WEEK 140 :: What Is The Best 12-Week Fat Loss Transformation Workout For Men?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best 12-Week Fat Loss Transformation Workout For Men?

For the week of: 12/10 - 12/15
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Twelve weeks is a good time frame to set some short-term fitness goals. It's just enough time to be able to notice a positive transformation to one's physique.

What is the best 12-week fat loss transformation workout for men? Be specific.

How much weightlifting should be included in this fat loss program?

How much cardio should be included in this fat loss program?

How much fat can you expect to lose on this plan?

Bonus Question: Have you used this program and was it successful? Who would you recommend it to?

* Please make sure your responses are original and not copied from previous topics.

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Don't discuss any other topic in this section. ONLY discuss the question above.

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[eXeCuTe]

Fat Loss 12 Week Program by eXeCuTe

Supplements to buy before embarking

--> Whey Protein Powder (Recommendation : Cytosport Whey Protein @ 90 cal and 17g of protein per scoop)
--> Light Protein Bars: Muscle Milk Light, Myoplex Light, Apex FIT, anything under 200 calories with a good amount of protein (12-20g) and lower sugar, or Fiber One Bars
--> Multivitamin
--> Fish Oil for week 10+, because despite its usefulness in many aspects, it is still oil which is fat (EFAs, but still fat) which you don't need in your first ten weeks.

Diet Plan

Treat all eating activity as a meal, do not waste calories on things that you really don't need. The key to this diet is that you are supplying your body with good amounts of protein (120-160g / day) and still providing it with carbohydrates which are necessary to give your body energy and the ability to process and regulate your protein use and fat metabolism. Calories will have to be increased as weight loss progresses, but this is a good starting point to build off of.

Morning Meal (7-8 AM) : Protein Shake with 8 oz. of milk and a half of or a whole banana.

A good start to the day to bring yourself out of the fasting phase you are put into while you sleep. This contains sucralose, which will spike your insulin levels and in turn spike your metabolism. Insulin indirectly stimulates accumulation of fat in adipose tissue. With a good amount of protein your body can slowly digest until your next meal (25-30g) and a very good carbohydrate count (A banana contains a surprising carb count of 32g).

Mid-Morning Meal (10-11 AM) : Protein Bar or Fiber One Bar (12 oz. of water)

By the Mid-Morning, your body has started processing the protein you have taken in for breakfast, which make a protein bar a good (and sustaining) option. The Fiber in a Fiber one Bar is also helpful, as soluble fiber is slows the speed of digestion and can curb your apetite and help you feel satasfied.

Midday meal (12 AM - 1 PM) : Sandwich (Lean Ham, turkey, fish, or chicken mainly. Steer clear of roast beef, salami, bologna and the like) on pumpernickel, rye or multigrain. A large apple or other fruit. (12 oz. of water)

For a Sandwich, pack it with as many cold cuts as you'd like (within reason) to achieve a good protein content. Mustard is a good option of condiment, while steering clear of butter and mayonnaise. If you'd rather a wrap, Joseph's Flax Seed and Oat Bran Lavash Wraps are extremely good for you and for losing weight, and besides that, they are very big and satasfying.

Mid - Afternoon (3-4 PM) / Pre-Workout snack : 4 oz. of tuna or 3 egg whites and one whole egg or an array of cold cuts (12 oz. of water)

Something sustaining and low in calories is great for before your workout or just for the mid-afternoon. A somewhat recent study at UConn has showed us that the group eating whole eggs with egg whites rather than just egg whites had a decrease in Bodyfat % and an increase in lean muscle gain. Tuna is always a good option for a snack also.

Post-Workout : Scoop of Protein Powder and 12 oz. of water.

Post workout is one of the most important times to get protein and BCAA's into your system, as it goes straight to supplying your muscles and thus leading to lean muscle gain. It won't taste great, actually, it will probably taste pretty bad but it will invigorate your body with protein after your workout. Chugging is an easy way to get by this.

Evening Meal : Chicken Breast, Any (baked) fish especially tuna, salmon, or tilapia, or Turkey. Any vegetables you please, and a half or a whole sweet potato.

