Ultimate Fat Loss Diet Plan

ultimate fat loss diet plan

Ultimate Fat Loss Diet Plan

It’s time for a whole new perspective and you now have the opportunity to do things right.

When it comes to health and fitness, you may still be looking for a fat loss diet plan that’s right for you.

Well look no further. This 4-week ultimate fat loss diet plan is going to give you results that blast away at your ab, thigh and arm fat like none other.

The focus here is on doing things right with a good solid plan in place. This isn’t another fad diet. Instead, I’m offering you some secret tips and strategies that you can implement each week to transform your fat loss efforts and revamp your lifestyle.

By the end of this month, you should have a solid foundation for reaching your fat loss and fitness goals. Doing things in steps like this is important for keeping you motivated and reaching success!

So let’s get to it…

Week 1 – The Prep Work

The first week is focused on preparing your body and your mind so that you can see your fat loss goals through to success.

The first thing you need to do is clean out your kitchen. You know the drill – no junk food, no processed food, and cut down on the fat and sugar. Replace white flour items with whole grains, and increase your protein intake. Increasing your protein will prepare your muscles and give you the fuel you need to make some drastic changes. If you’re like me and want a protein supplement that is devoid of artificial sugars then Optimum 100% Natural Whey is a great option to add to your diet to ensure you’re getting enough belly-blasting protein.

As for fitness, you’re going to start this routine with a minimum of 4 days of cardio a week at least 30 minutes per workout. Try to change things up each day if you can. You’re also going to start a resistance training routine at least 3 days a week. Aim for 1-2 sets of 12-15 reps to get your muscles into the swing of things. Need ideas on these types of routines? Pick one from the hundreds available to you in the workouts routines section of this blog.

Week 2 – Rev Up Your Metabolism

The second week is all about increasing your metabolism. Now I want to make sure you’re having a protein shake every morning (at least). Protein actually burns more calories during digestion alone! This is also the time that you’re going to increase your resistance training efforts to 4-5 days a week. Adding lean muscle mass actually increases your resting metabolic rate and allows you the ability to push through your cardio workouts with much higher intensity. This means you are creating a calorie-burning furnace that is often missed out by most women and men who get lost doing endless cardio sessions.

Week 3 – Maximize Your Calories Burned

Now that you’re feeling revved up, it’s time to take things to the next level. Here I want you to make a minor diet adjustment and decrease your carbohydrate intake to only 3 servings a day, while increasing your protein intake. If you need some variety in your protein shakes, also check out Gaspari Nutrition Myofusion. It tastes amazingly creamy and smooth and yet is low on the calories and especially on the carbs.

As for your fitness routine, decrease your cardio to 20 minutes a day and increase your resistance training to at least 40 minutes per workout 5 days a week. You’re also going to increase your weight, now aiming for 3 sets of 8-10 reps each. This will help you increase your strength.

Week 4 – Get Creative

This is where things get a bit more intense. For your cardio workouts, I want you to implement interval training. This means alternating between a couple minutes of high and low intensity. Trust me, you’ll really feel the burn! As for resistance training, create circuits by moving quickly between sets of different exercises. This week is all about getting creative, changing things up, and taking your metabolism to the highest possible level!

What about your diet? Well in this stage you can start to implement some more carbs particularly right before and within 30 minutes after your workouts while at the same time maintaining your protein intake. Can you feel your abs now?

Ultimate Fat Loss Diet Plan – Conclusion

So there it is, an effective 4-week strategy for maximizing your fat loss potential. This plan is all about variety – changing things up like this on a regular basis will help keep you motivated. If you want to extend things over a longer period of time, you can also try 2-week periods for each stage. Now go out there and make it happen!

Have any questions or feedback about this ultimate fat loss diet plan? Please leave a comment below…

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Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. Where can I purchase Ultimate Fat Loss diet approved lemonade 12 oz?

    • Hi Rena, I’m sorry I’m not sure to what you are referring, there may have been an ad that you saw on this but not something recommended by the site.

  2. Hey Sam,

    I am 6’1″ and 228. I am trying to get down to 185. My problem is that I go to college and don’t have to many options for meals, as i am stuck eating whatever they serve at the cafeteria. Any recommendations for guys like me in this situation?

    • I have been there! You’re going to have to try and aim for salad with dressing on the side and lean chicken breast as much as you can. Think that will be possible? Having protein powder with you can also be a good idea especially if you get a bottle you can easily mix it in.

  3. Hi Sam,  I have a question: How many servings of carb, protein, fat do you recommend for a woman who is trying to lose weight in a day. I want to make sure I’m doing things right since in week 3 you recommend taking out 3 serv. of carbs. Things are going well for me on this program. Great website by the way….loooove it!

    • Hi Valerie, thanks for the great feedback! Here is a good guideline to follow, a healthy diet should have about 3 meals per day along with 2 hearty snacks like a protein smoothie. Within each of these 5 eating sessions you can have a larger portion of protein and smaller portion of carbs and yet smaller portion of fat.

      I know that doesn’t exactly answer you, but there are so many variables to take into consideration including your resting metabolic rate, your exercise level and your genetics, so my best advice is to experiment and watch how your body responds as we are all different.

      ??Definitely keep me posted on your progress and take before/after photos and I’ll get you a free copy of my upcoming ebook on Easy Quick Abs.

  4. Great to mention Whey but some people like me have troubles digesting it. Any alternatives?

    • Hi Andrew, with whey protein it is often the artificial sugars that cause problems with digestion so make sure it is not that first. You can view my list of best protein powders.

  5. I am 5 feet 9 inches in height and 232 pounds in weight, I am strong in the lower bottom (I can squat 205 pounds easily). I am planning to loose 30 pounds in a month, is it possible and if so will I get loose skin, please advise and the above workout seems very good for me I will try that

    • 30 pounds in a month is quite extreme so you may likely get loose skin…you should be aiming for 2lbs/week


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