The Beginners Fat Loss Playbook

There are a million ways to lose 10lbs right off the bat. Some of them are potent fat burners while others aim to reduce your water through diuretics. In both instances, these effects are either not long lasting or really not a healthy way to drop those pounds. The most practical way to lose fat in a healthy and consistently over time is to exercise, reduce your calories in phases and use fat burners that are made for long term sustained fat mass reduction. “So, what’s the game plan coach?” First we will dive into exercise for the course of 30 days, then an overview on diet and finish with a supplement protocol for beginners to moderate gym goers.

For anyone living under a rock, your energy intake and its relation to energy expenditure is a function of your weight. If you eat more and workout less, you gain weight. If you eat less and exercise more, you lose weight. This is working out 101. So what is the best workout for keeping the pounds coming off? It’s the workout that keeps you interested in going to the gym. That being said, if you’re a gym junkie already and want to accelerate the process here is a 30 day fat loss program.

Weeks 1-2

Monday

Do as many reps as possible in 30 seconds, then take a 30 second rest. Once you complete one movement and rest, go right into the next. Repeat through the list for 4 rounds. For the first two weeks you can take a break after round 2 for 2 minutes.

1. Lunges
2. Pushups
3. Air Squats
4. Pullups
5. Burpees

Note: if you can’t do a pullup, used the assisted pullup machine or substitute with inverted rows.

Tuesday

1. Stair Stepper – 12 minutes at a slow pace
2. Rowing machine – 30 seconds as fast as you can followed by a minute break. Repeat for two sets.
3. Stair Stepper – 12 minutes at a slow pace

Wednesday

1. Rest

Thursday

Do as many reps as possible in 30 seconds, then take a 30 second rest. Once you complete one movement and rest, go right into the next. Repeat through the list for 4 rounds. For the first two weeks you can take a break after round 2 for 2 minutes.

1. Lunges
2. Pushups
3. Air Squats
4. Pullups
5. Burpees

Friday

1. Stair Stepper – 12 minutes at a slow pace
2. Rowing machine – 30 seconds as fast as you can followed by a minute break. Repeat for two sets.
3. Stair Stepper – 12 minutes at a slow pace

Saturday

1. Rest

Sunday

1. Rest

Weeks 3 & 4

After the first two weeks, you will be getting pretty good at doing these and you will see your numbers drastically increasing. Weeks 3 & 4 will follow the same protocol but add in:

Saturday

Do as many reps as possible in 30 seconds, then take a 30 second rest. Once you complete one movement and rest, go right into the next. Repeat through the list for 4 rounds. For the first two weeks you can take a break after round 2 for 2 minutes.

1. Lunges
2. Pushups
3. Air Squats
4. Pullups
5. Burpees

This workout program alternated high and low intensity throughout the week and also in some of the days. This will keep your body confused and metabolism running quickly. Be sure to warm up before each workout for 10-15 minutes and to stretch and roll out the muscle groups used for 10 minutes afterwards. This will help you to keep better mobility and flexibility.

Feeding Fat Loss:

They say that lean physiques are made in the kitchen. This couldn’t be truer whether you like it or not. But this notion leaves many people thinking that they need to drop their calories drastically and quickly which ends up leaving their metabolism slowing considerably. The key to sustained weight loss is to incrementally decrease calories over time.

The basics: If you are at 2,000 calories and do not gain or lose weight you are at even. If you go and drop this down to 1,000 calories a day, your body will lose weight quickly but will plateau as your body will start to hold food because you are at such a deficit so it is not beneficial long term.

The key to this is if you are even at 2,000 calories; drop them the first week by half a meal or approximately 200 calories. Your body will respond by losing a little bit of weight from the slight deficit. Once your body evens out and isn’t losing weight anymore and is back at even, drop it the full meal so you are down 400 calories from what you started. This is far more sustainable than crash diets which cause your body to rebound. Here is a simple meal plan to follow for the thirty days but understand the starting calories will vary person to person and female vs male.

Week 1:

Breakfast:

• 2 whole eggs
• 1 egg white
• 1 English muffin
• 1 Cup of veggies

Lunch

• 1 Can of tuna
• ½ Cup White Rice
• Small salad with extra virgin olive oil and vinegar dressing

Intra-Workout

• 2 Scoops BCAAs

Post Workout

• 1 Scoop Protein Powder
• 1 TBS Natural Peanut Butter

Dinner

• 7oz Grilled Chicken
• 1 Cup Broccoli
• ½ Sweet Potatoes

Week 2:

Drop the English muffin with breakfast.

Week 3:

Take out on whole egg and replace with egg white.

Week 4:

No whole eggs for breakfast, 3 egg whites instead.

Supplements:

Supplements are essential to keep your body primed for losing that stubborn fat and keeping everything running smoothly. The following is a protocol of supplements needed specifically for this program and the reasons why.

Morning:

• 1,000mg Omega 3 Fatty Acids
• 2 Capsules SWFT Cocoabuterol

Pre-Workout:

• 20-40mg SWFT Higenamine

Intra-Workout:

• 5-10g BCAAs

If you look at the meal plan, you end up reducing fat week to week when removing the egg yolks and transitioning to egg whites. While Omega 3’s are beneficial for heart health they are also helpful in losing weight and keeping your body supplied with some healthy fats.

CocoaButerol is a relatively new weight management supplement that is derived from Cocoa. It helps to build up your metabolism over the long term providing a slow and steady method to reduce weight. It also is packed full of antioxidants that will help to remove free-radicals built up during the intense training and helps to boost mood.

Higenamine is an optional asset for this program and is geared to those who are familiar with pre-workout stimulants. Higenamine is a beta-2 agonist which acts as a potent fat burner and energy aid. If you are just starting your fitness journey, keep to the Cocoabuterol and phase in the Higenamine if you are looking for more of an edge around weeks 3 & 4.

BCAAs or Branch Chain Amino Acids are the cornerstone of fitness and supplements. They provide your body with energy that is not a carbohydrate base. They made a perfect addition as an intra-workout because they will keep your body fueled during the workout without fear of adding in any extra lbs.