WEEK TWELVE :: What Is The Best Fat Loss Workout?

[the_fake_webmaster]

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TOPIC: What Is The Best Fat Loss Workout?

For the week of: 12/19 - 12/26
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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What Is The Best Fat Loss Workout?

What is the best fat loss workout? Why? Be descriptive (sets, reps, etc.).

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

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

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

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

The best response will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see! We will only be picking two winners until this section starts becoming more popular. So, get to work and become famous!

Thanks,
Bodybuilding.com

[SouthsideTwista]

Here's my 5 cents worth...




There are many different types of fat-loss programs and workouts that have been written up by thousands of people all over the world – some work and some don’t so, the main thing for you as a reader is to find a fat loss program that will suit and work for you.

After doing some research on the topic of fat loss I have completed a short and simple article that will help you lose that un-wanted fat.

Below I have constructed a 5-day workout plan for you to follow.

Your Weekly Routine:

Monday
Chest, Shoulders and Triceps

Barbell Flat Bench Press 1 x 10 – 1 x 8 – 1 x 6
Barbell Incline Bench Press 1 x 10 – 1 x 8 – 1 x 6
Dumbbell Fly’s 1 x 10
Incline Dumbbell Fly’s 1 x 10
Dumbbell Fly’s 1 x 12
Dumbbell Presses: 1 x 10 – 1 x 8 – 1 x 6
Standing Lateral Raises: 1 x 10 – 1 x 8 – 1 x 6
Triceps Cable Press downs: 1 x 10 – 1 x 8 – 1 x 6
Lying Triceps Extensions 1 x 10 – 1 x 8 – 1 x 6
Dumbbell Kickbacks 1 x 10 – 1 x 8 – 1 x 6

Tuesday:
Cardio and Abs

45 Minute treadmill run
Crunches 2 x 20
Twisting Crunches 2 x 20

Wednesday:
Legs

Leg Presses 1 x 10 – 1 x 8 – 1 x 6
Leg Extensions 3 x 10
Leg Curls 1 x 10 – 1 x 8 – 1 x 6
Seated Calf Raises 1 x 10 – 1 x 8 – 1 x 6

Thursday:
Cardio and Abs

45 Minute treadmill run
Crunches 2 x 20
Twisting Crunches 2 x 20

Friday:
Back Biceps and Forearms

Lat Machine Pull downs 1 x 10 – 1 x 8 – 1 x 6
One Arm Dumbbell Rows 1 x 10 – 1 x 8 – 1 x 6
Bent Over Dumbbell Laterals 1 x 10 – 1 x 8 – 1 x 6
Standing Barbell Curls 1 x 10 – 1 x 8 – 1 x 6
Concentration Curls 1 x 10 – 1 x 8 – 1 x 6
Alternate Dumbbell Curls 1 x 10 – 1 x 8 – 1 x 6
Barbell Wrist Curls 1 x 10 – 1 x 8 – 1 x 6
Reverse Barbell Wrist Curls 1 x 10 – 1 x 8 – 1 x 6

In order to lose fat, you need muscle therefore the program that I have constructed above will not only allow you to lose fat but also for you to gain muscle. The more muscle your body has the faster you are able to lose fat.

You should do between 2 and 3 days of cardio for no more then up to 45 minutes, after 45 minutes you will also be burning muscle.

In order for this program to work, we suggest you stick with it for 12 – 18 months – fat loss will vary for different body types.

[nextteenamateur]

THE BEST FAT LOSS WORKOUT

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 found here: http://www.bodybuilding.com/fun/calrmr.htm. 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 EFAs
4. As little sugar as possible.
5. No carbs after 6 PM!!



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. EFAs are essential due to the fact that you will be taking in lower carbs than usual. The EFAs 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 PM 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. I would set up my trainers on a three day, M/W/F training split. The days would e 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 very 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.

Here is the two week split that is to be repeated once the first two weeks are up:

Monday 1: Upper Day One
Bench Press – 2 sets of 8-12
Military Press – 2 sets of 12
Skullcrushers – 2 sets of 15
Chins – 2 sets to failure (add weight if you can get over 15 reps)
Barbell Rows – 2 sets of 10

Wednesday 1: Lower Day One
EZ Bar Curls – 2 sets of 12
Hammer Curls – 2 sets of 15
Seated Calf Raises – 1 set of 15 (with 5 second pause at the bottom
of each rep)
Stiff Leg Deadlifts – 2 sets of 15
Hack Squats – 1 set of 8 and 1 set of 20

Friday 1: Upper Day Two
Incline Dumbbell Press – 2 sets of 8-12
Dumbbell Military Press – 2 sets of 12
Dips – 2 sets of 12 (add weight if necessary)
Wide Grip Pulldowns – 2 sets of 10
Deadlifts – 1 set of 8 and 1 set of 4

