**add 5-10lb to the weight used the week prior
*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
#FAT LOSS WORKOUT PLAN MALE AT HOME FULL#
Make sure to check the table for the suggested timeframe for the following week(s).Įdgar Artiga Workout A: Full Body Exercise Number Once your timer beeps, you’re done that circuit for that workout. Go back and forth between these paired exercises with as little rest as possible. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. With 5 reps “left in the tank,” you’ll be able to move to the pair exercise with little to no rest. In this workout, you’ll only be performing 5 reps. Set your timer for the number of minutes (X) recommended and choose a weight you can perform 10 repetitions with. What does “5 reps/L/R (10RM) for X-min” mean? Over the 6-weeks, your fat loss workout program will look like this: So, to lose fat as much as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off. But in order to lose weight, build muscle, increase muscular strength, and improve your cardio fitness you’re going to have to start putting some effort into your weight loss goals.
You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step through caloric deficit. To maximally reduce your body fat percent, you’re going to have to start in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight.Įnter the 6-Week Fat Loss Workout Program. Even though spot training doesn’t exist, there are plenty of exercises you can do that will help eliminate and burn that stubborn fat all over.Any successful fat loss workout program is going to take you out of your comfort zone, both in the gym and in the kitchen. Spot training or reduction, as it is commonly referred to, is the myth that you can workout one portion of the body to lose the fat in that spot. Unfortunately, there is no way to train that helps us lose one type of fat over the other, or to target a particular area on your body to reduce. Having too many of these fat deposits can smother our lungs, heart, and liver, causing unnecessary pressure and inflammation to these vital organs. Visceral fat, commonly generalized as belly fat, sits along our organs, and can be hazardous to our health. This added weight sits just below our skin. Adipose fat is the kind of fat we think of when we’re focusing on cutting for aesthetic purposes. There are two kinds of fat on the body- adipose and visceral fat.
Losing excess fat can help you more than just in the vanity department. Yes, we do need some fat stores for energy, but having too much can cause adverse effects on your overall health. You'll probably be healthiest when you're up and active, doing movements that burn through excess fat. Whether you're trying to bulk out of your t-shirts, hit a mile run PR, or fit into your old favorite pair of jeans, your overall health is the common denominator in all things fitness. THERE'S ALWAYS A reason to get your body moving, be it bettering your physical aesthetic, gaining strength, or increasing athleticism.
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