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Weight Loss » 60 Day Weight Loss Challenge For A Dramatic Body Transformation

60 Day Weight Loss Challenge For A Dramatic Body Transformation

60 day weight loss challenge

60 Day Weight Loss Challenge

If you’re struggling to lose weight, the 60 day weight loss challenge might just be the solution you need.

Get Ultimate 28 Days Meal & Workout Plan

What makes it so special?

Well, research shows that the average duration to form a new habit is actually 66 days (although it can be shorter or longer for different people) (10). Therefore, sticking to this 60 day weight loss challenge might transform your entire lifestyle.

This guide provides just about everything you need for the challenge, including:

  1. Instructions on how to lose weight in a healthy way.
  2. How to workout effectively.
  3. How to set up a healthy diet.
  4. A balanced weight-loss meal plan.
  5. An effective weight-loss workout plan.

Let’s get started.

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How to Lose Weight in 60 Days

To succeed with the 60 day weight loss challenge, you must know how to lose weight in a healthy way. You also need to know how to customize your weight-loss plan to your specific situation.

Follow these guidelines to do it right.

Healthy Weight Loss

Your goal shouldn’t be to lose weight fast.

Instead, you should focus on gradual weight loss; otherwise, you’ll regain that weight after the challenge. You should aim to lose about 1 to 2 pounds per week (0.5 to 1 kilogram), which will help you keep the weight off even after the challenge (14).

That means, in 60 days, you’ll lose 8.5 – 17 pounds (4 – 8.5 kilograms).

So, how many calories should you burn in order to lose 1-2 pounds/ week? Well, you’ll need to burn 500 – 1,000 calories more than the calories you consume everyday (19).

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Customize Your Plan Based on Your Specific Situation

In reality, the 60 day weight loss challenge isn’t as simple as burning 500 – 1,000 calories/ day.

So many other factors come into play.

Various physiological, physical, and environmental factors can influence the amount of effort you need and the calories you burn. Such factors include:

  • Your metabolic rate: If you have a lower resting/ workout metabolic rate, you’ll burn fewer calories than someone with a higher metabolic rate doing the same workout (12).
  • Body fat: Muscles burn more calories than fat.
  • Age: Young people tend to burn more calories than older people.
  • Sex: Males have a higher calorie-burn-rate than females.
  • High altitude environments: You’ll have a higher metabolic rate at higher altitudes.
  • Post-workout calorie burn: Also called excess post-exercise oxygen consumption (EPOC). This is more likely to occur after intense workouts (1).
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How to Do a 60 Day Weight Loss Challenge

Now that you know the recommended suggestions for 60 day challenge weight loss programs, you’re ready to evaluate the guidelines for applying it in real life.

One key rule is that your program should involve both a workout and diet plan.

That’s because you need to watch the amount of calories you consume through a good diet, and burn off excess calories with a good workout. Therefore, follow these guidelines for your workout and diet plan.

How to Do Your Workouts for Weight Loss

The right type of workouts will help you burn enough calories everyday.

Here are the right types of workouts to consider.

Aerobic Exercise

Aerobic exercises are quite effective in helping you lose weight.

One study examined the weight-loss effect of walking and jogging. The results showed significant weight-loss benefits for both men and women (2).

Various other aerobic exercises include: swimming, biking, hiking, low-impact dance classes, kick-boxing, and cardio machines (elliptical, rower, stair-climber…).

How to Lose Weight in 60 Days
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Muscles Building Exercises

You’re probably thinking that weight training offers no benefit in the 60 day weight loss challenge.

That’s completely wrong.

An interesting thing about weight training exercises is they activate hormonal responses that enhance body-fat burning. A study by the University of North Texas revealed a significant increase in such beneficial hormones as growth hormone and testosterone (17).

Increased muscle mass also enhances your basal metabolic rate (BMR) (16). This helps you burn more fat even while resting.

Sleep Long Enough

Sufficient rest is a critical part in working out, since your muscles need time to recover.

