The Ultimate Plan To Lose Weight Fast
Losing weight is a task that demands discipline, effort, sacrifice and patience. There isn’t a shortcut to achieving the best results. As an intelligent human being living in the modern world that’s constantly promoted with diet and fitness, you’re already aware that there is no fat loss plan that suits everyone and that all dramatic claims about super easy ways to shed those extra pounds should be taken with reality of false pretences.
People will always need some extra motivation to begin their journey to a fitter and healthier version of themselves and there’s nothing wrong with that. When faced with too many options and choices, we all need a structured plan to help us to get going in the right direction.
If you feel like you don’t know where to start or perhaps designing a complete fat loss program for yourself has already proven a bit too difficult, you can finally stop wandering around and start making focused efforts to achieve your goals. We offer you an 8 week fat loss program that includes a detailed training routine, a complete diet and supplementation plan, we encourage you to try it now!
Regardless of how much body fat you would like to get rid of or how you envision your ideal body, this program aims to give you the means to accelerate your fat loss and start making real, changes in the way you look and feel.
We cannot promise you the perfect results of your dreams in such a short period of time, but we guarantee that if you follow the instructions closely and consistently, you will be able to see noticeable improvements in your body and levels of body fat in just 8 weeks!
8-week Fat Loss Plan
This program is divided into three categories: supplement protocol, diet protocol and training protocol. Below you’ll find detailed instructions for each of them. For optimal results, it is important that you follow all three protocols simultaneously and strictly!
Supplementation protocol
Choosing the correct supplements will help you train harder, get all nutrients your body needs to function properly and burn more fat.
| SUPPLEMENT | DOSAGE |
| Omega 3 Capsules | 3 X 2g Per Day |
| Multivitamins | 2 Capsules With Breakfast |
| Vitamin D3 | 2 Capsules With Breakfast |
| Magnesium Citrate | 300-500mg in the Evening |
| Nutri Greens | 2 X 2 Scoops With a Meal |
| Alpha Lipoic Acid | 1000mg With Post-Workout Meal |
| Chromium | 4 Capsules With Post-Workout Meal |
| Whey Protein | 1 Scoop Immediately Post-workout |
| L-Carnitine | 1000-4000mg Daily With a Meal of Fast-acting Carbs |
Nutrition protocol
This diet plan is tailored to fit requirements for a healthy weight loss for most people and with the combination training plan listed below.
The meal options can be altered according to your preferences as long as you make sure the alternatives do not exceed the caloric value of the proposed food items.
| MEAL | FOOD |
| Breakfast 1 | Fillet Steak With 2 Poached Eggs and Spinach |
| Breakfast 2 | Omelette With 3 Eggs, Chicken and Chopped Chilli and Garlic |
| Breakfast 3 | Protein Pancakes With 50g Blueberries |
| Snack 1 | Chicken Breast With Hummus and Veggies |
| Snack 2 | Jacket Sweet Potato With Turkey Steak |
| Snack 3 | Protein Cookie With 1 Scoop Nutri Greens |
| Lunch 1 | Mixed Salad With Chicken Breast and Raw Olive Oil |
| Lunch 2 | Turkey Burgers With Asparagus and Avocado |
| Lunch 3 | Cod Fillet With Mixed Vegetables and Olives |
| Dinner 1 | Salmon Fillet With Quinoa and Mixed Veggies |
| Dinner 2 | Lamb Fillet With Mixed Vegetables and Mashed Sweet Potatoes |
| Dinner 3 | Sea Bass With Mixed Veggies and Rice |
| Snack 1 | Greek Yogurt With Chopped Nuts and Berries and 1 Scoop of Casein Protein |
| Snack 2 | Protein Porridge |
| Snack 3 | 85% Dark Chocolate With Almond Butter |
Training protocol
The training routine is divided into two, each lasting four weeks, it includes a well-balanced combination of resistance training workouts and cardio sessions.
