Rapid Weight Loss Program
This rapid weight loss program is exactly that, a program for losing weight rapidly yet permanently. There will be more of these programs to come, all based on different body types and abilities. This is designed for anyone without major injuries or limitations. This can be done no matter how much fat you have to lose from the start. Also include is a basic outline of a nutritional program you can follow to ensure your training is not wasted by poor eating habits.
Lets keep this short, sweet and basic.
This programme will be broken down into four workouts. This is to be done on a four days on two days off cycle. All workouts are designed to be basic yet effective.
WORKOUT ONE: Strength
Squats for 8-8-8
Bent-over row for 8-8-8
Dumbell bench press for 8-8-8
Standing overhead press for 8-8-8
Rest 30 seconds between sets. Finish this workout with cardio intervals on equipment of your own choosing or outdoors. Do three maximum one minute intervals with 40 seconds rest between each. When I say max effort, I truly mean MAX effort.
WORKOUT TWO: Blistering Intensity Intervals
Choose either a rower, treadmill, bike, pool, open space or anywhere you can perform intervals at a maximum intensity. Intervals will be written in an effort to rest ratio, for example 30:20 would mean 30 second interval followed by 20 second rest.
20:10 x 8
Rest two minutes…
30:20 x 5
Rest two minutes…
60:40 x 3
Rest two minutes…
90:60 x 2
WORKOUT THREE: Bodyweight Resistance Circuit
Perform one set of each exercise without resting between exercises. Complete the circuit seven times without rest.
Walking lunges x 20 steps
Pull-ups x max
Push-ups x max
WORKOUT FOUR: Aerobic Endurance
Pick a modality. Things like running, swimming, rowing, cycling etc are all acceptable.
Perform at a continuous but challenging pace for 30-60 minutes.
You’re probably expecting a complex nutritional plan that promotes complete deprivation of everything you like. I won’t be doing that to you. Here is just a very basic outline of a meal plan you can follow and adapt to your own tastes.
Meal One: Something light to get you started. Suggestions are two pieces of grain bread with peanut butter or two eggs on toast or tuna on cruskits x 2 or anything else that has a small-moderate amount of carbs, reasonable protein level and is light on calories.
Meal Two: Light snack. Small handful of nuts or small tin of tuna or small chicken salad or something similar.
Meal Three: Something with a balance between carbs, protein and fat. Something light and small. Chicken and salad wrap or Thai beef salad or tuna salad with some flat bread….
Meal Four: Something similar to meal two.
Meal Five: This is your dinner, so make it significant. Some ideas are…… Lean steak with broccoli, leafy greens and Brussels sprouts or salmon and salad or chicken stir fry…..you get the idea
Meal Six: Something very light and low in dense carbs and sugar. Small handful of nuts, low carb protein shake, low sugar yoghurt, tuna…..all good options.
This is kept as simple as possible but is a good guide. You WILL feel hungry at first, fight through this feeling because your appetite will adjust.
Well that’s it, a pretty simple rapid weight loss program. Stick to it and stick with these habits even when you’ve lost the weight you want and you’ll never have an issue again. This works whether you’re trying to lose 2kg or whether you are extremely overweight and trying to lose 100kg over the course of 18 months.
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