Please Upgrade Your Browser.

Unfortunately, Internet Explorer is an outdated browser and we do not currently support its use with our website. To have the best browsing experience and enjoy our online subscription services, please upgrade to Microsoft Edge, Google Chrome, Firefox or Safari.

Upgrade browser

introduction

fat-loss plan

Welcome to the Fat-Loss Plan and congratulations on starting your journey towards your fitness goals. With the following training guides we will give you everything you need to 'Be The Best You'.

First things first

The 12 week fat loss, ‘cutting’, plan will consist of 4 gym sessions a week, push session, pull session, leg session and a full body hiit session. These can be completed in any gym or adapted to be done at home (just need a resistance band)

jump to workouts
Session
Exercises
1
Push
2
Pull
3
Legs
4
HIIT

It’s important to remember with fat loss its 80% nutrition and 20% training. You cannot out train a bad diet. The key to this plan is to still enjoy the foods you like but ensuring we are in a calorie deficit consistently. This means consuming less than we burn. This is known as flexible dieting.

What is flexible dieting?

Firstly you will need to find out your Total energy expenditure, the simplest way to do this is by using the calorie calculator on our website. For fat loss we want to be roughly 500 calories below this. The bigger the deficit the faster the fat loss.

How to create a calorie defecit

fat-loss session plans

With all compound lifts we will be working at 80% of your “one rep max (RM)” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set of 12/16 reps.

Exercise
Set 1
(15 Reps each x 3)
Set 2
(10 Reps each x 3)
Set 3
(8 Reps each x 3)
1. Flat DB Chest Press
2. Flat DB Chest Fly
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. Seated DB Shoulder Press
2. Standing DB Lateral Raise
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. Cable Chest Fly
2. Press Ups
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. Tricep Dips
2. Overhead Tricep Extensions
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. Barbell Clean & Press
2. Barbell Military Press
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Finisher: Plank to failure

Push session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
1. Flat DB Chest Press
2. Flat DB Chest Fly
Lighter Weight
Heavier Weight
Wide Press Ups
1. Seated DB Shoulder Press
2. Standing DB Lateral Raise
Lighter Weight
Heavier Weight
Pike Press Ups
1. Cable Chest Fly
2. Press Ups
Lighter Weight
Press Ups on Incline
Heavier Weight
Incline Tricep (Narrow Grip) Press Up
1. Tricep Dips
2. Overhead Tricep Extensions
Legs Bent
Lighter Weight
Legs Out Straight
Heavier Weight
Tricep Dips
1. Barbell Clean & Press
2. Barbell Military Press
Lighter Weight
Heavier Weight
Shoulder Taps
Finisher: Plank/Press Ups to failure
On Knees
Speed Up Repetitions
Lateral Plank Walk

With all compound lifts we will be working at 80% of your “one rep max (RM)” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Set 1
(15 Reps each x 3)
Set 2
(10 Reps each x 3)
Set 3
(8 Reps each x 3)
1. Lat Pull Down Wide Grip
2. Narrow Grip
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. Seated Single Arm Row
2. Seated Single Arm Pull Down
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. Barbell Bent Over Row
2. DB Bent Over Row
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. Preacher Bicep Curls
2. DB Hammer Curls
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
1. DB Renegade Row
2. Sandbag Cleans
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Finisher: Assisted Pull Ups to failure

pull session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
1. Lat Pull Down Wide Grip
2. Narrow Grip
Lower Weight
Heavier Weight
Lying Back Extensions
1. Seated Single Arm Row
2. Seated Single Arm Pull Down
Lower Weight
Heavier Weight
Banded Rear Delt Flys
1. Barbell Bent Over Row
2. DB Bent Over Row
Lower Weight
Heavier Weight
Banded Good Mornings
1. Preacher Bicep Curls
2. DB Hammer Curls
Lower Weight
Heavier Weight
Banded Bicep Curls
1. DB Renegade Row
2. Sandbag Cleans
Lower Weight
Heavier Weight
Banded Bent Over Row
Finisher: Assisted Pull Ups to failure
More assistance
Take off any assistance
Banded Seated Row

With all compound lifts we will be working at 80% of your “one rep max (RM)” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Set 1
(15 Reps each x 3)
Set 2
(10 Reps each x 3)
Set 3
(8 Reps each x 3)
Back Squats
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Leg Press Wide & High
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Walking Lunges
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Leg Extensions
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
RDL's
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Hamstring Curls
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Hip Thrusts
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM
Glute Abductions
50% of 1 RM
70% of 1 RM
80% - 90% of 1 RM

HIIT session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regresion
Progression
Alternate
Back Squats
Bar Only
Heavier Weight
Body Weight Squats
Leg Press Wide & High
Lighter Weight
Heavier Weight
Squat Jumps
Walking Lunges
Bodyweight
Heavier Weight
Body Weight Lunges
Leg Extensions
Lighter Weight
Heavier Weight
Squat Pulses
RDL's
Lighter Weight
Heavier Weight
Curtsy Lunges
Hamstring Curls
Lighter Weight
Heavier Weight
Step Ups
Hip Thrusts
Lighter Weight
Heavier Weight
Glute Bridges
Glute Abductions
Lighter Weight
Heavier Weight
Squat Sumo Walks

Full body HIIT Session will consist of 8 exercises performed for 45 seconds each with 15 second rest in between. You will complete 3 rounds of these exercises in the session. Equipment required for this session includes: Plate, high step and a medicine ball. Follow the exercises in the table below and remember to use the suggestion regression/progression to work at the level you desire.