Monday 2: Lower Day Two
Alternate Dumbbell Curls – 2 sets of 12
Weighted Rope Twists – 3 sets with as much weight as possible
Leg Press Calf Raises – 1 set of 15 (with 5 second pause at bottom)
Lying Leg Curls – 2 sets of 12
Squats – 1 set of 8 and 1 set of 20

Wednesday 2: Upper Day Three
Decline Bench Press – 2 sets of 8-12
Machine Shoulder Press – 2 sets of 8
Close Grip Bench Press – 2 sets of 15
Rack Chins – 2 sets taken to failure
T-Bar Rows – 2 sets of 10

Friday 2: Lower Day Three
Preacher Dumbbell Curls – 2 sets of 12
Zottman Curls – 2 sets of 15
Standing Calf Raises – 1 set of 15 (with 5 second hold at bottom)
Sumo Press – 2 sets of 15
Leg Press – 1 set of 20 taken to failure



Abs: 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. Key exercises are weighted decline situps, weighted knee raises, and swiss ball crunches.



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. For more information on slow cardio, read Bob Cicherillo’s article from the Bodybuilding.com Main Page here: http://www.bodybuilding.com/fun/bobchic3.htm.



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.

Merry Christmas and go melt that fat!

[bigcalves]

What Is The Best Fat Loss Workout?





America is fat. There is no excuse or denying that fact. By looking at our movies, magazines and shows, foreigners expect a healthy, independent, rich person. As we know it that is not the case. Over 60% of the adults in the country are overweight and that causes great concern. Open a magazine, and you see healthy bodies throughout the pages. You see supplement and miracle pill ads, along with diets and workout routines. You cannot help but notice the fit people in the movies, but then look at yourself and ask if its possible. One thing that is for sure is that your body is capable of almost anything, as long as you give it the right conditions. Being fit and healthy is not complicated, but it is not an easy thing either. You have to be able to enjoy your lifestyle, and reap the benefits. In this article I will give you the best fat burning workout.


Ok, so you want to lose weight? That's the first step, but you are joining with over 80% of the country. Now it's time to act and do something. Cutting fat and getting in shape is all about rest, working out, cardio and nutrition. Sure it may seem hard, but it's not. You need to have a perfect nutrition plan, and although i won't get into detail i suggest a 40/40/20 split (crabs/protein/fat). Also you need to rest up and lift weights to condition your body and maintain muscle mass. Remember, muscle burns fat. I will give you the best fat burning workout.





What is the best fat loss workout? Why? Be descriptive (sets, reps, etc.)



The best workout for loosing fat is cardio. That way you burn calories, and your body uses fat stores for energy. It's by far the most effective way. Also when your lifting weights you should lower your resting period and increase the reps just by a little bit. That way your heart rate will go up and your body will be in the fat burning zone that will help you burn more calories and increase your metabolism alltogether. A nice mix of cardio, weight training and dieting is the perfect way to loose fat. There's not just one thing, but many factors that will effect it.




CARDIO


All of these types of cardio work. It's beneficial to change up your routine every once in a while, it's not only fun, but your body might respond better to the new one. Try switching them up and in no time your fat will start to shred off.




HIT


High Intensity Interval Training, or HIT is a type of cardio where you run from low to high intensity in minutes. It's like this, you go out and run on high intensity for about 5-10 minutes, then you start running with low to moderate intensity for about 5 minutes, and repeat it until you do around 30-
45 minutes of running.



- High Intensity Cardio

High Intensity Cardio focuses on burning alot of calories in a short intense moment. Unlike HIT, you perform an aerobic activity on a hard level for about 10-20 minutes. By doing that you burn alot of calories.



- Low Intensity Cardio

Low Intensity Cardio focuses on perfoming an aerobic activity for a longer time 25-45 minutes, at a comftable level. That way you burn alot of calories, and some people think that this is the best cardio for minimum use of muscle for energy.



Hearth Rate

Your heart rate is very important in burning fat when doing cardio. The percanetage of your max heart rate will determine the fat burn.



TIPS

- Always run at about 60-80% of your hearth rate.
- Running at 60-80% will prevent muscle used up as enegy.
- That is also called the Aerobic/Conditioning Zone.
- Always carry water with you when performing cardio to avoid dehydration.
- Start off slowly, and gradually increase.




