2 Week Fat Loss Program For Busy People

​2 Week Fat Loss Program For Busy People

Program Guide - Read Before You Start!
​Welcome to Fitness Blender’s 2 Week FB30 Program, featuring 30 minute or less workout videos. Fun, fast, and effective, these workouts have the ability to change your life without requiring a significant amount of your time.

We know that many of our viewers have incredibly full lives – education to gain, families to raise, careers to juggle, and so on. As much as it’s true that you have to “make” time to exercise, you know all to well that it’s easier said than done. 

All this program asks of you is roughly 30 minutes of your day. We’re asking you to reserve just half an hour – 1/48 of your day – to push your own physical limits, to re-center yourself, and to boost your mood, your health, and your confidence. Don’t be surprised if you start this program and within a week feel your stress levels plummet. You’ll also notice your body firming up, your energy levels increasing, and likely the numbers on your scale dropping.

Commit to this 100%!
Whether you devote most of your time to your job, your schooling, or your family, stop and allow yourself to really realize how vastly you can improve the quality of your interaction and ability to delve into any of them with just thirty minutes of “you-time” daily in the form of this program. We guarantee you that you will never regret fully committing yourself to that half an hour or less.

We’ve listened to your goals – a healthy bodyweight and body fat percentage, lean muscle and a toned, fit body – and developed a smart and balanced plan that will help you reach your goals in an amount of time that completely eradicates all excuses. We’ve put together the most time efficient workouts to bring about changes in your body quickly, even if your schedule is incredibly demanding. We’ve rolled everything you need to lose body fat, build lean muscle, and get fit fast into a program that is completely manageable, making it less likely that you feel defeated and quit trying to make progress altogether. 

Work smarter, not harder: 30 minutes or less
We have combined the fat blasting science of high intensity interval training (HIIT), with the power of metabolism boosting strength training to make just half an hour of activity a day unbelievably effective. 

These short, intense workout sessions can be more effective for fat loss than over 90 minutes on a treadmill or elliptical, as long as you’re willing to push yourself. 

HIIT is physical activity so intense that it causes a metabolic disruption that results in a 48-72 hour delay in returning to a normal rate of expenditure, meaning that your body is still burning calories at an elevated rate hours after you’ve finished your workout. Strength training is the only scientifically proven way to boost metabolism around the clock; the lean muscle that you build requires more calories to sustain, making it easier to reach and stay at a healthy bodyweight. Women, don’t avoid lifting heavily; aside from the fact that we lack the proper hormone levels to “bulk up”, there are many associated health benefits of strength training that we can’t afford to miss out on.

What can you expect? More than just weight loss
This program coupled with a clean diet can lead to a weight loss of up to 2-3 pounds a week and a noticeable change in body composition and tone. However, following through with this program is about much more than the way your body looks or the number on the scale. Making time for this program is about making your own health a priority, despite time challenges. It’s about gaining endurance, balance, flexibility, and strength, in more ways than one. Don’t underestimate the power of a good workout!

What equipment will you need?
All you really need to do these workouts is a set of dumbbells – we use and recommend PowerBlock adjustable dumbbells but any will do. Kettlebells may make an appearance, but they can easily be substituted with dumbbells. There may be a few exercises that call for a bench or step, either of which can be easily improvised. Outside of that, you need comfortable shoes and clothing, and an optional workout partner and/or some motivating music.
 
What fitness level is this plan meant for?
Because these daily workout sessions are so brief, we have used intense routines in order to make the most of the limited time that you have to dedicate to exercise. The vast majority of people will find this program very challenging but doable, and also very easy to modify to meet their needs. Someone brand new to exercise may find this program too difficult due to the intense nature of the routines. While everyone has a different starting point with their weight, strength, and overall fitness capacity, this program is a very general plan that is suitable for most, so long as the participant is generally familiar with physical activity and moves at their own pace, making modifications when necessary.

Always feel free to slow down or step up the intensity or speed of repetitions in any given workout as you need to, and you can always hit pause and stop whenever necessary. Our strength training videos can easily be adapted to suit almost literally any fitness level by increasing or decreasing the weight being lifted. 

This program is meant for those with a general baseline of fitness and no injuries, medical conditions, or contraindications to exercise and/or working out strenuously.

Talk to your doctor before starting this program
We strongly recommend that you get medical clearance before attempting to complete this rigorous workout program. This program has been built for the general, healthy public and is not catered to any one individual. Exercise is inherently dangerous and not all workout programs are suitable for every individual or health condition; we advise that you get express approval from your physician before you tackle this challenging program.

Commit, and stick with it! 
This program works. We can say that without even the slightest flicker of hesitation or doubt. The only variable in whether or not these workouts will bring about results is whether or not you do them.

Thank you for trusting Fitness Blender to help you reach your fitness goals. Each workout program purchase helps fund website updates, additional features, hosting and site fees, and the creation of more free full length workout videos; thank you for supporting Fitness Blender.
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Sincerely, 
Daniel & Kelli Segars

How to Use This Program

Online Workout Calendar
Each day of the calendar holds your daily workout videos; click the day to expand the page for a description of what your workout entails, as well as a link to the day's workout video and a more in-depth description of each workout. Click the link to the workout and you will be taken straight to the video for that day, hosted on our website.

Important: Most Common Questions
Below we have provided a thorough list of questions that we have frequently encountered with our previous Fat Loss Programs; we find that we get asked a lot of the same fitness and weight loss questions over and over again – these also tend to be the questions that are most often answered (incorrectly) on the web. 

In this section we have answered just about every question we can imagine related to this program and working out for weight loss. Please read through this section before contacting us with questions, because we have likely already taken to the time answer your question in a more thorough way than would ever be possible in a personal email for our small team of two. Specific health questions related to personal scenarios are best saved for a physician, for reasons of safety and legal scopes of practice for personal trainers.

We want you to be armed with accurate information and knowledge. We have included what we hope is an exhaustive Q & A section where you can get all of your questions about losing weight and this program answered in one place. We are confident that you will find it helpful.

Before you start this program
We strongly recommend that you take the time to take several different “before” pictures prior to jumping into this program. Facing forward, from the side, and back are good angles to help you see the changes in your body as you make your way through this program. At this point you may also want to record your body fat percentage, circumference measurements, and/or bodyweight. If you stick with this program you can see a significant difference in your body shape, bodyweight, strength, energy levels and more. 

Modifying the workouts
Take liberty in adjusting these workouts to meet your needs. You can hold onto weights or wear a weighted vest for most of these routines in order to boost the calorie burn and the intensity. You can move slower or faster than us to make an exercise easier or harder and the strength training routines can also be as difficult or as easy as you like, depending on the amount of weight that you select. It is up to you to modify the details to make these workouts maximally effective for you; just remember to challenge yourself.

Sore muscles, rest days, & avoiding overtraining
With five challenging active days a week, this program is aggressive. If you start to feel as though you aren’t fully recovering between workouts or like a muscle group hasn’t fully healed in between strength sessions (for example if your quads are still very sore at a point when the schedule indicates that it’s leg day again) we encourage you to take an extra rest day and to wait another 24 hours before taxing those muscles again. You can always substitute a higher intensity routine for one of our lower impact workouts, returning to the same day of the program once you feel ready to tackle tougher ones again. It’s important to listen to your body and adequate rest (which will vary for each individual) is an important part of fitness. Check the Common Questions below if you have more concerns about overtraining and how to avoid it.

Using this program for mass gain
If weight loss is not a goal of yours, you should be aware that this program is excellent for firming up, building lean muscle, increasing endurance, agility and even flexibility. This plan is excellent for far more than simple fat loss or weight loss, so don't think that you need a different program if you don't want to lose weight or fat. If you don’t want to lose weight, you may find that you need to bump up your caloric intake in order to stay at the same weight. 

Though “fat loss” is in the title of this eBook, strength training plays a major role all through this program - it's one of the best ways to reduce fat and maintain a healthy bodyweight. If you want to focus on building significant muscle mass and size as well as fat loss with these strength training workouts, you can always bump up your weight to the point where you can only do 5-8 repetitions for each exercise. If you do customize the program like this, however many reps you choose to do, make sure that you're lifting heavily enough that the last 2-3 reps are very difficult to complete. 

Extra Credit for Faster Results: 
These workouts are just like they sound; extra credit, and 100% optional. We know that you sought out this plan because you’ve got a tight schedule that allows minimal time for exercising, but we also know that sometimes both your schedule and your motivation levels might lend themselves to a bit of extra time working out. These optional workout challenges are a way to step up your fat burn and lean muscle building, meaning that you will see results faster. Don’t feel bad if you can’t complete these extra challenges, keep in mind that they are just that - extra. In other words, in the instance that you want a higher calorie burn and an extra challenge, we’re happy to provide it.

Optional Workout Days & Recovery Days
The “Optional” workout days on the calendar are instances when we will list optional workout videos that you should also view as a sort of “extra credit” in terms of caloric expenditure. Please do note that these workouts have been carefully selected to be training types and intensities that are easy on the body, and that wont cause any excess physical stress or interfere with the body’s healing progress from the regularly scheduled workouts from the week before. It’s important that you don’t skip these workouts to instead replace them with any kind of HIIT or strength training. If you’re really tired, overly sore, or just lacking in time, you can forgo these workouts. Rest is an important part of fitness; if you feel like you need it, take it.

Not seeing results?
If you have a goal of weight loss and you’ve been following the plan but your scale hasn’t budged, don’t panic, but do check your diet. If you are working out and not seeing a change, your diet is highly likely to blame. 

Remember, while physical activity is incredibly beneficial for the health of your body and effective for burning off calories, it is not a free pass to overeat. Also keep in mind that it's not all about the number on the scale; try not to get so caught up in bodyweight that you lose sight of what you're actually doing; improving the health of your body.

Get started now
Jump into this program whole heartedly, telling yourself that you will stick to it, and that you will without a doubt complete this challenge. Don't overthink it; start right now.
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What should I do once I finish this program?
For best results, it's ideal to switch up your training often. You could repeat this program 1-2 times before moving onto another Fitness Blender program. Don't wait to make a plan to stick to; don't lose the motivation or momentum you’ve built from completing this program.

Common Questions

How do I get to the workout videos for this program?
Each day of the calendar expands to share your daily workout plan; the workout title are a hyperlink to the video on our website; click the title and it will take you to exactly where you need to be.

Do I really have to get a medical release or talk to my doctor before I start this program? 
Because the workouts in this program are so physically demanding and because it is a general program for healthy individuals with no contraindications and not built or customised for any one individual in particular, it is our strong recommendation that you get medical clearance for vigorous exercise before you begin this program. This is not a personalised workout program and since there is no consult between Fitness Blender and the participant, your physician is the only one who can advise as to whether or not this program is appropriate for you.

How many pounds will I lose doing this program?
Your ideal average rate of weight loss should be around 1-3 lbs a week. There may be some weeks where you drop more than that, and some weeks when you lose less. If you were to lose 1-3 lbs a week, and stick with one of our plans for a full 8 weeks, you could lose 8-24 lbs.

Losing any faster than that is not recommended as it likely means that you are not taking in enough calories, or that you are setting yourself up for a likely case of burnout. A loss of 1-3 pounds a week also does not throw the body’s metabolism into a tailspin that makes it less willing to burn calories efficiently.

Even if you are anxious to get faster weight loss than that, try to keep the larger picture in mind, and don’t sacrifice long term weight loss and health for immediate, drastic results that will more likely than not only be temporary.

What if I’m not trying to lose weight and instead just want to become more fit or gain muscle?
The workouts in this program are designed to help build lean muscle mass – while that isn't the only focus of this plan, it is definitely an important part of it (building muscle is one of the best ways to burn fat faster). 
When you want to become more fit without dropping weight, you need to be aware of calorie balance in terms of both expenditure and consumption. You will need to pay attention to the amount of energy that you are using (calories burned) and the number of calories that you will need to eat in order to make sure that you aren’t creating a deficit that would result in weight loss. Exercise is necessary and essential for good health, even if weight loss is not a goal, and this program is as effective for gaining muscle tissue as it is for burning fat.

Is it okay to skip a scheduled workout in this program if I did some other kind of exercise on that day? 
Yes, it is completely okay to substitute one of our workouts for some other kind of activity. For example, if you have a long hike planned on the same day that you are supposed to do one of our cardio workouts, by all means sub out the workout in the video for the exercise that gets you out & about, moving on your own.
This program is a great guideline to follow but you are going to have to listen to your body, consider your schedule & regular activities, and use common sense to customize this routine to fit your lifestyle and fitness needs.

One of the most important parts of an exercise program is the exerciser’s likelihood of adherence – if you are rigid with yourself and don’t allow wiggle room for activities that you enjoy, you’re not likely to stick with it. We want you to learn to listen to your body and enjoy exercise and the way working out feels, so do what you need to in order to feel that way as you complete this program. If you do skip one of the program’s scheduled workout days, just start right back in on the day that you missed the next day – don’t skip any of the days of the program.

I completely missed a day of workouts, what should I do?
If you missed out on a day or two of the program, start back up into your habit by jumping right back in where you left off, completing the workout of the day(s) that you missed – don’t skip any of the scheduled program days by jumping ahead to the day that you “should” be on. You also should not attempt to squeeze the workouts from multiple days into one day – this would be overkill and you run the risk of burning yourself out or making yourself vulnerable to injury.

How can I lose fat on/around my ________?
It is impossible to spot reduce fat and anyone who tells you different likely has a gimmick or product that they are hoping to sell you. Genetics play a part in deciding how the body is shaped and where it gains extra weight and fat, but exercise can make a huge difference. Instead of focusing on the individual zones that you want to lose fat from, concentrate on reaching a healthy bodyweight and lowering your overall body fat percentage.

When you focus on lowering overall body fat, your entire body, including the areas that you wish you could spot reduce, will shrink, lose fat content, and/or firm up overall. In time, and with consistent healthy eating and exercise, your trouble zones will take care of themselves.

How soon into the program will I start to see changes in my body or on the scale? 
If you diligently follow the program, you will start to notice changes in your body composition in as little as two weeks. If you couple your exercising habit with healthy, moderate eating practices, you will notice even more drastic changes, faster.

In addition to taking the Fitness Blender Physical Fitness Test, you may also want to use a tape measure or body fat percentage test to assess your body and/or record your starting place. Muscle weighs slightly more than fat, and sometimes if changes are not initially showing up as drastically as you would like them to on the scale, it can be encouraging to see that you are toning up & losing inches.

The workouts are too hard for my fitness level
Keep in mind that with any of these workouts, you are very much encouraged to go at your own pace; you can always take longer or more frequent breaks, do fewer reps, or move at a slower pace. 

Some of the workout videos in this program are very physically challenging and not meant for beginners or those who are deconditioned, making it important to listen to your body and adjust the workout to make it work for you and your fitness level.

It is not unusual for there to be some amount of discomfort in exercising and pushing yourself physically (raised heartbeat, sweaty brow, breathing hard in attempt to take in more oxygen, etc.) but you should also listen to your body in that when it tells you to “stop” like it means it, you should comply.

It takes a little time and practice to learn to read your body’s signals and figure out how far you can safely push your own boundaries. This is yet another reason why it is so important to get your doctor’s approval and medical clearance before starting any workout program.

It is important to push yourself but it’s even more important to realize that at any point during any workout, it is okay to stop and catch your breath. Just make sure that you jump right back into the routine as soon as you can.

The workouts are too easy for me
There are many easy ways to make a workout routine more challenging, including wearing a weighted vest or holding onto dumbbells during the exercises, moving faster than we are in the video, and increasing the weight that you are lifting. If you are finding the routines too easy, you may also want to check your form as you may be doing the moves incorrectly, or accidentally “cheating” and doing the exercises with improper form, which often makes the move less challenging.

I’m injured, recovering from an injury, pregnant, have a health condition, severely overweight, etc. 
Your personal physician or health care provider is the only one who can tell you whether or not a program is appropriate for you. It is out of the scope of practice (illegal) for a personal trainer to prescribe exercise or diagnose, especially for those with contraindications. In addition, Fitness Blender does not have any of your health history or other important details that would be crucial to making smart decisions regarding what exercises might be helpful or harmful to you. The safest bet is always talking to your physician.

Can I do more exercise in addition to this program? Can I do additional HIIT? 
Extra physical activity will likely not do any harm and may even speed up your results, as long as it is low impact. High intensity interval training and/or strength training, on the other hand, does require some time in order to let the muscles heal – with that in mind, we advise against doing any additional high impact or lifting workouts while you are doing this program.

On days where my schedule is hectic, is it okay to break the workout videos apart into two separate workouts? 
Breaking any one of the workouts up throughout the day is completely fine. In fact, breaking the routines into separate sections done intermittently through the day may end up burning more calories than if you do just one long session. Just make sure that you warm up and cool down properly each time you begin & end.

Do I have to do a warm up before every workout?
Doing even just a few minutes of a warm up is an excellent way to prepare your body for the workload ahead. It helps to increase your circulation, warm your muscles, and reduce the shock on your system that can occur when you go from inactivity to strenuous activity suddenly. It is a great way to protect yourself from everything from excessive cardiovascular stress to muscle strains.

Some of our workout videos include a short warm up session and others do not. On days where you are doing a workout video that does not have a warm up or cool down period built into the routine, we will direct you to one of our warm up or cool down videos.

How do you calculate calories burned for each workout, and why is there such a wide range in the estimates? 
To get calorie burn estimations we consider the difficulty of the exercises, the length of the workout, the gender and fitness level of the participant, size of muscle groups engaged, cardiovascular demand, intensity, and the effect of intervals, as well as many other factors that are present in each routine. 

Though we try to be as accurate as possible, these figures are for estimation purposes only and each person will burn a different amount of calories depending on a complex set of variables.

That is why there is so much range in each estimate – weight, fitness level, exertion level, gender, one’s proficiency at a specific exercise or workout, lean muscle mass, and age are just a few of the many things that influence each individual’s actual burn. We estimate that well over 90% of the population will fall into our estimation ranges.

I am not losing weight, what am I doing wrong?
If you have been attentively following the workout program for more than 3 weeks and are not seeing changes in your scale weight, it is very likely that your diet is the culprit.

A lot of people erroneously believe that a workout is a free pass to eat whatever they like. As nice as that would be, it’s just not how it works.

Here’s one way to put it in perspective in terms of calories consumed & calories burned exercising; take note of the calorie estimations for each of the Fitness Blender workout videos that you do as part of this program. For instance, it takes a lot of time, sweat, and hard work to burn 300-500 calories.

Now think of the snacks and meals you eat, and how quickly extra snacking adds up to the same amount of calories. Being aware of how hard it is to expend that same amount of energy that is so easy to consume can help remind you that you need to be mindful of both creating a caloric deficit, and of keeping that deficit throughout the day while you are making your food choices.

On the flip-side, there are many other things that you should be looking at to determine whether or not you are making “progress”.

For example, if you have been following the plan as instructed, it’s highly unlikely that you have not made changes in your body’s measurements (inches lost), body fat percentage, strength, or cardiovascular endurance.

Do yourself a flavor, especially if you are brand new to exercising, and don’t define “success” as weight loss and weight loss alone, because being active and physically fit has many more rewarding benefits than just the number on the scale.

Is this a program for men or women, or both?
This is a workout program for both. Gender specific workout routines are really not necessary and tend to facilitate the breeding of the misinformed concept that our bodies are different enough that one set of exercises works well for women while another works better for men.

What if I don’t have the equipment one of the routines asks for?
If you are serious about replacing a gym membership with home workouts, you should invest in these simple pieces of equipment (the same equipment that we use in the routines that make up this program): a set of dumbbells or resistance bands, and a good exercise mat.

If a routine we have used in this program requires a piece of equipment that you do not own, you can sometimes get a little creative in order to make it work anyway. For example, if you don’t have a physioball you could use a bench (or even a table – I have been known to do chest presses lying on our coffee table in the living room). Depending on your strength & fitness level, dumbbells can be replaced by cans of soup, or inexpensive, easily stored resistance bands. A medicine ball or kettlebell can for the most part be replaced with a dumbbell, and so on.

Whatever you do, don’t balk at any routine in this workout plan just because it uses a piece of equipment you don’t have. There are always easy modifications that allow you to use another option. You could even pass on a routine completely if you wanted to and search our extensive database of full length workout videos in order to find one that has the same focus in terms of muscle group or training type, but without the piece of equipment you are missing.

Most of our exercises and routines are also dynamic enough that even if you were not able to add in the challenge of extra resistance as called for, you would still be getting a good workout.

I don’t want to “bulk up”, should I do these workouts?
Definitely! Fitness Blender is hoping to help bust the myth that regular strength training leads to a physique like that of The Hulk. Strength training leads to increased bone density, a higher metabolism (muscle burns more calories than fat), more graceful aging, and improved coordination, balance, and mood – just to name a few of the many perks.

Women especially tend to shy away from lifting weights for fear of adding unwanted mass, but in doing so end up cheating themselves out of the only scientifically proven method of raising the body’s resting metabolism – building lean muscle.

The videos in this fat burning workout program will not make women bulk up – particularly not without supplementation.

If I am still very sore from my last day of working out, should I skip a workout? 
If you are really sore from a previous workout, you can always pause in your progression in the program and skip another rigorous workout, instead taking a day of rest and light stretching, or choosing one of our low impact workouts instead.

After a day of rest, just start right back in on the same day that you left off – no need to rush ahead and skip any workouts just to stay on any perceived schedule. Each day of this program is important, so do your best not to skip any of them.

What are the signs of overtraining? How do I avoid overtraining?
While this program has been carefully crafted & designed with safety in mind, overtraining is still something that you should be aware of – particularly if you are brand new to exercise or doing a lot of additional physical activity outside of this plan. 

Signs of overtraining include mood swings, fatigue, loss of appetite, muscle aches, sleep disturbances and being unable to keep up with physical challenges that you can usually conquer (i.e. you suddenly aren’t able to lift as much during a strength routine or push as hard during a HIIT workout). Overtraining is dangerous and can lead to increased risk of injury and/or illness (due to resulting suppression of the immune system). If you think you might be overtraining, stop all rigorous physical activity and talk to your doctor immediately.

What is the difference between regular cardio and HIIT cardio?
High intensity interval training, or HIIT, is a type of interval training that requires intense, 110% exertion for relatively short periods of time. Research has shown it to be more effective than longer, sustained effort workouts for higher calorie burn, and more rapid increases in endurance. We have used HIIT a lot in this 30 minutes or less workout plan, because of it’s ability to bring about results in less time. 

Lower intensity cardio still has its place in a fitness plan however, and it is ideal to use a combination of regular cardio and HIIT in a workout program.

Why is strength training important in fat burning weight loss plans like this one? 
Building lean muscle is the only thing that will increase your overall resting metabolism (contrary to what you may read on the back of weight loss products).

When you build muscle, you burn more calories even while you are resting, which puts the odds in your favor for becoming and staying lean. If you are trying to get lean and stay lean, you want muscle content on your side. When you use just cardio training to lose weight, you run the risk of slowing your metabolism, which can make it much harder to lose weight and keep it off.

