Fat Loss Training Plan

The Fat Loss Program works on the theory that optimal weight loss is achieved with a combination of weight training, as well as cardiovascular sessions. Weight training allows an increase in lean muscle growth, which in turn requires more energy for the support of this lean muscle. This therefore speeds up the metabolism and the ability of the body to use fat for energy. During weight training we use higher repetitions, lighter weights and little rest to further simulate cardio. This not only ensures that fat is lost but it also promotes longer, more defined, linear muscles with a body sculpting, toning effect, rather than aid the body in adding volume or bulk to the muscle. The program also includes the use of supersets which serves to further increase the cardiovascular characteristics of the weight training sessions and allows the HR to fluctuate within the fat burning zones (130-150BPM).

This program has been customized for females and is focused on the areas that females tend to battle with. The program can however be used for men who have a large amount of weight to lose, or are unfamiliar with gym programs and are looking for a program that is aimed at beginners.

The Weekly Schedule

Use the sessions as described below in combination on each day of the week:

Day Training Session / Cardio Session Abs / Core
Monday Training Session 1 Core
Tuesday Cardio Session 1 Abs 1
Wednesday Training Session 2 Core
Thursday Cardio Session 2  
Friday Training Session3 Core
Saturday Cardio Session 3 Abs 2
Sunday REST Day  

 

 

Training Session 1 - Legs, Glutens and Lower Back

Exercise
Muscle Group
Sets
Reps
 Rest
Note
Walking Lunges Quads, Hamstrings and Glutes
4
20
30 sec
Knees at 90 deg. Knee never goes past the line of the ankle
Squats Quads, Hamstrings, Glutes and Erector Spinae
3
10
30 sec
Don’t arch your back, look up. Motion is as if you are sitting down into a chair
Leg Curls Hamstring, Glutes
3
12
30 sec
Slow and controlled
Leg Extensions Quads
3
12
30 sec
 Slow and controlled
Abductors (Machine or Cable) Abductors
3
30
30 sec
 Superset
Back Extension Erector Spinae
2
10
30 sec
 Slow and controlled
Bridge with Leg Extension Erector Spinae
30 sec
4
30 sec
 2 sets per side
Standard Bridge Entire Core
60 sec
 
Side Bridge 15 sec
2 Sets Per Side
2
Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight.
3 Inches 15 sec
2
Lie flat on you back – ensure your lower back stays flat. Lift both your legs 3 inches of the floor and keep for 15sec. Repeat this – 1 lift on 15sec will be 1 rep.

 


Training Session 2 - Chest, Triceps and Shoulders

Exercise
Muscle Group
Sets
Reps
 Rest
Note
Flat Bench Press with Dumbells Pectorals, and to a lesser extent the Triceps
3
10
30 sec
Curl your hands inward at the end of the press
Vertical Chest Press Pectorals
3
12
30 sec
Control the entire movement
Cable Crossovers Pectorals
3
10
30 sec
Superset
Dumbell Upright Row Traps and Delts
3
10
30 sec
 Contract your abs as you press to ensure back support
Military Press Traps and Delts
3
10
30 sec
3 sets per side
Reverse Tricep Extensions Triceps
6
12
30 sec
  
Seated Tricep Press Triceps
4
12
30 sec
  

 


Training Session 3 - Back, Biceps and Calves

Exercise
Muscle Group
Sets
Reps
 Rest
Note
Lat pull down Lats and to a lesser extent the Biceps
3
10
0 sec
Superset
Seated Row Rhomboids and the Biceps
3
10
30 sec
Superset
1 Arm Row on Bench Rhomboids and the Lats
6
10
0 sec
Gastcnemius and SoleuContinuous alternation 3 sets per sides
Barbell Curls Biceps
3
10
30 sec
 Slow controlled movements on contraction and relaxation
Alternating Dumbbell Curls Biceps
3
20
30 sec
Seated
Cable Double Bicep Curls Biceps
3
10
30 sec
 Slow controlled movements on contraction and relaxation
Seated Calf Raises Gastcnemius and Soleus
3
10
30 sec
  
Angled Single Calf Raises Gastcnemius and Soleus
3
15
30 sec
  

 


Abs and Core (to be done with Cardio)

Core training is done for 10 minutes after every weight training session. It not only results in the benefits stated below but also allows the body time to slowly decrease its heart rate and cool down.

