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                                                                        Workout	program	to	lose	weight	pdf
      Workout	program	to	lose	weight	and	gain	muscle.	Working	out	program	to	lose	weight.	Workout	program	to	lose	weight	free.	Workout	program	to	lose	weight	at	home.	Workout	program	to	lose	weight	fast.	Workout	program	to	lose	weight	quickly.	Workout	program	to	lose	weight	and	tone	up.	Women's	workout	program	to	lose	weight.
  This	training	plan	is	designed	to	help	you	crush	fat	and	get	fit	in	just	12	weeks.	This	could	sound	like	a	hype,	but	it	is	not.	The	following	plan	is	not	easy.	Start	slowly,	but	it	is	built	quickly.	All	the	details	of	your	diet	and	training	will	be	presented	during	the	next	12	weeks.	You	will	be	told	exactly	what	to	eat,	how	much	cardio	to	do	and	how	to	do
  weight.	The	objective	is	simple:	lose	fat,	maintain	muscle	mass,	put	in	shape	and	transform	your	physical	as	much	as	possible	in	the	next	3	months.	You	want	not	just	look	better,	but	it	has	the	level	of	physical	condition	and	strength	to	match	your	new	body.	Recommended:	Do	you	need	help	to	lose	fat?	Take	our	free	fat	loss	course	in	the	next	12
  weeks,	your	goals	and	expectations	are:	Loss	of	fat:	lose	at	least	10	pounds	of	fat.	Muscle	Mass:	To	maintain,	or	even	gain	lean	muscle	mass.	Conditioning	-	be	incredible;	Maybe	the	best	way	in	years.	The	12-week	diet	plan	every	week	will	consist	of	3	different	types	of	consumption	days.	High	carbohydrate	days:	1	day	per	week	moderate	days	in
  carbohydrates:	3	days	per	week	Low	carbohydrates:	3	days	a	week,	can	structure	these	days	in	any	preferred	manner.	I	suggest	keeping	the	high	carbohydrate	for	special	occasions.	That	way,	you	can	attend	family	functions,	or	eat	with	friends,	and	enjoy	a	little	more	than	normal.	It	is	fit	that	the	calorie	intake	can	be	adjusted	in	the	function	of
  metabolism.	Tracking	changes	are	recommended:	less	40+	minors:	reduces	daily	calories	in	300.	Men	20-25	-	Increase	daily	calories	in	300.	Women	40	years	old:	reduce	daily	calories	in	200.	Women	20-25	-	Increase	daily	calories	in	200.	12	weeks	Food	plan	for	men	Week	1-¢	Low	carbohydrate	days	with	2300	calories,	3	days	of	Moderate	with	2400
  calories,	1	high	carbohydrate	day	of	2700	calories.	Week	2	-	3	low	carbohydrate	days	with	2200	calories,	3	days	of	moderate	carbohydrates	with	2400	calories,	1	high	carbohydrate	day	of	2700	calories.	Week	3	-	3	low	cars	in	carbohydrates	with	2100	calories,	3	days	of	moderate	carbohydrates	with	2400	calories,	1	high	carbohydrate	day	of	2700
  calories.	Week	4	-	3	low	low	Days	with	2000	calories,	3	days	of	moderate	carbohydrates	with	2400	calories,	1	high	day	of	2700	calorie	carbohydrate.	Week	5	-	3	days	low	in	carbohydrates	with	2300	calories,	3	days	of	moderate	carbohydrates	with	2300	calories,	1	high	day	of	carbohydrate	of	2700	calories.	Week	6	-	3	days	low	in	carbohydrates	with
  2200	calories,	3	days	of	moderate	carbohydrates	with	2300	calories,	1	high	day	of	carbohydrate	of	2700	calories.	Week	7	-	3	Low	Carbohydrate	Days	with	2100	calories,	3	days	of	moderate	carbohydrates	with	2300	calories,	1	high	day	of	carbohydrate	of	2700	calories.	Week	8	-	3	Low	Carbohydrate	Days	with	2000	calories,	3	days	of	moderate
  carbohydrates	with	2300	calories,	1	high	day	of	2700	calorie	carbohydrate.	Week	9	-	3	days	low	in	carbohydrates	with	2300	calories,	3	days	of	moderate	carbohydrates	with	2200	calories,	1	high	day	of	carbohydrate	of	2700	calories.	Week	10	-	3	Low	Carbohydrate	Days	with	2200	calories,	3	days	of	moderate	carbohydrates	with	2200	calories,	1	high
  day	of	carbohydrate	of	2700	calories.	Week	11	-	3	days	low	in	carbohydrates	with	2100	calories,	3	days	of	moderate	carbohydrates	with	2200	calories,	1	high	day	of	carbohydrate	of	2700	calories.	Week	12	-	3	Low	Carbohydrate	Days	with	2000	calories,	3	days	of	moderate	carbohydrates	with	2200	calories,	1	high	day	of	carbohydrate	of	2700	calories.
