4 weeks. all you need
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1 4 weeks all you need Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Personal trainer, helping millions get fit and healthy.
2 about the author Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Personal trainer, helping millions get fit and healthy. Having worked in major Fortune 100 companies including IBM, GE, MetLife, HSBC, as a Marketing and Communications professional, he realised his true calling is fitness. A Graduate in History from St.Stephens College and a Masters Diploma holder in English Journalism from Indian Institute of Mass Communications (IIMC), Tarun has been a fitness writer for over ten years. His uncanny skill of making complicated fitness programs into something uniquely simple has been appreciated by over 1 lac of his followers on social media. Tarun Gill Being an international squash player back in his college days, he clearly demonstrates his competency to be a student of the business. His ebook, Tarun s Weight Loss approach (TWLA) released in the year 2014, have had more than fifty thousand downloads till date and is considered to be India s most cost effective weight loss plan. His last venture, fitabolix, erstwhile fitflea.com, the home fitness solutions company, has been the talk of the town. Started in 2014, with just a small idea, fitabolix, has now scaled to over fifty people organization with over 25 trainers on payroll. After successfully launching Fitflea, Tarun has now shifted focus in creating an interactive online fitness media channel helping people with their fitness queries via his video channel called tarungillfitness.com
3 About the program
4 Why this program We as humans are very goal driven and focussed! But when it comes to our fitness adherence we are generally clueless. We all have a vague goal in mind viz I want to lose weight I want to have six pack abs I want to look good naked I want to pack on muscles Though we do know the what but dont really know the Why. Why do i want to lose weight Why do i need six pack abs Why i want to look good naked Why do i need to pack on muscles Not establishing the why is what makes us fail in our fitness journey. So before you follow this program, i want you to pen donw your why Why would you want to do this program? This program will only work if you know your why! There is no magic pill or training program i will share. Some of it, you would already know and would be following it with little or no results. You can also see my video on Whats your Why Click here to view it
5 Expectations I am presuming you know why do you want to do this program! So lets start. The expected outcome 1. Lower body fat 2. More muscular defination 3. Flat stomach (dont expect abs in 4 weeks) No cliches I am not going to ask you to eat every 2 hours I am not going to ask you to drink too much water I am going to ask you to minimize your carbs Because you already know thatand that doesnt work We will follow a keto dietmales only
6 The diet plan Week 1 Breakfast 4 whole egg omelette 20 grams fried bacon Lunch 2 tablespoon olive oil 300 grams chicken breast- Grilled 2 table spoon peanut butter Mid evening snacks 20 grams peanuts 1 scoop whey isolate protien Dinner 1 table spoon butter 1 cup broccolli 1 cup muschrooms 200 grams grilled fish High protein, high fat
7 The diet plan Week 2 Breakfast 4 whole egg omelette 20 grams fried bacon Lunch 2 tablespoon olive oil 300 grams chicken breast- Grilled 2 table spoon peanut butter Mid evening snacks 20 grams peanuts 1 scoop whey isolate protien Dinner 1 table spoon butter 1 cup broccolli 1 cup muschrooms 200 grams grilled fish High protein, high fat
8 The diet plan Week 3 Breakfast 4 egg whites omelette 50 grams plain oats Lunch 2 tablespoon olive oil 300 grams chicken breast- Grilled 30 grams veggies (broccoli, asparagus) Mid evening snacks 1 apple 100 grams plain yogurt 1 scoop whey isolate protien Dinner 300 grams grilled fish 30 grams veggies (broccoli) Carbs added, fat reduced
9 The diet plan Week 4 Breakfast 4 egg whites omelette 50 grams plain oats Lunch 2 tablespoon olive oil 300 grams chicken breast- Grilled 30 grams veggies (broccoli, asparagus) Mid evening snacks 1 apple 100 grams plain yogurt 1 scoop whey isolate protien Dinner 300 grams grilled fish 30 grams veggies (broccoli) Carbs added, fat reduced
10 The Training plan Monday Chest, Triceps & abs Chest Push ups 4 sets 15 reps Incline press- 4 sets 12 reps Flat bench press- 4 sets 12 reps Cable cross- 4 sets 12 reps Triceps Cable push down- 4 sets 12 reps Skull cruchers- 4 sets 12 reps kick backs- 4 sets 12 reps Abs Lying leg raises - 4 sets 15 reps Hanging leg raises- 4 sets 15 reps Push yourself...
11 The Training plan Tuesday Back & Biceps Back Chin ups- 4 sets 15 reps Wide grip lat pulldown- 4 sets 12 reps Close Grip lat pulldown- 4 sets 12 reps One arm rowing- 4 sets 12 reps Biceps barbell curls- 4 sets 12 reps hammer curls - 4 sets 12 reps concentration curls- 4 sets 12 reps Train Hard...
12 The Training plan Wednesday Legs & abs Legs free squats- 4 sets 15 reps Leg extension- 4 sets 12 reps Squats- 4 sets 12 reps leg curls- 4 sets 12 reps donkey raises- 4 sets 12 reps Abs Weighted crunches- 4 sets 15 reps side obliques 4 sets 25 reps Eat clean...
13 The Training plan Thursday Shoulders Shoulders Arnold press 4 sets 12 reps Dumbell shoulder press 4 sets 12 reps Lateral raise 4 sets 12 reps front barbell raise- 4 sets 12 reps Bent over rear delt raise- 4 sets 12 reps Its you vs you...
14 The Training plan Friday Chest, back, biceps & abs Chest Push ups 4 sets 15 reps Incline press- 4 sets 12 reps Flat bench press- 4 sets 12 reps Cable cross- 4 sets 12 reps Back Chin ups- 4 sets 15 reps Wide grip lat pulldown- 4 sets 12 reps Close Grip lat pulldown- 4 sets 12 reps One arm rowing- 4 sets 12 reps Biceps barbell curls- 4 sets 12 reps hammer curls - 4 sets 12 reps concentration curls- 4 sets 12 reps Abs Lying leg raises - 4 sets 15 reps Hanging leg raises- 4 sets 15 reps Dont give up...
15 The Training plan Saturday Legs, shoulders, triceps Legs free squats- 4 sets 15 reps Leg extension- 4 sets 12 reps Squats- 4 sets 12 reps leg curls- 4 sets 12 reps donkey raises- 4 sets 12 reps Shoulders Arnold press 4 sets 12 reps Dumbell shoulder press 4 sets 12 reps Lateral raise 4 sets 12 reps front barbell raise- 4 sets 12 reps Bent over rear delt raise- 4 sets 12 reps Triceps Cable push down- 4 sets 12 reps Skull cruchers- 4 sets 12 reps kick backs- 4 sets 12 reps Quitting is not an option...
16 All the best #asktarungill
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Fall 2015 Fitness Center; Building 21, Room 103 Ext. 4338 Instructors: Brenda Conner Ext. 3415 bconner@highline.edu Highline College Physical Education Department pe.highline.edu Weight Training: PE 123/223