12 Week Exercise Plan for Weight Loss in Calgary, AB
Looking for a workout plan that is ideal for someone new to exercise? You need a step-by-step manual to assist you in losing weight. Here is a 12-week schedule that provides you with all the resources you require, such as:
- Workouts combining cardio, weight training, and flexibility
- Quick suggestions to keep you on course
- Weekly check-ins to keep track of your progress
It might sound easy, but 12 weeks requires a lot of commitment. There will be ups and downs and it’s certain that some weeks will go well while others won’t. I will assist you through these challenges by providing you with weekly consultations to keep you motivated and track your progress. we work together and tailor your workout schedule and meal plan so that it is a custom fit for your body and your goals. I’ll also encourage you to get some exercise by doing something fun like walking, riding a bike, going on a hike with a friend, or taking your kids to the park for a game of Frisbee or tag.
If this is your first time exercising, we’ll go through the fundamentals of both cardio workouts and strength training. If you are seasoned, we’ll customize your plan so that it is more advanced.
Prior to Beginning a Weight Loss Program
Before beginning this or any 12-week weight loss program, there are a few wise things to take care of:
- If you have any injuries, illnesses, or are on medication, see your doctor.
- Decide when you will exercise (for example, in the morning, during lunch, or after work) and record your decision in your fitness diary or calendar.
- Locate or buy the necessary footwear, attire, or equipment.
Establish goals, put them in writing, and display them where you can see them.
- Make a note of your measurements after taking them. To gauge your improvement, retake them every four weeks. You also want to keep track of weight fluctuation
What Exercise Plan Is The Best For A 12-Week Fat Loss Transformation?
All elements of general fitness are covered in this session, including cardio, weight training, core training, etc. Within those bounds, we will work towards muscle growth by incorporating workouts that target all muscle groups. We’ll do this my including a variety of types of exercise like LISS and HIIT for cardio, weightlifting, resistance band work, bodyweight exercises, static and dynamic work for the core and support muscles, and so on.
If you are just getting started with exercise or are returning to it, your first aim may be to reduce weight quickly, or to feel stronger. Never dwell on any of the different limitations you experience. We’ll set manageable, modest personal goals and work towards them together. I hope that you’re able to make each workout a new personal best. Nobody will ever expect you to provide more than that.
Activity & Exercise Routine
I aim to increase your daily activity levels in combination with your customized programming to give you the best possible results. We both know that setting impossible goals is a recipe for failure so getting out to have some fun is a great way to get started. Try something new your first week.
To build strength in the form of lean muscle we’ll be incorporating strength training into your routine. I’ll assess your situation and develop a plan that works for you and your lifestyle. If you plan to work out from home with limited access to weights that’s fine, you’ll still be able to get results. Either way, we’ll be switching up your workouts every 4 weeks. You’ll have access to your plans via the Bree Hunter Fitness App.
I also ensure that you have access to a meal plan and a library of recipes that fit within your customized macronutrient targets.
Diet Plan for this Transformation Program
Eating to fuel your body might seem like one of the hardest parts of a fitness journey; however, when you’re work with me that struggle goes away. When you sign up for the 12-week transformation program, we work together create your customized macronutrient targets. I’ll walk you through how to hit your targets and provide you with 100’s of recipes to get you started. We’ll reassess along the way and game plan the best way for you to meet your ever evolving goals.
Take Part In My 12 Week Exercise Program for Weight Loss
If you’re looking to start your fitness journey, a 12 week program is a great way to do that. Join me and we’ll work together to meet your goals quickly and safely. I have the necessary experience and training to help a variety of people, including pregnant people and those trying to get back to their pre baby body. With a toolkit of support services you’ll never feel alone during this process.
Contact me today for additional details on how to get started on your health and fitness journey.
Let’s Talk Transformation
I started working with Bree in March, and she has completely changed my whole perspective of nutrition and working out. In just 14 weeks she has taken my body to a whole new level that I didn’t even think was possible. At 12 weeks in I even competed in my first ABBA bikini competition, all because of Bree’s knowledge and support. This is a coach who truly cares about you, and puts in the time and effort to make sure you succeed. I’m healthy, energetic and MORE than excited to continue training with her and see where she takes me for my next goal! Thanks again Bree!
I have had the pleasure of having Bree as my fitness coach for the past 3 months now, and in this time I am blown away with my results. She makes each workout challenging, creative, and most importantly fun! She motivated me to push past my perceived limits to get results. Winning 1st place overall in my first fitness competition and getting my pro card would not have happened with out you babe!
