6 Weeks Step-By-Step Fat Loss Program – Lose 10kg Weight in 6 Weeks [2019]
Let me clear this before we start, this program is not for the people who are looking for a easy way to lose weight. Many people suggests that diet plan can help you lose weight. Losing weight isn’t only about a strict diet, there is a lot more goes into this.
Motivation and discipline are required the most to achieve any fitness goal. This step-by-step fat loss plan will help you get that motivation and lose that unwanted fat. If you are ready, let’s jump right into our plan.
1. Believe in Yourself
Yes! That’s right, the first step of this plan is to believe in yourself. A lack of belief in yourself will limit you no matter how great the ideas or plans are that you are exposed to. If you believe that you can make it to 1 week, you’ll discover a way to make it as long as you want. So believe in yourself, we are humans and we can do almost anything.
2. Exercises
Take out some time from your busy schedule and start working out at-least 40-60 minutes a day, get a gym membership if you don’t have a Home Gym, working out in the gym is much more better than working out at home, environment plays a big role on a person’s mood, seeing people working out hard in the gym also gives you motivation, and the most important is, they have most of the fitness equipment available in a gym.
However, if you can’t get a gym membership, you can still perform this workout plan at home, you just need to get a few gym equipment like Dumbbell, Jumping rope, Yoga mat and a bench. Workout at-least 5 times a week. Let’s jump right into our workout plan.
1. Running/Walking
If you are in a gym, use a treadmill. You can also run in a park close to your house.
- Week 1 – 5 minutes of walking and then 10 minutes of running ( speed of 7-9kmph). Total 30 mins.
- Week 2 – 3 minutes of walking and then 12 minutes of running ( speed 8-10kmph) Total 35 mins.
- Week 3 – 3 minutes of walking and then 15 minutes of running ( speed 8-10kmph) Total 35 mins.
- Week 4 – 3 minutes of walking and then 15 minutes of running ( speed 8-10kmph) Total 35 mins.
- Week 5 – 3 minutes of walking and then 15 minutes of running ( speed 8-10kmph) Total 35 mins.
- Week 6 – 3 minutes of walking and then 15 minutes of running ( speed 8-10kmph) Total 35 mins.
2. Planks
Planks are great when it comes to losing weight and getting a flat stomach. Perform 4 sets with 40 seconds of eat set. Do this for 3 weeks and in week for perform 4 sets with 1 minute of each set.
3. Jumping Rope
This exercise can be performed at home, make sure to use a yoga mat and proper jumping rope. You can get these here on Amazon. Start by 3 sets of 15 reps for 3 weeks, week 4-6 increase it to 4 sets of 15 reps.
4. Dumbbell flies
Women thinks weight lifting will lead to a bulk body, that’s not right. If you perform some of the weight lifting workouts, they will help you burn fat and get in shape. If you are in a gym, you can find all the dumbbells you need. Start with a warm up set with light weight. Then go for 3 sets of 12 reps each. You can increase the weights weekly. If you want to perform this workout at home, you can get a pair of dumbbells from Amazon.
5. Squats
Haha, this one is tough but it’s worth it. Start by 2-3 sets with 8-10 reps. You can also add in some dumbbells to increase the intensity of this exercise.
6. Rowing
Not many people uses this machine in the gym, because they don’t know how to use it properly, this one works your entire body and is one of the most helpful workout machine in the gym for fat loss. Perform 3 sets for first 3 weeks, 5 sets week 4-5.
7. Push ups
I often hear complain from women about this exercise, they say it’s not for women and they can’t perform it. It’s completely false, this exercise is not only for chest/breast but to remove fat from your upper body. It’s important to wear proper workout outfit to perform this exercise. Try 3 sets of 6-8 reps.
3. Eat Healthy
This is a fact that you need to cut down calories to lose weight. But, some people take it way too serious and goes on a crazy diet plan. This is not helpful in long term, if you suddenly cut down too many calories from your diet. It is unhealthy and you will soon get back to eating more than before.
You should eat at-least 3 healthy meals a day, just change your meals to be low fat. Completely cut down on fast food. This way you can stay on this plan for long term while eating healthy food and losing belly fat.
Drinks lots of water, water can help you in weight loss by temporarily increasing your metabolic rate. Try drinking a large glass of water before meals, drinking water before meals can make you feel fuller, so you’ll ultimately eat fewer calories.
Here is the complete meal plan.
4. Take Enough Rest and Don’t Stress
You need to sufficient amount of good sleep, it is very important for weight loss. Don’t stress over this new routine.This stress is temporary and soon you will be so happy about this. In women, short sleep duration is consistently linked to increased waist size, compared to those who get a good night’s sleep. Make sure you get at least 7-8 hours of quality sleep per day.
5. Take Some Protein
Protein is the most important nutrient when it comes to weight loss. Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80–100 burned calories per day.
High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss. You can get some good quality protein from online store or fitness centers. Basic Research FBL Fat Burning Protein is recommended. It helps you burn extra calories and gain strength at the same time.
6. Stick to Your Routine
This is one of the most important part. Many people starts and give up after 1 day or 1 week, the biggest reason of them giving up is, they start with a wrong mindset. This is not something that can happen overnight at the same time, this is not a rocket science.
This is something good for your health and it’s very simple. Think of it as you are just making a few changes in your lifestyle, and they are good changes.
