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.
- Throw away all junk food in the house
- You must meal prep the entire month
- Workout a minimum of 4 days a week
- Drink a minimum of 80 ounces a day of water
- Your spouse or significant other must buy-in to your goals
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Lose 25 pounds in a Month Diet
- Eat your ideal goal weight in grams of protein (If I want to weigh 150, eat 150 grams of protein) +- 25 grams.
- Track everything that goes into your body on My Fitness Pal or other calorie counter
- Eat less than 120 grams of carbohydrates a day (net-subtract fiber)
- 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)
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
Inclined Dumbbell Bench Press
Day #2: Back & Biceps
Wide Grip Pulldowns
Reverse Close Grip Pulldowns
Seated Cable Rows
Sets: 3 Reps: 10
Lower Back Extensions
Day #3: Shoulders & Triceps
Rear Delt Rows
Rope Triceps Extension
Dips (Bench Dips, Regular Dips, or Assisted Dips)
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,
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!
Personal Trainer/Sports Nutritionist