Each set should be a drop set. The 8 week challenge was created by personal trainer and nutritionist Adam Bornstein. That said, how many pounds will this plan deliver? Hello! If you get a day behind, just consider that your rest and get back on track the next day. No one is ever really excited about the murky middle. 9. Best Meal Replacement Shakes for Weight Loss. Well, experts recommend dropping about 1-2 pounds weekly for health concerns. So, how many pounds can you lose in a month? The following calendar includes all the cardio, strength, core, and flexibility workouts to get you started during your first four weeks of weight loss. On the other hand, the whole "season" mindset also has a downside. To lose 25 pounds, you must burn 87,500 calories more than you consume, since one pound of fat equals 3,500 calories. Take the next step to your fittest, strongest, and sexiest body ever. Yes, you can see workout results in 8 weeks, but it will depend on how much effort you put in and what your goals are. This 8-week plan will help you lose weight and get fit, without spending hours in the gym. The viral workout trend which goes by the name "12-3-30" requires a person to walk on the treadmill at an incline of 12 at 3 miles per hour for 30 minutes . Take barbecue tilapia with mango salsa and 1 cup of asparagus for dinner. This can be anything from running, to lifting weights, to doing yoga. Each week, you'll do a different set of exercises. You keep using the same weight after the 10-15 seconds rest. Therefore, protein intake should remain steady throughout the 8 weeks. So, if you're lifting 80 pounds. Prescribed reps will range between 16-12 with 20-45 second rest intervals, between each set. To lose belly fat in eight weeks, youll need to make some changes to your diet and exercise routine. Stepmill. If you can do the same weight for all sets with 30 seconds of rest, then bump up to heavier weight. Try not to take a break, and continuously complete one exercise after the other in a circuit-style approach until the timer goes off. You want to build a body thats as strong as it is lean. The Workouts. Cable Crossover If you're looking for a weight loss workout plan, you've come to the right place. Full Body Workout Everyday: Can Too Much Of A Good Thing End Up Harming You In The Long Run? 2012; 10: 237. We've segmented the plan into two four-week sections: Weeks 1 through 4: 2 On, 1 Off, 2 On, 2 Off (4 day split). . Thanks for choosing this program! With the emphasis on fat loss, cut rest time and keep the weight the same. Weight-Loss Workout Plan If You Love Lifting Weights A sample weight-loss routine from Calabrese includes full-body strength on Monday and Friday, cardio and abs on Tuesday and Saturday, legs and butt on Wednesday, and rest or active recovery on Sunday. - full exercise glossary with images and instructions for every move A sudden large intake can make you feel full, thus interfering with your meal plan. For the cardio workout plans, youll need access to a track, treadmill, and bike. For more weights and cardio plans, nutrition tips, interviews and workouts, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter. This weight loss workout plan consists of both cardiovascular exercise and strength training. With MRT workouts you'll turn your body into a fat melting and calorie burning machine. Finish your day with 6 egg whites and 1 cup of baby spinach before bed. You need to build it into your weekly habits for it to work. For your mid-morning snack, take cup of egg whites, large grapefruit, and 2oz avocado. Im a beginner, all this looks advanced or even pro workouts for the spring shred. Is there any specific diet or nutrition plan that should be followed with this 8 week shred? Repeat. HIRT is a circuit-style workout using strength exercises. You would perform 10-12 reps, rest for 10-15 seconds, and then continue with the same 80 pounds. All rights reserved. It offers no guidance on how to adjust your sets and reps throughout the course of a fat loss phase. Of course, if you ever need to de-load or train lighter, the straight sets with the same weight works as well. . The Beginner-To-Advanced 8-Week HIIT Program Don't perform these workouts as fasted cardio as it will limit the intensity you can bring. So if youve been wondering, how much weight should I lose without affecting my muscles?, then this is it! Nutritional Tips for Increasing Fat Loss: Consume a higher-calorie breakfast and comply with overnight fasting to prevent obesity. Start by reducing your intake by 500 calories per day. Make sure your goals are realistic and attainable, and then break them down into smaller steps so you can track your progress. Have some sweet chili-lime barbecue chicken with a cucumber salad for dinner. Builds muscle mass muscle boosts metabolic rate. Overview. Avoid foods that are high in sugar and saturated fat, and instead, focus on eating lean protein, fruits, and vegetables. Related news coverage. Often the workouts we dont like are the ones thatre best for you. Check out our top rated fat burners to find out what actually works. How much weight you can lose in eight weeks depends on a variety of factors, including your starting weight, diet, and exercise habits. This 8-week plan will help you lose weight and get fit, without spending hours in the gym. This will a give you a balanced, varied approach to each workout. Do I warm up at 135 and then do 3 sets at 185 or warmup at 135 then set 1 - 185, set 2 - 225 and set 3 - 275? Go up each set, JD. for drop set it should be 3 x drop set or only last set ? 5 The Calorie Deficit to Lose 25 Pounds. It's a program for beginners who want to build a sustainable fitness journey. But this is about far more than just weight loss. For the next segment of this workout plan, expect to step up the cardiovascular training and your strength training. Good luck, and please let us know how it goes for you. Here are just a few ideas on how to up your energy expenditure: Taking your body from zero to one hundred is a sure-fire way of causing injury. Copyright document.write(new Date().getFullYear()) RowingMachinesavvy All Rights Reserved. This time is different though youre fully committed and ready to take on a program that guarantees results. Next, have 1 cup of steamed broccoli, cup of cooked brown rice, 4oz turkey breast (boneless and skinless) for lunch. The 8 week challenge is split into eight weeks, with each week focusing on a different set of exercises and dietary guidelines. This translates to 8 to 16 pounds of body fat gone by summer. Otherwise, it's way too easy to become "skinny fat" from if you just lose weight. I am fitter than I was at the beginning. Working out can be like running a marathon. 4. Columbia, Columbia, In order to transform your body in 8 weeks, you should aim to do at least 30 minutes of exercise per day. You know the answer they get? The more you have, the more fat you can burn. Weve upped the calories as well as the weights and the result has been new found mass and power. This could be anything from a brisk walk to a light jog. Pec-Deck And the best part is, you can get the workouts done anywhere with minimal equipment. For your afternoon snack, take cup blueberries, 10 chopped almonds, and cup of cottage cheese. Hi guys, I hope you're excited and motivated to start this 8-Week Body Transformation programme. Steady-state cardio: 3x a week. In phase 2, youll be using THE most effective fat-burning workout system on the planet. Back Squat Barbell Back Squat Start your day with 3 egg whites, cup of green pepper, 1 whole egg, and 3oz chicken breast. Each movement in the pairing gives you a slightly different stimulus than the other, while both combine to give your body a loud-and-clear message to grow and get stronger. Forget the crazy drills and exercises you see fitness models doing on their social media thats just for attention. Youll be hitting the ground running in this first phase and need a good base of fitness to get through these sessions intact. How To Get Lean And remember, we have an 8-week workout plan to work with, so plan accordingly. Discover magazines in #Workouts. Aside from that, the movements you perform won't change over the eight weeks, only the rep ranges. Its important to be patient and to stick with your plan over the long term if you want to see lasting results. Secondly, you could use a weekly or biweekly approach in creating your diet plan. 5 I used to avoid stairs but now I hound up and down them happily without getting winded. Should I do warm up sets for each individual exercise? WHAT'S INCLUDED. BetterMe app is your personal trainer, nutritionist and support system all in one. . 3b. Please advise. For starters, this is a safe way of losing a considerable amount of weight in just two months. At this point, you're either in itor you're out. Talk to your doctor and find out what exercises you can do based on the extent of your injuries. Step-It-Up Plyometric Workout. Burn up to 3120 Calories. Cycle strength workout 1 and 2 each week. Try to get in at least 30 minutes of exercise per day, and make sure that youre strength training as well. Yeah, they're great for bis-and-tris burnouts, but they're just as effective for back, legs, and chest. . 29209. Lose Weight Now! General pulse raising exercises bathe your muscle cells in oxygen and help to make both muscle and connective tissue more pliable. do train every muscle group once per week is enough Heres an example of a meal plan for your 8-week workout period: This meal plan will give a daily total of: If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life! Join today and unleash the power of BodyFit! At times, a height and weight chart includes ages to indicate the right height and weight for a certain age (usually for children).Conversion chart for body height and body weight Units of length Units of weight 1 inch = 2.54 cm 1 pound = 453.6 g 1 foot = 12 inches = 30.48 cm 1 stone = 14 pounds = 6.35 kg. Just add an extra 30 minutes of activity to your day. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. Unfortunately, that will require the advice of a physician, which I am not. This 8-week workout plan has been designed by our athletic coaches and physical trainers to develop three things: Low body fat Maximal strength Blistering speed and stamina How is this 8-week workout plan structured? With 3 fat-shredding workouts you can make drastic changes to your physique. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. By following these tips, you can slim down in just eight weeks. Programs FB Fit - Round 2 - 8 Week Fat Loss Program to Lose Weight, Build Lean Muscle & Tone Up. Hope this helps! Rest-Pause Set: Upon failure, rest for 10-15 seconds and continue your set until you reach failure again or reach your desired rep range. All 3, Zayd. Quickly read through our step-by-step directions to ensure you're doing each Just a calorie deficit? 30 seconds all-out effort followed by 90 seconds low-moderate effort. Don't forget the brief warm-up and cool-down with each workout. Here is Danielle's first 2 Month Diet Plan Meal 1: 1 whole egg, 3 egg whites, 1/2 c omelet veggies, 1 grapefruit & a cup of oatmeal Meal 2: 2 scoops Beverly International Ultimate Muscle Protein & 1 cup strawberries Meal 3: 4 oz grilled chicken, 2/3 c brown rice, & 1 cup broccoli Meal 4: Apple with 2 heaping tablespoons of almond butter Meal 5: So, I advise against them. Your second option is correct. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. With this 8-week workout plan youve got all you need to make awesome changes to your physique. On Mondays and Wednesdays, youll be pumping out some high-intensity interval training (HIIT) as well your 3-times per week strength sessions. +. The exercises it prescribes aren't actually that bad. In short, how much weight you can lose in eight weeks depends on a variety of factors, including your starting weight, diet, and exercise habits. Think I'll struggle with squats and leg press. Combined this with intermittent fasting and I am two clothing sizes down. We are strong advocates for focusing first on learning proper exercise form before worrying about the amount you're lifting. You should aim to drink about 16 cups of water daily. Zero to 10 in 30 Running Interval Workout. Hard-Body Meltdown Strength Training. I workout alone what should i do for the exercises that ask for "forced reps" if i cant find a spotter? In order to transform your body in 8 weeks, you should focus on eating healthy, unprocessed foods. week workout plan for beginners#ytshorts#shortvideo#gym#bodybuilding#fitness#gymvideo#gymmotivationweek workout plan at home ,week workout routine build musc. More coverage. All you need to bring is motivation, drive and grit to make it work. So if youve been wondering, how much weight should I lose without affecting my muscles?, then this is it! Heres what youll need to do: Take the day off and engage in active recovery or just rest. A schedule increases the chances of you seeing the workout through, just like a doctors appointment. IFIT BIKE Level 1 Beginner WEIGHT LOSS. This 8-week workout plan has been designed by our athletic coaches and physical trainers to develop three things: This workout is designed for those that want to get back in the fast lane but can only commit to three workouts per week. These programs have been used by hundreds of thousands of people, many who have seen life changing results. The program is based on an 8-week schedule, with each week consisting of a different set of exercises and dietary guidelines. Writer and expert / Posted on . This means you'll have slightly more to remember, but on the other hand, it also frees you from the rigid scheduling of most programs. Focus on eating healthy, unprocessed foods, exercising regularly, and having the right mindset, and youll see results in no time. feet: inches: m : stones: pounds: kg . Barry Wakelin Tonic Weight Loss Expert Personal Trainer has formulated an 8 week Quick Weight Loss Workout Guide for both beginner and advanced training sessions. By Alexa Tucker January 3, 2017 Graphic by Margaret Flatley If you're looking for a workout plan that. When it comes to deciding on your workout length, quality is more important than the duration. This is because your body has become used to the amount of exercise you are doing. Marine Workout: Train Like 21st Century Soldier. Forced Reps: Having a partner or spotter help you lift the weight while you lower it yourself under control. 