Training

Weight Loss Workout | Keep In Shape

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.

Weight loss

#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 and reduce risk of diabetes.


supplements

#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.

hmb supplements training

#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.

Planning a Diet

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

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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