The core muscles consist of:

  • the abdominal muscles
  • the external oblique (at the sides of the abdominals)
  • the erector spinae (which extend the back)
  • the pelvic floor muscles ( below your abdominals)

Core training is necessary as the core area is where all movement in your body originates; it is also your center of gravity as well as the support of the spine. Weak core muscles may be the cause of poor posture, lower back pain and injury.

Benefits of core training include:

  • Develop core strength
  • Increase stability and improve posture
  • Flatten the stomach
  • Tighten the muscles under your love handles
  • Develop six pack abs
  • Cut workout time for ab training
  • Increase flexibility
  • Superior endurance

Ab training is done prior to Cardio training: this allows you to concentrate on working the abdominal area without having the rely on the peripheral muscles being fatigued due to prior weight training. Ensuring that cardio is done directly after ab workouts increases the effectiveness of the ab session.

Please note that there are 2 pahses of each movement - the eccentric plus concentric or contraction and relaxation phase. These should be done slowly with concentration (2 sec's for contraction and 3 sec's for relaxation)

 Exercise
Muscle Group
Sets
Reps
 Rest
Note
Core
Bridge with Leg Extension Erector Spinae
30 sec
4
30 sec
 2 sets per side
Standard Bridge Entire Core
60 sec
2
15 sec
 
Side Bridge 15 sec
30 sec
2
15 sec
2 sets per side
3 Inches 15 sec
60 sec
2
15 sec
 
ABS 1
Crunches
Abdominal
20
0 sec
Superset x 3
Side Crunches Abdominal  
15
0 sec
 
Reverse Crunches Abdominal  
20
0 sec
 
ABS 2
Seated Flat Leg Pull Ins Abdominal
4
15
30 sec
Superset x 3
Hanging Leg Raises Abdominal
3
10
30 sec
 
Hanging Torso Rotation Abdominal
3
16
30 sec
 


Cardiovascular Work

Trainers can select from any of the following modes of large muscle group rhythmic exercises:

  • rowing,
  • stepper,
  • cycling,
  • running,
  • cross training,
  • swimming.

This choice is then used to perform the cardiovascular exercise sessions described below.

Description
Intensity
Reps
Sets
Cardio Session 1
Choose a few of the modes listed above and spend 5min on each, working hard in that time. Make quick changes after each 5min is up, and get going again. Continue this for 20-40min in total. It is important that you have maintained a sustained HARD effort throughout.
20 - 40min total
None
5min per mode
Cardio Session 2
This is an interval session. Choose one of the modes listed above and perform the work in the following way: spend 2min working very hard, followed by 1min of easy recovery, then repeat the sequence for a total of 20-30min. Ensure you recover well enough on the easy parts to be able to work hard for the 2min bursts.
20 - 30min
None
2min / 1min
Cardio Session 3
Choose a maximum of 2 of the modes listed above. You have 30-50min in total to perform as much work as possible. That means, in a continuous effort, try to get the most distance, calories, or average power over the whole workout. This is what is meant by a time trial attempt. You will need to work hard and sustain the effort.
Max distance in 40 - 60 min
2 modes at most


Brief description of muscle groups

Legs Consist of the Quads at the front of the thigh, the Hamstrings which make up the back of the thigh, the Hip flexors which include the abductors on the outside of the leg and the adductors on the inside of the leg.
Gluteus
These are the big muscles covering the butt
Lower Back
The erector spinae, which extends the back, aids in good posture and is part of the core group of muscles
Chest
The muscles of the chest are known as the Pecs, they are the large fan shaped muscles that covers the front of the upper chest
Shoulders
They consist of the Trapezius, which run from the back of the neck to the shoulder, and the Deltoids, the cap of the shoulder
Triceps
The back of the upper arm, which is exercised by pushing movements
Back
Lower Back
Biceps
Muscles includes the Latisimus Dorsi or the Lats, which are the large muscles of the mid back, they give the back a nice V shape, making the waist appear smaller. It also includes the Rhomboids which are situated in the middle of the upper back, between the shoulder blades
Calves
The lower leg, made up of the gastrocenemius and the soleus. The gastrocnemius gives the calf its round shape and the soleus runs beneath it