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Not only are all of these workouts free to you on Youtube (just click on the links embedded in each day of the workout calendar, or check out my youtube playlist here!) but they’re also fun and challenging. I also have an additional list of easier and more difficult workouts so you guys can customize the intensity of the program. This workout calendar uses several different types of workouts proven to speed up your metabolism and turn on your fat burning capacities.
If you like the program, please share it with others using the links at the bottom of this post! Movie star Chris Pratt, star of the summertime box office success “Guardians of the Galaxy” had one of the most incredible Hollywood body transformations of all time. By studying many successful weight loss stories Chris understood what it would take to mentally overcome this huge obstacle. By understanding that he had to sacrifice short-term pleasure for long-term success he was able to stay committed for the duration of his transformation.
Chris first sat down with a nutritionist and developed an eating strategy around his workouts that would allow him to build lean muscle mass and burn body fat at the same time. This meant he had to learn a ton about nutrition and eat certain things at certain times to manipulate his body’s most important muscle building and fat burning hormones.
Along with a very strict diet regimen Chris Pratt also relied on a top supplement stack that allowed him to naturally boost his Testosterone output while quickly reducing body fat. Chris relied on the super powerful body transformation stack of Formula T-10 and Alpha Cut HD. Alpha Cut HD helped him lose body fat very quickly and keep his muscles lean and toned while he was reducing his calories. Formula T-10 helped to raise the free testosterone in his body – which he was able to utilize for increased strength, lean muscle building and a rapid increase in energy.
With the help of his nutritionist and a powerful supplement stack Chris quickly became a muscle building and fat burning machine – but it didn’t come without a lot of hard work in the weight room as well.
Chris went on a 6 day per week workout regimen and got trained by one of the top Hollywood Trainers.
The magic with muscle building cardio happens because you are working your fast twitch muscle fibers, which are used in explosive exercises like sprinting, jumping and weight lifting.
Chris was quoted saying that the muscle building cardio was the hardest form of exercise that he has ever done but he attributes his rapid body transformation to his cardio. The combination of the powerful supplement stack, top nutrition, and muscle building cardio is enough to help any man transform his body very quickly. The before and after pictures were shocking but it was not without a ton of commitment and hard work.
Chris’s tremendous weight loss story has inspired thousands of fans to lose weight and get in the best shape of their life. The biggest message that he shared was that time would go by quickly regardless – and if you just put in the work and get past the initial hurdle some amazing things can happen. Congrats Chris – you look awesome and are a true inspiration to thousands of fans from all over the world!
Chris Pratt went on an intense diet and supplement regimen to quickly transform his body for the role of “Star Lord” in the summertime box office smash Guardians of Galaxy. The challenge with his body transformation was that he not only had to lose a tremendous amount of body fat but he also had to gain a lot of lean muscle mass. This meant that he needed to follow a very precise diet regimen that alternated times of muscle building and fat loss.
Chris got the help from a Hollywood celebrity nutrition expert that helped him lose both body fat and lean muscle mass around the clock. The basis for his diet was a strategic combination of lean protein, healthy fat and complex carbohydrates.
Since Chris needed to gain a significant amount of lean muscle mass he would increase his carbohydrates directly after his workouts for the anabolic post workout insulin spike and at all other times of the day he would reduce his carbohydrate levels.
This meant that directly after workouts he would be highly anabolic with a strategic insulin spike and for the rest of the day his insulin levels would be low which is conducive for losing body fat. If you have seen the incredible body transformation pictures of Chris Pratt you can see that his nutrition expert knew what he was talking about. Chris’s nutrition expert also put him on one of the most effective supplement stacks you can legally get your hands on.
Chris took Alpha Cut HD which helped him to reduce his body fat levels while keeping his muscles lean and hard while dieting.
He stacked this with Formula T-10 which helped to increase his body’s free testosterone levels and increase his strength and lean muscle mass.
The combination of this powerful supplement stack along with a professional diet plan formed the foundation to his incredible transformation. Let’s take a look at a typical Chris Pratt meal plan on workout days, which were 6 times a week. Note: This is what Chris’s Nutritionist would call a “high testosterone” breakfast as it is loaded with protein, cholesterol and healthy fats. Coconut oil is a natural metabolism booster and was the cooking oil of choice for Chris during his transformation. Avocado is extremely nutrient dense and gives Chris a huge boost of energy on his intense workout days. Note: This meal continues to keep insulin levels low and provides his body with protein and powerful antioxidants to boost energy levels for the upcoming workout.
