How to Lose Weight Fast

Super Fast Weight Loss Plan

This menu has been designed for someone who wants to lose 10 pounds fast…

By any means necessary. Don’t forget that exercise is required to make this work without losing lots of muscle. For most people a morning workout will be best while your energy levels are still high to gain the metabolic boost of exercise for an extra calorie burn all day long. But no matter what, if you follow this diet for much longer than 2 – 4 weeks, your tank will be empty. This diet definitely cries out for supplementation. You will need a good protein powder, and take a multivitamin/mineral with antioxidants, plus 400 milligrams of calcium and 400 international units (IU) of vitamin D daily.

Daily Assumptions	Daily Breakdown
1,800 calories104g carbohydrates184g protein72g fat	2 bread (wheat products)2 fruit2 milk4 vegetable15 very lean protein6 lean protein 1 medium fat protein 6 fat 0 teaspoons added sugar

Weight loss Booster

With phen375

The Menu

Nutritional breakdown Day 1	Food intake
Pre-workout drink 4 very lean protein	30 grams protein powder water, ice cubes
Breakfast 1 bread 1 milk 1 fruit 1 medium fat protein 3 very lean protein 1 fat	½ cup shredded wheat 1 cup fat free milk 1 cup fresh blueberries 1 egg scrambled in non stick pan 6 egg whites scrambled with whole egg ½ tbsp ground flaxseed Water Oil free cooking spray for eggs (optional thermothin)
Snack 1 vegetable 2 fat	1 cup vegetable sticks 1 tbsp peanut butter
Lunch 1 vegetable 6 very lean protein 2 fat	Salad with 1 cup of lettuce, ¼ cup tomato, ½ cup green beans 6 ounces tuna in water, drained 2 tbsp low fat dressing 8 black olives (optional thermothin)
Snack 1 vegetable 2 very lean protein	1 cup vegetable sticks ½ cup cottage cheese
Dinner 1 bread 1 fruit 1 milk 1 vegetable 6 lean protein 1 fat	1 small corn on cob 12 cherries 1 cup fat free milk ½ cup grilled vegetables, peppers, zucchini, mushrooms, tomatoes 6 ounce skinless chicken, grilled with lime juice 8 kalamata olives (optional thermothin)

Customised fat loss with Kyle Leon

Starting Now

Day 2
Pre workout drink 4 very lean protein	30 grams protein powder Water, ice cubes
Breakfast 1 bread 1 milk 1 fruit 1 medium fat protein 3 very lean protein 1 fat	Combine yogurt fruit and honey. Combine muffin and egg ½ whole wheat muffin 1 cup fat-free unsweetened yogurt 1 ¼ cups fresh strawberries 1 hardboiled egg 6 hardboiled eggs (discard yolks) 1 ½ tbsp ground flaxseed water (optional thermothin)
Snack 1 vegetable 2 fat	Sliced tomato,onion 2 ounces cream cheese
Lunch 1 vegetable 6 lean protein 2 fat	Large salad with romaine lettuce,tomato,grilled egg plant,roasted pepper 6 ounces skinless chicken grilled with lime juice Fat free dressing 2 tsp olive oil for roasted veg (optional thermothin)
Snack 1 vegetable 2 very lean protein	8 ounce vegetable juice 2 ounce fat free cheese
Dinner 1 bread 1 fruit 1 milk 1 vegetable 6 lean protein 1 fat	½ cup pasta 1 ¼ cups of strawberries 1 cup fat free milk ½ cup ratatouille (over pasta) Salad with 1 cup lettuce, ¼ cup tomato ¼ cup cucumber 6 ounce lean ground beef (add to ratatouille) 2 tbsp low fat dressing (optional thermothin)
Day 3
Pre-workout drink 4 very lean protein	30g protein powder Water, ice cubes
Breakfast 1 bread 1 milk 1 fruit 1 medium fat protein 3 very lean protein 1 fat	1 slice whole-wheat bread 1 cup fat-free cottage cheese (on bread-sprinkle with no cal sweetener and cinnamon 4 ounce fresh squeezed orange juice with pulp 1 egg sunny side up in non stick pan 6 egg whites cooked with sunny side up egg 1 ½ tbsp ground flaxseed Water Oil free cooking spray for eggs (optional thermothin)
Snack 1 vegetable 2 fat	Sliced radishes 4 tbsp low fat ranch dressing
Lunch 1 vegetable 6 very lean protein 2 fat	1 cup Chinese vegetables, stir fried with garlic, onion fresh ginger 6 ounce scallops stir fried 2 tsp oil(frying) (optional thermothin)
Snack 1 vegetable 2 very lean protein	1 cup diced bell pepper ½ cup low-fat cottage cheese
Dinner 1 bread 1 fruit 1 milk 1 vegetable 6 lean protein 1 fat	½ cup kidney beans (add to chilli) 1 pear 1 cup fat free milk ½ cup chopped cooked tomatoes with chilli seasoning, ½ onion, garlic Included (in beans) 5 ounces soy crumbles (for chilli) 1/8 avocado diced (optional thermothin)

