Fat Loss Weight Training Program

fat loss weight training program

Fat Loss Weight Training Program

If this is the time for you when fat loss is your number one goal then this weight training program is going to make it smooth sailing for you. Just follow for 6 weeks and you will see impressive fat loss results throughout your problem areas including your lower belly, thighs and arms.

What you’re going to get in this workout is a 5 day a week plan which includes 3 days of circuit weight training and 2 days of cardio/core which will focus specifically on getting your metabolism to run at optimal capacity so you can literally see the fat melt away each week.

Of course a healthy diet will be critical to the success of this program so some powerful tips will be included to keep you on track.

Ready for it?

Fat Loss Weight Training Program: Days 1, 3 & 5

10 minutes of jogging at 6.5mph on treadmill
Circuit #1 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Seated cable row (view exercise)
10 reps Pushups with bosu ball (view exercise)
10 reps Dumbbell squats (view exercise)

Circuit #2 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Stability ball back extensions (view exercise)
10 reps Seated lat pulldown (view exercise)
10 reps Front dumbbell raises(view exercise)

Circuit #3 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Seated dumbbell press (view exercise)
10 reps Triceps extensions (view exercise)
10 reps Lunges with dumbbells (view exercise)

10 minutes of elliptical at medium intensity

Fat Loss Weight Training Program: Days 2 & 4

8 minutes of jogging at 6.5mph on treadmill

Circuit #1 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Woodchopper with medicine ball (view exercise)
10 reps Russian twist on stability ball (view exercise)
30 seconds Plank on stability ball (view exercise)

Circuit #2 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
14 reps Ab crunches on stability ball (view exercise)
10 reps Hip raises (view exercise)
30 seconds Mountain climbers (view exercise)

Circuit #3 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
14 reps Lunge and ab twists (view exercise)
10 reps Ab crunches legs raises (view exercise)
10 reps Ab rollout with stability ball (view exercise)

10 minutes of HIIT on treadmill – see my article on High Intensity Interval Training

Fat Loss Weight Training Program: Nutrition Tips

 

Have any questions or feedback about this fat loss weight training program? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


8 Comments

  1. Hello Sam,
     
    Looks like a great workout.  So for the lunges and woodchoppers, are the number of reps for each side or number of reps total?

    Reply
    • Awesome! Yes, they are total number of reps, but if you find that you get conditioned enough quickly you can take it up to 20.

      Reply
  2. Hi, would you recommend this to start off with or the woman workout (beginners)?

    Thanks,

    Gemma

    Reply
    • Would definitely be a good place to start, just take it a week at a time to increase intensity.

      Reply
  3. Hey, I am 145 pounds, and 5″7. i want to loose weight and get to about 130/125. would this help me ? or would you suggest another fat loss weight training program?

    Reply
    • It will absolutely help you!

      Reply
  4. I’m currently on chemo treatment once a week for psoriasis. Can I do this as well as I need to drop 2 dress sizes?? Or what would you recommend?

    Reply
    • I would highly recommend you speak with your doctor about this. Chemo will take quite a toll on your body so you need to be gentle and eat really well.

      Reply

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