Physical activity and fitness are very important in our lives, without them we would be all fat and lazy, this is why I created this fitness plan for everyone to follow and to lose some weight.
Why fitness is important?
1. Be healthier
2. Increase your chances of living longer
3. Feel better about yourself
4. Reduce the chance of becoming depressed
5. Sleep better at night
6. Look good
7. Be in shape
8. Get around better
9. Have stronger muscles and bones
10. Achieve or maintain a healthy weight
11. Be with friends or meet new people
12. Have fun
So here we all going to start this fitness program to lose weight or to get muscles, and there are no excuses, work hard, train hard and you will get your wanted results.
Follow this Fitness plan and I guarantee that you will get your wanted results
The Strength Plan
What you'll need: 2 sets of dumbbells (2 to 5 and 8 to 10 pounds); a chair.
Week 1: Do the exercise routine 6 days a week, alternating between Workout A (for your chest, back, and abs) and Workout B (for your arms, legs, and butt).
Week 2: Follow the same schedule, but challenge yourself by trying the Make It Harder options.
The Cardio Plan
Weeks 1 & 2: Walk for 30 minutes 6 days a week, alternating between the Speed Ladder interval routine and Power Walk workout.
To rev up results
Follow a healthy diet of about 1,600 calories a day.
Your 2-Week Turnaround
Day 1 Strength Plan A; Speed Ladder
Day 2 Strength Plan B; Power Walk
Day 3 Strength Plan A; Speed Ladder
Day 4 Strength Plan B; Power Walk
Day 5 Strength Plan A; Speed Ladder
Day 6 Strength Plan B; Power Walk
Day 7 Active rest (no formal workout, but keep moving throughout the day)
Day 8 Strength Plan A with Make It Harder options; Speed Ladder
Day 9 Strength Plan B with Make It Harder options; Power Walk
Day 10 Strength Plan A with Make It Harder options; Speed Ladder
Day 11 Active rest
Day 12 Strength Plan B with Make It Harder options; Power Walk
Day 13 Strength Plan A with Make It Harder options; Speed Ladder
Day 14 Strength Plan B with Make It Harder options; Power Walk
For continued success, repeat or modify to alternate cardio and strength workouts.
The Strength Plan: Workout A
1. Hip drop
Firms: Front and side abs
Lie facedown, balancing on elbows, forearms, and toes; abs tight.
Slow It Down: Twist to right and lower right hip to floor in 4 counts. (Keep back straight.) Raise to start position in 2 counts. Repeat to left. Do 8 to 10 times each side.
Make It Harder (Week 2): Do 12 to 15 times each side.
2. Beach Ball Hug
Why fitness is important?
1. Be healthier
2. Increase your chances of living longer
3. Feel better about yourself
4. Reduce the chance of becoming depressed
5. Sleep better at night
6. Look good
7. Be in shape
8. Get around better
9. Have stronger muscles and bones
10. Achieve or maintain a healthy weight
11. Be with friends or meet new people
12. Have fun
So here we all going to start this fitness program to lose weight or to get muscles, and there are no excuses, work hard, train hard and you will get your wanted results.
Follow this Fitness plan and I guarantee that you will get your wanted results
The Strength Plan
What you'll need: 2 sets of dumbbells (2 to 5 and 8 to 10 pounds); a chair.
Week 1: Do the exercise routine 6 days a week, alternating between Workout A (for your chest, back, and abs) and Workout B (for your arms, legs, and butt).
Week 2: Follow the same schedule, but challenge yourself by trying the Make It Harder options.
The Cardio Plan
Weeks 1 & 2: Walk for 30 minutes 6 days a week, alternating between the Speed Ladder interval routine and Power Walk workout.
To rev up results
Follow a healthy diet of about 1,600 calories a day.
Your 2-Week Turnaround
Day 1 Strength Plan A; Speed Ladder
Day 2 Strength Plan B; Power Walk
Day 3 Strength Plan A; Speed Ladder
Day 4 Strength Plan B; Power Walk
Day 5 Strength Plan A; Speed Ladder
Day 6 Strength Plan B; Power Walk
Day 7 Active rest (no formal workout, but keep moving throughout the day)
Day 8 Strength Plan A with Make It Harder options; Speed Ladder
Day 9 Strength Plan B with Make It Harder options; Power Walk
Day 10 Strength Plan A with Make It Harder options; Speed Ladder
Day 11 Active rest
Day 12 Strength Plan B with Make It Harder options; Power Walk
Day 13 Strength Plan A with Make It Harder options; Speed Ladder
Day 14 Strength Plan B with Make It Harder options; Power Walk
For continued success, repeat or modify to alternate cardio and strength workouts.