Sample Routine


MON - Low Intensity Cardio (30 minutes on treadmill/ at 70%heart rate)
TUE - 30 minutes walk ( nothing too hard)
WED- Low Intensity Cardio (30 minutes on stationary bike/ at 70%heart rate)
THUR- 30 minute walk
FRI - Low Intensity Cardio (30 minutes on treadmill/ at 70%heart rate)
SAT - 40 minute walk
SUN - OFF




WEIGHT TRAINING



As I said, things are going to be the same, just make sure you increase your reps and lower your resting period. That will increase your heart rate, give you a super pump and also raise your metabolism for the rest of the day and that way fat loss will be easier. Make sure you don't push yourself too much, since you are on a calorie restricted diet your energy/power will be lower and that way you can get hurt. Remember to warm up and take it easy since your point is to maintain muscle and loose fat.





SAMPLE ROUTINE


MON- Chest and Calves

Incline Bench 3x 8 8 8
Flys 3x 10 10 10
Cable Cross 2x 12 12
Calve Raises 6x 20 20 20 20 20 12



TUE- Shoulders and Traps

Military Press 4x 12 12 10 10
Lateral Raises 3x 10 10 10
Front Raises 3x 10 10 10
Upright Rows 2x 12 12
Heavy Shrugs 3x 8 8 6



WED- Legs

Squats 4x 12 12 12 10
Leg Press 3x 12 12 10
Extensions 4x 10 10 8 8
Ham Curls 4x 10 10 8 8



THUR- Bi's and Tri's

Curls 3x 8 8 8
Dumbell Curls 3x 8 6 6
Machine Curls 2x 15 15
Tri Push Down 3x 12 12 10
Dips 3x 10 10 10
Skull Crushers 2x 10 10



FRI- OFF



SAT- Back

Deadlifts 3x 8 8 8
Pull Ups 3x 8 8 6
Dubmell Rows 4x 10 10 8 6
Stiff Legged Deadlift 2x 10 10



SUN- OFF





Other Fatloss Tips




TIP

First of, be realistic for what you want. Set a short and long term goal. Form a journal with information and measurements of your body. By setting goals you will be able to see your success every step of the way and that will encourage you to push yourself.

Be Smart About Cardio
No matte how much cardio you do, if your diet is not in check you won't accomplish any fat loss.


-WHY?
You must burn more calories than you take in. That will turn your body in to conservation/fat burnign mode.




TIP

Avoid sugary foods, as they ofthen spike the insulin and are full of empty calories. Also eat more salads when hungy to fill you up, but not to fill you up on calories.

When to do Cardio

No matter when, cardio is beneficial to you. It would be best if your run on an empty stomach in the morning.


-WHY
Since you have been sleeping all night, your body doesn't have any food stores, its been all used up. By running you will activate your bodies energy stores, fat



TIP

Always bring water to hydrate yourself. The last thing we need is dehydration, its unhealthy, and it slows down the metabolism, making your fat burning goals a nightmare.




TIPS on diet


-Avoid sugary food.

- Eat oats, fruits, vegies and lots of salads for carbs.

- Eat a good amount of protein to keep lean tissue.

- Do not consume carbohydrates after 7PM ( no need for energy).

- Consume healthy fats (such include are olive oil, nuts and fish oils).

- Drink alot of water for a faster metabolism.

- If you want, take a fatburner and green tea to give you an extra boost on your matabolism.




Other Random Tips


- Do not limit your activity to your daily cardio, walk, take an extra step, park farther away from the parking lot, etc..

- Keep long and short term goals that will make it easier for you not to get discouraged.

- Be consistent, it won't happen in 2 weeks, follow your routine and soon it will pay off.

- Rest. Take about 8 hours of sleep per night. That will help your body, and its excellent for your fat burning goal.




Supplement Tips


- You can always use a little boost from supplements.

- Fat burners on the market, such as Hydroxycut, can help you inrease your metabolism and energy throgh the workout and the whole day.

-Caffiene is perfect for before workout, so you can have energy when your on a restricted diet. Just make sure to drink enough water since it acts as a duiretic, and don't take it too late in the evening because it will disturb your sleep.

-Fish oils provide the essential fatty acids that the body needs and are a must for cutting. It will speed up your metabolism and provide good calories at night time instead of carbohydrates.




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



Be realistic about your goal. This is my cutting plan for after my bulk program, and everytime I apply this for 2-3 months I loose about 3-5% of bodyfat. So if I started bulking up at 10% and then I gain 30lbs and go to 15% I will end up loosing the 5% and keep my lean mass gains. If you appy this for 2-3 months you can loose about 15-20lbs and keep your lean mass. That way you will be able to reveal that six pack on the beach and still have guns to show for it.


Also make sure to make your journey fun. Sure bulking is easier and more fun since you get to enjoy more power and eat more but you'll be able to do this after your done with your fat loss/cutting. Enjoy every step of the way and remember from your mistakes, that way over time you will know exactly how your body reacts to each training plan. I hope this article has helped you get started on your fat loss journey!




Good Luck!

