Fat Loss Program
Probably one of the most common questions I’m getting lately is about a good fat loss program to implement in your daily routine that will actually provide decent results so I thought I’d put together a pretty killer program for you.
To make this program really stick your best bet is to grab a notebook and make the effort to take some notes that really resonate with you.
Just the act of writing some of these sticking points will create an ever expanding drop into your mind’s eye and will enforce will-power you never thought you had.
Fat Loss Program: Step 1
If you haven’t set your objectives in place for this coming month, then it’s time to do that now. Be clear, concise and reasonable on what you want to achieve.
An example would be: I want to cut out all soda and juice drinks, and drop 2 inches in my waist size after 30 days.
This is a good general statement which will allow you to expand in the following steps.
To add to this you can also include a photo of a celebrity or athlete that you want to strive to look as good as. Even if it’s far from a possibility it will still set in motion a number of mental processes which will take you one step further.
Fat Loss Program: Step 2
Now you want to outline what it will take for you to reach your objectives. The first part of this may involve you cleaning out the junk foods in your kitchen and/or going grocery shopping with the healthiest nutrition in mind.
This is a golden grocery list so keep it close to you:
If you have a family that you can’t convince to stay as healthy as you, then keep a cupboard for them which maybe even has a lock on it (with a combo only your family has) or just has a photo to remind you of your goal. I strongly believe that if you are not one to be opening that cupboard you will get a boost of will power since it’s not constantly reminding you of the junk you think you want.
Fat Loss Program: Step 3
Now it’s time to select a well rounded workout that will challenge your entire body along with a focus on cardio and core. I have hundreds of extremely popular workouts in the Workouts and Training section of the site and you can always mix and match.
The key with this workout plan that you devise is to make sure it backs up your objectives. But let me explain this a little further in the perspective of a trainer.
If you notice the workout is geared towards gaining muscle by focusing on low reps (6-10 range), then all you have to do is increase the number of reps to 12-14. Higher reps will help you burn more fat, whereas lower reps will help you build more muscle.
Fat Loss Program: Step 4
If you think you still need more help and want to include healthy supplements then I would recommend going over this list of top supplements that have helped me and my clients lose fat especially during those periods when you just can’t beat the odds.
- High quality, great tasting and low calorie protein powder: Optimum 100% Natural Whey
- Pure grade heart healthy Omega 3’s: AllMax Nutrition Omega 3
- Men and women’s comprehensive fat loss stacks: Fat Loss Stack
- Green tea antioxidants and fat metabolizer: Irwin Naturals Green Tea Fat Metabolizer
- Appetite control and suppression: BSN AtroPhex
Have any questions or feedback about the 4 step fat loss program? Please leave me a comment below…
I’m 31, 5ft4, & 160pounds. I’ve been working out 5-6/week minimum, mainly doing tae bo & bob harper dvds. I use a polar hrm & i burn a min of 600+cal per workout. 2-3x/week, i extend my workout to a min. of 1000+cal burn.
I dropped 3kg in my 1st week, its the 3rd week now, but I don’t see any further weight loss.
I try to eat 3 meals a day, 1 main meal consisting of protein, carbs & fat, fat to a min. of course. I usually keep oil to a minimum & avoid rice/noodles/bread/pasta & fried foods. My other 2 meals would be whey protein shakes (2x/day) & fruit, & the occasional slice of wholemeal bread with peanut butter, or a chocolate, which i usually take before or after working out when I rili feel like chocolate.
My calorie intake per day ranges from 1000+ to 1800+; i make sure to increase it when i work out harder and longer.
I take fiber, omega 3 & CLA supplements.
Why am i not losing weight when I am definitely cutting my calories and working out hard??
Hi Raq, I would not recommend protein shakes as being part of your main meal, but in addition to. Stick with 3 meals and add 1-2 protein shakes through your day as snacks. Sounds like your calorie consumption may be too little.
I have had this same problem as well but what I did was mix up my exercise routine known as muscle confusion and I began to see better results in my weight loss efforts.
Hi its Walter,
I am one month shy away of 17, I am 180lbs, 5’8, and ready to drop some weight. I am looking to hit about 150lbs on the scale by august and I would greatly appreciate it if you can give me some good advice, diet, workout, daily activities and other things I need to be in better shape and feel better.
Thank you for your time.
Hi Walter, check out the workouts and training section of the site for ideas on training. You may find the Sean Faris Workout as a good one to start with.