100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

What Is The Best Fat Loss Workout?

What is the best fat loss workout? Find out what other people from the message boards think ...
Q
What Is The Best Fat Loss Workout and why?


  1. How much weightlifting should be included in a fat loss program?
  2. How much cardio should be included in a fat loss program?
  3. How much fat can you expect to lose on this plan?

The Winners

  1. nextteenamateur View Profile
  2. Dallas68 View Profile

1/ nextteenamateur

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.

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

Calculate how many calories you need to simply maintain your weight.
Select Your Gender:
Your Weight:
Your Height In Inches:
Your Age:
Optional: Your Bodyfat %:
Pounds Or Kilograms
Inches
Years
%
Enter your bodyfat percentage IF you know it. If not, leave it blank.
Republished from www.tim-richardson.net/BodyForLife/analysis.html with permission.

Besides focusing on staying in a caloric deficit, a fat loss diet should be based around the following:

  1. High protein (1-2g per pound of bodyweight)
  2. Low to moderate carbs (low carbs on non-training days, moderate carbs on training days)
  3. High EFA's
  4. As little sugar as possible.
  5. No carbs after 6 PM!

Protein Calculator

Weight
Results
Protein

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.

Workout

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.

Barbell Bench Press

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:

Monday 1: Upper Day One
Wednesday 1: Lower Day One
Friday 1: Upper Day Two
Monday 2: Lower Day Two
Wednesday 2: Upper Day Three
Friday 2: Lower Day Three
Abs


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

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.

Results

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.

Conclusion

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.

Merry Christmas and go melt that fat!

2/ Dallas68

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.

Workout

  • Heavy
  • 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.

Wide-Grip lat pulldown

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.

Total Body Workout One


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)
  • Repeat cycle!
Cardio Activities

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.

BMI Calculator

Your Height: Feet & Inches
Your Weight: Pounds

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!


Bookmark and Share

Related Articles

About The Author

Bodybuilding.com Forums - Workout Of The Week.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
6.6

Out of 10
Good
5 Ratings

15

Comments

Showing 1 - 15 of 15 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Bigrod954

Rep Power: 0

  • rep this user
Bigrod954

Great advise....Do i do cardio after weight training or before?..If im to do cardio on an empty stomach, first thing in the mornings, do i also weight train on empty stomach?

Article Rated:
Dec 20, 2011 3:27pm | report
realskullzero

Rep Power: 0

  • rep this user
realskullzero

yes got the same issue. can some one clarify this? can the cardio be done in the morning and then the work outs done in the afternoon? also any recommendations on if fat burners can be taken in for the work out? if so in under which times.

Jan 17, 2013 11:13am | report
bradley.friend

Rep Power: 0

  • rep this user
bradley.friend

No you should not weight train on an empty stomach. It's recomended you have a protein rich meal or protein shake 30min to 1hr prior to strength training. This gives time for the protein to be broken down and available to the muscles. Addtionally, I take BCAAs immediately prior to strength training. This inclusion of amino acids into the blood helps stave off catabalism.

Feb 6, 2013 4:23pm | report
Rees1987

Rep Power: 0

  • rep this user
Rees1987

Try having your weight training right after supper and follow up with a good 20 minute cardio session to max weight loss.

Apr 6, 2014 11:48pm | report
Aning

Rep Power: 0

  • rep this user
Aning

Should you really suffer to lose weight? Why don't you try this great program i have. It offers great features without giving up that much. You should try this Fat loss Program

Go to my personal web page locating at my dashboard profile :)

Oct 9, 2012 8:29pm | report
PaddyR

Rep Power: 0

  • rep this user
PaddyR

Iv started the winning workout and will be doing it for jan and feb so looking forward to seeing the results.
Hoping to get to around 5% bodyfat.

Dec 31, 2012 8:45am | report
Djseacow

Rep Power: 0

  • rep this user
Djseacow

how did this work out go for you?

Feb 24, 2014 6:33pm | report
ballthtway

Rep Power: 0

  • rep this user
ballthtway

I just eat as healthy as I can drink plenty of water do fast and slow cardio on an incline and heavy and light. Weights as taking whey a multi n a fat burner

Jan 4, 2013 11:43am | report
ballthtway

Rep Power: 0

  • rep this user
ballthtway

Can I still take my natural weight gainer after training tho? I wanna gain muscle n lose fat at the same time

Jan 4, 2013 11:44am | report
eddietheilig

Rep Power: 0

  • rep this user
eddietheilig

Regarding the winning workout, is the cardio and weight training seperate? Cardio in the morning and weight training in the afternoon?

Are the rest days the weekends? (the author wasn't specific)

Feb 18, 2013 10:57am | report
thelifesaver

Rep Power: 0

  • rep this user
thelifesaver

I'm excited to start this tomorrow! this seems like the one program that will suit me the best out of the ones ive seen so far.
KCCO!

May 8, 2013 2:00am | report
filmoeslim

Rep Power: 0

  • rep this user
filmoeslim

nextteenamateur should you do cardio EVERY SINGLE DAY? or just on training days where you dont do lower body?

Article Rated:
Dec 2, 2013 10:49pm | report
Purdueman08

Rep Power: 0

  • rep this user
Purdueman08

I have been following this plan for a few weeks now. I am amazed at the differences that have been showing in that time. I have dropped 8lbs and a pants and shirt size. I do the cardio every day except when I am doing lower days. In those 3 weeks, I took one cardio day off to let the legs heal up and bit from too much pushing and back at it again. Have restricted my diet to about 1300 calories a day. Thanks for posting this plan. Its really helping!

Dec 3, 2013 12:44pm | report
Djseacow

Rep Power: 0

  • rep this user
Djseacow

Did you eat back any of the calories you dropped in the gym?

Feb 24, 2014 6:34pm | report
Djseacow

Rep Power: 0

  • rep this user
Djseacow

Regarding work out one... My RMR is about 2200. On this plan I will burn 800-1100 calories just on cardio. If I do the defect just by eating I will only be taking in 1700 calories. Should I be eating back any of my work out calories?

Feb 24, 2014 6:32pm | report
Showing 1 - 15 of 15 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com