The 12-Week Workout Designed to Amplify Fat Loss
If you want to improve muscle definition and accelerate your way to washboard abdominal musclesThen use this fat-loss-specific, three-phase, muscle-preserving training system. Everyone is wondering what to do after the COVID lockout.
Tom MacCormick has put together a great article that describes how you can make profits again. This inspired me to put together this special piece for the guys out there who just want to drop this unwanted COVID-19 fat gain.
Now that more and more gyms are reopening, many guys want to get back in shape quickly.
This simple, effective methodology increases energy consumption session by session and leaves you in a sweat pool – You can expect to be done in less than 45 minutesprovided you do proper physical preparation before starting.
The goal is to increase energy consumption over timeand that starts with the efficiency of mobilizing and using energy via the mitochondria. It shows that increasing muscle / strength endurance quality shows the more positive effects by increasing mitochondrial density. 1
The more mitochondria we have in our cells, the faster we can lose fat and improve muscle development. People who participate in this type of training increase the total content of GLUT-4 transporters in the trained muscle. This means that there is an increased maximum capacity for glucose transport in the trained muscle. 2
This increase in mitochondria is the reason why phase 1 should prepare you for the successive training phases.
During each phase, the intensity and density increase in each primary exercise and phase.
the main goal
The goal of any fat loss-specific programming is to increase the amount of work (density) that is done in each successive training phase.
This is a great workout that is used in most phases of my new client's initial fat loss. From the start, my clients' programs have been designed to increase energy delivery by manipulating multiple variables to complement the efficiency of energy production and fat mobilization.
In every fat loss program, we need to address three key components:
- Increase the intensity and quality of lifting.
- Increase the training volume in every training phase.
- Increase the density of training for each successive phase.
Phase 1 – weeks 1-4
The lower / upper superset
Phase 1 – How it works
By switching between a lower and an upper body movement, we can do more work while one muscle is resting and another is working. This constant shift of the muscles:
- Pays more attention to the body
- Increases energy consumption
- Equivalent to burning more calories
Exercises like deadlifts, bench presses, squats can be useful, but are not necessary. As we know, there will be an improvement in the first 2-3 weeks of a new training program from a neuromuscular adjustment point of view before substantial muscle growth can occur
It is therefore important to choose movement patterns that you can use to make progressScore them from the first phase so that you can make even greater progress in the successive phases.
If you don't feel well, don't squat. If you're not comfortable with deadlifts, don't lift. It's easy; You want a result. Do not do things that could prevent you from achieving this result.
Phase 1 – directions
Carry out each training (A&B) twice a week. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You complete the required number of sets for the A series before moving on to the B series and then the C series of exercises.
There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.
Phase 1 – training plan, weeks 1-4
- Monday – Training A.
- Tuesday – Training B.
- Wednesday – Active recovery
- Thursday – Training A.
- Friday – Training B.
- weekend – Active recovery / rest
Phase 1 – Training A.
Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.
Phase 1 – Training B.
Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.
Phase 2 – weeks 5-8
The lower / upper superset step loading method
Phase 2 – How it works
After the same suit as phase 1, phase 2 changes with a slight adjustment between a movement of the lower body and the upper body. The adjustment shifts the intensity of the weight that is raised during the primary exercises, as well as an increase in workload.
The step loading method is simple; With each set, you decrease the number of repetitions and increase the weight (intensity) to call these high-threshold motor units. While it is important to lift hard, the goal is not to lift as hard as possible or to come very close to failure on the first set of exercises.
As the groups of eight advance, look at how shortly before the failure you use a 2-RIR approach for these sets. This just means that you are using a weight that allows you to do the reps of 8 but still have two reps in the tank.
The exercises in this phase continue with the same exercise style as in the previous phase, with some angles or types of equipment used being slightly different.
Phase 2 – directions
Carry out each training (A, B, C) in sequence. Double each week and keep spinning as you will see below. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You will complete the A series before proceeding with the B series and then with the C series.
There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.
The step-load method is therefore used in the A-series Make sure you join in and increase the intensity after hiring.
Phase 2 – training plan, weeks 5-8
Week 5
- Monday – Training A.
- Tuesday – Training B.
- Wednesdayy – Active recovery
- Thursday – Training C.
- Friday – Training A.
- weekend – Active recovery / rest
Week 6
- Monday – Training B.
- Tuesday – Training C.
- Wednesday – Active recovery
- Thursday – Training A.
- Friday – Training B.
- weekend – Active recovery / rest
Week 7
- Monday – Training C.
- Tuesday – Training A.
- Wednesday – Active recovery
- Thursday – Training B.
- Friday – Training C.
- weekend – Active recovery / rest
Week 8
- Monday – Training A.
- Tuesday – Training B.
- Wednesday – Active recovery
- Thursday – Training C.
- Friday – Training A.
- weekend – Active recovery / rest
Phase 2 – Training A.
Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.
Phase 2 – Training B.
Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.
Phase 2 – Training C.
Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.
