Loss fat in six weeks

 By Jon-Erik Kawamoto, CSCS, MS

Any successful fat loss program is going to take you out of 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.

To maximally reduce your body fat percent, you’re going to have to start in the kitchen

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

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

Check this table and study how your workout would go for the week

Workout A: Full Body

 Important

• 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

  Workout B should be the full-body workout

  Exercise Number	Exercise	Week 1 Sets/Reps	Week 2 Sets/Reps	Week 3 Sets/Reps	Week 4 Sets/Reps	Week 5 Sets/Reps	Week 6 Sets/Reps
  A1	Conventional Deadlift	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
  A2	Chest Supported Dumbbell Row	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
  B1	Bulgarian Split Squat	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
  B2	Single Arm Dumbbell Overhead Press	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
  C	Barbell Complex*	3×6/ exercise	3×8/ exercise	3×6/ exercise**	3×8/ exercise**	3×6/ exercise***	3×8/ exercise***
  D	Inverted Suspension Row	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible

  Important

  • 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 

    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 cooldown.

    
    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 cooldown.

    Losing fat and taking your body fat percent down is not an 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 in case you’re out and get hungry. Remember, diet plays more of a role in fat loss than high-intensity workouts.

     

     Adam Bornstein: “Eat for the body you want, not for the body you currently have.”