FITNESS PROGRAMS
THREE WEEK FAT LOSS PLAN
This 3-week fat burning cycle focuses on low-carb food choices and hardcore workouts that restrict rest between sets, finishing with intense 15-minute cardio sessions.
This 3-week fat burning cycle focuses on low-carb food choices and hardcore workouts that restrict rest between sets, finishing with intense 15-minute cardio sessions.
Workout Summary
Workout Summary
21 day cycle expectations
This cycle is designed to strip away fat while maintaining muscle tissue. It can help you achieve that ripped or toned look you are after.
During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. This is neither unhealthy nor an indication of what your rate of weight loss will be like during weeks 2 and 3. With that said, men should expect to see an 8 to 12-pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds.
If you continue to run this program, your rate of overall weight loss will slow during the second and third cycles. You have already flushed out quite a bit of excess water weight, so from this point forward the majority of your weight loss will be fat loss. Men should lose about 5 to 10 pounds during the second cycle, and women 3 to 6 pounds.
These 21-day cycles are perfect for individuals who gained extra weight during the past 6 months and need to drop just a little fat to get back to a more normal weight. I don't recommend running these cycles more than twice, maybe three times max.
So, if you're ready to look better at the beach, let's get moving.
21 Day cycle expectations
Here are the basics of each 21-day cycle:
- Limited Pre-Workout Meals - You will be eating lighter during the day, and consuming the bulk of your calories during a 4-hour window each night.
- Resistance Training - There will be 4 gym workouts per week, focusing on limited rest between sets.
- Cardio - Intense 15 minute cardio sessions will follow each resistance training workout. Additional cardio is optional, but examples are provided below.
This is not a beginner workout. If you do not have an understanding of the exercises used in this program, please take some time to learn them before attempting this plan. Also note that 2 eating plans are provided: a 2,100 calorie per day plan for men, and a 1,500 calorie per day plan for women.
Here is a sample workout schedule. You can play with the days anyway you want, as long as there are 2 days of rest in between upper body workouts, or 2 days of rest between lower body workouts.
- Monday - Upper Body Workout A
- Tuesday - Lower Body Workout A
- Thursday - Upper Body Workout B
- Friday - Lower Body Workout B
Rest between each set is exactly 30 seconds. Keep the same weight for each set of a given exercise. For example, when performing the dumbbell bench press, if you are using 50 pound dumbbells, use the same weight for each set.
Make sure to pick a starting weight that allows you to perform the stated sets and reps. If you are unable to perform all the reps for each listed set, lighten the weight load the next time you perform this exercise. On the other hand, if a weight doesn't feel challenging enough, add weight the next time you perform this exercise.
Optional cardio
You can add in optional cardio workouts:
- First thing in the morning.
- On off days.
- At least 4 hours before a resistance training workout, or at least 3 hours after resistance training.
These optional workouts don't have to be boring. You can go for a walk, go hiking, swimming, running, do hill sprints, etc.
| Workout A | ||
|---|---|---|
| Upper Body | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 8 | 8 |
| Seated Cable Row | 8 | 8 |
| Machine Overhead Press | 8 | 8 |
| Cable Curl | 6 | 8 |
| Skullcrushers | 6 | 8 |
| Workout B | ||
|---|---|---|
| Upper Body | ||
| Exercise | Sets | Reps |
| Machine Chest Press | 8 | 8 |
| Lat Pull Down | 8 | 8 |
| Seated Overhead Dumbbell Press | 8 | 8 |
| EZ Bar Curl | 6 | 8 |
| Cable Tricep Extensions | 6 | 8 |
| Workout A | ||
|---|---|---|
| Lower Body | ||
| Exercise | Sets | Reps |
| Leg Press | 8 | 8 |
| Leg Curl | 8 | 8 |
| Leg Extension | 6 | 8 |
| Seated Calf Raise | 8 | 8 |
| Planks | 6 | 30 sec |
| Workout B | ||
|---|---|---|
| Lower Body | ||
| Exercise | Sets | Reps |
| Hack Squat | 8 | 8 |
| Dumbbell Stiff Leg Deadlift | 8 | 8 |
| Goblet Squat | 6 | 8 |
| Leg Press Calf Press | 8 | 8 |
| Hanging Knee Raise | 6 | 15 |
Workout FAQ
Do I have to use the dumbbell bench press?
No. You can use any dumbbell or barbell bench press variation.
Do I have to use machine exercises?
No. You can use any suitable dumbbell or barbell exercise replacement.
Can I use pull-ups instead of lat pull-downs?
Yes.
Can I use barbell rows instead of seated cable rows?
Yes.
Can I use squats instead of leg press?
You could, but the muscle soreness will be unbearable. This is a rest-pause workout. Squats might leave you in pain for a week to come.