Getting enough sleep, in particular, will play a crucial role in the 60 day weight loss challenge. This is based on scientific research which shows that sufficient sleep boosts your health and helps keep your weight in check (15).

Therefore, follow these general recommendations for sleep duration, based on your age:

  • 5-12 years old: 10 – 11 hours per night
  • Adolescents: 8.5 – 9.25 hours per night
  • Adults: 7 – 8 hours per night
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Exercises to Do

Different workouts burn different amounts of calories (11). So you may need to work out longer with a low-calorie-burn workout than a high-calorie-burn workout.

Here is a useful estimation of the calories burned by a 154-pound (69.8 kg) man during various physical activities (6):

  • Light gardening/ yard work: 165 calories/ 30 minutes or 330 calories/ 1 hour
  • Heavy yard work (chopping wood): 220 calories/ 30 minutes or 440 calories/ 1 hour
  • Dancing: 165 calories/ 30 minutes or 330 calories/ 1 hour
  • Bicycling (<10 mph): 145 calories/ 30 minutes or 290 calories/ 1 hour
  • Bicycling (>10 mph): 295 calories/ 30 minutes or 590 calories/ 1 hour
  • Walking (3.5 mph): 140 calories/ 30 minutes or 280 calories/ 1 hour
  • Walking (4.5 mph): 230 calories/ 30 minutes or 460 calories/ 1 hour
  • Hiking: 185 calories/ 30 minutes or 370 calories/ 1 hour
  • Running/ jogging (5 mph): 295 calories/ 30 minutes or 590 calories/ 1 hour
  • Weight training (light workout): 110 calories/ 30 minutes or 220 calories/ 1 hour
  • Weight lifting (vigorous): 220 calories/ 30 minutes or 440 calories/ 1 hour
  • Swimming (slow freestyle): 255 calories/ 30 minutes or 510 calories/ 1 hour
  • Aerobics: 240 calories/ 30 minutes or 480 calories/ 1 hour
  • Basketball (vigorous): 220 calories/ 30 minutes or 440 calories/ 1 hour
how to do a 60 day weight loss challenge
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How to Plan Your Diet for Weight Loss

In order to plan the most effective 60 day weight loss challenge diet, you need to know how to pick the right foods.

Here’s how to do it.

Consider All Factors Beyond Weight Loss

If weight loss was the only issue in this program, you could literally go without food and lose weight. But that wouldn’t be healthy at all.

That’s why you must consider many more aspects beyond weight loss.

Various factors to consider include (4):

  • Your age, body size, gender, and activity level.
  • A well-balanced diet with all vital nutrients.
  • Is it a high-protein, low-calorie, low-carb, low-salt, or low-fat diet (9)?
  • Does it include alcohol?
  • Is it easy to follow?
  • Will it relieve conditions like diabetes and heart disease?
  • Is it gluten-free, for gluten-intolerant people?
  • Do you need to pay for the diet plan or is it free?
  • Is it vegan, vegetarian or animal-based?
  • Will you eat prepackaged food or homemade meals?
  • Is it halal or kosher?
  • Will you include supplements?
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Eat a Sustainable Diet

For long-term results, follow a diet that you can continue with after the challenge. This is because you can only sustain your weight-loss goals through a realistic lifestyle, rather than following a fad diet (20). 

The main thing to remember is to eat a diet that matches your daily calorie needs (3).

For males, these are some of the estimated calorie needs based on age and activity level:

  • 17 years old – 2,400 calories (sedentary), 2,800 calories (moderately active), and 3,200 calories (active)
  • 18 years old – 2,400 calories (sedentary), 2,800 calories (moderately active), and 3,200 calories (active)
  • 36-40 years old – 2,400 calories (sedentary), 2,600 calories (moderately active), and 2,800 calories (active)
  • 41-45 years old – 2,200 calories (sedentary), 2,600 calories (moderately active), and 2,800 calories (active)
  • 61-65 years old – 2,000 calories (sedentary), 2,400 calories (moderately active), and 2,600 calories (active)
  • 66-70 years old – 2,000 calories (sedentary), 2,200 calories (moderately active), and 2,600 calories (active)
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For females, these are some of the estimated calorie needs based on age and activity level:

