12 Week Workout Plan

12 Week Workout Plan

For how long do you think one has to follow a particular workout regimen to see results? From most people’s point of view, you’re likely to notice some changes after the third week of following a particular regimen, that’s less than a month and they can disappear if you stop exercising. But if you extend it to as much as 3 months, the results are going to be so evident to anyone who cares to look, and it’ll take quite a while for them to go anywhere, that is if you decide to stop working out. Basically, if you hope to achieve a short-term fitness goal, the best way to do that is to tailor your regimen into a 12 week workout plan.

What are the Benefits of 12 Week Workout?

Specifically, this helps you to map out your fitness aims and place a time limit to it. Everything will be laid out in front of you – what to eat, how much you should eat, what exercises you should do, and when to do them.

The first thing is to ask yourself, what do you want to achieve with regard to your physical appearance? Do you just want to lose some weight and tone your body, or do you want to slim down, tone your appearance, and also build some muscles? If the latter is what you want, then you should go for a 12 week workout plan to get ripped.

The general benefits of this routine include

  • You’ll lose some fats, which naturally comes with exercising.
  • The muscles in your body will get some real attention which will help them to grow stronger and pop the more.
  • Every food you eat is counted as per calories and nutrition. This will help you keep the calories away and give your muscles the right nutrients to grow.
  • Your physical appearance would change for good – a well-toned physique or a more ripped and hulked look depending on your goal from start.
  • Develop resilience, strength, and endurance over a period of 3 months

All these benefits apply to both men and women, but the moves and nutritional plans may differ. For instance, the 12 week workout plan for women focuses more on the lower body than the upper body, but for men, it focuses more on the upper body than the lower body.

General Workout for 12 Week Plan

See the routine after the tables below.

A Section

Exercise Set Rep
One Arm Dumbbell Row 3 10 – 12
Skullcrushers 3 10 – 12
Pull Ups 3 10
Seated Barbell Press 3 8 – 10
Dumbbell Curl 3 10 – 12
Incline Bench Press 3 8 – 10

B Section

Exercise Set Rep
Leg Press Calf Raise 3 15 – 20
Leg Curl 3 12 – 15
Leg Extension 3 12 – 15
Squats 3 8 – 10
Plank 3 60 seconds
Twisting Hanging Knee Raise 3 20

C Section

Exercise Set Reps
EZ Bar Preacher Curl 3 10 – 12
Dumbbell Lateral Raise 3 12 – 15
Barbell Row 3 8 – 10
Lat Pull Down 3 10 – 12
Cable Tricep Extensions               3 10 – 12
Dumbbell Bench Press 3 10

D Section

Exercise Set Reps
Russian Twist 3 20
Leg Press 3 15 – 20
Cable Crunch 3 20
Walking Dumbbell Lunge 3 10
Seated Calf Raise 3 15 – 20
Stiff Leg Deadlift 3 8 – 10


From the tables above, you can easily pick out your plan for each day of your 12 week workout plan to lose weight and build mass. Here is a routine suggested by professional bodybuilders.

  • Day 1 – A section
  • Day 2 – B section
  • Day 3 – Off
  • Day 4 – C section
  • Day 5 – D section
  • Day 6 – Off
  • Day 7 – Off

Nutritional Plan for Men and Women

A one- week diet for women:

  • Week 1 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.

After the first week, start over again from the first day down to the last for the second week. Do that again for each week to cover all of your 12 week workout plan for females.

A one-week diet for men:

  • Week one – 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.

Follow this routine every day and every week till you get to the end of your program. The theory is that the more calories you consume, the better your results turn out to be at the end of your 12 week get ripped workout plan.

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Best Low Carb Diet

Best Low Carb Diet

Once you understand the biological actions in the human body, you can manipulate it to lose weight through your feeding mode. One way of achieving this result is by taking best low carb diet. What happens in the diet is this; a dieter decreases their intake of carbs but increases consumption of protein, healthy fat and veggies.

Carb (carbohydrates) provide energy. The body metabolizes them and uses them with immediate effect. On the other hand, if there is no immediate need for energy, then the body stores them inside its muscles & liver. If the stored carbohydrates aren’t used after a longer time, then they are converted into fats.

At the mention of excessive stored fats, then overweight issues start to pop up. That’s why you simply need best low carb diet. If too much of something gives you troubles, then you need to lower its quantity or better still, get rid of it. But since carb is very essential in energy production, you don’t have to completely cut them off from your diet.

Benefits of Low Carb Diet

At this juncture, the positive aspects of the diet should be clear to you. It surely has to do with how you are going to get fit, strong and healthy.

