Turn Flab To Fab In 12 Weeks Flat: A Comprehensive Guide
Are you tired of feeling self-conscious about your weight? Do you wish you could finally achieve your dream body? If so, then this guide is for you. In this article, we will provide you with a comprehensive 12-week plan that will help you turn flab to fab in no time.
4.4 out of 5
Language | : | English |
File size | : | 14907 KB |
Text-to-Speech | : | Enabled |
Screen Reader | : | Supported |
Enhanced typesetting | : | Enabled |
Word Wise | : | Enabled |
Print length | : | 382 pages |
Lending | : | Enabled |
Week 1
Diet: During the first week, you will need to focus on eating a healthy diet that is low in calories and high in nutrients. This means eating plenty of fruits, vegetables, and whole grains. You should also limit your intake of processed foods, sugary drinks, and unhealthy fats.
Exercise: In addition to eating a healthy diet, you will also need to start exercising regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as walking, running, swimming, or biking.
Week 2
Diet: Continue to eat a healthy diet, but start to increase your protein intake. Protein is essential for building muscle, which will help you burn fat and tone your body.
Exercise: Increase the intensity and duration of your workouts. Aim for at least 45 minutes of moderate-intensity exercise most days of the week. You can also start to add some strength training exercises to your routine.
Week 3
Diet: Continue to eat a healthy diet, but start to reduce your carbohydrate intake. Carbohydrates are the body's main source of energy, but eating too many carbs can lead to weight gain. Aim for about 1 gram of carbohydrates per pound of body weight per day.
Exercise: Continue to increase the intensity and duration of your workouts. Aim for at least 60 minutes of moderate-intensity exercise most days of the week. You can also add some high-intensity interval training (HIIT) to your routine.
Week 4
Diet: Continue to eat a healthy diet, but start to increase your fat intake. Healthy fats are essential for hormone production and cell function. Aim for about 1 gram of fat per pound of body weight per day.
Exercise: Continue to increase the intensity and duration of your workouts. Aim for at least 75 minutes of moderate-intensity exercise most days of the week. You can also add some more HIIT to your routine.
Week 5
Diet: Continue to eat a healthy diet, but start to reduce your calorie intake. Aim to consume about 500 calories less than you burn each day.
Exercise: Continue to increase the intensity and duration of your workouts. Aim for at least 90 minutes of moderate-intensity exercise most days of the week. You can also start to tapering off your HIIT workouts.
Week 6
Diet: Continue to eat a healthy diet, but start to increase your carbohydrate intake. Aim for about 2 grams of carbohydrates per pound of body weight per day.
Exercise: Start to reduce the intensity and duration of your workouts. Aim for about 60 minutes of moderate-intensity exercise most days of the week.
Week 7
Diet: Continue to eat a healthy diet, but start to reduce your fat intake. Aim for about 0.5 grams of fat per pound of body weight per day.
Exercise: Continue to reduce the intensity and duration of your workouts. Aim for about 30 minutes of moderate-intensity exercise most days of the week.
Week 8
Diet: Start to transition to a maintenance diet. This means eating a healthy diet that is high in nutrients and low in calories. Aim to consume about the same number of calories that you burn each day.
Exercise: Continue to reduce the intensity and duration of your workouts. Aim for about 20 minutes of moderate-intensity exercise most days of the week.
Week 9
Diet: Continue to eat a maintenance diet. Aim to consume about the same number of calories that you burn each day.
Exercise: Start to increase the intensity and duration of your workouts. Aim for about 30 minutes of moderate-intensity exercise most days of the week.
Week 10
Diet: Continue to eat a maintenance diet. Aim to consume about the same number of calories that you burn each day.
Exercise: Continue to increase the intensity and duration of your workouts. Aim for about 45 minutes of moderate-intensity exercise most days of the week.
Week 11
Diet: Continue to eat a maintenance diet. Aim to consume about the same number of calories that you burn each day.
Exercise: Continue to increase the intensity and duration of your workouts. Aim for at least 60 minutes of moderate-intensity exercise most days of the week.
Week 12
Diet: Continue to eat a maintenance diet. Aim to consume about the same number of calories that you burn each day.
Exercise: Continue to exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
If you follow this 12-week plan, you will be well on your way to turning flab to fab. Remember, losing weight and getting in shape takes time and effort. But if you are consistent with your diet and exercise, you will eventually reach your goals.
4.4 out of 5
Language | : | English |
File size | : | 14907 KB |
Text-to-Speech | : | Enabled |
Screen Reader | : | Supported |
Enhanced typesetting | : | Enabled |
Word Wise | : | Enabled |
Print length | : | 382 pages |
Lending | : | Enabled |
Do you want to contribute by writing guest posts on this blog?
Please contact us and send us a resume of previous articles that you have written.
