4 weeks
all you need
Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Personal trainer, helping millions get fit and healthy.
Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Per- sonal trainer, helping millions get fit and healthy. Having worked in major Fortune 100 companies including IBM, GE, MetLife, HSBC, as a Marketing and Communications professional, he real- ised his true calling is fitness. A Gradu- ate in History from St.Stephens College and a Masters Diploma holder in En- glish Journalism from Indian Institute of Mass Communications (IIMC), Tarun has been a fitness writer for over ten years. 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.
about the author
Being an international squash player back in his college days, he clearly demon- strates his competency to be a student of the business. His ebook, Tarun’s Weight Loss approach (TWLA) released in the year 2014, have had more than fifty thou- sand downloads till date and is considered to be India’s most cost effective weight loss plan.
His last venture, fitabolix, erstwhile fitflea.com, the home fitness solutions compa- ny, has been the talk of the town. Started in 2014, with just a small idea, fitabolix, has now scaled to over fifty people organization with over 25 trainers on payroll.
After successfully launching Fitflea, 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.com
Tarun Gill
About the
program
We as humans are very goal driven and focussed! But when it comes to our fitness adherence we are generally clueless. 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”.
• 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. So before you follow this program, 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. Some of it, you would already know and would be following it with little or no results.
You can also see my video on “Whats your Why”
Click here to view it
Why this program
I am presuming you know why do you want to do this program! So lets start. The expected outcome
1. Lower body fat
2. More muscular defination
3. Flat stomach (dont expect abs in 4 weeks)
Expectations
• 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
No cliches
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, high fat
The diet plan
Week 2
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, high fat
The diet plan
Week 3
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
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
The Training plan
Monday
Chest, Triceps & abs
Chest
Push ups 4 sets 15 reps Incline press- 4 sets 12 reps Flat bench press- 4 sets 12 reps
Cable cross- 4 sets 12 reps Triceps
Cable push down- 4 sets 12 reps Skull cruchers- 4 sets 12 reps
kick backs- 4 sets 12 reps Abs
Lying leg raises - 4 sets 15 reps Hanging leg raises- 4 sets 15 reps
Push yourself...
The Training plan
Tuesday
Back & Biceps
Back
Chin ups- 4 sets 15 reps
Wide grip lat pulldown- 4 sets 12 reps Close Grip lat pulldown- 4 sets 12 reps
One arm rowing- 4 sets 12 reps Biceps
barbell curls- 4 sets 12 reps hammer curls - 4 sets 12 reps concentration curls- 4 sets 12 reps
Train Hard...
The Training plan
Wednesday
Legs & abs
Legs
free squats- 4 sets 15 reps Leg extension- 4 sets 12 reps
Squats- 4 sets 12 reps leg curls- 4 sets 12 reps donkey raises- 4 sets 12 reps
Abs
Weighted crunches- 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 Bent over rear delt raise- 4 sets 12 reps
Its you vs you...
The Training plan
Friday
Chest, back, biceps & abs
Chest
Push ups 4 sets 15 reps Incline press- 4 sets 12 reps Flat bench press- 4 sets 12 reps
Cable cross- 4 sets 12 reps Back
Chin ups- 4 sets 15 reps
Wide grip lat pulldown- 4 sets 12 reps Close Grip lat pulldown- 4 sets 12 reps
One arm rowing- 4 sets 12 reps Biceps
barbell curls- 4 sets 12 reps hammer curls - 4 sets 12 reps concentration curls- 4 sets 12 reps
Abs
Lying leg raises - 4 sets 15 reps Hanging leg raises- 4 sets 15 reps
Dont give up...
The Training plan
Saturday
Legs, shoulders, triceps
Legs
free squats- 4 sets 15 reps Leg extension- 4 sets 12 reps
Squats- 4 sets 12 reps leg curls- 4 sets 12 reps donkey raises- 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- 4 sets 12 reps Bent over rear delt raise- 4 sets 12 reps
Triceps
Cable push down- 4 sets 12 reps Skull cruchers- 4 sets 12 reps
kick backs- 4 sets 12 reps
Quitting is not an option...
All the best
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