  • 17 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,400 calories (active)
  • 18 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,400 calories (active)
  • 36-40 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,200 calories (active)
  • 41-45 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,200 calories (active)
  • 61-65 years old – 1,600 calories (sedentary), 1,800 calories (moderately active), and 2,000 calories (active)
  • 66-70 years old – 1,600 calories (sedentary), 1,800 calories (moderately active), and 2,000 calories (active)

However, remember that different food groups provide different amounts of energy, as indicated here (7):

  • fat: 9 calories per gram
  • alcohol: 7 calories per gram
  • carbohydrates: 4 calories per gram
  • proteins: 4 calories per gram
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Avoid Dieting Mistakes

Some seemingly simple mistakes can ruin this 60 day weight loss challenge.

Skipping meals is one such mistake. 

It seems counterintuitive, but skipping meals will make you add on more weight. This is especially so when skipping breakfast (5).

Therefore, aim for at least three meals in a day.

Another mistake is failing to consider the calories in beverages.

When you drink beverages, you need to compensate for the liquid calories by eating less. If not, you’ll gain more weight (13).

Eating mindlessly is the third mistake to avoid.

You can consume a lot of calories through “eating amnesia” (21). This is mindlessly putting hand to mouth, like eating from a box in front of the television.

Instead, you should choose small portions while eating slowly and mindfully.

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Foods to Eat or Avoid

You aren’t likely to succeed with the 60 day weight loss challenge if you don’t know what foods to eat or avoid.

This knowledge will make your weight loss plan far easier since you’ll avoid foods that pack excessive calories. That means less work to burn off fat.

The Dietary Guidelines for Americans emphasizes eating minimally processed whole foods, including (8):

  • whole grains (quinoa, whole wheat, steel cut oats…)
  • vegetables
  • whole fruits (not fruit juice)
  • beans, nuts, seeds, fish, poultry, and other healthy protein sources
  • plant oils (vegetable oils like olive)
  • water and naturally calorie-free beverages

On the other hand, you must avoid or limit the following types of foods in the 60 day weight loss challenge:

  • too much salt (high-salt diets linked to higher body fat (18)
  • sports drinks, soda, fruit drinks, and other sugar-sweetened beverages
  • fruit juice
  • white pasta, white bread, white rice, and other refined grains
  • sweets
  • potatoes (fried or baked)
  • beef, lamb, pork, and other red meats
  • processed meats like bacon, salami, ham, and sausage
  • highly processed foods like fast food

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!

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60 Day Weight Loss Challenge Plan

Based on all those guidelines, you can set up an effective 60 day weight loss challenge plan (for meals and workouts).

To start off, here’s a useful meal plan.

60 Day Weight Loss Challenge Meal Plan

This 60 day weight loss challenge meal plan features about 1,000 calories per day. If your daily calorie requirement is more than that, you can simply take additional portions of each meal.

The meal plan features great nutritional balance, geared towards healthy weight loss.

Day 1 & 2:

  • breakfast: 2 muffin-tin quiches, smoked cheddar, potato, and a cup of herbal chamomile health tonic
  • lunch: 1 serving of spicy slaw bowls, shrimp, and edamame
  • dinner: 1 bowl of Asian beef noodle, and 1 kiwi

Day 3 & 4:

  • breakfast: 2 blueberry-pecan pancakes, 2 tbsp. nonfat Greek yogurt, and 1 tsp. maple syrup
  • lunch: 1 1/2 cups of white turkey chili
  • dinner: 2 cups of slow-cooker pasta e fagioli soup

Day 5 & 6:

  • breakfast: 1 whole-wheat tortilla, 1 scrambled egg, and ½ cup black beans
  • lunch: two corn tortillas, ¼ sliced avocado, and ⅓ cup shredded chicken breast
  • dinner: 1 serving of stetson chopped salad, 1/2 slice whole-wheat toast, and 1 tsp. olive oil
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Day 7 & 8:

  • breakfast: 2 blueberry-pecan pancakes, 2 tbsp. nonfat Greek yogurt, and 1 tsp. maple syrup
  • lunch: 1 serving of cod, tomato cream sauce, 2 cups mixed greens, and 1/2 cup easy brown rice
  • dinner: 1 serving of spaghetti squash, chicken, and avocado pesto

Day 9 & 10:

  • breakfast: 1 slice of peanut butter-banana cinnamon toast
  • lunch: 1/4 cup hummus, 1 1/2 cups slow-cooker vegetable soup, and 6 seeded crackers
  • dinner: 1 serving of vegan coconut chickpea curry

Day 11 & 12:

  • breakfast: 3/4 cup steel-cut oatmeal, 2 links country-style turkey sausage, and 1 cup blueberries
  • lunch: 1 slice bagel avocado toast, and 1 1/2 cups slow-cooker vegetable soup
  • dinner: 2 servings (5 cups) of Indian-spiced cauliflower, and chickpea salad
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Day 13 & 14:

  • breakfast: 1/2 cup scrambled egg whites, 1 slice whole-grain toast, 1 cup skim milk, and 1/2 cup blueberries
  • lunch: 1 serving of no-cook black bean salad
  • dinner: 1 serving of lamb chop with mash and vegetables

Day 15 & 16:

  • breakfast: 2 slices of whole-wheat toast, hot sauce, and 2 hard-boiled eggs
  • lunch: 1 serving of whole-wheat veggie wrap
  • dinner: 1 serving of spicy jerk shrimp, and 1/2 cup easy brown rice

Day 17 & 18:

  • breakfast: 1 1/2 cups blueberry-banana overnight oats
  • lunch: 1 serving of healthy chef’s salad and 2 tangerines
  • dinner: 1 serving of Hawaiian pork, 1 cup steamed broccoli, and 1 tsp. olive oil
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Day 19 & 20:

  • breakfast: 1 toasted whole-grain frozen waffle, ½ cup nonfat ricotta cheese, and 1 cup sliced strawberries
  • lunch: 1 serving of veggie and hummus sandwich
  • dinner: 1 serving of sheet-pan chicken, vegetables, and romesco sauce

Day 21 & 22:

  • breakfast: 1 serving of avocado-egg toast
  • lunch: 1 serving of green salad, edamame, and beets
  • dinner: 1 serving of eggs in tomato sauce, chickpeas, spinach, and 1/2 whole-wheat pita bread

Day 23 & 24:

  • breakfast: 1 serving of avocado-egg toast
  • lunch: 1 serving of green salad, edamame and beets
  • dinner: 1 serving (3 patties) of falafel, 2 cups mixed greens, and 1/2 cup sliced cucumber
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Day 25 & 26:

  • breakfast: 1 cup raspberries, 1 cup nonfat Greek yogurt, and 1 tbsp. sliced almonds
  • lunch: 1 cup wild rice, 4 ounces grilled salmon, 1 cup wilted baby spinach, and 1/2 cup diced cantaloupe
  • dinner: 1 serving of salmon tacos, pineapple salsa, and broiled mango

Day 27 & 28:

  • breakfast: 1 cup raspberries, 1 cup nonfat Greek yogurt, and 1 tsp. honey
  • lunch: 1 serving of curried chicken apple wraps, and 1 medium pear
  • dinner: 1 serving of sheet-pan chicken, romesco sauce, and vegetables

Day 29 & 30:

  • breakfast: 1 light whole-grain English muffin, 1 cup skim milk, 1 wedge honeydew, and 2 slices Canadian bacon
  • lunch: 1 cup wild rice, 2 1/2 cups kale salad, and 1 cup slow-cooker curried butternut squash soup
  • dinner: 1 serving of crispy oven-fried fish tacos
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Day 31 & 32:

  • breakfast: 1 whole-grain toaster waffle, 2 slices of Canadian bacon, 3/4 cup berries, and 1 cup skim milk
  • lunch: 1 bowl Asian beef noodle
  • dinner: 2 cups slow-cooker pasta e fagioli soup

