Lose 10kg Belly Fat In 60 Days | Weight Loss Diet & Workout Plan

0:00Guys, in this video I’m going to share an exact 60-day diet for beginners

0:04and a workout plan too. With this, you can lose up to 10 kg of weight.

0:08It’s very easy to follow, and the diet plan will be budget-friendly

0:12without any supplements. So let’s begin. Okay. First, let’s talk about the workout plan.

0:16When it comes to exercise, most beginners, for fat and weight loss,

0:20do cardio exercises. Like running,

0:22cross trainer, cycling. And they think they’ll burn more calories and lose fat faster.

0:27Yes, cardio might help you lose weight quickly, but that

0:30weight loss will mostly be water and muscle, which will make your body look loose and

0:35out of shape. Even after losing weight, you won’t look aesthetic. That’s why as a

0:39beginner, our focus should be on weight training, because with weight training,

0:44you can prevent muscle loss. And as a beginner, you might even build extra muscle

0:48while losing fat. And your body will look more aesthetic this way. Another

0:52big benefit of weight training is that even after finishing it, your body burns calories for the next 24 to 48 hours.

0:56Because with weight lifting, your muscles get tiny tears.

1:00And to repair those tiny tears, your body needs extra calories. For example, if you do

1:07cardio for one hour, say you used a treadmill, then you’ll burn

1:11300 to 400 calories in that hour. But after finishing cardio, that effect will stop

1:15and your metabolism will return to normal. But on the other hand, if you do one hour of

1:17weight training, then in that one hour, you’ll burn 300 to 400 calories too. But

1:23after it ends, your body will burn an extra 200 to 300 calories in the next 24 hours

1:27to repair those muscles. So with weight training, you not only prevent muscle loss and maybe build

1:33some extra muscle too, but you also boost your metabolism. That means you

1:38burn more calories, which means faster fat loss. Two benefits in one go. Now let me

1:42tell you the weekly workout plan for fat loss. We have 60 days. That’s

1:46almost eight weeks. And we’ll divide this workout plan into two phases. Phase one and phase two.

1:51Phase one will be for four weeks, and the next four weeks will be phase two,

1:55where we’ll increase intensity and activity. In both phases, I’ll give you a 5-day per week workout, and 2 rest days

2:01Okay guys, before moving ahead, if you're an old subscriber,

2:04you must have noticed that we've set up a new setup for our shoots. And this is

2:08a complete space where we’ve created different areas,

2:11and this is our gym area. If you want a full tour of it, then comment below

2:16“Office Tour” and I’ll make a full video tour for you.

2:19So here is our workout split for Phase One. On Monday, we’ll do Chest

2:23and Triceps, Tuesday will be Back and Biceps, Wednesday will be Shoulders and

2:26Cardio, Thursday will be Legs and Abs, Friday will be an Active Rest Day. Now what is an

2:31Active Rest Day? I’ve explained that later in the video. And Saturday will be Full Body

2:34Workout, and Sunday will be a Rest Day. I’ll explain Phase Two later, but first let’s talk about Phase One.

2:39Let’s start from Monday, which is Chest and Triceps day. Here,

2:43we’ll begin with two compound chest movements like Dumbbell Press and

2:46Incline Smith Machine Press. We’ll do 2 to 3 sets of each for 12 reps.

2:50Then one isolation chest exercise, like Pec Fly, and for that also,

2:53we’ll do 2 to 3 sets of 12 reps. After that, two triceps

2:56exercises like Overhead Dumbbell Extension and Rope Cable Pushdown for 2 to 3

3:00sets of 12 reps. In the end, we’ll do one abs exercise like Knee

3:05Raise on Captain’s Chair or Reverse Crunches for 3 to 4 sets of 10 reps.

3:09Now let’s talk about Tuesday’s Back and Biceps workout. We’ll begin

3:13with two compound back movements. Like Single Arm

3:17Dumbbell Row and Lat Pulldown or Pull-ups. Do 2 to 3 sets of each for 12 reps.

3:20Then one isolation exercise like Cable Rowing with 2 to 3 sets

3:24of 12 reps. For biceps, we’ll do two exercises like Barbell

3:27EZ Curl and Incline Hammer Curl for 2 to 3 sets of 12 reps. And at the end,

3:32for forearms, do Dumbbell Wrist Curls for 3 sets of 12 reps. Wednesday will be

3:36Shoulders and Cardio day. We’ll do four exercises, starting with one compound

3:40exercise like Smith Machine Shoulder Press for 3 sets of 12 reps.

