Fat Loss For Women

If you are overweight or struggling to lose weight, this is the course for you. Have you been struggling with...

• Losing weight?
• Maintaining your weight?
• Gaining weight?
• Belly fat?
• Love handles?
• Fat around your hips and thighs?
• Bat wings?

Here are just a few of the risks that you are running if you choose not to exercise and lose weight. 

• Obesity
• Diabetes
• Osteoporosis and arthritis
• Heart disease 
• Decreased bone density
• Poor circulation 
• Premature death
• Increase belly fat
• Loss of lean muscle tissue
• Loss of independence

You can definitely lose weight without exercise, but we recommend that you incorporate the workout program from this course so that you can burn a ton of calories, build lean muscle, keep your resting metabolism high, and therefore, be able to eat more food. 

See attached for Kailee's flexible dieting food guide. 

This diet is specifically designed so that you can lose weight, without depriving yourself of all of the foods that you enjoy eating. 

Answering the age old questions in health and fitness:

Are carbs making you fat?

What carbs are bad for you?

What carbs are good for you?

Where do carbohydrates fit into my diet?

One of the best accountability tools that Kailee and Jack use personally and for their clients is My Fitness Pal. 

Make a free account on My Fitness Pal and start tracking everything that you eat and drink. 

https://www.myfitnesspal.com/

Before you go any further in this course. READ THIS BOOK! It will take you less than an hour to read through, and by the end of it you will have a significantly better understanding of food, how food interacts with your body, the purpose of exercise, and your goals. 

IMPORTANT: If you don't read the entire book now, take a look at slides 46-60 to identify your body type, and then we will help you configure your calorie goal and macronutrient balance for weight loss and fat loss. 

SEE ATTACHED FOR THE OPTIMIZE YOUR BODY EBOOK. 

See attached for your four week sample workout program. 

This awesome cardio workout will get you sweating, and ramp up your metabolism for HOURS after your workout is over. See video for workout details. 

This total body strength workout is designed to build and tone lean, fat-burning muscle tissue. Challenge yourself! See video for workout details. 

This workout is the perfect combination of strength and power exercises in a cardiovascular, circuit training format. See video for workout details. 

Hypertrophy is the increase of muscular size, and with that comes muscular definition and strength. Enjoy the Hypertrophy Turbo workout. See video for workout details. 

How you can continue to use this course to lose weight, lose body fat, and maximize your results. 

Now that you know that building muscle is one of the best ways to lose weight, here are 3 essential reasons why you should do resistance training. 

Plateaus can be one of the most frustrating experiences when you are working on changing your body. Here are 4 ways that you can bust through your plateau and succeed. 

I have had so many clients over the years make unnecessary excuses for why they can't lose weight. Here are the 5 most common excuses and how you can overcome them. 

How to Squat Properly

On the surface the squat seems like a fairly simple exercise. Unfortunately, the majority of people squat improperly and run the risk of injuring themselves. 

• -Focus on keeping your weight back in your heels, or between your heel and your mid-foot. Make sure you keep your whole foot on the ground though. 
• -When you begin squatting, press your hips and butt back as you bend your knees. Keep your knees behind your toes so that you don't hurt your knees. 
• -Squat as low as you can comfortably go. You don't have to worry about getting your butt to the ground on the first try. See if you can just get to 90 degrees. 

How to Lunge

Lunges are another one of those exercises that are commonly performed improperly. What's unfortunate is that if you are performing a lunge incorrectly for long enough, you put your knees and even your back, at serious risk for injury. 

Having proper lunge technique is essential for giving your quads and hamstrings a great workout. Step lunges actually make it easier on your knees, and it also makes it easier to maintain good technique in your lunge. Walking lunge technique and form will be explained as well.

• -Stand straight up with both of your feet together.
• -Step one leg back. *the wider that you step back, the easier it will be to keep your balance. 
• -Keep your upper body perpendicular to the ground. 
• -Drop your hips and your knee straight down to the ground. Lunge as low as you comfortably can, don't worry about getting your knee all of the way to the ground. 
• -Press up through your quads and your glutes to bring your hips all of the way forward to the top. 

IMPORTANT Note: Whether you are stepping forward, backward, or walking with your lunge, make sure that the weight of your front foot is back in your heel or between your heel and your mid foot. That will help you keep your knee safe during a walking lunge or any other type of lunge.

How to do a Push up

A push up is another simple and effective body weight exercise that you can use to build muscle in your chest, triceps, and shoulders. This video is going to help you perfect your push up technique so that you can get the most out of this awesome body weight exercise. They are great for throwing into your home workouts. 

• -Plank out with your hands at our a little wider than shoulder width apart
• -Keep your weight back in the heel of your palm so that you don't hurt your wrist. 
• -Keep your hips slightly raised, so that the first part of your body to touch the ground will be your chest. 
• -Lower your chest to the ground as low as you comfortably can. 
• -Press through your arms, chest, and shoulders until your arms are fully extended.

How to Do a Table Row

In this tutorial I do what some call an inverted row, or what others like to call a table row. Here, I use a barbell, but you can do this exercise at home by using a sturdy desk or table. This exercise is perfect for travel when you want to work your back and biceps, but don't have dumbbells, resistance bands, machines, or a pull up bar. Let's discuss proper row form and row technique

Form and Technique: All you have to do is lay underneath a sturdy desk or table, use a underhand grip to grip the table, keep your hands right above your shoulders when gripping the edge. Pull your chest to the bottom of the desk or table, then gently lower yourself back to the floor. 

How to do Ab Twists

Ab twists which are also commonly known as Russian Twists are an awesome way to work your core (abs and low back). If you need to make this exercise a little easier, all you have to do is set your feet on the ground. If you want to make it more difficult, raise your feet off of the ground and/or hold something in your hands like a weight, to add resistance. 

Add this to your core workout at home or the gym to get a great workout for your obliques. 

From a seated position with your knees slightly bent, lean back until you feel your abs tighten. Raise your feet off of the ground and rotate your arms and shoulders from side to side. 

Jumping Lunges

These lunges aren't for the faint of heart. If you are up for the advanced version of the body weight lunge, you've found it. This lunge will elevate your heart rate, burn more calories, burn more fat, and build muscular strength, muscular endurance, and power. 

How to do a jumping lunge
-Do a step-back lunge so that both of your knees are at 90 degrees at the bottom of the lunge
-Explode with both of your feet from the bottom of your lunge and switch feet midair. 
-Land softly on the balls of your feet and repeat the jumping lunge. 

Squat Jumps

Adding a little jump to your squat is an excellent way to burn more calories, burn more fat, get stronger, and build explosive strength in your quadriceps.

How to do a Squat Jump
-Perform a standard body weight squat.
-Push your hips back and bend your knees. Keep your weight back between your heels and your midfoot
-Load for your jump at the bottom of your squat and explode upward through the balls of your feet.
-Fully extend your legs and launch yourself off of the ground. 

-Catch yourself softly on the balls of your feet. 

-Repeat the squat

Squat Jump Tucks

Adding another level of strength, explosive power, and difficulty to your squat and squat jumps. Squat jump tucks are a great way to burn more fat, more calories, build strength, and engage your abdominal and core muscles in a plyometric exercise. 

How to do a Squat Jump Tuck
-Squat as you would normally. Push your hips back and bend your knees, and load your weight back in your heels. 
-Explode upward through the balls of your feet to launch yourself out of your squat and off of the ground. 
-Pull your knees to your chest while you are midair to engage your core muscles
-Land softly on the balls of your feet and repeat a squat