Day 33 & 34:

  • breakfast: spinach-feta omelet with 6 egg whites, 1 cup chopped spinach, and 1 medium orange
  • lunch: 4 oz turkey burger, 2 slices tomato, ¼ cup baby spinach, and cucumber salad
  • dinner: 1 serving of Greek roasted fish, and vegetables

Day 35 & 36:

  • breakfast: 1¼ cups nonfat/ soy milk, ½ cup plain instant oatmeal, and 1 tbsp chopped tart dried cherries
  • lunch: 1/2 (6-inch) whole-wheat pita bread, 2 falafel patties, 1/4 cup sliced cucumber, and 1 cup mixed greens
  • dinner: 1 serving of zucchini noodles, pesto, and chicken
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Day 37 & 38:

  • breakfast: 1 cup raspberries, 1 cup nonfat Greek yogurt, and 1 tbsp. sliced almonds
  • lunch: 1 1/2 cups slow-cooker vegetable soup, and 1 slice everything bagel avocado toast
  • dinner: 2 servings (5 cups) of Indian-spiced cauliflower, and chickpea salad

Day 39 & 40:

  • breakfast: 1 whole-grain toaster waffle, 2 slices of Canadian bacon, 3/4 cup berries, and 1 cup skim milk
  • lunch: 4 ounces of sliced turkey breast, tomato-cucumber salad, and 1 medium orange
  • dinner: 4 ounces red snapper, 1 cup spaghetti squash, and 1 cup steamed green beans

Day 41 & 42:

  • breakfast: 1 slice peanut butter-banana cinnamon toast
  • lunch: 1/2 cup brown/ wild rice, 5 ounces grilled wild salmon, and 2 cups mixed baby greens
  • dinner: 1/2 cup sliced mushrooms, 4 ounces grilled halibut, and 1/2 cup warm unsweetened applesauce
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Day 43 & 44:

  • breakfast: 1 whole-wheat English muffin, 1 scrambled egg, 1 slice veggie bacon, and ½ grapefruit
  • lunch: 2 pieces whole-wheat bread, 1 cup sliced zucchini, 1 slice reduced-fat provolone, and 3 fresh basil leaves
  • dinner: 1 serving of Mexican stuffed acorn squash, 3/4 cup Mexican cauliflower rice

Day 45 & 46:

  • breakfast: 8″ whole-wheat tortilla, 3 scrambled egg whites, and ½ cup diced tomato
  • lunch: 6″ whole-wheat pita bread, ½ cup no-salt-added canned chickpeas, and ¼ cup grated carrots
  • dinner: 2 cups slow-cooker pasta e fagioli soup

Day 47 & 48:

  • breakfast: 2 blueberry-pecan pancakes, 2 tbsp. nonfat Greek yogurt, and 3 tbsp. blueberries
  • lunch: 1 cup easy brown rice, 1 serving of jerk chicken, and pineapple slaw
  • dinner: 1 serving of taco spaghetti squash boats
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Day 49 & 50:

  • breakfast: 1 slice of peanut butter-banana cinnamon toast
  • lunch: 6 seeded crackers, 1 1/2 cups slow-cooker vegetable soup, and 3 tbsp. hummus
  • dinner: 1 serving of ginger roasted salmon, 1/2 cup cauliflower rice, and broccoli

Day 51 & 52:

  • breakfast: ¼ cup quinoa, ¼ cup calcium-fortified orange juice, and 4 chopped dried apricot halves
  • lunch: 1 serving of veggie and hummus sandwich
  • dinner: 1 serving of citrus poached salmon, asparagus, and 3/4 cup cauliflower rice

Day 53 & 54:

  • breakfast: 1 cup bran flakes, 1 cup nonfat milk, and 2 Tbsp dried cranberries
  • lunch: 1 1/2 cups slow-cooker curried butternut squash soup, 5 seeded crackers, and 3 tbsp. hummus
  • dinner: 1 serving of garlic-lime pork, faro, and 1 cup tangy broccoli
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Day 55 & 56:

