Today I’m going to help you create a training program to shed some fat. It’ll be important that you also follow a nutritious meal plan at the same time, like the one I talk about here.
Step 1. Get a journal.
- On “page one” write down your goals. Make them do-able.
- On “page two” write down any challenges you’ve faced in the past and some ideas on how to deal with those this time around (procrastination, for example).
- On “page three” make a list of your “whys”—this is what’s going to keep you going when you’d rather go eat a bag of chips and watch TV instead. Why do you want to exercise? For example, I do it because I want to gain energy. My mood and sleep improve. I think more clearly and get more accomplished!
Step 2. Tell people about your new goals.
Tell your family, friends and colleagues. Their support can be motivating and the fact that you told someone means you’ll be more likely to follow through. They may even join you!
Step 3. Choose a gym that’s both convenient and motivating.
If it’s easy to get to and you enjoy working out there you’re much more likely to go. If your budget is nil, then perhaps the “gym” will be your living room for now. Sometimes you can get free home gym equipment through Craigslist or Freecycle.
Step 4. If you can, consider hiring a personal trainer.
A trainer will keep you focused and motivated. Another option is to team up with a friend who’s already serious about working out (don’t team up with a friend who may quit in two weeks!)
Step 5. Have everything ready to go.
Put the following in a bag: a comfortable gym outfit, a combination lock, music, a towel, a water bottler, soap/shampoo and leave this bag by the front door or in the car so you always remember it.
Step 6. Stick to set workout days/times.
Write them into your schedule just like any other appointment. This will help you follow through. Experts say it takes about 21 days to create a new habit.
Step 7. Update your journal.
Every time you work out, write everything you do into your book so you can see how you progress—seeing the change is super motivating!
What should be included in your program?
1. Warm up
2. Weight-training session
3. Cardiovascular work
4. Cool down
5. Stretching, to improve flexibility
1. Warm Up
Do about five minutes of cardio exercise, such as jogging, until you break a light sweat.
2. Weight Training Session:
If you do about 10 – 12 repetitions of each exercise then this will be a good range for a fat loss plan. It will help spare muscle tissue, improve lean muscle tissue and burn fat. 6-8 rep ranges are best for strength and power while rep ranges of 15 and above or more for muscular endurance.
The weight should be heavy enough to challenge you, leading to near or total muscle failure by the last rep. If you’re advanced, then you can throw in other principles such as supersets. (Supersets are when you complete one set of one exercise immediately followed by another set of another exercise without rest: i.e. 1 set of bicep curls followed by one set of hammer curls or an opposite muscle group exercise, which would be triceps. The exercise to replace hammer curls could then be something like rope pressdowns).
Rest between sets. If you’re trying to add muscle, heavy weights require a longer rest between sets, around 2 – 5 minutes if training-to-failure in the 6 – 8 – 10 rep range. If you are focused on fat loss then rest only 30 seconds to 1 minute. Let your body be your guide.
Beginner: If you’ve just started out or have been training less than 3 months then work on your whole body 2 – 3 x per week + cardio. Allow one to two days between training depending on how sore you are (let sore muscles rest). Start off with one set of 10 reps for each muscle and work your way up. Do not train whole body back to back.
Intermediate: If you’ve already been training for 3 months – 1 year then go 4 x per week, alternating between upper and lower body + cardio. Do 2 – 3 sets.
Advanced: If you’ve been doing 1 year or more of training try going 4 – 5 x per week. Split the days up into individual body parts + cardio (more details below). Leave 24 – 48 hours between exercising the same body parts. Do 3 – 5 sets.
A Typical Breakdown For An Advanced Training Program:
- Day1: Quads/Hams/Glutes
- Day 2: Back
- Day 3: Shoulder/ Calves
- Day 4: Off
- Day 5: Chest
- Day 6: Off
- Day 7: Biceps and Triceps
Abdominals can be trained up to 5 x per week.
