Fat Loss Regimen - Part Two

Now that you have a sample nutrition program to follow, I will now provide a sample workout program that will go along with your fat loss program.

I am a strong advocate on body weight exercises and the use of kettlebells for fat loss. You don't need a fancy $4000 piece of cardio equipment to get the job done. In fact, these exercises will get you the toned look that most people want. (Not just the skinny, flabby look that you get from hours of cardio and no weight training.) And you will also get stronger!

=> To View Bodyweight-Only Exercises, Click Here.

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All of these exercises provided below can be done with a dumbbell. I strongly encourage the use of kettlebells, however, because of the way the weight is distributed and the use of a handle. I have seen people over and over again get great results with this Russian tool.

=> To View Kettlebell Exercises, Click Here.

Sample Beginning Workout Program.

Monday
Exercises:

1) Body Weight Squats - 3 sets x 10 reps
Notes: Go through each exercise with a 45 second rest in between. (Repeat the exercises 3 times.)

2) Tricep Push-Ups - 3 x 8

3) Lat Pulldowns - 3 x 10

4) Plank - Hold for 30 seconds

Notes: Try to only take a 30 second break in between the last three exercises. Repeat 3-5 times.

5) Swings - 15 swings

6) Jump Rope - 30 seconds

Wednesday
Exercises:

1) Turkish Get-Ups - 3 on each side

Notes: Go through each exercise taking 45-60 seconds rest. Repeat 3 times.

2) Step-Ups On A High Step - 12 times on each leg

3) Clean And Press - 8 times on each arm

4) Single-Arm Front Squats - 5 on each side

Notes: 30 second rests on the last three exercises, repeat them three times through.

5) Swings - 15 swings

6) Medicine Ball Twists - 20 times

Friday
Exercises:

1) Plank - Hold for 30 seconds
Notes: Take a 30 second rest after each exercise. Repeat 3 times.

2) One-Arm Rows - 8 per side

3) Stationary Lunges - 10 on each leg

4) Kettlebell Chest Press - 8 on each arm

5) Alternating Overhead Press - 5 on each arm

6) Explosive Box Squats - 10 times

Notes: Rest for 1 minute after each exercise. Repeat 3 times. Try and work your way up to resting for only 30 seconds.

7) Alternating Swings - 20 times

Notes: Rest for 1 minute after each exercise. Repeat 3 times. Try and work your way up to resting for only 30 seconds.

Click Here For A Printable Log Of Monday.

Click Here For A Printable Log Of Wednesday.

Click Here For A Printable Log Of Friday.

Exercises

Plank

Plank Hold Video

MPEG (1.5 MB)
Windows Media (397 KB)



Swings



Double Kettlebell Swings.







Jump Rope

View The Video Of
Jump Rope Workouts

Windows Media (1.35 MB)
MPEG (4.89 MB)



Turkish Get-Ups











Medicine Ball Twists







Stationary Dumbbell Lunges


Stationary Dumbbell Lunges
Video Guides: Windows Media - Real Player







Alternating Kettlebell Overhead Press

This program will work every muscle in your body and will help shed the unwanted fat. Stick to this program for 4 weeks. As it gets easier, try and repeat 4-5 times. You never want to train to failure for this program. You want to leave each workout feeling fresh and energetic.





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Use a weight that is heavy enough to where you know you would be able to do 2-3 reps more at most without compromising form. Good luck with your fat loss, and feel free to email me for questions or comments on how you are doing with your programs!

About The Author

Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren is certified as a Personal Trainer by the American Council on Exercise, as a Russian Kettlebell Instructor by RKC, and a Certified Clinical Nutritionist.

Lauren has experience working with men and women of all ages, and all fitness levels, and has over six years of experience as a personal trainer.



For more information, check out her website, at SoCalTrainer.com





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Fat Loss Regimen - Part One

I am going to share with you a diet and training regimen for fat loss. This will lay out in detail a sample meal plan and training routine. Check it out.

By: Lauren Brooks

Beginning a fat loss regime can be very overwhelming. There are an unlimited amount of training philosophies and diet programs to confuse you. What works for someone can have quite the opposite effect on another person. It can be an extremely frustrating process. You almost have to get your Ph.D. in Fat Loss to understand the healthiest and efficient way to look lean and feel energetic!

In part one of this article, I will share with you a sample nutrition program that has worked for myself, my clients, friends, and family members. If anyone tells you that losing fat and getting a lean physique is easy, then they are full of it!

I will tell you right away it takes hard work to change habits. But with the right program for you, motivation, and support, you can reach your goals and stay there.

What Is Your Goal?

Lose Fat
Build Muscle
Contest Prep
Cortisol Blocker
Energy
Immune System
Joint Health
Prevent Aging
Sexual Health
Skin Care
Sleep Aides
Tanning
More Goals ...

Is Your Goal Not Listed?
Click Below To Learn More About Goal Setting.

[ Goal Setting ]

If you have good habits to begin with, then making minor changes should not be very challenging. For those who live off of fast food and their only hobby is watching television all day long, then this program will be much more difficult.

I do not recommend anyone starting this program in full force. Gradually starting into the program will help keep you on track and let your body get use to the proper fuel being utilized. Keep in mind that this program is more based on what you put into your body and is not obsessing on counting calories.

Sample Nutrition Program.
Time/Meal  Serving Size/Food/Supplements

7:30 a.m.
Breakfast: Green tea sweetened with stevia
1/3 cup of cooked rolled oats
2 scoops of protein powder (example: Fit 365
Superfood or Jay Robb or 2 cooked organic
eggs)
Morning Supplements Vitamin B Complex
Cod liver oil
Super Green capsules

10:00 a.m.
Snack: Handful of almonds
½ banana or 1 apple

12:30 p.m.
Lunch: 2 cups vegetables (example: broccoli, asparagus, and carrots)
4 oz. of lean meat, poultry, or fish
1 small yam or ¾ cup squash

3:00 p.m.
Snack: 1 serving of a protein shake such as Fit 365 or Jay Robb

7:00 p.m.
Dinner: 4 oz. of lean meat, chicken or poultry. If
vegetarian, 3 organic eggs
1/3 cup brown rice, millet, or quinoa
2 cups of vegetables such as spinach, kale,
broccoli, and/or mushrooms
Evening Supplements Super Green Capsules
Enzymatic Therapy Digestive Enzymes

8:00 p.m. Cup of chamomile tea or bedtime tea to relax

This program takes out all processed foods and refined sugars. During the day water intake should be at least 8-10 full glasses of water depending on your size. The nutrition programs I design follows an exchange program. You are never supposed to be starving on this program.

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If you feel very hungry you either waited too long to eat or did not eat enough. If you have any questions or need a nutrition program tailored to your lifestyle feel free to contact me at Lauren@SoCalTrainer.com or go to SoCalTrainer.com.

About The Author

Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren is certified as a Personal Trainer by the American Council on Exercise, as a Russian Kettlebell Instructor by RKC, and a Certified Clinical Nutritionist.

Lauren has experience working with men and women of all ages, and all fitness levels, and has over six years of experience as a personal trainer.

For more information, check out her website, at SoCalTrainer.com.


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