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What you’ll learn today:

The basics on what makes up a good fat loss workout

How to choose a fat loss workout that’s right for you

​How to incorporate cardio into your fat loss workouts

​How to get the most from your fat loss workouts

When to determine it’s time to move onto a new fat loss workout routine

Three things need to be present for you to have a good fat loss workout


1. Training - To help you stimulate muscle protein synthesis and maintain lean body mass.

​2. - Whether low intensity or high intensity to help you maintain a calorie deficit (though this can be achieved with resistance training and diet alone).

​3. Recovery - To increase calorie expenditure and aid in workout recovery given the lack of nutrients from your calorie deficit.


The perfect fat loss workout is going to be fairly relative based on you as an individual. When selecting a fat loss workout, you’ll want to take the following factors into account:

​• Experience level

​• Work schedule and career type

​• Family and social obligations

​• Recreational hobbies

​• Sleep schedule

​• Eating habits

When selecting a workout, be sure to check the recommended experience level of the

workout. Workouts are usually divided into 3 experience levels:




​0 - 1 years of training experience

​1 - 3 years of training experience

​3+ years of training experience

Can you commit 3 days to weight training?

• Appropriate Split: Full body workouts

• Full body workouts are great for fat loss given the increased recovery days and

can be especially helpful to those with busier schedules.

Can you commit 5+ days to weight training?

• Appropriate Splits: Same as 4 days with a higher training frequency

• Great if you’re an advanced lifter with plenty of time to focus on recovery.

• Volume should be altered based on the higher frequency.

• Not necessarily ideal for most with fat loss goals.

Can you commit 4 days to weight training?

• Appropriate Splits: Upper/lower split, push/pull/legs split with a full body day,

full body, push/pull splits.

• Working out 4 days per week is practical and beneficial for those with fat loss



Cardio keeps you healthy:

• LISS (low-intensity steady state) cardio can aid in muscle recovery and be a good

stress reliever.

• Cardio increases calorie expenditure.

• HIIT (high-intensity interval training) is a great option for those short on time with fat

loss goals.

Tips for Cardio:

1. Pick a form of cardio you actually enjoy - adherence is key.

2. Time your cardio plan in a way that doesn’t hinder your performance on your weight

training days.

3. Ensure the intensity and duration of your cardio sessions do not negatively affect your


4. Aim to do LISS on rest days to aid in recovery & HIIT on workout days for a quick

cardio bout post-workout.


When it comes to fat loss programs and burning the most amount of calories as efficiently possible, you’ll want to rely heavily on compound lifts. Below is a list of staple exercises every program should include and variations of the lift that can be substituted for it:

​Staple Exercise



​ Sumo deadlift, Romanian deadlift, trap bar deadlift


​Back squat, front squat, goblet squat

​Bench Press

​Dumbbell bench press, incline barbell press, decline bench press

​Overhead Press

​Dumbbell press, barbell press, Arnold press


Chin up, neutral grip pull-up


​Bench dips, close grip bench press


​ Barbell row, dumbbell row, inverted row


A deload is a period of time in which you take things easier in the gym by lifting lighter weights or reducing your training volume. Most workouts are designed to be performed from anywhere between 4-16 weeks. A good rule of thumb is to perform a fat loss program for 6-12 weeks before taking a week to deload.

With all things this will be a trial and error process to you find what works best for your body. In our next post we’ll talk about body types and start scratching the surface of most important part of the diet. NUTRITION!

Until then never say never it's always I Will!

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