[Dallas68]

TOPIC: What Is The Best Fat Loss Workout?


Obese adults and youngsters grossly overweight is the absolute horror of the 21st Western world, a very scary and very real epidemic.

No one is immune to gaining unwanted fat and blubber.
However many people do not realize with loads of patience along with a plan dedicated to fat loss with muscular gain, they can easily change their lives.

http://www.bodybuilding.com/fun/trans.htm

This webpage is full to the brim of fascinating persons and they are truly dedicated to their health.

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 your 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 their in front. It must be on your mind all the time.


What Is The Best Fat Loss Workout?

Heavy

Intense and consistent acclimation lifting weekly

Total body workouts spaced in the week

Let us expand

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 dis- advantages but you are not bulking so energy is lower. Yet you have to push the human body so it keeps responding and developing so 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 and that helps the body to respond.
With the proper nutrition this can be devastatingly refreshing to those who do the standard two bodyparts 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.


What is the best fat loss workout? Why? Be descriptive (sets, reps, etc.)

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 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

Squat/ Hack Squat
Bench Press/Incline, Decline Press
Military press/ Lateral raise
Lat Pull down/ Pull ups
Upright row
Triceps Pushdown/ behind the head extensions
Leg Extension/ leg press
Biceps Curl/ concentration curls
Leg Curl/ One legged extensions

There you go that is at least 4 weeks worth of training

Note Space out the rest and working days as such:

Day1(train)
Day2 (Rest)
Day3 (train)
Day4 (rest)
Day5 (train)
Day6 (rest)
Day7 (rest)

Repeat cycle!

Cardiac Activities

Simply keep changing up your cardio two days do stationery bike. The other two days making a total of four days a week should be done on an elliptical or Treadmill. The next week go out skip rope and swim.

It’s simple.

[Dallas68]

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 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.

Training day do 15 minutes cardio at an intensity you feel is making you sweat and you cannot breath properly. Heart rate at least 65% percent. You of course will get fitter and then you can push 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
the next week try go for a further distance in the same time

Do it each work working harder.

You will in turn get fitter and burn more fat in the same amount of time due to working harder!

GOOD LUCK

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

If you are very overweight With a BMI of perhaps 35 or 30 you could lose about 30 to 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 from my family member proved the efficiency of the program!

[no_strain_no_ga]

Good lucks guys

[bigcalves]

Yep Yep.

Good Luck!

[Dallas68]

ya dis is lekker

good luck guys

[bigcalves]

I'm the only one that showed an actual cardio routine... I think that cardio is pretty important for fat loss, but w/e you guys decide.


Good Luck!

[Dallas68]

I'm the only one that showed an actual cardio routine... I think that cardio is pretty important for fat loss, but w/e you guys decide.


Good Luck!

true true but i thought it was monday yesterday so i wanted to get the main points across lol should i edit it? since i know cardio is obviously crucial to fat loss

[nextteenamateur]

Where do they announce the winners? For instance, who won last week?

[DSM18]

What Is The Best Fat Loss Workout?

What is the best fat-loss workout

Loosing weight can be hard. Just keeping up with the program is hard enough for some people. It’s important to have a balanced approach, one that will get you somewhere without burning you out before you begin to see results. In this article I will go through all aspects of training for weight loss, and recommend what I think works and what doesn’t. Read on and make your first step to a new body.


What is the best fat loss workout? Why? Be descriptive (sets, reps, etc.).

I can’t take credit for this workout. It was a workout written by Hugo Rivera. This is a guy who also wrote a book I own called Body Sculpting Bible for Men.

This workout is part of an overall weight loss plan, so its recommended you follow the dietary guidelines as well for best results.

A key ingredient behind this 8 week workout schedule is that it is allows you to start off slowly, and gradually increase workload in your training. Each week, a new element of training is added to make it more difficult – decreased rest, supersets or more volume.

Training this way is ideal for weight loss, because overweight people tend to lack the fitness to go straight into a full-intensity workout with the additional demands of cardio. It also avoids early burnout, and overtraining.

In his article, Hugo Rivera recommends performing both weight training and cardio 6 days per week. I slightly modified this to ensure so the average trainee is able to handle the frequency.

I recommend you perform each workout 3 days per week rather than 6. I would do cardio only 3 days per week too. Hugo’s approach is definitely going to work, but from my own experience when I began training, one mistake I made was doing too much too soon.

Just remember, there are many approaches, and all mine is just another approach .

Here is the workout. It should be done 3 days per week.

This program will implement a periodization plan that will both gain muscle and loose fat. It follows the principles in Hugo’s own book The Body Sculpting Bible for Men. Rest time will be decreased, while volume increases every few weeks.

