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Next 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. 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