More lean protein, ensure your ground meat is lean, and that all your meat is skinless. While Red Meat pork, lamb, and ham can be quite fatty, it is okay once every so often. Vegetables will provide you with more dietary fibre that will satasfiy you until your next meal and get you detoxified to some extent. The reasons to eat a sweet potato with this meal are endless. Sweet potatoes are rich in complex carbs, which will provide your body with energy to develop muscle and burn fat, have many vitamins, and are high in fiber content. Sweet Potatoes are also a good source of Chromium Picolinate which is essential in the body's insulin production.

Night Meal : Anything that was for mid-afternoon, or Yogurt with a scoop of whey.

F-A-G-E Total 0% Yogurt with one scoop of whey (Strawberry Banana Whey with this tastes very good) and a little bit of milk is about 220 Calories and coming in close to 40g of protein. If you cant get this type of yogurt I would stick to something from the mid-afternoon plan or yo-plus by yoplait is good and easily found. Yogurt is rich in Probiotics which can aid fat loss.

Depending on how your variation of this diet goes, you should be taking in around 1700-1800 calories, 120-160g of protein, and 50-75g of carbohydrates. Your daily dietary fiber needs should be attained, and your vitamin intake is fufilled.

Exercise and Activity Routine

For optimal fat loss results, you should do cardio every day, but this is unlikely and hard to achieve. Setting goals you can't achieve is setting up for failure. Build up your cardio. Experiment in the first week. Try something that you do for 25 minutes and it doesn't leave you completely depleted but still worked out. Slowly build this up to 40 minutes a day on days you don't weight train, and 15-20 on days that you do. Take the weekends off if you want to, as long as you aren't binging or excessively cheating on days that you take off. Any cardio machine that you find fitting is suitable, if you wish to try alternative methods of cardio like kick boxing, or punching bag work go for it, just make sure it is constantly elevating your heart rate.

Try something like this.

Monday : Chest, Biceps, Triceps - Cardio for 15-20 minutes
Tuesday : Cardio
Wednesday : Legs - Cardio Optional, because many cardio machines will work your legs such as bikes or treadmills, and it would only be wise to do cardio if you are up for it and it won't completely deplete you.
Thursday : Cardio
Friday : Off
Saturday : Off
Sunday : Back, Shoulders, Triceps - Cardio for 15-20 minutes

Try starting out weight training with high reps low weight to get and keep your heart rate up. Progress and by the 6th week be using weight in the first set that will fail you at 10 reps, 8 for second set, and 6 for third. Keep it fast paced and challenge yourself. Lift under control, don't throw the weight around. Be sure to rest at least 1-2 minutes in between sets, especially on sets that bring you to failure because your muscles will be expending their stored ATP and since you won't be taking anything like Creatine because you're cutting, you have to restore it as fully as possibly.

Exercises

Chest:
Start off for the first two or three weeks do Flat Bench Press with Dumbells to work your stabalizer muscles, then switch to Barbell.
Do the same with Barbell / Dumbell Incline Press
Dumbell Flys and Cable Flys

Shoulder:
Lateral Raises
Front Raises
Shrugs
Overhead Barbell Press

Biceps and Triceps:
Barbell Curls
Dumbell Curls
Reverse Curls w/ EZ-Curl Bar
Reverse Flys
Tricep Pulldown
Kickbacks

Legs:
Squats
Deadlifts
Leg Extension and Curl
Leg Presses
Calf Raises

Back:
Lat Pulldowns
Seated Cable Rows
Dumbell Rows

After the second or third week assess your weakest body part, and do bodyweight exercises throughout the day to increase your strength for over time, do this especially on days when you dont go to the gym.
For example:
Your bench press is lacking and your chest isnt very strong. Start out doing 15-20 pushups at a time and get at least 100 in every day. Be doing 150 per day about 2 weeks into this, and 200 at about 5 or 6.
Bodyweight Squats are good for legs, Pullups (if you have a bar or something you can use) for back, Situps for abs, Flexed arm hangs (if you have a bar) for biceps, etc.
Final Note
I have tried this, and am currently using this diet. I have lost nearly 60 pounds and nearly doubled my lifts in about 6 months. I lost about 25 pounds in the first 12 weeks. I started at 255 pounds with very little muscle, and am at 195 with decent lifts right now. I would recommend this diet to a truly dedicated person, who will push himself to his limits in order to achieve what he wants. The long term pleasure of being in shape and not being fat far outweigh the short term pleasure of eating things that are detrimental to your health and not having women take a second glance at you. This workout and diet plan is probably best for someone who needs to lose fat rather than tone down or cut.