WEEK ONE:

Day 1 - Shoulders & Arms (Monday)

Modified Compound Superset:
Wide Grip Upright Rows 3 sets x 10-12 reps (60 second rest)
Military Press 3 sets x 10-12 reps (60 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 3 sets x 10-12 reps (60 second rest)

Modified Compound Superset:
E-Z Curls 4 sets x 10-12 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10-12 reps (90 second rest)

Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10-12 reps (90 second rest)
Triceps Dips 4 sets x 10-12 reps (90 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Day 2 - Legs (Wednesday)

Day 2 - Legs (Wednesday)

Modified Compound Superset:
Squats 4 sets x 10-12 reps (90 second rest)
Lying Leg Curls 4 sets x 10-12 reps (90 second rest)

Modified Compound Superset:
Wide Stance Squats 4 sets x 10-12 reps (90 second rest)
Standing Leg Curls 4 sets x 10-12 reps (90 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Calf Press 4 sets x 15-20 reps (No rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)


Day 3 - Chest & Back (Friday)

Modified Compound Superset:
Incline Barbell Bench Press4 sets x 10-12 reps (90 second rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (90 second rest)

Modified Compound Superset:
Chest Dips 4 sets x 10-12 reps (90 second rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (90 second rest)

Superset:
Dumbbell Shrugs 2 sets x 10-12 reps (No Rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No Rest)

Superset:
Hanging Leg Raises 4 sets x 20-25 reps (No Rest)
Crunches (performed on Swiss Ball) 4 sets x 20-25 reps (30 second rest)

WEEK 2:

Training this week will not be much different than the first week except for the fact that a few of the exercises will be changed in order to continue to shock the body into growth.

Day 1 - Shoulders & Arms (Monday)

Modified Compound Superset:
Lateral Raises 3 sets x 10-12 reps (60 second rest)
DB Shoulder Press 3 sets x 10-12 reps (60 second rest)
Bent Over Laterals 3 sets x 10-12 reps (60 second rest)

Modified Compound Superset:
Incline Curls 4 sets x 10-12 reps (90 second rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (90 second rest)

Modified Compound Superset:

Concentration Curls 4 sets x 10-12 reps (90 second rest)
Close grip Bench Press 4 sets x 10-12 reps (90 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Day 2 - Legs (Wednesday)

Day 2 - Legs (Wednesday)

Modified Compound Superset:
Leg Press 4 sets x 10-12 reps (90 second rest)
Seated Leg Curls 4 sets x 10-12 reps (90 second rest)

Modified Compound Superset:
Wide Stance Leg Press 4 sets x 10-12 reps (90 second rest)
Lying Leg Curls (Toes In) 4 sets x 10-12 reps (90 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Standing Calf Raises 4 sets x 15-20 reps (No rest)
Donkey Calf Raises 4 sets x 15-20 reps (30 second rest)

[DSM18]

Day 3 - Chest, Back & Abs (Friday)

Modified Compound Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (90 second rest)
Close Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (90 second rest)

Modified Compound Superset:
Flat Dumbbell Press 4 sets x 10-12 reps (90 second rest)
Medium Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (90 second rest)

Superset:
Barbell Shrugs 2 sets x 10-12 reps (No rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No rest)

Superset:
Knee-Ins 4 sets x 20-25 reps (No rest)
Rope Crunches(Performed using overhead pulley) 4 sets x 20-25 reps (30 second rest)

WEEK 3:

This week, we will start increasing the pace of the routine by incorporating supersets; in other words, one exercise after the other with no rest in between.

Day 1 - Shoulders & Arms (Monday)

Superset:
One Arm Cable Laterals 3 sets x 10-12 reps (no rest)
Smith Machine Military Press 3 sets x 10-12 reps (no rest)

Superset:
Standing Dumbbell Curls 4 sets x 10-12 reps (no rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (90 second rest)

Superset:
Hammer Curls 4 sets x 10-12 reps (no rest)
Triceps Pushdowns (use straight bar) 4 sets x 10-12 reps (90 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Day 2 - Legs (WEdnesday)

Superset:
Hack Squats 4 sets x 10-12 reps (no rest)
Lying Leg Curls (Toes Out) 4 sets x 10-12 reps (90 second rest)

Superset:
Wide Stance Smith Machine Squats 4 sets x 10-12 reps (no rest)
DB Lunges (press with heels) 4 sets x 10-12 reps (90 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
One Legged Dumbbell Calf Raises 4 sets x 15-20 reps (No rest)
Calf Press 4 sets x 15-20 reps (30 second rest)

Day 3 - Chest, Back & Abs (Friday)

Superset:
35-Degree Incline Bench Press 4 sets x 10-12 reps (No rest)
T-Bar Rows 4 sets x 10-12 reps (90 second rest)

