How to LOSE FAT?

1. CALORIE DEFICIT: Calorie def icit is the key. Burn more calories than you consume.

It’s as simple as that!

2. CREATING A FITNESS PLAN THAT ALIGNS WITH YOUR GOALS: When your f itness

plan is specif ically designed for you, it becomes a powerful tool in your journey

towards success.

Let me emphasize the importance of creating a personalized f itness plan that

aligns with your unique goals. This is the key to achieving sustainable progress

and maximizing your results in the long run.

By tailoring your workouts, nutrition, and lifestyle choices to your specif ic

objectives, you ensure that every step you take is a step in the right direction. It

keeps you on track, pushing your boundaries and unlocking your full potential.

When aiming to lose fat, it’s essential to f ind the right caloric balance that works

for your body. During the f irst month, I recommend subtracting 100-200 calories

f rom your Total Daily Energy Expenditure (TDEE). This slight reduction will help

create a caloric def icit, supporting your fat loss goals effectively.

IF you’re trying to lean bulk and gain muscle, you’ll want to add 100-200 calories

to your TDEE during the f irst month. This surplus will provide your body with the

extra energy it needs to build muscle mass.

For me I wanted to be in a calorie def icit and eating 1g of protein per pound of

bodyweight to lose fat and gain muscle over the month.

To work out your TDEE click the link below :

TDEECALCULATOR.NET

3. IMPLIMENTING CARDIO: Cardiovascular exercise plays a signif icant role in calorie

burning, contributing to a calorie def icit.

I highly recommend incorporating fasted cardio into your routine. Aim to perform

fasted cardio 2 to 3 times a week for 15 to 20 minutes, preferably on an empty

stomach. This approach can further enhance calorie burning and support your

overall weight loss efforts.

There are many ways to naturally incorporate cardio into your daily routine, such as:

• Walking to work

• Taking the stairs

• Parking 10 minutes away f rom your destination

• Meeting f riends for a walk instead of a coffee

4. OVERCOMING A FAT LOSS PLATEAU: To initiate progress, start by reducing your

daily calorie intake by 50–100 calories and sustain this reduction for two weeks. If

you do not observe any changes during this period, consider increasing your cardio

duration f rom 20 minutes to 25 minutes.

5. DETERMINING PROTEIN: Protein is the TOP PRIORITY for muscle growth. Here are

4 reasons why HIGH PROTEIN is essential:

• Reduces GHRELIN which is a hormone that makes you hungry

• Body burns the most calories when digesting protein!

• Reduces cravings since it makes you feel full!

• NEEDED for increasing muscle mass

Therefore, I recommend eating DAILY: One Gram of Protein Per Pound of

Bodyweight.If you are 218 lbs so aim for 218 of protein per day or more if you can,

but never more than 20g over this!

6. FREQUENCY OF MEALS IN INTERMITTENT FASTING: Intermittent fasting utilises

fat as an energy source for your body when there is no available fuel (food) to burn.

This approach can promote fat burning and support your weight loss goals.

BENEFITS of Intermittent Fasting:

• Stabilizes blood sugar levels.

• Improves brain health and memory Increases insulin.

• Sensitivity in the muscles elevates your growth hormone.

7. AND FINALLY, TRACK YOUR PROGRESS!! Remember, consistency is key! Stick to

these caloric adjustments and monitor your progress closely. If you f ind that your

progress plateaus or you have any questions along the way, feel f ree to reach out

to me on Instagram. I’m here to support you on your f itness journey!

Additionally, my cookbook’s are available, offering healthy and delicious recipes

to keep you on track with your diet.

WORKOUT GUIDE (GYM)
INSTRUCTIONS:

• Form is Key: Always prioritize proper form over lifting heavier weights or

performing more repetitions. This helps prevent injuries.

• Rest Between Sets: Take 1-2 minutes of rest between sets to allow for recovery.

• Hydration and Nutrition: Drink plenty of water and ensure your diet supports your

f itness goals.

• Progress Gradually: As you get stronger, gradually increase the weight or the

number of repetitions.

• Listen to Your Body: If you feel sharp pain or excessive discomfort, stop and rest.

It’s essential to avoid overtraining and injuries.

Remember, consistency is more important than intensity when starting.

