You will need: no equipment (light dumbbells are optional)
Focus: Full body fat loss, tone up muscles
Cardio HIIT level: beginner / advanced beginner, medium
Low body weight members (weight is too low compared to your height and age):15 to 35 min workout per day. Max 3 workouts a week. (check out Q&A below)
Average body weight or overweight members (weight is high compared to your height and age). Stay consistent; 30 to 50 min workout per day. 3 - 5 workouts per week.
More weight loss eating plan tips to combine with this program:
- Drink enough plain water during the day
- Eat eggs for breakfast, try calorie deficit, less heavy digested carbs like meat, bread, pasta....(this eating strategy is used in short term for members with hanging lower belly (a.k.a hormonal belly)
- Try half day intermittent fasting in 7 - 10 days (8 hour sleep + 10 hour fast + 6 hour eating window, eat normal portion). Remember your meal should have enough nutritions to nourish your body.
*** Average and low body weight members: NO NEED to have calorie deficit/fasting because your body has natural fast metabolism. However, trying low calorie deficit a few times can help reduce heavy bloated belly from foods and environmental stress.
- Cut back on refined sugar or any type of artificial sugar
- Keep healthy snacks around like nuts, seeds, fruits
- Don`t diet, eat healthy various sort of natural foods, keep limit.
- Chew slowly, you will get full faster, digest faster
- More proteins and veggies than carbs/whole grains
IMPORTANT: Be recovered for your sessions, consume adequate healthy proteins, get enough sleep regularly and listen to your body.
Begin with 1 video or do all as your strength levels/schedules. Rest 10 to 14 days before you start a new program
Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam ❤