[anderson.evan]

I agree I am currently on my own 12-week program based on Kris Gethin's program which he had greath success on. Only thing though; I stay away from simple carbs like baked potatoes, bread, ect. and I very rarely eat bananas and other high sugar fruits. I lost 20lbs in just a month

[eXeCuTe]

Yeah, if you're losing more power to you haha. I agree no simple carbs and wasted carbs like white bread and white pasta or unnatural sugar (HFCS), but I include some fruits like bananas or apples in order to get some complex carbs into the diet because Carbohydrates are the main way youre body gets energy for almost everything including muscular exertion and regulating protein and your fat metabolism.

[Mfranke]

The best 12 week fat loss transformation:
To maximize fat loss and maintain muscle mass in a twelve week period, you must utilize all three components of weightloss: 1) Nutrition 2) Weight training 3) Cardio. All three components must be given 100% of your focus and attention if you want to make a truly amazing transformation.

1) Nutrition: I believe the best nutritional approach is dependent on bodytype. If you are an endomorph (gain fat easily), a low to moderate carb diet works best. If you are natural it is important not to eliminate all carbs because this will inhibit your body's ability to produce the proper testosterone and growth hormone needed to achieve maximum results. A better option is to time your carbs to immediately upon waking and pre and post workout. All other times eat only protein and fat. Macronutrient breakdown for a 200lb male would look like this:

Protein 300 - 350 grams
Carbs 50 - 70grams
Fat 90 - 100 grams

If you are an ectomorph (fast metabolism) you will definitely need more carbohydrates to maintain your size. Your macronutrients should look like this:
Protein 200 - 250 grams
Carbs 200 - 250 grams
Fat 40 - 50 grams

Mesomorphs can also handle a higher carb load as well:
Protein 250 - 300 grams
Carbs 100 - 150 grams
Fat 70 - 80 grams

You need to choose the best options of food available during this twelve week period.
-Acceptable protein: chicken, turkey, fish, lean beef, cottage cheese, eggs.
-Acceptable carbohydrate: green vegetables, green beans, vegetables, fruit, oatmeal, sweet potato, quinoa, post-workout carb drink.
-Acceptable fat: fish oil, olive oil, egg yolks, avocado, nuts

2) Weight Training: I believe the best approach to maximum fat loss without muscle loss it a combination circuit style training and heavy lifting.

The purpose of the circuit training is to produce an abundance of lactic acid buildup in the muscle. The body responds to lactic training with a surge of growth hormone. Growth hormone is the body's most potent fat burner!!! A side effect of this workout is also you will get a great cardiovascular workout.

The second method of weight training is designed to help maintain your muscle mass while being in a caloric deficit. Many people make the mistake of doing lighter weight and more repetitions when on a diet. When you lighten the load you are telling the muscle "you don't have to stay as big anymore as I am only requiring you to lift lighter weight". Rep range in the 5-8 range is best!

Here is an example circuit workout:
Upper body:
Dumbell bench press 15 - 20 reps
Seated row 15 - 20 reps
Skull Crushers 15 - 20 reps
Barbell curl 15 - 20 reps

*repeat 4 times

Lower body:
Hack squats 15 - 20 reps
Seated leg curls 10-15 reps
Leg press 25 - 30 reps
Romanian deadlift 15 - 20 reps

*repeat 4 times

Example of heavy workout:
Incline Barbell Bench Press 4 x 6
superset with
Weighted Pull-ups

Weighted Dips
superset with
Bent over rows 4 x 6


Barbell Curls 4 x 6
superset with
Close Grip Bench Press 4 x 6

3) Cardio: I believe the body adapts very quickly to cardio. Your body becomes more efficient the more cardio you perform. Therefore, it is necessary to steadily progress either time or intensity of your cardio. The best way to do this is to combine high intensity intervals along with steady pace aerobic work.

Here is an example:
Perform 3 days of 30 min. aerobic work and 2 days HIIT.

After 4 weeks increase duration of HIIT by 25%

After 6 weeks increase 30 min. aerobic work to 40 min.

After 8 weeks perform 2 sessions of 30 min. aerobic work, one in the morning and one post-workout.

