skip to Main Content

90 Day Fat Buster Diet and Exercise Plan For A Healthy Lifestyle

Fat Buster Diet And Exercise Plan For A Healthy L?festyle

90 Day Diet and Exercise Plan

To shed off those extra pounds and start living a healthy lifestyle is no easy feat. It requires extensive planning and incorporating new habits into your daily life.

The 90 DAY PLAN, a powerful yet easy to follow weight management and body shaping program, consists of a simple eating plan and an exercise routine that you can incorporate into your lifestyle.

This three month program is designed to target three important factors that contribute to healthy weight management, namely:

  • Your metabolism
  • Lean muscle
  • Appetite control

This program aims to not only help you get rid of those unwanted layers of fat but also:

  • Balance both the mind and body
  • Support a healthy metabolism
  • Maintain a youthful and toned body shape
  • Control food cravings and promote satiety
  • Support a healthy glycemic response

Are you ready to begin this 3 month journey of transformation into a healthier and happier version of you?

I. Daily Exercise Plan

Exercise is an important part of the 90 DAY PLAN. Be sure to do what you enjoy. Try to exercise at least 3 times a week in the beginning. You can increase the frequency of exercises gradually. Each exercise session should be at least 30 minutes.

You can organize your workouts into any combination you prefer or use a routine that works well for you. If you’re not sure about it, you can use the following schedule to get started:

  • Monday: Lower Body Workout
  • Tuesday: Core Workout
  • Wednesday: Upper Body Workout
  • Thursday: Lower Body Workout
  • Friday: Core Workout
  • Saturday: Upper Body Workout
  • Sunday: Rest

Repetitions per exercise set

Try to do at least 10 repetitions per exercise set during your workouts. You can increase the repetitions for each type of exercise as your endurance and conditioning improves. You can start with a simple 30-minute cardio exercise at home. This will keep your heart rate up while you are doing exercises. Stretch for at least 5 minutes to warm up before you start the workout.

Rest time between exercise sets

How much rest you will need between exercise sets will depend on your physical condition. You may find that 30 to 90 seconds is usually about right. However, if you have been ill or have followed a sedentary lifestyle for a long time, you may may have to rest more between exercises. You can always re-adjust the rest time according to your conditioning.

Core Workout

Step 1: Planks (Also a upper body workout)

  • Start in a high plank position with your body facing the ground with your arms straight and heels up. Keep your body level and parallel to the ground while breathing normally.
  • Holding your position, lower your body onto your right forearm (elbow), then onto your left forearm (elbow).
  • Place your right hand onto the ground while engaging your core (torso) to keep your hips as still as possible and pushing your body back up into a high plank. Follow it with your left arm.
  • Repeat the exercise by alternating arms.

Step 2. Rest for 30 to 90 seconds

Step 3. Bicycle crunches

  • Lie down on the floor with your lower back pressed to the ground. Put your hands behind your head with or without interlacing your fingers, depending on your preference. Your head and shoulders should be slightly raised from the ground.
  • Lift your right leg off the ground moving it towards your chest while extending your right leg out to the ground and turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your upper body is moving and not just your elbows.
  • Repeat the exercise by alternating sides.

Step 4. Rest for 30 to 90 seconds

Step 5. V-ups

  • Lie down on your back on the floor with your legs fully extended out and arms places next to your sides, or your arms up overhead for a more challenging position.
  • Slowly begin to raise your upper body and legs simultaneously from the floor while keeping them as straight as possible.
  • Hold your position in a V shape while balancing yourself on your buttocks.
  • Slowly lower your legs and torso back down to the starting position.
  • Repeat the exercise.

Lower Body Workout

Step 1. Walking lunges

  • Stand up straight with your feet apart (about shoulder width).
  • Step forward with your right leg bending your knee to a 90 degree angle and lowering down your hips to the floor.
  • Without moving the right leg, slightly jump and move your left foot forward repeating the same movement on the left leg.
  • Repeat the “walking” forward movement as you lunge.

Step 2. Rest for 30 to 90 seconds

Step 3. Wall squats

  • Stand back flat against the wall.
  • Bend your both knees at right angles and lower down your hips to the floor.
  • Squat down until your thighs are parallel to the floor.
  • Hold for a moment and push yourself to the starting position.
  • Repeat the exercise.
  • For a more challenging exercise, you can also do wall squats holding dumbbells by your sides.

Step 4. Rest for 30 to 90 seconds

Step 5. Standing leg lifts

  • Stand straight with your hands by your sides.
  • Slightly bend your both knees, lift your left leg out to the side.
  • Do the same movement with your right leg.
  • Repeat the exercise by alternating legs.

Step 6. Rest for 30 to 90 seconds

Upper Body Workout

Step 1: Push-ups. Full or on knees

  • Get on the floor on all fours with your body facing the ground with your arms and legs straightened. Place your hands slightly wider than your shoulder width.
  • Slowly bend your elbows and lower your body until your chest nearly touches the floor while keeping your body in a straight line from head to toe.
  • Push your body back up while keeping your body in a straight line without arching your back.
  • Repeat the exercise.

Step 2: Rest for 30 to 90 seconds

Step 3: Jumping jacks

  • Stand upright with your legs together and put your hands down by your sides.
  • As you jump, spread your legs apart while stretching and raising your arms out and over your head.
  • Jump back to starting position.
  • Repeat the exercise.

Step 4: Rest for 30 to 90 seconds

Step 5: Planks (Also a core workout)

  • Start in a high plank position with your body facing the ground with your arms straight and heels up. Keep your body level and parallel to the ground while breathing normally.
  • Holding your position, lower your body onto your right forearm (elbow), then onto your left forearm (elbow).
  • Place your right hand onto the ground while engaging your core (torso) to keep your hips as still as possible and pushing your body back up into a high plank. Follow it with your left arm.
  • Repeat the exercise by alternating arms.

