HOW TO CREATE THE PERFECT FAT LOSS PROGRAMME

I’ve been asked this a lot recently, how does my programme look, how can I create a programme to lose weight?

So what I thought I would do is write up one of the ways I design fat loss programmes for people and share it here. Many people especially women when trying to lose weight up their cardio and neglect weights.

When I create FAT loss programmes I do them with the intention of still increasing fitness and lifts, so coming out the end FITTER, LEANER and STRONGER than what you started.

With fat loss programmes, I like to include all forms of training

-Strength/muscle

-HIIT/CIRCUIT/MRT

-Steady-state cardio

STRENGTH/MUSCLE

We want to aim to do this training between 3-5 x per week depending on our fitness level and our training history and this will decide how you hit the weight, Full body/splits etc.

While trying to lose weight this is most probably the most important part, as this will keep hold of your muscle and once you get rid of the FAT on top you get the toned look!!

If you forget about the weights, then you just become the same person just smaller and softer!! Also with the muscle loss you will receive you will slow your metabolism down… slower metabolism=less calories burnt.

Aim of this training is to get stronger by increasing the weights when you can. Force your body to keep hold of the muscle and burn the fat.

Weight training also speeds up your metabolism after you have trained which burns more calories while you watch Corrie!

Pretty stupid not to train weights for fat loss??

HIIT/CIRCUITS/MRT

Interval training and metabolic resistance training should be done 2-3 x per week and if you’re conditioned enough you can do this 1-2 more times.

Interval training is done with periods of HIGH intensity work with periods of recovery, and Metabolic resistance training is one of the best, most intense strategies for torching fat, and improving overall physical fitness.

These sessions are done for anything from 10-25 minutes, On this part you are not aiming to hit PB’s or to get stronger this part is done to burn the calories and take your body to the next level of leanness. No messing around this is where you give it your all.

I normally chuck these on the end of the strength sessions but you can do these as a stand-alone workout and increase the time.

Depending on your fitness level depends on the recovery time as well, but for a beginner to start intervals a good time to start is 30-60 on / 90-120 recovery.

A good thing to chuck in here is barbell complexes, you will love to hate these.

Steady State.

Running/biking/rowing/extreme cleaning etc anything that raises the heart rate and gets a sweat on.

This I would normally include 1-2 times per week for 20-30 minutes depending on what other goals someone has.

This is just to relax after the hard week of training, de-stress and to help relax, This will help you with your recovery throughout the week with your strength training and intervals, The better we recover the more we can do.

Creating your programme is simple, decide what level you are and choose your exercises. Most want to be multi–jointed compound moves.

Don’t overdo the selection, choose a few and get stronger with them.

Here is a sample to be used by an intermediate training 4x per week.

Mon- Upper +Hiit/Circ/MRT

Tue- Lower + Steady state

Wed – Off

Thurs – Upper +Hiit/Circ/Mrt

Fri – Lower + MRT/Circ/Mrt

Monday –

1a. Bench press. Work up to 10RM

1b. DB row. Work up to 10 RM

2a. Shoulder press 3×10

2b. pull-ups 3x 10

2b Facepulls 3x 10

2d. Lateral raise 3×12

Interval training 20 minutes 60 on 60 off

Tue Lower –

1. Squat. Work up to 10 RM

2. Deadlift. Work up to 10 RM

3a. Lunges 3×10

3b. SLDL 3×10

3c. Hip thrusts. 3×10

25 min steady cardio

Thur – Upper

1a + 1b work off Monday 10 Rm and 3-4 sets @ 90% +

2a. Close grip pulls ups 3xmax

2b. Press ups 3xmax

2c. Arnold press 3×12

2d. Bent over rear laterals 3×12

Interval training 20 mins

Friday – Lower

1 + 2 work @ 90%+ for 3-5 sets

2a. Step ups 3×10

2b. Pull throughs 3×10

3b. Split squats 3×10

Steady state for 20 mins.

Guaranteed results in 4 weeks on this.

Obviously, nutrition plays a massive part in weight loss and training is only one part of it.

Big post this but there is a lot of information in it, If you have any questions please feel free to post.

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