Here is a sample week:
Monday: upper body circuit training, 30 min. aerobic work
Tuesday: Lower body heavy training
Wednesday: Off
Thursday: Upper body heavy training, HIIT
Friday: lower body circuit, 30 min. aerobic work
Saturday: upper body circuit, HIIT
Sunday: 30 min. aerobic work only

How much fat can you expect to lose on this plan?
I know from experience you can lose 1% bodyfat each week.
This equates to approximately 24Lbs. in a twelve week period for a 200 lb. person.
I started this program at a bodyweight of 205lbs. and at the end of the 12 weeks I was 183lbs. @ 5 percent bodyfat. I competed at the Washington State Natural Bodybuilding Championships and took 2nd in my class.

I recommend this program to anyone who has set a goal with a specific time frame in mind. It is very critical to set a date for achieving your desired results. Whether you are preparing for a show or getting in shape for a wedding, as you long as you stay focused and consistent you will make an amazing transformation!!!

[ClownBoy]

The first and biggest thing hasn't been said yet.

Rule number 1 - Have a bit of bloody fun doing it and remember that any change is a good change.

The 12 week program I gave mysef is below and I followed it like a religion but it includes heaps of flexibility. And on the days when you crave something a bit out of the program - remember that you are eating and exercising 200% better than you used to, so it won't hurt to enjoy your osters kilpatrick wen out on your birthday. So to speak.


Supplements - I used Hydroxycut, Whey protein, multivitamins and L-Carnitine

Each day went like this:
Wake up at 5am
L-Carnitine, multivitamin, glass of V8 vege juice (the V8 vege juice has 7g carbs but 100% RDI for vitamin C, covers up the taste of the L-Carnitine and gets your metabolism started.

Within 20 minutes I am on the road. Depending on the mood I do 5km running as much as possible but relaxing and walking most of it. Otherwise I take some 2.5kg weights with me and run to the local train station where I go up and down the ramps then back - about 45 minutes for either option. Finish with as many situps as I could do.

I come home to 4 hydroxycuts and a shower before breakfast.

Breakfast - small bowl special K with soy milk (carb kick for the day)

Morning tea - protein shake and half an apple

Lunch - something nice but low carbs and low fat. Sometimes have soup, often a good chicken and salad wrap. And it starts with my second lot of 4 hydroxycut tablets and a 30 minute wait.

Afternoon tea - couple of rice cakes and a protein shake. The rice cakes come flavoured now so I break 2 up and have them like chips.

When I get home I do:
Weights - Monday, Tueasday, Thursday, Friday
Heavy bag (boxing) - Wednesday, Sunday
all with a double shot of protein in my third shake of the day

Dinner is like lunch.

If you want a treat, you can et small, single serve frozen yogurts.

Results:
Belt size from 117 to 100
Weigt loss from 138kg to 120KG
significant increase in muscle mass
2-3 sizes down in all clothes (I had to replace many business shirts, etc, as they started to look silly.

And all of this is after 2 months. I have 4 weeks to go!

[BuckSpin]

What is the best 12-week fat loss transformation workout for men? Be specific.

- From personal experience I have found a total body workout to be the most effective way to lose fat but not at the expense of muscle. This is especially true for either the 1st timer, the seriously overweight (over 40% BF) and/or someone returning to a healthy lifestyle after years of apathy.

This session should encorporate all aspects of general fitness - cardio, strength training, core training, etc. Within those perimeters it should also embrace the various styles of each, such as both LISS & HIIT for cardio, weight training, resistance band work & bodyweight work for strength, as well as static & dynamic work for the core & support muscles.

Keep in mind that most likely you are in some sort of beginning or returning stage to fitness and that your priority is to lose weight, specifically unwanted body fat. Do not get hung up on any various inabilities you encounter. Its not how many times you get knocked down, its how many times you get back up. Set small, reasonable personal goals. If you were only able to do 10 forward lunges before you had to stop, next time make it a goal to do 11. Then 12, and so on. Just make forward progress every session, make each & every workout a new Personal Best. No one can ever ask more of you than that.

A good routine could be the following (in order) to get a great 60 minute workout:

- 20 minutes of cardio, starting with about 10 minutes of LISS, then 5 minutes of HIIT, then cooling down with 5 more minutes of LISS.

- Two 10 minute sessions of strength training divided by a 5 minute HIIT cardio session. Break them up into various aspects of the total body. One day do your legs for 10 minutes, then go get that heart rate back up with some HIIT of your choice (say on the elyptical), then do some upper body for 10 minutes. The next time it could be 10 minutes of core, 5 minutes on the bike, then 10 minutes of arms.