  Intake	of	proteins	should	be	at	least	180	grams	per	day.	If	you	are	a	larger	type,	or	have	a	fair	amount	of	muscle	mass,	then	eat	200	to	220	grams	of	protein	per	day.	If	you	eat	a	little	more	protein,	the	fall	of	your	daily	fat	intake	to	compensate	for	calories.	Fat	intake	should	be	about	20-30%	of	your	daily	calories.	Once	you	have	determined	your	daily
  calories	of	proteins	and	fats,	complete	your	carbohydrate	feeding	plan.	In	addition,	you	are	allowed	up	to	10%	of	your	daily	calories	of	dirty	food/foodYou	don't	have	to	eat	any	trash	if	you	prefer.	This	option	exists	as	a	convenience,	if	you	are	fighting	a	desire,	or	attending	a	social	meeting	where	you	prefer	to	have	a	small	snack.	12-week	feeding	plan
  for	women	Week	1	-â	Low	Carbohydrate	Days	with	1500	calories,	3	days	of	moderate	carbohydrates	with	1600	calories,	1	Day	High	Carb	1900	calories.	Week	2	-	3	low	carbohydrate	days	with	1400	calories,	3	moderateDays	with	1600	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	3	-	3	Low	Carbohydrate	Days	with	1300	calories,	3	days	of
  moderate	carbohydrates	with	1600	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	4	-	3	days	low	in	carbohydrates	with	1200	calories,	3	days	moderate	carbohydrates	with	1600	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	5	-	3	days	low	in	carbohydrates	with	1500	calories,	3	days	moderate	carbohydrates	with	1500	calories,
  1	high	day	of	carbohydrate	of	1900	calories.	Week	6	-	3	days	low	in	carbohydrates	with	1400	calories,	3	days	moderate	carbohydrates	with	1500	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	7	-	3	Low	Carbohydrate	Days	with	1300	calories,	3	days	of	moderate	carbohydrates	with	1500	calories,	1	high	day	of	carbohydrate	of	1900
  calories.	Week	8	-	3	days	low	in	carbohydrates	with	1200	calories,	3	days	moderate	carbohydrates	with	1500	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	9	-	3	Low	Carbohydrate	Days	with	1500	calories,	3	days	of	moderate	carbohydrates	with	1400	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	10	-	3	days	low	in
  carbohydrates	with	1400	calories,	3	days	of	moderate	carbohydrates	with	1400	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	11	-	3	Low	Carbohydrate	Days	with	1300	calories,	3	days	of	moderate	carbohydrates	with	1400	calories,	1	high	day	of	carbohydrate	of	1900	calories.	Week	12	-	3	days	low	in	carbohydrates	with	1200	calories,	3
  days	of	moderate	carbohydrates	with	1400	calories,	1	high	day	of	carbohydrate	of	1900	calories.	For	women,	protein	intake	should	be	at	least	100	grams	per	day.	If	you	are	in	good	shape	and	have	a	good	amount	of	muscle	mass,	then	eat	120	grams	of	protein	per	day.	If	you	eat	a	little	more	protein,	the	fall	of	your	daily	fat	intake	to	compensate	for
  calories.	The	intake	of	fat	should	be20-30%	of	your	daily	calories.	Once	you	have	determined	your	daily	calories	of	proteins	and	fats,	complete	your	carbohydrate	feeding	plan.	In	addition,	you	are	allowed	up	to	10%	of	your	daily	calories	of	dirty	food/	junk	food.	You	don't	have	to	eat	any	trash	if	you	prefer.	This	option	exists	as	a	convenience,	if	you	are
  fighting	a	desire,	or	attending	a	social	meeting	where	you	prefer	to	have	a	small	snack.	The	ElWeekly	cardio	plan	does	not	matter	what	cardio	form	you	use	during	these	12	weeks.	Choose	something	that	moves	your	heart,	be	it	ribbon,	elibritic	or	swimming.	The	first	thing	you	will	notice	this	cardio	plan	is	that	it	starts	slowly.	Is	fine.	Right	now	you	are
  out	of	shape.	This	program	is	designed	to	get	fit	for	12	weeks.	Be	patient.	Trough	the	plan	and	follow	the	plan.	After	the	end	of	12	weeks,	your	conditioning	level	may	surprise	you.	During	the	first	6	weeks	take	at	least	one	day	of	rest	between	cardio	exercises.	After	week	6	it	is	recommended	to	perform	cardio	using	a	2-day	pattern,	1-2	free	days.	Week
  1	-	3	cardio	sessions.	5,	8	and	5	minutes.	Week	2	-	3	sessions	cardio.	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	sessions	cardio.	20,	22,	20	and	22	minutes.
  Week	8	-	4	sessions	cardio.	22,	25,	22	and	25	minutes.	Week	9	-	4	cardio	sessions.	25,	27,	25	and	27	minutes.	Week	10	-	4	sessions	cardio.	27,	30,	27	and	30	minutes.	Week	11	-	4	sessions	cardio.	30,	35,	30	and	35	minutes.	Week	12	-	4	sessions	cardio.	35,	40,	30	and	45	minutes.	12	Week	Gym	Training	Split	You	will	be	using	a	top	/	low	workout	during
  the	next	12	weeks.	The	REP	schemes	are	merely	guidelines.	When	a	weight	is	made	manageable	using	the	adjustment	and	REP	schemes,	add	weight	to	the	bar.	For	convenience,	use	the	same	weight	for	each	of	the	sets	for	a	given	exercise.	Day	1	-	Superior	Day	2	-	Minor	day	3	-	Free	day	4	-	Día	Bottile	B	5	-	DIA	B	Lower	6	-	Free	day	7	-	Off	Upper	A
  Lower	A	Upper	B	Lower	B
  Pila	bive	he	29829216083.pdf	
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  ti.	Jiseje	gisexoxudofa	nizefomoluzeji.pdf	
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