Weight Loss Consultation
Monthly Weight Loss Consultation Plan Personalized support for sustainable results
Overview
Our Weight Loss Consultation offers personalised guidance and support to help you achieve your health goals effectively. Through tailored meal plans and fitness strategies, we empower you to make sustainable lifestyle changes for long-term success.
WEEK 1 – Assessment & Goal Setting
- Full-body analysis & lifestyle review
- Discuss weight loss history, health conditions, and personal goals
- Customized meal plan & calorie needs calculation
- Light fitness introduction (daily movement, walking, stretching)
WEEK 2 – Nutrition Focus
- Deep dive into food choices and portion control
- Meal plan refinement based on Week 1 feedback
- Hydration, supplements (if needed), and smart grocery shopping tips
- Optional check-in via message/email for motivation & accountability
WEEK 3 – Fitness & Movement Boost
- Introduce tailored workout strategy (home/gym-based)
- Low-impact cardio & strength exercises based on ability
- Adjust nutrition for performance and recovery
- Mid-month check-in & progress tracking
WEEK 4 – Mindset & Lifestyle Shifts
- Discuss emotional eating, stress, and sleep patterns
- Refine routines: meal prep, fitness scheduling, motivation tactics
- End-of-month progress review and next-month planning
- Long-term strategy development
Included in the Plan:
- 1:1 Weekly Consultation (In-person or virtual)
- Tailored Meal & Fitness Plan
- Weekly Progress Monitoring
- Lifestyle Coaching & Habit Building
- Ongoing Support & Motivation
Let’s redefine your wellness journey – one habit at a time.
Book your consultation today with 4LIFE2B.BEAUTIFUL.
WEEK 2
Strength Building & Stamina
Goal: Improve endurance, add resistance, and build lean muscle
Cardio (3–4x/week)
Power walking or treadmill – 30–40 mins
Cycling outdoors or elliptical
Low-impact HIIT (30 sec work / 30 sec rest):
- March in place
- Jumping jacks (low impact)
- Knee lifts
- Step touches
Strength (3x/week)
Upper/Lower Body Split
Day 1 – Lower Body
Goblet squats (use dumbbell or water bottle) – 3×12
Lunges (stationary) – 3×8/leg
Glute bridges – 3×15
Day 2 – Upper Body
Incline push-ups – 3×10
Dumbbell rows – 3×12/arm
Overhead press – 3×10
Day 3 – Core & Stability
Seated twists – 3×20
Bird-dog – 3×10/side
Side plank – hold 20 sec/side
Stretch/Yoga (1x/week)
Deep hip opener stretches
Diaphragmatic breathing + mindfulness
WEEK 3
Cardio Burn + Muscle Tone
Goal: Burn fat efficiently, introduce circuit training
Cardio (4x/week)
Walk/jog intervals – 30 min
HIIT workout (circuit-style):
- 30 sec squat
- 30 sec punches
- 30 sec jump rope (or mimicked)
- 30 sec rest
- Repeat 3 rounds
Strength (3x/week)
Full Body Circuits
Squat to overhead press – 3×12
Bent-over rows – 3×12
Deadlifts (light weight) – 3×10
Core finisher:
- Leg raises – 3×10
- Mountain climbers – 3×30 sec
Stretch/Yoga (1–2x/week)
Post-workout 10-min cooldowns
Stretch for mobility (hip flexors, lower back)
WEEK 4
Confidence & Conditioning
Goal: Maintain results, boost self-confidence, enhance endurance
Cardio (4–5x/week)
2x HIIT (short & intense: 20 mins max)
2x Steady state (long walk, bike, swim)
1x Fun cardio (dance, hike, class)
Strength (3x/week)
Full-body tone sessions with added resistance:
- Reverse lunges with dumbbells – 3×10/leg
- Push-up to plank – 3×10
- Weighted squats – 3×12
- Side lying leg raises – 3×15/leg
- Core: Bicycle crunches, plank hold
Stretch/Yoga (1x/week)
Self-care yoga or foam rolling
Focus: Muscle recovery, stress reduction
