So it’s that time of year when we trade in our summer clothes for jackets, jerseys and scarves. But just because its winter, it doesn’t mean that it’s time to slack off with your diet and training. Yes, you can temporarily hide that winter weight under layers of clothing, but before you know it, it is going to be spring time; and you know what that means, it’s time for cocktails, braais and pool parties.


With our typical South African winter being no more than three months long, we don’t have time to laze about under the covers, not if you want that summertime six pack that is. To help you get shredded in time for spring, we have put together the Ultimate 12 Week Winter Weight Loss plan which is designed to help you tighten, tone and get that HD body you’ve been after. As the old saying goes “summer bodies are created in winter”.


NUTRITION


When it comes to weight loss, two mantras you should be living by is “fitness is 80% diet and 20% training” and “you can’t out-train a bad diet”. No matter how hard you train, no matter how many hours you put in at the gym, you will never truly build an awe-inspiring physique if you do not eat correctly. In order to lose weight, you need to cut out all the rubbish processed foods, decrease calorie intake and start eating natural whole foods with the correct ratio of protein, carbs and fats.


CALORIE REQUIREMENTS

The first thing we need to consider when looking to lose fat weight is calorie consumption. Calories from food provide the body with the necessary energy to fuel typical bodily processes and daily activity. When we lower our calorie intake, the body will start to look to find energy from other places rather than from food. When this happens, your body will start to break down, or catabolise, either fat, muscle mass or both in order to provide the body with the fuel it needs. Obviously we want to maintain as much muscle mass as possible when losing fat weight. It is for this reason that we must not drop our calorie intake drastically, but rather by small increments at a time. That way the body will utilise fat mass to provide energy rather than muscle mass. An acceptable decrease in calories should be no more than 500 calories per day in order to lose weight at a safe rate while still maintaining muscle mass.


MACRONUTRIENT RATIO

When it comes to weight loss, there is no ideal macronutrient ratio as each person’s genetic make-up is very different. Because of this, finding out what works for you may take a bit of time and experimentation. With that said, according to research, one of the most successful broad spectrum macronutrient ratios is 50:35:10. That means you will consume 50% of your calories from protein, 35% from fat and 15% from carbohydrates. A diet with macronutrients in this ratio is typically referred to as a high protein, low carb diet. It is with these ratios that we have designed our weight loss nutrition plan.


FACTORS THAT INFLUENCE MACRONUTRIENT QUANTITY

There are a number of factors that we need to take into consideration when designing a solid weight loss diet. These include age, height, weight, activity level and goal (which in this case is losing fat weight). With these factors, we can calculate how many calories we need to consume in order to lose weight. Lucky for you, we have done the math in order to simplify things so you don’t have to worry about calculating, or miscalculating, your diet and can instead focus on losing that unwanted fat weight.


EATING FOR YOUR GOAL WEIGHT

When you are trying to lose weight, you need to ensure that you create a deficit in your calorie intake. While there are numerable methods to calculate how many calories you should be consuming to lose weight, my favourite means it to eat for goal weight. For example, if you weigh 65kgs and you want to weigh 57kgs, then consume the calories required for this weight. As you get closer to your goal weight, re-evaluate your calorie requirements to decide whether 57kgs is still your goal or if you want to lose slightly more; and then re-adjust accordingly.


SUPPLEMENTATION


Now that we have nutrition on point, it is time to have a look at some of the supplements we could potentially use to assist in our weight loss efforts. When it comes to fat loss, there are a few supplements which you should consider. Here are my top 5.


WHEY PROTEIN


No matter what your fitness goal, whey protein should be a staple in your supplement arsenal. It not only helps you to achieve your daily protein requirements but it also assists with the maintenance and repair of muscle, especially when you are on a low calorie diet.


CHECK OUT OUR SUGGESTED WHEY


BioTech USA Hydro Whey Zero

Hydrolysed whey protein isolate (WPH) is a pre-digested and partially hydrolysed protein powder. During hydrolysation, special enzymes are used to break down protein chains to shorter peptides, which results in a faster digestion and absorption of the given formula. Highly hydrolysed proteins are even less allergenic than other proteins, and are therefore frequently used in protein supplements and nutritional formulas produced for medical purposes.



FAT BURNERS


Everyone expects fat burners to be a magic little pill which miraculously melts fat, however, while they are not magic, fat burners definitely help to speed up the rate of fat loss which means that your diet duration will be shortened; and I mean, who wouldn’t want to spend less time dieting and more time looking great?


CHECK OUT OUR SUGGESTED FAT BURNER


Chronicle Nutrition LipoSwitch & LipoActivator

SWITCH TO MORE ENERGY + SWITCH TO MORE FAT BURNING
By using correct doses of caffeine and green tea LipoSwitch has been designed to release fat from cells, which can be utilized as energy throughout the day..





