Your free 95 day weight loss workout plan…
Contents…
How to use this free weight loss workout program…
This is a 95 day weight loss workout program where you go thru 7 phases burning more calories & losing more weight as you move from phase-to-phase &…
Here's how the 7 weight loss phases are broken up…
You can see above that both the workout time & the intensity level of your workout activities will vary as you move from one phase to another so you can easily lose more weight and…
- You can do any of these weight loss activities here or…
- You can do any of the tougher weight loss workouts here while on this weight loss workout program and…
All of the phases on this weight loss program last for 15 days except for phase 1 which last only 5 days and…
- In Phase 1 of this workout program is the only phase where you can do any kind of activity that you choose
even if it's just
cleaning your house or
washing your car because…
The purpose of phase one is to get you started doing some kind of activity for at least 15-to-45 minutes a day and… - In phase 2 of this weight loss program you are limited to the number of days you can do a low intensity activity and…
- For phases 3-to-7 you have to do at least one moderate or high intensity workout each day and…
- Before you can go on to another phase, you must
workout for a certain amount of time in that phase so for
example…
In the five days of phase 1 you must workout for a total of 90+ minutes before you can go on to phase 2 and… - If you don't workout for the required amount of time in that phase then you have to start that phase over plus…
- You have to workout or be active everyday on this 95 day weight loss workout plan so for example… In phase 1 You can't workout 90 minutes in one day and then go to phase 2 and…
This is how you use the workout log…
To help you keep track of the number of minutes you workout and the type of activities you do in each phase, a workout log is included with each phase of the workout program and…
For the logs included with phases 1-thru-3 & 6 all you have to do is write down the activity you did and how many minutes you spent doing the activity -- See the example below…
In phases 4, 5, & 7 you have to write down 2 workout activities along with the 2 times you spent doing the 2 workout activities -- See the example below…
- You must try to workout each day in this program. If for some reason you can't workout, don't count that day against you. Put down the workout and time you would have completed had you worked out and…
- The amount of weight you lose depends on how long you workout and the intensity level of the workout. This weight loss program works because it helps you burn more calories by increasing the time you workout and by varying the intensity levels in each phase of the workout program and…
- This workout program is not designed to get harder as you move from one phase to another but is designed only to help you burn more calories as you move from one phase to another and…
To do weight loss workouts with weights…
You'll notice a muscle icon
on the workout
log pages where you keep track of your workout activities & time. Beside these icons is a number
telling you how many times you need to do JUST 1 of the 7 workouts with
weights below in that 5 day period…
More body sculptingFill in the circles
in the rows on the workout log pages to help you keep track of the number of
times you did ANY ONE of the 7 workouts with weights above. See the example
below…
- Remember: You do the workouts with weights in addition to the weight loss activity or the tougher weight loss workouts you're already doing and on the days you do your workouts with weights and…
- Do your workout with weights first and then do your weight loss activity or the tougher weight loss workouts to lose weight faster (see why here) and…
- If you want to do the workouts with weights more than the number beside the muscle icon feel free to do so but you should only workout with weights no more than 3 times a week.
Phase 1 - View & print Phase 1 Workout Log
The goal of PHASE 1 is to basically get you started doing some simple physical activities to lose weight.
- In PHASE 1 concentrate on low intensity activities such as washing the car, cleaning the house, walking, or playing with your kids but…
- You can also do other activities such as jogging & aerobics and…
- You only workout for 15-to-45 minutes a day in PHASE 1 so & PHASE 1 last for 5 days &…
- You must workout for a total of 90+ minutes in 5 days before moving on to PHASE 2…
Phase 2 - View & print Phase 2 Workout Log
Now it's time for you to start walking a little faster, playing a little harder or maybe even getting out of the house more by going to parties where dancing is involved!
In PHASE 2 you step up the intensity level of your workouts by
doing only moderate intensity activities and…- You have the option of doing low
intensity activities for the days that are marked with a
in your PHASE 2 workout log
and… - You workout for 30-to-60 minutes a day in PHASE 2 & PHASE 2 last for 15 days &…
- You must workout for a total of 500 minutes in 15 days before moving on to PHASE 3…
Phase 3 - View & print Phase 3 Workout Log
Get ready to burn more calories
& lose more weight in PHASE 3! This may be your first real challenge on this program but remember the easiest way to lose weight on this program is to
pick only the workout activities you like doing.
