Professional Weight Loss Plan

    Workout plan:

Ideal time to train: Normally, the day starts with waking up and ends falling asleep. That time-span of ‘awake-ness’ is divided into two segments, in which the training is located in the middle of it. This is ideal time to train, but if you are unable to train in that period of the day, do it when you are able.

The workout plan consists of combination of Anaerobic trainings and Aerobic (Cardiovascular) trainings. The anaerobic exercises are done in 3-4 sets by 12-15 reps by such weights so that your 15 rep done would be your failure. The rest among sets should be approximately 1 min. The ideal cycle of trainings that you are supposed to realize if you wish to lose weight is the following:

Monday: Anaerobic workout (up to 45 min) + Cardio workout (45 min)

·         5 chest exercises

1.      Bench presses 4 sets 

2.      Incline dumbbell presses 3 sets

3.      Dumbbell flys 3 sets

4.      Close-grip bench presses 4 sets

5.      Dumbbell pullower 3 sets

·         2 triceps exercises

1.      Push-downs 4 sets

2.      Seated E-Z bar triceps extension 4 sets

·         2 cardio exercises (45 min)

1.      Treadmill running (1 min walking, 1 min running, repeat 7 times) - 15 min

2.      Spinning (indoor cycling) - 30 min (medium level of intensity)

Tuesday: Anaerobic workout (up to 45 min) + Cardio workout (45 min)

·         5 back exercises

1.      Lat pull-downs 4 sets

2.      Back lat pull-downs 3 sets

3.      Bent rows 4 sets

4.      One-arm dumbbell rows 3 sets

5.      Close-grip lat pull-downs 3 sets

·         1 trapezium exercise

1.      Barbell shrugs 4 sets

·         3 cardio exercises (45 min)

1.      Treadmill running (1 min walking, 1 min running, repeat 7 times) - 15 min

2.      Elliptical – 10 min (high level of intensity)

3.      Cycling – 20 min (low level of intensity)

Wednesday: Cardio workout (90 min) + Abs workout (up to 10 min)

·         3 cardio exercises (90 min)

1.      Treadmill running (1 min walking, 2 min running, repeat 13 times) - 40 min

2.      Elliptical- 20 min (medium level of intensity)

3.      Cycling – 30 min (medium level of intensity)

·         2 abs exercises (up to 10 min)

1.      Incline bench sit-ups 3 sets of max reps

2.      Leg raises 4 sets of max reps

Thursday: Rest day (day off)

Friday: Anaerobic workout (up to 45 min) + Cardio workout (75 min)

·         5 shoulder exercises

1.      Seated dumbbell press 4 sets

2.      Back presses 3 sets

3.      Lateral dumbbell raises 4 sets

4.      Alternate front arm raises 4 sets

5.      Upright rows 3 sets

·         2 biceps exercises

1.      Preacher curls 4 sets

2.      Barbell curls 4 sets

·         3 cardio exercises (75 min)

1.      Treadmill running (1 min walking, 2 min running, repeat 10 times) - 30 min

2.      Cycling - 15 min (high level of intensity)

3.      Elliptical – 30 min (medium level of intensity)

Saturday: Anaerobic workout (up to 45 min) + Cardio workout (up to 50 min)

·         4 exercises for legs

1.      Squats 4 sets

2.      Angled leg presses 3 sets

3.      Leg extensions 3 sets

4.      Lying leg curls 4 sets

·         1 exercise for hips

5.      Deadlifts 4 sets

·         2 cardio exercises (50 min)

1.      Treadmill running (1 min walking, 3 min running, repeat 8 times) - 30 min

2.      Elliptical - 20 min (medium level of intensity)

3.      Cycling – 20 min (high level of intensity)

Sunday: Rest day (day off)

As soon as you have realized these trainings, the cycle should be repeated using the same rules from the first day…

2.      Diet plan:

The meal plan, appropriately to the training program, consists of one cycle of 7-day diet and is like the following:

Monday:

·         Meal 1: 100g of beef sausages, 70g any kind of potatoes, 100g any kind of vegetables

