12-Week Weight Loss Program Paper Example

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.

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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.