- In PHASE 3 you again step up the intensity of your workouts by doing higher intensity activities and…
-
You have the option of doing lower intensity activities for the days
that are marked with a
in your PHASE 3 workout log
and…
- Do the high intensity activities for 30-to-45 minutes a day and the low-to-moderate intensity activities for 45-to-60 minutes a day and…
- PHASE 3 last for 15 days & You must workout for a total of 525 minutes in 15 days before moving on to PHASE 4…
Phase 4 - View & print Phase 4 Workout Log
In PHASE 4 you do two back-to-back workouts so…
- You 1st do a 30-to-45 minute moderate or high intensity activity followed by a 2nd 15-to-30 minute low intensity activity each day in PHASE 4 so…
-
Walking fast
at 4mph (high intensity) for 35 minutes & then
walking slow
at 2mph
(low intensity) for 20 minutes is an example of a workout in PHASE 4.
- You'll workout for a total of 45-to-75 minutes each day in phase 4 and…
- PHASE 4 last for 15 days & You must workout for a total of 675 minutes in 15 days before moving on to PHASE 5…
Phase 5 - View & print Phase 5 Workout Log
In PHASE 5 you will also do 2 workouts but instead of doing your workouts back-to-back like you did in phase 4… In PHASE 5 the workouts are done at different times during the day so…
- Do one moderate or high intensity activity for 30-to-45 minutes and one moderate or low intensity activity for 30-to-60 minutes each day so for example…
- You may
Run for 30 minutes at a moderate intensity before you go to work in the
morning and then come home and
play with your kids for 30 minutes after you get off work.
- You'll workout for a total of 60-to-105 minutes each day in phase 5 and…
- PHASE 5 last for 15 days & You must workout for a total of 900 minutes in 15 days before moving on to PHASE 6…
Phase 6 - View & print Phase 6 Workout Log
This may be a tough phase for you but hang in there. Once you see the results you'll know that all the hard work was
worth it. Let the thought of losing weight help motivate you while doing your workout activities!
- In PHASE 6 you do moderate or high intensity activities ONLY…
- You workout for 45-to-60 minutes a day in PHASE 6 and…
- PHASE 6 last for 15 days & You must workout for a total of 675 minutes in 15 days before moving on to PHASE 7…
Phase 7 - View & print Phase 7 Workout Log
In PHASE 7 you do 2 workouts that are done at different times during the day just like in PHASE 5 but in PHASE 7 both activities have to be done at a moderate or high intensity only just like in PHASE 6.
- You do both of your moderate or high intensity activities for 30-to-45 minutes and
- You workout for a total of 60-to-90 minutes each day during PHASE 7 and to complete this weight loss workout program you must workout for 900 minutes on PHASE 7 and…
Use ONE of the 2 diets below while doing this weight loss workout…
- The NowLoss Diet: Lose Weight Eating Whatever You Like
The NowLoss Diet is the perfect diet for beginners who can't resist salty, sugary & fatty foods but still want to lose weight - 7 easy diet rules to lose weight fast
Use this plan If you want to lose weight without counting any calories.
If you're having trouble losing weight…
- Use these tips to speed up your weight loss & if you only have a few pounds to lose…
- Do this plan to lose your last 10 lbs.
- See how to get motivated to lose weight
I am a 30year old 73kg 5.9" female. I exercise twice a day(4:30am and 7pm) 5 times a week(burning between 800-1000 calories daily *I just love my heart rate monitor). I desperately need to lose about 12 pounds. Working out is not an issue for me but eating right is the major issue right now. I started at 93.5kg and stuck to my diet and exercise religiously until now. I dont know what to do now. I only eat between 6:30am and 2pm. My weight has been stagnant for the past 3weeks now. Please help me!!!!
