This is a blog post, catering for what I see on Steemit, a post to help support the community out there who are looking for some inspiration for their training. I know one size doesn't fit all so if you have a question, please fire away :)
Not now Morpheus!
I was recently asked by a friend how he should approach his training in regards to fat loss. This is a fairly common question I get asked about fitness so I decided it would be a good idea to write a blog about the topic. Now its important to understand this is just one possible approach you can take and it does not mean your current method is wrong or that there is some magical formula to getting lean. That being said it can be difficult if you are trying to get yourself into shape if you are lost in the minefield of information which is available out there, so allow me to offer you some sample templates for your training. Without further ado!
Welcome to Fitness!
Template 1: Beginner fat loss template.
Day 1: Whole body resistance program 1.
Day 2: Rest
Day 3: Whole body resistance program 2.
Day 4: Rest
Day 5: Whole body resistance program 1.
Day 6: Rest
Day 7: Optional Cardio
(programs alternate days each week)
This template uses whole body programs to introduce the body to the new stimulus of resistance training, it is vital at this stage in your training to not overwhelm yourself by a "working out everyday" style mentality. You can make excellent progress by training 3-4 times a week and just increasing your activity levels across the day. On day 7 I would favour a interval style approach to cardio for maximal results (see previous blogs for inspiration)
Template 2: Intermediate Split Program 5 day split.
Day 1: Legs
Day 2: Chest/Back
Day 3: Cardio
Day 4: Rest
Day 5: Repeat
This template favours size and strength training as it allows for sufficient rest between heavy lifting sessions that specifically target certain muscle groups with cardio incorporated to maintain leanness. Again I would suggest a interval/sprint style to maintain an anabolic environment for the body.
Template 3: Intermediate Sprints + Split Program.
Day 1: Upper Body Push/Pull
Day 2: Sprints
Day 3: Rest
Day 4: Maintenance Legs
Day 5: Upper Body Vertical Push/Pull
Day 6: Sprints
Day 7: Rest
This template is geared towards sprinting for fat loss while building strength/size in the upper body and maintaining size in the legs. However if you do not normally incorporate sprinting into your training you will experience increased power in the lower body musculature. This format is perfect for those transitioning from a beginner and looking to get lean while building mass.
Template 4: Advanced Sprints + Split Program.
Day 1
Morning : Interval style/Sprint work
Evening: Upper body strength
Day 2
Morning: Interval style/Sprint work
Evening: Lower body strength (Quad dominant)
Day 3
Active Recovery (low intensity activity e.g walking)
Day 4
Morning: Interval Style/Sprint work
Evening: Upper body strength
Day 5
Morning: Interval Style/Sprint work
Evening: Lower body strength (Hip dominant)
Day 6
Active Recovery (low intensity activity e.g walking)
Day 7
Active Recovery (low intensity activity e.g walking)
This is an advanced template for those who are looking to be lean and strong. If you do not understand the terms included in the template this is probably not for you. You should be favouring heavy squats and deadlift style movements in conjunction with your upper body strength movements and a heavy workload of sprints. Do not use the same sprint program throughout the week but rather change between short explosive sprints and longer distances.
I hope this blog at least offers some of you some food for thought in regards to how you are structuring your training and you can adapt or incorporate the following templates into your fat loss training.
Best of success
Tom
