Fat Loss Weight Training Program
Written by Sam · Filed Under Workouts & Training 5,904 views
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 a healthy hearty breakfast – great idea to include oatmeal and a whey protein smoothie with Optimum 100% Natural Whey & blueberries
- Eliminate all sodas from your diet and replace with water, green tea and/or green tea extract like Irwin Naturals Green Tea Fat Metabolizer
- Substitute starchy foods with veggies and fresh fruit
- Eliminate salad dressings and replace with extra virgin olive oil and balsamic vinegar
- Make sure to include a heart healthy omega 3 fish oil like NOW Ultra Omega-3
- Add more fiber to your diet by sprinkling psyillium husk on your salads or in your protein smoothies – Psyllium Husk Powder
- Try a fat loss stack like – Women’s Fat Loss Stack or Men’s Fat Loss Stack
Have any questions or feedback about this fat loss weight training program? Please leave a comment below…
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