12 Week Weight Loss Program

This is an entire 12-week weight loss program to enable you to get tore. Highlight incorporates itemized eat fewer carbs design and cardio plan, alongside a 4-day upper/bring down muscle building split.

Workout Summary

Workout Description

This exercise design is intended to enable you to shred fat and get fit as a fiddle in just 12 weeks. This may seem like buildup, however, it's definitely not. The accompanying arrangement isn't simple. It begins gradually, yet assembles quickly. 

Everything about your eating regimen and preparing for the following 12 weeks will be laid out for you. You will be advised precisely what to eat, how much cardio to do, and how to weight prepare. 

The objective is basic: lose fat, keep up the bulk, get fit as a fiddle and change your physical make-up however much as could be expected throughout the following 3 months. You need to look better, as well as have the wellness level and quality to coordinate your new body.

12 Week Program Expectations 

Throughout the following 12 weeks your objectives and desires are: 
  • Fat Loss - To lose no less than 20 pounds of fat. 
  • Bulk - To keep up, or even increase slender bulk. 
  • Molding - To be fit as a fiddle; maybe the home shape in years. 

The 12 Week Diet Plan 

Every week will comprise of 3 distinct sorts of eating days. 
  • High Carb Days - 1 day for every week 
  • Direct Carb Days - 3 days for every week 
  • Low Carb Days - 3 days for every week 
You may structure nowadays in any favored way. I propose keeping the high carb day for uncommon events. That way you can go to family works, or eat out with companions, and enjoy somewhat more than ordinary. 

It ought to be noticed that calorie admission can be balanced in light of digestion. The take after changes are suggested:
  • Men 40+ - Reduce daily calories by 300.
  • Men 20-25 - Increase daily calories by 300.
  • Women 40+ - Reduce daily calories by 200.
  • Women 20-25 - Increase daily calories by 200.
12 Week Eating Plan for Men
  • Week 1 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 2 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 3 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 4 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 5 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 6 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 7 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 8 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 9 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 10 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 11 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 12 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
Protein admission ought to be at least 180 grams for every day. In the event that you are a greater person, or have a decent lot of bulk, at that point eat 200 to 220 grams of protein for every day. In the event that you eat somewhat more protein the drop, you're everyday fat admission to compensate for the calories. 

Fat admission ought to be around 20-30% of your day by day calories. When you have decided your day by day calories from proteins and fats, fill in your eating design with starches. 

Likewise, you are permitted up to 10% of your day by day calories from grimy nourishments/garbage sustenances. You don't need to eat any garbage on the off chance that you lean toward. This choice exists as an accommodation, should you fight a desire, or going to a get-together where you would like to have a little tidbit.



12 Week Eating Plan for Women
  • Week 1 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 2 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 3 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 4 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 5 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 6 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 7 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 8 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 9 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 10 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 11 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 12 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
For ladies, protein admission ought to be at least 100 grams for every day. On the off chance that you are fit as a fiddle and have a considerable lot of bulk, at that point eat 120 grams of protein for every day. On the off chance that you eat somewhat more protein the drop your day by day fat admission to compensate for the calories. 

Fat admission ought to be roughly 20-30% of your everyday calories. When you have decided your day by day calories from proteins and fats, fill in your eating design with starches. 

Likewise, you are permitted up to 10% of your day by day calories from messy sustenances/garbage nourishments. You don't need to eat any garbage in the event that you favor. This alternative exists as an accommodation, should you fight a yearning, or going to a party where you would like to have a little bit.

The 12 Week Cardio Plan

It doesn't make a difference which type of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, curved, or swimming. 

The primary thing you will see about this cardio design is that it begins moderately. That is alright. At the present time, you are rusty. This program is intended to get you fit as a fiddle throughout 12 weeks. 

Be persistent. Put stock in the arrangement and stay on course. After the finish of 12 weeks, your level of molding may amaze you. 

Amid the initial a month and a half take no less than one day of rest between cardio exercises. After week 6 it is suggested that you perform cardio utilizing 2 days on, 1-2 days off example.
  • Week 1 - 3 cardio sessions. 5, 8 and 5 minutes.
  • Week 2 - 3 cardio sessions. 8, 10 and 8 minutes.
  • Week 3 - 3 cardio sessions. 10, 12 and 10 minutes.
  • Week 4 - 3 cardio sessions. 12, 15 and 12 minutes.
  • Week 5 - 3 cardio sessions. 15, 20 and 15 minutes.
  • Week 6 - 3 cardio sessions. 20, 20 and 20 minutes.
  • Week 7 - 4 cardio sessions. 20, 22, 20 and 22 minutes.
  • Week 7 - 4 cardio sessions. 22, 25, 22 and 25 minutes.
  • Week 9 - 4 cardio sessions. 25, 27, 25 and 27 minutes.
  • Week 10 - 4 cardio sessions. 27, 30, 27 and 30 minutes.
  • Week 11 - 4 cardio sessions. 30, 35, 30 and 35 minutes.
  • Week 12 - 4 cardio sessions. 35, 40, 30 and 45 minutes.


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