Superset:
45-degree Incline Dumbbell Press (Palms facing each other) 4 sets x 10-12 reps (No rest)
Neutral Grip Pull-up (Palms facing each other) 4 sets x 10-12 reps (90 second rest)

Superset:
Barbell Shrugs 2 sets x 10-12 reps (No rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No rest)

Superset:
V-Ups (if strong enough, use dumbbell in between feet) 4 sets x 20-25 reps (No rest)
Partial Sit-Ups (go up to a 30 degree angle only) 4 sets x 20-25 reps (30 second rest)

WEEK 4:

This week, we will keep increasing the pace of the routine by slightly lowering the rest in between supersets.
Day 1 - Shoulders & Arms (Monday)

Superset:
Dumbbell Upright Rows 3 sets x 10-12 reps (no rest)
Military Press 3 sets x 10-12 reps (no rest)
Rear Delt Machine 3 sets x 10-12 reps (60 second rest)

Superset:
Cable Curls 4 sets x 10-12 reps (no rest)
Rope Triceps Extensions 4 sets x 10-12 reps (60 second rest)

Superset:
Reverse E-Z Curls 4 sets x 10-12 reps (no rest)
Triceps Dips on Parallel Bars 4 sets x 10-12 reps (60 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Day 2 - Legs (Wednesday)

Superset:
Close Stance Smith Machine Squats 4 sets x 10-12 reps (no rest)
Standing Leg Curls 4 sets x 10-12 reps (60 second rest)

Superset:
Leg Extensions 4 sets x 10-12 reps (no rest)
Wide Stance Squats (press with heels) 4 sets x 10-12 reps (60 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Standing Calf Raises (Toes In) 4 sets x 15-20 reps (No rest)
Standing Calf Raises (Toes Out) 4 sets x 15-20 reps (30 second rest)

Day 3 - Chest, Back & Abs (Friday)

Superset:
75-Degree Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Two Arm DB Rows laying face down on a 30 degree incline bench 4 sets x 10-12 reps (60 second rest)

Superset:
45-degree Incline Flyes (palms facing forward) followed by Incline Dumbbell Press using the same weight 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing each other) 4 sets x 10-12 reps (60 second rest)

Superset:
Barbell Shrugs 2 sets x 10-12 reps (No rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No rest)

Superset:
Lying Leg Raises on Swiss 4 sets x 20-25 reps (No rest)
Ball Bicycle Crunches (go up to a 30 degree angle only) 4 sets x 20-25 reps (30 second rest)

[DSM18]

WEEK 5

This week, we will slightly increase the volume of training by adding a few exercises to the program and in some instances also decreasing the rest.

Day 1 - Shoulders & Arms (Monday)

Superset:
Lateral Raises 4 sets x 10-12 reps (no rest)
DB Shoulder Press 4 sets x 10-12 reps (no rest)
Bent Over Laterals 4 sets x 10-12 reps (45 second rest)

Superset:
Close Grip E-Z Curls 5 sets x 10-12 reps (no rest)
Close Grip Bench Press 5 sets x 10-12 reps (45 second rest)

Superset:
Low Pulley Rope Hammer Curls 4 sets x 10-12 reps (no rest)
Lying E-Z Triceps Extensions on Decline Bench 4 sets x 10-12 reps (45 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Day 2 - Legs (Wednesday)

Superset:
Barbell Lunges (press with toes) 5 sets x 10-12 reps (no rest)
Seated Leg Curls 5 sets x 10-12 reps (45 second rest)

Superset:
Leg Extensions (Toes In) 5 sets x 10-12 reps (no rest)
Wide Stance Leg Press (press with heels) 5 sets x 10-12 reps (45 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Calf Press (Toes In) 5 sets x 15-20 reps (No rest)
Calf Press (Toes Out) 5 sets x 15-20 reps (30 second rest)

Day 3 - Chest, Back & Abs (Friday)

Superset:
75-Degree Incline Dumbbell Bench Press 5 sets x 10-12 reps (No rest)
Two Arm DB Rows laying face down on a 30 degree incline bench 5 sets x 10-12 reps (60 second rest)

Superset:
45-degree Incline Flyes (palms facing forward) followed by Incline Dumbbell Press using the same weight 5 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing each other) 5 sets x 10-12 reps (60 second rest)

Superset:
Barbell Shrugs 2 sets x 10-12 reps (No rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No rest)

Superset:
Lying Leg Raises on Swiss 5 sets x 20-25 reps (No rest)
Ball Bicycle Crunches (go up to a 30 degree angle only) 5 sets x 20-25 reps (30 second rest)

WEEK 6:

This week, we will keep the volume of training and rest the same. Only change will be the exercise selection.

