16 week body transformation

16 Week Body Transformation (Meal and Workout Plan)

September 9. 2021

Here is the solution if you got some extra pounds during holidays or just have a sweet tooth and suddenly remembered that you have to be fit for the summer. The 16 week body transformation can really help you get in shape and create healthy habits again. Getting up for an early workout is not the easiest part and the one that says that you can’t consume sweets. The key is being persistent and patient. Let’s start with the basics. 

Meal Plan

Having a well-balanced diet is a great start. All you need to do is decide on your goal- if you want to lose weight, book an appointment in our weight loss clinic, and we will make a unique diet plan for you. Before starting this diet, we highly recommend you take our quiz and set your goals to find the most suitable solution. You’ll also find our recommendations of the products you’ll likely find beneficial, such as appetite suppressants.
Let’s get back to our meal plan for 16 week body transformation:

Meal 1:

  • Four eggs
  • Two slices of bread
  • 8 oz of almond milk 
  • 1 tsp of olive oil

Total calorie amount: 570

Meal 2:

  • 6 oz of chicken
  • Vegetables
  • 1 cup of rice
  • 2 tsp of olive oil

Total calorie amount: 400 


  • ½ cup of cooked oatmeal 
  • ½ cup of almond milk 
  • One medium banana 

Total calorie amount: 150 


  • ½ cup pancake batter
  • ½ cup of raspberries
  • ⅓ cup of coconut flour 
  • ½ cup nut butter
  • 1 tsp of vanilla extract 

Total calorie amount: 275 

We understand the need for something sweet from time to time, and the good news is that you can have a “cheat day” once in 10 days, for example, which doesn’t mean you can get back to chocolate and candies. 

Workout Plan

Any physical activity is more than welcome, but you should follow our plan if you want a complete 16 week body transformation. You know your body the best, and it’s okay to adjust the program to yourself. It doesn’t have to be too aggressive, just continual. If you have trained before, the body remembers, as they say, and it will be easier for you to follow the workout plan.


  • 10 Squats
  • 10 Second Plank
  • 10 Crunches
  • 10 Lunges
  • 10 Second Wall Sit
  • 10 Sit-Ups
  • 10 Butt Kicks
  • 10 Push-Ups


  • 20 Squats
  • 20 Second Plank
  • 20 Crunches
  • 20 Lunges
  • 20 Second Wall Sit
  • 20 Sit-Ups
  • 20 Butt Kicks
  • 20 Push-Ups


  • 30 Squats
  • 30 Second Plank
  • 30 Lunges
  • 30 Second Wall Sit
  • 30 Sit-Ups
  • 30 Butt Kicks
  • 30 Push-Ups


  • 40 Squats
  • 40 Second Plank
  • 40 Crunches
  • 40 Lunges
  • 40 Second Wall Sit
  • 40 Sit-Ups
  • 40 Butt Kicks
  • 40 Push-Ups


  • 50 Squats
  • 50 Second Plank
  • 50 Crunches
  • 50 Lunges
  • 50 Second Wall Sit
  • 50 Sit-Ups
  • 50 Butt Kicks
  • 50 Push-Ups

 Saturday and Sunday are for a small rest, but you can’t skip Monday too. Don’t be lazy and do something good for your body. You can always include daily walking, swimming, or cycling for better effects. After all, we all need some time in the fresh air.  

Cardio by Week

You can use these exercises as a small pre-workout only on weekdays. 

  1. 30-second sprint, 30-second jog (2x)
  2. 35-second sprint, 45-second jog (3x)
  3. 45-second sprint, 60-second jog (4x)
  4. 50-second sprint, 45-second jog (5x)
  5. 55-second sprint, 30-second jog (6x)
  6. 60-second sprint, 45-second jog (7x)
  7. 60-second sprint, 45-second jog (8x)
  8. 65-second sprint, 60-second jog (9x)
  9. 65-second sprint, 60-second jog (10x)
  10. 60-second sprint, 45-second jog (10x)
  11. 60-second sprint, 45-second jog (9x)
  12. 55-second sprint, 30-second jog (8x)
  13. 50-second sprint, 45-second jog (7x)
  14. 45-second sprint, 60-second jog (6x)
  15. 35-second sprint, 45-second jog (5x)
  16. 30-second sprint, 30-second jog (4x)


Many people don’t actually believe that you can lose weight and get in shape again in four months. We say that it’s more than possible, only if you decide. Imagining your goal is an excellent start, only if you are genuine and honest with yourself. You can’t get back into your skinny jeans overnight, but losing 10-15 pounds is more than possible when following a special meal and workout plan. The 16 week body transformation plan is challenging, but it brings results, you’ll see.

Nurse Walton


Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.

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