Both phases have the same weekly workout structure:
- Monday – Resistance Training Day 1
- Tuesday – Resistance Training Day 2
- Wednesday – Rest
- Thursday – Cardio Day 1
- Friday – Resistance Training Day 3
- Saturday – Cardio Day 2
- Sunday – Rest
PHASE 1
Resistance Training Day 1
- Assisted Pull-Up, Sets: 5, Reps: 10, Rest: 10s
- Dumbbell Loaded Squat, Sets: 5, Reps: 10, Rest: 60s
- Seated Row, Sets: 5, Reps: 10, Rest: 10s
- Leg Press, Sets: 5, Reps: 10, Rest: 60s
- Lat Pull-Down, Sets: 5, Reps: 10, Rest: 10s
- Lying Leg Curl, Sets: 5, Reps: 10, Rest: 60s
Resistance Training Day 2
- Dumbbell Chest Press, Sets: 5, Reps: 10, Rest: 10s
- Front Foot Elevated Split Squat, Sets: 5, Reps: 10, Rest: 60s
- Standing Cable Fly, Sets: 5, Reps: 10, Rest: 10s
- Dumbbell Walking Lunge, Sets: 5, Reps: 10, Rest: 60s
- Dumbbell Shoulder Press, Sets: 5, Reps: 10, Rest: 10s
- Leg Extension, Sets: 5, Reps: 10, Rest: 60s
Resistance Training Day 3
- Bent Over Barbell Row, Sets: 5, Reps: 10, Rest: 10s
- Dumbbell Romanian Deadlift, Sets: 5, Reps: 10, Rest: 60s
- Single-Arm Dumbbell Row, Sets: 5, Reps: 10, Rest: 10s
- Seated Leg Curl, Sets: 5, Reps: 10, Rest: 60s
- Barbell Push Press, Sets: 5, Reps: 10, Rest: 10s
- Vertical Jump, Sets: 5, Reps: 10, Rest: 60s
Cardio Day 1
- 20-second Treadmill Sprints, Sets: 10, Rest: 40s
Cardio Day 2
- 30-minute Steady State Cardio on an Incline Treadmill
PHASE 2
Resistance Training Day 1
- Incline Dumbbell Chest Press, Sets: 5, Reps: 8, Rest: 10s
- Dumbbell Loaded Squat, Sets: 5, Reps: 8, Rest: 10s
- Standing Cable Fly, Sets: 5, Reps: 16, Rest: 90s
- Dumbbell Romanian Deadlift, Sets: 5, Reps: 8, Rest: 10s
- Flat Dumbbell 1 and 1/4 Press , Sets: 5, Reps: 8, Rest: 10s
- Lying Leg Curl , Sets: 5, Reps: 16, Rest: 90s
- High Foot Leg Press, Sets: 5, Reps: 10, Rest: 10s
Resistance Training Day 2
- Assisted Chin-Up , Sets: 5, Reps: 8, Rest: 10s
- Barbell Front Squat, Sets: 5, Reps: 8, Rest: 10s
- Lat Pull-Down, Sets: 5, Reps: 16, Rest: 90s
- Low Foot Leg Press, Sets: 5, Reps: 8, Rest: 10s
- Face-Pull, Sets: 5, Reps: 8, Rest: 10s
- Leg Extension, Sets: 5, Reps: 16, Rest: 90s
- Reverse Cable Fly, Sets: 1, Reps: 8/8/8, Rest: X
Resistance Training Day 3
- Flat Dumbbell Chest Press: 5, Reps: 8, Rest: 10s
- Seated Machine Overhead Press, Sets: 5, Reps: 8, Rest: 10s
- Flat Cable Fly, Sets: 5, Reps: 16, Rest: 90s
- Barbell Hip Bridge, Sets: 5, Reps: 8, Rest: 1s
- Dumbbell Walking Lunge, Sets: 5, Reps: 8, Rest: 10s
- Vertical Jump, Sets: 5, Reps: 16, Rest: 90s
- Reverse Crunch, Sets: 3, Reps: 10, Rest: 60s
Cardio Day 1
- 30-second Treadmill Sprints, Sets: 10, Rest: 60s
Cardio Day 2
- 30-minute Steady State Cardio on an Incline Treadmill
A complete program for effective weight loss and improved muscle definition in just eight weeks. Try it right now and see the surprising results for yourself.
