We’re pretty sure that, as an intelligent human being living in the modern world that’s constantly bombarded with diet and fitness fads, you’re already aware that there’s no one-size-fits-all fat loss plan and that all dramatic claims about super-easy ways to shed the extra pounds should be taken with a grain of salt.
Losing weight is a task that demands discipline, effort, sacrifice and patience, and there isn’t really a shortcut to achieving best results.
Nevertheless, people will always need some extra motivation to begin their journey to a fitter and healthier version of themselves, and there’s nothing wrong with that. When faced with too many options and choices, we all need a structured plan to get us going in the right direction.
If you’re feeling like you don’t know where to start or perhaps designing a complete fat loss program for yourself by yourself has already proven as a bit too difficult, you can finally stop wandering around and start making focused efforts to achieve your goals.
We offer you an 8-week fat loss program that includes a detailed training routine and a complete diet (the calories should be tailored to your needs) and supplementation plan, and we encourage you to try it right now!
Regardless of how much body fat you need to shake off or how do you envision your ideal body, this program aims to give you the means to accelerate your fat loss and start making real, sustainable changes in the way you look and feel.
We might not be able to promise you the perfect results of your dreams in such a short period of time, but we can guarantee you that if you follow the instructions closely and consistently, you will be able to see great noticeable improvements in your body composition and levels of body fat in just 8 weeks!
The 8-week Fat Loss Plan
This program is divided in three categories: supplement protocol, diet protocol and training protocol. Below you’ll find detailed instructions regarding each of them. For optimal results, it’s of vital importance that you follow all three protocols simultaneously and as strictly as possible!
I. Supplementation protocol
Choosing the right supplements will help you train harder, get all the nutrients your body needs to function properly and burn more fat around the clock.
| SUPPLEMENT | DOSAGE |
| Omega 3 Capsules | 3 X 2g Per Day |
| Multivitamins | 2 Capsules With Breakfast |
| Vitamin D3 | 2 Capsules With Breakfast |
| Magnesium Citrate | 300-500mg in the Evening |
| Nutri Greens | 2 X 2 Scoops With a Meal |
| Alpha Lipoic Acid | 1000mg With Post-Workout Meal |
| Chromium | 4 Capsules With Post-Workout Meal |
| Whey Protein | 1 Scoop Immediately Post-workout |
| L-Carnitine | 1000-4000mg Daily With a Meal of Fast-acting Carbs |
II. Nutrition protocol
This diet plan is tailored to fit the requirements for a healthy weight loss for most people in a combination with the training plan listed below.
That being said, the meal options can be altered according to your preferences as long as you make sure the alternatives don’t exceed the caloric value of the proposed food items.
| MEAL | FOOD |
| Breakfast 1 | Fillet Steak With 2 Poached Eggs and Spinach |
| Breakfast 2 | Omelette With 3 Eggs, Chicken and Chopped Chilli and Garlic |
| Breakfast 3 | Protein Pancakes With 50g Blueberries |
| Snack 1 | Chicken Breast With Hummus and Veggies |
| Snack 2 | Jacket Sweet Potato With Turkey Steak |
| Snack 3 | Protein Cookie With 1 Scoop Nutri Greens |
| Lunch 1 | Mixed Salad With Chicken Breast and Raw Olive Oil |
| Lunch 2 | Turkey Burgers With Asparagus and Avocado |
| Lunch 3 | Cod Fillet With Mixed Vegetables and Olives |
| Dinner 1 | Salmon Fillet With Quinoa and Mixed Veggies |
| Dinner 2 | Lamb Fillet With Mixed Vegetables and Mashed Sweet Potatoes |
| Dinner 3 | Sea Bass With Mixed Veggies and Rice |
| Snack 1 | Greek Yogurt With Chopped Nuts and Berries and 1 Scoop of Casein Protein |
| Snack 2 | Protein Porridge |
| Snack 3 | 85% Dark Chocolate With Almond Butter |
III. Training protocol
The training routine is divided into two phases, each lasting four weeks, and includes a well-balanced combination of resistance training workouts and cardio sessions.
Both phases have the same weekly workout structure:
- Monday – Resistance Training Day 1
- Tuesday – Resistance Training Day 2
- Wednesday – Rest
- Thursday – Cardio Day 1
- Friday – Resistance Training Day 3
- Saturday – Cardio Day 2
- Sunday – Rest
On the next page, you’ll find detailed workout plans for each training day of both phases.
