Jan 13 , 2020
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Training Program for Weight Loss
Training Structure during Fat Loss/Cutting Phases:
- Training structure is incredibly important during all training phases; however, it needs to be modified for cutting or fat loss phases in the following way:
- From a basic standpoint – from a resistance training perspective (which is vital to retain muscle tissue during cutting) you will want to be hitting free weights where possible!
- Focus should be on completing compound lifts as they are multi-joint and will be more calorie demanding than isolation movements (I.e. deadlifts, squats, lunges, bench press, overhead press over bicep curls!!)
- Emphasis should be on these larger movements, and my advice would be to break your workouts down into a similar structure(s) to this where possible.
- Amazingly you do not suddenly need to become a cardio bunny to lose body fat or weight through training – however, if you wanted to increase your calorie deficit then by all means throw some Low intensity steady state (LISS) cardio in. i.e. incline treadmill walking/stepper – but bear in mind you want to retain as much muscle as possible
- Limit cardio to this or HIIT but make these accessories to your training NOT your focus.
Here is a sample training program to follow:
|
Example 1: |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Newbie |
Upper Body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
Lower body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
REST/Active Recovery |
Upper Body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
Lower Body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
HIIT (i.e. Tabata, circuits approx. 30 mins) |
REST or Active Recovery i.e. outdoor walking/mobility work/stretching |
|
Example 2: |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Intermediate |
Upper Body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
Lower body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
HIIT (i.e. Tabata, circuits approx. 30 mins) |
Upper Body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
Lower Body (4-5 exercises 8-12 sets, rep ranges 12-15+) |
HIIT (i.e. Tabata, circuits approx. 30 mins) |
REST or Active Recovery i.e. outdoor walking/mobility work/stretching |
|
Example 3: |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Advanced |
Total Body Push (6-8 exercises, 3-5 sets per muscle group, rep ranges between 6-15, incorporate heavier weights in lower rep ranges/lighter in higher) |
Total Body Pull (6-8 exercises, 3-5 sets per muscle group, rep ranges between 6-15, incorporate heavier weights in lower rep ranges and lighter in higher) |
HIIT (i.e. Tabata, circuits approx. 30 mins) |
Total Body Push (6-8 exercises, 3-5 sets per muscle group, rep ranges between 6-15, incorporate heavier weights in lower rep ranges/lighter in higher) |
Total Body Pull (6-8 exercises, 3-5 sets per muscle group, rep ranges between 6-15, incorporate heavier weights in lower rep ranges/lighter in higher) |
HIIT (i.e. Tabata, circuits approx. 30 mins) |
REST or Active Recovery i.e. outdoor walking/mobility work/stretching |