Fat Loss Challenge

21 DAY FAT LOSS PROGRAM MEAL PLAN

Protein Sources: Chicken, Turkey, 99% Lean Ground Turkey, 1 whole egg w/4 Egg Whites, Fish, Tuna, Lean Beef, Milk, Cottage Cheese 1%(3/4 c.), Greek Yogurt(3/4 c)

Protein Powders (1scoop)

1 serving equals 3 oz. or a piece the size of a deck of cards

Starch Carbs: Oatmeal, Brown Rice, Sweet Potato (small), Whole Wheat Bread (1slice), Whole Wheat English Muffin, Whole Wheat Pasta (1/2c)

Lower Carb Fruits & Vegetables: Apples, Berries, Kiwi, Asparagus, Green Beans, Broccoli, Cucumbers, Romaine Lettuce, Spinach

1 serving equals 1 cup

Higher Carb Fruits & Vegetables: Banana(med), Canteloupe, Honeydew, Grapes, Pineapple, Beans (kidney,white,pinto), Chickpeas, Pumpkin, Squash, Zucchini, Corn, Carrots, Tomatoes, Cauliflower

1 serving equals ½ cup.

Good Fats: Natural Peanut or Almond Butter 1 tab., Olive Oil 1/2 tab., Nuts 1-2tab., Flaxseed 1 tab., Salmon 1 oz.

Freebies: Peppers, Onions, Mushrooms, 2 tab. wheatgerm

Each day eat:

5 servings protein

6 servings fruits and veggies (2 fruit, 4 veg)

2 servings of Starch Carbs

3 servings of Good Fats per day

Divide servings into 5 meals per day.

Example:       Breakfast  ½ c. oatmeal (1 starch), w/cinnamon, 1tab. wheat germ

                   ½ c. berries (1/2 fruit serving)

                   1 tab. Ground flaxseed (1 good fat)

                   1 scoop protein powder in 4 oz. water (1 protein)

You have 1 starch, 2 fats, 1.5 fruits & 4 veggies, and 4 protein servings to go for the day. Write the servings on a notepad and mark them off as you eat them, this will help you keep track of how much you are actually eating.

Avoid alcohol, sodas, and fruit juices. Drink 4-6 cups of water a day, along with unsweetened tea, and coffee (nonfat creamer only). No fast food while on this program. Have 1 meal a week as a tr(ch)eat, eat what you want, but don’t have a 3 hour meal, cool?.

                  

Note: The fruits and vegetables listed are just a sample, no vegetable or fruit is off limits.

21 Day Fat Loss Challenge Workouts

You can do these workouts with dumbbells, resistance bands, vegetable cans water bottles or bodyweight, whatever you have on hand!

Your first week schedule will look like this:

Day 1: Workout A

Day 2: Cardio 1

Day 3: Workout B

Day 4: Cardio 2

Day 5: Workout C

Day 6: Cardio 3

Day 7: Active Rest: Housework, Handwash car, Play with Kids, Sports, Gardening, or if you are totally wiped, just plain REST.

Next week, we may change up the routines, stay tuned and see! Check daily for tips for success.

Workout A

Squats w/Shoulder Press 20x

Squat Jumps 20x

Pushups 20x

Lunge w/Bicep Curl 10x per leg

Jump Lunges 20x

Dips 20x

Bicycle Crunches 20x

Workout B

Back Rows 20x

Single Leg Step-ups on Bench (or step, chair) 10x per leg

Push ups w/one leg raised 20x

Sumo squats w/shoulder Front Raise 20x

Burpees 20x

Dips w/one leg raised 20x

Plank Jacks 20x  (plank position, move legs as if doing jumping jacks)

Workout C

Jump Squats 25x

Push-up with back row 15x per side

Side Lunge tapping floor 15x per side

Triangle (tricep) Push-ups 25x

Sumo squat jumps 25x

Stationary Lunge w/Hammer Curl 15x per side

Plank Twisters 15 per side

Go through these exercises in order without rest. Each circuit is 1 round.

Beginners perform 3 rounds, as quickly as possible (or 20 min.) whichever comes first. Rest as needed.

Advanced perform 4 rounds, as quickly as possible (or 20 min.) whichever comes first.

Workout A

Squats w/Upright Rowes 20x

Squat Jumps 20x

Decline Pushups 20x (prop your feet up on a 6” or more step or bench)

Dumbbell Lunge w/Bicep Curl 10x per leg (see definitions)

Jump Lunges 20x

Dips 20x

Plank Jacks 20x

Workout B

Wide Outs 20x

T-Push Ups 10x per side

Sumo squats w/Shoulder Press 20x

Plank w/Back Rows 20x

Skiers 12x per leg

Dips w/one leg raised 20x

Inchworm 20x

Workout C

Rotating Jump Squats 4 rounds

Back row w/tricep extension 15x per side

Lunge w/Torso Rotation 12x per leg

Plyo-clap push up 20x (push up explosively, and clap hands before landing)

Wide Outs 25x

Hamstring Bridge Lift 15x per side

Ab V-Ups 20x

Go through these exercises in order without rest. Each circuit is 1 round.

Beginners perform 3 rounds, as quickly as possible (or 20 min.) whichever comes first. Rest as needed.

Advanced perform 4 rounds, as quickly as possible (or 20 min.) whichever comes first.

 

Remember, if you aren’t a little uncomfortable, you aren’t working hard enough. However, if you feel dizzy or faint at any time, please STOP.

If you have extra energy and time, do a little steady state cardio for another 10-20 minutes.

Please check Exercise Definitions Page for exercise descriptions.