‘Work smarter, not harder’: Registered dietitian details the EXACT workout plan her clients follow to ‘lose fat and keep it off’ – including weekends FREE
- Jacqui Burke, 25, from Boston, Massachusetts, shares her tips for fat loss and boosting your metabolism on TikTok, where she’s known as @glowup.nutritionist
- In a recent video, she revealed the ‘exact exercise breakdown’ her clients follow
- Burke explained that they do LISS (low-intensity steady-state cardio) at least five times a week, typically in the form of a 30 to 60-minute walk
- Every Monday, Wednesday, and Friday they do 20 to 30 minutes of strength training in addition to their LISS cardio
- Burke’s clients also walk for 30 to 60 minutes on Tuesdays and Thursdays, but instead of strength, they do 20 minutes of higher-intensity cardio
- Saturdays and Sundays are rest days with optional walks
A registered dietitian has lifted the lid on the weekly workout plan that her clients follow to ‘lose fat and keep it off,’ insisting you should ‘work smarter, not harder.’
Jacqui Burke, 25, from Boston, Massachusetts, shares her tips for fat loss and boosting your metabolism on TikTok, where she is known as @glowup.nutritionist to her 43,800 followers.
In a recent video, she revealed the ‘exact exercise breakdown’ her clients follow —and the best part is that they get weekends off.
‘The first type of exercise is LISS — low-intensity steady-state [cardio]. Most of my clients do walking for that, and I recommend going for a 30 to 60-minute walk at least five days a week,’ she explained.
Registered dietitian Jacqui Burke, 25, from Boston, Massachusetts, shares her tips for fat loss and boosting your metabolism on TikTok, where she’s known as @glowup.nutritionist
In a recent video, she revealed the ‘exact exercise breakdown’ her clients follow, saying they do LISS cardio five days a week and strength training three times per week
Burke said that they also do 20 minutes of higher-intensity cardio twice a week
Burke noted in the comments that people can also do yoga or use an elliptical machine, treadmill, or spin bike, as long as cardio remains at a low intensity.
Another foundation of her workout program is strength training three times a week ‘to build muscle’ and ‘minimize stress response in the body.’
She also has her clients do higher-intensity cardio twice a week for about 20 minutes, saying ‘it’s great for your health, but you don’t want to do too much.’
‘That’s it, baby,’ she added at the end of the clip. ‘Work smarter, not harder.’
Some viewers were confused as to what that workout plan would look like day to day, and in a follow-up video, she gave a more detailed description of her clients’ schedules each week.
‘On Monday morning, you go for a 30 to 60-minute walk, and the great thing about walking is you can do other things like answer emails or talk to your friends,’ she said.
‘Either right after or sometime in the afternoon or evening, you do 20 to 30 minutes of low-impact strength. My clients do legs on Mondays.’
Their schedule is the same on Wednesdays and Fridays, except they do arms on Wednesdays and abs on Fridays.
Burke’s clients also walk for 30 to 60 minutes on Tuesdays and Thursdays, but instead of strength, they do 20 minutes of higher-intensity cardio
Saturdays and Sundays are rest days with optional walks to give the body time to rest
Nutrition is also an integral part of Burke’s program, and last month she explained ‘the difference between eating healthy and eating for fat loss’
Burke’s clients also walk for 30 to 60 minutes on Tuesdays and Thursdays, but instead of strength, they do 20 minutes of higher-intensity cardio. They have the option of doing their walk and cardio all together or at different times of the day.
‘That leaves Saturday and Sunday as rest days with optional walks on those days as well because it is so low impact that you can’t really overdo it when it comes to walking,’ she added.
‘As long as you are getting in at least five walks, three strength, and two cardio, you can plug them in however you want. Trust me. It’s really not that much.’
Nutrition is also an integral part of Burke’s program, and last month she explained ‘the difference between eating healthy and eating for fat loss.’
Burk has her clients eat three balanced meals a day that contain lean protein, a high-fiber carb, healthy fat, and a veggie
Burke advises going at least four hours before meals to give ‘your body enough time to digest’ and get ‘into that fat burning mode
Burke noted that it’s important for meals to be balanced and spaced at least four hours apart to keep blood sugar stable
‘Eating healthy is always a good thing, but if your goal is fat loss, there is a difference between just eating healthy and eating healthy in a strategic way that is going to lead to fat loss results,’ she said.
Burke noted that it’s important for meals to be balanced in order to keep blood sugar stable, saying, ‘You want every meal to contain a lean protein, a high-fiber carb, healthy fat, and a veggie.’
She advises that people go at least four hours before meals to give ‘your body enough time to digest’ and get ‘into that fat burning mode.’
Burke pointed out that people also have to watch their portions because ‘it’s very possible to overeat healthy foods.’
She concluded her video by explaining that people can do things like eating more protein and fiber, getting more sleep, and managing stress to optimize their metabolism to help them achieve a natural calorie deficit.
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