3:43Then three isolation exercises like Lateral Dumbbell Raise, Cable Front Raise, and Reverse

3:47Pec Deck Fly for 2 to 3 sets of 12 reps each. Also, at the end of the workout, do 15 minutes

3:51of low-intensity cardio. That means walk on the treadmill at speed 6 to 7 with incline of 3 to 4.

3:55Or if you're at home, then do 10 to 15 minutes of stairs – up and down. On Thursday,

4:00it will be Legs and Abs day. For legs, we’ll do four exercises, out of which

4:04two will be compound exercises like Stiff

4:06Leg Deadlifts and Smith Machine Squats, and two isolation exercises like

4:10Leg Curl and Abductor Machine. For compound exercises, we’ll do 2 to 3 sets of 12 reps.

4:14And for isolation exercises too, we’ll do 2 to 3 sets of 12 reps.

4:18After that, we’ll do calf exercises, like Standing Calf Raise or

4:21Seated Calf Raise – 3 sets of 12 reps. At the end, we’ll do a superset of two

4:26abs exercises. That means doing both exercises one after the other without

4:30any rest. Here, we’ll superset Leg Raises and Russian Twists. First do 10

4:34reps of Leg Raises, and immediately without rest, do 10 reps of Russian Twists.

4:39After that, rest for 30 seconds and repeat this same circuit two more times.

4:43And with this, Thursday's workout ends. Now Friday is an Active Rest Day. That means

4:47we take a break from weight training. But on this day we try to stay active.

4:50The simplest way is: the time you usually do training, go for a long walk of 45 minutes to 1 hour,

4:56or play your favorite sport. On Saturday, we’ll do a full body workout, where we’ll do

5:00one exercise for each muscle group. Like Sumo Squats for legs, Decline Dumbbell Press for chest,

5:05Straight Arm Pulldown for back, Face Pulls for shoulders, Preacher Curls for biceps,

5:09and Cable Triceps Pushdowns for triceps. We’ll do 2 to 3 sets of each for

5:1210 to 12 reps. And at the end, we’ll do 15 minutes of low-intensity cardio

5:16like brisk walking. So that was our 4-week Phase One workout plan. Now let’s move to Phase Two,

5:20which is for the next 4 weeks, and here the workout plan will be a bit

5:23different. We’ll include some extra cardio and a circuit training day

5:27to get faster fat loss results.

5:30Monday will be Chest, Shoulders and Triceps day. For chest, do one compound exercise like Incline

5:34Bench Press – 2 to 3 sets of 10 reps. One isolation exercise like

5:38Cable Chest Fly – 2 to 3 sets of 15 reps. For shoulders, one compound

5:41exercise like Dumbbell Arnold Press – 2 to 3 sets of 10 reps. And

5:45one isolation exercise like Cable Lateral Raise – 2 to 3 sets of 15 reps.

5:50For triceps, do two exercises like Overhead Triceps

5:52Extensions and Bench Dips – 2 to 3 sets of 15 reps. At the end, we’ll do one

5:56abs exercise like Hanging Knee Raises – 3 to 4 sets of 10 Repetitions.

6:00Now Tuesday will be our Back and Biceps day. For back, we’ll do two

6:04compound movements like T-Bar Row and Cable Close-Grip Pulldown – for 2 to

6:083 sets of 8 reps. And one isolation exercise like Seated Row-

6:11– for 2 to 3 sets of 12 reps. For biceps, we’ll do two exercises

6:15like Dumbbell Hammer Curls and Spider Curls – 3 to 4 sets for 10 to

6:1812 reps. Also, at the end, for forearms, we’ll do Dumbbell Wrist Curls with Dead Hangs

6:22– 3 sets of 15 reps. And finally, a 20-minute low-intensity cardio session.

6:27Wednesday will be Legs, Calves, and Abs day – where we’ll

6:30focus more on hamstrings and glutes. We’ll do two compound movements

6:33like Dumbbell Romanian Deadlifts and Hip Thrusts – 2 to 3 sets of

6:3610 reps. And two isolation exercises like Leg Curl and Donkey Kickbacks – 2 to

6:403 sets of 15 reps. Finally, we’ll do a calf exercise like

6:44Standing Calf Raise. The workout ends with an abs circuit. One for upper abs,

6:48one for lower abs, and one for obliques. That means we’ll start with 10 reps of crunches,

6:51then immediately do 10 reps of reverse crunches, and then 10 reps of Russian

6:55Twists. After this, take a 30-second rest. Repeat this

6:58circuit two more times. Now Thursday will be an Active Rest Day. So we’ll take a break from weight

7:03training. But just like Phase One, we’ll try to stay active on this day.