Exercise
Regression
Progression
Alternative
Plate Cleans
Lighter Plate
Heavier Plate
Burpees
Step Ups
Body Weight
Heavier Weight
N/A
Kneel to Stand
Hold on to a bar
Kneel to Low Squat
N/A
Inchworms
Drop to Knees
Add a Jump
N/A
Push Ups
Drop to Knees
Full Push Ups
N/A
Plank Hops
Single Leg
Speed Up Reps
N/A
Ball Slams
Lighter Ball
Heavier Ball
Star Jumps
Plyo Lunges
Normal Lunges
Speed Up Reps
N/A

NEAT ( Non exercise activity thermogenesis )

NEAT is such an important part of fat loss. This is everything we do that isn't exercise that will burn calories, whether it's talking, walking or even housework.

It’s important that we maintain small daily habit that will improve our NEAT, for example taking the stairs, walking too short distances, or maintaining a daily step goal.

To explain this in more detail: we first have our BMR (basal metabolic rate) this is the calories we burn at rest, doing absolutely nothing, this is the minimum calories we take.

Then we have NEAT, say if you’re already an active person this will already be high there for we have a higher calorie allowance than someone who is very inactive, then we would have EAT (Exercise activity thermogenesis) this is calories we burn in training.

The main point being, with 4 good training days and small changes to create a high daily NEAT we have already made changes that will help create a calorie deficit before we’ve even looked at nutrition.

Long story short… MOVE MORE!

Diet & nutrition for fat-loss

This is simply consuming less calories than we use in a day. This is probably the most important part of fat loss, as it’s quite simply the only way to achieve it. So we’ve spoke about training and activity levels to help us create a deficit but next its important to tailer in our nutrition as well.

Firstly we need to calculate how to create a deficit, this is calculating our total daily calorie expenditure and then create a calorie deficit that suits you. Obviously the bigger the deficit the faster the fat loss. By using the calorie calculator on our website you will be able to work out your BMR – calories burnt at rest. Once you have this number you will need to adapt it to how active you are.

The calculation being:

  1. Sedentary lifestyle (very inactive ) BMR X 1.2
  2. Lightly active BMR X 1.5
  3. Moderately active BMR X 1.8
  4. Vigorously active BMR x 2.2

Once you have calculated your daily calorie expenditure you can create a deficit, as an example I would recommend a 500 calories deficit a day, but never take your deficit below your BMR calories.

Flexible dieting is the belief that there is no miracles for fat loss, no good or bad foods. Just macro rations and calorie deficit. (If it fits your macros and calorie goal)

The main reason we believe so strongly in flexible dieting is because you can still factor in the foods you love while hitting a macro and calorie goal, if you overly restrict yourself and completely cut out everything you like, I guarantee you will quit after a few days and end up bingeing. If you love cookies, for example, don’t completely cut them out of your diet, maybe cut back or restrict calories in other areas to be able to enjoy the treats you love. Therefore it doesn’t feel like a diet and it much more sustainable and long lasting.

Although quality is important, the quantity is so much more important during fat loss. Especially if you are starting out from scratch, it's important to make small changes over a longer period of time, like cutting back portion sizes, rather than making big changes all at once. It’s all about small daily changes that create long lasting habits, that lead to sustainable fat loss.

The main thing you must start doing is tracking EVERYTHING you consume on My Fitness Pal, even liquids! There you will gage what your normal daily eating routine is and then from there you can set a macro goal (from our macro calculator) and calorie goal (from our calorie calculator) and with reason eat whatever you like as long as still in that goal.

'Macros' or Macronutrients - these are fats (1g = 9kcal), proteins (1g = 4kcals) and carbohydrates (1g = 4kcals)

Tracking macros goes beyond just calorie counting, depending on your goal, you can adjust the ratios of macronutrients you consume to aid weight loss and muscle growth. Your perfect macro split varies from person to person depending on height, weight, activity levels, age and your goal. You can work out your macro split on the macro calculator on our website.

Its so important to accurately track food and drink consumption to ensure your are hitting your macro split. This includes weighting out your food and measuring your portions. (The more you do this the easier it gets, the first week of tracking is always the hardest).

The importance of upping protein for fat loss:

  1. Protein helps you feel fuller for longer
  2. The thermal effect of food (basically how we digest food), has a key part in fat loss as digesting protein burns more calories compared to carbs to fats
  3. Protein has a key role in fat burning
  4. Protein promotes muscle recovery and growth

The majority of people we have worked with will need to up there protein levels, so it’s a good start to look for some meals higher in protein. Also being vegan / vegetarian it’s so important to still consume a high protein diet even without animal produce, from foods such as lentils, beans, peas, soy, quinoa or whole grain products.

Final Word

Remember the most important part of this programme is the nutrition, if you miss a training session due to illness or low energy its not the end of the world. As long as we can consistently follow a calorie deficit, we can still see results.

It's important to make small lifestyle habits not a drastic change, this will allow us to maintain sustainable fat loss rather than it rocketing back on.

We hope you are enjoying the fat-loss training plan.

If you are struggling with any aspect of the plan, please drop us a line and we will be happy to explain/advise. We are always looking to give our clients the best possible service and we would appreciate your feedback on the plan once you have completed it.

email be the best you