How To Gain Weight and Burn Fat In Six Weeks

Intermittent Fasting / Weight Gain / Weight Loss / Weight and Burn Fat

Six weeks is a short time to make significant changes to your diet and fitness routine, but with the help of the right tools and strategies, you can succeed. In this article, we’ll share six-week-long weight loss plans to help you lose weight and burn fat.

What is the Six-Week Program?

The Six-Week Program is a weight loss and fat-burning program that utilizes six short, intense workouts per week. The workouts are designed to help you burn calories and lose weight quickly. The program also includes daily meal plans and recipes to ensure you eat the right foods to help you reach your goals.

The Six-Week Program was created by Dana Carpender, a certified personal trainer and owner of Body BY Dana in Austin, Texas. The program provides the tools and information you need to lose weight and burn fat quickly.

How Does The Six-Week Program Work?

The Six-Week Program is designed to help you lose weight and burn fat through six short workouts per week. You will do three sets of each exercise with a moderate intensity level. Each workout will last approximately 30 minutes.

The Six-Week Program is broken down into six weeks.

1-You will start the program by doing Week 1, the warm-up week.

2-Week 2 is the workout week, where you will do the exercises from Monday through Friday.

3-Week 3 is the intermediate week, where you will add an additional exercise to each workout and increase the intensity level.

4-Week 4 is the challenging week where you will add an additional exercise to each workout and increase the intensity level again.

5-Week 5 is the concluding week, where you will lower the intensity level of all exercises and finish with a rest week.

6-The Six-Week Program is designed to be repeated twice per year.

The Plan and How it Works?

If you want to gain weight and burn fat, this six-week plan is for you. It’s simple, easy to follow, and will help you achieve your goals. The plan is based on modern science and incorporates the latest weight-loss techniques.

Each week, you’ll be following a specific weight-loss plan. You’ll start by eating a balanced and healthy breakfast, lunch, and dinner. You’ll also exercise regularly, doing 30 minutes of moderate cardio daily.

The program is designed to help you lose weight and burn fat. In six weeks, you should see significant results – your weight will have decreased, and your body will be more toned and defined.

Video by Aseel Soueid

How to Follow the Six-Week Program?

If you want to gain weight and burn fat, this six-week program is for you! This plan will help you increase caloric intake and burn extra calories through exercise. By following the program, you will see dramatic changes in your body composition and energy levels. Plus, by incorporating these simple lifestyle changes into your everyday routine, you can maintain your new weight and toning throughout the long term. Here are the steps to follow:

1. Begin by calculating your basal metabolic rate (BMR).

This is the number of calories your body burns daily without doing any physical activity. To find your BMR, take the total weight yourself, including clothes and divide by 10. This will give you the approximate number of calories your body burns daily.

2. Set your daily calorie goal.

Once you have calculated your BMR, set a calorie goal equal to or slightly above this number. For example, if your BMR is 2,000 calories per day, aim to eat around 2,200 calories per day. If gaining weight is your main priority, then increase your calorie intake by 200-300 more than what is recommended in this program.

3. Include healthy fats and carbohydrates in your daily diet.

To help you increase your caloric intake, make sure to include healthy fats and carbohydrates in your daily diet. Healthy fats include Omega-3 fatty acids, which have been shown to help promote weight loss, and carbohydrate-rich foods, which will provide the energy needed to work out and stay active. Examples of healthy carbohydrate sources include brown rice, sweet potatoes, quinoa, and oatmeal.

4. Incorporate exercise into your weekly routine.

Exercise is essential for burning calories and building muscle. When choosing an exercise program, be sure to choose one that is moderate in intensity (70-85% of your maximum heart rate) and long enough to achieve significant results. Examples of exercises that are good for weight loss include brisk walking, running, swimming, biking, elliptical training, and strength conditioning exercises such as push-ups or squats.

5. Track your progress.

Once you have started the program, track your progress by keeping a food diary or using a calorie tracking app. This will help you stay on track and ensure you eat the correct calories daily.

6. Celebrate your successes!

Once you have achieved your goals, celebrate your successes by looking at your body composition and energy levels. This program is not easy, but you can see great results with dedication and hard work!

Eating Guidelines

There are a few things that you need to remember when trying to gain weight and burn fat. Consume a balanced diet with adequate amounts of protein, carbohydrates and fat. Make sure to get your exercise in as well! The more active you are, the better your chances of success. Lastly, be patient. It can take some time to see results, but overall, it is worth it!


A good rule of thumb is to consume around 56 grams of protein daily. This will help fuel your body while trying to burn fat. Some good protein sources include chicken, fish, eggs, legumes, and soy products.


