48 Hours to Total-Body Makeover - Lose Weight Fast with Healthy Diet Plan

How to lose body fat and increase energy. Healthy eating habits go a long way to getting in shape. This diet plan is easy to understand and easy to do. Bonus built in cheat day!

Why 48 HOURS?
In 48 hours is how long it will take you to makeover your diet and exercise plan for your total body makeover. The most important part about you getting the body you want is to stick to the plan as close as possible because it WORKS! Give yourself 48 hours to get used to the change and every day you'll feel better and be stronger for it!

Our four primary goals:

• Lose body fat
• Build muscle mass
• Increase energy
• Maintain or improve heath

To get maximum results with in 60 days up must combine exercise with optimal nutrition.


Five groups of nutrients plus water for optimal health:

• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water

Protein, carbohydrates, and fats contain calories which fuels our body. Vitamins, minerals, and water do not contain calories, however man of them are involved in energy processes.


Calories are great to have in our body for the energy it gives us to workout and think.  The kind of calories you don't need come from alcohol (such as in beer, wine and liquor) however in most cases they do not contain any nutrients therefore not providing good energy for working out or thinking.


WHAT YOU NEED:
Protein per pound of weight:


___________________grams/lb____grams/kg
Inactive Adult                 0.3                      0.8
Average Person            0.4-0.5                0.9-1.1
Endurance Training     0.5-0.7                1.2-1.4
Weight Training           0.7-0.8               1.6-1.7
1 kilogram =2.2 pounds
Works out 3-4 times a week (aerobic and or strength training)


Your body can only take in so much protein at once so make sure to spread out your protein throughout the day.


Source of protein:

• Meat
• Seafood
• Eggs
• Dairy products
• Poultry

Foods such as nuts, seeds and vegetables contain some protein. You can determine the % of calories from protein by dividing the protein calories by the total calories on a label.


Visual:
Your body is a machine, protein is what you are made up of and carbohydrates is the fuel that makes you go.  

Carbohydrates primary function is to provide the body with fuel for energy.

Simple carbohydrates are naturally in some plants and what we sure as table sugar. You will also find these sugars in fruit and honey. Lactose, is also a simple sugar carbohydrate that brakes down too fast and give you energy immediately but then leaves you feeling tired and sluggish. Lactose you can find in milk.

Simple carbohydrates include:

• Granulated sugar
• Candy
• Soft drinks
• Fruit drinks

Complex carbohydrates brake down slowly in the body and give you long steady energy for several hours. This is because most sources also contain fiver and other materials that slow the digestive process.

Complex carbohydrates include:

• Pasta
• Bread
• Potatoes
• Vegetable
• Rice
• Bagels

You should eat complex carbohydrates regularly to provide you with nutrition and energy .
You may think that if you eat more carbohydrates then you should have more and more energy but there is always a limit. When the body has more than enough glucose from carbs than it needs for energy, extra glucose is stored in the muscles and liver as glycogen. When the muscles and liver have stored all it can handle, excess is converted to fat.

WHAT YOU NEED:
45-65% of your total calories. Make sure that your carbohydrates are fiver-rich.

• Whole grains
• Fruit
• Vegetables
• Legumes

Eating too many carbs can lead to energy imbalance (more calories consumed than burned), causes weight gain.


Good source of fiber include:

• Vegetables, such as cabbage, broccoli and cauliflower
• Whole-grain breads and cereals
• Fruits, such as apples and oranges
• Beans and peas

Fiber is an important part of our diets because it plays an important role in elimination and has show to help maintain a healthy intestinal trace and so much more.

IMPORTANT:
Always talk with your doctor first before starting any diet or exercise plan.

Plyometric Knockout Body Circuit - VIDEO

WORKOUT

WORKOUT CARD

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 Tools You Need                                                                                                                

PLYOMETRIC KNOCKOUT BODY CIRCUIT PRINTABLE

WORKOUT

VIDEO WORKOUT

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 Tools You Need                                                                                                                

Plyometric Knockout Body Circuit

Burn fat with intense intervals focusing on of intense lower-body plyo and sweat-inducing cardio.

