One of the main goals of exercise is to lose body fat. In addition to nutrition and lifestyle, training plays a major role in achieving this goal. The training for this goal for our customers in the YPSI consists primarily of strength training and interval training. This article is primarily about strength training for fat loss.
How does fat loss work?
There are different mechanisms of fat loss.
One of the most crucial mechanisms is the increase in metabolism directly through training. In order to directly increase the metabolism through training, two factors are particularly important.
On the one hand, we want to activate and use a lot of muscles during training. Because the more muscles we activate and use, the greater the energy consumption during and after training and thus the training effect from the point of view of increasing the metabolism.
How do we activate and train a lot of muscles?
One of the ways to do this is to combine two exercises for the same muscle group, putting a greater stress on the muscles. At the same time, combining two exercises of 6 to 8 reps each allows for greater metabolic stimulation than doing one exercise of 12 to 16 reps.
Total reps are identical.
The stimulus is greater, however, because when you combine two exercises in this scheme, the load of the first 6 to 8 reps is maxed out, so the overall load and metabolic stimulus are greater.
With this form of training, it is also crucial to use weights that are demanding during training.
That means: Heavy weights with which each set is carried out to the maximum.
Difficult is relative and therefore different for everyone.
Difficult means difficult for the individual.
Anyone who can squat with 60kg for 8 repetitions, but only ever uses 40kg for 8 repetitions in training, will not achieve an optimal training effect, increase his metabolism and thus achieve the fastest progress. Maximum means that the weight is chosen in such a way that only the specified 6 to 8 repetitions are possible. Training must be demanding.
Only then can rapid and great progress be made.
The workout for fat loss
There are various training systems that are based on the mechanism mentioned above and thus accelerate fat loss.
In the training program below, the so-called 6+6 system is used.
In the 6+6 system, two exercises for the same muscle group are performed back-to-back with 6 to 8 repetitions each.
A sample training program looks like this:
Workout plan for fat loss - legs
A1 LH squats, heels up, 5 sets of 6 to 8 reps, 4010 tempo, 10s rest
A2 LH squats, 5 sets of 6 to 8 reps, 4010 tempo, 180s rest
B1 Leg curl, lying down, extend toes and rotate inward, 4 sets of 6 to 8 reps, 4010 tempo, 10s rest
B2 Leg curl, lying down, toes tucked in and out, 4 sets of 6 to 8 reps, 4010 tempo, 180s rest
Workout plan for fat loss - upper body
A1 Lat pulldown, pronated, shoulder width, 4 sets of 6 to 8 reps, 4010 tempo, 10s rest
A2 Lat pulldown, supinated, shoulder width, 4 sets of 6 to 8 reps, 4010 tempo, 180s rest
B1 45° KH incline press, neutral grip, 4 sets of 6 to 8 reps, 4010 tempo, 10s rest
B2 KH Flat Bench Press, neutral grip, 4 sets of 6 to 8 reps, 3013 tempo, 180s rest
C1 row, seated, pronated, shoulder width, toward abdomen, 4 sets of 6 to 8 reps, 2011 tempo, 10s rest
C2 row, seated, supinated, shoulder width, toward abdomen, 4 sets of 6 to 8 reps, 2011 tempo, 180s rest
Notes on the training plans:
- Use the heaviest weight in the workout for the first set, then decrease the weight used as you fatigue from set to set
- Record the weight used for each set in each workout
- The goal is to use the heaviest set and total more repetitions or more weight in each workout
- Exercise three to four times a week.
- Alternate the training plan for the legs with the training plan for the upper body. This can look like this: Day 1 - Legs, Day 2 - Upper body, Day 3 - Rest, Day 4 - Legs, Day 5 - Upper body, Day 6 - Rest, etc.
- Train a maximum of 2 days in a row before taking a day or two off.
- An explanation of the A1 A2 double station training here
- An explanation of Tempo here
- What the optimal warm-up for strength training looks like is detailed here
- Complete the two training programs for six training sessions each in a row and then switch to the next program
- Especially when training for fat loss, it should be mentioned that training only accelerates fat loss. The basis for losing body fat is diet and lifestyle. These paired with a training plan like the one above are ideal for accelerating fat loss.
Good luck in losing fat with this workout plan!
More training plans for different goals here:
A training plan for jumping power
A training plan for muscle building
A workout plan for women
A training plan for beginners
If you want to learn more about structured and successful strength training for fat loss, then complete the YPSI Trainer B license
Image: Luca Leimgruber reduced his body fat percentage by 12.8% in half in 9 weeks. During this time he also completed the Strength and Mass Holiday.