12 Week Fat Destroyer: Complete Fat Loss Workout

12-week-workout-feature
10 Aug

This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.

| Workout Summary

Lose Fat

Full Body

Beginner
12 weeks

4
30-45 minutes

Barbell, Bodyweight, Cables, Dumbbells, Kettle, Bells
Male & Female

| Workout Description

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it’s not. The following plan is not easy. It starts slowly, but builds rapidly.

Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train.

The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.

12 Week Program Expectations

Over the nest 12 weeks your goals and expectations are:

  • Fat Loss – To lose at least 10 pounds of fat.
  • Muscle Mass – To maintain, or even gain lean muscle mass.
  • Conditioning – To be in amazing shape, perhaps the best shape in years.

The 12 Week Diet Plan

Each week will consist of 3 different types of eating days.

  • High Carb Days – 1 day per week
  • Moderate Carb Days – 3 days per week
  • Low Carb Days – 3 days per week

You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal.

It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended:

  • Men 40+ – Reduce daily calories by 300.
  • Men 20-25 – Increase daily calories by 300.
  • Women 40+ – Reduce daily calories by 200.
  • Women 20-25 – Increase daily calories by 200.
12 Week Eating Plan for Men
  • Week 1 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 2 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 3 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 4 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 5 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 6 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 7 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 8 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 9 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 10 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 11 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 12 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.

Protein intake should be a minimum of 180 grams per day. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

12 Week Eating Plan for Women
  • Week 1 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 2 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 3 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 4 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 5 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 6 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 7 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 8 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 9 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 10 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 11 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 12 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.

For women, protein intake should be a minimum of 100 grams per day. If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

The 12 Week Cardio Plan

It doesn’t matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.

The first thing you will notice about this cardio plan is that it starts slow. That’s ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks.

Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.

During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.

  • Week 1 – 3 cardio sessions. 5, 8 and 5 minutes.
  • Week 2 – 3 cardio sessions. 8, 10 and 8 minutes.
  • Week 3 – 3 cardio sessions. 10, 12 and 10 minutes.
  • Week 4 – 3 cardio sessions. 12, 15 and 12 minutes.
  • Week 5 – 3 cardio sessions. 15, 20 and 15 minutes.
  • Week 6 – 3 cardio sessions. 20, 20 and 20 minutes.
  • Week 7 – 4 cardio sessions. 20, 22, 20 and 22 minutes.
  • Week 7 – 4 cardio sessions. 22, 25, 22 and 25 minutes.
  • Week 9 – 4 cardio sessions. 25, 27, 25 and 27 minutes.
  • Week 10 – 4 cardio sessions. 27, 30, 27 and 30 minutes.
  • Week 11 – 4 cardio sessions. 30, 35, 30 and 35 minutes.
  • Week 12 – 4 cardio sessions. 35, 40, 30 and 45 minutes.

12 Week Gym Workout Split

You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines.

When a weight becomes manageable using the given set and rep schemes, add weight to the bar. For sake of convenience, use the same weight for each of the sets for a given exercise.

  • Day 1 – Upper A
  • Day 2 – Lower A
  • Day 3 – Off
  • Day 4 – Upper B
  • Day 5 – Lower B
  • Day 6 – Off
  • Day 7 – Off

12 Week Gym Workout : Upper A

Incline Bench Press 3 8-10
One Arm Dumbbell Row 3 10-12
Seated Barbell Press 3 8-10
Pull Ups 3 10
Skullcrushers 3 8-12
Dumbbell Curl 3 10-12

12 Week Gym Workout : Lower A

Squats 3 8-10
Leg Curl 3 12-15
Leg Extension 3 12-15
Leg Press Calf Raise 3 15-20
Plank 3 60 sec
Twisting Hanging Knee Raise 3 20

12 Week Gym Workout : Upper B

Leg Press310
Stiff Leg Deadlift38-10
Walking Dumbbell Lung312-15
Seated Calf Raise310-12
Cable Crunch310-12
Russian Twist310-12

12 Week Gym Workout : Lower B

Dumbbell Bench Press 3 15-20
Barbell Row 3 8-10
Dumbbell Lateral Raise 3 10
Lat Pull Down 3 15-20
Cable Tricep Extensions 3 20
EZ Bar Preacher Curl 3 20

