LA Muscle use cookies on this website. These cookies are essential for the shopping basket and other features to work and some are used to gather anonymous usage statistics which help us improve your browsing experience. To accept cookies, continue to use the site. For more information please see our cookie information page. Close

Fat loss plan

Sample fat loss plan for someone in their 30s with 17% bodyfat

RATE:  
 

Name: Mary Smith
Sex: Female
Age: 32
Bodyfat % (approx): 17%
Target: 13-14%

This is a typical regime for someone that wants steady but definitive fat loss. The target is a 4-5% reduction in body fat which is quite achievable in 4-6 weeks (even quicker depending on metabolism).

Diet

DO NOT EAT - AVOID 100%

  • Chocolate
  • Salt
  • Cookies
  • Biscuits
  • Pastry
  • Fruit juices
  • High fat products over 5% saturated fat i.e. yoghurt, high fat meats, fried foods
  • Don't over-eat

Try and replace wheat and gluten products for gluten free products. Wheat and gluten blocks the correct absorption of other foods in many people (many does not mean all but a great deal of the population)

RULES

  • Do not eat if you are not hungry
  • If you are dying for a sweet between meals have some dried fruit or a banana
  • If you are hungry and you have just eaten, have some nuts
  • If you crave sweets after a meal have a diet Coke
  • Drink at least 8 glasses of pure water spaced throughout the day
  • Cut down on caffeine. 2-3 cups of tea/coffee a day is maximum allowed!

UPON WAKING UP

  • 1 full glass of water

BREAKFAST (A FEW OR ALL OF BELOW)

  • 1 Toast
  • 1 Egg
  • 1 Low fat yoghurt
  • 1 piece of fruit
  • Coffee
  • 2 x Fat Stripper

MID MORNING (ONLY IF HUNGRY)

  • 1-2 handfuls of nuts/seeds
  • OR 1 medium size banana

LUNCH

  • ¼ of a normal plate Potato OR Rice OR Pasta OR 2-3 slices of bread
  • 1 chicken/turkey breast OR 1 piece of fish OR 1 piece of lean red meat OR 3-4 eggs
  • Vegetables of salad
  • 2 x Fat Stripper

MID AFTERNOON

  • Low fat yoghurt
  • OR small banana
  • OR a handful of nuts

DINNER (IDEALLY BY 6PM)

  • Small piece of chicken
  • OR lean red meat
  • OR fish
  • OR 1-2 eggs
  • OR some low fat cheese
  • Salad and/or vegetables
  • 2 x Fat Stripper

Exercise

As well as stopping fat accumulating, you need to ensure that current body fat is burnt at the fastest rate. This is ONLY done by cardiovascular exercising in your target heart range.

The aim is to do a minimum of 45 minutes 3-4 times a week. The ideal time is early in the morning on an empty stomach.

MONDAY
45 min of stationary cycling/ stepping or cross training

TUESDAY
Rest

WEDNESDAY
45 min of cardio as Monday

THURSDAY
45 min of cardio

FRIDAY
Rest

SAT and/or SUNDAY
45 min of cardio

ADDITIONALLY
The idea for fast fat loss is to turn every activity into a calorie burning activity, however trivial.

If you can use the stairs instead of the lift, do it. If you can go for your lunch 30 minutes further in a different area, do it. MAKE yourself do more and walk more. Your body will get used to it.

If you can get on the bus/train one-two stops before or after, do it. You will walk more but you will reap the rewards long term.

DO NOT use the scales or weigh yourself. GO by how you look in the mirror and how your clothes fit.

REMEMBER, body composition and body fat CHANGES DAILY. Do not upset yourself if you are having a bad day. Look at the long term.

Eating sweets or eating too much is just a temporary craving. THINK about a few seconds after you have eaten sweets and THINK about how bad you will feel. All sweets do is give you a quick sugar rush FOLLOWED by a massive muscle hormone rush - muscle hormone STORES FAT.

If you get a craving for any BAD foods, eat some nuts or a small amount of dried fruits such as raisins. DO NOT give in to temptation. Even a small amount of sweets or high saturated pastry can put a stop on your body change.

Try not to eat at least 2-3 hours before sleep. Drink water before sleep.

You are NOT dieting. This is a way of life that will give you more energy and give you DRAMATIC body fat loss in days.

Instagram

Instagram



Submit your stories

FEATURED PRODUCT
Restorex

Restorex

Powerful anti-stretch-mark cream

£29.99


RECOMMENDED FOR YOU
Skinny Drops

Skinny Drops

Proprietary formula for immediate appetite & cravings control

£29.99
 
 
RECOMMENDED FOR YOU
Previous Next
Previous Next
Fresh sample of LA Whey no.1 protein
£1.99
High Quality Durable Shaker, ideal for protein & weight gain drinks
£4.99
High protein porridge mix with a blend of highly nutritious oat flakes
£49.99
Premium Whey Protein Powder Providing 100% Whey Protein
£120
Lose weight, improve mood & sleep, all-round miracle supplement
£29.99
Working...
STILL LOOKING AT THIS? CLICK HERE TO CLOSE