Aside from the importance of building muscle for weight loss, strength training also has an extensive list of health benefits that you don’t want to miss out on by doing just cardio or any other kind of single fitness training method.

I want to get fit but I don’t have to time to make this much of a commitment, what should I do? 
Make time. Your own fitness should always be a top priority, for far more than superficial appearance and vanity driven reasons; exercise is your means to a long, healthy, happy life.

We know that it is easier said than done, but think of it this way: the more things in life that you have going on, and the more people that depend on you – the more that you need to be fit and healthy to keep up with it all. When you take care of yourself first, you are better able to do those things & be there for those loved ones.

Remember, you can always do these workouts at separate times of the day. Waking up earlier, doing the routines on your lunch break, or cutting out some TV or web-carousing hours are just a few of the many ways that you can make time for these routines in your day. 

Whatever you do, don’t waste any of your precious energy on crafting excuses not to follow through with intentions to workout.

What weight loss supplements or protein supplements does Fitness Blender recommend? 
None! Weight loss supplements are an ineffective, short-term solution – at best. They can be downright dangerous and are not the way that you are going to reach and maintain a healthy bodyweight.

Protein supplements are not necessarily a must have, as you can get all of your body’s needs from smart, whole food choices. Many Americans actually get too much of it from their regular diet.

Focus on getting your nutritional needs from the foods that you eat and your overall health and chances of losing weight will drastically improve. Steer clear of products that promise fast results or like-magic outcomes as they likely won’t work and even if they did, the results would almost absolutely not be long term or via healthy methods.

Why combine so many different types of training in one plan?
Variety is fantastic when it comes to trying to see fast changes in your fitness, weight, or body composition. With so many Fitness Blender workout videos to choose from, you will never have any shortage of options & this program allows you to take full advantage of that.

Variety keeps your brain and your muscles from getting bored and burning out of the program.
How much weight should I be lifting during these workouts?

Choose a weight that you can control, but that becomes difficult to lift by the last few repetitions. Never sacrifice form for a heavier weight, as you will only sabotage your progress anyway. Woman - don’t steer clear of heavier weights out of fear that you will gain size, it is incredibly unlikely to happen without supplementation.

If I don’t change my diet while I am doing this, can I still lose weight? 
Yes, but your overall rate at which you lose will be much slower with exercise alone than it would with the combination of both exercise & diet. Try to do everything you can to see big results from this program by adapting your eating habits as well as adhering to the workouts.

I lost some weight when I started but all of the sudden the scale wont budge – what’s happening? 
First, check your diet. You may be overeating and canceling out the calories that you’re burning with your working out.

Also take a good look at your eating habits. Make sure that you are not skipping meals and that you have an ideal balance of carbs, fats, and proteins (roughly 60/20/20).

If you are doing all of the workouts as the program has instructed and you have not seen a change in scale weight for 10-14 days, your diet is likely to blame.

On the flipside, it could just be water weight from a salty meal, or even hormones. Whatever you do, don’t panic, just keep working out and keep eating healthily and in moderation. Remember that there are other ways to measure your progress other than just your bodyweight (body fat percentage, endurance, etc).

What equipment do I need to do this program and what happens if I am missing a piece or two? 
We largely use bodyweight exercises for this program, but we also use dumbbells (or resistance bands), and kettlebells (which can be replaced by dumbbells). There are some points in some routines where it would be helpful to have some kind of bench in order to perform an exercise; a physioball or coffee table will also work.

What do I do when the program is over?
When the program is over, you can either start back over at the beginning, or try another one of our structured workout programs in order to keep challenging yourself. 

The most important thing is that you realise that just because the program is complete doesn’t mean that your exercising is over. 

If you follow our plan and eat healthy, you will without a doubt see results in the form of weight loss, lean muscle gains, boosted energy levels, better moods, a drop in body fat, or increased flexibility. Use your success- your loss in inches and pounds and your gains in strength, endurance and energy, as motivation to fuel your lifelong exercising habit.