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Balanced Objects
Strength Training for Weight Loss.jpg

Ciara J

Goals

  • Healthy Exercise Habits

  • Feeling Great

  • Weight Loss

  • Muscle Building

  • Fit at 40💪

Equipment Availibile:

  • Planet Fitness Membership

Example Workout Schedule

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

30-Min Cardio

30-Min Cardio

Rest

Workout 4

Workout Programs 

November | 6-8 Weeks

M | Workout 1

T | 30-Min Cardio

W | Workout 2

T | 30-Min Cardio

Workout 3

S | Rest

S | Workout 4

Notes

  • Canadian Physical Activity Guidelines: minimum of 150 minutes of moderate-intensity exercise per week, or 30 minutes a day, five days a week. 

  • Cardio Workouts: Choose any type of cardio that you prefer. Walking, jogging, swimming, aerobics, dancing, rowing, indoor cycling, etc. Slowly build your way towards 30-60 minute sessions with a target heart rate goal of 50-85% of your maximum heart rate.

  • Mobility/Flexibility: Work on this as much as you have the time. Ideally, every other day to see improvements.

Downloads

The LYB LEAN program is a calorie-reduced, high-protein, low-carb diet plan with a 28-day meal-by-meal program, a 150-page printable e-book.

The LYB EATS Nourishment Program is a 4-week, balanced plan aimed at helping  individuals make positive, sustainable changes.

The LYB VEGE program is a 28-day, vegetarian/vegan, fat-loss meal plan with 150-page printable e-book, with quick and easy plant-based recipes.

A recipe book of high protein recipes aimed to help active individuals increase their daily  dietary protein to help with muscle growth & recovery.

A recipe book of low carb recipes aimed to help  individuals decrease their daily  dietary carbohydrate intake to assist in fat-loss.

This will give you structured meal ideas that already have pre-set calories so it makes it easy to choose what you eat each day. 

This worksheet will help you take these resources and help you use them to structure more personalized day-by-day meal plans. 

Resource Links

On-Demand

Workouts

Anytime, Anywhere

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