The 90 Day Weight Loss Challenge
Losing weight is hard, and keeping it off is even harder. Only a small percentage of people following a weight loss plan manage to get in shape and maintain it. With all earnestness and enthusiasm of purpose, we begin our weight loss journey, but we give up quickly or fail to hold onto the gains we made. The prime reason for failure is the lack of proper guidance. Fear not, we’re here to guide you.
After years of research and personal experiences, we’ve come up with the 90 Day Weight Loss Challenge. This weight loss plan will change your life for better and forever. There is only one thing we ask of you, follow the plan to the letter.
The Weight Loss Journey Begins
The next three months will be an unforgettable journey for you. To guide you through the weight loss journey we present an easy to follow food and workout plan.
The meal plan doesn’t require you to starve; on the contrary, you have to consume at least 1200 calories per day. The 90 Day Weight Loss Challenge meal plan mandates men to consume between 1600 to 2000 calories per day, whereas women will have to take between 1200 to 1500 calories. Don’t fall prey to the myth that one can lose weight by depriving the body of food. In truth, the body will process fat a lot slower if you starve yourself.
Our body requires a certain number of calories to maintain a healthy metabolic rate. It’s a known fact that a healthy metabolic rate is necessary to burn calories. To know more about the link between weight loss and calories, kindly visit this page (http://www.fitneass.com/how-to-count-calories/ ).
The workout plan involves 5 days per week workouts. The 5-day workouts consist of total body workout for 3 days and core and cardio workouts for 2 days. Busy bees that can’t devote time to the 3+2 workout plan can follow the 2+1 workout plan (2 days of full body workout and 1-day core and cardio workout). Our recommendation is that you stick to the original plan for the best results.
Maintain a Healthy and Balanced Diet
Balanced diet and exercise are like the Gemini Brothers – inseparable. Both play an important role in the success of your weight loss journey. In fact, many fitness experts feel the scale tilts in favor of a balanced diet. Therefore, those aspiring to lose weight need to follow a healthy and balanced diet.
You should remember this before you begin the 90 Day Weight Loss Challenge – workout and exercise plan alone won’t help you lose weight; you need to adopt a balanced diet. People who are currently not on a healthy and balanced diet have no other option but to change.
There is a good reason so much stress is laid on the diet. Every food item is a bag of calories. There is no escaping; with every bite, you add calories to your body. The more calories you eat, the more you add to your waistline. So, if you really want to shed the extra pounds, embrace change and get ready to make some sacrifices. Junk the junk food; take charge of your life. Don’t let your growling stomach dictate what you eat. Begin by removing high-fat dairy products, cheese, chocolate bars, fried food, fast food, and processed food from your daily diet.
Don’t Expect Quick Results
Be honest; you must have typed, or at least seen search phrases such as “How to lose weight fast?” or “How to slim down fast?” There is no shame is admitting; all of us have tried it. But, there is no quick solution to the weight problem.
Without any exception, people who have managed to successfully lose weight will advise developing two qualities – patience and perseverance. To develop these two qualities you need to work really hard.
The rate at which a person will lose weight depends on factors such as current weight, body metabolic rate, height, gender, age, etc. On average, those who follow the 90 Day Weight Loss Challenge will lose around 1 to 2 pounds (lbs) a week.
Bear in mind that obese people burn fat faster than those who are moderately overweight. This might sound strange, but it’s true. If you have less fat, the body has to work harder and longer to burn it.
Anyway, here are a few important numbers you need to know. Typically, burning 3500 calories will reduce the body weight by 1 pound. Therefore, to shed a pound a week you need to burn 500 calories every day. To reach the magic number of 500 you can use both exercise and diet. You can cut down the daily calorie intake by 300 and burn the remaining 200 by doing exercises. Well, how you lose 500 calories per day is up to you.
