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4 weeks

all you need

Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Personal trainer, helping
millions get fit and healthy.

Having worked in major Fortune 100 companies including IBM. GE. have had more than fifty thou- sand downloads till date and is considered to be India’s most cost effective weight loss plan. Tarun’s Weight Loss approach (TWLA) released in the year 2014. he clearly demon- strates his competency to be a student of the business. with just a small idea. Tarun has been a fitness writer for over ten years. the home fitness solutions compa- ny. he real- ised his true calling is fitness.com. Tarun has now shifted focus in creating an interactive online fitness media channel helping people with their fitness queries via his video channel called tarungillfitness. His last venture. Started in 2014. His ebook. as a Marketing and Communications professional. Tarun Gill Being an international squash player back in his college days. fitabolix.com . After successfully launching Fitflea. HSBC. erstwhile fitflea. about the author Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Per- sonal trainer.Stephens College and a Masters Diploma holder in En- glish Journalism from Indian Institute of Mass Communications (IIMC). fitabolix. has been the talk of the town. A Gradu- ate in History from St. His uncanny skill of making com- plicated fitness programs into some- thing uniquely simple has been appre- ciated by over 1 lac of his followers on social media. helping millions get fit and healthy. MetLife. has now scaled to over fifty people organization with over 25 trainers on payroll.

About the program .

you would already know and would be following it with little or no results. So before you follow this program. You can also see my video on “Whats your Why” Click here to view it . Why this program We as humans are very goal driven and focussed! But when it comes to our fitness adherence we are generally clueless. Some of it. i want you to pen donw your why Why would you want to do this program ? This program will only work if you know your why! There is no magic pill or training program i will share. • Why do i want to lose weight • Why do i need six pack abs • Why i want to look good naked • Why do i need to pack on muscles Not establishing the why is what makes us fail in our fit- ness journey. We all have a vague goal in mind viz • I want to lose weight • I want to have six pack abs • I want to look good naked • I want to pack on muscles Though we do know the “what” but dont really know the “Why”.

Lower body fat 2. The expected outcome 1. Expectations I am presuming you know why do you want to do this program! So lets start. Flat stomach (dont expect abs in 4 weeks) No cliches • I am not going to ask you to eat every 2 hours • I am not going to ask you to drink too much water • I am going to ask you to minimize your carbs Because you already know that- and that doesnt work We will follow a keto diet- males only . More muscular defination 3.

high fat .The diet plan Week 1 Breakfast 4 whole egg omelette 20 grams fried bacon Lunch 2 tablespoon olive oil 300 grams chicken breast.Grilled 2 table spoon peanut butter Mid evening snacks 20 grams peanuts 1 scoop whey isolate protien Dinner 1 table spoon butter 1 cup broccolli 1 cup muschrooms 200 grams grilled fish High protein.

The diet plan Week 2 Breakfast 4 whole egg omelette 20 grams fried bacon Lunch 2 tablespoon olive oil 300 grams chicken breast. high fat .Grilled 2 table spoon peanut butter Mid evening snacks 20 grams peanuts 1 scoop whey isolate protien Dinner 1 table spoon butter 1 cup broccolli 1 cup muschrooms 200 grams grilled fish High protein.

Grilled 30 grams veggies (broccoli. fat reduced .The diet plan Week 3 Breakfast 4 egg whites omelette 50 grams plain oats Lunch 2 tablespoon olive oil 300 grams chicken breast. asparagus) Mid evening snacks 1 apple 100 grams plain yogurt 1 scoop whey isolate protien Dinner 300 grams grilled fish 30 grams veggies (broccoli) Carbs added.

The diet plan Week 4 Breakfast 4 egg whites omelette 50 grams plain oats Lunch 2 tablespoon olive oil 300 grams chicken breast.Grilled 30 grams veggies (broccoli. asparagus) Mid evening snacks 1 apple 100 grams plain yogurt 1 scoop whey isolate protien Dinner 300 grams grilled fish 30 grams veggies (broccoli) Carbs added. fat reduced .

.4 sets 12 reps Abs Lying leg raises .4 sets 12 reps Flat bench press.4 sets 12 reps kick backs. The Training plan Monday Chest.4 sets 12 reps Cable cross. Triceps & abs Chest Push ups 4 sets 15 reps Incline press.4 sets 12 reps Triceps Cable push down.4 sets 15 reps Push yourself.4 sets 12 reps Skull cruchers.4 sets 15 reps Hanging leg raises...

4 sets 12 reps One arm rowing.4 sets 12 reps concentration curls.. .The Training plan Tuesday Back & Biceps Back Chin ups..4 sets 12 reps hammer curls .4 sets 12 reps Close Grip lat pulldown.4 sets 15 reps Wide grip lat pulldown.4 sets 12 reps Train Hard.4 sets 12 reps Biceps barbell curls.

4 sets 12 reps donkey raises. ...4 sets 15 reps Leg extension.4 sets 12 reps leg curls.4 sets 12 reps Squats.4 sets 12 reps Abs Weighted crunches.The Training plan Wednesday Legs & abs Legs free squats..4 sets 15 reps side obliques 4 sets 25 reps Eat clean.

The Training plan Thursday Shoulders Shoulders Arnold press 4 sets 12 reps Dumbell shoulder press 4 sets 12 reps Lateral raise 4 sets 12 reps front barbell raise.4 sets 12 reps Its you vs you.4 sets 12 reps Bent over rear delt raise. ...

4 sets 12 reps Back Chin ups.4 sets 12 reps Abs Lying leg raises . back.4 sets 15 reps Wide grip lat pulldown.4 sets 12 reps concentration curls.4 sets 15 reps Hanging leg raises.4 sets 15 reps Dont give up. .4 sets 12 reps Close Grip lat pulldown. The Training plan Friday Chest.4 sets 12 reps Biceps barbell curls.4 sets 12 reps hammer curls .4 sets 12 reps One arm rowing. biceps & abs Chest Push ups 4 sets 15 reps Incline press..4 sets 12 reps Cable cross..4 sets 12 reps Flat bench press.

4 sets 12 reps donkey raises.4 sets 15 reps Leg extension.4 sets 12 reps Shoulders Arnold press 4 sets 12 reps Dumbell shoulder press 4 sets 12 reps Lateral raise 4 sets 12 reps front barbell raise... . triceps Legs free squats.4 sets 12 reps kick backs.4 sets 12 reps Skull cruchers. The Training plan Saturday Legs.4 sets 12 reps Quitting is not an option.4 sets 12 reps Bent over rear delt raise.4 sets 12 reps Triceps Cable push down. shoulders.4 sets 12 reps Squats.4 sets 12 reps leg curls.

youtube.facebook.com/channel/UCh1A78CgTpYeijYLvpNIAUQ .com/tarungillfitnessexpert/ https://www.All the best #asktarungill https://www.

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