Intermediate Workout for Fat Loss
A lot of workout plans out there focus on beginners, so I thought I’d offer up something for those who are past the beginner stage but not quite advanced.
How do you know if you’re at the intermediate level? The biggest indicator is probably how long you’ve been working out and what kind of equipment you’re used to. If you feel like you’re past the basic stationary gym equipment, or if you’re already used to using dumbbells and cables, you’re probably intermediate.
Another good indicator is if you can do 4 full pushups or 1 full pull-up. Being able to tackle exercises that use your body weight like this means you’re probably past the beginner level. And as for advanced, you probably already know if you’re there.
Either way, this intermediate workout is fantastic for quick and easy fat loss. It’s a full-body workout that can be completed at the gym or easily at home with just a pull-up bar and a few free weights.
If you’re trying to lose weight and burn fat, this total body workout will help you increase your resting metabolic rate and shed the pounds. Doing cardio is important for fat loss, but resistance training is just as important. Adding muscle mass means you’ll burn more calories and fat over the long run, because muscle mass has a direct impact on your metabolism (even when you’re in a resting state).
And don’t worry about bulking up. This total body workout is aimed specifically at burning fat and building lean muscle mass. You’d have to focus a lot more on each muscle group to really pack on the muscle.
So let’s get to it…
Intermediate Fat Loss Workout
This workout should be done 3 days a week for optimal results. A Monday-Wednesday-Friday schedule would be ideal, but do what works best for you. Just make sure you always take at least one day’s rest in between workouts.
For all exercises, aim for 3 sets of 12-15 reps each. Modify as you need, but this is a good starting point. Start with about 30 seconds of rest between sets. You will know you are using the right weight since the last rep should be almost impossible to complete.
- Ab Crunches with Legs Raised (view image)
- Lat Pullups (view image)
- Dumbbell Rows (view image)
- Pushups (view image)
- Dumbbell Flyes (view image)
- Dumbbell Lunges (view image)
- Standing Dumbbell Curls (view image)
- Squats with Dumbbells (view image)
- Tricep Extensions (view image)
- Dumbbell Press (view image)
You’ll notice that this workout is designed to hit all of the major muscle groups. It’s a great way to move past that beginner level and challenge your body in new ways. It will also help jump start your metabolism and get you burning more fat!
Make sure you follow up this workout with a good quality protein shake. Without a doubt a couple that are nice and creamy smooth without the calories are Gaspari Nutrition Myofusion or Optimum 100% Casein Protein, two of the best-selling products on the market.
Another great product that will help you take things to the next level is Scivation Xtend. It’s an amino acid blend that will aid in muscle repair and recovery, and will help you see results fast! If you find your fat loss efforts are still a challenge, you might also want to consider a Basic Fat Loss Stack to catapult you to the next level, a good investment after you look in the mirror and smile at the results.
Have any questions or feedback about this intermediate workout for fat loss? Please leave a comment below…
How long do you commit to this workout to see results-Female, 24, 165lbs
6 weeks would be a good time frame!