14 Day Fat Loss Challenge ( Low Impact High Knee Workout For Fat Loss )
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- เผยแพร่เมื่อ 23 ก.ย. 2024
- Alongside this routine walk/jog/run 1-3 miles at least 3x weekly.
Stay consistent on this workout plan alongside the healthy diet below and walking.
***Low Carb/ Sugar Meal Plan ***
Meal Plan - 7 Day Schedule (Rotation)
Monday:
- Breakfast: Small fruit bowl (mixed berries) with a sprinkle of chia seeds and cinnamon (~150 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled chicken breast with a side of steamed broccoli (~300 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Tuesday:
- Breakfast: Healthy cereal with almond milk and sliced banana (~250 calories)
- Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
- Lunch: Grilled chicken breast with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled tilapia and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Wednesday:
- Breakfast: Oats topped with sliced strawberries and a drizzle of honey (~300 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled turkey wraps with a side of mashed brown rice and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Thursday:
- Breakfast: Small bowl of mixed fruits (~150 calories)
- Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
- Lunch: Grilled chicken breast or strips with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Friday:
- Breakfast: Small fruit bowl (mixed berries) with a sprinkle of chia seeds and cinnamon (~150 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled fish with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn with a side salad (~550 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Saturday:
- Breakfast: Healthy cereal with almond milk and sliced strawberries (~250 calories)
- Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
- Lunch: Grilled chicken breast with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Sunday:
- Breakfast: Oats topped with mixed berries and a drizzle of honey (~300 calories)
- Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
- Lunch: Grilled salmon with a side of mashed potatoes and steamed broccoli (~400 calories)
- Snack: Infused water with lemon juice and mint leaves (no calories)
- Dinner: Baked potato topped with grilled chicken breast and a side of corn (~400 calories)
- Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Feel free to add and replace veggies and fruits as needed. You can’t really go wrong with fruits and veggies as a whole.
You can purchase precooked or raw meats.
You can purchase Frozen or fresh fruits.
Shopping List
- Baked/grilled chicken breast
- Turkey Slices
- Fish ( Cod, Salmon or Tilapia )
- Potatoes (mashed potatoes or baking potatoes)
- Broccoli
- Corn
- Mixed fruits (e.g., berries, bananas, strawberries)
- Nuts (almonds, walnuts, cashews, pistachios)
- Oats
- Chia seeds
- Honey
- Healthy cereal
- Almond milk
- Lemon
- Mint leaves
- Choice of fruits ( Frozen and Fresh )
- Brown rice
Healthy Cereal Brand
1. Whole Grain Oat Cereal
2. Bran Flakes
3. Wheat Flakes
4. Multigrain Cereal
5. Quinoa Flakes
#homeworkout #fullbodyworkout #getfit
#beginnerworkout #fullbodyworkout #fatloss #homeworkout #workoutideas #howtoloseweight
I love how you're breaking everything down so simply. It's going to require dedication, but it can be done. Thank you!!! It's exactly what I need and my husband too.
My husband and I start tomorrow, Sept. 16th
I will be working on this tonight. Thank you.
I am so glad I found your insta and TH-cam channel. You are a truly motivational coach. Started this challenge today - 9/22/25. 🎉
started today (9/15) just finished - feel great 💪🏼
Feeling great, Sept 15th weight 261.8 today Sept 17th weight 259.3 down 2.5lbs and I'm doing everything you said low carb high protein and 4 miles. I hope I can keep this up! LOL I want to keep this same energy for 14 days minimum, then repeat!
Hello, I started following you a month ago. However, I started this routine yesterday, Monday, September 15th. I have saved most of your videos, and, I will be using them to target my specific areas. Thank you for your inspiration
I’m in!! Just now seeing this one but let’s go!!
Glad I found this video! I started today, 9/18. Thank you
Yes
Another great workout 🐸❤️Thank you for sharing!
Thank you! I appreciate the advice and videos
I’m in 🙌🏼🙌🏼 starting Sept15th .
Started this am. Love it.
I'm in I'll start tomorrow, I just got in from dinner will start this 9/15 THANK YOU!
Start led today. Walked 4 miles and completed the workout. Trying to lose this “baby weight” even though the baby is now 2. 🙃
Great workout, I’m in. Started on 9/14
Alright!!! That was a great workout 💪🏼💪🏼 Loved It!!!
Thank you for this
Please also share the diet or eating plan for the next 14 weeks
NB. I will be weighing on day one😊and track my progress
Doing it with my daughter. Starting on 9/16. Thanks. I'll come back to share the results.
Thank you! I'll start the challenge 9/16❤
I did it!! 🎉. 💪🏽
Thank you! I'll take the challenge and start September 16, 2024
Day 2 completed
Okay, starting on my Mom’s Birthday, 18th of September. RIH Momma.
Thank You 🙏🏽
Started today September 15th and added 10lbs weights.
Thanks for all you do.😊
Today, 15th September 2024
Starting 9/22!
Thank you. 14 days I am on it.
Got it! 2 weeks starting 9/15!
I will be starting tomorrow 9/17🤗
Started Monday 16th September 2024.
Sept 16
Starting 9/15
Okay I’m going to start 9/15. Just got to find a way to get the mile walk in uggh
9/17🎉
9-15-24🎉🎉🎉❤
Start 9/14
I'm going to September 15th
Started today 22/9/2024
Day 1 🎉September 14, 2024 ❤️🖤💚
9/16/24💪🏾💪🏾💚
9/15
9/16
Starting tomorrow Sept 17…. Do we do this everyday for 14 days ?
9/16/24. Glutes needs lifting please help.
9/16 what if you have back problem
9/16/2024
Are these repeat videos?
These are different challenges that people request monthly for Brandon to create ❤️🖤💚
@tanyaellis905 Oh, OK, I thought I did this already. Thank you for the heads up
I don't eat meat or seafood.
I saw your TH-cam channel👍👍
Your channel does not have On Page SEO and Off Page SEO. Also has not backlinking. SEO will increase the organic views of your videos.
If you trust me. I can do your job very well. Thanks💖💖
Starting 9/15