Measurements

Log your Measurements in the FASTer Way To Fat Loss program guide: 

bust, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos. 

Send them to your FASTer Way To Fat Loss Coach.

Fill out the waiver and liability form in addition to the New Client Assessment if you have not participated in one of my programs previously.


 
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DAY 1

Low Carb + Speed Burst Day

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

Speed bursts

  • Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.
  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 10 minutes. 

10 minutes of low intensity cardiO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


 
 

DAY 2

Low Carb + Speed Burst Day

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

STOMACH VACUUM WITH A TWIST:

5 SETS OF 20 TWISTS (10 ON EACH SIDE)

Speed bursts

  • Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.
  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 10 minutes. 

30 minutes of low intensity cardio

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).


 
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DAY 3

Regular Calorie Day + Strength Training

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

LEGS

Goblet squat with weighted object: 2 sets of 12-15 reps 

Walking lunge: 2 sets of 10 reps

Calf raises: 3 sets of 15 reps

CHEST

Dumbbell vertical chest press: 2 sets of 8-10 reps

Dumbbell fly: 2 sets of 8-10 reps

SHOULDERs

Arm circles: 30 seconds (small, medium, large)

Seated side lateral raise: 4 sets of 15

Military press: 4 sets of 15 reps

Front dumbbell raise: 4 sets of 15

5-10 MINUTES OF WALKING TO COOL DOWN


 
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DAY 4

Regular Calorie Day + Strength Training

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

STOMACH VACUUM WITH A TWIST:

5 SETS of 20 twists (10 on each side)

BACK

Bent-over Row: 2 sets of 8-10 reps

Push-Ups on Knees: 2 sets of 8-10 reps

BICEPS

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • Consider a trip to the sauna 
  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga

 
 

DAY 6

Training Day Calories + Leg Day

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

LEGS

Dumbbell Goblet Squat: 4 sets of 15 reps 

Dumbbell Deadlift: 2 sets of 8-10 reps 

Weighted Lunges: 4 sets of 12-15 reps

Step Up: 2 sets of 8-10 reps 

Calf Raises: 2 sets of 8-10 reps

Leg Raises: 2 sets of 20 (6 inches off the ground)

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 7

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga