WEEK ONE: BOOTY BOOT CAMP
Only seven days between now and your high school reunion? Follow this 5880kJ plan and these recommended workouts and you can expect to lose between 1 and 2 kilos, even with an occasional night-time treat. And if you've got a month or two (or three) before the big day, use this regimen for the first week. The meals and snacks are designed to kick-start your fat-burning engine with the perfect balance of lean protein, healthy fats and complex carbs.Week 1 workout
Cardio & Strength Training
Day 1: 20 minutes running, swimming, cycling - whatever you want - at moderate intensity (60-70% MHR*)
Core workout #1
Day 2: 25 minutes at moderate intensity.
Upper-body workout #1
Day 3: 30 minutes at moderate intensity.
Lower-body workout #1
Day4: 30 minutes at moderate-maximum intensity (70-85% MHR).
Core workout #2
Day 5: 35 minutes at moderate-maximum intensity.
Upper-body workout #2
Day 6: 40 minutes at moderate-maximum intensity.
Lower-body workout #2
Day 7: 30-45 minutes at moderate-maximum intensity. No strength training.
*To calculate your MHR (maximum heart rate), subtract your age from 220.
Get week one meal plan.
Get the Moroccan Chickpea Salad recipe.
WEEKS TWO AND THREE: SMART AND STEADY
Congrats! You've muscled through the toughest part of the plan, and your metabolism is hotter than Clive Owen in Dubai. In this phase, you should continue losing 0.5 to 1.5kg per week, for a total loss of up to 4.5kg for the month. The kilojoule count is still 5880, but we've lightened the workouts and incorporated more complex carbs to make it easier to sustain long-term. If you exercise more or you're ravenous, you may need extra food to fuel your body. Eat 420kJ more with another snack (like a 170g fat-free yoghurt, or an evening treat on days when one's not provided), adding 55g to your protein portion at lunch or dinner, or upping a carb serve from ½ to ¾ cup. Still starving? Allow yourself another 420kJ. Everyone's needs differ, so find what's right for you. But don't top 8400kJ (and eat that much only if you're working out at a high intensity for an hour or more, four to six days a week).
Weeks 2 & 3 workout
Aim for four strength-training workouts and two cardio sessions a week, and give yourself at least one day to rest. (If you need to a combine a cardio and strength-training workout, that's fine.)
Cardio & Strength Training
Day 1:
Core workout #3
Day 2:
Upper-body workout #3
Day 3:
Lower-body workout #3
Day 4:
30-45 minutes of cardio at moderate-maximum intensity.
Day 5:
Upper-body workout #4
Lower-body workout #4
Day 6:
30-45 minutes of cardio at moderate-maximum intensity.
Day 7:
REST
Get week two meal plan here.
Get week three meal plan here.
Get the Curried Quinoa with Toasted Pine Nuts and Sultanas recipe.
Get the Grilled Salmon with Fresh Pineapple Salsa recipe.
Get the Vegetarian Chilli recipe.
WEEK FOUR: ON THE ROAD TO VICTORY
Once you've finished this week, you've done a month! If you have one or more to go before your deadline, it'll be a piece of cake. You can use the swap lists to keep things interesting. If you get sick of salmon, sub it with scallops, for example. Online, we provide the serving-size equivalents, so all you have to do is pick your faves from the list, swap 'em with similar foods in the meal plan, and dig in!Week 4 workout
Cardio & Strength Training
Day 1:
Core workout #5
Day 2:
Upper-body workout #7
Day 3:
Lower-body workout #7
Day 4:
30-45 minutes of cardio at moderate-maximum intensity
Day 5:
Upper-body workout #5
Lower-body workout #8
Day 6:
30-45 minutes of cardio at moderate-maximum intensity
Day 7:
REST
Get week four meal plan here.
Tips to rev weight loss in the days before deadline and workouts for months two and three here.
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