It was very important that when Chris was not consuming carbohydrates he was feeding his body with lean protein every few hours as he was breaking down his body very frequently with intense workouts and needed amino acids for his body to rebuild bigger and stronger. Note: Once again the goal was to keep insulin levels and calories fairly low while providing his body with enough protein to maintain a positive nitrogen balance and help his body recover from the intensity of his workout regimen. Chris would take his Alpha Cut HD after lunch as it helped to increase his energy for the upcoming workout later in the day. The goal post workout was to create an immediate insulin spike, which is your body’s most anabolic hormone following a workout. Note: Tilapia is extremely lean and easy to digest which is ideal for post workout protein consumption.
Since your body produces testosterone at night when you sleep Chris would take his Formula T-10 before he went to bed to increase his free testosterone levels. Chris Pratt followed an incredible workout regimen that allowed him to maximize his lean muscle gains while also burning fat.
Most workout regimens are geared towards either fat loss or lean muscle gains – but the goal for Chris Pratt was a total body makeover.
Chris had to go from looking like a typical overweight guy to a buff and muscular super hero in a very short amount of time.
The transformation that Chris Pratt had in only 4 months of time was nothing short of incredible and is a testament to his motivation and hard work.
The secret to Chris’s rapid body transformation was something that his trainer calls “muscle building cardio.” Chris stopped running on a treadmill and performed this radical type of cardio 3 times per week. On top of following a powerful 6-day per week workout regimen Chris took a powerful supplement stack that many Hollywood celebrities are calling the best “body transformation stack” of all time. Chris took Alpha Cut HD to help him reduce his body fat levels and keep his muscles lean and toned.


Chris’s trainer recently revealed his incredibly intense training schedule to us and we want to share a typical week of training that helped Chris Pratt transform his body into a Hollywood stud. This allowed Chris to build the maximize amount of lean muscle mass in the shortest amount of time. Since Mondays were the most intense day of training Chris would also perform a muscle building cardio session in the evening. Chris would run between 8 and 14 sprint intervals on these muscle building cardio workouts. Sprint intervals are considered “muscle building cardio” because they work your body’s fast twitch muscle fibers, which stimulate testosterone and human growth hormone production. Next up was his hardcore Ab Circuit, which consisted of 4 abdominal exercises in a row with very little rest time between exercises. Wednesdays would be a more hardcore approach to muscle building cardio as it was the only workout of the day. Chris would let his upper body rest for a day following 2 strenuous workout days and would perform 30 minutes of muscle building cardio. Sundays were another intense day of muscle building cardio following his only rest day of the week.
Below are 4 printable weight loss charts and logs available as free downloadable PDF files. Hint: These logs work great in combination with the Fitness Progress Charts available in the Microsoft Office Template gallery (see the links at the bottom of this page). The printable weight loss chart allows you to manually graph your weight over a period of 9 weeks.
Using this spreadsheet, you can take the data you've recorded on your hand-written weight loss logs, enter the data into the spreadsheet, and see the results plotted on the graph. This weight loss tracker template lets you create and customize your own weight loss chart. When you track your weight, you should be consistent with the time of day and what you are wearing to avoid large fluctuations. Weight Chart at halls.md - Example of using Excel to create a chart of your weight over time.
Printable Weight Loss Chart - at myfit.ca - Includes columns for calorie intake and other info. It is estimated that 55% of the adult population in the United States are either obese or overweight (National Institutes of Health, National Heart Lung, and Blood Institute, 1998).
Excess fat in the abdominal area independently increases an individual’s risk of insulin resistance and high blood lipids.
The applications from this review article are consequential to the personal trainer and fitness professional for two important reasons.
The Benefits of Yoga Poses for Weight Loss – Yoga is such an exercise which involves not only the body but also the mind. Healthy Free Weight Loss Meal Plans – Some people try to lose weight without considering their health. Most of the menus in 1200 calories free weight loss meal plans contain non-sugared beverage, whole wheat, vegetables, fruit, yoghurt, cheese, and low fat and high protein food. This workout schedule is not just for those of you who sent me questions asking about what workouts to do to lose weight and tone up for summer, but this is also a great way to build a fitness foundation so you can stay fit and healthy for life!
