Sculpt a leaner, stronger body without starvation or endless cardio!
🏋️♀️ Exercise Plan: Burn Fat, Build Strength
1. Strength Training (4-5x/week)
✅ Goal: Preserve muscle, boost metabolism.
✅ Progressive Overload: Gradually increase weights/reps.
| Day | Focus | Exercises (3-4 sets, 8-12 reps) |
|---|---|---|
| Day 1 | Lower Body Strength | Squats, Romanian Deadlifts, Lunges, Calf Raises |
| Day 2 | Upper Body (Push) | Bench Press, Shoulder Press, Triceps Dips, Lateral Raises |
| Day 3 | Lower Body (Glutes/Hams) | Hip Thrusts, Bulgarian Split Squats, Hamstring Curls, Step-Ups |
| Day 4 | Upper Body (Pull) | Lat Pulldown, Bent-Over Rows, Bicep Curls, Face Pulls |
| Day 5 | Full Body/Weakness | Deadlifts, Goblet Squats, Plank Rows, Hanging Leg Raises |
🔹 Progression Tips:
- Increase weight by 2.5-5% weekly if form allows.
- Stuck? Add reps before upping weight.
- Prioritize compound lifts (squats, deadlifts) for maximum calorie burn.
2. Cardio Strategy: HIIT + LISS
✅ Goal: Burn fat, protect muscle.
| Type | Frequency | Workout Examples |
|---|---|---|
| HIIT | 2-3x/week | 20-30 mins sprint intervals, battle ropes (30 sec work / 60 sec rest) |
| LISS | 2-3x/week | 40-50 mins incline treadmill walk, cycling |
🔹 Timing:
- HIIT: Post-strength training or on separate days.
- LISS: Rest days or post-workout for active recovery.
3. Recovery & Mobility
✅ Rest Days: 1-2 days/week (yoga, walking, stretching).
✅ Daily Mobility: 10-15 mins foam rolling or dynamic stretches.
✅ Recovery Hacks:
- Post-workout protein shake 🥤.
- Hydrate with electrolytes 💧.
- Sleep 7-9 hours 🛌 for muscle repair.
🍎 Nutrition Plan: Fuel Fat Loss, Keep Muscle
Macronutrient Breakdown (65kg Woman Example)
| Metric | Details |
|---|---|
| Maintenance Calories | ~2,200 kcal |
| Fat Loss Calories | 1,800-1,900 kcal |
| Protein | 130g/day (1.6-2.2g/kg) 🥩 |
| Fats | 50-60g/day (20-30% calories) 🥑 |
| Carbs | ~220g/day (remaining calories) 🍠 |
Meal Timing & Food Choices
🕒 When to Eat:
- Pre-Workout: Protein + carbs (e.g., Greek yogurt + banana).
- Post-Workout: Fast protein + simple carbs (protein shake + fruit).
- Before Bed: Slow-digesting protein (cottage cheese).
✅ Best Foods:
- Protein: Chicken, fish, eggs, tofu.
- Carbs: Oats, quinoa, sweet potatoes.
- Fats: Avocado, nuts, olive oil.
❌ Avoid: Processed snacks, sugary drinks, refined carbs.
💡 Lifestyle & Habits: Small Tweaks, Big Results
| Focus | Tips |
|---|---|
| Sleep & Stress 🛏️ | 7-9 hours sleep; meditate or do yoga to lower cortisol. |
| Hydration 💦 | 3-4L water daily + electrolytes post-sweat. |
| Daily Routine 📅 | Morning stretch, midday walks, screen-free evenings. |
📊 Tracking & Adjustments
Measure Progress Every 2 Weeks:
✅ Tools:
- Body measurements (waist, hips).
- Progress photos (same lighting/angles).
- Gym performance (track weights/reps).
Stalled? Try This:
| Issue | Fix |
|---|---|
| Weight loss plateau | Cut 100-200 calories OR walk 10,000+ steps daily. |
| Muscle loss | Boost protein intake + prioritize strength training. |
| Low energy | Add carbs around workouts (e.g., rice, oats). |
🌟 Final Tips for Success
✔ Consistency > Perfection: Miss a day? Just keep going!
✔ Patience: Fat loss isn’t linear—trust the process.
✔ Enjoyment: Find workouts you LOVE (dance, hiking, kickboxing).
🚀 Ready to Transform?
“This plan isn’t a quick fix—it’s a lifestyle upgrade. Focus on progress, not perfection, and watch your body thrive!”
📥 Download Your Free 7-Day Meal Plan & Workout Schedule [HERE]