Day 1 - Shoulders & Arms (Monday)

Superset:
One Arm DB Laterals 4 sets x 10-12 reps (no rest)
Military Press 4 sets x 10-12 reps (no rest)
Rear Delt Rows on T-Bar Machine 4 sets x 10-12 reps (45 second rest)

Superset:
Concentration Curls 5 sets x 10-12 reps (no rest)
Triceps Dips on Parallel Bars 5 sets x 10-12 reps (45 second rest)

Superset:
Hammer Curls Sitting on Incline Bench 4 sets x 10-12 reps (no rest)
Overhead DB Triceps Extensions 4 sets x 10-12 reps (45 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Day 2 - Legs (Wednesyday)

Superset:
Leg Extensions (Toes Neutral) 5 sets x 10-12 reps (no rest)
Lying Leg Curls (Toes In) 5 sets x 10-12 reps (45 second rest)

Superset:
Medium Stance Squats 5 sets x 10-12 reps (no rest)
Wide Stance Squats (press with heels) 5 sets x 10-12 reps (45 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Single Legged Calf Press 5 sets x 15-20 reps (No rest)
Standing Calf Raises 5 sets x 15-20 reps (30 second rest)

Day 3 - Chest, Back & Abs (Friday)

Superset:
30-degree Incline DB Bench Press (Palms facing each other) 5 sets x 10-12 reps (No rest)
Two Arm Reverse Grip DB Rows laying face down on a 30 degree incline bench 5 sets x 10-12 reps (60 second rest)

Superset:
Decline Bench Press 5 sets x 10-12 reps (No rest)
Reverse Close Grip Pull-up (Palms facing you) 5 sets x 10-12 reps (60 second rest)

Superset:
Smith Machine Shrugs to Back 2 sets x 10-12 reps (No rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No rest)

Superset:
Lying Leg Raises on Decline Bench 5 sets x 20-25 reps (No rest)
Rope Crunches 5 sets x 20-25 reps (30 second rest)

[DSM18]

WEEK 7-8:

These two weeks, we will keep the volume of training the same and exercises the same for the two-week period but introduce Giant Sets.

Day 1 - Shoulders & Arms (Monday)

Giantset:
Wide Grip Upright Rows 3 sets x 10-12 reps (no rest)
DB Laterals 3 sets x 10-12 reps (no rest)
Smith Machine Military Press 3 sets x 10-12 reps (no rest)
Bent Over Laterals 3 sets x 10-12 reps (45 second rest)

Giantset:
Barbell Curls 5 sets x 10-12 reps (no rest)
Triceps Pushdowns (use straight bar) 5 sets x 10-12 reps (no rest)
Reverse E-Z Curls 4 sets x 10-12 reps (no rest)
Triceps Dips on Parallel Bars 4 sets x 10-12 reps (45 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Day 2 - Legs (Tuesday/Friday)

Giantset:
Leg Extensions (Toes In) 5 sets x 10-12 reps (no rest)
Standing Leg Curls 5 sets x 10-12 reps (45 second rest)
Close Stance Leg Press 5 sets x 10-12 reps (no rest)
DB Lunges (press with heels) 5 sets x 10-12 reps (45 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Donkey Calf Raises 5 sets x 15-20 reps (No rest)
Seated Calf Raises 5 sets x 15-20 reps (30 second rest)

Day 3 - Chest, Back & Abs (Wednesday/Saturday)

Giantset:
45-degree Incline Bench Press 5 sets x 10-12 reps (No rest)
Wide grip Pull-ups to Front 5 sets x 10-12 reps (No rest)
Bench Press 5 sets x 10-12 reps (No rest)
Low Pulley Rows 5 sets x 10-12 reps (45 second rest)

Superset:
Smith Machine Shrugs to Front 2 sets x 10-12 reps (No rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No rest)

Superset:
Hanging Leg Raises 5 sets x 20-25 reps (No rest)
Swiss Ball Crunches 5 sets x 20-25 reps (30 second rest)


As a result of the constant change to exercises each week, the body responds by being fooled into continual growth. Muscle mass is important for weight loss.

Put simply, muscles use up more energy than fat while you are inactive. As a result, the higher the degree of muscle mass one has, the higher their metabolism will be (Basil Metabolic Rate), and therefore the easier it will be to loose weight.

If you ask anyone who has succeeded at loosing weight, I’ll bet my bottom dollar that weight training was part of their weight loss program. I have seen a lot of transformations on this site, and not one of the guys I’ve seen didn’t have some form of resistance training in their routines.

On a final note, rest periods in this program should be around 1 minute, but not much longer, and be sure to use strict form in order to get the most out of your training.


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

Many uneducated people looking to loose weight choose to avoid weightlifting altogether, but there is a lot more to loosing weight than just aerobics. Weight training will help you maintain muscle mass, get toned and avoid looking limp like you would if only did aerobic training.

