You’ve spent your entire training life dedicated to one singular goal — building as much muscle as possible. Over the years, your pursuit of muscle growth has resulted in pounds and pounds of lean hard muscle, but unfortunately, during all those years of muscle growth, you accumulated a good bit of unwanted body fat as well. Now, you’ve got all the muscle you could ever want, but no one can tell due to the thick layer of fat covering it up.

Isn’t it about time you got to show off your years of hard work in the gym with a physique that showcases your tireless work? That’s where this training program comes in.

We’ve developed the intense, demanding, and effective fat loss program ever. Everything you need to strip away fat and maintain your precious muscle mass is included here. You’ll be told exactly how much to eat, how much conditioning (cardio) you’ll perform, and how frequently to hit the weights all resulting in the most impressive fat loss transformation you’ve ever experienced.

What to Expect

Over the next 10 weeks, you can expect:

  • To lose at least 15-20 pounds of fat
  • Maintain, and possibly even gain, lean muscle mass
  • Improve cardiovascular conditioning.
  • To achieve your best physique ever and have the performance to match it

Tips for Maximum Fat Loss

Fat loss isn’t easy, if it was, everyone would be walking around with single digit body fat percentage. Losing fat is a meticulous process, one that can get botched more easily than you can imagine.

Don’t worry though, we’ve got several tips below to help you stay on the righteous path and never sway. Remember, we’ve only got 10 weeks to burn as much body fat as possible. The room for error is minimal, so follow these tips if you truly want to maximize these next 10 weeks.

  • Calculate TDEE

    Losing weight is all about creating a calorie deficit. Before you can know what calorie level to eat, you need to know what your maintenance calorie level is, or your Total Daily Energy Expenditure (TDEE). You can use our handy TDEE calculator to easily figure it out.

    Once you have your TDEE, you’ll know the amount of calories needed daily to MAINTAIN your current weight. If you eat at this level consistently, you’ll simply maintain your current weight. To lose weight, you must subtract calories to create a caloric deficit.

    How many calories do you subtract? We answer that next.

  • Subtract 500 Calories from TDEE

    Removing 500 calories from your TDEE creates a 3,500 calorie deficit per week. Eat at this new “fat loss” calorie level for the next few weeks and start to watch the fat melt away.

    This deficit is large enough to strip away 1-2 pounds of fat per week without putting your body at too great a risk for losing muscle mass along the way. Remember, the goal of these 10 weeks is to lose body fat, NOT muscle mass.

  • Prioritize Protein

    To help preserve muscle mass while dieting, it’s essential you maintain a high protein intake. Aim to consume a minimum of 1-1.5g per pound of bodyweight while dieting. Consuming a high protein diet while cutting provides your muscles with the essential nutrients it needs to repair and sustain itself while in the midst of a calorie restriction. Failure to consume adequate protein while dieting will result in muscle loss along the way.

  • Limit Carbs & Fats

    If you have to keep protein intake high, that means you need to remove some fat and carb macros from your diet. Since fat is essential to your health, consume at least 20-30% of your calories from fat. Any leftover calories you may have after protein and fat are taken care of can be devoted to carbohydrates.

  • Monitor & Adjust

    Over the next 10 weeks, you’ll have to make some tweaks along the way. The human body is incredibly smart and will adapt to anything. That means during the course of the next 10 weeks, you might hit a sticking point where your body won’t drop any more fat. This is your body “resetting” your maintenance calorie level to a lower amount, due to the reduced body mass you’re carrying.

    This is perfectly normal. When you hit this sticking point (i.e. not dropping any fat for 1 week), simply remove another 100-200 calories from your diet and fat loss should resume at a steady clip.

  • Train with Intensity

    Diet is crucial to weight loss, but in order for you to retain your muscle mass while dieting, you still have to push the envelope with your weight training. Muscles need to be stressed in order to maintain, and increase, their size and strength. Now is not the time to take it easy in your workouts. You still have to push as hard as you did when you were solely focused on adding muscle. Sure, you may not add a ton of size and strength over the next 10 weeks, but you can rest assured you won’t lose any of it either.