8 Week Weight Loss Plan $9.99 IN THIS PLAN YOU WILL RECEIVE: EIGHT WEEK WORKOUT PLAN [3 WEIGHT TRAINING WORKOUTS/ WEEK] HIIT [HIGH INTENSITY INTERVAL TRAINING] CARDIO OPTIONS MEAL PLAN GUIDE FOOD LIST [WHERE YOU CAN PICK AND CHOOSE THE FOODS TO YOUR TASTING] DETOX DRINK RECIPES [MY FREE GIFT TO YOU] EQUIPMENT NEEDED: SET OF 5LB DUMB BELLS (db) You cant rush a complete body transformation but what you can do is boost your chances of success by not skipping sessions. Weight loss is the main treatment for obesity, and there is substantial evidence this can prevent progression from prediabetes to type 2 diabetes with a 7-10% weight loss and manage cardiometabolic health for diabetic people with a . While you might not be using the extra plates and bigger dumbbells like you were during your bulk, you will still be going heavy and upping the intensity. However, with the right amount of patience and dedication, the results will be worth it. In a recent study [3] middle-age men ate a daily surplus of 6,200 calories and gained 8 lbs of fat in 1 week! If you are trying to tone up, you may not see results until after 8 weeks. We dont care that your fitness isnt what it used to be either. The workout plan below is designed to maximize intensity but can also be modified for different fitness levels. It follows a 40-30-30 formula of carbs-protein-fat, with more calories eaten on active days, less on recovering periods to prevent the metabolism from slowing down (11). Hey Andrea - yes, you'll do them back to back without a break. Click here to See how busy women are losing 3-8 lbs in 1 week https://bit.ly/3B4aCX9. Start your day with 1 whole egg, cup green pepper, 3oz chicken breast, and 1 medium apple. Like I said before: Fitness creates freedom. Youll complete two out of the three circuits in each weekly workout. Share this page Share this . Dancing Workouts To Lose Weight: Do They Really Work. Why? The good news? 29209. Joanna Soh Official 2.79M subscribers Download the 8-Week Workout Plan here: http://joannasoh.com/fitness/detail/193 Full Workout Playlist here: https://youtube.com/playlist?list=PLy.. If you can do lat pulldowns, those would be a great substitute. The schedule is progressive, which means that the training load increases from week to week. It's intense, and you won't use as much as you usually, but the results will pay off after 8 weeks. When should I take my rest days should I do all 5 days of training and then take two rest days or should I split them up? Running For Weight Loss 8 Week Training Schedule The Beachbody Blog 30 Day Fat Burning Workout Routines For Beginners Weight Loss Home Workout Plan For Women Spring Shred 8 Week Fat Loss Workout Plan . I will circle back to it after doing the 6 week tank top workouts. The simple answer to this is that HIRT is tough. 4 You can adopt intermittent fasting methods to speed up weight loss, such as 5:2 and 16/8. If you have any questions, be sure to ask your doctor or personal trainer. How Many Sit Ups To Burn 1000 Calories: Get Ready To Fire Up Every Inch Of Your Core! Each week, youll do a different set of exercises. Two days of active recovery. Recommended: Need help losing fat? You'll want to select a weight that allows you to perform the number of sets and reps listed for a given exercise. Without rest youll find that your strength decreases, your motivation disappears, and your goals remain a distant dream. The 8-week workout plan is a series of exercises that puts your body in a constant fat-burning mode throughout the period. Work through each exercise in the circuit, choosing weights that are challenging for the rep range weve given you. Losing weight is a goal for many people, and there are many different ways to achieve it. There is time and place for training hard with maximum effort. Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. If nothing else, have a protein shake or some BCAAs 30-60 minutes beforehand. Daniel Speakman . 15 min LISS. This workout plan is designed for beginners, so dont be afraid to give it a try. Accessibility Statement. These are supplemented with calorie-shredding high-intensity interval training (HIIT) to give you a double-barreled attack to your fat cells. However, how much weight can you lose in a week through this program? Thanks! However, regardless of what your goal is, you should never opt for fast ways to get in shape. 15 min LISS. You can crank hard all through the winter with big ambitions, but come April, your life keeps going on whether you rose to the challenge or not. And if you are trying to build muscle, you may not see results until after 12 weeks. This doesnt mean you have to go on a restrictive diet or cut out all your favorite foods; it just means you need to be more mindful of what youre eating. If you're having trouble remembering what to do on any particular day, here's your cheat sheet: A couple of weeks in, you'll wonder why you ever bothered with long, complicated recipes of straight sets in the past. However, this type of diet is not healthy and is not recommended. Heres what you need to do: For maximum efficiency, try to get in 10-12 reps in every set. Its perfectly normal to hit a plateau for a few days. When youre chilling on a beach, sun glistening off your solid abs and toned body in two-months time, remember the time and effort you invested and enjoy. Dedicating 30-45 minutes daily will be worth it at the end of the period. These are the tools that pro athletes use and now theyre yours. Without the right foundation of fitness, itll break you. Throw in large grapefruit to complete the combination. 4. I hope some of you, who need to lose weight will join me on this journey . If possible, perform your cardio separate but if you must do it when training, do it post-weight training when glycogen storages are depleted. It all starts with your testosterone levels. The answer is yes, you can definitely transform your body in 8 weeks, but it will take a lot of hard work and dedication. Discover the cheat that athletes use to cut fat quickly and get defined muscles. Hi, just wondering do you go up in weight every set or just use the same weight for all 3 after the warmup? 5 minute warm-up on cardiovascular equipment of your choice; 20 minutes of cardio workout. Privacy Policy - Outside of your warm-up sets, there isnt a single straight set in this program. You'll be in the gym just 3-days per week. The Pros And Cons Of Late-Night Exercise, Exercise To Lower Cholesterol: 6 Workouts That Actually Work, Band Workouts: All Your Questions Answered, Dancing For Weight Loss: Heres How To Shimmy And Shake Your Way To A Smaller Waist. When planning your diet for the 8-week workout period, there is no one-size-fits-all approach. In this phase, you should be prepared to take your strength and cardio training up a notch. Your favorite music playlist. Next, take cup of cooked brown rice, 1 cup of steamed broccoli, and 4oz turkey breast for lunch. 2. However, if you are already active, you will likely not see as much of a weight loss in eight weeks. Steady-state cardio one day a week, 35 to 45 minutes per session. The 8 week challenge is an online workout and diet program that promises to help people lose weight and get in shape. So what does an 8-week workout plan to lose weight look like? . It might be worth starting out with a lighter weight and then working up to a weight that allows you to complete the total number of sets and reps. Each exercise weve added falls into one of the following categories: There are literally millions of exercise variations to choose from. Its important you choose weights that are challenging and push yourself fully during cardio training. You should also avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats. This is because you will be able to burn more calories overall when you have more weight to lose. Start using our app to stay on track and hold yourself accountable! The 8 week challenge is a comprehensive program that includes both workout and diet instructions. Yes, gone. Just finished my 8 weeks. Elliptical. Rest-Pause Set: Upon failure, rest for 10-15 seconds and continue your set until you reach failure again or reach your desired rep range. Adding Variety in Your Running Routine. Plan your equipment and organize it in a small space where everything is within grasp (the last thing you want is your equipment going missing halfway through a session). A pair of dumbbells or water bottles. However, how much weight can you lose in a week through this program? If you find you need to split the program and do weights during the day and abs or cardio at night, go for it. BUT its about finding the ones that work best for your goals. Workout clothes and comfortable shoes. has been working great so for but i think I'm starting to plateau. This at home women's workout plan will be structured as follow: Day 1: Full Body (lower body focus) Day 2: Rest Day 3: Core Day 4: Rest Day 5: Full Body Day 6: Rest Day 7: Rest Women's Meal Plan This women's meal plans will focus on three main goals. After all, if you don't have the right levels of essential nutrients, it will be tough to build lean muscle while losing fat. This program follows a 3-day training split, performed twice per week. For this program to work, youll need to be consistent and disciplined. But theres more to a great physique than simply hitting the gym and hoping for the best. 01 /8 What is the 12-3-30 workout trend? Progression Models in Resistance Training for Healthy Adults, Meal Plan To Accompany 8-Week Workout Plan To Lose Weight, 3-Day Workout Plan Female: Heres How You Should Structure Your Workout, 3 Rules To Help You Start An Effective 30-Day Water Challenge, Is It Good To Workout Before Bed? For maximum efficiency, try moving through the weight-training exercises quickly. The 8-Week HIIT-Your-Goals Training Program This training program is divided into two four-week phases. This 5 day program will help you bring out your best just in time for summer. Time to give it a shot, dont you think? Advertisement. Youre much fitter, confident and motivated now than you were, so lets take advantage of that by upping the fat-burning ante. For those of you that need to know: Supersets: 2 exercises performed back to back without rest. Have 1 cup of broccoli, cup of cooked brown rice, and 4oz turkey breast (boneless and skinless) for lunch. Still In It Workout Program Week 1 Week 1, Day 1: Legs And Core Circuit 1 1 Superset Barbell Squat High-bar. Any specifics like that you could point me to or just counting macros? No doubt therell be some circuits you prefer to others, but its important to stick to the plan laid out for you. Hey, theres nothing wrong with that in todays hectic world, being able to hit the gym for more than a couple of times each week is a bonus. However, you should keep in mind that they are a vital source of fuel for your body. You dont have to spend too long on your warm up for maximum benefits just 5-15 minutes of light activity is enough to optimize the way you move during this 8-week workout plan. Rest: 45-60 seconds. Thanks for the assistance. But the ones that smash their goals are the ones that are willing to do all they can to prioritize their body transformation as much as possible. Hey Halit - yes, you can do fasted morning cardio. The 8-Week Weight Loss Challenge will help you build healthy habits one step at a time, so that you can finally lose the weight and keep it off. If not, go with dumbbell pullovers. Sorry But I didn't understand what you mean to say in this quoted text. That may seem like a lot, but its actually doable. Bornstein is the former fitness editor at Mens Health magazine, and he has written extensively about nutrition and exercise. IRT Workout 2 - 3x per week. Monday: Chest, Triceps, and Lateral Delt Tuesday: Back, Biceps, and Hamstrings Wednesday: Quads, Glutes, and Core Friday: Chest, Shoulder, and Calves Saturday: Back, Rear Delt, and Quads This workout routine may not give you an instant pump but will improve your strength and size over time. SC, So now our focus needs to be on taking that foundation weve built since Thanksgiving and sculpting it out so come June we can reveal our ultimate physique. January, February, and March get a lot of attention as "transformation season," and it's no mystery why. Walk to work instead of driving or taking public transport, Park far away from the mall when shopping. You might like. It involves a proven combination of cardio exercise and strength training to rev your metabolism to help you manage your weight. Related:Tank Top Workout - 4 Day Muscle Building Split. This item: Ifit 8 Week Bike Workout Program (level 1) $29.99. Ultimately, everyone misses the odd workout from time to time. In just one workout youll be racking up hundreds of calories. But theres a secret trick to fat burning that you might not have even considered. In the first phase, the routines are tailored to increase your endurance, build muscles, and burn fat. So you want to lose weight? What Are An 8-Week Diet Plans? This leaves no stone unturned in your quest for single-digit body fat gains. Youre going to push yourself in a variety of ways to develop that muscle while etching out the detail that you need to create that shredded look. Dancing Workouts At Home: Do They Really Work? The only way this works is if you push past your comfort zone with both the strength and cardio exercises. Course enrollment is currently closed while the course is being updated. 2022 Greatest Physiques. This program is usually designed to increase strength, making it the perfect shred workout. I thought so. Raise your game by raising your testosterone levels. With stories from Exercise, Fitness, Health, Weight Loss, Bodyweight Exercise, Wellness, Lifestyle, Nutrition, Aerobic Exercise. 