Female Fat Loss Over 40 – Rapid Fat Loss Program
Female Fat Loss Over 40 – Rapid Fat Loss Program
21 Day Rapid Fat Loss High Intensity Interval Workouts Disclaimer: See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician. These recommendations are not medical guidelines. This book is for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. All forms of exercise pose some inherent risks. It is advisable that readers to take full responsibility for their safety and know their limits. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer. Don’t perform any exercise without proper instruction. Always do a warmup prior to your workout session and end with a stretching cool down segment.
Safety First You will only get positive results from this program if you are performing the exercises correctly. Here are a few tips for you to maximize your results: 1. Check with your doctor before starting any new exercise or diet program. 2. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises. Do NOT do exercises that you don’t understand how to do. 3. If something ‘hurts’ do not do it. You must understand the difference between muscle fatigue and injury. Always error on the side of caution if you feel pain. 4. This program has the potential to be used with those new to fitness as well as those that are very fit. Start off conservatively and increase intensity as you go. 5. We can ‘do it all’; however, we may need an extra day of rest between workouts so feel free to take a day of active rest between workouts if you aren’t up to the workout. Active rest is an activity that is low intensity calorie burning in nature such as walking. 6. Use proper exercise form and train conservatively in all workouts. 7. Always start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 8. Do NOT do interval training more than 4 times per week. 9. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down. 10. If you have an injury, get medical attention to rehabilitate your injury before starting an exercise program.
Female Fat Loss Over 40 – Rapid Fat Loss Program
Introduction You’ll be doing these workouts on the days that you aren’t doing the video workouts. There are three workouts in this plan. They are just over 15 minutes in length and you should be in a sweaty lather at the end of them. The intention of these workouts is to have a short and intense bout of exercise to burn calories and raise your metabolism for the entire day. In addition to adding to your fat loss program, they will help quell your appetite. You’ll get endorphins, or the ‘feel good’ hormones rushing through your body and this well help with your motivation and ability to stick with the nutrition plan. If possible, try to fit a HIIT workout FIRST thing in the morning with a minimum amount of food prior to the workout. You may need to experiment with your food intake. Some people feel nauseated if they eat too much or too little prior to intense exercise. You’ll want to eat 30 minutes to an hour before these HIIT workouts, or try them on an empty stomach. If you have no energy to bring to the workout, it’s best to have something small to provide you with the energy you need. You’ll need the audio programs that are used with the Female Fat Loss Over 40 program. Each workout will consist of a set using the different time intervals. Try to rest as little as possible between intervals to keep your workout under 20 minutes. Refer to the Female Fat Loss Over Forty exercise library for a more detailed exercise description if necessary. Each HIIT workout should start with a dynamic warm up. A perfect example of a dynamic warm up is as follows: Do three circuits starting with 15 to 30 seconds per exercise: • Stationary run • Squats • Arm circles • Jumping jack or step jack • Kneeling push ups
Female Fat Loss Over 40 – Rapid Fat Loss Program
21 Day Rapid Fat Loss High Intensity Workouts Day 1 Set 1: Interval: 20/10 Audio track Movement: squat jump 20 sec/rest 10 sec 10 sets for a total of 5 min work Squat jump:
Set 2: Interval: 50/10 audio track Movements: Knee in/spider crawl (alternate) 5 sets for a total of 5 min work Spider crawl:
Knee in:
Female Fat Loss Over 40 – Rapid Fat Loss Program
Set 3: Interval: 30/05 audio track Movements: burpee/push up 10 sets for a total of 6 min work Burpee:
Push ups:
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 2 Set 1: Interval: 20/10 Audio track Movement: mountain climber 20 sec/rest 10 sec 10 sets for a total of 5 min work Mountain climber:
Set 2: Interval: 50/10 audio track Movements: shoe touch/side plank (alternate) 5 sets for a total of 5 min work Shoe touch:
Side plank:
Female Fat Loss Over 40 – Rapid Fat Loss Program
Set 3: Interval: 30/05 audio track Movements: DB press squat/reverse lunge 10 sets for a total of 6 min work DB press/squat:
Reverse lunge:
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 3 Set 1: Interval: 20/10 Audio track Movement: Speed skater lunge jump 20 sec/rest 10 sec 10 sets for a total of 5 min work Speed Skater Lunge Jumps:
Set 2: Interval: 50/10 audio track Movements: Seated cross punch/leg raise 5 sets for a total of 5 min work Seated cross punch:
Leg Raise:
Female Fat Loss Over 40 – Rapid Fat Loss Program
Set 3: Interval: 30/05 audio track Movements: incline push up/spider crawl 10 sets for a total of 6 min work Incline push up:
Spider crawl:
Cool it down… After each high intensity interval workout, take 2 minutes to cool down with some basic stretches and then hit the shower to start your day!