So, how much weight training should I be doing as part of an effective weight loss program?

Workouts should last between 45-75 minutes, 3 days per week.

Workouts should last between 45 minutes, to 75 minutes per session. This gives you enough time to get through all of your exercises with just enough rest between sets. Any longer than this, you run the risk of overtraining.

These workouts should be completed 3 times per week. Its important you begin slowly before moving onto a more advanced 4 or 5 day split. This also leaves you enough room for more intense cardio sessions.

I find alternating days of cardio and weights make you get the most out of each session. On this plan, you would perform cardio one day, followed the next day by a weight training session. Intensity is the most important factor in training, and doing smaller, daily sessions will ensure you are giving it all you got.

[DSM18]

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

I would recommend a balanced approach to cardio. Too many people do too much, too soon. Its important fitness levels are up before you tackle something your body isn’t ready to handle.

I would start with 20-30 minutes sessions, 3-4 days per week. When your fitness levels are higher, then you can up the amount to 4-5 days.

Each session should be 20 minutes-30 minutes. Any longer, you probably will find it hard to maintain the intensity needed to burn calories, or use intervals during training.

If cardio is longer than 45 minutes, you will begin burning protein and causing muscle wastage. On the other hand, any less than 20 minutes, you won’t be getting a good aerobic workout or burning enough calories.

At the 20-30 minute mark, the body begins to release all sorts of hormones, such as endorphins and serotonin. These have a euphoric effect on the brain and help keep you away from cravings.

In terms of frequency of training, I would stick with 3-4 days. This amount of cardio balances out well with the amount of weight-training your doing. It burns enough calories without burning you out.

A lot of people do cardio first thing in the morning on an empty stomach. I prefer to eat or drink something before hand to ensure I have stead glucose levels during exercise so I get the most out my session.

Training in the morning is a good idea though, whether it be cardio, weights or anything else. It kicks starts your metabolism, and you burn more calories during the day while you are doing things. I also find it energizes me, and gets my body into a healthy pattern.

There are many types of cardio. Here is a list of your options, followed by some ways to get the most of your training.

In the Gym:

Treadmill
Stationary Bike
Stepper
Rowing machine
Ski Machine
Circuit training
Aerobics

Outdoors:

Running
Mountain Biking
Swimming
Speed Rope
Climbing
Tennis, basketball or other any other sport.


I recommend using intervals when performing cardio. You get the benefits of training both aerobically and an-aerobically at the same time. Alternate between higher and lower intensity, such as jogging, followed by sprinting. Use interval training for 1-2 of your weekly cardio sessions.

You can apply this style of training to any cardio you do. To switch things up, try interval on stationary bike or incline walking.


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

I would recommend following Hugo Rivera’s dieting plan along with the workout. The first week you will loose around 5-8lbs because your body will rid a lot of glycogen and water. Following the first week, I you will be losing around 2-3 lbs a week. Although that doesn’t sound like a lot, if you’re looking to loose 50 lbs, you should achieve this goal in 4-5 months.

Regardless, I wouldn’t recommend loosing more than 2-3 lbs. a week anyway. This way you don’t end up loosing muscle instead of fat. You can use a caliper to see your ratio of fat to muscle loss.

I hope I made you realize in this article that more isn’t always better when it comes to weight loss. If you have every aspect in check – resistance training, cardiovascular activity and stretching – it won’t be long before you start seeing results, and getting that body you’ve always wanted.

I wish you all the best with your weight loss goals. Good Luck!

References:

Hugo’s Rules For Getting Lean In Eight Weeks, Hugo Rivera, Bodybuilding.com Weight Loss Article

[DSM18]

Sorry, it might be easier reading it in a word document.

Here ya go.

[DeathfromBelow]

Research suggests that resistance exercise raises metabolic rate for a longer period of time than aerobic exercise. I do my resistance training followed by 20-30 mins of moderate intensity aerobic exercise 2 to 3 times a week when cutting fat with a low carb low saturated fat diet. Seems to work well for me.

[bigcalves]

A bit too late guys. Due date is Monday night not tuesday afternoon.

[DSM18]

A bit too late guys. Due date is Monday night not tuesday afternoon.

If you look at the top left corner of my thread, it says 26/11.

You guys start one day earlier, finish one day earlier. here we start one day later, and finish one day later because we're one day ahead

[Dallas68]

i rate its in brother

[DSM18]

i rate its in brother

[Noussa72]

[QUOTE=Dallas68;8153521]How much weightlifting should be included in a fat loss program?


My question: You mentioned 20mn after weight training & Training day do 15 minutes cardio. I am confused are we supposed to run before and after weight training or what is exactly the plan?