Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program

Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly.

Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train.

The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

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12 Week Program Expectations

Over the next 12 weeks your goals and expectations are:

  • Fat Loss – To lose at least 10 pounds of fat.
  • Muscle Mass – To maintain, or even gain lean muscle mass.
  • Conditioning – To be in amazing shape; perhaps the best shape in years.

The 12 Week Diet Plan

Each week will consist of 3 different types of eating days.

  • High Carb Days – 1 day per week
  • Moderate Carb Days – 3 days per week
  • Low Carb Days – 3 days per week

You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal.

It should be noted that calorie intake can be adjusted metabolism. The follow changes are recommended:

  • Men 40+ – Reduce daily calories by 300.
  • Men 20-25 – Increase daily calories by 300.
  • Women 40+ – Reduce daily calories by 200.
  • Women 20-25 – Increase daily calories by 200.

12 Week Eating Plan for Men

  • Week 1 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 2 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 3 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 4 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 5 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 6 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 7 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 8 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 9 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 10 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 11 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 12 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.

Protein intake should be a minimum of 180 grams per day. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

12 Week Eating Plan for Women

  • Week 1 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 2 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 3 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 4 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 5 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 6 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 7 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 8 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 9 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 10 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 11 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 12 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.

For women, protein intake should be a minimum of 100 grams per day. If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

The 12 Week Cardio Plan

It doesn't matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.

The first thing you will notice about this cardio plan is that it starts slow. That's ok. Right now you are shape. This program is designed to get you in shape over the course of 12 weeks.

Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.

During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.

  • Week 1 – 3 cardio sessions. 5, 8 and 5 minutes.
  • Week 2 – 3 cardio sessions. 8, 10 and 8 minutes.
  • Week 3 – 3 cardio sessions. 10, 12 and 10 minutes.
  • Week 4 – 3 cardio sessions. 12, 15 and 12 minutes.
  • Week 5 – 3 cardio sessions. 15, 20 and 15 minutes.
  • Week 6 – 3 cardio sessions. 20, 20 and 20 minutes.
  • Week 7 – 4 cardio sessions. 20, 22, 20 and 22 minutes.
  • Week 7 – 4 cardio sessions. 22, 25, 22 and 25 minutes.
  • Week 9 – 4 cardio sessions. 25, 27, 25 and 27 minutes.
  • Week 10 – 4 cardio sessions. 27, 30, 27 and 30 minutes.
  • Week 11 – 4 cardio sessions. 30, 35, 30 and 35 minutes.
  • Week 12 – 4 cardio sessions. 35, 40, 30 and 45 minutes.

12 Week Gym Workout Split

You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines.

When a weight becomes manageable using the given set and rep schemes, add weight to the bar. For sake of convenience, use the same weight for each of the sets for a given exercise.

  • Day 1 – Upper A
  • Day 2 – Lower A
  • Day 3 – Off
  • Day 4 – Upper B
  • Day 5 – Lower B
  • Day 6 – Off
  • Day 7 – Off

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

Source: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

Burn fat, build muscle

Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

It's often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals.

But it is possible. A study published in the journal Medicine and Science in Sports and Exercise reported that sedentary men were able to increase their VO2 max (an important marker of fitness), while at the same time also boosting their 1 rep max bench press and leg press.

Want to achieve something similar? Read on to find out how to tighten your sleeves and loosen your jeans.

The Burn Fat and Build Muscle Training Plans

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You'll alternate between doing a week of heavy weights and low repetitions, in order to build muscle, and low weights with high repetitions to burn fat.

This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength.

Combine these efforts with our intelligent meal plan, and you'll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking and feeling your absolute best.

The 'Get Muscle' Workout Plan

Do this low-repetition, high-weights programme for weeks one, three, five, seven and nine. Rest for 60 to 90 seconds between sets to make sure you're fully recovered and constantly try to increase the weights you're lifting.

