Fat Loss Phase 1

Guide

The maximum amount of fat loss comes from the combination of strength training and conditioning.  The calories you burn during your training session are negligible compared to the calories and fat you burn while resting.  The more muscle on your body, the greater your fat burning capabilities while training and while sleeping.

The old wives tale that lifting weights will make women bulky is completely bogus.  This myth most likely comes from the appearance of female body builders who are involved in rampant steroid usage and extremely rigorous, time-intensive training methods.  This lifestyle is far away from anything that the average 9 to 5 working individual could ever experience.  If this myth is erased countless women and men would benefit from better physiques, a decreased risk of osteoporosis, and save time by erasing hours of steady state cardiovascular exercise from their workout regiment.

The following program will start with the foundational strength work needed to provide a slight increase in muscle mass and improved athleticism.  The basic movements of pulling, pressing, squatting and deadlifting are the cornerstones of this program.  All of these movements will help shorten the amount of time it takes to develop your desired physique.  The more muscle you can use during a workout, the more fat you have the potential to burn.

After the foundational strength work of the first month, more emphasis will be on fat loss.  The muscle and strength built over the first month will have a large carryover effect with high-intensity conditioning included in the program.  I refer to the previous statement: the more muscle you can use throughout the workout, the more fat you have the potential to burn.  The more muscle you have on your body, the greater amount of fat you can burn.

During the following nine-week program, the movements and routines will become more challenging.  Days per week will go from 3 to four, rest interval will decrease and the weights you will be using will also increase.  Keep track of the weights you are using and attempt a heavier weight if you are capable of holding technique.

Key

  • A1, A2, A3...  The exercises are to be completed in a circuit type format.  The last exercise in the circuit must be completed before starting the next round.
  • 4X8=Four sets of 8 reps
  • 20s/30s=20 seconds of work followed by 30 seconds of rest
  • DB=Dumbbell
  • RDL=Romanian Deadlift
  • Alt=Alternating
  • KB=Kettlebell
  • BB=Barbell
  • RLESS=Rear Leg Elevated Split Squat
  • BW=Body Weight

Weeks 1 and 2

Tips

  1.   Take 30 seconds of rest in between each exercise during the first circuit
  2.   Find a weight that you are able to hold perfect form throughout the set
  3.   If your lower back begins to sag during the plank, stop the set short
  4.   Take two days of rest in between each workout (Monday/ Thursday or Tuesday/Friday)
  5.   During your rest days, walking for 30-60 minutes can help with recovery and burn fat