OMEGA 3 FATTY ACIDS


Another supplement which is important to supplement with no matter your fitness goal is omega 3. In the typical South African diet we tend to neglect this essential fat and therefore need to supplement with it to fill nutritional gaps. When it comes to weight loss, it is believed that omega 3 improves the flow of blood to the muscles during exercise and helps to stimulate enzymes which transport fat to where it can be used up for energy.



CHECK OUT OUR SUGGESTED OMEGA


SNP Omega 3

SNP Omega 3 softgels are high in EPA (eicosapentaenoic) and DHA (docosahexaenoic) fatty acids.Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease.Omega-3 fatty acids may help to lower blood pressure, reduce blood triglycerides.





VITAMIN & MINERALS


When you are a fat loss diet, chances are that you will not be feeding your body the nutrients it requires to fuel day to day processes. If you have any gaps in your nutrition, you may actually inhibit your body’s ability to lose weight while maintaining muscle mass. So make sure that you are supplementing with a quality vitamin and mineral supplement.


CHECK OUT OUR SUGGESTED SUPPORT SUPPLEMENT


3D Nutrition Daily Support Pak [30 Packs] + Free Tee!

Micronutrients play a vital role in metabolic processes occurring within the body, and the deficit of even one of these nutrients results in the sudden halting of optimal performance. Daily Support Pak includes all the critical nutrients you need in the most scientifically supported doses, to ensure that your body is the ultimate performance machine.




The Ultimate 12 Week Winter Weight Loss Program


THE DIET


50kgs
60kgs

MEAL 1

  • 2 strips lean Bacon
  • 2 Eggs
  • 2 Slices fried tomato
  • 80g fried mushrooms
  • 1 Serving Omega 3
  • 1 Serving multi-vitamin
  • 2 1/2 strips lean Bacon
  • 3 Eggs
  • 2 Slices fried tomato
  • 100g fried mushrooms
  • 1 Serving Omega 3
  • 1 Serving multi-vitamin

MEAL 2

  • 80g Cottage Cheese
  • 120g Cucumber
  • 100g Cottage Cheese
  • 150g Cucumber

MEAL 3

  • 100g Chicken Breast
  • 150g Mixed vegetable salad
  • 20g cashew nuts
  • 1 Serving omega 3
  • 115g Chicken Breast
  • 180g Mixed vegetable salad
  • 25g cashew nuts
  • 1 Serving omega 3

MEAL 4

  • 1 Small green apple
  • 15g Almonds
  • 1 Small green apple
  • 20g Almonds

MEAL 5

  • 100g Hake fillets
  • 150g Mixed veg (mostly green)
  • 1 teaspoon flax seed oil
  • 120g Hake fillets
  • 150g Mixed veg (mostly green)
  • 2 teaspoons flax seed oil

PRE-SLEEP

  • ½ Serving whey protein
  • 15g Peanut butter
  • ½ Serving whey protein
  • 15g Peanut butter

PRE-WORKOUT

  • 1/2 Serving whey protein
  • 1 Serving fat burner
  • 1 Serving whey protein
  • 1 Serving fat burner

POST-WORKOUT

  • 1 Serving whey protein
  • 1 Serving whey protein



70kgs
80kgs

MEAL 1

  • 3 strips lean Bacon
  • 3 Eggs
  • 3 Slices fried tomato
  • 120g fried mushrooms
  • 1 Serving Omega 3
  • 1 Serving multi-vitamin
  • 4 strips lean Bacon
  • 4 Eggs
  • 3 Slices fried tomato
  • 120g fried mushrooms
  • 1 Serving Omega 3
  • 1 Serving multi-vitamin

MEAL 2

  • 120g Cottage Cheese
  • 150g Cucumber
  • 120g Cottage Cheese
  • 150g Cucumber

MEAL 3

  • 130g Chicken Breast
  • 200g Mixed vegetable salad
  • 30g cashew nuts
  • 1 Serving omega 3
  • 150g Chicken Breast
  • 200g Mixed vegetable salad
  • 35g cashew nuts
  • 1 Serving omega 3

MEAL 4

  • 1 Medium green apple
  • 25g Almonds
  • 1 Large green apple
  • 30g Almonds

MEAL 5

  • 140g Hake fillets
  • 180g Mixed veg (mostly green)
  • 2 teaspoons flax seed oil
  • 160g Hake fillets
  • 200g Mixed veg (mostly green)
  • 2 teaspoons flax seed oil

PRE-SLEEP

  • 1 Serving whey protein
  • 20g Peanut butter
  • 1 Serving whey protein
  • 20g Peanut butter

PRE-WORKOUT

  • 1 Serving whey protein
  • 1 Serving fat burner
  • 1 Serving whey protein
  • 1 Serving fat burner

POST-WORKOUT

  • 1 Serving whey protein
  • 2 Serving whey protein

*NB
–     Please note that when frying you must not use any oils, only non-stick spray. 
–     You can use lemon juice and hot sauce when cooking but no other sauces as they generally contain a high quantity of sugar.

