Ultimate Fat Loss. Guidelines

Transcription

1 Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer workouts combining strength training and intervals in the same session or 6 shorter workouts keeping your strength training and interval workouts on separate days. My only main suggestion is to never do the strength training workouts on back to back days you need the recovery time between them. Before every workout, always remember to warm up. This can be a few bodyweight exercises, upper body and lower body, done for reps, adding in a 5 minute jog. The main goal is to prepare your body for what s to come. We don t want you injuring yourself now do we? NO. The answer is no. Furthermore, begin the strength training with 1 or 2 light warm up sets before jumping into the workout. My suggestion would be to do reps at 50-60% of the weight you plan on lifting for the workout. To get the most out of this program I highly suggest you keep track of every workout. You can do this by writing it down in a notebook or in an app on your phone. This will help you know what weights to lift for next time and also will show how you re progressing each week. Which brings me to my next point: progress. You know it and I know it, progress is the name of the game! Each week you should be focused on progressing in some way lifting heavier weights, doing more rounds of a group of exercises, running at a faster speed for the intervals, etc. This is how you get results. Plain and simple. Throughout this program you ll do many of the same exercises and there is a reason for that. I picked the most bang for your buck exercises to make this program as effective as possible without you spending hours in the gym each day (Who has that kind of time?). Yes, you can switch out exercises if needed, but stick to these as much as possible. Words of advice: Embrace the grind! The harder you work, the more you push yourself, the happier you ll be with the results and the faster they ll come. With this program plus some nutritional improvements, you have everything you need to get lean, go make it happen!

2 The Program Overview Option 1 Monday Strength A Tuesday Interval A Wednesday Strength B Thursday Interval B Friday Strength A Saturday Interval A Sunday Off Next Week: Start with the opposite strength session (Session B in this case) Option 2 Monday Strength A + Interval A Tuesday Off Wednesday Strength B + Interval B Thursday Off Friday Strength A + Interval A Saturday Off Sunday Off Next Week: Start with the opposite strength session (Session B in this case) Weeks 1-4 (The Foundation) For the first 2 weeks you ll start with the lower number of sets for each exercise, progressing to the higher number of sets for weeks 3 and 4.

3 Strength A Group rounds. No rest between exercises, rest 60 seconds after each round 1. Barbell Squat x 6 2. Pull Ups x AMRAP (As Many Reps As Possible) Group rounds. No rest between exercises, rest 60 seconds after each round 1. Dumbbell Lunge x 6/leg 2. Barbell Incline Bench Press x 6 Group rounds. No rest between exercises, rest 30 seconds after each round 1. Rope Pressdown x Hanging Leg Raises x Strength B Group rounds. No rest between exercises, rest seconds after each round 1. Dumbbell Squat and Press x Inverted Row x 12 Group rounds. No rest between exercises, rest seconds after each round 1. Dumbbell Step Up x 12/leg 2. Dumbbell Flat Bench Press x 12 Group rounds. No rest between exercises, rest 30 seconds after each round 1. DB Lateral Raise x DB Bicep Curl x Interval A Hill Sprints (Treadmill) 1. 5 minute progressive warm up (Starting slow, getting faster each minute) seconds hard, 45 seconds incline x 6-8 Rounds 3. 5 minute walking cool down

4 Interval B Circuit Group 1 Do 30 seconds of each exercise. No rest between exercises. Rest 1 minute after completing all the exercises. Complete 4-5 rounds total. 1. Bodyweight Squat 2. Push Ups 3. Lunges (30s each side) 4. Plank 5. Squat Jumps (Touch floor each time) Weeks 5-8 (Getting it Rockin ) Strength A For this workout you re utilizing a type of training called escalating density training (EDT). Density is simply the amount of work you re doing in a certain amount of time (Sets, reps, weight lifted, in some time period). To escalate your density you re going to lift more weight with the same sets and reps in the same amount of time. For example, in group 1 you re doing barbell squats and pull ups back to back for 4 minutes straight. Let s say you do 135 lbs for the barbell squat in round 1. For round 2 you ll do 145 lbs (Or some weight that is heavier). Same goes with any other weighted lifts in group 1. In strength workout A it s important to use weights that are challenging, but that allow you to finish the reps each time. This type of training is difficult, but great for getting lean (And is utilized by some of the best trainers around). Group 1 2 rounds of 4 minutes. Rest 3 minutes after each round. 1. Barbell Squat x 6 2. Pull Ups x 4-6 Group 2 2 rounds of 6 minutes. Rest 3 minutes after each round. 1. Dumbbell Lunge 6/leg 2. Barbell Incline Bench Press x 6 3. Inverted Row x 8

5 Group 3 1 round of 4 minutes. 1. Rope Pressdown x Hanging Leg Raises x 10 Strength B For weeks 5 and 6 you ll start with the lower number of sets for each exercise, progressing to the higher number of sets for weeks 7 and 8. Group sets. Rest 1 minute after each set. 1. Deadlift x 5 Group rounds. No rest between exercises, rest 1 minute after each round 1. Dumbbell Step Up x 6/leg 2. Dumbbell Flat Bench Press x 5 3. DB Single Arm Row x 6/arm Group rounds. No rest between exercises, rest 30 seconds after each round 1. DB Lateral Raise x DB Bicep Curl x Interval A Hill Sprints (Treadmill) 1. 5 minute progressive warm up seconds hard, 45 seconds incline x Rounds 3. 5 minute walking cool down Interval B Circuit Group 1 Do 30 seconds of each exercise. No rest between exercises. Rest 30 seconds after completing all the exercises. Complete 5 rounds total. 1. Bodyweight Squat 2. Push Ups 3. Lunges (30s each side) 4. Plank 5. Squat Jumps (Touch floor each time)