Day 1         

A1. Goblet Squat                   4X8

A2. DB Bench Press               4X8

A3. Seated Cable Row           4X8

           
B.  Airdyne Bike                    5 minutes straight of 50 seconds easy, 10 seconds fast   
           
C.  Plank                               3X30s

Day 2

A1.  DB RDL                            4X8

A2.  Alt DB OHP                     4X8/arm

A3.  Lat Pulldown                  4X8

B.   Treadmill                         6 minutes straight of 30 seconds run/1 minute walk

C.   Paloff Press                     2X5/side (2 second hold)

Weeks 3 and 4

Day 1

A1.  Goblet Squat                  5X10

A2.  DB Bench Press               5X10

A3.  Seated Cable Row          5X10

B.   Airdyne Bike                    5 minutes straight of 40 seconds easy, 20 seconds fast

C.   Plank                               4X30s

Day 2

A1.  DB RDL                            5X10

A2.  Alt DB OHP                     5X10

A3.  Lat Pulldown                  5X10

B.   Treadmill                         10 minutes straight of 1 minute walk/1 minute run

C.   Paloff Press                     3X5/side (2 second hold)

Week 5

Day 1

A1.  DB Bench Press                3X10

A2.  Goblet Squat                   3X10

A3.  Seated Cable Row          3X10

A4.  DB Alt Lunge                   3X10/leg

A5.  Alt DB OHP                     3X10/arm

A6.  Lat Pulldown                  3X10

B.   Airdyne                            10 minutes straight of 45 seconds easy/15 seconds fast

C.   Plank                               3X40s

Day 2

A1.  Push Up                           3X10

A2.  1-Arm DB Row                 3X10/arm

A3.  DB Thruster                     3X10

A4.  Incline DB Bench             3X10

A5.  Inverted Row                   3X10

A6.  DB RDL                            3X10

Day 3

A1.  Burpee                             4X20s/30s

A2.  BW Squat                         4X20s/30s

A3.  High Knees                      4X20s/30s

A4.  KB Swing                         4X20s/30s

B.  Rowing                              10 minutes straight of 45 seconds easy/15 seconds fast

C.  Paloff Press                       3X5/side (10 second hold)

Week 6

Day 1

A1.  DB Bench Press                4X10

A2.  Goblet Squat                    4X10

A3.  Seated Cable Row            4X10

A4.  DB Alt Lunge                    4X10/leg

A5.  Alt DB OHP                       4X10/arm

A6.  Lat Pulldown                    4X10

B.   Airdyne                              10 minutes straight of 40s easy/20s fast

C.   Plank                                 4X40s

Day 2

A1.  Push Up                             4X10

A2.  1-Arm DB Row                   4X10/arm

A3.  DB Thruster                       4X10

A4.  Incline DB Bench               4X10

A5.  Inverted Row                     4X10

A6.  DB RDL                              4X10

Day 3

A1.  Burpee                                6X20s/20s

A2.  BW Squat                           6X20s/20s

A3.  High Knees                         6X20s/20s

A4.  KB Swing                            6X20s/20s

B.  Rowing                                 10 minutes straight of 45 seconds easy/15 seconds fast

C.  Paloff Press                          3X5/side (10 second hold)

Week 7

Day 1

A1.  DB Bench Press                    4X12

A2.  Goblet Squat                        4X12

A3.  Seated Cable Row                4X12

A4.  DB Alt Lunge                        4X12/leg

A5.  Alt DB OHP                           4X12/arm

A6.  Lat Pulldown                        4X12

B.   Airdyne                                  10 minutes of 40s easy/20s fast

C.   Side Plank                              3X20s/side

Day 2

A1.  Push Up                                 4X12

A2.  1-Arm DB Row                       4X12/arm

A3.  DB Thruster                           4X12

A4.  Incline DB Bench                   4X12

A5.  Inverted Row                         4X12

A6.  DB RDL                                  4X12

Day 3

A1.  Burpee                                  6X20s/15s

A2.  BW Squat                              6X20s/15s

A3.  High Knees                           6X20s/15s

A4.  KB Swing                              6X20s/15s

B.  Rowing                                   10 minutes straight of 45 seconds easy/15 seconds fast

C.  Paloff Press                            3X5/side (10 second hold)

Week 8

Day 1

A1.  BB Back Squat                       4X6

A2.  Pull Ups                                4X8

A3.  Ball Slam                              4X10

  • Take 30s rest in between each exercise and 60s rest in between rounds

B.  RLESS                                     3X8/leg

  • Take 30s rest when switching legs

C.  Running                                9 minutes straight of 15s fast/30s rest

  • Can be outside or on treadmill

D.  Body Saw                              4X8

  • Take 60s rest between rounds

Day 2

A1.  BB Bench Press                     4X6

A2.  Renegade Rows                    4X8/arm

A3.  Inverted Row                        4X10

  • No rest between exercises, 60s rest between rounds

B1.  Incline DB Press                     3X12

B2.  Seated Cable Row                 3X12

  • No rest between exercises, 60 seconds between rounds

C.   Wall Slides                            3X12

  • 60s rest between rounds

Day 3

A1.  Deadlift                                  4X6

A2.  DB Step Ups                          4X8/leg

A3.  Vertical Jumps                       4X10

B.   BB Glute Bridge                      5X12

C.   Running                                 9 minutes straight of 15s fast/30s rest

Day 4

A1.  BB OHP                                  4X6

A2.  Inverted Row                         4X8

B1.  TRX Push Up                          3X12

B2.  Y Raise                                  3X12

C1.  Dumbbell Thrusters              3X15

C2.  Row                                      3X200m

C3.  Jump Rope                           3X50

C4.  Airdyne                                3X1/4 mile

Week 9

Day 1

A1.  Back Squat                           4X8

A2.  Pull Ups                               4X10

A3.  Ball Slam                             4X12

  • Take 30s rest in between each exercise and 60s rest in between rounds

B.  RLESS                                    4X8/leg

  • Take 30s rest when switching legs

C.  Running                                8 minutes straight of 30s fast/30s rest

D.  Body Saw                             4X10

  • Take 60s rest between rounds

Day 2

A1.  BB Bench Press                    4X8

A2.  Renegade Rows                   4X10/arm

A3.  Inverted Row                       4X12

  • No rest between exercises, 60s rest between rounds

B1.  Incline DB Press                   4X10

B2.  Seated Cable Row                4X10

  • No rest between exercises, 60 seconds between rounds

C.   Wall Slides                             3X12

  • 60s rest between rounds

Day 3

A1.  Deadlift                                  4X8

A2.  DB Step Ups                          4X10/leg

A3.  Vertical Jumps                       4X12

B.   BB Glute Bridge                      5X12

C.   Running                                 8 minutes straight of 30s fast/30s rest

Day 4

A1.  BB OHP                                  4X8

A2.  Inverted Row                        4X10

B1.  TRX Push Up                         4X10

B2.  Y Raise                                 4X10

C1.  Thrusters                             4X15

C2.  Row                                     4X200m

C3.  Jump Rope                           4X50

C4.  Airdyne                               4X1/4 mile