Beginners weight loss 31 day challenge

Beginners weight loss 31 day challenge

Beginners weight loss 31 day challenge

Beginners weight loss 31 day challenge

This is for anyone who wants to lose the most amount of body fat possible but has no access to a gym or equipment. Here is your home workout for beginner’s…

Equipment needed For The Home Workout

None.  Just an open area like your living room or your lawn…

Who is this for?

So you have no equipment?

Nothing to train with except your body and a will to train.  I’m not even going to throw in dips, pull ups, or body rows since we’re going with a complete “no equipment” mentality.  This means we will not be doing any upper body pulling movements which is far from ideal.  However with maximum weight loss being the goal, a month without pulls is a calculated casualty.

Oh, and I don’t want to hear a single peep about there being no “ab” exercises.  To lose weight you need maximum caloric expenditure and that weak-ass crunch isn’t going to cut it.

I’m also asking you to abandon long slow cardio for the 31 days.  Unless you are finding some mental or spiritual clarity in your 30-minute treadmill treks, STOP IT NOW!

6 Exercises: Squat, Lunge, Push-Up, Squat Jump, Hop Scotch, and Baby Burpee.  Yes, the push up may be done from the knees if you can’t do a regular pushup.

Beginner Bodyweight Workout

Workout A:

Squat: 25 reps or as many as possible before a rest is needed – whichever comes first.

Hop Scotch: 30 seconds of max effort.

Push Up: 25 reps or as many as possible before a rest is needed – whichever comes first.

Hop Scotch: 30 seconds of max effort.

Repeat cycle 4 – 8 rounds.

Workout B:

Baby Burpee: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout C:

Lunge: 15 reps each leg or as many as possible.

Hop Scotch: 30 seconds.

Push Up: 25 reps or as many as possible.

Hop Scotch: 30 seconds.

Repeat cycle 4 – 8 rounds.

Workout D:

Squat Jump: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout E:

Lunge: 10 reps each leg.

Baby Burpee: 10 reps.

Repeat 5 – 7 times.

Workout F:

Squat Jumps:  Max reps in 10 minutes.  Rest as needed and keep track of the reps completed.  Try to beat rep count each time this workout comes up.

Workout G:

Tabata Intervals of the following:

Hop Scotch

Squat

Baby Burpee

Push Up

Follow a 4 days on, one day off, 3 days on, one day off cycle as follows:

May 1.  Workout A

May 2.  Workout B

May 3.  Workout C

May 4.  Workout D

May 5.  OFF

May 6.  Workout E

May 7.  Workout F

May 8.  Workout G

May 9.  OFF

May 10.  Workout A

May 11.  Workout B

May 12.  Workout C

May 13.  Workout D

May 14.  OFF

May 15.  Workout E

May 16.  Workout F

May 17.  Workout G

May 18.  OFF

May 19.  Workout A

May 20.  Workout B

May 21.  Workout C

May 22.  Workout D

May 23.  OFF

May 24.  Workout E

May 25.  Workout F

May 26.  Workout G

May 27.  OFF

May 28.  Workout A

May 29.  Workout B

May 30.  Workout C

May 31.  Workout D

Your Simple Diet Plan

Follow this diet plan…

Let’s get this straight right now:  Diet is THE most important component of your fat loss journey.  And while we’re being straight forward, I’m asking you to endure some hunger pangs for the next 31 days.

This  is a crash course.  This is all out war for 31 days on the blubber you’ve been hauling around. Let me ask you this, has what you’ve been currently doing brought you results?  If you answered no, then it’s time for something different.  And radically different.  I promise you, a little gnawing in your belly is going to go a lot farther toward your weight loss than any workout I can put together. If you have set the goal to drop as much weight as possible in 31 days, be prepared to pay the price.  No cheat days.  No cheat meals.  No cheat freakin’ tastes or bites of anything.  Its ONLY 31 days!  Exercise some damned discipline and give it your all.

Eat lean meats, lots of fruits and vegetables, some nuts, and very limited amount of starchy carbohydrates and dairy.  And keep the carbs to post workout only.  Sound tough?  It’s not tough – you can do anything for 31 days.  Give it

Sound tough?

It’s not tough – you can do anything for 31 days.  Give it your all for 31 days and then make your decision.  If you don’t feel more energetic and your weight hasn’t dropped, go back to eating your pasta and bread.  Also watch your quantities.

Keep meats to about size of your palm and nuts to one layer in the center of your palm (about 6 almonds).  If you are hungry make yourself a big old salad – you can eat raw or lightly steamed vegetables until your belly is full.  Speaking of salads, the only approved dressing is homemade vinaigrette: 3 parts olive oil, 1 part balsamic vinegar, spices as you desire.

Yum!  A sample meal plan follows:

6:30am  Workout

7:00am  2 or 3 eggs scrambled with peppers and onions, 1 piece dry whole wheat toast.  Fruit salad of pineapple, melon, and grapes.

10:00am  1 banana.  6 almonds.

1:00pm  Large spinach salad with grilled chicken, cucumber, tomato, and balsamic vinaigrette.

4:00pm  1 apple.  Small handful of walnuts.

7:00pm  Stir fried sirloin and broccoli.

10:00pm  Go to bed and don’t eat until breakfast!

If eat you must eat only enough to curb the hunger: half and apple or banana, maybe with a taste of natural peanut butter.  A large glass of water works great to stave off hunger.

 

Please go to My Daily Supplement and find your supplements like appetite suppressants, fat burners, meal replacements and more.

 

Please got to Your Fit Store and find all your exercise equipment be it for home, commercial or the use in the gym. You can buy treadmills, bikes, yoga, aerobics and more here.

 

Please go to Your Digital Store and buy you’re tracking equipment from watches to laptops, iPads and Tablets to desktops and motivating products like MP3 players.

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