Routine by Michelle M. Freeman.

Your Plan:
Make the workout fit your schedule.

• 15 Minute Workout: 1 set each exercise.
• 30 Minute Workout: 2 sets each exercise.
• 45 Minutes Workout: 3 sets each exercise.

You'll Need:

Hand towel or paper plate, upbeat music

VIDEO

WORKOUT CARD

Extreme Team,

I placed stretches in the middle of the workout keep your knees from feeling the impact of these hard core exercises. You will really enjoy this workout as I also have. I did 3 sets and it felt amazing!

Your trainer,

Michelle

Repeat this routine 3 times

Walking Lunge 4 steps forward to 4 Prisoner Squat Jump
Walking Lunge 4 steps backward 4 Prisoner Squat Jump
While keeping your back straight, step forward on your right leg as far as possible, until your right thigh is about parallel to the floor.

Then bring your left leg forward to meet your right leg. Next, step forward on your left leg as far as possible, until your left thigh is about parallel to the floor.

Then bring your right leg forward to meet your left leg.Continue stepping for 4 steps.

Next move to the Prisoner Squat Jumps. Stand with feet shoulder-width apart, hands behind your head.

Do a regular squat and then jump up as explosively as you can. When you land, lower your body back into the squat position to complete one rep.

Do 4 reps. Repeat this routine with lunging backwards and then doing your prisoner squat jumps.

Note: If Prisoner Squats get too hard squat in place without jumping with hands behind head.

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Burpee to Low Squat Position 20 reps

Squat low with hands in front of your body

Place hands on ground in front of you.

Jump back into pushup position (if that is to hard on knees you may step one foot at a time.)

Jump back up into a low squat ( if that is too hard on knees you may step one foot at a time.)
Repeat.

Note: If Burpees become to hard step back into your burpee and step forward instead of jumping.

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Step Side Step 10 reps each side

• Stand with your left foot on a low box (or step) and your right foot on the floor about two feet to the right of the box.
• Bend your knees slightly, keep your chest up, and bend your arms 90 degrees, keeping your elbows close to your body.
• Push off your left foot and jump to your left, landing with your right foot on the box and your left foot on the floor, knees bent.
• Push off your right foot to jump back to the starting position.
• That's one rep.

Note: If you don' t have a step use a stack of books with a towel on top.

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Ab Slid - 20 reps 

• Start on the floor in full push-up position, balancing on hands and toes, arms extended, a folded towel underneath feet.
• Contract abs and bring knees in toward chest.

Note: If this is too easy you keep legs straight and lift hips high to bring feet toward hands. Hold for one count, then return to start. You will also notice that I am doing this on grass with paper plates. You can slid on hard floors with a towel under foot and on carpet with paper plates.
Also, if you don't have a hard floor to slid on use a paper plate to slid on the carpet.

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Hamstring Sliding Curl 20 reps

• Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor.
• Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.
• Slide legs forward to return to start.

Note: If you don't have hard floors for sliding use paper plates to slid your with.

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Lateral Jumps - 20 reps

• Stand next to a cone or another object that you can jump over.
• Jump sideways to the opposite side of the cone.
• Upon landing, immediately jump to the other side.
• Remember to make the jumps as quickly as possible.

Note: If jumping becomes to hard. Step hop side to side.

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Skaters - 20 reps each side

• Cross your right leg behind your left leg as you bend your left knee into a half-squat position.
• Extend your left arm out to the side, and swing your right arm across your hips.
• Hop a few feet directly to the right, switching the position of your legs and arms.
• That's one rep. Continue hopping from side to side without pausing or resetting your feet.
• Repeat

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Split Jumps - 12 reps

• Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat.
• Quickly jump up and scissor-kick your legs so that you land with your right leg forward. As soon as your feet land, lower your body into a split squat. That's one rep.
• Repeat

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Punch-Jab-Kick 10 reps

• 
  
• Stand with legs staggered hip-width apart, left foot forward, knees soft, fists near chin.
• Punch left arm forward and retract; punch right arm forward and retract, then kick right leg forward (as shown) and retract.
• Do 10 reps. Switch legs; repeat for one set.

