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Fat Loss Training
Bodybuilding
Want to lose body fat quickly and keep it off? Stop following those mainstream fitness workouts designed for
your granny. Real fat loss training should build calluses on your hands. Here are eight rules for effective fat loss
training, plus a sample workout plan that puts them all into action.
Warm-Up
Do what you need to do to get warm and ready. Foam rollers, dynamic mobility, and corrective exercises are all
fine here, but don't get carried away with these. Five to ten minutes should be fine for most, unless you're a real
mess. Including a few short sprints, jumps, or medicine ball throws to excite your nervous system is also a good
idea.
Monday
Exercise
Sets Reps Rest
A Deadlift (Dead-Squat Bar, regular or rack) 2-3 3-5 2-3 min.
B1 Dip or Close-Grip Bench Press
5 3-5 1 min.
B2 Weighted Chin-Up
5 3-5 1 min.
C Farmer's Walk*
2-4 30 yd. 2-3 min.
* use Dead-Squat Bar, farmer's walk implements, or heavy dumbbells
Alacate Conditioning (Alactate means you're using the ATP-CP energy system that doesn't produce lactic acid.
This consists of short, intense work that won't cause a burn.) Do this later on in the same day after your weight
workout. Sample options (choose 1):
40-60 Meter Sprint: 5-10 sprints, 90 sec. to 2 min. rest.
Hill or Stadium Sprints (short <40m): 5-10 sprints, 90 sec. to 2 min. rest.
Sledgehammer (hitting a tire): Max number of hits in 10-20 sec., 5-10 rounds, 90 sec. to 2 min. rest.
Prowler Push or Sled Pull (walking or running): 5-12 sets (use a 20 meter course, 1 set = there and back once),
rest 90 sec. to 2 min. between sets.
TuesdayRunning and Shopping/Meal Prep Day
Cross-Field Tempo Runs (Do these if time permits, otherwise, prioritize the meal prep).
How to do them: Find a soccer field. Starting in one corner, sprint diagonally across the field at about 75% of
your max speed to the opposite corner. When you get there, walk across the width of the field to the corner on the
other side. That is one set, repeat for 8-15 sets. This will help improve your conditioning while facilitating
recovery so you're ready for the next day's hard training. If you don't live in Brazil where there are soccer pitches
everywhere, improvise. A park will do. Pick two trees instead of corners.
Wednesday
Exercise
A1 Dumbbell Bench Press or Weighted Push-Up
A2 Kettlebell Swing
A3 1-Arm Dumbbell Row
A4 Prowler Push or Heavy Sled Pull*
Sets Reps
Rest
3-5 8-10
45 sec.
3-5 8-10
45 sec.
3-5 8-10
45 sec.
3-5 30-40 yd. 45-60 sec.
Alactate Conditioning Same idea as what you followed Monday, but you can use a different option than you did
the previous time. For example, if you did 40-60 meter sprints on Monday, do Prowler pushes, stadium sprints, or
sledgehammer.
SaturdayYour Choice and Shopping/Meal Prep Day
You get to pick your poison today:
Option 1Sports
One great option is to play (not watch) an intense physical sport.
Option 2Outdoor recreation
Hike, mountain bike, rock climb, etc. Just make sure it's decently intense.
Option 3Track Star
Do some lactate training as described in Wednesday's workout. You can add a few more sets since you're not
doing resistance training first.
Option 1Strongman Day
Grab some friends and load up your trucks with whatever training gear you have: sleds, Prowlers,
sledgehammers, big tires, kettlebells, farmer's walk implements, etc., and head to a park or field. If you do this
only occasionally, you can plan things on the fly. If you're doing this regularly, write-up a program based on
these guidelines:
1.Move from higher-skilled to lower skilled exercises.
2.Use shorter than 10-second sets for alactate training and sets of 30 seconds to 2 minutes for lactate training.
3.Keep your sessions under an hour in length.
4.Seek weekly progression on your main exercises.
5.Occasionally, try adding a "that was a dumb idea" finisher. This means that one person in the group comes up
with an original idea for the group to try. The goal is to come up with something that won't injure anyone, make
you vomit your protein-rich breakfast, or cause rhabdomyolysis. It should just be something challenging that will
have all of you (including the person who came up with it) saying, "This was a dumb idea." This gives you a
mental challenge so you can learn that maybe you're tougher than you think.
Option 5Beach Muscle Day
If you've done all the other training on the previous days, feel free to enjoy a day of some "pretty" bodybuilding
work.
Exercise
Sets Reps Rest
A1 Standing Dumbbell Press
3 8-10 10 sec.
A2 Side Dumbbell Raise
3 12-15 90 sec.
B1 Barbell or Dumbbell Curl*
3 8-10 10 sec.
B2 Dumbbell Hammer Curl
3 8-10 10 sec.
B3 Barbell or Dumbbell Curl
3 8-10 2 min.
C1 EZ Bar Skull Crusher with Pull-Over* 3 8-10 10 sec.
C2 Weighted Close-Grip Push-Up
3 8-10 10 sec.
C3 EZ Bar Skull Crushers with Pull-Over 3 8-10 2 min.
D Standing Calf Raise
E Suspension Strap Fallout
* These tri-sets are based on Charles Poliquin's method. The third exercise in the tri-set is a return to the first
exercise, only you use less weight when you come back to that exercise.
SundayLight Activity
A brisk walk or leisurely bike ride.