Read my article about why strength training is critical not just for fitness but also for weight loss. That’s why I designed this program to increase the intensity of the workouts as the weeks went on.
I’ll be sweating and pushing myself and working through each day alongside you like the Jiminy Cricket of personal trainers but on Tumblr. I’ve also started making your peanut butter bites and my partner and I are both hooked – yum yum yum!
This is no easy task – even for someone in Hollywood with access to the best of the best. Chris Pratt has struggled with weight his entire life and to undergo an incredible body transformation would require a herculean effort. In order to undergo the huge task to both losing a tremendous amount of body fat and gaining lean muscle mass Chris re-evaluated his mental mindset towards transformation. If you are serious about losing weight and transforming yourself you should make sure you get advice from the people who are paid to be professional body shapers he says.
It stimulates maximum anabolic hormone release and helps to secrete more testosterone and human growth hormone throughout your body.
These muscle fibers take longer to recover following exercises so besides all of the amazing anabolic hormone benefits you also increase your metabolism for up to 24 hours following the workout.
Throw in a bodybuilding split and you can see why Chris Pratt went from looking flabby to a ripped super hero. Chris recently took questions from fans and had a powerful perspective to share about his weight loss journey. This was no ordinary “eat healthy” diet however as it was structured on the timing of when he ate certain macronutrients. By just consuming 2 whole eggs Chris gets all of the cholesterol he needs to max out on his testosterone levels while keeping his saturated fat levels in check.
This shake contains a precise ingredient blend of fast digesting protein and simple carbohydrates, which boost insulin levels and help his body absorb all of the amino acids from the protein. This helps to create a positive nitrogen balance, which is ideal for lean muscle building and boosting your metabolism. Omega 3 fatty acids are vital for reducing body inflammation, increasing lean muscle mass and also boosting your metabolism.
We will give his trainer some credit as well – as he underwent a 6-day per week training regimen that involved the best muscle building exercises and fat burning cardio. He also took Formula T-10 to help boost his body’s free testosterone levels, which helped him increase his strength and lean muscle. Since Chris had to undergo a heavy body transformation part of Chris’s routine was a bodybuilding split. This was the most intense training session of the week and Chris said that it took an incredible amount of mental and physical effort to get through the 1st few weeks.
At the start of his training he had to rest almost 2 minutes between sprints but by the end of his regimen he only needed about 20 seconds rest!
The printable weight loss charts includes trend lines for losing 1 and 2 pounds per week, making it easy to set your fitness goal and gauge where you are at all times.
The logs include columns for recording your weight, the amount of time you've exercised (the 'Exe' column), and the number of calories consumed during the day (the 'Cal' column). The gridlines in the graph are in 1 pound and 1 day divisions, to make it easy to quickly mark your weight on the graph. Your body looses a lot of water over night, so weighing yourself right when you get up may look good in the numbers, but is more a reflection of water loss, but if you do weigh in in the mornings, do that consistently. Obesity substantially increases an individual’s risk of suffering from chronic diseases such as hypertension, coronary artery disease, and diabetes.
This distribution of body fat is also a strong predictor of cardiovascular disease (Grundy et al., 1999, National Institutes of Health, National Heart Lung, and Blood Institute, 1998).


It is well established that exercise and diet modification is the best method for weight loss. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. Both circuit and interval training keep burning calories even after the initial workout is over, and they’re the best fat burners.
Near the end of the program, these flexibility workouts will add in a strength component to help you tone up. Our printable weight loss logs will help you track your weight, your exercise time, calorie intake, and other measurements. The logs were designed to allow you to fold the paper in half (or quarters), making it easy to store your log near your scale or in your pocket. Write your current weight in the 'Start Weight' field and in the Day=0 line in the log below the chart. You may even want to see a doctor before you start, so you can see how other aspects of your health change as you lose weight, like blood pressure, cholesterol, resting heart rate, and percentage of body fat. Those with excess fat in the abdominal area are at increased health risk (National Institutes of Health, National Heart Lung, and Blood Institute). For example, in a twelve-week study, Hagan, Wong, and Whittam (1986) compared the amount of weight lost through diet only to the amount of weight lost through an exercise program. It has been shown that weight management programs resulting in a loss of total body fat also reduce a person’s amount of abdominal fat. However, Ross and colleagues and Sopko and associates also show the efficacy and worth of exercise only programs for promoting weight loss (in overweight and obese populations). They do not realize that their body needs certain amount of calories to keep working properly.
