The Fat Loss Routine

The Importance Of Strength Training

Strength training is the key to getting lean and shredded. Without this often overlooked element you will lose muscle not fat. Even if your lose "weight" on the scales the majority of that weight will be water and muscle tissue not fat.

Correct strength training protects muscle tissue while dieting and will allow you to lose pure fat. This is why bodybuilders can get there bodyfat down to single digits.

The following routine is perfectly programmed for use during a diet. It is very important that you get the volume and frequency correct as during a diet your body is stressed. Doing too much weight training is just as bad as doing too little. You need to get this right.

Sample Routine

Workout B

  • Squat -  3 x 8

  • Incline Bench Press - 2 x 8

  • Flat Bench Press - 2 x 8

  • Barbell Row - 3 x 6

  • Bicep Curls - 2 x 6

  • Abdominal Work 3 sets to failure (Optional)

This workout is to be performed every other day with one days rest in between and two days rest on the weekend.

Example

  • Monday Workout A

  • Tuesday Rest

  • Wednesday Workout B

  • Thursday Rest

  • Friday Workout A

  • Saturday Rest 

  • Sunday Rest

Then on Monday you will resume with Workout B

Progression

If you are performing this routine correctly you will get stronger or at the very least maintain your strength while losing fat. As you get stronger you will need to increase weight on your exercises.

The general rule is this: if you find that you can perform three sets of eight reps relatively easily, in good form, then it is time to increase weight on your lift.

The best thing to do is increase weight by the smallest increment possible. Generally this is 2.5 KG's.

Do not let your ego take hold and aim to increase weight every workout, this is not a good idea as you will be sacrificing good technique, form will get sloppy and you will be stressing your connective tissues.

Warm Up And Rest 

It is essential that you warm up before you perform your working sets. A great way to do this is to do two to five light sets of the exercise you are about to perform, gradually increasing the weight. This needs to be enough to prepare yourself for the main sets, without exhausting yourself.

As for rest times I would recommend that you rest about three minutes between sets. Remember this is strength training not cardio, you need to rest adequately to get the most out of your training.

The Fat Loss Routine

Workout B

  • Squat -  3 x 8

  • Incline Bench Press - 2 x 8

  • Flat Bench Press - 2 x 8

  • Barbell Row - 3 x 6

  • Bicep Curls - 2 x 6

  • Abdominal Work 3 sets to failure (Optional)

The Bulking Routine

The Importance Of Strength Training

Strength training is the key to building muscle. Strength training is the basis of building muscle size. Quite simply, the stronger your get the bigger muscles you will develop as long as you provide the body with the excess calories that it needs.

Therefore you need to focus on getting consistently stronger, then the rest will follow. Ignoring this is the reason people fail to build muscle over the long term.

Strength gains are also a very objective means of tracking progress. If you are getting stronger you know that there has been a positive change in the muscle. Then the only remaining factor is nutrition, particularly being in a caloric surplus.

The following routine is perfectly programmed for building muscle. It is the precise amount of volume and frequency for optimal muscle gains. It is imperative that you are giving your body an excess of calories on this routine.

Sample Routine

Workout A

  • Deadlift -  2 x 6

  • Incline Press - 2 x 8

  • Flat Bench Press - 2 x 8

  • Triceps Extension 2 x 8

  • Squats 4 x 8 (Light Sets 70% of 5 rep max)

Workout B

  • Barbell Row -  3 x 8

  • Overhead Press - 3 x 8

  • Chin Up or Lat Puldown - 3 x 8

  • Barbell Row - 3 x 6

  • Abdominal Work 3 sets to failure

Workout C

  • Flat Bench Press -  4 x 8 (Light Sets 70 % of 8 Rep Max)

  • Squats - 4 x 8

  • Chin Up or Lat Pulldowns - 3 x 8

  • Calf Raise - 3 x 6

Workout D

  • Seated Cable Row -  3 x 8

  • Seated Dumbell Press - 3 x 8

  • Pull Up or Lat Pulldown (Overhand Grip) - 3 x 8

  • Abdominal Work 3 sets to failure (Optional)

Notes On Routine

This workout is to be performed every other day with one days, then workouts C and D with no rest day in between.

Example

  • Monday Workout A

  • Tuesday Rest

  • Wednesday Workout B

  • Thursday Rest

  • Friday Workout C

  • Saturday Workout D

  • Sunday Rest

Then on Monday you will resume with Workout A

Progression

If you are performing this routine correctly you will get stronger, as you get stronger you will need to increase weight on your exercises.

The general rule is this: if you find that you can perform three sets of eight reps relatively easily, in good form, then it is time to increase weight on your lift.

The best thing to do is increase weight by the smallest increment possible. Generally this is 2.5 KG's.

Do not let your ego take hold and aim to increase weight every workout, this is not a good idea as you will be sacrificing good technique, form will get sloppy and you will be stressing your connective tissues.

Warm Up And Rest 

It is essential that you warm up before you perform your working sets. A great way to do this is to do two to five light sets of the exercise you are about to perform, gradually increasing the weight. This needs to be enough to prepare yourself for the main sets, without exhausting yourself.

As for rest times I would recommend that you rest about three minutes between sets. Remember this is strength training not cardio, you need to rest adequately to get the most out of your training.