Welcome to the Home Weight Loss Kickstart Training Plan by Daniel Jeal
The plan is designed for HOME users with little or no equipment and who want to start making a lifestyle change and KICKSTART their WEIGHT LOSS journey.
This is a 12-week training plan split into three 4-week training phases. The plan assumes you have little knowledge of exercises and will take you through basic exercises. You’ll increase your cardiovascular and muscular fitness, progressing to more advanced training techniques and exercise in future stages to achieve decent weight loss.
As a fitness professional, you might think the most common question I get is how I get slim like a supermodel or huge like Arnie. The truth is I don’t! However, I do get asked how I start and what I can do to lose a few pounds. The truth is, most people, and probably you too, just want to look and be; ‘Healthy’.
Kick Start your Weight Loss Journey
Get the motivation, tools and trainer-designed plan to help you achieve your weight loss goals. The Weight Loss Kick Starter training plan will kick start your weight loss journey, and if followed correctly, you’ll lose weight and be well on your way to further weight loss.
Who is this program for?
Anyone of any age, sex, and from any walk of life. Including you. But! It’s not for everyone. This plan has been designed specifically for those looking to get back into exercise, start exercising for the first time, and lose some weight. It will lead you on the track to being more healthy with better habits.
This Plan is for you if?
- You are currently overweight with a BMI over 25
- You’re NOT currently exercising regularly
- You want to lose weight
- You have some bad habits
- You struggle with maintaining a healthy weight or losing weight altogether
Is this you? Read on and see what this plan can do for you.
3 TRAINING PHASES
PHASE 1 – Fitness Boost (4 weeks)
Learn the basics, raise your fitness level, and understand healthy eating and living.
PHASE 2 – Weight Loss (4 weeks)
Add metabolic cardio to sculpt your muscles and burn body fat!
PHASE 3 – Weight Loss & Tone (4 weeks)
The final phase will focus on reducing body weight while toning muscle and eating clean!
What You Will Need
- Regular Access to the Internet
- Ipad, iPhone or Android Smartphone or access to a Laptop or Desktop computer
- GymBoss (sponsored link via Amazon.co.uk)
- Exercise Matt (sponsored link via Amazon.co.uk)
- Optional
- A printer
- Activity Tracker such as Fitbit
GymBoss, the Number One Tool You Need to Time your HIIT Intervals
Training Plan
3-PHASE APPROACH To Kick-Start Your Fitness
The Home Weight Loss Kick-Starter is a simple 3-phase program that can Kick-Start your weight loss and increase fitness in 12 short weeks.
My simple approach combines exercise, sensible eating, and lifestyle adjustments. You’ll leave this program knowing how to live a balanced and healthy lifestyle, even without my guidance!
Time Frame – 12 weeks with 3 Training Phases of 4 weeks each
- Phase 1 – Fitness Boost (4 weeks)
- Phase 2 – Weight Loss (4 weeks)
- Phase 3 – Weight Loss & Tone (4 weeks)
Your Overall Goal: Kickstart your weight loss journey by changing habits and learning to lead a healthy lifestyle.
Your SMART GOAL
- Specific: Lose weight, get fitter, feel more comfortable and boost self-esteem.
- Measurable: Weekly weigh-ins on scales and body measurements
- Agreed: You have agreed you can make changes and kickstart your weight loss.
- Realistic: 3 phase training plan will help you achieve goals in a realistic time frame.
- Time-Framed: 12 weeks
Phase 1 – Fitness Boost (4 weeks)
This is the first phase of your Home Weight Loss training plan. In this phase, we will introduce basic exercises, learn correct techniques, and increase aerobic capacity and muscle endurance to form a basis for more advanced training in future stages.
You should aim to increase your overall activity level by being more active, taking more steps, and making excuses to do more. When possible, walk instead of taking the car, take the stairs instead of elevators, etc. Go on long walks. Basically, anything you can do to increase your daily activity level will help.
You should make a conscious effort to become more active. You don’t need to go for a run to be more active; you just need to move. If you don’t already own an activity tracker, I strongly recommend getting one.
The goal for Phase: Small weight loss, emphasising building cardiovascular fitness and body strength.