In 23 studies of dieters, it was discovered that, those who took best low carb diets recorded higher weight drops that was almost 2 or 3 times greater than those who took fat-restrictive diets. This means that cutting down carbs is more beneficial to weight reduction than lower fat intake.

Additionally, lowering carbs helps to cut down excessive blood sugars and high BP. It also gives optimal cholesterol levels. Perhaps, the coolest thing about carb-restriction is that it minimizes hunger and reduces weight. Since you are increasing protein and fat quantities, your fullness is guaranteed without counting any calories.

How to Do a Low Carb Diet

But the way, just relax and rejoice because this is one of the easiest diet plans you can ever come across. Unlike other diets, you are not going to starve yourself in a dangerous manner. You will still eat to your satisfaction.

To do the best low carb diet, structure your menu around foods that are less rich in carbs. They are plenty of delicious foods out there in the markets that don’t contain heavy amounts of carbs. Examples are whole food, natural protein, fat and veggies.

Most people often hold erroneous perceptions about fat, by directly associating with overweight. But the story goes beyond that. When you decrease carbs, blood sugar normalizes; insulin (the hormone responsible for storing fat) also drops. In the end, this rather leads to fat burning and fullness.

Now, with that being discussed, if you are curious to know what is the best low carb diet, and then here you go.

Egg and Meat

With the exception of organ meat such as liver, almost all eggs & meats have little to no carbs. Eggs are very nutritious and beneficial to the brain, eyes.

For meat, you could eat: beef, lamb, chicken, pork, bacon etc.

Sea Food

Fish and other edible aquatic life are nutritious. Example are: salmon, sardine, trout, shrimp, lobster, cod, etc.


With the exception of starchy veggies such as potatoes, most vegetables are mainly full of fiber. Examples are: tomatoes, cucumber, asparagus, mushroom, spinach, cabbage, etc.


In general, fruits are healthy, but some have high carbs. Eat fruits that contain little sugar. Examples: avocado, strawberry, olives, grapefruits

Nuts and Seeds

They are high in fats. Examples are: almonds, walnuts, and peanuts.

Fats and Oils

Provided a fat or oil is classified healthy, then it’s good for the diet. Examples are: better, coconut oil,


Since there is no real danger of starvation with this diet plan, doctors recommend it as best low carb diet for fast weight loss. In addition to the above foods, you could take beverages and dairy products that are devoid of added sugars. However, you must avoid high-carb foods such as pasta, bread, etc.

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Macros Diet

Macros Diet

It is good that we have decided to reduce our weight to ensure that we stay fit. We also have a wrong notion that we have to cut down on the calories to lose our weight. While doing so, we do not do it scientifically. We need to measure the macronutrients that we are consuming. We will now talk about what is a macro diet. What are the sources of the macros? It comes mainly from fats, carbs and proteins. This dietary regimen suggests that we count the amount of macronutrients that we have every day.

There is a fixed ratio of these food items that we can have every day. One of the significant points of this diet is that it can be changed as per the needs of our body. It also prevents us from having any food that is processed. We can only have as much food that our dietician suggests is good for us.

There is always a misconception that if you are on a diet; you can rest assured that you will have a deficiency in one food item or the other. But this diet regimen ensures that we only have food that is healthy for us. In this article, we will discuss in detail about the macro diet and how it is beneficial for losing weight.

What are the Food Items That We Can Have?

Let us first know what food items we could have. We will start with the carbs. The grains like brown rice and oats are known to be rich in carbs. So do the pasta and bread from whole grains. The starchy veggies are also rich with it along with the berries as well as the apple and banana.

Other food items rich in carbs are milk and yoghurt, along with beans and lentils. For proteins, we could be having some eggs as well as fish and other poultry. Meat is also rich in proteins. Fats are also an important part of this diet. Egg yolk apart from butter and seeds as well as avocadoes are rich in fats.

Let us now see how much of each portion is recommended in the macros diet for weight loss. It is suggested that carbs should be at least 50% of the diet while proteins would be 30% and fats another 20% of the menu. However, the exact diet should be based on the bodyweight of the person.

A major requirement for this diet is to measure the amount of food that is being taken. It may be possible for a few of us. The majority of us would not like the idea of having to measure the amount of food intake. Counting the amount of calories will track and log the amount of calories being taken in the day.

It is good to have a macro diet meal planner in place. We usually take three meals and two snacks daily. We will need to have some food every four hours. To calculate the amount of calories, it is good to have a diet app handy in your smartphone. You will need to ensure fresh food is available for which you will need to have a list of the best groceries and restaurants near you. You also need to be creative in the kitchen and make some dishes that would bring some variety to your taste buds.