BEGINNER PLAN
(USE LIGHT WEIGHTS)
 BEGINNER
Week 1
Monday: Upper Body

• Warm-Up: Arm circles, 5 minutes of light cardio (e.g., brisk walking or cycling)

• Dumbbell Bench Press: 3 sets of 10 reps

• Dumbbell Rows: 3 sets of 10 reps per arm

• Seated Dumbbell Shoulder Press: 3 sets of 10 reps

• Tricep Dips (Bench or Chair): 3 sets of 8 reps

• Cool Down: 5 minutes stretching, focusing on upper body

Tuesday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Bodyweight Squats: 3 sets of 12 reps

• Lunges: 3 sets of 10 reps per leg

• Step-Ups (using a bench): 3 sets of 10 reps per leg

• Calf Raises : 3 sets of 20-25 reps

• Cool Down: 5 minutes of lower body stretching

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Thursday: Upper Body

• Repeat Monday’s workout.

Friday: Lower Body

• Repeat Tuesday’s workout.

 BEGINNER
Week 2
Monday: Upper Body

• Warm-Up: Jumping jacks, arm circles, and light jogging or brisk walking in place.

• Push-Ups: 3 sets of 10-12 reps

• Incline Dumbbel Press: 3 sets of 10-12 reps

• Bent-Over Dumbbell Rows: 3 sets of 12 reps per arm, increase weight slightly

• Dumbbell Flyes: 3 sets of 10 reps

• Dumbbell Bicep Curls: 3 sets of 12 reps

• Tricep Dips: 3 sets of 8-12 reps

• Cool Down: Stretch focusing on arms and chest

Tuesday: Lower Body

• Warm-Up: Leg swings and dynamic lunges for 5 minutes

• Goblet Squats: 3 sets of 12 reps with a light dumbbell

• Romanian Deadlifts: 3 sets of 10 reps with light dumbbells

• Sumo Squats: 3 sets of 8-12 reps

• Standing Calf Raises with Dumbbells - 3 sets of 15-20 reps

• Cool Down: Stretch focusing on hamstrings, quads, and glutes

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Thursday: Upper Body

• Repeat Monday’s workout with an aim to improve form or increase reps.

Friday: Lower Body

• Repeat Tuesday’s workout, focusing on form and controlled movements.

 BEGINNER
Week 3
Monday: Upper Body

• Warm-Up: 5 minutes of arm circles and light jogging

• Dumbbell Shoulder Press: 3 sets of 12 reps, slightly heavier than Week 2

• Inclined Dumbbell Press: 3 sets of 10-12 reps

• Single Arm Dumbbell Row: 3 sets of 12 reps per arm

• Dumbbell Tricep Overhead Extension: 3 sets of 10 reps

• Cool Down: Stretch arms, back, and shoulders

Tuesday: Lower Body

• Warm-Up: 5 minutes of stair climbing or box jumps (low intensity)

• Bodyweight Squats - 4 sets of 8-15 rep

• Weighted Lunges: 3 sets of 10 reps per leg

• Deadlifts with Dumbbells: 3 sets of 10 reps, focus on form

• Goblet Squats: 3 sets of 10 reps per side

• Cool Down: Full leg stretching

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Thursday: Upper Body

• Increase weight or reps from Monday’s session based on comfort and form.

Friday: Lower Body

• Increase weight or reps from Tuesday’s session, ensuring form remains priority.
 BEGINNER
Week 4
Monday & Thursday: Upper Body

• Warm-Up: 5 minutes of arm circles and light jogging

• Standing Dumbbell Press - 4 sets of 10-12 reps

• Bent-over Dumbbell Rows with Pause - 4 sets of 10-12 reps

• Dumbbell Chest Press - 4 sets of 10-12 reps

• Push-ups - 4 sets of 10-12 reps

• Db Bicep curls - 4 sets of 10-12 reps

Tuesday & Friday: Lower Body

• Warm-Up: 5 minutes of stair climbing or box jumps (low intensity)

• Weighted Step-Ups - 4 sets of 8-12 reps per leg

• Goblet Squats - 4 sets of 8-12 reps

• Romanian Deadlifts - 4 sets of 8-12 reps

• Seated Calf Raises - 4 sets of 15-20 reps

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Each week builds upon the last, progressively challenging you while allowing adequate

rest and recovery. Listen to your body, focusing on form and progression at a pace that

suits your individual capacity.

