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Strength Training for Weight Loss.jpg

Nikita D


  • Muscle Hypertrophy

  • Weight Gain

  • Increase Strength

  • Ability to do Push-ups

Health History: 

  • N/A

Equipment Availibile:

  • Bands

  • Adjustable Dumbbells

Example Workout Schedule











Workout Programs 

July 2023

M | Workout 1

T | Rest

W | Workout 2

T | Rest

F | Workout 3

S |  Rest

S | Rest

February 2024

M | Lower Body 1

T | Upper Body 1

W | Rest

T | Lower Body 2

F | Upper Body 2

S |  Rest

S | Rest


  • 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, rowing, indoor cycling, etc. Slowly build your way towards 45-60 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.


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



Anytime, Anywhere

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