Many people would like to lose weight. Unfortunately, they often never end up doing so because they buy into fads, quick fixes, or “magic pills”. Dropping fat doesn’t have to be hard, but there are no easy, overnight solutions, either. If you’re willing to commit to a 3 month weight loss plan, you can all but guarantee the number on the scale will drop, your belt size will shrink, and you’ll be proud of what you see in the mirror. Here is a 3 month weight loss plan you can follow.
Before You Get Started – Consistency Above Everything
There are many different choices you could make when you want to lose weight. This article will give you a 3 month weight loss plan with recommendations for diet, exercise, and supplementation, but there is something more important than any of those – consistency. The biggest problem many have achieving any fitness goal is that they don’t stick to any one thing long enough to see results.
Everyone has seen “that guy” (or girl) who hits the gym gung ho and motivated to make gains on Monday, only to have fallen off the wagon and be skipping workouts by Thursday. If you really want to lose weight, the most important thing you can do is actually work your plan day-in and day-out. This doesn’t mean you have to be perfect, as nobody is. But you have to actually stick to the plan, get it right most of the time, and ensure you’re in it for the long haul if you really want to see results. Fitness is a lifestyle choice not a means to an end.
Next in Line – Find a Solution that Works for You
The next important element you need to implement after consistency is to remember to do what you will actually do. People too often make the mistake of thinking that if they want to lose weight, that they have to eat a particular way or do one specific sort of workout. If it ends up being something you hate, you’re never going to stick to it, regardless of your discipline and motivation. And if you can’t stick to it, you can’t have consistency.
For example, you know you’re going to have to change your eating habits. And you’re going to be given certain guidelines that you’ll have to abide by if you want your caloric and macronutrient intake to be in line with a 3 month weight loss plan should look like.
However, if you were told you had to eat paleo, yet you absolutely hate the idea of eating strictly paleo, then it’s going to make you miserable. The longer you’re miserable, the greater the chance you’ll fall off the wagon later. You’re way better off picking a solution that fits within the recommended guidelines, but is something you know you’ll actually do for the long term. Know that this goes for all aspects of the weight loss process – diet, working out, etc.
Getting Your Diet on Point
Now that you have the “big picture” mindset elements down, it’s time to actually get started on the processes you need to lose your weight. The first thing you naturally have to do is get your diet on point. This means taking in the appropriate ratio of macronutrients while reducing overall caloric intake.
While there are many complicated methods you could use to calculate daily caloric intake, it’s best to keep it simple. Take your desired bodyweight in pounds, multiply it by 10, and that’s how many calories you should take in per day. Then multiply your desired bodyweight by .75 for grams of protein daily. After that, split your remaining calories between carbs and fat. When calculating your figures, don’t forget that protein and carbs have 4 calories/gram, while fat has 9 calories/gram.
So for example, say your 3 month weight loss plan was designed to help you drop down to 165lbs. Your figures would be as follows:
- Daily calories = 1650 (165lbs x 10 calories/lb)
- Daily protein in grams = 124 (165lbs x .75g/lb = 123.75g rounded up to 124g)
- Daily calories from protein = 496 (124g x 4 calories/g)
- Remaining calories split between carbs and fat = 1154 (1650 – 496)
- Daily carbs in grams = 144 (1154 calories / 2 / 4 calories/gram = 144.25g rounded down to 144g)
- Daily fat in grams = 64 (1154 calories / 2 / 9 calories/gram = 64.1g rounded down to 64g)
When all is said and done, if you wanted to drop to 165lbs, you’d want to take in 1650 calories per day, 124g protein, 144g carbs, and 64g fat. Truth be told, while eating “healthy” options would obviously be the better choice, you could even include foods normally considered “bad” for you. As long as you consistently stick with these daily guidelines for the long term, you’ll lose weight. That said, for overall health and efficient dieting make sure to moderate bad foods.
Time to Train
If you’re going to be serious about a 3 month weight loss plan, you need to have a solid workout program in place. Many might recommend a very hardcore program full of intervals, intense circuit training or the like. However, a better approach is one that will allow you to progressively get stronger and potentially build some new muscle. After that, you’ll want to utilize cardio for recovery and to burn a few extra calories.
Here’s what an example could look like:
Monday – Upper Body (vertical push/pull emphasis)
- Overhead presses – 3-4 sets x 6-8 reps
- Weighted pullups or pulldowns – 3-4 sets x 6-8 reps
- Dips – 2 x max reps
- Barbell curls – 3-4 sets x 8-10 reps
- Pushdowns – 3-4 sets x 8-10 reps
Tuesday – Lower Body (quad dominant)
- Squats – 3-4 sets x 6-8 reps
- Split squats – 3-4 sets x 8-10 reps (each side)
- Leg curls – 3-4 sets x 8-10 reps
- Leg extensions – 3-4 sets x 8-10 reps
- Single arm dumbbell swings – 3-4 sets x 8-10 reps (each side)
- Standing calve Raises – 3-4 sets x 8-10 reps
Thursday – Upper Body (horizontal push/pull emphasis)
- Bench presses – 3-4 sets x 6-8 reps
- Barbell rows – 3-4 sets x 6-8 reps
- Lateral raises + wide grip low pulley rows (pulled to chest) superset – 3-4 sets x 8-10 reps each
- Hammer curls – 3-4 sets x 8-10 reps (each side)
- French presses – 3-4 sets x 8-10 reps
Friday – Lower Body (hip dominant)
- Deadlift – 3-4 sets x 6-8 reps
- Leg press – 3-4 sets x 8-10 reps
- Reverse lunges – 3-4 sets x 8-10 reps (each side)
- Leg curls – 3-4 sets x 8-10 reps
- Seated calves – 3-4 sets x 8-10 reps
In addition, do 2-4 cardio sessions per week. Alternate between 45-60 mins of slower cardio and aerobic work for as fast of a pace as you can maintain for 15-20 minutes. You can utilize any cardio machine or activity you like. Try to perform cardio after weight training, or on days when you don’t lift. However, try to give yourself at least 1-2 full days off (no weights or cardio) per week.
Should You Supplement?
You may wonder if your 3-month weight loss plan should include supplements. The issue that can arise when taking supplements too early in the game is that it can be easy to fall into the mental trap of thinking that supplements can “make up for” poor habits.
For instance, it’s not uncommon to see someone thinking it’s “ok” to eat entirely too many calories while taking a fat burner. Or think that as long as they’re taking a protein shake, they don’t still have to get adequate protein from “real food”.
Another trap that can be easily fallen into is accidentally taking in a lot of extra calories that don’t get accounted for. For instance, say someone felt their workouts would benefit from taking a pre-workout drink, then a post-workout bar or shake. That could easily add up to an extra 500+ calories. If that 500+ calories isn’t deducted from their daily totals, it could totally skew everything. In the 165lbs example above, it’d increase daily calories by 30%.
Your best bet is to stay as supplement-free during your initial 3 month weight loss plan as possible. This will force you to create better base diet and exercise habits, and limits any potential mistakes you might make. If you want to add supplements into the mix later on, you’ll be better poised to do so.
A 3 month weight loss plan doesn’t have to be complicated or hard, but it does have adhere to certain overall guidelines. Put yourself in a caloric deficit, take in the right macros, and use a workout program that will allow you to build strength and muscle. Add in some extra cardio, and you’re set. Make choices for all of the above that ensure you’ll not just do everything, but do it for the long haul, and you’ll soon be experiencing the weight loss you’re looking for.