INTERMEDIATE PLAN
 INTERMEDIATE
Week 1
Monday: Upper Body

• Warm-Up: Arm circles, 5 minutes of light cardio (e.g., brisk walking or cycling)

• Barbell Bench Press: 4 sets of 10 reps

• Lat Pulldowns: 4 sets of 10 reps

• Dumbbell Shoulder Press: 4 sets of 10 reps

• Dumbbell Curls: 3 sets of 12 reps

• Tricep Rope Pushdowns: 3 sets of 12 reps

Tuesday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Barbell Squats: 4 sets of 10 reps

• Dumbbell Reverse Lunges: 3 sets of 10 reps per leg

• Leg Press: 4 sets of 10 reps

• Calf Raises: 4 sets of 15 reps

• Glute Bridges (Weighted) - 3 sets of 12 reps

• Cool Down: 5 minutes of lower body stretching

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Thursday: Upper Body

• Repeat Monday’s workout.

Friday: Lower Body

• Repeat Tuesday’s workout.

 INTERMEDIATE
Week 2
Monday: Upper Body

• Warm-Up: Arm circles, 5 minutes of light cardio (e.g., brisk walking or cycling)

• Superset : Bench Press (Machine or Barbell/ Db) + Cable Flyes: 4 sets of 8-10 reps each

• Lat Pull Downs ( wide grip ): 4 sets of 8 reps per arm

• Super set: Db Shoulder Press + Lateral Raises: 4 sets of 12 reps

• Hammer Curls: 3 sets of 10 reps

• Tricep Pushdowns: 3 sets of 10 reps

Tuesday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Leg Extension - 4 sets of 8 reps

• Barbell/Smith Squats - 4 sets of 8 reps

• Romanian Deadlifts: 4 sets of 8 reps

• Step-Ups with Dumbbells: 4 sets of 10 reps per leg

• Standing Calf Raises: 4 sets of 12 reps

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Thursday: Upper Body

• Repeat Monday’s workout.

Friday: Lower Body

• Repeat Tuesday’s workout.

 INTERMEDIATE
Week 3
Monday: Upper Body

• Warm-Up: Jump rope for 5 minutes

• Push-Ups (Weighted if possible): 4 sets of 12 reps

• Barbell Bench Press - 4 sets of 8-10 reps

• Arnold Press: 4 sets of 8 reps

• Dumbbell Lateral Raises - 3 sets of 10-12 reps

• Overhead Tricep Extension: 3 sets of 10 reps

• Alt Dumbbell Curls - 3 sets of 10-12 reps per arm

Tuesday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Front Squats: 4 sets of 8 reps

• Romanian Deadlifts: 4 sets of 8 reps

• Walking Lunges (Dumbbells): 3 sets of 12 steps per leg

• Step-Ups with Dumbbells - 4 sets of 10 reps per leg

• Seated Calf Raises: 4 sets of 15 reps

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Thursday: Upper Body

• Repeat Monday’s workout.

Friday: Lower Body

• Repeat Tuesday’s workout.

 INTERMEDIATE
Week 4
Monday: Upper Body

• Warm-Up: 10 minutes on the rowing machine

• Flat Bench Dumbbell Press: 4 sets of 8 reps

• T-Bar Rows: 4 sets of 8 reps

• Upright Rows: 4 sets of 12 reps

• EZ Bar Curl: 3 sets of 8 reps

• Dips: 3 sets to failure

Tuesday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Back Squats: 4 sets of 6 reps (heavier than week 3)

• Walking lunges with weight: 3 sets of 10 reps per leg

• Leg Extensions: 4 sets of 10 reps

• Single-Leg Deadlifts: 3 sets of 8 reps per leg

Calf Raises - 4 sets of 15 reps

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

Thursday: Upper Body

• Repeat Monday’s workout with an emphasis on maintaining form over increasing

weight.

Friday: Lower Body

• Repeat Monday’s workout with an emphasis on maintaining form over increasing

weight.
ADVANCED PLAN
 ADVANCED
Week 1
Monday & Thursday: Upper Body

• Warm-Up: Arm circles, 5 minutes of light cardio (e.g., brisk walking or cycling)

• Weighted Pull-Ups (RPT): Start with the heaviest set for 4-6 reps, decrease weight, and

perform 6-8 reps, then 8-10 reps.

• Barbell Bench Press (RPT): First set heavy for 4-5 reps, decrease for 6-8 reps, then 8-10

reps.

• Superset:

• Dumbbell Flyes: 3 sets of 10 reps

• Dumbbell Shoulder Press: Start heavy for 6 reps, decrease weight for 8

reps, then 10 reps.

• Cool Down: Upper body stretching

Tuesday & Friday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Back Squats (RPT): Heaviest set for 4-5 reps, decrease for 6-8 reps, then 8-10 reps.

• Deadlifts (RPT): Start with a heavy set for 4-5 reps, decrease for 6-8 reps, then 10-12

reps.

