Follow this guide and you can lose 25 pounds in a month!
Can Everyone Lose 25 Pounds in a Month?
No, It isn’t possible for everyone to lose 25 pounds in a month, however if you are 75+ pounds over weight if you follow these specific rules there is no reason why you can’t be like many of my clients who have lost 15, 20, and 25 or more pounds in a month.
The Rules
- Throw away all junk food in the house
- You must meal prep the entire month
- Workout a minimum of 4 days a week
- Drink a minimum of 80 ounces a day of water
- Your spouse or significant other must buy-in to your goals
Supplements Suggested
Royal 21 Queen (women) or King (men) System
This system is three fat burners that help you burn fat 24 hours a day. They control appetite, eliminate cravings, burn fat, optimize thyroid function, control hormones, and even help you sleep better.
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Level-1 Meal Replacement Shakes
Level-1 Meal Replacement Shakes are designed to replace unhealthy meals, or expensive healthy meals with an easy to make, delicious shake. These shakes digest slow so they keep you fuller longer. They have 24 grams of protein and are low fat and low carb.
Order here with free shipping.
Glucose Disposal Agent (GDA)
If you know you are going to cheat on your diet, or you can’t escape from a high carbohydrate meal, it is nice to have some insurance. GDA helps you block carbs. Two little pills 30 minutes before a high carb meal can help you not ruin your diet. I take this supplement like tic-tacs at parties, bars, etc.
Order here with free shipping.
Lose 25 pounds in a Month Diet
Rules
- Eat a minimum of 100 grams of protein a day
- Track everything that goes into your body on My Fitness Pal or other calorie counter
- Eat less than 100 grams of carbohydrates a day (net-subtract fiber)
- No sodas with sugar in it (Diet only)
Sample Meal Plan (1500 Calories)
Breakfast:
Level-1 Meal Replacement Shake + Banana
Snack:
Almonds
Lunch:
Grilled Chicken (4oz) + Salad + oil and vinegar dressing
Snack:
String Cheese + 1/2 Apple
Dinner:
Salmon (6 oz) + Broccoli + Brown Rice (1/2 Serving)
Post Workout:
Phormula-1 + Ignition 1/2 Scoop
Calories 1427
Protein: 126
Fats: 53.9
Carbohydrates: 96
This is a sample. If you follow this guideline and replace meats with similar meats, veggies with similar veggies, and carbs with similar sized carbs you will get nearly the same results!
Lose 25 Pounds in a Month Workout
Day #1: Chest
Dumbbell Flat Bench Press
Sets: 5 Reps: 8-12 Increase weight if possible
Bosu Pushups
Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.
Inclined Dumbbell Bench Press
Sets: 3 Reps: 8-12
Day #2: Back & Biceps
Wide Grip Pulldowns
Sets: 5 Reps: 8-12
Reverse Close Grip Pulldowns
Sets: 3 Reps: 8-12
Seated Cable Rows
Sets: 3 Reps: 10
Lower Back Extensions
Sets: 3 Reps: 10
21’s
Sets: 3 Reps: 21
Day #3: Shoulders & Triceps
Lateral Raises
Sets: 3 Reps: 8-10
Frontal Raises
Sets: 3 Reps: 8-10
Shoulder Press
Sets: 3 Reps 8-12
Rear Delt Rows
Sets: 3 Reps: 10
Rope Triceps Extension
Sets: 5 Reps: 10-12
Dips (Bench Dips, Regular Dips, or Assisted Dips)
3 Sets Reps: 10-12
Day #4: Legs
Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,
Sumo Squats
Sets: 3 Reps: 10-12
Sets: 3 Reps: 30 Seconds
3 Sets Reps: 10 Steps Forward and Back
Lose 25 Pounds in a Month Cardio
Dustin Cardio after each workout!
15 minutes of DUSTIN Cardio
2 minutes jog-30 seconds SPRINT-30 seconds walk- 3 minutes jog-30 seconds SPRINT-30 seconds walk- 4 minute jog-30 seconds SPRINT-30 seconds walk-2 minute jog- 1 minute SPRINT
Summary:
If you follow the above steps you can lose 10, 15, 20, or even 25 or more pounds in a month. Some of this weight will be water weight, but if you are eating unhealthy you are probably holding way too much water weight. The rest will be fat loss. It will take dedication and a hell of a lot of motivation but you can do it! I have had several clients hit this magical number in a month, and you can be just like them!
Questions? Let me know!
Comment below!
Dustin Holston
Personal Trainer/Sports Nutritionist
