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What Is The Best Fat-Loss Workout?

We asked the BodySpace community which workouts they recommend to lose weight. Here are the two winners. Get ready to burn fat and get in the best shape of your life.

When it comes to knowing which fat-loss workouts really work, our BodySpace members have put in the blood, sweat, and tears—and the time—to find out. These two members won our Workout Of The Week contest for the best fat-loss workout. Try their programs and find out for yourself.

1

nextteenamateur

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Monday 1: Upper Day One
1

Barbell-bench-press-medium-grip

2 sets of 8-12 reps
Barbell-bench-press-medium-grip Barbell-bench-press-medium-grip

2

standing-military-press

2 sets of 12 reps
standing-military-press standing-military-press

3

lying-triceps-press

2 sets of 15 reps
lying-triceps-press lying-triceps-press

4

Chin-Up

2 sets to failure
Chin-Up Chin-Up

5
Bent bent-over-barbell-row Bent bent-over-barbell-row

Wednesday 1: Lower Day One
1

ez-bar-curl

2 sets of 12 reps
ez-bar-curl ez-bar-curl

2

hammer-curls

2 sets of 15 reps
hammer-curls hammer-curls

3

seated-calf-raise

1 set of 15 reps
seated-calf-raise seated-calf-raise

4

stiff-legged-barbell-deadlift

2 sets of 15 reps
stiff-legged-barbell-deadlift stiff-legged-barbell-deadlift

5

hack-squat

1 set of 8 reps
1 set of 20 reps
hack-squat hack-squat

Friday 1: Upper Day Two
1

Incline Dumbbell Press

2 sets of 8-12 reps
xxxnamexxx xxxnamexxx

2

Seated Dumbbell Press

2 sets of 12 reps
xxxnamexxx xxxnamexxx

3

Dips - Triceps Version

2 sets of 12 reps
xxxnamexxx xxxnamexxx

4

Wide-Grip Lat Pulldown

2 sets of 10 reps
xxxnamexxx xxxnamexxx

5

Barbell Deadlift

1 set of 8 reps
1 set of 4 reps
xxxnamexxx xxxnamexxx

Monday 2: Lower Day Two
1
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

2

Plate Twist

3 sets with as much weight as possible
Plate Twist Plate Twist

3

Calf Press On The Leg Press Machine

1 set of 15 reps
(with 5 second pause at bottom)
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

4

lying-leg-curls

2 sets of 12 reps
lying-leg-curls lying-leg-curls

5

barbell-squat

1 set of 8 reps
1 set of 20 reps
barbell-squat barbell-squat

Wednesday 2: Upper Day Three
1

decline-barbell-bench-press

2 sets of 8-12 reps
decline-barbell-bench-press decline-barbell-bench-press

2
machine-shoulder-military-press machine-shoulder-military-press

3
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

4

Chin-Up

2 sets to failure
Chin-Up Chin-Up

5

Bent Over One-Arm Long Bar Row

2 sets of 10 reps reps
Bent Over One-Arm Long Bar Row Bent Over One-Arm Long Bar Row

Friday 2: Lower Day Three
1

Preacher Curl

2 sets of 12 reps
Preacher Curl Preacher Curl

2

Zottman Curl

2 sets of 15 reps
Zottman Curl Zottman Curl

3

Standing Calf Raises

1 set of 15 reps
(5 seconds hold at bottom)
Standing Calf Raises Standing Calf Raises

4

Wide Stance Barbell Squat

2 sets of 15 reps
Wide Stance Barbell Squat Wide Stance Barbell Squat

5

Leg Press

1 set of 20 to failure
Leg Press Leg Press

Abs
1
Decline Crunch Decline Crunch

2
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

3
Exercise Ball Crunch Exercise Ball Crunch

The beach body: Lots of people try to get one, but only a few make it. It’s not lack of effort that gets in their way. It’s hard to put together the kind of workout routine that will work for you. It’s harder still to stick with the plan for the time it takes to see success. But it can be done, and lots of people make amazing progress when they commit themselves to keep at it!

A well-designed fat loss workout is multi-faceted, with a number of variables that determine how successful you might be. The two biggest variables are the workout you choose and the nutrition plan you put in place.

