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If your calorie deficit is large enough, with time you’re going to look like you lost a ton of muscle mass because of the water loss from reduced carbs. Don’t let it mess with your head- push through it. When your carb levels are back to normal your muscles will look full again.

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I am new to YouTube. Please support by subscribing to my Channel. Like and share the video as well. Most of us would like to START exercising but we do not know Where or How to start, hence we lose motivation after a month of not seeing results plus boredom. The video will tell you EVERYTHING you need to know in starting a successful Workout Plan, to keep you motivated, and most importantly to achieve your GOALS! For example how many days should I workout? How long for? How many repetitions and sets should I perform? What time of the day is best to workout? What exercises should I perform to lose weight? How long should I rest in between each set? How hard should I push myself? When will I see results? How important is my food intake? All these questions will be answered in this video plus more nutritional and motivational tips as we work towards your goal in the next 8 weeks. I've called the 8-week challenge the 'Fit & Feminine' workout! Just like most of you, I want to be fit but still feminine looking at the same time (not too muscular eh!) There are 2 plans for you to choose from: a) 3-day Workout Plan b) 5-day Workout Plan Both workout plans are as below. Please feel free to write them down and go through my 'Workout With Me' videos to perform these exercises. You may adjust the days according to what suits you best so long as you stick to exercising for either 3 or 5 days. They can be performed both in the gym or at home. The 3-day Workout Plan (Suitable for Beginners) Monday: Cardio + Total Body + Core Warm Up: 5 -- 10 minutes 3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 2 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set Cardio: 20 -- 30 minutes moderate intensity Cool Down: 5 -- 10 minutes total body stretches Tuesday: Rest Wednesday: Cardio + Total Body + Core Warm up: 5 -- 10 minutes 3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 2 Abs Workouts: 2-3 sets and 12 -- 15 reps each Cardio: 15 -- 20mins higher intense cardio Cool Down: 5 -- 10 minutes total body stretches Thursday: Rest Friday: Cardio + Total Body + Core Warm up: 5 -- 10 minutes 3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 2 Abs Workouts: 2-3 sets and 12 -- 15 reps each Cardio: 20 -- 30 minutes moderate intensity Cool Down: 5 -- 10 minutes total body stretches Saturday: Active Rest Perform an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc. Sunday: Complete Rest The 5-Day Workout Plan Monday: Cardio + Lower Body + Core Warm Up: 5 -- 10 minutes 4 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set Cardio: 20 -- 30 minutes moderate intensity Cool Down: 5 -- 10 minutes total body stretches Tuesday: Cardio + Upper Body Warm Up: 5 -- 10 minutes 4 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set Cardio: 15 -- 20 minutes higher intensity Cool Down: 5 -- 10 minutes total body stretches Wednesday: Active Rest Do an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc. Thursday: Cardio + Lower Body + Core Warm Up: 5 -- 10 minutes 4 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set Cardio: 20 -- 30 minutes moderate intensity Cool Down: 5 -- 10 minutes total body stretches Friday: Cardio + Upper Body + Core Warm Up: 5 -- 10 minutes 4 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set 3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set Cardio: 15 -- 20 minutes higher intensity Cool Down: 5 -- 10 minutes total body stretches Saturday: Cardio + Total Body + Core Warm Up: 5 -- 10 minutes 4 Total Body Workouts: 3 sets each, 15 reps 3 Abs Workouts: 3 sets and 12 -- 15 reps each Cardio: 20 -- 30 minutes moderate intensity Cool Down: 5 -- 10 minutes total body stretches Sunday: Complete Rest because You Deserve It! Do not skip your warm-ups and cool down. It's essential to warm up your muscles to avoid cramps and cool down to avoid injuries as well as muscle soreness. Please like and share this video. Subscribe to my channel for new fitness and nutritional video weekly: http://www.youtube.com/user/joannasohofficial Check me out and connect with me via facebook: http://www.facebook.com/joannasohofficial Go to my website for daily inspiration, printable workouts and to know what I'm up to: http://www.joannasoh.com Send me a mail: [email protected]