  • breakfast: ¼ cup nonfat ricotta, 1 whole-wheat English muffin, and ½ cup sliced grapes
  • lunch: 1 serving of curried chicken apple wraps, and 1 medium pear
  • dinner: 1 serving of zucchini noodles, pesto, and chicken

Day 57 & 58:

  • breakfast: 1 1/2 cups blueberry-banana overnight oats
  • lunch: 1 serving of veggie and hummus sandwich
  • dinner: 1 serving of butternut squash soup, avocado, chickpeas, and 1 slice whole-wheat toast

Day 59 & 60:

  • breakfast: 1 frozen whole-grain pancake, ½ sliced apple, and 1 cup nonfat/ soy milk
  • lunch: 1 serving of green salad, edamame, and beets
  • dinner: 1 serving of chickpea curry, 1 serving of turmeric-roasted cauliflower, and 1/2 cup brown rice

If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!

60 day weight loss challenge
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60 Day Weight Loss Challenge Workout Plan

Based on the knowledge of effective workouts, the best workout plan is a 60 day challenge weight loss bodybuilding combination.

The specific exercises in this 60 day weight loss challenge workout plan are based on an estimated calorie burn ranging from 150 – 250 calories per day for a 150-pound (68 kg) man. As your fitness capacity increases, you can increase the intensity or duration of workouts to burn more calories.

It also features workout variations to avoid overuse injuries.

Week 1:

  • Sunday: Rest
  • Monday: Weight training – barbell front squats (5 sets, 6-10 reps)
  • Tuesday: Cardio – jogging (5 mph, 30 minutes)
  • Wednesday: Weight training – Romanian deadlifts (5 sets, 6-10 reps)
  • Thursday: Rest
  • Friday: Weight training – pull ups (5 sets, 10-15 reps)
  • Saturday: Cardio – bicycling (>10 mph, 30 minutes)
How to Lose Weight in 60 Days
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Week 2:

  • Sunday: Rest
  • Monday: Weight training – Romanian deadlifts (5 sets, 6-10 reps)
  • Tuesday: Cardio – swimming (slow freestyle, 30 minutes)
  • Wednesday: Weight training – single-arm dumbbell bench presses (5 sets, 6-10 reps)
  • Thursday: Rest
  • Friday: Weight training – conventional deadlifts (5 sets, 6-10 reps)
  • Saturday: Cardio – aerobics (30 minutes)

Week 3:

  • Sunday: Rest
  • Monday: Weight training – chest supported dumbbell rows (5 sets, 6-10 reps)
  • Tuesday: Cardio – walking (4.5 mph, 30 minutes)
  • Wednesday: Weight training – Bulgarian split squats (5 sets, 6-10 reps)
  • Thursday: Rest
  • Friday: Weight training – single-arm dumbbell overhead presses (5 sets, 6-10 reps)
  • Saturday: Cardio – elliptical trainer (30 minutes)
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Week 4:

  • Sunday: Rest
  • Monday: Weight training – inverted suspension rows (5 sets, 6-10 reps)
  • Tuesday: Cardio – mowing lawn by hand, or chopping/ splitting wood, (30 minutes)
  • Wednesday: Weight training – dumbbell lunges (5 sets, 6-10 reps)
  • Thursday: Rest
  • Friday: Weight training – weighted pull-ups (5 sets, 6-10 reps)
  • Saturday: Cardio – rope jumping (30 minutes)

Week 5:

  • Sunday: Rest
  • Monday: Weight training – dumbbell military presses (5 sets, 6-10 reps)
  • Tuesday: Cardio – martial arts (karate/ kickboxing/ judo, 30 minutes)
  • Wednesday: Weight training – machine pulldowns (5 sets, 6-10 reps)
  • Thursday: Rest
  • Friday: Weight training – push-ups (5 sets, 10-15 reps)
  • Saturday: Cardio – competitive football (30 minutes)
training
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Week 6:

