21 Day Fall Fat Flush

Sometimes fat has to go fast!

man bench pressing at Shape Up Fitness & Wellness Consulting with a personal trainer

Are you working towards your fat loss goals?

The holiday season has begun. It is getting rough now. Cookies, treats and many other delicious items keep popping up on tables. If you are one of those people who says: “This will be the year I won’t gain but lose some body fat and get fitter instead!”; then this training plan is for you. It is hard, it will take commitment but the results can be amazing!

The Clean Up

  1. Throw away, all pasta, rice, cookies, candy, bread, packaged DAy meals, etc. I mean it, total clean up. Throw it away or give it away to someone you don’t like ūüôā
  2. Go online and search for paleo meals. You don’t have to eat paleo-style but what I like about the recipes is that they utilize unprocessed foods only. Make a list for one to two recipes that you will cook for the week. This Site ¬†is a good source! See more
  3. Next buy veggies en masse (you can use the frozen kind you just steam), buy a little fruit, and whatever you need for the recipes you picked, some Omega-3s and a multivitamin supplement.
  4. Prep your food (slice veggies, fruits). Cook your meals for the whole week (5 days at least)
  5. Get out your gym bag, pack it and sign up for a gym. It is getting cold and I don’t want you to have an excuse not to work out.

Food Rule

I have written extensively on good habits when eating. Now usually I recommend people going slowly about changing habits. Most of the time a slow change is more successful in the long run. Check out my blog on habit changes if you are interested in more on that matter. Here is a quick summary:

  1. Eat until you are 80% full over a period of 20 min
  2. Have veggies/fruits with every meal in a 3:1 ratio; Women: 1 fist size, men: 2 fist sizes
  3. Have protein (fish, meat, poultry, beans, greek yogurt, etc.) with each meal. Women: 1 Palm size, men: 2 palm sizes
  4. Have fats: Women: 1 thumb-tip size, men: 2 thumb-tip sizes
  5. Take out cereals, grains, pasta, rice, breads, etc. If you cannot forego it, only have it after an intensive workout (right afterwards).

Sample Nutrition: (double the portions for men)

  1. Workout Drink: 5g BCAAs+ 20oz of water
  2. Breakfast I: Women: 1-2 egg spinach omelette with a little bit of cheese and red bell pepper + 3gs of Omega 3s + Multivitamin
  3. Breakfast II: Women: 1/2-1 cup whole fat greek yogurt with 1 cup of fruit
  4. Lunch: Women: 1 palm sized boneless skinless chicken thigh, steamfresh veggies seasoned to taste w/ a little bit of grassfed butter/olive or coconut oil and seasoning
  5. Afternoon Snack I: Women: 1 small handful of almonds/walnuts (about 22 pieces)+ 1/2 apple
  6. Afternoon Snack II Women(optional): 1 small piece of at least 70% dark chocolate
  7. Dinner Women: Mixed Salad greens, 1 chopped tomato, handful of chopped carrot matchstick, 1/2 avocado, + protein (2 eggs, can of tuna, palm size chicken, etc.)

How to go about exercise:

  1. Your body is your guidance. If you are in pain don’t ignore it, stop doing what you are doing and find an alternative
  2. Do something every day. Preferably alternate what you are doing for sufficient rest and recovery.
  3. Warm up by foam-rolling, stretching + dynamic warm up
  4. Do some cardiovascular activity, some high intensity interval training if you are medically cleared.

Weekly Training Routine

This routine is designed to preserve or build lean muscle mass, maximize your metabolism and have you lose body fat fast. You will only have one day off, which will be Sunday. You can move that around a little depending on your schedule:

  1. Monday Whole Body Workout (30-40 min)
    1. Warm Up
      1. Foam Rolling: Glutes, back, quads, shoulder area, lats
      2. Stretch: hamstrings, calves, quads, hip flexor, chest,
      3. Active Warm Up: 20 bodyweight squats, 40 high knees, 20 side lunges, 20 knee push ups, 20 supermans, 20 squat+fist pumps
    2. Workout
      1. Goblet Squat w/ Dumbbell or Front Squat w/ Barbell (3-5×8)
      2. Push ups (regular or modified (3-5×8) use superbands to make harder
      3. Plank on elbows (3-4×30-60s)
      4. Half-kneeling cable lat pulls (3-5×8)
      5. DB single leg deadlift (3-5×8)
      6. Seated Row (3-5×8)
  2. Tuesday High Intensity Interval Training (30-40 min) 
    1. Warm Up
      1. Foam Rolling: Glutes, back, quads, shoulder area, lats
      2. Stretch: hamstrings, calves, quads, hip flexor, chest,
      3. Active Warm Up: high knee runs 30s, high heel runs 30s, side shuffle run 30s, lunge walk 10 steps, crabwalk (2 lengths)
    2. High Intensity Interval Training (HIIT)
      1. Choose treadmill, bike or elliptical
      2. 5 min easy going
      3. 8×1 min sprint/fast followed by 1:30 min rest intervals
      4. 2-5 min Cool Down
  3.  Wednesday (Whole Body Routine)
    1. Warm Up
      1. Foam Rolling: Glutes, back, quads, shoulder area, lats
      2. Stretch: hamstrings, calves, quads, hip flexor, chest,
      3. Active Warm Up: 20 bodyweight squats, 40 high knees, 20 side lunges, 20 knee push ups, 20 supermans, 20 squat+fist pumps
    2.  Workout
      1. Dumbbell chest press (3-5 x 8)
      2. Reverse lunges (slight board optional) (3-5x8ea)
      3. Side plank w/ db flys (3×10)
      4. Single leg squat on bench or box w/ dumbbells (3×8)
      5. Alt. Shoulder Press, body leaning against wall or rack to maintain form (3x10ea)
      6. Dumbbell row¬†(3-5×8)
  4. Thursday High Intensity Interval Training (30-40 min) 
    1. Warm Up
      1. Foam Rolling: Glutes, back, quads, shoulder area, lats
      2. Stretch: hamstrings, calves, quads, hip flexor, chest,
      3. Active Warm Up: high knee runs 30s, high heel runs 30s, side shuffle run 30s, lunge walk 10 steps, crabwalk (2 lengths)
    2. High Intensity Interval Training (HIIT)
      1. Choose treadmill, bike or elliptical
      2. 5 min easy going
      3. 12x40s sprint/fast followed by 1 min rest intervals
      4. 2-5 min Cool Down
  • ¬†Friday Whole Body Routine
    1. Warm Up
      1. Foam Rolling: Glutes, back, quads, shoulder area, lats
      2. Stretch: hamstrings, calves, quads, hip flexor, chest,
      3. Active Warm Up: 20 bodyweight squats, 40 high knees, 20 side lunges, 20 knee push ups, 20 supermans, 20 squat+fist pumps.
    2. Workout
      1. Squat to press (3-5 x 8)
      2. Chin Ups (assisted/weighted if necessary) (3-5x8ea)
      3. Barbell Deadlift (3-5×8)
      4. Spiderman push ups¬†(3-5×8)
      5. Alt. shoulder press, body leaning against wall or rack to maintain form (3x10ea)
      6. Single arm cable row (3-5×8)
  • Saturday steady state cardio
    1. 20-30 min moderate intensity
  • Sunday off

Form is always the most important part. Make sure you work only until technical failure. If you need to start cheating in order to finish a repetition, you are done.

Let us help you accomplish your success,

Michael

No Comments

Post A Comment