Monday: Chest and Abs

Barbell bench press
Sets:
5
Reps
: 12,8,6,4,12

Incline dumbbell press
Sets:
4
Reps:
8,6,6,6

Incline flyes
Sets:
4
Re
ps: 8,6,6,6

Dips
Sets:
4
Reps
: 8,6,6,6


Weighted sit-up
Sets:
5
Reps:
10


Kneeling cable crunch

Sets: 4
Reps:
8

Tuesday: Legs

Barbell squats
Sets:
5
Reps:
12,10,8,8,6

Dumbbell lunge
Sets:
4
Reps:
12,12,12,12

Leg press
Sets:
4
Reps:
10,8,6,6

Leg extension Sets: 4

Reps: 12,12,12,12

Barbell straight leg deadlift Sets: 4

Reps: 12,8,6,6

Lying leg curl
Sets:
4
Reps
: 8,8,8,8

Calf raises
Se
ts: 5
Reps:
12,10,10,8,12

Wednesday: Arms

Underhand pull-ups
Sets
: 5
Reps:
10

Alternating bicep curl
Sets:
4
Reps:
12,8,8,8

EZ bar curl
Sets:
4
Reps:
12,8,6,6

Lying triceps extension
Sets:
5
Reps:
10,8,8,8

Cable pushdown
Sets:
4
Reps: 8,6,6,6

Dumbbell overhead extension
Sets
: 4
Reps:
8,6,6,6

Thursday

Rest day

Source: https://www.menshealth.com/uk/building-muscle/a745472/burn-fat-build-muscle-145158/

Emergency Shred: 2-Week Workout to Get Shredded

Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

By this time of year, people are usually scrambling to get their body in beach-ready shape. The most proven and reliable programs out there are the ones that account for progression and adaptation; the ones that call for specific cycles of work at varying intensities and loads, to elicit a particular result.

SEE ALSO: 28 Days to Lean Meal Plan

Sadly, with the warmer months already upon us, you don’t have that kind of time. In order to get your body where you want it to be (and fast) you’re going to need to dig in with a program that forces results by attrition. The goal is to train so hard, so often, and so well that your body has no choice but to respond with a markedly increased capacity to torch fat.

This routine is from the “break in case of emergency” vault, and those who follow it to the letter will be decidedly more prepared to go sans-shirt in the beach days to come. Will you be one of them?

Selective Adaptions

In order to produce the desired results, you’re going to have to submit to a slightly less academic—but utterly more chaotic—method of training. While most programs carefully manipulate a multitude of variables, we’re going to whittle that list down to those that are most conducive to fat loss and muscle preservation. It’s going to be tough, but it’s going to work.

SEE ALSO: How to Burn Fat in 5 Steps

Intensity

It takes more than a couple of leisurely jaunts on the treadmill to get into photoshoot-ready shape. Those who achieve the lean, muscular look of the men you see in M&F have done so by tackling tough workouts with zeal.

By incorporating higher intensity protocols—such as Tabata and high-intensity interval training (HIIT)—you keep your workouts at a modest length and maximize muscle breakdown, which helps boost post-workout calorie burn.

Tabata, which calls for eight 20-second cycles of work followed by 10 seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism.

Frequency

Two weeks doesn’t give you much time to trigger noticeable changes in your body. To negate the time factor, you’ll be condensing the work schedule. Over the next 14 days, you’ll put in 12 total workouts, with two rest days built in.

The increased frequency of workouts will up the number of calories you’re burning over the course of the program. By keeping repair and recovery constant between workouts, you’ll have your metabolism working overtime to keep up.

This type of schedule is not sustainable in the long term, but you’ll find that your body can do almost anything for a two-week block, often with positive results.

Resistance

This two-week program mandates the use of heavy compound exercises to start every weight workout. By keeping heavy training in your program, you’ll force your body to keep its natural production of growth hormone (GH). High GH, which peaks while you sleep, is a key player in the fat-burning process.

Then, by targeting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles. On each Tabata exercise, start with a weight you can handle for 12–15 reps. As the work drags on, your rep counts will fade.

Pause only when needed, and perform partial reps if necessary to keep going the entire 20 seconds.

Cardio

You’ll start each cardio day with Tabata-timed cardio. The HIIT protocol that follows calls for sprinting “on the minute,” meaning that your sprints and active rest will always add up to a minute.

You’re free to choose your method of cardio, but treadmill running has been shown to burn more calories than cycling. In the first workout, perform 10 all-out 12-second sprints, with 48 seconds of active rest. This will amount to 120 seconds of total sprinting.

