Getting Started: All of the meals plans are designed to burn fat and improve your health (nutrient-dense).

I recommend starting on week 1, but feel free to jump from week to week to use the recipes that sound the best to you. I also recommend using a free calorie app like "myfitnesspal" or email me and I can assist you in finding out your estimated energy requirement to determine a more specific calorie intake. What I have listed on the site is an average amount and works for the majority people without having to adjust much in order to lose weight. Each meal and snack is itemized (with calories listed) so that you can omit or add in snacks to make this more custom (specifically for you). There is also a snack substitution list under the meal plan tab to assist you in replacing foods/snacks you may not like.

Weeks

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Beginner's, Intermediate's & Advanced Workout Week 30- Day 7

  • 8/7/2014
Day 7: REST DAY Hydrate, stretch and relax those muscles.

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Beginner's, Intermediate's & Advanced Workout Week 30- READ FIRST

  • 8/7/2014
*** Please note I do NOT recommend you do this at a beginner’s level. If you’ve reach this week by doing all previous 29 weeks then you are not considered much of a beginner anyway so you should be fine but take it slower and use lighter weight if needed. If you haven't done the weeks 1-28 or haven't been active doing other weight training programs...

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Beginner's, Intermediate's & Advanced Workout Week 29 *READ FIRST BEFORE STARTING THIS PHASE!

  • 8/2/2014
*** Please note I do NOT recommend you do this at a beginner’s level. If you’ve reach this week by doing all previous 28 weeks then you are not considered much of a beginner anyway so you should be fine but take it slower and use lighter weight if needed. If you haven't done the previous 28 weeks do NOT start here.  These workouts correspond wit...

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Beginner's, Intermediate's & Advanced Workout Week 26- Day 3

  • 7/5/2014
Day 3: Biceps, Triceps and Abs *Just like on Monday this is going to be a timed exercise. Make sure to chart your progress in a notebook/journal so that you can see your improvement doing this another week. You’re going to set the timer for 10 minutes (beginner) 15 minutes (intermediate) or 20 minutes (advanced). This will be an ascending workou...

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Beginner's, Intermediate's & Advanced Workout Week 21- Day 3

  • 5/25/2014
Day 3: Cardio & Legs 2 min. warm-up of low impact jumping jacks *You can perform each move at your own level. Burpees can be modified and squats and lunges can also be done from an easier level (holding onto a wall for support to advanced- jumping lunges or jumping squats). See videos in gallery to perform move at the appropriate level. Make ...

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Beginner's, Intermediate's & Advanced Workout Week 21- Day 1

  • 5/25/2014
The workout plan is combined again for this week as you’ll be going at your own level and doing each move at your own level to make it fit for YOU. We’ll be switching things up by doing a lot more cardio this week. ** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAM...

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Beginner's, Intermediate's & Advanced Workout Week 20- Day 2

  • 5/15/2014
Day 2: Cardio and Core 2 min. warm-up- jogging in place 2 minutes of burpees (at your own level) Rest 30 seconds 2 minutes of mountain climbers (at your own level) Rest 30 seconds 2 minutes of high knees (if you can’t stay in motion because of joint pain simply lift up knee high up at a time and switch legs or do step ups using a s...

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Intermediate and Advanced Workout Week 17- Day 1

  • 4/25/2014
** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAME AND ALSO SHOW HOW TO DO THE EXERCISES AT ALL LEVELS SO THAT YOU CAN START OFF AT YOUR LEVEL AND FOCUS ON PROPER FORM. Day 1(I like to start my Day 1 on Monday but you are welcome to do the workouts any days that work ...

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Beginner's, Intermediate, and Advanced Workout Week 16- Day 4

  • 4/18/2014
Day 4: Cardio and Abs/Core15-25 minutes (go at your own level. If you’re a beginner you still may not feel up to doing 25 minutes while someone doing the advanced workouts may go the full time, etc.) of HIIT (High Intensity Interval Training). You can do one of the 3 option below (I recommend you choose one that you did NOT do on Tuesday of this we...

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Advanced Workout Plan Week 10 - Day 5

  • 3/9/2014
2 minutes warm up- high knees or wall jumpsUsing a timer or counting in your head you’re going to be doing as many repetitions of each of the exercises back to back with as little rest as possible (resting only when you really need a break). The 1st round you’ll be going 60 seconds (1 minute) on EACH exercise move. Round 1: -    Hammer Curls (see v...

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