The Strength Plan: Workout A
1. Hip drop
Firms: Front and side abs
Lie facedown, balancing on elbows, forearms, and toes; abs tight.
Slow It Down: Twist to right and lower right hip to floor in 4 counts. (Keep back straight.) Raise to start position in 2 counts. Repeat to left. Do 8 to 10 times each side.
Make It Harder (Week 2): Do 12 to 15 times each side.
2. Beach Ball Hug
Firms: Chest, abs, hips
Lie faceup, dumbbells above chest, elbows slightly bent, palms in. Raise left leg so shin is parallel to floor.
Slow It Down: Lower arms out to sides in 4 counts as you straighten left leg, keeping foot off floor. In 2 counts, pull knee back in and raise arms, squeezing chest muscles as if you're hugging a beach ball. Do 6 times; repeat with right leg.
Make It Harder (Week 2): Raise both feet off floor.
3.Full-body roll-up
Firms: Abs
Lie faceup, legs extended, arms overhead, palms facing each other. Raise arms toward feet; pull abs in; roll head, shoulders, and back off floor; and reach toward toes in 4 counts.
Slow It Down: Roll back down to floor one vertebrae at a time, taking about 6 to 8 counts to lower.
Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in both hands.
4. Breast stroke
Lie faceup, legs extended, arms overhead, palms facing each other. Raise arms toward feet; pull abs in; roll head, shoulders, and back off floor; and reach toward toes in 4 counts.
Slow It Down: Roll back down to floor one vertebrae at a time, taking about 6 to 8 counts to lower.
Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in both hands.
4. Breast stroke
Firms: Upper and middle back
Lie facedown, arms extended overhead, palms facing in. Lift head and arms off floor and hold for 2 counts. Lift chest a few inches off floor and swim arms out to sides and down toward legs (thumbs toward floor) in 2 counts. (Keep abs tight, toes on floor.)
Slow It Down: Lower chest and bend arms, bringing them along body back to start position in 4 counts. Do 8 to 10 times.
Make It Harder (Week 2): As you lift chest and swim arms, raise both feet off floor, then lower.
5. Read the paper
Lie facedown, arms extended overhead, palms facing in. Lift head and arms off floor and hold for 2 counts. Lift chest a few inches off floor and swim arms out to sides and down toward legs (thumbs toward floor) in 2 counts. (Keep abs tight, toes on floor.)
Slow It Down: Lower chest and bend arms, bringing them along body back to start position in 4 counts. Do 8 to 10 times.
Make It Harder (Week 2): As you lift chest and swim arms, raise both feet off floor, then lower.
5. Read the paper
Firms: Front and side abs
Sit with knees bent, heels on floor, arms in front of body, as if holding a closed newspaper.
Slow It Down: Roll back halfway down to floor and twist to left in 4 counts, as if opening the paper on left side. Pull yourself up to start position in 2 counts. Repeat on right side. Do 8 to 12 times per side.
Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in each hand.
The Strength Plan: Workout B
1. Plie with biceps curl
Sit with knees bent, heels on floor, arms in front of body, as if holding a closed newspaper.
Slow It Down: Roll back halfway down to floor and twist to left in 4 counts, as if opening the paper on left side. Pull yourself up to start position in 2 counts. Repeat on right side. Do 8 to 12 times per side.
Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in each hand.
The Strength Plan: Workout B
1. Plie with biceps curl
Firms: Biceps, glutes, quads, inner thighs
Stand with feet wide, toes out, dumbbells by thighs, palms forward. Bend knees and lower for 2 counts, as you curl weights toward shoulders. Slow It Down: Squeeze glutes and inner thighs as you stand up and straighten arms in 4 counts. Do 8 to 12 times.
Make It Harder (Week 2): Use heavier weights.
2. Forward Lunge and Raise the Roof
Stand with feet wide, toes out, dumbbells by thighs, palms forward. Bend knees and lower for 2 counts, as you curl weights toward shoulders. Slow It Down: Squeeze glutes and inner thighs as you stand up and straighten arms in 4 counts. Do 8 to 12 times.
Make It Harder (Week 2): Use heavier weights.
2. Forward Lunge and Raise the Roof
Firms: Shoulders, core, butt, quads
Stand with feet together, dumbbells overhead, palms forward.
Slow It Down: Step right foot forward and bend both knees as you lower weights toward shoulders in 4 counts. (Keep right knee over ankle.) Stand up to start position, pressing weights overhead in 2 counts. Do 8 to 12 times; switch legs.
Make It Harder (Week 2): Swing left knee forward to hip height as you stand up.
