The beach body - everyone wants one, but most will not succeed in getting one. This is not usually due to a lack of effort. Rather, most people don't know how to properly plan a workout routine designed to promote maximum fat-loss.
A well designed fat-loss routine is multi-faceted; there are many variables that determine how successful one will be at losing fat. Before someone even so much as looks at a treadmill or a weight, they should examine their diet.
The diet that is used on a fat-loss program is the ultimate determining factor on whether or not you will lose the weight. All the running in the world won't do a thing if you are taking in excess calories (especially from the wrong sources such as sugars).
Your diet when trying to lose fat should have you eating around 500 calories below maintenance per day. To find out what your resting metabolic rate (maintenance level calories) is, use Bodybuilding.com's RMR calculator.
Resting Metabolic Rate Calculator
Besides focusing on staying in a caloric deficit, a fat-loss diet should be based around the following:
High protein (1-2g per pound of bodyweight)
Low to moderate carbs (low carbs on non-training days, moderate carbs on training days)
By following a diet such as this one, you are priming your body to burn fat instead of muscle. By cycling your carbs, your body gets the nutrients it needs on your strenuous workout days, and you don't consume unnecessary carbs on your easier, non-training days.
The high amount of protein helps to keep your body in an anabolic state and wards off catabolism. EFA's are essential due to the fact that you will be taking in lower carbs than usual. The EFA's help to give you energy and to keep your metabolism running optimally. The last thing you want when dieting is a slow metabolism.
Sugars are predominantly stored as fat, so you want to avoid them at all costs. The one time sugars are OK to have is post-workout, when an insulin spike will serve you well. One of the most important things about this diet plan is the 6 p.m. carb cutoff. By not eating carbs at night, your body depletes your glycogen stores while you sleep.
When you wake up and do your cardio, your body will turn to your stored fat for fuel since there is little to no muscle glycogen left to burn.
The best fat-loss workout is a mix of heavy training and cardio. I believe that training heavy is the best way to train when dieting for a few reasons. One, I believe that heavy weights are the best for building muscle and improving strength. If you can keep your strength gains going up while dieting and doing your cardio, you are in for one successful fat-loss outcome.
I would set up my trainers on a three day, M/W/F training split. The days would be divided up as upper body days and lower body days. This would have you training upper body twice the first week and lower body twice the second week, which is a good way to shock your muscles.
The split focuses mainly on compound movements, which helps to keep your body releasing growth hormone and to ensure as much strength and muscular growth as possible while dieting. It is important to keep a logbook of your exercises. Note the weight that you used and the number of reps that you got on each and every exercise.
This will help you to track your progress and determine whether or not you are dieting too hard or not (if your poundages begin to drop quickly and steadily, you are dieting too hard and should examine your diet). The key is to take it slow when dieting, which will allow you to keep almost all of that muscle you worked so hard to build.
Two Week Split
Here is the two week split that is to be repeated once the first two weeks are up:
Note: Abdominals should be trained twice per week, on off days. Keep the training short - 2-3 sets. Train them heavy and in the 8-12 rep range.
As you can tell, this routine is low volume. This will help you to keep your muscles looking full since you will burn less muscle glycogen. Also, low volume routines are better for dieters due to the fact that they are running on minimum fuel.
These workouts are quick, which allows you to stimulate your muscles without using 20-30 sets. It is also safer. You are more likely to injure yourself when dieting, and this routine doesn't allow someone to overdo it in the gym.
Cardio is absolutely crucial to a successful fat-loss program. The cardio I believe in performing is different than what most people use, but it WILL work. My cardio regimen ties in with my diet plan to turn you into a fat burning demon. Cardio should be performed first thing in the morning, on an empty stomach.
It should be done every day of the week, except on days that you train lower body in the gym. As soon as you wake up, you hit the treadmill. I believe in slow cardio. Each cardio session consists of 45-60 minutes on the treadmill at a SLOW PACE on an incline. Aim for around 3.5-4 MPH on as steep of an incline as you can handle.
When the cardio session seems easy to you, you increase your incline level instead of your speed. This kind of cardio will actually have your body turn to stored fat as fuel instead of the usual carbohydrates.
It is important to realize that it isn't just the diet or just the cardio that will allow you to burn crazy amounts of fat. The weight lifting, the cardio, and the diet all combine to make your body burn fat for fuel instead of muscle. Expect to burn around 1 to 1.5 pounds of fat per week on this plan.
