Basic Fat Loss Program

Here is a simple fat loss program good for about 12 weeks that will produce some results in the fight against chub.

Male results may vary

Female results may vary

Day one: 


Lower Body (work in exercises one after the other to speed up your workout for a heart rate increase)

• Plyometric Jumps: 3 sets of 10-12 reps
• Smith machine squats: 5 sets of 10-12 reps
• Leg extensions: 3 sets of 10-12 reps
• Leg curls: 3 sets of 10-12 reps
• Machine donkey calf raises: 5 sets of 10-12 reps
• Seated calf raises: 5 sets of 10-12
• 20 minutes on stairmaster

Day two:

Cardio (Fat Burn Mode)

30-45 minutes of interval training

Day three:

Upper Body

• Pull-ups: 3 sets to failure (good burn)
• Lat pulldowns: 3 sets of 10-12
• Spider-man pushups: 3 sets of 10

I hate these but they're good

• Cable chest flyes: 3 sets of 10
• Dumbbell shoulder presses: 3 sets of 10
• Front to side laterals: 3 sets of 30 seconds
• Biceps curls: 5 sets of 10-12
• Triceps pulldowns: 5 sets of 10-12

Serious tricep pulldown face.

• Crunches: 3 sets of 25
• Leg lifts: 3 sets of 25
• 20 minutes of treadmill or Cybex

Day Four

Cardio (Fat Burn Mode)

30-45 minutes of interval training

Day Five

Rest, get a message, go for a hike, something fun.