Your body needs carbohydrates to produce energy. Make sure to consume around 50-70 grams of carbohydrates per day. Some good sources of carbohydrates include whole-grain pieces of bread, fruits, and vegetables.


You need to consume a good amount of fat to lose and burn fat. Try to get at least 30-35% of your daily calories from fat. Some good fat sources include healthy fats such as olive oil, nuts and seeds, avocados, and fatty cuts of meat.

Remember to stay active and eat a balanced diet to reach your fitness goals!

Strength Training Guidelines

If you want to know how to gain weight and burn fat, keep reading. There are six key steps you need to take to achieve these goals. These steps are as follows:

1. Start by measuring your body composition. This will help you determine the percentage of body fat that you need to lose.
2. Take a look at your current diet and make sure that it is adequate in terms of calories and protein. Try to increase your calorie intake by 250-500 per day and increase your protein intake by 50-100 grams per day.
3. Increase your strength training sessions by 25%. This will help boost your metabolism and help you burn more calories.
4. Avoid eating late at night or in the morning, as these are twice when your metabolism is lowest.
5. Add some cardio to your routine for 30 minutes every day. This will help speed up your metabolism and help you burn more calories overall.
6. Monitor your weight and body composition regularly so that you can track your progress and make any necessary adjustments as needed.

If you follow these guidelines, you will be on your way to gaining weight and burning fat.

Cardiovascular Exercise Guidelines

Cardiovascular exercise is a great way to start if you want to gain weight and burn fat. According to the Mayo Clinic, cardiovascular exercise can help improve your blood pressure, cholesterol levels, and heart health. By following these guidelines for cardiovascular exercise, you can increase your chances of success.

1. Start with low-intensity cardiovascular exercises. If you are new to cardiovascular exercise, start with lower-intensity exercises that are still effective. This means working at a moderate pace that will still make you feel the burn.

2. Add more variety to your cardio routine. If you find one type of cardiovascular exercise isn’t working, try another. This will help keep things interesting and prevent boredom from setting in.

3. Add strength training to your cardio routine. Strength training helps you gain muscle mass and burns calories 24 hours a day. Combine cardiovascular exercise with strength training for the most effective workout routine possible!

4. Make time for cardio every day. Time is key when making changes in your lifestyle – make sure to allocate enough time for cardio each day!

5. Take your time in each workout. Don’t try to rush through your workouts – this will only lead to frustration and less success.

6. Be consistent with your routine. If you make time for cardiovascular exercise every day, you’re more likely to see results.


If you’re looking to add a few pounds of muscle and burn off some unwanted fat, then you need to follow these six-week tips. The most important thing to remember is that weight gain, and fat loss are both a matter of calories in vs calories out. Ensure you’re eating enough healthy foods, avoiding junk food, and following the exercises outlined below.

Week One: Eat More Calories Than You Burn

Your first goal is to eat more calories than you burn each day. This means ensuring that you’re taking in more than you’re expending. To do this, include plenty of healthy foods in your diet, like fruits, vegetables, and whole grains. If you’re trying to lose weight, focus on reducing your calorie intake instead of increasing it. Exercise can also help burn extra calories. Try working out for 30 minutes at least five days per week.

Week Two: Increase Your Activity Level

Another way to boost your calorie intake and burn more energy is by increasing your activity level. Take stairs instead of elevators, walk rather than drive around town, and get up and move throughout the day instead of sitting on the couch all day long. Exercising regularly can also help you lose weight and increase your muscle mass. Try working out for 30 minutes at least five days per week.

Week Three: Eat Fewer Carbohydrates

If you’re trying to lose weight, you must reduce the number of carbohydrates you eat. This means limiting your intake of bread, pasta, rice, and other sugary foods. Instead, focus on eating healthier items like fruits and vegetables. If you need to eat carbs, try to include them in whole grains instead of processed foods.

Week Four: Cut Out Sugary Drinks

Another way to reduce calorie intake is by cutting sugar-rich drinks like soda and juice. Not only are these drinks high in calories, but they also contain unhealthy fats and sugars. If you must drink something sweet, try drinking fruit smoothies or low-fat milk alternatives instead of soda.

Week Five: Exercise More Frequently

Lastly, exercise is another important way to boost your calorie burn and lose weight. Even 30 minutes of moderate exercise daily can help you lose a few pounds over six weeks. Try working out for 30 minutes at least five days per week.

Week Six: Congratulations!

If you’ve followed the six-week tips outlined above, you’re on your way to adding muscle and burning unwanted fat. Remember to eat plenty of healthy foods and exercise regularly to achieve your goals.

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