Phase 3 – weeks 9-12
6-12-25 Body Comp method
Phase 3 – How it works
Three exercises are used for each muscle group, which are divided as a tri-set into the following format:
- Rib cage and back
- legs
- Shoulder and arms
The goal of this phase is to use it at the peak of our fat loss efforts and increase the density of each session, accumulate a ton of lactic acid and cell swelling.
This does not mean that you only chase the pump each time you exercise. It is important to adjust the number of repetitions to the weight being lifted to maintain an intensity level, especially during the first exercise with six repetitions.
Pay attention to the pace used in each exercise as this also determines the training response we are looking for:
- Maintain the intensity.
- Keep up the pace.
- Keep the tension up.
- Don't leave anything in the tank.
Tip:: Try not to reduce the working weight used in this phase. If you feel tired on some days, just use the rest technique for five seconds and do the required number of repetitions to finish the set.
The great thing about this phase is that you can follow the standard rotation of the workouts and then choose the second session of your choice.
- Do you want to work on your chest and back or do you want to improve those delts and arms?
- The goal is to complete all three workouts and add the 4th workout of your choice.
I'll outline the three different scenarios in which the focus can be different.
Phase 3 – training plan, weeks 9-12
Week 9
- Monday – Chest, back
- Tuesday – Legs
- Wednesday – Active recovery
- Thursday – Chest, back
- Friday – shoulders, arms
- weekend – Active recovery / rest
Week 10
- Monday – Legs
- Tuesday – Chest, back
- Wednesday – Active recovery
- Thursday – Legs
- Friday – shoulders, arms
- weekend – Active recovery / rest
Week 11
- Monday – Chest, back
- Tuesday – shoulders, arms
- Wednesday – Active recovery
- Thursday – Legs
- Friday – shoulders, arms
- weekend – Active recovery / rest
Week 12
- Monday – Chest, back
- Tuesday – Legs
- Wednesday – Active recovery
- Thursday – Chest, back
- Friday – shoulders, arms
- weekend – Active recovery / rest
Phase 3 – chest and back
Phase 3 – legs
Phase 3 – shoulders and arms
Strategic nutrition
We all know that no matter what exercise method you use, the bottom line is how you organized your food intake. While it's mostly about the training system itself, there is a special diet periodization that works incredibly well with this approach.
For those who want a little more information on how nutrition can affect your physique and performance, I also gave some in-depth background information on exercise nutrition in this article.
Otherwise, just follow the guidelines below.
Phase 1 – nutritional goals, weeks 1-4
In phase 1, you want to take a low-carb approach. These first four weeks are intended to help improve insulin sensitivity, glucose transport and mitochondrial density.
Although there are several ways to classify a low-mod carbohydrate approach, I'll keep it simple and base it on a percentage of total food intake.
- protein – 35%
- carbohydrates – 20%
- Fats – 45%
For example, an 80 kg man with a TDEE of 2,200 kcal would be hired as follows:
- protein – 0.35 x 2,200 = 770 kcal divided by 4 = 192 g
- carbohydrates – 0.2 x 2,200 = 440 kcal divided by 4 = 110 g
- Fats – 0.45 x 2,200 = 990 kcal divided by 9 = 110 g
Phase 2 – Nutrition Goals, Week 5-8
Phase 2 will be a decrease in fats and an increase in carbohydrates to further improve insulin sensitivity and glucose transport by appropriating the increase around our workout. This also serves to condition the absorption of glucose and amino into the muscle cells while increasing performance.
- protein – 35%
- carbohydrates – 30%
- Fats – 35%
Let us assume that after 2,200 kcal of food from the 80 kg man he removed 200 kcal for phase 2:
- protein – 0.35 x 2,000 = 700 divided by 4 = 175 g
- carbohydrates – 0.35 x 2,000 = 700 divided by 4 = 175 g
- Fats – 0.30 x 2,000 = 600 divided by 9 = 67 g
Over the past four weeks, we'll be following the same trend as in phase two, with a reduction in fats but a percentage increase in both protein and carbohydrates.
Phase 3 – Nutrition Goals, Week 9-12
If he continues with the 80 kg man and assumes that he will drop another 200 kcal, his nutritional goals would be the third phase:
- protein – 0.4 x 1,800 = 720 divided by 4 = 180 g
- carbohydrates – 0.4 x 1,800 = 720 divided by 4 = 180 g
- Fats – 0.2 x 1.800 = 360 divided by 9 = 40 g
This last phase culminates in the scope and density of the planned training sessions. Due to the high volume, the Timing of carbohydrates around your workout will be crucial. The insulin sensitivity, the glucose transport and the distribution of the nutrients have been prepared for this, so you can expect some crazy pumps.
References::
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Tanaka, H., Swensen, T. "Influence of strength training on endurance performance." Sport Med. 25, 191-200 (1998).
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Tiidus, Peter M & Houston, Michael E., 1941-2008. (Author.) & Tupling, A. Russell, 1970- (Author.) "Biochemistry Primer for Exercise Science (4th edition)." Human Kinetics, Champaign, Ill, 2012.
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Toshio Moritani et al. "Neuromuscular adjustments in the acquisition of muscle strength, strength and motor tasks." Journal of Biomechanics, V. 26, Supplement 1, 1993, p. 95-107.