7:07Simplest way: during your usual training time, go for a 45-minute to 1-hour long walk or play

7:12your favorite sport. On Friday, we’ll do an Upper Body workout and cardio where we

7:16target chest, shoulders, back, triceps, and biceps. Start with a compound chest exercise

7:22like Barbell Bench Press – 2 to 3 sets of 10 reps. Then for shoulders,

7:25Dumbbell Shoulder Press – 2 to 3 sets of 10 reps. Then for back,

7:28Reverse-Grip Lat Pulldown – 2 to 3 sets of 15 reps. For biceps,

7:32EZ Barbell Curl – 2 to 3 sets of 12 reps. And for triceps,

7:36Cable Triceps Pushdowns – 2 to 3 sets of 12 reps. After all that, we’ll

7:40do 20 minutes of low-intensity cardio. Saturday will be Lower Body Workout day,

7:43where we’ll focus on quads – the front side of the legs – and abs.

7:47Two compound exercises like Smith Machine Front Squat and Leg Press – 2 to

7:513 sets of 10 reps. One isolation exercise like Leg Extensions –

7:542 to 3 sets of 15 reps. Lastly, for calves we’ll do Seated Calf

7:58Raises – 3 to 4 sets of 15 reps. And again, an abs circuit

8:02with Knee Raises on Captain’s Chair – 10 reps. Then Flutter Kicks – 10 reps

8:06each side. And then High Knee Crunches – 10 reps. After finishing, take a 30 second

8:11rest and repeat this circuit two more times. Sunday is Rest Day.

8:15And with that, our Phase Two workout plan is complete. Okay? Before moving ahead, if

8:19you want to follow this exact plan in a structured way, I’ve just

8:22launched a 10-week Ultimate Shred Program on my app, FITMUSK – the

8:26world’s most affordable fitness coaching app. In Ultimate Shred, you’ll get the exact workout

8:31plan with detailed exercises, sets, reps, and rest periods,

8:35which will help you lose weight and fat faster. You’ll also get an exact warm-up routine,

8:38cool-down routine, and video demos on how to do each exercise.

8:44You’ll also get a personalized diet plan based on your body, with exact carbs,

8:48proteins, and fats – what to eat, how much to eat, when to eat, and which

8:51supplements to take. All of this is part of the plan. Just download the FITMUSK app

8:55and follow the Ultimate Shred plan.

8:57Coaching on FITMUSK is available at just ₹199 per month. But if

9:00you take the 6-month plan, coaching will cost you only ₹59 per month. And

9:05you can also ask our expert coaches any questions directly on the app. You

9:09can download FITMUSK from the Play Store or App Store or visit

9:11www.FITMUSK.com for more details. Now let’s talk about the diet plan. This diet

9:16plan is going to be very simple – nothing extreme. We’ll just create a slight

9:19caloric deficit. Before listing the meals, let me give you a quick idea of your estimated intake of protein,

9:22fats, and carbohydrates. First, protein – because it’s the #1 macronutrient that will help

9:27prevent muscle loss during a calorie deficit. It may also help in building muscle, which boosts your metabolism,

9:35meaning you burn more calories daily – leading to faster fat loss.

9:37Also, protein-rich foods keep you full longer – you’ll feel less hungry,

9:41making it easier to stay in a calorie deficit. Aim for around 1.5g of protein per kg of

9:47body weight. So if you weigh 80 kg, aim for about 120g of protein daily.

9:51Next, fats – essential for testosterone production and for absorbing fat-soluble vitamins like A, D, E, and K.

9:59So, target around 0.7g of fat per kg of body weight. For an 80 kg person,

10:04that’s about 56g of fat daily. Now let’s talk carbs – they give you the energy you need for workouts.

10:10Many people cut carbs during weight or fat loss, which makes them feel weak.

10:15So don’t cut carbs completely. Just eat them in controlled quantities.

10:19Carbs should be around 2.2g per kg of body weight.

10:21So if you’re 80 kg, you should eat about 175g of carbs daily.

10:24Now, here’s your full-day diet plan for fast fat loss – without any supplements or protein powder:

10:29Breakfast: 2 whole eggs, 2 egg whites, 30g oats with 250 ml steamed milk, 1 tablespoon peanut butter, and a sugar-free sweetener if needed.

