Step 1
Cut back on the high-fat, high-sodium, high-sugar foods and reduce your daily intake by 250 calories to create a deficit. Eat clean sources of carbs, fats and protein such as chicken and turkey breast, fish, eggs, low-fat dairy, fruits, vegetables, whole grains and beans. Avoid fast food, commercial baked goods, frozen dinners and processed meats.
Step 2
Drink water as your main source of liquid to save yourself calories and to hydrate your body. Aim for at least 10 cups a day and drink it ice cold to give your metabolism a slight boost. Refrain from drinking beverages that are high in sugar and calories like fruit drinks, flavored coffee drinks, sweetened teas and milk shakes.
Step 3
Place a barbell on the floor and load it with weights to do deadlifts. Stand behind the bar with your feet in a wide stance. Bend down and grab the bar in a shoulder-width grip. Stand up and let the bar hang straight down in front of you. Lower the bar back to the ground slowly by bending your knees, and stand back up. Repeat for 10 to 12 reps. Keep your back perfectly straight throughout the entire exercise.
Step 4
Use a straight bar in a lat tower to do lat pull-downs. Adjust the padded support so that your thighs are snugly against it when you are sitting on the seat. Reach up and grab the bar with a wide grip and pull it down until it is right in front of your chest. Slowly let the bar go back up, and pull it back down again. Do 10 to 12 reps and three to four sets.
Step 5
Lie across a bench to do dumbbell rows. Place dumbbells on both sides of the bench and lie across it on your stomach. Grab the dumbbells and pull them up in the air in the direction of your hips. Squeeze your shoulder blades together and keep your arms in tight against your sides the whole time. Lower the weights down and repeat 10 to 12 times. Do three to four sets.
Step 6
Rest on your hands and knees to do bird dogs. Extend your right arm straight in front of you and your left leg straight behind you. Lower them both toward the floor until they are about 6 inches away, then lift them back up. Do 10 to 12 reps, switch sides and do three to four sets.
Step 7
Perform cardiovascular exercise for 45 to 60 minutes. Do something that involves the upper and lower body like elliptical training, swimming, rowing, kickboxing or cross-country skiing.
Step 8
Work your chest to prevent muscle imbalances. Do bench presses, incline presses, dumbbell flyes and push-ups. Perform 10 to 12 reps and three to four sets of each exercise.
Step 9
Do your back exercises on Monday and Friday; your chest exercises on Wednesday; and your cardio on Tuesday, Thursday and Saturday.
Things You'll Need
- Barbell
- Weight plates
- Lat machine with straight bar
- Dumbbells
- Bench
