Physical activity program to burn fat rapidely
Program of the first month
This a effective program to lose fat rapidly but if you want to have a personnalized program keep a message in this blog
Weeks 1-2:
Kickstart Phase
Monday-Friday:
Morning: 30 minutes of brisk walking or jogging.
Afternoon:
Full-body strength training (focus on compound exercises like squats, deadlifts, and bench press)
Squat:10 Time *3 |
Bench press :8 Time *3 Weight :15kg |
Deadlift :8 rep*3( serie ) |
Evening:
High-intensity interval training (HIIT) for 15-20 minutes.
[30 seconds sprint +30 seconds active recovery(walking)]*15
Saturday:
Extended Cardio:
45-60 minutes of moderate-intensity cardio (cycling, swimming, or brisk walking).
Sunday:
Rest day with light activities like walking or yoga.
Weeks 3-4:
Monday-Friday:
Morning Cardio (30-45 minutes):
Increase the intensity by incorporating interval training. For example, alternate between one minute of sprinting and two minutes of brisk walking or jogging. This helps maximize calorie burn and fat loss.
Afternoon Strength Training (3 times a week): Continue with full-body workouts. Focus on increasing the intensity by lifting heavier weights or performing more challenging variations of exercises. Ensure each session targets major muscle groups.
Evening HIIT (20-30 minutes):
Enhance the intensity of high-intensity interval training by incorporating exercises like burpees, mountain climbers, and jump squats. Keep rest periods short to keep the heart rate elevated.
[30 seconds (sprint or jump squatorburpees)+30 seconds active recovery(walking)]*20
Saturday:Extended Cardio (45-60 minutes): Opt for an activity that challenges the cardiovascular system, such as cycling, swimming, or a combination of different exercises. This extended session contributes to overall calorie expenditure.
Nutritional program
Day 1:
- Breakfast:
1 cup Greek yogurt, 1/2 cup granola, 1 cup mixed berries.
- Snack:
Handful of almonds.
- Lunch:
1 cup quinoa salad with 4 oz grilled chicken, cherry tomatoes, cucumber, and 1 oz feta cheese.
- Snack:
Celery sticks with 2 tablespoons peanut butter.
- Dinner:
6 oz baked salmon, 1 cup asparagus, 1 medium sweet potato.
Day 2:
- Breakfast:
2 slices whole grain toast, 1/2 avocado, 2 poached eggs.
- Snack:
1/2 cup cottage cheese.
- Lunch:
Turkey and vegetable whole grain wrap, side of mixed greens.
- Snack:
Handful of mixed nuts.
- Dinner:
6 oz stir-fried tofu, 1 cup broccoli, 1 bell pepper, 1 cup brown rice.
Day 3:
- Breakfast:
smoothie with 1 cup spinach, 1 banana, 1 scoop protein powder, 1 cup almond milk.
- Snack:
Cherry tomatoes with 1 oz mozzarella cheese.
- Lunch:
2 cups lentil soup, side of whole grain crackers.
- Snack:
Carrot and cucumber sticks with 2 tablespoons hummus.
- Dinner:
6 oz grilled shrimp, 1 cup quinoa, 1 cup roasted Brussels sprouts.
Day 3:
Breakfast:
Smoothie with 1 cup spinach, 1 banana, 1 scoop protein powder, 1 cup almond milk.
Snack:
Cherry tomatoes with 1 oz mozzarella cheese.
Lunch:
2 cups lentil soup, side of whole grain crackers.
Snack:
Carrot and cucumber sticks with 2 tablespoons hummus.
Dinner:
6 oz grilled shrimp, 1 cup quinoa, 1 cup roasted Brussels sprouts.
Day 4:
Breakfast:
Overnight oats with almond milk, chia seeds, and sliced strawberries.
Snack:
A small apple with a tablespoon of almond butter.
Lunch:
Chicken Caesar salad with mixed greens, cherry tomatoes, and Parmesan cheese.
Snack:
Greek yogurt with honey and a handful of walnuts.
Dinner:
Baked cod with quinoa and steamed broccoli.
Day 5:
Breakfast: Whole grain pancakes with blueberries and a dollop of Greek yogurt.
Snack:
Sliced mango with a sprinkle of chili powder.
Lunch:
Veggie and black bean bowl with salsa and avocado.
Snack:
Rice cakes with cottage cheese and sliced strawberries.
Dinner: Grilled chicken breast with sweet potato wedges and green beans.
Day 6:
Breakfast:
Scrambled eggs with spinach and whole grain toast.
Snack:
Handful of mixed berries and a small handful of almonds.
Lunch:
Quinoa-stuffed bell peppers with ground turkey and black beans.
Snack:
Celery sticks with cream cheese.Dinner: Baked tilapia with quinoa and roasted zucchini.
Day 7:
Breakfast:
Smoothie bowl with banana, mixed berries, granola, and a drizzle of honey.
Snack:
A small orange and a handful of pistachios.
Lunch:
Whole grain pasta with tomato sauce, grilled chicken, and mixed vegetables.
Snack: Sliced cucumber with tzatziki.
Dinner: Stir-fried beef with broccoli and brown rice.
Be aware that quantities are approximate and can be adjusted based on individual preferences and nutritional needs. Always consult with a healthcare professional or registered dietitian for personalized advice.