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Download My Workout App Exerprise FREE - https://bit.ly/2JeTiVA Full Workout Programs HERE - https://www.anabolicaliens.com/programs/ Subscribe to Anabolic Aliens: http://bit.ly/2oG68lJ | Click that Notification Bell! Watch more: https://www.youtube.com/playlist?list=PLtQmcQeXvpL9tqz4oInJAiHoJujRviIaD Official Anabolic Aliens video of: Fat Burning Tabata Workout (HIIT Cardio). Tabata workouts are a form of high intensity interval training (HIIT). These type of workouts expend calories quicker and burn fat faster. A tabata circuit can be any sort of exercise involving interval ranges of 20 seconds high intensity followed by a 10 second rest and then repeated to complete a 4 minute circuit. I personally am a huge fan of these kind of workouts because from my own experience doing them daily, in 3 weeks I have lost 3% body fat (nutrition although being the major factor), my cardiovascular system has significantly improved, and my muscles in my entire body look more toned. Try out this killer circuit that I created. Your heart rate will increase, you will be sweating, always go at your own pace, keep breathing, and the best part about it is you can do it at home or at the gym!! Workout: Power Push Ups High Jumps Switch Lunges In & Outs Repeat the second round Burn fat fast with this crazy workout, lose that belly fat and get those abs you've always wanted, and eat right so summertime you'll be sexing up those beaches!! I definitely recommend you give it a try! OFFICIAL ANABOLIC ALIENS WEBSITE: ➢ http://www.anabolicaliens.com ➢ 1on1 Training (Custom Workout/Meal Plans) - https://www.anabolicaliens.com/personal-training/ ➢ Full Programs (Home/Gym) - https://www.anabolicaliens.com/programs/ ➢ Apparel - https://www.anabolicaliens.com/apparelshop/ CONTACT US: ➢ Email Address (Business Inquiries Only) - [email protected] OUR PARTNERS: ➢ HearthStone Native Coffee - http://bit.ly/2zRVF95 ➢ MuscularStrength Website - http://bit.ly/2xrdhqY FOLLOW ANABOLIC ALIENS: ➢ Facebook - http://www.facebook.com/anabolicaliens ➢ Instagram - http://instagram.com/anabolicaliens ➢ Twitter - http://twitter.com/AnabolicAliens ➢ Mike's Bodyspace - http://bodyspace.bodybuilding.com/rosaripped ➢ Eric's Bodyspace - http://bodyspace.bodybuilding.com/cue516 WATCH MORE ANABOLIC ALIENS: ➢ Recent Uploads - https://www.youtube.com/playlist?list=PLtQmcQeXvpL-qaarc8yo5cH9sW2gZifV0 ➢ Popular Videos - https://www.youtube.com/playlist?list=PLtQmcQeXvpL81G9Zt4r6cnf0bsFDDuXgP ➢ Intense 5 Minute At Home Workouts - https://www.youtube.com/playlist?list=PLtQmcQeXvpL8LgPBwQDdQJwhIrIEXlpFr ➢ Intense 5 Minute Dumbbell Workouts - https://www.youtube.com/playlist?list=PLtQmcQeXvpL_KpcS-J1m-fPRXWC-tZa-q ➢ Intense Tabata At Home Workouts - https://www.youtube.com/playlist?list=PLtQmcQeXvpL9tqz4oInJAiHoJujRviIaD ➢ Intense 5 Minute Resistance Band Workouts - https://www.youtube.com/playlist?list=PLtQmcQeXvpL_qlSthDfLck7HwLclAx0wU ➢ Abs - https://www.youtube.com/playlist?list=PLtQmcQeXvpL_zqOiYbiJkX2e5y1LWxCvA ➢ Intense Tabata DUMBBELL Workouts - https://www.youtube.com/playlist?list=PLtQmcQeXvpL-J8jbTwGTqiFgq-bqqjJDX ➢ Arms - https://www.youtube.com/playlist?list=PLtQmcQeXvpL9aSNtxcmGOkYx1PIQcsFOG ➢ Chest - https://www.youtube.com/playlist?list=PLtQmcQeXvpL-zRJjScKtRDGwA7Oe5xUfx ➢ More Anabolic Alien's Playlists HERE - https://www.youtube.com/user/AnabolicAliens/playlists Artist: Trapt Song: Headstrong -- -- -- -- -- - Two guys who want to do all they can to help motivate, educate, entertain, and inspire. We promise to always keep it 100% honest and real. We appreciate everyone who supports us and will always give it our all in putting out the best possible content as well as doing our best in always answering everyone who reaches out to us. HAVE NO LIMITS AND NEVER SETTLE!!! Anabolic Aliens consists of Mike Rosa & Eric Cue Make sure you're subscribed for: fitness, workouts, routines, lifting, training, sports, exercises, nutrition, health, wellness, injury prevention, powerlifting, bodybuilding, motivation, aesthetics, shredding, bulking, tips, advice, vlogs, entertainment, comedy, information, truth, and so much more!

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