PHASE 1
Resistance Training Day 1
- Assisted Pull-Up, Sets: 5, Reps: 10, Rest: 10s
- Dumbbell Loaded Squat, Sets: 5, Reps: 10, Rest: 60s
- Seated Row, Sets: 5, Reps: 10, Rest: 10s
- Leg Press, Sets: 5, Reps: 10, Rest: 60s
- Lat Pull-Down, Sets: 5, Reps: 10, Rest: 10s
- Lying Leg Curl, Sets: 5, Reps: 10, Rest: 60s
Resistance Training Day 2
- Dumbbell Chest Press, Sets: 5, Reps: 10, Rest: 10s
- Front Foot Elevated Split Squat, Sets: 5, Reps: 10, Rest: 60s
- Standing Cable Fly, Sets: 5, Reps: 10, Rest: 10s
- Dumbbell Walking Lunge, Sets: 5, Reps: 10, Rest: 60s
- Dumbbell Shoulder Press, Sets: 5, Reps: 10, Rest: 10s
- Leg Extension, Sets: 5, Reps: 10, Rest: 60s
Resistance Training Day 3
- Bent Over Barbell Row, Sets: 5, Reps: 10, Rest: 10s
- Dumbbell Romanian Deadlift, Sets: 5, Reps: 10, Rest: 60s
- Single-Arm Dumbbell Row, Sets: 5, Reps: 10, Rest: 10s
- Seated Leg Curl, Sets: 5, Reps: 10, Rest: 60s
- Barbell Push Press, Sets: 5, Reps: 10, Rest: 10s
- Vertical Jump, Sets: 5, Reps: 10, Rest: 60s
Cardio Day 1
- 20-second Treadmill Sprints, Sets: 10, Rest: 40s
Cardio Day 2
- 30-minute Steady State Cardio on an Incline Treadmill
PHASE 2
Resistance Training Day 1
- Incline Dumbbell Chest Press, Sets: 5, Reps: 8, Rest: 10s
- Dumbbell Loaded Squat, Sets: 5, Reps: 8, Rest: 10s
- Standing Cable Fly, Sets: 5, Reps: 16, Rest: 90s
- Dumbbell Romanian Deadlift, Sets: 5, Reps: 8, Rest: 10s
- Flat Dumbbell 1 and 1/4 Press , Sets: 5, Reps: 8, Rest: 10s
- Lying Leg Curl , Sets: 5, Reps: 16, Rest: 90s
- High Foot Leg Press, Sets: 5, Reps: 10, Rest: 10s
Resistance Training Day 2
- Assisted Chin-Up , Sets: 5, Reps: 8, Rest: 10s
- Barbell Front Squat, Sets: 5, Reps: 8, Rest: 10s
- Lat Pull-Down, Sets: 5, Reps: 16, Rest: 90s
- Low Foot Leg Press, Sets: 5, Reps: 8, Rest: 10s
- Face-Pull, Sets: 5, Reps: 8, Rest: 10s
- Leg Extension, Sets: 5, Reps: 16, Rest: 90s
- Reverse Cable Fly, Sets: 1, Reps: 8/8/8, Rest: X
Resistance Training Day 3
- Flat Dumbbell Chest Press: 5, Reps: 8, Rest: 10s
- Seated Machine Overhead Press, Sets: 5, Reps: 8, Rest: 10s
- Flat Cable Fly, Sets: 5, Reps: 16, Rest: 90s
- Barbell Hip Bridge, Sets: 5, Reps: 8, Rest: 1s
- Dumbbell Walking Lunge, Sets: 5, Reps: 8, Rest: 10s
- Vertical Jump, Sets: 5, Reps: 16, Rest: 90s
- Reverse Crunch, Sets: 3, Reps: 10, Rest: 60s
Cardio Day 1
- 30-second Treadmill Sprints, Sets: 10, Rest: 60s
Cardio Day 2
- 30-minute Steady State Cardio on an Incline Treadmill
There you have it a complete program for effective weight loss and improved muscle definition in just eight weeks. Don’t take our word for it – try it right now and see the surprising results for yourself.
source: MyProtein
