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Relative daily calorie intake and expenditure are critical and consistence is key. To keep energy levels high and keep your metabolism firing on all cylinders while in a calorie deficit we have fortified the plan with everything you need from our fat loss supplement range, including a low calorie high protein shake, a healthy fat supplement and a thermogenic fat burner. The ratio of proteins, fat and carbohydrates in this plan do not only aim to promote fat loss but also maintain muscle tone.
Pre Breakfast (Empty Stomach)
Breakfast - Omelette
Lunch - Mediterranean Chicken
Evening Meal - Skinny Burger
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your activity levels, current state of health and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
For weight loss we recommend two resistance training sessions per week, stack with one CV session and one Interval training session.
Resistance training ensures muscle mass is maintained promoting improved muscle tone while fat loss is targeted.
Long duration, low intensity CV provides a method of burning further calories when working in optimal fat burning heart rate zones, with the addition of one interval training session to further shock the metabolism.
We recommend Monday and Thursday are resistance training workouts allowing ample time for recovery, Tuesday should be you CV session and Friday your interval training, however if needed these are interchangeable.
Partake in 2 of the following exercises in succession both for 20 minutes each, or one for 40 minutes. Aim to change the exercises chosen each session and work at 60-80% of your maximum heart rate. For your interval training session choose one CV machine of your liking (try to change this week to week), perform 30 second sprints followed by 60 second slow paced sets until you reach a total time of 18 minutes (a total of 12 sprints).
|Dumbbell shoulder press||3||10-15||4 Minutes|
|Seated low pulley row||3||10-15||4 Minutes|
|Machine chest press||3||10-15||4 Minutes|
|Medicine ball crunches with a twist||3||15-20||2 Minutes|
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.
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