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The ultimate fat loss extreme workout and diet for best results

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The ultimate fat loss extreme workout and diet for best results

The idea of fat loss is always motivating but the struggle behind it renders us failed. Do we mean how many times have you planned to lose weight but all in vain? But not anymore! 

In this article, we are going to unfold some of the best workout and diet plans for fat loss extremes that will help bring instant results. So, what’s the wait worth?

Fat Loss of extreme workout

Since most weight loss workouts consume ample time in bringing effective results, we decided to introduce a workout plan that not only brings results instantly but also works magic on you. So, we have built a 3-day workout plan that you can perform on non-consecutive days. The best part about following this workout is that you get to fee liberal by deciding on which days you want to work out. 

 Make sure that once you finish each fat loss extreme workout, you take at least 30 to 60 seconds rest. If you follow the instructions for this full-day weight loss carefully, you will lose weight without a hassle-free experience. So, why not? 

Fat loss extreme workout- 3-day workout plan


Day 1:

Exercise                                                    Set    Rep

Pull up                                                       3        8

Push up                                                     3       10

Bodyweight squat                                    3       10

Dip                                                             3       10

Chin up                                                      3        8

Bodyweight Rear lunge                           3        15 each

Dumbbell Shoulder Press                       3         8

Dumbbell row                                            3         8

Dumbbell Stiff leg Deadlift                      3         8

Plank                                                            3         45 secs

Day 2:

Exercise                                                      Set               Regs

Barbell Good Morning                              4                    8

Barbell Lunge                                             4                    8

Barbell Squat                                              4                     8

Barbell push press                                     4                     8

Dumbbell Bench Press                              3                    10

Dumbbell Row                                            3                    10

Dumbbell Shrug                                         3                     10

Machine Ab Crunch                                   5                      12

Day 3:

Exercise                                                     Set                    Regs

Pull up                                                           3                     6

Dip                                                                  3                     6

Chin up                                                           3                      6

Push up                                                            3                     10

Dumbbell Goblet Squat                                  4                      8

Dumbbell Shoulder press                              4                      8

Dumbbell RDL                                                  4                      8

Dumbbell Glute Bridge                                    4                      8

Hanging Leg Raise                                             3                     12

Fat Loss extreme tips

  1. Sleep tight- Sleep is very important for good health. In many ways, sleep also contributes to your overall weight loss. At least 7 to 9 hours of sleep is recommended on an average basis for all individuals. As it helps relax your body and mind altogether, sleep is crucial amidst all other fat loss extreme tips
  2. Maintain a good bed routine- A good bed routine is another important fat loss extreme tipthat you must follow to lose weight properly. Since this helps in relaxing the body and prepares your mind for the daily tasks, it is highly recommended. Here’s what you need to do to create a good bed routine:
  • Don’t use your phone before at least 30mins to 1 hour of your sleeping time. 
  • Make sure you wear your blue light blockers early during bedtime. 
  • Read a positive book that inspires you to have a sound sleep and wake up to a fresh start next morning. 
  • Turn out the light and open the windows for fresh air during the night time. 
  • You can also take a relaxing shower for 30 to 60 mins which is great for a good night’s sleep. 

Avoid drinking a lot of water as this can disrupt your sleep and make you jump off your bed to take a piss every hour. This is one of the most crucial fat loss extreme tips.

Fat loss extreme diet plan

We have given you a list of fat loss extreme tips and workout ideas but without a strict diet plan, all of that may be rendered in vain. A strict diet plan not only helps the body to improve its health but also burn fat instantly. 

Here’s a 7-day diet plan for you to follow for fat loss extreme diet plan:



  • 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
  • 1 slice whole-grain toast
  • 1/2 cup blueberries
  • 1 cup skim milk


  • 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries


  • Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.


  • 2 tablespoons hummus and 6 baby carrots


  • 4 ounces grilled salmon
  • 1 cup wild rice with 1 tablespoon slivered toasted almonds
  • 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
  • 1/2 cup diced cantaloupe topped with
  • 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts



  • 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
  • 2 links country-style turkey sausage
  • 1 cup blueberries


  • 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans


  • 1 turkey burger
  • 3/4 cup roasted cauliflower and broccoli florets
  • 3/4 cup brown rice
  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette



  • Omelette made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
  • Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
  • 1/2 cup diced watermelon


  • 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts


  • Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
  • 1 medium nectarine
  • 1 cup skim milk


  • 1 fat-free mozzarella string cheese stick
  • 1 medium orange


  • 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
  • 1 medium artichoke, steamed
  • 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing



  • 1 light whole-grain English muffin with 1 tablespoon of nut butter and 1 tablespoon sugar-free fruit spread
  • 1 wedge honeydew
  • 1 cup skim milk
  • 2 slices Canadian bacon


  • Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola


  • Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
  • 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing


8 baked corn chips with 2 tablespoons guacamole


  • 4 ounces grilled halibut
  • 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
  • 1 tablespoon chopped pecans and dash cinnamon



  • Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
  • 1 cup mixed melon


  • 3 ounces sliced lean ham
  • 1 medium apple


  • Turkey burger
  • Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
  • 1 cup skim milk


  • 1 fat-free mozzarella string cheese stick
  • 1 cup red grapes


  • 5 ounces grilled wild salmon
  • 1/2 cup brown or wild rice
  • 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
  • 1/2 cup all-fruit strawberry sorbet with 1 sliced pear



  • Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
  • 1 small bran muffin
  • 1 cup skim milk


  • 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear


  • 4 ounces sliced turkey breast
  • Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
  • 1 medium orange


  • Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries


  • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
  • 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
  • 1 cup steamed green beans with 1 tablespoon slivered almonds



  • 2 slices Canadian bacon
  • 1 whole-grain toaster waffle with sugar-free fruit spread
  • 3/4 cup berries
  • 1 cup skim milk


  • 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds


  • Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
  • 1 apple
  • 1 cup skim milk


  • 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
  • 1/4 cup blueberries


  • 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
  • 1/2 cup brown rice
  • 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

Wrapping up

Make sure to follow the fat loss extreme plans that we have created for you so that you can lose weight in no time! 

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