LOSE WEIGHT PLAN

Lose Weight Regime For Women Generated.

YOUR ONLY LIMIT IS YOU

Introduction
Your Workout Plan
Diet & Supplements

Introduction

Welcome to the Lose Weight regime 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 transform in as little as 1 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 RepsSetsExercise DemoTarget Body Part
Squats 103VideoLegs, Butt, Abs
Plank30 sec2VideoLegs, Core
Lying Leg Raise15 VideoAbs 
Bicycle Crunches 203VideoCore 

Tuesday - Chest + Triceps

Exercises

Reps

Sets

Exercise Demo

Target Body Part

Incline Dumbbell Press10 4VideoChest 
Incline Dumbbell Flys104VideoChest 
Tricep Extension With Kettlebell104VideoTriceps
Tricep Pushdown 104VideoTriceps 

Wednesday - Rest Day

Thursday - Shoulders + Traps

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Seated Military Press 10VideoShoulders
Lateral Raises  10VideoShoulders
Reverse Flys 10VideoTraps
Dumbbell Shrugs 10VideoTraps

Friday - Back + Biceps

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Bent-Over Rows10 4VideoBack 
Lat Pulldowns 10VideoBack, Laterals 
Barbell Curls10VideoBiceps 
Dumbbell Curls10VideoBiceps 
 

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

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: 3 Weet-Bix, 1 Banana5771270
Lunch: 1 Slice of Ham, 1 Slice of Cheese, 1/4 Tomato, 1 Lettuce Leaf and BBQ Sauce on Wholegrain Bread321710312
Dinner: Steak, 1 Mashed Potato, 1 Steamed Corn Cob, 1 Cup Broccoli and Peas483825589
 
Supplements: Take Skinny Protein from X50 with breakfast, lunch and dinner

 

Tuesday 

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: 2 Small Pancakes with Maple Syrup, Add 4 Strawberries and 1/2 Banana Sliced3842181
Lunch: Combine 1 Serve of Pasta with 1 Small Can of Tuna 42422347
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 Mayonnaise433435641

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

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: 2 Slices of Wholegrain Toast with Honey6662288
Lunch: 100g Chicken, 1 Slice Cheese and 1 Tablespoon of Mayonnaise on Wholegrain Bread323820459 
Dinner: 3/4 Cup Brown Rice and 100g Beef Stir-Fry with 2 Cups of mixed Broccoli, Carrot, Beans, and Onion58 3014478

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

Friday

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: Porridge with Honey and 1/2 Cup Mixed Berries721211424
Lunch: Devon and Tomato/BBQ Sauce on Wholegrain Bread40106248
Dinner: 1 Cup Fettuccini Carbonara with 100g Bacon and 1/2 Cup Mushrooms 453136536

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.