Isn't this a lot of sets?
Yes, but it's a rest-pause workout. Because you are restricting rest in between sets, the amount of weight you will be using for each exercise will drop slightly. So while the volume is increasing, the intensity is decreasing.
21-day cycle Cardio Workout
Perform the following cardio workout after each resistance training session. If you are pressed for time (or the gym is packed), you can also perform this session later in the day or first thing in the morning on your training days.
For this cardio workout you will need:
- A treadmill or aerobics step
- A 10x10 space to safely knock out bodyweight exercises
This cardio session should take you around 15 minutes, or maybe longer. Perform the following sequence 5 to 6 times through using no rest between exercises and treadmill work.
| Cardio Workout | |
|---|---|
| 21 Day Shred | |
| Exercise | Reps |
| Push Ups | 10 |
| Jumping Jacks | 20 |
| Burpees | 10 |
| Treadmill walking - slow & steady pace | 30 seconds |
| Lying Floor Knee Raise | 20 |
| Jump Squats | 10 |
| Mountain Climbers | 20 each leg |
| Treadmill walking - slow & steady pace | 30 seconds |
Diet Plan For Men
This eating plan restricts food consumption prior to 5 pm. You will focus on low carb, high fat, high protein eating. Dinner (your main meal) should be eaten around 5-6 pm, and your pre-bed snack around 8-9 pm.
Here is the meal plan schedule for men:
- 8 am - 3 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 330 calories and 20-22 grams of protein.
- 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
- 2 pm - 2 pieces of regular fat string cheese and one ounce of almonds. This meal contains about 324 calories and 22 grams of protein.
- Dinner (post-workout) - Pick from one of the 3 dinner choices below.
- Pre-bed Snack - Casein protein shake, 3 fish oil softgels and a medium apple. This meal contains about 213 calories and 25 grams of protein.
Dinner - Meal 1
- 10 ounces of baked, boneless and skinless chicken breast. (312 calories and 65 grams of protein)
- Sour cream and salsa topping for chicken breast. Combine 2 ounces of full-fat, natural sour cream with 2 ounces of salsa. (141 calories and 2 grams of protein)
- Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 10 halved cherry tomatoes, 3 ounces of diced mozzarella (full-fat) cheese, one ounce of diced black olives. (631 calories and 23.2 grams of protein)
Dinner - Meal 2
- 8 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 2 ounces of guacamole. (743 calories and 60 grams of protein)
- Place the beef over a bed of: 2 cups of shredded lettuce, 1/2 cup fresh salsa, 1/2 cup shredded (full-fat) cheddar cheese, and one ounce of sour cream. (343 calories and 15.6 grams of protein)
Dinner - Meal 3
- 8 ounces of salmon. (466 calories, 50 grams of protein)
- Lemon butter sauce for salmon: 3 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (112 calories)
- Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1 ounce of walnuts, and 1 ounce of dried cranberries. (518 calories and 3.6 grams of protein)
Diet Plan For Women
Here is the meal plan schedule for women:
- 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 260 calories and 14-16 grams of protein.
- 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
- 2 pm - 1 piece of regular fat string cheese and one ounce of almonds. This meal contains about 244 calories and 16 grams of protein.
- Dinner (post-workout) - Pick from one of the 3 dinner choices below.
- Pre-bed Snack - Casein protein shake and 3 fish oil softgels. This meal contains about 143 calories and 25 grams of protein.
Dinner - Meal 1
- 6 ounces of baked, boneless and skinless chicken breast. (187 calories and 39 grams of protein)
- Sour cream and salsa topping for chicken breast. Combine 1 ounce of full-fat, natural sour cream with 1 ounce of salsa. (71 calories and 1 gram of protein)
- Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 5 halved cherry tomatoes, 1.5 ounces of diced mozzarella (full-fat) cheese. (432 calories and 16 grams of protein)
Dinner - Meal 2
- 6 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 1 ounce of guacamole. (545 calories and 44 grams of protein)
- Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup fresh salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161 calories and 7.6 grams of protein)
Dinner - Meal 3
- 6 ounces of salmon. (350 calories, 37.6 grams of protein)
- Lemon butter sauce for salmon: 2 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (76 calories)
- Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1/2 ounce of walnuts and 1/2 ounce of dried cranberries. (254 calories and 2.7 grams of protein)
Diet plan FAQ
What if I don't like the meal choices?
These meal choices are merely examples. You can swap in any protein source, fats, and veggies. Just make sure you are not eating rice, potatoes, oatmeal or any other non-fruit or veggie carbs.
For men, dinner calories should equal around 1,076. For women, calories should come to around 690.
Do I need to use casein and whey protein?
No. You can swap in any protein foods as long as the calories come to about 120.
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