6 week fat burn program

         Any successful fat loss program is going to take you out of your comfort zone, both in gym and kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally challenging. Don't think I am discouraging you, I just want to prepare your mind set for the effort to be put into the workout and diet regime. The nutritional plan to attack your excess fat is filled with healthy, real food i.e. no processed food, fast food or sugars like cola, candies or cakes. The main aim is to fill your stomach with healthy and very low calorie foods. I will suggest a diet plan later in the blog.

The workout

In order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. Muscle growth is inversely proportional to fat loss, more muscle lesser the fat you are left with. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout 1 and Workout 2) with 2 days of cardio and 2 days off.

Monday 1: Upper Day One

•  

  Barbell Bench Press - Medium Grip

  2 sets of 8-12 reps
•  

  Standing Military Press

  2 sets of 12 reps
•  

  Lying Triceps Press

  2 sets of 15 reps
•  

  Chin-Up

  2 sets to failure
•  

  Bent Over Barbell Row

  2 sets of 10

Wednesday 1: Lower Day One

•  

  EZ-Bar Curl

  2 sets of 12 reps
•  

  Hammer Curls

  2 sets of 15 reps
•  

  Seated Calf Raise

  1 set of 15 reps
•  

  Stiff-Legged Barbell Deadlift

  2 sets of 15 reps
•  

  Hack Squat

  1 set of 8 reps
  1 set of 20 reps

Friday 1: Upper Day Two

•  

  Incline Dumbbell Press

  2 sets of 8-12 reps
•  

  Seated Dumbbell Press

  2 sets of 12 reps
•  

  Dips - Triceps Version

  2 sets of 12 reps
•  

  Wide-Grip Lat Pulldown

  2 sets of 10 reps
•  

  Barbell Deadlift

  1 set of 8 reps
  1 set of 4 reps

Monday 2: Lower Day Two

•  

  Dumbbell Alternate Bicep Curl

  2 sets of 12 reps
•  

  Plate Twist

  3 sets with as much weight as possible
•  

  Calf Press On The Leg Press Machine

  1 set of 15 reps
  (with 5 second pause at bottom)
•  

  Lying Leg Curls

  2 sets of 12 reps
•  

  Barbell Squat

  1 set of 8 reps
  1 set of 20 reps

Wednesday 2: Upper Day Three

•  

  Decline Barbell Bench Press

  2 sets of 8-12 reps
•  

  Machine Shoulder (Military) Press

  2 sets of 8 reps
•  

  Close-Grip Barbell Bench Press

  2 sets of 15 reps
•  

  Chin-Up

  2 sets to failure
•  

  Bent Over One-Arm Long Bar Row

  2 sets of 10 reps reps

Friday 2: Lower Day Three

•  

  Preacher Curl

  2 sets of 12 reps
•  

  Zottman Curl

  2 sets of 15 reps
•  

  Standing Calf Raises

  1 sets of 15 reps
  (5 second hold at bottom)
•  

  Wide Stance Barbell Squat

  2 sets of 15 reps
•  

  Leg Press

  1 set of 20 to failure

Abs

•  

  Decline Crunch

•  

  Knee/Hip Raise On Parallel Bars

•  

  Exercise Ball Crunch

Abs must be done every cardio day after cardio workout.

Monday (train)

Tuesday (cardio)

Wednesday (train)

Thursday (rest)

Friday (train)

Saturday (High intensity cardio)

Sunday (rest)

Repeat the above workout cycle for 6 weeks.

The Nutrition 

A low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate and sugar content.

The Basics

Eat: Meat, fish, eggs, vegetables, fruit, nuts, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and high-fat products and highly processed foods.

Foods to Avoid

You should avoid these 7 foods, in order of importance:

• Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
• Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
• Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
• Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
• High-Fat Products: Many dairy products, cereals, crackers, etc.
• Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.

Low Carb Food List – Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.

• Meat: Beef, chicken and others. Grass-fed is best.
• Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
• Eggs: Omega-3 enriched or pastured eggs are best.
• Vegetables: Spinach, broccoli, corn, beans and many others.
• Fruits: Apples, oranges, pears, blueberries, strawberries.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
• Fats and Oils: Olive oil and cod fish liver oil.

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day. I would conclude saying that with the right exercise and balanced nutrition you can lose considerable amount of fat in 6 weeks.