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Build strength, lose fat, and feel your best—without spending hours in the gym.
This all-in-one fitness guide includes a 3-day per week total-body workout plan, an easy-to-follow nutrition guide with a built-in calorie and macro calculator, and a time-saving interval training program designed to boost metabolism and endurance. Whether you’re short on time or just want a smarter approach, this program gives you everything you need to take control of your health and fitness.
No fluff. Just results.
Each component of this program is built for real life—busy schedules, changing energy levels, and real-world goals. You’ll get strong, eat better, and train efficiently without burning out. It’s time to stop overthinking your routine and start making real progress.
Build strength, lose fat, and feel your best—without spending hours in the gym.
This all-in-one fitness guide includes a 3-day per week total-body workout plan, an easy-to-follow nutrition guide with a built-in calorie and macro calculator, and a time-saving interval training program designed to boost metabolism and endurance. Whether you’re short on time or just want a smarter approach, this program gives you everything you need to take control of your health and fitness.
No fluff. Just results.
Each component of this program is built for real life—busy schedules, changing energy levels, and real-world goals. You’ll get strong, eat better, and train efficiently without burning out. It’s time to stop overthinking your routine and start making real progress.
About The Workouts
This 3-day per week workout program is designed to build strength, support fat loss, and improve overall fitness in a time-efficient and sustainable way. You’ll train on Monday, Wednesday, and Friday, with each session focusing on total-body movements that hit all major muscle groups.
To ensure balanced development and adequate recovery, each day has a primary focus:
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Day 1 : Total with a Pull Focus – Emphasizes back and biceps, with supporting movements for the rest of the body.
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Day 2 : Total with a Leg Focus – Prioritizes lower body strength, with additional upper body and core work.
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Day 3 : Total with a Push Focus – Targets chest, shoulders, and triceps, along with full-body integration.
This rotation keeps your training fresh, manageable, and effective—especially for busy individuals or anyone looking to train smarter, not harder. Whether you’re a beginner or getting back into a routine, this program lays a solid foundation for strength and resilience
The Workouts!
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Fatloss Nutrition
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Interval Plan
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Welcome to Your Personalized Nutrition Calculator
This tool is designed to help you take control of your nutrition and align your eating habits with your fatloss goals—when you’re looking to lose fat or build muscle dialed in nutrition is a must. It plays a critical role in your overall progress, and this calculator simplifies the process of understanding your daily calorie and macronutrient needs.
How to Use This Guide:
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Start with the Basics
Enter your personal information in the highlighted cells: age, gender, weight, height, and activity level. These details help estimate your Total Daily Energy Expenditure (TDEE)—the number of calories your body burns in a day. -
Choose Your Goal
Select your goal (fat loss, or maintenance.) The calculator will automatically adjust your calorie target and provide suggested daily amounts for protein, carbohydrates, and fats based on your chosen goal. -
Track with Purpose
Use the macronutrient targets to guide your daily food choices. You can track your intake using apps like MyFitnessPal or Cronometer to stay on point. -
Make Adjustments as Needed
Your body will change as you progress. Revisit the calculator regularly to update your weight and activity level for the most accurate recommendations.
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Interval Training: A Complete Guide
Interval training is a form of exercise that alternates between periods of high-intensity effort and lower-intensity recovery. These sessions can vary in length, intensity, and type of exercise, but the basic principle remains the same—work hard for a set amount of time, then recover, and repeat. This method effectively boosts cardiovascular fitness, burns fat, and improves both aerobic and anaerobic capacity in less time than traditional steady-state cardio.
Why Choose Interval Training Over Traditional Steady-State Cardio?
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Time Efficiency: Interval training sessions are typically shorter but more intense, making them ideal for people with busy schedules.
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Increased Calorie Burn: You can burn more calories in less time, even during the recovery periods, and after your workout through the “afterburn” effect (EPOC).
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Improved Heart Health: Interval training improves both aerobic and anaerobic fitness, strengthening your heart and boosting endurance.
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Variety and Engagement: The alternating periods of work and rest keep the workout dynamic and engaging, preventing boredom.
This guide programs a well strctured, progressive 6 week interval plan that will allow you to burn fat, increase your aerobic capacity and get fit faster than traditional cardio methods.
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Consistency Tracker
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To-Do Calendar
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Habit Tracker
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