What could be the dietary regimen then? In the morning, have some scrambled eggs along with squash and avocadoes You can have it with some olive oil. The mid-morning snack could be made with some protein shake. During lunch time, you can have some green salad along with some tuna. It will break some dullness and cheer you up for the rest of the day. A Greek yoghurt can be had as an evening snack. It is good to have chicken salad and roasted veggies during dinner.

On another day, we can start the macros diet plan by having a spinach and egg omelette along with an orange. The snack in the morning can be made with some apples and yoghurt. It could be fish again for lunch. This time it could be the salmon and having it smoked along with some brown rice. Have some grilled chicken for dinner. Some almonds and figs could go with it too.

Some Recipes for Macros Diet

Having a spicy tuna along with an avocado wrap. To start with, the tuna and the avocado needs to be mashed, so that they mix well. There could be other ingredients like the celery, red onions, cilantro and sriracha and should be mixed as well along with salt and pepper. For the wraps, a tortilla will be needed. We need to have freshly cut veggies, and carrots cut like a matchstick and insert them in the wraps. The mixture with the tuna needs to be divided, and then the tortilla needs to be rolled up. 

We will now move to another of the macro diet recipes.

Burger with salmon and quinoa. The ingredients that will be needed are parsley and an egg apart from the quinoa and salmon. These need to be combined along with some olive oil. The mixture needs to be divided in the form of some patties that have to be cooked by heating. It is to be inserted inside a bun along with the necessary toppings. It makes a delicious addition to the macros diet.


It is normal to be overwhelmed when you come to know you will need to calculate the calories you are taking every day, and it should be within limits. Logging the calorie intake is also difficult for us. But it is one of the fad diets that are growing in popularity. In the article, we have discussed the diet macros for weight loss. We hope that our readers will be able to have a clear understanding of this dietary regimen and how they will need to adapt themselves if they opt for it.

Posted by in Diets
Bodybuilder Diet

Bodybuilder Diet

Planning what to eat on a daily basis, even when you’re not on a diet, can be overwhelming. That is how we know that you may struggle from time to time about what to eat on your bodybuilder diet. 

And as you may already know, what you eat is the single most important part of you overall bodybuilding program. When you eat the right thing, and stay consistent with your routine, you’ll see results irrespective of your body type as a hardgainer of a softgainer. First, we will address how protein is a diet essential for muscle builders, what to eat what not to eat, and a one-day menu sample.

Diet Essential for Muscle Builders

The very first thing you need to take note of in this case is that simply eating more protein will not get you that muscle mass you’re looking for. You have to combine it with weight lifting and other relevant workouts; that is why it is called a bodybuilder diet plan. On the other hand, if you have the best exercises for muscle growth, and you don’t have a matching diet to go with it, let’s just say you’ll have a tough time seeing results, that is if you’re patient enough to see any.

How exactly does protein help one build muscle? When you lift heavy weights, and your muscles get sore, it’s as a result of the tears you inflict on your muscles in the process. These tears are internal, very tiny, and can heal easily.

When you have a consistent supply of protein in your body, your body will break it down to the amino acid levels. At this point, they can easily react and ensure your muscles are healthy. For a worn-out muscle with micro-tears, the amino acid fills up the tears to make it bigger and stronger. That is how protein plays an essential role in every bodybuilders diet plan.

What to Eat and What Not to Eat?

Before we go ahead to list what should be included in this nutritional plan, let’s take the time to address how much protein you really need in your diet. Too little of it and your body would take a long time to build muscles, too much of it and you’ll be at risk of kidney stone. So, what is the right amount of protein?

For a person who works out on a regular, 8 grams of protein per 1 kg of body weight. Do that math and find out what quantity is right for you. Aside from your body weight, your gender, height, and workout routine are other things that determine how much you really need in your bodybuilders diet. If you want to get it right, you should seek the counsel of an expert dietician or nutritionist.

What to eat:

  • Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
  • Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
  • Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.
  • Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
  • Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
  • Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
  • Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
  • Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.
  • Oils: Olive oil, flaxseed oil and avocado oil.

What not to eat:

  • Do not take alcohol in excess, or it can adversely hinder your ability to burn fats and build some muscles. Diet for bodybuilders works better when you cut out alcoholic drinks completely.
  • Added sugars would increase your calorie count but do not offer much nutrients.
  • Deep-fried food should not be consumed in excess to avoid the promotion of inflammation and other diseases. Just like alcoholic drinks, cutting out fried foods totally would facilitate and boost your results. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds (9Trusted Source).

Supplements are not bad at all. You can take them in combination with your male and female bodybuilder diet for better effects.  Some recommended ones are as follows.

  • Caffeine

A cup of coffee before working out can help decrease fatigue and boosts your energy to work harder for longer. Invest in pre-workout supplements that have caffeine in them.

