Free Weight Loss Guides

In here you will find a list of FREE weight loss guides. All these guides have been approved by FWG employees, feel free to leave comments on any of the guides. If you wish to submit a FWG workout guide you may submit your guide to us here.

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Eating to Lose Weight


Eating to lose weight

Average: 4.8 (5 votes)

Interview: David Lee Perez & his amazing Body Transformation

David Lee Perez

Recently Free Workout Guides has had a chance to interview David Lee Perez. David has recently gone through a total body transformation. In the interview we discus his training routine, dieting, motivation, and much more.

This is the first of many interviews to come on If you would like to be interviewed or share your story with us please get in contact with Justin or Dylan or e-mail us at

Average: 4.7 (9 votes)

How I lost 27 Pounds, in 2 months!

Justin Cut
Hi Guys / Girls

Recently I've decided to upload a few pics from my current weight loss progress. So far I've lost 27 pounds, Over 14 inches off my body, including 4 from my waist line. Best of all I did all this in 2 months time.

So Since a few of you are curious in how I'm doing this so fast I'm going to write a brief description of the changes in lifestyle, diet, training, ect.. That I've gone through to achieve such cuts.
Average: 4.6 (10 votes)

Exercise plan to get ripped (Advanced)


Day 1:

  • Start off the exercise with 6-7 sets of HIIT (increase gradually)
  • Bench Press: 15 reps, 2 sets
  • Skull Crushers: 15 reps, 2 sets
  • Incline dumbbell press: 15 reps, 2 sets
  • Narrow Bench Press: 15 reps, 2 sets
  • Dips: do till fatigue, 2 sets
Average: 4.5 (27 votes)

Goodbye belly fat


In a world of processed foods and fatty snacks, there is much concern over weight gain and obesity. For those of us who tend to carry the weight in our stomach area, this makes you at a higher risk of having a heart attack or stroke.

For people with large bellies, their body often loses sensitivity to insulin, an important hormone that helps the body feel energized and burn energy. Type 2 diabetes, high blood pressure, and heart disease occur because of too much bad cholesterol in their systems.

Average: 4.5 (6 votes)

How You Get LEAN - Seriously LEAN!!!

Sexy Female

OKAY, so you want to get LEAN, but you’re confused about what you need to do in order to develop a LEAN body. Well here’s an acronym I like to use for the word ‘LEAN’ that you’ll find very useful and easy to remember.

L - is for Lifestyle
E - is for Exercise
A - is for Attitude
N - is for Nutrition

Lifestyle must be addressed. It’s not just about exercise and nutrition. Time management, stress reduction, quality sleep and sleep patterns all play a vital role.

Average: 4.4 (8 votes)

5 Natural Ways to Boost your Metabolism!


If you think back to your own personal health history, I am confident you can pinpoint a time in your life when the weight just started to “creep” up on you. Whether it was an emotional or stressful trigger that started the number on the scale to climb or the hectic pace of life which caused health to take a back burner position – one day you wake up and realize just do not feel like the vibrant, fit person you were meant to be. The good news is, the body has an amazing forgiving and restorative nature – given the proper foods, nutrients and conditions, it responds positively in a very short time.

The question that researchers and doctors have been investigating for years is whether metabolism can be altered through various lifestyle and dietary changes. If you have difficulty losing weight, it is thought that you are one of the unlucky ones that have a “slow” metabolism dooming you to a future of continued weight gain and weight loss struggles. If you have a “fast” metabolism, you may be among one of those lucky few who can eat anything and everything they wish never gaining a pound.

Average: 4.3 (14 votes)

Top 12 Ways to Lose Fat, (not Muscle!) by Max Wettstein

Max Wettstein

Looking to get ripped for the summer? Right now is the perfect time to start and Max Wettstein's Top 12 Ways to Lose Fat is a great way to get started.

Max sets the standard for other models to step up to. This is because Max is reliable, consistently 'photo ready' in appearance, (lean, tan, etc.), and always on time. Max maintains a clean, drug-free, lifestyle and a body-fat percentage of less than 6%, year round - an essential quality for any professional fit-model.

Read More if you want to find out how you could be ripped just like max.

Average: 4.3 (12 votes)

High-intensity interval training (HIIT)


Weight loss is a huge topic in today’s world. There are many theories that go with the topic of weight loss, some including:

  • “Super Diet Pills”
  • “Insanely Expensive Cardio Machines”
  • “Tedious long distance running”
  • “Ab-Machines”

None of these are effective ways of losing body fat.
The best way to lower your body fat is not to do cardio! Or ridiculous amounts of crunches.

That’s right cardio will NOT help you!

Average: 4.2 (15 votes)

Food Portion Control


How do we manage food portion control?

Average: 4 (1 vote)

H.I.I.T Training


The HIIT Free Workout Plan Program Routine

    This is a 3 week program

    Day 1 - Cardio Workout Plan

    Elliptical or Cross Trainer

    Average: 4 (6 votes)

Back to the Gym Workout


This workout is designed as a circuit... jumping from one machine to the next getting a full body workout. It is performed in a 3 sets of 15 per machine to re-tone the body and create a layer of lean muscle to prepare for more advanced programs 2 weeks down the road;

Start with a 15 minute warm-up on a bike or treadmill.

Average: 4 (3 votes)

Fartlek Training - Hardcore Cardio Training on a Track.


Looking to get your butt kicked at the track? You have to try this new style of training. It's called Fartlek Training, sounds weird right? Give it a shot, let us know how it worked out for you.

Average: 3.9 (7 votes)

Cardio Beginner Weight Loss

Beginner Cardio

Cardio exercise is important for a healthy heart and weight loss.
How to Begin

Choose an activity that you enjoy. The best exercise for you is the one you'll actually do, not the one you think you should do. Walking is a great place to start since it doesn't require special equipment and you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, rowing, stairclimbing, etc.

Average: 3.8 (5 votes)

Treadmill Fat Burning Routines!


To have excellent results shredding fat and getting you muscles well defined, try cycling through the following treadmill workouts each week.

Average: 3.7 (3 votes)

5 reasons why treadmills and ellipticals suck...

Treadmills suck

Written by Mike Geary

Now that I pissed off all of the treadmill and elliptical worshipers... let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program...

Average: 3.6 (12 votes)

3 Keys to Weight Loss Sucess!


3 Keys to weight loss success

Average: 3 (2 votes)

Interval Training Beginner

Interval Training for Beginners

Average: 3 (1 vote)

Treadmill Interval

Focus on alternating between high intensity intervals and recovery periods to increase endurance and burn calories.

Average: 3 (1 vote)

How many Calories do I need to Burn to Lose 1 Pound of Fat?


Diet + exercise = weight loss

Think there's a magic formula for weight loss? Well, the reality is that there's a pretty simple formula.

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