  • You can use all herbs and spices to flavours food.
  • If you do not like hake, you can swap it out with salmon, tuna, chicken breasts or turkey breasts.



TRAINING


Before we get into the training program, let us run through a few of the techniques that we have included and why.


EXERCISE SELECTION

By mainly focussing on multi-joint compound lifts, you will be able to enhance metabolic rate, improve body composition and still take full advantage of the positive hormonal changes related to heavy weight training.


SET AND REP RANGES

It is often believed that by increasing reps and decreasing weight, you can train to create more muscle definition. However, visible muscle definition comes from building sufficient lean muscle mass and by dropping body fat percentage. That is why we are still going to keep rep ranges relatively low and weight medium to heavy.


FAT LOSS: 8-15 REPS

  • Total number of sets for all exercises: 12-16 sets


REST PERIODS

Because the aim of weight loss workouts is to burn calories, we are going to keep rest periods as short as possible. These will typically be between 30 and 90 seconds but may vary as the intensity of the training progresses.


ACTIVE RESTS

Active rest is a principle where instead of remaining inactive after a set, you are either stretching or performing a cardio-based exercise which does not specifically target the muscle you are training. For the purpose of weight loss, we are going to use cardio-based exercises in between sets. For example, after doing a bench press, you are doing a set of jumping jacks. By doing this, you will not only keep your heart rate up and burn more calories but you will also give the muscle group worked time to recover.


The Ultimate 12 Week Winter Weight Loss Program



THE WORKOUT


The Ultimate Fat Loss workout has been designed using the above techniques in order to help maximise results. The workout consists of 5 training days per week and grows in intensity as the week’s progress. With such intense training, it is advised to not train more than 5 times per week as you will risk over-training and potentially stifle results rather than maximising them. 


With each weight training exercise you will perform a cardio-based active rest exercise. Once you have completed these you can have an inactive rest as prescribed under “Rest” in the table below.


  • S/S – super set
  • MHR – maximum heart rate



WEEK 1 & 2



DAY 1 – CHEST & ABS


Exercise
Sets
Reps
Rest
Bench Press
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Rope (20 sec)
3
15, 12, 10
25 sec
Incline Dumbbell Press
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Jacks (20 sec)
3
15, 12, 10
25 sec
Cable Crossovers (Handles in top position)
3
15, 12, 10
25 sec
SUPER SET
3
15, 15, 15
25 sec
High Knees (20 Sec)
3
15, 15, 15
25 sec
Decline Sit Ups
3
15, 15, 15
25 sec
SUPER SET
3
15, 15, 15
25 sec
Burpees (10 off)
3
15, 15, 15
25 sec
Lying Leg Raises
3
15, 15, 15
25 sec
SUPER SET
3
12, 12, 12
25 sec
Step Ups on Bench – Alternating legs (20 sec)
3
12, 12, 12
25 sec
Cardio – Incline walk at 50-60% of MHR
15 min



DAY2 – BICEPS & TRICEPS


Exercise
Sets
Reps
Rest
Standing Barbell Curl
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Running Plank (20 sec)
3
15, 12, 10
25 sec
Alternating Dumbbell Curl
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Squats (20 sec)
3
15, 12, 10
25 sec
Cable Curls (With rope)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Lunges (20 sec)
3
15, 12, 10
25 sec
Lying Tricep Extension (EZ Bar)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jog on spot (20 sec)
3
15, 12, 10
25 sec
Seated Tricep Extension (Dumbbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Rope (20 sec)
3
15, 12, 10
25 sec
Cable Pressdowns (With rope)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Wood Choppers (20 sec)
3
15, 12, 10
25 sec
Cardio – Cross Trainer at 50-60% of MHR
15 min



DAY3 – LEGS & CALVES


Exercise
Sets
Reps
Rest
Barbell Squats
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Kettlebell Swings (20 sec)
3
15, 12, 10
25 sec
Walking Lunges (Kettlebells)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Battle Ropes (20 sec)
3
15, 12, 10
25 sec
Leg Extensions
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Push Ups (20 sec)
3
15, 12, 10
25 sec
Leg Curls
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Plank (20 sec hold)
3
15, 12, 10
25 sec
Standing Calf raises
3
15, 12, 10
25 sec
SUPER SET
3
20, 15, 12
25 sec
Side plank – Alternate sides (15 sec hold each side)
3
20, 15, 12
25 sec
Seated Calf Raises
3
20, 15, 12
25 sec
SUPER SET
3
20, 15, 12
25 sec
Calve Stretches
3
20, 15, 12
25 sec
Cardio – Light Cycle at 50-60% of MHR
15 min