The next time out, do more: 11 sprints at 13 seconds each, with active rest diminishing by a second. You can expect a similar uptick in volume each cardio session.

Rest

Yes, there is rest built in—two days, to be exact—but not until you’ve put in seven straight days of pedal-to-the-metal work. Rest on days 8 and 13 to allow your body to temporarily recover from the grind of the program. This will help you bank more energy for the work days that follow.

These rest days are mandatory. For those of you hitting the panic button, don’t fret—12 14 days at these intensities will still be plenty adequate for getting your shred. Remember: your body changes while it recovers, not while you train.

So, consider these two days your chance to bust into the gym a little more ripped on days 9 and 14.

Resistance Days

There are three resistance workouts—each done twice—in the 14-day emergency shred schedule. All start off with a basic compound movement done with heavy weight, which is followed by a series of more targeted exercises done Tabata style.

Cardio Days

On your cardio days, you’ll lead off with a Tabata-timed cardio move to send your heart rate soaring. You’ll follow with interval sprints.

Get the Emergency Shred Supplement Stack >>

Source: https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/emergency-shred-2-week-workout-get-shredded-0/

2-Week Training Schedule To Lose Fat And Gain Muscle!

Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

After my first article I received tons of email with questions about a good training schedule and questions about cardio; how and when to do it.

So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn't?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!

This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.

Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week.

That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).

Monday

Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.

Monday: Quads, Hamstrings, and Calves

 Wednesday

Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.

Wednesday: Back, Biceps, and Abs

Friday

Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.

Friday: Chest and Triceps

Saturday 

Seated Bent-Over Rear Delt Raise

Choose 3 or 4 exercises that target the shoulders.

*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.

How And When To Do Cardio?

Do your cardio sessions first thing in the morning on an empty stomach. No, I didn't say you can't have breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.

If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you . If you prefer tea, go for green tea and sweeten with Splenda if you .

Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.

Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.

Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can.

If you really can't make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you'll be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).

Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!

  • Monday: Legs, calves
  • Tuesday: Training off
  • Wednesday: Back and biceps, abs
  • Thursday: Training off
  • Friday: Chest and triceps, abs
  • Saturday: Shoulders, calves
  • Sunday: Training off

Good Luck!

I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the two weeks if you can!

Not to worry, after the two weeks are over I won't leave you hanging. I will change up this schedule for you so we can go into phase two together. I hope you finally decide to do something to improve your physical appearance and follow the schedule. Think of how sexy you will look afterwards.

Source: https://www.bodybuilding.com/content/2-week-training-schedule-to-lose-fat-and-gain-muscle.html

The 6-Week Workout Plan for a Leaner Physique

Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

Any successful fat loss program is going to take you your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food crap), which leaves you in a slight calorie deficit.

Enter the 6-Week Fat Blast.

To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step.

But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym.

So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.

Over the 6-weeks, your program will look this:

WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
1RestFull body Workout ACardioWorkout 1Full bodyWorkout BRestFull bodyWorkout ACardioWorkout 2
2RestFull bodyWorkout BCardioWorkout 1Full bodyWorkout ARestFull bodyWorkout BCardioWorkout 2
3RestFull bodyWorkout ACardioWorkout 1Full bodyWorkout BRestFull bodyWorkout ACardioWorkout 2
4RestFull bodyWorkout BCardioWorkout 1Full bodyWorkout ARestFull bodyWorkout BCardioWorkout 2
5RestFull bodyWorkout ACardio Workout 1Full bodyWorkout BRestFull bodyWorkout ACardioWorkout 2
6RestFull bodyWorkout BCardioWorkout 1Full bodyWorkout ARestFull bodyWorkout BCardioWorkout 2

What does “5 reps/L/R (10RM) for X-min” mean?

Set your timer for the number of minutes (X) recommended and choose a weight you can perform 10 repetitions with. In this workout, you’ll only be performing 5 reps. With 5 reps “left in the tank,” you’ll be able to move to the pair exercise with little to no rest.

For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. Go back and forth between these paired exercises with as little rest as possible. Once your timer beeps, you’re done that circuit for that workout.

Make sure to check the table for the suggested timeframe for the following week(s).

