Jerry Tamfu, a renowned fat loss coach and trainer, has shared his expert plan to help individuals lose 20 pounds quickly and effectively. His approach focuses on a combination of diet, exercise, and healthy habits to achieve sustainable weight loss results without compromising social life.
## Diet Plan:
Tamfu emphasizes the importance of incorporating the right balance of proteins, carbs, fats, and vegetables into your daily meals to support fat loss and maintain muscle mass. Here are some key food options recommended by Tamfu:
### Proteins:
– Chicken breast or thighs (skinless)
– Extra lean ground turkey or beef
– Salmon, cod, or canned tuna
– Eggs and egg whites
– Greek yogurt (0–2% fat)
– Cottage cheese
– Protein powder (whey or plant-based)
### Carbs:
– Jasmine or basmati rice
– Rolled oats or steel-cut oats
– Sweet potatoes or baby potatoes
– Quinoa
– Ezekiel bread or whole grain wraps
– Black beans, lentils, or chickpeas
– Fruit (berries, bananas, apples)
### Fats:
– Avocados
– Olive oil
– Nut butters (almond, peanut)
– Chia seeds / flax seeds
– Walnuts / almonds / cashews
### Veggies:
– Spinach, kale, romaine
– Broccoli, cauliflower, zucchini
– Bell peppers, cucumbers, carrots
– Onions, mushrooms, garlic
– Frozen veggie blends for convenience
## Workout Routine:
Tamfu recommends a workout routine that focuses on strength training and conditioning to maximize fat loss and build lean muscle. Here is a sample workout plan suggested by Tamfu:
### Frequency:
3-4x per week (Strength + Conditioning Mix)
### Day 1: Full-Body Strength
– Goblet squats – 3×10
– Push-ups (or incline) – 3×8-12
– Bent-over dumbbell rows – 3×10
– Glute bridges – 3×15
– Plank – 3x30s
### Day 2: Cardio + Core (30-35 min)
– Intervals: 1 min jog / 1 min walk x 10 rounds
– Superset: Russian twists x20, Leg raises x15
– Repeat x3
### Day 3: Upper Body + Conditioning
– Dumbbell shoulder press – 3×10
– Lat pulldown or assisted pull-ups 3×8
– Dumbbell chest press – 3×10
– 10-min finisher: 30s jumping jacks / 30s rest x10
### Day 4: Lower Body Burn + Walk
– Reverse lunges – 3×10 each leg
– Romanian deadlifts (dumbbell) – 3×12
– Step-ups or bodyweight squats 3×15
– 20–30 min brisk walk or incline treadmill
## Daily Habits:
In addition to diet and exercise, Tamfu stresses the importance of cultivating healthy habits to support fat loss and overall well-being. Some of the daily habits recommended by Tamfu include:
– Aim for 10k steps per day
– Start the day with a high-protein breakfast
– Meal prep twice a week
– Stay hydrated by consuming 2.5–3L of water daily
– Prioritize quality sleep (7-8 hours nightly)
– Track food intake 3-5 days a week
– Plan social meals in advance
– Incorporate veggies into meals
– Practice mindful eating by stopping at 80% full
– Conduct weekly self-check-ins
By following Jerry Tamfu’s comprehensive plan, individuals can achieve their weight loss goals effectively and sustainably. For more tips on losing weight faster, check out the 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
This article is inspired by Jerry Tamfu’s expert advice and is designed to provide valuable insights and guidance for individuals looking to embark on a successful weight loss journey.