Beverly International’s Blueprints for Success Maximum Fat Loss for Females Program

This program is for any female who wants to maximize fat loss and improve their metabolism while increasing muscle tone.

Benefits

• Fat Loss / Weight Loss
• Metabolism Boost
• Muscle “Toning”
• Improved Self Image & Self Confidence

Female Fat Loss Supplement Plan

The following supplement schedule is the perfect plan to help maximize your fat loss program.

ESSENTIAL

UMP and/or Muscle Provider, Lean Out

• Use UMP or Muscle Provider as directed in the nutrition plan below.
• Take 2 Lean Out capsules every time that you have a meal or shake.

ADVANCED

If you want to take it to the next level add

• Start your first week with one 7-Keto MuscLean capsule in the morning and another in the afternoon.
• During your second week take two 7-Keto MuscLean capsules in the morning and two more in the afternoon.
• Week 3 and on: take three 7-Keto MuscLean capsules in the morning and three in the afternoon.

COMPREHENSIVE

If you want a little more muscle tone, and your budget allows it add Muscularity and Glutamine Select.

• Glutamine Select 2 or more scoops daily. Sip before or throughout cardio or training sessions and between meals to quiet hunger pains.
• Muscularity 2 capsules per meal.

SKIN AND HAIR BENEFITS

Take 2 each FitTabs and EFA Gold with meals 1 and 5.

Fat Loss Female Nutrition Meal Plan

Eat 5 meals per day spaced 3-4 hours apart. Eat your last meal at least 1-2 hours before going to bed. Your goal will be to have 3-4 food meals and 1 or 2 protein shakes each day.

Meal #1:
3oz turkey breast or chicken, 3 egg whites, 1 yolk, ¹⁄₂ grapefruit or ¹⁄₂ cup omelet vegetables

Meal #2:
Protein Drink: 2 scoops UMP (or Muscle Provider), 12oz water (add 4 strawberries or ¹⁄₄ cup blueberries if you’d like)

Meal #3:
5oz chicken or turkey breast (weighed prior to cooking), 2 cups salad with 2 tbsp oil & vinegar dressing

Meal #4:
Whole Food Option: 1 package tuna, 3 egg whites, 1 tomato Protein Shake Option: 2 scoops UMP (or Muscle Provider), 12-16oz water

Meal #5:
5oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 1 cup vegetables

Monday & Thursday:
Substitute for your 5th meal: ³⁄₄ cup oatmeal (precooked) or cooked rice, 5oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter

Female Fat Loss Training Program

Training with weights plays a very important role in promoting fat loss because of the metabolic properties of muscle tissue. It is vital that you do the basic, compound exercises in perfect form. These are the exercises that burn the most calories and rapidly improve your metabolism and muscle tone. Learn to do them perfectly and you’ll reap a lifetime of workout benefits from them.

You’ll be working out 4 days per week, splitting your body so that you work one-half of your body on one day and the other half on the next workout day. You’ll be working abs and glutes all 4 days. The most convenient way is usually to work out 2 days, take 1 day off, then work out another 2 days and take 2 days off.

Once you become accustomed to the prescribed exercises, pick a weight that is heavy enough so that the last few repetitions of your last set are difficult to finish. This is how you will get the fullest benefit in both tone and fat loss from your training. With a little experimentation you’ll soon have a good idea of exactly how much weight you need to use for each exercise.

Keep up a good pace during your workout. Rest about 60 seconds between sets. Finish all your sets for a particular exercise before going to the next exercise.

Keep progressing in one or more of the following areas each time you work out:

• Amount of resistance or weight used for a particular set.
• Number of reps performed with a particular weight.
• Reduce the amount of rest time between sets.
• Train harder – go for the burn.

Workout Days One & Three

Chest, Shoulders, Back, Abdominals and Glutes

Perform 3 sets for each exercise (except abs and glutes). On set 1 you’ll do 12-15 reps; add a little weight and do 8-12 reps for set 2; for set 3 add still more weight and perform 6-8 reps. Here’s an example:

DB Bench Press
Set 1: 15lbs x 12-15 reps
Set 2: 20lbs x 8-12 reps
Set 3: 25lbs x 6-8 reps

Increasing the weights: In the example above, let’s say that after working out steadily for a couple of weeks you can easily perform 15 reps on your first set. You can also do more than 12 on your second set if you tried, and 8 on your third set. Now, it’s time to raise the weight for each set and start at the lower end of the recommended rep range.

Chest

DB or BB Bench Press Incline DB Flye
Cable Crossover or Resistance Bands
DB Pullover

Back
Dead Lift
Lat Pulldown (wide grip)
Seated Pulley Row or 1-Arm DB Row
Lat Pulldown (close grip)

Shoulders
Lateral Raise
Front Raise
Shoulder Press
Upright Row

Abs
2 exercises of your choice:
Sit Up, Crunch, Leg Raise, Knee Pull-Ins, etc.

