My Fat Loss Program – Part Deux

In case you missed it, yesterday I gave some of my thoughts on the importance of nutrition and how training comes into play when attempting to drop fat.  Check it out HERE. My friend Jason Leitner mentioned on facebook that he enjoyed that post, but was looking forward to seeing my next post, which I said I’ll go over the program that I am using.  Now, I didn’t plan on doing today’s post until sometime next week as my twins and basketball lessons and training sessions keep me extremely busy.  But he then called me out on FB… he called me names, made me cry, told me “no excuses, Danny!,” and threatened to slit my achilles tendon (on my left leg), if I didn’t get this out asap!

So, rather than get abused by Jason, here we are…

Day 1

A1) Neutral Grip Pull-Ups – 1 X 2, 2 X 6 (that is 1 set of 2 reps, and 2 sets of 6 reps) – Full Recovery Between Sets

A2) Scap Push-Ups – 1 X 10-12, Ys – 1 X 10 (these are low-level exercises designed to help with scapular stability/long-term shoulder health… also known as “fillers.”)

B1) Back Squats – 1 X 15, 2 X 12 – 30 second RI (Rest Intervals between sets)

B2) 1-Arm DB Row – 1 X 15, 2 X 12 – 20 second RI

B3) Slight Incline Bench Press with Chains and a 211 tempo (one second pause at the chest) 1 X 15, 2 X 12 – 60 second RI

C1) 1-Leg Swiss Ball Leg Curls – 3 X 12/Leg – ZERO RI

C2) Dying Bug with Wall Push – 3 X 10/Leg – 30 second RI

D1) Zottman Curls – 2 X 12 – 30 second RI

D2) Band Pushdowns – 2 X 15 – 30 second RI

Notes - My left shoulder has been feeling a little cranky, so the 1 second pause on the bench press makes it a little more shoulder-friendly since you can reduce the load and still get a good training effect.  Too, the use of chains reduce the load when the bar is at chest level.  Win-win for my cranky shoulder.

Day 2

A1) RDLs – 4 X 8 – 30 second RI

A2 ) Feet Elevated Band Push-ups – 4 X 8 – 30 second RI

B1) Barbell Bulgarian Split Squat – 4 X 6/Leg – ZERO RI

B2) TRX Inverted Rows – 4 X 8 – 45 second RI

C1) Cheated Barbell Curls – 1 X 8, 2 X 10 – RI = ALAN – (As Long As Necessary)

C2) Dragon Flys – 2 X 9 RI – ALAN

I was able to catch this workout on tape yesterday.  But, for some reason the camera shut off when I was taping my RDLs.  And I was using 1250 pounds during that set!  I hate it when I don’t get my world records on camera!

Notes - Yes, there is a time and place to perform sets with a little body english (i.e. the cheated BB curls).  I usually use pretty strict form and don’t usually recommend this style of training.  But again, it has its time and place.

Day 3

A1) Reverse Band Floor Press – 3 X 6 – RI = Full

A2) Band Pull-Aparts -1 X 10, 2-Way Hamstring Mob 1 X 6 in each position (once again, these are “fillers” that I like to place along side low-rep, heavy work)

B1) Barbell Reverse Lunges – 4 X 8/Leg – 20 second RI

B2) Chin-ups – 4 X AMRAP (As Many Reps As Possible) – 20 second RI

B3) Hip Thrusts – 1 X 12, 3 X 9 – 20 second RI

B4) Slight Incline Chest Press – Neutral Grip – 3 X 12 – 70 second RI

C1) Ab Wheel Rollouts – 2 X 10 RI = ALAN

C2) L-Lateral Raise – 2 X 10 RI = ALAN

Additional Notes

Notice that on each day I have a different set-up as far as how many exercises I do before finishing the circuit or before moving onto the next exercise pairing. i.e. on Day 1 I have B1-3 (3 exercises in a row before taking a “significant” rest interval), Day 2 I have only 2 exercises paired back-to-back (A1/A2 and B1/B2), and on day 3, I have a BIG 4-set circuit (B1-B4).

I like to do this because it gives me a “different look” on each day… and my extreme ADD works well with change.

I also use “cybernetic periodization” when I train.  Meaning, I use the training program that is laid out but adjust on the fly depending on how I’m feeling that day.  So, I may actually have done a set or two more than what you see above.

Even though getting as lean as possible is my main goal on this program, I didn’t want to do this at the expense of losing muscle mass and strength.  Therefore, I included a couple low-rep, high-weight exercises.

Summary

I definitely prefer to train the more “traditional way,” … more rest intervals between sets, with lower overall rep ranges.  But this was a nice challenge (it wasn’t easy at all!).  If you are someone that gets lean easily, I’d definitely suggest going more the traditional route with your weight training program.  And then just use nutrition and bit of extra cardio to shed that last layer of unwanted fat.

BUT, I do train many people that have fat loss as their main goal, and outside of our training sessions together, they don’t get a whole lot of exercise in.  If that sounds like you, then this type of “metabolic resistance training” could be exactly what the doctor ordered.

If you have any questions about my program design above, just leave a comment and I’ll be sure to get back to you.

Happy now, Mr. Leitner?!?  The things I do for you.