LOSE WEIGHT PLAN

YOUR ONLY LIMIT IS YOU

Introduction
Your Workout Plan
Diet & Supplements

Introduction

Welcome to the Lose Weight Plan for women. This plan will guide you towards losing undesired weight and improving your body image. It aims to drastically reduce fat and improve overall health. Over the course of this plan, you will learn what exercises to do, what to eat and what supplements to take to in order to get slim. Follow our plan accordingly and you will begin to see yourself lose weight in just over a week.

3 Month Plan

All plans generated by Workout Planner are intended to be followed for 3 months to see desirable results, however you will notice changes in your physique during the process of this plan; generally a little after a week.

Your Workout Plan

This workout plan is a combination of both cardio and weightlifting to deliver the most effective results. You can choose not to do cardio however burning fat will not be as fast. We have combined these two to create the best plan for losing weight. Stick to it along with the diet and supplement plan and you will notice unbelievable results in as little as 4 weeks.

Preface

If you're new to bodybuilding, don't get too discouraged if you can't complete the exercises at first. Your body will adapt over the next coming weeks to allow you to lift heavier weights and recover faster.

Rest Period

Rest for 60 - 90 seconds in between sets. This gives your body a "pump" and builds muscle fast. You can rest for 90 seconds after each exercise.

Note

To learn about reps, sets and weight progression please refer to this page.

Cardio

We encourage beginners to start off with 20 minutes of cardio per day before or after training. If you're new to cardio, walking or easy bicycling is recommended for low impact. Once comfortable, you can switch to jogging or full cycling increasing the time to 30-45 minutes each session.

Monday - Legs + Abs

Exercises 
Reps
Sets
Exercise Demo
Target Body Part
Squats
 10
3
Legs, Butt, Abs
Plank
30 sec
2
Legs, Core
Lying Leg Raise
15 
Abs 
Bicycle Crunches
 20
3
Core 

Tuesday - Chest + Triceps

Exercises

Reps

Sets

Exercise Demo

Target Body Part

Incline Dumbbell Press
10 
4
Chest 
Incline Dumbbell Flys
10
4
Chest 
Tricep Extension With Kettlebell
10
4
Triceps
Tricep Pushdown 
10
4
Triceps 

Wednesday - Rest Day

Thursday - Shoulders + Traps

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Seated Military Press
 10
Shoulders
Lateral Raises 
 10
Shoulders
Reverse Flys 
10
Traps
Dumbbell Shrugs
 10
Traps

Friday - Back + Biceps

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Bent-Over Rows
10
 4
Back 
Lat Pulldowns 
10
Back, Laterals 
Barbell Curls
10
Biceps 
Dumbbell Curls
10
Biceps 
 

Your Diet & Supplements

We've taken the hassle out of making your first weeks meal plan. For the next week, just replace the meals below with something else you like that roughly matches the carb, protein, fat and calorie content below. 

Try to eat every two hours as this will keep your bodies metabolism anabolic. We can think of metabolism in two ways: catabolism and anabolismCatabolism is essentially when your body is starved of nutrients and eats itself, while anabolism is when your body is sufficiently nourished and builds itself.

You want your body to stay anabolic otherwise it will basically eat itself, so keep eating roughly every 2 hours.

Tips

  1. Use My Fitness Pal to find meals with similar nutritional value, its free!
  2. Visit the forum for Questions & Answers

Supplements

Take Skinny Protein by X50 to help your body detox and burn fat faster. Skinny Protein contains Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC) that is low carbohydrate. The special formula contains thermogenic fat burning properties in addition to BCAAs.


Your Meal Plan

Remember to replace the meals below after a week to keep your taste palate happy.

Monday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 3 Weet-Bix, 1 Banana
57
7
1
270
Lunch: 1 Slice of Ham, 1 Slice of Cheese, 1/4 Tomato, 1 Lettuce Leaf and BBQ Sauce on Wholegrain Bread
32
17
10
312
Dinner: Steak, 1 Mashed Potato, 1 Steamed Corn Cob, 1 Cup Broccoli and Peas
48
38
25
589
 
Supplements: Take Skinny Protein from X50 with breakfast, lunch and dinner

 

Tuesday 

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 2 Small Pancakes with Maple Syrup, Add 4 Strawberries and 1/2 Banana Sliced
38
4
2
181
Lunch: Combine 1 Serve of Pasta with 1 Small Can of Tuna 
42
42
2
347
Dinner: Cajun Beef Wraps on Wholemeal wraps with 100g Beef, 1/2 Cup Lettuce, 1/2 Cup Tomato, 1/4 Cup Capsicum and 1 Tablespoon of Mayonnaise
43
34
35
641

Supplements: Take Skinny Protein from X50 with breakfast, lunch and dinner

Note: Wednesday is rest day. We recommend eating natural/greek yoghurt with LSA mix. Munch on plenty of nuts and seeds throughout the day. Drink plenty of fluids and eat fruit and berries. An omelette with diced bacon and cheese for dinner.

Thursday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 2 Slices of Wholegrain Toast with Honey
66
6
2
288
Lunch: 100g Chicken, 1 Slice Cheese and 1 Tablespoon of Mayonnaise on Wholegrain Bread
32
38
20
459 
Dinner: 3/4 Cup Brown Rice and 100g Beef Stir-Fry with 2 Cups of mixed Broccoli, Carrot, Beans, and Onion
58 
30
14
478

Supplements: Take Skinny Protein from X50 with breakfast, lunch and dinner

Friday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: Porridge with Honey and 1/2 Cup Mixed Berries
72
12
11
424
Lunch: Devon and Tomato/BBQ Sauce on Wholegrain Bread
40
10
6
248
Dinner: 1 Cup Fettuccini Carbonara with 100g Bacon and 1/2 Cup Mushrooms 
45
31
36
536

Supplements: Take Skinny Protein from X50 with breakfast, lunch and dinner

Sat & Sun

Just pig out! Think of these two days as cheat days! You deserve it.

 

YOUR WORKOUT PLAN IS READY!
Congratulations! Your workout plan is ready. Click outside of this box to close the window. Remember to consult with a doctor before beginning new diets or exercises.