Start with 3 sets of 15 reps and gradually work up to 25 or more reps per set.

Glutes

2 exercises of your choice:

Step Ups, Reverse Lunge, various Hip Raises, Back and Side Kicks, etc.

Note you can also find many glute exercises on YouTube. Same sets and reps as abs.

Workout Days Two & Four

Biceps, Triceps, Legs, Abdominals and Glutes

Same Sets/Reps as Workout One, 3 sets per exercise, 12-15 reps for set one, add weight, then 8-10 reps for set two, add a little more weight and perform 6-8 reps for set three.

Biceps
Barbell Curl
Concentration Curl
Incline DB Curl

Triceps
One-Arm Triceps Extension Triceps Pushdown
Bench Dips
Lying Triceps Extension

Legs
Lunge
Squat
Leg Extension
Leg Curl
Calf Raise

Female Fat Loss Cardio Plan

You’ll be starting with 3 HIIT cardio days per week as the linchpin to your cardio system. It is important to avoid “mindless” cardio. To keep you focused, you’ll be adding a progressive element to your cardio, just as you have done with your weight workout. Here’s how to do it:

Record each cardio workout in your training journal or a separate notebook. Don’t just get on a treadmill and walk. Quantify your cardio program. Set a GOAL! It can be DURATION, INTENSITY (mph, % incline, or level), or one that combines all of the above, CALORIES expended. A sample cardio journal entry might look like this:

Type: Treadmill
Duration:20 Minutes
Peak Intensity: 6.2 mph; 4% incline

Rest Intervals: 3.5 mph; 0% incline
Calories Expended: 300
Total Calories for week to date: 1000

The best times to do your HIIT cardio are first thing in the morning, before Meal #1, or if you must do your weight workout and cardio in the same session, always complete your weight workout before cardio. High intensity interval training (HIIT) is the most effective way to burn maximum calories, shed fat and increase your metabolism.

HIIT (High Intensity Interval Training) is a type of cardio training in which you alternate short, high intensity intervals with slower intervals to recover. For example, run for 60 seconds, and then walk for 60 seconds. Or, walk fast on an incline for 60 seconds, then normally on a flat surface for 60 seconds. The benefits of doing HIIT will be maximal fat loss because you increase your resting metabolism and fat burning enzymes, while maintaining and even building muscle, all in a minimal amount of time.

Perhaps the easiest way to do your cardio workout is simply choose one of the HIIT programs built into your cardio machine and increase a level every 4th workout on that machine. If you have a Peloton or other advanced option for cardio – they work great! The main emphasis of doing this is to always advance and to never stay at an equilibrium state.

You can choose to perform each cardio session on the same machine, or use a different machine each day. Another great benefit of HIIT is that you can do it almost anywhere without any equipment at all. You can alternate fast walking or running intervals with normal walking. Do 10 kettlebell swings every minute for up to twenty minutes, or you can even use a jump rope. Spin classes, “boot camps”, or other classes are great and motivating.

The important thing is that you record each cardio workout and gradually increase the intensity level every week or two.

A sample HIIT workout on a stationary bike might go like this. Warm-up for 3 to 5 minutes by pedaling at a comfortable speed and low resistance; then start your interval work

• 30-60 seconds: High-Intensity interval (pedal hard and/or increase the resistance)
• 60 seconds: Rest interval (pedal at a comfortable speed with low resistance)
• Repeat for 10-20 minutes interval training.
• Conclude with a 3-5-minute cool down.

Now that you are set with three days per week with HIIT, you are probably thinking should I do any additional cardio during the week? Easy! We recommend simply walking or doing something active 2 additional days per week. Whether it is pushing a stroller at the park or roller blading, staying active throughout the week will keep your energy levels high and overall attitude positive.

Best of Luck to You and Enjoy Your Transformation!

If you follow the above Supplement, Nutrition, Training and Cardio programs with consistent effort and discipline for at least 8 weeks, you are sure to achieve maximize fat loss, a much-improved metabolism and noticeably better muscle tone.

This is a great program to get you back in the game and feeling great. Let us reiterate that Beverly’s educational information, nutrition programs, and supplements – including your Maximum Fat Loss program - are No Nonsense – no gimmicks or quick fixes, just sound, tried and true, formulas for success.

Looking for more programs? Go to www.BeverlyInternational.com, click on the Nutrition and Training Plans button. You’ll find Personalized Supplement Stacks for twenty unique goal profiles, 14 targeted Workout Programs, and more than 125 Customized Nutrition Plans.

Please share your success story with us. Include before and after photos and send to sandyr@beverlyinternational.net.