Complete Diet And Training Plan On How To Lose Weight In 8 Weeks

The Ultimate Plan To Lose Weight Fast

Losing weight is a task that demands discipline, effort, sacrifice and patience. There isn’t a shortcut to achieving the best results. As an intelligent human being living in the modern world that’s constantly promoted with diet and fitness, you’re already aware that there is no fat loss plan that suits everyone and that all dramatic claims about super easy ways to shed those extra pounds should be taken with reality of false pretences.

People will always need some extra motivation to begin their journey to a fitter and healthier version of themselves and there’s nothing wrong with that. When faced with too many options and choices, we all need a structured plan to help us to get going in the right direction.

If you feel like you don’t know where to start or perhaps designing a complete fat loss program for yourself has already proven a bit too difficult, you can finally stop wandering around and start making focused efforts to achieve your goals. We offer you an 8 week fat loss program that includes a detailed training routine, a complete diet and supplementation plan, we encourage you to try it now!

Regardless of how much body fat you would like to get rid of or how you envision your ideal body, this program aims to give you the means to accelerate your fat loss and start making real, changes in the way you look and feel.

We cannot promise you the perfect results of your dreams in such a short period of time, but we guarantee that if you follow the instructions closely and consistently, you will be able to see noticeable improvements in your body and levels of body fat in just 8 weeks!

8-week Fat Loss Plan

This program is divided into three categories: supplement protocol, diet protocol and training protocol. Below you’ll find detailed instructions for each of them. For optimal results, it is important that you follow all three protocols simultaneously and strictly!

Supplementation protocol

Choosing the correct supplements will help you train harder, get all nutrients your body needs to function properly and burn more fat.

SUPPLEMENT DOSAGE
Omega 3 Capsules 3 X 2g Per Day
Multivitamins 2 Capsules With Breakfast
Vitamin D3 2 Capsules With Breakfast
Magnesium Citrate 300-500mg in the Evening
Nutri Greens 2 X 2 Scoops With a Meal
Alpha Lipoic Acid 1000mg With Post-Workout Meal
Chromium 4 Capsules With Post-Workout Meal
Whey Protein 1 Scoop Immediately Post-workout
L-Carnitine 1000-4000mg Daily With a Meal of Fast-acting Carbs

 

Nutrition protocol

This diet plan is tailored to fit requirements for a healthy weight loss for most people and with the combination training plan listed below.

The meal options can be altered according to your preferences as long as you make sure the alternatives do not exceed the caloric value of the proposed food items.

MEAL FOOD
Breakfast 1 Fillet Steak With 2 Poached Eggs and Spinach
Breakfast 2 Omelette With 3 Eggs, Chicken and Chopped Chilli and Garlic
Breakfast 3 Protein Pancakes With 50g Blueberries
Snack 1 Chicken Breast With Hummus and Veggies
Snack 2 Jacket Sweet Potato With Turkey Steak
Snack 3 Protein Cookie With 1 Scoop Nutri Greens
Lunch 1 Mixed Salad With Chicken Breast and Raw Olive Oil
Lunch 2 Turkey Burgers With Asparagus and Avocado
Lunch 3 Cod Fillet With Mixed Vegetables and Olives
Dinner 1 Salmon Fillet With Quinoa and Mixed Veggies
Dinner 2 Lamb Fillet With Mixed Vegetables and Mashed Sweet Potatoes
Dinner 3 Sea Bass With Mixed Veggies and Rice
Snack 1 Greek Yogurt With Chopped Nuts and Berries and 1 Scoop of Casein Protein
Snack 2 Protein Porridge
Snack 3 85% Dark Chocolate With Almond Butter

Training protocol

The training routine is divided into two, each lasting four weeks, it includes a well-balanced combination of resistance training workouts and cardio sessions.

