I’m gonna cut straight to the chase…
This post is for those of you looking to lose weight, it involves both an exercise and diet strategy. If you’re interested in learning more please continue reading…
Step 1: Measurements
The first thing you are going to do is take your weight and body measurements.
This program is going to last for 12 weeks, so you need to record your weight every Monday for the next 12 weeks, e.g:
- Monday 1st December: weight = 13 stone 5lbs
- Monday 8th December: weight = 13 stone 2lbs
- Monday 15th December: weight = 13 stone
- Etc, etc
Alongside your weight i’d like you to get a tape measure and take some body measurements:
Just like taking your weight, also take your measurements 1x per week. By doing this you can assess your progress each week and make changes where necessary (I will explain when and how to make changes later on in this post.
Step 2: Diet
In terms of your diet I would like you to track all of your calories using the app ‘my fitness pal’
For Men I want you to start at 2,500 calories per day
For Women I want you to start at 2,000 calories per day
Step 3: Exercise
Before each workout make-sure to spend at least 10 minutes warming up. I would recommend at least 5 minutes of low intensity cardio on either a cross trainer or rowing machine, followed by 5 minutes of dynamic stretches.
You will train 4x per week, each workout will focus on a slightly different component of fitness…
1) Strength Workout:
- Trap Bar Deadlift – 3 sets x 3-5 reps
- Wide grip pull up – 3 sets x 3-5 reps
- Back squats – 3 sets x 3-5 reps
- Flat bench press – 3 sets x 3-5 reps
*Rest 2-3 minutes between each set
2) Hypertrophy Workout:
- Seated cable row – 3 sets x 10-15 reps
- Chest press machine – 3 sets x 10-15 reps
- Shoulder press machine – 3 sets x 10-15 reps
- Leg extension – 3 sets x 10-15 reps
- Cable bicep curl – 3 sets x 10-15 reps
- Tricep push down – 3 sets x 10-15 reps
- Seated or lying leg curl machine – 3 sets x 10-15 reps
- Crunches – 3 sets x 20-25 reps
*Rest 60s between each set
*Take 3s on the eccentric (lowering phase) of each repetition.
3) Conditioning Workout:
- 200m on the rowing machine
- Squat jumps x 10 reps
- DB clean & press x 10 reps
- Alternating lunges x 10 reps
- Burpees x 10 reps
*Complete each exercise one after the other with no rest, once you’ve completed a round (all 5 exercises) rest for 60s then go again. Your aim is to complete 3-5 full rounds – depending on your level of fitness.
4) Cardio Workout:
- 20s sprint on the fitness bike, followed by 40s of slow recovery cycling. Repeat this 10x totalling… 10 minutes.
- 20 minutes on the cross trainer (medium intensity 50-60% maximum effort) – aim is to burn fuel without totally killing yourself!
- 1,000 meters on the rowing machine – again aim here is to work at about 50-60% of maximum effort, you should still be able to hold a conversation.
Here’s how you would structure your program throughout the week…
- Monday – Hypertrophy Workout
- Tuesday – Rest
- Wednesday – Strength Workout
- Thursday – Rest
- Friday – Conditioning Workout
- Saturday – Cardio Workout
- Sunday – Rest
Step 4: When and How To Implement Changes
So now you have your starting measurements, weight, calorie target and exercise program ready…now what?
Well obviously it’s time to put it all into action!
You will likely need to make changes throughout the 12 weeks. What you need to do is asses each week whether or not you are losing weight, inches, etc
If you don’t then I would recommend lowering your calories by 100 each week. Let’s say for example…
Week 1 – Starting calories are 2,500 calories per day, you exercised 4x but your weight went up or stayed the same. If this is the case then reduce your calories by 100, so next week you would have 2,400 calories per day. Continue to re-asses each week. If you are still not losing weight then lower calories by another 100, so you would now be eating 2,300 calories per day, etc, etc – continue on this path until you start to lose weight.
For men I wouldn’t recommend going below 1,500 calories and for women 1,200 calories.
If you are consistently losing weight eating 2,500 calories per day then stay with this number – you may actually want to try and increase your calories to see if you can continue losing weight on more calories – but that’s a topic for a different day!
Of course you could go straight in on the lower end of the calories (1,200 cals per day) and you will likely lose more weight but at the same time you will have much less energy, your training will suffer and you will be more likely to binge eat, yo-yo diet, etc.
Make small and sustainable changes and assess along the way.
If you have any questions please give me a shout at firstname.lastname@example.org
Thanks for reading,
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