For lunch you can eat 3-ounce turkey breast sandwich with pita bread, ? roasted pepper, lettuce, and 1 tsp mayonnaise. For your breakfast, you can have cooked oatmeal with raisins and margarine, a cup of orange juice, and a cup of fat-free milk. You may also want to refer to our Ideal Weight Chart and BMI Chart for related information.
You will also need to write your current weight on the line next to the (+0) value on vertical axis, and the corresponding weights for (+5), (-5), (-10), etc. In an attempt to define the role of exercise in the treatment and prevention of obesity, the American College of Sports Medicine (ACSM) held a scientific roundtable to address this subject. Also, from a health perspective it is quite meaningful to emphasize that aerobic exercise independently decreases the risk of CAD and related comobidites. The pose of yoga will also help you getting the fit body which is away from the pain feeling which often happens when we are getting tired.
Following the meeting, several consensus statements regarding physical activity and public health were released. To achieve this degree of weight loss, women decreased their average caloric intake by 945 kilocalories a day while the men decreased their average intake by 1705 kilocalories a day.
However, it has been shown that exercising individuals, who do not experience any overall weight loss still decrease their risk of suffering from cardiovascular disease (Ross & Janssen, 1999). You can try reaching the upward as high as possible so that your body will be totally stretched. For dinner, you have to eat 4 ounces of grilled sole or flounder, 2 grilled tomato sliced with 2 tbsp parmesan sprinkle, a cup of steamed broccoli, a cup of cooked couscous, and a cup of fat-free pudding. For lunch, you can eat taco salad that contains ground turkey, tortilla chips, tomato slices, iceberg lettuce, black beans, salsa, low-fat cheddar, lime juice, and avocado.
These results show that equivalent amounts of weight loss can be obtained when the energy expenditure from exercise is similar to the amount of calories restricted through diet.
The current research suggests that exercise without weight loss is actually linked to reductions in visceral fat (Ross & Janssen 1999). For dinner, you must eat whole wheat roll, spinach lasagna with mozzarella cheese, and ricotta, and a cup of fat-free milk. The first statement declares that the addition of exercise to a diet with restricted caloric intake promotes fat loss, while maintaining fat free mass.
Roundtable Consensus Statement: Physical activity in the prevention and treatment of obesity and its comorbidities. Effects of diet and exercise in men and postmenopausal women with low levels of HDL cholesterol and high levels of low-density lipoprotein (LDL) cholesterol. It will give some bad effect such as fatigue, loss of concentration, fainting, and malnutrition.
The second statement claims that physical activity, without caloric restriction, minimally if at all affects fat loss.
The women in the diet only program decreased their body fat from 35% to 29%, where as the women doing exercise only went from 35% to 33% body fat.
Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: A randomized controlled trial. That is not a hard thing because you can practice them yourself and enjoy the great benefits on getting the slim yet idea body shape. Therefore, if you are on a diet, you must watch your calories intake so that it will not endanger the health of your body.
The statements suggest that to optimize weight loss, a combination of diet and exercise is best, and that exercise alone will not suffice.
Additionally, the men in the diet only group decreased body fat from 26% to 21% where as the exercise only group experienced no change in their body fat. Table 1 summarizes some diet versus exercise weight management studies, further validating when energy expenditure is matched, weight loss is similar. That is something great for people to try doing yoga if they are on their effort to get a slim and ideal body. Although it is well established that a regimen of diet and exercise is the best way to control body weight, a recent review by Ross, Freeman, and Janssen (2000) challenges ACSM’s statement that exercise alone is not an effective method of weight loss. This study clearly illustrates that weight loss through diet only was not equated to energy expenditure through exercise only. Of course, getting a slim body through yoga is something possible as long as you do that in a right way. This review suggests that the studies this statement was based upon do not effectively compare caloric restricting programs to increased energy expenditure programs. They conclude that if these factors were equal, exercise alone can be as effective as caloric restriction for weight loss. A recommendation for the Centers for Disease Control and Prevention and the American College of Sports Medicine.



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