The 30-Day Weight Challenge for Everyone:

OUR MISSION

The 30day weight loss challenge for everyone includes 1200-1500 Calories Meal Plans to shed unwanted pounds fast and fitness programs to tone up your muscles and to lose weight. My 30-day weight loss and meal plans help you to achieve your weight loss goals and includes my designed workout plans that is easy to stick too. The 30-day weight challenge for everyone would be an easier way to you to get started seeing some results in first 30 days and continue your efforts of weight loss from there.

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Table of Contents:

Introduction:

  • Chapter 1: 30 Day Kick Start Plan
    • Achieve Your Weight Loss Goals
    • Shed Pounds and Body Fat
    • Transform Your Body
  • Chapter 2: 30 Day Food Record Journal
    • Helps You to Keep Track of Your Daily Meals
    • Choose Healthy Nutrition Foods
    • Eat In Moderation
  • Chapter 3: 30 Day Weight Loss Challenge
    • Daily Fitness Programs Provided
    • Shed Pounds following the Exercise Program
  • Chapter 5: Body Transformation Tracker
    • Helps to Keep Track of Your Weight Loss Goals
    • Take and Write down your current weight and measurements
    • After 30 days retake your weight and body measurements for weight loss
  • Chapter 5: 30 Day Challenge Workout Routine
  • Chapter 6: List of Health Food Choices

30 Day Kick Start Plan for Women and Men Struggling with Weight Loss

  • For 10 days eat a clean diet and choose healthy foods avoid; avoid all kinds of process foods.
  • For 10 days follow the exercise workout routine.
  • For 10 drink plenty of water and avoid sweet beverages like (pop, orange juice, etc.) *drinking tea is okay*
  • For 10 days make a commitment for a life style change.
  • For 10 days you have a designed meal plans the food choices are optional, but make sure you eating healthy whole some foods like lean meats, fish, vegetables, fruits, and whole grains.
  • Focus and dedication is the key to success and achieving your goals.
  • Say to yourself “yes” I’m ready to this lose weight and start feeling better about yourself.
  • Weight yourself at least once per week and take measurements for weight loss progress.
  • This is your chance to change your body and lose weight.
  • Keep an old pair of jeans or skirt that you can’t fit anymore and remind yourself that you will get back into fitting those jeans or skirt you use to wear.
  • Once you start losing weight loss get rid of your those big jeans sizes and say to yourself my goal is to be a size 6, 7, 8 or 10.
  • Stay positive and don’t beat yourself up about your weight stick on your healthy food meals and eat in portions, exercise and you will lose the weight.
  • Reminder this is a long-term goal not a short-term goal, you have struggled to lose weight and now you can change that.
  • Keep track of your body transformation measurements
  • Keep focus on your healthy eating plan.

30 Day Weight Loss Challenge Table of Contents:

 

  • Body Transformation Tracker
  • Designed fitness workouts (for Beginners and Advance)
  • Meal Plans
  • Your Workout Schedule

 

BODY TRANSFORMATION TRACKER

  • The body transformation tracker is to keep track of your measurements, inches loss and weight loss. Before you start your workouts and this program record your current measurements and current weight. And, after you the first 5 days of the challenge take your measurements and weight and take your measurements once again until you complete the last 5 days of your challenge. During this program you would be tracking and recording your measurements and weight just to see your progress as you follow the workout programs and nutrition. You can continue this program as long as you like until you reach your weight loss goals.

 

 

Body Measurements “Before” and “After” Record:

Month 1:   

Weight: _________

Chest: __________

Waist: __________

Hips: ___________

Right Mid-Thigh:_________

Left Mid-Thigh:_________

Right Upper Arm: ________

Left Upper Arm: _________

Total Inches: _________

Weight: ___________

 

 

 

 

 

 

 

Month 2: “Before” and “After” Record

Weight: ___________

Chest: ____________

Waist: _____________

Hips: ____________

Right Mid-Thigh: __________

Left Mid-Thigh: __________

Right Upper Arm: __________

Left Upper Arm: ____________

 

Total Inches Loss: __________

Weight Loss: ____________

 

 

 

Month 3: “Before” and “After Record

 

Weight: ____________

Chest: ___________

Waist: __________

Hips: ___________

Right Mid-Thigh: __________

Left Mid-Thigh: ___________

Right Upper Arm: __________

Left Upper Arm: __________

 

Total Inches Loss: ________

Weight Loss: __________

 

 

 

 

Month 4:  Measurements “Before” and “After” Record:

 

Weight: ___________

Chest: ___________

Waist: ___________

Hips: ___________

Right Mid-Thigh: _________

Left Mid-Thigh: _________

Right Upper Arm: _________

Left Upper Arm: ___________

 

Total Inches Loss: __________

Weight Loss: __________

 

Month 5: Measurements “Before” and “After” Record:

 

Weight: ___________

Chest: _________

Waist: _________

Hips: __________

Right Mid-Thigh: __________

Left Mid-Thigh: __________

Right Upper Arm: __________

 

Total Inches Loss: _________

Weight Loss: ___________

 

 

Measurements “Before” and “After” Record:

 

Month 6:

 

Weight: __________

Chest: __________

Waist: __________

Hips: __________

Right Mid-Thigh: ________

Left Mid-Thigh: ________

Right Upper Arm: ________

Left Upper Arm: __________

 

Total Inches Loss: ________
Weight Loss: __________

 

*Track your results; be sure to record your measurements every month in the appropriate section above. As you will a sample of how take your measurements for each body part.

 

  • This is a sample picture of how you will take your measurements and where to measure each body part and record the inches on your body transformation record.
  • If you stick with this program you will start to see weight loss.
  • Make sure that you eat a clean diet avoid junk food for 10 days and healthy nutrition foods.
  • You will improve your confidence and self-esteem
  • This program is easy to stick with
  • You will trim inches of fat off your body
  • Simple and easy fitness designed fitness program
  • For some workouts you will need 3 to 5 pound dumbbell; in case if you don’t have no dumbbells use your arms.

Most of these workouts you could do at home with having a few equipment dumbbells and floor mates