- Fiction
- Non Fiction
- Romance
- Mystery
- Thriller
- SciFi
- Fantasy
- Horror
- Biography
- Selfhelp
- Business
- History
- Classics
- Poetry
- Childrens
- Young Adult
- Educational
- Cooking
- Travel
- Lifestyle
- Spirituality
- Health
- Fitness
- Technology
- Science
- Arts
- Crafts
- DIY
- Gardening
- Petcare
- Joy Vines
- Yasuharu Okuda
- Andrew Lang
- Andy Crouch
- Sendhil Mullainathan
- Nancy Wainer Cohen
- Stan Tekiela
- David Carrasco
- Stephen Cole
- J Richard Hackman
- Ruth E Van Reken
- Sharon A Hansen
- Stephanie V W Lucianovic
- Jaimal Yogis
- Chris Mcmullen
- Justin Fox Burks
- Gila Leiter
- Andrew Hudson
- Vivien Newman
- Guns Ammo
- Mirabai Starr
- Andrius Jac
- Dr Sarah Mitchell
- David Stipp
- Samara Caughey
- Michael Polanyi
- Richard Bullivant
- Lynn Painter
- Sally Bjornsen
- Mary H K Choi
- Carolyn Coker Ross
- H A Lorentz
- Kari Kampakis
- Dan Allan
- Christian Heath
- John Atherton
- Edward C Klatt
- Michael J Thompson
- Touko Amekawa
- Steve Lage
- Briana Wiles
- Winifred Gallagher
- Andrew Stellman
- Geraldine Woods
- Rosalind Miles
- Sara T Gibbs
- Judy Ford
- Daniel Mark Brown
- Cathy Kelly
- Carla Hannaford
- Andrew Phillip Smith
- Madeleine L Engle
- Mark Mcclusky
- Christopher Vaughan
- Andrew X Pham
- Educational Brain Games
- Vibrant Publishers
- Christine Moore
- Janis Abrahms Spring
- Stephen Rea
- Andrew Reeves
- Eddy Starr Ancinas
- Brock Lesnar
- William E Hearn
- Marian Stamp Dawkins
- Michio Kaku
- Ira J Chasnoff
- Shannon Van Den Berg
- Shannon Brown
- Des Hewitt
- Bruce H Lipton
- Jared Benson
- Guy Windsor
- Cassandra Erkens
- Damon Wiseley
- Kent Nerburn
- Luca Brambilla
- Prosanta Chakrabarty
- Shannon Jensen
- Lisa Bevere
- Andrew Nahum
- Jen Benson
- Andrew Zerling
- Helene Henderson
- Jack David Eller
- Andrew Hempstead
- Jonathan C Slaght
- Aristeidis Bampakos
- Andrew Warnes
- Melisenda Edwards
- Ricky Roberts Iii
- Elijah N Daniel
- J K Rowling
- Stacey Lee
- Molly E Lee
- Lisa Silverman
- Ross Bernstein
- Andrew Robinson
- Sam Fels
- Mark Lester
- Aaron Edkins
- James D Watson
- Jamie Thornton
- Judith A Cohen
- Slow Sprint
- Marsha Walker
- Erin Macpherson
- Antonio Pigafetta
- Jerusha Clark
- Slavka Bodic
- Tanya Crossman
- Uma Dinsmore Tuli
- Chaim Potok
- Sian Beilock
- Dawn Isaac
- Dave Chambers
- Vanessa A P
- Dr John Hockey
- Nadia Shammas
- Connie Goldsmith
- Andrew Jamieson
- Rhianna Pratchett
- Charles Darwin
- Peter D Jeans
- Andy Ankowski
- Peter Compton
- Roger Highfield
- Luna Fox
- Kevin Thomas
- Brianne Donaldson
- W Somerset Maugham
- Benedict Goleman
- Laurie David
- Jenny Randles
- Mark Needham
- Anne Marie Scully
- Jason R Rich
- Monty Roberts
- Marcus Tomlinson
- Edmund Nequatewa
- V S Ramachandran
- Palle Yourgrau
- Behrouz Moemeni
- Angela Berkfield
- George Washington Cable
- Ron Hackett
- Ronald T Kneusel
- Joey Rive
- Seabury Quinn
- Dustin Howe
- Leslie Klenke
- James P Sethna
- William Gurstelle
- Carolyn Savage
- E K Johnston
- Marie Sherlock
- Kathleen Huggins
- Pawel Guziejko
- Andrew Thompson
- Laird Hamilton
- Tom Bertrand
- Becky Albertalli
- Jon Paschetto
- Hope Jahren
- Morten Lund
- Jennie Erin Smith
- Nina Varela
- Jonathan Bennett
- Stephen Howe
- Sarah Edmondson
- Andrew H Knoll
- Hp Newquist
- Chelsea Johnson
- S G Taylor
- Frances A Yates
- Rolf Dobelli