DAY4 – SHOULDERS & ABS


Exercise
Sets
Reps
Rest
Shoulder Press (Machine)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Step Ups on Bench – Alternating legs (20 sec)      
Side Lateral Raise (Dumbbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Burpees (10 off)      
Front Raises (Weight plate)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
High Knees (20 Sec)      
Bent-Over Lateral Raise
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Jacks
3
15, 12, 10
25 sec
Oblique Crunches
3
15, 12, 10
25 sec
SUPER SET
3
15, 15, 15
25 sec
Jump Rope (20 sec)      
Reverse Crunches
3
15, 15, 15
25 sec
SUPER SET
3
15, 15, 15
25 sec
Wall balls – medicine ball (20 sec)      
Cardio – Stepper at 50-60% of MHR
15 min



DAY5 – BACK


Exercise
Sets
Reps
Rest
Wide-Grip Lat Pulldowns
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Wood Choppers (20 sec)      
Seated Row (narrow grip)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Rope (20 sec)      
Bent-Over Rows (Dumbbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jog on spot (20 sec)      
Deadlifts (Barbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Lunges (20 sec)      
Face Pulls (High cable with rope)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Squats (20 sec)      
Cardio – Incline walk at 50-60% of MHR
15 min



WEEK 3 & 4


DAY1 – BACK


Exercise
Sets
Reps
Rest
Face Pulls (High cable with rope)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Squats (20 sec)
Deadlifts (Barbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Lunges (20 sec)
Bent-Over Rows (Dumbbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jog on spot (20 sec)
Seated Row (narrow grip)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Rope (20 sec)
Wide-Grip Lat Pulldowns
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Wood Choppers (20 sec)
Cardio – Incline walk at 50-60% of MHR
15 min



DAY2 – SHOULDERS & ABS


Exercise
Sets
Reps
Rest
Bent-Over Lateral Raise
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Jacks
3
15, 12, 10
25 sec
Front Raises (Weight plate)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
High Knees (20 Sec)
3
15, 12, 10
25 sec
Side Lateral Raise (Dumbbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Burpees (10 off)
3
15, 12, 10
25 sec
Shoulder Press (Machine)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Step Ups on Bench – Alternating legs (20 sec)
3
15, 12, 10
25 sec
Reverse Crunches
3
15, 12, 10
25 sec
SUPER SET
3
15, 15, 15
25 sec
Wall balls – medicine ball (20 sec)
Oblique Crunches
3
15, 12, 10
25 sec
SUPER SET
3
15, 15, 15
25 sec
Jump Rope (20 sec)
Cardio – Stepper at 50-60% of MHR
15 min



DAY3 – LEGS & CALVES


Exercise
Sets
Reps
Rest
Seated Calf Raises
3
20, 15, 12
25 sec
SUPER SET
3
20, 15, 12
25 sec
Calve Stretches
3
20, 15, 12
25 sec
Standing Calf raises
3
20, 15, 12
25 sec
SUPER SET
3
20, 15, 12
25 sec
Side plank – Alternate sides (15 sec hold each side)
3
20, 15, 12
25 sec
Leg Curls
3
20, 15, 12
25 sec
SUPER SET
3
15, 12, 10
25 sec
Plank (20 sec hold)
3
20, 15, 12
25 sec
Leg Extensions
3
20, 15, 12
25 sec
SUPER SET
3
15, 12, 10
25 sec
Push Ups (20 sec)
3
20, 15, 12
25 sec
Walking Lunges (Kettlebells)
3
20, 15, 12
25 sec
SUPER SET
3
15, 12, 10
25 sec
Battle Ropes (20 sec)
3
20, 15, 12
25 sec
Barbell Squats
3
20, 15, 12
25 sec
SUPER SET
3
15, 12, 10
25 sec
Kettlebell Swings (20 sec)
3
20, 15, 12
25 sec
Cardio – Light Cycle at 50-60% of MHR
15 min



