How to Lose 30 Pounds in Two Weeks

He lost an amazing 31 lbs in his first 2 weeks

  • * Results Vary *
lost 30 pounds in two weeks

Big Goals.. Big Dreams – Congratulations to our Resident LIFE Client Shaun.  He lost an amazing 31 lbs in his first 2 weeks of his 26 week live in program…

Shaun is from Scranton, Pennsylvania and has an identical twin brother whom he was extremely close with and who also shared the same struggles growing up, both reaching over 500 lbs on the scales.  They were raised with loving parents but have always been large boys from their infant days. Shaun remembers his weight started to affect him from the age of 11 when his size prevented him from partaking in competitive swim.   Over the years he and his brother tried every fad diet possible which worked for a short period of time. He became introverted and used self deprecating humor as a way to deal with life. Always considered as overweight but had gained an additional 70 lbs in the last two years.  He always found solace and comfort in food. He encountered new daily struggles such as getting up and down stairs, tying his shoes and became increasing uncomfortable in his own skin, not to mention shattering his confidence and self esteem. Shaun’s twin brother chose gastric bypass surgery as his option losing 178 lbs.  After watching all the complications his brother encountered through surgery, he made the decision to do everything he could to get his weight down naturally and to learn a healthy and sustainable lifestyle. After researching the internet, he decided to put his health and his heart into Live-in-Fitness and made the call. He recently quit his job as an insurance consultant in order to be here for 6 months.  At this time, the cost of his life was more important to him and came with the full support and love of his family.  Shaun wants to settle down, have a family and find a career that he is passionate about. This was to be his time to change life path and course.

Unsure of what to expect, he envisioned the worst.  A bootcamp where he would be yelled out, served tasteless and unhealthy food but it couldn’t be further from the truth.

When asked, how do you feel about your progress so far?

My progress has been amazing. I can walk so much farther than I ever could. In the first week alone I lost 21 pounds. I couldn’t be happier.  Learning modifications and techniques on how a guy my size could stretch and exercise reignited my spirit. I used to always love working out in the dream and was hopeful I could again.

What do you like about the program? What has worked for you?

The food has been the greatest discovery for me.  It’s healthy, tastes good and I am satisfied. I haven’t been hungry since I’ve been here and I haven’t found a meal I didn’t love.

I honestly love everything about this engineered program. The coaches motivate you, the classes are fun and informative, the lectures are filled with new stuff to learn about being healthy, and the clientele here are the best. I’ve made lifelong friends here, and everyone is so encouraging. The program has the right balance of nutrition, fitness and importantly the behavioural aspect.  A man doesn’t all of a sudden find himself at 500 lbs. There is a reason, a backstory and a why…that cannot be overlooked. Facing these demons and triggers I am able to be honest and reprogram a better path and a better life for myself. My goal is to maintain a healthy 250 lbs and be happy and proud of my life and accomplishments instead of being held back.

What advice would you give others contemplating attending the program? If you have even the slightest thought of attending Live-in- Fitness, I say do it. The people here are just wonderful, the food is great and the exercise plans make you work hard but don’t kill you. Also, it’s Long Beach California, how are you gonna get any better than that?

  • * Results vary*

Amazing Workout Plan

Free 7 day workout plan for you.

Day 1

Workout video your choice ( figure out what fits for your time frame )

PM: Cardio and Strength Mix

  1. Walking 1 minute
  2. Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  3. Chest-Push-Up Wide 1 set of 20
  4. Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  5. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute , 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Crunches Set of 25
  3. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  4. Chest-Push-Up Wide Set of 20
  5. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  6. Plank regular or on knees 1 minute(depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post ups regular or on knees (depending on your exercise level)

Day 2 

  1. Crunches 1 minute 
  2. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  3. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute , 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Crunches Set of 25
  3. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  4. Chest-Push-Up Wide Set of 20
  5. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  6. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Plank regular or on knees 1 minute(depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post ups regular or on knees (depending on your exercise level)

  1. Crunches  1 minute
  2. Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench  1 set of 25

25.Side Lying Leg Lifts  1 minute (use appropriate weight so you struggle on last repetitions)
– Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
– Once in this position, bring your bottom leg up off the mat to meet your top leg.
– Hold for 2 seconds and return both legs together to the mat to complete one rep.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  3. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  4. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

Day 3

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  3. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Plank regular or on knees 1 minute(depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post ups regular or on knees (depending on your exercise level)

  1. Crunches 1 minute
  2. Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    – Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    – Once in this position, bring your bottom leg up off the mat to meet your top leg.
    – Hold for 2 seconds and return both legs together to the mat to complete one rep.
  3. Back Rows 1 set of 25

– Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.

– Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.

– Repeat.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
      1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level                         

Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25

Day 4 

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  3. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  4. Plank regular or on knees 1 minute(depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post ups regular or on knees (depending on your exercise level)

  1. Crunches 1 minute
  2. Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    – Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    – Once in this position, bring your bottom leg up off the mat to meet your top leg.
    – Hold for 2 seconds and return both legs together to the mat to complete one rep.
  3. Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  4. Back Rows 1 set of 25

Day 5

– Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.

– Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.

– Repeat.

  1. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  2. Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  3. Back Rows 1 set of 25

– Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.

– Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.

– Repeat.

  1. Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25

Day 6

AM: video of choice ( for as long as your life allows)

PM: Strength and Sculpting – Legs and Abs 

(Strength training can always be swapped with a sculpting video or circuit with weights video or band video)

  1. Legs-Bodyweight Walking Lunge 4 sets each leg 20 reps 
  2. Leg Curl 4 set of 20 reps (use appropriate weight so you struggle on last repetitions )

– Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.

– Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. 

– Repeat.

  1. Leg Extensions 4 sets
  2. Crunches 50 reps
  3. Russian Twist 50 reps  

*(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) Kickouts 50 reps

Day 7

AM: Video of choice

PM: Strength and Sculpting – Shoulders and Bicep Workout

(Strength training can always be swapped with a sculpting video or circuit with weights video or band video)

  1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  2. Cardio – Walking/Jogging-Treadmill 45 minute (Cardio can always be swapped out with your workout videos)
  3. Shoulders-Dumbbell Shoulder Press 3 sets  (use appropriate weight so you struggle on last repetitions )
  4. Shoulders-Standing Military Press 3 sets(use appropriate weight so you struggle on last repetitions )
  5. Shoulders-Front Plate Raise 2 sets (use appropriate weight so you struggle on last repetitions )
  6. Russian Twist 30 reps   
  7. Crunches 30 reps
  8. Biceps-Machine Bicep Curl 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
  9. Biceps-Hammer Curls press 3 sets of 15 (use appropriate weight so you struggle on last repetitions)

Repeat twice a week and then rest.

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