- John Helyar
- Philip Reeve
- Rachel Pepper
- Natalie Babbitt
- Brian Grossenbacher
- Joya Goffney
- Jay Sokolovsky
- Linda Goldberg
- Glenn Berkenkamp
- Maggie Stiefvater
- Mona Liza Santos
- Rupert Sheldrake
- Martin Woodward
- Bryan Mellonie
- Margot Kahn
- Jennifer M Rosner
- Charlie Jones
- Master Wong
- Daniel W Cunningham
- Quick Guide
- Walter Martin
- Loris Chen
- Gary Todd
- Rudy Rucker
- Jerry Z Muller
- Robert Holdstock
- Richard Twiss
- Daniel D Fox
- Chaz Scoggins
- Alexander Bennett
- Christine Pearson Casanave
- Michelle Madow
- Mark Vanhoenacker
- Brian L Silver
- Mark Hyman
- Fiona Higgins
- Sue Fleming
- Nigel Calder
- Zita Grant
- Sam Maggs
- Kuldeep Singh
- Nicholas D Souza
- Diane Tober
- Sarah Pinborough
- Ben Foss
- Nicholas J Higham
- Sarah Digregorio
- Mikael Krief
- Donn F Draeger
- Texes Exam Secrets Test Prep Team
- Zhongxian Wu
- Michael J Mauboussin
- Jamie Christian Desplaces
- Ruth Bell Graham
- Kay Pranis
- Ashley Schmitt
- Carolyn S Schroeder
- Julie Lythcott Haims
- Shari Mezrah
- Cary Hanson
- Nick Estes
- Kirk W Johnson
- P Anastasia
- Sol Adoni
- Howard Thurman
- Jill Squyres Groubert Phd
- Thomas Clarkson
- Xan Barksdale
- James R Hansen
- Michaela Deprince
- Ed Rosenthal
- Lisa Cron
- Rainer Martens
- Dora Kurimay
- Arthur Kleinman
- Daniel Tammet
- Elizabeth Acevedo
- Ruta Sepetys
- K L Walther
- Ehsan Masood
- Jim Burnett
- Rachel E Spector
- Linda Whitenton
- Jason William
- Andrew M Greeley
- Donna Tartt
- Tiffany Harelik
- Paul Davies
- Patrick Barrett
- David Jefferson
- Ernest Becker
- Eli Maor
- L Kathleen Mahan
- John Macgregor
- Jakob Schwichtenberg
- Carson Mccullers
- Lauren Conrad
- Akil Palanisamy
- Leigh Bernacchi
- Mary Sheedy Kurcinka
- Claire Ahn
- Lauren Kate
- Garth Nix
- Patrick Felicia
- Marissa Meyer
- Gordon Churchill
- Lucy Atkins
- Jessie Cal
- Jim Hardy
- Lauren James
- Pseudo Nym
- Robert N Wiedenmann
- Omar D Lewis Sr
- David Sowell
- Sarah Castille
- Samuel Hideo Yamashita
- Kris Holloway
- Susana Wald
- Henry Fielding
- Betty Smith
- Xavier P Hunter
- M L Ray
- Miles Smeeton
- Suzanne Van Atten
- Stephan Lee
- Erika V Shearin Karres
- Carl Hart
- Helene St James
- Jon Gertner
- Nicholas Harvey
- Charles Cooper
- Andy Burnham
- Stephon Alexander
- Thomas F Hornbein
- Emily Wibberley
- Tina H Boogren
- Marianne Ryan
- Kathrine Switzer
- Tim Huffman
- Reid Sheftall M D
- Jennie Lynn Gillham
- Bob Brier
- Fourth Edition Kindle Edition
- Timothy Ferris
- Rory Stewart
- Gene Stone
- Teresa Palmer
- Jennifer Lw Fink Rn Bsn
- Chris Rodell
- Eric H Cline
- Diane R Gehart
- Delphi Classics
- Mike Wells
- Kirk Goldsberry
- Gordon W Green
- John Daido Loori
- Damon B Akins
- John Lofty Wiseman
- John R Anderson
- Tim Clarkson
- Robert M Schoch
- Christopher Hodapp
- Gordon Webster
- W Michael Kelley
- Catherine Gildiner
- Sadie Robertson
- C Todd Lombardo
- Sharae Moore
- T H Lain
- Andrew Hodges
- Jonathan Scott
- Michael F Roizen
- Atul K Mehra
- Tony Ray
- Sean B Carroll
- Marcos Romero
- Stanley L Jaki
- Bill Dance
- Hugh P Mckenna
- Wendy Bryden
- John Sefton
- Melody Groves
- Clinton Anderson
- Nancy Frey
- Peter Kaminsky
- Gabriel Weinberg
- Justine Bateman
- Richard G Klein
- Heidi Dais
- Paul Seabright
- Adam Minter
- Rita Jablonski
- Liz Prince
- Bridgit Danner Lac
