AC's fat loss training plan

My training plan for fat loss relies on one key thing… progression. In order to maintain a steady rate of fat loss I must progress the training programme to become more difficult and taxing as the weeks progress. I am currently doing an 8 week diet and have planned a training programme for this.

 

The point of this article is to express the importance of progressing the training. Doing a training programme that remains the same for the entirety of the 8 weeks will lead to plateaus in fat loss. As your body becomes more efficient and at a lower mass you will need to increase the training load in order to carry on achieving the calorie deficit.

 

Here is an example of a progressive training programme.

 

 

Training plan –

 

Weekly breakdown

 

Week 1+ 2

 

Mon – Chest + abs

Tuesday – Back + biceps

Wednesday – Abs + 1 hour cardio

Thursday – Legs

Friday – Shoulders + Triceps

Saturday – off

Sunday – 1 hour cardio

 

Week 3 + 4

 

Additional 1 hour cardio – 15 mins added to each evening weights workout

 

Week 5 + 6

 

2 x morning sessions added:

 

Morning session 1:

30 minute run

30 minute bike

 

Morning session 2:

Abs workout

30 minute bike

 

week 7 + 8

 

Evaluate and add more cardio if needed.

 

Workout breakdown

 

Chest:

 

Bench press 5 x 1-5 reps

Incline DB press – 3 x 3-6 reps

Cable chest press – 3 x 12 reps

Incline flyes – 3 x 8-10 reps

Press up circuit

 

Abs:

 

Medicine ball twists – 3 x 20 reps

Leg raises – 3 x 15 reps

Weighted plank – 3 x 1 minute

 

Back –

 

Deadlift – 5 x 1 – 5 reps

Underhand barbell row – 3 x 6-10 reps

T bar row – 3 x 8-10 reps

Lat pull down – 3 – 12 reps

 

Biceps –

 

Standing EZ bar curl – 3 x 6-10 reps

Seated dumbbell curl – 3 x 8-10 reps

Standing straight bar curls – 3 x to failure

Dumbbell hammer curls – 3 x 6-10 reps

 

Legs –

 

Smith machine squats – 5 x 1 – 10 reps

Plate loaded leg press – 3 mega sets

Leg extensions – 3 x mega sets

Kneeling plyo jumps – 3 x 10

Walking lunges – to failure

 

Shoulders –

 

Seated smith machine press – 3 x 3-6 reps

Seated dumbbell press – 3 x 6-8 reps

Lat raises – 3 x 12 reps

Front raise / press – 3 x 24 reps

 

Triceps –

 

Close grip bench press – 3 x 6-10 reps

Overhead dumbbell extension – 3 x 6-10 reps

Cable pushdowns – 5 x to failure

So as you can see, more cardio is added each week in order to maintain or increase the calorie deficit.

 

So give it a go and plan your diet in progressive stages. Assess and make adjustments as you need to along the way.

 

-AC-

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