You do NOT need to utilize actual weights for strength training. Especially as you begin, you need to just develop a solid base in being fit. Resistance bands & your own body weight can provide a sweat drenching, fat burning workout.

- 10 minutes of core work. I am a big believer in developing all of those underlying support muscles, many of which you will never see. If you have one, a Swiss/strength ball is a GREAT tool for core work. Try to do various movements that are opposite each other. Example - if you do some pikes in a prone position, make the next movement from the supine position. If you are sitting for some form of crunch, make the next movement a standing one. Keep hitting different aspects of the core from different positions - it WILL burn fat!

That said, do NOT do any heavy lifting on a BOSU if you have access to one. While they are great for forcing you to really work core/support muscles, heavy weights have no place on an unstable surface. You are only asking for injury.

This session should be done 5-6 times/week religiously. Always give yourself one day to just relax and rest, but initially its not asking much to devote 60 minutes of a day to your overall health.

And a lil' tidbit - I found that the right music helps IMMENSELY when training! Make a custom playlist that fits the session. When doing LISS have some good, steady beat music. When HITTing it crank up the tempo! When doing strength work make it thunderous, beat heavy tunes. Also, for the over 35 fat loser, try a mix of tunes from "back in the day" when you had that body you are now trying to dig out from under years of apathy and blubber. Its amazing how turning back the clock on the MP3s can help those muscles "remember when" and really fuel a great session!

Nutrition: this is not complicated. If you take nothing else from this article, take this:

DON'T DIET!

Thats right. Do NOT diet. Make a lifestyle change. Diets are NOT the solution. They are typically bordering on some sort of radical macro-nutritional deficiency of some sort.

Follow these tips:
1) STOP eating processed foods. The more commas in the ingredient list, the more likely its not the best choice nutritionally.
2) The further a food source is from its natural source, its probably not the best nutritional choice. Oranges are good, orange Oreos...not so much.
3) DON'T drink your meals!!! This is a HUGE mistake. EAT!!! There is nothing more anabolic or metabolic than food, plus liquid meals will digest much faster than non-liquid meals, leaving you hungry again. EAT!!!
4) DON'T (frozen diet meal in a box) MICROWAVE yourself thin! EAT! COOK! Its a lifestyle change.
5) Shop the perimeter of the grocery store. All the natural/non-processed foods are typically there.
6) Eat lean proteins, complex carbs & good fats. A good starting point is to find your BMR, then eat a few hundred calories below that daily. Your exercise will add to that deficit.
7) Use a diet high in protein & low in carbs. Use good fats to round out your daily calories.
8) Water. Drink it. Lots.
8) Finally, use common sense. You know if its a good choice or not. Don't rationalize that "I only had one slice of Grandma's pie!" when you typically would have had two. You are only lying to the person in the mirror.

How much weightlifting should be included in this fat loss program?

- If you mean utilizing actual weights, not much if any. That said, I am a huge believer in strength training being an overall metabolic enhancer that will burn fat, but as you get started your own body weight (which to be honest is probably a good sized load to begin with!) will provide amble resistance. I cannot begin to convey enough how a few 1000 body weight squats & lunges (especially lunges) will work your total body, really burn fat and allow you to start to develop your muscular & connective (ligaments & tendons) system to the point that you will be ready to, once you have "torn your house down to the bare studs", begin to "remodel & add on" with some serious weight training.

How much cardio should be included in this fat loss program?

- A good deal. I would say at least 50-66% of it should be cardio in one way, shape or form. Keep in mind that body weight & resistance band work can be very cardio intensive if done intensely and correctly. Its easy to work the body out of an anaerobic form of exercise into an aerobic one via effort & repetitions. Remember - you are trying to lose weight & burn fat. Always keep that in mind & make it your goal.

Also, make the cardio portion goal oriented. Say you could only go 15 minutes on the rower or could only make it 17 minutes into that DVD, or could only last 1:45 into a 2:00 cardio interval. Next time make it a priority that you WILL go at least 16 minutes on the rower, 18 minutes into the DVD and you WILL make it those last 15 seconds into that interval. Every session do your absolute best to set a new Personal Best.

How much fat can you expect to lose on this plan?

- Using this approach I was able to lose, from a starting weight of just under 270lbs, 57.5lbs of body weight in 11 weeks, but also lost almost 78lbs of fat (based on pre & post body fat readings taken with the same device) as well as over 36" of body measurements. I lost a YARD of me!

