Your Goal: A Fit Woman
I couldn’t run a surprise update for the men’s workout plans and not do the same for you ladies now could I? After all I have to say the feedback and positive support you have all provided has been so encouraging it has kept me going with this time-intensive health blog.
Now with that said, I hope you have had the ability to stay on track and follow the numerous articles I have released for the fitness plan, healthy diet recipes and overview of the top 10 workout supplements for women. If not, or if you got side-tracked, it’s not to late to bring focus back to this.
Stick with me here and I promise you not only great results, but an overwhelming feeling of accomplishment which will shine light on every aspect of your daily life.
I also have a special surprise which I will give you after this quick recap…
Fitness Plan for Women: Phase 1 – In this introductory session we went over all the essentials you need to succeed in your fat-loss efforts.
Fitness Plan for Women: Phase 2 Abs & Arms – In this session you got your first 2 days of your workout routine. The first day focusing on your abs, core and your arms, and second day being a rest day with some light aerobic activity.
Fitness Plan Women: Phase 2 Thighs and Butt – In this session you got Day 3 & 4 of your workout routine. Day 3 focusing on toning your thighs and butt. Day 4 being another rest day with some light cardio.
Fitness Plan Women: Phase 2 Back & Shoulders – You guessed it, days 5 & 6 of your workout. Day 5’s focus was working on your posture by strengthening your back and shoulders and day 6 was another rest and recovery day.
Fitness Plan Women: Phase 2 Cardio – In this session we went through a pretty intense interval cardio workout so you could really start reducing the belly fat and toning the legs further.
Healthy Diet Plan for Women Phase 3: Breakfast Ideas – In the next phase we looked at creating a killer diet plan to meet all your dietary needs, starting with 7 yummy and quick breakfast ideas.
Healthy Diet Plan for Women: Lunch – Another 7 recipes just for lunch with low carb and high fiber recipes including wraps and tasty salads.
Healthy Diet Plan for Women: Dinner – Dinner time! 4 hearty and easy to make dinner recipes you won’t get tired of. Leftovers? Great for lunch the next day!
Top 10 Workout Supplements for Women – Supplementing your diet with vitamins, protein, omega 3’s and fat burners will definitely yield you the best fat loss results and this article got huge buzz on Twitter!
There you go the first phase we looked at getting you started, the 2nd phase gave you a fitness plan to follow, the 3rd phase went into healthy meal plans and finally we did an overview of the top 10 workout supplements to make sure you get all your essentials when you put your body through the rigors of exercising. This is a fantastic start to really get you on our way with your health goals, and much more is to come in the following weeks, but first my surprise…
Surprise Update
Your response to these articles has been nothing but AMAZING! Lots of great feedback and some of you had more specific questions about your training and diet and I thought it was time to start a very unique online personal training membership section for you women.
My idea is to offer you a 12 week program where we attack a fitness and diet program and each week you will get the chance to ask me your specific questions via a live online video session. For those of you who want more, you’ll also get access to numerous fitness plans, exercise how-to instructions, a huge database of healthy meal and snack recipes, and much more. This is all stuff people pay several hundred dollars each month to get from their personal trainers, but I’m going to offer a package which will be affordable to all of you, that is my promise!
The cool thing about this is that you have direct access to asking me your specific questions and you will get to hear what other pitfalls other women encounter that you may not have thought of and get to benefit from that too. I honestly think that will be a pretty cool futuristic experience you’ll have with me on the web (and don’t worry I will make it technically a no-brainer so you can click a few buttons and away we go!).
I’m just in the process of developing this new membership section, but if you want more information on what will be included and be first inline to get some special bonuses please make sure to sign up here – Online Personal Trainer.
Any ideas or feedback on what you would like for me to include in the new Online Personal Trainer section please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
hi SAM! im so glad i have somene to guide me. I read the comments others made, I certainly think you care for people you do not even know. Well, you dont expect someone so hot to be so sweet and genuine to his readers. Anyway, Godbless You! Im starting my work out. it will be my 3rd day after 2 years,and i know it is going to be hard. And the people at the gym you paid tons of money for do not seem care and offer to help. (i feel like everything is needs an extra) i do not even know what the equipments are for….can you make an article about equipements at the gym for different body parts and how many reps is needed. Im clueless, really! thanks and I know ul be more successful and famous!
Hi ANna, thanks so much for the kind words, it really does mean a lot to me. You got it, I will definitely write up an article on the different machines in the gym and how to use them.
For reps, go for 12-14 if you are working on toning up, and about 8-10 if you are working on strength.
Hi, My roommate and I are going to try your workout plan for women. I wrote it all down. Do we stick to this plan each and every week for 12-16 weeks? Also, we only do Cardio on day 7? Is that correct? I don’t have a problem with this. I’m just clarifying. We each have about 15 extra lbs to lose and then of course to strengthen up. So, we want to make sure we are doing the right thing. Hope to hear from you.
Awesome Catt, try this workout for about 6 weeks. You can add in more cardio as you advance, just put it at the end of a workout so you have most energy for your resistance training. Keep me posted on your progress!
Hi, Sam. I have been doing this work out for about a month now. So far I think it is a good work out, but I haven’t been losing much weight. I was wondering if you have any suggestions on how to lose love handles? This seems to be my biggest problem area. Hope to hear back from you.
For sure, try this article specific to love handles – http://weightlossandtraining.com/eliminate-love-handles
Ahhh!!!! LOVE IT! It’s very nice to know what to eat. So the gym I’m at just got a kinesis class 🙂 Can’t Wait!!
Hi Sam! I am very interested in your upcoming online personal trainer pack. However, I could not seem to find if a payment is needed for this or if it is free of charge.
Thanks!
Hi Amanda, I have gone through this thought process quite extensively and what needs to happen is quite a sophisticated programming challenge by my web team so I am trying to put something that would only help cover costs and also make sure that people who sign up are serious about being part of a group that is committed. What would you like to see as part of this program?