Step Goal: aim for 10,000+ steps per day
Sleep Goal: 7.5 to 8 hours
Cardiovascular Training in This Phase
- Frequency: 2 x per week
- Intensity: 65-75% Max Heart Rate
- Time: 30 minutes
- Type: Steady Pace and Aerobic Intervals
Resistance Training in This Phase
- Frequency: 2 x per week
- Intensity: 60% One Rep Max
- Time: 2 x 18
- Type: Basic Sets
Stretching Training in This Phase
- Frequency: 2 x per week
- Intensity: Mild discomfort, not pain
- Time: 15 to 20 seconds hold on each stretch
- Type: Static Stretching
Phase 1 Training Plan
Workouts in Phase 1
- Bodyweight Metabolic Workout (Beginner)
- No Equipment Core Workout (Beginner)
- Bodyweight Leg Workout (Beginner)
- 30 Minutes Brisk Walk
Phase 2 – Weight Loss (4 weeks)
This is the second phase of your Home Weight Loss training plan. We have now built a base fitness level and learned fundamental exercises with good form. This will enable us to increase training intensity to elicit the desired activation of body fat with our workouts.
In this phase, you’ll need to increase your daily step target. It’s a big jump, so if you need to go for a 40-minute walk, do that. Monitor your steps via your training app or activity tracker and adjust your activity as needed.
It is time to start taking the stairs, ditch the elevator or escalator and get stepping; you’ll be amazed at how this simple decision can affect your step count and fitness level.
Training intensity has increased within this phase; please remember to track your workouts via the app so that I can see you are completing your workouts.
The goal for Phase: A decent weight loss and reduced body fat percentage.
Step Goal: aim for 12,000-15,000 steps per day
Sleep Goal: 7.5 to 8 hours each night
Cardiovascular Training in This Phase
- Frequency: 3 x per week
- Intensity: 65-75% Max Heart Rate
- Time: 45 minutes
- Type: Aerobic Intervals & HIIT (High-Intensity Interval Training)
Resistance Training in This Phase
- Frequency: 3 x per week
- Intensity: 65% One Rep Max
- Time: 3 x 15
- Type: Basic Sets & Super Sets (Opposite Muscle Groups)
Stretching Training in This Phase
- Frequency: 2-3 x per week
- Intensity: Mild discomfort, not pain
- Time: 15 to 20 seconds; hold on each stretch
- Type: Static Stretching & Developmental Stretching
Phase 2 Training Plan
Workouts in Phase 2
- Bodyweight Metabolic Workout (Intermediate)
- Intermediate No Equipment Core Workout
- Simple Upper Body & Core
- 45 Minutes Brisk Walk
Phase 3 – Weight Loss & Tone (4 weeks)
This is the third and final phase of your Home Weight Loss training plan. This phase will feature more advanced training techniques and exercise and an increase in exercise intensity and frequency. You will see from the above that your step goal has increased again. People who hit these numbers regularly are considered highly active.
It’s time to up the activity level and get stepping. Hitting 16,000 steps per day will take some work. You will have to start walking everywhere and take a decent walk each day to hit your target.
The goal for Phase: Further weight loss and body fat reduction with increased body tone.
Step Goal: aim for 16,000-20,000 steps per day
Sleep Goal: 7.5 to 8 hours each night,
Cardiovascular Training in This Phase
- Frequency: 3 x per week
- Intensity: 65-75% Max Heart Rate
- Time: 60 minutes
- Type: HIIT (High-Intensity Interval Training)
Resistance Training in This Phase
- Frequency: 3 x per week
- Intensity: 70% One Rep Max
- Time: 3 x 12
- Type: Super Sets (Same Muscle Groups)
Stretching Training in This Phase
- Frequency: 2-3 x per week
- Intensity: Mild discomfort, not pain
- Time: 15 to 20 seconds; hold on each stretch
- Type: Static Stretching
Phase 2 Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 | – 16-20k steps – Isometric Heaven | – 16-20k steps – Super Full Body Workout | – 16-20k steps – 33 Minute HIIT Fat Burn Workout | – 16-20k steps – Metabolic Madness Workout | – 16-20k steps – Simple Mat Core Workout | – 16-20k steps | – 16-20k steps – Walking (1 hour) |
| Week 2 | – 16-20k steps – Isometric Heaven | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps – Walking (1 hour) |
| Week 3 | – 16-20k steps – Isometric Heaven | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps – Walking (1 hour) |
| Week 4 | – 16-20k steps – Isometric Heaven | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps | – 16-20k steps – Walking (1 hour) – Plank Test – Sit-Up Test – Press Up Test -Take Progress Photos |
Workouts in Phase 2
- Isometric Heaven
- 60 Minutes Brisk Walk
Training Plan Frequently Asked Questions
- What is One Rep Max
- What are Basic Sets
- What is Max Heart Rate
- What are Super Sets
- What are Aerobic Intervals
- What is Static Stretching
- What is Developmental Stretching
- What is HIIT Training
- What is a Training Phase
- What is a Smart Goal