Weight Loss Training Guide
The Key To Staying On Track
Prioritize your training sessions
Emphasize Resistance Training
Use cardio as a tool
Keeping your eye on the prize (always be aware of your goal and the purpose behind achieving it)
Prioritize Your Training Sessions
We all have the same 24 hours in a day. Whether you realize it or not, you prioritize certain activities over others by the amount of time you allot for them. If you find yourself saying “I don’t have enough time in the day to train” then you have not prioritized your training enough. You need to be willing to sacrifice another activity in your day that is occupying part of your 24 hour time budget. Make training a non-negotiable and part of your every day routine.
24 Hour Budget
Sleep
8 Hours
Work
8 Hours
Commuting
1 hour
Preparing Food/Eating
1 Hour
Training Session
1 hour
Miscellaneous
5 Hours
Emphasize Resistance Training
Resistance training helps you build muscle. Having more muscle mass on your body helps to increase your metabolism making it easier for you to burn fat and maintain a lean physique. Resistance training should always be a staple of your training routine.
When Resistance Training
Use progressive overload. As you progress, increase the difficulty of the exercise by adjusting tempo, the weight, the number of reps, or the number of sets to stimulate a new adaptation.
Always practice good form. Form is more important than the weight being lifted.
Incorporate Rest Days. Taking a day off from resistance training can actually help speed your progress.
Aim For 3 to 6 Resistance Training Sessions Per Week
If you are just starting out, 3 Full-Body Workouts per week should be enough. If you are more advanced, you can train more frequently and use a traditional bodybuilding-style split consisting of days that target specific muscle groups.
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Monday: Full Body
Wednesday: Full Body
Friday: Full Body
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Monday: Upper Body
Tuesday: Lower Body
Thursday: Upper Body
Friday: Lower Body
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Monday: Chest, Shoulders, Triceps
Tuesday: Back, Biceps
Wednesday: Legs, Core
Thursday: Upper Body
Friday: Lower Body
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Monday: Chest, Shoulders, Triceps
Tuesday: Back, Biceps
Wednesday: Legs, Core
Thursday: Chest, Shoulders, Triceps
Friday: Back, Biceps
Saturday: Legs, Core
Building a Training Program Doesn’t have to be Difficult
Check out the programs I have used myself and for my clients
Use Cardio as a Tool
Cardio helps you create an additional caloric deficit when used properly. This leads to increased fat burn. Cardio is a compliment to your resistance training that will help you increase overall calorie burn.
Cardio Tips
Low intensity, steady-state cardio is best for fat burn. Aim for 30-45 minutes.
Example: 30 minutes walking on a treadmill at a slight incline. You should break a sweat, breathe more heavily but still be able to maintain a conversation with someone
Start by introducing 2 Cardio Sessions per week to initiate additional fat burn. Gradually build to 3 sessions, then 4, and maybe 5 depending on your progress.
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