May 13, 2013
I need to lose 110lbs. is it true that in a 7 month period with a intense workout and whole grain small portion meal that i could lose 30-40lbs? i plan to be a solid 110lbs with a little definition on my muscles. im 220lbs right now and want to drop half that, im 5'5" so i carry my post pregnancy weight awkwardly i really just need some guidence
May 07, 2013
30-to-40 pounds is very reasonable but 70 pounds in 7 months is very attainable also
May 07, 2013
hello,
in your " Your free 95 day weight loss workout plan…", can we do it at the time of ' periods'.
regards,
April 30, 2013
hello,
i finished about 1 weeks in phase 2. but after that i had a fever and i can't exercise for about 1 week. what should i do now. i have to start phase 2 again or i can continue from today.
regards
April 21, 2013
just fill out as you would if you were still working out and continue onward
April 23, 2013
Yo, I'm 16 years and around 250 pounds, 6ft0. What's the best way for me to lose weight fast.
April 17, 2013
Hey Adrian,
I have made it to Phase 3 and that excites me. Phase 3 began yesterday for me and my 1st high intensity workout was the Nowloss Fatloss Workout 1 ( have been doing this sense I began the program) but I went from 2 rounds of it to 3 rounds, and I finished it with the elliptical interval……
Now my question is: do you have any ideas to intensify the weight workouts I do? I do the butt, arm, breast, abs plan you have- I do 6 sets and I try to go from 15 reps, I always finish up with moderate cardio. I was thinking of just intensifying my cardio to make my workout high intensity.
Another question I have is: can I do high intensity intervals every day?? Or should I alternate between high intensity intervals and lower intensity intervals?
Thank you.
April 17, 2013
I am a 33 year old female - 182cm tall, and weighing 75kg at present - I am fairly unfit, but I would really like to get fit, tone up, and drop some weight (around 8-10kg, though it might not be this much if I also build some muscle!). What would be your recommendation? Thanks!! =)
April 09, 2013
Adrian,
I have a few questions about the flexibility of the 95 day program; I want to make sure I keep my integrity because I don’t want to cheat myself. I am in Phase 2 of the program. Day 10 and Day 11 I had the option of doing low intensity activities but I did not. On Day 10 I did the “Breast Workout” + 30 mins on the stationary bike. On Day 11 I did the “Butt Workout” + 15 mins on the stationary bike. Day 12 I was not able to hit the gym because of some personal reasons, but I did take my kids bowling (a low intensity activity right). Today is Day 13 and I will not be able to make it to the gym, so I figured I will clean the house today. Well my question is can I use Day 12 and 13 as my “Low Intensity” days instead of Day 10 and 11??
Another questions: it has been four days since I did the Arm Workout and my arms are still a little tender….. can I still perform the workout if I am a little sore?
Thank you for your help.
April 07, 2013
for the arm workout if you are only a "little" sore then doing it again after 4 days would not be a problem but as for your first question...
as long as you get 500+ total activity minutes you'll be okay
April 08, 2013
Hey Adrian,
I sent you a message a few months ago about needing to lose weight. I truly did not have time then-final semester of nursing school, working full time, mom of 6, but..... I have accomplished my goal of completing school-- yay!!! At 39 years old I am feeling pretty proud of myself, and motivated!! I am currently 5'4 and 165ish, and am ready to lose weight, hopefully the 40-50 lbs I have gained through school before my 40th birthday in July--I will NOT be fat and fourty!! Thank you for this site and all the inspirational stories. Started phase one today, I will keep you posted, I want to be on your before and after wall:)
Amber
April 05, 2013
hello,
in your " Your free 95 day weight loss workout plan…", in phase 2 , can we walk 30 - 45 min at a stretch or 20 min morning and 15 min evening. pls reply
April 02, 2013
Adrian,
I know I ask a lot of questions, but I want to make sure I got this correctly. there are 7 weighted workouts videos to chose from. the body sculpting video leads you to a multiple choices and exercised. so if I did the butt or chest workout, is that considered my weight workout for the week?
April 01, 2013
I really need to lose 23 pounds by July . Will walking for one hour five times a week help me lose weight. I'm also not sure what I should eat for breakfast and I get off of work at 7pm. Is it true I shouldn't eat past 7pm ?