Both phases have the same weekly workout structure:

  • Monday – Resistance Training Day 1
  • Tuesday – Resistance Training Day 2
  • Wednesday – Rest
  • Thursday – Cardio Day 1
  • Friday – Resistance Training Day 3
  • Saturday – Cardio Day 2
  • Sunday – Rest

PHASE 1

Resistance Training Day 1

  • Assisted Pull-Up, Sets: 5, Reps: 10, Rest: 10s
  • Dumbbell Loaded Squat, Sets: 5, Reps: 10, Rest: 60s
  • Seated Row, Sets: 5, Reps: 10, Rest: 10s
  • Leg Press, Sets: 5, Reps: 10, Rest: 60s
  • Lat Pull-Down, Sets: 5, Reps: 10, Rest: 10s
  • Lying Leg Curl, Sets: 5, Reps: 10, Rest: 60s

Resistance Training Day 2

  • Dumbbell Chest Press, Sets: 5, Reps: 10, Rest: 10s
  • Front Foot Elevated Split Squat, Sets: 5, Reps: 10, Rest: 60s
  • Standing Cable Fly, Sets: 5, Reps: 10, Rest: 10s
  • Dumbbell Walking Lunge, Sets: 5, Reps: 10, Rest: 60s
  • Dumbbell Shoulder Press, Sets: 5, Reps: 10, Rest: 10s
  • Leg Extension, Sets: 5, Reps: 10, Rest: 60s

Resistance Training Day 3

  • Bent Over Barbell Row, Sets: 5, Reps: 10, Rest: 10s
  • Dumbbell Romanian Deadlift, Sets: 5, Reps: 10, Rest: 60s
  • Single-Arm Dumbbell Row, Sets: 5, Reps: 10, Rest: 10s
  • Seated Leg Curl, Sets: 5, Reps: 10, Rest: 60s
  • Barbell Push Press, Sets: 5, Reps: 10, Rest: 10s
  • Vertical Jump, Sets: 5, Reps: 10, Rest: 60s

Cardio Day 1

  • 20-second Treadmill Sprints, Sets: 10, Rest: 40s

Cardio Day 2

  • 30-minute Steady State Cardio on an Incline Treadmill

PHASE 2

Resistance Training Day 1

  • Incline Dumbbell Chest Press, Sets: 5, Reps: 8, Rest: 10s
  • Dumbbell Loaded Squat, Sets: 5, Reps: 8, Rest: 10s
  • Standing Cable Fly, Sets: 5, Reps: 16, Rest: 90s
  • Dumbbell Romanian Deadlift, Sets: 5, Reps: 8, Rest: 10s
  • Flat Dumbbell 1 and 1/4 Press , Sets: 5, Reps: 8, Rest: 10s
  • Lying Leg Curl , Sets: 5, Reps: 16, Rest: 90s
  • High Foot Leg Press, Sets: 5, Reps: 10, Rest: 10s

Resistance Training Day 2

  • Assisted Chin-Up , Sets: 5, Reps: 8, Rest: 10s
  • Barbell Front Squat, Sets: 5, Reps: 8, Rest: 10s
  • Lat Pull-Down, Sets: 5, Reps: 16, Rest: 90s
  • Low Foot Leg Press, Sets: 5, Reps: 8, Rest: 10s
  • Face-Pull, Sets: 5, Reps: 8, Rest: 10s
  •  Leg Extension, Sets: 5, Reps: 16, Rest: 90s
  • Reverse Cable Fly, Sets: 1, Reps: 8/8/8, Rest: X

Resistance Training Day 3

  • Flat Dumbbell Chest Press: 5, Reps: 8, Rest: 10s
  • Seated Machine Overhead Press, Sets: 5, Reps: 8, Rest: 10s
  • Flat Cable Fly, Sets: 5, Reps: 16, Rest: 90s
  • Barbell Hip Bridge, Sets: 5, Reps: 8, Rest: 1s
  • Dumbbell Walking Lunge, Sets: 5, Reps: 8, Rest: 10s
  • Vertical Jump, Sets: 5, Reps: 16, Rest: 90s
  • Reverse Crunch, Sets: 3, Reps: 10, Rest: 60s

Cardio Day 1

  • 30-second Treadmill Sprints, Sets: 10, Rest: 60s

Cardio Day 2

  • 30-minute Steady State Cardio on an Incline Treadmill

A complete program for effective weight loss and improved muscle definition in just eight weeks. Try it right now and see the surprising results for yourself.

Source: www.gymguider.com

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