How many calories the body burns varies from person to person. As mentioned earlier, metabolic rate, heart rate, weight, gender, age, height, and many more factors determine the way the body processes fat. People who follow the workout plan recommended by the 90 Day Weight Loss Challenge will lose around 300 to 400 calories after a 45-minute workout.
Track Your Success
There is no doubt that you’ll see visible change few weeks into the program. Anyway, to keep yourself motivated you need to track the progress. The easiest way to track your success is to maintain a photo journal. Take pictures of yourself from different angles at the start of the weight loss challenge. Repeat the exercise again after each month. Along with the pictures, measure and note down your fat percentage, weight, body water percentage, etc.
The 90 Day Weight Loss Challenge
Month #1: The Period of Adaptation
As with any other task, the initial period, in this case, the first month, is always the hardest. The initial period of adaptation is fraught with challenges. Your willpower and determination will be tested every minute in the first 30 days. We assure you that successfully overcoming the initial hurdle will instill the self-confidence to achieve the end goal.
We have named the first month as the ‘Period of Adaptation’ for a reason. You’ll be making quite a few important changes to your daily routine and adapting to the changes in this month. You might be used to a certain kind of lifestyle, habits, and practices all these years. Starting from the first day of ‘Month #1’ you need to make the following changes:
- Follow the workout plan recommended by us
- Adjust the quantity of food you consume daily
- Change the way you consume food
No two people are alike. So, if you’re having trouble completing the workouts, it’s no big deal. Don’t be too hard on yourself. Take it slow and don’t give up. The 90 Day Weight Loss Challenge is not an all or nothing game. It’s a marathon where even small steps count.
In the first month of the challenge, you’ll realize that sticking to the diet plan is a lot harder than the workout routine. That’s understandable because the body, suddenly deprived of the usual comfort food, will crave for it. The initial cravings usually manifest in the form of irritability, bad temper, headaches, fatigue, and lack of concentration.
To overcome some of the negative effects of the diet change, add one ‘reward meal’ to your weekly diet schedule. We would advise you not to abuse/misuse the reward meal and overindulge. Moderation is the key; the reward meal is to ward off cravings for comfort food.
Month #2: The Period of Progression
By the time you start the second month, your body would have adapted to the new workout and diet regime. The food cravings would cease or at least reduce in intensity and workouts would be less tiring on the body. The objective of the second month is to build on the progress you’ve made.
The idea of this program is to challenge your body every step of the way. In the second month, we’ll be going one notch higher in intensity, difficulty, and complexity. You’ll have to add more sets, more repetitions, more weights, and more exercises to the workout plan. By increasing the intensity you’re challenging the muscles to work harder and burn more calories.
Month #3: The Period of Reflection
At this stage you’re an expert; well, almost an expert. Every minute, hour, and day of the previous two months, you would have spent understanding your body; how it functions, how it reacts, how it responds to challenges, etc. The third month is the time to reflect and process the information and make changes to the plan.
Do not discontinue the diet plan or stop the workouts during the period of reflection. Analyzing the previous two months and making adjustment must go hand in hand with diet and workouts. Continue the meal plan and workouts till you reach the goal weight.
So there you go, the 90 Day Weight Loss Challenge for anyone wanting to get in shape. Those who have successfully completed the 90-day journey can pat their backs, congratulate themselves, and feel proud of their achievement. You dreamt of a healthy life and had the will power and confidence to achieve it.
If you have benefited from the 90 Day Weight Loss Challenge, please share the article with others.
Link for the Fitneass 90-Day Weight Loss Challenge Meal Plan – https://drive.google.com/file/d/0B46k6UJYMS_DN1E3S1o3ODQ0SWc/view
Link for the Fitneass 90-Day Weight Loss Challenge Vegan Meal Plan – https://drive.google.com/file/d/0B46k6UJYMS_DZFlaVVhkVER3VVE/view
Link for the Fitneass 90-Day Weight Loss Challenge Workout – https://drive.google.com/file/d/0B46k6UJYMS_DWUVZQVBOcGJIUFk/view