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2016 Weight Loss Exercise Plan

Every New Year across the world, people vow to start a weight loss exercise program. It’s like an automatically programmed response to start a diet, to start exercising, to stop smoking, etc. It’s like no other time of the year in the way that people see it as a new beginning. It’s a game changer in the way people think, even if 54% of all New Years Resolutions end in 6 weeks. We decided we wanted to help people have the best 2016 the could in regards to achieving their health and fitness. A good program is like a 3 pronged fork. One tine of the fork is weight training, the other tine is cardiovascular exercise, and the last tine is nutrition. Without a combination of these 3 things, the plan is generally doomed to failure. So I am writing an article on to do this to get maximal results so you can be awesome in 2016.

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2016 Weight Loss Exercise Plan: Weight Training

This may be the area where the absolute most confusion is found regarding this journey. People are always asking me, how many sets, how many reps, what exercises, etc. I want to be clear in that I am not going to write a program, but rather give you an idea how to put together the proper type training. Whether male or female, you need to lift heavy weights. Not 2-3 reps heavy, but more along the lines of as heavy as you can handle at 8-15 reps on most sets. So for big body parts like chest, legs, and back, you want to do 16-24 sets and anywhere from 4-6 total exercises. For smaller parts like biceps, triceps, shoulders, calves, and forearms, 8-16 sets 2-4 exercises. So leg day might look like this:

Squats 4 x 10-15 reps rest 3 mins

Hack squats 4 x 10-15 reps rest 3 mins

Leg extension 4 x 10-15 reps rest 2 mins

Lying leg curl 4 x 8-12 reps rest 2 mins

Seated leg curl 4 x 8-12 reps rest 2 mins

RDL 4 x 8-12 reps rest 3 mins

That is a simple 24 sets leg workout that is highly effective to make the muscles grow. The weight have to be heavy enough that it would be hard to do more than 12-15 reps.

As 4 time World Champion, Jay Cutler Knows to do intervals

As 4 time World Champion, Jay Cutler Knows to do intervals

2016 Weight Loss Exercise Plan: Cardiovascular

The word cardio usually brings up looks of disgust. I am not a big fan as you can tell, but I also know that it’s a necessary evil to get really lean. Too many people these days try to think their way around the very issue. If I just eat less food, if I cut down on rest periods, etc. I always have the attitude that I do what needs to be done.  Cardio just gives you the ability to eat more food as it can increase appetite and keep the body leaner. I see too many people who want to get lean just get on cardio, never lift, and never change their diet. This is truly a recipe for disaster. All you do is rid your body of metabolism increasing lean muscle tissue. Do some cardio, but don’t go crazy.


2016 Weight Loss Exercise Plan: Nutrition

This is the most important tine on the fork. If you don’t follow this one, the other two are drastically reduced in effect. The way to get the best and fastest possible body composition changes is to eat a clean diet with whole foods, clean carbohydrates, and essential fats. Eat lean proteins like chicken, fish, turkey, lean red meat, and pork. Eat some grains like oatmeal. quinoa, rice, oatmeal, etc. Also eat plenty of greens like kale, lettuce, broccoli, etc. The essential fats should come from sources like salmon or other fatty fish. You can also supplement with a few grams of fish oil and a few grams of borage oil. I also highly recommend a good fiber supplement like sugar free metamucil a few times per day. Sadly, the western diet is way under the levels that are recommended by the DRI’s (dietary reference intakes). Here is a sample day of eating.

Meal 1:

2 whole eggs/4 eggs whites scrambled in pam with 1/2 cup peppers, onions, or spinach

2 slices ezekiel bread or 1/2 cup oatmeal

Meal 2:

25 grams whey protein isolate

1 tablespoon natural peanut butter

Meal 3:

6 oz meat

1 cup vegetables

1/2 cup brown rice

Meal 4:

25 grams whey protein isolate

1/3 cup almonds

Meal 5:

6 oz meat

1 cup vegetables

1/2 cup brown rice

Meal 6:

25 grams whey protein isolate

1 table spoon natural peanut butter



2 scoops Wyked 3.0

I scoop LG BCAA


1 tablespoon metamucil

Post workout:

1 scoop Intrafuse

1 scoop APS Isomorph 28 Whey Protein Isolate

10 grams LG Creatine


1 tablespoon metamucil

10 mg Melatonin

How to set up diet to begin.

Proteins: take 1 gram per pound of weight. If you weigh 120 lbs, eat 120 grams per day split over 6 meals= 20 grams protein per meal.

Carbs: start at 1.5 grams per pound of body weight. If you lose weight to fast, add another 20-30 grams per day until it weight loss slows. If you gain weight, take 20-30 grams out of the diet per day until you start to lose again.

Fats: eat about 6-10 grams per meal, They are very calorie dense so be careful adding too much in.