Bonus Question: Have you used this program and was it successful? Who would you recommend it to?

- I would NOT recommend anything I have not done, or would be willing to do, myself. I lost 70lbs in 13.5 weeks doing this. It works.

[jassem_m_yehia]

Well i am going to start this by saying u must enter this thinking mike mentzer{heavy duty system} and dorian yates. supplements are gonne be BIG here, u know whatever u could do to get that extra boost without the "juice". I did not forget FOOD but i assume all of u reading this are already aware of proper nutrition, i will explain that furher on.

i am going to start with the aspect of training, i find it to be the more adored part of bodybuilding for most people, well actually everyone.

This is a one week typical workout:(Smart)HEAVY ALL THE TIME. with a FULL range of motion.

the rest period must start at 2 minutes between sets and decrease gradually to 30-40 seconds between sets.

"""VIP"""one thing i like to do is: the muscle part u trained on a cetain day the next week u will train it on the day before. lets say u trained back on tuesday the next week u train back on monday and shoulders become on friday. GET IT???

Monday: Shoulders:Traps.
2 sets side laterals charles glass style.*
2 sets smith machine shoulder presses.^
1 set wide grip upright row for the side delt*
1 set of reverse peck deck rear delt machine^
1 set of high cable rear delt.(failure)
1 set of bent over dumbbell side raises.
2 sets barbell shrugs

Tuesday:Back:
2 sets reverse grip pulldowns^
2 sets deadlift
1 superset regular grip rows with reverse grip rows*
1 set lat pulldown
1 set close grip cable rows



wednesday:legs:
2 sets squats(not to failure 12 reps)
2 sets one leg extensions*
50m lunges 4 times
1 set hack squat^*
2 sets leg curls^*


thursday:chest:calves:
2 supersets cable crossovers with flat barbell presses*
1 set incline dumbell press
1 set incline dumbbell fly/press ( u do one rep fly one rep press)^*
1 set incline or flat smith machine dennis james style bench press(u put the rubber things that stop the bar from going lower and each rep u stop it there, remove ur hands and press it back from scratch.
2 sets seated calf raises

friday:arms:biceps:triceps:
1 superset seated dumbbell curls with EZ bar preacher curl close grip^*
1 set of 21s*
1 set of hammer curls(optional)
2 sets skull crushers^*
1 drop set close grip bench press
1 rope/kickback/one-handed overhead extension(optional)^*

now onto the next part ur nutrition:

u must have 6-8 meals a day.
lets say ur weight is between 200 and 230 pounds:
week one begins with 4000 calories and u keep decreasing that amount of calories weekly by 250 calories, by the 8th week u will reach 2250 calories the 4 following weeks u will take it day by day. the 1st 3 days are low-zero carbs, the next 2 days u consume 200 grams, the last 2 days u can consume up to 500 g of carbs.

now protein wise u must take a day 1-1.1 g of protein a day for each pound of bodyweight.it must come form eggs, chicken, lean meat, ground beef, fish(lots of it) and turkey. nothing processed please

the calories ur diminishing from ur food are carbs. u must eat complex carbs all the time. brown rice and pasta, brown bread. potatoes.
ur consumption of good fats must be high(avocados, cold olive oil, almonds, salmon, peanut butter).

supplements:
u are going to need a whey protein shake(optimum 100%whey protein is nice) u will have to take twice a day one of them must be after the workout, with glutamine, and another one whenever u feel like it, i like to take it uopn wakening.
bcaa which ur gonna ingest while training
creatine ethyl ester, kre alkalyn, caffeine, synephrine, acetyl L-carnitine HCL, glutamine, and beta alanine ur gonna take them before and after the gym, obviously the stimulants before.

cardio:
i suggest 4 times a week(except leg day)
the 1st week 25 minutes/day. and u keep adding 5 minutes every week until u reach 60 minutes for week 8. week 9 ur diet changes and so will ur cardio will change as well.
the 1st 3 days no cardio the next 2 days 45 minutes of cardio, the last 2 days 60 minutes.(fast walk)

ABS:
train them heavy twice a week. leave 2 -3 days apart.

how much fat u could lose??
i dont know it really depends if u do it right or not(in every aspect), it depends on ur body type. all i can say is ur gonna find a hell of a difference thats for sure... IF u do dis s**t right.


legendary:
*:failure no momentum
^:failure with partial reps