These are Tricia’s transformation photos at the end of her 12 week program. When Tricia signed up for my program she wanted to make changes but needed guidance. She was doing countless hours of running each week and couldn’t seem to get the body she desired. We changed her focus from running to weights and HIIT training, and removed foods from her diet that would not be conducive to her goals. Fast forward 12 weeks and the changes in her physique are incredible. She has gained lean muscle mass and lost a significant amount of body fat. Now is where the fun begins. For her next phase we will literally transform her body even further by continuing with weight lifting and incorporating carb cycling and reverse dieting!!!
Starting 12 weeks ago I wasn’t sure what kind of results I could expect being that I’ve had three kids and am far from my 20’s! I learned so much from Bree and the results far exceeded the expectations I had for myself. If certain areas of my body weren’t responding, Bree would mix it up and sure enough results would soon follow. I’m excited to continue on this journey and see what my body is capable of! –Tricia
Today marks the end of my 12 week transformation program. At the beginning of this program I can truthfully say that I was very reluctant and scared to start working out. After already having one back surgery and currently battling with another disc herniation, things in my exercise world were meek to say the least. I had spoken with some of Bree’s previously clients and with nothing but raving reviews from them I decided to give it a shot. I emailed Bree, and that was the best decision I could have ever made. Bree put together a complete package that focused on flexibility and strength training for my back. She was very cognitive, and super careful as to what was in the workout program, making sure that nothing I did would lead to further injury. Outside of the workouts, her availability to always answer my somewhat ridiculously questions, she always offered to go through the exercises with me to make sure that I was executing them correctly as to not put myself in a place where another injury could be possible. I am very happy with the results of these past twelve weeks and have definitely hit the goals that we set out to achieve. I can now truthfully say that my only regret is not contacting Bree sooner.I cant thank you enough!
The goal was to be in the “Best shape of my life” by my 24th Birthday… I have always been one to set goals for myself and I am a natural dreamer. So when I made this proclamation just 9 weeks before my birthday it could be said that I was being, shall we say optimistic? To top it off I wasn’t only going to be in good shape, I was “going to compete in a WBFF competition this July!” After contacting Bree Lind over email I got a timely 6am reply (or some ungodly hour that I was definitely not awake for) She was willing to meet with my chunky ass, and not next week… like tomorrow. And so it began!
I quickly thought of Bree as more than just another personal trainer who I barely knew, she was someone I looked up to.
She is a no-bullshit type of gal. She tells you how it is, when it is, and she doesn’t over-complicate it. She also lives the lifestyle herself. She eats what you eat and trains just as much (OK more) than you, so SHE GETS IT.
I had been working out for about a year, and was at the point where I was starting to feel really lost in the gym. There is so much information out there and I was feeling really overwhelmed and discourage. I was talking to my sister who had been a client of Brees a few years and she had nothing but great things to say so I figured what the heck I’ll give it a try. I emailed Bree and she got back to me right away. I was really nervous about getting a personal trainer. You have someone to be accountable to besides yourself and that can be intimidating. But as soon as I spoke with Bree, I felt relieved. She was kind, understanding and just genuinely seemed like a good person. So we started the process of setting up my program. She was understanding of my job, as I am a shift worker and work long hours and flip between nights and days, and tailored my program to work with my demanding schedule.
After I got my first set of work outs and my customized macro nutrition plan…it was on. The work outs where challenging and kept me on my toes. I loved that they changed every month and gave me structure. I started to see suddle changes in my body, which was awesome. Getting used to tracking marcos was a whole new ball game, I had never tracked my food before. It took me awhile to get used to it but soon became a habit and I enjoyed trying to get as close to those numbers as possible.
About half way through I started to get discouraged, the holidays had come and gone. I won’t lie I didn’t stay 100% commited to my program. At one of my check ins Bree could tell I was feeling down and decided it was time to chat. I told her how I was feeling and she understood where I was coming from and gave me the motativation to get back on track and finish the last half of my program stronger then I had started.
At the end of my 12 weeks Bree sent me my comparison picture and I was in shock. I never excepted to get the results that I did. Never in my wildest dreams had I imagined I could look that different in 12 weeks. Bree you are amazing and thank you. Thank you for everything you do. I am so lucky to have you as a trainer.
I hope this testimonial will help you in your journey in some way. If you have the pleasure of working with Bree you won’t regret it.