DAY4 – BICEPS & TRICEPS


Exercise
Sets
Reps
Rest
Cable Pressdowns (With rope)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Wood Choppers (20 sec)
3
15, 12, 10
25 sec
Seated Tricep Extension (Dumbbell)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Rope (20 sec)
3
15, 12, 10
25 sec
Lying Tricep Extension (EZ Bar)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jog on spot (20 sec)
Cable Curls (With rope)
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Lunges (20 sec)
3
15, 12, 10
25 sec
Alternating Dumbbell Curl
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Squats (20 sec)
3
15, 12, 10
25 sec
Standing Barbell Curl
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Running Plank (20 sec)
Cardio – Cross Trainer at 50-60% of MHR
15 min



DAY5 – CHEST & ABS


Exercise
Sets
Reps
Rest
Lying Leg Raises
3
12, 12, 12
25 sec
SUPER SET
3
12, 12, 12
25 sec
Step Ups on Bench – Alternating legs (20 sec)
3
12, 12, 12
25 sec
Decline Sit Ups
3
12, 12, 12
25 sec
SUPER SET
3
15, 15, 15
25 sec
Burpees (10 off)
3
15, 15, 15
25 sec
Cable Crossovers (Handles in top position)
3
15, 15, 15
25 sec
SUPER SET
3
15, 15, 15
25 sec
High Knees (20 Sec)
3
15, 15, 15
25 sec
Incline Dumbbell Press
3
15, 15, 15
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jumping Jacks (20 sec)
3
15, 12, 10
25 sec
Bench Press
3
15, 12, 10
25 sec
SUPER SET
3
15, 12, 10
25 sec
Jump Rope (20 sec)
Cardio – Incline walk at 50-60% of MHR
15 min



WEEK 5 & 6


DAY1 – CHEST & ABS


Exercise
Sets
Reps
Rest
Bench Press
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Rope (30 sec)
3
12, 10, 8
15 sec
Incline Dumbbell Press
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Jacks (30 sec)
3
12, 10, 8
15 sec
Cable Crossovers (Handles in top position)
3
12, 10, 8
15 sec
SUPER SET
3
12, 12, 12
15 sec
High Knees (30 Sec)
3
12, 12, 12
15 sec
Decline Sit Ups
3
12, 12, 12
15 sec
SUPER SET
3
15, 15, 15
15 sec
Burpees (30 off)
3
15, 15, 15
15 sec
Lying Leg Raises
3
15, 15, 15
15 sec
SUPER SET
3
15, 15, 15
15 sec
Step Ups on Bench – Alternating legs (30 sec)
Cardio – Incline walk at 50-60% of MHR
15 min



DAY2 – BICEPS & TRICEPS


Exercise
Sets
Reps
Rest
Standing Barbell Curl
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Running Plank (30 sec)
3
12, 10, 8
15 sec
Alternating Dumbbell Curl
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Squats (30 sec)
3
12, 10, 8
15 sec
Cable Curls (With rope)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Lunges (30 sec)
3
12, 10, 8
15 sec
Lying Tricep Extension (EZ Bar)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jog on spot (30 sec)
3
12, 10, 8
15 sec
Seated Tricep Extension (Dumbbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Rope (30 sec)
3
12, 10, 8
15 sec
Cable Pressdowns (With rope)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Wood Choppers (30 sec)
3
12, 10, 8
15 sec
Cardio – Cross Trainer at 50-60% of MHR
15 min



DAY3 – LEGS & CALVES


Exercise
Sets
Reps
Rest
Barbell Squats
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Kettlebell Swings (30 sec)
3
12, 10, 8
15 sec
Walking Lunges (Kettlebells)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Battle Ropes (30 sec)
3
12, 10, 8
15 sec
Leg Extensions
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Push Ups (30 sec)
3
12, 10, 8
15 sec
Leg Curls
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Plank (30 sec hold)
3
12, 10, 8
15 sec
Standing Calf raises
3
12, 10, 8
15 sec
SUPER SET
3
20, 15, 12
15 sec
Side plank – Alternate sides (20 sec hold each side)
3
20, 15, 12
15 sec
Seated Calf Raises
3
20, 15, 12
15 sec
SUPER SET
3
20, 15, 12
15 sec
Calve Stretches
3
20, 15, 12
15 sec
Cardio – Light Cycle at 50-60% of MHR
15 min



DAY4 – SHOULDERS & ABS


Exercise
Sets
Reps
Rest
Shoulder Press (Machine)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Step Ups on Bench – Alternating legs (30 sec)
3
12, 10, 8
15 sec
Side Lateral Raise (Dumbbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Burpees (15 off)
3
12, 10, 8
15 sec
Front Raises (Weight plate)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
High Knees (30 Sec)
3
12, 10, 8
15 sec
Bent-Over Lateral Raise
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Jacks (30 sec)
3
12, 10, 8
15 sec
Oblique Crunches
3
12, 10, 8
15 sec
SUPER SET
3
15, 15, 15
15 sec
Jump Rope (30 sec)
3
15, 15, 15
15 sec
Reverse Crunches
3
15, 15, 15
15 sec
SUPER SET
3
15, 15, 15
15 sec
Wall balls – medicine ball (30 sec)
3
15, 15, 15
15 sec
Cardio – Stepper at 50-60% of MHR
15 min