Ryan Watson’s Special Female

Body Transformation

Day 4
Pre-workout drink 4 very lean protein	30g protein powder Water, ice cubes
Breakfast 1 fruit 1 milk 1 bread 1 medium fat protein 3 very lean protein 1 fat	1 cup raspberries 1 cup fat free milk ( ½ cup for French toast) 1 slice whole-wheat bread 1 egg 6 egg whites 1 ½ tbsp ground flaxseed Water Oil free cooking spray (optional thermothin)
Snack 1 vegetable 2 fat	1 cup celery sticks 1 tbsp almond butter
Lunch 1 vegetable 6 very lean protein 2 fat	Fajitas (combine) ½ cup sautéed onions, peppers 2 tbsp salsa 6 ounce skinless white meat, grilled chicken with lime juice 2 tbsp olive oil for cooking (optional thermothin)
Snack 1 vegetable 2 very lean protein	Sliced tomato 2 ounce fat free cheese
Dinner 1 bread 1 fruit 1 milk 1 vegetable 6 lean protein 1 fat	1 cup chicken noodle soup 1 nectarine 1 cup fat free milk Salad 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber 6 ounce swordfish grilled with ginger and scallions 2 tbsp low fat dressing 1 tsp olive oil for fish (optional thermothin)

Metabolic Cooking taking advantage of those

2 Anabolic windows

Day 5
Pre-workout drink 4 very lean protein	30g protein powder Water, ice cubes
Breakfast 1 bread 1 milk 1 fruit 1 medium fat protein 3 very lean protein 1 fat	½ cup of quick oats (not instant) 1 cup of fat free milk 1 apple diced 1 egg scrambled in non stick pan 6 egg whites scrambled with whole egg 1 ½ tbsp ground flaxseed Water Oil free cooking spray (optional thermothin)
Snack 1 vegetable 2 fat	1 cup of raw broccoli and/or cauliflower 2 tbsp thousand island dressing
Lunch 1 vegetable 6 very lean protein 2 fat	Salad with 1 cup of lettuce, ¼ cup of tomato, ¼ cup cucumber Fat free dressing 6 ounce shrimp grilled 2 tsp olive oil for cooking (optional thermothin)
Snack 1 vegetable 2 very lean protein	¼ cup salsa 1 cup celery sticks 2 ounce shredded fat free cheese
Dinner 1 bread 1 fruit 1 milk 1 vegetable 6 lean protein 1 fat	1 small pitta 2 large figs 1 cup fat free milk Cucumber, tomato, sprouts 6 ounce lean lamb, grilled with lime juice 2 tbsp low fat cucumber yogurt dressing-for lamb (optional thermothin)

Day 6
Pre workout drink 4 very lean protein	30g protein powder Water, ice cubes
Breakfast 1 bread 1 medium fat protein 3 very lean protein Smoothie 1 milk 1 fruit 1 fat	1 slice multi grain bread toasted 1 egg scrambled in non stick pan 6 egg whites scrambled with whole egg Oil free cooking spray (optional thermothin) Blend until smooth 1 cup fat free milk ¼ cup orange juice ½ fresh peach 1 ½ tbsp ground flaxseed water
Snack 1 vegetable 2 fat	1 cup fresh raw green beans 2 tbsp sliced almonds
Lunch 1 vegetable 6 very lean protein 2 fat	Roll inside a lettuce Lettuce leaves, onion, tomato 6 ounce of lox or smoked salmon 2 tbsp cream cheese (optional thermothin)
Snack 1 vegetable 2 very lean protein	½ cup diced tomatoes, mushrooms 2 ounce fat free mozzarella
Dinner 1 bread 1 fruit 1 milk 1 vegetable 6 lean protein 1 fat	1 slice rye bread 12 grapes 1 cup fat free milk ½ cup chopped vegetables (cucumber, carrots, onion, mix into tuna) 6 ounce tuna in oil drained 2 tbsp low fat mayonnaise (optional thermothin)

Belinda Benn Transformation Coach

For women who want to be Super Women

Day 7
Pre workout drink 4 very lean protein	30g protein powder Water, ice cubes
Breakfast 1 bread 1 milk 1 fruit 1 medium fat protein 3 very lean protein 1 fat	½ cup shredded wheat 1 cup fat free milk 1 cup raspberries 1 egg hard boiled (for salad) 6 eggs hard boiled, discard yolk (for salad) 1 ½ tbsp ground flaxseed 1 tbsp fat free mayonnaise (for egg salad) Mustard (for egg salad) Water (optional thermothin)
Snack 1 vegetable 2 fat	8 ounce vegetable juice 20 peanuts
Lunch 1 vegetable 6 very lean protein 2 fat	Sliced tomato, lettuce, ½ cup of radish, celery and carrots 6 ounce skinless chicken/turkey grilled with lime juice 2 tbsp ranch dressing (dipping) (optional thermothin)
Snack 1 vegetable 2 very lean protein	1 cup celery sticks ¾ cup fat free ricotta (put dry onion soup mix into ricotta to make dip)
Dinner 1 bread 1 fruit 1 milk 1 vegetable 6 lean protein 1 fat	1 small whole wheat roll 1 large tangerine 1 cup fat free milk Salad 1 cup lettuce, ¼ cup tomato, ¼ cup cucumber 6 ounce salmon poached 2 tbsp low fat caeser dressing (optional thermothin)