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Bend and Stretch - 10 reps

• Start in downward dog: Get on all fours on mat, tuck toes under and press hips up to form an inverted V.
• Shift hips back slightly and bend knees toward chest as you round back into a tuck, pulling belly button toward spine.
• Return to downward dog (or jump legs off floor before returning to tuck) to complete 1 rep.

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 Tools You Need                                                                                                                

Plyometric Knockout Body Circuit - NEW

NEED STEP

Plyometric Knockout Body Circuit. Burn fat with intense intervals focusing on of intense lower-body plyo and sweat-inducing cardio.
Walking Lunge 4 steps forward to 4 Prisoner Squat Jump
Walking Lunge 4 steps backward 4 Prisoner Squat Jump
Repeat this routine 3 times

• While keeping your back straight, step forward on your right leg as far as possible, until your right thigh is about parallel to the floor.
•  Then bring your left leg forward to meet your right leg.
• Next, step forward on your left leg as far as possible, until your left thigh is about parallel to the floor.
• Then bring your right leg forward to meet your left leg.
• Continue steping for 4 steps.
• Next move to the Prisoner Squat Jumps
• Stand with feet shoulder-width apart, hands behind your head.
• Do a regular squat and then jump up as explosively as you can.
• When you land, lower your body back into the squat position to complete one rep.
• Do 4 reps.
• Repeat this routine with lunging backwards and then doing your prisoner squat jumps.
• Note: If Prisoner Squats get too hard squat in place without jumping with hands behind head.

Burpee to Low Squat Position 20 reps

• Squat low with hands in front of your body
• Place hands on ground in front of you.
• Jump back into pushup position (if that is to hard on knees you may step one foot at a time.)
• Jump back up into a low squat ( if that is too hard on knees you may step one foot at a time.)
• Repeat.
• Note If Burpees become to hard step back into your burpee and step forward.

Photograph by Beth Bischoff

Stand with your left foot on a low box (or step) and your right foot on the floor about two feet to the right of the box. Bend your knees slightly, keep your chest up, and bend your arms 90 degrees, keeping your elbows close to your body (a). Push off your left foot and jump to your left, landing with your right foot on the box (b) and your left foot on the floor, knees bent (c). Push off your right foot to jump back to the starting position. That's one rep.

Note: If you don' t have a step use a stack of books with a towel on top.

Ab Slid 20 reps

Alex Palombo

Targets rectus abdominis, obliques, and transversus abdominis

• Start on an uncarpeted floor in full push-up position, balancing on hands and toes, arms extended, a folded towel underneath feet.
• Contract abs and bring knees in toward chest.
  MAKE IT HARDER: Keep legs straight and lift hips high to bring feet toward hands.
• Hold for one count, then return to start. Do 3 sets of 10 reps, resting 45 seconds between sets.

Hamstring Curl

Alex Palombo

Targets butt and hamstrings

• Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor.
• Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.
• Slide legs forward to return to start.
• Do 2 to 3 sets of 15 to 20 reps.

Lateral Jumps - 20 reps

Stand next to a cone or another object that you can jump over. Jump sideways to the opposite side of the cone. Upon landing, immediately jump to the other side. Remember to make the jumps as quickly as possible.
Note If jumping becomes to hard. Step hop side to side.