DAY5 – BACK


Exercise
Sets
Reps
Rest
Wide-Grip Lat Pulldowns
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Wood Choppers (30 sec)
3
12, 10, 8
15 sec
Seated Row (narrow grip)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Rope (30 sec)
3
12, 10, 8
15 sec
Bent-Over Rows (Dumbbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jog on spot (30 sec)
3
12, 10, 8
15 sec
Deadlifts (Barbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Lunges (30 sec)
3
12, 10, 8
15 sec
Face Pulls (High cable with rope)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Squats (30 sec)
3
12, 10, 8
15 sec
Cardio – Incline walk at 50-60% of MHR
15 min



WEEK 7 & 8


DAY1 – BACK


Exercise
Sets
Reps
Rest
Face Pulls (High cable with rope)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Squats (30 sec)
3
12, 10, 8
15 sec
Deadlifts (Barbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Lunges (30 sec)
3
12, 10, 8
15 sec
Bent-Over Rows (Dumbbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jog on spot (30 sec)
Seated Row (narrow grip)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Rope (30 sec)
3
12, 10, 8
15 sec
Wide-Grip Lat Pulldowns
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Wood Choppers (30 sec)
Cardio – Incline walk at 50-60% of MHR
15 min



DAY2 – SHOULDERS & ABS


Exercise
Sets
Reps
Rest
Bent-Over Lateral Raise
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Jacks (30 sec)
3
12, 10, 8
15 sec
Front Raises (Weight plate)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
High Knees (30 Sec)
3
12, 10, 8
15 sec
Side Lateral Raise (Dumbbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Burpees (15 off)
3
12, 10, 8
15 sec
Shoulder Press (Machine)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Step Ups on Bench – Alternating legs (30 sec)
3
12, 10, 8
15 sec
Reverse Crunches
3
12, 10, 8
15 sec
SUPER SET
3
15, 15, 15
15 sec
Wall balls – medicine ball (30 sec)
3
15, 15, 15
15 sec
Oblique Crunches
3
15, 15, 15
15 sec
SUPER SET
3
15, 15, 15
15 sec
Jump Rope (30 sec)
Cardio – Stepper at 50-60% of MHR
15 min



DAY3 – LEGS & CALVES


Exercise
Sets
Reps
Rest
Seated Calf Raises
3
20, 15, 12
15 sec
SUPER SET
3
20, 15, 12
15 sec
Side plank – Alternate sides (20 sec hold each side
3
20, 15, 12
15 sec
Standing Calf raises
3
20, 15, 12
15 sec
SUPER SET
3
20, 15, 12
15 sec
Calf Stretches
3
20, 15, 12
15 sec
Leg Curls
3
20, 15, 12
15 sec
SUPER SET
3
12, 10, 8
15 sec
Plank (30 sec hold)
3
12, 10, 8
15 sec
Leg Extensions
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Push Ups (30 sec)
3
12, 10, 8
15 sec
Walking Lunges (Kettlebells)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Battle Ropes (30 sec)
Barbell Squats
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Kettlebell Swings (30 sec)
Cardio – Light Cycle at 50-60% of MHR
15 min



DAY4 – BICEPS & TRICEPS


Exercise
Sets
Reps
Rest
Cable Pressdowns (With rope)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Wood Choppers (30 sec)
3
12, 10, 8
15 sec
Seated Tricep Extension (Dumbbell)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Rope (30 sec)
3
12, 10, 8
15 sec
Lying Tricep Extension (EZ Bar)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jog on spot (30 sec)
Cable Curls (With rope)
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Lunges (30 sec)
3
12, 10, 8
15 sec
Alternating Dumbbell Curl
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Squats (30 sec)
3
12, 10, 8
15 sec
Standing Barbell Curl
3
12, 10, 8
15 sec
SUPER SET
3
12, 10, 8
15 sec
Running Plank (30 sec)
Cardio – Cross Trainer at 50-60% of MHR
15 min



