Burn unwanted fat with this new 8-week workout program. This fat loss workout uses tactics to maximize fat loss while preserving muscle.
Workout Description:
Want to lose a few pounds before summer, an event, or just get healthier?
Look no further, because we’ve taken care of that.
The workout in this article was designed to get you closer to where you want to be in the next 8 weeks.
And while you’ll have to commit to eating healthier, sleeping better, and doing every workout on every workout day, you’re guaranteed to love the end results.
So, study directly to research a bit extra approximately the exercise program. If you want to give it a try, we’ll also give you some diet tips to steer you in the right direction.
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Fat burning exercise program:
The main goal of the Fat Burner program is to create a permanent state in which you burn fat. To do this, you’ll have to build lean muscle mass if you haven’t already built a foundation for it. And if you already have, the goal is to maintain lean muscle mass while you shred.
The workouts below are designed to do just that.
The “fat burner” follows a training protocol for bench press, pulling, and legs and works on a 3 day/1 day break pattern. Thus, this program is best suited for those who have the flexibility to choose days they can come to the gym.
The range of reps is mostly moderate, so you can use moderate resistance to promote muscle growth and preservation.
Rest periods in each workout should be no more than 45 seconds. This pace will allow you to have enough time between sets to recover, as well as provide a fast pace to improve cardiovascular function.
There are also recommended cardio workouts that can be performed immediately after the last set of each workout. Cardio can also be done at other times of the day, if that suits your schedule better.
However, if you have to choose between cardio and strength training due to time constraints, always choose strength training for the next 8 weeks.
Day 1: Fat-burning workout
Exercises Repetition sets:
Dumbbell Bench Press 4 8-12
Rope strokes 3 12-15
Incline bench press 4 6-8
Overhead press 4 8-12
Side curls 3 12-15
French press 3 10-12
Skull curl 3 12-15
Exercise ball crunch 4 20-25
Leg raises 4 10-15
*Cardio: 15 minutes of HIIT on cardio machines of choice. Do 20-second intervals with a full load and 10-second rest/recovery.
Day 2: Fat Loss Pull-Ups Workout
Exercise Repetition Sets:
Deadlifts 4 10-12
Crossbar pull-ups 4 10-12
One-arm dumbbell pull-ups 4 10
Narrow grip pull-ups 3 12-15
Face pull 3 15-20
Rope curl 3 10-12
Hammer curl 3 12-15
Machine crunch 3 15-20
Machine oblique crunch 3 12-15 each
*Cardio: Perform 30-45 minutes of low-intensity cardio on your chosen cardio machine. Try to vary your cardio machine choices each time you do this workout.
Day 3: Fat loss leg workout
Exercises Repetition Sets:
Squat or bench press 5 8-12
Leg press 4 15
Rear lunge 3 12-15
Dumbbell squat 3 10-12
Leg curls 3 10-15
Shin squat 3 20-25
Calf raise 3 15-20
Barbell bar 3 1 min
Weight extension 3 8
*Cardio: Run 1.5 miles either on a treadmill or outdoors at a challenging (but not prohibitive) pace.
Alternate squats and bench press each week.
Day 4: Rest
On day 4, take a day off from the gym. If you wish, you can do some form of active recovery, such as a low-intensity outdoor walk or a yoga class.
On day 5, you will resume your workout, starting with the push-up workout of day 1. This creates a “3 days on, 1 day off” cycle. Some days you will have to go to the gym 5 days a week and other days 6 days a week.
Fat Burner Diet Tips:
Now that we’ve covered the workout itself, let’s discuss some nutrition tips that will help you have the most success with your Fat Burner workout.
I’m not going to prescribe a specific form of nutrition for you. If you decide to go on a carbohydrate cycle, intermittent fasting or keto, it’s up to you. Many programs go this route, but in my experience, any diet can work when it comes to fat loss.
Not only that, but diets can be very individualized. Writing a recommended intermittent fasting diet of 2500 calories will not help someone who works full time and needs 3300 calories to lose fat without losing muscle mass.
I would suggest finding out how many calories you need to consume to maintain your current weight. You can find this out with our bmr calculator.
You should then eat at a deficit to promote fat loss. You can do this by subtracting ~500 calories from your individual need.
Once you know how many calories you need for fat loss, it is important to consider protein intake. To maintain muscle during the fat loss phase, it is generally recommended that you consume 1 g of protein per pound of body weight (or target body weight). Thus, for a 220-pound guy trying to lose fat, you need to consume 200-220 g of protein per day.
Other macronutrients don’t matter as much when it comes to muscle preservation and fat loss. To fuel your workouts, you might want to consider consuming 2.2-2.5 g of carbohydrates per pound of body weight. And to maximize hormone production, you may want to consume 0.4-0.5 g of fats per pound of body weight.
Ultimately, however, fat loss and muscle preservation comes down to whether or not you eat a deficit diet and consume enough lean protein.
When it comes to food choices, I always recommend sticking to whole food sources. These include lean meats, fish, poultry, whole grains, fruits and vegetables, nuts and seeds, and low-fat dairy products,
Conclusion:
The Fat Burner workout is designed to help you lose fat and maintain muscle mass.
It works best when combined with a healthy diet in which you experience a small calorie deficit. Providing at least 7-9 hours of sleep each night will also help with the end results.
If you have questions about the program that were not covered in the article, please leave a comment below.