Skaters - 20 reps

• Cross your right leg behind your left leg as you bend your left knee into a half-squat position.
• Extend your left arm out to the side, and swing your right arm across your hips.
• Hop a few feet directly to the right, switching the position of your legs and arms.
• That's one rep. Continue hopping from side to side without pausing or resetting your feet.
• Repeat

Split Jumps - 6 reps

• Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat.
• Quickly jump up and scissor-kick your legs so that you land with your right leg forward. As soon as your feet land, lower your body into a split squat. That's one rep.
• Repeat
• Note If jumping starts to become to hard step lunge backwards alternating left and right.

Punch - Jab - kick

Stand with legs staggered hip-width apart, left foot forward, knees soft, fists near chin. Punch left arm forward and retract; punch right arm forward and retract, then kick right leg forward (as shown) and retract. Do 10 reps. Switch legs; repeat for one set. Do two sets.

• Works back, abs, butt, legs

Bend and Stretch

Before

After

Targets: Shoulders, back, abs, butt, thighs, and calves

• Start in downward dog: Get on all fours on mat, tuck toes under and press hips up to form an inverted V.
• Shift hips back slightly and bend knees toward chest as you round back into a tuck, pulling belly button toward spine.
• Return to downward dog (or jump legs off floor before returning to tuck) to complete 1 rep.
• Do 2 sets of 10 reps. 

Bubble Butt & Thighs Solver

 

 Trouble zone go away, we don't want you shaking our legs!

Slim down your legs and build sculpt strong muscles.

Routine by Michelle M. Freeman.

Your Plan:

Make the workout fit your schedule.

• 20 Minute Workout: 1 set each exercise.

You'll Need: Exercise mat, chair and optional ankle weights

VIDEO WORKOUT 
WORKOUT CARD

Extreme Team,

I do this routine when I have a few minutes and need to kick my butt.

Your trainer,
Michelle

Repeat this routine 2 times 

Diagonal Leg 15 reps to Pulsing Abductor 15 reps

• Lie face up on floor with knees bent, feet flat, hands on floor by hips.
• Lift hips off floor and tuck left foot under right thigh, left knee pointing left.
• Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left.
• Return left foot to tuck position. Do 20 reps. Switch sides and repeat.   
• Pulsing Abductor
• Lie on your side with both feet together, toes pointing forward, using your arms to help fix your upper body position.
• You may wish to lay your lower arm totally straight, and rest your head on this arm.
• Keeping your knees and toes pointing forward smoothly lift upper leg to a position of about 40 degrees.
• Smoothly lift and lower the leg only a few inches in a controlled smooth pulsing movement.
  
  Note: If this is too easy add ankle weights to make it harder.

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Repeat this routine 2 times

Single Sky Bridge 15 reps to Step up & Kick back 15 reps

• Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down.
• Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.
• Do 15 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat. 
• Step-Up, Kick-Back
• Stand facing chair, feet hip-width apart, hands on hips.
• Step onto seat with right foot and lift bent left knee to hip level in front of you.
• Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up.
• Lower left foot to floor, step right foot off seat and lunge right leg behind you; repeat step-up.
• Do 15 reps; switch legs and repeat

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 Repeat this routine 2 times

Carving Curtsy 20 reps to Side Lunge Knee Lift 20 reps

• Stand with feet shoulder-width apart, elbows bent by sides, hands in front of chest.
• Lunge back with left leg, bringing left foot toward right and bending both knees 90 degrees into a curtsy; swing bent left arm forward, right arm back.
• Stand up on right leg, bringing bent left knee directly out to side at hip level and tapping left hand on left knee.
• Quickly return to curtsy lunge. Do 20 reps. Switch sides and repeat. 
• Side-Lunge Butt Kicker 20 reps

• Stand with feet hip-width apart, arms by sides.
• Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees. Hinge forward from hips and touch left hand to floor.
• Push off right foot to stand on left leg as you bend right knee to bring foot toward butt, reaching left hand behind you to tap right foot. Quickly return to side lunge.
• Do 20 reps. Switch legs and repeat.

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 Tools You Need                                                                                                                

This is not an exercise chair. I just use my dining chair like this one for my workouts.