·         Meal 2: 200g of chicken breast, 50g of white rice, 50g any kind of vegetables

·         Meal 3: 1 can of tuna (net wt. 170g), 50g of corn, 50g of tomato

·         Meal 4: 5 egg whites, 100g of mushrooms, 100g of broccoli

·         Meal 5: 50g of beans, 50g of tomato, 50g of cucumber

Tuesday:

·         Meal 1: 2 bananas, 50g of kiwi

·         Meal 2: 250gany kind of fish, 50g of corn, 50gof tomato

·         Meal 3: 150g of chicken breast, 50g any kind of vegetables

·         Meal 4: 5 egg whites, 250 ml of yohurt, 50g of cucumber

·         Meal 5: 1 apples, 1 orange, 1 carrot

Wednesday:

·         Meal 1: 30g of nuts, 50g of dark chocolate

·         Meal 2: 250g of chicken breast, 50g of white rice, 50g any kind of vegetables

·         Meal 3: 5 egg whites, 100g of mushrooms, 100g of broccoli

·         Meal 4: 250g any kind of fish, 1 lemon

·         Meal 5: 100g of plum

Thursday:

·         Meal 1: 100g of beef sausages, 70g any kind of potatoes, 100g any kind of vegetables

·         Meal 2: 200g any kind of fish, 50g of corn, 100g of tomato

·         Meal 3: 50g of beans, 50g of tomato, 50g of cucumber

·         Meal 4: 250g of chicken breast, 50g of broccoli

·         Meal 5: 1 apple, ½ lemon, 1 carrot

Friday:

·         Meal 1: 30g of nuts, 50g of dark chocolate

·         Meal 2: 1 can of tuna (net wt. 170g), 50g of corn, 1 lemon

·         Meal 3: 5 egg whites, 100g of mushrooms, 100g of broccoli

·         Meal 4: 250g of chicken breast, 50g of pea, 50g of cucumber

·         Meal 5: 50g of beans, 50g of tomato, 50g of cucumber

Saturday:

·         Meal 1: 1 banana, 100g of kiwi

·         Meal 2: 300g any kind of fish, 50g of corn, 1 lemon

·         Meal 3: 5 egg whites, 250 ml of yohurt, 50g of cucumber

·         Meal 4: 150g of chicken breast, 100g of broccoli

·         Meal 5: 30g of nuts, 50g of dark chocolate

Sunday:

·         Meal 1: 100g of beef sausages, 70g any kind of potatoes, 100g any kind of vegetables

·         Meal 2: 200g of chicken breast, 50g of white rice, 50g any kind of vegetables

·         Meal 3: 5 egg whites, 100g of mushrooms, 100g of broccoli

·         Meal 4: 1 can of tuna (net wt. 170g), 1 lemon

·         Meal 5: 2 apples, 1 orange

Ideal time to eat:

·         Meal 1 – eat 15-30 min after waking up

·         Meal 2 – eat 3 hours after meal 1 eating

·         Meal 3 – eat 4 hours after meal 2 eating

·         Meal 4 – eat 3 hours after meal 3 taking

·         Meal 5 – eat 2-3 hours before sleeping

This is ideal time to eat, but if you are unable to eat in that period of the day, then do it when you are able. Also it is important to eat right away after workout, without delay (maybe 15-30 min max).

Food preparing: Firs at all, this food quantity refers to a raw food quantity. No matter how you cook the food, it is only important to eat what is on the meal plan.You should not cook everytime when it’s time for a meal! It is recommended to cook the foods ones for two days so that you would keep the food into your fridge. Everytime when it’s time for a meal you should only heat up the food by Microwave Oven. If your day pass out from home most of the time, you should packing your meals before and take it with you anywhere you going.

Drinks taking:  Drink only water, 4-6 lbs a day!

Special tip for you: Take 1 cup of green tea or 1 cup of coffee 30 min before each workout.

As soon as you have realized this cycle of 7-day diet, it should be done in the same way as from the first day…