Fat Loss Workout

3 min read
Fat loss diet plan Fat Loss Workout

Fat loss diet plan Fat Loss Workout

Fat Loss Workout The pattern of exercise in this Fat Loss Workout program is to build muscle as much as possible by using uniform weight training with repetitions of 10-12 and combined with constant cardio training to maintain a heart rate of 65% -70% of the MHR (Maximal Heart Rate).

Try more or less in 1 training session, large muscles (chest, back, shoulders, legs) get 9-12 sets of core and small muscles (arms, abdomen, and calves) get 6-8 core sets. Then sort to train large muscles first and then small muscles.

This program should be done 4-5x a week so that the body’s metabolism becomes active and fat burning can run smoothly.

Examples of training patterns

MONDAY

CHEST Fat Loss Workout

Flat Barbell Press 4 sets x 10-12 reps

  • The sleeping position is parallel to the bench press.
  • Both feet flat on the floor.
  • Flatback with bench, no gap.
  • Position the arms holding the Dumbbell straight in front of the chest.
  • Lower the dumbbell until your elbows are parallel to your shoulders with your vertical forearm position.
  • Inhale when lowering the load and exhale while raising the load.

Incline Barbell Press 3 sets x 10-12 reps

Dumbbell Flies 4 sets x 10 – 12 reps

Cable Crossover 3 sets of 10-12 reps

ABDOMINAL

CARDIO

  • Treadmill (brisk walking) 20-30 minutes

TUESDAY

BACK

ABDOMINAL

CARDIO

  • Treadmill (brisk walking) 20-30 minutes

WEDNESDAY OFF

THURSDAY

SHOULDER

ABDOMINAL

CARDIO

  • Treadmill (brisk walking) 20-30 minutes

FRIDAY

LEGS

ABDOMINAL

SATURDAY

ARMS

TRICEPS

BICEPS

ABDOMINAL

CARDIO

  • Treadmill (brisk walking) 20-30 minutes

WEEK OFF

Note:

  • The training schedule can be adjusted to your time.
  • Try a week of weight training at least 3x a week.
  • The correct sequence is weight training first and then cardio training to optimize fat burning.
  • How to calculate the Maximal Heart Rate (MHR) = (220-Age). The fat-burning zone is at 65% – 70% of MHR. So, the recommended heart rate to burn fat when practicing cardio is (220-Age) x 65%.
  • Training schedules and days can be adjusted according to the time available.
  • Failure is the last maximum reps that can be lifted with a good form.
  • Note that the break between sets is 1 minute.
  • Treadmill exercise to enter the fat-burning zone can be done with continuous techniques that are brisk walking for 20 minutes constantly, or with the zig-zag method, which is 2 minutes brisk walking and 1 minute running, carried out for 20 minutes.

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