DAY5 – CHEST & ABS


Exercise
Sets
Reps
Rest
Lying Leg Raises
3
15, 15, 15
15 sec
SUPER SET
3
15, 15, 15
15 sec
Step Ups on Bench – Alternating legs (30 sec)
3
15, 15, 15
15 sec
Decline Sit Ups
3
15, 15, 15
15 sec
SUPER SET
3
15, 15, 15
15 sec
Burpees (15 off)
Cable Crossovers (Handles in top position)
3
15, 15, 15
15 sec
SUPER SET
3
15, 12, 10
15 sec
High Knees (30 Sec)
3
15, 15, 15
15 sec
Incline Dumbbell Press
3
15, 15, 15
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jumping Jacks (30 sec)
3
15, 15, 15
15 sec
Bench Press
3
15, 15, 15
15 sec
SUPER SET
3
12, 10, 8
15 sec
Jump Rope (30 sec)
Cardio – Incline walk at 50-60% of MHR
15 min



WEEK 9 & 10


DAY5 – CHEST & ABS


Exercise
Sets
Reps
Rest
Bench Press
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Jump Rope (30 sec)
3
15, 12, 10
10 sec
Incline Dumbbell Press
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Jumping Jacks (30 sec)
3
15, 12, 10
10 sec
Cable Crossovers (Handles in top position)
3
15, 12, 10
10 sec
SUPER SET
3
15, 15, 15
10 sec
High Knees (30 Sec)
3
15, 12, 10
10 sec
Decline Sit Ups
3
15, 12, 10
10 sec
SUPER SET
3
15, 15, 15
10 sec
Burpees (30 off)
3
15, 12, 10
10 sec
Lying Leg Raises
3
15, 12, 10
10 sec
SUPER SET
3
15, 15, 15
10 sec
Step Ups on Bench – Alternating legs (30 sec)
3
15, 12, 10
10 sec
Cardio – Incline walk at 60-70% of MHR
20 min



DAY2 – BICEPS & TRICEPS


Exercise
Sets
Reps
Rest
Standing Barbell Curl
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Running Plank (30 sec)
3
15, 12, 10
10 sec
Alternating Dumbbell Curl
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Jump Squats (30 sec)
3
15, 12, 10
10 sec
Cable Curls (With rope)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Jumping Lunges (30 sec)
3
15, 12, 10
10 sec
Lying Tricep Extension (EZ Bar)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Jog on spot (30 sec)
Seated Tricep Extension (Dumbbell)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Jump Rope (30 sec)
Cable Pressdowns (With rope)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Wood Choppers (30 sec)
Cardio – Cross Trainer at 60-70% of MHR
20 min



DAY3 – LEGS & CALVES


Exercise
Sets
Reps
Rest
Barbell Squats
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Kettlebell Swings (30 sec)
3
15, 12, 10
10 sec
Walking Lunges (Kettlebells)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Battle Ropes (30 sec)
Leg Extensions
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Push Ups (30 sec)
3
15, 12, 10
10 sec
Leg Curls
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Plank (30 sec hold)
3
15, 12, 10
10 sec
Standing Calf raises
3
15, 12, 10
10 sec
SUPER SET
3
20, 15, 12
10 sec
Side plank – Alternate sides (20 sec hold each side)
3
15, 12, 10
10 sec
Seated Calf Raises
3
15, 12, 10
10 sec
SUPER SET
3
20, 15, 12
10 sec
Calve Stretches
3
15, 12, 10
10 sec
Cardio – Light Cycle at 60-70% of MHR
20 min



DAY4 – SHOULDERS & ABS


Exercise
Sets
Reps
Rest
Shoulder Press (Machine)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Step Ups on Bench – Alternating legs (30 sec)
3
15, 12, 10
10 sec
Side Lateral Raise (Dumbbell)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Burpees (15 off)
3
15, 12, 10
10 sec
Front Raises (Weight plate)
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
High Knees (30 Sec)
3
15, 12, 10
10 sec
Bent-Over Lateral Raise
3
15, 12, 10
10 sec
SUPER SET
3
15, 12, 10
10 sec
Jumping Jacks (30 sec)
3
15, 12, 10
10 sec
Oblique Crunches
3
15, 12, 10
10 sec
SUPER SET
3
15, 15, 15
10 sec
Jump Rope (30 sec)
Reverse Crunches
3
15, 15, 15
10 sec
SUPER SET
3
15, 15, 15
10 sec
Wall balls – medicine ball (30 sec)
Cardio – Stepper at 60-70% of MHR
20 min



DAY5 – BACK


Exercise
Sets
Reps
Rest
Wide-Grip Lat Pulldowns
SUPER SET
3
15, 12, 10
10 sec
Wood Choppers (30 sec)
Seated Row (narrow grip)
 
 
 
SUPER SET
3
15, 12, 10
10 sec
Jump Rope (30 sec)
Bent-Over Rows (Dumbbell)
SUPER SET
3
15, 12, 10
10 sec
Jog on spot (30 sec)
Deadlifts (Barbell)
SUPER SET
3
15, 12, 10
10 sec
Jumping Lunges (30 sec)
Face Pulls (High cable with rope)
SUPER SET
3
15, 12, 10
10 sec
Jump Squats (30 sec)
Cardio – Incline walk at 60-70% of MHR
20 min



