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


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