LOSE WEIGHT+ GET ABS IN 3 weeks (beginner medium)

• Duration: 30 days
• Location: At Home
• Workouts per week: 3 - 4
• You will need: Yoga mat
• Focus: Full body
• Cardio HIIT low impact level: beginner / advanced beginner

This program targets your full body: burn fat, lose weight, get abs. 

Low body weight members (weight is too low compared to your height and age):15 to 35 min workout per day. Max 3 times a week. (check out Q&A below)

Average body weight or overweight members (weight is high compared to your height and age). Stay consistent; 30 to 50 min workout per day. 3 - 5 days per week.

More weight loss eating plan tips to combine with this program:

- Drink enough plain water during the day

- Eat eggs for breakfast, try calorie deficit, eat less heavy digested carbs like meat, bread, pasta....(this eating strategy is used in short term for members with hanging lower belly (a.k.a hormonal belly)

- Try half day intermittent fasting in 7 - 10 days (8 hour sleep + 8 hour fast + 6 hour eating window, eat normal portion). 

*** Average and low body weight members: NO NEED to have calorie deficit/fasting because your body has natural fast metabolism. However, trying low calorie deficit a few times can help reduce heavy bloated belly from foods and environmental stress

- Cut back on refined sugar or any type of artificial sugar

- Keep healthy snacks around like nuts, seeds, fruits

- Don`t diet, eat healthy various sort of natural foods

- Chew slowly, you will get full faster, digest faster

- More proteins and veggies than carbs/whole grains

IMPORTANT: Be recovered for your sessions, consume adequate healthy proteins, get enough sleep regularly and listen to your body.

Begin with 1 video or do all as your strength levels/schedules. Rest 10 to 14 days before you start a new program 

• How long does it take to see the results? Results depend on your goals. For example if you set your goal is to get round, and firm booty, you can see results in a couple of weeks. If you set your goal is to grow bigger bubble butt, fuller hips, for some people it takes months, others might take years to reach their goals. That’s why it is called a fitness journey, we work to maintain being fit and healthy for life.
• Should I do all the videos recommended in a day or just pick one? Try your best to complete all the workouts listed for each day. Rest whenever your body needs but challenge yourself to catch up with the level recommended
• When is the best time to workout? The best time to train your abs is in the morning. For cardio, HIIT, fat loss and booty gain it is better not 2 hours before bed time
• How much is the rest time between each video? 5 to 10 minutes
• Can I workout during menstruation? As long as you feel good, go ahead, if the flow is heavy, try yoga and stretching instead or just rest
• I’m too skinny, which workout to gain weight? For effective weight gains and lose lower belly fat, reduce bloating: divide your meals in small portions, stick with natural healthy proteins and carbs choices, sugary foods are not ideal before workouts, less cardio/HIIT
• I’m over weight, which workout to lose weight? For effective fat loss and weight loss: try half day intermittent fasting, eat healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body.
• Is the breast lift program reduce or make the boobs bigger? The program will help burn the fat around your arms, armpits, bra and boobs area, tone and lift up your breasts, make your boobs looks more round and perkier.
• It’s too hard for me, what can I do? Take more short breaks, reduce training time and repetitions. Remember to challenge yourself to catch up with the routine recommended
• It’s easy for me, better options? Youtube programs are composed suitable for all fitness levels. More intense training with equipment and difficulty levels on InShape App
• My muscles feel sore the next day, should I continue with the schedule? No. Give yourself an extra day off to complete recover before starting new workout. However if for example your booty is sore today, you can switch to upper body or abs then it can be done without any additional rest.
• Should I wear bra during chest workouts?Yes, wearing a good sport bra, with no pushup will support your muscles during the movements, with and without weight training. It also helps support your chest against gravity during cardio/hiit. However, let your skin breathe while you sleep. Stretching is optional.
• What is half day intermittent fasting for weight loss and lose belly fat?If your day begins at 7 am, you can workout when you wake up, drink enough water and have your first meal at 13 or 14 pm.
  The meal should be light carbs, with proteins, or salad. Enjoy your snack with fruits 1 or 2 hours later.
  Your dinner should be around 4 or 5 hours before bed time (bed time is 23 pm, dinner should be around 18 pm or 19 pm). The dinner should have full nutrition including carbs, proteins, vitamins and mineral.
  And that meal is your main source of energy for the next day’s workout and activities
  
• How not to lose booty gains while you focus on abs?Obviously to get abs we slow down proteins and carbs intake, it affects your gains.
  My advise is to focus on what priority for your look is. Get abs, lose fat first, then grow booty if you are overweight.
  If you have low body weight with bloated belly, focus on weight gains first because there are abs exercises in my Booty programs too, it's just not as priority as in weight loss programs.
  Trying to balance both lower and upper body, split your workout schedules equally.
  It is best to train weekly workouts, although it depends on personal favorite.
  
• How to effectively lose oversized breasts?Your breasts are made from fatty tissues, underneath your breasts are chest musclesTo lose oversized breasts, lose weight (lose fat) + workout to firm up and lift saggy skin
  Combine cardio/HIIT upper body + breast lift workouts
• How to effectively grow bigger boobs?Your breasts are made from fatty tissues, underneath your breasts are chest muscles
  To grow bigger boobs, gain weights (gain healthy body fat) + workouts to build and grow chest muscles
  Gain weight without working out:you may experience sagging breasts, you may need to build chest muscles to hold your breasts firmly
  Workout without gaining body fat will lead to bulking chest with muscles (or manly chest)