In part 1 we covered kettlebell workouts to burn calories and boost metabolism. Now let’s get into the nutrition part of dropping a size in 28 days. By combining calorie deficit with exercise you can lose fat while keeping muscle.
Calorie Calculations to Lose 8lbs in a Month
For a 200lb person to lose 8lbs in a month you need to create a daily calorie deficit of 1000 calories. This can be achieved through diet and exercise.
Here’s the math:
- To maintain your current weight you’d need around 2600 calories/day.
- By eating 1800-2000 calories/day and burning 200-400 calories/day through exercise you’ll have a total daily deficit of around 1000 calories and lose 2lbs of fat per week.
Increasing Calorie Expenditure Through Exercise
Kettlebell workouts like those in part 1 will increase your daily calorie expenditure. A 30 minute kettlebell session can burn up to 600 calories. Combined with your 1800-2000 calorie diet you’ll have a big daily deficit and lose fat faster while keeping muscle.
Sample High-Protein Meal Plan
Here’s a simple high-protein meal plan to fit within 1800-2000 calorie framework while losing fat and keeping muscle:
- Breakfast:
Greek yogurt (1 cup) with mixed berries and almonds
(Calories: 300, Protein: 25g) - Lunch:
Grilled chicken breast (6 oz) with quinoa and vegetables
(Calories: 450, Protein: 40g) - Snack:
Hard-boiled eggs (2) with walnuts
(Calories: 250, Protein: 20g) - Dinner:
Baked salmon (5 oz) with sweet potato and broccoli
(Calories: 550, Protein: 35g) - Evening Snack (Optional):
Cottage cheese (1/2 cup)
(Calories: 100, Protein: 15g)
Total Calories: ~1800-2000
Total Protein: ~135g
Nutrition Components of the 28-Day Challenge
The FVT + UHW 2024 Back-to-School 28-Day Challenge includes:
- Calorie Deficit: A customized plan to help you know exactly what to do, and increasing calorie burn through kettlebell workouts for fat loss.
- Increased Protein: You’ll focus on protein to aid in muscle recovery and satiety.
- Balanced Macronutrients: To fuel your workouts and recovery.
- Whole, Simple Foods: Easy to prepare meals focused on whole, unprocessed foods to keep you on track.
- Accountability: Regular check-ins and personalized coaching to make adjustments and ensure your success.
Ready to Drop a Size?
Join the 2024 Back-to-School Drop-a-Size Kettlebell Challenge for custom workouts, meal plans and weekly accountability.
Registration is open now, grab your spot at the link below:
-> Fall 2024 “Drop a Waist Size” Challenge
– Forest
P.S. If you have any questions, just reply to this message – I’m happy to chat!