10:38If you're vegetarian, replace eggs with 100g paneer.

10:42After 1 to 1.5 hours, have a small snack: 30g roasted peanuts – a good source of protein and healthy fats.

10:49Lunch: A simple Indian meal – 100g cooked rice, 200g curd, one large bowl of cooked dal, chana, or chickpeas,

10:56and cucumber salad.

10:57Pre-workout snack: One banana and one cup black coffee. If you work out in the morning,

11:01take this before your morning workout. Then have your breakfast post-workout. In that case, you can skip this snack in the evening.

11:07Post-workout / Dinner: A simple Indian meal – 1 whole egg, 3 egg whites, 1 whole wheat roti,

11:1540g soya chunks (this is uncooked weight – cook before eating), one big bowl cooked dal, and cucumber salad.

11:21If you’re vegetarian, replace eggs with 50g paneer.

11:25This totals around 1750 calories – very helpful for fat loss without torturing yourself.

11:31All the food items are budget-friendly. This complete diet plan with thousands of food options

11:35and easy-to-make recipes is also included in the Ultimate Shred Plan on the FITMUSK app,

11:38with veg, non-veg, and vegetarian options. And you can also track everything.

11:43Just in case your budget allows, you can add a simple whey protein supplement to meet your protein needs.

11:49But if you’re meeting your protein needs through natural food, then there’s no need. For beginners, I won’t recommend any other supplements.

11:57Also, your target should be healthy fat loss – around 500g to 1 kg per week.

12:03During this plan, if you're losing more than 1.5 kg per week, or...

12:07you're feeling low on energy, then increase your carbs by 20–30 grams.

12:12This means add one banana, or two slices of brown bread, or 100g rice, or one extra roti – just one of these.

12:18On the other hand, if you see no weight change for a full week, do the opposite – reduce 20–30 grams of carbs from your day.

12:26Also, for faster results, start walking at least 10,000 steps a day. This will not only burn extra calories

12:32but will help you build the habit of staying active. Take stairs instead of lifts,

12:35walk for 10 minutes every hour, talk on the phone while walking, try playing your favorite sport 2–3 times a week,

12:42and walk for 5 minutes after every meal. This way, you’ll easily complete your 10,000 steps,

12:47burning an extra 200–300 calories daily. And these small habits will make sure

12:51you never struggle with obesity your entire life. I hope all your doubts about weight loss and fat loss

12:57are now cleared. And if you want me to launch Ultimate Shred Part 2 (for intermediates), just comment “Fat Loss”

13:04Now guys, many of you ask me –

13:05“Sir, we want this kind of deep fitness knowledge too, so we can manage our own fat loss and muscle gain.”

13:11Well, I’m happy to tell you that now you can learn all this from

13:14Life – Learning Institute of Fitness Education, where I’ve created the world’s most affordable fitness courses

13:20for you. You’ll learn everything about training, diet, and supplements.

13:25All your doubts and myths around health, exercise, nutrition, and supplements

13:28will be cleared after completing these courses. Currently, we’ve launched 4 courses –

13:32Training course, Nutrition course, Supplement course, and an All-in-One Complete Fitness Course.

13:36Right now, we’re running a special launch offer. If you choose the Complete Fitness Course,

13:41you’ll get a huge discount. This course includes all three – training, nutrition, and supplement courses,

13:46with a total of 31 pre-recorded videos, three detailed textbooks,

13:49three certificates, plus a special Elite Fitness Coach certificate.

13:56And you’ll get all of this for just ₹1,999.

14:00But this price is valid for only a few hours. After that, it will become ₹2,999.

14:05You won’t get this kind of value at this price anywhere else in the world. Take my word and try it once –

14:11you’ll love it. All your questions about workouts, nutrition, supplements – everything –

14:16will be answered. Your fitness basics and foundation will become super strong.

14:20So if you want to never have to ask anyone again –

14:23“What should I eat?”, “What workout should I do?”, “What supplement should I take?” –

14:26then start your fitness education journey today with LIFE. You can

14:29download the LIFE AMG app from the Play Store, Apple Store, or visit www.lemg.com

14:33for more details. If you liked this video, make sure to hit Like.

14:36Click the Subscribe button, and also hit the Bell icon so that whenever I upload a video,

14:39you get a notification. Follow me on Instagram – username:@abhinavmahajanlive

14:42for my personal and business life updates. I’m going to see you in the next video.

14:45Till next time – Keep going, keep growing stronger.