Reno Pain ReliefChiropractic

12-week weight loss

Lose fat, get stronger, and build habits that stick.

I've been where you are. I used to weigh 240 pounds, and this is the same approach that changed my life: lift, walk, eat enough protein, and show up every day.

Before you start

  • Write down your weight, your waist at the belly button, and take a front and side photo. We compare in 12 weeks.
  • If you have heart issues, high blood pressure, or you take medications, check with me before you use a sauna or a cold plunge.

Your daily targets. All 12 weeks.

Calories

Eat about 500 less than maintenance each day. That should mean losing 1 to 2 pounds a week.

Protein

0.8 to 1 gram per pound of your goal weight, every day, spread over 3 to 4 meals.

Water

About half your body weight in ounces.

Sleep

7 or more hours. Same bedtime every night.

Steps

Start at 7,000 a day. Add 1,000 every 2 weeks until you are at 10,000 to 12,000.

01

Weeks 1–4

Foundation

Lift 3 days a week — Monday, Wednesday, Friday. Rest 60 to 90 seconds between sets. Pick a weight where you could do 2 more reps than you actually do. On off days, take a brisk 20 to 30 minute walk. Log everything you eat for these 4 weeks and hit your protein every day.

The lifts

  1. 1Goblet squat to a box, 3×10. Sit back to the box, chest up, stand through your heels.
  2. 2Incline push-up, 3×8–12. Hands on a bench, body straight, chest to the edge.
  3. 3Seated cable or band row, 3×12. Pull to your lower ribs and squeeze your shoulder blades together.
  4. 4Dumbbell Romanian deadlift, 3×10. Push your hips back, keep the weights close, back flat.
  5. 5Glute bridge, 3×12. Drive through your heels and squeeze for 1 second at the top.
  6. 6Farmer’s carry, 3 × 40 yards. Stand tall, shoulders down and back.
  7. 7Dead bug, 2×8 per side. Keep your low back pressed into the floor.

02

Weeks 5–8

Build

Lift 4 days a week. When you hit the top number of reps on every set, go up in weight.

Upper days — Monday and Thursday

  1. 1Dumbbell bench press, 3×8–10
  2. 2One-arm dumbbell row, 3×10 each side
  3. 3Standing dumbbell overhead press, 3×10
  4. 4Lat pulldown, 3×10
  5. 5Face pull, 3×15
  6. 6Plank, 3 × 30–45 seconds

Lower days — Tuesday and Friday

  1. 1Goblet or front squat, 4×8
  2. 2Romanian deadlift, 3×8–10
  3. 3Reverse lunge, 3×8 each leg
  4. 4Hip thrust, 3×12
  5. 5Farmer’s carry, 3 × 40 yards. Go heavier every session until you can’t keep good posture or finish the distance. Then drop back about 10% and build up again.
  6. 6Side plank, 2 × 30 seconds each side
  • Cardio: 2 days a week, 20 minutes of incline walking, bike, or rower. You should be able to talk, but not sing.
  • Sauna: 2 to 3 times a week, 10 to 15 minutes, working up to 20.
  • Cold plunge: 1 to 3 minutes. Don’t do it right after lifting.

03

Weeks 9–12

Transform

Keep the same 4-day schedule. Go to 4 sets on squats, presses, rows, and deadlifts, and go heavier at 6 to 8 reps.

  • Twice a week, finish your workout with 8 rounds of 20 seconds hard and 40 seconds easy on a bike, rower, or sled.
  • Cardio goes up to 30 minutes, 2 days a week. Keep up the sauna and cold plunge.
  • If your weight doesn’t move for 2 weeks, cut another 150 to 200 calories a day or add 2,000 steps. Keep your protein the same.

Send me this every week

  1. 1Your average morning weight. Weigh in daily, then average the 7 days.
  2. 2Your waist measurement.
  3. 3How many workouts you did, and your average daily steps.
  4. 4Your energy, sleep, and hunger, each rated 1 to 10.
  5. 5Every 4 weeks, new front and side photos.

Stay consistent and this works. I’m in your corner. Let’s go.

Dr. Cissell

Start with a consultBack to the peptide clinic

This page is the plan. The 8 Week Upper Body Protocol ($147) is the upper-body stretching and lifting PDF. Get the PDF. Peptide fit is still a consult, not a form. This is not a diagnosis, and it is not a promise of a number on the scale.