• Superset:

• Leg Press: 3 sets of 12 reps

• Hamstring Curls: Start with 10 reps, increase for 12 reps, then 15 reps.

• Cool Down: 5 minutes of lower body stretching

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

 ADVANCED
Week 2
Monday & Thursday: Upper Body

• Warm-Up: Arm circles, 5 minutes of light cardio (e.g., brisk walking or cycling)

• Circuit (Repeat 2x):

• Push-Ups - Max reps till Failure

• Dumbbell Shoulder Press - 15 reps

• Dumbbell Rows - 15 reps per arm

• Dumbbell Flyes - 15 reps

• Bicep Curls - 15 reps

• Tricep Dips - Max reps till failure

• Rest for 2 minutes between each full circuit.

Tuesday & Friday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Circuit (Repeat 2x):

• Bodyweight Squats - 20 reps

• Lunges - 15 reps per leg

• Romanian Deadlifts (lighter weight) - 15 reps

• Box Jumps - 12 reps

• Calf Raises - 20 reps

• Rest for 2 minutes between each full circuit.

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

 ADVANCED
Week 3
Monday & Thursday: Upper Body

• Warm-Up: Arm circles, 5 minutes of light cardio (e.g., brisk walking or cycling)

• Military Press (RPT): Heavy for 5 reps, lighter for 8 reps, lightest for 10 reps.

• Superset:

• Lat Pulldowns: 3 sets of 12 reps

• Dumbbell Bench Press (RPT): Start heavy for 6 reps, decrease for 8 reps,

then 10 reps.

• Superset:

• Bicep Curls: 3 sets of 12 reps

• Tricep Overhead Extensions: Start with 12 reps, increase for 15 reps, then

20 reps.

Tuesday & Friday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Squats (RPT): Begin heaviest for 5 reps, decrease for 8 reps, then 10-12 reps.

• Superset:

• Step-Ups: 3 sets of 15 reps per leg

• Seated Leg Curls (RPT): Start with 10 reps, increase for 12 reps, then

finish with 15 reps.

• Heavy Kettlebell Swings - 4 sets of 12-15 reps

• Cool Down: Comprehensive leg stretching

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility

 ADVANCED
Week 4
( Use lighter weights than your usual, focusing on the muscle contraction and form.)

Monday & Thursday: Upper Body

• Warm-Up: Arm circles, 5 minutes of light cardio (e.g., brisk walking or cycling)

• Dumbbell Bench Press - 3 sets of 12-15 reps

• Barbell Rows - 3 sets of 12-15 reps

• Dumbbell Lateral Raises - 3 sets of 15-20 reps

• Seated Dumbbell Curls - 3 sets of 15 reps per arm

• Tricep Rope Pushdowns - 3 sets of 15-20 reps

Tuesday & Friday: Lower Body

• Warm-Up: Leg swings, light jogging place. 5 minutes of dynamic leg stretches

• Goblet Squats - 3 sets of 12-15 reps

• Dumbbell Romanian Deadlifts - 3 sets of 12-15 reps

• Walking Lunges - 3 sets of 20 steps total

• Seated Leg Curls - 3 sets of 15-20 reps

• Standing Calf Raises - 3 sets of 15-20 reps

Wednesday: Active Rest

• Activity: 30 minutes brisk walking or light cycling

• Stretching: Focus on full-body stretching for flexibility.

UNDERSTANDING YOUR ENVIRONMENT

• Familiarize Yourself with Equipment: Take time to learn about the different

types of equipment available in your gym. Most gyms have a variety of

machines, f ree weights, and cardio equipment. Don’t hesitate to ask a trainer

for a quick tutorial if you’re unsure about how to use something.

• Gym Etiquette: Always rerack your weights after use, clean equipment with

provided wipes, and respect others’ space and time on machines, especially

during peak hours.

• Peak Hours: Gyms are typically busiest before and after standard work hours

(6-9 AM and 5-8 PM). Plan your workouts during off-peak times if you prefer a

less crowded environment.

TRAINING TIPS

• Progressive Overload: To continue making gains, progressively increase the

demands on your muscles by upping the weight, changing the number of

repetitions, or adjusting the rest periods between sets.

• Form and Technique: Prioritize proper form over lifting heavier weights to

maximize the effectiveness of an exercise and reduce the risk of injury. Consider

working with a personal trainer to ref ine your technique.

• Rest and Recovery: Muscles need time to repair and grow stronger. Ensure

you’re getting enough sleep and giving muscle groups ample rest between

intense workouts.