  • Sleep to LOSE

    Sleep is absolutely crucial to your weight loss success. When you sleep, your body’s hormonal output is maximized for repair and recovery. Adequate sleep is also crucial to keeping cortisol levels low, and in case you didn’t know, having chronically elevated cortisol levels stunts muscle growth, prohibits fat loss, and promotes fat gain — everything you DON’T want to happen when trying to shed fat.

    Bottom line, get 8-9 hours of quality sleep every night and try to reduce stress during the day when possible. You’ll sleep better and lose weight a whole lot faster too!

10 Week Fat Loss Training Program

You will be lifting weights 4 days per week, and performing 2 days of conditioning to torch fat and sculpt lean muscle. Your weekly training schedule will be:

  • Monday: Upper Body A
  • Tuesday: Lower Body A
  • Wednesday: HIIT Conditioning
  • Thursday: Upper Body B
  • Friday: Lower Body B
  • Saturday: Bodyweight Conditioning Circuit
  • Sunday: Rest / Active Recovery (yoga, stretching, light jog, walking, etc.)

Now let’s get to the workout!

Monday – Upper Body A

Exercise

Sets

Reps

Rest

Incline Bench Press

4

8-10

0 sec

Pull Ups (add weight if necessary)

4

8-10

60 sec

Seated Arnold Press

4

10-12

0 sec

1 Arm Dumbbell Row

4

10-12

60 sec

Cable Tricep Extensions

 4

10-12

0 sec

EZ Bar Preacher Curl

 4

10-12

60 sec

 

Tuesday – Lower Body A

Exercise

Sets

Reps

Rest

Barbell Back Squat

3

8-10

60 sec

Romanian Deadlifts

3

8-10

60 sec

Smith Machine Sissy Squat

3

10-12

60 sec

Step Ups
Time limit is 3 minutes

1

AMRAP

60 sec

Seated Calf Raises (superset with next exercise)

 3

15-20

0 sec

Twisting Hanging Knee Raise

 3

8-10 / side

60 sec

Wednesday – HIIT Conditioning

For your HIIT session, choose a mode of exercise (sprints, airdyne bike, prowler sled, rowing machine, elliptical) and perform the following:

  • Warm up at a light pace for 10 minutes to get your mind and body prepared for the next few minutes of intense all out effort
  • Perform 8 intervals of 30 seconds “on” (maximum effort) and 30 seconds “off” low-to-medium effort.
  • 10 minute cool down on the machine or walking around followed by stretching.

Thursday – Upper Body B

Exercise

Sets

Reps

Rest

Dumbbell Bench Press

4

8-10

0 sec

Barbell Row

4

8-10

60 sec

Standing Military Press

4

10-12

0 sec

Chin Ups

4

10-12

60 sec

EZ Bar Skullcrushers

 4

10-12

0 sec

Spider Cable Curl

 4

10-12

60 sec

 

Friday – Lower Body B

Exercise

Sets

Reps

Rest

Leg Curl

3

8-10

60 sec

Leg Press

3

8-10

60 sec

Leg Extension

3

10-12

60 sec

1 Leg Dumbbell RDL

3

10-12

60 sec

Smith Machine Calf Raises (superset with next exercise)

 3

15-20

0 sec

Plank

 3

Max Time

60 sec

Saturday – Bodyweight Conditioning

For your Saturday conditioning, you’ll be performing a bodyweight circuit. Perform all reps for a given exercise before moving to the next one with as little rest between each exercise as possible. At the end of the circuit, you may rest for 60-75 seconds before repeating the circuit.

Perform the circuit for a total of 5 rounds. Each week, aim to reduce your rest interval by a few seconds in order to increase the intensity.

  • Bodyweight Squats = 30 reps
  • Push Ups = 15 reps
  • Mountain Climbers = 10 reps / leg
  • Inverted Rows = 10 reps
  • Alternating Lunges = 10 reps / legmuscletech-hydroxycut-hardcore-elite-article-ad

Leave a Reply