  • Sunday: Rest
  • Monday: Weight training – leg presses (5 sets, 10-15 reps)
  • Tuesday: Cardio – basketball game (30 minutes)
  • Wednesday: Weight training – body-weight squats (5 sets, 10-15 reps)
  • Thursday: Rest
  • Friday: Weight training – dumbbell flat bench (5 sets, 10-15 reps)
  • Saturday: Cardio – dancing (30 minutes)

Week 7:

  • Sunday: Rest
  • Monday: Weight training – shoulder press machine (5 sets, 10-15 reps)
  • Tuesday: Cardio – competitive volleyball (30 minutes)
  • Wednesday: Weight training – deadlifts (5 sets, 10-15 reps)
  • Thursday: Rest
  • Friday: Weight training – cable curls (5 sets, 10-15 reps)
  • Saturday: Cardio – ski machine (30 minutes)

Week 8:

  • Sunday: Rest
  • Monday: Weight training – weighted dips (5 sets, 10-15 reps)
  • Tuesday: Cardio – stationary rowing machine (30 minutes)
  • Wednesday: Weight training – lat pull downs (5 sets, 10-15 reps)
  • Thursday: Rest
  • Friday: Weight training – dumbbell lunges (5 sets, 10-15 reps)
  • Saturday: Cardio – stair-step machine (30 minutes)

Get Ultimate 28 Days Meal & Workout Plan

Week 9:

  • Sunday: Rest
  • Monday: Weight training – shoulder press machine (5 sets, 10-15 reps)
  • Tuesday: Cardio – stationary rowing machine (30 minutes)
  • Wednesday: Weight training – lat pull downs (5 sets, 10-15 reps)

Do you think that a single diet plan is not enough? You’re absolutely right! Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC) (2014, acefitness.org)
  2. Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2 (2013, ncbi.nlm.nih.gov)
  3. Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level (n.d., health.gov)
  4. Best Weight-Loss Diets (n.d., health.usnews.com)
  5. Breakfast: Is It the Most Important Meal? (2018, webmd.com)
  6. Calories burned in 30 minutes for people of three different weights (2018, health.harvard.edu)
  7. Calories Count (2005, dining.ucla.edu)
  8. Dietary Guidelines for Americans (2017, hhs.gov)
  9. DIETFITS study (diet intervention examining the factors interacting with treatment success) – Study design and methods (2017, pubmed.ncbi.nlm.nih.gov)
  10. Here’s How Long It Really Takes to Break a Habit, According to Science (2018, sciencealert.com)
  11. How many calories does physical activity use (burn)? (n.d., choosemyplate.gov)
  12. How to Scientifically Calculate The Number of Calories You Burn Doing Any Physical Activity (2017, sciencealert.com)
  13. Liquid calories, sugar, and body weight (2007, academic.oup.com)
  14. Losing Weight (2020, cdc.gov)
  15. Sleep | Obesity Prevention Source (n.d., hsph.harvard.edu)
  16. Strength Training for Fitness and Weight Loss (2019, issaonline.com)
  17. The acute hormonal response to the kettlebell swing exercise (2014, pubmed.ncbi.nlm.nih.gov)
  18. The Surprising Link between Salt and Weight Gain (2018, scientificamerican.com)
  19. Weight loss: 6 strategies for success (2019, mayoclinic.org)
  20. Which diet is best for long-term weight loss? (2018, health.harvard.edu)
  21. Why Mindless Eating Can Pack on Pounds (2006, webmd.com)
Albert Simiyu

Albert Simiyu

Albert is an excellent writer who devotes most of his time to studying proper and effective approaches to exercising and always tries to equip his readers with tried-and-true workout tips, expert opinions, and well-researched information. He is also an enthusiastic advocate for a balanced diet. He is challenged and yet inspired by studying how much influence these two aspects have on both body and mind. In his works, he always strives to provide science-backed recommendations concerning working out, meal planning, dieting, leading a healthy lifestyle, and it’s just the tip of the iceberg.

Jovial Paul

Jovial Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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