Sample Phase of Fat Loss Program


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I started digging through some old client files and figured I would share a sample phase of one of my previous fat loss client programs. This is only a part of the overall program we worked together on but feel free to try it yourself. Every body is different just remember that πŸ˜‰ This was back before I had really any tech skills so the videos I had to use were links of others’ that depicted what I wanted. We worked mostly online together so these were necessary for reference even though we met biweekly. I hope you find use of this for your own goals πŸ™‚

 

WARMUP 60 SECONDS EACH EXERCISE WITH 30 SECONDS REST BETWEEN ROUNDS. PERFORM 3 ROUNDS (sorry for the videos but I am waiting on my software)

A1 – Heel to toe overhead reach

A2 – Squat to Stand with reach http://www.youtube.com/watch?v=5NI4GTfbX0o

A3 – Shoulder dislocates/mobility work http://www.youtube.com/watch?v=u7RdwRbcia4

A4 – Cossack Drill http://www.youtube.com/watch?v=faQvzrlaD0I&feature=related

A5 – Hand Walkouts http://www.youtube.com/watch?v=kxIb4T60-cU

 

ALL reps/sets are to failure and through full Range Of Motion no cheating on your form!

 

Week 1 and 3

A1 – Split Squats Tempo 1010 10-15 reps each leg rest 60 seconds

A2 – Pull downs Tempo 4010 10-15 reps Β  rest 60 seconds

Rest 90 secs Repeat 2-3 times

 

B1 – Stiff-Leg Deadlift Tempo 1010 10-15 reps rest 60 seconds

B2 – Dumbell Bench Press Tempo 4010 10-15 reps rest 60 seconds

Rest 90 secs Repeat 2-3 times

 

C1 – Glute Ham Raise Tempo 1010 10-15 reps rest 60 seconds

C2 – Standing DB Teeter Shoulder Press Β Tempo 4010 10-15 reps each side rest 60 seconds

Rest 90 secs Repeat 2-3 times

 

D1 – Dumbell Alternating Curl Tempo 4010 10-15 reps each arm rest 30 seconds

D2 – Bench Dips Tempo 4010 10-15 reps rest 30 seconds

Rest 90 secs Repeat 2-3 times

 

Week 2 and 4

 

A1 – Step ups Tempo 1010 10-15 reps each leg rest 60 seconds

A2 – Bent over DB Rows Tempo 4010 10-15 reps Β  rest 60 seconds

Rest 90 secs Repeat 2-3 times

 

B1 – Sumo Squats Tempo 1010 10-15 reps rest 60 seconds

B2 – Incline DB Press Tempo 4010 10-15 reps rest 60 seconds

Rest 90 secs Repeat 2-3 times

 

C1 – 360 Lunge Tempo 1010 10-15 reps rest 60 seconds

C2 – Lateral Upright DB Row Β  Tempo 4010 10-15 reps each side rest 60 seconds

Rest 90 secs Repeat 2-3 times

 

D1 – Seated Incline Hammer Curl Tempo 4010 10-15 reps each arm rest 30 seconds

D2 – Lying DB French Press Tempo 4010 10-15 reps rest 30 seconds

Rest 90 secs Repeat 2-3 times

 

Tempo is the pace and β€œhold” of each movement. The first number is the negative or stretching of the muscle ie. when you lower the barbell from the top to bottom on a bench press, the third number is the part of the movement ie. the squeezing of your biceps at the top of the curl. Perform all of A1 A2 sets before moving on to B etc. Rest 60 secs between each exercise and 90 seconds between each set. You may perform the set workouts 3 times per week with a rest day in between ie. Monday WRKT Tuesday Intervals Wednesday WRKT Thursday Intervals Friday WRKT Sat/Sunday Active Rest (play sport, do yoga or if you feel up to it you can do a lighter cardio session. Perform your β€œcore” work on the interval days. I decided not to give you the two a days for now as you are just getting back into it and you do play your sports so that should suffice. The diet is where the fat loss will come from and the workouts will tighten and strengthen you. The intervals will aid in fat loss and health and conditioning. Your warmup is going to be a dynamic one for all of your workouts and I will have to send you videos to explain each movement.

 

INTERVAL TRAINING

You may choose whatever form you like that you will work your HARDEST at without injury. I really like stair /hill sprints and you may use a bike or the treadmill as well. The elliptical are not an option for this the movement is too unnatural. You may also do burpees, boxing or jump rope IF you are coordinated/skilled enough to get the physiological response we are going for. Keep it simple and something you can really push yourself at. I will speak to you about the specifics of this when we meet.

 

Perform a 5- 10 minute warmup and cooldown after each session with your core work at the end as well.

Week 1: Β 30 seconds work 90 seconds rest repeat 6-8 times

Week 2: 45 seconds work 90 seconds rest repeat 6-8 times

Week 3: 60 seconds work 75 seconds rest repeat 6-8 times

Week 4: 60 seconds work 60 seconds rest repeat 6-8 times

CORE WORK

Farmers Walkhttp://www.youtube.com/watch?v=w9N65aCs44Y use two different loads ie. one hand holding a 40 lb db and the other holding a 20 lb db walk for 30 seconds rest for 15, switch the weights to the opposite side and repeat. Keep yourself standing tall do NOT bend at either side.

Vertical Pallof Β Presshttp://www.youtube.com/watch?v=6YEJDaKtJwc perform 3 sets of 10-15 reps

Plank to elbow walkupshttp://www.youtube.com/watch?v=FZnIktMoPmg perform 3 sets of 10-15 reps

Each week add a set to each of these.

Make sure that you stretch at the end of each workout and consume your post workout meal/shake immediately for optimal recovery.

 

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