How to Lose a Ton of Weight in a Month!

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How to Lose a Ton of Weight in a Month!

Can Everyone Lose 25 Pounds in a Month?

No, It isn’t possible for everyone to lose 25 pounds in a month, however if you are 75+ pounds over weight if you follow these specific rules there is no reason why you can’t be like many of my clients who have lost 15, 20, and 25 or more pounds in a month. Note: I am not a doctor and you should talk to your doctor before starting any diet or workout program. 

The Rules

  1. Throw away all junk food in the house
  2. You must meal prep the entire month
  3. Workout a minimum of 4 days a week
  4. Drink a minimum of 80 ounces a day of water
  5. Your spouse or significant other must buy-in to your goals

Supplements Suggested

Opti-Greens 50

Opti-Greens 50 is a greens supplement that gives you 11 servings of vegetables, super fruits, probiotics, digestive enzymes, and more! This product will help you stay regular, and I’ve known folks who have lost 8 pounds in the first week adding this to their supplement regime.

Order here with free shipping.

Micro Factor 

The Micro Factor pack is the best thing to come to supplements since sliced bread. Wait, that didn’t make sense, anyway, Micro Factor is a “pack” of supplements that you take each day.

They include:

  •  Complete Multivitamin
  •  Antioxidant
  •  Fruits & Veggie Superfood Blend
  •  Essential Fatty Acids
  •  Probiotic
  •  CoQ10

This is everything that a dieter needs to ensure they are getting the key vitamins, minerals, and nutrients needed to maximize weight loss!

Order Now With Free Shipping!

Level-1 Meal Replacement Shakes

Level-1 Meal Replacement Shakes are designed to replace unhealthy meals, or expensive healthy meals with an easy to make, delicious shake. These shakes digest slow so they keep you fuller longer. They have 24 grams of protein and are low fat and low carb.

Order here with free shipping.

Royal Queen has been replaced with 1-DB Goddess!(women) or King (men) System

This system is three fat burners that help you burn fat 24 hours a day. They control appetite, eliminate cravings, burn fat, optimize thyroid function, control hormones, and even help you sleep better.
Order here with free shipping .


Lose 25 pounds in a Month Diet


  1. Eat your ideal goal weight in grams of protein (If I want to weigh 150, eat 150 grams of protein) +- 25 grams.
  2. Track everything that goes into your body on My Fitness Pal or other calorie counter
  3. Eat less than 120 grams of carbohydrates a day (net-subtract fiber)
  4. No sodas with sugar in it (Diet only)

Sample Meal Plan (1500 Calories)


Level-1 Meal Replacement Shake + Banana




Grilled Chicken (4oz) + Salad + oil and vinegar dressing


String Cheese + 1/2 Apple


Salmon (6 oz) + Broccoli + Brown Rice (1/2 Serving)

Post Workout:

Phormula-1 + Ignition 1/2 Scoop

Calories 1427

Protein: 126

Fats: 53.9

Carbohydrates: 96

This is a sample. If you follow this guideline and replace meats with similar meats, veggies with similar veggies, and carbs with similar sized carbs you will get nearly the same results!


Lose 25 Pounds in a Month Workout

Day #1: Chest

Dumbbell Flat Bench Press

Image result for dumbbell flat bench women

Sets: 5 Reps: 8-12 Increase weight if possible

Bosu Pushups

Image result for women bosu push ups

Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

Image result for inclined db bench press women

Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Image result for wide grip pulldown women

Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Image result for reverse grip close grip pulldowns girl

Sets: 3 Reps: 8-12

Seated Cable Rows

Image result for Seated Cable row

Sets: 3 Reps: 10

Lower Back Extensions

Image result for lower back extensions women

Sets: 3 Reps: 10


Image result for 21s exercise women

Sets: 3 Reps: 21


Day #3: Shoulders & Triceps

Lateral Raises

Image result for Lateral Raises

Sets: 3 Reps: 8-10

Frontal Raises

Image result for frontal raises women

Sets: 3 Reps: 8-10

Shoulder Press

Image result for shoulder press machine woman

Sets: 3 Reps 8-12

Rear Delt Rows

Image result for rear delt row pulley

Sets: 3 Reps: 10

Rope Triceps Extension

Image result for rope triceps cable pulldown

Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

Image result for bench dips women

3 Sets Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats






If you follow the above steps you can lose 10, 15, 20, or even 25 or more pounds in a month. Some of this weight will be water weight, but if you are eating unhealthy you are probably holding way too much water weight. The rest will be fat loss. It will take dedication and a lot of motivation but you can do it! I have had several clients hit this magical number in a month, and you can be just like them!


Questions? Let me know!

Comment below!


Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal Queen has been replaced with 1-DB Goddess!System Review

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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