Workout A: Full Body

Exercise NumberExerciseWeek 1 Sets/RepsWeek 2 Sets/RepsWeek 3 Sets/RepsWeek 4 Sets/RepsWeek 5 Sets/RepsWeek 6Sets/Reps
A1Barbell Front Squat5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
A2Pull Up5 reps for 6-min5 reps for 8-min5 reps for 10-min5 reps for 12-min5 reps for 14-min5 reps for 15-min
B1Romanian Deadlift5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
B2Single Arm Dumbbell Bench Press5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R(10RM) for 14-min5 reps/L/R (10RM) for 15-min
CBarbell Complex*3×6/exercise3×8/exercise3×6/exercise**3×8/exercise**3×6/exercise***3×8/exercise***
DDumbbell Pushups100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Hero Images / Getty

Hero Images / Getty

Workout B: Full Body

Exercise NumberExerciseWeek 1 Sets/RepsWeek 2 Sets/RepsWeek 3 Sets/RepsWeek 4 Sets/RepsWeek 5Sets/RepsWeek 6Sets/Reps
A1Conventional Deadlift5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
A2Chest Supported Dumbbell Row5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
B1Bulgarian Split Squat5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R(10RM) for 14-min5 reps/L/R (10RM) for 15-min
B2Single Arm Dumbbell Overhead Press5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R(10RM) for 14-min5 reps/L/R (10RM) for 15-min
CBarbell Complex*3×6/exercise3×8/exercise3×6/exercise**3×8/exercise**3×6/exercise***3×8/exercise***
DInverted Suspension Row100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Per Bernal / M+F Magazine

Per Bernal

Cardio Workout 1

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

  • Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
  • Perform 30-sec Elbow Plank on the exercise ball.
  • Perform another 30-sec hill sprint.
  • Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
  • Perform another 30-sec hill sprint.
  • Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times through.

Finish with a 5-10 minute general cardiovascular cool down.

Cardio Workout 2

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.

  • Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
  • Perform 20 kneeling high cable crunches.
  • Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
  • Perform another 60-sec hill sprint.
  • Perform 20 lateral medicine ball wall tosses per side.
  • Perform another farmer’s carry just as written above.

Repeat this total sequence 6-8 times through.

Finish with a 5-10 minute general cardiovascular cool down.

Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night.

Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts.

I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

If you’re looking for a fat-shedding diet to follow while on this plan, check out our
6 Weeks to Get Lean Meal Plan >>

Source: https://www.muscleandfitness.com/workouts/workout-routines/6-week-fat-blast-workout-routine/

Workouts for each fitness goal, from weight loss to finding your abs

Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly
CLOSE

A new study reveals that strength training is better than running for losing weight and reducing the chances of other health issues. Buzz60's Tony Spitz has the details.

Getting fit is easy, they said. All you have to do is work out, they said.

But what am I supposed to do when I get to the gym? Do I pick up a barbell or do I run? I should just get on the treadmill, right? 

There are so many questions when it comes to getting fit and working out. Did you know that there are different workout programs for different goals? if you want to build muscle mass, you can't do the same program as someone whose primary goal is to lose weight. 

And apparently you can't just work out, you have to eat right, too. Nutrition is crucial when it comes to seeing the results of the work you're putting in. 

And according to US News & World Report, this is the time when a majority of people are starting to fail on their New Year's resolutions, which often includes “exercising more.”

But breathe: It's going to be OK. We've spoken to fitness experts who gave us their best tips on which workout routines to do for your specific goals. Want to lose weight? We got you. Want to build your endurance? No problem.

Workouts for weight loss

Almost half of Americans said they've tried to lose weight in the past 12 months, according to a report by the Centers for Disease Control and Prevention. 

Losing weight can be hard to do, especially with Doughnut Thursdays at the office (I'm looking at you, USA TODAY newsroom).

Austin Dotson, a certified personal trainer, says the best workout program for that is “CONSISTENCY.” Yes, he emailed this in all caps. Where can I buy that exercise routine? Do they have it at Target?

The trainer says keeping your mind focused on why you started working out in the first place is one of the most important things to weight loss. Don't fall off when it gets tough; that's when you need to push yourself the most. 