A Low-Volume, High Fat Loss Workout

The best fat-loss workout is a mix of heavy training and cardio. Heavy weights are best for building muscle and improving strength. If you can keep building muscle while dieting and doing your cardio, you are in for some serious fat loss.

As you go through this workout, be sure to keep a logbook of your exercises. Note the weight that you used and the number of reps you get on each and every exercise.

NEXTTEENAMATEUR’s workout to lose weight uses a Monday/Wednesday/Friday training split, with each week divided into upper body days and lower body days. You train your upper body twice the first week and lower body twice the second week. This kind of switching up can shock your muscles and result good muscle growth and weight loss.

Once you’ve gone through the first two weeks of this program, repeat the workout increasing the volume—upping the sets, reps, or the weight you use for each workout. The split focuses mainly on compound movements, which help keep your body releasing growth hormone to trigger as much strength and muscular growth as you can get when you’re dieting.

The notes you keep in your fat loss workout logbook will help you track your progress. If your weight starts to drop quickly and steadily, you may be dieting too hard and should re-examine your diet. The key to successful weight loss is to take it slow so you can lose the fat and keep the muscle you worked so hard to build.

NEXTTEENAMATEUR’s routine is low volume. This will help you to keep your muscles looking full even as you burn less muscle glycogen. And low-volume routines are better for dieters who are are running on minimum fuel.

It’s also quick, so you can burn fat and stimulate muscle growth without having to spend hours in the gym. And it’s safer too. You’re more likely to injure yourself when you’re working out while dieting, just because you don’t have as much fuel as you’re used to.

A Low-Volume, High Fat Loss Workout

Cardio Turns You Into a Fat-Burning Machine

Cardio is an absolutely crucial part of a successful fat loss program, and NEXTTEENAMATEUR’s cardio regimen ties in with his diet plan to turn you into a fat-burning demon!

Do his cardio workout every day of the week, except on days that you train lower body in the gym. As soon as you wake up, hit the treadmill. By exercising before you have breakfast, you’re forcing your body to burn up stored fat for fuel.

Unlike NEXTTEENAMATEUR’s quick strength workout, his fat loss cardio workout is all about going slow. Each of his cardio sessions consists of 45-60 minutes on the treadmill at a slow place and on an incline. Aim for around 3.5-4 miles per hours on as steep of an incline as you can handle. When the cardio session seems easy to you, increase your incline level instead of your speed.

To Succeed at Fat Loss, You MUST Diet!

The diet you use as part of your fat-loss program is the ultimate determining factor of success. All the running in the world won't do a thing if you’re taking in too many calories, especially if those calories are coming from all the wrong places—like sugar.

Use the following calculators to determine your daily target caloric intake and macronutrient breakdown. When choosing your activity level, be honest. If you say you’re more active than you really are, the calculator will give you more calories per day. If you aren’t able to burn them off through activity, guess where they’ll end up? As more body fat.

Calorie Calculator

Age
Sex
Height
Weight
Goal
Activity Level



Macronutrient Calculator

Age
Sex
Height
Weight
Goal
Activity Level



Choose the “Fat Loss” goal, the Macronutrient calculator to get the amounts of each macro that will put you in a caloric deficit. To be successful at losing body fat, focus on:

  • Consuming meals that contain 1-2 grams of protein per pound of bodyweight
  • Following a low-to-moderate carb diet, with fewer carbs on non-training days, and a little more on training days
  • Making sure you get lots of essential fatty acids (EFAs)
  • Having as little sugar as possible
  • Stopping all carb consumption after 6 PM!

By following this diet, you’ll be training your body to burn stored fat instead of muscle tissue. By synching your carb intake with your workouts, you’ll be giving your body the energy it needs on your to get through that day’s training.

You want to get a lot of protein because it will help keep your body in an anabolic (muscle-building) state and not in a catabolic (muscle reducing) state. The essential fatty acids will help make up for the lower level of carbs you’ll be consuming, giving you the energy you need to keep your metabolism running well. The last thing you want when trying to lose weight is slow a metabolism. Ever heard of the “anabolic window? Learn more about it here.

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 over from the night before to burn in the day ahead.

Put It All Together To Reach Your Own Goal

It’s 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 instead of muscle for fuel. 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, you can make changes to accommodate reach your goals. 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 can help you lose as much as another half pound per week.