3. Squat With Straight-Arm Pressback
Stand with feet together, dumbbells overhead, palms forward.
Slow It Down: Step right foot forward and bend both knees as you lower weights toward shoulders in 4 counts. (Keep right knee over ankle.) Stand up to start position, pressing weights overhead in 2 counts. Do 8 to 12 times; switch legs.
Make It Harder (Week 2): Swing left knee forward to hip height as you stand up.
3. Squat With Straight-Arm Pressback
Firms: Shoulders, arms, glutes, quads
Stand with feet about 4 inches apart, dumbbells at sides, palms facing behind you.
Slow It Down: Sit back, keeping weight over heels, as arms swing forward toward knees for 4 counts. Stand up in 2 counts while pressing weights behind you. Do 8 to 12 times.
Make It Harder (Week 2): Lift left leg back and squeeze glutes as you stand; switch legs halfway through set.
4. Tip it Over
Stand with feet about 4 inches apart, dumbbells at sides, palms facing behind you.
Slow It Down: Sit back, keeping weight over heels, as arms swing forward toward knees for 4 counts. Stand up in 2 counts while pressing weights behind you. Do 8 to 12 times.
Make It Harder (Week 2): Lift left leg back and squeeze glutes as you stand; switch legs halfway through set.
4. Tip it Over
Firms: Arms, butt, hamstrings
Stand with dumbbell in left hand at side, right hand on chair for balance.
Slow It Down: Keeping spine straight and abs tight, lean forward in 4 counts, and lower left arm while lifting left leg. Stand up in 2 counts, while doing a biceps curl and raising left knee in front. Do 8 times; switch sides.
Make It Harder (Week 2): Use a heavier weight and skip the chair.
5. Curtsy Lat Raise
Stand with dumbbell in left hand at side, right hand on chair for balance.
Slow It Down: Keeping spine straight and abs tight, lean forward in 4 counts, and lower left arm while lifting left leg. Stand up in 2 counts, while doing a biceps curl and raising left knee in front. Do 8 times; switch sides.
Make It Harder (Week 2): Use a heavier weight and skip the chair.
5. Curtsy Lat Raise
Firms: Shoulders, butt, outer thighs, quads
Stand with feet together, dumbbells at sides, palms in.
Slow It Down: Cross right leg behind left, bend knees, and lower as you raise right arm out to side in 4 counts. (Keep left knee over ankle and facing forward.) Stand up to start position and lower arm in 2 counts. Do 8 to 12 times; switch sides.
Make It Harder (Week 2): As you stand up, lift right leg out to side.
I hope you will follow the plan, exercise hard and achieve your goals.
Here is a Diet Plan if you wish to lose additional weight.
Stand with feet together, dumbbells at sides, palms in.
Slow It Down: Cross right leg behind left, bend knees, and lower as you raise right arm out to side in 4 counts. (Keep left knee over ankle and facing forward.) Stand up to start position and lower arm in 2 counts. Do 8 to 12 times; switch sides.
Make It Harder (Week 2): As you stand up, lift right leg out to side.
I hope you will follow the plan, exercise hard and achieve your goals.
Here is a Diet Plan if you wish to lose additional weight.
There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The 3-step plan outlined here will:
Re
- Reduce your appetite significantly.
- Make you lose weight fast, without being hungry.
- Improve your metabolic health at the same time.
Step 1 – Cut Back on Sugars and Starches the most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women
The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.
Step 2 – Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.
Step 2 – Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Protein Sources:
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables:
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3 enriched or pastured eggs are best.
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables:
- Broccoli
- Cauliflower
- Spinach
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Fat Sources:
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly
There is no reason to fear these natural fats, new studies show that saturated fat doesn't raise your heart disease risk at all.
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Tallow
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly
There is no reason to fear these natural fats, new studies show that saturated fat doesn't raise your heart disease risk at all.
Step 3 – Lift Weights 3 Times Per Week
You don't need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Other Weight Loss Tips to Make Things Easier (and Faster)Here are 7 more tips to lose weight even faster:
You don't need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Other Weight Loss Tips to Make Things Easier (and Faster)Here are 7 more tips to lose weight even faster:
- Drink More Water. One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly
- Drink Coffee or Tea. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism
- Eat a High-Protein Breakfast. Studies show that people who replace a grain-based breakfast with high-protein foods like eggs feel more full for the next 36 hours, and lose up to 65% more weight
- Eat Viscous Fiber. Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area
- Choose Weight Loss Friendly Foods. Certain foods are particularly useful for losing fat. Here is a list of the 20 most weight loss friendly foods on earth.
- Use Smaller Plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works
- Sleep Better. Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important