Fitness and Fat loss for BEGINNERS

A 12 week exercise program works best, if following the above diet it will need to be changed after a maximum of 4 weeks

Instructions for your training program

• Follow your first weeks training program card down the page from day 1 to 7 filling the weight lifted and stretches completed.
• Follow the same routine until end of week 4 making sure you also mark off every day on your 12 week planner and ideally keep a food diary, if you via off track a bit you will know where you went wrong.
• At week 5 (day 29) add a third cardio and strength session to your week on a Wednesday (same as Monday and Friday) and stretch at the end of your workout.

Also add an extra 10 minutes to your cardio sessions making them all 40 minutes, with 30 minutes at 50-60% of your maximum heart rate and increase your torso reps from 10 to 20. Thursday will then become a stretch day, not a full day off.

• Follow the same routine until the end of week 8
• At week 9 (day57) increase the intensity of your Monday, Wednesday and Friday cardio sessions to 60-70% of your maximum heart rate BUT reduce your duration to 30 minutes. Saturdays session and everything else stays the same

By the end of week 12 you will need to re-assess your goals and decide whether to progress to the fat loss intermediate level or go on to muscle and strength level.

12 week planner	Body weight	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Wk 1		30 min cardio + strength	Stretch	Day off	Day off	30 min cardio + strength	30 min cardio	Day off
Wk2		30 min cardio + strength	Stretch	Day off	Day off	30 min cardio + strength	30 min cardio	Day off
Wk3		30 min cardio + strength	Stretch	Day off	Day off	30 min cardio + strength	30 min cardio	Day off
Wk4		30 min cardio + strength	Stretch	Day off	Day off	30 min cardio + strength	30 min cardio	Day off
Wk5		40 min cardio + strength	Stretch	40 min cardio + strength	Stretch	40 min cardio + Stretch	40 min cardio	Day off
Wk6		40 min cardio + strength	Stretch	40 min cardio + strength	Stretch	40 min cardio + strength	40 min cardio	Day off
Wk7		40 min cardio + strength	Stretch	40 min cardio + strength	Stretch	40 min cardio + strength	40 min cardio	Day off
Wk8		40 min cardio + strength	Stretch	40 min cardio + strength	Stretch	40 min cardio + strength	40 min cardio	Day off
Wk9		30 min cardio + strength	Stretch	30 min cardio + strength	Stretch	30 min cardio + strength	40 min cardio	Day off
Wk10		30 min cardio + strength	Stretch	30 min cardio + strength	Stretch	30 min cardio + strength	40 min cardio	Day off
Wk11		30 min cardio + strength	Stretch	30 min cardio + strength	Stretch	30 min cardio + strength	40 min cardio	Day off
Wk12		30 min cardio + strength	Stretch	30 min cardio + strength	Stretch	30 min cardio + strength	40 min cardio	Day off

Red denotes start after 5 weeks

cardio		monday	tuesday	wednesday	thursday	friday	saturday	Sunday
Activity		Treadmill/jogCycling		Treadmill/jogCycling		Treadmill/jogcycling	Walk
Time		30 mins		30 mins		30 mins	30 mins
Intensity		50-60%Max HR		50-60%Max HR		50-60%Max HR	50-60%Max HR
Training		20 mins		20 mins		20 mins	20 mins
Strength
Legs -Lunges	3 sets of	20 with a 20 second break between sets		20 with a 20 second break between sets		20 with a 20 second break between sets
Back - Cable row/bentover row	3 sets of	20 with a 20 second break between sets		20 with a 20 second break between sets		20 with a 20 second break between sets
Chest – bench press	3 sets of	20 with a 20 second break between sets		20 with a 20 second break between sets		20 with a 20 second break between sets
Torso – crunches feet flat on floor	3 sets of	10 with a 20 second break between sets		10 with a 20 second break between sets		10 with a 20 second break between sets
Sit ups	3 sets of	10 with a 20 second break between sets		10 with a 20 second break between sets		10 with a 20 second break between sets

These exercises can be done in the gym or at home, if you would like to do them at home but have not got or don’t fancy buying a bench and loose weights I would recommend a set of resistance bands, as they will do the same job are cheaper and can be used anywhere. These are available from Amazon