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When the body loses weight quickly, it loses volume everywhere, not just in the areas people hoped for

Example four-day structure: Day 1 (Lower body, quad dominant): Barbell or goblet squat: 4 sets of 6 to 10 reps, 90 seconds rest Leg press: 3 sets of 10 to 12 reps, 75 seconds rest Walking lunges: 3 sets of 10 reps per leg, 75 seconds rest Leg curl: 3 sets of 12 reps, 60 seconds rest Standing calf raise: 4 sets of 15 reps, 45 seconds rest Day 2 (Upper body, push): Barbell or dumbbell bench press: 4 sets of 6 to 10 reps, 90 seconds rest Incline dumbbell press: 3 sets of 10 to 12 reps, 75 seconds rest Overhead dumbbell press: 3 sets of 10 to 12 reps, 75 seconds rest Lateral raises: 3 sets of 15 reps, 45 seconds rest Tricep pushdown: 3 sets of 12 to 15 reps, 45 seconds rest Day 3 (Lower body, hip dominant): Romanian deadlift: 4 sets of 6 to 10 reps, 90 seconds rest Barbell hip thrust: 3 sets of 10 to 12 reps, 75 seconds rest Bulgarian split squat: 3 sets of 8 to 10 reps per leg, 90 seconds rest Leg extension: 3 sets of 12 to 15 reps, 60 seconds rest Back extension: 3 sets of 15 reps, 60 seconds rest Day 4 (Upper body, pull): Pull-up or lat pulldown: 4 sets of 6 to 10 reps, 90 seconds rest Barbell or dumbbell row: 3 sets of 8 to 10 reps, 75 seconds rest Seated cable row: 3 sets of 10 to 12 reps, 75 seconds rest Face pull: 3 sets of 15 reps, 45 seconds rest Barbell or dumbbell curl: 3 sets of 12 reps, 45 seconds rest Add 20 to 30 minutes of moderate cardio on two of the remaining days

Para el manejo de la obesidad, se deben tomar mltiples medidas, como cambios en la dieta, ejercicio, suplementacin y adoptar buenos hbitos de vida

Coach's Perspective One thing I hope you notice as you look through this meal plan is that none of these recipes are complicated

27 May 2026 8 min How many ultrasound cavitation sessions for visible inch loss