• Variety in Your Routine: To prevent plateaus and maintain interest, regularly

change your workout routine. This can mean trying new exercises, adjusting
 • your sets and reps, or incorporating different training styles like HIIT or circuit

training.

NUTRITION AND HYDRATION

• Balanced Diet: Fuel your workouts and recovery with a balanced diet rich in

lean proteins, complex carbohydrates, healthy fats, and plenty of f ruits and

vegetables.

• Stay Hydrated: Drink water throughout the day, not just during your workouts.

Proper hydration affects energy levels, recovery, and overall performance.

• Pre- and Post-Workout Nutrition: Consume a mix of carbohydrates and protein

before and after your workout to fuel your sessions and aid in recovery.

MINDSET AND MOTIVATION

• Set Clear Goals: Whether it’s improving strength, losing weight, or building

endurance, having clear, measurable goals can keep you focused and motivated.

• Track Your Progress: Use a journal or an app to track your workouts, nutrition,

and progress towards your goals. Seeing improvements over time can be a

signif icant motivator.

• Stay Flexible: Life can be unpredictable. If you miss a workout or don’t hit a

goal in the expected timef rame, adjust your plan and keep moving forward.

Persistence is key.

• Community and Support: Engage with the f itness community, whether it’s in

your gym or online. Sharing experiences and challenges can provide motivation
 • and accountability.

Remember, the journey to f itness is personal and evolves over time. Celebrate your

achievements, learn f rom setbacks, and continuously seek to improve. With the right

approach, the gym can be a rewarding and transformative place.

WORKOUT GUIDE (HOME)
Week 1
Goal: Introduce basic bodyweight movements and establish a routine.

Day 1, 3, & 5: Full Body Circuit

• Warm-Up: 3 minutes of jumping jacks and dynamic stretches

• Circuit (Repeat 2x):

• Squats: 15 reps

• Push-Ups (knees or full): 10 reps

• Lunges: 10 reps per leg

• Plank: 30 seconds

• Glute Bridges: 15 reps

• Mountain Climbers: 30 seconds

• Cool Down: Stretching focusing on legs, arms, and back.

Day 2 & 4: Active Recovery

• 20 minutes of brisk walking or light yoga focusing on mobility.

Week 2
Goal: Build on the foundation with increased repetitions and the introduc-

tion of supersets.

Day 1, 3, & 5: Full Body Circuit with Supersets:

• Warm-Up: 3 minutes of jumping jacks and dynamic stretches

• Circuit (Repeat 2-3x):

• Squat to Toe Touch: 15 reps

• Superset: Push-Ups 12 reps + Tricep Dips: 10 reps

• Lunges with a Twist: 12 reps per leg

• Side Plank: 20 seconds per side

• Superset: Glute Bridges: 20 reps + Donkey Kicks: 15 reps per leg

• Burpees: 10 reps

• Cool Down: Stretching focusing on legs, arms, and back.

Day 2 & 4: Cardio & Core

• Jumping Jacks: 2 minutes

• Russian Twists: 15 reps per side

• Leg Raises: 15 reps

• Plank Shoulder Taps: 30 seconds

Week 3
Goal: Increase the circuit’s complexity and duration to enhance endurance

and strength.

Day 1, 3, & 5: Full Body Circuit with Supersets:

• Warm-Up: 3 minutes of jumping jacks and dynamic stretches

• Circuit (Repeat 2-3x):

• Walking Lunges: 20 steps

• Inchworms: 10 reps

• Superset: Squat Jumps: 15 reps + Wall Sit: 30 seconds

• Push-Up with Rotation: 10 reps per side

• Bicycle Crunches: 30 seconds

• Reverse Lunges: 15 reps per leg

• Cool Down: Stretching focusing on legs, arms, and back.

Day 2 & 4: HIIT & Core

• High Knees: 1 minute

• Plank: 1 minute

• Side-to-Side Squats: 1 minute

• Flutter Kicks: 1 minute

• Rest: 1 minute, Repeat 2x

•
Week 4
Goal: Focus on recovery, mobility, and maintaining muscle activity at a

lower intensity.

Day 1, 3, & 5: Full Body Circuit with Supersets:

• Warm-Up: 3 minutes of jumping jacks and dynamic stretches

• Circuit (Repeat 2-3x):

• Bodyweight Squats: 12 reps

• Arm Circles: 30 seconds forward, 30 seconds backward

• Cat-Cow Stretch: 1 minute

• Lying Leg Raises: 12 reps

• Cobra Pose: 30 seconds

• Child’s Pose: 1 minute

Day 2 & 4: Active Rest

• Engage in light activities like walking, swimming etc.