  • Creatine

This is another form of supplement that keeps you active and strong enough to go through tough routines. The creatine monohydrate form is more effective, so keep an eye out for that when shopping.

  • Whey protein

This is one of the most common supplements out there. It is an easy and convenient way to increase your protein intake.

A Sample Menu for Vegan Bodybuilders

Now we will talk more about vegan bodybuilder diet. If you’re not a vegan, all you have to do is include your meat and other foodstuffs you like, so long as they do not belong to the group of what not to eat.

Breakfast: 264 calories

  • Non-fat plain Greek yoghurt – 1 cup
  • Muesli – 1/4 cup
  • Blueberries – 1/4 cup

Mid-day Snack: 70 calories

  • 2 clementines

Lunch: 315 calories

  • Tomato-Cheddar Cheese Toasts – 2
  • Mixed greens – 2 cups
  • Cucumber (sliced) – 1/2 cup
  • Carrot (grated) – 1/4 cup
  • Walnuts (chopped) – 1 Tbsp.

Use half tbsp. olive oil and balsamic vinegar for dressing.

Evening Snack: About 78 calories

  • Walnut (halved) – 6

Dinner: 422 calories

  • Butternut Squash & Black Bean Tostadas – 2
  • Chocolate chips (go for dark chocolate) – 1 Tbsp.

Total nutrients and calories received: 1,199 calories, 56 g protein, 139 g carbohydrates, 25 g fibre, 56 g fat, 1,085 mg sodium. This is a perfect vegetarian diets for bodybuilders. It has the right quantity of protein as well as other nutrients to make a balanced meal.

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Starvation Diet

Starvation Diet

Not many people can dare try starvation diet. As humans, we spend our entire lives hustling because our stomachs must be fed. That is why these two statements are both correct: we eat to live, and we live to eat.

When it comes to food matters, our bodies are very strict about the way we nourish them. Once you are still alive, your biological clock accurately keeps its time. When the stomach gets empty, the clock activates hunger to send a strong signal that it’s time to feed the body.

Intentionally delaying food intake for longer periods isn’t something one could feel prouder doing it. But if you are extremely desperate to lose weight ASAP, then the starvation diet could help you to accomplish that mission. Except that, it won’t be there to share the negative consequences that would likely spring from such a careless move. Even as scary it sounds; the diet is very popular among weight loss tips.

Before we venture into this weird and dangerous diet, let’s understand the changes that are bound to occur in your body when you attempt to go hungry for hours.

Effects of Starving

In essence, the whole starvation diet boils down to intermittent fasting. Immediately, the body realizes that it’s being deprived of calories; it puts up an emergency plan of protection by going into a “famine mode”. Since the body can’t predict when it would be fed with the right calorie quantity, at the advent of starvation, the available calories are conserved for future usage.

When you don’t break the fast early, slimming down follows automatically. Another effect of starving has a lot to do with likely slowdown of metabolism – that is, the chemical reactions that occur in body cells. Apart from the possible drop in metabolic rate, serotonin levels would also take a nosedive.

The drop in serotonin neurotransmitter will give victims sad feelings, depression and further appetite disorders. When you reach this low mental state, your emotional energy will be at its barest minimum. You will lack motivation. Even though you would definitely have some temporary weight loss results to show, sooner or later, you would be back to square one.

The Starvation Diet Plan

Now that you are abreast with the repercussions of longer periods of starving, if you are still ready to experiment it, then here is it. Basically, we are going to do the 16/8 intermittent fasting as the starvation diet plan. 24 hours make a full day – the 16/8 means that, in a day, you could deprive yourself of food for 16 hours. For the remaining 8 hours, you are free to eat low-calorie foods.

There are different variations of this eating plan. But the 16/8 version is easier to follow. It’s also thought to be effective at triggering weight loss and fat burning, controlling blood sugar, increasing lifespan, and boosting brain power.

This is how to do a starvation diet. Start on any day of your choice.

Remember you have only 8 hours to eat. Normally, several dieters keep the eating window between 8pm and 12 noon. If you go by this, then it means “no breakfast”.

For the 8-hour eating window, make you eat balanced meals comprising veggies, fruits, whole grains, protein, and healthy fats. Hydrate your body by drinking drinks containing no calories.

The additional benefits of the 16/8 can be found in its flexibility, and then time, money and energy conservation.

 Whether you want to follow this diet for just a day, week, or month, it’s your own decision. But make you sure you do it safely.

NB: On the contrary, if you have fully understood the effects of starving, and you don’t trust your health, please don’t practice the starvation diets.

Also, you need to watch the nature of your 8-hour eating window, by not overloading it with excessive calories. Failure to do so, you would finish the diet with no good results. Don’t be surprised if you even end up getting heavier than you were before.

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