WEEK 11 & 12


DAY1 – BACK


Exercise
Sets
Reps
Rest
Face Pulls (High cable with rope)
SUPER SET
3
15, 12, 10
10 sec
Jump Squats (30 sec)
Deadlifts (Barbell)
SUPER SET
3
15, 12, 10
10 sec
Jumping Lunges (30 sec)
Bent-Over Rows (Dumbbell)
SUPER SET
3
15, 12, 10
10 sec
Jog on spot (30 sec)
Seated Row (narrow grip)
 
 
 
SUPER SET
3
15, 12, 10
10 sec
Jump Rope (30 sec)
Wide-Grip Lat Pulldowns
SUPER SET
3
15, 12, 10
10 sec
Wood Choppers (30 sec)
Cardio – Incline walk at 60-70% of MHR
20 min



DAY2 – SHOULDERS & ABS


Exercise
Sets
Reps
Rest
Bent-Over Lateral Raise
SUPER SET
3
15, 12, 10
10 sec
Jumping Jacks (30 sec)
Front Raises (Weight plate)
SUPER SET
3
15, 12, 10
10 sec
High Knees (30 Sec)
Side Lateral Raise (Dumbbell)
 
 
 
SUPER SET
3
15, 12, 10
10 sec
Burpees (15 off)
Shoulder Press (Machine)
SUPER SET
3
15, 12, 10
10 sec
Step Ups on Bench – Alternating legs (30 sec)
Reverse Crunches
SUPER SET
3
15, 15, 15
10 sec
Wall balls – medicine ball (30 sec)
Oblique Crunches
SUPER SET
3
15, 15, 15
10 sec
Jump Rope (30 sec)
Cardio – Stepper at 60-70% of MHR
20 min



DAY3 – LEGS & CALVES


Exercise
Sets
Reps
Rest
Seated Calf Raises
SUPER SET
3
20, 15, 12
10 sec
Side plank – Alternate sides (20 sec hold each side)
Standing Calf raises
SUPER SET
3
20, 15, 12
10 sec
Calf Stretches
Leg Curls
SUPER SET
3
15, 12, 10
10 sec
Plank (30 sec hold)
Leg Extensions
SUPER SET
3
15, 12, 10
10 sec
Push Ups (30 sec)
Walking Lunges (Kettlebells)
 
 
 
SUPER SET
3
15, 12, 10
10 sec
Battle Ropes (30 sec)
Barbell Squats
SUPER SET
3
15, 12, 10
10 sec
Kettlebell Swings (30 sec)
Cardio – Light Cycle at 60-70% of MHR
20 min



DAY4 – BICEPS & TRICEPS


Exercise
Sets
Reps
Rest
Cable Pressdowns (With rope)
SUPER SET
3
15, 12, 10
10 sec
Wood Choppers (30 sec)
Seated Tricep Extension (Dumbbell)
SUPER SET
3
15, 12, 10
10 sec
Jump Rope (30 sec)
Lying Tricep Extension (EZ Bar)
SUPER SET
3
15, 12, 10
10 sec
Jog on spot (30 sec)
Cable Curls (With rope)
SUPER SET
3
15, 12, 10
10 sec
Jumping Lunges (30 sec)
Alternating Dumbbell Curl
 
 
 
SUPER SET
3
15, 12, 10
10 sec
Jump Squats (30 sec)
Standing Barbell Curl
SUPER SET
3
15, 12, 10
10 sec
Running Plank (30 sec)
Cardio – Cross Trainer at 60-70% of MHR
20 min



DAY5 – CHEST & ABS


Exercise
Sets
Reps
Rest
Lying Leg Raises
SUPER SET
3
12, 12, 12
10 sec
Step Ups on Bench – Alternating legs (30 sec)
Decline Sit Ups
SUPER SET
3
15, 15, 15
10 sec
Burpees (15 off)
Cable Crossovers (Handles in top position)
SUPER SET
3
15, 15, 15
10 sec
High Knees (30 Sec)
Incline Dumbbell Press
 
 
 
SUPER SET
3
15, 12, 10
10 sec
Jumping Jacks (30 sec)
Bench Press
SUPER SET
3
15, 12, 10
10 sec
Jump Rope (30 sec)
Cardio – Incline walk at 60-70% of MHR
20 min

Now that you are armed with all of the necessary information you need to start incinerating that unwanted fat, all that is left is for you to put it into practice. Results will come with discipline, dedication, consistency and a whole lot of hard work. So get to the gym and start burning!

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