Glad you found the site Leah! Yes, you bet it will be continually updated! We are getting quite a few women on board with this program so it’ll be exciting to see the results right before summer.

I seriously have been looking online for some kind of work out to do at the gym for such a long time now, I am so relieved to finally find a place that I think can help. I can’t afford a trainer, and I am really motivated, I just never know what to do! So thank you soooo much and I hope you keep this updated, I want to look good in my bikini for the summer!

Hi Andrew, try and manipulate the exercises to just use your bodyweight and dumbbells, but I will definitely keep this into consideration and try and offer alternatives for guys like you! Thanks for the feedback!

This is great Nancy and Sharon…we’re definitely going to get somewhere very good with this. Remember to take your before pictures, I’d love to have them to motivate others in the future!

Thanks Sam, I’m going to give this a try! I keep you posted!

Nancy I am all for that!! I really am I went to the gym yesterday and the workout was insane!! I left the gym with a smile because I had a great workout. The trainer in the gym was even noticing how I was so focused in my workout plan. Sam I used the workout for the arms and it was great, I even added a few more things in there but thanks so much. Nancy how are things for you?

What about for those that don’t workout out at the gym. Cause looks like this is for mostly gym goers. I currently am not able to go to gym but would if I could so right need to stick to natural routines. Do have some small dumbbells.

Michelle, THANK YOU! These types of comments are what keeps me going and working on this website day in and day out! I hope you take part of the challenge and take before and after photos so we can prove to everyone else what happens if you stick with this plan! Thanks again, really appreciate your feedback!

Hi Curious Joe, getting high quality green tea from the gas station will be pretty challenging unless they have green tea bags. Try any supermarket though, you’ll find many different varieties or you can try ordering these ones I recommend the highest from Amazon – Stash Premium Green Tea

I have fallen in love with your website Sam!! I check it every single day and have told everyone at workout about it! I’ve been working out for years and my biggest problem is staying motivated (just like I’m sure it is for a lot of people) and doing the same stuff all the time gets soooo boring. Since I have found you and all this info I have also found a new energy! I am looking forward to continuing on this program and thank you so very much from the bottom of my heart for taking the time and effort to make this website what it is for all of us out there who need a helping hand

Sharon, we could be motivational buddies. I am far from any of my friends who want to lose weight but we encourage each other via email and it is definitely a help. And, Cindy…we can do it this time around WTG ladies!!!

from the gasstation i mean

ha which kind of a green tea is good for you and less suger in it?

Wow, awesome GD! Thanks for leaving a comment on your progress. Really the challenge for all of us is commitment and patience, you’re definitely on the right track for some very impressive results! Keep in touch!

Hi Sheharyar, please read my article on 6 pack abs checklist, at the bottom of the article I recommend a great fat loss supplement combo for women.

Hi Ana, this fitness plan is to take it back to basics no matter what level you are at. I will build a strong foundation and then get more and more challenging which will allow you to lose the fat on the sides/stomach without causing injury. Stick with the plan and you’ll get awesome results!

Excellent Meghan…take the new challenge on this website and join all the other smart ladies with the Fitness Plan for Women which I just launched! You’ll see in phase 2 that there is an ab workout which is crunches on stability ball…much better for women with bad necks.

Welcome Lisa, Sharon and Cindy, glad to have you on board and thanks for positive encouragement. Even though this website takes up a lot of my time it’s great to have feedback like this, helping women conquer their fitness plans is one of the most rewarding things to me. Please do me a favour and send the link to your friends, it’ll really help me grow this site and hopefully it’ll help you learn from each other as well!

I’m like Nancy. Sometimes, I feel like just throwing in the towel and eating and doing what I want because, despite the fact that I lost 30 pounds 2 years ago, I’ve put 20 back on in the last year, and I can’t get a bit of it to come back off. So, I’m very excited to start this program.

I think that fitness related items or equipment would make great gifts.

Thanks for all you are doing for us, Sam!

I love this website! I have been looking for something like this for quite sometime, and I am so excited to have an actual routine that I have to follow! I am 25 and I have a little extra in my mid-section. Almost all of my family is over-weight and I am trying to avoid being like them. My question to you is: Is there another ab exercise that I can do besides the bicycle? I have a bad neck and it irritates my neck and makes it extremely sore. And I know that if I don’t enjoy it, I won’t do it. Thanks and I will be telling everyone about this!

hi Sam,

Will this help get rid of little bit of fat on the stomach and sides? I do fitness 3 to 4 times a week. Is this plan for advanced or beginnres?
Thanks

great, there is nothing like a great challenge to motivate me for training

Heyy, this was really very good. My age is 15 and I weigh around 78-80kgs. I live in Pakistan, so could you suggest me a supplement available at medical stores that will help me to lose weight asap. And then later I’ll see bout abs. I also have a flabby chest which I’d like to get rid of. And yes I do eat icecreams daily. Hope you can help me with this asap..

Woups, forgot to drop a line but I was abroad for 2 weeks. So now I’m really back into shape and even more than that. I dropped more than the weight I gained due to the surgery. But more importantly, I really toned up: I really really implemented the intervals during work out (really getting my pulse high between exercises or even while I’m doing it). Also, even though I wasn’t really keen on that at first, I am now eating 6 times a day: 3 meals and 3 in-between meals. I also have slot in peanut butter after a friend told me it was good for the training. I’m now just taking my time while I eat because I used to binge on it when living in the States.

