DbodiedFitness

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

D Bodied Fitness

Danielle Rutledge

A 4-week gym-based program to help you lose weight and body fat while gaining muscle tone and strength and improving overall fitness levels. Let's get "Bodied" now!

DBF 4-Week Slim Thick Glute Guide One-Time Purchase

The 4-week guide is designed to grow your glutes in the comfort of your home. You will need:
- Resistance Band
- a dumbbell
- Chair or bench

DBF 4 Week Home Glute Guide One-Time Purchase

Embark on an 8-week personalized training journey, tailored to your goals and fitness level. With a focus on building strength, burning fat, building muscle, improving endurance, and enhancing performance. Each week offers targeted workouts designed to challenge and progress you toward your desired outcomes. From foundational movements to advanced techniques, this program provides expert guidance, regular assessments, and customized support to help you achieve lasting results.

Outline of Training Program:
 
-Weeks 1-2: Foundation Building

Day 1: Full-body workout focusing on compound movements such as squats, deadlifts, bench presses, and rows.
Day 2: HIIT (High-Intensity Interval Training) session to kickstart fat burning and improve cardiovascular health.
Day 3: Upper body strength training with emphasis on chest, shoulders, and triceps.
Day 4: Rest or active recovery day with light stretching or yoga.
Day 5: Lower body strength training targeting legs, glutes, and lower back.

-Weeks 3-4: Progressive Overload

Day 1: Increase weights and intensity in compound movements.
Day 2: HIIT session with added challenges like longer intervals or more intense exercises.
Day 3: Upper body hypertrophy training focusing on muscle definition and growth.
Day 4: Active recovery day with foam rolling or mobility exercises.
Day 5: Lower body hypertrophy training to target specific muscle groups for growth.

-Weeks 5-6: Intensification

Day 1: Incorporate supersets and drop sets in compound exercises for increased intensity.
Day 2: Advanced HIIT session with variations like Tabata or AMRAP (As Many Rounds As Possible).
Day 3: Upper body strength and hypertrophy hybrid training.
Day 4: Active recovery with emphasis on flexibility and mobility.
Day 5: Lower body strength and hypertrophy hybrid training with advanced techniques like pyramid sets.

-Weeks 7-8: Peak Performance

Day 1: Peak-intensity compound workouts with emphasis on form and control.
Day 2: Advanced HIIT circuit incorporating plyometric exercises for explosive power.
Day 3: Upper body power and strength training to maximize gains.
Day 4: Active recovery focusing on deep tissue massage or myofascial release.
Day 5: Lower body power and strength training, pushing limits with heavier weights and explosive movements.

DISCLAIMER: The entire program emphasizes nutrition and recovery strategies to support muscle growth and fat loss. Clients are encouraged to maintain a balanced diet with adequate protein intake, stay hydrated, and get sufficient rest for optimal results. Additionally, the program is tailored to individual fitness levels and goals, with adjustments made based on progress and feedback.

Danielle Rutledge

NASM Certified Personal Trainer

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