- Robert Parris Moses
- Clare Keyes
- J P Mcevoy
- Dan Werb
- Maggie Ryan
- Debbie Felkins Tamez
- Rick Scoppe
- Joseph Bronson
- Andrew Lawler
- Mark Vella
- Howling Moon Books
- Sebastian Deterding
- Tami Fox
- Rhonda V Magee
- Helen O Neil
- Sean Bloomfield
- Tom Holland
- Lawrence Dawson
- Andrew Moore
- Rob Eastaway
- Justine Bold
- Carl Allchin
- Sabrina Chevannes
- Richelle Mead
- Annette K Larsen
- Elianor M A
- Michele Amitrani
- Robert Kurson
- Michael Epperson
- Harvey Motulsky
- Mark Cannizzaro
- Edgar H Schein
- Elizabeth Walter
- Dawne Archer
- Simson L Garfinkel
- Christine Carter
- Emilie Bailey
- Portia Macintosh
- Mallory Striesfeld Ms Lpc
- Bill Pennington
- William Mark Huey
- Monica Clyde
- Rachel Lynn Solomon
- Gordon Wright
- Rosita Boland
- David Hawkins
- Madeleine Roux
- Andrew Shaw
- Mawi Asgedom
- Rosicrucian Order Amorc
- Jerry M Gutlon
- Tom Doak
- Andrew Hartman
- Nelson L Schuman
- Anthony Bishop Lmft
- Jim Flynn
- Stephen Prata
- Jay Arthur
- William Ma
- Jeffro Johnson
- N S Wikarski
- Rami Ungar
- Sally Cook
- Shonda Rhimes
- The Car Crash Detective
- Andrew J Wakefield
- Mike Cohn
- M J Abadie
- Michael Barela
- Vincent Norman
- Christopher O Shaughnessy
- Laird Scranton
- Ilene And Gary Modica
- Timothy Gordon
- Jordan Ellenberg
- George W Hart
- Chris Dowhan
- Jessica Speer
- Bronwen Skye
- William J Broad
- Claire Phillips
- Teresa M Twomey
- Peggy Orenstein
- Gina M Biegel
- Carla Killough Mcclafferty
- Andrew Heywood
- Bryan Sykes
- Tom Chesshyre
- J D Lenzen
- Neil Harman
- Andrew Peterson
- Stephen James
- John H Carroll
- Gladstone Califf
- Erwin Schrodinger
- Ginger Scott
- Larry Jacobson
- Ruth Haley Barton
- Sadhguru
- Antipodean Writer
- Julia Cameron
- Beverly Asante Puschmann
- Caroline Finnerty
- Kevin Anderson
- Lisa Roberts
- Eva Longoria
- Dan Orr
- Melanie Burnell
- Kevin Shea
- Sheryl Feinstein
- Piero Ferrucci
- David A French
- Fred Rogers
- Nick Jaffe
- Christopher Dunn
- Dennis J Stanford
- George H Odell
- John Eberhart
- Tom Rosenbauer
- Carl Petersen
- Davida Hartman
- Emily Kerr
- Fatime Losonci
- Kinley Macgregor
- Dan Anderson
- Rolf Potts
- Claiborne Young
- Bruno David
- John Mcphee
- James Berry
- Seth J Gillihan Phd
- K A Linde
Light bulbAdvertise smarter! Our strategic ad space ensures maximum exposure. Reserve your spot today!
- Calvin FisherFollow ·9.6k
- Yukio MishimaFollow ·8.8k
- Danny SimmonsFollow ·5k
- Jack PowellFollow ·19.9k
- Floyd RichardsonFollow ·5.6k
- Gil TurnerFollow ·14.1k
- Albert CamusFollow ·11.4k
- Michael CrichtonFollow ·14k
The Story of Champion Bronc Rider Bill Smith: A Legacy of...
In the annals of rodeo...
Amazing Real Life Stories In The News
The news is often...
35 Wellness Walks to Expand Awareness, Increase Vitality,...
In an era where technology...
Cycling London to Paris: An Epic Adventure in the Making
Are you ready for the...
Everyday Steps For Putting Technology In Its Proper Place
Are you constantly...
Sat Math Mastery Advanced Algebra Geometry And Statistics
SAT Math Mastery Advanced Algebra Geometry...
4.4 out of 5
Language | : | English |
File size | : | 14907 KB |
Text-to-Speech | : | Enabled |
Screen Reader | : | Supported |
Enhanced typesetting | : | Enabled |
Word Wise | : | Enabled |
Print length | : | 382 pages |
Lending | : | Enabled |