Fatloss Program
Diet :
Food Timing : Eat breakfast within 30 minutes of waking up. After that every meal 2 - 3 hours
apart.
Daily Macro-nutrients :
Protein : 1 Gm / kg of body weight
Carbs : 2 Gm / Kg of body weight
Fats : 0.5 Gm / Kg of body weight
Schedule :
Monday : Strength
Tuesday : Cardio
Wednesday : Rest
Thursday : Strength
Friday : Cardio
Saturday: Rest
Sunday : Rest
Stretching Exercises :
1. Hamstring Stretch
2. Quad Stretch
3. Groin Stretch
4. Chest Stretch
5. Shoulder Stretch
6. Triceps Stretch
7. Biceps Stretch
8. Hip-Flexor Stretch
Strength Training Exercises :
(Week 1 : 3 Circuits ,
Week 2 : 4 Circuits,
Week 3 : 5 Circuits,
Week 4 : 6 Circuits )
1. Push-ups
2. Pull-ups / Lat Pulldown
3. Body-weight Squats
4. Overhead Db. Extension
5. Db. Curl
6. Plyometric Push-ups
7. Pull-ups / Lat Pulldown
8. Alternate Split Lunge Jumps / Walking Lunges
9. Jumping Jacks with maximum effort with correct form
10. Running in-place with maximum effort
Week 1 : Cardio
Warm up : 5 Min : Walk on incline / Jog/ Bike
Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)
Stretching : 2 sets x 30 second each
HIIT Training : Circuit x 10
Recovery : Level 5 : Walk : 1 x 60 seconds
Intermediate : Level 7 : Jog : 1 x 30 seconds
Sprint : Level 10 : 1 x 60 seconds
Cool-down : 5 Min : Walk on incline / Jog/ Bike
Abs Circuit : 3 Sets
Hanging / Lying Leg Raises : 10 Reps Decline Sit-ups : 10 Reps
Stretching : 2 sets x 30 second each
Week 2 : Cardio
Warm up : 5 Min : Walk on incline / Jog/ Bike
Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)
Stretching : 2 sets x 30 second each
HIIT Training : Circuit x 10
Recovery : Level 5 : Walk : 1 x 20 seconds
Intermediate : Level 7 : Jog : 1 x 30 seconds
Sprint : Level 10 : 1 x 40 seconds
Steady pace : Level 7 : 15 Min : Walk on incline / Jog/ Bike
Cool-down : 5 Min : Walk on incline / Jog/ Bike
Abs Circuit : 3 Sets
Hanging / Lying Leg Raises : 10 Reps Decline Sit-ups : 10 Reps
Stretching : 2 sets x 30 second each
Week 3 & 4 : Cardio
Warm up : 5 Min : Walk on incline / Jog/ Bike
Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)
Stretching : 2 sets x 30 second each
HIIT Training : Circuit x 10
Recovery : Level 5 : Walk : 1 x 30 seconds
Sprint : Level 10 : 1 x 40 seconds
Steady pace : Level 7 : 15 Min : Walk on incline / Jog/ Bike
Cool-down : 5 Min : Walk on incline / Jog/ Bike
Cool-down : 5 Min : Walk on incline / Jog/ Bike
Abs Circuit : 4 Sets
Hanging / Lying Leg Raises : 15 Reps
Decline Sit-ups : 15 Reps
Stretching : 2 sets x 30 second each
Strength Training Day :
Warm up : 5 Min : Walk on incline / Jog/ Bike
Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)
Stretching : 2 sets x 30 second each
HIIT Training : Circuit x 4
Recovery : Level 5 : Walk : 1 x 30 seconds
Intermediate : Level 7 : Jog : 1 x 30 seconds
Sprint : Level 10 : 1 x 30 seconds
Strength Training : Circuit x sets ( depending on week) x 30 Sec each
Cool-down : 5 Min : Walk on incline / Jog/ Bike
Stretching : 2 sets x 30 second each