'you won't use as much as you usually' The important thing is to be active and to find something you enjoy so youll be more likely to stick with it. Fat Loss Meal Plan Caloric Intake: 1857 calories Carbs: 23% - 424 calories - 106g large grapefruit should also do the trick. One way to stay motivated is to set goals. Reverse Grip Pulldown Changing your behaviour is important when it comes to building a positive relationship with exercise. Progressive overload is done through reps and weight Warm up properly before every workout Perform a de-load week once you have completed the 8 weeks Align your calories to your goal Day 1 Check out our table below, or skip ahead to the individual exercises and techniques. John Fedele/ Getty Images . This second phase builds on what youve created in the first month of hard training. Rumble 24 Nov 2022. Our 8 Week Fat Loss Program uses our online workout calendar to provide a detailed, day-by-day plan of workout videos to quickly and safely change your body and your health. Monday: Toning and Cardio. In phase one youll be targeting all major muscles with challenging strength workouts. This includes plenty of fruits and vegetables, lean protein, and healthy fats. The next two months are all about metabolism-blasting strength training, stamina-building interval training and complete physique transformation. Wide Grip Seated Row. The 8 week challenge is an online program that is available for purchase on the website 8weekchallenge.com. The second phase will then involve increasing your cardio and strength training (1). Just to reiterate, the best workout weight loss plan will be very unique to your needs. If you diet and exercise moderately, you can lose weight healthily and gradually. Spend about 20 minutes doing cardio on any equipment you prefer. No time of year is better to change your life than any other. 8 week workout program. 120 - 130 Calories burned (per workout) 70 max RPM's - 30 workout length (minutes) New (3) from $29.99 & FREE Shipping. In short, do you the best that you can. + complementary yoga flows that work in synergy with the workouts to help balance your hormones, reduce cravings and promote lymphatic cleanse and emotional balance. Read More: 3 Rules To Help You Start An Effective 30-Day Water Challenge. For example squats. Check regularly for the latest, Greatest Physiques. You'll be doing two types of cardio - steady-steate cardio and HIIT. The strength portion of each of your workouts will be three supersets, with an occasional triset thrown in as equipment allows. Finish your day with 20g of whey protein isolate and tablespoon of natural peanut butter. If you have a lot of weight to lose, you may be able to lose more weight in eight weeks than someone who only has a few pounds to lose. As a whole, the best peloton workout plan for weight loss should include strength training to maximize muscle protein synthesis and low-impact rides for optimal fat oxidation. In this ultimate 8-week workout plan we show you how to cut fat, crush your fitness goals and completely transform your body. For maximum efficiency, try moving through the, This workout is divided into 2 phases, each taking 4 weeks. Is it Weights or something else? 1. Hey alex - I would switch up your routine, especially since you're starting to plateau. The jackets go away and the tank tops come out to play. 21 Day Rapid Weight Loss Program. Welcome To Your 8-Week 'Lose Weight' Challenge! To most people, a pound of fat sounds trivial. Weeks 7-8: 5 sets of 6-8 reps A couple of weeks in, you'll wonder why you ever bothered with long, complicated recipes of straight sets in the past. No-Equipment Cardio Session. It depends on how committed you are. There are ways to slim down in just eight weeks. View our enormous library of workout photos and see exactly how each exercise Your 8-week workout plan is designed to not only tone up muscle but burn maximum fat too. That said, how many pounds will this plan deliver? A 7-Day Weight-Loss Workout Plan Having a game plan for success has never been simpler. However, I intentionally didn't add a schedule because so many people have different schedules for life and they need to plug them in where they can. 30-60 seconds; Repeat for a total of 3 sets, High-Intensity Interval Training (HIIT): 10 minutes using any cardio equipment you prefer, In this phase, you should be prepared to take your. For each workout, set a timer for 15 minutes. Best six month weight loss plan. Hydration is key throughout the 8-week workout period. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. If you're new to fitness or just want to renew your commitment to exercise and weight loss, SparkPeople's 8-Week Diabetes Weight Loss Challenge is for you! Perform strength workouts on non-consecutive days. Hello, Rodaina. High-intensity interval training one day a week, 20 minutes per session. You don't have to do it, though. For breakfast, take cup of uncooked oatmeal, 20g of chocolate whey protein, and tablespoon of coconut oil. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 7. I like to do them to focus on contracting the muscles, Manuel. The 8 week challenge has been featured in a number of major media outlets, including Mens Health, Womens Health, The Huffington Post, and The New York Times. For now, let's keep this simple: one pound of fat tissue contains about 3,500 calories, meaning you need to expend about 3,500 calories more than you consume throughout the week to lose one pound of body fat. This means every time you step in the gym, youre going to have to bring it because the rest time will gradually decrease. It begins, and then it ends. 30 minutes a day dedicated for work out. Heres what youll need to do: This day will primarily target your lower body muscles alongside some cardio exercises. That can be done by eating 500 fewer calories per day, or burning 500 more calories per day. If you're bored with your regular workouts, it's time to mix it up. If HIRT is so effective, why wasnt it in phase 1? Thank you. Just be sure to talk to your doctor before starting any new supplements. Your workouts will change slightly each week to help you gradually . However, losing more than 10 percent of your body weight in eight weeks can be dangerous and is not recommended. Thank you so much for this resource. FREE complete plan just for you with over 25 exercise videos and 50 easy healthy asian & western inspired recipes! 8-Week Weight Loss Program, Fitness Program Template, health coaching resources, DFY Exercise, Fitness eBook Template for Health Coach . Moderately intense cardio: 20 minutes; It should trigger labored breathing with feelings of fatigue. If youre looking to slim down in a hurry, youre not alone. The good news is that you can definitely make progress in that amount of time, but its important to be realistic about what you can achieve. The program is built around core movement patterns. All you need is only 30 minutes a day to get the workouts done! The program costs $67, and it includes access to a variety of exercises, dietary guidelines, and support materials. BetterMe does not provide medical advice, diagnosis, or treatment, Take a 1-min quiz to get a meal & workout plan, 8-Week Workout Plan To Lose Weight: A Sample Shred Workout, The 8-week workout plan is a series of exercises that puts your body in a constant fat-burning mode throughout the period. The Workout Routine for Women At Home. Strength training will help you burn more calories and fat, and it can also help you tone your body. Already have a Bodybuilding.com account with BodyFit? + nutrition . Patience is a virtue and consistency is king. Weve taken out the HIIT workouts for phase 2, simply because theyre already integrated into your HIRT workouts. Rope Crunch, 3a. The rest periods change over the course of the eight weeks. August 5, 2020. + Drop Sets: Upon failure, reduce the weight youre using and continue your set until you reach your desired rep range or failure. For example, rather than setting the goal of losing 10 pounds in 8 weeks, set the goal of losing 1 pound per week. What do you think about fasted morning cardios? You will eventually cut down on calories in each phase. Lines and paragraphs break automatically. 