Step 6: Rest for 30 to 90 seconds

If You Want To Push Your Body More

If you are looking to push your body to its limits and burn more calories, here are more challenging workouts that you can add to your exercise program:

  1. Walking at a fast pace or jogging
  2. Swimming pool training
  3. Stairs climbing
  4. Cycling

Tips to Follow

  • Start off gradually, particularly if physical exercise is new to you – Many people make the mistake of pushing themselves too hard when just starting out with a new exercise routine. Then they get burned out and eventually give up, thinking that exercise is just not for them. Start off with 15-30 minutes a day 3 to 5 days a week, and gradually build up the frequency and intensity of your workouts.
  • Set up a plan and stick to it – Knowing what you’re going to do and how long you’ll do it gives you an idea of what to do for the day, and makes it easier for you to accomplish what you need to do.
  • Choose an exercise you enjoy – This makes it less of a chore for you, and makes it less likely for you to leave it out of your daily routine. This can be Zumba, hiking or bike riding or anything you like. It’s really up to you!

II. Daily Eating Plan

There are three types of food categories in this eating plan. They are:

1. Fat Burner Foods

Fat burner foods contain protein from meat sources and non-meat sources. These foods promote healthy metabolism, encourage metabolically active lean tissue, and help maximize your metabolic burning rate.

Foods in this category include:

  • Meat sources – Fish, Chicken
  • Non-meat sources – Tofu, Eggs, Goat Milk, Milk, Low Fat Cheese, Sugar Free Yogurt, Soybeans and its products

2. Storage Foods

Foods in this category include carbohydrate-rich foods. These foods function to provide energy and keep blood sugar levels at a healthy level. However, moderation is important here as excessive consumption of carbohydrates will result in extra calories being converted into fat (adipose tissue) by your liver. In other words, more fat!

Foods in this category include:

  • Rice, Noodles, Bread, Sweet Potato, Potato, Vermicelli

3. Protector Foods

Fruit and vegetables belong in this category. These foods help boost and enhance our antioxidant defense system. To ensure our health and wellbeing, our body depends on a network of antioxidant defense mechanisms to combat free radical attacks. And in this case, the more you can eat, the better.

Foods in this category include:

  • Any type of fruits and vegetables.

Portion Guide

Prepare your daily healthy meals using these hand portions as your serving size guide. The guide below are serving sizes for one meal.

1.1. Burner Foods (Meat Based Proteins)

Food portion should be about the size and thickness of a fist.

1.2. Fat Burner Foods (Non-Meat Based Proteins)

Food portion should be about the size and thickness of a fist.

2. Storage Foods

Food portion should be the amount that can be fitted into a cupped hand. For portion sizes of grains, cupped hand refers to fully-prepared grains, not dry and uncooked.

3. Protector Foods

Food portion should be the amount that can be held by open palm. Intake of these foods can be increased, if desired.

Tips to Follow

Cooking and preparation methods for your meals should be ideally one of these methods which keep the calorie content, oil and sugar levels low:

  • Steaming
  • Grilling
  • Boiling
  • Simmering (soup)
  • Raw (salad)

The food you eat should be natural, colorful, healthy and unprocessed, if possible. Avoid fried, highly processed, high-fat or sugary foods as these types of foods have high calorie content.

  • Do not skip meals at all costs, and be sure to have your meals at regular times.
  • Eat your meals at a slower pace; this is to prevent overeating.
  • Snacking in between is permitted, but it should be ideally be part of the Protector Foods category.
  • Remember to stay hydrated – 8 glasses (250 ounce) at minimum per day.
  • Be sure to consume the recommended portions as suggested above.

Daily Diet and Exercise Template

Tracking your progress is also essential to make sure that you achieve the results you want. Use the template below to help you keep your diet and exercise plan in check.

Based on the portion guide and food categories shown, your daily food intake for your three meals in a day should look as follows. This means that one portion of every food group has to be included in your three meals.

Total Servings per Day

  • 3 x Burner Foods (Meat)
  • 3 x Burner Foods (Non-Meat)
  • 3 x Storage Foods
  • 3 x Protector Foods

Water Intake

  • 8 x Glasses of water

The bold and italicized food types are provided as examples, you can modify your daily eating plan according to your personal needs and preferences.

Breakfast

Number Of Servings For Each Food Type:

  • 1 x Burner Foods (Meat) – Salmon
  • 1 x Burner Foods (Non-Meat) – Hard-boiled Egg
  • 1 x Storage Foods – Wholegrain Bread
  • 1 x Protector Foods – Salad

Snack

Number Of Servings For Each Food Type:

  • 1 x Protector Foods – Apple

Lunch

Number Of Servings For Each Food Type:

  • 1 x Burner Foods (Meat) – Steamed Lean Chicken
  • 1 x Burner Foods (Non-Meat) – Tofu
  • 1 x Storage Foods – Brown Rice
  • 1 x Protector Foods – Broccoli

Snack

Number Of Servings For Each Food Type:

  • 1 x Protector Foods Grapes

Dinner

Number Of Servings For Each Food Type:

  • 1 x Burner Foods (Meat) – Oven-grilled Chicken
  • 1 x Burner Foods (Non-Meat) – Yogurt
  • 1 x Storage Foods – Oven-baked Potatoes
  • 1 x Protector Foods – Orange

Final Words

Now you are ready to start off your diet and fitness journey to get rid of the extra fat and be fitter with the 90 DAY PLAN at your disposal. Always keep in mind that an active lifestyle can improve your health, boost your energy and help with weight loss. Needless to say, however, it is up to you to take action and put your diet and fitness program into practice so you can enjoy a healthier life.

Back To Top