The Cardio-Free Fat Burning 3 Week Workout Program

3-week-fat-loss-feature
07 Aug

Want to get shredded but hate tedious cardio? Ditch it and do this program instead! It utilizes several strategies to burn fat far away from the cardio deck!

| Workout Summary

 

Build Muscle

Full Body

Beginner
8 weeks

3
45-70 minutes

Bodyweight, Cables, Dumbbells, Machines
Male & Female

| Workout Overview

When it comes to an “anti-cardio” approach to body fat burning you will need to follow a few general guidelines that will help optimize the process:

1. Exercise Choice

When utilizing BB’s, DB’s, machines or bodyweight movements to incinerate fat cells, it is most beneficial to perform mostly compound lifts – especially when it comes to working larger muscle groups like back and quads.

These exercises will most effectively raise the heart rate, burn off calories, boost natural growth hormone production (note: GH is a very powerful fat burner released in response to intense resistance training), and enhance metabolic rate.

2. Rep Range Relevations

Since we are focusing on burning body fat, it is best that you keep reps in the medium to medium-high range on all sets. This translates to about 10-12 repetitions for upper body exercises and 13-20 for the lower half.

By doing so you will again burn greater calories, produce higher levels of lactic acid (which increases GH production), and stimulate the metabolism, while still providing your muscles a challenging enough base of resistance to foster hypertrophy.

3. Exercise Arrangement

Most of the time when focusing our efforts into manifesting pure muscle mass, lifters utilize a “straight sets” approach, with approximately 2-3 minutes rest in between each.

However, when looking to get “shredded” enough to display a wicked 6-pack, razor-like separations, deep cuts, rippling striations and veins like road maps, it is far more effective to use specific types of supersets, circuits, and mega-fast paced training.

The Fat Burning Workouts

Below are three examples of the types of weight (resistance) training workouts you can begin using right now to “rip up” your physique without ever stepping foot on a treadmill, bike or stepper!

However, while it may feel wonderful to avoid the tediousness of most cardio machines, these workouts – while in no way boring – will feel anything BUT wonderful (well, at least until you’re done)!

Workout A : The Fast and Furious Body Fat Burner

Barbell Squats313-15
Alternating Barbell Lunge313-15
Stiff Leg Deadlift313-15
Burpees313-15
Underhand Grip Barbell Bent Row310-12
Close Grip Push Ups310-12
Standing Military Press310-12
Close Underhand Grip Pull Up2Max Reps
Bicycle Crunch310-16 Each

*Rest between sets should be 30-60 seconds

Workout B : The Lower Body/Upper Body Superset Scorcher

A1. Hack Squats313-15
A2. Push Ups310-12
B1. Leg Press312-15
B2. Wide Grip Pull Up310-12
C1. Long Jumps313-15
C2. Seated Dumbbell Press310-12
D1. Good Morning212-15
D2. Standing Alternating Dumbbell Curl210-12
E1. Standing Broomstick Twists321-25 Each
E2. Bench Dips310-12

*Rest between supersets should be no longer than 2 minutes.

Workout C : The Fat Incinerator Circuit

Deadlift3 Rounds12-15
Incline Dumbbell Press10-12
Box Jumps13-15
One Arm Dumbbell Row10-12
Walking Lunge13-15 Each
Wide Grip Barbell Upright Row10-12
Lying Leg Curl12-15
Skull Crusher10-12
Hanging Straight Leg Raise16-20
V Handle Grip Pull UpMax Reps

*Move from one exercise to the next as rapidly as possible.
*Do not go to failure on each movement, but 1-2 reps short.
*If attempting to perform multiple circuits rest about 3-5 minutes in between each by slowly walking around the gym and sipping water until ready. 

The Training Schedule

  • Week 1 : Workout A on Monday, Wednesday, Friday and Sunday.
  • Week 2 : Workout B on Tuesday, Thursday, Saturday and Monday.
  • Weak 3 : Workout C on Wednesday, Friday, Sunday and Tuesday.

You can then follow Week 3 with one week on your normal lifting schedule, then repeat the above once again.