Written by Jamie Bantleman
Weight Loss Workout
Weight loss, a term that is widely used by the majority of people that are looking for a change in body composition. However, what do people actually mean when they come to us with their problem of ‘wanting to lose weight’?
They invariably mean they want to lose body fat, look in better condition and be healthier. To do that I will always look at these 3 simple steps:
#1 Supplementation usage is clever and effective.
#2 Training frequency is fluent and programming is consistent.
#3 Calorific output is more than the input. I.e. eating fewer calories than you are burning via exercise.
#1 Supplementation
Supplements are used by A LOT of people, but sometimes not in the correct manner. When using supplements you should always look at what your goal is, in terms of weight loss, we are looking improving ones ability to regulate sugars in the body better, this is called insulin sensitivity.
To improve insulin sensitivity, Omega 3 and L-Carnitine are key to your diet. Carnitine in particular will increase mitochondria’s potential to burn fat. Furthermore, omega 3, is made from fatty acids in which help the body to regulate sugar in the body.
#2 Training
When it comes to training I will always programme my clients for a 4-6 week period, in which I will expect them to train minimum 4 days per week if they are serious about their goal. Their programme will consist of resistance training and interval work. I will usually keep steady state cardio low or completely out and make sure the client is working effectively throughout the whole workout.
The session will usually last for around 45 minutes. The consistency of a programme is VERY important, it will ensure you are able to track what you did in the last session and aim to improve upon it and it will give you a tracking system that is effective and sustainable.
#3 Diet
When it comes to your diet, of course, ensure you are eating a high protein diet with moderation of carbohydrates. Fats are very important for health and weight loss. I will write in much more detail about the macronutrients, however, I am keeping this article simple regarding this. EAT LESS, MOVE MORE.
Calorie intake must be lower than what you are burning. For example, if your BMR requires 2500 calories, and you are eating 3000 calories you will continue to put weight on. However if you BMR requires 2500 calories and you are eating 2300 calories, that slight deficit will allow you to lose weight and body fat.
Weekly Training Programme
Monday: Fat Loss Workout 1
Tuesday: Fat Loss Metabolic Conditioning
Wednesday: REST
Thursday: Fat Loss Workout 2
Friday: Fat Loss Metabolic Conditioning
Saturday: REST
Sunday: REST
| Fat Loss Workout 1 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Standing Single Arm Dumbbell Shoulder Press | 5 | 10 | 3010 | 10s |
| A2 | Lying Leg Curl | 5 | 10 | 3010 | 60s |
| B1 | Single Leg Press | 5 | 10 | 3010 | 10s |
| B2 | Dumbbell Chest Press | 5 | 10 | 3010 | 60s |
| C1 | High Step Up | 5 | 10 | 3010 | 10s |
| C2 | Leg Extension | 5 | 10 | 3010 | 60s |
| Fat Loss Workout 2 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Single Arm Lat Pull Down | 5 | 10 | 3010 | 10s |
| A2 | Leg Press | 5 | 10 | 3010 | 60s |
| B1 | Standing Cable Flies | 5 | 10 | 3010 | 10s |
| B2 | Standing Leg Curl | 5 | 10 | 3010 | 60s |
| C1 | Bent Over Row | 5 | 10 | 3010 | 10s |
| C2 | Bulgarian Split Squat | 5 | 10 | 3010 | 60s |
| Fat Loss Metabolic Conditioning | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Dumbbell Squat | 5 | 12 | 3010 | 10s |
| A2 | Front Foot Elevated Split Squat | 5 | 12 | 3110 | 10s |
| A3 | Walking Lunges | 5 | 12 | 2010 | 10s |
| A4 | Med Ball Slams | 5 | 12 | x | 10s |
| A5 | Vertical Jumps | 5 | 12 | x | 60s |
| Fat Loss Metabolic Conditioning | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Assisted Chin Up | 5 | 12 | 3010 | 10s |
| A2 | Bent Over Row | 5 | 12 | 3110 | 10s |
| A3 | Dumbbell Chest Press | 5 | 12 | 3010 | 10s |
| A4 | Assisted Press Ups | 5 | 12 | 3010 | 10s |
| A5 | Dumbbell Push Press | 5 | 12 | 20X0 | 60s |
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Dan Speakman is our editor and level 3 qualified Personal Trainer. Having spent time in Australia, he has experience in planning and delivering exercise plans to beginners and advanced athletes — both in the UK and down under.
Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. He also runs weekly fitness boot camps and spin classes.
When he’s not working, or in the gym, Dan enjoys travelling to sunnier destinations, eating out, and trying exciting new foods.