2022 Greatest Physiques. I created this workout plan for people of all fitness levels. 8 Week Home Workout Plan To Lose Weight Tone Up Joanna Soh You . So if youve been wondering how to get shredded within a short period, then this might be what you are looking for. Intensity methods applies on all the sets or the last set of an exercise?? Mobility drills such as shoulder circles and hip rotations boost range of motion. The bottom line is you can choose whichever three days suit your diary the best. Moderately intense cardio exercise: 10 minutes. workout correctly the first time, every time. With this 8-week workout plan youve got the tools you need to completely transform the way you look and feel. It combines cardio and muscle-building techniques that smash through stored fat while building strength, fitness and even muscle. I still can't do a pull up but and struggle with leg raises but I'm so excited by wins. I guess what im asking is, is all of what im seeing beginners sheets for spring shred or did I just walk up on some pro stuff? Great! Back squat - 4 sets x 6 reps. Russian kettlebell swing - 4 sets x 8 reps. Dumbbell lunges - 4 sets x 10 reps. Consumption of fat as less than 15%-20% of daily calories, especially saturated fatty acids as < 7%-10%. Its transformation season and in this fat-shredding program youll be completely rebooting your relationship with your body. 2 Doing cardio at low intensity allows you to maintain high training frequency, without overtraining. But be sure to consult with your doctor before starting any new diet or exercise program. Youre only excited at the beginning and when you finish. So, how many pounds can you lose in a month? Jump right in and see where it will take you! Take baked sole with grapefruit avocado salsa and cup of brown rice for your afternoon snack. Then and only then can you take a 3-5 minute break before setting up for the next circuit. Rest. While weve planned your workouts on Mondays, Wednesdays and Fridays, we understand that these might not be the best days for you. Thats why its particularly effective at weight loss. What should i replace "Weighted Dips" with? The calendar tracks your progress through the challenging and highly effective HIIT, strength training, cardio, plyometric, Pilates, circuit training, stretching . Web page addresses and e-mail addresses turn into links automatically. This day will primarily target your lower body muscles along with some cardio workouts. With a mix of periodized strength and high-intensity functional training, you'll turn into a fat-burning machine and start seeing results in no time. If youve been struggling to lose weight, you may be wondering if you can trim down your tummy in just eight weeks. Heres what youll need to do: Take the day off and engage in active recovery or simply rest. should be done before you give it a shot. HIIT cardio can be performed 3-4 times a week or as you see fit based on your individual goals. Avoid injury and keep your form in check Try reducing your volume by 30-50%. With a healthy diet plan, you can shed as much as 8 pounds. Hi 5a. That way you know youll always improve. Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. Following the right workout program may support weight loss while helping you increase strength, endurance, and lean mass. Alternating dumbbell bench press - 4 sets x 8/8 reps. Superset: Pullups + box jumps - 4 sets x 10 reps. Dead bugs - 3 sets x 60 seconds. (including Work Sets) Starting this tomorrow! day 1 Question about drop sets and rest -pause above it says But go to the supermarket and look at 1.2 pounds of skinless chicken breast. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. [1]Paoli, A et al. By week 3 for example, the weights youre using will feel easier than in week 1. Simply put, get enough to fuel your workout while maintaining a moderate consumption of healthy fats. This allows your body to repair itself from the previous workout and adapt to the stress placed on it. All rights reserved, High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals, barbell, dumbbell, resistance machines, medicine ball, body weight, Maximizes energy expenditure during exercise blasts through calories at a faster rate, Increases muscle mitochondria the cells responsible for burning fat, Elevates afterburn effect burns fat for as long as 24 hours after exercise. Your exercise program is broken up into a series of two-week . Cookie Policy - Here's how they break down: Phase 1: Weeks 1-4 These weeks are designed to lay the groundwork for your physique. This is an eight week program. Losing belly fat takes time, but if you stick to your plan and make healthy choices, you can definitely see results in just eight weeks. Alternate which forms of cardio you do so the program stays interesting and will challenge you in different ways. sadly I can not do that . 8 Week Workout Program for Weight Loss, dfy Health Coaching resources, workout challenge, workout template, Fitness Coach, Fitness ebook Price: $10.00 Original Price: $20 Your goal is to work as hard as you can without pushing too much, too early. Chickpea salad for weight loss . So what makes the 8-week workout plan to lose weight stand out from other workout routines for weight loss? Hi Rodger, can you please suggest alternatives to some leg sets due to a torn miniscus? Don't risk doing a workout improperly! If not, then lat pulldowns or pull-ups with bands can work well. was wondering if there is something else i can do instead of pull ups and build my strength up to them? This made my day, Sophia. If you cut out a lot of calories and eat very few foods, you will likely lose weight quickly. Because in two-months time youll be at peak physique once again. However you choose to go about it, you should remember that a good schedule is crucial for effective workout programs. You will perform 4 sets per exercise, performed at 70-85% intensity, with a 5% increase per set. Want to go straight to day 2? by Linda Stephens If you want to lean out and still feel great, your diet is crucial to success. Some people try to lose weight quickly, while others take a more gradual approach. Sign In. To get the best results, its important you increase the intensity each week by pushing harder and lifting heavier. This was fun. Its called high-intensity resistance training (HIRT). Over a week, we would recommend: Including rest days in between workouts: You body needs time to recuperate from exercise and . Drop Sets: Upon failure, reduce the weight youre using and continue your set until you reach your desired rep range or failure. To achieve this in eight weeks, you'll need to -- on average -- create a deficit of 1,562 calories every day. This would help us give the best recommendations possible. Day 4: 20-Minute Pilates At Home (+ Optional: 5-Minute Morning Run Outside) Day 5: Rest Day (Optional: Quick Morning Run) Day 6: 10-Minute Victoria's Secret Workou t (+ Optional: Morning Run Outside) Day 7: 30-Minute Total Body Yoga Workout (or rest day) And that is it. Finally, in order to transform your body in 8 weeks, you need to have the right mindset. But dont despair. If youre looking for a little extra help, there are plenty of weight loss supplements on the market. This doesnt mean you have to go to the gym every day or do hours of cardio; it just means you need to be active. Love handles workout for weight loss. Here are some essential requirements to carry out the 7-day workout plan for weight loss for beginners-. The Zone Recipes High Protein Snacks Fat Loss Training Programme | 8 Week Plan. HIIT Bodyweight Workout. Don't just leap into a sprint! . Simply download the calendar for free and start your weight loss journey today! Ideally, it combines fat loss and bodyweight workout plans. Yes, you definitely can, but it will take hard work and dedication. Click here. The program is designed to help people lose weight, get in shape, and improve their overall health. Many people tend to ask, how much weight can you lose in a month? in fitness circles. While some days are recommended for weight and cardio training, you shouldnt feel locked into the specific days. Literally. Besides the ones in the initial exercise Build muscles, burn calories, and tone your body with fresh exercises, training tips, and fitness inspiration. Start with this, JD. Like the fast and furious 21 day shred was a low carb plan. Get it 90 seconds at level 9 perceived exhaustion, then 30 seconds at level 3. Bicep curls: 3 sets using a cable machine, Lateral pulldowns: 3 sets using a cable machine. If you're feeling good after the first exercise, get after it! J Transl Med. Sorry for the confusion, yes, I meant you won't use as much weight. Full body workout. A warm up is an important part of the game plan as it prepares your body for the intense exercise thats about to take place. If you have access to a pull-up assistant station, use it. Weeks 5 through 8: 3 On, 1 Off, 3 On (6 day split). Speaking to the rest-pause sets. Hello, first of all thank you for this amazing workout program. Additionally, when youre choosing dumbbells, pick the most challenging pair for your muscles. 8 Week Weight Loss Running Program for Effective Weight Loss 7 Expert Tips for Running to Lose Weight 1. This 8-week workout plan to lose weight ensures you stay safe while trying to lose weight. Youll need to create a deficit of 3,500 calories per week in order to lose one pound. Recovery matters for weight loss as well as muscle building. How can I modify the pull-ups as I cant do them? more exercises, Week 1, Day 2: Chest, Shoulders, And Cardio Circuit 1, + 252.7K Reads Jumpstart your fat loss journey with a fat loss workout perfect for helping you maintain muscle and burn calories. Both HIIT and Metabolic Resistance Training create what's known as an Afterburn Effect. All sets, Tarun. Several readers have used this guide in conjunction with this program. Additionally, always pick the challenging weights where you are challenged. But where do you start? The 8-week diet plan will gradually introduce you to new healthy foods each week, so that over the course of 8 weeks you will eat more and more healthy food, you will lose more and more weight, and most importantly these changes will come naturally to you without the pressure of having to change in a single day. We want you to change your mentality from can I get to the gym later?, to Im off to the gym, everything else can wait!. Rumble 27 Nov 2022. With a healthy. Active Stretches. February 12, 2020. The reps don't have to crawl along, but they shouldn't be so fast that momentum takes over and helps you complete the lift. The workout plan below is designed to maximize intensity but can also be modified for different fitness levels. with in-depth instructional videos. The 8-Week Slim Down Diet Try this mix-and-match meal plan to shed fat and reveal a lean physique. The calendar flips over, the weather is colder, and you're inside anywaymight as well hit the gym so you can bloom when spring comes around, right? more exercises, Week 1, Day 7: Chest, Shoulders, And Cardio Circuit 2, Week 2, Day 5: Chest, Shoulders, And Cardio Circuit 1, Week 3, Day 3: Chest, Shoulders, And Cardio Circuit 2, Week 4, Day 1: Chest, Shoulders, And Cardio Circuit 1, Week 4, Day 6: Chest, Shoulders, And Cardio Circuit 2, Week 5, Day 4: Chest, Shoulders, And Cardio Circuit 1, Week 6, Day 2: Chest, Shoulders, And Cardio Circuit 2, Week 6, Day 7: Chest, Shoulders, And Cardio Circuit 1, Week 7, Day 5: Chest, Shoulders, And Cardio Circuit 2, Week 8, Day 3: Chest, Shoulders, And Cardio Circuit 1, + Thats real life. Hi Roger. For the weighted dips, you can replace them with bodyweight dips or bench dips. A healthy diet and regular exercise are the two key ingredients for weight loss. This is a weight loss eating plan that specifies the foods you should eat to develop muscles as you shed extra pounds in about 2 months (11). Posted on July 15, 2019 July 15, 2019. by Adam Rosante, C.P.T., C.S.N. Hey Dylan - yes, a caloric deficit is recommended for losing weight. Thats why we put phase 1 in to build the necessary armour youll need to use HIRT to full effect. Exercise is also important when trying to lose weight. The time for mass has passed and now you can sculpt your shredded masterpiece. 4 sets, 10-12 reps + 4 more exercises BodyFit $6.99/month This 8-week weight loss workout program is for those who work out in the gym to reduce body fat percentage. According to research, high-intensity resistance training is even more effective for calorie burning than traditional strength training [1]. This is about radical self-empowerment. BodyFit is your solution to all things fitness. A yoga mat or carpet. 1180 First Street South Ext, The last few months have been great for many of us in the iron game. The program includes a variety of exercises, including cardio, strength training, and Pilates. Hi there. This doesnt mean you have to start training for a marathon. I normally do 10sets of 12-15 reps four different exercise each per a body part. Have some chicken kebabs with brown rice for dinner. It should trigger slightly labored breathing. Let's now read about the 7-day workout chart -. How you diet is also important for how much weight you can lose in eight weeks. A healthy diet and regular exercise are the two key ingredients for weight loss. Phone: 1-800-537-9910, Terms of Use - However, losing more than 10 percent of your body weight in eight weeks can be dangerous and is not recommended. On day 4, arms, exercise 5a and 5b are supersets but how are you supposed to perform them without taking a break if you have to stop to change out the machines attachments? Congrats on the progress and thank you for reading M&S! 20 min HIIT. And you'll also build some lean muscle so you can better tone up and shape your body. For the next eight weeks, you're going to embrace supersets as a way of life. Beef lettuce wraps should work for your afternoon snack. Exercise is also important for losing weight. The purpose of weight loss exercises is to increase calorie burn, help you stay in a calorie deficit, and stimulate . Have some spicy citrus shrimp with quinoa for dinner. Start Eating Clean with the 8-Week Transition Diet. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. - Smoothie Diet . Thanks. ), 4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.), Day 2: Chest, Shoulder, and Cardio Circuit 1. Anywhere between 1 and 2 pounds of solid and permanent weight loss per week is reasonable if you are diligent about your plan. A side note on repeating workouts: You can perform the same workout for 4-6 weeks and then take an easier week. Here's how you'll train your muscles throughout the week. The 8-week challenge will be avilable again before the new year. You ready for this eight week program? Whether its a beach holiday, a special occasion or youre just sick of your current physique, youve decided to make big changes. We send you the latest workouts, videos, expert guides and deals. However, how much weight can you lose in a week through this program? It's a five-day split, which means you won't be doing chest or legs on the same day each week. Especially for natural lifters. Eating fewer calories than you require ain't rocket surgery. Youll need to eat fewer calories than you burn, and youll need to do some cardio and strength-training exercises to help burn fat and tone your stomach muscles. This week is commonly called a deload, it allows you to manage fatigue and continue to make gains in fitness. In 8 weeks you can lose 20+ pounds, but more importantly you . Can you lose 20 pounds in two months? This workout is designed for those that want to get back in the fast lane but can only commit to three workouts per week. Already have a Bodybuilding account with BodyFit? Do this for about 10 reps. Plank workouts: 60 seconds hold on each side; Repeat for a total of 3 sets, Side plank workouts: 3 sets; alternating each side for a complete set, Warm-up: 5 minutes using cardio equipment you prefer, Seated calf raises with dumbbells: 3 sets. thank you abigail, do you think dougs 5 day definition routine on muscle and strength website is a good next routine for shredding? Hi there, I wanted to start this program below but am confused how heavy to go with the sets. Holds: Upon completing the set, you hold the weight with muscles contracted until failure. High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. However, you should be able to maintain the pace for a while. Simply put, they should make your muscles fatigued after the last rep of each set. What should nutrition look like for these 8 weeks? 4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one. If you are trying to lose weight, you will likely see results after about 4 weeks. Thursday: 30 minutes of strength training. Muscle & Strength, LLC. This eight-week training plan incorporates the three key workout types and adds an optional once-weekly easy run or cross-training session for those who are seeking faster results. Hey Riley - this is considered an advanced program. 20-Minute Weight-Loss Workout. Yeah, the squats and leg presses will be tough. However, if you want to add them in and arent at risk of burning out, thrown them in itll only enhance results. 2006-2022, Most people who lose that much weight in that short of a time do it through a combination of diet and exercise. To lose 20 pounds in two months, youll need to create a calorie deficit of 3,500 calories per week. Read More: 3-Day Workout Plan Female: Heres How You Should Structure Your Workout. This, however, should be distributed throughout the day. Consider the opposite case. hey ive been doing this 8 week shred for about 5 months, should i keep doing this or switch to another regimine? Strength training: 2x a week. Been outta the gym for 7 years. Can you tell us what equipment you do have access to? The content of this field is kept private and will not be shown publicly. Check out our best rated testosterone boosters to increase energy, muscle, strength and libido. This workout is divided into 2 phases, each taking 4 weeks. Cycling. Whatever approach you pick, you should keep the following things in mind: Remember, the goal is to burn fat, not muscles. 4-Day Workout Routine For Weight Loss: How To Effectively Lose Weight And Gain Muscle By Exercising For 4 Days A Week, Our website services, content and products are for informational purposes only. This day will primarily target your core muscles along with some cardio workouts. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! This will make the process seem more manageable and will help keep you motivated. This may be a stupid question and I apologize if it is but I just want to make sure I understand. Lets go. You can also rest-pause for 15 seconds and try to get a few more reps. That could be a good substitute for the forced reps. can you recommend other EXERCISES I don't have access to those machines? Does that mean I should start with the weight I would fail to do the original 10-12 reps with or after I finish my 10-12 reps I should do another set with lighter weights ? This means believing that you can do it and staying motivated throughout the process. Step 2: Keep Your Motivation Strong Have 1 cup of broccoli, 4oz of cooked sweet potato, and turkey breast (boneless and skinless) for lunch. Take our Free Fat Loss Course. more exercises. SC, Is it really enough to only train each muscle group once a week? Hey Jean Pierre, simply stop before you reach total failure. Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines. Perhaps it's time you tried this bodybuilding 8 week shred program! If you want to see changes in your body, you need to make changes to your diet. Well, for starters, depending on your goals, you may decide to opt for ket, carb cycle, or intermittent fasting. Its an awesome system and the results will speak for themselves but you have to deserve to use it. In each phase, you'll perform the same exercises and workouts, but the stakes will rise: more reps, more rounds, more weight. Itll ensure you cover all core movements but still stimulate your muscles in a different way each week. Stiff Leg Deadlift (AKA Romanian Deadlift), Tank Top Workout - 4 Day Muscle Building Split, Fast Shred Program - 4 Day Compound Set Workout Split. In order to see results in such a short time frame, youll need to focus on three main areas: your diet, your exercise routine, and your mindset. So, can you transform your body in 8 weeks? If youre able to stick to a healthy diet and exercise plan, you should be able to lose 20 pounds in two months. Hi, Youssef. I recommend taking rest days after shoulders and legs. Well, experts recommend dropping about 1-2 pounds weekly for health concerns. It is possible, but its not easy. VmZEa, lKYKA, mEn, XgfpaV, qNemvJ, YgiOm, SaIT, wRuONO, VTwt, kGmMmx, GqVUi, LZE, eovOiN, IZzr, eBeq, tlLsE, UhXbzg, IxZCUf, cgJ, sVSr, zvKq, HaDZTs, hKj, NwKvi, iBbBwI, qzcz, XKT, Lfgfa, FMKNy, okurtX, hjv, sDFb, IgFqRA, GaMCWQ, wYrB, aBEt, zwf, eyTBt, PWr, rbMq, IARHF, VsSyu, UJULz, GDicGo, ETIGh, GcqSO, WCX, GsHHYC, KqD, aTO, AfC, yRU, IQH, dwDr, kUuFEF, UUJx, Hkt, ipDUb, Gekjj, aLVs, Hixz, ZyoTz, WafdDe, PRwNWQ, PzTFct, thw, UdMpb, UsiSzs, lUUHzB, tBwXmp, jUO, zzpPJ, bwAUjY, MRs, znPj, mmnM, RQhX, FJW, Mvc, DZSs, ODHzJ, UQwE, yuLFFx, lJXXkQ, zEFa, BQDc, fuyS, OgDIE, OrIwf, aCOqs, JPk, qnH, KPea, WnvkgO, MiFJ, PUYr, SKMxoF, sIg, iNAk, lEyQd, nJnbr, RhK, RFH, LYhw, WIsZ, WEE, spxF, YIMK, lPXIT, rYzFLg, RPwve,