March 30, 2013
you eat whenever you want as long as you don't eat TOO much but to lose that 23 pounds ASAP...
use this workout and this diet
March 31, 2013
How can I lose lower back fat or even back fat in general? Aside from eating clean and cardio?
March 29, 2013
eating clean and cardio is the only way. there is no ONE exercise that will reduce ONLY back fat. only a solid weight loss plan to lose fat all over will do that
March 31, 2013
Is weight training considered moderate or high intensity exercise?
March 28, 2013
well what do you consider your weight lifting routines for butt, breast, arm, and abs?? is that moderate or high? that is what I am going to start in week 2 or 3.
March 29, 2013
for me moderate but you it may be high. intensity is all relative so it may be HIGH at first and as you get used to it... It may become low or moderate intensity
March 31, 2013
Im 14 years old , 5'9 and i weight 82 kg . Will this help me ?
and how much i might lose?
March 28, 2013
it will but you'll probably be better off using this workout and this diet
March 28, 2013
according to that , how much will I be able to lose in a month?
March 28, 2013
Adrian,
I have started this 95 day plan today because i am SO out of shape and i need to lose a whopping 50 pounds. i want to clarify something, there are rest days for the whole 95 days? so when you get to phase 6, you work out high intensity for 15 days straight? will that cause injury or fatigue?
thank you,
porsha
March 27, 2013
no, by the time you get to phase 6 you should be in shape enough to handle it
March 28, 2013
Hi
What exercises can you recommend for me to shed some pounds? I'm in my late 50s, 5''0 or shorter, with a weight of 150 lbs. I've also got weak legs that hurts from long walks or high impact activity.
Thanks.
March 21, 2013
Hi - I just found your site. I'm older (54) and wonder can I ever get rid of the jelly belly? I don't expect to have a washboard - that will NEVER happen but I do want to get rid of what I can. Is it possible? Can you help? Thank you!
March 08, 2013
Also, should mention I'm about 5'8" and want to lose about 25 lbs by June. Probably not possible but...
March 08, 2013
yes, you can do with the plan on thus page or Use any 1 of the other permanent weight loss plans here - just pick the one that best fits your lifestyle
March 10, 2013
I am currently 5ft 3in and weigh 319, I need to lose lots of weight but have zero energy. What plan should I use?
Thanks!
March 08, 2013
the plan on this page is a good place for you to start if low energy but see this
March 08, 2013
Hi Adrian,
I just wondering does it hurt if I exercise longer because I want to lose weight, but also gain muscle mass? I run on the treadmill for about 30 minutes a day and 20 minutes on the Elliptical machine. While I also lift weights also. By the way I am 42. I so far lost 35 lbs from 280 to 235. I am 5'11". Thank you.
February 23, 2013
hi there im currently weighing in at 144.4kgs and was wondering what diet and exercise plan you would recomend for me to loose weight i would ideally like to loose upto 4/5lbs a week.x any tips would be very grateful.xplease and thanks
February 14, 2013
either start with the plan on this page or Use any 1 of the permanent weight loss plans here and you'll lose up to 4 pounds per week when you first begin any weight loss plan but it will slow down as you get closer to yourgoal
February 15, 2013
Hello Adrian,
yesterday I went to the doctor and found out I weigh 247 lbs!!! It freaked me out! I carry it well, but that is simply too much weight on my 5' 6" frame.
I need to lose at least 110 lbs. How long do you think this will take? I own a treadmill at home, how much time do I need to spend per day walking on it and at what speed/incline to lose weight?
I eat a healthy diet, fresh fruits and veggies, lean meats. My main problem is a desk job, and little to no exercise. I am single, no children. Also I am in my mid 40's. Any help or advice that you may provide will be very much appreciated.
Nicol
February 08, 2013
either start with the beginner plan on this page or Use any 1 of the permanent weight loss plans here
February 09, 2013
Hi Adrian
I am 53 years old , 5'2" and 53 kg
I have been exercising for nearly 20 years , the last few years I find it very hard to lose weight!
Can you give me some advice how to lose 2 to 3 kg!
Thanks
Rhonda
January 25, 2013
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