The No-Brainer Fat Loss 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 Shoulder Press (view exercise)
Circuit #3 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Chest 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 Stair climbers (view exercise)
Circuit #3 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
14 reps Lateral Raise Twist (view exercise)
10 reps Lower Ab Bicycle Crunch (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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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
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?
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.
Hi, would you recommend this to start off with or the woman workout (beginners)?
Thanks,
Gemma
Would definitely be a good place to start, just take it a week at a time to increase intensity.
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?
It will absolutely help you!
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?
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.
I really enjoyed this article. I like the fact that you show how to do the exercises described. I haven’t seen that on other websites. Sindyp had commented that she is on chemotherapy. I would concern myself with getting better rather than focusing on losing weight. Chemotherapy really takes a toll on the body. I know this comment was written a couple of years ago but I still would stress to anyone whom is going through something as serious as chemo would focus getting through that then focus on maintaining their weight.