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Female Fat Loss Over 40 – Rapid Fat Loss Program
Female Fat Loss Over 40 – Rapid Fat Loss Program
21 Day Rapid Fat Loss Nutrition How do you feel about dragging those extra pounds around? Are you motivated enough to take action? If losing that extra weight was easy, then everyone would have the body of their dreams. You’re going to have to make some extra effort with your nutritional plan in order to see those extra pounds fall off to reveal your beautifully developed muscles underneath. Remember: You cannot out train poor nutrition. So if you’re planning on doing the intense workouts that go with this program, be sure to follow up with supportive eating. In short, to achieve something that you’ve never done before, you have to do something that you’ve never done before. You’ll have to stick to the plan that is laid out in the program. By the way, this is a compliment to the Female Fat Loss Over Forty Hard and Fast Nutrition Bonus. For additional support, you need to review the nutritional principals laid out there. Understanding the reasons why you should be eating certain foods and avoiding others is very helpful in motivating you to ‘stay the course’. This is a seven day plan. Each day is laid out for you into 3 meals and 2 snacks. If you prefer, you can mix and match meals and snacks or repeat the same day plan. This is a short program and you won’t be nutritionally challenged if you do this. After all, consider the things you may have been eating prior to this: was everything nutritionally balanced and supportive? I doubt it. This is a solid plan of real food: high protein, low gylcemic carbohydrates and healthy fats. The key is to keep portion sizes as stated and avoid junk foods and liquid calories. Sweet relief: Once a week, whenever it works for your schedule, plan a ‘cheat meal’. Ensure that it is only one meal, that is, don’t eat until you need to undo your pants. Just enjoy a meal that of your favourite food without measuring or counting calories. Remember that it’s ONLY ONE MEAL and not the whole day of cheating. You can quickly un-do any progress that you’ve made by over doing this. But by sticking to a one meal a week cheat schedule you can actually increase your success in weight loss. The reasons for this cheat meal are: • It provides a mental break from measuring foods. • It gives you something to look forward to so that adherence to the program is easier for the rest of the week. • It helps to keep leptin levels high so that the metabolism doesn’t fall off. It can take about a week of severe dieting to lower leptin levels (thus lowering metabolism), but it only takes one meal of higher calorie eating for leptin levels to recover to baseline levels. (Leptin is a hormone that goes to the satiety center of the brain to make you feel full and satisfied.) If you’re in a calorie deficit for any length of time, your body will think it’s in survival mode and will choose to use muscle tissue for energy. Often your body will ‘save’ the fat as it has more energy and when it comes to survival it’s more valuable.
Female Fat Loss Over 40 – Rapid Fat Loss Program
By adding resistance training and weekly cheat meals, your body will maintain its lean muscle mass and will reset the leptin levels so that the body will believe it’s in a ‘normal’ state and not resort to muscle catabolism. Muscle is your ticket to a higher metabolism, so your goal is to preserve and build muscle. Muscle is metabolically active and will help you burn more calories even at rest. Fat is ‘dead weight’ and requires little to maintain it. So let’s strip the fat and replace it with calorie burning sexy muscle. There are a few principles that you should take note of when reading this plan and apply even if you can’t stick to this exact plan. • There are three meals and two snacks spaced out through out the day. • Planning is required to ensure that meals are balanced. • There are no empty calories, that is everything food item packs a nutritional punch. • There is a higher protein ratio. Protein helps stabilize blood sugar and reduces cravings. • Carbohydrates are never eaten alone, they are almost always accompanied by fat and protein to reduce the spike in blood sugar and rise in insulin. • All carbohydrates are complex, or lower on the gylcemic index. • There are no liquid calories. Now this is a fairly strict regime, but if you are serious about looking your best in 21 days, if you follow it to the letter, then you’ll not be disappointed. Remember to put all your energy into the short video workouts and high intensity interval workouts for maximum results. Experts say that it takes 21 days to develop a habit. It is my hope that over the course of the next 21 days, that you will begin to change your eating habits so that even after your 21 Day Rapid Fat Loss program, you will continue to re-composition your body, slowly losing fat and replacing it with muscle. This is just the start of a lifestyle change that will see to it that your health and wellness improves as well as how you look in your jeans.
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 1 Breakfast
Snack 1
Lunch
Female Fat Loss Over 40 – Rapid Fat Loss Program
Snack 2
Dinner
Totals for day 1: Calories: 1329 Protein: 133 Carbs: 102 Fat: 40
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 2 Breakfast
Snack 1
Lunch
Female Fat Loss Over 40 – Rapid Fat Loss Program
Snack 2
Dinner
Totals for day 2: Calories: 1367 Protein: 120 Carbs: 125 Fat: 42
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 3 Breakfast
Snack 1
Female Fat Loss Over 40 – Rapid Fat Loss Program
Lunch
Snack 2
Dinner
Totals for day 3: Calories: 1512 Protein: 139 Carbs: 154 Fat: 41
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 4 Breakfast
Snack 1
Female Fat Loss Over 40 – Rapid Fat Loss Program Lunch
Snack 2
Dinner
Totals for day 4: Calories: 1580 Protein: 148 Carbs: 147 Fat: 45
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 5 Breakfast
Snack 1
Lunch
Female Fat Loss Over 40 – Rapid Fat Loss Program Snack 2
Dinner
Totals for day 5: Calories: 1447 Protein: 176 Carbs: 156 Fat: 21
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 6 Breakfast
Snack 1
Lunch
Female Fat Loss Over 40 – Rapid Fat Loss Program Snack 2
Dinner
Totals for day 6: Calories: 1342 Protein: 143 Carbs: 144 Fat: 26
Female Fat Loss Over 40 – Rapid Fat Loss Program
Day 7 Breakfast
Snack 1
Lunch
Female Fat Loss Over 40 – Rapid Fat Loss Program Snack 2
Dinner
Totals for day 7: Calories: 1365 Protein: 144 Carbs: 140 Fat: 27
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