.net/essays/12-week-weight-loss-program-paper-example
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