If you want to lose more or less fat per week, changes can be made to accommodate for your plans. Your caloric deficit is one of the main determinants of how much fat you lose. If you want to drop weight quicker, lower your daily caloric intake by 250 calories. This will add up to another half pound per week of weight that you will lose.
It is important to know, however, that the body does not want to burn all of that fat off too quickly. If you rush the fat-loss process, you will end up losing some of your hard earned muscle.
Well, there you have it. With this plan, you can transform your body in a matter of weeks. As long as you realize that there are many factors that determine your progress and take them all into consideration, you WILL be successful. The knowledge is all here for you - how you use it is up to you - now go melt that fat!
Obese adults and youngsters grossly overweight is the absolute horror of the 21st century Western world, a scary and real epidemic.
No one is immune to gaining unwanted fat and blubber. However many people do not realize with a lot of patience and a plan dedicated to fat-loss with muscular gain, they can easily change their lives.
You must have your own agenda or goal to keep you going to the gym. The goal must be strong enough for you to truly enjoy what you're doing and to know you're one step closer to this goal. Whether your goal is vain, for health, fitness competition, looking good for an important function you must have it there in front. It must be on your mind all the times.
Intense and consistent acclimation lifting weekly
Total body workouts spaced in the week
Heavy Working sets with a rep range of 8-to-12 will lay more stress on the muscle fibers. This will in turn damage them more than opposed to a lighter weight with a high rep range of 15 reps. Your central nervous system comes into play and your whole body is activated. All of this makes your body work harder and literally gets the adrenaline pumping.
You need to continue your journey without plateaus ... yes you may experience slight disadvantages but you are not bulking so energy is lower. Yet you have to push the human body so it keeps responding and developing; try new personal records every week even if they are as slight as 5 pounds; not only for squat or deadlift but for barbell curls to triceps extensions.
Total body workouts help to bring up many bodyparts in a quick space of time. More stimulation in each muscle fiber area helps the body to respond. With the proper nutrition this can be devastatingly refreshing to those who do the standard two bodypart-a-day splits.
This provides vital shock to the bodies system which can really boost metabolism that in turn burns more blubber daily. All of this from less time in the gym and working more bodyparts.
Here it is plain and simple (adjust how you see fit). You need to keep in mind that these workouts work many bodyparts so please make sure you have a strong base.
Note: all reps ranges fall under 12-10 reps each workout has 2 sets to be completed (routines excerpted from The Abs Diet by David ZincZenko). I recommend these full body workouts as they have helped my brother stay lean and ripped all year round. The second exercise is if you want to change this routine around after two weeks
There you go, that is at least 4 weeks worth of training.
Note: space out the rest and working days as such.
Day 1 (train)
Day 2 (Rest)
Day 3 (train)
Day 4 (rest)
Day 5 (train)
Day 6 (rest)
Day 7 (rest)
Note: Simply keep changing up your cardio, such as two days on a stationery bike then two other days on an elliptical or Treadmill. The next week go out to skip rope and swim. It's simple.
How Much Weightlifting Should Be Included In A Fat-Loss Program?
As much as you were doing before you started to lose fat. However if you are new to the world of fat-loss. You must train exactly the way the plan is set out no matter if you are novice or experienced.
Weight lifting is the true key to burning calories and keeping the body anabolically active.
How Much Cardio Should Be Included In A Fat-Loss Program?
As stated above there should be a maximum of 4 days in a week on training days.
NOTE: Do cardio 20 minutes after weight training, as glycogen is used up from weight lifting and the body will be primed to dip into fat and mobilize it for removal.
A Cardio Routine To Help You On The Way
On training day do 15 minutes of cardio at an intensity you feel is making you sweat and you cannot breathe properly. The heart rate should be at least 65% percent. Of course over time you will be in better condition, so it only makes sense that you also be able to push the intensity.
Now here is a technique for maximum fat-loss over the period of a few weeks:
First week log how much distance you cover in the 15 minutes.
Next week try to go a farther distance in the same amoungt of time.
You will in turn get fitter and burn more fat in the same amount of time due to working harder!
How Much Fat Can You Expect To Lose On This Plan?
If you are very overweight with a BMI of perhaps 30-35 you could lose about 30-50 pounds. There is no limit to how well this program can workout for you! It is all the people's effort which will pay them back if they did it correctly.
My brother, for a personal statistic, went from about 198 pounds to 160 pounds in a year! That is a way to improve on your whole life! He is lean and mean and has abdominals you can wash clothes on.
ENJOY this program. I had to write this as personal experience. My family member proved the efficiency of the program!