More: Need some motivation to hit the gym? Follow these Instagram fitness trainers to get moving

When it comes to the physical labor, Dotson loves jumping rope for exercise.

“Jumping rope is a great cardiovascular exercise that will get the heart rate soaring through the roofs,” said Dotson. “I would also recommend mountain climbers. Great tool for getting a stronger core as well as increasing the heart rate for fat loss.” 

Seymour suggests hitting the weight room to shed some extra pounds because having muscle boosts your metabolism, so the more muscles you're building, the more calories you're burning. 

Workouts to build muscle

Osamoje Imoohi recommends lifting weights and compound exercises to help with muscle building. (Photo: Osamoje Imoohi)

If you want to build muscle, you're going to have to pick up a barbell or 10 so get comfortable with the weight room in your gym.

Osamoje Imoohi, a certified personal trainer, recommends people add weight-resistance training into their workout routines and to target each body part throughout the week.

Lunges with weights, push-ups with weights and arm raises with weights would all be good weight-resistance training. 

That means focus on training your legs for one day, train your arms the next day and move on to back workouts the day after. He suggests doing this to build a balanced and complete physique. 

More: Paleo, Atkins and keto are all low-carb diets, so what's the difference?

“I would highly recommend doing compound exercises, these are exercises that work several muscle groups at the same time,” said Imoohi. “They trigger muscle growth. Bench press, squats, deadlifts and overhead presses are all examples of compound exercises.”

Workouts to tone muscle

No one really knows what “toning” means; it's just a word that's thrown around when people want their bodies to look Gabrielle Union or Beyoncé.

“Frankly, 'toning up' is a myth we’ve been fighting against for a decade,” said Kristen Seymour, who is co-owner of fitness website Fit Bottomed Girls and a triathlon coach. “What people generally mean when they say this is that they want to get leaner and build some muscle – or that they want to look the celebrity with the awesome arms on the cover of some magazine.”

Both Imoohi and Jennipher Walters, the other co-owner of Fit Bottomed Girls, suggest doing high-intensity interval training workouts, which consist of exercises that you do at very high intensity for a short period of time with little rest recovery as opposed to jogging on the treadmill for an hour.

Walters says that classes CrossFit can include HIIT workouts, but not every CrossFit class will be entirely  composed of HIIT exercises. 

“They both offer cycles of exercises,” Walters said. “Lest anyone get bored in a class, both of these exercise styles keep it fresh and exciting by moving quickly between activities.”

Imoohi suggests running, swimming, boxing or cycling at least three times a week for 30 to 45 minutes at a time in addition to your HIIT workouts. 

“In terms of choosing what kind of activity to do, it’s pretty much always a great idea to incorporate a nice mix of workouts throughout the week,” Walters said. “Some HIIT, some weights, functional mobility work and recovery. This helps you build the muscle you’re looking for while still maintaining good cardiovascular health and flexibility.”

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Towards the end of 2018, I wasn’t really feeling myself. I was overwhelmed by my financial status (or lack thereof lol), my career, other trainers, women, etc. Long story short, variables I had no control over. – I lost focus. So I looked inward and began to address the things I could control. I was inspired to forgo alcohol for 60 days for greater clarity.

It wasn’t for physical purposes, rather I needed to get my mind & spirit in a healthier state. – Miraculous things begin to occur when you distance yourself from bullsh*t and draw nearer to The Almighty. I learned self-control and self-discipline are amongst the greatest forms of self-love. Tough times really don’t last, but tough people do. Peace.

#GrowWithO #TransformationTuesday

A post shared by Osamoje, MPH, CPT (@osamoje) on Feb 12, 2019 at 3:37pm PST

I just want abs

Good news, according to Dotson we all already have them. 

WHERE?!

“Believe it or not, we all have abs,” Dotson said. “Abs are really determined on the percentage of body fat a person has. If you are unable to see your abs, it’s not because you can’t get them, it’s because they are hidden behind layers of fat.”

OK, wonderful, so my abs are just hidden underneath a few months' worth of donuts (ahem Doughnut Thursdays 

Source: https://www.usatoday.com/story/life/2019/02/23/best-workouts-lose-weight-build-muscle-and-get-abs/2928264002/