Advanced Training Program: 5-day split
Warm Up: 5 – 10 minutes elliptical until slight sweat
Day 1: Quads/Hams/Glutes
Leg Extension 3×12
Smith Machine Squat 12,10,10,12
Leg Press 12,10,12,10
Lying Leg Curl 12,10,12,10
Stiff Legged Deadlift 12,12,10,10
Glute Bridge-3×20
Day 2: Back Wide Grip Chin Up 12,10,12,10
Seated Cable Row 12,10,12,10
Parallel Bar Lat Pull down 10,12,10
Bent Over Dumbbell Row 12,10,12
Back Extension 3x 15
Day 3: Chest/ Calves Flat Bench Press 12,10,10,12
Incline Barbell Press 12,10,12
Incline Dumbbell Flye 12,10,10,12
Decline Barbell Press 3×12
Standing Calf Raise- higher reps- 4×20
Seated Calf Raise-higher reps- 3x 15
Day 4: Off
Day 5: Shoulders Smith Machine Shoulder Press 12,10,12,10
Arnold Press 10,12,10
Lateral Raise 12,12,10,10 Week 2 and 4: 12,10,12
Front Raise 12,10,12 Week 2 and 4: 12,12,10,10
Rear Delt Flye 12,12,10,10
Day 6: Off
Day 7: Bicep and Triceps Straight Bar Curl 12,10,10,12
Hammer Curl 12,10,10
Preacher Curl 12,12,10
Rope Pressdown 12,10,10,12
Overhead Extension 12,10,10,12
Dip 12,12,12
Abdominals 4 x per week after weights
Swiss Ball Crunch 3-4 sets- 20-30 reps
Decline Curl Up 3-4 sets- 20-30 reps
Torso Twist 2 sets- 50 reps- slow and controlled
Bicycle Crunch 2 sets-20-30 reps
Hanging Leg Raise 3 sets 15-20 reps
Plank Hold 2 sets 20-30 second hold- work up to 1 minute
3. Cardiovascular Work
The two best times to do cardio exercise for fat loss are
1. Immediately after weights
2. First thing in the morning on an empty stomach
Both times are good although some people argue that first thing in the morning is best as your glycogen stores are low from a long sleep and your body will tap into fat more readily. I’ve prepped many athletes for shows over the years and I find that the results come quickest when you can do the morning cardio. However, I’m also a fan of “just get it done.” If your schedule doesn’t permit morning cardio then get it in after your weights.
Ultimate long-term fat loss will come from any amount of muscle you can add. So give priority to weights and proper diet and use cardio as a complement to burn more fat and condition your heart and lungs. The more muscle you do have will determine how much cardio you will need to do to get lean.
If you have quite a bit of fat to lose and are new to exercise…
Start out with 20 minutes of brisk walking 5 x per week and gradually at 3 – 5 minutes each week for 4 weeks. Get your heart rate up and challenge yourself. Then consider working in some intervals (see below) when you can sustain a more challenging level for a prolonged period of time. Do 4 minutes power walking and 1 minute jogging or increase the incline for 1 minute. If you do elliptical or similar consider going moderate for 3 minutes and hard and fast for 1 minute. This will push your body and improve your metabolic health.
What If I Already Do Cardio Regularly?
If you are advanced then it will likely be a matter of several things to consider for cardio in conjunction with diet and training.
1. Moving cardio from after weights to first thing in the morning.
2. Increasing the frequency, intensity and or duration of the cardio.
Balancing the cardio with weights and diet to cause further fat loss is important. If you have been doing cardio 3 x per week for 30 minutes then increase it to 5 x per week and add some fun interval programs in.
An example of an Interval Program is below:
Treadmill:
2 minute powerwalk 0% incline
1 minute jog 0% incline
2 minute powerwalk 3% incline
1 minute jog 3% incline
2 minute powerwalk 6 incline
1 minute jog 6% incline
Repeat this cycle at 8%, 10%, 12% and 15% incline and then gradually back it down to 0% incline. If you do this right then it will take you about 40 minutes.
4.Cool Down
The end of your program should follow a gradual 5-10 minute cool down of low intensity movement and stretching
5. Flexibility
Stretching should be done while muscles are warm to improve flexibility and reduce injury risk. This is a good link that will introduce you to some basic stretching, which should be done 3 – 5 x per week.
A Few More Good Links:
The most important principles of a good training program–progression, specificity and overload–are explained, as well as some of the basic rules on how to safely lift weights.
A video demonstration of quite a few exercises.
A chart of muscular anatomy that show where muscles are located on the body.
Remember that when it comes to training it’s about being smart. More is not always better. If you’re not seeing progress after 4 weeks on your cardio, training and diet plan then make some adjustments to one or all 3 variables.
Yours in health,
Tammy
Kathy says:
Thank you for this! Very much appreciated.
K