Incinerate unwanted body fat with this new 8 week workout program. This fat loss workout utilizes tactics to maximize fat loss while preserving muscle.
| Workout Summary
| Workout Description
Looking to shed a few pounds before summer, an event, or just to be a healthier you?
Look no further, because we’ve got you covered.
The workout in this article was designed to get you closer to where you want to be in the next 8 weeks.
And while you’ll have to make the commitment to eat healthier, sleep better, and hit each workout on each training day – you’re guaranteed to like the end results.
So, read on to learn a little more about the workout program. If it ends up being something you’d like to try out, we’ll also provide you with some dieting tips to get you pointed in the right direction.
The Fat Incinerator Workout Program
The main goal of the Fat Incinerator is to breed a constant state in which you are burning fat. To do so, you’ll have to build lean muscle if you haven’t established a foundation already. And if you have, the goal then turns to preserve lean muscle mass while you shred.
The workouts below do just that.
The Fat Incinerator follows a push, pull, legs training protocol and in a 3 days on/1 day off fashion. So, this program will be best for those who have flexibility on what days they can make it to the gym.
The rep ranges are mostly moderate so you can use a moderate resistance to help promote muscle growth and muscle preservation.
Rest periods for each workout should be limited to just 45 seconds. This pace will allow just enough time in between sets to recover, while also establishing a quick tempo to promote cardiovascular benefits.
There are also recommended cardio workouts that can be performed immediately after your final set of each workout day. Cardio can be performed at another time of day if it works better with your schedule.
However, if forced to decide between hitting a cardio workout or weight training session due to time constraints – always go with your weight training session during the next 8 weeks.
Day 1: Fat Loss Push Workout
|Dumbbell Bench Press||4||8-12|
|Standing Cable Fly||3||12-15|
|Incline Bench Press||4||6-8|
|Exercise Ball Crunch||4||20-25|
|Hanging Leg Raise||4||10-15|
* Cardio : 15 Minutes of HIIT performed on cardio equipment of choice. Perform intervals of 20 seconds all-out effort and 10 seconds of rest/recovery.
Day 2 : Fat Loss Pull Workout
|Lat Pull Down||4||10-12|
|On Arm Dumbbell Row||4||10|
|Close Grip Pull Down||3||12-15|
|Machine Oblique Crunch||3||12-15 Each|
* Cardio : Perform 30-45 minutes of low-intensity steady state cardio on cardio equipment of choice. Try to vary cardio equipment selection each time you perform this workout.
Day 3 : Fat Loss Leg Workou
|Squat or Trap Bar Deadlift||5||8-12|
|Seated Calf Raise||3||20-22|
|Standing Calf Raise||3||15-20|
* Cardio : Jog 1.5 miles either on a treadmill or outdoors at a challenging (but not all-out) pace
Each week alternate between squatting and deadlifting
Day 4 : Rest
On Day 4, take a rest day from the gym. If you wish, you can perform some form of active recovery such as a low-intensity walk outside or a yoga practice.
On Day 5, you will restart the workout starting with the day 1 push workout. This results in a 3 days on, 1 day off cycle. Some days will require you to make it to the gym 5 days per week, while others will require 6 days per week.
The Fat Incinerator workout is designed to help you lose fat and maintain muscle mass.
It will work best when paired with a healthful diet that puts you in a slight calorie deficit. Ensuring that you get at minimum 7-9 hours of sleep each night will also go a long way in your final results.
If you have any questions about the program that weren’t addressed in the article, please feel free to leave a comment below.