Just remember that the body doesn’t want to burn fat too quickly. If you rush the fat-loss process, you can end up losing some of your hard-earned muscle.

2

Dallas68

Total Body Workout One
1
Barbell Squat Barbell Squat

2
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3
Standing Military Press Standing Military Press

4
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5
Upright Barbell Row Upright Barbell Row

6
Triceps Pushdown Triceps Pushdown

7
Leg Extensions Leg Extensions

8
Barbell Curl Barbell Curl

9
Standing Leg Curl Standing Leg Curl

There you go, that’s at least 4 weeks worth of training. Follow this approach each week:

  • Day 1: Train
  • Day 2: Rest
  • Day 3: Train
  • Day 4: Rest
  • Day 5: Train
  • Day 6: Rest
  • Day 7: Rest
  • Repeat cycle!

Note: Keep changing up your cardio, such as two days on a stationary bike, then two days on an elliptical or Treadmill. The next week go out to skip rope or swim. Just keep switching it up to stay motivated—and to explore new ways to elevate your heart rate.

Wide-Grip Lat Pulldown

Go-Heavy Total Body Workout

No one is immune to gaining unwanted fat, but with patience and a plan, you can embark on a plan to change your physique that just may end up changing your life.

To succeed, you must have a goal that’s strong enough for you to stick with—any maybe even enjoy—the work you will have to do. Whether your goal is for health, to be able to be active with your kids, or even for fitness competition, your goal will be an important part of the motivation you need to keep going.

For DALLAS68, weight lifting is the true key to burning calories while maintaining muscle mass. That’s because having good musculature demands more energy. To maintain that energy, your body has to increase its metabolism, and the higher your metabolism, the more calories you burn from moment to moment. And burning calories means burning fat.

A Shockingly Good Workout

Like they say, if you want to make an omelet, you gotta break some eggs. And DALLAS68’s heavy workout with sets in the 8-12 rep range is going to take your muscle fibers to the breaking point. As opposed to going lighter with reps in 15-rep range, the heavier sets in his workout will bring your central nervous system into play and activate your whole body. It’s this kind of full-body engagement that cranks up your adrenaline to burn lots of calories.

Pushing your body with heavier weights while you’re calorie restricted will be a challenge. You just have to push your body so it keeps responding and developing. What works for DALLAS 68 is to keep trying to set new personal records every week, even if they’re just an additional 5 pounds--not only for squat or deadlift, but for everything from barbell curls to triceps extensions.

Total body workouts help to bring up many bodyparts, and do it fast. More stimulation in each muscle fiber area helps the body to respond. With the proper nutrition, DALLAS68’s approach can be devastatingly refreshing to those who do the standard two-bodypart-a-day splits.

This fat-loss workout provides vital shock to the bodies system which can really boost metabolism that in turn burns more body fat daily—and do it in less time because you’re working more bodyparts.

How much weightlifting should be included in a fat-loss program?

Do as much as you were doing before you started to lose fat. If you’re new to the world of fat-loss, train exactly the way the plan is set out.

How much cardio should be included in a fat-loss program?

You should do cardio at least 4 days a week. For the best results, do cardio 20 minutes after weight training. This is a time when your body has used most of the available glycogen to lift the weights so your body will be primed to burn stored body fat.

A Cardio Routine to Help You On Your Way

On training day do 15 minutes of cardio at a rate that puts your heart rate is at least 65 percent of your maximum heart rate. Over time, you’ll get in better condition and should be able to keep pushing the intensity.

During your first week of cardio, log how much distance you cover in the 15 minutes. Next week try to go a farther distance in the same amount of time. You will in turn get fitter and burn more fat in the same amount of time due to working harder!

Here are 5 fitness mistakes women make when starting a new exercise program, including not knowing how hard to push themselves. Men would do well to check out this list too.

How Much Fat Can You Expect To Lose On This Plan?

If you are very overweight, with a BMI of 30-35, you could lose 30-50 pounds. There is no limit to how well this program can work for you! You get out what you put in. My brother went from about 198 pounds to 160 pounds in a year. Today, he’s lean and mean and has abdominals you can wash clothes on.