Come to think of it, all I’m doing is on this website and it works! Takes commitment but it’s all worth it!

I am super excited about this article and this weight loss program! I started working out Monday and it seems that I am feeling a difference in my stamina. Good luck to all and the ultimate prize is a healthier life and successful weight loss!!! Looking for someone doing the program to maybe be a motivational online workout buddy!!

I am excited to start this plan. I have been in a funk for the last couple months and the spring weather is starting to bring back my ambition! This will be a great start!

Hi Shobha, don’t do green tea mixes. Just use plain old green tea bags which have no additives, it is a much healthier version! Stash tea provides some pretty great green tea flavours as well like peach and strawberry.

Hey Curios Joe, that seems like a pretty intense workout plan, but looks pretty good. You could try putting your chest/tries together in one day and reducing your rest period to 30 seconds between exercises so you can have another day of rest in the middle of the week. Some people’s bodies respond better to having another muscle recovery day. I’ll be providing a new diet plan for men to follow with the new workout program for men which is currently featured on the home page so jump on board that train!

Hi Svan, unfortunately I don’t have many of those but will make an effort to provide some in the near future. Remember you can also replace any meat with flavored tofu or veggie patties, one of my friends does that all the time.

Great to see so many women coming on board! Nancy, glad to have your feedback and I bet once you get all toned up you’re going to have guys all over you! I like this energy everyone!

Hi Liz, treadmill is best for warming your entire body up and it’s most challenging so it burns calories best. Some other runners up would be elliptical trainer, swimming or jumping rope.

Hi Cat, stay tuned will be writing up the lower body workout for Day 3, etc.

Hi Sam, have you tried high intensity interval training?

Hi Mike, how is your flexibilty? Are you adding in 15 minutes of stretching out your hamstrings and lower back at the end of the workouts?

Excellent, thanks for the feedback Brian! Good luck with this, get ready to train hard!!!

Hi Orlando, thanks for the comment. Green tea shouldn’t rise your blood pressure much unless you possibly have had blood pressure problems in the past. Make sure to make your weight loss efforts include some pretty challenging workouts, take a look at the workout plans I have released just recently on the home page of the site.

I am so excited Sam! I follow you on Facebook and love the articles you send…this one comes in just in time…I was ready to throw in the towel with this weight of mine but will give it one more shot. Last year my night schedule was screwing me up and this year living in South Korea makes it a bit difficult cause I don’t always know how many calories are in what I am eating. So, I am cooking more and ready to start this plan.
P.S. I can’t think of any prizes at the moment (well, unless you can guarantee me a hot new guy to go with my hot new body) but will write again when I do. Wishing you many blessings!!!

What’s next after Day 1 and 2 ??? Thnx

This sounds good. Would an increase in green tea raise your blood pressure? I am working on increasing my metabolism while loosing a ton of weight and am working on a balance between these metabolism tips and getting my level normalized. Any recommendations?

I’m going to try this as well and get my boyfriend involved. Got a high school field trip soon (senior field trip) to the water park and prom!

I’m trying to be patient with myself and focus on long term health & weight loss so this will be very helpful. It sounds awesome! Thanks for doing it! Suggested prize: gift cards!

I really don’t like jogging, although I got up to 4.8 on my treadmill the other day and was ok; I could probably do 5 mph fine. But I really don’t like jogging. Is there an alternative you’d suggest that would do the same as your Day 1 warm-up and cool-down?

Already walked my 1 mile-and-a-bit today at lunch (in under 30 minutes), so I’m good to go!

Fair play for this sam, i did so well before xmas on the channin tatum and hugh jackman program. i lost a lot of the carb gut and put on some god muscle. work was crazy in jan n feb and i wasnt gettin to the gym much. only gettin back into it in the last 2 wks or so. this would be great to start from scratch again and get back to basics.

Hi Sam,
Thanks a lot for the recipes. I noticed that 9/10 recipes are non-vegetarian. I’m a vegetarian, but I eat eggs. I was wondering if you have any vegetarian recipes that I can use. It would be really great. Thanks.

awesome, thanks for clearing that up

Almost everyone is deficient in zinc. Because of that ZMA is a great supplement to take.

I advise all my clients to take zinc and magnesium as a supplement.

Hi, Im wondering if anyone can help. I have done running in the past and I am slowly getting back into it, the only problem is that my thighs have bulked up, is there any exercise or advise anyone can give me on how to trim down my thighs

Thanks

I read your article “Lower Back Pain Exercises” and i did those exercises you gave but i still suffer fro lower back pain.
Is there any surgery? I’m 32 years old BTW.

Thanks,
Mike.

A powerful and effective dietary supplement, Mitotropin is a fat burning agent that can greatly reduce your body fat quickly. i lost 15 lbs in one month.

hey i a vegeritan and i cant eat no fish or eggs so i cant eat half of the stuff on there. my workout routine is.

monday
chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

tuesday
tries 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

wenesday
Back 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

thursady
bies 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

friday
soulders 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

saturday
Chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

sunday off

and i do abs every other day . and my calorie intake is 1800 to 1900.
is this good routine or am i overdoing it. can you help me out with the food too. and i take 1 min brake between the sets. and i love your website its so kool. and i recommend it to all my friends.